Study Shows That Teens Lose Sleep After Change To Daylight Saving Time

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This article is courtesy of PRWeb and the American Academy of Sleep Medicine, please share your comments below…..

SleepingWomanA new study shows that high school students lose sleep on school nights following the change to daylight saving time that occurs in March. The loss of sleep during the school week was associated with a decline in vigilance and cognitive function, which raises safety concerns for teen drivers.

Results show that the average objectively measured sleep duration on the weeknights after the spring time change declined to 7 hours, 19 minutes, which reflects a mean loss of 32 minutes per night compared with the school week prior to the implementation of daylight saving time. Average cumulative sleep loss on weeknights following the time change was 2 hours, 42 minutes. During school days after the time change, students also displayed increased sleepiness and a decline in psychomotor vigilance, including longer reaction times and increased lapses of attention.

“For many years now, sleep researchers have been concerned about sleep deprivation in adolescents,” said principal investigator Dr. Ana Krieger, medical director of the Weill Cornell Center for Sleep Medicine at NewYork-Presbyterian Hospital and associate professor of clinical medicine, of medicine in clinical neurology, and of clinical genetic medicine at Weill Cornell Medical College in New York City. “This study unveils a potential additional factor that may further restrict their sleep in the early spring.”

Study results are published in the August issue of the Journal of Clinical Sleep Medicine.

According to the authors, this is the first study to quantify the detrimental effects of daylight saving time implementation using objective measurements of sleep duration and vigilance in students attending high school.

The study group comprised 35 high school students with a mean age of 16.5 years. Nightly sleep duration was measured at home by actigraphy during the weeks prior to and after the change to daylight saving time. Participants also completed a sleep diary to report subjective sleep measures. Measurements of daytime sleepiness and vigilance were collected using the Karolinska Sleepiness Scale (KSS) and the Psychomotor Vigilance Test (PVT).

The American Academy of Sleep Medicine recommends that adolescents get a little more than nine hours of nightly sleep for optimal health and daytime alertness during the critical transition from childhood to adulthood.

“Getting adequate sleep is key for many facets of an adolescent’s development,” said Dr. Nathaniel F. Watson, president of the AASM. “This study raises significant concern about the consequences of impeding their already hectic sleep schedules with Daylight Saving Time every spring.”

To request a copy of the study, “Adverse Effects of Daylight Saving Time on Adolescents’
Sleep and Vigilance,” or to arrange an interview with the study author or an AASM spokesperson, please contact Communications Coordinator Lynn Celmer at 630-737-9700, ext. 9364, or lcelmer(at)aasmnet(dot)org.

The monthly, peer-reviewed Journal of Clinical Sleep Medicine is the official publication of the American Academy of Sleep Medicine, a professional membership society that improves sleep health and promotes high quality patient centered care through advocacy, education, strategic research, and practice standards ( The AASM encourages patients to talk to their doctor about sleep problems or visit for a searchable directory of AASM-accredited sleep centers.

Experts Say Now Is The Time To Be Vaccinated Against The Flu

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Submitted by the Baylor College of Medicine…..

temperturefaceWhile it can be difficult to predict some aspects of the flu season – such as which strain will be dominant or how intense this year’s flu season will be – the thing doctors know for certain is that the flu season will be here during the fall and winter months. An expert at Baylor College of Medicine’s Influenza Research Center gives advice on how to prepare.

“In an average year, we expect to see influenza activity in late November or early December, for it to peak in January or February and for it to finally leave sometime in April or even May,” said Dr. Pedro A. Piedra, professor of molecular virology and microbiology and pediatrics at Baylor.

Each year, there is the option to take the live attenuated vaccine, which is in the form of a nasal spray, or the inactivated vaccine, which is the flu shot. This year, the live vaccine will have two A strains and two B strains, making it a quadrivalent vaccine. For the flu shot, there will be the option to get a trivalent or quadrivalent vaccine.

