Grateful to work for a company that gives employees one paid volunteer day per year, I was straining to find a virtual opportunity that was meaningful to me before the year ended and the generosity was lost.

I had almost given up hope when I stumbled on a topic that I value – history! The Smithsonian Transcription Center depends on volunteers to make their collections more accessible. Transcription turns handwritten, typed, and audio recorded materials into searchable and readable resources.

If you like history, treasure hunting, or learning something new, working with The Smithsonian Transcription Center may be a fun virtual volunteer opportunity for you too!

Smithsonian Transcription Center website

The Day Begins

Most of the historical documents are written in cursive and are faded, which makes reading them difficult. Transcribing them makes them discoverable online and readable for anyone, including individuals who depend on technology for text-to-speech conversion.

So, on Friday, December 11, I created an account with the Smithsonian to begin my volunteer work. I spent the first hour reading all the training materials and transcription requirements. There is no expectation to completely transcribe an entire document alone; volunteers can transcribe a new document or continue the work another volunteer has started. Once the document is finished, it’s submitted for review before it’s published.

A Chance To Leave My Mark on History

I got to work reading about the various projects I could select from, and then chose to begin with the Freedmen’s Bureau. As the Civil War was ending, President Abraham Lincoln and members of Congress wanted to help formerly enslaved individuals make the transition to freedom and citizenship. As a result, in March of 1865, The Freedmen Bureau was formed. Transcribing these records is important to me because it makes them accessible for anyone researching their family history and expands our knowledge of the experience of Black Americans during the post-Civil War era.

The Report of Schools for Freedmen document

The time passed quickly, and it was nighttime before I knew it. I checked my activity history to see how much I’d done. In seven hours, I had supported three projects by transcribing ten pages.

Transcribing rows and columns of the was the most tedious task, but deciphering the 19^th century handwritten letters took a lot of patience and problem solving. Even though President Andrew Johnson had the nicest penmanship of all the documents I worked with, I couldn’t quite distinguish between his capital “I” and “J.” Thankfully it’s a collaborative process and another volunteer helped to decode the text.

Deciphering a document from President Andrew Johnson

Discovery of a Local Hidden Treasure

One of the most exciting discoveries recently completed by The Smithsonian Transcription Center was an antislavery newspaper, The North Star, published in Rochester, N.Y. by Frederick Douglass. Included in the 1848 issue is a letter from Douglass to his former enslaver titled, “To My Old Master,” in which he explains his intentions as a runaway, recounts his life in freedom, and signs off “I am your fellow man but not your slave.”

The Frederick Douglass discovery!

Success For the Project … and My Soul

While the main goal of this volunteer opportunity is to transcribe a document, half the fun comes from learning and the excitement of overcoming small challenges as I develop my skills. Aside from being the first person to read forgotten documents and getting that feeling of finding hidden treasure, making my discoveries accessible to others is even more rewarding.

My new virtual volunteer experience has become a hobby and I hope one day I too will contribute to a famous discovery.

To see more discoveries by The Smithsonian Transcription Center, follow them on Twitter @TranscribeSI.

Our expert:  Dr. William Zugner has been a clinical peer review consultant for Excellus BlueCross BlueShield for more than six years. He is a past president of New York State’s 7 District Dental Society. He is a Fellow in the American College of Dentists and the International College of Dentists as well as a Member of the Pierre Fauchard Academy. Dr Zugner maintains a private practice in Webster, N.Y. and has for 20 years.

How has the pandemic been impacting the health of our teeth?

(Dr. Zugner) Since the start of the pandemic, one issue within my own practice that I have seen a concerning increase in has been patients presenting with jaw and muscle pain and tooth sensitivity/pain from clenching and grinding due to increased stress.

If left untreated, damage such as fractured/cracked teeth and musculoskeletal disorders can occur. The sooner treatment is initiated, the easier it is to break the habit.  As always, I recommend to my patients to continue taking good care of your teeth at home and to follow through with all recommended treatments by your dentist.

How have precautions at the dentist’s office changed?

It is true that since the start of the pandemic, the administering of dental care has changed, but not as much as you think. Dentistry has always followed certain precautions that other parts of healthcare haven’t, because historically, the exposure in dentistry has always been high. Universal precautions, like wearing a mask and gloves, were introduced by the Centers for Disease Control and Prevention (CDC) in 1985, mostly in response to the human immunodeficiency virus (HIV) epidemic. The profession has adhered to these requirements, and to this day the dental operatory is one of the safest places where healthcare is administered.

For example, between each patient, every surface is wiped and sterilized. Additionally, all instruments are immediately removed, cleaned and sterilized. Anything which is deemed single patient use is disposed of and replaced. Moreover, operatories are not set up or prepped for the next patient until right before the appointment. The doctor and all staff change PPE between each patient, and whenever soiled. These are all standard protocols and have not changed in recent times, thus securing a safe environment for both patients and clinicians.

Where might patients notice a difference when visiting the dentist now?

