Kamis, 31 Desember 2020

6 Simple Self-Care Practices from Other Cultures for You to Try

I used to hate the cold. I dreaded the coming of every winter when I lived in New York and Boston, and complained through gritted teeth through the coldest months every year. It wasn’t just the drop in temperature; it was the boredom of being holed up inside with less and less daylight. I used to wonder how the Scandinavians could possibly stand their long winters and short days.

The five happiest countries in the world are almost always cold, Nordic nations. How do they do it?

Imagine my surprise when I learned that, in 2016, Denmark had ranked as the happiest nation in the world in the World Happiness Report. Then, Finland became number one for the next three years, with Norway and Sweden never far behind. In fact, the five happiest countries in the world are almost always cold, Nordic nations. How do they do it?

Of course, there are likely many factors involved. These countries often have less income inequality, greater oil wealth, and breathtaking natural landscapes. But I wondered if there were any specific Nordic secrets to happiness and wellness—even during winter!

My exploration not only uncovered some lovely ideas from Denmark and Sweden but it also sparked my interest in how people from around the world practice wellness. I was especially curious about how people have traditionally embraced wellness before it became a consumerist buzzword to describe expensive potions in bottles or fancy supplements peddled by celebrities.

These wellness practices are based in tradition, supported by science, and best of all, available to most people.

Today, I want to share some fascinating wellness practices and philosophies I learned about. They’re based in tradition, supported by science, and best of all, available to most people.

1. Danish “hygge”

Let’s start our journey in Denmark, the country that consistently ranks among the top five happiest nations in the world.

No wonder the Danes are happy in winter!

Here, the Danish believe in hygge (pronounced “hoo-gah”), which loosely translates to “coziness.” The word originated from an Old Norwegian word meaning “well-being,” and it captures all that is cozy, warm, and enjoyable. Curling up under a soft blanket while holding a warm mug of cocoa is hygge. Chatting with friends and family around a fire is hygge. And simply enjoying the glow of a candle is hygge.

No wonder the Danes are happy in winter! This concept of hygge not only gives practical inspiration for how to enjoy life—...

Keep reading on Quick and Dirty Tips

Another Think/Thing Coming

A listener named John called in with a question about "another thing coming" versus "another think coming":

“Hey, Grammar Girl. This is John. I've enjoyed your podcast for several years, but I don't think you've ever address this critical issue that I have. Recently, my 20-something daughter and I had a conversation, and I remarked that “If you believe that you have another thing coming,” to which she replied, “No, dad, the expression is ‘You have another think coming.’” I laughed and told her that she was the victim of either of mondegreen or an eggcorn, but that her interpretation was clearly wrong. We agreed to disagree, and later I searched online for her foolish version only to find out that it is indeed acceptable. Can you please explain how such a travesty can be allowed to stand? Thanks.”

This made me laugh, John. Good for you for admitting your error, although you’ll see that you are not alone.

The older and more common phrase, at least in edited text, is “another think coming.” And although the two phrases seem about equally common in American English, with “think” barely edging out “thing”  in a Google Ngram search, “You’ve got another think coming” is much more common in British English, where the saying actually originated in the late 1800s. 

In a Google Ngram search of British English, "another think coming" is dramatically more popular than "another thing coming."

It showed up just a bit later in the United States. (Note that when you click through, none of the earliest examples included in the graph are of the phrase about “another think/thing coming.” They are along the lines of “There is another thing coming for you in the mail.”)

...

Keep reading on Quick and Dirty Tips

Go Green: 5 Tips for Saving Electricity

After a few weeks of talking about ways to go green, I thought an episode on how to save electricity would be a great way to finish out this green series. Hopefully you’ve enjoyed learning ways to save water, to cut down on the amount of trash you create in your kitchen as well as some environmentally-friendly laundry tips.

If you’ve ever Googled “How to save electricity,” you’ve found out the hard way that there are hundreds of tips out there. Some of these tips are easy to implement, but some of the ways to save electricity that are suggested online are tips like, “Use candles instead of turning on lights.” While this will certainly save electricity, it’s not incredibly practical. That’s why I decided to put together a list of some of my favorite, easy-to-do tips to help you save electricity.

Tip #1: Save electricity by turning off lights

If your parents were like mine, you probably still have a voice rattling around your head saying, “Turn off the lights!” whenever you exit a room. Our parents had it right, because there’s absolutely no reason to keep a light on in a room you are not in. If you can commit to simply turning off the lights in every room when you leave it, you can save electricity immediately.

Whether you are going to return to the room in 10 minutes or 10 seconds, there’s no reason to have the light on while you’re not in the room.

Tip #2: Save electricity by turning off (and disconnecting!) electronics

Just like there’s no use in keeping lights on while you’re not in a room, there’s no use in keeping electronics on while you’re not using them. When you leave for the day, make sure all your electronics are off. This includes your TV, sound system, computer, and any other electronic gadgets you may have around your home.

Did you know that electronics that are plugged in, and not even turned on, can account for 5-10% of electricity used in a home?

Taking it one step further, did you know that electronics that are plugged in, and not even turned on, can account for 5-10% of electricity used in a home? Computers, printers, coffee makers, and even phone cords that are plugged in can be energy vampires, sucking...

Keep reading on Quick and Dirty Tips

Janus Words: 'Sanction' and 'Cleave'

In this dark first month of the year, it seems like a good time to talk about Janus words, also known as contronyms and auto-antonyms, because January gets its name from the two-faced Roman god named Janus as well.

Words that have two opposite meanings such as “dust” (which can mean both “to add a light layer” as in “I dusted the cake with powdered sugar,” and “to remove dust,” as in “I dusted the baseboards before everyone came over for dinner,”) are called Janus words because the god Janus is usually shown with two faces looking in opposite directions, and that “oppositeness” represents the opposite word meanings.

January gets its name from the same Roman god because as the god of doorways and archways, he’s also thought of as looking into the past and the future and representing transitions such as the transition from the old year to the new year.

What are auto-antonyms?

These words are also called auto-antonyms because an antonym is a word with an opposite meaning. For example, “wiggly” is an antonym of “still.” A wiggly baby is the opposite of a still baby. Most words can have lots of antonyms, not just one, so “thrashing” is also an antonym of “still.” A thrashing baby is also the opposite of a still baby.

When you add the prefix “auto,” which means “self,” you get “auto-antonym”: a word that is its own antonym.

‘Sanction’: Approve and punish

“Sanction” is a common example. A few years ago I told you that the Associated Press had sanctioned the use of “hopefully” as a sentence adverb, meaning that it’s OK to write a sentence like “Hopefully, Squiggly saved some chocolate for the rest of us.” That meant the Associated Press put its stamp of approval on such sentences, but if I had written that the Associated Press sanctioned writers it found using “hopefully” in this way, it would mean it had punished its writers—taken action against “hopefully” instead of supporting it.

... Keep reading on Quick and Dirty Tips

Rabu, 30 Desember 2020

8 Steps to Buying a Home You Can Afford

The journey to buying a home can be one of the most daunting but rewarding decisions of your life. If you’re ready to become a homeowner, now’s the time to get your finances in shape and figure out how much house you can afford.

I've identified eight steps to buying a home. Let's learn how to avoid common pitfalls, use key affordability formulas, and get the best deal possible on your next home purchase.

How to buy a home you can afford

  1. Prepare your credit for mortgage approval.
  2. List the features you want and need in a home.
  3. Figure out what you can afford.
  4. Get preapproved for a mortgage before shopping.
  5. Find a great real estate agent.
  6. Make a reasonable purchase offer.
  7. Work through contract contingencies.
  8. Close the deal.

Let's take a closer look at each step.

1. Prepare your credit for mortgage approval

Unless you have loads of cash, you’ll need to finance a portion of your home’s purchase price. Mortgage lenders review several aspects of your finances, including how much you have for a down payment, your income, outstanding debt, and credit.