According to Piedra, this year’s trivalent vaccine has been redesigned, with two out of three vaccine strains from previous vaccines replaced with new strains. The one that will remain the same is the pandemic H1N1, or the A/California strain. The H3N2 component will change to a strain called A/Switzerland, which was prevalent last flu season and was one of the H3N2 strains that caused the mismatch between what was circulating and what was in the vaccine for last year. The B strain will be replaced with the B/Phuket. The quadrivalent vaccine has two B strains from different lineages, the second B component being the B/Brisbane, which is not a new strain.

“When you go to your healthcare provider this year, you may have the opportunity to have a trivalent or quadrivalent vaccination. I would say in general, if the quadrivalent formulation is available, that probably would be the better option because it’s going to ensure that you have coverage against any of influenza B lineages that may circulate,” said Piedra. “If you only have the option of the trivalent vaccine, I would still strongly recommend getting the vaccine.”

Most of the vaccines are slowly transitioning into a quadrivalent vaccine, but both will be available this year.

Who should be vaccinated

In the United States, it’s recommended that everyone over the age of 6 months should be vaccinated.

“We truly believe that universal immunization is the best way to protect everybody against flu,” said Piedra. “Although you have risk groups who are more likely to get severe disease, you have other groups like school-aged children who are more likely to get infected and spread it to others in the community. An outbreak needs individuals who are susceptible to the infection; one way to minimize those who are susceptible to the infection is to protect them with a vaccine. The more people who are protected against what’s circulating, the less likely that an influenza season will be able to take hold or cause complications.”

He notes that vaccination provides direct benefit to those who are vaccinated and starts to provide indirect benefits to those who are not vaccinated but are vulnerable.

Who should get which vaccine

“We have many approved inactivated and live influenza vaccines that target different age groups,” said Piedra.

The live vaccine, or the nasal spray, is approved for healthy individuals between 2 and 49 years of age. The inactivated vaccine, or the flu shot, is approved for individuals 6 months of age and older.

There is now a high-dose influenza vaccine for adults 65 years and older because it produces a better immune response in this age group, which generally translates into better protection. Older adults don’t respond like healthy adults to the vaccine, so this high-dose vaccine contains four times the concentration as the regular influenza vaccine.

All family members that older adults surround themselves with should be vaccinated against flu because that is the best way for them to be protected.

It is recommended that pregnant women be vaccinated during any trimester. They must receive the inactivated vaccine, or the flu shot.

“When the mother is vaccinated she will transfer the antibodies through the placenta to her infant, who thereby will be passively protected during the first six months of life. This will reduce the risk of hospitalization in those first six months, which is substantially high,” said Piedra.

Anyone in the healthcare environment should be protected against flu to reduce the risk of spreading it to others who would be very susceptible in a high-risk setting like a hospital.


If you have a significant allergic illness to one of the vaccine components, such as eggs, you would not want to receive an egg-based influenza vaccine, but you could still receive a cell-based influenza vaccine.

Individuals with Guillain-Barre Syndrome should speak with their physicians to weigh the risk versus the benefit of getting the influenza vaccine.

Piedra said not to wait until the flu is here to get vaccinated because it reduces the time that that the vaccine can provide protection during the flu season. The vaccine takes about one to two weeks to give full protection against the virus.

Infants and young children 8 years and younger who have never been previously vaccinated will need a second dose four weeks after the first dose.

Those experiencing flu-like symptoms should consult with their physician to get the appropriate medications to treat the infection.

“These anti-influenza drugs have to be started early in the illness for best benefit,” said Piedra.

How To Cut Orthodontic Braces Time In Half For Adults And Children

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Submitted by Dr. Michael Stosich

dentistIs it possible for both children and adults to cut the time spent wearing braces by half?

It seems it would be easier for children to lessen the time spent in braces than that of adults: Is it?

Dr. Michael Stosich with iDentity Orthodontics believes in covering all the bases with his patients from initial consultation to post-braces removal and care. The cornerstone of his orthodontic practice was set with the principles of educating his patients, caring for his patients, and providing the best possible services available to them.

