The concept of wellness has become increasingly vital in our daily lives. As we seek to optimize our physical, mental, and emotional well-being, one area that often gets overlooked is our living space. Creating a home environment that fosters wellness can have a profound impact on our overall health and happiness. From reducing stress to promoting better sleep, here are some tips for transforming your living space into a sanctuary of well-being.
1. Prioritize Natural Light and Airflow: One of the fundamental elements of a healthy home is ample natural light and proper airflow. Exposure to natural light not only boosts mood but also helps regulate the body’s internal clock, promoting better sleep patterns. Ensure that your living space allows plenty of natural light to filter in during the day by keeping windows unobstructed and using sheer curtains or blinds. Additionally, promote airflow by opening windows regularly to let fresh air circulate throughout your home, reducing indoor pollutants and creating a more refreshing atmosphere.
2. Declutter and Organize: A cluttered living space can contribute to feelings of stress and anxiety. Take the time to declutter your home and create a sense of order and harmony. Start by sorting through belongings and getting rid of items that you no longer need or use. Organize your remaining belongings in a way that is functional and visually pleasing, utilizing storage solutions such as baskets, shelves, and containers. By creating a tidy and clutter-free environment, you’ll promote a sense of calm and well-being within your home.
3. Choose Natural and Non-Toxic Materials:The materials used in your home can have a significant impact on indoor air quality and overall health. Opt for natural and non-toxic materials whenever possible, especially in areas where you spend the most time, such as bedrooms and living rooms. Choose furniture made from sustainable materials such as wood or bamboo and look for upholstery and textiles made from organic fabrics. When painting walls or renovating, opt for low-VOC (volatile organic compound) or zero-VOC paints and finishes to minimize exposure to harmful chemicals.
4. Create Spaces for Relaxation and Meditation:Designate areas within your home specifically for relaxation and meditation to promote mental and emotional well-being. Create a cozy nook with comfortable seating and soft lighting where you can unwind with a good book or engage in mindfulness practices. Consider incorporating elements of nature, such as indoor plants or natural materials, to evoke a sense of tranquility. Whether it’s a dedicated meditation corner or a soothing bath area, having spaces designed for relaxation can help reduce stress and promote inner peace.
5. Foster Connection with Nature: Bringing elements of nature into your home can have a profound impact on your well-being. Incorporate indoor plants to purify the air, add greenery, and create a connection to the outdoors. Consider introducing natural elements such as wood, stone, or water features to bring a sense of the natural world indoors. Spending time in nature has been shown to reduce stress and promote overall health, so bringing elements of the outdoors into your living space can help foster a sense of calm and well-being.
6. Promote Healthy Sleep Habits: Quality sleep is essential for overall health and well-being, and your home environment plays a crucial role in promoting healthy sleep habits. Create a bedroom environment that is conducive to restful sleep by keeping the room cool, dark, and quiet. Invest in a comfortable mattress and pillows that provide adequate support, and choose bedding made from breathable, natural fabrics. Minimize electronic devices in the bedroom and establish a relaxing bedtime routine to signal to your body that it’s time to wind down and prepare for sleep.
Creating a wellness-centric living space is essential for promoting health and happiness in our daily lives. By prioritizing natural light and airflow, decluttering and organizing, choosing natural and non-toxic materials, creating spaces for relaxation and meditation, fostering connection with nature, and promoting healthy sleep habits, you can transform your home into a sanctuary of well-being. Incorporate these tips into your living space to create a healthier, happier home environment for you and your loved ones.
It’s a Mood
How to Correctly Use Color Theory in Design
Maybe mood rings were never an exact science, but there is some truth in the relationship between color and mood.
Color affects how we see the world—whether it’s through our own emotions or what a color may represent to us. We associate black with funerals, yellow with sunshine, and red with anger.
That’s why color psychology plays a huge part in how we decorate our spaces.
“The color of a room changes the very essence of a room,” says local interior designer Tera Janelle, owner of Tera Janelle Designs. “Many times, homeowners consider how they want their home to look, but a better question to ask yourself is, ‘How do you want your home to feel?’”
Knowing where to start when painting or decorating a new space can be overwhelming, but Tera says not to overthink it.
“Worry less about what color a room ‘should’ be painted and more about how you want that room to feel,” she says. “Look for inspiration rooms that evoke a feeling you love. What colors are present in that room and how are they used?”
Photography by Tera Janelle Design
According to Tera, a great resource when beginning is a paint deck or fan deck—a collection of all the paint chips from a particular manufacturer or designer—which allows you to look at a wide range of colors without multiple trips to the hardware store.
“It can be difficult to read the undertones of light colors on a single-color chip, resulting in a room mistakenly painted light purple instead of light gray,” she says. “Instead locate that paint color on a paint deck that shows the color in a line of its shades from light to dark. The darkest colors on the strip will reveal a color’s undertones.”
A way to bring cohesiveness throughout your home is to consider establishing a color story, bringing together each room without having them look all the same.
“Consider how the colors in your home work together as a whole,” Tera says. “Focus on creating a color through-line throughout the home. A home’s through-line color might be blue, showing up as French blue on the dining room walls, navy on the kitchen island, and a pale robin’s egg blue in a bedroom’s bedding.”
