BE SMART WITH YOUR SMARTPHONE (AND OTHER DEVICES) - Part 3

Continued from 10/18/14 post . . .

- Don't fall for text spam.  It is on the rise.  Links in text spam can lead to websites of scammers or those that download malicious software, so do not click on unfamiliar links within a text.  You can go to your wireless carrier's website and ask to have texts sent over the Internet blocked.  Or install an app that can block them.

- Turn off location tracking.  Disable it except when you need it, such as for driving directions or finding a nearby business.  Turn it off for individual apps if your phone's operating system lets you.

- Clean out your old phone.  Before you sell or recycle your phone, remove memory card, restore factory settings, and make sure all sensitive information is deleted.
Source: Consumer Reports



THE HOLIDAYS ARE JUST AROUND THE CORNER . . . GIFT CERTIFICATES FOR THERAPEUTIC MASSAGE AND EASY RELAXING MEDITATION CDs MAKE THOUGHTFUL AND CONVENIENT GIFTS FOR CLIENTS AND COLLEAGUES, FAMILY AND FRIENDS.  PLEASE CONTACT ME AT 617-738-8222 TO PLACE YOUR ORDER TODAY!

IS THE FITBIT ACCURATE?

New technology can give us miles, calories, and hopefully get us moving!  Wearable activity monitors by BodyMedia Fit(R), DirectLife, Fitbit(R) One and Zip, Jawbone UP(R), Nike+Fuel Band, Basis Band, and Actigraph GT3X+ were evaluated against a portable metabolic analyzer.

Results showed good accuracy in a wide variety of activities.  However, when measuring steps taken, monitors worn on the wrist tended to overestimate step counts.  In contrast, clip style monitors were very accurate in measuring steps.

The bottom line: these monitors can help with motivation and provide good information about activity levels.
Source: American College of Sports Medicine



THE HOLIDAYS ARE JUST AROUND THE CORNER . . . GIFT CERTIFICATES FOR THERAPEUTIC MASSAGE AND EASY RELAXING MEDITATION CDs MAKE THOUGHTFUL AND CONVENIENT GIFTS.  PLEASE CONTACT ME AT 617-738-8222 TO PLACE YOUR ORDER TODAY!

BE SMART WITH YOUR SMARTPHONE (AND OTHER DEVICES) - Part 2

Continued from 9/13/14 post . . .

Many of us forget that a smart phone is just another computer.  Clicking on QR codes, apps, games, and Wi-Fi can expose your personal information.  Here are some tips for minimizing the dangers:

- Install apps cautiously and be alert to malicious impostors that look like brand-name products.  If an app contains sensitive personal information, use a password.  Consider getting a security app and screen lock.

- Be cautious when using Wi-Fi.  If you're transmitting information over a Wi-Fi network it can be intercepted.
Source: Murdoch University, Consumer Reports

Next month: More tips to protect your devices . . .


SEEKING GUEST AUTHORS!  I INVITE YOU TO WRITE A BRIEF EDUCATIONAL ARTICLE TO PROMOTE YOUR WORK TO OTHER PROFESSIONALS AND/OR MY CLIENTS.  PLEASE LET ME KNOW IF YOU ARE INTERESTED IN THIS FREE MARKETING OPPORTUNITY BY CONTACTING ME AT 617-738-8222!

REPETITIVE STRESS INJURY . . . OUCH!!! - Part 2

Continued from 9/6/14 post . . .

Here are some tips for preventing and relieving the accumulation of microscopic tears in your muscles that can produce a chronic, painful, activity-limiting condition:

- Good posture allows for more freedom of movement and reduces the strain on muscles and joints.  An ergonomic assessment of your workspace can help.

- Pay attention to your body as you perform daily tasks.  Habits such as hunching over the phone and tensing your shoulders and face contribute to symptoms.  Learning to recognize and change these patterns can bring relief.

- Take frequent breaks and drink lots of fluids to keep tissues hydrated.

- Exercise regularly to stretch and strengthen muscles -- but don't overdo it.

- Experiment with applying cold, heat, and elastic supports to sore areas.

- Pay attention to early signs of discomfort and seek professional help.

