| PUBLISHER’S NOTE
Welcome to your “Premier issue” of HeAltH uNDer GoVerNmeNt emPloymeNt (H.u.G.e.) mAGAZiNe! HEALTH UNDER GOVERNMENT EMPLOYMENT is a publication that is both a digital and hard copy dedicated to you, our hard-working federal employees! Our focus is on your health and wellness. Keeping you healthy helps our nation run efficiently. Each issue will bring you great information on nutrition, exercise, being heart-healthy, and articles related to mind, body, and spirit. Now, allow me the opportunity to introduce myself. My name is Steve Levine and I have over 37 years of publishing experience and expertise in providing my readers the information that they absolutely need to know, just when they need to know it. From apartment guides, real estate magazines, wedding guides, and business-related magazines, I have specialized in high quality publications that connect my readers with the products, services, and information that they need. I am always interested in your feedback as to how my staff and I can serve you better. Please make note of my email address and phone number and keep It on hand. My email address is Steve.Levine@HugeMag.net and my direct line is 832-419-2814. Also, please like our Facebook page (Health Under Government Employment) and visit our website, www.HugeMag.net to receive a complimentary digital subscription and a couple of really great gifts for becoming one of our subscribers. In this issue, we profile Mr. Kennith Beasley of the APWU. For Kennith Beasley, the success he has achieved as an APWU leader was because of his belief that labor is about women and men working together in solidarity for mutual gains. The very first time Kennith ran for the full-time position of Vice President of the fourth largest local in the APWU, he was elected and won by one vote. Following nine years of service, he decided to run for the position of President but this time he won by a landslide! Kennith currently (2016) holds the position of Southern Region Coordinator. In this position, he oversees 11 states (AL, AR, FL, GA, LA, OK, MS, NC, SC, TN, TX) in the Southern Region. We are sure that you will enjoy his story. It’s time to let you get started enjoying this “Premier Issue” of HEALTH UNDER GOVERNMENT EMPLOYMENT (H.U.G.E.) MAGAZINE! Don’t forget to go online to receive a complimentary digital subscription as well as a free gift! Happy Holidays from all of us at SANAA Publishing & H.U.G.E. Magazine!
Phone: 832-419-2814 Steve.Levine@HUGEMag.net Or Write: HUGE MAGAZINE P.O. Box 31186 Houston, TX 77231 See us on the web at www.HUGEMag.net
executive Publisher Steve Levine Associate Publisher/ editor/creative Director Barbara Davis-Levine Graphic Design Malka Levy Lavinia Menchaca Photographers Gwen Juarez
contributing Writers Judy Bluestein Levin Nick Darlington Mark Gardner Kirby Lammers Dr. Diana Levine Gena Livings Debbie Roman Grant Sadler Nancy Sims Tyler Turner
HEALTH UNDER GOVERNMENT EMPLOYMENT (H.U.G.E.) MAGAZINE IS PUBLISHED QUARTERLY BY SANAA PUBLISHING, LLC. THE MAILING ADDRESS IS P.O. BOX 31186, HOUSTON, TX 77231. THE WEB ADDRESS IS WWW.HUGEMAG.NET. THE DIRECT LINE FOR EXECUTIVE PUBLISHER, STEVE LEVINE IS 832-419-2814 AND HIS EMAIL ADDRESS IS STEVE.LEVINE@HUGEMAG.NET. ADVERTISING RATES ARE ON REQUEST. BULK THIRD CLASS MAIL PAID IN HOUSTON, TX. POSTMASTER: PLEASE SEND NOTICES ON FORM 3579 TO P.O. BOX 31186, HOUSTON, TX 77231. ALTHOUGH EVERY PRECAUTION IS TAKEN TO ENSURE THE ACCURACY OF PUBLISHED MATERIALS, HEALTH UNDER GOVERNMENT EMPLOYMENT (H.U.G.E.) MAGAZINE CANNOT BE HELD RESPONSIBLE FOR OPINIONS EXPESSED OR FACTS SUPPLIED BY ITS AUTHORS. COPYRIGHT 2016, SANAA PUBLISHING, LLC. ALL RIGHTS RESERVED. REPRODUCTION IN WHOLE OR IN PART WITHOUT WRITTEN PERMISSION IS PROHIBITED.
INSIDE 10 06
Knowing How to Handle Conflicts Creates a Lasting Relationship
Presidential Winds are Blowing – You will have a new Boss
An Overview of the Common Heart Diseases
Fitbit Tips, Tricks and Adjustments: Getting More from Your Tracker
How to Age Healthily and Happily
Too Busy- Cutting Your Daily Schedule Down to Size
Kennith Beasley – APWU Southern Region Coordinator
Get Spiritually Fit
Living a Healthy Lifestyle
3 Ways to Relax Your Mind after a Hard Day at Work
Monitoring The General Health Of Government Employees
Financial Planning for Government Employees
Overcoming Exercise Barriers and Excuses
Get a Charge Out of Choosing an Electronic Toothbrush
Get Yourself Motivated and Jump Into the Best Shape of Your Life!
Kennith Beasley –
APWU Southern Region Coordinator Always Doing for Others before Doing for Himself By Nick Darlington
ighting against human injustice is part of who Kennith Beasley is. From a young age, Kennith’s mother and grandfather instilled in him the importance of standing up for what is right. A product of the rural South in Crawfordville, Georgia, Kennith experienced the social injustices and the Civil Rights Movement of the 1960s in full force. Throughout the ‘60s and ‘70s he met, interacted with, and supported many prominent civil rights leaders and organizers. Many years later while working as a postal worker in the 1980s, Beasley realized he wasn’t going to grow in his position. The way he was required to treat employees was at odds with who he was. He also wanted to find more meaning in his life. With that in mind, he decided to run for Associate Office in Atlanta in 1986. A succession of posts followed, from Clerk Craft Director representing the Atlanta North Metro to Vice President of the fourth largest local in 1995, to President of the Atlanta Met-
ro Area Local from 2005 through 2013. Currently holding the position of Southern Region Coordinator (SRC) for the American Postal Workers Union (APWU), Kennith oversees 11 states and 5 regions. This position allows him to serve people on a large scale and live his life motto of, “Do for others before you do for yourself”. Growing up in Crawfordville, Kennith’s mother and grandfather taught him to treat others with dignity and respect. As a teenager, he experienced racial discrimination and segregation first-hand. From 1961 onwards, Beasley remembers marching into town singing freedom songs and chanting all whilst the Ku Klux Klan surrounded him and other activists, intimidating them, and burning crosses. He also recalls how the civil rights activists and freedom riders used to regularly ride into town on interstate buses to challenge the constitutional court’s ruling of public bus segregation. Martin
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An Interview with NewsFix TV Station while picketing in front of Staples when the U.S. Postal Service broke the Union’s Collective Bargaining Agreement and outsourced postal work to Staples.