Without a good credit score, you’ll either be turned down for a mortgage or charged a high interest rate. Even paying 1% more interest than you have to for a home loan means getting charged an extra $50,000 on a $200,000 30-year mortgage! So, if your credit isn’t in good shape, take the time to improve it before applying for a mortgage.

Even paying 1% more interest than you have to for a home loan means getting charged an extra $50,000 on a $200,000 30-year mortgage!

If you’re not sure what’s going on with your credit, visit annualcreditreport.com for free copies from each of the three nationwide credit agencies (Equifax, Experian, and TransUnion). Review your credit reports carefully and dispute any errors, such as accounts that aren’t yours, incorrect loan balances, or invalid late payments.   

Be sure to read or listen to 6 Steps to Build or Repair Your Credit Before Buying a Home for specific tips to get your credit in tip-top shape.  

2. List the features you want and need in a home

Before you start looking for a home, think about what you truly need versus...

Keep reading on Quick and Dirty Tips

Selasa, 29 Desember 2020

4 Myths about Sulfites and Wine Busted

If drinking red wine gives you a headache, you’ve probably had someone tell you that sulfites are the likely culprit. Perhaps you’ve been advised to stick to white wine, organic wines, or wines made in Europe on the grounds that these will be lower in sulfites.

Let’s clear up some of the most common myths and misunderstandings about sulfites, wine, and headaches.

What are sulfites?

First, a little background: Sulphur dioxide (or SO2) is a chemical compound made up of sulfur and oxygen. It occurs naturally in foods but it can also be produced in a laboratory.  

Sulfite has also been used in winemaking for thousands of years, ever since the ancient Romans discovered that it would keep their wine from turning into vinegar.

Sulfite is used to preserve foods and beverages, which it does by acting as an antioxidant and antimicrobial. They’re commonly used to preserve the color and texture of dried fruits. Sulfite has also been used in winemaking for thousands of years, ever since the ancient Romans discovered that it would keep their wine from turning into vinegar. To this day, winemakers use sulphur dioxide to preserve the flavor and freshness of wines.

What causes bad reactions to sulfite?

Sulfites don’t cause problems for the vast majority of people, but about one in every hundred people is sensitive or allergic to them. If you have asthma, your chances of sulfite sensitivity are quite a bit higher, about one in ten.

The most common reaction to sulfites is no reaction at all, but for those who are sensitive to them, consuming sulfites can cause breathing difficulties.

The most common reaction to sulfites is something like an asthma attack. Well, actually the most common reaction to sulfites is no reaction at all. But for those who are sensitive to them, consuming sulfites can cause breathing difficulties and, less commonly, hives or other allergy-like symptoms. These reactions can range from so mild you might not even notice them to quite severe. 

Sulfites in wine

People who are sensitive to sulfites are well advised to steer clear of wine. But there are a ton of misunderstandings and myths about sulfites in wine.  Let’s see if we can clear some of this up.

Myth #1: Organic or bio-dynamic wines are sulfite free

Almost all vintners add sulfites to wine to control bacterial growth. In the U.S., wines that are certified organic must not contain any added sulfites. However, sulfites are produced naturally during the fermentation process as a by-product of yeast metabolism.  In fact, all wines contain sulfites. 

By law, wines that contain more than 10 ppm (parts per million) sulfite must be...

Keep reading on Quick and Dirty Tips

How to End a Conversation Politely

I recently did articles on conversation starters and conversation continuers. Both were very popular. But what about conversation closers? How do you politely end a conversation?

All good things must come to an end, and so must the wonderful conversation you’ve just had because you followed my steps in the other articles. So now what? How do you close on a positive note and leave the person feeling good about the time you spent together? The most important fundamental in knowing how to end a conversation is courtesy. You want the person to feel like you really enjoyed talking to them and that you valued the interaction. So the ending should be polite and sincere. Obviously, if you’re on the train and your stop is next, you can mention that ahead of time and let the person know how much you enjoyed the chat. But at work or at a networking function, it takes tact and diplomacy to end a conversation.

Make the person feel good as you end the conversation.

The basic idea is to summarize, complement, and make plans for the next conversation. Here are a few specific suggestions: 

  • Make a positive statement: “I really enjoyed our conversation. I hope I run into you again.”
  • Offer a summary: “Thanks for clarifying the terms of the contract. I’ll look over it and get back to you.”
  • Mention another pressing engagement: “I have a meeting in an hour I need to prepare for, so unfortunately, I'll need to get going! Good to see you!”
  • Admit you’d like to mingle more: “It was so nice meeting you. I’d promised myself that I'd mingle this evening and meet at least three new people. Let's plan to talk next week—what's the best way to reach you?”
  • Ask for a later continuation: “I’d like to continue our conversation later, when we both have more time, does that work for you?”

Of course, emergencies arise and conversations sometimes have to end abruptly. Recently, while I was on the phone, my daughter walked into the room in pain. I had to suddenly tell the caller, “Oh, I’m so sorry, I have to get off, my daughter has a horrible migraine and I have to help her. Thank you so much for calling!” The caller understood my sincere concern and ended the conversation quickly.

One word of caution—don't offer to let the other person go—as in,...

Keep reading on Quick and Dirty Tips

Why Do My Knees Creak?

Get-Fit Guy podcast listener Brian wrote to me earlier today:

Hi, Brock. I just received the news from my doctor that I have Crepitus in my right knee. It does not hurt a lot and I have not seen a PT yet. I stopped running and am using the RICE protocol on my knee. But do you have any other suggestions? What exercises do you suggest? Should I put a knee brace on? Thank you for your help.

After doing some deep breathing relaxation exercises so I didn't lose my cool, this is what I wrote back to him:

First off, Crepitus is not a condition. It's simply a fancy way of saying 'noisy body part.' It doesn’t mean that anything is wrong, per se, especially if it isn’t paired with pain. Although it can be annoying, most of us get crepitus in one joint or another as we age.

Yes there are things we can do to minimize it, but please don’t wear a knee brace. Unless you have pain and a very particular type of injury, a knee brace will most often make matters worse. You need to allow your joints to move through their full range of motion. It’s when we stop using our full range of motion that we allow problems to become bigger and harder to correct.

If you are concerned about this issue, go see a physical therapist (or sports doctor) who specializes in joint function. Frankly, your doctor doesn’t sound like they have a lot of training or understanding of this stuffespecially if the diagnosis was 'crepitus.'

Yes, I know I could have gone easier on Brian’s doctor, but Brian sounds worried, and rightly so. Crepitus sounds like a scary problem if you don’t know what it is. So, let’s take a closer look and hopefully put Brian’s mind (and yours) at ease.

Crepitus sounds like a scary problem if you don’t know what it is. So, let’s take a closer look and put your mind at ease.

What is crepitus?

Crepitus (or the more fun way of saying it: crepitation) describes any type of grinding, creaking, grating, popping, thumping, cracking, or crunching that happens in a joint when we move it through a range of motion. We can experience crepitus at any age but generally, it doesn’t usually show up until we get older. Many people...

Keep reading on Quick and Dirty Tips

Senin, 28 Desember 2020

How to Make a Great Impression in a Virtual Interview

Global pandemic got you thinking this is no time for a job change? Think again! Unemployment did soar to alarming rates in the early days of Covid. According to the Harvard Business Review, U.S. unemployment jumped from 3.5% in February of 2020 to 14.7% in April. But as of November 2020, it’s back down to 6.7%.
 
There is a job market, and it’s yours to partake in if you so choose. But the search is likely to be virtual.
 
So whether you’re out of a job or just looking for a change, let’s talk about strategies that will help you shine on screen and land your dream job.

1. Polish that profile

Keeping your online presence current and polished is a good idea in any moment or market. But according to Fast Company, there’s a particular urgency to sprucing it up right now. 
 
“Because many HR professionals are relying on video interviews, they’re also looking for ways to get a better feel for who the candidates are... [so] many are turning to social media profiles and looking for evidence of the candidate’s work online.”
 
