TAKING STEPS TO AVOID BURNOUT - Part 2

Continued from 10/19/13 post . . .

Do you feel like there isn't enough of you to go around? Here are some tips for increased energy and fulfillment:

- Connect with important people in your life.  We learn a lot about ourselves through relationships with others.

- Remember, beliefs are filters that affect our experiences, so it helps to examine our beliefs.

- Free yourself to have fun; it's a choice.  We generate our own life events by the choices we make and the way we live our lives. 

- Be authentic.  When you know and value yourself you bring the gift of being real to every situation.

- Forgiveness is powerful.  When you can forgive yourself you can forgive others around you.
Source: Doris Young Associates



THE HOLIDAYS ARE JUST AROUND THE CORNER ~ GIFT CERTIFICATES FOR THERAPEUTIC MASSAGE AND EASY RELAXING MEDITATION CDs MAKE STRESS-FREE PRESENTS.  CALL ME AT 617-738-8222 TO PLACE YOUR ORDER TODAY!

TAKING STEPS TO AVOID BURNOUT - Part 1

Are your days filled with so many demands that you can't get them done and you're worn out?  Here are some steps to less stress:

~ Take care of yourself first.  You can't care for anyone else if you are burned out.

~ Learn to be firm on the inside and flexible on the outside.  Be firm about your values and principles, yet flexible about how to deal with people and situations.

~ Try to use every situation in your professional and personal life as a growth opportunity to learn something new about yourself.

~ Set goals and take action.  Create new possibilities by knowing what you want and staying focused.

~ Know when to lead and when to follow.

More tips next month! . . .

Source: Doris Young Associates

COULD YOU USE HEALTH EDUCATION CONTENT FOR YOUR NEWSLETTER, BLOG, WEBSITE, OR HAND-OUTS FOR YOUR ORGANIZATION, BUSINESS, OR EVENT?  I CAN SAVE YOU THE TIME AND EFFORT -- BY PROVIDING CUSTOMIZED MATERIALS ON A VARIETY OF TOPICS FOR YOU TO REPRODUCE AND PERSONALIZE WITH YOUR CONTACT INFORMATION.  PLEASE CALL ME FOR MORE DETAILS AT 617-738-8222.

SAY THIS, NOT THAT

Here's how to communicate with the older adults in your life without causing offense:

Words and phrases to avoid: anti-aging, aged, codger, geezer, grandmotherly, "he looks good for his age", "despite her age"

Words and phrases to avoid or use sparingly: senior, senior citizens, golden, silver, golden agers, elderly (may be used for a group, not an individual, as in "concern for the elderly"), retiree (say "people who are retired"), middle age[d] (say "people in middle age")

Preferred words and phrases: adults aged 60 and older, people aged 55 and older, experienced, aging adults, midlife, older adults, older persons, older people, older patients, older population
Source: International Council on Active Aging



CELEBRATING MY 25th YEAR AS A PHYSICAL THERAPIST . . . THANK YOU FOR YOUR REFERRALS!

PILLOW TALK

If you wake up with a backache or neck discomfort, don't immediately invest in a new mattress.  The problem could be your pillow -- be sure it holds your head in the same relation to your shoulders and spine as if you were standing up.  A fairly firm pillow works best for side sleepers, a medium-firm one for back sleepers, and a soft one for people who sleep on their backs.

Compare firmness by placing pillows on a flat surface and compressing them with your palm to about half of each pillow's thickness.  The more pressure you have to apply, the firmer the pillow, and the faster it returns to its original shape, the more resilient.  Look for secure stitches, straight seams, evenly distributed filling, a usable zipper, piping that reduces wear on the edges, and a tightly woven cover to protect the fill.  Check foam pillows for odors that may or may not dissipate over time.
Sources: Better Sleep Council, Consumer Reports



CELEBRATING MY 25th YEAR AS A PHYSICAL THERAPIST . . .
THANK YOU FOR YOUR REFERRALS!

BUSINESS COMMUNICATIONS: WRITE WHAT YOU KNOW - Part 2

Guest Author: Beverly Zibrak, President of the Word Doc, Brookline, MA

Continued from 7/13/13 post . . .

You are already an expert.

Draw from your own personal and business experience  You are already an authority on many subjects.  What places have you visited?  What are your hobbies?  How have you built a successful small business?  Answers to these questions will shed light on the broad range of things you already know.  So go ahead and write about them.

Do not put style ahead of honest communication.

Writing about down-to-earth subjects may not seem to have any style.  It is very easy to be grandiose and convince yourself that you are a bold writer.  This is not true.  The key is to write in an informed manner.  Uninformed writing is not as interesting.  The most important thing in any of your writing is that it communicates in a clear, concise and engaging style.  This is critical to creative writing but more critical to business writing.

