Author: MBEhle

Tips To Maintain Your Commitment To Exercise

February 1, 2024MBEhleFitness, Healthy

At one point or another, millions of adults across the globe have resolved to be more physically active. The benefits of routine exercise are too numerous to cite, but some of the more notable ones include a lower risk for chronic disease and illness, improved self-esteem and greater overall health.

With so much to gain from routine exercise, it’s no wonder so many people aspire to be more physically active. But it’s easy to lose motivation when aspiring to exercise more. Each year, one of the most popular New Year’s resolutions is to exercise more. In fact, Statista conducted a survey regarding New Year’s resolutions for 2023 and found that exercising more was the most popular resolution. However, a 2021 study published in the International Journal of Environment Research and Public Health found that 64 percent of people abandon their New Year’s resolutions within a month of making them. Exercising more requires commitment, and there are some ways to make it a little easier to maintain that commitment over the long haul.

Break It Up

The Harvard T.H. Chan School of Public Health notes that people don’t need to exercise all at once to reap the rewards of physical activity. If time is tight, break up a workout over the course of your day. Some strength-training exercises in the morning can be followed up with a brisk walk or run over a lunch break. This approach makes it easier to fit a full workout into your daily routine.

Employ The Buddy System

The Centers for Disease Control and Prevention suggests that working out with a partner increases exercise motivation and encourages individuals to be more consistent with their exercise routine so they do not let their partners down. The authors behind a 2019 study published in the International Journal of Research in Exercise Physiology suggested the efficacy of the buddy system may require further study before researchers can definitively say it’s an effective motivation strategy for people who want to exercise more. But there’s no denying that many individuals feel that they are more likely to exercise with a friend than they are if they go solo.

Schedule Exercise Time

Busy professionals book work meetings, family obligations and other daily tasks in their schedules, and the T.H. Chan School of Public Health recommends doing the same with exercise. Allotting time to exercise each day may decrease the likelihood that you’ll skip a workout, and once results start to manifest you may be more motivated to stay the course.

Identify What Progress May Look Like

It’s easy to become discouraged if a commitment to routine exercise does not produce visible results. But just because your abs are not becoming chiseled a month into a workout routine or the scale is not reflecting significant weight loss does not mean your routine is not working. As the human body ages, it becomes more difficult to transform it. So a workout routine that left you looking lean and chiseled in your twenties may not produce the same body in your forties. But that does not mean the exercise isn’t working and ultimately helping you get healthier. Adults are urged to speak with their physicians and identify what progress with a workout routine might look like for someone their age. Progress may look different than it did years ago, but if the end result is a healthier you, then that should be all the motivation you need to keep going.

It’s no secret that making a commitment to routine exercise can be difficult. But various strategies can increase the likelihood that individuals will stay the course as they seek to exercise more frequently.

Symptoms Of Plumbing Problems

January 25, 2024MBEhleAdvice, Repair

The drip of a faucet, the bang of pipes and the visible signs of a leak under the sink are some notable indicators of plumbing problems. Other, potentially serious issues may not be so evident. How can homeowners tell if they have potential plumbing problems? The following are some sights and sounds that indicate it is time to call in a plumber.

Banging or Clanking

Plumbers refer to these noises as water hammer. This is when a rush of water forces through the pipe and bumps into a closed valve, producing a metallic noise. Something is in the pipe that is restricting water flow. Over time, the flow of water meeting an obstacle could loosen pipe joints as the water tries to find an easier workaround.

Pipe Discoloration

If there is any sign of discoloration on pipes, particularly rust, it could be a symptom of a dripping sink or drain line that is slowly leaking. A slow leak can eventually turn into a big mess if left unattended.

Sewer Smells

Pipes need traps and vents. Traps are designed to prevent sewer gas from entering the home, while vents channel sewer odor up to the roof. If there are sewer smells, it could mean a trap has dried out or a vent line is cracked, says Family Handyman.

Low Water Pressure

If you turn on the faucet and the water pressure is poor, it could be the result of a clog or a leak somewhere in the system. Pipes that are improperly sized for a home also can affect pressure.

Sluggish Drains

Clearing drains is perhaps the only plumbing problem that homeowners should address themselves. More often than not, drains that fail to drain quickly have a blockage such as hair or other debris. If attempts to clear the drain do not work, it is best to bring in a professional plumber.

