RE/MAX 440
David J Feinberg

David J Feinberg
4789 Route 309  Center Valley  PA 18034
Phone:  610-509-4358
Office:  610-791-4400
Fax:  610-791-9575

My Blog

What is Social Jetlag and How Can You Overcome It?

June 14, 2017 1:00 am

We’ve all heard of travel jetlag, but have you heard of social jetlag? Apparently, it’s a thing. The phrase refers to when we skimp on sleep during the workweek and try to catch up on the weekend (or vise versa).  According to The Centers for Disease Control (CDC), one in three Americans is not getting the recommended sleep every night, which falls between seven and 9 hours.  A recent study by Sierra Forbush at the University of Arizona, found that for every hour of weekly "social jet lag," there is an 11 percent increase in the chance a person will suffer from poorer health, worse mood, fatigue and an increased risk of heart disease.

"Social jet lag can occur when people 'short' themselves of sleep during the work week, and the natural drive for sleep creates a sleep debt causing people to naturally sleep longer on the weekend," said Dr. Robert Oexman, director of Kingsdown's Sleep to Live Institute. "Conversely, social jet lag can occur when people get the normal amount of sleep during the work week and then choose to stay up later the weekends pushing them to sleep in on those mornings. People often think that if they 'make up' the sleep on weekends there will be no health consequences. Unfortunately, that is not true."

Oexman says the shift in our circadian rhythm on Friday and Saturday nights makes it more difficult to fall asleep at the right time Sunday night making it more difficult to wake Monday morning.

"Any time we shorten sleep we can see the short-term consequences of fatigue, memory issues, increase risk of accidents, changes in glucose metabolism, and increase in inflammation. If it becomes chronic we see a lower immune system, increase risk of heart disease, some types of cancer, and an increased risk of anxiety and depression," said Oexman.

Below are 5 ways to conquer social jet lag.  

Stick to a regular bedtime routine: Maintain the same bed time and wake time even on the weekends.  Participate in the same relaxing activities before bed each night. Take a hot bath or shower. Light stretching and getting ready for bed in a dimly lit room may also help. Shut all electronics off 30 minutes to one hour prior to bed time.  Always allow three weeks for changes in behavior and environment to impact your sleep.

Stay up on Friday: Choosing the occasional Friday as your night out is the best bet. That allows you to recover by going to bed at your normal time Saturday and waking at your normal time Sunday morning. Hit the sack at your regular bedtime Sunday evening.

Sleep cool: Ensure the room temperature is between 65 and 68 degrees. The key is to keep your head out from under the covers and exposed to the cool temperature. Remain thermal neutral by adding or tossing blankets as needed.

Practice deep breathing: Once you're in bed, if your body is still wired from the day, you may have a difficult time falling asleep. When you practice deep breathing, your brain recognizes that you're trying to relax and sends a message to your body to do so.

Light and noise: Your bedroom should be completely dark and quiet. Even a nightlight or bright alarm clock can inhibit production of melatonin, needed to fall asleep and stay asleep.  If your bedroom windows let in a lot of natural light – get blackout curtains or wear an eye mask. Eliminate all noise from the bedroom. If this isn't possible, invest in a white or pink noise machine.

Source: www.kingsdown.com

Published with permission from RISMedia.


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How to Buy Athletic Shoes

June 14, 2017 1:00 am

Looking to buy new sneakers or workout shoes? Make sure you pick ones that fit properly, to avoid a myriad of health issues, from blisters to joint pain.

Below are seven tips when buying a new pair of athletic shoes.

Try on athletic shoes at the end of the day. Your feet swell during the day, so trying on at the end of the day will mean your feet are at their largest. You'll get the best fit this way.

Wear the same type of sock that you will wear for that sport.

When the shoe is on your foot, you should be able to freely wiggle all of your toes.

Your shoes should be comfortable as soon as you try them on. There is no break-in period.

Walk or run a few steps in your shoes. Make sure they allow you to comfortably do what you do when you exercise.