Put your thoughts and ideas on paper.  Rely on others to edit.

If you are not a professional writer - and most business people are not - then focus on your ideas.  They are unique to you.  Put your ideas on paper, and then turn to a professional writer or editor to turn them into solid writing.  You can develop the concepts, and then let someone else polish them up.

Beverly Zibrak is President of the Word Doc, a writing and editing services firm dedicated to helping small business with all their communication needs, including web content development, press releases and marketing communications, and blog posts.  You can reach Beverly at www.worddocusa.com or 617.584.9847.

SWEATING IT OUT - Part Two

Continued from 7/1/13 post . . .


When the heat is on, staying hydrated decreases stress on your body and is essential to stay healthy.  Be sure to schedule frequent fluid breaks, as sipping fluids over time is more effective than drinking large amounts in one sitting.  If you become dehydrated during an unusually long and strenuous bout of exercise, you will need to drink frequently for the next 24 - 48 hours to replace the sweat losses.

Water and 100% fruit juice are your healthiest beverage choices.  Sports drinks (Gatorade, Powerade) are only necessary if you are exercising hard for more than an hour -- be aware that a 20-ounce bottle contains about 130 calories.

Soda, vitamin waters, energy drinks (Red Bull), alcohol, and coffee shop drinks are less healthy options.  They usually contain lots of non-nutritious calories, sugar, and other dubious ingredients.
Source: Nancy Clark's Sports Nutrition Guidebook




CELEBRATING MY 25th YEAR AS A PHYSICAL THERAPIST . . . THANK YOU FOR YOUR REFERRALS!

BUSINESS COMMUNICATIONS: WRITE WHAT YOU KNOW - Part 1

Guest Author: Beverly Zibrak, President of the Word Doc, Brookline, MA

What was the cardinal rule that your high school English teacher gave you?  Write about what you know.  Why is this advantageous over writing about what you do NOT know?

Here are the reasons why:

You need an authentic voice.

It may seem easy to write about what you do not know.  You think you can be more creative, you can express an opinion, or you can stake out new writing territory.  Wrong!  If you write about a topic you are unfamiliar with, you do not sound authentic.  What is authenticity?  Something authentic is not false or copied.  It is genuine and real.  It comes from your own personal experience.  It is reliable and trustworthy.  It is hard to capture this quality if you are writing from an unauthoritative point of view.

Do not believe that what you do not know is more interesting.

Try writing about something you have no familiarity with, such as rural poverty in Peru or how to build a nuclear reactor.  It is impossible.  You will be destined to have writer's block if you try.  Something foreign to your experience may seem more interesting or exotic, but, believe me, it is not.  And your writing will come off as unreliable and not genuine.

Next month: More reasons to write what you know . . .

Beverly Zibrak is President of the Word Doc, a writing and editing services firm dedicated to helping small business with all their communication needs, including web content development, press releases and marketing communications, and blog posts.  You can reach Beverly at www.worddocusa.com or 617.584.9847

SWEATING IT OUT - Part One

When the heat is on, it's essential to stay hydrated.  Dehydration stresses your body: your internal temperature rises, your heart beats faster, your brain has trouble concentrating, and activity feels harder.  Long hot spells in the summer are an especially hazardous time.  If you often feel fatigued, headachy, or lethargic, you may be chronically dehydrated.

Unfortunately, the thirst urge is unreliable -- it can be blunted by exercise or the mind, so plan to drink before you are thirsty.  By the time your brain signals thirst, you may have lost a dangerous amount of your body weight in fluids.

Children and senior citizens are particularly at risk as they have less sensitivity to thirst sensations.  If you notice someone becoming irritable on a hot day, dehydration may be the cause.
Source: Nancy Clark's Sports Nutrition Guidebook

Next month: How to stay hydrated . . . 


CELEBRATING MY 25th YEAR AS A PHYSICAL THERAPIST . . . THANK YOU FOR YOUR REFERRALS!

CREDIT CONSIDERATIONS - Part 3

Continued from 5/17/13 post . . .

Here are some tips for dealing with credit card woes:

Have all information handy - When you call the credit card issuer, make sure you know how long you've been their customer, your current and past rates, and your credit score.

Be polite - Tell the representative that you would like to continue the relationship and be willing to negotiate.

Go up the ladder - If you don't receive satisfaction from the first person who takes your call, politely ask to speak to a supervisor or customer retention representative.

Keep records - Hold on to copies of all payments and correspondence.  If you think that the card issuer is doing something unjust or illegal, notify the Federal Trade Commission as well as your state attorney general and consumer affairs office.

