Fill up on fiber. Not only does fiber help lower levels of LDL (“bad”) cholesterol, it can aid weight management. Being overweight raises your risk of heart failure by a third, while being obese doubles it. While two-thirds of Americans are too heavy, only half get enough fiber. Top sources include oats, beans, raspberries, blackberries, oranges and green peas.
Go bananas. 99 percent of women and 90 percent of men don’t get enough potassium in their diet. Responsible for regulating the fluid balance in our cells, potassium also blunts the effects of excess sodium. Too much sodium and too little potassium is a recipe for high blood pressure.
Say “no” to that extra cup of joe. Four or more cups of daily brew could elevate blood levels of homocysteine, an amino acid associated with increased risk of cardiovascular disease. Drinking more than two cups of coffee a day can harden the arteries and contribute to arteriosclerosis.
Become a better listener. University of Baltimore researchers found that people with “dominant personalities” had a 47 percent higher risk of heart disease when compared to their more patient, passive peers. So how do you know if you’re “dominant”? Another study identified several markers – including the tendency to interrupt!
Choose healthy fats. Monounsaturated fats (think olive oil, avocado, nuts) – when used in place of saturated fats (think butter, bacon, beef) -help lower cholesterol. Another healthy fat – omega-3 – helps reduce inflammation. Omega-3 sources include wild salmon, walnuts and flaxseed.
Don’t turn breakfast into break-feast. While skipping breakfast actually lowers your metabolism, going overboard is no better. A new study done at the University at Buffalo found that big fatty breakfasts trigger the release of inflammatory chemicals associated with clogged arteries. So skip the stack of flapjacks and opt for a strawberry-banana smoothie.
Go for a raise. In HDL cholesterol, that is. Higher levels of this “good” cholesterol can be almost as important as low levels of LDL cholesterol at keeping cardiovascular disease at bay. In addition to exercise, quitting smoking and limiting trans fats, a University of Scranton study found that drinking cranberry juice could help boost HDL levels.
All of us at Century Property Management Services, LLC would like to thank you for your continued business, and will be happy to help your family and friends with their insurance needs!
Stress has always been a part of our lives. In this hectic time, people lead an increasingly stressful life. Experts state that a little stress can be good; it keeps you sharp and ready to move forward and is sometimes vital for achieving optimum performance. However, medical research has determined that prolonged stress is very bad for the body, and can block the body’s natural ability to repair, regenerate and protect itself. Over 90% of disease is caused by stress. Stress is both a physical and psychological response. It can lead to chronic disease, obesity, insomnia, deteriorating relationships, depression, and more.
Below are 5 great tips for handling stress.
1. Identify what makes you stressful and uneasy. Making a list of your stressful experiences is useful. Immediately deal with the issues that you can change, for instance waking up earlier for work in the morning, not leaving things till the last minute, and delegating tasks in case you are taking responsibility for everything. Forget about the issues that you cannot influence like being stuck in a traffic jam or not getting into the elevator because there is no room for you.
2. Calm down. A few minutes’ break would do you good. Wash your face, breath slowly and deeply, and notice if there is tension in any part of your body and release it. You can also listen to relaxing music, or call a friend. Releasing your inner feelings to a friend is a healthy option.
3. It will pass, and it will be over before you know it. Remind yourself that the stressful event will end sooner or later can make you see the positive sides of things. At the same time, calm down your emotions and think of what is the best thing to do rather than take your energy away from what needs to be done.
4. Know yourself. Ask yourself: What triggers your anxiety? If for example, it is your job, then maybe its time for you to reconsider whether it would be best to find a less stressful job. You can also make your job more tolerable by allowing yourself to get that needed vacation or leave.
5. Learn to use your relaxation response. Just as we all have within us the stress response, we also have an opposite response, which is the relaxation response. A person should elicit that on a regular basis. The relaxation response involves two steps. Repetition, the repetition can be a word, a sound, an expression, or a repetitive movement. The second step is to ignore other thoughts that come to your mind while you’re doing the repetition and come back to the repetition. The technique should be used once or twice a day for about 15 minutes. Sit quietly and choose a suitable repetition, like a prayer, the sound Om, or the word love, or calm.
The true causes of stress are not the problems or negative experiences that you encounter in your life, but your attitude toward them. So, the trick is to change your attitude and to develop a relaxed state, because you cannot be stressed and relaxed at the same time. It is important to understand that what we focus on, we energize. The more you continue to think about the factors that cause your stress, the more energy you give it. So it is vital to let go and focus on relaxation instead.
With all that said, all of us at Century Property Management Services, LLC will work hard to take all the stress out of your insurance needs as much as possible!
Had it with the “rat race”? Got time off but not much cash to spend? Are you losing touch with your family? It sounds like an old-fashioned campout is just what you need.
Camping is a great way to enjoy the outdoors and spend time getting reacquainted with your family. Great family camping getaways are easy to plan and inexpensive vacation options. Nature is everywhere, so you don’t need to travel far for your camping trip. You can journey to a national park, drive to a local campground, or pitch a tent in your backyard.
Camping 101 begins with the planning. This part of the trip is half the fun. Call a family meeting to decide where you’d like to go. Depending on your budget, you can plan to load up the trunk with tents and sleeping bags, pull a camper, or drive an RV. The point is to treat your family to an unforgettable outdoor adventure, so it doesn’t matter how you plan to camp or where you intend to go.
