Month: March 2019

2019-03-29T13:49:00

(BPT) – You can’t deny it, supplements are everywhere. One trip down the vitamin aisle at your supermarket can leave even the biggest wellness junkie bewildered. There are so many products on the market — many offering contradicting information or claims — that it’s easy to understand why consumers are confused about selecting a supplement regimen.

Dr. NavNirat Nibber, N.D., co-owner of Crescent Health Clinic and medical advisor for Advanced Orthomolecular Research, explained what consumers should look for and be wary of when selecting a vitamin or supplement.

“Supplements can do so much for us, but ultimately what they’re doing is helping our body heal itself,” Nibber said.

While everyone should ideally get the nutrients they need from the food they eat, Nibber said that not everyone does, either because of restrictions to their diets or health issues that limit the ability to absorb or use the nutrients. And while you may think picking up a bottle of your pharmacy’s generic multivitamin may suffice, she cautioned against that approach.

Instead, she advocated a more personalized and thoughtful regimen with an established start and stop date, supported by a healthy diet, and a doctor recommendation — whenever possible.

For those considering supplements, Nibber recommended keeping in mind:

1) Supplements are just that — extra nutrients.

Health supplements can boost your overall health or compensate for deficiencies in your diet, but they are not a substitute for good nutrition. If you have a diet of high quality nutritious foods and no underlying genetic or physical concerns, you may not need supplements. But most people don’t get enough nutrients from their diets, whether from the decreasing quality of food, limited absorption capabilities due to underlying health conditions, or because of a genetic framework that limits what their body needs or can use. That’s when supplements can help.

2) Supplements are not one-size-fits-all.

To get the most from supplements, it’s best to assess your individual concerns and address a specific process that might not be functioning well by taking only what you need. Nibber explained this as a founding principle of Advanced Orthomolecular Research (AOR), which formulates its supplements to “deliver the right molecule in the right dose, at the right place, at the right time and in the right delivery form.”

3) All supplements are not created equal.

While the FDA does its best to ensure supplements are safe, they do not need to be FDA approved before they show up on store shelves — though the FDA will address adverse reaction reports from consumers. To make sure ingredients reported on the label are accurate, choose supplements with ingredients and processes assessed by an unbiased third-party laboratory. Or source your supplements from a country with more stringent regulation, which requires in-depth medical studies for any claims. For example, supplements from AOR are evaluated by more rigorous Canadian standards for safety and effectiveness, ensuring potency, purity and traceability from plant to product. You can glean the quality of supplements by reading the label — do they state what form ingredients are in? Do they list all non-medicinal ingredients?

4) Supplements have real, medicinal effects.

No supplement is completely benign. Supplements and vitamins can impact processes in your body and interact with medications you take. Always read the label and consult with a medical practitioner regarding interactions. Too much of a good thing can be harmful, so try to establish a baseline either by having a healthcare provider review clinical signs and symptoms or by running lab work. And remember there are “normal levels” and there are “optimal levels.”

5) Supplements are not a magic cure-all.

While supplements have great healing potential, those that claim to singularly “cure” any condition are bound to be overstating their effectiveness. A supplement is more likely to reduce your risk factors, acting as a preventative. Or when used therapeutically, they work to address a genuine nutritional deficiency or certain aspects of your body’s processes.

Whatever you choose regarding supplements, examine the ingredient labels and verify the product is evaluated by an unbiased third party. Don’t spend money on one-size-fits-all supplements that provide too much or too little of what your body needs. Look for companies offering transparency about their processes and that provide information about the science behind their products. And always consult your doctor before taking supplements that may interact with your medications.

2019-03-29T10:01:01

(BPT) – Starting to plan a summer getaway? Skip the plane ride or long road trip — go boating to enjoy the fun and relaxation of vacation at your convenience. Whether you prefer an action-packed weekend of watersports with the family, a relaxing after-work cruise with your friends or a serene morning of fishing by yourself, getting out on the water is more accessible than you may think.

In fact, more than 142 million Americans go boating each year, according to the National Marine Manufacturers Association.

With Americans working longer hours and dealing with stress, unplugging to relax and recharge is more important than ever. According to Project Time Off’s 2018 study, The State of American Vacation, 52 percent of Americans are not using their full vacation time.

“Vacation time doesn’t mean having to travel far. You can enjoy all the benefits close to home — and more frequently — just by being on a boat,” said Carl Blackwell, president of Discover Boating. “Boating is a convenient way to escape from the stress on land, soak up the sunshine and fresh air and make lasting memories with your loved ones.”

