Tips for 2020 by Times Record

Sunday, Dec. 29, 2019

A SPECIAL SECTION OF THE

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Find Your Perfect Home Looking to buy a home or land? See hundreds of listings for sale across the area every month in the River Valley Real Estate magazine. Pick up a copy of River Valley Real Estate from one of dozens of convenient locations including convenience stores, restaurants and grocery stores or check it out online at swtimes.com

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About this section Time&Money is a lifestyle brand from GateHouse Media that aims to help you spend your time and money more wisely. Through timeandmoney.com and our weekly section, we try to help you save money on the things you gotta have — like groceries and home goods — and save time — say, on dinner prep or when making buying decisions — so you can spend it doing what matters. Questions about Time&Money? Story ideas? Email timeandmoney@gatehousemedia.com.

STAFF

Writers DEENA BOUKNIGHT AND MELISSA ERICKSON, MORE CONTENT NOW NERDWALLET.COM SOUTHERNKITCHEN.COM

Editors LISA GLOWINSKI MICHAEL TOESET Art Director TONY FERNANDEZ-DAVILA

INSIDE

4-10: Tech & Media 11-18: Shopping & Saving 19-39: Health & Fitness 40-47: Home

• facebook.com/savetimeandmoney • Get more tips through your Amazon Echo. Enable the Smart Tip of the Day skill at amzn.to/2FKw5c4 or by asking Alexa for a “Smart Tip of the Day” • Go to myprofile.timeandmoney.com to sign up for our Thursday newsletter, full of deals and tips to make life easier

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Features to look for in a

video doorbell

arnering much attention in the home security realm is the video doorbell, which generally features a high-definition camera, buzzer and two-way audio, all of which connect to a smart device via an app. AMAZON.COM

Craig Metzger, president at GuardMe Security, offered in “Why Smart Video Doorbells are an Advantage to Home Security” cons of traditional doorbells versus pros of “smart” doorbells: • Traditional: The individual inside the dwelling must go near the door, or open the door, to verify who is pushing the doorbell; and the person pushing doorbell assumes no one is home when there is no response to the doorbell, leaving the home vulnerable. • Smart: An individual inside the dwelling can see who is at the door via live video, and he or she can communicate through a two-way audio connection without getting close to the door. Other video doorbell advantages include infrared night vision camera technology and ability to record suspicious activity. Some

also have sirens, smart locks and motion detection. Video doorbells connect through Wi-Fi, and many are compatible with smart home systems. Pcmag.com’s top 2019 video doorbell picks range in price from $169 to $249.

An easy-to-install wireless device runs on batteries, while other video doorbells get their power from lowvoltage doorbell wiring, which may need to be installed by an electrician. The downside to some wireless doorbells, offered pcmag.com, is that battery life depletes quickly. Read reviews to learn more.

Portable photo printers: What to know

olaroid in the 1940s pioneered and patented the instant camera with self-developing film. By the late 1950s, these instant-gratification devices were available in 45 countries, and by the 1970s, the cameras were compact must-haves.

Instant camera products are still obtainable, yet the 21st century calls for an ability to print photographs from a smartphone. Instead of sending a print order to a photo developer, easy-to-use, portable printers immediately — through Bluetooth — “transform your digital selfie into a physical keepsake,” explained digitaltrends.com in “The best portable photo printers for 2019.” Choosing an instant photo printer involves, according to a pcmag.com report, such considerations as: • Whether one-pass or four-pass color (also referred to as multi-pass) printing is desired: PC Magazine’s online encyclopedia provides this distinction of one-pass: “A color laser printer in which the paper is moved over four drums, one for each color.” Contrast with multi-pass, which applies

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each color to the same drum and moves the paper over it four times. • Which size is preferred: Portable printers typically create photos that are 2 by 3 inches or 3 by 4 inches, though some go larger. • What is the cost per photo: Print packets will need to be purchased. Instead of ink cartridges, most portable instant photo printers rely on special paper that, when heated by the printer, generates the images impregnated in the stock, says pcmag.com. Photo paper is made with fadeproof dye, and paper cartridges are available for various printer brands. Some photo paper has peel-off backing so photos can be used as stickers. Also, instant photo printers are typically iOS or Android compatible via an app. Prices for compact models are $150 and less. Check reviews, request a demonstration at a technology retail store and ask specific questions before purchasing.

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Calculate

ink costs before buying

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a printer

he plethora of desktop printer choices overwhelms. A flood of brands and models into the marketplace is economical good news for consumers, yet zeroing in on which to choose is difficult without information on how to pare down options. The recent Consumer Reports “Printer Buying Guide” report spotlighted important considerations: • Inkjet or laser? An inkjet is ideal for printing a combination of text, graphics and photos. The latter is the way to go if printing text documents is the primary need. • Regular or all-in-one? Is just a printer required, or will other functions such as scanning, copying and faxing be needed? All-in-one printers, not surprisingly, fetch higher prices. • Cost of printer, but more importantly cost and accessibility of ink. “Printer ink may be one of the most expensive liquids you buy, especially when you consider that a lot of it never ends up on the page — printers use up ink for routine maintenance,” informs Consumer Reports.

Added digitaltrends.com, consumers often suffer high ink costs — even if they purchase the printer at a rock-bottom price. The site suggests: • Research ink costs. • Calculate costs over months/years. • Look into possibility of DIY cartridge refilling. • Learn whether there are discounted, off-brand or refilled ink cartridges available for purchase online. Digitaltrends.com said: “Depending on how often you plan to print, it can actually be worth it to purchase a more expensive printer in order to buy into a cheaper line of cartridges.” And then there are supertank printers that have refillable reservoirs replenishable with a bottle of ink. While these styles cost more on the front end, points out Consumer Reports, they may save over the long run as ink cartridge models often require frequent replenishing of the pricey cartridges: “Supertank models offer a much better return on investment. The typical user (one who prints 35 pages per month) will start saving money after about two years of use.”

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Why — and how —

to set SCREEN-TIME limits

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report on new research shared by Marketwatch.com last August said: “American adults spend more than 11 hours per day watching, reading, listening to or simply interacting with media. ... That’s up from nine hours, 32 minutes just four years ago.”

University of California, Berkley’s Greater Good ScienceCenter asserts that too much screen time can negatively affect individuals’ mental, emotional and physical health. In April’s Greater Good magazine, its experts suggested three reasons to take a break: 1. In the moment, or “present moment,” awareness is interrupted continuously throughout the day by incoming texts, emails, notifications, etc. People need to be able to focus and concentrate on the sensory and relationship aspects of surroundings. 2. Sleep is hampered or delayed because of constant messages and the “blue light” effect from glowing screens, which studies say suppresses melatonin production and alters circadian rhythms.

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3. Relationships lack depth because of rare to non-existent face-to-face interaction. Verywellmind.com last year focused on the drawbacks of too much television

time, including stress, fatigue, weight gain, isolation and discontentment. Once upon a time, much activity filled a day that had no relation to a screen. Developgoodhabits.com suggests 99 activities. Some are no-brainers, such as reading or enjoying the outdoors. A few others: • Discovering a museum • Enjoying an area’s free events and attractions • Spending more time with a pet • Cooking/baking • Fixing things • Gardening • Organizing • Learning something: a language, a craft, a musical instrument, a skill The Campaign for a Commercial-Free Childhood initiative offers a challenge called Screen-Free Week. In 2020 it is scheduled for May 4 through 10. Screenfree.org offers loads of ideas for parents to implement for children. Suggestions can also apply to grownups. “Whether as a temporary breather or an opportunity to create enduring change, there is much to be gained from a media fast,” endorses Greater Good.

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Crazy/Genius and the

best technological podcasts

FUTURE TENSE

Host Antony Funnell explores the new ideas, approaches and technologies that will change the world. Funnell provides in-depth analysis of the social, cultural and economic factors that come with the rapid transformation of the world around us. Find it: abc.net.au/radionational/programs/ futuretense/

very day, millions of people across the world are affected by technology â&#x20AC;&#x201D; whether they like or not. From advanced encryption to keep your personal information safe to complicated algorithms that suggest what show you might binge watch next, technology is constantly changing the way people live. To keep you up to speed on the latest advances of the digital age, here are a few podcasts to listen to.

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CLOCKWISE Covering the latest in technology news from the newest Apple products to Googleâ&#x20AC;&#x2122;s newest hardware, hosts Dan Moren and Mikah Sargent give listeners a rapid-fire discussion on current technology issues. Each episode is no longer than 30 minutes and features two special guests. Find it: relay.fm/clockwise

CRAZY/ GENIUS

Produced by The Atlantic, host Derek Thompson dives into the latest technology and how it affects culture. Thompson encourages listeners to ask the big questions and helps draw provocative conclusions about technology and everyday life. Find it: theatlantic.com/podcasts/crazygenius

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ANALOG(UE) Hosts Myke Hurley and Casey Liss tap into how digital devices make us feel, and how they change our lives for the better and for the worse. Hourlong episodes also touch on apps, social media and the buzz at tech conferences. Find it: relay.fm/ analogue

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Ways to lower your cellphone bill

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Opt for autopay Most wireless carriers will knock $5 to $10 off your bill if you sign up for automatic payments. T-Mobile applies its $5 discount per line, so a family of four could save $20 on their monthly bill by opting for autopay. With some carriers, including Verizon, you can’t use a credit card for automatic payments but must link a checking account or debit card instead.

Switch to prepaid • A 5GB plan with Cricket Wireless costs $40 per month before autopay discounts. The least expensive postpay plan available from AT&T, which owns Cricket, is 3GB for $60 per month before autopay discounts. • Four lines of unlimited data cost $100 per month with Boost Mobile, but $200 per month (before discounts) with its parent company, Sprint. • Verizon customers can get 6GB of prepaid data for $40 per month or 2GB of postpaid data for $55 per month.