If you are new to the camping experience, it’s probably a good idea to start out slow. Book a weekend campsite to get a feel for the camping lifestyle. Get used to cooking over a wood fire and sharing your space with wildlife, before you venture too far away from the comforts of home. Many campgrounds provide fun activities like pools, playgrounds, fishing or recreational boating, so check your local listings to see what adventures lie ahead.
Once your kids (and you) recover from the shock of having no television or Internet access, you’ll all have an eye-opening experience. You’ll realize nature is fun. Camping opens the doors to a world of new activities, like swimming, rock diving, boating, fishing, hiking, catching butterflies, searching for fossils, and going wherever your energy level and imagination can take you. Campgrounds and remote parks are all filled with wonderful ways to enjoy the best nature has to offer. If you want to boat or water ski, many campsites offer these and other items for rent.
Don’t expect to bring along your everyday dinnerware and automatic coffeepot for your campout. Remember, you will be roughing it, so pack accordingly. Bring plastic dishes and cutlery that can be washed and reused, but won’t break in transit. Make sure you have enough sleeping bags, pillows, and extra clothes. Pack the food you’ll need, plus a little extra, and keep a supply of ice on hand for perishables like meat and dairy. If you’re bringing tins of beans, remember a manual can opener or pack your Swiss army knife. If you’re not sure what to bring, ask an associate at your local sporting store to help you choose your camping needs. Call on friends who like to camp, and ask them for advice
Just like your old scoutmaster used to say, “Always be prepared”. Make a list and check it three times before you leave on your camping trip. Make sure that there is enough food and freshwater for everyone. Bring food that can be easily prepared on your campsite. Pack clothing for all kinds of weather. Don’t forget, sunscreen, bug spray, and hygiene items. Toilet paper and paper towels are absolute necessities. Bring along some soap and toothpaste, but leave the hair gel and makeup at home. Mother Nature doesn’t care what you look like. She just wants you to enjoy your stay.
Don't forget to call us to add towing to your car if it is out of warrenty at 541-772-3822. If you tow a trailer or carry a camper be sure you have full coverage on it before you head out.
All of us at Century Property Management Services, LLC hope you have a lot of fun should you take a trip!
If you're lucky enough to have a lawn with a good topsoil base, much of the hard work of keeping a lawn beautiful is already done for you. But many of us do not have this luxury, and besides, even with a good topsoil base, you still have to work hard to keep a beautiful lawn and garden.
1. The best time to mow a lawn is when it is cool and dry. Wait for the morning due to dry off, and before the afternoon heat takes hold. Alternatively, late afternoon or early evening following a watering in the morning is also a good time.
2. A hedge is a much better boundary divider than a fence. It will provide better privacy and keep pets and children in or out. It will attract birds to its shelter, and provide an excellent backdrop for plants and flowers.
3. Bring the beauty of your garden to you; plant hyacinths near walkways and doors. Their magnificent perfume will swamp the spring air and make your garden really come alive.
4. Add your garden to non-garden items, such a lamp post, and mailboxes. Surround these items with flowers planted to take advantage of the earliest to the latest flowerings. You could have white snowdrops, purple and gold crocus, blue hyacinths, and various colored tulips. You could also surround the posts with rocks to provide added interest.
5. Simple, but effective weed control can be achieved on your lawn by often mowing during spring. This will prevent dandelions spreading by eliminating the yellow blossoms and preventing seed formation. Mow high during late spring and early summer. This will allow grass blades to shade the ground and will help prevent crabgrass from sprouting.
Your lawn and garden should be a source of pride and beauty. You don't need to spend lots of money on expensive fertilizers and herbicides, or fancy lawn furniture and ornaments. A little common sense and thought can go a long way to making your lawn and garden a much better place.
As always, all of us at Century Property Management Services, LLC thank you for your continuing business and please consider referring us to your family and friends!
Your vacation supplies must include a first-aid kit.
Have it available while traveling and take it with you whenever you go walking, hiking, or any activity that takes you away from civilization. You can use just about any type of container for your first-aid kit. It’s best if the container is lightweight, like plastic, and has a good lid. A handle can be useful also. A small toolbox, lunchbox, fishing tackle box or even kitchen Tupperware would work.
You should have some sterile gauze with adhesive tape and scissors to cut them. Make sure the scissors are sharp. Also multiple sizes of band-aids. Tip: Sanitary napkins are sterile and make good compresses to stop bleeding.
To clean cuts and wounds include antibiotic cream, hydrogen peroxide and antiseptic wipes.
Consider including aspirin and acetaminophen, instant cold packs, calamine lotion, and hydrocortisone cream.
If anyone is taking prescription medicine to be sure to bring enough for the whole trip.
The first-aid kit is a good place to store a list of emergency numbers along with your medical insurance information.
It’s always a good idea to have a first-aid manual on hand and review it before you leave. This way you will be much more prepared should a situation arise where you need it. This is an excellent opportunity for children to learn a little about first-aid so review the manual with them too.
Other miscellaneous items that could be helpful are a thermometer, latex gloves, tweezers and flashlight with spare batteries.
Keep your vacation first-aid kit easily accessible at all times but away from small children.
All of us at Century Property Management Services, LLC wish you safe travels and please feel free to email or call us should you require any additional insurance for your trip.