Therapeutic massage can be a useful part of your treatment -- please feel free to contact me at 617-738-8222 to discuss whether scheduling therapeutic massage and ergonomic assessment would be helpful in your case.
Source: Yoga 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 AT 617-738-8222 FOR MORE DETAILS.

BE SMART WITH YOUR SMARTPHONE (AND OTHER DEVICES) - Part 1

Passwords are your first line of defense.  To be strong, they should be long, complex, and use symbols, letters, and numbers.  Avoid these common passwords that can be easily hacked:

Combining your name and birth year (or your kids' or pets'), especially with an uppercase letter as the first character.  Hackers can crack these with minimal research.

Sequences of numbers such as 123456

password
qwerty
abc123
111111
iloveyou
adobe123
123123
admin
letmein
photoshop
monkey
shadow
sunshine
princess
trustno1
000000

Source: SplashData

Next month: More safety tips . . .



I APPRECIATE YOUR REFERRALS TO MY PRACTICE -- THANK YOU!

REPETITIVE STRESS INJURY . . . OUCH!!! - Part 1

Texting thumb, Mousing elbow, Guitar Hero wrist -- these syndromes can cause debilitating problems.  Performing a repetitive movement like clicking a mouse may cause microscopic tears in tendons, muscles, and other soft tissues.  Without adequate time to rest and repair themselves, these tears can become inflamed, and the gradual accumulation of such microtraumas can lead to the ailment known as repetitive stress injury.  A single mouse-click isn't stressful, but clicking a mouse for hours -- particularly when you are sitting with poor posture -- can result in the pain, tingling, and numbness characteristic of a repetitive stress injury.
Source: Yoga Journal

Next month: Tips for preventing and relieving repetitive stress injury . . .


I APPRECIATE YOUR REFERRALS OF YOUR FAMILY, FRIENDS, AND COLLEAGUES TO MY PRACTICE . . . . . THANK YOU!

HOW TO AVOID OVERPAYING ON YOUR HOSPITAL BILLS - Part 2

Continued from 7/5/14 post:

Here are some costly errors to look out for:

Duplicate orders for medications, lab work, or room fees - you might be billed for a canceled procedure, or for 11 cholesterol tests instead of one.

Operating room times - the anesthesia record states what times surgery began and ended.  With O.R. rates ranging from $69 to $300 or more per minute, being over-billed for extra minutes add up.

Up-selling - if your doctor orders a generic drug but the hospital provides you with a more costly brand-name version, you are not responsible for the increased charges.
Source: Consumer Reports


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 AVOID OVERPAYING ON YOUR HOSPITAL BILLS - Part 1

Did you know that 8 out of every 10 hospital bills contain multiple errors?  Even if your insurer covers overcharges, they will count toward your lifetime spending cap.  Here's what to look for:

~ Incorrect basic data - if information such as your insurance group number is wrong, the amount the plan covered is likely to be off too.

~ Unbundled fees - call your insurer to see whether multiple lab tests in one day should have been bundled under one fee, and what items are included in kit, tray, and room fees to avoid duplicate charges.  Operating room fees, for example, cover sheets, gowns, and gloves.
Source: Consumer Reports


Next month: More mistakes to look out for on your hospital bills . . .


Seeking guest authors!  I invite you to write a brief educational article to promote your work to other professionals and my clients.  Please let me know if you are interested in this free marketing opportunity by calling me at 617-738-8222!

MOVING MATTERS

Question: I've heard horror stories about moving companies holding people's belongings for ransom and charging thousands of dollars more than the quoted fee before delivering.  How can I make sure this doesn't happen to me?

Answer: Never select a mover on price alone.  By gathering 3 written estimates, you can identify unrealistically low prices that could mean extra charges later.  Compare estimates and all other services for a thorough picture of your total costs, and always require a physical, in-person estimate.  Seeing firsthand the size and quantity of your goods is the only way to effectively estimate costs.

Movers are legally required to deliver your goods for no more than 10% above a non-binding estimate unless you change the scope of services after the estimate was provided.

Stop the move if an upfront deposit or pre-payment in cash is required.  Always ask about additional fees and get answers in writing.  Never let your mover leave before you receive a written copy of your contract, inventory paperwork, and any possible guarantees and warranties.  You should also ask for your driver's full name, driver's license ID, truck number, and cell phone for easy contact during the move.

