Seven Ways to Prevent Heart Disease and Stroke

Someone dies from heart disease, stroke or another cardiovascular disease every 43 seconds in the U.S., according to the American Heart Association (AHA). To help you live a longer, healthier life, the AHA notes seven things you can do to reduce your chances of a heart attack or stroke.

1. Know your risk. Certain factors can increase your risk, including smoking, kidney disease, high cholesterol, hypertension, diabetes and a family history of early heart disease. Many risk factors can be prevented or managed by making lifestyle changes.

2. Eat healthy. Build your diet around vegetables, fruits, whole grains, legumes, nuts, plant-based proteins, lean animal proteins and fish. Make smart choices like limiting refined carbohydrates, processed meats and sweetened drinks. Use the nutrition label on packaged foods to cut back on sodium, added sugars and saturated fats, and avoid trans fat.

3. Stay active. Move more–it’s one of the best ways to stay healthy, prevent disease and age well. Adults should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week. If you’re already active, you can increase your intensity for even more benefits. If you’re not active, get started by simply sitting less and moving more.

4. Watch your weight. Stay at a healthy weight for you. Lose weight if you’re overweight or obese. Start by eating fewer calories and moving more. You can check your body mass index (BMI), and if you need help, talk to your doctor about a weight loss plan.

5. Live tobacco-free. If you don’t smoke, vape or use other tobacco products, don’t start. There’s no such thing as a safe tobacco product. If quitting tobacco is a challenge for you, ask your doctor to help you kick the habit using proven methods. And try to avoid secondhand smoke, too!

6. Take your medicine. If you have a health condition, your doctor may prescribe statins or other medications to help control cholesterol, blood sugar and blood pressure. Take all medications as directed. But don’t take aspirin as a preventive measure unless your doctor says to. If you’ve never had a heart attack or stroke, a daily aspirin may not help you at all and could cause problems, including risk of bleeding. If you’ve had a heart attack or stroke, your doctor may want you to take a low dose of aspirin to reduce your risk of having another.

7. Be a team player. Your doctor is one of the best resources to help you reduce your risk of heart disease or stroke. Work together on your prevention plan and to address current health conditions. Ask questions, and be open about any challenges you may face in trying to make healthy changes. Stress, sleep, mental health, family situations, tobacco use, food access, social support and other issues can all affect your health and well-being.

Four Time Management Tips

These days, we’ve all got busy schedules. From work to family and social commitments, it can be hard to fit in everything. Here’s where time management can help. Consider the following tips to tick more off your to-do list, daily.

Time block. Time blocking is one of the No. 1 metrics of successful time management, and it can make larger tasks feel less overwhelming. Each night before bed, look at your next day’s to-dos and chunk off sections of time for each project, from cleaning the house to tackling paperwork. Unsure how much time? Aim for 1 – 3 hours to avoid mental exhaustion.

Schedule the hard stuff first. To slay procrastination, schedule the things you’d prefer not to do, first. Getting the difficult or least-liked items done first will help you feel more productive.

Reward yourself. Sprinkle in 15 – 30 minute reward breaks throughout the day, like walking with the dog, reading a chapter of a book or calling a friend.

Be kind. Regardless of how diligently you planned to follow your daily schedule, sometimes things happen. A headache, family emergency or a task that proves more difficult than you expected. Even a terrible night’s sleep can throw off your flow. If this happens, be kind to yourself, pat yourself on the back for what you did manage to accomplish and promise to catch up tomorrow.

 

Smart Home Technology You Can Easily Integrate Into Your Home

Smart home technology is advancing beyond telling your phone or internet-enabled device to play music and look up sports scores.

Smart thermostats, lightbulbs, plugs, locks and doorbells are available to homeowners, and the list of things technology can connect to within a home is growing every year.

Here are some smart devices you may want to consider integrating into your home:

Thermostat
With a variety of options to choose from, one of the most popular smart thermostats among today’s homeowners is the Nest Learning Thermostat, which is owned by Google.