But Tera says it’s important not to take a color story too seriously in order to allow for creativity—especially in places like your kids’ rooms.
“Feel free to allow kids’ rooms or creative spaces to deviate from your whole-home color story,” she says. “Worried to introduce the ‘grape purple’ your child loves for their bedroom? Try eggplant or a soft lilac on the walls for a neutral grounding, and introduce grape purple in the bedding, stuffed animals, or art.”
“The key to using color is to exercise control,” she continues. “Avoid painting every room a different color. Instead use different hues of one or two colors to provide an interesting overall color story.”
When you first select a paint color, Tera says to apply your paint samples to multiple walls in a room and make sure to review them during different times of day before deciding on a final color. This will save you time and money in case a color doesn’t work in that space. But it’s also important to consider artificial light as well as natural light.
“A lightbulb’s color [measured in degrees of Kelvin or ‘Kelvin temperature’] dramatically affects color in a room,” Tera explains.
For example, her preference is 2700K (or 3000K at maximum) for a soft glow that feels equally inviting day or night. Tera says she avoids daylight bulbs or bulbs of 3000K+ because they cast a cool blue light that can make colors in a space feel cold and sterile.
Photography by Tera Janelle Design
While Tera says there’s no great place to experiment with colors or patterns, there are easy hacks to try different things without overwhelming your space.
“If you are looking to experiment with paint color, such as a darker trim with lighter walls or a saturated wall color that feels like a risk, avoid open concept rooms and instead choose a room that can be easily repainted, like a small bedroom or powder bath,” she says.
Using decor that can be easily switched out such as bedding, pillows, napkins, or towels is also a great way to experiment.
But color palettes aren’t always black or white.
“Neutral colors include more than white and beige,” Tera says. “If you are scared to dip your toes into color, earth tones are a low-risk way to introduce color. Earth tones such as mocha, olive, blush, camel, blue, and khaki are also neutrals.”
Using neutrals as anchors in a room can also allow you to be more expressive.
“Neutral anchor pieces such as cabinetry, sofas, and rugs allow you more freedom to play with color in other elements, such as the art, wallpaper, and accent fabrics,” she says. While it may seem overwhelming and intimidating, Tera says don’t be afraid to trust your gut and take risks.
“Even seasoned interior designers use their own homes as design laboratories,” she says. “The practice of playing and experimenting teaches the most valuable design lessons. And we do not always get it right the first time! Instead embrace the pivot. The best designs are fluid.”
Photography by Tera Janelle Design
Holistic Healing
Examining the Philosophy and Principles of Homeopathy
When you get the sniffles or your head has been throbbing all day, what do you do? Do you reach for an over-the-counter medicine to quickly assuage the symptoms? Do you lean on an old remedy your grandmother used to use? For a growing number of people in the United States, they fall somewhere in between, opting for homeopathic remedies to not only treat the symptom but treat the underlying issue.
“Many people think homeopathy means home remedies like vitamins, supplements, essential oils, or herbs,” Kari Wagner, co-founder of TapRoots in Forest said. “While those things are good and can be helpful, they are not homeopathy.”
By definition, homeopathy is “the treatment of disease by minute doses of natural substances that in a healthy person would produce symptoms of disease.” According to Wagner, homeopathy is its own system of medicine made from plants, herbs, chemicals, and other natural substances. Homeopathy has been practiced for over two centuries and has endured a litany of scientific research aiming to prove its inefficacy—and its popularity is starting to grow.
“It’s a highly diluted gentle preparation of the substance that is very different from allopathic [modern, conventional] medicine,” she said. “Homeopathy stimulates the body to heal itself. It works on the system rather than just the symptom.”
This means that, when a person takes a homeopathic remedy, it’s thought to stimulate the body’s healing energy and triggers the body’s natural healing responses.
Homeopathy was first devised as a medical system by Dr. Samuel Hahnemann. According to Wagner, he believed conventional medicine sometimes did more harm than good, so he created homeopathy based on three core principles.
“His cornerstone healing principle is that ‘like cures like,’” Wagner explained. “This means that which can produce a set of symptoms in a healthy individual can treat a sick individual who is manifesting a similar set of symptoms. For example, if your eyes tear up, burn, or your nose runs when cutting a raw onion and you experience similar symptoms during allergy season, then a very minute dose of homeopathic remedy Allium cepa (made from onion) may help you reverse these symptoms.”
Hahnemann’s other two principles of homeopathy are “minimal dose” and “single remedy.”
“Only the minimal dose should be taken to initiate the body’s natural healing process,” Wagner explained. “Minimum doses don’t produce harmful side effects that many people experience when taking conventional medicines.”
As for the third principle, “single remedy,” Wagner says that homeopathy’s mission is to treat the whole person, not individual symptoms.
“When taking the correct single remedy, you’ll often notice a positive change in emotional health as well as physical health because you’re matching the person as a whole,” she said.
According to the National Center for Complementary and Integrative Health, there’s little evidence to support homeopathy as an effective treatment for any specific health condition. But Wagner purports its effectiveness, including for her family of five.