This is a moment to assess your professional online presence. Personally, I focus on LinkedIn.
 
What’s your headline? What achievements are you highlighting? Do you have links in your profile to samples of your work?  Can you ask for testimonials or endorsements from people in your network? Ask a few friends to check out your LinkedIn profile as if they were looking to hire. Get their feedback and make adjustments. 
 
This is your moment to use LinkedIn like a Rockstar.

2. Set the scene for success

My family has this little holiday tradition. Every year we watch the 1989 classic National Lampoon’s Christmas Vacation. It gets worse every year, but you don’t mess with tradition. This year, my 13-year-old was savvy enough to recognize that no one in Clark Griswold’s office had a computer on their desk. She simply couldn’t fathom the idea of work getting done in a pre-technology world. I can barely believe it myself.
 
Technology has evolved in ways the workforce of 1989 could never have imagined. It’s amazing what we can do today. But...
Keep reading on Quick and Dirty Tips

Video: Elastic Lower-Body Workout

Consistency in your resistance training truly provides the best health benefits. That means you need to be able to train with the fewest barriers and hurdles possible.

We usually associate barbells, dumbbells, weight plates, and big exercise machines with resistance (or strength) training. We also usually find this fitness gear at the local gym rather than at home. Because let's face it, this equipment can be heavy, expensive, and can really ruin the Fengshui flow of a room.

Enter the home-workout-friendly resistance band! I enthusiastically recommend getting a good set of colorful resistance bands. They're compact, inexpensive, and light, which makes them perfect for home, office, or travel use.

When used correctly, you can build significant strength and muscle size using resistance bands alone. And with a little creativity, ingenuity, and videos like the one below (and this upper-body one), you can build your own resistance band exercise routine today.

 

In this video I demonstrate these resistance band exercises:

  • Deadlifts
  • Lateral Steps
  • Hip Bridges
  • Standing Kickbacks
  • Lying Leg Extensions
  • Monster Walks
  • Reverse Lunge
  • Kneeling kickback

I only demonstrate six reps and one set of each exercise, in a circuit. But I suggest that you go through the entire circuit two or three times, using between 10 and 12 reps in each set, depending on your fitness level and the time you have available. You will want to choose a resistance band that brings your muscles to fatigue by the end of each set.

The first time you do this workout, you may be unsure which resistance band to choose. I suggest starting with a very thin/light band at first so you don't do too much too soon. You can always increase the level of resistance in the next set or the next time you do the workout.

Check out the article called How to Use Resistance Bands for Your Home Workout to learn more about these awesome fitness tools. 

Keep reading on Quick and Dirty Tips

Minggu, 27 Desember 2020

4 Red Flags of Pandemic Stress in Teens: A Psychologist's Advice

We’re nine very long months into the pandemic. Although families have adjusted as best they can, many tweens and teens are still struggling to keep it all together.

A recent study from the American Psychological Association (APA) revealed that long term stress due to the pandemic is especially serious for young people ages 13-17, otherwise known as “Gen Z” teens, and young adults age 18-23, known as “Gen Z” adults. On top of this, colder weather and seasonal affective disorder (SAD) can also have a negative impact on mental health and behavior.

Dr. Claire Nicogossian, Clinical Psychologist, Clinical Assistant Professor, and author of the breakthrough new book, Mama, You Are Enough: How to Create Calm, Joy and Confidence Within the Chaos of Motherhood joined me to talk about the impact of the pandemic on tweens and teens. Dr. Nicogossian is not only an accomplished psychologist but also mom to four teenage daughters. She explained her concerns.

When you look at the impact of stress on children and youth, you're really looking at what would typically be happening during this time of social, emotional, [and] cognitive development. Adolescents and young adolescents and, and going through puberty and changes already brings a lot of changes physically and emotionally because of their hormones, but also the independence that's happening in their social development. So friends take top priority. Getting together and being social and participating in team sports or other activities and pursuits are really key right now in terms of their overall development. Isolating, having to socially distance, going to school in a hybrid model, or maybe all distance learning creates isolation for our youth and teens. And that is increasing rates of depression, anxiety, and a lot of stress.

 So, we know the stress is real. But what can we do about it? How can we help our teens get through these challenging times? As parents, we want to protect our kids from harmful and stressful situations. But more importantly, we want to offer them helpful tools that can foster resilience and guide them with a positive approach on how to handle a devastating situation such as this pandemic.

Dr. Nicogossian’s top tool for helping our kids navigate the pandemic might surprise you.

4 signs of stress in teenagers to watch for

Watch for sleep pattern changes in your teen

Most of us are feeling overwhelmed, anxious, and sad due to the pandemic and that could trigger physical problems. Dr. Nicogossian explained...

Keep reading on Quick and Dirty Tips

Jumat, 25 Desember 2020

How to Find the Right Therapist for You

I was commiserating with a friend recently about how hard it can be to find the right therapist. She was spending hours researching therapists near her, and even after their websites and names had begun to all blur in her mind, she was still confused about how insurance coverage worked and whose credentials matched what she needed.

Believe it or not, I had a similar experience with finding a therapist, and I’m a therapist, myself! When I was looking a couple of years ago, I both felt like there were too many choices and no good options.

The last thing you need is more confusion about a process that's supposed to bring hope and change.

It’s such a shame that therapy seems elusive for so many given its many potential benefits. It really shouldn’t be this hard! You’re already busy and stressed and dealing with life drama or psychological symptoms. The last thing you need is more confusion about a process that is supposed to bring hope and change.

In the end, I got lucky by basically throwing a dart at the board and landing with a fantastic therapist. But I want to help you use a smarter strategy, so today’s episode is going to walk you step-by-step through the therapist finding process. Buckle up!

What’s the difference between a psychiatrist, psychologist, social worker, and therapist?

Therapists are a diverse bunch. We have different types of educational backgrounds, experience, specializations, and letters after our names. I won’t go into all the details of who’s who. For your goal of finding a good match, the most important things to know are:

  • If you need medication, you need to see a psychiatrist (or another advanced practitioner who can prescribe and has a specialization in psychiatry). People with schizophrenia, bipolar disorder, severe depression, or other severe psychiatric symptoms should definitely have a psychiatrist on their team. If you’re not sure whether you need medication, you can do an evaluation with a psychiatrist or psychologist to get their treatment recommendations.
     
  • If you want some form of “talk therapy,” you’ll most likely want to see a clinical psychologist (Ph.D. or PsyD), a licensed clinical social worker, or licensed professional (or mental health) counselor.
     
  • Not everybody is trained in every type of therapy, so if you specifically want CBT, psychodynamic therapy, or mindfulness, make sure to ask about their training and experience with this therapy.

Where do I start the search?

OK, you know what you're...

Keep reading on Quick and Dirty Tips

Kamis, 24 Desember 2020

Pandemic, COVID, Anderhalvemetersamenleving: 2020 Words of the Year

Emily Brewster is a lexicographer at Merriam-Webster and a cohost of the Word Matters podcast. 

In this interview, we talked about 

  • How Merriam-Webster chose "pandemic" as the word of the year.
  • How other dictionaries choose words of the year (and how Oxford didn't choose a word this year).
  • How the American Dialect Society chooses its words of the year (with fun stories since Emily and Mignon both attended the vote).
  • Words of the year in countries outside the U.S., such as "Megxit" and "anderhalvemetersamenleving."

You can listen to the interview using the player at the top of this page, or you can read a complete rough transcript.

Keep reading on Quick and Dirty Tips

20 Kitchen Items You Should Never Pay For

Substitute egg separator

When you need to separate the egg white from the egg yolk, here's an incredibly simple way to do it. Crack the egg into a bowl and grab an empty plastic water bottle. Rest the mouth of the bottle on the yolk and squeeze the middle of the bottle like a turkey baster. The yolk will be sucked right into the bottle. Watch a video of this here.