Always re-lace the shoes you are trying on. You should begin at the farthest eyelets and apply even pressure as you create a crisscross lacing pattern to the top of the shoe.

There should be a firm grip of the shoe to your heel. Your heel should not slip as you walk or run.

Source: American Orthopaedic Foot & Ankle Society

Published with permission from RISMedia.


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Travel Insurance? Is it Worth it?

June 13, 2017 1:00 am

The official hurricane season runs June 1 - Nov. 30, and experts advise considering an investment in travel insurance when heading to destinations in hurricane-prone areas. Some insurance plans now enable travelers to cancel a trip when the NOAA issues a hurricane warning for a particular destination, however, once a storm has been named, it’s too late to purchase hurricane coverage.

According to InsureMyTrip, 75 percent of customers will choose a comprehensive travel insurance policy for summer travel. This policy provides a variety of benefits including medical coverage, emergency travel services, baggage protection, trip cancellation and trip interruption coverage.

Here are some specific ways travel insurance can help protect your vacation investment:

- When common carriers such as airlines and cruise lines cease service due to weather
- When a destination is under a NOAA-issued hurricane warning or alert
- When a hotel, resort, or vacation rental is devastated and made uninhabitable by a storm
- When the home of a traveler sustains destructive storm damage

There is also an optional time-sensitive benefit that allows travelers to cancel a trip for any reason. This benefit includes specific eligibility requirements.

Source: www.InsureMyTrip.com

Published with permission from RISMedia.


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How to Avoid Ticks This Summer

June 13, 2017 1:00 am

Time spent outdoors can relax, recharge, and refresh. Time spent outdoors worrying about ticks? Not so soothing.

To help homeowners protect their families and homes from a tick infestation this year, Arrow Exterminators recommends the following simple, proactive measures:

- Maintain your yard. This includes cutting tall grass, shrubbery, bushes and plants.

- Groom your pets such as dogs and cats. Ticks can easily latch onto pets when they are outside.

- Ticks are frequently found on rodents, so make sure your home is clean and rodent-free.

- When spending time outdoors, wear long-sleeved shirts and pants, and if possible, wear clothing light in color so ticks are easier to detect.

- Check yourself and pets for ticks whenever coming in from the outside. If any are found, quickly remove the tick or flea from your body with fine-tipped tweezers.

- Tumble-dry clothes in a dryer on high heat for 10 minutes to kill ticks on dry clothing after you come indoors.

- Contact a local pest control professional if you suspect a tick infestation.

Source: http://www.arrowexterminators.com

Published with permission from RISMedia.


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5 Tips to Avoid Binge-Watching Guilt

June 9, 2017 1:00 am

(Family Features)--Dozens of streaming video providers are making it easier than ever to watch the TV programming you want when you want it, and exclusive programming released an entire season at a time is transforming the way Americans watch TV. The flip side of this convenience is a surge in binge-watching, which can have some negative side effects, including binge eating. When your favorite show is available back-to-back, it's easy to let substantial blocks of time get away as you watch "just one more" episode to follow the twists and turns of the plot. In fact, according to a recent survey by Dole, the average binge-watching session clocks in around 5 hours. The same survey found that more than two-thirds of people prefer healthy snacks to fuel their marathon viewing.

Treating yourself to an occasional binge session may give your brain a well-earned break, and it's easy to do many forms of exercise in front of the screen. The trick to keeping your binge-watching session in check and getting rid of the guilt is to exercise good habits when you head to the kitchen.

- Opt for snacks that include valuable vitamins and minerals.

- Keep your kitchen stocked with healthy ingredients so you can create quick and easy snacks in between episodes or during a commercial break.

- Look for quick solutions that help trim prep time and skip the cutting, peeling and mess.

- Avoid waste or spoilage with convenient, re-sealable lids that let you use what you need for a single serving and save the rest for later.