When an interstate move takes place, federal law requires movers provide you with a Rights and Responsibilities booklet which you should read carefully to know what to expect from your mover.
Source: Graebel New England Movers, Distinctive Homes Boston



I APPRECIATE YOUR REFERRALS ~ THANK YOU!

GOOD FOOD GONE BAD

Nothing says "summer" more than eating outdoors!  But don't let food poisoning spoil your fun.  Here are a few safety rules:

- Pack raw meats, poultry, and seafood on the bottom of the cooler to reduce risk of their dripping on other foods.
- Pack coolers until they are full; a full cooler stays cold longer than one that is partially full.
- Don't put a picnic basket or cooler in the car trunk; keep it inside an air-conditioned car.  Outdoors, keep coolers in the shade with lids closed, replenish melted ice, and open coolers as infrequently as possible.
- Keep cold foods 40 degrees or colder, particularly those containing eggs or mayonnaise.
- Hot foods, especially meats and poultry, should be heated to at least 140 degrees and served immediately.
- Discard food left out for more than one hour.
- Wash all melons before cutting.  Bacteria causing food poisoning are often on the rinds and can be spread by a knife cutting through the rind or by your hands.  Cut melon should be refrigerated to prevent bacteria that thrive on them when they are not cold; sitting on top of ice is not cold enough.
- When in doubt, throw it out!
Source: UC Berkeley Wellness Letter


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10 TIPS FOR CREATING DELETE-PROOF EMAILS

Make the top line the bottom line - use a short, informative headline as your subject line.  Summarize your key points and don't leave it vague ("hi") or blank.  Readers will decide from the subject line whether to read now, read later, forward, or delete.

Don't end up in the trash and SPAM folders - avoid using all capital letters, exclamation points, and words that will trigger SPAM filters.  (Search "spam triggers" for a list).

Identify jokes and political messages in the subject line for good internet etiquette.

Keep it brief - multiple small paragraphs are more effective than one long one.  The average person's attention span is 3-4 paragraphs.

Number each topic - this makes complicated messages with many topics or questions easier to understand and makes replying - by the number - simpler.

Trim your reply - leave only essential portions of previous messages, not the whole thread.

Keep your signature line short - 2-3 lines maximum with nothing nonessential.

Proof-read - double check your spelling, punctuation, and grammar.

Slow down and cool off - What you write is documented forever and may be circulated widely, so be careful not to come across as abrupt or rude.
Source: PC World



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.

PEEPER PROTECTION

Long-term exposure to ultraviolet (UV) light from the sun can be damaging to the eyes.  It increases the risk of sight-threatening cataracts, as well as a number of other disorders, such as macular degeneration, that impair vision or cause blindness.  Overexposure to the sun's rays can also burn the front of the eye or cornea, causing temporary blindness.

Sunglasses can provide 100% protection if you  choose them wisely, and that doesn't mean they have to be expensive.  Look for lenses that block at least 99% of both UVA and UVB rays.  Additionally, polarized coating helps reduce glare from other surfaces, such as water.

The lens color is really a matter of preference, although they should be dark enough that you can't see your eyes easily when looking in a mirror.  Be sure they are close fitting and fully cover your eyes.

Additionally, a hat with a wide brim can keep about 50% of UV rays from reaching the eyes.
Source: US Dept. of Labor Occupational Safety and Health Administration (OSHA)



GIFT CERTIFICATES FOR THERAPEUTIC MASSAGE AND EASY RELAXING MEDITATION CDs MAKE THOUGHTFUL GIFTS FOR MOTHER'S DAY (SUN. MAY 11th)!  PLEASE CONTACT ME AT 617-738-8222 FOR MORE INFORMATION.