Luther King Jr. visited Crawfordville during those years, staying down the road from Kennith. The F.B.I. advised King not to go into town because of fears that the Ku Klux Klan would be hiding on the rooftops with rifles in hand. This was a perilous period and many people fighting for civil rights were killed. “Those were trying times. I used to be scared to go out at night. I couldn’t go out because they would be riding the roads you know”, Beasley says about the Ku Klux Klan. But times were changing. The Civil Rights Act of 1964 was passed which outlawed discrimination based on race, sex, gender, and national origin. The following year marked the passing of the Voting Rights Act that aimed to overcome legal barriers at the state and local levels that prevented African Americans from exercising their right to vote under the 15th Amendment to the Constitution of the United States. So, whilst they were scary and uncertain times, there was an upside. Beasley mentions, “It was the most rewarding time to be able to do something about it.” It was his background experiences and a strong sense of right and wrong that instilled in him this powerful desire to serve people. With this vision as his driving force, Beasley spent the majority of the ‘60s and ‘70s interacting, meeting with, and supporting many civic rights leaders and movements.This sense of service continued into the ‘80s. In 1981, Beasley started working in the private sector, becoming a steward and trustee of the Firemen and Oilers Union. Shortly thereafter,
he was elected as Chief Steward and represented over 300 workers. Two years later, in 1983, he became a postal worker and APWU member. The APWU is a democratic organization relying on funding through members paying dues that are currently automatically deducted from their paychecks. Members elect all officers and the Union represents more than 200,000 United States Postal Service (USPS) employees, retirees, and 2,000 private-sector mail workers. The Union fights for the dignity and respect of employees, as well as benefits, safe working conditions, and decent pay. Beasley occupied this post until 1986 before making the decision to run for Associate Office in Atlanta. When asked about this decision, Kennith said the following: “I was working on the floor and I just could not fathom being a manager or a supervisor. It wasn’t my type of thing because during that particular time in 1986, you had to crack a whip on employees and that just wasn’t me. I was sitting up there working the mills and I wasn’t using my mind at all. I was doing the same thing, over and over, every day. I told myself that I wanted to do something to make me think.” After being elected Associate Office Craft Director, a position he held for six years. Beasley was then appointed Clerk Craft Director, representing the North Metro Postal Facility where he oversaw 720 employees. For Beasley, the success he achieved as a union member was because of his belief that labor is about women and men working together in solidarity for mutual gains. Kennith later applied for the full-time position of Vice President of the
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An Interview with NewsFix TV Station while picketing in front of Staples when the U.S. Postal Service broke the Union’s Collective Bargaining Agreement and outsourced postal work to Staples.
fourth largest local in the APWU. Kennith was elected and won by one vote! Following nine years of service, he decided to run for President. This time, he won by a substantial margin and occupied this position from 2005 through 2013. As part of his presidency, Kennith was actively involved in community-wide meetings. For him, building success revolves around the community. Kennith currently (2016) holds the position of SRC. In this position, he oversees 11 states (AL, AR, FL, GA, LA, OK, MS, NC, SC, TN, TX) in the Southern Region. The SRC sets the course for how the unions are run. “I do things on behalf of the Southern regions but also for the Union as a whole”, Beasley divulges. The unions work together in solidarity for the good of all members. Work involves, among other things, attending state or regional conventions, conferences, and seminars. Under Beasley’s leadership, labor management meetings have been instituted to settle labor disputes. “When things get out of hand, I have to innovate, troubleshoot, and fix it. It depends on what the problems are”, Beasley states. “Sometimes the problems can be resolved over the phone and sometimes they can’t. You have to go in and talk to the employees. You have to go in and talk to management. And then you also have to initiate regional grievances that cover the whole area to accommodate everyone.” Kennith is also part of the negotiating team on a national level. For Kennith, this is rewarding as he’s able to help people on a larger scale than ever before. He really enjoys this and plans to do it for another three years.
This enjoyment is not without its challenges. The Union is now experiencing some turbulent times. Currently, members pay via having their dues automatically deducted from their paychecks. The Union State is pushing to do away with this which can be a big blow financially as members will be far less willing to contribute financially. Beasley and the right wing are actively opposing this. “The current situation highlights the importance of voting to ensure leaders are chosen that have the best interests of union members at heart. Not only that, but voting affords one the power to make an active change, something that the Civil Rights Movement fought for in the 1960s,” remarks Beasley. “It’s important then for voters to educate themselves on the politicians and vote. You can’t complain if you didn’t do anything about it [vote]. Make sure you vote in all the elections because it has a reciprocal impact on your life.” Regardless of the outcome of the upcoming elections, Beasley has achieved a lot in his life. He will continue to fight for what’s right. He will continue serving people, fighting against human injustice, and living by his motto, “Do for others before your do for yourself.” This is a legacy he wants to pass on to his children and grandchildren because according to Kennith, “One of the greatest things in the world you can do is have somebody say that you have served your fellow man. I have been fortunate and blessed to be able to serve. It’s not about money. It’s about serving people and doing something. I don’t mean to sound like a goody two shoes but I just enjoy serving. I enjoy doing something for somebody and trying to help people who have been inhumanely treated. I just can’t stand it. I can’t stand by, just watch, and not do anything.”