Skip the upgrade Your smartphone is built to last more than two years, but most people still trade up after 24 months. Doing so locks

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ave you ever opened your cellphone bill and thought, “Wow, that was cheap”? Yeah, didn’t think so. But take heart: It’s possible to save money on your bill without making drastic changes.

you into another 18 to 24 months of payments for that new phone — adding $20 to $40 per month, per line to your bill. Keeping your smartphone for even a year after it’s paid off can save you hundreds. So, wait until your phone truly needs to be replaced before upgrading. Then, consider a used cellphone to save even more money.

Cash in on discounts Students, government employees, current and former service members, and employees of some companies may qualify for a discount on their cellphone service. The easiest way to find out: Call your carrier or stop into a store. You often need to verify your status — with an email address or pay stub, for example — to keep your discount active.

Add lines This seems counterintuitive, because adding one or more lines will increase your bill. But splitting the cost with other people can lower the amount you each pay. Here’s how that works out: • One line on AT&T’s Unlimited &More plan is $70 per month (after autopay discounts, before taxes and fees). But if you have four lines on that same

plan, the cost per line is $40. • One line on Verizon’s 8GB plan is $90, but if you have four lines sharing the plan, the price drops to $37.50 per line before taxes, fees and device charges.

Update your service address The taxes and fees added to your bill each month are based on where you live. If you’ve moved to a new state, or someone on your family plan has, you could save big just by updating your service address. A person who moves from Washington state to Oregon would save an average of $170 per year in wireless taxes and fees, according to a June 2016 NerdWallet study. Migrating from Illinois to Wisconsin? You’d pocket $103.72 in savings on average. Those figures are based on an individual cellphone bill; the savings would be greater on a family plan. Updating your service address is easy. In most cases, you simply log in to your account and change it under your user profile, just as you would for your billing address.

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Don’t be a scam target

elieving that fraud can’t happen to us — because we’re too smart, logical or informed — may make us more vulnerable. Successful scam artists skillfully overcome our defenses and get us into emotional states that override logical thinking, says Kathy Stokes, AARP’s director of fraud prevention programs.

Various studies have tried to identify characteristics that make people more susceptible to fraud. But that can create a “blame the victim” mentality and give the rest of us a false sense of security, she says. “I’d say the majority of people are unwittingly deceived through no other reason than the criminals are good at what they do,” Stokes says.

Overconfidence can lead people to trade too aggressively (convinced that they can beat the market), put off saving for retirement (convinced they can catch up later) and ignore warning signs of fraud (convinced that they can’t be victimized). Studies have found that our financial decision-making abilities peak by our early 50s and decline, sometimes precipitously, after that. But our confidence in our abilities doesn’t drop — in fact, many of us become more self-assured. Seniors who got answers wrong on a financial literacy quiz, but who were the most confident they answered correctly, were more likely to be victims of fraud, according to a study by researchers at DePaul University and Rush University Medical Center in Chicago. The Federal Trade Commission says romance scams cost people more money than any other type of consumer fraud in 2018. Reports of these scams more than doubled between 2015 and 2018, while reported losses more than quadrupled to $143 million. The scams often start via dating apps, social media or email. The con artists pretend to have a lot in common with their victims, then build trust over many weeks or even months before asking their targets to reveal personal data or send money for an “emergency.” A reverse-image search using TinEye or Google Images may show if an imposter is using someone else’s photo, while sites such as Romancescams.org keep track of known scammers’ email addresses.

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• Put yourself on the federal Do Not Call list. • Sign up for a telephone call blocking system, such as NoMoRobo, and let unknown callers go to voicemail. • If you give out personal information, be sure you know who you are giving it to, and why they need it. • Don’t make investment decisions based solely on a phone or email pitch or an ad.

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To reduce your exposure to potential scams, consider the following steps:

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Shopping&Saving

Strategies for shopping

FLEA MARKETS, ANTIQUES STORES

Martha Stewart shared tricks of the trade when shopping for high-quality antiques: • Ask questions about the item’s origin. • Research other similar or same items to find out comparable value. • Shop at a trusted source.

mass-marketed. • Finding the best prices and items requires strolling up and down aisles a few times before purchasing. • Gleaning information about product sourcing and getting to know vendors may result in the purchase of better-quality goods (i.e., “the real deal”). • Haggling is worth the try — with the understanding that wiggle room may not have been built into the pricing. • Check out the Consumer Product Safety Commission’s recall list before purchasing items. • Getting to a flea market early may ensure better selection and deals.

In contrast is the weekend flea market experience: booths upon booths of merchandise. Fleamarketinsiders.com offers “10 tips to shop like a pro” such as: • Realize that prices are generally higher than at a garage or yard sale. • Many items are of little value and/or are cheaply made. • Few items are one-of-a-kind and handmade — most are knock-offs and

While flea market shopping requires an in-person experience, there is another option for antiques shoppers: the internet. “You can bypass the mothball aroma, the sore feet, and most importantly, you’re more likely to find what you’re looking for — and you can still get the thrill of the hunt,” says marthastewart.com. However, research carefully the reputation of the source.

hopping at flea markets and antique stores requires distinct strategies. The latter involves subjective levels of consideration. Something old and sentimental may be worth a paltry sum to one person and a king’s fortune to another. There are antiques, and then there are fine antiques.

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Thoughtful gift ideas for

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Administrative Professionals Day

The day warrants a time of special attention paid to administrative professionals. Holidayinsights.com notes typical gestures of appreciation include: • Flowers • Cards, with an added restaurant or shopping gift certificates/card • Lunch • Candies • Assorted gift baskets

More specifically, recruiting firm Business Talent Solutions in Seattle suggests that gift baskets be personalized. For example, determine an employee’s interests — tea or coffee drinker, moviegoer, etc. — and fill the basket with related items. Other thoughtful ideas are a subscription gift (i.e., fruit, cookies, wine), spa time that includes an already-paid-for package of services, desk plants — especially succulents that are lowmaintenance, or an office or desk makeover, either with a professional or through gift cards to stores selling desk accessories. Companies employing several administrative professionals can glean from FedEx’s Small Business Center, which recommends: 1. Bring in a massage therapist and allow staff to schedule chair massages to alleviate neck, head and shoulder strain.

2. Provide lunch or take the group out and plan to mention at least one positive attribute of each administrative professional. 3. Plan an afternoon or evening outing, such as a nearby riverboat or lake lunch or dinner cruise. 4. Treat the group to evening entertainment (secure a box at a sporting event or purchase tickets to a play or musical, for example). 5. Contract a local artist or craftsperson to make special gifts. 6. Allow a local specialty store to bring in items and set up in a conference room, and allow employees to “shop” for one to three items each. Advised smallbusiness.fedex.com, plan ahead — and keep a log of what is planned annually so that Administrative Professionals Day can be easily changed or repeated, depending on success rate.

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pril 24 is Administrative Professionals Day, which has evolved from its original designation as National Secretary’s Day. Created in 1952, the day’s original intent was to spotlight the importance and value of secretaries. The newer title encompasses a broader range of roles within companies.

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IN-SEASON

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hile “Mother’s Day is like the Super Bowl for florists,” touted a Fortune headline last year, it’s the season for wedding floral arrangements as well.

The National Retail Federation’s March 2018 survey determined that American consumers spend about $2.6 billion on Mother’s Day flowers. And brides should allocate at least 10 percent of their overall wedding budget for flowers, advised Brides magazine in 2017. If flowers are in season, prices are generally less. Purchasing at farmer’s markets or local gardens cuts out distribution costs. Mother’s Day best sellers, according to telaflora.com, are roses, lilies, orchids, hydrangeas and tulips. Home design site Hunker.com’s report on “The Cheapest Flowers for Every Month of a Year” cautioned against purchasing popular varieties during the two-week period before Mother’s Day. Deals can be had on less trendy, but still beautiful, cornflowers, chrysanthemums, carnations, alstroemerias and tulips, which are beginning to phase out in some regions by May. Immediately after Mother’s Day is when lilies and snapdragons are bargains, finds hunker.com. Popular in-season wedding flowers include those sought for Mother’s Day as well as anemone, asters, button chrysanthemums, calla lilies, dahlias, daisies, delphinium, freesia, geraniums, irises, Jacob’s ladder, Queen Anne’s lace, Shasta daises, spider chrysanthemums, stock, sunflowers, viburnum and zinnias. As a rule, hunker.com reminds that anything white will fetch premium prices from late June through summer’s end — when weddings abound. For wedding parties on a tight budget, Brides suggested mixing mostly cheaper flowers with a few expensive stems. Another tip: Fill in floral arrangements with plenty of greenery. Let a few stellar stems stand out against the green background. Move ceremony flowers to the reception instead of planning for separate arrangements in both places. Finally, if fresh flowers are plentiful in friends’ and family gardens, ask them to bring cuttings the day before a wedding or other event and arrange them in various containers. In-season flower costs drop as summer closes and fall approaches, due to decreased demand, shares hunker.com. Prices begin to rise again when growing seasons end and many flowers are more difficult to obtain.

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flowers give more bang for the buck

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Energy-saving FREEPIK.COM

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tips at home

Overall, heating and cooling saps the most energy and drives up costs, but some simple NACHI steps to reduce electricity needs include:

• Set thermostats to an appropriate temperature: “In most homes, about 2 percent of the heating bill will be saved for each degree that the thermostat is lowered for at least eight hours each day. Turning down the thermostat from 75 degrees F to 70 degrees F, for example, saves about 10 percent on heating costs.” • Invest in a programmable thermostat that automatically adjusts during times when no one is home and at night. • Consider wood stoves or pellet stoves — more efficient sources of heat than electric furnaces. • Draw curtains, shades or blinds at night to help keep heat or cool inside the home.

• Use a ceiling fan to cool instead of an air conditioner, which uses much more electricity. • Replace periodically air filters in air conditioners and heaters.