Make your own turkey baster

Speaking of turkey baster, you can make your own with a water balloon, a straw, and a utility knife. (Read this article from eHow.com for step-by-step instructions.) MacGyver would be proud.

Free trussing twine!

If you want to truss your turkey—i.e., tie the wings and legs of a bird down for more even cooking—you don't need to buy trussing twine. Use dental floss! Not only does it come in a small container, it’s very strong and won’t burn in high heat.

DIY trivet

If you have extra ceramic tiles left over from a home improvement project, you can use them as trivets. Protect tables and countertops from hot pots and dishes by affixing peel-and-stick felt corners underneath each tile. 

SEE MORE: Domestic CEO's How to Stock a Kitchen

Cooling rack stand-in

Keep your cool during holiday baking days. When you’re covered with flour, have no idea where the kitchen table used to be, and just pulled the fifth blisteringly hot tray of gingerbread men out of the oven, simply flip over cardboard egg trays (you’ll need two, spaced a little bit apart) and set the baking pan on top.

You can also use butter knives for cooling racks: Place them in rows on your counter, alternating directions. They'll keep hot baked goods elevated.

DIY bowl scraper

Have you ever seen those bowl scrapers in kitchen stores that sell for $3 to $10? These circular, plastic tools are easy to make at home. Simply take the lid of a round take-out container, cut it in half, then remove the rim. Instant savings!

Substitute rolling pin

If you're in need of a rolling pin, look no further than that bottle of vodka you have in your freezer. The chilled glass will result in a flakier pastry. Even a wine bottle will do.

Who needs cookie cutters?

Rather than buying a biscuit cutter or cookie cutter, use a wine glass or a clean, empty aluminum can....

Keep reading on Quick and Dirty Tips

Rabu, 23 Desember 2020

What to Consider Before You Attend Law School

If you've decided to attend law school, congratulations! The law has long been a prestigious career path, rich in opportunity. But before you plunge into law school with both feet, there are some important factors to consider. Putting in some extra consideration now will help you get the most out of your law school experience. 

Funding

The first question on most every incoming law student's mind is always "How am I going to pay for this?" Law school can be expensive, and if you plan to attend as a full-time student, you may not have the opportunity to earn income while you study. In those cases, you will probably need to take out a loan. Using a private lender will allow you to shop around rates and terms to get the best loan scenario possible. Of course, law school student loans will need to be paid off after graduation. But fortunately, law degrees are correlated with high salary potential, so you may be able to pay off your law school loans more quickly than is customary with undergrad loans.

Commit yourself to understanding the terms of your student loans before you sign for them. You should make sure to understand the interest rates, variability, grace period terms, and cosigner options. A solid understanding of these terms will decrease the shock when your first bill arrives after graduation. And be sure to remind yourself that you'll need to pay the money back. You can use the looming invoices as motivation to do well in school so you can find a high-paying job after you graduate. Practicing responsible thinking now will set you up nicely to be able to make healthy budgetary choices once the repayment period begins.

You'll also want to think about return on investment. While you should not pick your area of law specifically based on the salary you can expect to earn, in most circumstances it will be one of the factors to consider. Researching the salary trends of various law specializations can help you to determine the right law school for you. Law school student loans are very expensive and you need to feel confident in your ability to pay them back. Understanding projected earnings will help you to think objectively about how much debt you are willing to take on.

Geography

The city in which you study law can greatly influence the city in which you will eventually practice. Yes, the reputation of the specific institution is a significant factor, but the geographic location of the school is a close second. This is the area where you will be living while you start to build your network of legal professionals....

Keep reading on Quick and Dirty Tips

7 Pros and Cons of Investing in a 401(k) Retirement Plan at Work

A 401(k) retirement plan is one of the most powerful savings vehicles on the planet. If you’re fortunate enough to work for a company that offers one (or its sister for non-profits, a 403(b)), it’s a valuable benefit that you should take advantage of.

But many people ignore their retirement plan at work because they don’t understand the rules, which may seem confusing at first. Or they worry about what happens to their account after they leave the company or mistakenly believe you must be an investing expert to use a retirement plan.

Let's talk about seven primary pros and cons of using a 401(k). You’ll learn some lesser-known benefits and get tips to save quickly so you have plenty of money when you’re ready to kick back and enjoy retirement.

What is a 401(k) retirement plan?

Traditional retirement accounts give you an immediate benefit by making contributions on a pre-tax basis.

A 401(k) is a type of retirement plan that can be offered by an employer. And if you’re self-employed with no employees, you can have a similar account called a solo 401(k). These accounts allow you to contribute a portion of your paycheck or self-employment income and choose various savings and investment options such as CDs, stock funds, bond funds, and money market funds, to accelerate your account growth.

Traditional retirement accounts give you an immediate benefit by making contributions on a pre-tax basis, which reduces your annual taxable income and your tax liability. You defer paying income tax on contributions and account earnings until you take withdrawals in the future.

Roth retirement accounts require you to pay tax upfront on your contributions. However, your future withdrawals of contributions and investment earnings are entirely tax-free. A Roth 401(k) or 403(b) is similar to a Roth IRA; however, unlike a Roth IRA there isn’t an income limit to qualify. That means even high earners can participate in a Roth at work and reap the benefits.

RELATED: How the COVID-19 CARES Act Affects Your Retirement

Pros of investing in a 401(k) retirement plan at work

When I was in my 20s and started my first job that offered a 401(k), I didn’t enroll in it. I was nervous about having investments with an employer because I didn’t understand what would happen if I left the company, or it went out of business.

I want to put your mind at ease about using a 401(k)...

Keep reading on Quick and Dirty Tips

Selasa, 22 Desember 2020

Cold Weather Nutrition Tips

Temperatures are dropping here in the Northern Hemisphere! As you get those sweaters and turtlenecks out of storage, it’s also time to make a few adjustments to your nutrition and eating habits. Here are some tips for staying well-nourished and fit through the winter.

Head off carb cravings

Declining daylight can lead to a dip in serotonin levels.

Declining daylight can lead to a dip in serotonin levels, which can trigger carb cravings. Eating starchy foods like bread, pasta, potatoes, rice, cereal, crackers, and other carb-rich foods can cause a boost in serotonin production, but the effect is short-lived. That is, the effect on serotonin levels and mood is short-lived; the extra calories you’re consuming may translate into a few extra pounds that you carry around until April, especially because we tend to get less exercise in the winter.

RELATED: Ask the Diva: How Does Weather Affect Calorie Needs?

As Dr. Ellen Hendrickson and I talked about in our two-part series on food and mood, there are better ways to boost serotonin and lift your spirits, such as jumping on a treadmill or exercise bike, reading a book or watching a movie that makes you laugh, or even doing something nice for a stranger.

Turn the thermostat down

Another way to help stave off winter weight gain is to keep your house and office on the cool side. We’re not talking about see-your-breath cold. (Very cold temperatures can impair cognitive performance.) Aim for 65 to 67 degrees Fahrenheit. That’s 18 to 19 degrees Celsius.

Not only will you save a few bucks on your energy bill, you’ll also burn a few extra calories just maintaining your body heat. Even better, a cooler environment might inspire you to move around more.

If you’re feeling chilly around the edges, get up and do 25 jumping jacks or walk up and down a flight of stairs ten times. It’ll warm you right up, burn some calories, improve your fitness, and help to counter the effects of sitting all day.

Keep your iron up

If you’re someone who has a hard time staying warm in winter, low iron levels could be part of the problem. Chronic iron deficiency can impair your ability to maintain adequate body temperature. Women (especially those who have with heavy periods) have a higher risk of iron deficiency. Because iron is not as well absorbed from vegetable sources as it is from meat, vegetarians also need to take care to consume enough iron-containing foods.

...

Keep reading on Quick and Dirty Tips

Motivation Won't Get You Fit—Here's What Will

Finding the motivation to exercise can seem like one of the most elusive things in the world. The amount of time and effort we put into trying to create, find, and sustain motivation often outweighs the effort put into exercise itself ten-fold.

