You can reclaim the joy of the holiday season and decrease your stress levels by paring down your to-do list and being more realistic in your expectations. You don’t have to blanket the entire house with holiday decorations. Showcase a few of your favorite pieces in the most heavily used rooms. No time to bake? Pick up some cookies at the bakery or buy a box of your favorites. Instead of spending hours fighting mall crowds, do your shopping online and have gifts delivered directly to out-of-town family. If gift wrapping makes you cringe, buy gift bags.

And don’t forget to take care of yourself. Maintain your exercise routine to keep your energy high and work off those extra calories from holiday goodies. Enjoy holiday foods but don’t overindulge. Try to maintain a healthful diet and limit junk food, caffeine, and alcohol, which exacerbate stress. Indulge yourself. Get a massage, take a nap, read a good book or chat with a friend. Look for the humor amidst the chaos. A good belly laugh is a great stress reliever.

Spend your holidays doing the things that give you the most pleasure. In years to come, you’ll remember the time you spent with your family, not that you had holiday-themed hand towels in every bathroom.

• Wash your hands frequently with soap and water, particularly before eating. Use an ethyl (not isopropyl) based waterless hand sanitizer when you can’t wash.
• Eat right. Eat a well-balanced diet that includes plenty of fruits and vegetables and foods rich in vitamins A, C and E. Maintain a healthy weight.
• Drink plenty of water.
• Exercise. Walk, run, bike, swim or engage in some form of moderate aerobic exercise for 30 minutes three times a week to pump up your cardio-vascular system and build endurance. Alternate with strength training exercises twice a week to maintain body conditioning.
• Take a daily multi-vitamin supplement. Supplements that contain antioxidants, zinc, and iron boost the immune system–  just don’t overdo it. Too much of certain vitamins and minerals can actually impair normal functioning of the immune system.
• Get at least six to eight hours of sleep a night. Sleep deprivation dramatically decreases your ability to fight off disease. If you have trouble sleeping, try sprinkling your pillowcase with sleep-inducing scents: lavender, vanilla, or green apple. Or try a pre-bed snack of walnuts, milk, or yogurt, which are rich in the sleep-inducing amino acid tryptophan.
• If you suffer from a chronic condition or disease like high blood pressure or diabetes, keep it under control. Take your medications accordingly, watch your diet, and exercise.
• Get a pet. Petting an animal has therapeutic value. Even watching fish can have a positive effect on the psyche.
• Decrease alcohol and tobacco consumption, which damage the immune system.
• Smile. Happy people are healthy people. Maintain a positive attitude and look for the humor in life. Laughter releases “feel good” endorphins that reduce stress and may boost immunity.
• Get an annual flu shot and stay current with immunizations.

The following appeared in an issue of Maxim’s nursing eNewsletter, Nursing Now. To receive news in your e-mail inbox each month, sign up today.

Researchers have long been fascinated by what some call Blue Zones, tiny pockets of humanity around the globe where residents regularly live past their 100th birthday. Generally isolated from the rest of the world, those who live and thrive in these areas share common characteristics, including a strong sense of community, a life of physical activity, a healthy diet, and a strong gene pool.

Through years of observation and research, longevity experts have discovered some common lifestyle best practices that may enrich and improve your life and help you live a bit longer.

• Find a strong sense of purpose in life.
• Be happy; maintain a positive outlook on life; connect with nature.
• Make family a priority and maintain a strong social network of friends and neighbors. They will provide a lifetime of emotional, social, and financial support and assistance.
• Reduce stress by sharing the burden, both of work and worry.
• Slow down. Take time to nap, rest, vacation, and recharge.
• Move more. Find ways to incorporate moderate physical exercise into your daily life.
• Exercise your mind. Read a book; try your hand at the newspaper’s daily crossword, jumble, and Sudoku puzzles; or meditate.
• Enjoy an occasional glass of red wine. In moderation, it has been proven to promote good cardiovascular health
• Eat more fruit and vegetables and less protein (particularly red meat) and processed foods. For heart health, eat more fish with high levels of Omega-3 fatty acids such as salmon, mackerel, lake trout, herring, sardines, and albacore tuna. Eat more foods rich in alpha-linolenic acid such as tofu, soybeans, walnuts, and canola and flaxseed oils.