“I’ve used a long list of homeopathic remedies over the years to help my family of five combat colds, coughs, flu, stomach bugs, sore throats, sleeplessness, anxiety, headaches, sore muscles, inflammation, itchy bug bites, skin infections, chronic dry eyes, lyme disease, and much more,” she said. “You name it and I believe there’s a homeopathic remedy for it.”
In addition to Allium cepa, as referenced above for reversing allergy symptoms, other homeopathic solutions include Belladonna for headaches, Euphrasia for eye infections, and Gelsemium for fever and chills. A diluted remedy of Belladonna, a deadly nightshade plant, is thought to trigger the body’s natural responses to alleviate the headache. Euphrasia, in its natural state, can cause symptoms like redness, watering, and irritation of the eyes, so it’s therefore thought that using it as a homeopathic remedy can alleviate those symptoms caused by an eye infection. Similarly, Gelsemium, which is made from the yellow jasmine plant, can cause fever, chills, and muscle aches. A diluted remedy is Gelsemium is thought to alleviate those cold-related symptoms and encourage the body’s natural defenses to kick in.
Homeopathic treatments are often customized for each person and it’s not uncommon for individuals with the same condition to receive different treatments.
“Homeopathy can be used in tincture form, but it’s most often taken as a dissolvable tablet or pill,” Wagner said. “It is a different system than taking supplements.”
Given its highly individualized approach, homeopathy is a practice for informed practitioners. Whereas most adults feel comfortable popping a Tylenol or two for a headache or backache, it’s recommended that individuals seek the counsel of an experienced homeopath before diving into specific remedies.
When speaking with a homeopath, aim to give them as much information as possible regarding your symptoms and experiences including primary and secondary symptoms, the location of the symptoms, the cause of circumstances present at the time the symptoms occur, anything that causes the symptoms to get better or worse, and the sensations you are experiencing (such as a dull pain, throbbing, aching, etc.).
This article does not constitute medical advice. Please consult your healthcare provider before starting a new healthcare regimen. Homeopathic products are not intended to diagnose, treat, prevent, or cure any disease. These statements have not been evaluated by the FDA.
4 Tips to Get High Cholesterol Under Control
Heart disease is the nation’s leading cause of death for men and women, according to the Centers for Disease Control and Prevention, but many people aren’t aware they may be at elevated risk. More than 71 million adults in the United States have high low-density lipoprotein (LDL) cholesterol and nearly 50 million don’t have it under control, which puts them at higher risk for cardiovascular events, such as heart attack and stroke.
What’s more, nearly one-third (31%) of U.S. adults are not aware that having high cholesterol puts them at greater risk for heart attack and stroke, according to the findings of a recent study conducted by The Harris Poll commissioned by Esperion Therapeutics, Inc. The poll also revealed some inconsistent understanding about treatment options available for those with uncontrolled cholesterol. Fully 3 in 10 (30%) of those taking statins believe statins are the only LDL lowering treatment available for those with high LDL cholesterol.
“In auto racing, the red flag means danger on the track, stopping the race immediately,” said Dr. JoAnne Foody, chief medical officer at Esperion. “We are launching a patient education program, ‘Wave the Red Flag,’ to encourage people with uncontrolled high cholesterol to have their levels checked right away and discuss appropriate treatment options with their health care provider.”
If your high cholesterol is uncontrolled, understanding how you can achieve greater control can reduce your risk for serious health conditions, including potentially life-threatening cardiovascular events.
Consider these tips to get high cholesterol under control.
Talk with your doctor. Speaking with your physician is an important first step to managing any health condition. Your doctor can help you understand the severity of your condition and whether a treatment plan should be moderate or aggressive.
Check your progress. Keeping tabs on your cholesterol can help you and your health care team gauge whether your treatment plan is working. If you don’t have heart disease, you may not need to check as frequently, but your doctor can recommend the appropriate intervals to help manage your cholesterol most effectively.
Take medications as prescribed. Statins are the medications most often recommended by treatment guidelines for the management of blood cholesterol, and nearly one-third (30%) of those taking statins believe they are the only cholesterol-lowering treatment available, according to the survey. However, even with maximal statin therapy, some patients with chronic disease do not meet recommended LDL cholesterol levels. Taking your medications regularly and as instructed helps your doctor determine whether additional therapies – including non-statin treatments – could be useful to help manage your blood cholesterol.
Make lifestyle adjustments. Your diet plays a major role in lowering LDL cholesterol. Limiting fatty foods, especially those that are high in saturated and trans fats, is key. Monitoring your overall diet and exercising can also help reduce your risk of high cholesterol. Even if you don’t have high cholesterol, adopting more cholesterol-friendly habits can help prevent your levels from rising to unhealthy levels in the future.
To find additional information about managing your high cholesterol, talk to your health care provider and visit WaveTheRedFlag.info.
Fast Facts About Cholesterol
What is cholesterol?
The liver creates a fat-like waxy substance called cholesterol. It serves useful purposes for the body, including producing hormones and helping digest food.
How do you get high cholesterol?
The human body makes all the cholesterol it needs naturally, so any cholesterol you eat is cholesterol you don’t need. However, it can be difficult to avoid because you can find dietary cholesterol in many common foods, including meat, seafood, poultry, eggs and dairy. Other non-dietary contributing factors include health conditions like obesity and diabetes, as well as family history and advancing age.