Shaking Sounds

Water can cause occasional noises, but if the sounds are frequent, the pipes are not secured firmly enough. A plumber will need to tighten the mounting straps or even completely replace them.

Plumbing issues are nothing to take lightly, as small problems can quickly escalate and cause thousands of dollars in damage.

Tips To Prepare For Flu Season

January 18, 2024MBEhleAdvice, Healthy, Winter

Influenza is more common than people may realize. Data from the World Health Organization indicates there are around one billion cases of seasonal influenza each year. Though only a small fraction of those cases result in severe illness, even a mild case of the flu can be unpleasant and disruptive.

The phrase “flu prevention” may be somewhat misleading, as the best people can do is reduce their risk for seasonal influenza. According to the Centers for Disease Control and Prevention, the best way to do that is to get vaccinated against the flu each year. Each year’s flu shot is different, as researchers design the vaccination based on which strand of influenza they anticipate will be most prevalent in a given year. In addition to getting vaccinated, individuals can consider these tips, courtesy of the CDC, to protect themselves and others from the flu and stop the spread of germs.

Steer clear of close contact. Individuals who are sick can steer clear of close contact with other people in order to safeguard them from the flu. On the flip side, people who live or work with individuals who have the flu can avoid close contact as well.
Don’t be a hero. The CDC urges anyone who is sick with the flu to stay home until their illness subsides. Avoid going to school, work and running errands so you can help to prevent the virus from spreading.
Cover up. The CDC notes that the flu virus spreads primarily through droplets produced when people with influenza cough, sneeze or talk. When around others, cover your mouth and nose, particularly when sneezing or coughing. When you have to sneeze or cough, do so into the cradle of your elbow. Coughing into your hands could help to spread the virus, as germs can transfer from your hand onto surfaces others may touch, like doorknobs and handles.
Routinely wash your hands. Make it a habit to wash your hands regularly. When returning home, wash your hands before you do anything else. This is especially important when returning home from places where lots of people tend to congregate, such as grocery stores and restaurants. Lathering hands with soap and water for at least 20 seconds can help get rid of germs. If soap and water is not available, the CDC recommends using an alcohol-based hand rub.
Avoid touching your eyes, nose or mouth. The CDC notes that germs spread when people touch contaminated surfaces or objects and then touch their eyes, nose or mouth. It’s easy to touch your eyes, nose or mouth without even thinking about it, but make a concerted effort to avoid touching these areas to safeguard yourself and others from the flu.

Seasonal influenza can be a disruptive and potentially deadly force. Various practices can help people protect themselves and others from contracting the flu.

Activities To Strengthen The Heart

January 11, 2024MBEhleFitness, Healthy

The heart is a vital component of the human body. Without a functional heart, life is simply not possible. As with other muscles in the body, it is important to give the heart a workout to improve its strength and vitality. Intermountain Health says an individual who dos not exercise is more than twice as likely to get heart disease as someone who does. UCI Health says heart disease is the No. 1 cause of death worldwide.

Exercise is an ideal way to strengthen the heart and reduce your risk for heart disease and other conditions. Certain activities are prime for boosting heart health.

Aerobic Exercise

Aerobic exercise raises heart rate and gets the blood pumping throughout the body. Aerobic activity improves circulation, and over time it ensures the heart does not have to work as hard to pump blood, thus potentially lowering blood pressure. Also, aerobic exercise can reduce the risk for type 2 diabetes and can help those with diabetes to control blood glucose more readily. Aerobic exercises include brisk walking, running, swimming, cycling, playing tennis, and other activities that get the heart pumping. Aim for 30 minutes each day, for at least five days a week.

Resistance/Weight Training

Building muscle can help the body burn fat and boost metabolism. This type of training can use weights or the body’s own resistance. Improving muscle mass while reducing body fat and excess weight are heart-healthy steps to take. Strength training can be incorporated into a routine two to three days a week.

Balance and Flexibility Exercises

A person may wonder what flexibility and balance has to do with heart health. While there isn’t a direct correlation to how the heart works, these types of activities will help reduce the risk of falls or injuries to muscles and joints while working out. Inactivity is dangerous for the heart, so ensuring that physical activity can continue is important. Flexibility and balance exercises keep the body limber, and can be incorporated into daily workouts. Stretching, tai chi, yoga, and pilates can be included two or three times a week.