Don’t leave vacation time on the table this year. Whether you’re interested in fishing, watersports, sailing or cruising, take advantage of convenient ways to get on the water with these insider tips:

1) Join a boat club. Find a boat club near you to access a versatile fleet of boats. You’ll pay a monthly fee and be able to book your time on the water online. Most boat clubs take care of docking, cleaning and maintenance, with members responsible for fuel. Plus, most offer boat training courses as part of the membership.

2) Rent a boat. Rental options are available on most waterways and provide hourly, daily or weekly access to a variety of boat types. Rental outfitters give tutorials on operating a boat, share safety instructions and offer suggestions on destinations. Another rental option is peer-to-peer rentals, where you can locate boats online by entering your zip code, allowing you to rent someone else’s boat, which usually includes insurance and captains for hire to help you set sail.

3) Take a class. Sign up for a boating lesson to hone your powerboating, sailing or watersports skills by mastering the basics while having fun along the way. On-water training courses, watersports camps, youth boating programs and more are offered across the U.S.

4) Float your own boat. Chart your own course to boat ownership by visiting DiscoverBoating.com, where you’ll find a boat finder and loan calculator tool to help determine your budget and identify the types of boats that fit your lifestyle and interests. Once you’ve narrowed down your search, the site connects you with manufacturers whose boats best fit your needs and wants.

Getting on the water has added health benefits. Four in five Americans say being around water relaxes them and 72 percent feel healthier after spending time on the water, according to a recent survey.

Learn how to go boating close to home by using Discover Boating’s Go Boating Today tool. Enter your zip code to find nearby rentals, classes, boat clubs and more.

2019-03-28T14:53:00

(BPT) – While filing your taxes can be tedious, many Americans often look forward to receiving a tax refund. But it’s important to remember that if you’re receiving money back from Uncle Sam, it’s because you had too much withheld and overpaid your taxes last year — it’s not really extra money. So before splurging on a dinner out or a weekend getaway, consider these steps to put your tax refund to work this year, setting yourself and your family up for long-term financial success.

1) Pay down your “bad” debt. Eliminating your debt, especially the high-interest consumer debt with no tax benefits, makes it easier to reach your financial goals. If you’re carrying a balance on your credit cards or other high-interest loans, use your tax refund to pay down these expensive debts.

If you’re still not down to zero after you use your tax refund, continue to make this a high priority in 2019. When it comes to smart money management, the only thing more important is contributing to your company’s retirement plan at least enough to receive the maximum employer match. Often, those contributions are taken straight from your paycheck before your taxes are deducted. Whether your employer matches 50 percent of your contribution or dollar-for-dollar up to a certain amount, it’s hard to beat that kind of return, even in a bull market.

2) Build up an emergency fund. Unexpected situations happen frequently, but most Americans are unprepared. Schwab’s 2018 Modern Wealth survey found just 35 percent of Americans have an emergency fund. It’s best to tuck away between three to six months of essential living expenses in a savings or money market account. Your money won’t grow much in these types of vehicles, but it will be easily accessible when you need to pay bills in case of a job loss or unexpected illness. Having some cash ready for unexpected situations will help you avoid expensive and unwise alternatives like living off credit cards, being forced to sell investments at an inopportune time, or withdrawing money from a retirement savings account, which often results in having to pay early withdrawal penalties.

3) Max out your retirement accounts. Even if you have a 401(k), an Individual Retirement Account (IRA) can be a great way to supplement your retirement savings. Try to contribute up to the IRS maximum, which is $6,000 in 2019, plus an extra $1,000 if you’re over the age of 50.

For most people, the above steps should be taken in order. If you still have more refund to put to work (or took these steps before you even got your refund!), here’s how to think about saving for other common goals. The exact order of these might vary depending on your situation:

4) Consider other tax-efficient saving and investing accounts: If you’re trying to save for college for your kids, contribute to a 529 college savings plan or education savings account, which both benefit from tax-deferred growth on your investments. You could also contribute to a health savings account (HSA), which is tax-advantaged savings and investment account available to people with high-deductible health plans.

5) Save for a down payment or pay down your mortgage. Alternatively, you may consider saving for the down payment on your home or making an extra payment or two on your mortgage or student loans. While those are considered to be in the “good” debt category since they are tax deductible and can help boost your credit score, eliminating your debt ultimately helps free up future money for other uses.

