Tag: community

A dog may be the key to losing weight

Want to Lose Weight? Grab Your Dog’s Leash

Losing weight is…well, hard! Eat healthy, be more active…you know the drill. But getting started and sticking with it are two of the hardest parts. So, what if you had someone to keep you on track, was always available, and never said no? Would it also help if they were one of your best friends?

If you answered yes, the answer may be just a few feet away from you.

If we’re out of shape, then our pets probably are too. About 54 percent of dogs (and 58 percent of cats) are overweight or obese, according to the Association for Pet Obesity Prevention. About 2 in 3 upstate New York adults, meanwhile, are also overweight or obese, according to an Excellus BlueCross BlueShield report. Heavier adults are at risk for serious chronic diseases and health problems. But, did you know that obese pets also face many of the same health problems as humans, such as diabetes, high blood pressure, arthritis, urinary disease, skin problems, and breathing problems. Also, overweight pets often have shorter life spans (up to 2.5 years less). Taking steps to stay in shape with our pets may help keep them around longer.

Taking “steps” to be active

In 2015, the U.S. Surgeon General encouraged people to be active and walk more.“ Strong evidence exists that physical activity has substantial health benefits,” according to “Step it Up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities.” “Walking is an excellent way for most Americans to increase their physical activity.“

It’s a simple formula. One overweight adult + one overweight dog = one really good reason (and motivation) to lose weight together. One easy way to get started would be to just go on regular walks together a few times each week.

The Wake-up Call that Saved Brad’s Life

A walk or a run can be great exercise.

Brad, a 6-foot-6-inch former athlete, had a wake-up call in his mid-30s. His doctor said he was at risk for heart disease and other health problems, such as diabetes and stroke, because of his weight and lack of exercise. He adopted Buddy, a black Labrador retriever. ”The energetic dog became Brad’s running buddy and ticket to better health. “  (More on the story of Brad and Buddy.)

Couch Potato to Athlete – The Story of Eric and Peety

Eric, a 57-year-old salesman from Spokane, Washington, says “a plump dog named Peety helped turn him from a couch potato struggling with obesity into a slim athlete.” Eric weighed 330 pounds. He lived by himself and would often eat two extra-large pizzas (consuming potentially thousands of calories) for dinner. He spent more than $1,000 a month in medications for type 2 diabetes, high cholesterol, and high blood pressure.

One month before Eric was due to have weight-loss surgery, he was advised to eat a whole-foods diet AND to rescue a dog. The thinking was that having a dog might force Eric to get outside and be more active. (Maybe he’d even meet other people?) Peety, a 7-year-old border collie/Australian shepherd mix, “came into his life and changed it forever.” More on how Eric and Peety changed each other’s lives  (Their video.)

The Tale of Otto the Bulldog

how to help a bulldog to lose weight

Otto the Bulldog started taking longer walks and lost 15 pounds.

“Typically you can’t get an English bulldog off the couch, let alone walk more than 50 feet,” says Brittany, a digital marketing manager from Rochester, NY. “Ever since he was a puppy, Otto, our 6-year-old English Bulldog, has enjoyed going on walks.”

As he grew older though, Otto’s vet wanted him to drop from 65 to 55 pounds. Brittany gradually extended their typical route. “We often forced him to take breaks, just to catch our own breath!” Combining longer walks with better food, Otto has dropped down to 50 pounds, has a softer coat and is happier than ever. “No need for a Fitbit® alarm – Otto reminds us to walk every day with a long, dragged out whiny mumble. What a great way to unwind after work, talk about our day, and get our steps in as a whole family.”

Set up a routine and stick with it

The philosopher Lao Tzu had a saying that went something like, “The journey of a 1000 miles begins with one step.” If you’re just getting started, go for shorter walks, gradually increasing them as you feel comfortable. It’s important to set up a routine. Try walking at the same time every day. Dogs like routine and will likely come and encourage you on those days when you may not feel like it (just like Otto).

Also, if your friend or neighbor has a dog, maybe you can walk together.

Keep safety in mind for both of you. Stay hydrated. In hot weather, try going early or later in the day when it may be cooler. In cold and snowy weather, wear good boots and check their paws for snow and ice buildup.

Nutrition is also an important part of the puzzle.

“If food were in front of your dog all day, they would likely keep eating. We often have the same instincts.” says Janette Westman, a workplace wellness consultant at Excellus BlueCross BlueShield. “A dog’s food is controlled by their environment. The owner puts it out when it’s time to eat and controls the amount. We could create a similar environment for ourselves. By reducing how much food is constantly in front of us, we could be less tempted to snack all day long as well. Also, planning ahead is another way to make healthy eating easier.”