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Living a Healthy
Lifestyle What does living a healthy lifestyle mean? It’s living your best life with abundant health each and every day. By Kirby Lammers
our health affects everything you do, so why is it we seem to put our health on the back burner and not put it as a top priority? We all know proper nutrition is important, so why do we not eat nutritious foods and drink nutritious liquids? I feel we are making unconscious decisions about what we eat and drink due to our fast paced lifestyle. So I guess we don’t have time to think about it could be the problem. In this fast pace world we seem to do what is the easiest and the fastest.
and set up doctor appointments for every 90 days.
As I was leading a company from the years of 1996 to 2005, I led everyone but myself. Sometimes I would even forget to eat, so my employees would just bring me food. The food was always what we call “fast food”. I started to notice my waist size getting larger, my clothes fitting tighter, and feeling lethargic. I finally went to the doctor to learn I was not living a healthy lifestyle and in fact I had contracted Type 2 Diabetes, High Blood Pressure, High Triglycerides, High Cholesterol, and high everything. I felt miserable and the doctor told me I was a walking heart attack waiting to happen. This information was bad news and knew I needed to take my life back. I was put on seven medications
If I can do it, anyone can do it. What do you do? First, fire all of the fast food and restaurants from your life. All the high fructose corn syrup, sugar, saturated fats, MSG, bad carbohydrates, preservatives, Tran’s fat, salt, and many other ingredients served in the fast food restaurants are killing you and your family. Take complete control of what you eat and drink and learn to cook and put together you own meals.
I decided to make an important decision and change my life. I got busy and studied what to eat, drink, and the proper exercises I need to be doing. Within one year I quantified I could stop taking all seven of the medications; I lost 55 pounds, totally reversed my Type 2 Diabetes, and felt like a teenager again. You see, you have to start with the mind first to take the next step to action and sustain your healthy lifestyle protocol.
Here is the plan of action to live a healthy lifestyle and reverse any of the issues you may have. Discard the 8 deadly S’s: (Sugar, Starch, Salt, Saturated Fat, Stress, Smoking, Sedentary Lifestyle, and Sleep Apnea). Take away the old bad habits and insert
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great quality habits. Habits are good because we don’t have to think about them. Heart disease is the number one killer in America and is due to mostly the bad habits of what we eat and drink. Eat before you are hungry and drink before you are thirsty. When you wait too long, you over eat or over drink. I recommend eating 5 to 6 times per day and drinking the amount of ounces of water per day equal to half your body weight. You eat less amounts of food per meal if you are already about half full throughout the day and your body is well watered. You will feel more energized along with better focus and cognitive skills. Eating and drinking too much at one time can leave you feeling bloated, sluggish and absentminded. Throw out all the sugary cereals, drinks and also discard the flour. Eat plenty of leafy green vegetables and four to five servings of organic fruit per day. Limit your beef to less than five times per month; eat wild caught fish and salmon at least one or two times per week. The bottom line is to eat and drink clean. Exercise 30 to 45 minutes every day even if it is just a brisk walk. Show up for life each day being the best you can possibly be and enjoy a healthy lifestyle. Kirby Lammers is the Owner of Mind, Body and Business www.mindbodyandbusiness.com
Monitoring The General
Health Of Government Employees General health reflects the condition of each of the body parts and systems. The overall sense of wellbeing will be diminished and systems malfunction from external and internal stresses. Be alert to changes in each of the systems of the body. Dr. Diana Levine, OMD, ND
Government employees work in a variety of environment around the world. Removal from their normal environment can be stressful upon the body systems. Due to the climate changes, it is important to protect the body with suitable clothing and proper nutrition. It is advisable to protect the skin from accelerated aging due to exposure to sunlight. It is suggested that to preserve the quality of life one should physically move around, standing, stretching, and flexing the joints every fifteen minutes. Studies have shown that socioeconomic differences have a perverse effect on health. All government employees, regardless of rank and pay grade, are susceptible to psychological stresses in the work environment. Their jobs are affected by the events of the day, both externally and internally, which may be exciting or tedious. They may have repeated absences associated with sickness, financial anx-
ieties, or mental illness. Negative stress damages health even with increased responsibilities. A certain amount of stress is necessary to stimulate and motivate in work, recreational, and social activities. Interactions with colleagues and family help to determine mental, physical, and healthy eating habits. Minimize the risk of illness by promoting a healthy way of life. Ways to improve the diet daily: 1. Eat a wide variety of foods. 2. Eat fresh natural foods, fruits, nuts, and vegetables. 3. Avoid excessive consumption of fats. 4. Eat adequate amounts of carbohydrates, whole grains, unrefined products, and dietary fiber. 5. Eat salt in moderation. 6. Minimize self-cured and processed foods. 7. Reduce calorie intake. 8. Avoid food from vending machines. 9. Drink plenty of water. 10. Pack healthy snacks and meals for work. In summary, it is recommended that by adopting a health promoting lifestyle, one can slow the natural process of physical deterioration. It is important to gain control of health by being alert to early warning signs of disease. Adequate nutrition, advanced medical care, regular exercise, and a balanced diet are the cornerstone of good health. Balance is the key. Dr. Diana Levine, OMD, ND firstname.lastname@example.org; www.dianalevine.biz; 469-213-8488
Financial Planning for Government Employees At some point in life, it is mandatory to start thinking about your retirement plans and begin financial planning.