A common misconception is that if a phone or laptop is not plugged into a charger, which is plugged into an outlet, no electricity is used. However, anything plugged into an outlet is drawing electricity. Unplug to save.

ased on a state-by-state U.S. Energy Information Administration chart, American consumers pay an average of around $100 monthly for electricity. The International Association of Certified Home Inspectors shares ways to reduce electric bills in its “10 Easy Ways to Save Money & Energy in Your Home.”

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Shopping&Saving

hairstyles to flatteringly fit 5 face shapes

veryone has a general face shape, and learning which hairstyles flatter facial contours is a professional’s priority. The Salon Professional Academy in Shorewood, Illinois, teaches — in its “Ultimate Face Shape Guide” — suggested cuts for specific facial types:

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Oval: Forehead is wider than chin; long blunt cut with bangs. Heart: Forehead and cheekbones are wider than chin, which tends to be very narrow; bangs or fringe on a shorter cut as well as a deep side part.

Square: Forehead and jawbone share similar widths; face-framing fringe and hair past shoulders.

Round: Prominent cheeks, and length and width of face are equal; longer layers.

Diamond: Cheekbones are wide, while chin and forehead are narrow; short bobs and pixies.

Thetrendspotter.net adds “rectangular” to its “The Most Flattering Haircuts for Your Face Shape.” If rectangular is the facial profile, a soft layered look may be in order: “Those with a rectangular face should work to soften the appearance of their sharp jaw and forehead without further elongating the face.”

Bangs, in fact, are often key to a face-flattering hairstyle, recommends thetrendspotter.net. Side-swept bangs are also ideal for squared faces. Latesthairstyles.com puts “freshly layered side swept bangs” at the top of its 2019 Latest Hairstyles report, which conveyed, “Few things complement a great haircut or a superb color more than a side-swept bang.” Latest-hairstyles.com offers a tutorial on achieving 46 trendy side-swept bangs looks for short, medium-length and long hair.

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Instead of harsh, straight, thick bangs, a rectangular face benefits from slight fringes or curtain bangs, which Lorealparisusa.com defines as “bangs that are parted down the middle, framing your face on each side. They’re usually on the longer side and have wispy ends, giving them a laid-back, cool-girl vibe.” Curtain bangs are also recommended for round and square faces.

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How to participate in an

n auction is a public sale in which goods or property are sold to the highest bidder, and every week Americans attend auctions large and small to solidify deals. However, for individuals who have never attended an auction, some proficiency is necessary.

Julie Bex, an auctioneer in Louisville, Kentucky, conducts real estate and personal property auctions. Her “biggest tip” is to “always inspect” — whether a home, land or items — prior to the auction. She explained that typically there is a publicized viewing date or time: “Ask questions and understand what it is you are going to bid on.” If bidding on real estate, “make sure finances are in order before bidding,” said Bex. “If you win the bid and put the down payment on the real estate and something falls through, you will lose that down payment.” Personal property bids require cash, check or credit card. Briggs Auction Inc., a four-generation, family-owned auction house in Garnet

Valley, Pennsylvania, shares in “Auction 101” further protocol tips: • Bring a driver’s license, which is needed at the time of registration. • Register to get a bidder’s number, required to make a bid. • Bid by holding up the bid card. • Check out and receive the item and the invoice (and realize that auction houses charge a small fee). Briggs Auction offers a typical play-by-play scenario: “The floor announcer picks up an item. He/she will describe it briefly, and the auctioneer will “open the bidding” by asking for an amount of money (say $10). If you want the [item] and would pay $10 for it, hold up your bid card. The auctioneer will point or nod toward you to indicate he/she has your bid. ... If you’re the last bidder, you win the lot for whatever your last bid was (also called the “hammer price”). The auctioneer will announce “SOLD!” and will call out your bidder’s number.” Bex said to look for local auctions advertised on Facebook, other forms of social media, in newspapers, and — for real estate auctions — on Zillow, LoopNet and in MLS listings.

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Shopping&Saving

Makeup tips and tricks for

women over 40

any women dread their over-40 birthdays due to aging effects evident in the bathroom mirror, but beauty experts placate with a plethora of makeup tricks. Birdie. com appealed to “boomers and beyond” women last year not to continue applying the same makeup techniques learned in middle and high school. The site shared gravity-defying, wrinklediminishing tips from a makeup artist who works specifically with women over 40:

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• Apply, in an upward sweep, blush on the upper part of cheekbones. • Fill in sparse areas of eyebrows, especially “tail” areas. • Use lighter shades on eyelids and under the brow; use a medium or darker tone in the crease. • Avoid matte and nude lipsticks; choose color and shine and keep lips hydrated. • Use eyeliner with a smudging tool for a soft look. • Use a soft buffer brush to smooth foundation onto skin. Prevention magazine’s “9 Makeup Rules for Women Over 40” include: • “Warm, bright tones like peaches and pinks flatter aging skin better than dusty, muted colors, which offer little contrast against your natural tone.” • “Ultraviolet light, along with natural aging, cause the collagen in lips to break down, which is why they tend to shrink and get dry with age.” A bit of gloss achieves the appearance of hydration and plumpness. • Instead of a thickening mascara, which can weigh down thinner lashes, use an eyelash curler and apply lengthening mascara. • Apply a translucent powder to the nose, forehead and chin, but avoid cheeks and the under-eye area, where powder can cake and settle into fine lines. Stylecraze.com last April insisted that a must-have for women over 40 is a hydrating primer: “A primer does for your skin what lingerie does for your figure — it smoothens, conceals, flatters and holds things in place, so that everything you put on top of it looks even better. “Whether you want to blur out the appearance of fine lines and wrinkles or minimize the appearance of pores or even out your skin tone, all you need is a good primer. Mature skin needs extra moisture and hydration to achieve a healthy-looking complexion.”

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Use these straws instead of plastic and help the planet

tarbucks said it will use no plastic straws by 2020, and whole cities are jumping on the bandwagon, with Seattle becoming on July 1, 2018, the first big city to institute a plastic straw ban.

What started in the 1800s as rye grass tubes and industrialized paper conduits evolved into the popular and cheap, straight or bendable plastic straws of the 1960s to the present. The disposable era — or “throwaway society,” a term coined in the mid-1950s — is experiencing consequences. Plastics, according to the Environmental Protection Agency, are a rapidly growing segment of municipal solid waste. In 2014, landfills received 25.1 million tons of plastic. And CNBC on July 21 noted that straws are among the top five items found washed up on beaches. Viral social media images, such as one of a turtle with a straw up its nose, have generated conversation and action among concerned environmentalists, executives and citizens.

Ways the average consumer can help make a difference: • Request a plastic straw only if necessary. • Forgo drinking with a straw. • Carry a reusable straw made of bamboo, stainless steel, glass or hard plastic (most reusable straw kits come with small cleaning rods). • Carry biodegradable or compostable straws made of paper or plantbased materials.

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Globalcitizen.org adds that carrying a reusable cup or water bottle with a built-in straw is another way consumers can do their part “to help save the oceans.” The problem is that alternatives to the disposable plastic straw are more expensive. CNBC’s July report shared: “Disposable plastic straws cost less than a penny. Yet compostable plastic straws, which are biodegradable and plant-based, cost about 4 cents apiece. Meanwhile, paper straws are about 6 cents each, while reusable glass straws cost between 50 and 60 cents.”

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Food safety tips FREEPIK.COM

after the power goes out After losing power, how long does food last before it spoils and becomes dangerous to eat? “There are best practices for food safety, but at the end of the day it is always best to err on the side of caution,” said Dan Souza, editor-in-chief of Cook’s Illustrated. “If something doesn’t look or smell right, even if it has technically been held at the correct temperature, it’s best to toss it. It’s also important to remember that it’s never a good idea to taste a food in order to decide if it’s fresh or not. Use your eyes and nose.” More of Souza’s guidelines:

Dry goods

How to build

self-confidence

Books with the words “self-confidence” in their titles fill retail and home bookshelves. Yet many individuals still lack basic confidence essential for work, play and relationships. In the workplace, low self-confidence often results in lower wages, less productivity and few risks. At home and in social and recreational settings, a low view of oneself can affect intimacy, community involvement, interactions with one’s own children and more. Entrepreneur magazine in February offered tips to help boost and maintain a positive spirit, no matter how depleted the self-confidence tank: • Practice visualization; individuals gain confidence from setting goals and then imagining themselves achieving them. • Affirm regularly with constructive statements: “For example, if you hate your own physical appearance, practice saying something that you appreciate or like about yourself when you next look in the mirror.” • Step out of your comfort zone and face fears. Overcoming nominal fears, such as speaking to strangers in a coffee shop, can lead to bolder moves, like asking for a promotion at work. • Help others. Volunteer, mentor, assist, teach or be hospitable to take the focus off of specific weaknesses and insecurities. Offering assistance and kindness is almost always met with gratitude, which naturally boosts confidence. • Set small goals that are achievable. After a series of small-goal successes, more difficult tasks, plans and expectations are not as formidable. Forbes’ “10 Ways to Build Confidence” added that exercise is beneficial not only for physical health, but mental health as well. Combining an interest — biking, kayaking, dog walking, etc. — is a way to enrich life and “recharge to be your best self,” asserted the publication.

The items you have in your pantry generally have a long shelf life. “Expiration dates on those foods will still be accurate so long as they haven’t been affected by flood waters. Anything that has come in contact with flood water that isn’t in a completely waterproof container should be discarded,” Souza said.

Refrigerated foods ”Foods kept in the refrigerator are much more perishable and should be approached with far more caution if the power goes out. Before a disaster hits, make sure to have an appliance thermometer in the fridge so you can monitor the temperature FREEPIK.COM after losing power,” Souza said. Keep the refrigerator door shut as often as possible in order to keep the temperature at or below 40 degrees. “A closed refrigerator can generally maintain that temperature for about four hours without power. Move highly perishable foods like meat, poultry and dairy to the freezer to extend their shelf life,” Souza said.