You can also try modifying some of your habits using the “Five Rules for Eating” from Stephen Cook, M.D., MPH, Assistant Professor of Pediatrics at the University of Rochester Medical Center. If you do choose to snack during the day, there are healthy options that can give you a boost between meals. Try keeping a banana, apple, or a handful of almonds handy. Pat Salzer, a registered dietician for Excellus BlueCross BlueShield, has suggestions for healthy snacking throughout the day.

What about healthy eating for my dog? According to the American Kennel Club, there are things you can do to prevent them from packing on unnecessary pounds, like establishing a regular eating schedule, limiting between-meal snacks, and choosing low-calorie treats.

Don’t already have a “workout” buddy?

Consider adopting/rescuing a dog. Check with your local animal rescue organization if interested in pet adoption. Some will allow local volunteers to come and walk their dogs. That can also be an option if you’re not quite ready to adopt.

Please consult with your doctor before beginning any diet or exercise regimen for yourself and a veterinarian for your furry friend.

How I Learned to Avoid Drive-Thrus and Eat Healthier on a Budget

When I moved off campus my junior year of college, I was excited to have an actual kitchen to cook in and a place to eat that I didn’t have to share with hundreds of other students.
That feeling quickly faded when I remembered how much time and money it takes to cook and grocery shop when you’re a broke college student and also going to classes, club meetings, working and seeing friends.
Staying up late was normal for me. Some nights I’d leave work at 1:30 a.m., or I was up late studying or hanging out with friends. There was no way I was going to take the time to cook myself an actual healthy meal. Even if I wanted to cook, I probably didn’t have anything in my fridge to make it.

I saw fast food as my only option.

Drive-Thru Voodoo

Frequenting fast food drive-thrus became a regular habit for my friends and me. They were the only places open late at night and the cost seems cheap when you can get a meal for only a few dollars. If I did go to the grocery store, I’d buy chips or microwaveable meals that were easy to make. I probably used my oven a handful of times over an entire semester.
But the truth is, with a bit of planning, broke college students and young professionals can eat healthy without spending a lot of time or money. Pat Salzer, registered dietitian and workplace wellness consultant at Excellus BlueCross BlueShield, shares eight tips to help you save time while eating healthy on the cheap.

8 Tips for Healthy Eating on a College Student’s Budget

  1. Have group meals. Find friends who like to cook and make your meals together. Having a group of people working together to make dinner is more fun than cooking alone and will help you avoid fast food restaurants.
  2. Don’t grocery shop when you’re hungry. This might seem like an obvious tip that you’ve heard a thousand times, but it’s true! When you’re hungry, your willpower goes out the window. Everything will look good, especially the things that don’t take long to make.
  3. Buying in bulk isn’t always a good thing. Bulk can be good if you know that you’ll eat all of it. However, it’s not worth buying large quantities, especially produce, if you’ll just stress about not eating it all before it goes bad.
  4. Have a plan when you shop so you’ll get what you need and only what you really need. You won’t overspend if you stick to a grocery list. This strategy might also help you avoid filling your cart with junk food—like those little pints of Ben & Jerry’s chocolate fudge brownie ice cream that I love so much!
  5. Be realistic about what you will eat. I would always buy Greek yogurt because I knew it was healthy. Only problem was, I don’t like Greek yogurt. I tried to force myself to like it, but it wasn’t happening. The yogurt would sit in my fridge until it hit the expiration date and then I’d have to (thankfully!) throw it out. There’s no point in spending your money on something that you know you won’t eat.
  6. Prepare big batches of healthy, delicious foods that’ll leave you with lots of leftovers (and unlike in tip #3, you know you’ll eat it). Whatever you make for dinner, you can also eat the next day for lunch. It’s also a good way to keep yourself from overeating at a meal if you know that you need to save some for the next day.
  7. Buy fruits and vegetables that are in-season. Not only will that sweet Red Delicious apple you bought in the fall taste better, but it’ll likely be cheaper, too. Try different types of produce—you might be surprised by what you like! I was shocked (shocked) to learn that I actually liked the taste of broccoli!
  8. Stash affordable, healthy foods for snacks—yogurt, string cheese, cottage cheese, peanut butter, etc.—around your apartment, house or dormitory. These foods will help satisfy late-night cravings and deter you from embarking on fast food runs.
Finding the Right Gym in 2017

7 Steps to Finding the Right Gym

If you’re like me, you ended the year celebrating the holiday season just a little too much and you’ve started the new year looking for the perfect gym to undo the damage of rich desserts and not enough activity.

Finding the right fitness facility can be tricky if you’re looking for more than just the lowest-cost option.

treadmill upstate ny

A treadmill is great for running in the winter months.

“You need to assess your fitness goals before selecting the best gym for you,” said Janette Westman, workplace wellness consultant, Excellus BlueCross BlueShield. “Do you want a basic gym with treadmills for a daily run or walk, for example, or do you prefer one with a variety of classes or state-of-the art equipment to keep you motivated?”

