“Remember the old adage – don’t go to the grocery store when you’re hungry. You are more likely to buy items on impulse, more expensive prepared foods and items you don’t need that aren’t on your list,” says Jeff Logan, Brand Manager for the Healthy Steps line of portion control kitchen tools. With that in mind:

• Pay attention or you could pay more. Make sure to watch the screen to see if items ring up correctly. With large inventories and numerous items on sale each week, it isn’t unusual for something to scan incorrectly. Also make sure to look over the receipt and that it reflects the correct number of items.
• Know what items cost. Check the price of each item before tossing it into the shopping basket. Take advantage of the everyday discounts, usually marked by yellow tags. Look at the cost per ounce for packaged items, not just the total cost. A larger size may ultimately be more economical. Buy produce in season. While most fruit is available nearly year-round, it will cost more and is not as tasty out of season.
• Compare prices. Watch for sales. In addition to comparing prices between brands at the supermarket, check the fliers for the stores in your area. If a store has several items at lower prices, it may be worth the trip for the savings.
• Follow up on rain checks. If a supermarket is out of an advertised special, ask for a rain check whenever possible. Then, follow up and use it when the item is in stock again.
• Understand the marketing. Convenience sells, but you pay more for it. Prepared meals and entrées such as roasted chicken, bags of salad and baby carrots, pre-sliced vegetables and fruit — all of these cost more than if you bought the items to prepare yourself. Moreover, prepared meals, entrées and prepackaged foods can contain less-than-healthy preservatives and additives. Buy fresh or make it yourself instead.
• Buy in bulk. Buying in bulk isn’t just for dry goods like flour, sugar, beans, rice and pasta. Think about buying larger cuts of meat, which may actually cost less per pound. Less expensive cuts can be marinated or tenderized and cooked longer for a delicious alternative. Leaner cuts and boneless cuts are more expensive — keep the bone and fat to lower cost. The fat can be removed later and bones can add flavor. Items bought in bulk will keep longer when stored in good air-tight containers or in freezer bags in the freezer.
• Hunt down the markdowns. Many stores offer “manager specials” or marked-down items that can save plenty of money. But you do need to know where to look, so ask the personnel in the store. Your freezer is a fine way to beat the “use or freeze by…” dates listed on many packages.

The Healthy Steps by Jokari line has nearly 30 products, and is the first brand in the market to be dedicated to practical portion control and healthier eating at home. The line is available online at Organize.com, Chef Central.com and Amazon. You can find Healthy Steps as part of the Avon and Nutrisystem programs. And a selection of products is available at many different retailers including Hy-Vee, Garden Ridge, Cost Plus World Market, Wegmans, Spartan Stores, Big Y Food Stores, Zabar’s, Kings Food Stores, QFC and Giant Food Stores.

For more information, log on to http://www.myhealthysteps.com for products, recipes and nutritional information. Follow Healthy Steps by Jokari on Facebook.com/healthysteps, Twitter at www.twitter.com/healthy_steps and on YouTube atwww.YouTube.com/user/MyHealthySteps.

College of Medicine

Healthy stress management

For many people – especially students, parents and teens – spring can be inherently stressful. Tax season, school projects and extracurricular activities can cause anyone to feel stressed and even overwhelmed.

“Learning how to manage your stress is imperative at any age,” says John Simmons, M.D., assistant professor of family and community medicine at the Texas A&M Health Science Center College of Medicine. “Not only does stress affect you mentally, but it can also affect your body if left unchecked.”

When the brain senses stress, it signals to the adrenal glands to release adrenaline. Adrenaline increases heart rate, blood pressure and the amount of sugar in your blood. The hypothalamus also signals the pituitary gland at the base of the brain to release cortisol, thus maintaining elevated blood sugar and blood pressure.

“These stress responses are suitable for short periods of time, but stress can be damaging if it goes on for weeks or years,” Dr. Simmons says. “Higher levels of cortisol for prolonged periods can hinder your immune system. Constant stress can also affect your blood pressure and the fats in your blood, increasing the likelihood of heart attack and stroke.”

Following a few stress management techniques can help you cope with the onset of stress that spring brings. For starters, identify the sources of stress in your life and prioritize them.