He carefully listens to your concerns and takes time with you to ensure you are comfortable with the treatment, and that you fully understand his role (and yours) throughout your professional relationship. Dr. Stosich will not be put off by questions—in fact, he welcomes them and acknowledges that this is the best way to feel comfortable and confident in choosing him as your orthodontist.

When it comes to asking questions about wearing braces, it’s true that children’s bones are not fully developed until around the age of 18; teeth are more easily moved through the application of braces due to that fact. However, it is still possible to lessen time in braces for adults of any age, as well. Each individual will have his or her own set of circumstances which Dr. Stosich will address with you, and this will determine the length of time needed to correct your specific problems.

Orthodontic treatment in many cases consists of brackets, wire, and elastics which exert gentle forces on teeth to move in a certain direction to straighten teeth and to correct an occlusion. Most people want the process to be over as soon as possible, and by following the very specific plan designed by Dr. Stosich, results can be achieved faster than you think.

As a children’s and adult orthodontist, Dr. Stosich and his staff will be glad to share important information with you on how to cut braces wear time if you will just follow some very basic instructions:

• Always keep your appointments
• Brush after every meal and floss daily
• Do not eat foods or drink beverages that can harm your braces or get trapped in them
• Wear your elastics (if applicable) at all times and do not be tempted to remove them
• If you are wearing Invisalign braces, keep them on for the proper amount of time each day

As a republe orthodontist, Dr. Michael Stosich with iDentity Orthodontics in the Grayslake and Kenilworth, Illinois areas can provide you with all the information you need for your child’s orthodontic treatment or for ortho treatment for adults. Dr. Stosich believes a good smile is a lifetime investment. He says, “Smiles are like diamonds: they last forever.”

He also believes that taking time to do the research it takes to find a good orthodontist for yourself or for your family should be a priority. Set up a consult appointment and make sure all of your questions are answered. Although everyone wants braces wear time to be as short as possible, when it comes to having straight, healthy teeth, there is no magic wand and your orthodontist will be your best guide for your particular set of needs.

Fact is, the best results take time, and they are usually worth waiting for, but you can shorten it by working with Dr. Stosich and his staff. Once your braces are removed, you will still need to plan on visiting iDentity Orthodontics to ensure your newly straightened teeth will remain straight. You will be fitted with a retainer, and will be wearing the retainer for as long as recommended.

– Dr. Michael Stosich, who has served the Grayslake community for many years, has recently opened his second office in Wilmette/Kenilworth area. Dr. Stosich and his staff at iDentity Orthodontics look forward to helping you to have a better life and a healthier, happier smile through good orthodontics. To learn more about Dr. Stosich or to schedule a complimentary consultation visit iDentity Orthodontics.

It’s Time For A Change From The Black Swan Occurrence For Non-Contact Female Knee Injuries

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By Warren J. Potash, Sports Performance Coach

girljogYogi Berra said: “You can observe a lot by watching.” I have had a front row seat as a parent of a two sport athlete, and as a trainer of primarily female teen athletes. And, as an avid fan of all sports and a former basketball player, I have watched a lot in the past 30+ years and I have observed a lot.

One of my strengths is being able to form a solid foundation of safe and age-appropriate exercise guidelines for all female (and male) athletes. Sadly, I continue – in 2014 – to see too many injuries occurring to female athletes that can be minimized if youth sports organizations and their volunteer coaches would implement single leg balance exercises for all of their participants prior to, and continuing through their teenage years as an integral part of having these athletes play their sport(s).

All female athletes experience challenges at puberty that contribute to what researchers describe as an “epidemic” of ACL [knee] injuries. They need to prepare their bodies; i.e., training to play sports as I wrote in my book: They’re Not Boys – Safely Training the Adolescent Female Athlete [2012].