The following appeared in an issue of Maxim’s nursing eNewsletter, Nursing Now. To receive news in your e-mail inbox each month, sign up today.

Use these strategies to improve your work/family balance:

• Build a support network. Recruit family, friends and co-workers to help when needed. Have a contingency plan.
• Get organized. Designate a regular place to keep items like keys, glasses and bills. Post a grocery list and add items as you run out. Keep a family calendar for scheduling activities and appointments. Prioritize tasks on a daily “to do” list.
• Develop a routine. Set a certain time of the day or week to accomplish regular tasks like shopping, cleaning, laundry, playing with the kids and paying bills.
• Multi-task. Do two things at once like exercising while you watch TV.
• Share the load. Delegate tasks to your spouse and children. Let go of guilt. Learn to appreciate help and settle for a less than perfect job.
• Be flexible. No one can do it all. When things get too hectic, delete non-essential items from the schedule.
• Set boundaries. Define your responsibilities at home and work. Learn to say “no” to protect your time and space.
• Smile. Keep your sense of humor and plan time for fun and relaxation.
• Nurture yourself. Take time to refresh, relax and recharge. Take a walk, soak in the tub or read a good book. Do something just for you.

The following appeared in an issue of Maxim’s nursing eNewsletter, Nursing Now. To receive news in your e-mail inbox each month, sign up today.

As nurses, we’re concerned about health and safety. Reducing energy consumption and our personal carbon footprint makes the world a healthier place. Follow the tips below to reduce your energy use, protect the environment and save some cash:

• Turn down your hot water heater from 140 to 120 degrees.
Annual savings = $60, CO2 reduction = 4.1 million tons
Save more: Wrap the water tank in an insulation blanket. Install low-flow shower heads and sink aerators. Wash clothes in cold water to save an additional $63 annually.
• Instead of using a dryer, dry half your laundry on a clothes rack or clothesline.
Annual savings = $45, CO2 reduction = 8.7 million tons
Save more: Set your dishwasher to air dry.
• Switch from 75-watt incandescent light bulbs to 19-watt compact fluorescents.
Annual savings = $68, CO2 reduction = 11.4 million tons
Save more: Plug lights and home electronics into power strips and turn off when not in use. Standby still uses power. Install motion detectors on outdoor lights.
• Raise/lower your thermostat one degree per season.
Annual savings = $55, CO2 reduction = 7.5 million tons
Save more: Open windows at night. Use fans to circulate air. Programmable thermostats decrease cooling/heating when you’re not home. Service furnace and A/C annually and replace filters monthly.
• Look for the Energy Star label when buying new appliances, lighting, windows and home electronics to trim 30% off your utility bills.

*Statistics courtesy of AARP Bulletin, with additional data from the following Web sites: U.S. Department of Energy, AEP Ohio, and Columbia Gas of Ohio

The following appeared in an issue of Maxim’s nursing eNewsletter, Nursing Now. To receive news in your e-mail inbox each month, sign up today.

• For gas bargains in your area, search Web sites like gasbuddy.com or gaspricewatch.com. Use grocery savings programs to earn gas discounts.
• Fill up at the coolest time of day: early morning or late evening. Gas is denser when it’s cold so you get more gas per volume because the gas molecules are packed tightly together. As temperatures rise, gas molecules expand and each gallon you pump contains less gas.
• Don’t buy higher octane gas than is recommended in your vehicle’s owner’s manual. It costs more and won’t increase mileage.
• Pump gas slowly. Fast pumping causes some gas to turn into vapor in your tank. Gas pumps are safety equipped to suck that vapor from your car and return it to the underground storage tank. By pumping slowly you keep more of the gas you pay for.
• Fill up when your gas gauge hits half-full. As your vehicle uses gas, it is replaced by air in your gas tank, allowing gas to evaporate. By keeping your tank full, you keep air from building up in the tank and minimize evaporation.
• Don’t overfill your tank and always screw the cap on tightly to prevent leakage.
• Don’t fill up if the station’s tanks are being filled. Dirt and debris from the storage tank floor are churned into the gas during filling and can get into your engine and cause problems.
• Remember basic maintenance: change the oil and air filter when recommended, keep the engine tuned, inflate tires to the recommended pressure and have the alignment checked.