My needs as a gym buff have evolved over the years. When I was a broke, recent college graduate, I went with the cheapest option. All I needed was a place to run in the winter—at the lowest possible price!

Spinning Class Upstate NY

Select a gym close to your job.

As I earned a little more, I gravitated toward facilities that also had early morning spinning classes. But once I had kids and was paying daycare bills (yup, I was broke again!), I gravitated toward the free workplace gym.

Given my holiday weight gain, I’m now also hunting for a fitness facility to use on the weekends, when I don’t want to trek into work to work out. I’m considering a  gym or a facility that also offers classes, such as kickboxing.

Westman, a former personal trainer, offers the following tips for finding the right fitness facility in the new year:

  1. Location: People often stop exercising because they lack the time. If you exercise after work, select a gym close to your employer. Weekend warriors in the battle against the bulge may want a facility close to home.
  2. Hours of operation: The gym should be open when you plan to exercise. Early birds, for example, may need a fitness center that opens at the crack of dawn to allow for the 5 a.m. swim before work.
  3. Classes: Ask if classes such as spinning and yoga cost extra. If you’re solely interested in classes, a studio instead of a fitness facility may be a better option.
  4. Equipment quality: Ensure the cardio and weight machines are clean and in good condition.
  5. Staff: Are staff members friendly and qualified with the right certifications? You may want a gym with fitness trainers and dieticians to help you get healthier.
  6. Free trial pass: Test the gym during the times you’ll likely exercise. Is it too crowded? Are the classes, equipment, and atmosphere right for you? Are showers and changing facilities up to par? Is the parking convenient? Will you feel comfortable asking staff for advice or posing questions, such as how to use unfamiliar equipment?
  7. Cost: Ask if the gym will waive the enrollment fee so that you’re only responsible for the monthly dues.

Important Tip:  Some health care insurers may offer a benefit that helps pay for a gym membership. Be sure to check your policy to see what’s available to you. Don’t leave money on the table!

When in Snow Country, Snowshoe

Some of my friends think I’m odd because I’m one of those people who genuinely look forward to winter. I just can’t  imagine living someplace like Florida for the winter.  Snowy weather is something I embrace. I love to be outside in nature year-round, and when winter arrives it brings a whole new season to enjoy. And for me, winter means snowshoeing.

Keep moving and stay warm

No one likes being stuck indoors all winter and my  “ticket” to get out is snowshoeing. It’s a great cardio workout and also low impact. Snowshoeing is a fantastic recreational activity for many people, and is especially good if you’re looking for an activity that’s easier on your knees. Unlike ice fishing where you’re just standing around in the cold, snowshoeing generates heat and burns calories. The trick is to wear the right gear to stay warm and dry.

Make it easy to get outside

Living in upstate  New York, we don’t need to drive for hours to find a park with snowy trails. You also don’t need thousands of acres to have a fun snowshoeing experience. My wife and I are lucky that we can start  snowshoeing or cross country skiing right from our backyard. With a small local park nearly  outside our backdoor, it’s really easy to get out anytime we have snow. There are moments while snowshoeing where we’ll just take in the  scenic views and watch the local wildlife and birds. When the snow conditions are really good we also enjoy cross country  skiing, but snowshoeing doesn’t require great conditions. You can even snowshoe on many trails that wouldn’t be good for skiing.

There aren’t as many people outside in the winter and we enjoy quiet moments snowshoeing in Powder Mills Park (southeast of Rochester) and nearby Mendon Ponds Park. With fewer people outside, it is always a good idea to take  a friend with you on a winter adventure. There is safety in numbers. Keep reading for  a few additional tips I’ve picked up over the years.

Getting Started

On a cold winter day, managing your body temperature and perspiration is  key to staying comfortable and having a good experience while snowshoeing. You don’t want to be too cold, nor do you want to get overly hot & sweaty; once you get wet you can become cold.

  • Dress in breathable layers. Wear synthetic breathable materials like polypro and fleece. Never-ever wear cotton in the cold because it absorbs moisture and then gets cold (this means no jeans or cotton pants, no cotton socks, no cotton shirts, no cotton underwear).
  • Bring a water-resistant shell/coat that is easy to take off & carry, but available to put on if the weather turns cold, windy or wet. If you get too hot you can tie the jacket or extra layer around your waist. When it’s below 10 degrees, I like to wear extra glove liners under a pair of ski gloves or mittens. Bring water, a high energy snack and a cell phone.

Start slow and bring a buddy

  • Don’t set out on a mega, multi-mile journey your first time out. Snowshoeing on flat terrain is not technically difficult to learn, but it’s sort of like walking in deep sand or deep water. You’ll feel a bit like Herman Munster at first, but it gets easier with practice. Snowshoeing in deep snow or on steep terrain can be extremely hard work (like climbing many flights of stairs). Use common sense and gradually increase your distances over several outings.
  • If you’re snowshoeing on a trail that is also used by cross country skiers, they will be moving faster. As a courtesy, try and stay out of the grooves created by the cross country skiers so they can pass in either direction without having to stop.