What if motivation wasn’t necessary? What if you could create a much stronger and more stable desire to keep you going back for more?

But what if someone were to tell you that you're going about it all wrong? What if motivation wasn’t necessary? What if you could create a much stronger and more stable desire to keep you going back for more?

Well, that is the essence of what my guest—supermodel, coach, trainer, and chef Jill de Jong—would tell you if you came to her saying “I just hate working out" or "Exercise is boring!"

You don't need to like working out to enjoy the benefits. Do I like brushing my teeth? Not really. But I do enjoy clean teeth and fresh breath. So, I brush my teeth twice a day. Same counts for working out. Just show up and do the exercises. And it's very likely you'll feel better after your workout than when you started. So, when you're more connected to your body, you also show up differently. You walk more confidently, you speak more confidently. You may have increased energy. Your stress levels may be decreased and you may just feel happier. So when you can add feeling good with working out, you'll keep coming back for more.

Jill De Jong

You may have seen Jill de Jong gracing the covers of Women’s Health and Fitness Magazine. Or perhaps you know her from her book “Models Do Eat.” Or perhaps you use one of her Yoga Block Socks or maybe you listen to her podcast, Life Done Better. Wherever you know Jill from (and if you don’t, you can take my word for it), this Dutch model-turned-podcaster knows a thing or two about fitness. 

Jill joined me on a call to discuss her take on some of my favorite topics, like:

  • What she says to her clients who say that they don’t like working out

  • What role motivation plays in her fitness life

  • How she creates motivation—or does she?

Below is a transcript of the interview. But for the full effect, I encourage you to listen to the audio version (using the player at the top of the page) so you don’t miss any of the subtle messages. 

...

Keep reading on Quick and Dirty Tips

Senin, 21 Desember 2020

How to Convert Decimals to Fractions

The numbers we use in our daily lives can be broken up into two main groups: rational and irrational numbers. Irrational numbers cannot be written out exactly in decimal form since you’d need an infinite number of decimal digits to do so. Rational numbers can be written as decimal numbers that either stop after some number of digits or keep repeating some pattern of digits forever.

In today’s article, we’re going to learn how to take a decimal representation of a rational number and turn it into an equivalent fraction.

What are Terminating and Repeating Decimals?

Before we get into the details of how to actually convert terminating and repeating decimals into fractions, we’d better make sure we understand what it means for a rational number to be a “terminating” or “repeating” decimal in the first place. To see what the difference is, let’s take a look at a few examples of decimal representations of rational numbers:

  • 1/4 = 0.25 is a terminating decimal since it has a finite number of decimal digits

  • 1/3 = 0.3333… is a repeating decimal since the number 3 goes on forever

  • 3/5 = 0.6 is another terminating decimal number

  • 7/9 = 0.7777… is a repeating decimal since 7 goes on forever

  • 9/11 = 0.818181… is another repeating decimal since the pattern of digits “81” repeat forever.

So a repeating decimal is a rational number whose decimal representation has some repeating pattern, and a terminating decimal is a rational number whose decimal representation eventually stops. (Remember, a decimal that just goes on and on with no repeating pattern is irrational.)

Can a Terminating Decimal Be Written as a Repeating Decimal?

If you think about it though, you’ll see that any terminating decimal number can actually be written as a repeating decimal too. How? Well, since you can always attach an infinite number of zeros to the very end of a number without changing its value, you can put an infinitely long string of zeros on the end of an otherwise terminating decimal…and you’ll have turned it into a repeating decimal!

For example, you can think of the terminating decimal 0.25 as 0.25000… instead. But in this case, none of this really matters since the value of the number is exactly the same no matter how it’s written. And that’s why usually when we say “repeating decimal...

Keep reading on Quick and Dirty Tips

Six Creative Investing Ideas for Profit-Seekers

Are you bored stiff with the traditional investing choices? Have you had your fill of vanilla stocks and boring bonds? If so, you are not alone. Every year, plenty are discovering creative ways to put their money to work for them. In today's incredibly varied financial environment, there are so many choices that it's no wonder people are exploring the extensive menu of profit-making ideas. It's important to dispel a major myth about creative or alternative investment choices. They're not necessarily risky. In fact, many of these popular money-earning approaches carry much less risk than corporate shares and bonds. Real estate ownership, to name just one example, can be a very conservative and reliable way for working people to grow their wealth.

Your portfolio's risk level has little to do with what you buy. Even a few stock-related ideas are considered non-traditional based on the way they're set up. Dividend-reinvestment programs (DRIPS), for instance, can be a wise, targeted way to put every penny toward shares that produce current income and add it to your account balance for enhanced asset growth. Other ideas that are enjoying a sort of renaissance in the 2020s include options trading, precious metals, peer-to-peer lending, art, startups, exotic metals, and more. Here's a look at nine ways anyone can earn acceptable returns on something other than traditional securities.

DRIPS

Technically speaking, DRIPS (dividend-reinvestment programs) contain at least a fraction of old-school attitude in their DNA, but the way they're structured is what makes them different. When you sign up for one of the many online DRIP accounts, you only opt for companies that have long histories of paying out dividends, either quarterly or otherwise. But instead of pocketing the payout, the plan uses it to purchase additional whole or fractional shares. The strategy is a sort of super-charged way to grow wealth and one that is catching on with a new generation of market enthusiasts.

Options trading

Options have been around for decades but are just now making a major move as one of the world's most active asset categories. Yes, they're totally market-based securities and you buy them via your standard brokerage platform. Their benefits, however, make them attractive to people who like the chance for outsize earnings and the power of controlling large blocks of stock for relatively small amounts of money. Check out a helpful essential options trading guide to learn the basics of getting into...

Keep reading on Quick and Dirty Tips

Minggu, 20 Desember 2020

3 Frustrating Toddler Challenges and How to Fix Them

During the toddler years, your child will grow by leaps and bounds, learning new skills like talking, putting on and taking off his clothes, and the biggie—toilet training! Toddlers struggle to master problem-solving skills. They're also eager to do things independently without help from Mom and Dad. Combine all that, and you've got a challenging period in child development for any parent to navigate!

The article, Toddlers and Challenging Behavior: Why They Do It and How to Respond, sums it up realistically: "Toddlers do not understand logic and still have a hard time with waiting and self-control. In a nutshell: Two-year-old's want what they want when they want it."

Keeping your toddler's developmental stage in mind makes it easier to see things from her point of view. She wants to break away and do things herself. She needs opportunities to explore, express, and grow into her own little person. But that doesn't mean she won't need your guidance!

Here are three examples of everyday toddler challenges and the fix on how to turn them around so your toddler can still come into his own while learning to follow rules.

Challenge #1: Hitting another child

After five years of infertility, one of the experiences I longed for after I finally became a mom was to hang out with mommy pals and enjoy the quintessential playdate. During those long years of waiting to get pregnant, I daydreamed of hosting a weekly gathering where I'd serve creamy flavored coffees and homemade muffins while our little darlings would play nicely with age-appropriate developmental toys. My pipe dream was perfect until our first playdate finally happened, only to have my new mom friends decline my fattening muffins as we watched my two-year-old punch one of our guests because she wouldn't share her dollhouse.

Our first playdate finally happened, and my new mom friends and I watched my two-year-old punch one of our guests because she wouldn't share her dollhouse.

My husband and I were soft-spoken, gentle beings (mostly) who tried to be thoughtful role models. When we saw our daughter haul off and hit innocent playdates for no apparent reason, we were mortified and concerned. Thankfully, we learned this was a common occurrence in the world of toddlerhood.

In Teaching Toddlers Not to Hit, Catricia Tilford, MD, a board-certified pediatrician, explained that toddlers don't have much control over their emotional impulses and are still developing language skills. "Also, toddlers are egocentric,"...