Freezer fare A full freezer can hold its temperature for about 48 hours without power. Use an appliance thermometer to test temperature. “If foods in the freezer still contain ice crystals and register 40 degrees or lower on a digital instant read thermometer, they are safe to consume,” Souza said.

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Tips for food safety

outdoors

utdoor eating comes some precautions, as the Centers for Disease Control and Prevention estimates salmonella causes about 1.2 million illnesses, 23,000 hospitalizations and 450 deaths in the United States annually, with food the culprit in about 1 million cases.

The U.S. Food and Drug Administration offers tips on avoiding foodborne illnesses: • Keep cold food chilled in a cooler or an insulated bag with ice packs. • Avoid cross contamination of meat and seafood, especially uncooked, with fruit, vegetables and side dishes. • Wash well all produce and fruit — especially lettuces — before eating. • Wash hands with soap and water or use hand sanitizer or disposable towelettes before handling food. Make sure little ones do not stick fingers in foods. • Take care to keep all utensils, cutting boards and platters clean when preparing food. • Marinate in a refrigerator any foods to be grilled; separate a portion

of the marinade to use for grilling before adding all of it to the food — especially meats. • Do not reuse platters or containers that have held raw meat; clean first or choose new platters or containers to hold meat after it has been grilled. • When serving, do not allow cold food or hot food to be left out in room temperature for more than two hours. • Make sure meat is thoroughly thawed before adding to a grill. • Grill foods to the correct internal temperature: Ground meat to 160 degrees F, poultry and fowl to 165, steaks, chops and roasts to 145. FDA also advises picnickers to properly organize coolers: “Consider packing beverages in one cooler and perishable food in another. That way, as picnickers open and reopen the beverage cooler to replenish their drinks, the perishable foods won’t be exposed to warm outdoor air temperatures.” North Dakota State University’s Extension service also reminds people to cover dishes. A light tea towel, paper towels or beeswax wraps keep dust, debris and bugs from turning up in dishes.

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Overwhelmed?

8 ways to alleviate that feeling

eeling overwhelmed leads to poor productivity, stress, emotional upheaval and, according to Psychcentral.com, anger, helplessness and panic attacks, with possible symptoms of rapid heartbeat, sweating, chest pain and shortness of breath.

People become overwhelmed for a range of reasons, such as the birth of a child, death of a loved one, a move, a job change, having overnight visitors and more. Psychcentral.com’s strategies to help alleviate feeling overwhelmed include: • Accept the anxiety and, “Think of acceptance as riding out a wave.” • Replace unrealistic or unreasonable thoughts with helpful thoughts: “I know I’m feeling overwhelmed right now, but if I take a break, I may feel differently about this when I return.” • Breathe. Deep breathing as well as guided imagery, tai chi and yoga can lead to a more relaxed mind and body. • Take a break from overwhelming activity; listen to music, read a book or

take a walk, for example. Because being overwhelmed is especially detrimental in a work environment, businesses often encourage employees to consider ways to chill out, including these four Inc. offered as part of its “17 Things to Do When You’re Feeling Totally Overwhelmed”: • Schedule an exercise break. • Delegate: ”... ask colleagues and friends for help. They’ll give you the chance to return the favor sometime.” • Write stuff down as lists or in a journal; tasks and schedules often become more manageable in writing versus trying to keep track mentally. • Take a nap. A 30-minute catnap is a refresher for many individuals; some companies are designating rooms with comfortable chairs so employees can take a short rest and return to work refreshed and less overwhelmed. Also important, insists Inc., is drinking enough water, charting progress and staying organized.

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Facts on

fiber T

he Harvard T.H. Chan School of Public Health rates fiber as high on the nutrition chart for its ability to reduce naturally the risk of such conditions as heart disease, diabetes, diverticular disease, constipation and more.

However, the school’s statement on fiber as a deterrent to colon cancer is that ”fiber probably has little, if any, effect on colon cancer risk.” In fact, a Harvard study of 80,000 female nurses over a 16-year span, published in 1999 in the New England Journal of Medicine, found little association between dietary fiber and colon cancer. Yet the school acknowledges that fiber and other diet and lifestyle factors may combine to reduce colon cancer risk. NutritionFacts.org informs that a plant-based diet high in fiber serves to flush excess waste and toxins out of the body, yet fiber binds nutrients so they better benefit the body. Juicing, while nutritionally advantageous, removes fiber. NutritionFacts.org asserts: “Smoothies, on the other hand, allow for greater absorption of nutrients.” Eating the skin or peels of fruits and vegetables increases fiber intake, points out the Academy of Nutrition and Dietetics. The more refined or processed the food, the lower its fiber content, explained the academy, offering — for an example — that one medium apple with the peel contains 4.4 grams of fiber, while one-half cup of applesauce has 1.4 grams and 4 ounces of apple juice has none.

The Academy of Nutrition and Dietetics’ recommendation is that women should aim for 25 grams of fiber daily; men, 38 grams. Highfiber foods to reach those goals include black beans (15 grams of fiber per cup), peas (9 grams per cup), raspberries (8 grams per cup) and whole-wheat spaghetti (6 grams per cup), according to Mayo Clinic.

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Harvard offers five suggestions for increasing fiber intake: 1. Replace fruit juices with raw fruit. 2. Replace white rice, bread and pasta with brown rice and wholegrain products. 3. Choose cereals that have whole grains as first ingredients on the product label. 4. Enjoy raw vegetables as snacks instead of chips, crackers, etc. 5. Substitute beans or legumes for meat in recipes two to three times each week.

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How to become more

optimistic

ptimism is an inheritable trait in about 25 percent of individuals, according to an August 2017 NBC News report, but there are factors such as socioeconomic status that have a bearing on positivity as well.

Regardless, glass-half-empty individuals can practice optimism habits to develop a cheerier outlook. Consider these four from the report: 1. Stop equating optimism with happiness. While viewing hardships through rose-colored glasses may result in a joyful lifestyle, cultivating an optimistic disposition does not automatically lead to a rosy existence. 2. Approach life’s stressors in a positive way by investigating alternatives to cope with, fix or alter a difficult situation. 3. Avoid placing blame on self or others; instead, acknowledge negative events as part of life. Apologize when necessary. 4. Remember that tomorrow is another day and there is a chance to try a new approach, change course and make amends. Verywellmind.com in May encouraged: “The key to optimism is to maximize your successes and minimize your failures. It’s beneficial to look

honestly at your shortcomings, so you can work on them, but focusing on your strengths can never hurt.” For a pessimistic person who is practicing optimistic habits, the goal is to not expect too much too fast. Verywellmind.com reminded that major personality changes and modifications in thinking take time, especially if negative habits and thoughts have been ingrained for a lifetime. Positivepsychologyprogram.com indicated in March that part of practicing optimism habits involves positive affirmations, “positive phrases or statements used to challenge negative or unhelpful thoughts.” Added mindtosucceed.com, words expressed over and over again lead to the “software” in the mind transforming thinking and, ultimately, behavior. Four positive affirmation suggestions are: 1. “Every day and in every way, I am getting better and better and better.“ 2. “I am so grateful for my life.“ 3. “I find joy and beauty in ordinary things.” 4. “I am at peace, I trust in the process of life.”

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Fo gr What really works to prevent

snoring?

eople snore for a number of reasons. The National Sleep Foundation points to primary causes as aging, nose and throat conditions, sleeping style, alcohol consumption and weight. NSF estimates 37 million Americans are frequent snorers, “with men and those who are overweight responsible for the bulk of it.”

Nymag.com recommended a few over-the-counter sleep aids for snorers to try, including: • Nasal strips, which lift the sinus passage. • A nasal dilator, which physically opens the airway. • A snoring mouth guard, which opens up the airway and the soft palate. • Essential oils – such as eucalyptus, mint and lemon oil — applied to the chest area. • A bed wedge, which enables an individual to sleep propped up slightly on his or her side. There are plenty of anti-snore pillows on the market; these are designed for comfortable side sleeping and to help keep an individual from sleeping on his

or her back — a position that often increases snoring. Snoremagazine.com in April pointed out that while pillows may not cure snoring, they can certainly help minimize the condition. And memory foam pillows are considered the best at lessening snoring because they provide the right amount of neck support and aid in preventing airway blockage by keeping the throat and palate apart, according to the magazine. Expect to pay up to $100 for a quality anti-snore pillow. The snore-focused publication also spotlights adjustable beds as well as chin straps, which support the jaw and keep a person’s mouth closed during sleep. While most anti-snore devices are safe to try, snoremagazine.com advises chronic snorers to consult a physician before investing too much into products. There may be lifestyle adjustments, such as regular exercise, better sleep habits and weight loss, that curb snoring so that devices are unnecessary. And if sleep apnea is diagnosed, a physician may prescribe a CPAP machine.

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Ease doctor-visit

stress for kids Most children experience some anxiety regarding doctors’ visits. For children older than toddlers, anticipation is sometimes the worst. However, Parents magazine reminds that once the ordeal is over, children move quickly onto the next thing.

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Food safety tips:

For meal kits, grocery delivery Meal kit companies — Blue Apron, Home Chef, Hello Fresh and others — have quickly become a consumer “need” due to their pleasant packaging, healthful ready-to-prepare ingredients and flavorful, easy recipes. Some hurdles for meal kit companies, however, are competition as well as food safety. Food & Wine called attention to the latter in 2017. The primary concern: meat. Often, a box is delivered and a consumer may not be able to bring it inside for hours. While meal-kit meat is shipped in a special cold-pack container, too many hours out of doors may result in thawing.

Food & Wine indicated that research into meal-kit safety is not meant to deter consumers from ordering and enjoying them. The Centers for Disease Control and Prevention concurs. In March, CDC offered a checklist to determine meal-kit safety, as well as ways to help avoid spoilage: • Research companies; call customer service to ask about food safety standards. • Sign up first for a free trial to make sure the company uses insulated packaging and materials, such as dry ice or frozen gel packs to keep perishable food cold in transit. • Request that a meal kit be delivered to a shaded and secure location away from pets and pests. • If possible, arrange for delivery when someone is home so food can quickly be refrigerated. • Examine contents and follow directions for freezer and refrigeration items. • Refrigerate or freeze as soon as possible: “Bacteria can multiply rapidly if food is kept in the “danger zone” between 40 degree F and 140 degrees F for more than two hours.” • Rinse fresh fruits and vegetables under running water before preparing.