Wear comfortable boots and gaiters to keep the snow out. I don’t like to snowshoe in sneakers or low shoes because my feet will get wet and then cold which isn’t fun.

Snowshoeing boots

Boots are a must for snowshoeing

 

  • A number of years ago, I was up north snowshoeing deep in the Adirondack woods (near Gothics, a mountain in the High Peaks Region) after a 60-inch snowfall when my snowshoe binding broke. We were miles from the road where the car was parked. I was able to fix the snowshoe and get out safely (used a MacGyver technique with a spare shoelace). This is a lesson I remember and one reason I wear boots, not sneakers (just in case your snowshoe breaks and you have to walk out without snowshoes).

Snowshoe technology has come a long way in the past 20 years

old school snowshoes

What most people think of when they think of snowshoes

Modern snowshoes are lightweight and strong. Get good quality snowshoes that are sized for your weight/height. You don’t want to break a snowshoe or binding if you’re deep in the woods on a cold day.

Snowshoes

What modern snowshoes actually look like

  • Don’t skimp on equipment! I recommend a good sturdy snowshoe with an aluminum frame, and an adjustable step in binding with under-foot crampons to grip on ice or when going up a steep hill. There are places you can rent snowshoes before you buy (check downhill ski areas or local outdoor sports shops). Get help picking out snowshoes at a reputable outdoor shop to make sure you get the right size for your body weight.

snowshoe6

  • Use ski poles or walking poles with
    snow baskets to keep you balanced as you go.

Ski poles for snowshoeing

  • There is an investment to get started (approximately $200-$500) but once you have the snowshoe gear it can last many years, and it’s free to snowshoe in most of our public parks.

Get out in the snow

If you get outside this winter and have fun you can help to end those winter hibernation blues. Snowshoes are also very easy to keep in your car trunk in case you stumble upon a new place to explore.

 

Snowshoe resources (Rochester area):

http://rochester.kidsoutandabout.com/content/places-go-cross-country-skiing-and-snowshoeing-greater-rochester

Rentals: (While there are many rental options available, these are few that I am familiar with.)

Snowshoe course (varies by location):

Places to snowshoe in upstate New York: 

Allegany & Steuben Counties

  • Phillips Creek & Palmers Pond State Forests
  • Mossy Bank Park

Erie County

County parks: http://www2.erie.gov/parks/index.php?q=parks

Chautauqua & Cattaraugus Counties

  • Peek’n Peak  (note that fees may apply for this private location)
  • Westside Overland Trail
  • Long Point State Park
  • Allegany State Park (Art Roscoe Ski Area)
  • Allegheny River Valley Trail

Franklin County

Livingston, Ontario & Yates Counties

  • Bristol Mountain Nordic Center (note that fees may apply for this private location)
    http://www.bristolmountain.com/nordic-center/
  • Genesee Valley Greenway (Scottsville to Cuylerville)
  • Letchworth State Park (East of Genesee River)
  • Rattlesnake Hill
  • Canadice Lake Trail
  • Cumming Nature Center
  • Harriet Hollister Spencer Mem. State Recreation Area
  • Hi Tor Wildlife Management Area
  • Middlesex Valley Rail Trail
  • Keuka Lake State Park
  • Keuka Lake Outlet Trail

Monroe County

  • County parks: https://www2.monroecounty.gov/parks-index.php
  • Hamlin Beach State Park
  • Turning Point Park
  • Durand Eastman Park
  • Seneca Park
  • Webster Park
  • Black Creek Park
  • Northampton Park
  • Oatka Creek Park
  • Quinn Oak Openings
  • Tinker Nature Park
  • Genesee Country Nature Center
  • Powder Mills Park
  • Mendon Ponds Park

Niagara & Erie Counties

  • Erie County Forest
  • Erie County Forest — Lot 3
  • Sprague Brook Park
  • Emery Park
  • Tift Nature Preserve
  • Como Lake Park
  • Walton Woods
  • Buckhorn Island State Park

Onondaga County

Orleans, Genesee & Wyoming Counties

  • Lakeside Beach State Park
  • Iroquois National Wildlife Refuge
  • Genesee County Park and Forest
  • Beaver Meadow Audubon Center
  • Bryncliff Resort

Is your favorite place to showshoe not on this list? Add it  to the comments section below!

When Pigs Fly? Pet Therapy Animals no Longer Just Dogs

You’ve probably heard the expression, “When pigs fly.” Umm, now they can. And, miniature horses can too. So can monkeys, dogs, cats, and all sorts of other “emotional support” animals. Daniel, a certified emotional support duck, made news on a recent flight, traveling with his human companion who had a fear of flying. As it turns out, pets are a great source of comfort and therapy for a lot of us.