Keep reading on Quick and Dirty Tips

How to Be Confident but Not Arrogant

In 2007 I had my first baby. I was extraordinarily fortunate to spend a year at home with her. That year was a gift, full stop. But as I learned in 2008 when I returned to the workforce—new job, new company—taking a year off also drained my confidence tank.
 
Pre-baby, I knew what made me shine at work. Post-baby, I felt like I’d lost my mojo.
 
According to Psychology Today:
 
Confidence is a belief in oneself, the conviction that one has the ability to meet life's challenges and to succeed—and the willingness to act accordingly.
 
I knew how essential not only feeling but being able to display confidence was in my professional life. But after taking that year away, I wasn’t sure how to rediscover mine.
 
Previously I’d been a relationship-builder, a talent strategy advisor, and an analyzer of human capital data. Upon re-entry in 2008, I feared I’d lost my edge. And I was determined to show that fear who's boss. So I set my mind to making my mark, showing the world how smart and capable I was.

It was a total miscalculation on my part. And I got some serious feedback to prove it.

I did this by having something—actually, a lot of somethings—to say in every meeting. I was quick to offer solutions to problems. And when something needed to be done, I had it covered. No help needed. And that strategy went really well for me.
 
Kidding! It was a total miscalculation on my part. And I got some serious feedback to prove it. I’d been so focused on seeming confident that I’d shown up as arrogant. I will be forever grateful to the boss who gave me that feedback early and counseled me to course-correct.
 
I learned the hard way, but I learned a lot about what distinguishes confidence from arrogance. And today I share the biggest lessons. Here's the feedback my boss gave me, which I ran with. Thirteen years later, I'm delighted to pay it forward.

1. Know what you’re here to do

Arrogance happens when you over-index on you—how you’re showing up and being perceived. Confidence is focusing on the work—the outcomes you’re there to deliver.

The conviction that you have the ability to meet a challenge begins with being super clear about what challenge you’re there to meet.

Exuding confidence begins with experiencing confidence internally. The conviction that you have the...
Keep reading on Quick and Dirty Tips

An Interview with Emily Brewster: Transcript



Jumat, 18 Desember 2020

Stuff You Should Know: Doughnut or Donut?

There is a famous deleted scene that didn’t make it into Pulp Fiction where Mia Wallace (Uma Thurman) interviews Vincent Vega (John Travolta) with a video camera while he waits to take her to dinner at Jack Rabbit Slims. 

Mia says that on important topics there are only two ways a person can answer, and how they answer tells you who they are. “For instance, there are only two kinds of people in the world,” she says, “Beatles people and Elvis people. Now Beatles people can like Elvis, and Elvis people can like the Beatles, but nobody likes them both equally. Somewhere, you have to make a choice, and that choice tells you who you are.”1

What Mia is saying—or rather, what Quentin Tarantino is saying through her—is that for all the shades of gray in the world, when it comes right down to it, the important stuff is black and white. You see it in politics—Left vs. Right—you see it in music—Beatles vs. Elvis—you see it in religion—Catholic vs. Protestant, Shiite vs. Sunni—and you see it in . . . doughnuts?! Or is it donuts? 

From the spelling, to how they’re made, to the variety of flavors, to the best brand, do(ugh)nuts are a study in duality.

See there, it starts right out of the gate with this, what is perhaps the greatest tasty sweet treat. From the spelling, to how they’re made, to the variety of flavors, to the best brand, do(ugh)nuts 2 are a study in duality.

DOUGHNUT VERSUS DONUT

Dough has been fried in oil and sprinkled with sweet, sugary goodness by countless cultures since at least the time of Ancient Greece and Ancient Rome,3 if not even earlier with prehistoric Native American societies.4 But the first appearance of the term “doughnut” doesn’t occur until the turn of the nineteenth century—and it appears as doughnut, not donut—in the appendix of an 1803 English cookbook that featured American recipes. It then appears in a satirical novel by Washington Irving in 1809, called A History of New York, in which his description of early life under Dutch control includes the description of “balls of sweetened dough, fried in hog’s fat, called doughnuts or...

Keep reading on Quick and Dirty Tips

Is Cognitive-Behavioral Therapy (CBT) Right for You?

Recently I was reminiscing with a grad school friend about our clinical training. We were sharing our most memorable cognitive-behavioral therapy (CBT) moments. Mine was singing the alphabet song at the top of my lungs with my patient at a busy Boston street corner. Hers was taking a stroll with her patient ... who was walking a banana on a leash.

Yes, you read it right. The patient had a banana on a leash and he was walking it like a dog.

What is cognitive-behavioral therapy?

What do these totally bizarre activities have to do with psychotherapy? How is this supposed to help anyone? Rest assured, both of these patients made huge improvements in tackling their social anxiety. By the end of treatment, they were finally feeling comfortable in their own skin. Of course, bananas and off-key singing weren’t the only ingredients. There’s a lot more to CBT.

CBT is a type of psychotherapy that uses what we know about the brain and human psychology to teach people real-life skills.

CBT is a type of psychotherapy that uses what we know about the brain and human psychology to teach people real-life skills—ones that help us to reduce symptoms of psychological disorders and increase our ability to live fully.

Variations of CBT can be used to successfully treat anxiety disorders, overcome the damaging effects of psychological trauma, alleviate depression for young and old people, reduce the struggle with chronic pain, overcome insomnia, and more.

Today, we take a look behind the scenes to see what CBT is...

Keep reading on Quick and Dirty Tips

Kamis, 17 Desember 2020

Study Finds Slow-Blinking at Your Cat Could Improve Your Communication

Since your cat can’t quite grasp the meaning of “I love you,” “You complete me,” or “You’re the most handsome furry boy in the whole world,” you’ll have to find another way to get your point across. According to a new study published in Scientific Reports, slow-blinking could help.

While narrowing your eyes at another human may indicate derision, suspicion, or some other negative emotion, the same probably isn’t true for your feline friends. Cats often avert their eyes when they sense danger—and maintain unbroken eye contact when they’re on the prowl—so some experts believe the slow blink signifies ease or contentment.

Narrowing your eyes at another human may indicate derision, suspicion, or some other negative emotion, but the same probably isn’t true for your feline friends.

But what happens when you slow-blink at your cat? Researchers at the University of Sussex and the University of Portsmouth conducted two experiments to find out. In the first, they observed each cat’s behavior in two scenarios: after their owner had slow-blinked at them, and after their owner had been present in the room but hadn’t interacted with their pet. In the second experiment, a researcher took the place of the owner, and again the cat’s behavior was recorded in two scenarios: after the researcher had slow-blinked at them, and after the researcher had adopted a neutral expression and looked next to (but not directly at) the cat.

In both experiments, ScienceAlert reports, the cats were significantly more likely to narrow their eyes when the human participants had slow-blinked at them first—regardless of who the human participant was. The second experiment revealed something else, too. In each trial, the researcher would follow up their slow blink or neutral expression by extending a hand toward the cat. Researchers found that the cats were more likely to approach if the person had slow-blinked first. In other words, the findings suggest that not only do cats consider eye-narrowing a positive gesture, but it can also be used as a form of...

Keep reading on Quick and Dirty Tips

10 Tips for Easy Carpet Cleaning

Quick carpet cleanser

If you’ve got guests coming over and need to clean your dirty carpet fast, mix 1 cup ammonia with 1 quart water. Use a mop to rub this solution onto the carpet, and it’ll help remove the grime. You might want to test this method beforehand on an unseen area, such as underneath a chair.

Do not use this mixture on wool carpets.

Cast out carpet stains

Want your home to smell fresh? Start from the bottom up—your carpets!

Notice a new spot on the carpet? Don’t panic: There’s no need to hire a professional carpet cleaner just yet. Simply combine equal amounts of hot water and ammonia and pour over the stain. Place a white towel on top, then iron over the covered spot. The cleaning powers of ammonia combined with the extreme heat will steam out the stain in no time!