Childsmindinstitute.org explained: “Most pediatricians’ offices provide toys, but if your child is anxious, don’t rely on an old copy of Highlights magazine to help him stay calm. Instead, allow him to choose a favorite game or book to bring along that will help keep his mind occupied during the wait.” Dr. Mayrene Hernandez, UnitedHealthcare Florida’s chief medical officer, includes “Plan a rewarding experience” to the list of ways to lessen doctor visit strain. “Incentivize your child with an ice cream cone or a trip to the park after the exam. Something positive to look forward to after the appointment may make them less anxious during the visit,” she said.

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Rutgers University research shared in Food & Wine determined that “47 percent of the kits the researchers studied arrived too warm to safely consume.”

A few of Parents’ recommended tips for minimizing stress include: • Prepare. Read books about visiting a doctor. A few are “The Berenstain Bears Go to the Doctor,” “Say ‘Ahhh!’: Dora Goes to the Doctor” and “What to Expect When You Go to the Doctor.” Role play with a toy doctor kit; “listen” to heartbeat and “take” blood pressure. Use a scale to show how weight is measured. • Stay calm and relaxed. If a child sees a parent or guardian comfortably talking about the doctor visit, and at ease at the doctor’s office, he or she may feel more secure. • Be straightforward. Avoid telling a child that a shot will not be painful, for example. Instead, assure a child that the experience and the pain will be over in no time. • If possible, plan ahead to have shots given first. Some pediatricians’ offices will work with parents of anxious children and give shots at the beginning of the appointment. • Redirect child’s attention with a favorite stuffed animal, toy or portable game.

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Practice

melanoma prevention

any individuals experience misshapen moles and pre-cancerous spots that may need to be removed by a dermatologist, and 96,480 people in the United States are expected to be diagnosed with new melanomas this year, according to curemelanoma.org. Melanoma is the deadliest form of skin cancer, and can spread rapidly and even travel into bone, says the American Cancer Society.

Dermatologists recommend self-checks monthly and physician checks annually. To self-check, evaluate spots and moles using the ABCDE method: • Asymmetry is a warning sign. • Borders that are uneven could indicate malignancy. • Color should be a shade of brown, not reddish or bluish. • Diameter is generally larger than pencil eraser if malignant. • Evolving and changing is a sign of concern.

Skincancer.org lists four main types of melanoma as: 1. Superficial spreading, which is the most common type, accounting for about 70 percent of all cases. 2. Lentigo maligna, found most often in the elderly, arising on chronically sunexposed, damaged skin on the face, ears, arms and upper trunk. 3. Acral lentiginous melanoma, which appears as a black or brown discoloration under the nails or on the soles of the feet or palms of the hands. It is most common in African-Americans and Asians and the least-common melanoma among Caucasians. 4. Nodular melanoma, usually invasive at the time it is first diagnosed, and its malignancy is recognized when it becomes a bump, usually black but occasionally blue, gray, white, brown, tan, red or skin tone.

Even if a lifetime of sun exposure has been the norm, begin taking steps to prevent melanoma. The Skin Cancer Foundation advises: • Seek the shade between 10 a.m. and 4 p.m. • Avoid a sunburn. • Avoid natural tanning and tanning beds. • Cover up with clothing, a broad-brimmed hat and UV-blocking sunglasses. • Use a broad spectrum (UVA/UVB) sunscreen with an SPF of 15 or higher every day. “For extended outdoor activity, use a water-resistant, broad spectrum (UVA/ UVB) sunscreen with an SPF of 30 or higher.” Curemelanoma.org cautions parents to begin protecting children from harmful sun rays early on.

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Can

online counseling work for you?

here is an app for everything – even counseling. And online therapy, or telehealth, is surging as an option for house-bound individuals, remote dwellers or anyone preferring not-in-person sessions.

Theresa Nguyen, vice president of policy and programs at Mental Health America based in Alexandria, Virginia, said online therapy is a favored option for an increasing number of people for the aforementioned reasons, plus: • Convenience. “You can get it anywhere there is a WiFi connection and/or phone service.” • Method. “Some people feel much more comfortable disclosing their problems to someone over the phone.” Nguyen explained that, much like using a car-share service, telehealth works through a specialized app. Individuals either pay using a credit card for individual sessions, or subscribe to something like a month of sessions. Finding the right online therapist is the same as determining an adequate professional to be seen in person. “Look at their skills and their topic areas of expertise,” advised Nguyen. Learn about the expert, read reviews and check credentials. “Start with maybe

three sessions. If you don’t feel a trust level, are not comfortable or do not feel like it’s helping, switch to someone else,” Nguyen said. The American Psychological Association touted another reason for a rising popularity in what they call telepsychology: “Compared to traditional in-person therapy, it can sometimes appear less expensive. Some apps will advertise pricing that provides unlimited use for a weekly or monthly fee. Or the online session may seem significantly lower than in-office visits. If you’re not interested in using health insurance for psychotherapy, this can be a benefit.” Nguyen recommends e-psychiatry.com and touts an important screening resource as mentalhealthamerica.net, where individuals “can take a free anonymous mental health screen and get access to information, DIY materials, treatment information and referrals or ways to connect with others.” E-counseling.com’s top app picks are Betterhelp, ReGain, Teencounseling, Talkspace and Breakthrough. Individuals with “more complex needs,” Nguyen pointed out, may need to see a psychiatrist who can prescribe medication and/or other treatments. A psychiatrist needs to be seen in person.

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Get to know niksen:

The art of doing nothing

here is the Japanese way to organize — KonMari — the Danish way to establish a cozy home — hygge — and the Swedish way to live a balanced life — lagom. Apparently, there is also the right way to do nothing, thanks to the Dutch and niksen.

Interglot.com’s Dutch to English translation of niksen is: “idle; lounge around; sit around; do nothing much.” In essence, according to dutchreview.com in 2018: “Niksen means doing nothing or, more specifically, performing an action without a clear purpose or a deadline. For instance, for the Dutchies, looking out the window as people pass or going to the beach to stare at the waves for a while is considered niksen. And by doing so, they obtain a state of calmness, of tranquility that they really like.”

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Could this truly take hold in the United States? The federal Bureau of Labor Statistics finds that a full-time employee puts in an average of nine hours daily at a job. And then there is exercise or other hobbies, time spent with friends, family and/or children, commuting, cooking, cleaning, errands and more. Americans know how to stay busy. The New York Times last month

said, “Stopping the cycle of busyness can be challenging in a culture that prizes getting things done.” Real Simple in 2018 pointed out that niksen is not as easy as it sounds. It requires: • Stopping. “Put down the phone, avoid checking emails, stop browsing the Netflix queue.” • Meditating. Listen to music, fixate on a tree, a leaf, a doorknob — whatever works. • Accomplishing nothing. Have no goals in mind, other than to do nothing. The Times suggested some benefits of niksen may be: • Daydreaming leads to creativity. • Momentary idleness can recharge batteries and lead to greater productivity. • Meditating clears the mind. Importantly, resist feelings of guilt when practicing niksen, advises nytimes.com: “Be unapologetic about taking breaks or holidays, and if you start to feel guilty about being seen as lazy, think of niksen as ... an important life skill.”

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Inflammation and

foods that help, hurt

arvard Medical School’s Women’s Health Watch last November pointed not to medications but to certain foods to fight chronic inflammation. On the flip side, choosing the “wrong” foods “could accelerate the inflammatory disease process,” stated the report.

Harvard’s list of “right” foods consists of: • Tomatoes • Olive oil • Green leafy vegetables such as spinach, kale and collards • Nuts like almonds and walnuts • Fatty fish like salmon, mackerel, tuna and sardines • Fruits, such as strawberries, blueberries, cherries and oranges In particular, blueberries, apples and leafy greens are especially high in natural antioxidants and polyphenols, which are protective compounds found in plants. And, good news for coffee drinkers: Women’s Health Watch has coffee on the “good” list, informing, “Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation as well.” Foods that Harvard warns to avoid exist on multiple nutrition-oriented bad-food lists: • Refined carbohydrates, such as white bread and pastries • French fries and other fried foods • Soda and other sugar-sweetened beverages • Red meat (burgers, steaks) and processed meat (hot dogs, sausage) • Margarine, shortening and lard Arthritis.com points out that arthritis puts the body in an inflammatory state. These bad-list foods are triggers that can exacerbate symptoms, but they also set an individual up for other unhealthy conditions, such as obesity, heart disease and diabetes. Eatingwell.com in April shared various anti-inflammatory-oriented recipes, including: • Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas • Mediterranean Tuna-Spinach Salad • Orange-Sesame Salmon with Quinoa & Broccolini • Roasted Root Veggies & Greens over Spiced Lentils

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In fact, some of the spices prevalent in Indian and Mediterranean dishes are inherently anti-inflammatory. Healthline.com shared: “Recently, science has started to back up what Indians have known for a long time — (turmeric) really does contain compounds with medicinal properties. These compounds are called curcuminoids, the most important of which is curcumin. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.”