- Get creative to satisfy cravings. Instead of reaching for cookies or cake, dip fruit in melted chocolate and pop it in the freezer. Let it sit while you watch a few episodes of your favorite show and then enjoy.

Source: DOLE

Published with permission from RISMedia.


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Top Tips for Moving Out of State

June 9, 2017 1:00 am

Many moves don’t just involve driving to a new spot across town. If you have to haul yourself and your belongings across state, you’re likely facing a massive move. Below are a handful of moving tips from North Dallas Moving and Storage to help you navigate your out-of-state move.

 Choose a licensed mover. Depending on the requirements of your state, most moving companies require an active certificate of motor carrier registration, while the Federal Motor Carrier Safety Administration (FMCSA) regulates interstate movers. Make sure your moving company is licensed by these agencies.

Confirm BBB rating. Check the Better Business Bureau (BBB) website to verify the mover's track record of customer satisfaction and complaint resolution.

Obtain a written quote. Reputable moving companies will provide you with a written proposal and quote detailing the services to be provided, pricing and payment details.

Determine liability coverage and insurance. Verify the mover's liability coverage for damage or loss, and decide whether you wish to purchase additional transit insurance.

Take advantage of free moving resources. Experienced movers understand the concerns and challenges customers face when preparing for relocation, and many offer helpful information. For example, NDMS provides detailed moving tips, including moving guides, questions to qualify a moving company, pre-packing checklists, items to keep in possession during a move, and more.

Review customer feedback. It's always wise to find out what other customers have to say about the moving company. Look for testimonials on the mover's website, check public consumer review sites and see if the mover has earned any awards that reflect client satisfaction.Source: North Dallas Moving and Storage

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How Stocked is Your Home Hurricane Kit?

June 9, 2017 1:00 am

Weathering hurricane season is no fair-weather fun. From dragging the lawn furniture inside to stocking up on non-perishables, it’s important to be ready for high winds and power outages. According to Mercury Insurance, stocking a hurricane kit is another key safety solution for hurricane season.  

The company suggests you keep the following items handy:

- A three-day supply of water (one gallon per person), non-perishable food items and pet food, if applicable;
- A battery-powered or hand-crank radio (and extra batteries);
- A flashlight;
- A first aid kit;
- A whistle to signal for help;
- A can opener;
- Blankets;
- Pliers or a wrench to turn off utilities;
- $200 in cash in small bills, as power may be out, making ATMs, debit and credit cards unusable; andPrescriptions for you and your pets.

Source:  Mercury Insurance

Published with permission from RISMedia.


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How to Tackle Family Tension When it Comes to Alzheimer's Disease

June 8, 2017 1:00 am

Alzheimer’s disease impacts an estimated 5.5 million Americans today. But when it comes to the family members impacted by the disease, that number bounces to 15 million. This includes partners, children, and other extended family who are caring for a loved one with Alzheimer’s.

New findings from an Alzheimer's Association survey show that people greatly fear becoming a burden to their caregivers as they age. Despite this, many have not planned accordingly, and this (when combined with the stress of an Alzheimer's diagnosis) can be overwhelming for caretakers.  and the stress of caregiving – especially alone–can be extremely overwhelming.  

The Alzheimer's Association offers various tips for families of Alzheimer’s patients.

Lend an ear. Dealing with a progressive disease such as Alzheimer's can be stressful — and not everyone reacts the same way. Give each family member an opportunity to share their opinion. Avoid blaming or attacking each other, as this will only cause more hurt.

Divide and conquer. Make a list of responsibilities and address how much time, money and effort may be involved. Divide tasks according to family members' preferences and abilities. The Alzheimer's Association online Care Team Calendar can help you coordinate.

Talk it out. Discuss if current methods of care are working and if the needs of the person with Alzheimer's are being met; make modifications as needed. Plan for the challenges you can anticipate as the disease progresses.

Stick together. Support family members and connect with others who are dealing with similar situations.  