Search for a better card - Compare cards at sites such as www.CardRatings.com.  But watch out for cards targeted to people with bad or little credit history.  Look in to credit cards from federal credit unions that have capped default rates.

Seek help - If you can't handle your bills or are having no luck getting charges reduced, speak with a nonprofit credit counselor.  Find one at www.NFCC.org.  Avoid offers from debt consolidators or companies claiming to settle your debt for less than you owe; most are scams.
Source: Consumer Reports



CELEBRATING MY 25th YEAR AS A PHYSICAL THERAPIST . . . THANK YOU FOR YOUR REFERRALS!

MODEST EFFORTS CAN REAP SUBSTANTIAL REWARDS

A recent study of 400 participants shows that even minimally active people have more positive health outcomes than completely inactive ones.  Compared with the inactive individuals, those who exercised an average of 15 minutes a day had a 14% reduced risk of all-cause mortality and a 3 year longer life expectancy.  This effect increased 4% for every 15 minutes of weekly activity.  The benefits applied regardless of gender and included those at risk of cardiovascular disease.  So, when it comes to exercise, every little bit helps!
Source: The Lancet



~ CELEBRATING MY 25th YEAR AS A PHYSICAL THERAPIST . . . THANK YOU FOR YOUR REFERRALS! ~

CREDIT CONSIDERATIONS - Part 2

(Continued from 4/15/13 post)

If you want to buy a car or house or apply for a credit card or loan, your credit score will determine your eligibility and terms.  Here's how to improve that score:

1.   Avoid late payments.  Set up automatic payments to your creditors.  If you must juggle payments due to cash flow, try to limit the number of past-due accounts.  A history of late payments on several accounts hurts your score more than delinquencies on a single account.

2.   Spread your debt over several types of accounts: installment loans, retail merchant accounts, and credit cards.

3.   Curb spending.  Keep your outstanding balances to less than 50% of your available credit.

4.   Pay down debt and don't move balances to new credit lines -- that hurts your score.

5.   If you have a short credit history, don't open new accounts too rapidly as a large number of new accounts can lower your number.  Lenders like to see a long history of responsible payments.

6.   Don't close unused accounts.  The longer you've had a line of credit open, the better it is for your score.

7.   Check your credit report by ordering it yearly for free from www.AnnualCreditReport.com.  Check for errors and follow up to ensure that they are fixed.
Sources: Consumer Reports, Small Business Services Bureau

Next month: How to fight back against credit damages . . .

CELEBRATING MY 25th YEAR AS A PHYSICAL THERAPIST . . . THANK YOU FOR YOUR REFERRALS!

Could you use health education content for your newsletter, blog, website, or hand-outs for your organization, business, or event?  I can save you the time and effort -- by providing customized materials on a variety of topics for you to reproduce and personalize with your contact information.  Please call me for more details at       617-738-8222.

IS YOUR HOME A HAZARD? - Part 2

Continued from 4/6/13 post . . .


These injury prevention tips are especially important for seniors:


- Have grab bars professionally installed inside the tub and next to the toilet

- Position a lamp next to your bed so it's easy to reach

- Use a night-light between bedroom and bathroom

- Exercise regularly to improve balance

- Make sure your doctor or pharmacist examines all medications, including over-the-counter, as some can make you dizzy

- Have your vision checked at least once a year

- Wear sturdy shoes inside and outside your home; don't go barefoot or wear slippers or flip-flops

- Write emergency numbers in large print and keep them near all phones

- Put a phone near the floor and/or keep your cell phone on your person at all times in case you fall and can't get up
Sources: Centers for Disease Control and Prevention, Consumer Reports


CELEBRATING MY 25th YEAR AS A PHYSICAL THERAPIST . . . THANK YOU FOR YOUR REFERRALS!

Gift certificates for therapeutic massage and Easy Relaxing Meditation CD's make thoughtful gifts for Mother's Day (Sun. May 12th).  Please contact me at 617-738-8222 to place your order.

CREDIT CONSIDERATIONS - Part 1

Your qualification for loans, your loan interest and insurance rates, and even employment, can depend on your credit score.  The most commonly used, the FICO score, developed by Fair Isaac Corporation, ranging from 300 (less desirable) to 850 (most desirable), is calculated using the following categories:

35% is Payment History - Timeliness of payments is a big part of your score.  Bankruptcy and past due amounts, and how recently they occurred, are factored here.

30% is Amount Owed - The proportion of the number of accounts that you have and balances owed to total credit available is a major consideration.

15% is Length of Your Credit History - More recently opened accounts count less favorably than older credit.