The use of emotional support animals is not without controversy. Believe it or not, some airplane passengers may not be too excited sharing their arm rest with Hamlet the pig, Gizmo the marmoset, a turkey, kangaroo, or some other furry or feathered friend. Needless to say, there continues to be discussion about where they’re allowed and under what conditions.

Still think you need to bring your pet dog, cat, or hedgehog along for support on your next flight? The process starts with supporting documentation from a licensed mental health professional stating that you’re emotionally disabled. Then you’ll follow steps to legally qualify them as an emotional support animal.

Pet Therapy - A Healthier Upstate Pet Therapy - A Healthier Upstate

Does the dog make house calls?

It turns out that “man’s best friend” may be one of man’s best weapons against depression.

Picture yourself in the hospital recovering from an injury. You’re feeling a little bit depressed. All of a sudden, in walks a dog and their handler. You’re a little thrown off at first, but you go along with it. “What’s his name?” you ask. “It’s Buddy.” you’re told. “He’s a therapy dog.” Buddy sits down next to you, patiently looking up. You instinctually start petting him. After a few minutes, you start feeling a little bit less anxious “So, how often does Buddy come around?” you ask. Before you know it, you and Buddy are…well…“buddies.” Just like Humphrey Bogart said in the classic movie Casablanca , “This could be the start of a beautiful friendship.”

Cats are good listeners too.

Lollypop Farm, the Humane Society of Greater Rochester, NY, provides shelter for homeless or abused animals and programs to help pets. They also feature pet assisted therapy programs, including Reading Education Assistance Dogs (R.E.A.D) where registered therapy animals (along with their owner/handler) visit schools and libraries to help kids struggling with their confidence.

Their Book Buddies program also gives kids the chance to read their favorite books while cozying up to attentive cats waiting for new homes. “These programs provide goodwill within the community,” said Kim Gandy, Lollypop Farm Board Member. “Animals always seem to understand what is going on and provide comfort.” It’s also a great way to find a home for your new furry friends.

Pet therapy has a role in all phases of life

Pet therapy is a broad term that includes animal-assisted therapy and other animal-assisted activities. It’s a growing field that uses dogs, along with other animals, to help people recover from or better cope with health problems, such as heart disease, cancer and mental health disorders. Several studies have reported that interacting with therapy animals produced beneficial results.

Sure, pets are great companions. But studies show that they can make us healthier. Interacting with an animal—playing, caring, or just petting it—has positive effects on us, from creating a sense of calm to providing a sense of purpose. It may also be a reason for an increasing use of animals — dogs and cats mostly, but also birds, rabbits, fish and even horses — in settings ranging from hospitals and nursing homes to schools, jails and mental institutions.

Many hospice organizations use animal companionship as a form of therapy. Pet therapy in the hospice setting uses the natural bond between humans and animals to provide comfort, peace, and soothing companionship to terminally ill patients. There are many physical and emotional benefits brought to those facing their end-of-life journey. Last year, the Today Show featured a story that went viral about JJ the hospice therapy dog who consoled a patient nearing the end of their life. These interactions can help reduce feelings of loneliness and depression and lessen levels of anxiety.

So, where’s it all headed?

There’s been a lot of attention lately about those ducks and pigs on airplanes, but  the health benefits of pets do help humans overcome, or at least cope with, health problems (both physical and emotional).

Early research has shown that equine therapy (interaction with horses) improves symptoms in Alzheimer’s patients. Other research has found a reduction in anxiety and depression in those with Alzheimer’s.

The bottom line is that more study and data are needed before more many health professionals regularly recommend it as an alternate form of therapy. For now, anecdotal benefits include increased self-esteem, improved mental health, better social skills and increased empathy and nurturing skills for many who have used it.

So if you’re ever sharing an armrest on a flight with Buddy, Hamlet or Daniel, rest assured that pigs (monkeys, ducks and other animals) really can fly.

is my child a bully?

Is My Child a Bully? (7 Tips for Parents of Bullies)

Most parents take strong positions against bullying, until THEIR child is accused of being the bully.

“Not my child!” they say.

What exactly is a bully? Some believe the designation is super clear. A bully is anyone who verbally or physically abuses another. Verbal abuse can include saying something that is mean, offensive, or insulting.

In the real world with real people, it’s not always apparent whether someone is a bully. Consider the example of Josh, a high school junior and star athlete.

Josh was athletically superior to almost everyone on the basketball court. He was extremely popular, especially during the basketball season when he carried the team. He was praised for his leadership, for his desire to win, and for being aggressive during the season.

However, during the off-season, he continued to play with the same level of intensity, using his elbows to forcefully grab rebounds, and his strength to push his way to the basket. One teammate’s parents raised concerns when their son came home bruised from an intramural game with Josh. Their son, a freshman, was not only 30 pounds lighter than Josh, but also 4 inches shorter.