6) Treat yourself or keep investing for something bigger. Once you’ve addressed your savings goals, you may consider if there’s any left to treat yourself and your family. But make it something you really want, or if you’re still working toward a bigger goal, keep saving or investing for the long-term.

While these steps are especially important when you’re trying to prioritize how to save and invest, they’re applicable to much more than just your tax refund. Smart saving and investing behaviors are key to helping you reach your long-term financial goals.

For help creating or updating a financial plan, visit a Charles Schwab branch.

Some content provided here has been compiled from previously published articles authored by various parties at Schwab. This information is not intended to be a substitute for individualized tax or financial advice. This article is sponsored by Charles Schwab & Co., Inc., Member SIPC. (0419-9YBF)

2019-03-28T16:27:55

(BPT) – Making small, sustainable changes in your lifestyle can result in big health improvements.

Here are five tips to kick-start your goals with small, healthful changes that can become part of your life — for good.

1. Goal: Exercise one hour every day

Kick-start: Add movement every day in 5- to 10-minute increments. Take a short walk around the office, stroll outside during the lunch hour or after dinner, jump on that exercise bike in the basement for a spin each morning or dance to music while you’re getting dinner ready. Sticking to a short period of movement a few times a day is a great way to boost energy and start building the exercise habit. While most of us find it hard to commit to big chunks of time, it’s tough to say no to 5 or 10 minutes. Arrange to walk with a friend if that helps keep you on track.

2. Goal: Drink eight glasses of water every day

Kick-start: Increase water consumption by one glass at a time — when you first wake up, or before lunch and dinner. Drinking water before meals helps you feel full and aids digestion. If water doesn’t entice you, make it easier for yourself by finding a water bottle that’s easy to carry around. Add a splash of lemon or lime for flavor. Once you’re in the habit of drinking water before one meal, it will be easier to add a glass before other meals as well.

3. Goal: Cut out all sugar

Kick-start: Find healthy alternatives to reduce your sugar cravings. Try Monk Fruit In the Raw, a zero-calorie sweetener made from the vine-ripened monk fruit, which is native to Southeast Asia. This certified vegan, naturally gluten-free product can be added to recipes, smoothies and more.

4. Goal: Cut out all snacking

Kick-start: Find healthy, easy-to-prep snacks to stave off cravings for junk food, and to prevent you from overeating at mealtime. Small handfuls of nuts, raw veggies and fruits are obvious choices. Limit your snacks to 2-3 times per day. If your sweet tooth is your downfall, use a natural sweetener to sprinkle or drizzle on berries, or add a spoonful to your tea or coffee.

5. Goal: Stick to a specific diet

Kick-start: Examine the diet you’re trying, whether it’s keto or paleo or something else, to identify the most important elements, and don’t go cold turkey. The keto diet is mostly about cutting carbs and sugars, plus highly processed sugar-free diet foods. The paleo diet also emphasizes proteins, cutting all dairy and sugar. Because both of these trending diets recommend eliminating sugar and any artificial sugar substitutes, a sweetener such as Monk Fruit In The Raw is a great alternative. Cutting all carbs or dairy can be too challenging for most people — try reducing the “forbidden items” gradually to wean yourself from your usual eating habits.

Don’t give up on your goals. Adjusting your expectations will help you adapt more healthful habits you can stick with for a long, healthy life. Take that first step by adding the following recipe for Granola and Yogurt Parfaits to your routine:

Nutty Grain-Free Granola and Yogurt Parfaits

4 Servings
Prep time: 20 minutes
Cook time: 45 minutes

1 cup Brazil nuts, roughly chopped
1 cup walnuts
1 cup pumpkin seeds
1/2 cup almond meal
1/4 cup flax seeds
1/4 cup chia seeds
2 egg whites
1 tablespoon coconut oil, melted
6 packets Monk Fruit In The Raw
1 cup blackberries
1 and 1/2 cups unsweetened whole milk Greek yogurt

Directions:

Preheat oven to 325 degrees. Line a baking sheet with parchment paper. In large bowl combine Brazil nuts, walnuts, pumpkin seeds, almond meal, flax seeds, chia seeds, egg whites, coconut oil and monk fruit. Mix until thoroughly combined. Spread mixture on baking sheet. Bake 45 minutes, stirring every 15 minutes until lightly browned and fragrant. To serve, divide a few blackberries among 4 parfait glasses. Top with a spoonful of yogurt and 2 tablespoons of granola. Repeat layering once more, finishing with granola on top. Store leftover granola in an airtight container at room temperature for up to 1 month.

