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 It is one of my favorite times of the year… Fall!  There are so many things to do this time of year.  So many things to enjoy.  I love decorating for the fall.  I love the fall colors so much.  The orange, red, green, gold and browns are so beautiful.  Besides decorating, I love to see the fun things that you can create in the kitchen.  Check out the creation above.  Children can enjoy these and they are pretty healthy.  It seems simple...apples, peanut butter and marshmallows.  Now is a perfect time to make them!  Hope you enjoy them and Happy Fall Y’all! 

A good start to a productive, successful day depends on your morning habits and rituals. Here’s how to make your morning routine healthy, inspiring, and best of all, easy - using triggers and habit chaining to kick-start an amazing day.  Waking up may be the very first habit you ever established, and it’s a pretty solid one! You’ve probably done it every day of your life without even trying (for the most part).  Ask yourself these questions:

When you open your eyes in the morning what do you usually do in the first few minutes?

Do you go back to sleep, then reach for your phone and jump out of bed because you’re already late?

While the latter may be the most alarming part of your current morning ritual, there are several other repeating habits that are most likely in the mix.  You probably start each day with a few of these:

Use the restroom

Brush your teeth

Wash your face

Take a shower

Get dressed

Do your makeup and/or hair

Think about it, do you mix up the order? Probably not very often. And you’re usually on autopilot.  Each one of these long-standing habits is a trigger that cues the next behavior. A trigger tells your brain to automatically start the next thing in your ritual. By using the power of a long-standing established habit and then adding a tiny, new step to it, you can build a new habit that lasts.  This method is called “habit chaining.” In its simplest sense, you attach a new habit to an already established one. BJ Fogg, the director at Stanford University's Persuasive Technology Lab, describes it like this: "Find a trigger — something that you already do as a habit — and graft the new habit onto it.  Sounds easy enough!  The deal is, willpower and motivation are not enough to create new habits. The best way is to identify your established triggers and chain new habits onto them.  Add a tiny healthy habit.  Think back to your typical morning routine, and you’ll find that you may have several potential spots to add a tiny new habit. The tiny habit could be:

a few mindful breaths

setting a priority for the day

a moment of gratitude

one push-up

Once your tiny habit gets chained to your established triggers, it’s easier to expand. So maybe the one push-up turns into five over time. But the beauty of it is, every time you wash your face, the urge to hit that push-up next will start to become a habit.  So, what tiny habit are you going to chain onto your morning routine? Let’s do this, and be Healthy for Good!

Source: American Heart Association

 September is World Alzheimer's Month. This month marks the tenth global World Alzheimer’s Month™, an international campaign to raise awareness and challenge stigma.  Having had a grandmother who was taken hostage by this disease, I know all too well the utter heartbreak that comes from having someone that has been a loving part of your life for so many years, no longer know you.  Dementia is a term used to describe different brain disorders that affect memory, thinking, behavior and emotion.  Early symptoms of dementia can include memory loss, difficulty performing familiar tasks, problems with language and changes in personality.  While there is currently no cure for dementia, there are support options offered for people with dementia and their caregivers.  Dementia knows no social, economic, or ethnic boundaries and affects both men and women.  Alzheimer’s disease is the most common cause of dementia. There are currently estimated to be over 46 million people worldwide living with dementia. The number of people affected is set to rise to over 131 million by 2050.  There is one new case of dementia worldwide every three seconds.  The worldwide costs of dementia are estimated at US$818 billion. As a result, if dementia care were a country, it would be the world’s 18th largest economy. If it were a company, it would be the world’s largest by annual revenue exceeding Apple (US $742 billion) and Google (US $368 billion).Dementia is often hidden or ignored at a time when the person living with dementia and their family caregivers are most in need of support within their families, friendship groups and communities.  The social stigma is the consequence of a lack of knowledge about dementia and it can have numerous long- and short-term effects, including dehumanization of the person with dementia, strain within families and friendships, a lack of sufficient care for people with dementia and their caregivers, a lower rate of diagnosis of dementia, and delayed diagnosis and support.  To find out more and play your part in reducing the stigma and improving the lives of people with dementia and their caregivers in your community, visit www.worldalzmonth.org. 