T By Mark Gardner
his is especially true for government employees, who receive a retirement fund and have to come up with a plan regarding how they want to spend it. That being said, this isn’t as easy as it sounds and most people don’t know where to begin. Start with You: You first need to look at yourself critically and determine whether or not you’re emotionally and financially ready to retire. You might begin to panic, but fear not, everyone does. It’s not easy to accept change. Starting early is always the best way to ensure that you don’t panic when the time comes. Discuss your financial plans thoroughly with your family members, as that will help put a lot of things in perspective. Personalize Your Plan: A safe, sweet spot to start off with is evaluating all the investments that you have made, which includes mutual fund accounts, savings and banking accounts, brokerage, assets, and TSP. Once your plan has been personalized, you would be able to see exactly how much you can afford to spend both pre and post your retirement, which will make things a lot easier to navigate through for both you and your family.
financial planning. Using a retirement cost analysis sheet on MS Excel would simplify things further. There’s Nothing with Asking for Help: If you or your spouse aren’t very knowledgeable about financial matters, you could always opt to hire a financial adviser. However, many aren’t comfortable with that, since hiring an adviser would mean giving them personal information some rather not disclose. That said, you should always think carefully about what would suit you best as a person, since everyone’s financial conditions are different. If you do think a financial adviser would be able to sort through your mess, then maybe you should hire one! Mark S. Gardner is Managing Director for Conserv Products, LLC. Mark S Gardner has spent over 4 decades helping families with tax advantage strategies. Whether it is Money Management, Annuities, Life Insurance or Social Security claiming strategies he tailors it to your needs and risk tolerance. At Conserv Products LLC our focus is protecting your family in case of a hardship. Call at 214-762-2327 or email him at email@example.com
Get Your Accounting in Order: Once you have mentally prepared yourself, it is now time to look at all your pay statements, receipts, loans, bank account information and try and see just how much you would have left over once you have paid all your bills after your retirement. Of course, that would just be an approximate amount, but that still goes a long way in terms of
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Barriers and Excuses f you are like most people, you have told yourself dozens of times that tomorrow you are going to start exercising! Yet, tomorrow has come and gone and you still haven’t moved. So what’s holding you back? What excuse seems fitting today?
By Gena Livings
ow is the time to face your excuses head-on so that you can overcome them and choose to live a healthier, happier lifestyle. These are the top five excuses for skipping exercise along with ways to combat them.
very least, you can start by getting active while sitting. There are many beneficial exercises you can do while sitting in your favorite chair at home or at work. Try doing a few leg lifts by extending one leg out in front of you as high as you can. Hold for two seconds and then return your leg to the ground. Repeat with each leg 5 times.
excuse #1: i don’t have time!
excuse #3: i’m too tired and exercise is too hard!
Exercise doesn’t have to be an extreme sport, you just have to find some fun ways to move your body and get your heart pumping. A good example for a short five-minute workout is to perform a few jumping jacks. It’s easy, beneficial, keeps your heart pumping and it doesn’t take too long. You can also keep some light weights handy in a very visible location at your office or at home where you will be reminded to pick them up and do some arm curls or shoulder presses a few times a day.
excuse #2: i’m too fat and too out of shape! Unless your physician has forbidden exercise, then it’s very unlikely that this has any validity. If you are extremely overweight or out of shape, then you simply need to start with baby steps. Walking is always a great place to start. You may have to start with just five minutes and that’s okay. If walking is not an option, then you could try some low impact pool exercises. At the
When you are really feeling tired and can’t imagine doing any form of exercise, start by doing something that is ridiculously easy that can be done at work or at home. Stand up and move your arms in circles. Do some head and neck stretches by sitting in a chair with your back supported. Tilt your head to the right and to the left six times. Bend your head forward and raise it up six times. Walk around your office or your neighborhood where you live. As your circulation increases you will be amazed at how this small movement boosts your energy levels. Once that feeling of progress kicks in you can do something a little more challenging. Don’t feel like you have to go to the extreme every time you exercise.
excuse #4: i don’t have any exercise equipment! Nice try but exercise doesn’t require special equipment to get your heart pumping. Try a few sit-ups or push-ups and you will
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quickly realize how hard your body has to work when just using your own body weight.
excuse #5: exercise is boring! Part of the successful habit of moving your body, involves you rejecting the mainstream crowd and getting comfortable just doing what’s healthy, fun and comfortable for you. Don’t be swayed by other people’s opinions. Find an exercise that you enjoy and do that with abundant joy! If you hate aerobic dance, don’t join an aerobics class. If you hate the gym, don’t spend your time there. Instead, experiment with exercises you’ve never tried before. Variety really is the spice of life, so find something fun and something that you enjoy and you will be much more apt to keep it up. Keep reminding yourself of all the many benefits that exercise provides; a more fit and toned appearance, better circulation, increased energy, reduced stress, better mental clarity, and the secretion of mood enhancing endorphins - happy feel-good hormones. You can make excuses or you can make progress, you decide. Gena Livings Wellness Writer & Spiritual Practitioner of Healthy Living (530) 906-1990 Direct Gena@GenaLivings.com www.GenaLivings.com
A H.U.G.E. Magazine | June 2016
Get a Charge Out of Choosing an
Electronic Toothbrush We have all heard about the direct correlation between good oral health and good physical health.
By Grant Sadler
t is a frightening thought that you could someday have a heart attack because you didn’t brush your teeth on a regular basis! Even the way you brush can be a very important factor. This is why electronic tooth brushes continue to become more popular as time goes on. These brushes aren’t the big, clunky, spinning, monsters you remember as a child. Today’s electronic tooth brushes are sleek sophisticated pieces of equipment that have the latest in engineering technology behind their rising success. But are they really better than your old reliable manual toothbrush? Yes, say dentists, who overwhelmingly recommend them as the best means of keeping your teeth clean and free from the damaging effects of plaque.
So what does a good electronic toothbrush have that my regular tooth brush doesn’t have? After all, haven’t we been using the regular manual brush all of our lives? Great Question! Here are some great answers: 1. Electronic toothbrushes clean your mouth more thoroughly. By getting into hard to reach places, the electronic toothbrush can gently clean in areas often missed by your manual brush. Also, some units have a built in timer that keeps track of when your two minutes of brushing are up. Remember when you were a kid and learned the “two minute brushing rule?”