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How to

The CDC informs, “Frequently drinking sugar-sweetened beverages is associated with weight gain/obesity, type 2 diabetes, heart disease, kidney diseases, nonalcoholic liver disease, tooth decay and cavities, and gout, a type of arthritis.” Regarding sugar-free soda, healthline.com’s report explained that “using artificial sweeteners and drinking high amounts of diet soda is associated with an increased risk of obesity and metabolic syndrome.”

soda from their diets: 1. Wean off slowly: “If you drink multiple sodas a day, try dropping down to one per day. If you drink one each day, then try cutting back to one every other day. Slowly scaling back your soda habit may help you be more successful than going cold turkey.“ 2. Substitute: “As you cut back on soda, you may find yourself thirsting for something. Fill this need with a healthy beverage, like sparkling water. Setting your mind to this alternative will lower the likelihood of you grabbing a can of soda.“ 3. Fill fridge with good stuff: “If you are the type to drink soda when it’s available, the easy solution is to make it less available. Instead of stocking soda in your fridge, stock coconut water or cucumber-infused water. When soda is out of sight, it will be out of mind.”

Sheila Varshney, registered dietician nutritionist for Square Plate Solutions in Oakland, California, said there are three ways individuals can diminish or eliminate

And, reminds the CDC, because half of soda consumption occurs away from the home, bring along an alternative or choose wisely at restaurants.

he Centers for Disease Control and Prevention lists sugar-sweetened beverages as the leading source of added sugars in Americans’ diets. Even sugar-free sodas are an unhealthy addition to diets because of artificial sweeteners like aspartame, cyclamate, saccharin, acesulfame-k or sucralose, pointed out healthline.com in May 2018.

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give up soda in 3 steps

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What to know about

Measles symptoms start with a high fever but develop quickly into a cough, runny nose and red eyes. Eventually, a rash of tiny red spots will appear; the rash starts at the head and spreads to the rest of the body. “Measles can be serious,” warns CDC. “It can lead to pneumonia, encephalitis (swelling of the brain) and death.” If symptoms develop, call your doctor or emergency room before arriving so they can take precautions to prevent exposure to others. To become better educated about measles, CDC offers a quick online quiz at cdc.gov. To protect against measles, CDC recommends children should be vaccinated — one dose between 12 and 15 months of age

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ht,

he CDC lists measles as a very contagious disease caused by a virus that is spread to others through coughing and sneezing. “It is so contagious that if one person has it, up to 90 percent of the people around him or her will also become infected if they are not protected,” informed the

agency.

measles

and another between ages 4 and 6. The vaccine actually covers three diseases: measles, mumps and rubella. Not protected as an adult? It is possible to obtain two vaccine doses separated by at least 28 days. And, anyone traveling to a country known not to vaccinate against measles — information also available at cdc.gov — should make sure he or she has been vaccinated in the past or can be vaccinated before visiting the country. Individuals not certain whether they are vaccinated should first try to find vaccination records. If unavailable, a blood test — which can be expensive and requires two doctor visits — may determine whether an individual is immune to measles. People born after 1957 but before 1989 may have gotten only got one dose of the MMR vaccine, which might not be enough to protect them in an outbreak situation. The CDC changed its recommendations for the MMR vaccine in 1989, urging people to get two shots rather than just one. Two doses of the MMR vaccine are believed to offer people up to 97% protection against measles.

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The best time to

exercise? When you can do it consistently

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here are categories of early birds and night owls, just as there are individuals who prefer morning workouts to evening exercise, and vice versa. Which is best?

Time last February cited The Physiological Society’s 2019-published study determining morning is best: “exercising at 7 a.m. may shift your body clock earlier, meaning you’ll feel more alert in the morning and get tired earlier in the evening, potentially priming you to get enough rest to wake up and do the same thing the next day.” But there are additional benefits attached to early workouts, as well as reasons to consider other times of the day. Morning • Easier to stick to a routine. • As the day goes on, unexpected distractions could derail a workout, suggested American Heart Association. • Added Time, “A morning sweat may also lead to better mental health and productivity throughout the day, since exercise is great for reducing stress.”

Midday to afternoon • May get a higher-intensity workout because food has been consumed for fuel. • Exercise between 1 and 4 p.m. may ward off an afternoon slump. • Afternoon exercising could burn 10 percent more calories. Evening Over time, according to the report, working out in the evenings could also reduce levels of the hunger-stimulating hormone ghrelin, resulting in possible weight loss and at least better management of weight. Physicians with Harvard Medical School encourage individuals not to get hung up on time of day. Drs. Hope Ricciotti and Hye-Chun Hur, for a January 2018 Harvard Women’s Health Watch interview, maintained: “There really is no best time of day to get that workout done, just the best time for you. Pick a time that allows you to follow through on your exercise plans consistently, and ideally to get at least two hours and 30 minutes of moderate-intensity exercise or an hour and 15 minutes of vigorous aerobic activity” a week.

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etabolism is tricky business. It is essentially the biochemical processes that occurs within humans to maintain life. Popularly, individuals and nutrition and fitness gurus have attempted to influence metabolism for their benefit. As a result, much misinformation gets touted as fact.

“Metabolism is actually all of the thousands of chemical reactions that turn what we eat and drink into fuel in each cell in the body,” said Katie Chapmon, a registered dietician based in Los Angeles. “Reactions are in response to several factors, some we can control and some we can’t. Some factors include environment, lifestyle behaviors, lean muscle and fat tissues in the body, age, genetics, medications and disease states.”

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Chapmon lists some metabolism “booster” myths as: • Concoctions or supplements that include cayenne or caffeine • Special diets • Drinking cold water “In terms of weight loss, these certain items or changes won’t affect metabolism for the long term or not affect metabolism enough,” she said. “How metabolism breaks down: Basal metabolic rate uses 65 to 80 percent of total calories, physical activity burns 10 to 30 percent of total calories, and then digestion (also called the thermic affect of food) accounts for 10 percent.” Milwaukee-based Aurora Health Care separated a few other metabolism myths from fact last March, such as: • Eating a lot less food slows your metabolism. • Multiple small meals during the day is better for metabolism than three square meals. • Eating spicy food boosts your metabolism. • Drinking green tea boosts your metabolism. Chapmon addresses these and other myths with this explanation: “There is not one single approach that works for everyone, and that’s why it can be frustrating or even cause a yo-yo effect when trying a one-size-fits-all product.” The best approach to metabolism is simple, said Jill Place, a registered dietitian nutritionist also based in Los Angeles: “Clean up your diet, eat organic and exercise regularly. Return balance to your metabolism. Then it will work correctly.”

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Metabolism myths and facts

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Foods that can

boost your mood

hile sleep and exercise are essential aspects of a healthy lifestyle, diet also factors prominently — especially with regard to mood.

“Integrating mood-enhancing foods into your diet is lifestyle medicine,” reported psychologytoday.com in 2014. “The act of being conscious, choosing well and staying the course also boosts mood/pride/confidence.”

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In fact, there are “7 Ways to Boost Your Mood with Food,” according to verywellmind.com: 1. Omega-3 fatty acids (abundant in oily fish such as sardines, salmon and mackerel) may contribute to proper brain functioning; in contrast, deficiencies in omega-3 fatty acids have been linked to mental health problems. 2. Consumption of a probiotic supplement has been found to improve both gut symptoms and depression in people with irritable bowel syndrome; healthy digestion leads to a better mood. 3. Whole grains are important sources of B vitamins, which are vital for brain health. 4. Breakfast is important; choose foods rich in fiber, nutrients and good fats. Oatmeal is rich in soluble fiber. Other moodboosting breakfast foods include citrus fruits, strawberries, apples, whole grains and nuts. 5. A folate deficiency may impair the metabolism of serotonin, dopamine and noradrenaline (neurotransmitters important for mood); thus, folate-rich vegetables to include regularly in a diet are spinach, edamame, artichokes, okra, turnip greens, avocado and broccoli. Plus, folate is plentiful in beans and lentils. 6. Caffeine may trigger the release of brain chemicals such as dopamine, important for performance and mood. However, enjoy in moderation. Besides coffee, consider spiced chai, as well as black and green tea. 7. Vitamin D may increase levels of serotonin, a key neurotransmitter influencing mood. Eat foods rich in vitamin D and/or take supplements. Importantly, Cleveland Clinic also suggests pairing carbohydrates and protein. A few ideas are salmon on a bed of brown rice with fresh lemon juice, and a whole-grain tortilla with spicy beans topped with plain Greek yogurt. Psycom.net lists food categories to avoid when melancholy: refined carbohydrates, sugar, processed foods and fats. These can lead to blood sugar level spikes and overall sluggishness.

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How safe are

e-scooters?

igitaltrends.com pointed out March 10 that electric scooters are increasing in popularity, mainly because of a minimal learning curve to use. Plus, they require no gas, insurance or license.

Options are to own one or borrow through such micro-mobility rental companies as Lime, Bird or Lyft. Typically, rental companies have scooters accessible throughout a large city; cost is generally a small amount to unlock the scooter and then a by-minute rate for use. However, scooter users need consider both benefits and pitfalls. Inc.com offered good news in 2019 — e-scooters are: • Affordable to rent • Environmentally friendly • Energy-efficient • Accessible in a growing number of cities Though guidelines are being adopted in some cities, safety concerns are real. Common injuries, according to a March 30 National Public Radio report, include: • Head-related • Broken bones • Lacerations ConsumerAffairs last September passed on this information: “The first scooter-related death has already been registered and the University of Utah Health says it has seen a 161 percent increase in the number of scooter-related ER visits over a year ago.”

Attorney Catherine Lerer shared her insights with ConsumerAffairs: “Riders are using the scooters as toys, not as alternatives to cars. And, as such, are riding the scooters without helmets, on sidewalks, letting children ride, and abandoning the scooters in the middle of sidewalks and in front of building entrances where they might be blocking handicap access ramps.” Bottom line: Look for mandatory safety measures as e-scooter use increases and injuries mount.

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Mishaps are often the result of the scooter driver hitting someone or something or being hit by a car or motorcycle.

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Try these tips to ease

bunion pain unions can be painful. What forms at the base of the big toe is a bony bump connecting with the first metatarsal; the result is a foot deformity causing the big toe to point towards the second toe.