GETTING STARTED AND GETTING DONE: THE KEYS TO PRODUCTIVITY - Part 2

(Continued from 3/15/14 post)

Here are some more tips to increase your productivity:


- Admit multitasking is ineffective.  Focus on something and finish it.
- 20% of your tasks need to get 80% of your attention.  Delegate as much of the rest of it as you can.
- Outsource the right things and set whoever you're outsourcing up for success.
- Say NO more often.  Not everything merits your time and attention.
- Neglect stuff.  Some things can sort themselves out without you spending time on them.
- Stop doing "research" (in other words, reading junk on the internet).
- Dare to be slow.  Don't mistake activity for achievement.  Only go as quickly as you can while still delivering quality work.
- Avoid being a perfectionist.  It will never be perfect.  Good enough is good enough.
- Have all your emails funneled to one account and don't leave email sitting in your box.  Once you decide to open an email, act on it.  Read, reply, or delete.  You don't want to "touch" the same email repeatedly.
- Keep a notebook or electronic device with you to write down your thoughts.
- We all have the same 24 hours each day.  So, the disparity between what high achievers accomplish versus what the average person does is how they use those hours.  Use yours wisely.
Source: Fitness Business Marketing


GIFT CERTIFICATES FOR THERAPEUTIC MASSAGE AND EASY RELAXING MEDITATION CDs ARE A GREAT WAY TO RECOGNIZE OFFICE STAFF ON ADMINISTRATIVE PROFESSIONALS DAY (WED. APRIL 23rd)!

AGING IN PLACE -- SAFELY - Part 2

(Continued from 3/1/14 post)

To safely age in place, preventing falls is critical.  1 in 3 adults aged 65 and older fall each year, with half of those suffering fall-related injuries needing to move to nursing facilities.  Ask a rehabilitation/fall prevention specialist to conduct a home walk-through, inventory risk factors, and make recommendations.  Some tips to fend off falls:

- Repair sidewalk and driveway cracks
- Install handrails on stairs and steps
- Secure carpeting and avoid throw rugs
- Reduce clutter
- Use a nightlight
- Consider subscribing to an emergency response system
Source: Centers for Disease Control and Prevention


THANK YOU FOR PATRONIZING AND REFERRING PEOPLE TO MY INDEPENDENT PRACTICE.  YOU ARE SUPPORTING CREATIVITY AND ENTREPRENEURSHIP, FOUNDATIONS OF THE U.S. ECONOMY, AND NURTURING OUR LOCAL COMMUNITY!

GETTING STARTED AND GETTING DONE: THE KEYS TO PRODUCTIVITY - Part 1

Here are some tips to make you a productivity machine:

- Plan your day the evening before.  Organize your to-do list for every day.  It's your productivity road map for the day.
- Allocate your time.  Know how much time something should take and plan accordingly.
- Effective scheduling looks for ways to minimize wasted time.  Schedule phone calls or client sessions back to back.
- Do the most important thing first.  Nothing sets the tone for a productive day like knocking out a big task early.
- Make it easy to get started.  Prep the night before, keep what you need handy and minimize distractions.
- Prioritize ruthlessly.  Focus your time on high ROI (Return on Investment) activities.  Track the return on the things you spend time on and prioritize accordingly.
- Beat procrastination.  Just start.  All you have to do is get going and more often than not you'll get on a roll and accomplish a lot.
- Time block.  You'd be amazed at what you can get done with one uninterrupted 30-50 minute block of time.  Use a timer.
- Minimize disruptions.  If you're working on something, letting other things interfere will cause you to lose your momentum and reduce your productivity.
- Goal set.  Why bother doing something if you don't have a goal for the outcome of that activity?
- Set and respect deadlines.  If you don't have deadlines you don't get things done.
Source: Fitness Business Marketing

Next month: more productivity tips . . .

SEEKING GUEST AUTHORS!  I INVITE YOU TO WRITE A BRIEF EDUCATIONAL ARTICLE TO PROMOTE YOUR WORK TO MY CLIENTS AND OTHER PROFESSIONALS FOR MY NEWSLETTERS AND BLOG.  PLEASE LET ME KNOW IF YOU ARE INTERESTED IN THIS FREE MARKETING OPPORTUNITY BY CONTACTING ME AT 617-738-8222!

AGING IN PLACE -- SAFELY - Part 1

More and more seniors are staying in their homes -- aging in place -- longer.  To keep safe, seniors should pay special attention to home modification and repairs, yard safety, and fall prevention.

Indoors: Because seniors often live in older homes, it's important to make sure electrical wiring is in good shape and fuses are not overloaded.  Making modifications and repairs can allow seniors to more easily manage bathing, cooking, and stair climbing activities.  Install sturdy grab bars in the bathroom, outside ramps for easy access, and lower counter tops in the kitchen.  Local Agencies on Aging have information on contractors and funding assistance.