Seek outside support. Sometimes, an outside perspective can help the entire family take a step back and work through difficult issues. The Alzheimer's Association 24/7 multi-lingual Helpline (800.272.3900) is staffed with care consultants who can help anytime, day or night.

Source: The Alzheimer's Association

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Tips for Exercising in Warm Weather

June 8, 2017 1:00 am

Whether you’re a cycling junkie or a road runner, if you exercise outdoors, warmer weather will likely impact your summer fitness schedule. But when it comes to adjusting your workout for summer, you should do more than switch from pants to shorts. As summer draws near, people exercising outdoors – from newcomers to top athletes – should make adjustments or their workouts could suffer, says Marni Sumbal, a prominent exercise physiologist and board-certified sports dietitian.

Here are 5 of Sumbal's suggestions to train smart in hot weather:

Reduce the intensity, stay inside or work out during off-peak hours. For the first month of hot weather, scale back until your body adjusts to the heat. Pushing too hard too soon can lead to fatigue or injuries.

If you don't want to reduce the intensity, work out either early in the morning or later in the evening, when the sun is down. You can also spend at least part of the workout indoors.

Hydrate. You will sweat more in the summer, which can cause headaches, nausea or fatigue. During a 60-minute workout, drink 20 to 28 ounces of either water or a sports drink. Sports drinks can be especially helpful because they contain carbohydrates (Sumbal recommends consuming at least 30 to 60 grams) as well as electrolytes (consume at least 400 milligrams of sodium). Afterward, she suggests either tart cherry juice to help with inflammation or orange juice that quenches thirst and contains potassium.

Warm up. Do some dynamic stretches (movements while stretching) to activate the muscles, increase the blood flow and to get full range of motion.

Cool down. Take a cold bath (not ice) or a put a cold rag around your neck to reduce the body's temperature. This helps you recover quicker by lowering your heart rate and increasing your appetite.

Soak in Epsom salt. This repairs muscle damage and offsets delayed inflammation. About an hour after the cold shower, add 2 cups of Epsom salt to a lukewarm bath.

"We really want to make sure the magnesium is absorbed, so soak for 20 to 40 minutes," Sumbal says.

If a bath isn't an option, she recommends scrubbing Epsom salt into your skin during a shower.

Source: TriMarni Coaching and Nutrition

Published with permission from RISMedia.


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How to Choose a New Air Conditioner

June 8, 2017 1:00 am

Looking for a new AC unit to cool those long summer days? There may be more involved than you think. Selecting the right air conditioner for your home requires an understanding of more than just price range. You also need to think about the unit’s power use, the size of the space it will be cooling, and more.  

Follow these steps from The Association of Home Appliance Manufacturers to choose the AC that's best for you:

Check your measurements: Figure out how much cooling power you need by determining the square footage of your room. Measure your window as well and take the measurements with you when you shop. Both portable and room air conditioners need to be connected to a window, and it's important to make sure it will fit before you bring your new AC unit home. Finally, if you're buying a portable air conditioner, consider whether the size of the unit is appropriate for the room.

Choose your capacity: Air conditioner capacity is measured in BTU (British thermal units). Check the unit labeling as you shop. You'll likely see a chart with BTU and the appropriate room size for cooling. Choose a size appropriate for the room or rooms you'll be cooling.  If you are placing the unit in a kitchen, sunny room, or room with high ceilings, you may need to size up.  Some manufacturers may also have capacity information available on its website.

Frigid features: Smart technology is being incorporated into portable air conditioners. Some units can be turned on or off via smartphone or tablet, so you can come home to a cooler space on a hot summer day. Others offer a "follow-me" function that measures the temperature both at the location of the unit and of the remote control. If you're sitting across the room from the unit and holding the remote control, the unit will take the temperature in the remote into account and adjust its output based on both temperatures. Other features you might find are programmable timers and alerts that tell you when the AC filter needs to be changed.

Source: AHAM,  www.aham.org.

Published with permission from RISMedia.


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