“Take it one object at a time selectively dealing with matters in order of priority,” Dr. Simmons says. “Minimize the number of events in your life in order to accomplish the things that are most important.”

Learn ways to calm your body.

“Simple breathing exercises, yoga and meditation all reduce stress,” Dr. Simmons says. “Take a few minutes each hour to breathe deeply, walk outside or do simple stretches at your desk.”

Exercise is one of the best ways to manage stress. “Work up a sweat!” Dr. Simmons says. “Increasing your heart rate through exercise releases endorphins, the body’s natural pain killers.

College of Nursing

From A-B-C to C-A-B

When it comes to CPR, we’ve always been told to remember the “ABCs” – Airway, Breathing, Circulation. Now, health professionals are saying compressions are more important than airway and breathing. What’s up?

Working to improve survival rates for those having a cardiac arrest, the American Heart Association is introducing new guidelines based on research from people and health care providers giving basic life support.

According to Carolyn Prosise, M.S.N., RN, CNOR, assistant professor in the Texas A&M Health Science Center College of Nursing, the rationale for stressing compressions first comes from “hands-only CPR,” which encourages people – even those without formal CPR training – to assist. Research has shown compressing the chest of a heart attack victim hard and fast is as effective as compressions with breaths.

“Many people are reluctant to attempt opening the airway and giving mouth-to-mouth breaths, and rightly so,” Prosise says. “These skills should be taught and practiced to be effective. If that person knows he or she can help someone who has collapsed from a heart attack or a cardiac arrest by merely calling for help and pushing hard and fast on the middle of the chest with the heels of both hands, then that person may be more likely to take part in the rescue effort.”

As a result, the preferred CPR steps are to call 911 or send someone else to call if you see someone collapse and is unresponsive. Begin compressions using the heel of both hands at the center of the chest between the nipples, pushing hard and fast at least two inches down. The rate should be at least 100 times per minute, and give 30 compressions. If you are trained to give breaths, then give two.

School of Rural Public Health

Finding reliable health information online:

If you’ve tried searching for health information online, you may be overwhelmed by the results. How do you know what to trust?

“One issue with searching online for answers to questions regarding your health is that anyone can put up content on the web,” says Suzanne Shurtz, MLIS, AHIP, adjunct faculty at the Texas A&M Health Science Center School of Rural Public Health, librarian and assistant professor at the Texas A&M University Medical Sciences Library.

According to Shurtz, there are certain keys to follow:

· Credibility – Does the website state its sources and are these sources authoritative?

· Timeliness – Does the website tell when it was last updated? Keep in mind medical research is ongoing, so try to find the most current information.

· Content – Is the information in terms you can understand? Are there advertisements or obvious biases in the recommendations?

“Government and educational organizations with websites ending in .gov, .org and .edu are typically good sources of quality health information,” Shurtz says. “These resources are usually written by those with expertise in the field, based on current research, updated frequently and often have content written in language understandable to the general public.”

Once you find and evaluate online health information, discuss the content with your health care provider and learn how it may apply to you.

“The web can be a wonderful tool to educate yourself about health conditions and treatment options,” Shurtz says. “However, care should be taken that the information you utilize is the best information available. Medical and public librarians can guide you to find reliable health resources.”

Baylor College of Dentistry

High-protein diets produce bad breath

As the weather warms up, people begin shedding their winter clothing for swimsuit season, and that brings on the tendency to diet. Dentists at the Texas A&M Health Science Center Baylor College of Dentistry say the popular high-protein, low-carbohydrate diets can lead to another problem: bad breath.

High-protein foods set off a chemical chain of events once the body starts digesting them. An excess amount of proteins means the body can’t break them down efficiently, resulting in excess amino acids. These amino acids combine with anaerobic bacteria, which are responsible for cavities and decay in the mouth. The result is that noxious sulfur compound that can be smelled on the breath.

“The best and safest way to lose weight is to reduce portion size, cut desserts and snacks, and eat more well-rounded fruits and veggies,” says Dr. Charles W. Wakefield, professor and director of the Advanced Education in General Dentistry Residency program at TAMHSC-Baylor College of Dentistry. “Eat a high-fiber breakfast, don’t eat late at night, and start an exercise program that is supervised by a gym expert, physician or someone who understands not only the physical part of weight loss and diet control but also the psychological part, which is extremely important.”