What is a normal cholesterol level?
An average optimal level of LDL cholesterol is about 100 milligrams per deciliter (mg/dL).
An average optimal level of high-density lipoprotein, or HDL, cholesterol is at least 40 mg/dL for men and 50 mg/dL for women. HDL cholesterol can actually lower your risk of heart disease and stroke.
Are there symptoms of high cholesterol?
Unlike many health conditions, there are rarely any symptoms that your cholesterol is high. That’s what makes regular screening so important.
Photos courtesy of Shutterstock. Source: Esperion.
Building Healthy Habits
A Step-by-Step Guide to Transforming Your Lifestyle
Maintaining a healthy lifestyle can often be challenging. However, cultivating healthy habits is crucial for overall well-being and longevity. Building and sustaining these habits requires commitment, discipline, and a systematic approach. In this comprehensive guide, we will explore a step-by-step process to help you transform your lifestyle and embrace habits that promote a healthier, happier you.
Step 1: Self-Assessment and Goal Setting
The first step in building healthy habits is self-assessment. Reflect on your current lifestyle, identifying both positive and negative habits. Set clear, realistic, and achievable goals that align with your overall well-being. Whether it’s improving physical fitness, nutrition, or mental health, having specific goals provides a roadmap for your journey.
Step 2: Start Small and Gradual
Attempting to overhaul your entire lifestyle overnight can be overwhelming and unsustainable. Instead, focus on small, manageable changes. Start by incorporating one healthy habit at a time, allowing your mind and body to adapt gradually. This approach enhances the likelihood of success and helps in creating lasting habits.
Step 3: Create a Routine
Consistency is key when building healthy habits. Establishing a daily routine helps integrate these habits seamlessly into your life. Schedule specific times for activities such as exercise, meal preparation, and relaxation. Consistent routines not only make habits easier to adopt but also contribute to better time management and stress reduction.
Step 4: Prioritize Physical Activity
Regular exercise is a cornerstone of a healthy lifestyle. Choose activities you enjoy, whether it’s walking, jogging, swimming, or participating in a fitness class. Aim for at least 150 minutes of moderate-intensity exercise per week, and include strength training exercises at least twice a week. Find a balance that works for you and gradually increase intensity as your fitness improves.
Step 5: Focus on Nutrition
Nutrient-rich foods are essential for overall health and vitality. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Monitor portion sizes and stay hydrated. Consider consulting with a registered dietitian to create a personalized nutrition plan based on your specific needs and goals.
Step 6: Prioritize Sleep
Quality sleep is fundamental to good health. Establish a consistent sleep schedule, aiming for 7-9 hours of sleep per night. Create a relaxing bedtime routine, minimize screen time before sleep, and ensure your sleep environment is comfortable and conducive to rest.
Step 7: Manage Stress
Chronic stress can negatively impact physical and mental health. Develop effective stress management techniques such as meditation, deep breathing exercises, or engaging in hobbies. Prioritize self-care to reduce stress levels and enhance your overall well-being.
Step 8: Stay Accountable and Seek Support
Accountability plays a vital role in habit formation. Share your goals with friends, family, or a supportive community. Consider partnering with a workout buddy or joining group activities to stay motivated. Regularly evaluate your progress, celebrate achievements, and adjust goals as needed.
Building healthy habits is a transformative journey that requires dedication and patience. By following this step-by-step guide, you can create a sustainable lifestyle that prioritizes your well-being. Remember, small changes lead to significant results, and with commitment, you can achieve a healthier, happier life.
How Much Water Do You Really Need?
The Role of Hydration in Optimal Health
Water plays a pivotal role in maintaining optimal health. As the human body is composed of approximately 60 percent water, adequate hydration is essential for various physiological functions. However, the question remains: How much water do you really need? According to Harvard Health, “for healthy individuals, the average daily water for men is about 15.5 cups and for women about 11.5 cups. That might mean you need only four to six cups of plain water, depending on other fluid sources such as coffee, tea, juice, fruits, and vegetables.” But that number should adjust if you lead an active lifestyle, if it’s hot outside, if you’re taking specific medications, and your overall age.
The Importance of Hydration
Water is involved in numerous bodily functions, including digestion, nutrient absorption, temperature regulation, and waste elimination. It serves as a fundamental component of cells, tissues, and organs, ensuring their proper function. Dehydration, the state of insufficient water in the body, can lead to a range of health issues, from mild symptoms like headaches and fatigue to more severe conditions such as kidney stones and impaired cognitive function.
Hydration and Physical Performance
For individuals engaging in physical activities, proper hydration is even more crucial. Dehydration can negatively impact exercise performance, leading to fatigue, muscle cramps, and overheating. Athletes and fitness enthusiasts must pay close attention to their fluid intake to optimize their physical performance and recovery.
Determining Your Hydration Needs
While the popular recommendation of eight glasses of water a day is a good starting point, individual hydration needs can vary based on factors such as age, weight, activity level, climate, and overall health. The Institute of Medicine suggests a daily water intake of about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women, including all beverages and food sources.