10% is New Credit - This consists of the ratio of the number of recently opened accounts to established ones.

10% is Types of Credit - A history of managing various types of loans (credit cards, retail accounts, mortgages, installment loans) can help your score.
Sources: Fair Isaac Corporation, www.myfico.com (the site where you can obtain your FICO score for a fee)

Next month: How to improve your FICO score . . .

~ CELEBRATING MY 25th YEAR AS A PHYSICAL THERAPIST . . . THANK YOU FOR YOUR REFERRALS! ~

Gift Certificates for Therapeutic Massage and Easy Relaxing Meditation CD's make great gifts for your office staff on Administrative Professionals Day (Wed. 4/24/13) - Please call me at 617-738-8222 for more details.

IS YOUR HOME A HAZARD? - Part 1

Falls are the most common injury by far among adults, and the leading cause of accidental death among those 65 and older.  Here are some ways to prevent injuries:

- Remove throw rugs or use double-sided tape or a non-slip backing to secure them.
- Clear a path.  You should never have to walk around furniture or piles of papers, or hop over extension cords or safety gates.
- Make sure there's a light in your stairway, and light switches (the kind that glow) at the top and bottom of the stairs.  If your home lacks those, hire an electrician.
- Where practical (the cellar or garage, for starters), paint the top edge of stairs with a contrasting color so that you'll see it better.
- Secure loose stair carpeting, fix loose or uneven stairs, and consider putting handrails on both sides of stairs.
- In the kitchen, put often used items on shelves you don't have to stretch to reach.
- Invest in a good step stool; don't use a chair.
- Many tubs and showers are too slippery, so use a rubber mat.
Sources: Centers for Disease Control and Prevention, Consumer Reports

Next month: more safety tips! . . .


THANK YOU FOR PATRONIZING AND REFERRING PEOPLE TO MY INDEPENDENT PRACTICE.  WHEN YOU SPEND AT A LOCALLY OWNED OFFICE, MORE THAN 50% STAYS IN OUR COMMUNITY.  AT A CHAIN, MORE THAN 80% GOES TO DISTANT CORPORATE HEADQUARTERS!

IMPROVE YOUR BUSINESS WRITING SKILLS

Guest Author: Beverly Zibrak, President of the Word Doc, Brookline, MA

Follow these five guidelines to make your business writing have the most impact:

1. Be concise.  There is more written material available now than ever.  But, ironically, people are reading less.  So being concise is more critical than ever.  If you can say it in 500 words, try honing that down to 300.  The average web page should only contain 250 to 300 words.  Get to the point.  Make your argument or state your facts, then be done.

2. Use correct terminology, but not jargon.  In technical and scientific writing, jargon may be unavoidable.  Otherwise, you can usually sidestep it.  If you aim for clear, understandable writing, avoid trendy terms that often mean nothing.  Replace them with understandable, succinct language.

3. Edit your work.  This is critical.  It is unavoidable to have typos, grammatical errors, or errors of tone after your first pass at a written piece.  To avoid these pitfalls, check your work at least two times before submitting or posting it.  Better yet, have someone who has editing skills edit it.  Nothing replaces a fresh set of eyes.

4. Make sure your facts are correct.  It is easy to use the Internet for fact checking.  However, much that is on the Web is incorrect, including the "facts" on Wikipedia.  So crosscheck any data you find or quotations you use.  And be accurate with names, titles, and genders.

5. Adopt a writing style that is professional but not stuffy.  Try to not write in an overly formal style.  A reader should find a familiarity in your work.  Informal does not mean unprofessional.  But try to avoid slang, acronyms (imho, btw, etc.) and other writing shortcuts.  Save these for personal emails and other such written correspondence.


Beverly Zibrak is President of the Word Doc, a writing and editing services firm dedicated to helping small business with all their communication needs, including web content development, press releases and marketing communications, and blog posts.  You can reach Beverly at www.worddocusa.com or 617.584.9847.

CRACKING THE CODE

Have you ever wondered about the numbered stickers on fresh fruits, vegetables, herbs, and nuts?  More than 1400 international PLU (product lookup) codes have been used to identify and assist with check-out and inventory control of bulk produce in supermarkets since 1990.  These 4- and 5-digit codes indicate what the item is, its type and size, and where and how it was grown.  Following are some  key identifiers -- and you can plug in codes at http://plucodes.com for more information. 