Irma Lerma Rangel College of Pharmacy

Asthma and allergy awareness

Ah-choo!

May is “National Asthma and Allergy Awareness Month,” as more than 50 million Americans have allergies and 23 million have asthma, according to the U.S. Environmental Protection Agency.

“The most common symptoms of asthma are shortness of breath, coughing, wheezing or when breathing interferes with physical activity,” says Amber Watts, Pharm.D., assistant professor of pharmacy practice at the Texas A&M Health Science Center Irma Lerma Rangel College of Pharmacy. “Allergies are known to cause asthma, but this is not always the case.”

There are two main types of treatment for asthma: a rescue inhaler or maintenance therapy that includes two inhaled medications, a steroid and a beta-agonist. Though significant lifestyle changes are unnecessary, there are some important asthma triggers to try to avoid such as pollen, cigarette smoke and pet dandruff, Dr. Watts says.

Allergy triggers are very similar to asthma but include a wide range of categories such as indoor/outdoor, pet, food, insect, skin and eye allergies.

People with asthma and/or allergies should consult their pharmacist or physician about the proper ways to take their medications.

“For both asthma and allergies, it is very important to take the medications exactly as they are prescribed to you,” Dr. Watts says. “This includes proper use of any inhalers that are given to an individual. Specifically, children should be instructed how to use these properly and can be given a device called a spacer to help.”

Coastal Bend Health Education Center

Healthy vision especially important to those with diabetes

When was the last time you had an eye exam? If you’re currently living with diabetes, you should be able to answer that question with no problem.

According to the American Diabetes Association, individuals diagnosed with diabetes should have a dilated eye exam each year.

“It’s not enough just to go into the doctor to have your prescription verified by an optician. People with diabetes need to have their eyes dilated by an ophthalmologist or optometrist to detect any signs of retinopathy,” says Nelda Caceres, RN, CDE, of the Texas A&M Health Science Center Coastal Bend Health Education Center Diabetes Education Program. “Diabetic retinopathy refers to retina disorders caused by diabetes and can lead to serious complications, including vision loss and retinal detachment.”

In addition to an annual dilated eye exam, there are a number of steps that people with diabetes can take to care for their eyes. Keeping blood sugars under control is of particular importance. One trial conducted by the National Institute of Diabetes and Digestive and Kidney Diseases showed keeping blood glucose levels as close to normal as possible reduced the risk for developing retinopathy by 76 percent.

“Individuals should monitor their blood pressure, avoid smoking and seek the care of an ophthalmologist or optometrist as soon as they become aware of any changes to their vision,” Caceres says. “There are treatments available, but the No. 1 way to avoid complications is to be proactive in caring for your eyes.”

Other eye ailments also affect individuals with diabetes more disproportionately than their counterparts. Research indicates people with diabetes are 40 percent more likely to suffer from glaucoma and 60 percent more likely to develop cataracts.

The Texas A&M Health Science Center provides the state with health education, outreach and research through campuses in Bryan-College Station, Dallas, Temple, Houston, Round Rock, Kingsville, Corpus Christi and McAllen. Its six colleges are the Baylor College of Dentistry, the College of Medicine, the College of Nursing, the School of Graduate Studies, the Irma Lerma Rangel College of Pharmacy and the School of Rural Public Health. Other units include the Institute of Biosciences and Technology and the Coastal Bend Health Education Center.

Laurie Mah

With the home buying season upon us, and interest rates continuing to remain at historically low levels, the phone lines are once again beginning to ring in our real estate office. The conversation goes something like this…..”Hello, I am interested in the house you have for sale at….can we take a look at it?” That’s my cue to start asking the usual pre-qualification questions to the potential homebuyer. After about two or three of those conversations, it occurred to me that there are folks out there that could benefit from some guidance in the home buying process.

So here you have it. What is the first step in Home Buying?