Healthy Eating

The foods people eat can affect heart health. Opt for lean protein sources and foods that include healthy fats. Salmon, avocados and olives are some options. Balance these foods with whole grains that are full of fiber, which can help a person feel fuller longer. Fiber also is essential for preventing atherosclerosis, a condition that causes hardening of the arteries.

Meditation

Slowing down, performing deep-breathing exercises and meditation can reduce stress. That, in turn, can help prevent damage to the heart.

Strengthening the heart and maintaining its health involves various activities that can be incorporated into daily routines.

Snow Blower Safety Tips

January 4, 2024MBEhleAdvice, Safety, Winter

Meteorologists are predicting an El Niño weather pattern this winter. What that spells out for particular regions of the country remains to be seen, but when snow hits certain areas hard, cleanup will be necessary.

It is essential for homeowners and business owners to get outdoors promptly to remove snow from walkways for the safety of pedestrians. Shoveling snow can be back-breaking work, particularly when the snow is very wet or compacted. That’s why many people have invested (or plan to invest) in snow blowers to make faster work of snow removal. While these tools are quite effective, they require caution and proper technique to help avoid injuries. The Consumer Product Safety Commission estimates there are 5,740 hospital emergency room-related injuries associated with snow blowers each year. The organization Safety Now says most injuries associated with snow blowers involve injuries to the hands or fingers, including amputation.

Individuals can prevent common injuries and even death by following these snow blower safety guidelines.

Read the owner’s manual to understand all of the controls and features before use.
Dress accordingly for the weather, including using sturdy footwear with good traction. Boot or shoe grippers can reduce the risk of slips and falls. Also, avoid loose clothing, as scarves or jackets can become tangled in moving parts of the machine.
Start the snow blower outside and not in a garage or shed. Gas-powered devices give off carbon monoxide.
Stay focused on the task at hand, which means using the snow blower only when sober and not under the influence of medications that can cause drowsiness.

Working at a brisk pace can help prevent the snow blower blades from getting clogged from the snow sticking. Wet, heavy snow is more likely to clog the machine, so it may require more passes to get the job done.

Clogs can occur, and require extreme caution to dislodge. Always turn off the snow blower and disengage the clutch, says the American Society for Surgery of the Hand. Wait for the impeller blades to stop spinning. Always use a broom handle or a stick to clear compacted snow. Never stick your hand down the chute or around the blades, even if the power switch is off.
Keep all safety shields and mechanisms in place on the machine.
Do not leave a snow blower unattended. If the snow blower is an electrical version, use an extension cord designed for outdoor use and plug it into an outlet equipped with a ground fault circuit interrupter. Keep the extension cord away from the auger.

Even though snow blowing can be less physically taxing than manually shoveling snow, it still exerts the body. Take frequent breaks to rest. Exercise caution where you toss the snow, and make sure other people, particularly children, are not in the path of snow removal.

Jump Into Adventurous Resolution Ideas

December 28, 2023MBEhleAdvice

Individuals looking for a little more excitement and adventure in their lives can think about making New Year’s resolutions that align with their adventurous goals. These adventurous ideas can serve as inspiration for anyone who wants to be a little more daring with this year’s resolutions.

Try A New Outdoor Activity

The great outdoors consistently beckons. Answer the call by engaging in a new outdoor activity. Any activity can be adventurous if it’s new to you. Start off small and get more into it as your skills improve. Consider kayaking, surfing, mountain biking, rock climbing, or anything else that presents a thrill.

Get Creative In The Kitchen

Being adventurous can extend to any aspect of life, including dining. Expand your culinary horizons by trying new flavor profiles and recipes inspired by global cuisine. This may include ingredients you deem to be “exotic” but are customary in other parts of the world.

Sleep Outdoors

Adventures do not have to be large and time-consuming. In fact, the term “microadventure” was dubbed by Alastair Humphreys, an adventurer and speaker, as a way to squeeze more gutsy activity into anyone’s schedule. One way to do so is to resolve to sleep outdoors in a new place once a month. Shaking off the creature comforts of home enables you to adapt and embrace new experiences.

Aim To Be More Sustainable

Active lifestyles often involve exploring natural landscapes. These areas can be affected by trash, which also can impact wildlife in negative ways. Resolve to keep parks, trails, rivers, lakes, forests, and other outdoor areas clean and beautiful. Various organizations spearhead these types of efforts, but you can work independently as well. Always practice a “carry in, carry out” policy when hiking or enjoying nature.