The word epidemic has been used by several leading orthopedic surgeons/researchers for decades to explain their frustration with the explosion of female sports injuries that can be minimized (sports injury is an inherent risk for those who play sports) with single leg balance exercises as part of a total training program that provides functional and sport-specific training.

FACT: Single leg balance exercises with strength training will go a long way to helping female athletes. I know this based on all the value added research (more than 300 evidence-based research papers) over the past decades that support this claim. Even better validation is the more than 600 teen female athletes I have trained since 1995 using this foundation of single leg balance. Remarkably, not one female (or male) athlete has ever had an ACL injury after completing my training program; i.e., every sport and cheering.

As Tim Hewett Ph D, a leading researcher for helping female athletes said: “I was only a page or two into the prologue, when I realized that a non-contact ACL injury is, by Taleb’s definition, a “Black Swan.”

A Black Swan (Nassim Nicholas Taleb) “is a metaphor that describes an event that comes as a surprise, has a major effect, and is often inappropriately rationalized after the fact with the benefit of hindsight. The “black swan theory” refers only to unexpected events of large magnitude and consequence and their dominant role in history.”

jumpingropeYes, non-contact ACL injuries are this consequential since Title IX was enacted more than 40 years ago. FACT: Female youth sport participation has exploded since Title IX. Myth: The increase in female injury rates is only due to this explosion. FALSE!! Apples to apples comparisons over the decades show the ratio of female ACL injuries is much higher by a factor of a 3-8 times higher rate than male ACL injuries. Even worse is that a vast majority of male athletes are hit while the females are non-contact; i.e., the knee just gives out.

Q angle, quadriceps dominance, and many more challenges occur at puberty and place every female athlete at risk for knee injuries. Long term consequence is OA [osteoarthritis] in the joint affected for 70%+ of all female athletes injured. Future moms should not have to deal with OA in their late twenties and beyond.

Will single leg balance exercises prevent all knee injuries? No, of course not!! But, there is no downside to safe and age-appropriate training to play sports. Training will help every female to become the best she can be and if injured, the athlete will return to play quicker than an untrained athlete.

So, all parents must understand the status quo for four plus [4+] decades now must change. You need to demand that every sports organization implement single leg balance exercise with strength training for every female athlete. Yes, it’s REALLY IMPORTANT that all female athletes train to play sports.

We need to be smarter and insist that the leaders of youth sports organizations mandate that all volunteer and paid coaches learn how to safely train all of their athletes to play their sport featuring single leg balance exercises – not several minutes before practice – and implement this training year round (everywhere there are trainers who can help implement this training). Train to play sports must become the norm for all female athletes now. IT’S TIME FOR A CHANGE NOW!!

– Mr. Potash has successfully trained more than 600 teen (and older) female athletes to play every sport since 1995 with much success. His BNP Training Program is an integrated approach that also provides quality information on eating for daily energy and sports nutrition, strategic thinking skills, how to concentrate between the lines, and more. He is also the creator and co-author of Your Lower Back (1993) and author of They’re Not Boys – Safely Training the Adolescent Female Athlete (2012). Quality information for helping all female athletes can be found online at

Lighting Tips For Surviving The End Of Daylight Savings

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Thank you to PRWeb for sharing this article, please share your thoughts in the comments section…..

sunThe end of daylight savings arrives at 2 a.m. on November 2, 2014, throughout most of the United States and Canada. For many, it’s more than just setting the clock back an hour. It can come as a shock to leave work at the usual time, only to return home after the sun has set. Interior and exterior lighting is a great way to offset this sudden shift in light and prepare for the longer evenings to come.

For starters, a comprehensive landscape lighting plan brightens the yard during the winter months, when daylight hours are limited. “Our Super Duty brand of LED landscape lighting was developed specifically to endure the rigors of lighting the yard all year long,” explains Dennis Swanson, Lamps Plus founder and CEO. Featuring sturdy construction and energy-efficient LED light sources, this collection includes tall landscape lights and post lights for general outdoor illumination, spot and flood lights for accent lighting, and landscape lighting sets combining a range of types for an all-in-one yard solution. “A variety of flood, spot and tall lights artfully illuminates your property while simultaneously increasing safety and security.”