The first thing you want to do in the event you don’t already have a mortgage broker or loan officer at your bank is to contact your Realtor for a recommendation for such person. It is important to take care of this first and foremost in order for you to know if you qualify for a mortgage and how much house you can afford. No sense in going out house hunting without knowing this upfront, otherwise you risk looking at houses you can’t afford or wasting your time and that of your Realtor only to find out you have some dings on your credit and you need a few months to correct,  therefore postponing the home buying process all together. Most lenders are happy to work with you to resolve any obstacles that are preventing you from qualifying.

Most mortgage companies and banks make it easy for everyone by having an online application to get you started that will provide you answers within a matter of minutes. If not, you can perform the process over the phone. By providing limited information to your loan officer or mortgage broker, you can get pre-qualified. It is a good start and will allow you to hit the pavement house hunting; know that you still have more work to do providing a list of documents to substantiate that information but at least your credit score and income are sufficient to move forward with the approval process. Frankly, if you are serious about home buying and know you have a limited amount of time to get moved, then go the extra mile up front and provide all the necessary documentation required by your lender to get full approval. By doing so, not only do you know exactly how much house you can afford and what it will cost you but it puts you in a better bargaining position and allows you to move quicker once you do find your dream home. Also note, the sellers have more confidence going into the transaction knowing that you are more than halfway through the process. Barring any hiccups with the inspection, title work and appraisal reports, you are that much closer to the American dream of homeownership. This is by no means an exhaustive explanation of your first step in the home buying process.

Know that this explanation is from a licensed realtor’s perspective and is for informational purposes only.  For complete details and current rates and fee information contact your banker or licensed mortgage broker. For further questions you can contact me at laurie@lauriemah.com or by phone at 469-831-6946.

Realtor Laurie Mah

Next comes cleaning, nothing turns a buyer off more than a dirty house. Clean all the nooks and crannies you’ve never cleaned before…it will be noticed. We all keep our homes tidy and orderly, but when it comes to selling your home, you want a top to bottom, inside out clean.  Glass doors and windows are particularly important; they should be glistening clean both inside and out. Another area of neglect is ceiling fans and air vents. These are commonly overlooked in our daily routine. But certainly a potential buyer will take note and may result in a bad first impression.

After thorough cleaning and de-cluttering the interior, it’s time to move outdoors.  You want your house to be the cream puff of the neighborhood. You can accomplish that with some simple curb appeal! Freshen up the front door and make the entry way inviting. Put down fresh mulch and shrubs or colorful flowers to entice the buyers to want to see what’s beyond the front door. And don’t forget the backyard, curb appeal is more than the front yard it’s the entire outdoor space.

Lastly, if you don’t have the knack for interior design, hire a home stager. Staging your home is paramount in getting it sold. Positioning or removing furniture to maximize the space in a room is essential. The more floor space and walkway, the more spacious the home feels. The “less is more” motto also applies to the amount of furniture in a room. Adding just the right amount of accessories with the right color scheme will go a long way. It is money well spent to get that positive first impression and have a potential buyer leave your home with a good feeling and your home at the top of their list.

Contact Laurie Mah, GRI, at RE/MAX About Dallas Serving all of Ennis and Ellis County at www.LaurieMah.com.

While everyone understands savings, it’s possible to save and still support the local businessman, while also helping the planet. Shopping locally might seem more costly on the surface, but in many ways shopping locally is the most economically, not to mention environmentally, responsible thing a consumer can do.

* Conserve fuel. Shopping at one of the larger discount chains might produce results at the register, but unless you have such a store right in your hometown, those savings aren’t what they appear. That’s because discount chains might be farther away from home, meaning you’ll be spending considerably more on fuel just to get what likely amounts to a minimal discount. The local businessman might not be able to match the big chain’s price, but he can likely offer the item at a price similar to the big chains, but without the additional cost of fuel.

* Reduce pollution. Local businesses often don’t place the tall orders of their big chain counterparts. While their inventory might be less, that inventory is typically delivered in more environmentally friendly vehicles. Larger chains receive the vast majority of their items via big trucks that guzzle gas and produce pollution. So while shopping at the Mom and Pop might seem like a small favor to a neighbor, it’s a big favor to the environment.

* Future considerations. Kids learn a lot from Mom and Dad’s behavior. Parents can instill a valuable lesson in social and environmental responsibility by supporting local businessmen. If kids learn early to shop conscientiously, they’re more likely to carry that behavior into adulthood, contributing to the planet’s longterm health as well.