Individuals can ponder the many ways to embrace more adventurous resolutions in the year ahead.

Day Trips To Entertain Holiday Guests

December 21, 2023MBEhleHolidays, Travel, Winter

Travel tends to heat up as the weather begins to chill around the holiday season. With friends and family to see and holiday cheer to spread, it’s no wonder why millions of people take to the roads, railways and friendly skies to travel during the holiday season.

It’s not uncommon for holiday hosts to open their homes to loved ones for days at a time. Holiday hosts who want to ensure that visitors enjoy their stay can plan certain excursions to make the most of their time together.

Go See The Lights

Holiday lighting displays are popular across the country. Treat guests to a visit to a nearby attraction. That could be an amusement park that drapes the center of the park in lights, Main Street storefronts and town centers that put on tree lighting ceremonies, urban centers where department stores showcase impressive windows, or other attractions where lights take center stage.

See A Show

From productions of “A Christmas Carol” to other holiday favorites, it’s not difficult to find entertainment that showcases some holiday spirit. Dance troupes may be showcasing “The Nutcracker” or a choral ensemble may be putting on a concert of Christmas carols. Enjoy a night or day out at one of these events.

Visit A Cathedral Or Temple

The holiday season brings many individuals closer to their faiths. Travelers may want to visit a house of worship during their stay. Many churches are dressed up for Christmas and some may even have live animals in their living nativity scenes.

Cut Down A Christmas Tree

Save the tree cutting and trimming for when guests arrive. This way everyone can enjoy a day out at the tree farm as families select the perfect evergreen. Partake in refreshments such as hot chocolate or warm cider, then return home to decorate the tree together.

Day trips with overnight guests staying for the holidays can make for an entertaining way to get out of the house and enjoy time together.

Fun Ways To Enjoy The Start Of Winter

December 14, 2023MBEhleAdvice, Winter

Winter begins on December 21, 2023, and ends on March 19, 2024. Many people lament the arrival of winter, perhaps thinking the colder temperatures and shorter hours of sunlight will compromise their chances to have fun. Even though particularly chilly thermostat readings or stormy conditions can hamper some plans, when people dig deeper they may find that even the coldest days present opportunities for enjoyment.

When winter begins, the following activities can make for an entertaining way to celebrate the arrival of the season.

Build A Snow Creation

Use the first significant snowfall of the season to organize a snowman, snow-woman, or snow-animal-making event or contest. Waterproof gloves are a necessary piece of equipment, as are buckets for moving snow, shovels, carving and shaping tools (which can be plastic cutlery), and accessories to dress up the final product.

Go Sledding On The Best Hills

Sledding is a popular wintertime activity that doesn’t require too much equipment. Sleds can be purchased at sporting goods stores or toy stores. Sledders of all ages should consider wearing helmets to protect against injury if they will be traversing especially steep hills.

Host A Winter Block Party

Many cities and towns across North America participate in WinterFest events, which run the gamut from food and craft festivals to sporting events. Individuals can take cues from these type of activities and plan neighborhood festivals right on their streets. Neighbors can wheel out their fire pits or utilize outdoor propane heaters to keep spots cozy. Hot cocoa and cider stations and warm treats can keep everyone from feeling too cold. Electric slow cookers can keep everything from soups to chilis to stews warm and participants can enjoy a buffet of hearty foods.

Visit An Ice Rink

Whether a rink is indoors or outside, ice skating is a quintessential wintertime activity. Skaters of all skill levels can take to the ice and enjoy some exercise and laughs. Check local rink schedules to take advantage of open skate times when hockey games or practices are not dominating the ice.

Mark The Winter Solstice

The winter solstice, also known as the start of astronomical winter, is the shortest day of sunlight on the calendar. It occurs when either of the Earth’s poles reaches maximum tilt away from the sun. In the Northern Hemisphere, this occurs on December 21, 2023. Because there will be only roughly seven hours of daylight, take steps to make the fact that the sun will set at its earliest a little easier to swallow. Kids can run around outdoors with glow sticks, while adults can deck their homes in twinkle lights if they are not decorated for Christmas. Lanterns, campfires and candles can be lit, and everyone can gather outdoors to chat and socialize.

Winter begins on December 21, 2023, and there are plenty of ways to celebrate this fun, if sometimes frigid, season.