There are a number of other fuss-free ways to light the home’s exterior and eliminate the worry of running the electrical bill up too much. Dusk-to-dawn lighting, for instance, uses an internal light sensor to turn the unit off and on with the rising and falling of the sun. For an even more specific option, motion sensor security lights turn on only when they sense movement nearby. Motion sensor lights are best-suited for deterring would-be burglars and illuminating high-traffic locations such as garages and back doors.

Indoors, similar technology makes it easy to keep the lights on during the winter months. Motion sensors can also be installed to trigger lights each time a person enters the room. To avoid returning home to a dark house, consumers can use timers for table and floor lamps. Installed directly into the outlet, these timers can be easily set to turn lamps on and off at regular intervals. And new wireless remotes make it easier than ever to operate lights throughout the home. Able to operate up to three outlets at once, the latest remote control designs allow a person to control lamps and other appliances with the single touch from a handheld remote.

Despite the increased convenience of many new lighting products, longer evenings still require homeowners to keep lights on longer. Luckily LED lighting – which is up to 10x times as energy-efficient as standard incandescent lighting – can make up for those extra hours on the electrical bill. And it looks great too. “The quality of LED light has increased dramatically over the years,” says Swanson. “For the ‘warm’ look that people used to associate with standard bulbs, consumers should look for LEDs with low color temperatures in the 2700K-3000K range.” Higher color temperatures provide a clear and “cool” white light that’s ideal for reading and other tasks around the house.

From safety and security in the yard to fresh new style indoors, LED and other new technologies offer easy and energy-efficient ways to keep the home bright all winter long. As a reminder, don’t forget to set clocks back one hour before going to bed on Saturday, November 1st.

About Lamps Plus

For more than 30 years, Lamps Plus has been synonymous with excellence in the retail lighting industry. Established in 1976, Lamps Plus is the nation’s largest specialty lighting store, with more than 40 superstores throughout the western United States. was named a 2014 Top 10 Housewares/Home Furnishings e-tailer and a 2013 “Hot 100″ world’s best retail website by Internet Retailer Magazine. Together with its retail locations, the company serves customers nationwide with the largest selection of functional and decorative lighting fixtures, accessories, furniture and home decor. This selection includes hundreds of products, ranging from traditional chandeliers to the latest in home decor, available exclusively from Lamps Plus. The company also holds several patents for innovative lighting. Services offered include in-home lighting consultations, in-store workshops and installation from expert, licensed electricians. American Lighting Association certified designers are available to offer product recommendations and advice in all our stores, by phone or online at The Lamps Plus family of websites also includes 55 Downing Street, Builders Discount Lighting and Lamps Plus Open Box. Visit the official Lamps Plus website:

Attitude Adjustment Time! Big Dog vs. Underdog Parenting Styles

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By Thomas W. Phelan, Ph.D.

familyrunningThe old saying about kids not coming with a training manual is true. And the problem of “What do I do with this kid?” is intensified for parents in our contemporary rush-rush, worry-worry world. The problem is that when parents don’t quite know what they’re doing and they’re too busy to find out, they tend to shoot from the hip. Shooting from the hip can lead to two opposite, out-of-control parenting styles, neither of which is good for children. Let’s call these two styles “Underdog” parenting and “Big Dog” parenting.

Underdog parents’ behavior with their children is motivated primarily by anxiety and guilt. “Don’t want to do anything to offend the children” and “If the kids are mad at me I must have done something wrong” are the overriding thoughts. Big Dog parents’ behavior with their children, on the other hand, is dominated primarily by irritation and anger. “Because I said so!” and “Do what I tell you or else!” are the predominant themes.