However, a more personalized approach involves considering factors such as:
Body Weight: A general guideline is to consume half an ounce to an ounce of water per pound of body weight. For example, a person weighing 150 pounds should aim for 75 to 150 ounces of water per day.
Activity Level: Those who engage in regular physical activity or live in hot climates may require more water to compensate for increased sweating and fluid loss.
Climate: Hot and humid weather can lead to higher fluid needs, while colder climates may require less.
Health Conditions: Certain medical conditions, such as kidney stones or urinary tract infections, may necessitate increased water intake. Consultation with a healthcare professional is advised for individuals with specific health concerns.
Signs of Dehydration
Recognizing the signs of dehydration is crucial for maintaining optimal health. Common symptoms include:
Thirst: While feeling thirsty is a natural indicator of the body’s need for water, it’s essential not to rely solely on thirst as a signal to drink.
Dark Urine: Dark yellow urine may indicate dehydration. In a well-hydrated state, urine is typically pale yellow.
Fatigue: Dehydration can lead to feelings of tiredness and sluggishness.
Dizziness or Lightheadedness: Insufficient water intake can affect blood pressure and lead to dizziness.
Practical Tips for Staying Hydrated
Carry a Reusable Water Bottle: Having a water bottle on hand serves as a convenient reminder to stay hydrated throughout the day.
Set Hydration Goals: Aim for specific daily water intake goals based on individual needs, considering factors like activity level and climate.
Incorporate Hydrating Foods: Fruits and vegetables, such as watermelon, cucumber, and celery, have high water content and contribute to overall hydration.
The role of hydration in maintaining optimal health cannot be overstated. Water is the cornerstone of various physiological processes, and staying adequately hydrated is essential for overall well-being. While general guidelines exist, determining your specific water needs requires consideration of individual factors. By being mindful of your body’s signals and incorporating practical hydration habits, you can ensure that you are meeting your unique hydration requirements. Remember, the key to optimal health is not just how much water you drink, but how consistently you maintain a well-hydrated state throughout the day.
A Comprehensive Guide to Adopting a Low-Waste Lifestyle
Transitioning to a low-waste lifestyle is a meaningful step toward sustainability. Reducing waste not only benefits the planet but also promotes a more mindful and intentional way of living.
In the United States, food waste accounts for roughly 22 percent of all municipal solid waste—which contributes to a startling amount of methane gas produced, which is more harmful than carbon dioxide. Transitioning to a zero-waste lifestyle involves redirecting edible food away from landfills, offering both environmental and substantial social benefits. By channeling what would have been food waste to community organizations, homes, and individuals in need, a meaningful social impact is achieved. Additionally, the financial savings resulting from the reduction of wasted food can be allocated to support positive sustainability initiatives. Notably, the magnitude of this financial impact is considerable, with an estimated $161 billion worth of food discarded annually in the United States alone.
The low-waste or zero-waste philosophy also centers around reuse and repurposing, fostering a system where surplus goods find new homes within the community and vice versa. It goes beyond simply giving away unneeded items; it involves sharing essentials that benefit everyone.
This guide aims to provide a comprehensive overview of how to go low waste, offering practical steps for individuals seeking to minimize their environmental footprint and maybe do a little good in the process.
Step One: Assess Your Current Waste
Begin your low-waste journey by conducting a thorough assessment of your current waste generation. Analyze your trash to identify the predominant sources of waste. This initial step will help you set realistic goals and focus on areas that require immediate attention.
For example, is one-third of your trash made up of egg shells, coffee grounds, and vegetable scraps (a reasonable example according to the Rainforest Alliance)? Or do you find yourself throwing away a considerable amount of paper bills? Is your trash full of plastic food containers or glass bottles? Taking stock of your trash can be incredibly enlightening as you start planning for low waste lifestyle changes to make. Keep a note on your phone with a running tally of all that you throw away, categorized by food, toiletries, containers, and so on, or simply keep a sticky note by the trash can and tally your trash that way. It may seem like overkill, but the only way to make true adjustments is by making informed adjustments. Otherwise you are putting a plan in place that may work for other people but not necessarily your specific lifestyle.
Step Two: Embrace the 5 R’s.
Adopt the principles of the 5 R’s: Refuse, Reduce, Reuse, Recycle, and Rot. In the 1920s and 30s, this ideal was more simplified using the mantra, “Use it up, wear it out, make due, or go without.” However, based on our nationwide consumer behavior and the staggering amount of plastic entering our landfills on a daily basis (27 million tons in 2018 according to the EPA), the principles have had to adapt slightly.
Refuse: Begin by refusing single-use items such as plastic bags or disposable cutlery. When you’re just starting out on a low-waste journey, it’s best to aim for an 80/20 approach—nailing low waste 80 percent of the time and giving yourself grace 20 percent of the time. No one is perfect and every now and again, a coffee in a disposable cup is okay. The key is to cut back as much as you can and to make conscious decisions about the waste you’re creating.
Start by carrying a canvas tote bag in your car for those spur of the moment trips to the grocery store (having a meal plan will help cut these trips back, too!). This one adjustment alone can reduce waste by an estimated 500 to 1000 plastic bags per year.