They accused Josh of being a bully.

Is my child a bully? 

 Josh’s mom, when told of her son’s behavior, initially did one very important thing. She remained calm and asked to hear her son’s side of the story before they met with the vice principal regarding potential discipline.

Josh, meanwhile, said he’s playing the way his coach taught him. He was going all out on every play and performing the same way that helped him lead his team to victory for the district last year.

Josh continued, “That kid is a bit of a whiner. He’s OK, and maybe he’ll even be an OK player at some point. But, really, he said I was a bully?”

What’s happening here?

 Mom wants to think the very best of her son. Josh has given a plausible answer that’s based on fact. The coach has pushed him hard to “be the best he can be.” That behavior has helped him lead his team to victory in the past.

Her thoughts swarm: “This is ridiculous.” “Absurd.” “He’s a hero, not a bully.”

By remaining calm, Josh’s mother initially responded appropriately. But her next move didn’t help her or Josh learn and grow from the situation.

She posted the whole issue on Facebook, requesting support for Josh. By the time Josh and his mom met with the vice principal later in the week, both were confident that the accusations were false. After all, 25 parents and 30 kids had signed a statement backing up Josh and praising him.

The vice principal agreed to take the issue under advisement. There would be no discipline until after he’d talked with the coach. Then, they would reconvene.

So what happened?

 I can imagine a dozen different reactions—from people who believed Josh was doing what any leader would do (playing with the intensity that his coach instilled in him), to those who have been victimized themselves and feel that again the bully wins.

Whether you believe Josh was a bully really depends on your point of view—especially if Josh truly felt he was playing fairly.

What’s clear is that Josh and his mother missed a teachable moment.

They should have discussed whether Josh really needed to play so aggressively during a casual game of ball. You can be a high achiever, for example, and also be kind and considerate.

But Josh and his mom retreated to what was safe, familiar. It was too overwhelming and disruptive for them to consider whether Josh was possibly being too aggressive and a bully.

7 Tips If Your Child Is The Bully

Josh’s story shows that it’s often not clear whether your child is a bully. Here are seven tips for handling similar situations:

  1. Take a deep breath and stay in the moment. Don’t start blaming yourself or start to envision your child as a future felon.
  2. Understand the facts as best as you can. Just the facts. Let them guide your decision.
  3. Discuss the situation with your child. Explain that you’re just trying to understand what happened. Keep your emotions in check. In Josh’s case, for example, his mom could have discussed the importance of not just performing well, but also being considerate of others.
  4. Be judicious about how many external sources you involve—such as family and Facebook friends—until you fully understand the situation. It’s tempting to lash out at accusers or rally support behind your child. But these approaches will not help, and might make you seem like a bully, too.
  5. Find a punishment or consequence for your child that is based on kindness and compassion. Maybe a child who has been bullying other kids (especially if it was unintended bullying) could spend time volunteering with younger kids. This could help teach your child how to be compassionate and kind toward others.
  6. Model kindness. Remember that every child has to learn and grow. If you want your child to be considerate, make sure you’re also modeling the right behaviors. This includes keeping the other child’s feelings in mind when you speak about the situation with other parents or your child’s friends.
  7. If you truly believe your child is bullying others, consider reaching out to the school’s counselor or social worker for help.

For more help, consider the following resources:

Stompoutbullying.org

kidshealth.org

I Never Saw a Tick on Me. But I Still Caught Lyme Disease.

I never saw it on me.

After years of walking the dog, hiking and trail running, I was trained to look for ticks. But I still didn’t spot it. Then I noticed a painless rash on my leg. I thought it was a bug bite, or skin irritation. I thought nothing of it.

I began to feel tired and developed a low-grade fever, but I still didn’t equate these symptoms to my bug bite from a tick I didn’t see, until I noticed the expanding redness around the bite.  The bite had also formed the “bull’s eye” or “target” look of Lyme disease.

By the time I saw my physician, the bull’s eye appearance was gone, but the red rash had spread. The rash looked like a common skin infection.  If I had not told my physician of the bull’s eye rash, we would have missed or delayed my Lyme disease diagnosis.

Notice I said “we.” Your doctor alone can’t diagnose a bite or rash he or she never observed. That’s why it’s important to actively participate in your health and diagnosis.

5 Essential Steps When Checking for Lyme Disease

Not all people with Lyme disease develop the bull’s eye rash. But if you do get it, measure the red patch around the bite to see if it’s expanding:

  1. Mark the edges of the patch
  2. Measure and record the patch’s height and width with a ruler
  3. Repeat the next day. Give these numbers to your physician.
  4. Take pictures of the rash and share with your doctor.
  5. Make a note if you experience fever, energy loss, and unusual joint stiffness. These are all common symptoms of early Lyme disease.