Magic for mud

The kids were out playing in the mud, and—lucky you—they forgot to take off their shoes before traipsing on the carpet. Don’t worry! It’s not impossible to get rid of those muddy footprints. First, let the area dry, and vacuum up as much dirt as you can. Then, using the cut side of a raw potato, rub the stains. The enzymes in the potato will help dissolve the dirt. Allow the area to dry again, and then blot with a wet rag.

SEE ALSO: Domestic CEO's 8 Habits to Keep Your House Clean

Make this easy deodorizer

Want your home to smell fresh? Start from the bottom up—your carpets! In a glass container or canister, simply mix 16 ounces baking soda (your standard box) with 20 drops of any essential oil scent you like. To put it to work for you, shake the mixture on your carpet, wait 30 minutes, and then vacuum.

Sudden spills can bring on panic. But you (and your rugs!) can rest easy when you know these ways to wage war on even the most stubborn substances that meet your floors.

Carpet cleaning work-around

Finally getting around to shampooing your carpet? You don’t have to remove all your furniture. Slip plastic bags over the feet of tables and chairs and secure them with rubber bands. You can clean underneath, then shift the furniture a bit and wash where its legs were. The plastic will keep the furniture from getting wet.

Save money on shampoo

The commercial cleaners sold for carpet shampooers can be pricey. Did you know that you can make your own nontoxic solution with ingredients you likely have around the house already? Mix together ¾ cup hydrogen peroxide, ¼ cup white vinegar, 2 tablespoons dish soap, 2 tablespoons...

Keep reading on Quick and Dirty Tips

Brandon Sanderson on Writing, Character and Place Names, and the Future

Brandon Sanderson is a #1 New York Times bestselling fantasy author with more than 30 books, which have been published in 35 languages. 

In this interview, we talked about his

You can listen to the interview using the player at the top of this page, or you can read a complete rough transcript.

Keep reading on Quick and Dirty Tips

Rabu, 16 Desember 2020

Should You Buy a Car with Cash or Get an Auto Loan?

Ryan S. says:

I'm looking into buying a car and have enough cash to pay for it. But someone mentioned that I should get a loan to get a lower price and just pay off the loan right away. They also said this could increase my credit score—is it true?

Thanks for your question, Ryan! Buying a vehicle is a big purchase, and I'm glad you're giving it careful consideration. This post will answer your question by reviewing the upsides of financing and paying cash for a car. Before spending your cash, it's critical to understand how it will affect your finances. 

Before spending your cash, it's critical to understand how it will affect your finances.

Should you pay cash for a car?

It's terrific that Ryan has enough savings to pay for a car. But just because you have money in the bank doesn't mean spending it is the right move. First, let's review three advantages of paying cash for a car.

1. You avoid interest and financing charges

Paying cash means you save money by avoiding years of interest payments on an auto loan. Depending on your loan amount, interest rate, and term, your savings could be thousands of dollars.

2. You might buy a less expensive vehicle

If you only have a certain amount of cash to spend on a car, you'll have to stick to your budget. That can help you avoid overspending or getting talked into financing a higher-priced vehicle than you planned.

3. You avoid getting “upside-down”

The average new car depreciates about 20% within the first year you own it. That loss of value can be a big problem if you take out a loan and end up owing more than a car is worth, which is known as being upside-down. But when you pay cash for a vehicle, you'll always be able to pocket the full market value when you sell it or do a trade-in.

Some lenders won't finance vehicles purchased from private sellers, and those that do may charge higher interest rates.

...

Keep reading on Quick and Dirty Tips

An Interview with Brandon Sanderson: Transcript



Selasa, 15 Desember 2020

Facts About Trans Fats and Their (Not Necessarily Better) Replacement

What exactly is a trans fat? Most people aren’t exactly sure, but they’ve gotten the general idea that trans fats, whatever they are, are bad for you.

As of 2018, partially hydrogenated oils are no longer allowed in U.S. food products.

In 2015, the U.S. Food and Drug Administration decided that the man-made trans fats found in partially hydrogenated vegetable oils were unsafe for human consumption and gave food manufacturers three years to eliminate them from their products. As of 2018, partially hydrogenated oils are no longer allowed in U.S. food products.  

Long before the official ban was announced, however, trans fats had gotten a pretty bad reputation. Manufacturers were already moving to get the trans fats out of their products—or at least make it look as if they have. But have you ever wondered what they’ve replaced them with?

Let's take a closer look and answer the questions:

  • What are trans fats?
  • Why are you supposed to avoid trans fats?
  • What are some alternatives to trans fats?

What are trans fats?

First, what exactly is a trans fat? I don’t want to spend too much time on the chemistry, even though it’s really kind of interesting. Suffice it to say that a trans fat is an unsaturated fat that has acquired all the bad habits of a saturated fat, and adopted a few new ones just for spite. 

Like saturated fats, trans fats raise your LDL (or “bad”) cholesterol. To make matters worse, they also lower your HDL (or “good”) cholesterol. Plus, trans fat molecules are harder for the body’s enzymes to take apart, so they are more prone to ride around in your arteries, looking for trouble to get into.

A trans fat is an unsaturated fat that has acquired all the bad habits of a saturated fat, and adopted a few new ones just for spite.

Because of all this, experts now consider trans fat to be a bigger factor in heart disease than saturated fat. And although formal charges have yet to be filed, trans fat is also being eyed for various other crimes, including acting as an accomplice in the development of Alzheimer’s, cancer, diabetes, and infertility.

What foods contain trans fats?

It may surprise you to learn that not all trans fats are man-made. Dairy products and some meats contain small amounts of naturally-occurring trans fats. But these are not the ones that we’re concerned about. First of all, they don’t add up to very much. Secondly, there’s research to show that these natural trans fats aren’t as dangerous as the man-made ones.

There’s research to show that natural trans fats aren’t as...

Keep reading on Quick and Dirty Tips

6 Ways to Make Your Fridge Smell Good Again

Best Baking Soda Substitute

Besides baking soda, a number of other kitchen items are capable of removing odors. Our favorite? Vanilla extract! Pour a little vanilla extract into a shallow bowl or bottle cap and set in the refrigerator to absorb odors and make your fridge smell great each time you open it.

Deodorize Your Fridge or Freezer

Add a shallow bowl of freshly ground coffee, uncovered, to your freezer. Leave for a few days and any funky odors will disappear.

You can even reuse the coffee grounds you used to make your coffee this morning!

Vanquish Smells with Vinegar

Use vinegar to make your fridge smell great. Just add some to a small washcloth or paper towel, then place in a shallow bowl in the back of your fridge. Replenish each time the towel dries out, and the vinegar will neutralize food odors throughout your fridge.

SEE ALSO: Clever Cookstr's 20+ Staples You Should Always Have in Your Fridge

Eliminate Odors with Oatmeal

Out of baking soda and need to freshen up the fridge? Try oatmeal! An open container of dry oats in the fridge will neutralize odors even better than baking soda does.

Citrus for Smells

One of the best ways to eliminate odors from your refrigerator is to hollow out a grapefruit or orange, fill it with salt, and place in the back of the fridge. Leave it there until the salt gets completely damp, and then throw the whole thing out and replace. The salt draws out the wonderful citrus smell and makes your whole fridge smell like fresh fruit! 

Time to Clean Out Your Refrigerator?

Sometimes, the problem is bigger than just a few food odors flying around. If you need to give your refrigerator a deep clean, don’t use chemicals that can linger on shelves and create toxic odors. After emptying the fridge, simply dissolve a cup of salt in a gallon of hot water and wipe away.  This solution will both clean and deodorize your fridge the safe way!

Squeeze the juice of a lemon into the hot water for a nice citrus scent.

RELATED: Domestic CEO's Kitchen Nightmares

For more cleaning tips for around the house, check out our Cleaning Tips board on Pinterest. 