Similarly, keep a set of reusable utensils in your bag or car for take-out runs or moments when a restaurant only offers plastic cutlery. Stores like Rivermont Refillery sell bamboo utensils and reusable straws for this very purpose or, if you’re on a budget, simply grab a spare set of metal utensils from home or a thrift store and keep them secure and clean in a cotton or canvas bag.
Reduce: Look for ways in which you can reduce your overall consumption. Thinking back to your trash assessment—if one-third of your trash is food waste, how can you creatively use your leftovers to reduce that amount?
For used coffee grounds, turn them into an exfoliating scrub. Egg shells can be crushed up and sprinkled around your garden to give calcium back to the soil. Vegetable scraps can be saved and turned into a rich vegetable broth; afterwards they can be composted.
Also look for ways to get creative with your leftovers so you end up spending less on groceries (a win, win). Two cups of leftover mashed potatoes from last night’s dinner can be reimagined as today’s gnocchi or potato croquettes, or they can be used to top off a shepherd’s pie. Spinach that may be on its way out can be cooked and frozen to later be added to soups. Herbs can be turned into bright, delicious sauces or frozen in oil to add flavor another day.
Reuse: When you start looking for ways to reuse items, you begin realizing just how many options there are. Glass jars (think salsa containers and apple cider vinegar bottles) can be used to store leftovers or homemade all-purpose cleaner. Old clothing that can’t be sold, donated, or swapped can be torn into cleaning rags. Old magazines (like ours!) can be reused as wrapping paper. Even old toothbrushes can be reused for household cleaning.
If you no longer have use for a particular item but it’s still in good shape, consider donating it to a local thrift store or offering it up on a local Buy Nothing group (simply search “Buy Nothing Lynchburg” on Facebook for a group within your specific zip code). These types of circular economies keep items out of landfills and lower demand for new items needing to be produced.
It’s also important to take care of your items in general to avoid them needing to be thrown out. Keep your cutting boards and wooden utensils well-oiled and your knives well-sharpened. If you have a neighbor or friend who is talented at sewing, ask them to teach you a few tricks so you can mend your clothes and darn your socks.
Recycling: Consider recycling as your last-ditch effort not your first option. If you’re unable to repurpose an item in any way, responsibly recycle it. Lynchburg makes recycling incredibly accessible with drop-off locations throughout the city. Bedford also has the ability to recycle glass with drop-off locations throughout the Town and county.
Rot: Finally, as has been touched on briefly throughout this guide, compost your organic waste. Not only is the process of composting pretty simple, but it also eliminates the guesswork of trying to fertilize the right plants with the right chemicals at the right time. Compost is all-natural, and can pretty much be applied to everything (veggies, perennials, shrubs, trees, etc.) any time and in any amount.
Step Three: Mindful Shopping
Part of embracing a low-waste lifestyle is becoming more mindful about your consumer behavior and the decisions that you make. Just as you would take stock of your trash and make informed adjustments that work for your lifestyle, assess your shopping habits and make adjustments that are more environmentally aware.
For example, do you find yourself “adding to cart” once a week or more when an idea pops in your head or a particular need arises? We all do. The key with mindful shopping and a low-waste lifestyle is in pausing during those moments. Does the idea still seem exciting in a week? If so, consider making the purchase. If not, then you saved yourself some money and you saved waste from entering the landfill. Alternatively, do you find yourself needing a particular tool for a one-time project? Ask a friend if you can borrow theirs or see if it’s a tool that can be rented for a short period of time.
Also consider shopping local as much as you’re able. Money spent within the local economy stays in the local economy, which ultimately works to strengthen our community. Shop from local farmers markets (reusable bags in tow). Not only will this help our local farmers, but you will only be buying exactly what you need.
Step Four: Educate Yourself
Stay informed about environmental issues and advancements in sustainability. Understanding the impact of your choices empowers you to make informed decisions and advocate for positive change. Stay updated on local recycling programs, waste management policies, and sustainable practices in our community.
Engage with your community to amplify the impact of your efforts. Join local environmental groups, participate in community clean-up events, and collaborate with neighbors on waste reduction initiatives. Collective action fosters a sense of shared responsibility and creates a more significant positive impact.
Step Five and On: Set Realistic Goals
Set achievable goals to gradually integrate low-waste practices into your lifestyle. Rome wasn’t built in a day, and the same applies to adopting a low-waste lifestyle. Celebrate your successes, learn from challenges, and continue refining your approach as you strive for a more sustainable and environmentally friendly way of living.
Decluttering Your Finances
Simplifying Budgeting and Money Management
It seems as if there are constant financial demands and complexities these days, from the seemingly ever-rising cost of groceries to the everyday challenges of home maintenance. That’s why maintaining a clear and organized approach to managing finances is so crucial. The concept of decluttering doesn’t solely apply to physical spaces; it extends to the realm of finances as well. Streamlining your budget and money management processes can significantly alleviate stress and pave the way for a more secure financial future.
Assess Your Financial Situation
Begin by taking stock of your current financial state. Evaluate your income, expenses, debts, savings, and investments. Create a comprehensive list or spreadsheet detailing all your financial obligations and resources. This foundational step helps you gain a clear understanding of your financial landscape, enabling informed decision-making.