Preventing Lyme Disease

To avoid ticks, cover up with long sleeves and pants when you’re in the woods or in areas with high grass. Use insect repellant.

Ticks can be carried into your yard by your pets, so carefully examine your furry friends.

Even after you leave the woods or a grassy area, you can still prevent Lyme disease by quickly finding and removing ticks.

Here’s how the Centers for Disease Control and Prevention recommends safely removing ticks:

  • Take a bath or shower soon after coming indoors to help wash off the tick or find the little insect.
  • It’s not just a country song by Brad Paisley: really check yourself and loved ones for ticks! Use a hand-held or full-length mirror. Parents: Check for ticks under your kid’s arms, around and in their ears, inside their belly button, behind their knees, between their legs, around the waist and in their hair.
  • To remove ticks:
    • Grab the tick with a fine-tipped tweezer. Try to get as close to the surface of the skin as you can get.
    • Pull upward. Use steady, even pressure. If the mouth of the tick breaks off and stays in your skin, try to remove that part with tweezers.
    • Clean your hands and the area of the tick bite with rubbing alcohol, iodine scrub, or soap and water. Then kill it! Submerge the tick in alcohol, seal it in a bag or container, wrap it tightly in tape or flush it down the toilet.

Be Aware. Lyme Disease is Here!

Having been in practice as a chiropractor for 28 years, I saw and diagnosed many of my patients’ skin conditions, referring them on for appropriate care.

But I almost missed this diagnosis.

All health practitioners need to be aware of the early signs and symptoms of Lyme disease. Caught early, the disease is very treatable with antibiotics. Delayed recognitions can trigger life-changing complications. For more information, check out the Centers for Disease Control and Prevention website at cdc.gov/lyme.

You can catch Lyme disease if you’re bitten by an infected tick.

  • 30,000 cases of Lyme disease reported annually in the U.S.
  • About 3,000 cases of Lyme disease were confirmed in New York in 2014, the most recent year for which data are available.

The number of cases is likely higher. Officials believe that only a fraction of illnesses are actually reported.

Source: Centers for Disease Control and Prevention

http://www.cdc.gov/lyme/stats/humancases.html

http://www.cdc.gov/lyme/stats/tables.html

Race Day Checklist – 9 Tips Before Hitting Your Next Starting Line: 5ks, Half-Marathons and Mud Runs

I trained hard for my first Tough Mudder, a mud run through an obstacle course that included barbed wire and dangling electrical wires.

But a bulky T-shirt almost threw me off my game. I was running with a team, and we ordered identical T-shirts. I didn’t try on my shirt until 10 p.m. the night before the race. It was way too big.

Here’s Janette (left) with her Tough Mudder teammates. Her shirt might not look baggy, but that’s because her fellow runner is holding the back of her shirt, so it doesn’t look too big in the photo!

You need to wear tightly fitted clothes to compete in a Tough Mudder. A bulky shirt will slow you down, because it will be heavy with mud and get stuck as you’re crawling through barbed wire.

Fortunately, my boyfriend ran to the store and bought a replacement shirt while I got some beauty sleep before the big event.

No more race day snafus

Learn from me, and don’t go to your next 5k, half-marathon or mud run unprepared! If you bought new running clothes, for example, make sure you try them on long before race day.

I have friends who don’t do anything to prepare for a race other than making sure they’re able to run the distance. Unfortunately, this has caused a lot of problems.

One friend was late to a very popular race, the Turkey Trot.  Because she arrived late, she had to park far from the starting line. When she arrived, the race had already begun, and she was well behind the other participants.  She hated being the very last participant and did not finish very well.

Here are more tips to help you hit that personal record (PR), tackle a marathon, go from couch to 5k and avoid race day snafus:

The week before the run …

    1. Get enough sleep the entire week before your race. You consistently need to receive a solid amount of sleep if you want to perform well. I personally aim for at least eight hours of sleep a night.

The night before the run…

    1. Avoid intense workouts. Take it easy the day before the event so you can perform your best the next day. An easy run or cross-training is OK.
    2. Don’t try any new foods. You don’t want to surprise your body, or your body might surprise you. You don’t have to load up on carbohydrates the day before a shorter race, such as a 5k. But if you do want to increase your carbs for a longer race such as a marathon, make sure you do so the entire week before the race – not just the night before.
    3. Get ready the night before the race. Have your clothes, race packet and gear ready to go.
    4. Set an alarm. Even if you don’t think you’ll oversleep, it’s better to be safe than sorry.  Look up information on the parking situation before you leave for the event.
    5. Have a plan for your phone and keys, whether it’s leaving them with a friend or family member, using a running belt or wearing clothes with pockets.
    6. Hydrate the night before. Keep a water bottle near you and keep sipping. Avoid alcohol.