The changes that have occurred in response to the pandemic include enhanced patient and clinician screenings prior to and upon entering the office. Masks are always being worn by everyone in the office, excluding the patient during treatment. All patients and employees are encouraged to stay home if they feel ill. Also, during certain procedures, specialized masks are being worn by those who provide the treatment and are at a higher risk of exposure.

What would you tell a patient who is weighing the decision to visit the dentist during the pandemic?

One must consider the harm that is caused when treatment is delayed. On routine appointments, dentists screen for not only issues with the teeth, but also thoroughly examine supporting structures and assess for any pathology of the head and neck. Routine care is essential in the proper maintenance of one’s health and to allow for early diagnosis of problems.

The COVID-19 pandemic is shedding new light on telehealth. Telehealth is when a patient and a provider communicate by audio, video or text messaging. The number of telehealth visits soared in 2020 as a result of the pandemic. According to a review of claims data from Excellus BlueCross BlueShield, the insurer processed 2.2 million telehealth claims in 2020. In 2019, the insurer processed 28,529 telehealth claims.

More Upstate New Yorkers Are Using Telehealth

Most adults in upstate New York (77 percent) have heard of or used telemedicine, according to a recent survey by Excellus BCBS. Of those adults who reported using telehealth, 90 percent did so since the outbreak of COVID-19. According to the survey, the most important features of telehealth were the ability to get prescriptions, the ability to avoid in-person visits and the cost of the visit.

New Government Action Expands Access to Care

In addition to helping people avoid in-person visits and get prescriptions, telehealth also increases access to care for people who may not have otherwise had it. Expanding access to care through telehealth was an area of focus in New York state Governor Andrew Cuomo’s 11th State of the State Address. “The COVID-19 pandemic laid bare the inequities in our healthcare system and showed that telehealth is a critical tool to expand access and lower costs for low-income communities, especially for behavioral health support,” said Cuomo, as he took executive action to expand access to remote care.

“When seeing a health care provider in person isn’t possible, or preferable, telehealth offers an effective alternative,” said Stephen H. Cohen, M.D., senior vice president and chief medical officer at Excellus BlueCross BlueShield. “Telehealth is here to stay, and our health plan will continue develop and support ways to increase access to this innovative way to get care.”

To learn more about your options for telehealth, talk with your doctor or visit ExcellusBCBS.com/Find-a-doctor/Telemedicine.

Many of us start the year by setting New Year’s resolutions or making plans for what we want to accomplish over the coming months. Here are five tips for setting New Year’s resolutions that will stick.

Determine resolutions you really want

Ask “do I really want this?” and “why have I not done this yet?”  When I got married, I worked hard to get into the shape I wanted to be in.  I had a strict exercise routine and an extremely healthy diet.  I was in the best shape of my life for my wedding.  In the five years since then,  I slipped back into old habits but I keep resolving to do it again.  I finally had to realize the truth is – I know how to do it; I just don’t want to.  While I eat healthy most of the time and work out regularly, I also enjoy cake and nachos and I don’t want to give them up! Realizing that I am happier as I am, I have shifted my goals to maintaining a healthy lifestyle and not worrying as much about the number on the scale.

Set realistic resolutions

If what you want to do feels too overwhelming, you probably won’t do it at all. For example, maybe this year you want to finally clean and organize that cluttered basement storage area. If your basement looks anything like mine, that may feel like a very overwhelming task. So instead of looking at the whole room and not knowing where to even begin, break it down. Make your resolution small, for example pledge to spend one hour every Saturday cleaning the basement or going through one storage bin each week to find items to donate. Small actions feel doable and will be more likely kept.

Do not set too many resolutions

If you set too many resolutions, it is unlikely you will keep any of them, therefore, focus on one or two at a time and build in more later.  If you want to organize that basement, start a new fitness regimen, learn to cook, and paint three rooms in your home – you are either going to need a lot of free time or just focus on one to start.  In the same way, one resolution can feel too large, having too many can result in doing none!

Make changes

These are YOUR goals. If what you are trying is not working, adjust it instead of quitting.  When I set out to run a 5K, I found I was terrible at running and did not enjoy it.  Instead of quitting, I started walking instead.  I shifted the goal to walking each day, until I got up to five miles a day and then got myself to start running.  The shift let me still keep the main point (physical activity) and kept me from quitting when it was initially too hard.

Find ways to hold yourself accountable

Share your resolutions with friends and family or share it on social media.  Talk about what you are doing and find people who will cheer you on as you get to your goal.  It may sound simple, but it works!  When I was learning to run a 5K, every time I went out to run, I came home and told my husband how far I had made it that day.  He was thrilled and proud (or at least he said he was) every time I hit a new longest run or best time.  Every run when I felt I had given it my all and was ready to stop, I would think, “If I can go just 5 more minutes, it will be my longest run yet and I can go home and share the good news.” It kept me pushing harder every time!

What are your resolutions this year? Share with us in the comments section below.