Establish Clear Financial Goals
Define specific, measurable, achievable, relevant, and time-bound (SMART) financial objectives. Whether it’s saving for a down payment on a house, clearing debts, building an emergency fund, or investing for retirement, having well-defined goals serves as a roadmap for your financial journey. Prioritize these goals based on their significance and feasibility.
Create a Realistic Budget
Developing a budget forms the cornerstone of effective money management. Start by tracking your expenses over a month to comprehend your spending patterns accurately. Categorize expenses into fixed (rent, utilities) and variable (entertainment, dining out) costs. With this data, create a budget that aligns with your financial goals, ensuring that your expenses don’t exceed your income. There are various digital tools and apps available to streamline this process, offering insights into your spending habits and facilitating better budget control.
Consolidate and Simplify Accounts
Managing multiple bank accounts, credit cards, and investment accounts can add unnecessary complexity to your financial life. Consider consolidating accounts where possible, keeping only those that serve a distinct purpose or offer beneficial terms. Fewer accounts can lead to better oversight and reduced chances of missing payments or losing track of balances.
Automate Financial Processes
Embrace automation to streamline your financial tasks. Set up automatic bill payments, contributions to savings or investment accounts, and debt repayments. Automating these processes not only saves time but also reduces the risk of missing payments, consequently avoiding late fees and penalties. It helps in fostering consistency and discipline in managing finances.
Regularly Review and Adjust
Financial circumstances evolve over time, making it essential to review your financial plan periodically. Set aside time at regular intervals (monthly or quarterly) to assess your progress towards financial goals. Evaluate your budget and adjust it as needed to accommodate any changes in income, expenses, or priorities. Stay flexible and adaptable in your approach to ensure your financial plan remains relevant and effective.
Cut Unnecessary Expenses
Identify areas where you can cut back on expenses without compromising your quality of life. Analyze your discretionary spending and consider eliminating or reducing non-essential expenses. Negotiate better deals with service providers, explore cheaper alternatives, or adopt cost-effective habits without sacrificing your needs and long-term financial goals.
Educate Yourself
Increase your financial literacy by staying informed about personal finance principles. Attend workshops, read books, follow reputable financial blogs or podcasts, or seek advice from financial advisors to enhance your understanding of managing money, investing, and planning for the future. Knowledge is a powerful tool in making informed financial decisions.
Build an Emergency Fund
Financial stability involves preparing for unexpected situations. Establish an emergency fund to cover unforeseen expenses such as medical emergencies, car repairs, or sudden job loss. Aim to save three to six months’ worth of living expenses in a separate account accessible in times of need.
Invest Wisely
Explore investment options aligned with your risk tolerance and financial goals. Diversify your investments across different asset classes to spread risk and maximize returns over the long term. Consider seeking professional advice to create an investment strategy that suits your circumstances and objectives.
Decluttering your finances involves simplifying and organizing your monetary matters to achieve better control, reduced stress, and improved financial well-being. By following these steps and maintaining discipline in your financial habits, you can streamline your budgeting and money management, paving the way for a more secure financial future. Remember, the key lies in regular assessment, adaptability, and a commitment to your financial goals.
Ask the Expert on an Alternative Practice for Primary Care
Sponsored Content Ask the Expert on an Alternative Practice for Primary Care
THE EXPERT: Phyllis C. Everett MSN, APRN, AOCN, NP-C, Sapient Health Services
Why do people come to you to be their primary care provider over other practices? They come to us because they are tired of “big box” medicine that is focused more on production than people. People want to be heard. We have one-hour new patient visits, and 30 min follow-up visits to help explore the whole person and their needs at any given time, physical and emotional.
What type of specialty services do you offer? Our diagnostic services are more in depth than the typical primary care practice with a combination of laboratory testing and genetics that set us apart. This includes advanced cardiovascular and nutritional testing, microbiome testing using GI Map stool tests and pharmacogenomic testing with a mouth swab to identify issues affecting medication management. We strive to find the root of the problem and not just treat a symptom. We also provide limited psychiatric counseling via telehealth and hope to expand mental health services in the coming year.
As a nurse practitioner, do you have a physician working with you? Because of my 18 years of experience and the current state licensure requirements, I am no longer required to practice with a physician. I have what is called an autonomous license. That does not mean we do not work with our area physicians to provide care, in fact, we often refer patients for specialty care depending on the complexity of their problems. We’re also fortunate to have nurse practitioner colleagues who work in most specialties in the city of Lynchburg and surrounding areas with whom we communicate regularly for help on a variety of disorders.
Do you see children in your clinic? My education was focused on the adult population and the age limit for children based on my certification is 13 years of age and older. We are looking forward to adding an additional provider to our Big Island location in 2024 that can see children of all ages as well as adults.
What other types of care do you provide that are unique and would attract new patients? Because of my background in performing home visits and hospice care, I’m comfortable providing home visits. There are patients who have limited physical mobility who need care at home and so we provide that service. I go to homes myself and I also have recently hired a registered nurse who is also comfortable with home visits. In coordination with her, I can perform a telehealth visit from any location to see and hear the patient and coordinate their care. We also contract with a mobile phlebotomist to go out to the home to draw labs prior to appointments to reduce the need for patient travel.