Tasty Tidbits About Eggnog

December 7, 2023MBEhleFood, Seasonal

Eggnog is a rich and delicious beverage that has become synonymous with the most festive time of year. This milk- and egg-based concoction is tasty on its own, or it can be dressed up with other flavors and spiked with a favorite spirit when celebrating the holiday season with other adult partygoers.

December is National Eggnog Month, and December 24 is National Eggnog Day. There is no more perfect time of year to learn everything you can about eggnog – all the while sipping a cup of this creamy concoction. Indulge in these festive facts about the beverage, courtesy of Mental Floss, The Fact Site and Tastemade.

Eggnog likely originated in the medieval period and was known as “posset,” a hot, milk-based drink made of spices and wine. Even though posset could be a cocktail, it also was used as a remedy for colds and flu for its soothing properties.

Milk, eggs and sherry used in the early recipes were difficult to come by, so when eggnog first appeared it was a drink only the wealthy could enjoy. That changed when eggnog was popularized in the American colonies, where dairy products and liquor were more readily available.
Entymologists believe “eggnog” stems from the word “noggin,” which refers to small wooden mugs often used to serve strong ale, known by the slang word “nog.”
In the Medieval period, it was risky to drink milk straight because it wasn’t pasteurized. Eggnog contained alcohol so that it would kill off any harmful bacteria in the milk.
A typical homemade version of eggnog has roughly one egg per serving. However, commercial eggnog is regulated by the FDA and can only contain 1 percent of the product’s final weight in egg yolk solids. That stems from fear of raw egg and salmonella.
President George Washington apparently enjoyed serving eggnog at Christmas, and even had his own special recipe, according to the Old Farmer’s Almanac.
There is no right or wrong alcohol to use when preparing eggnog. Distilled spirits like rum, sherry, cognac, and whiskey all have produced suitable eggnogs.
Puerto Rican coquito is a traditional drink that is very similar to eggnog.
Individuals concerned about eggs or milk in eggnog can enjoy a vegan recipe made from nut milk instead. Commercially produced vegan eggnog offerings are now more widely available.
One of the more notable flavors in eggnog comes from the use of nutmeg. Nutmeg is a fragrant spice made from grinding the seed of the nutmeg tree.

Simple Tricks To Disentangle Holiday Lights

November 30, 2023MBEhleAdvice, Holidays, Seasonal

The joyous holiday season is enhanced by the beautiful and festive decorations that adorn homes and businesses during this special time of year. Twinkling lights are part of the holiday decorating equation. However, tangled lights in storage bins and boxes can sap anyone’s holiday spirit.

Christmas lights can turn into a tangled mess no matter how hard people work to avoid such an outcome. Christmas lights get tangled partly because of their design. There is a metal wire inside the cord to help with the packaging of the lights, which gives the cord a natural curve. Furthermore, most light cords are made from twisted or braided wires that have spaces throughout. The lights themselves can get snagged in these pockets between the wires.

Although it can be frustrating to deal with tangled lights that look like balls of yarn in a knitting basket, there are ways to disentangle them with relative ease – and then pack them in a way that can reduce further tangles.

Begin by plugging all lights into the outlet to see if they work. If most of the bulbs are burnt out or the lights do not go on at all, discard the strand. There’s no point untangling lights only to learn they don’t work.

Start slowly, beginning on the plug end, when untangling the lights. Keep the strand you’re working on separate from the other lights so they do not inadvertently become entangled. Tackle this job in a space with a lot of room. Lay the lights out on a large table or sit on the floor to do the untangling.

Utilize a pen or pencil to fish out more stubborn snags. This can help you loosen any knots and make it easier to pull snags through.

Lay the untangled strands out in a safe area away from your working space as you work through each strand.

One of the ways to avoid the hassle of tangled lights is to remember to store the lights in ways that will reduce their propensity for tangling in the first place.

· Rather than wrap lights around your hand or arm to condense the strand, use something else. A piece of cardboard, a hanger and some PVC tubing can keep lights from becoming tangled.

· Store lights in a zip-top bag to keep them from tangling with other strands stored together.

· Save the original boxes and return the lights to them after each use.

· Icicle lights have hanging strands of lights on longer strands, which can compound tangling issues. Use a rubber band to gather the hanging “icicles” together, or use some plastic wrap for the same purpose.

· Invest in a cord reel, similar to what you might use for a garden hose. Longer light strands or wires are stored on such reels, and they can be used with Christmas lights.

Patience and care can prevent holiday lights from becoming tangled.