2. The sophisticated new electronic brushes keep you from doing damage to your teeth and gums. Most of the newer models of electronic tooth brushes actually have a sensor that will let you know when you are brushing too hard. Your manual brush only stops cleaning when you stop brushing…. which can sometimes be too long, and too rough! 3. Newer more sophisticated electronic brushes are engineered to actually clean below the gum line. This will keep you from having the “scraping treatment” when you go to the dental office to get your teeth cleaned. 4. We are all working to be more environmentally friendly. With the electronic tooth brushes, all you throw away is the very top of the brush called the “brush head”. Most “brush heads” are built to last longer than manual brushes. This results in less waste. 5. Who doesn’t like more fun with less work? Well, it is certainly more fun to use an electronic toothbrush because it does all the work for you! This is important if you have a physical issue such as arthritis. The electronic brush is easier to maneuver and requires less physical movement. So which brands should you consider? I suggest going on line and reading the advantages of each type of electronic tooth brush. Often, one company will manufac-
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ture many types of electronic tooth brushes. Choose a brush that matches your budget and has the features that are important to you. The Philips Corporation features the SONICARE brand, which has many different electronic brushes to choose from. The Proctor and Gamble company features the familiar ORAL B brand. The ORAL B brand is very easy to find in most popular retail stores including Walmart, Walgreens, CVS, and Target. The DentistRx Company offers an electronic toothbrush called the INTELISONIC toothbrush that is advertised to clean not only your teeth, but below the gum line as well. This is especially important to maintain a healthy mouth. As you can see, there are many advantages to making the switch to an electronic toothbrush. The most important advantage is the direct relation between your oral health and maintaining an overall healthy body. Although an electric toothbrush costs more than a manual toothbrush, it is really a wise investment for your overall long term oral health and well being. Remember: The electronic toothbrush you buy today, might help save you a trip to the hospital tomorrow!
Grant Sadler is the President of GMS Dental Centers of Excellence. Email him at firstname.lastname@example.org
Get Yourself Motivated and Jump Into the Best Shape of Your Life! Often the hardest part of starting a fitness program is just that, starting! Fitness doesn’t have to be a chore or boring, it can actually be quite fun and rewarding. By: Debbie Roman & Tyler Turner, Founders Tyde Mind & Body
f you try to change everything about your lifestyle and fitness routine all at once you will probably feel overwhelmed. The best approach to take is to make small changes, and build upon these small changes day after day. Building healthy habits that will last a lifetime. 1. Start with reasonable goals. Don’t set out to start a rigorous regimen right from the beginning. Instead, start exercising at a reasonable pace and increase as soon as you stop feeling challenged. Try walking 30 minutes every day for two weeks and see how you feel. 2. Step up the cardio game. On week three challenge yourself with interval training by walking / jogging for 30 minutes every day. Example: light jog 20 sec the rest of the minute walk. Continue that pattern until you complete 30 minutes. 3. Drink water! Drinking water is absolutely the best thing you can do for your body. 4. Don’t forget to stretch! Stretching reduces stiffness of muscles and tendons and thereby improves flexibility.
5. Prepare for success! Often times doing a complete pantry sweep and getting rid of all the processed junk food is necessary to keep from derailing you on your nutrition. Believe it or not there are foods out there that are healthy and taste great! All it takes is a little preparation and dedication to make the next step of the process that much easier!
er and motivation begin to falter. It is one of the most important steps in the process to help your mental game throughout this journey to a healthier, leaner, stronger you! Having a workout partner, personal trainer, or health coach is going to help keep you on track with your goals and will give you a better perspective on where you are headed with your fitness!
6. Eat good feel good! There are foods out that that actually act as a source of fuel for our body and help us perform better throughout, not only our exercise program, but the whole day! Think of it this way if you had a high performance sports car and you put regular unleaded fuel in it, it’s not going to perform as well as if you put premium grade fuel in it. The same principal applies for our bodies! So next time you see that snickers try an apple, orange, or banana instead for a better source of fuel! Eat better food you deserve it!
Remember, these steps are here to help you as you start on the path to a healthier, happier and more fit you. You should feel proud of yourself for making the decision to change your life. You’re going to be amazed at where this journey leads you! Don’t forget to celebrate the small victories of a day’s work. It always helps to keep you in check with yourself and what you’re truly trying to accomplish. Building the good habits are what is going to sustain long-term success!
7. Consistency and accountability. Alright since we are all human and we do fall short of our expectations at times it is so important to have someone that is going to hold you accountable and consistent with your workout routine when your will pow-
Founders Debbie Roman and Tyler Turner of Tyde Mind & Body delivers greatness. Using their own unique combination of personal training and coaching they empower clients to transform their lives and get results they never thought possible. Contact them at 281-6203703, www.tydemindandbody.com.
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Knowing How to Handle Conflicts Creates a
If someone told you that being in a relationship is easy, chances are they haven’t experienced one.
f someone told you that being in a relationship is easy, chances are they haven’t experienced one. Fairytales paint a perfect picture of what everyone would like; love at first sight, happily ever after; and in a perfect world that is a possibility, but in the real world a good relationship takes team work.
A lot of time and effort is put into making a loving relationship long-lasting, much like anything that is worth something to us. Just like our daily lives, there are good and bad days in relationships as well. Which is why when the going gets tough, it can become very easy to give up and jump ship. However, if you are committed to a successful relationship and really love and value your partner, then you will keep on fighting for it. One aspect that a majority of the couples deal with is navigating through conflict. Most of the time this is due to a lack of communication and failure to express what is going wrong in the situation. However, it doesn’t always need to be like that. If you find yourself in this situation with your partner, there are certain ways you can go
about handling the situation. Not only that, but it might even help you to strengthen your relationship in the long term.
resist the temptation to yell When dealing with matters of the heart, it can seem very easy to just let out all your anger on your partner rather than communicate in a calm, cool manner. While it might help you feel lighter, this will only last for a matter of minutes. As soon as you catch your breath, you will realize you may have said some things you’re not too proud of and more importantly, didn’t really mean. The worst part is that the damage may be done and you might not be able to reverse what you’ve said. Therefore, rather than speaking out of anger, it would be better to resist the urge to yell and rather, leave the situation to gather your thoughts and calm down. Even though it might seem like the most difficult thing in that moment, it will definitely be worth it. Once you’ve done so, you may later approach your partner when things are more calm.
listen to each other Listening with the intention to respond is the most common mistake people make when arguing. Rather than hearing each
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other out in a mature manner, most people listen to what the other person says, ready with a come-back. You have to think about each other because that’s what’s important. The whole point of sitting down for a discussion is that you try and listen to what the other person has to say. In this way, you will be able to understand both sides of the story. In addition, it might also become easier to agree to a middle ground.
express your Feelings Another common issue is that people aren’t always truthful with how they feel. A lot of the time it may seem easier or better to keep how you feel bottled up, it might even be hard for one person to be more expressive than the other. This is a mistake because sometimes when you let those feelings fester inside of you, the adverse effect has a negative impact. You explode rather than calmly explaining the way you feel and why. You must be honest with your partner and express how you feel about the relationship and what is going on between the two of you. It is also good to keep in mind that being honest does not mean being blunt and hurtful. Going overboard and hurt your partner’s feelings in the process could be counterproductive.