Outdoors: Yard maintenance can be hazardous. Beware of lawn mowing mishaps from lifting and servicing the mower.  Consider getting help from relatives or paying lawn and garden services for yard work and other outdoors jobs such as gutter cleaning.
Source: QBE Regional Insurance

Next month: Fending off falls . . .


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.

MAKING FITNESS RESOLUTIONS THAT LAST - Part 2

Continued from 1/18/14 post . . .

Here are some more tactics based on current research:

Proactive Pessimism - The "resolution high" leads people to underestimate and omit planning for difficulties.  The stronger the intention, the more we fail to seek support and tend to increase our optimistic predictions regarding our success rather than the actual desired behaviors.  Instead of getting "psyched up", it's more effective to recognize obstacles and create a specific plan of action to overcome them on an ongoing basis. (Koehler & Poon 2006; Koehler, White & John 2011; Stadler, Oettingen, & Gollwitzer 2009)

The Power of Remorse -   Anticipating how much they'll later regret skipping a workout motivates people above and beyond imagining the positive outcomes of exercising.  Play out the consequences of the decision to exercise or skip it by asking "how will I feel tomorrow about the decision I made today?"  (Abraham & Sheeran 2004)
Source: IDEA Fitness Journal


THANK YOU FOR YOUR REFERRALS!

HOME IS WHERE THE HEALTH IS - Part 2

Continued from 1/4/14 post . . .

Here are some more tips for making your home a place that supports your healthy living resolutions:

Clear out a space for your workouts - If you have a small home, a dedicated corner will do.  Even if you belong to a gym, this gives you a "no excuses" option when bad weather and other obstacles arise.  All you need is a mat and some hand weights.  Make this space off-limits for other activities.

Make your bedroom your sanctuary - You need 7-9 hours of quality sleep each night, so keep the television, computer, and hand-held electronic devices elsewhere.  Buy cozy linens and comforters for your bed.  Make sure you keep the room cool, dark, and quiet -- black out shades or curtains and a white noise machine can be helpful.
Source: Fitness Professional Journal



GIFT CERTIFICATES FOR THERAPEUTIC MASSAGE AND EASY RELAXING MEDITATION CDs MAKE THOUGHTFUL VALENTINE'S DAY GIFTS (FRIDAY FEB. 14th).  AND BE SURE TO TREAT YOURSELF!

MAKING FITNESS RESOLUTIONS THAT LAST - Part 1

Here are some ideas based on current research:

Intention isn't enough - When people are asked to predict how much they will exercise, they generally base their answers on an ideal world -- no work deadlines or sick kids.  When the reality is less than their prediction, they often consider it an exception, thinking "this week is insane . . . it will be much easier to exercise next week."  We can set more realistic goals by following up our ideal predictions with the question "how much time do I think I will have for exercise this week?" (Tanner and Carlson 2009)

Motivation isn't enough - Motivation to exercise can be outweighed by even stronger unspoken counter motivations not to exercise, including choosing to spend more time at work, socializing, or with family, and avoiding discomfort and embarrassment.  We can uncover our hidden obstacles by observing what we did when we skipped a workout.  For example, if the choice is to unwind after work instead of exercising, try strategies such as scheduling workouts earlier in the day. (Richetin, Conner & Perugini 2011)
Source: IDEA Fitness Journal

Next month: More tips to make resolutions that stick . . .


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.

HOME IS WHERE THE HEALTH IS - Part 1

Here's how to make your home a place that motivates you to be successful in your quest for excellent health:

Keep temptation out of the house - If you can't resist junk food, then don't test yourself.  That's not willpower -- it's torture!  Don't use the excuse that your family needs to eat these things.  What better favor could you do them than to get rid of sweets and processed foods?

Restock with the good stuff - Now that you have some free counter space and fridge shelves, make sure that you stock up on healthy treats that are accessible to everyone in the house.  Keep fresh fruit in a bowl and cut up salad fixings in the refrigerator.  If it's easy and convenient, you'll be more likely to make smart choices.

Water is the way - Avoid the soda and sugary juices by making your water as appetizing as possible.  Consider getting a water filtration system.  A slice of ginger, lemon, lime, or orange, or a sprig of mint is a healthy way to add flavor.
Source: Fitness Professional Journal

Next month: More healthy home tips!

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