Underdog Parents Whimper

Underdog parents whimper, while Big Dog parents bite. Underdoggers plead with their kids like this: “Come on now, honey, don’t you think it’s time for bed? Why can’t you just do this one little thing for me?” Translation (in other words, what does the youngster really hear?): “Even though you’re my child, you’re too strong and powerful for me. I haven’t the slightest idea how to control you other than begging.” Whimpering tells the children that they—the kids—are really running the show and that their parent is basically weak and helpless.

Big Dog Parents Bite

videogamesBig Dog parents bite. They can bite emotionally as well as physically. Here’s an emotional “sound bite”: “What the hell’s the matter with you!? You better start listening to me or else! How many times do I have to tell you!!?” Translation (in other words, what does the youngster really hear?): “You’re no good, kid, and you never will be. If it weren’t for me, you’d be in even more hot water.” The Big Dog parent may throw in a spanking after the lecture to make sure the point is driven home.

The Tragic Results

Kids from Underdog parents tend to become adults with a robust sense of entitlement. The world owes them a living and they push others around. When life doesn’t treat them like it should, they blame everyone else for their misery.

Our children from the Big Dog moms and dads, though, will become adults with a deep sense of insecurity and unworthiness. They’ll think everyone else is better than they are and they’ll tend to withdraw. Even if they do succeed at certain things, they won’t be able to give themselves credit for what they’ve done.

How can we interrupt this tragic cycle? Good parenting advice is already out there. My book, 1-2-3 Magic, offers a ton of good suggestions. But for many moms and dads the main thing that stands in the way of their becoming decent parents is a straightforward-though not easy-attitude adjustment. Underdog moms and dads need to understand that they have a right to be a parent, while Big Doggers need to realize that their children have a right to warmth, respect and freedom from physical or emotional abuse.

Need help developing a healthier style of parenting? Check out the NEW Big Dog vs Underdog Quick Reference Guide. This handy laminated guide will give you the insight & tools you need to develop a more deliberate & thoughtful approach to parenting.

– Dr. Thomas Phelan is a clinical psychologist and the author of 1-2-3 Magic: Effective Discipline for Children 2-12 (1.5 million copies sold). His newest book, Tantrums! Managing Meltdowns in Public and Private (ISBN: 978-1-889140-69-8) will be officially released September 1, 2014. Visit for more information.

Inner Voice – Isn’t It Time You listened?

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By Diane Lang

girlhatSince I can remember I have heard my inner voice. A voice that I can’t shut off but in all honesty I wouldn’t want to. As I got older and started my academic career, I realized some people heard an inner voice but not everyone. It made me both doubtful and fearful of my inner voice. If it’s not the norm for everyone then what was I really hearing? It took me many years to come to terms with my inner voice, to accept it and fully embrace it. My inner voice is a voice of reason, hope and possibilities. I now realize it’s a gift that I always had but spent so many years ignoring it. I’m taking the challenge to start listening to my voice. Challenge yourself and join me. Take a few minutes each day to quiet your mind and just listen. You will be surprised what you hear? The question is: will you follow your voice or doubt it?

Inner Voice

* We all have an inner voice but you choose whether to hear or listen. My voice offers me so much.

* An inner voice that gives me answers that I couldn’t figure out intellectually

* A inner voice that leads me to question everything and leads me to the right answers if I listen and follow.

* A voice that offers companionships- a voice that allows me to never feel alone. I always feel so close to god/higher power at all times. I have a clear connection to something much bigger then me.

* A voice that offers hope, inspiration, love, kindness and self-compassion – all the positive emotions we need to feel happy and live longer. These emotions flow straight thru me from my voice.

* An inner voice that gives me comfort when I’m in fear – a voice that never left through my grief of loss, my major illnesses and broken heart, I always felt comforted.

* An inner voice that lets me know death is only physical – I hear my soul so I know that when our body dies our soul continues.

* An inner voice that shows me all negative is temporary and reminds me of this through every negative crisis, situation or event

* An inner voice that reminds me of all the lessons I cant see during pain and suffering.

* An inner voice that reminds me to give a compliment, hug, a listening ear or smile.