The Nest thermostat uses an algorithm to adapt to your preferences, as well as when you leave and arrive home. When you’re away at work, it uses your phone’s location to determine that you’ve left and enters eco mode to save money and energy, reducing bills by up to 15 percent, according to the company.

Floodlight
The Sengled Smart LED Floodlight is an inexpensive way to monitor your home as a motion sensor, while providing light without having to turn the light switch on and off.

Unlike some motion detector lights that require installing new fixtures and possibly wiring, the Sengled Smart LED bulb connects to existing fixtures. Built-in motion and daylight sensors turn the light on automatically for 90 seconds when motion is detected within 30 feet. The light can also be controlled through voice control on Alexa or Google Assistant.

With the Sengled app, you can even receive mobile notifications when motion is sensed.

Smart Lock
The August Smart Lock Pro + Connect attaches to the existing deadbolt and features keyless access. With your phone in your pocket, you can open the door without fumbling for your keys. It automatically locks the door behind you after you leave.

The lock can also be voice activated through Siri, Amazon Alexa or Google Assistant.

Smart Doorbell
Want to see who’s ringing the doorbell? With continuous streaming and video recording, the Nest Hello gives you a 160-degree view and visitor detection alerts. It also has a speaker and microphone so that you can communicate with visitors knocking on your front door whether you’re inside the house—or away from home.

Ideas on How to Keep Pests Out of the Kitchen

No matter how much of a critter lover you may be, pests in your kitchen is never fun. But many consumers are also disinclined to spread poison all over their culinary arena. Below are a handful of natural, poison-free ways to keep those creepy crawlies outside where they belong.
Vinegar and oil. No, you’re not making a salad dressing. By mixing water, vinegar and essential oil in a small spray bottle, you can spray your counter tops, window sills and nooks and crannies to help ban bugs. Use a mix of half white vinegar, half water and 10 drops of lavender oil.
Lemon juice. Like the vinegar mix, lemon juice can act as a natural deterrence. Cut it with water and sprinkle it around your counters, the backs of your shelves and anywhere you see bugs infiltrating.
Diatomaceous earth. This soft rock powder sounds like a mouthful, but really works to help keep critters outside. Simply sprinkle it in the cracks of your home where pests are likely to infiltrate.
Coffee grounds. Yet another wonderful gift from the coffee plant. This trick works outside rather than inside—sprinkle coffee grounds around the foundation of your home to deter bugs from climbing in.
Dish soap. While not completely “natural,” this is likely something you already have hanging around your home. Mix a bit of soap with water and rub it along your baseboards, window sills and door jambs.

FiveWays to Add Chic Vibes to Your Bathroom

Looking to add some of your own personal chicness to your bathroom? Below are a few ways you can add a little oomph to your powder room.

Climbing plants. Climbing vines indoors can add a jungly, naturalistic element to your space. Some of the coolest vines for interiors are ivy, heartleaf philodendron, jasmine and betel leaf plant.

Art. Don’t be afraid to add some unique art to your bathroom! A cool painting or sculpture can make a great focus piece.

Lighting options. From an interesting lighting fixture to a colored bulb or recessed lighting beneath, don’t be afraid to get funky with your lights.

Mirroring. Add an expressive picture frame to the edge of your vanity mirror, or create an entire mirrored wall to open up the space and add light.

Playful patterns. If you’re a fan of patterns, consider placing a bold pattern on your ceiling, floor or on one wall to make the space more interesting.