Sources:
Columbus Dispatch
Chattanooga Times Free Press (http://www.timesfreepress.com/news/2008/jul/05/consumer-watch-station-owners-say-pump-gas-early-d/?columnists)
Charleston Post and Courier (http://www.charleston.net/news/2007/jun/23/owner_tired_waiting_at_pump_car_fill_up/?print)
Consumer Reports

The following appeared in an issue of Maxim’s nursing eNewsletter, Nursing Now. To receive news in your e-mail inbox each month, sign up today.

Doctors recommend 30 minutes of exercise a minimum of three times a week. So how do you snatch three 10-minute workout sessions out of your busy day? Try these suggestions:

• Wake up a little early and take the dog for a brisk walk around the block, hit the treadmill or stationary bike, or march in place while you tune into your favorite morning talk show. Repeat when you get home.
• Before getting out of bed in the morning and again at night, do crunches to tone your abs.
• Do finger-grip resistance exercises for chest muscles while you’re sitting in traffic.
• Pace while you’re talking on the phone or sit in the invisible chair (squat with your back against a wall) to tone legs and glutes.
• During your lunch break, grab a friend and go for a walk.
• Run up and down the stairs during your break.
• Do vertical push-ups against the wall; alternate with a series of squats.
• Join the kids in a fast round of jump rope or a bike ride around the neighborhood.
• Exercise while you watch TV. Do sprints on your stationary bike during commercials or substitute lunges, marching in place, and jumping jacks. Alternate with stretches for flexibility. During the show, do strength-training curls and lifts with 5-pound barbells to tone arms or hook your feet into an elastic band and push until you feel the pull in your hamstrings to tone calves and legs.

The following appeared in an issue of Maxim’s nursing eNewsletter, Nursing Now. To receive news in your e-mail inbox each month, sign up today.

Planning is easy. Most cities and states have a tourist bureau and Web site. Request a vacation packet or pick up a state guidebook at your local auto club or library. You’ll find plenty of information on area festivals, attractions, historic sites, state parks, hotels, and restaurants. You may even come across a few discount coupons.

Plan a day trip or weekend getaway to an interesting place you haven’t been before. Here are a few ideas to get your creative juices flowing:

• Rent a cabin or book a room at the lodge of a nearby state park and spend the weekend sunbathing, swimming, and hiking.
• Pack up a picnic and go boating on a local lake or river. Most recreational waterways offer boat or canoe rentals.
• Many farms now accept weekend guests. Spend the weekend in the country riding horses, feeding chickens, and listening to the crickets at night.
• Pamper yourself with a relaxing day at the spa. Take a friend along and splurge on the full body treatment: massage, facial, manicure, and pedicure. Many spas offer half and full-day programs that include a light lunch.
• Spend the day at a local festival. Ogle the displays, check out the crafts, sample festival delicacies and stay for the evening entertainment.
• Check into a local hotel for the weekend. Order room service and munch on croissants in bed while you browse through the paper. Take a dip in the pool, sip cocktails on the patio, treat yourself to an elegant dinner, and spend the evening in the piano bar or on the dance floor.

When you’re on the go all day, it’s easy to succumb to the lure of fast food. Cruise through the drive-thru and dinner is ready! Packed with calories, trans fat and sodium, fast food may be quick and easy, but it isn’t healthy. With a little savvy shopping, even the busiest person can put together a delicious and nutritious meal in minutes.

The trick is to keep a few easy-prep staples on hand that can be mixed and matched in a snap:

• Boxes of flavored rice and noodles that cook up in 10-to-20 minutes
• Pre-cooked, frozen chicken cubes (or cook up a three-pound bag of chicken once a week and freeze in meal-size portions), frozen tofu crumbles, cooked tuna filets (where canned tuna is displayed), and frozen cooked shrimp
• Cream of mushroom, chicken, and celery soup
• Frozen veggies
• Canned fruit in its own juice for dessert
• Pre-shredded cheese
• Peeled and cut baby carrots, celery, and cherry tomatoes
• Bag of mixed salad greens
• Jars of minced onion and garlic

Your chances of skipping the fast food lane in favor of a home-cooked meal improve when you reduce prep time. When you have ready-to-eat lettuce and veggies in your fridge, putting together a salad or reaching for a healthy snack is simple. While you’re munching, boil up a box of rice or noodles and stir a handful of tofu, shrimp, or chicken cubes and frozen veggies into the boiling water for a 10-minute, one-pot meal. Add soup to the leftovers for moisture, garnish with shredded cheese, and spoon into serving-sized plastic containers for future meals. (Just defrost in the fridge the night before and microwave when you get home). In a pinch, pick up a rotisserie chicken at the grocery store and a tub of mashed potatoes (in the meat section) or Stove Top stuffing for an instant meal.