* An inner voice that reminds me of all I have and should be grateful for.

* An inner voice that keeps poking at me when I’m not being true to myself.

What does your inner voice say?

Diane Lang, MA, Counselor Educator

Shave Time Off Your Workouts

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exerciseballShave Minutes (even hours) Off Your Workout by Swapping Out These 4 Unnecessary Time-Wasters.

Bay Club Vice President of Fitness Jennifer Beaton reveals the common exercises, techniques, and habits that tack on lots of time but little benefit—and what to replace them with to boost workout effectiveness.

At Bay Club, operator of private luxury athletic clubs and sports resorts in California, trainers have a unique window into a wide range of workout MOs. From brand new exercisers to dedicated veterans, clients come to Bay Club for amenities like member cocktail parties, conference facilities, complimentary refreshments, and the in-house spa—but often end up spending more time on the machines when they could be out cooling off at the pool.

“At our clubs, clients may not actually want to get out of the gym quicker! But almost everyone could benefit from getting a more effective workout in less time and reaching their goals sooner,” says Beaton, certified personal trainer at Bay Club’s San Francisco location. To that end, here are four moves s/he gives permission to skip:

Excessive rest. All those minutes spent sitting on the bench staring at your watch really add up. “If you can sit down and read the paper between sets, you are likely resting too long,” says Beaton. To see better results with the very same moves, and optimize your time, try super setting exercises such as push ups and squats, to allow rest of a muscle group while you work another muscle group. Replacing station rest with active rest such as 30 seconds of high intensity cardio can also optimize calories burned and muscle recovery.

Steady-state cardio. In other words, those marathon (no pun intended) treadmill sessions. “We see many members who do the same 60 minutes of cardio at the same intensity every day for 15 years. These individuals no longer see improvements and often start to see declines in overall condition. They would benefit by mixing up their routine, adding intervals and high intensity work,” says Beaton.

malepushupIsolation exercises. “Life is full of dynamic movement, and therefore our workouts should simulate and enhance those efforts by using multi-joint, compound movements like squats, lunges, and pull-ups as opposed to, for example, adductor/abductor machines or bicep curls. To get the most bang for your buck, focus on performing movements that recruit as many muscles as possible; those smaller secondary muscles will get plenty of work as they support the larger muscle groups during those movements,” says Beaton.

Endless crunches. Likewise, if your goal is a great-looking midsection, ab-isolating exercises may miss the mark. “I often see people doing 15-20 minutes of crunches in hopes that it’ll deliver 6-pack abs. Their time would be better spent on nutrition, a solid full-body strength routine, and a balanced cardiovascular program,” says Beaton.

– For more workout reward ideas, details on the above, and/or to schedule an interview with a Bay Club trainer on any fitness topic, contact Annie Appel at or 415.901.9220. For more information on the Bay Club visit

Pregnant? Partner’s Pregnant? It’s Time To Think About Life Insurance

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grandparentchildEven if you have never thought about life insurance before, if you are starting a family it’s time to start considering your life insurance options. Needless to say, finding the right life insurance policy and provider is not always easy. You’ll need to put in the ground work to find life insurance that suits you, at the right price.

Why do you need life insurance?

Having kids is pretty much the ultimate responsibility. You are bringing someone into the world that will rely on you completely – to feed them, teach them, and provide for them. That’s why you need to think about their future, and what would happen if you’re not in it.

No one likes to think about death. It’s depressing, and surely, if you don’t think about bad things, they won’t happen to you. Unfortunately bad things happen all the time, and as a parent, you need to prepare for them.

Getting life insurance cover can help to provide for your family financially if something should happen to you. It’s not great to think about, but being prepared is definitely better than not being prepared. You can visit this link to find out more.

Other commitments

Apart from the responsibility of having children to care for, you may have other responsibilities too. If you have financial responsibilities such as a mortgage or other large debts, it’s important to think about how your loved ones would cope paying them off if you were no longer around.