Presidential Winds are Blowing –
You will have a new Boss As a federal employee, you know that politics will have a significant impact on your job and the direction of government.
ven in non-presidential election years, you face the uncertainty of a volatile Congress swinging one way or another.
Since most of you are Civil Service Employees, technically your job should be safe. Yet you still find yourself stressed and concerned about a new leader and the direction she or he may take their leadership. As well, you are mostly prohibited by law from directly advocating for the candidates. If you are a Union member, your organization will likely be involved in supporting a candidate but you must temper your engagement.
By Nancy Sims
Here are some tips to guide you along the way: 1. Limit exposure. The all news television stations and radio stations will be full of presidential politics and politics in general. Every word of each candidate will be scrutinized and dissected every single day. The Sunday talk shows will speak of little else. Limit your exposure. If there is a major news event – such as weather or tragedy, the news will temporarily shift and you can learn all about it then.
All of these issues may create a stressful situation for you. Will sweeping new budgets pass where Congress and the President decide to abolish your agency? Will they demand that you work longer hours and increase your paperwork ten-fold when all you want is to serve patients? Will your organization become a political football on the campaign trail?
2. Social Media Engagement. Place some rules on your social media pages that are public. Indicate that you are a federal employee and there should be no political commentary on your page and to please respect you. This will not stop the rants and opinions that will endlessly stream through your friends. If you find you are being bothered by comments your Cousin Joe is making, temporarily block them until after the election. Make a list of the people you block so that you can go unblock them after November. Wish them a Happy New Year in 2017.
Questions such as these will be a part of your life for the next six months as well as scrutiny, nosy neighbors and much more community interaction. How can you possibly manage to endure it all and keep your thoughts to yourself?
3. Participate in normal stress relief activity. The election will be all around you. If you like sports, stay on ESPN. Personally, I can’t wait for football season and it will provide somewhat of a distraction from the election. If this isn’t your thing, go fishing, read a book, play
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with the kids or grandkids. Go outside for walks, work in the garden and keep yourself away from the media as much as possible. 4. Deep breathing. If you find yourself in a social situation where the talk is 100% political, take a few deep breaths and consider changing the subject or finding others at the gathering to speak with about your favorite things. Deep breathing always helps. Small talk is tough. You can always say, “how about those Broncos?” (chosen as they were last Super Bowl victors) 5. Prepare yourself for change. No matter how the election turns out, your ultimate boss, the President, will be a new person. The pattern of governing will change. Strengthen your self-confidence and your job performance. You have adapted to many new leaders over the years and you will adapt again. Just do the best job you can and you will continue to succeed. Nancy Sims is Senior Vice President of Public Affairs at Pierpont Communications. Nancy follows politics closely and comments regularly on potential effects on business in changing political climates. She is also a seasoned Public Relations professional and manages a variety of accounts. Nancy may be reached at email@example.com, by visiting the webpage – www.piercom.com or by phone at 713.627.2223.
An Overview of the Common
Heart Diseases If you are suffering from chest pains, palpitations, and symptoms of high blood pressure, then your body might just be indicating that your heart is not doing so well.
ypertensive, cardiovascular, inflammatory, ischemic, and rheumatic heart diseases are some of the most common kinds of heart diseases. The scientific terms may seem like unfamiliar technical jargon, but if researched carefully, the varying conditions of the heart may not only become more clear to you, but also more relevant to what you may be going through.
Hypertensive Heart Diseases Hypertensive heart diseases result from hypertension leading to the rupture of certain weak points or budge within the blood vessels which can be fatal, and is known as aneurism. On the other hand, there is atherosclerosis, which is described as the passage of blood becoming difficult because of the fatty deposits within the vessels, resulting in high pressure. Both are more or less interlinked.
ischemic Heart Diseases With ischemic heart diseases the blood flow to the heart becomes restricted due to atherosclerosis. When the heart does not get the required amount of food and oxygen, it cannot function properly. This results in pain and heart attack and may also result in fatal consequences.
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cardiovascular Heart Diseases Cardiovascular heart diseases are also caused by atherosclerosis, narrowing the blood vessels to such an extent that sufficient blood may not flow to the brain, usually causing strokes. This is not just limited to the brain; but other parts of the body may also be endangered as well, often leading to transient ischemic attack.
inflammatory and rheumatic Heart Diseases Inflammatory and rheumatic heart diseases cannot always be attributed to bad habits and a stressful lifestyle. In cases of inflammatory heart diseases, the heart muscles or the inner or outer part of the sac covering the heart inflames. Conversely, in rheumatic heart diseases, the heart valves harden, preventing it from functioning properly. Patients who have suffered from single or multiple incidents of rheumatic fever are more prone to this condition. Although there may be certain genetic predispositions in certain cases that makes an individual more susceptible to heart diseases due to genetics, proper preventive measures such as diet and exercises may allow one to cheat their genes.
Fitbit Tips, Tricks and Adjustments: Getting More from
itbit has released loads of different models, and it seems that they have something to cater to everyone’s individual needs. If you are obsessed with fitness, then the Fitbit Surge or the Fitbit Charge HR is what you need. On the other hand, if you are a tech-maniac, you will surely like the smart-watch-kind, Fitbit Blaze. It has the static tracking abilities, showing you all the details from your sweat sessions. Even if you take working out casually, the Fitbit Flex will come to your aid. It doesn’t matter what your workout ideals are, Fitbit has something to offer to everyone. And to get the most out of your tracker, here are a few tips. •Set it up Fitbit is affected by the hand you put on your tracker. Additional movements of your dominant hand will have effects on your fitness charts. Therefore, for more accurate readings, it is suggested that you let your app know which hand you are putting it on.