Bunions are usually caused by the wearing of shoes too small or too narrow in the toe area, cites healthline.com. However, trauma, a genetic disorder or inflammatory arthritis of the foot are other possible causes. Non-surgical and surgical options relieve bunion pain. Non-surgical methods, according to Cleveland Clinic, include: • Maintaining a normal weight. • Protecting the bunion with a moleskin or gel-filled pad. • Using over-the-counter shoe inserts to help position the foot correctly. • Wearing a physician-prescribed splint at night to hold the toe straight and ease discomfort. • Taking non-steroidal anti-inflammatory drugs, such as ibuprofen. • Buying well-fitting footwear that is wide in the toe area.

Verywellhealth.com shared three DIY therapies: 1. Apply an ice pack if the pain and swelling are extreme (aim for several 10- to 15-minute sessions a day). Be sure to move the ice pack around and place a thin towel between the pack and your skin. 2. Soak your feet in cool (not ice) water to reduce swelling. Use a warm foot bath or a moist, steamed towel if you’re experiencing big toe joint stiffness. 3. Stretch your feet with a simple set of routine exercises to keep the foot flexible and avoid stiffness. Surgery is necessary when the aforementioned techniques fail to relieve pain, and especially if pain is so intense it restricts or prohibits completion of everyday routines or activities. Another indication surgery is needed is when the big toe cannot be bent or straightened. A physician will order an X-ray of the area to determine which of the 100 different types of outpatient surgeries are needed to successfully remove the bunion and realign the big toe. Six to eight weeks are need for initial recovery from bunion surgery, with another four to six months expected for full recovery.

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Steps to a healthy

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heart K

eeping a heart healthy entails three levels of prevention: primordial, primary and secondary. Harvard’s Public School of Health informs that primordial means “from the beginning” and involves such lifestyle habits as: • Not smoking • Maintaining a healthy weight • Exercising regularly • Eating a healthy diet Defined at hsph.harvard.edu, a heart healthy diet is “full of fruits and vegetables, whole grains, nuts, fish, poultry and vegetable oils; includes alcohol in moderation, if at all; and goes easy on red and processed meats, refined carbohydrates, foods and beverages with added sugar, sodium and foods with trans fat.” Keeping stress under control is another preventative. Primary prevention involves awareness and control of

cardiovascular risk factors, such as high blood pressure or high cholesterol; secondary prevention efforts are started after a heart attack or stroke and often require taking medications such as aspirin and/or a cholesterol-lowering statin, as well as quitting smoking, losing weight, eating healthier, etc. New American Heart Association guidelines now discourage adults in good cardiovascular health from taking low-dose aspirin regularly, as the medicine could elevate risk of bleeding. An aspirin a day is currently only considered for patients who have had heart attacks or have stents. “Primordial prevention is now the cornerstone of the American Heart Association’s definition of ideal heart health and efforts to help people achieve it,” shared hsph.harvard.edu. “As its name implies, the sooner you can start practicing primordial prevention — ideally from childhood on — the more likely you are to achieve it and protect yourself from heart disease.”

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You can fight

medical bills

nvestopedia.com reported in 2018 that health care in the United States is about twice as expensive as it is in any other developed country. Why? Administration costs are to blame for about one-quarter of the $3 trillion health care sector.

However, there are ways to knock down exorbitant fees. For self-payers or those enrolled in a health care ministry — where members share costs — a bill reduction involves a simple phone call. Samaritan Ministries, for example, shared last July how one member asked for a reduction in the bill or a discount if the bill was paid in full. Even when the administrator answered that there were no fee reductions, the caller gave a quick, polite explanation of their circumstances and asked the administrator to check with a supervisor. Thecollegeinvestor.com in 2018’s “The ultimate guide to disputing a medical bill and reducing your payments,” offered these additional strategies: • Evaluate the bill before speaking to a medical administrator. • Ask whether there could have been a mistake in the charge amount. • Keep diligent notes during the conversation: date and time, first and last name of person, details of conversation, follow-up information, bill reduction amount, etc.

• Make a copy of everything mailed, including checks. Keep all information in an easily accessible file. • Keeping track of correspondence and conversations during bill disputes is essential. If discounts and payments fail to get entered into a system, the account may automatically get flagged for collections. • Even after an insurance company’s explanation of benefits arrives and shows discounted amounts, request a line item bill by calling the medical billing department listed on the statement. Any red flag discrepancies — suspected wrong or inflated charges — can be researched by the medical provider upon request. Incorrect charges can and should be removed from the bill, or at least reduced to reflect the proper amount. Other possible bill reduction routes: file an appeal with the insurance company or a medical provider’s patient advocate. Also, know that these disputes take time. In some cases, you might see your bill turned over to creditors or on your credit report. In 2017, new rules made it so that medical debt cannot be posted to a credit report until it’s at least 180 days past due. And if it is paid and/or resolved, it must be removed from the report.

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loating, bad breath, skin irritation, sleeplessness and fatigue, and diarrhea are all symptoms of an unhealthy gut, caused primarily by bacteria in the intestinal tract. However, there are ways to obtain a healthier gut.

Drew Hemler, a registered dietician based in Buffalo, New York, explained gut bacteria as “the ‘gut flora’ or the microbiome of our gastrointestinal (GI) tract.” Healthline.com informed further, “A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.” Yet inflammatory foods, poor eating habits and lifestyle choices, and infections can result in an unhealthy gut. Hemler’s suggestions on ways to promote good gut bacteria include: • Consistently consume prebiotics (found in fibrous foods such as whole grains, legumes, fruits and vegetables) and probiotics (found in yogurt, kefir, sauerkraut, kimchi, miso, kombucha, olives and

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Foods that help your gut

tempeh). • Supplement diet with powders made from prebiotic ingredients, such as chicory root and psyllium. • Get enough sleep, as research shows chronic lack of sleep can influence gut flora types and amounts, which can affect digestion and overall health. • Relax, because research also shows chronic stress impacts the gut microbiome. Healthline.com also recommends staying hydrated, eating slowly and checking for food intolerances. Key gut-repair nutrients, according to mindbodygreen.com, include zinc, omega-3 fish oils, vitamins A, C and E, as well as herbs such as slippery elm and aloe vera. A healthy gut can be maintained, offered Hemler, by avoiding “eating excessive amounts of animal foods, which displace plant food consumption ... and minimizing added sugar, refined carbohydrate (white flour) and heavily processed food consumption. The closer the food is to its whole form (a whole potato versus a potato chip), the more our gastrointestinal tract will appreciate us.”

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How to make the most of

kitchen space

nless a kitchen is specifically designed to maximize storage, fitting food, appliances, pots and pans, dishes and more into one is tricky. While overall the average American lives in a 2,500-square-foot dwelling, according to the National Association of Home Builders, millennials inhabit 1,000 square feet less (reported updater.com in September), and Generation Zers are often in apartments and lofts providing even less room.

to organize such items as pasta, cereals, spices, teas, lids and coffee pods. • Risers: If interior cabinet space is tall enough, find durable, rubber, multisized risers to double the storage (i.e., plates underneath and bowls on top).

Architectural Digest offered some solutions in “10 Clever Kitchen Organization Ideas to Maximize Storage Space”: • Cabinet doors: Look for opportunities to install hooks or slim racks on the insides (or outsides) to store spices, lids, foil and plastic wrap, and more. • Counter: Make the most of the space close to the stove by organizing in a caddy or decorative tray cooking utensils, oils and vinegars, fresh herb pots and salts. • Pot rack: Install over the kitchen sink if ceilings are low; higher ceilings should be able to accommodate a pot rack over the stove or an island. • Containers: Invest in baskets, clear glass containers and plastic stackables

Apartmenttherapy.com pointed to the open- and floating-shelving trend. Underneath shelving is where hooks for mugs — or even a small pot rack — can be installed.

Also, instead of dealing with the awkwardness of rummaging around in deep cabinets to find something, organize on rolling shelves pots, dishes, food containers and non-perishables.

Forbes in “How to Make The Most of Your Small Kitchen” insisted that drawers are what achieve “maximum usability”: “Drawers allow easy access to every item, unlike cupboards, which require rummaging and can result in a cluttered cooking space as things pile up while you find time to make space on their bulging shelves.” Plus, Forbes pointed to rows of drawers as indicating the appearance of organization “even if their contents are not.”

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Home

Questions to ask when hiring a

cleaning service

llowing a maid or cleaning crew into a home is risky business. Jennifer Wortmann, owner of Designer Maid, a 20-year-old cleaning service in Asheville, North Carolina, said that for safety and economy, you should ask companies:

• Whether they perform extensive background checks before hiring to ensure they are putting quality people into homes. • How much training the employees go through before they are allowed to clean homes on their own or without a trainer. “And of course get [a company’s] insurance information to make sure they hold the proper liability coverage,” she added. Green cleaning product use is another consideration when securing a cleaning service.

Finally, Wortmann warned there are many “fly-by-night” cleaning service companies. “I would also ask how long they have been in business and if they are a franchise,” she said. “A client would want someone with at least eight to 10 years in business in this area.” She added that many companies “hire people and throw them into homes before they know what they should be doing. Franchises are famous for this. Since they are run by a corporation that is [often] in another state entirely, all they look at is profit margins. They are not inspecting their cleaners on a random basis to make sure cleans are being done to (their) standards.” After securing a cleaning service, a few of angieslist.com’s tips include: • Make expectations clear. • Put away or lock up in a safe any money, jewelry and other valuables. • Determine ahead of time whether any special cleaning supplies need to be purchased. • Put away piles and pets. • Identify to the cleaner or crew (in writing is preferred) any broken items. Consider researching the Better Business Bureau, bbb.org, to find reputable companies, but also report any dishonest practices or shoddy work so that individuals seeking to hire a cleaning service can be alerted.

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“With all of the toxins in the environment, it is important that we not bring any into a client’s home,” said Wortmann.

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ways to purge plastics

arth is quickly becoming a plastic planet, National Geographic said in June.