Do you have a quick recipe tip? E-mail it to max@maximcare.com and it could appear in the lifestyle section of Maximnurses.com or in a future edition of Nursing Now!

As we shake off the winter’s chill and see the first signs of spring upon us, what do we think of as healthcare providers? Cold and flu season, of course! With the warmer weather, we usually notice a surge in upper respiratory issues, not only in ourselves and our colleagues, but also in our homes and the population we serve. Old wives’ tales attribute the increase in illness to the change in the seasons, but as healthcare workers, we know that we must look to the source of the illness. It’s not the season, but the accompanying bacteria, viruses, and germs that are the culprit. There are many ways that we can protect ourselves, our co-workers, our families, and our clients from these outbreaks.

Hand washing. Practice what you preach. Routine hand washing for 20 seconds with soap and running water has the potential to stop a multitude of germs in their tracks, as does the use of alcohol gel. Remember to emphasize to your clients the effectiveness of hand washing on a routine basis.

Cleaning and disinfecting surfaces. Cleaning and disinfecting are not synonymous. Cleaning removes germs from surfaces, whereas disinfecting kills them. For the most part, cleaning surfaces will remove dirt and most germs and is usually enough. But there are times when you may want to disinfect for that extra level of protection. Remember that a surface may look clean, but germs can live for hours or even days on a surface. In the kitchen, clean and disinfect surfaces prior to food preparation. Follow label directions and let the disinfectant stand for a few minutes to accentuate its effectiveness. Use paper towels when cleaning and dispose of them so you don’t have any germs hanging around. If you prefer to use cloths to clean, wash them in hot water to destroy any germs that may linger. In the bathroom, routinely clean and disinfect all surfaces. This is especially important if a member of the family has a cold or the flu.

Separate foods in the kitchen. Don’t cross-contaminate one food to another. This occurs when bacteria spread from a food to a surface and from a surface to another food or from one food to another. To help prevent cross-contamination, you should separate raw meat, poultry seafood and eggs from other foods; not only in your grocery cart, but in your grocery bags and in your refrigerator. Use different cutting boards for fresh produce, raw meat, poultry, and seafood, and clearly mark these so everyone in the family knows which cutting board is used for which food. Use a thermometer to ensure your food is cooked to the proper temperature to eliminate bacteria. Meat and fish should reach 145°F; pork, ground meat, and eggs should reach 160°F; and poultry should reach 180°F to be considered safe.

Get immunized. Getting immunizations is easy, inexpensive, and most importantly, it saves lives. The CDC has recommendations available on their Web site for childhood immunization schedules, as does your pediatrician. Adults need tetanus and diphtheria boosters every 10 years. Last but not least, get a yearly flu vaccination; this is the single best way to prevent the flu.

Use antibiotics appropriately. Overuse and underuse of antibiotics causes more problems than the wonder drug can handle. Overuse can lead to “super strains” of bacteria and under-use can lead to ineffective eradication of the bacteria, leading to further therapy. Antibiotics are not the “magic bullet” to cure everything, so it’s important to teach our clients that viruses like the cold and flu do not respond to them. Simple solutions like over-the-counter cold and flu medications will help alleviate the symptoms.

Be careful with pets. While pets provide many benefits to their owners, including comfort and companionship, even domesticated animals can pass diseases to humans. Keep these simple tips in mind to help make sure your pet relationship is a happy and healthy one:

• Adopt an animal from a shelter or a reputable pet store or breeder.
• Schedule your pet for routine immunizations and check ups.
• Obey leash laws.
• Clean litter boxes daily. NOTE: Pregnant women should not clean litter boxes.
• Do not allow children to play in a yard where animals defecate and keep your child’s sandbox covered.
• Babies and children under the age of five are more likely to get diseases from animals, so do not allow young children to kiss pets or put their hands in their mouths after touching a pet. Wash the child’s hands with soap and water after contact with a pet.

Staying healthy is important to everyone. These simple everyday practices can help keep you, your loved ones, and the population you serve happy and healthy for many years to come.