- if the 1st digit is a "9", the produce was grown organically.
- if the 1st digit is an "8", the produce was genetically modified.
- if the 1st digit is a "0" or the number is a 4-digit code, the item was conventionally grown.
Source: IDEA Fitness Journal




COULD YOU USE HEALTH EDUCATION CONTENT FOR YOUR NEWSLETTER, BLOG, WEBSITE, OR HAND-OUTS FOR YOUR ORGANIZATION, BUSINESS, OR EVENT?  I CAN SAVE YOU THE TIME AND EFFORT -- BY PROVIDING CUSTOMIZED MATERIALS ON A VARIETY OF TOPICS FOR YOU TO REPRODUCE AND PERSONALIZE WITH YOUR CONTACT INFORMATION.  PLEASE CALL ME FOR MORE DETAILS AT 617-738-8222.

HOW TO PREVENT BECOMING A POST-RESOLUTION DROP-OUT - Part 2

Continued from 1/17/13 post . . .

Here are more strategies to help you to stay motivated:

Keep records -  Tracking exercise sessions and how you are feeling physically and emotionally, in addition to periodic physical assessments, can help you see progress towards your goals.

Learn - Take any opportunity to educate yourself about topics such as nutrition, proper form, warm up, and cool down.

Focus on benefits - Studies show that 70% of our self-talk is negative.  Exercise will produce better health, higher energy and self esteem, and improved sleep, concentration, and ability to handle stress.  While you may not see all of these benefits immediately, it will get easier over time.  Frequently reminding yourself of these benefits is essential for overcoming negative self-talk.
Source: American Council on Exercise




THANK YOU FOR YOUR REFERRALS!

HOW TO WIN THE BATTLE OF THE BULGE AT YOUR DESK - Part 2

Continued from 1/7/13 post . . .

Here are more tips for attaining and maintaining a healthy body weight when you sit at a desk:

Move it - Even brief bouts of exercise are helpful, so move whenever you can.  If possible, try walking somewhere to eat your lunch, walking to coworkers' desks to communicate with them, and parking your car as far as you can from the building entrance.  Also, take the stairs instead of the elevator and place your waste basket some distance from your desk so you'll have to move to throw away garbage.

Exercise during rush hour - Instead of sitting in traffic, go to a gym near your office and drive home after rush hour -- you'll probably get home at about the same time.  Be sure to treat your exercise sessions like any other appointment by putting them on your calendar.

Get support - Share healthy lunches, exercise breaks, and encouragement throughout the day with co-workers.

Use technology - Explore the many online resources, Apps, and other tools available to help you in your quest towards healthier living!
Source: Weight Watchers.com




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HOW TO PREVENT BECOMING A POST-RESOLUTION DROP-OUT - Part 1

More than half of people who start a new exercise program will quit within the first six months.  Here are some strategies to keep from becoming a disappointed statistic:

Goal Setting - Try training for something vs. exercising randomly as a motivational tool.  Be sure to cross-train to reach these goals as well as to prevent boredom and injury. 

Scheduling - Schedule workouts on your calendar to elevate their importance to that of your other commitments.

Support - Find workout buddies who will motivate you to stick with your program.

Realistic Attitudes - Avoid "all-or nothing" thinking.  A brief workout is better than none -- progress, not perfection!
Source: American Council on Exercise

Next month: more drop-out prevention tips . . .


DO YOU NEED HEALTH EDUCATION CONTENT FOR YOUR NEWSLETTER, BLOG, WEBSITE, OR HAND-OUTS FOR YOUR ORGANIZATION, BUSINESS, OR EVENT?  I CAN SAVE YOU THE TIME AND EFFORT BY PROVIDING CUSTOMIZED MATERIALS ON A VARIETY OF TOPICS FOR YOU TO REPRODUCE AND PERSONALIZE WITH YOUR CONTACT INFORMATION.  PLEASE CALL ME AT 617-738-8222 FOR MORE DETAILS.

HOW TO WIN THE BATTLE OF THE BULGE AT YOUR DESK - Part 1

Here's a common concern: How can I attain or maintain a healthy body weight when I'm sitting at a desk all day?  These strategies can help:

- Snack wisely - If you tend to snack when you're at the computer, be prepared.  Keep healthy options handy so you don't rush off for an emergency visit to the vending machine.  And stow snacks in a drawer instead of on your desk top  -- out of sight, out of mind.

- Drink up - In the same way, if water is in sight, you'll easily drink your six 8-ounce glasses by the end of the day, which helps with weight control.  Keep a container of fresh water next to your computer at all times.

- Plan lunch - Try eating half of your lunch at noon, then, when the mid-afternoon munchies hit, eat the other half.  You can also think of it as "lunch #1" and "lunch #2".  Scheduling your meals to protect against cravings is smart.  And it's best to bring food from home for healthier eating.
Sources:  www.WeightWatchers.com, www.NancyClarkRD.com

More tips next month . . .




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