Are you still planning to build a new location in the Huddleston area? As some of you remember, we were donated a piece of land for the purpose of building a permanent location for the patients of the former clinic known as Huddleston Health and Wellness. We have not given up on this project but there have been many roadblocks that have occurred along the way that have delayed getting a building put on the property in Lynch station. We have not been deterred in our plan to see this happen. We continue relationships with our patients in that area through them coming to our clinic in Big Island, providing home visits and telehealth.
Do you take insurance? Yes, we take Medicare, Medicaid, and most commercial insurance. We welcome the people that other practices limit due to poor reimbursement of their services. We are committed to caring for those who need and want the care we provide. We also have financial assistance plans for those that are uninsured.
ABOUT THE EXPERT: Phyllis C. Everett is a nurse practitioner certified in adult primary care and oncology. She has an interest in genetics and has completed additional studies in pharmacogenetics. She is the executive director and adult nurse practitioner at Sapient Health Services and has served in rural, central Virginia since September 2017. She provides services in her clinic in Big Island, VA in addition to in-home and telehealth visits. She received a diploma RN at Norfolk General Hospital School of Professional Nursing in 1979, a BS in Nursing with a Minor in Psychology at UNC-Greensboro in 1983 and her MS in Nursing Administration also at UNC-G in 1988. She earned two post-masters certificates at Duke, Nursing Informatics in 1997 and Adult Nurse Practitioner with a focus in Primary Care/ Oncology in 2005. After graduation with her NP certificate, she worked in outpatient oncology in Lynchburg from 2005-2016 when she began her own practice. She has also worked part-time performing Medicare wellness exams and as a hospice provider. Phyllis is published, and her original research has been presented in poster presentations at the national and state level. She is a speaker on a variety of topics related to her practice and certifications and has been invited to present at multiple venues around the country. Phyllis was president of the Virginia Council of Nurse Practitioners (VCNP) from 2012-2014 and was awarded the Distinguished NP Award at the VCNP annual meeting in March 2016. Sapient Health Services-Big Island was awarded the Small Business of the Year award in September 2021 from the Bedford County Chamber of Commerce.
Sponsored Content Ask the Expert on Long Term Insurance
THE EXPERT: Donna Fore, Mutual of Omaha
Why is long-term case insurance important? You probably know someone who has required long term care services. Or, maybe you’ve been a caregiver yourself. Either way, you may wonder how you’ll handle your own long term care needs should they arise. Will your family take care of you? Will you be able to stay in your home? How will the need for care impact your retirement funds? It’s hard to think of becoming chronically ill and needing long term care, but it’s estimated that nearly 70 percent of people over age 65 will require long term care services – for an average of three years. And, 20 percent of those individuals will need care for more than five years. (US Department of Health and Human Services Study)
What is long-term case insurance? A customized plan to cover costs associated with getting the help you need to do the things you’ve always been able to do for yourself, such as: fixing meals, driving, cleaning the house, and shopping; as well as many personal care services like taking your medications, walking, eating, bathing/ showering, and dressing.
What is the value of having long-term case insurance? A long-term case insurance plan is designed to help you pay for these types of diverse long term care services, whether the assistance is temporary or permanent. It can help protect your retirement funds and other assets by providing a readily accessible source of funds earmarked to take care of you.
How does a long-term case insurance policy work? When you begin to lose the ability to do some of your Activities of Daily Living (walking, dressing, bathing, eating, getting in or out of bed/chair, etc.), a licensed health care practitioner will evaluate your needs and certify you are chronically ill and need help. At that point, you receive long term care benefits from your plan.
Who needs long-term case insurance? Anyone who wishes to remain in their home as long as possible and wants to avoid entering a facility. People who value staying close to family and friends and want to continue enjoying those relationships. Anyone who worked hard to save for retirement and doesn’t want to spend their life’s savings on long term care.
How do you start receiving your long-term care benefits? When we meet and design your custom plan, you will select an elimination period during which time your long-term care services are your responsibility. This period is variable and can be as short as a few months, depending upon your needs. After your elimination period is over, your plan covers long term care, whether at home or a facility.
How do I determine my needs? We will meet together and review your lifestyle, age, your state/location for care, your family, health, plans for the future, the average amount spent for long term care in your area, the cost of inflation regarding long term care, your budget, and other important factors. The benefits of owning Mutual of Omaha long-term case insurance: Mutual of Omaha provides a customized plan for ensuring that you obtain the right level of long term care services at your preferred location, whether at home or in a facility. Our plans include a Cash Benefit option – it allows you to pay a portion of the policy’s benefit just for home health care. Call me today, I can definitely help you and your family!
ABOUT THE EXPERT: Donna is a retired military officer, serving 30 years at senior levels of the military. A survivor of 9-11 at The Pentagon, she understands that life can change quickly. A hard-working veteran of two overseas combat operations, she is dedicated to serving her country, church, and community. She has extensive experience with helping people to protect family, income, property, and businesses due to a sudden disability or death. Some of the products/services she can provide are: Life insurance, Medicare plans, Long term care coverage, Financial strategies, Employee benefit plans, Business planning, Key employee insurance, Buy-sell arrangements, Estate planning, Disability insurance, Critical illness plans, Supplemental retirement funds, Annuities, and more.