Getting life insurance can help cover these types of debts, and can allow your family to carry on without a huge financial burden to worry about.

Working out how much you need

seniorwoman2There are various ways to work out how much life insurance you need. Some people multiply their annual income by ten, some use a life insurance calculator, some speak to an insurance expert to get a more accurate result.

If you are a stay-at-home parent, you won’t have an actual income, but that doesn’t mean you should undervalue your worth. Think about how much you do around the house – especially when you have kids to care for too – and work out the cost of hiring someone else to do your job.

A rough estimate would be around $400,000 in coverage, but speak to a professional for more information if you are unsure.

Different types of life insurance

There are many different types of life insurance, each offering varying levels of cover to suit different types of applicants. It’s important to research what’s available before you start looking for life insurance, to make sure you choose the right option.

Think about what you need from your cover, how much you are willing to pay, and whether you have any pre-existing medical conditions or reasons why you may not get approved for a standard policy.

Remember, if your application is declined, it’s not the end of the world. Find out why it was declined, try to fix the problem if possible, and reapply with an insurer that is more likely to accept your application.

Can you afford it?

Life insurance doesn’t have to be expensive. Compare all your options to find a policy that you can afford, and that gives you the cover you need. Try to make a budget to fit your premiums into your monthly expenses, but don’t overextend yourself. Only choose cover that you can afford.

– Submitted by James Andrews

Time For Change

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By Kac Young PhD, ND, DCH

clockAs we set our clocks back an hour this weekend, it may be time to reset our bodies for better health. Health problems come from being overweight, stress, lack of exercise, and eating the wrong foods for diabetes and blood pressure.

You only need a few tricks.

Reset Your Weight to Thin by eating six times a day instead of three. Control the overall calories you ingest by having 300-400 calories, six times a day. Meals should be nutrient dense with foods like low sodium, lean turkey, chicken or fish, low fat dairy products, and plenty of fresh vegetables and fruits.

Reset Your Stress Level to Calm by using four little words to center your emotions. Remind yourself to breathe, think, reason, consider, before you react to a situation or a person. Give yourself the chance to prepare your thoughtful response instead of a knee-jerk, automatic reaction. If you react out of habit you might have to go back and make amends. But, if you respond, you will infuse your reply with wisdom, experience and choice.

Reset Your Height to Tall by stretching, yoga, correct posture, and getting adequate amounts of Vitamin D and Calcium from foods. Most people are deficient in Vitamin D so 20 minutes in the sun daily helps alleviate the lack. Our bodies need 600iu of Vitamin D per day to be healthy. Food sources of Vitamin D are: cod liver oil, fish, oysters, caviar, eggs and fortified soy and dairy products. Calcium is found in foods like green leafy foods such as watercress, broccoli, sardines, unsalted almonds, Chinese cabbage, soy products and okra.

exerciseballReset Your DNA to “Younger” by exercising. Medical experts claim that aging DNA can be forestalled by exercising for 30 minutes a day. “Even 10 minutes of exercise a day improves your brain function.” 30 minutes a day of brisk walking will increase your stamina, improve your immune system and your sex life, and improve your digestive functions. Lifting light weights will strengthen your muscles and preserve calcium in your bones warding off osteoporosis.

Reset Your Blood Sugar to Normal by switching from white grains to whole grains like whole wheat pasta, brown rice pasta, quinoa, and from white potatoes to sweet potatoes, without butter.

Reset Your Heart to Healthy by reducing the saturated fats, salt and sugar in your diet. Stay away from fried foods, corn syrup, candy, (except for dark chocolate), soda pop, heavily salted foods, processed meats, and gravies. These foods clog your arteries and create stress on your heart pump. Choose fresh vegetables, fruits, lean meats, whole grains and start reading labels so you know what you are eating.

– Kac Young, a former television director and producer, has earned a PhD in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and taste great. In the Heart Easy Cook Book sound nutritional advice is followed by family favorites that have been turned into heart healthy meals anyone can make and everyone will love.