2019-03-28T16:49:25

(BPT) – Persistent dry cough. Fatigue. Shortness of breath. These symptoms are sometimes associated with a passing virus, especially during the peak of cold and flu season. Coughs can last an average of 18 days; however, if your dry cough is still lingering after two months, another condition, such as pulmonary fibrosis, might be the cause.

“There are more than 50,000 new cases of pulmonary fibrosis diagnosed every year, yet many patients have never heard of it prior to their diagnosis,” said William T. Schmidt, president and CEO of the Pulmonary Fibrosis Foundation. “Some individuals with the disease may be first misdiagnosed with pneumonia, bronchitis or asthma, which is why it is imperative we continue to raise awareness about the disease, common symptoms and risk factors.”

What is pulmonary fibrosis?

While the condition is largely unknown, more than 200,000 Americans are living with pulmonary fibrosis, a progressive, debilitating lung disease. In simple terms, pulmonary fibrosis is scarring in the lungs that, over time, can destroy the normal lung and make it hard for oxygen to get into the blood. Currently, there is no cure once scarring has begun, but the foundation is mobilizing people and resources to provide access to high-quality care, as well as leading research for a cure to help those with the disease live longer, healthier lives.

What are the symptoms?

There are three main symptoms of pulmonary fibrosis — shortness of breath, a dry, hacking cough and fatigue. If you have two or more of these lingering symptoms, they should be taken seriously and you should speak with your physician.

“I started off with a slight, dry cough. I didn’t know what it was,” said Dot Delarosa, a pulmonary fibrosis patient who received a life-saving lung transplant in 2010. “I would talk and I would cough, talk and cough. To me, this was my normal.”

While anyone can develop pulmonary fibrosis, it is more likely to occur in those age 60 and older with a history of smoking, putting hundreds of thousands of Americans at risk for the disease. Other risk factors include: a family history of pulmonary fibrosis; prior or current use of certain medications such as chemotherapy and amiodarone; a history of radiation treatment to the chest; environmental and occupational exposures including indoor mold, birds or asbestos; and a previous diagnosis of rheumatoid arthritis or another autoimmune disease.

How do I find out if I have it?

Although many of these symptoms are seen with more common diseases such as COPD, asthma and heart disease, it is important to consider pulmonary fibrosis. If you have symptoms or risk factors, the first step is to speak with your healthcare provider. Early diagnosis is key to maximizing treatment options. With a lesser known disease like pulmonary fibrosis, advocating for your health is crucial. To help you start that conversation with your doctor, a downloadable Pulmonary Fibrosis Risk List is available at AboutPF.org.

To be diagnosed, you may need further testing after a thorough physical exam with your physician. Testing to help facilitate a clear diagnosis may include pulmonary function testing and high-resolution computed tomography.

If further action needs to be taken, you can find a local pulmonologist through the PFF Care Center Network, which includes centers with experience in the diagnosis and treatment of pulmonary fibrosis.

For more information or to find a pulmonologist near you, visit AboutPF.org.

2019-03-28T10:01:00

(BPT) – What do you know about fasting? Does the thought of fasting frighten you? Too much of a sacrifice? Starvation? What if you learned it is actually a healthy lifestyle choice, one that supports weight management and improved health? What if you discovered it was possible to eat and get the benefits of fasting at the same time? These revelations would no doubt change your perception of fasting, and there is plenty more for you to discover right here.

Whether you’re just learning about the benefits of fasting, or you’re seriously considering implementing a fasting lifestyle, you need to know what it takes to turn fasting into a realistic, convenient and effective daily routine.

It is possible to experience fasting all while eating too, and it all starts by following these five tips.

1) Have a goal in mind. Your motivation for adopting a fasting lifestyle should be well defined, and it should be more than just a desire to lose weight. Fasting is not a diet, it is a lifestyle, so ask yourself why you want to make this adjustment in your life. Is it to have a healthier lifespan? To support your overall wellness? If so, the Fasting with Food™ lifestyle may be your answer. Once you clearly understand your motivations, write them down, and you’ll be more apt to work toward them and stick to your commitment by calling on what’s important to you when times get tough.

2) Eat while you fast. It may seem counterintuitive, but you can fast and nourish your body at the same time. In fact, the Merriam-Webster dictionary defines fasting as eating sparingly. Today, there is a product that can be part of a healthy fasting lifestyle, Fast Bar. Fast Bar features a proprietary formula based off the ProLon Fasting Mimicking Diet^® which was the result of 20 years of research at the University of Southern California.