Keep reading on Quick and Dirty Tips

How to Strengthen Your Lower Back and Avoid Injury

If you are one of those unlucky people who has “thrown their back out,” you know that sinking feeling that comes after picking something up the wrong way, getting bumped the wrong way during a sporting event, or reaching into a deep drawer or up onto a high shelf and suddenly feeling a twinge of pain surging through the muscles around your lower spine.

To avoid injury, it is crucial to have proper strength in the lower back.

If you take a look at an anatomy chart, you will see that there is a large and complex group of muscles all working together to support your back. These muscles help hold your body upright and allow the trunk of your body to move, twist and bend in many directions.

Specifically, the three back muscles that help your spine function are:

  1. The extensor muscles. These are attached to the back of the spine and help us stand and lift things. The extensors include a large pair of muscles in the lower back, called erector spinae, which hold up the spine and gluteal muscles.

  2. The flexor muscles. These are attached to the front of the spine and enable flexion of the spine, bending forward, lifting, and arching of the lower back.

  3. The oblique muscles. These muscles are attached to the sides of the spine and help rotate the spine and also do most of the work to help you maintain proper posture.

Spine, hip, and shoulder flexibility also play a role in allowing the lower back to move through a proper range of motion. But to avoid injury, it is crucial to have proper strength in the lower back.

The lower back becomes stronger when it is forced to extend against a resistance. There are several movements that allow this extension to happen. But before we get to that, let’s talk about the all too common issue of lower back pain.

What causes lower back pain?

If you want an excellent overview of what causes lower back pain in the general population, I would encourage you to read an article by the Quick and Dirty Tips former House Call Doctor, What Causes Back Pain. Among fit folks, lower back pain most commonly occurs as a result of the following:

  • Picking a heavy weight up off the floor or setting one down haphazardly.

  • Bending from the back rather than bending at the hips and knees.

... Keep reading on Quick and Dirty Tips

How to Cope with Change at Work Without Stressing Out

While each person’s experience in 2020 has been unique, I bet many of you lived through some version of the following:

One day you were in an office, shaking hands, having in-person meetings, and serving a known set of customer needs. And the next day, your home was your office, Zoom was your conference room, handshakes were lethal, and customer needs were being completely reinvented.

Feel familiar?

Change has become our everything. Get ready to be stretched.

Prior to 2020, you could still get by as a great performer at work even if you were a little resistant to change. But now? Not so much. Change has become our everything. And if it’s not something you naturally lean into, then the time has come to fix it. Stat. 

So if you’re someone whose default has been 'I don’t want to learn this new system, process, or way of engaging with customers…', then get ready to be stretched. If you want your career to continue to soar, you’re going to need to be able to roll with change.

Resisting change is natural

If you find it hard to get comfortable with change, you're not alone.

When my kids were babies, getting them to try new foods was an experience. After they spit spoon after spoon of strained peas or carrots back into my face, I talked to my pediatrician. I learned it would take seven to eight experiences with a new food before my baby would begin to like it, or at least stop spitting it at me.

In our work lives, we’re not always offered a grace period of seven to eight exposures to a new idea.

This is due to the mere-exposure effect. While we may like or appreciate some things out of the gate (hello, chocolate fudge sundaes), our natural inclination is often to resist anything that feels different. But more exposure equals more comfort. We're wired to prefer the familiar and comfortable.

But in our work lives, we’re not always offered a grace period of seven to eight exposures to a new idea before we have to adopt it.

So let’s talk about actions you can take to open your mind and expand your comfort zone with change.

1. Scope the change

Sometimes “a change is coming” can sound like “the sky is falling.” But usually, the blue abyss above stays put. So let’s start by putting change into perspective.

Before you panic, check the sky. Is it still there? Phew! You’re OK.

Your boss just told you that you’ll be reporting to a new team. Or you’re switching to a new people-management system, or you’ll be managing a new product or...

Keep reading on Quick and Dirty Tips

Why the Arecibo Telescope Collapse is a Tragic Loss for Science

At the end of what was already a tough year, in December of 2020 astronomers faced another loss, the collapse of the Arecibo Telescope. For 57 years the telescope observed the universe through radio eyes, but due to a mix of complicated engineering issues, politics, and a few snapped cables, the bulk of the telescope came crashing down one morning in December. 

Although the telescope is a part of pop culture, its legacy is rooted in its science.

If you’ve seen the movie "Contact" with Jodie Foster or "GoldenEye" with Pierce Brosnan, you may recognize the Arecibo Observatory. It is such a unique place that it was also featured in an episode of the X-Files. But although the telescope is a part of pop culture, its legacy is rooted in its science. Let’s take a look at the important scientific contributions we owe to this incredibly unique observatory. 

Where is the Arecibo Observatory?

The Observatory sits in a remote region in the Puerto Rican jungle. To get there, you must leave the bustling, culture-packed city of San Juan behind and drive two hours to where the terrain becomes very hilly. The karst or limestone-like topography covers the region with large sinkholes.

It’s hard to get a sense of just how huge this dish is from pictures.

Nestled in one of these gigantic sinkholes is an enormous dish spanning 305 meters (approximately 1,000 feet) across. It’s hard to get a sense of just how huge this dish is from pictures. Even up close, you can only see the whole thing from a perch high above from either the Observatory control room or the Angel Ramos Visitor’s Center. Until recently, the Arecibo dish was the largest single-dish telescope in the world with a size equivalent to a bit longer than three football fields or a bit shorter than three soccer fields.

What did the Arecibo Telescope do?

The Arecibo Telescope observes at radio wavelengths—that's light with wavelengths too long for our eyes to see. That means it can see things that traditional optical telescopes can’t. So, what emits at radio wavelengths? 

Surveys conducted at the telescope have discovered entire galaxies never seen before.

When stars die, they leave behind very dense remnants that differ in makeup depending on how massive the star was when it first lit up. Stars on the smaller, less-massive end, like...

Keep reading on Quick and Dirty Tips

Minggu, 13 Desember 2020

Why Simplicity is the 2020 Holiday Gift You Didn't Know You Needed

"It's the most wonderful time of the year! There'll be parties for hosting, marshmallows for toasting, and caroling out in the snow."

When I first hear this iconic Christmas song bellowing through the air, I get giddy with holiday glee. My adrenaline goes on auto-pilot as I begin plotting and planning how I'll wow my family and friends with another decked-out season.

Well, not this year. Things are drastically different. None of us could've ever imagined that when we welcomed 2020, we were actually embarking on one of the most unprecedented years of our lifetime.

There's no doubt that 2020 has pushed families to the limits of their endurance, which is why I want to take some time to focus on one bright spot—simplicity. In fact, simplicity may just be the one holiday gift you didn't even know you needed this year.

"Spark Real Joy" and let go of the everyday madness

I remember my days as a stay-at-home mom when my eight kids were younger. I loved my kids, but I felt so cooped up and desperately wanted to spend time with people I didn't have to change and feed. And since I didn't get out often, I remember how draining it was to be surrounded by endless piles of toys and other paraphernalia.

Many families have embraced organizing and purging clutter as a way to bring peace to their home environments despite the chaos outside.

Now that we're cooped up for reasons other than having to manage young children, many families have embraced organizing and purging clutter as a way to bring peace to their home environments despite the chaos outside.

Millions of people worldwide—myself included—fell in love with Marie Kondo by reading her book, The Life-Changing Magic of Tidying Up, or watching her star in the Netflix series, Tidying Up with Marie Kondo. With eight kids, the amount of claptrap our family managed was unthinkable. Then I followed the KonMari method, which mandates that you only keep the items that bring you joy. Her approach is unlike any other decluttering process because you create a vision for your ideal lifestyle before you begin. The KonMari method is category-based, not a room-by-room approach. Her philosophy of only keeping things that "spark real joy" is a fantastic concept.

Once you let go of the extra "stuff" in your life, you automatically make room for clean energy and happiness. Simplifying your everyday surroundings will help spark joy and fuel a...

Keep reading on Quick and Dirty Tips