 I love all the snack ideas they have out this time of year.  It’s great to have new ideas of things to make in the kitchen, especially the fall time of the year.  I love to fix snacks and treats but mine do not look as good when I make them as they do in the picture but they are just as yummy.  This is a great family time idea.  Both the parents and children can have fun making these and then top it off by eating them all up.  What is a great fall snack that you fix?  If you have any snack ideas for the fall, please send them to us at lmanley1210@gmail.com and we will publish them.  Happy Fall Y’all! 

September is Mold Awareness Month.  Ever wonder exactly what molds are and what causes them?  Molds are fungi that can be found both indoors and outdoors. No one knows how many species of fungi exist, but estimates range from tens of thousands to three hundred thousand or more. Molds grow best in warm, damp, and humid conditions.  They spread and reproduce by making spores. Mold spores can survive harsh environmental conditions, such as dry conditions, that do not support normal mold growth.  Some common types of indoor molds include Cladosporium, Penicillium, Alternaria, and Aspergillus.  Some people are sensitive to molds. For these people, exposure to molds can cause symptoms such as nasal stuffiness, eye irritation, wheezing, or skin irritation. Some people may even have more severe reactions. Severe reactions may occur among workers exposed to large amounts of molds in occupational settings, such as farmers working around moldy hay. Severe reactions may include fever and shortness of breath. Some people with chronic lung illnesses, such as obstructive lung disease, may develop mold infections in their lungs.  In 2004 the Institute of Medicine (IOM) found there was sufficient evidence to link indoor exposure to mold with upper respiratory tract symptoms, cough, and wheeze in otherwise healthy people; with asthma symptoms in people with asthma; and with hypersensitivity pneumonitis in individuals susceptible to that immune-mediated condition. The IOM also found limited or suggestive evidence linking indoor mold exposure and respiratory illness in otherwise healthy children.  Other recent studies have suggested a potential link of early mold exposure to development of asthma in some children, particularly among children who may be genetically susceptible to asthma development, and that selected interventions that improve housing conditions can reduce morbidity from asthma and respiratory allergies, but more research is needed in this regard.  Molds are found in virtually every environment and can be detected, indoors and outdoors, year-round. Mold growth is encouraged by warm and humid conditions. Outdoors they can be found in shady, damp areas or places where leaves or other vegetation is decomposing. Indoors they can be found where humidity levels are high, such as basements or showers.  Areas with high mold exposures include antique shops, greenhouses, saunas, farms, mills, construction areas, flower shops, and summer cottages.  Sensitive individuals should avoid areas that are likely to have mold, such as compost piles, cut grass, and wooded areas. Inside homes, mold growth can be slowed by controlling humidity levels and ventilating showers and cooking areas. If there is mold growth in your home, you should clean up the mold and fix the water problem. Mold growth can be removed from hard surfaces with commercial products, soap and water, or a bleach solution of no more than 1 cup of bleach in 1 gallon of water.  If you choose to use bleach to clean up mold:  Never mix bleach with ammonia or other household cleaners. Mixing bleach with ammonia or other cleaning products will produce dangerous, toxic fumes.  Open windows and doors to provide fresh air.  Wear non-porous gloves and protective eyewear.  Always follow the manufacturer’s instructions when using bleach or any other cleaning product.  Be sure the home has adequate ventilation, including exhaust fans. Clean bathrooms with mold killing products.  Do not carpet bathrooms and basements.  Remove or replace previously soaked carpets and upholstery.  For more information on mold, visit www.cdc.gov. 