For many people the accumulation of belongings is a status symbol. Many believe that the more stuff they have … bigger and better stuff … the more successful and well off they are. They have to have the latest video game systems, books, magazines, electronic gizmos, and more. After a while — and when interest wanes in these items — they’re placed in storage and begin collecting dust.

Breaking the connection with belongings is one of the first steps to clearing out clutter. Here are some other steps to take.

* Make friends with the garbage pail. One of the easiest ways to get rid of clutter is to simply get rid of it. If an item hasn’t been used in at least a year, think about throwing it out. Many people say they are going to sell or donate seldom-used belongings, only to procrastinate. Tossing them into the trash is faster.

* Have a yard sale. For individuals who have the gumption and devotion to organize and sell items, then have a yard sale. One man’s trash is another man’s treasure. This can be a fast way to get rid of clutter and make a few dollars in the process. Chances are a yard sale will yield faster results than putting items for saleonline. Plus, the seller doesn’t have to incur the costs of shipping.

* Freebie offer. There are enterprising individuals who are just looking for no- or low-cost items to collect, and probably add to their own clutter. Set items that will not be used at the curb and there’s a good chance they will be gone before the next garbage pickup. Ask friends and family members if they have a need for certain items that can be given away.

* Donate. There are plenty of less-fortunate people who can benefit from another person’s excess. If there is baby clothes and gear that may be stored in an attic, find out if it can be donated to a women’s shelter or a daycare center. Perhaps a halfway house can use electronics, older appliances, tools, and other things that have been accumulating in the garage. Be reasonable about clothing in the closet. If it doesn’t fit now, give it away. Should one lose weight at a later time, it will be fun to purchase smaller clothing.

* Organizational systems can help. There are all sorts of products, from closet systems to storage bins, that can help organize belongings. Simply culling through items and storing them in designated bins or on shelves can significantly reduce a mess.

* Rotate closets. Free up space in closets by storing out-of-season clothes and shoes in the attic. Once the weather changes, then swap the wardrobe. This easily alleviates space concerns.

* Put things where they belong. Laziness often leads to clutter. That’s because people tend to drop things in drawers or areas where items don’t belong as a quick fix. Not only does this make finding things more difficult, it may contribute to purchasing doubles of things already owned. It can also cause clutter to accumulate where it’s least desired. Take the time to put things where they belong and alleviate a mess in the process.

Another tradition many associate with spring is the garage sale. As homeowners make their way about the house, many find a bevy items they no longer need but don’t want to simply throw away. Traditionally, households with enough such items have decided to host a garage sale. However, like many remnants of yesteryear, garage sales have undergone a makeover as technology has evolved. Nowadays, the Internet allows homeowners to peddle their wares online, selling items via auction or simply through such Web sites as Amazon.com. Homeowners about to embrace the 21st century “garage sale” should consider the following tips.

* Choose the right Web site. Not all sites are equal, and some might not be best suited to selling personal items. For many homeowners, the best Web site is the one that’s free. After all, items sold at garage sales are often inexpensive knickknacks, so paying for the right to post them online might be more trouble than its worth and will cut into the profits.

However, many sites are free while others often charge relatively small amounts to post items for sale. Choosing the right Web site can make the difference between making a profit and selling the item.

* Consider a locally-based Web site. Because many garage sales have clothes available for sale, buyers often want to see the clothing in person before buying it. For that reason it’s often in the seller’s best interest to choose a locally-based Web site such as the local newspaper’s online or print classifieds or a site such as Craigslist that offers local classifieds for a number of cities or regions.

* Have fun with the ad. Oftentimes, online classifieds are loaded with items for sale. That said, your ad might seem like a needle in a haystack. However, writing a creative ad that catches attention is a good way to set yours apart from a host of similar postingsoffering similar items for sale. A good headline will result in more viewers for the ad. But the headline isn’t everything. Include a couple of photos within the ad so viewers can see what they might end up buying. It’s also helpful to employ some colorful writing in the ad, and be sure to spell check and grammar check as well.

* Set a correct price for the item. Do your research when postingan item for sale online. Look for similar items to determine an appropriate price range. If you’re open to negotiation, be sure to make that known in the advertisement.