Five Easy Ways to Brighten a Room

Do you have a room in your house that always seems dark no matter what? Perhaps it’s due to low ceilings or minimal windows. Maybe the walls are painted a darker color than you would like. Whatever the reason, don’t worry. Below are a few simple ways you can brighten the space.
Remove or minimize window coverings. A dark room will only seem darker with heavy window hangings. Choose something light and gauzy, or remove window coverings altogether to welcome the sunlight.
Paint it white. From the ceilings to the floors, painting surfaces a white or off-white color will brighten your space and make it appear larger.
Add mirrors. We all know the old mirror trick can make a space seem larger, but did you know it can brighten it, too? Mirrors reflect light, so the more mirrors, the more light you will have reflected. Try a mirrored wall or a mirror-topped coffee table.
Remove (some) furniture. The less crowded a room, the more space for light to bounce around. Nix any unnecessary furniture, knick knacks or clutter.
Trim the trees. Okay, so you’ve cleared the curtains, added a large mirror and painted your dark wood floors white. Does the room still seem dark? Head outside and look for any trees or shrubs that may be encroaching on your sunlight.

Healthy Ways to Manage Stress

We all have stress in our lives. Busy days at work, problems at home, traffic jams and money trouble are prime examples of stressful situations. However, chronic stress can lead to serious health issues, such as heart disease, high blood pressure and depression, so preventing and managing stress is essential to living happier and healthier.

Here are some tips from the U.S. Department of Health and Human Services to help you deal with stress:

Prepare yourself. Prepare ahead of time for stressful events like a job interview or a hard conversation with a loved one. Stay positive, picture what the room will look like and what you’ll say, and have a backup plan.

Plan your time. Feeling in control of your situation could lower stress. Think ahead about how you’re going to use your time. Write a to-do list and figure out what’s most important–then do that thing first. Be realistic about how long each task will take.

Relax with deep breathing or meditation. These are two effective ways to relax your muscles and clear your mind.

Relax your muscles. Stress causes tension in your muscles. Try stretching or taking a hot shower to help you relax.

Get active. Regular physical activity can help prevent and manage stress. It can also help relax your muscles and improve your mood. Aim for 2.5 hours a week of physical activity. Try riding a bike, taking a walk or lifting weights. Be sure to exercise for at least 10 minutes at a time.

Eat healthy. Give your body plenty of energy by eating healthy, including vegetables, fruits and lean sources of protein.

Talk to friends and family. Tell your friends and family if you’re feeling stressed. They may be able to help.

Get professional help if you need it. Stress is a normal part of life. But if your stress doesn’t go away or keeps getting worse, you may need expert help. A mental health professional, such as a psychiatrist or social worker, can help treat stress-related conditions. Lots of people need help dealing with stress–it’s nothing to be ashamed of.

How to Organize Your Kitchen Cabinets

The kitchen is one of the busiest rooms in any household. It’s where meals are cooked and families eat, and also a place to play fun games or just talk.

The foodie craze is changing the way we eat and the way we cook. Amateur chefs get ideas from cooking shows and then visit farmers markets to find the best possible ingredients for the delicious meals they put together. And homebuyers want the perfect kitchen where they can make their culinary creations. While a complete revamp of your kitchen isn’t necessarily practical, one easy step is to clear out the cabinets and pantry.

Organize Your Pots and Pans. You should dedicate a cabinet or two to your pots and pans, and start the process by emptying out the cabinets and dusting them. Then, put the cookware back, neatly and organized. Place covers on pots and arrange them by size. This is also a good opportunity to get rid of items you no longer use and to designate a cabinet for special cooking items like slow cookers, bread makers, food processors, blenders, etc.

Dishes and Glasses. If your cabinets are overrun with dishes, bowls, cups and glasses, clear out some clutter. Set aside older things you no longer use and, if possible, donate them to a local soup kitchen or senior center. Keep whatever you’ll need to use while selling your home and place everything back neatly. Try not to leave any cabinets completely empty, but rather, send the message to buyers that your kitchen has enough room for all their cooking supplies.

In the Pantry. This is commonly a space that has a lot of potential for improved organization. Go through your pantry and toss ingredients and packages with expiration dates that have passed or that you don’t expect to use. Then clear everything else out, clean the shelves of crumbs and spilled foods, and replace things neatly. Put canned goods like soups, sauces and vegetables together, and cereal boxes on one level with boxed goods on another level.