The morning of the event…

  1. For breakfast, eat whatever you normally would consume before a run and drink water. Toast, fruit, half of a bagel, dry cereal or oatmeal are all great options. Remember to avoid new foods.
  2. Arrive at the race with time to spare. Check in and warm up the same way you normally would before a run.

If things don’t go well, that’s OK. It’s important to embrace the unexpected and be safe. If you’re late to a 5k, mud run or marathon, don’t try sprinting fast to catch up. You wouldn’t want to strain a muscle or slip on wet autumn leaves. No matter what happens, remember to have fun!

Good luck!

Am I Selfish if I Don’t Get a Flu Shot? 3 Unexpected Reasons Why I’m Getting the Vaccination This Year

I don’t like needles, never have. But, every year I’ve gotten a flu shot, because I’ve been told that it’s my best defense against the flu. So I visit my doctor every year, close my eyes, turn my head and wait for the needle to plunge into my arm. Except, last year something different happened.

I still got the flu. Last February, it hit me pretty hard. As a matter of fact, I literally couldn’t sit up for a couple of days. It was frustrating. I couldn’t help but think, “Why get a flu shot if I still get the flu?”

The effectiveness of the flu shot can vary every year, so there’s always the possibility I could still get sick from the flu…again.

Which leaves me with basically two options this year – either get the shot again (and still risk getting the flu) or do nothing (and also risk getting the flu).

But my first unexpected reason for still getting the shot is that even if I get the flu again after getting the shot, the vaccination will probably protect me from developing serious complications, including severe pneumonia and/or a hospitalization.  This is especially true for people who are older than I am and/or battle certain chronic diseases.

It’s not all about the needles

But, what if I avoid the whole “needle thing” this year and not get a shot at all? Is that being selfish? Maybe, and that wouldn’t be good for you or those around you.

We all have a responsibility to protect those who can’t get a shot, but could get seriously sick if they caught the flu. Babies younger than 6 months of age are too young to get the vaccine. People with severe, life-threatening allergies to the shot also can’t get the vaccination.

I don’t want to get the flu and spread it to someone who can’t handle the disease. That’s my second unexpected reason for getting the vaccination.

Just consider these stats:

If more people avoid flu vaccines this season because of needle phobia, those numbers will surely jump. The flu virus spreads too easily and can cause serious health problems for women who are pregnant, the very young or very old and/or those who have a chronic illness or a medical condition that weakens their immune system.

So, it’s not just about me and my dislike of needles. When I get a flu shot, it doesn’t just protect me, it also helps to protect you and those around you.

Well, maybe it’s a little bit about the needles.

I’m also not the only one who hates needles. In an online survey by Harris Interactive conducted for Target Corp., 60 percent of adult respondents said they won’t get the flu vaccination, and about 20 percent of them said it’s because they’re afraid of needles.

For some, the nasal spray version of the flu vaccine was a way around their needle phobia. However, the nasal spray is not recommended for the coming flu season, because it doesn’t offer much protection from the virus, according to the Advisory Committee on Immunization Practices at the Centers for Disease Control and Prevention.

Kids may be harder hit by this recommendation, because the nasal spray accounts for about one-third of all flu vaccines given to children. Yet everyone age six months and older should get the shot, according to ACIP.

Overcoming the fear of needles

I start thinking about the shot at least 24 hours before receiving it. By the time I’m actually in the chair, I’m sure my blood pressure has risen above my normal numbers. All I can think about at that moment is just getting it over with.

If you’re like me and fear needles, here are tips for dealing with your phobia:

  • Distract yourself before and during the shot by listening to music, reading a book or using your phone.
  • Concentrate on taking slow, deep breaths and relaxing the muscles in your arm.
  • Instead of looking at what the health care provider is doing, focus intently on something else in the room. I always look away.
  • You can also ask your health care provider ahead of time about skin-numbing products that may reduce pain if applied about an hour before the shot.

Here are tips specific to kids:

  • Encourage your child to bring a favorite toy or comfort item to the appointment.
  • Be a good role model by staying positive and cheerful during the shot.
  • Remind your child (as well as yourself) that the shot is quick and will keep you healthy for a long time.

My third unexpected reason

You never know when the flu will hit. I got the flu in February.

I mistakenly thought the flu was pretty much done by then. I was wrong. Within just a few hours on a chilly mid-February day, I went from feeling perfectly fine to literally being unable to get out of bed. I felt awful for two straight days and had all of the typical flu symptoms.

Most of the time, seasonal flu activity peaks between December and February, but outbreaks can happen as early as October and last into May. Because you never know when the flu will peak each season, I’m going to make sure I get my flu shot earlier in October. That’s my third unexpected reason for getting the vaccination.

flu-infographic

Don’t let a fear of needles get in the way of doing the right thing for your health and the health of all those around you. This coming flu season, make sure everyone in your family gets a flu shot.