When it comes to fitness trackers, Fitbit is the player that rules the markets worldwide violently. Use this feature to get up in the morning and to remind yourself that it’s time to drink water. But be careful, the vibrations and too many of those reminders will drain your battery of power. The Fitbit is designed to stay on all the time, which is rather power-draining. If you are barring your Fitbit from doing this, turn off the all-day sync function. This function allows the Fitbit to consult the apps all the time. The Fitbit keeps track of the slightest movements, therefore, all you need is to connect it in the evening and you will get your updates on your day’s work. • For Cyclists If you like to cycle more than running, then it is recommended that you download the Strava app. The Strava app will allow you to make courses or tracks that you can follow. Moreover, you can challenge other riders, set challenges on a monthly basis and can keep track of your statistics. Link it with your Fitbit, the Strava statistics can then merge with your Fitbit goals.
• Take your Fitbit to bed When you have hit the milky-way and have drifted away from all the hustle and bustle of the world, your Fitbit will stay awake and track your sleeping period. Make sure that you put it on ‘sensitive’ mode, that way it can detect and record even the smallest movements you make.
• Keep track of what you eat Fitbit is your trusted friend when it comes to staying healthy. Besides watching over you while you sleep, and tracking your steps, Fitbit also helps you to keep track of what you eat. Let’s face it, if you want to be healthy, then exercising isn’t the only thing that you need. You also need to closely monitor your calorie intake through food. If you download the app MyFitnessPal on your phone, then it will consult your Fitbit, and as a result, you would be able to see the calories you have burned and as well as the number of calories that you have consumed.
• Get alerted by your Fitbit The Fitbit comes with an alarm system that vibrates
• Adjustments due to pregnancy an nursing It could be that you weren’t pregnant the
• Measure your stride Fitbit has a way of calculating your stride or running stride length. If you happen to be doubtful about it, you can always measure it out yourself and feed it to your tracker.
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time you setup your Fitbit for the first time, but now you’re with child, then readjustments are required in your Fitbit. You should change your Fitbit status to motherhood, due to the fact that pregnant women or women who are nursing a child burn more calories and also need to consume more calories. • People who can see your Fitbit records One of the nicest things about Fitbit is that you can connect with your friends and get their support, or you can even compete against them. It’s very motivating to find out that you are only 200 steps away from your friends, and then heading out to workout with renewed excitement to beat your friend. It is bound to push you further, therefore, it is recommended that you connect with your friends’ Fitbit profiles. • Push yourself even higher If you are determined to be really fit and to stay fit, then take the stairs rather than the elevator, set Floors Climbed as your primary goal. The Fitbit Charge, Charge HR, Surge, One, and Blaze; all have a built-in altimeter. These Fitbits have the power to measure your altitude and then calculate the number of stairs that you have climbed. Climbing the stairs one of the best exercises that you can do to stay fit. It actually burns more calories than running on the horizontal ground. • Know the time without touching anything One thing that has nothing to do with your fitness is the way you can view the time on your Fitbit Surge, Charge and Charge HR. Suppose you are in the middle of an intense workout, and pressing the button on your wristband is just too inconvenient. All you need to do is turn your wrist towards you. This feature is called Quick View.
How to Age Healthily and Happily
People say that age is just a number. This is because age is something which is deeply connected to our brain.
f we can overcome that, we will be able to overcome anything in life. In addition, it is also the aim of many of us to age gracefully and happily. Despite encountering certain problems later on in life, there are some people try to take the necessary attempts to reduce it as much as they can early-on.
Therefore, if you are one of those people who are stepping into old age, it is quite normal that you might have certain concerns and reservations regarding what comes with aging. While there is absolutely no way in which you can stop the aging process, you can at least slow it down and maintain your youth by living a healthy lifestyle.
maintain a clean and Healthy Diet This is something which we have been hearing ever since we became teenagers. Even though we did not stress much over this at that time, as you reach your midlife, it is high time that you start doing it. This doesn’t mean you give up enjoying life and cutting all your favorite foods from your diet. All you would have to do is have them in moderation. Include foods from all food groups to have a more well-balanced diet. Also, to keep yourself motivated, allow yourself a cheat day.
incorporate regular exercise into your routine Just like maintaining a healthy and balanced diet is important, so is exercise. When you’ve entered old age, nobody expects you to run a marathon. In addition, it is also not something which your body will be able to handle. Therefore, the most important thing here is that you will have to keep your body moving. Just squeeze in 30 minutes of walking or a meditation session and that would be adequate. Switch up your routine from time to time. Participating in activities that generally cater to your interest also helps motivate you to stay on a healthy path. Not only will it help in keeping yourself interested, it will definitely help in burning a greater amount of calories. If you enjoy dancing, join a Zumba class. If you like testing your strength, partake in weight training.
schedule regular Appointments with your Doctor It is very important that you try to visit your doctor at least once a year. Even though you might think there is nothing seriously wrong with your health, it doesn’t hurt to be on the safe side. If something does happen to pop up, you will be glad you got it checked and will be able to take advanced precautions to prevent your condition from advancing.
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In the case of women, it is very important that they visit their gynecologists on a yearly basis. As women progress towards older age, their body changes as well. With old age it is easier to develop certain problems. As young as you think you are, if your conditions are bad enough, your body might not be strong enough to fight sickness when it has progresses too much. Therefore, to keep your health in check, it is extremely important that you visit a doctor.
Get rid of Bad Habits If you have a bad habit which you just can’t shake off, now would be the perfect time to do that. Not only will it help you to feel much better about yourself, it can help in preventing future health risks as well. Whether it’s constant drinking or chain smoking or eating food that is terrible for your diet, bad habits are an obstacle many people have a hard time giving up. Even though it can be pretty difficult to give up a habit which you’ve had for years, you can take certain measures to make it slightly easier upon yourself. This includes taking up a new hobby, developing a new routine or constantly distracting your mind with other things you may enjoy.
Cutting Your Daily Schedule Down to Size
In today’s life, it seems as though it is mandatory to be busy. Either you are busy or you are out of the race.
hat is the reason for this? Let me try and give you an example. You already know the name of Neil Armstrong, who was the first person that landed on moon. But, how many of you know the name of the second person that landed on moon?