Under the Sink. Here’s a space that can get unorganized and messy very easily. Clear everything out and clean this space thoroughly. This is where people commonly keep cleaning ingredients, dishwasher detergent, sponges and cleaning supplies. Get rid of items you don’t use (be sure to dispose of cleaners in an environmentally safe way) and replace them in an organized manner.

Organizing the storage areas in your kitchen will improve your home’s visual appeal while allowing potential buyers to imagine themselves preparing delicious meals in the space.

How to Organize Your Garage

A garage is an excellent place for storage, but things are often put there and forgotten. This can result in a disorganized mess that makes it difficult to find room for vehicles and other important items. If your garage could use some organization, you need a strategy.

Get Help and Make a Plan
First, realize that organizing a garage is a task that will take a lot of time and effort. Set aside at least two consecutive days and find people to help you. Dividing the work among several people and multiple days will make it more manageable and less stressful, which means you will be more likely to get it done.

When organizing your garage, you need a plan. You can work out the details and make changes along the way, but having a general idea of what should go where and which items you can get rid of will help you avoid feeling frustrated and overwhelmed.

Look around and take stock of what is in the garage. Make a list of categories that you can use to organize items. You will want separate areas for tools, car care equipment, paint, seasonal items, sports equipment and other belongings. If any items can be safely and conveniently stored inside the house, that will make it easier to organize the rest of your possessions in the garage.

Decide where to put each category of items based on how often you use them. Frequently used tools should be stored in a toolbox or hung on a wall. Lawn and garden equipment should be easily accessible. Seasonal items can be put in an out-of-the-way place where you can still get to them without too much trouble.

If the garage does not have shelves or cabinets, installing some can make organizing much easier. You can purchase shelves and cabinets at a home improvement store and install them yourself or assign the job to one of your helpers.

In the process of organizing the garage, you will likely come across things that are broken or that you no longer use. Either throw them out or donate them. If you have a lot of trash, consider renting a dumpster. Designate an area for items to donate.

Make Sure Everyone Is on the Same Page
Communication is vital when working with a team on a large project such as organizing a garage. Before you get started, discuss the plan. Listen to others’ suggestions, make any changes you consider reasonable, then settle on a final plan and be sure that everyone understands it. Making signs to indicate where various types of items should go can help the group avoid confusion, arguments and wasted time.

Get Started
Looking at a messy garage every day can be frustrating and overwhelming. The problem won’t take care of itself, so the best thing is to come up with a plan and tackle it head-on. Get some friends or family members to help you make the process more manageable.

 

Five Ways to (Finally) Beat Procrastination

Whether it’s cleaning out the basement, writing a report for school or work, or getting personal finances in order, nearly all of us have something lingering on our to-do list that we just keep pushing off. Below are five easy ways to stop procrastinating and improve your overall productivity.

1. Do It First. If you’re dreading it, do it first. There’s nothing worse than a lingering aura of dread over a task, so by tackling it head on, you eliminate both the project and the anxiety around it. The longer you wait, the worse you’ll likely feel. Plus, imagine your relief after completing the task.

2. Set Small Daily Goals. If it’s a larger task (like that big basement clean-out), set small daily goals to keep you on track. For instance, choose one small corner to clean every evening, working in 15-minute increments. After two weeks, the project will be off your shoulders and it will have felt like a smaller deal.

3. Ask for Accountability. An accountability partner is one of the best ways to slash procrastination and keep you on track—but choose carefully. You need to find someone not afraid to dole out a little tough love, and you need to be willing to accept it.

4. Remove Temptation. Do you know that social media or Netflix feeds your procrastination demon? Put your cellphone and remote control down and cut those things off completely until you can get your to-do list done.

5. Reward Yourself. Kids and dogs aren’t the only ones who love a treat for a trick! Choose an affordable, healthy reward, such as a massage or tickets to a play, to help keep you motivated to bump that item off your list. Or, if you’ve removed a few beloved temptations, simply adding them back in may seem reward enough.