Plastic was invented in 1907 by Leo Hendrik Baekeland, a Belgian-born American. But as the magazine informed, because “production really only took off around 1950, we have a mere 9.2 billion tons of the stuff to deal with. Of that, more than 6.9 billion tons have become waste. And of that waste, a staggering 6.3 billion tons never made it to a recycling bin — a figure that stunned the scientists who crunched the numbers in 2017.”

What can be done? Plenty. The United States Environmental Protection Agency lists some of the most used consumer plastics as bags, utensils, bottles, lids, straws and such household items as shower curtains, but Green Education Foundation shares many ways to purge plastics, including these seven: 1. Purchase glass or stainless-steel straws. 2. Use cloth bags whenever shopping for groceries or many other retail items, such as clothing, household items or shoes. 3. Buy necessities like detergent in a cardboard box, which is easier to recycle than plastic. 4. Purchase cereals and pastas in bulk and store in a reusable container. 5. Take reusable coffee mugs to coffee shops; refill water bottles. 6. Use razors with replaceable blades instead of disposable razors. 7. Take reusable containers to restaurants to store leftovers instead of taking plastic “doggie bags.” Audubon.com in May 2018 maintained that cutting out plastic cutlery is important, explaining: “Americans use 100 million plastic utensils every day, much of which comes wrapped in even more plastic.” And, reusable bags include ones used for storing vegetables and fruit. Mesh drawstring bags in varying sizes are affordable and available at kitchen shops and from numerous online retailers. “Store one in everything you take with you — your purse, backpack, gym bag — and if you drive to the store, in your car,” advised audubon.com.

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Much plastic ends up in the ocean. National Geographic estimates some 700 species of marine life are affected, with millions of animals killed annually because of plastics invading sea environments.

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How paint colors affect mood

rays – once shunned as interior-design downers – are the new neutrals. Joanna Gaines of “Fixer Upper” fame is at least partly credited with conveying to homeowners the appeal of gray tones.

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Considering a color’s effect on mood is imperative, advised countryliving.com. These seven hues are mentioned mood makers: 1. Blue: While pastels may chill a room, warm tones establish serenity and invite relaxation. 2. Yellow: From light to sunny, the hue invokes cheeriness. 3. Green: This anxiety-reducing color is also considered restorative and mind-clearing. 4. Purple: A light version in a bedroom creates an inviting ambiance, while deeper hues express romance. 5. Orange: For kitchens or exercise rooms, this color stimulates the senses. 6. Red: Unsettling for bedrooms, but — used sparingly — works in kitchens to stimulate appetite. 7. Pink: Promotes playfulness and kindness in a child’s room, for example. Countryliving.com also recommends white for a refreshing décor feel. Plus, it provides the illusion of spaciousness, which may be important in a cramped apartment or tiny home. While all whites may seem the same, elledecor.com spotlighted the importance of the many and varied subtle versions that “top designers swear by”: “Snow Day” by Clare to achieve warmth and avoid sterility, and Benjamin Moore’s “White Dove,” “a warm white ... creating a calm and welcoming room for entertaining.” Hgtv.com reminds that colors can alter completely an individual’s interior space experience, so seek professional advice and online tools before making a final decision. Also, paint a few wall spots with samples; live with the color for a few days to determine how the hue affects your mood.

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“Gray has an inherent calmness and sophistication,” said hgtv. com in its “The Psychology of Color.” “You can choose a solid gray that symbolizes strength, or go for a softer gray that offers a more delicate feel.”

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hen summer approaches, decors benefit from refreshing DIY change-ups. Out of 15 Better Homes & Garden ideas offered in April, these six are easy summer lifts:

1. Change any prevailing or subtle winter themes — snowflakes, snow forest scenes, pine cones — with florals or nautical, for example. 2. Pare down. Take off heavy, thick pillows and either leave upholstery bare or replace with pillows of a lighter fabric and hue: “Stow away heavy accessories, throws and unnecessary small decor items until it’s time to cozy up for fall.” Accent table tops with vases filled with freshpicked or farmer’s market-purchased flowers. 3. Swap out wall art with spring/summer scenes or travel photography. 4. Put away saturated colors and popular gray in pillows, table runners, napkins and more, and bring in bright hues such as turquoise, Living Coral, chinoiserie blue and white combinations, or picnic red and white. 5. Switch out scents. Replace candles of woodsy, spicy scents with

fragrances of fresh linen, honeysuckle and cucumber-melon. 6. Take off a bed’s heavy quilt or comforter and add a light-colored or white matelasse; or, find a light spread in a floral or upbeat summer print. House Beautiful indicated that a new paint job can achieve summery freshness. Suggested “vibrant hues and soothing shades ... for the warm weather” are: • “A muted coral tone can be timeless, sophisticated and fun all at once when paired with sharper pieces like black furniture, splashes of marble, and metallic and graphic wall art.” • A buttercream yellow room or wall. • Pale green, which is a refreshing spring/summer hue that also works as a background neutral when paired with darker accents for winter. • Bright white “boasts the summeriest vibe of all. That being said, it also works for every other season.”

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easy summer decor change-ups

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Do you know the etiquette of place settings?

hough any semblance of formality may only be observed today on such binge-worthy shows as “Downton Abbey” or “The Crown,” The Emily Post Institute exists to maintain basic etiquette. There is a right way, for example, to set a table. And, while many deem such practices antiquated, knowing where utensils should be placed — and why — is handy information. Consider first the very basic “rules,” according to emilypost.com: “Utensils are placed in the order of use; that is, from the outside in. A second rule, with only a few exceptions, is: Forks go to the left of the plate, and knives and spoons go to the right. And finally, only set the table with utensils you will use. No soup; no soup spoon.”

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Real Simple this spring provided instructions for three scenarios:

• Everyday meals: A placemat, cutlery (fork, knife and spoon), a dinner plate, a water glass and a napkin. Using the plate as a clock-like marker, the water glass should be placed about 1 o’clock and the napkin on the left, between 7 and 11, with the fork placed on the napkin. • Informal get-together: Add a salad plate to the middle of the dinner plate and a bowl on the salad plate, if needed. A wine glass goes to the right of the water glass. • Formal dinner party: Add a charger under the main dinner plate and make sure there is a small bread plate, topped with a butter knife, placed at the top left corner of the main dinner plate. Make available glasses for both red and white wines. Add a salad fork to the napkin and a dessert spoon horizontally at the top of the plate. Miss Manners in 2011 wrote about avoiding “provocative knife placement.” Blades should face the plate so the user doesn’t have to turn it around.

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Painting

project prep tips

ainting is a popular, practicable home improvement project — and especially so in warmer months. Popular Mechanics in December shared some pro “secrets,” such as:

1. Sand the walls from the baseboard to the ceiling with a fine-grit sanding paper on a sanding pole. 2. For ease and coverage, do not skimp on paint and brushes. 3. Either move furniture out of a room or move it to the center of the room and cover and wrap it with plastic sheets. Tape at the bottom to keep sanding dust from accumulating on furniture. 4. Prime the walls before painting. “Tinted primer does a better job of covering the existing paint color than plain primer, so your finish coat will be more vibrant and may require fewer coats. This is especially true with colors like red or orange, which could require three or more coats without a primer.“ 5. Use painter’s tape for trim. Apply it and then run a putty knife over the top of the tape to press down for a good seal. 6. Use a canvas drop cloth instead of a sheet or old plastic shower curtain. 7. Wash roller covers with a small amount of liquid soap before using to remove fuzz. Run hands along the cover and squeeze out water. Covers can be used wet. 8. Take off switch plates instead of trying to paint around them. 9. Light well the area needing painting so that coverage and details are clearly visible. 10. Use the technique of loading the bottom 1 ½ inches of brush with paint, tap each side against the inside of the paint container to knock off the heavy drips, and then begin painting. Painting involves much prep work, and diynetwork.net reminds not to overlook attentiveness to walls by dusting and cleaning them with a towel or vacuum cleaner. And some walls — such as in bathrooms and kitchens — should be washed before painting with a solution of approximately 3 teaspoons of laundry detergent to 1 gallon of water.

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Home

hile Earth Day y — Apr April p il 22 — reminds to reuse,, reduce and recycle, the overwhelming message of the initiative is that Earth-protection practices must become habitual. Earthday.org offers these 15 go-green tips:

1. Use environmentally friendly, non-toxic cleaning products. (Make one mixing vinegar and water 1:1.) 2. Replace inefficient incandescent light bulbs with efficient CFLs or LEDs. This will reduce a carbon footprint significantly. 3. Reduce or stop altogether using disposable plastics, especially single-use plastics such as bottles, bags and straws. Instead, reuse. 4. Recycle paper, plastic and glass. As a result, garbage can be decreased at least 10 percent and a carbon footprint by 1,200 pounds a year. 5. Use cloth towels - and napkins - instead of paper ones. 6. Purchase 100 percent post-consumer recycled paper for a printer. 7. Set an office printer to print two-sided. 8. Take a reusable mug to a coffee shop. 9. Pack lunch in a reusable bag. 10. Grow an organic garden or join a farm-share group. 11. Compost kitchen scraps for use in a garden; composted waste

becomes fertilizer. 12. Take short showers and use a water-saving shower head. 13. Wash clothes only when necessary; always use cold water and line dry when possible. 14. Turn off lights when leaving a room. 15. Lower the temperature on the water heater. Last December, Green Child Magazine provided these additional tips: 16. Clean, dry and reuse aluminum foil - if it has stored no meat or oily foods (do the same with plastic freezer bags). 17. Cut off the bottoms of plastic water bottles (recycle the tops) and plant seedlings in them. Not only do green-at-home practices help save the planet, but some of them benefit the economy. An Environmental Protection Agency 2016 study found that in a single year, recycling and reuse activities accounted for: • 757,000 jobs • $36.6 billion in wages • $6.7 billion in tax revenues Epa.gov asserts: “This equates to 1.57 jobs, $76,000 in wages and $14,101 in tax revenues for every 1,000 tons of materials recycled.”

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