All you need to do is eat this tasty, keto-friendly, good-fat, low-protein, low-carb bar once a day. Fast Bar helps extend your time-restricted eating for intermittent fasting.

3) Time-restrict your eating. Sometimes it’s not what you eat but when you eat. This is true of time-restricted eating. Following a time-restricted eating strategy means you simply restrict the time frame in which you eat — say you only eat from 7 a.m. to 7 p.m. — this allows your body to remain in an overnight fasting state for a full 12 hours. Limiting your calories in a shorter period has many proven health benefits for weight management and eating a Fast Bar supports time-restricted eating and intermittent fasting.

4) Be a busy body. No matter how motivated you are to begin a fasting lifestyle, you’ll have those moments when things are simply tough. That’s why it’s important to stay as busy as possible. Find activities you enjoy and partake in them whenever you can — especially if you feel the urge to step away from your time-restricted eating. Maintain an active, healthy lifestyle and you’ll be more focused to create a happier, healthier you.

5) Don’t forget to drink up. As you fast, remember to keep hydrated. Pairing Fast Bar with water or your favorite sugar-free drink like coffee or tea can help you experience the fasting state. A good rule of thumb to remember is to drink the number of ounces of water each day equal to half your body weight in pounds. This means if you weigh 120 pounds, you should drink 60 ounces of water each day.

To learn more about fasting with the world’s first fasting nutrition bar, visit FastBar.com and get 20 percent off your first purchase with the promo code FASTFORHEALTH.

2019-03-28T00:01:00

(BPT) – Trees are not only beautiful to look at; they also serve important purposes in our communities and all over the world. They provide the oxygen we breathe, regulate the temperature of our neighborhoods, provide food and shelter for wildlife and add value to our homes. If you’ve ever wanted to plant trees in your own yard, or if you want to join a community tree planting project, Arbor Day is a great time to get started. National Arbor Day is celebrated on the last Friday in April, this year falling on April 26. There may even be Arbor Day events happening in your community. You can find out a CelebrateArborDay.org.

Tree planting is a great opportunity to involve the whole family, teaching your children the importance of the natural environment and how we can all be better stewards of our planet. Below are some tips for a successful tree planting.

1. Location, location, location. Where you plant a tree matters. Tall trees should be planted far enough from utility lines (and homes) to avoid problems when they grow to maturity. Shorter flowering trees may be a good choice closer to utility lines. Large evergreens shouldn’t be planted close to a house on the southern side, as they can block warming winter sunlight. However, planting trees to the north of a house can help shield it from cold winter winds.

2. Choose your tree with care. The Arbor Day Foundation can help you find the right variety of tree for your climate zone, soil conditions, sun exposure and location. Visit arborday.org/trees for guidance on choosing the right tree for your purposes.

3. How to start your tree. Whether you start with a bare-root seedling, a balled and burlapped tree or a container-grown or potted tree, be sure it looks healthy. For a bare-root tree, look for abundant root growth, numerous small fibrous roots that appear moist and a good color. A balled and burlapped tree should have a firm soil ball that does not seem broken, without circling roots at the base of the trunk. Always carry these by their soil ball, not from the trunk, stem or branches. A containerized tree should not be root-bound in the pot or can — if roots have circled around the edge of the container, you should cut any circling roots before planting. Always remove any container before planting. Balled and burlapped is the preferred choice for larger trees.

4. Plant properly. Watch the videos at arborday.org/howtoplant to see the best practices for planting bare-root seedlings, balled and burlapped trees or containerized trees. Tips for all three types include: digging a hole wider than what seems necessary for your tree, packing the original soil around the planted tree firmly but not too tightly, creating a water-holding basin in the soil around the tree and giving the tree a good watering, then keeping the soil around the tree moist but not soggy, watering every 7–10 days during the first year after planting.

5. Continuous care for your trees. For your newly planted trees — and even existing trees on your property — help them thrive by watering them correctly (which is especially important when conditions are hot and dry), adding mulch, pruning as needed and watching for issues such as pests or tree diseases.

The time for planting trees is now. By doing so, you are an important part of something bigger. The Arbor Day Foundation’s Time for Trees initiative aspires to plant 100 million trees by 2022, the 150th anniversary of Arbor Day. Each tree planted will help clean our air and water, fight climate change, prevent damage from storms and flooding and beautify our world. Enhance your yard, your community and the planet by planting a tree this Arbor Day.