Nobody remembers the person who comes second. If that was the case, more people would remember Buzz Aldrin’s name as much as Neil Armstrong’s. It’s not necessarily a bad thing because we naturally remember people who are successful. That being said, you shouldn’t let yourself get too caught up in the race of life. There is more to life than the superficial aspects that come with it. For instance, many parents are barely able to find time to spend with their children. Parents, whose life revolves around their children, who spent their lives for the betterment of their children, are deprived from spending some time with them because even children are too busy to spend time with their parents now, as they all have responsibilities of their own. Many times it may also seem as though the household is separated, while the people
within the same house barely communicate with each other. However, there are ways with which this chaos can be controlled and natural order restored. Here are some tips that you can use to do so. Spending time with the children: You need to be able to find time in your schedule for your children. To start off, you could look over your kids’ schedules (without consulting yours) and see how much time they’re spending outside of school. Once that is done, look over your calendar and look over your plans. Make whatever adjustments are necessary to ensure that you can spend more time with them. Studies suggest that children who don’t get time from their parents have a greater chance of suffering from depression or going astray. After all, parents are the best institution for their children. Stress the importance of having dinner together: Mealtime is perhaps the only time a family can come together in many cases. This will have a good impact on your adolescents and will even allow you to spend some quality time with your family. Many people don’t stress on this much. One must remember that a family should be a family not only by name but also by its characteristics. It is a great time to bond with your children and spouse at the same time.
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Decrease personal commitments: Instead of focusing solely on work, save some time for your family. If that coworker of yours wants to dump yet another time consuming task on you, politely decline and use that time to spend with your family instead. We must remember that earning money is important but money is definitely not everything. The best memories you create isn’t one that can be bought, which is why it is extremely important that you take time out of your busy schedule to spend with your loved ones. Now those would be some memories worth treasuring. Develop family routines: Come up with a weekly routine in which the whole family will come together for an activity. Go through your children’s schedules with them and come up with a routine every week that they will be able to rely on. This will allow you to strengthen your bonds with your children, and it will remind them that you’re always there for them no matter how busy you might be. Leave room for adjustments: Having an extremely rigid schedule saps the fun out of it. Instead, leave gaps between event for new things, perhaps, or to switch your current event out with something else. You never know what happens, which is why you should always leave room for adjustments.
Get Spiritually Fit
Spiritual fitness is necessary to enjoy a satisfactory and happy life, just the same way that a physically healthy life is important.
owever, unlike physical exercises that can tone your body, you can’t join a spiritual gym of some sort to look after your mind as well, you will need to perform spiritual exercises. But how do you get started? How do you know if you’re spiritually fit or if you require spiritual exercises?
You will first need to perform a test to see if you’re healthy or not. To start off, you need to ask yourself, do you have a definite goal that you want to reach? If you don’t, then chances are, you may not know what it is that you want in life. A person who is spiritually healthy has a certain goal that they want to achieve in life, and when they have
that goal in sight, they know that despite the trials and tribulations, they will reach them, or if all else fails, they will at least be in a better position than they were before.
ways believe that there is nothing that you can’t do if you try hard enough. A lack of confidence is actually a pretty good indicator of a lack of spiritual health.
An attribute of a spiritually healthy person is that they’re humble and happy with what they have. Instead of bragging about how much more they have than someone else, they share their blessings and they don’t isolate themselves. They share their happiness instead of looking down upon other people from their high ground.
Finally, are you an optimistic person? If you usually find yourself looking more at the negatives of things rather than the positives, then maybe it’s time for you to try and change that. There will always be ups and downs in life, but that doesn’t mean that you always focus on the downs and never on the ups. Even in the worst of situations, there is always a silver lining, and even if you do find yourself becoming pessimistic about things every once in a while, it’s okay as long as you’re optimistic most other times.
Confidence also goes a long way in becoming spiritually healthy. Ask yourself, are you confident enough? There is a difference between being vain and confident. You can be confident and humble, and you should al-
3 Ways to Relax Your Mind after a Hard Day at Work
After a long, tiring, and stressful day at work, all you would want to do is relax in the comfort of your own home.
t would be ideal to be left alone so that you can enjoy a moment of peace and silence. However, as luck may have it, this might not always be possible because life is constantly throwing us curve balls and obstacles. Whether you have a family, are an active member of your local community, or volunteer to help out friends with things you don’t necessarily have to, there always seems to be a lack of leisure time when you need it the most. This may be attributed to the fact that, as people, we naturally take on many things we may not constantly want to delegate our free time doing. Often times, when you’re lucky enough not to have something going on, you don’t know how to go about “unwinding”. This can all be overcome, with the proper time management and careful planning, it isn’t impossible to achieve that peace and quiet you so long for. Listing out
potential options in advance can make the process a lot more seamless for you. Even after getting organized, if you are still confused, there are a few choices listed below that you may be happy you came across. Hopefully this will help you to sit back, relax and get the “me time” you need.
Go for a massage One of the first things that comes to mind is treating yourself to a nice full-body massage session. Visiting a local spa or one you know has great feedback can help both the organization and the relaxing process go a lot smoother for you. If you don’t have a spa located near you, you can create the same environment at home. With the help of soothing massage lotion, scented candles and some dimmed lights, you can have your very own massage chamber.
engage in yoga or an exercise session According to scientific reports,
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yoga has a variety of calming effects. This is because the strategic and controlled breathing can assist you in calming your senses and relaxing your mind. On the other hand, if you are looking for something more fastpaced and active, going for a run or doing high-interval exercises can be the right route for you to let off some steam. Not only will you be burning major calories, but the endorphins you release will help elevate your mood as well.
Take a Dip in the Pool Lastly, if you have the opportunity, you can go for a leisurely swim in your backyard or neighborhood pool. Swimming as a form of exercise doesn’t have to be an Olympic training session. By floating in the water and taking gentle strokes you can soothe your racing mind and relax your body in the cool water. Doing laps around the pool can also pose as a way for you to challenge your body after sitting at a desk all day.