The COVID-19 pandemic has changed many things in our lives, and many activities that directly contribute to our personal mental and physical health have not been exempt. One activity in particular –going to one’s favorite gym or fitness club – has been particularly hard-hit by the demands to stop the spread. But, with a little ingenuity and persistence, you’ll find you have all you need to build a little gym of your own at home.

You may not have needed to think about it before, but you can build your own home gym out of many things you already have at home, and you can make it as basic or as ambitious as you desire.

There are many options for building a home gym that meets your specific needs. According to Excellus BlueCross BlueShield Wellness Specialist Sharon Field, your home gym plan should have three main considerations: space, technology, and equipment.

Space

“When setting up your home gym, you have to consider what you want to do in that space,” says Sharon. “You need space to move. Whether its yoga, resistance training, indoor cycling, jumping jacks or any combination of those and more, you’ll need to plan accordingly.”

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Things to consider:

1. Flooring: Cement and wood floors are unforgiving and can contribute to injury. Look into having at least a yoga mat, or cover your floor in rubber matting or Styrofoam padding to save your knees, joints, feet, etc.
2. Storage: Seems like a minor concern, but in order for your home gym to be a safe and inviting environment that you feel good about, you’ll need a place for things such as resistance bands, jump ropes, hand & ankle weights, equipment/stack pins, etc. A cluttered gym, or not being able to find what you need for your next exercise, can be the difference between a workout and workout-killing frustration.
3. Mirrors: No one is going to stop you from using a mirror for a selfie after a satisfying go in your own home gym. But far more importantly, mirrors are in fact a very important workout tool. Use a large wall-mounted mirror (preferably large, but a small mirror will suffice in a pinch) to ensure that you are using proper form during your exercises. You’d be surprised at the difference between what you think you are doing and what the mirror tells you. Improper form can cause of injury and ineffective exercises.

Technology

We’ve entered the third decade of the 21^st century and, while flying cars still seem to be at least a light year away, technology in the home gym has become a near-necessity.

According to Sharon, here are the things to consider:

1. Mobile device/laptop: This can serve as your hub – whether to catch a workout video on YouTube or live stream online or simply to listen to some inspirational music, you’ll want a laptop, iPad, or mobile phone.
2. Tripod/Stand: To go along with #1 above, a convenient accoutrement for your viewing device is a suitable tripod, stand, or small table on which to prop/place your device in a manner so that you can watch the workout and simultaneously perform the exercises comfortably.
3. Online videos: In addition to YouTube, do some online searching for workouts that appeal to you. Yoga, bodyweight, dumbbell, Tabata, kickboxing, and much, much more are all available online.
4. Smart TV/monitor/DVD player: An upgrade to #1, but not a necessity; if you have a treadmill or stationary bike in your gym, you may want a smart TV or monitor with a DVD player or Apple TV, etc. (or the capability to mirror one of your devices) so that you can play your own workout DVDs or catch your favorite show while reaping the benefits of exercise and without squinting.

Equipment

The pandemic has created some shortages in the home fitness equipment world as more people than ever have flocked online to buy what they need to get their fitness on at home. So, whether you want to save money or your favorite equipment is out of stock, here’s where your ingenuity can really shine. Some of you may already have some hand weights, dumbbells, a treadmill or stationary bike, while others may be thinking they have no gym equipment at all. Not true. You can outfit a gym with many things you already have at home. And, that’s in addition to the fact that simple bodyweight exercises, using no equipment at all, can provide a very challenging full body workout for even the most experienced fitness enthusiast. Here are some of Sharon’s recommendations:

1. No handweights? No problem! Use (filled) water bottles or unopened 16 oz. food cans.
   • 10 Alternatives to Dumbbells
2. No kettlebells? Use laundry detergent containers with handles
   • Kettlebell Shortage Solutions
3. No ankleweights? Put dry beans in a Ziplock bag, put the bag into a sock, and tie it around your ankle.
   • If you’re a real Do-It-Yourselfer, try this: Wrist and Ankle Weight Sewing Pattern
4. No resistance bands? Use a towel! In fact, a towel can fuel a full body workout:
   • A Full Body Workout You Can Do With A Towel
   • Full Body Towel Workout
5. No time to even prep household items? No problem. Try these bodyweight workouts:
   • 25-Minute Bodyweight Workout
   • 30 Minute Bodyweight Workout
6. Surprisingly, you can work out with nothing but a simple chair. Try it!
   • 10-Minute Chair Workout
   • 8 Exercises You Can Do With Just a Chair

Other considerations

Fitness can be a family affair. It’s much more difficult to shrug off a workout when your loved one(s) are putting on their sneakers and getting ready to go. And don’t forget your pets. A dog can make a great workout buddy. Let him or her take you for a walk. “A home gym is a place where you can feel completely at ease doing as much, or as little, as you want, however you want to do it—as long as you use proper form,” Sharon concludes. “With no one else watching, it’s a judgement-free zone!”

Now build that gym! No excuses!