 Whether it is during an actual game or during practice, staying hydrated is very important.   It does not matter if you are younger or older, your body depends on water for survival. Did you know that water makes up more than half of your body weight? Every cell, tissue and organ in your body needs water to function correctly. For example, your body uses water to maintain its temperature, remove waste and lubricate joints. Water is essential for good health.  You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is hot, when you exercise, or if you have a fever. Vomiting and diarrhea can also lead to rapid fluid loss. If you don’t replace the water you lose, you can become dehydrated.   Symptoms of dehydration include  Little or no urine, or urine that is darker than usual, dry mouth, sleepiness or fatigue, extreme thirst, headache, confusion, feeling dizzy or lightheaded and no tears when crying.  Don’t wait until you notice symptoms of dehydration to act. It can be hard to recognize when you’re dehydrated, especially as you age. Actively prevent dehydration by drinking plenty of water.  There are different recommendations for water intake each day. Most people have been told they should be drinking 6 to 8 8-ounce glasses of water each day, which is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day.  Some people are at higher risk of dehydration, including those who get a lot of exercise, have certain medical conditions, are sick, or are not able to get enough fluids during the day. Older adults are also at higher risk. As you age, your brain may be unable to sense dehydration and send the signals for thirst.  If you are concerned that you may not be drinking enough water, check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated.  Water is the best option for staying hydrated. There are other drinks and foods that can help provide the water you need, but some may add extra calories from sugar to your diet.  Drinks like fruit and vegetable juices, milk and herbal teas can contribute to the amount of water you should get each day. Even caffeinated drinks, such as coffee, tea, and soda, count toward your daily water intake – up to a point. But it’s best to limit these since caffeine may cause some people to urinate more frequently or feel anxious or jittery. A moderate amount of caffeine, 200 to 300 milligrams (about the amount in 2 to 4 8-ounce cups of coffee), is not harmful for most people.  If you have any questions about the amount of water you should take in, please follow up with your physician.  Sports are fun but staying safe is very important too! 

 Saturday, September 28th is National Hunting and Fishing Day.  There’s not too many people in the south that don't either fish or hunt and sometimes both!  I used to hunt when I was a teenager but I don’t hunt anymore however I do love to fish!  My son loves to fish too, however he doesn’t like to fish with me.  Now he will let me go and hang out but he doesn’t like for me to fish because I will not touch the bait nor the fish and he has to do all that!  I catch them too fast for him to even enjoy his own time fishing but nonetheless, I LOVE to fish! 

 Want to make smart food choices but confused by all the health claims, messages and logos on foods? Use these tips to avoid the brain strain while shopping online or in-person at the store. Read food nutrition labels, even for so-called “healthier” foods. Ingredients and nutrient content can vary a lot by brand and preparation. When there’s more than one choice, compare labels. Choose the item with the lowest amounts of sodium, saturated fat, trans fat and added sugars.  Beware of sneaky ingredients. For example, sodium and added sugars go by many different names, making it harder to tell just how much is in there.  Choose frozen, canned or dried produce when fresh isn’t available or practical. It can be just as nutritious as fresh, and will last longer. Choose canned fruit packed in water, light syrup or its own juice. With canned and frozen vegetables, choose the product with the lowest amount of sodium. Heavy syrups and sauces can add unwanted ingredients to your healthy fruits and veggies.  Choose whole-grain foods. Lots of products claim to be, but there’s a simple way to know for sure. Look for the word “whole-grain” (or “whole” followed by the grain name) as the first item in the ingredients list. And we’re talking about more than just bread. Include crackers, cereals, tortillas, pasta and other grain foods in your whole-grain quest.  To quickly and easily identify foods that can be part of an overall healthy eating plan. When it’s on the label, you know the product has been certified by the American Heart Association to meet specific science-based nutrition requirements. The Heart-Check is easy to spot and takes some of the guesswork out of comparing Nutrition Facts label information.  Keep in mind, not all red hearts or check marks on food packages are the trusted Heart-Check mark! Look for the American Heart Association name if you’re unsure. And, the Heart-Check program is voluntary. That means not every heart-healthy food, such as fruits and vegetables, will apply for a Heart-Check mark. But you won’t find the Heart-Check on desserts, candy, chips and other foods that do not meet our nutrition requirements.

Source: American Heart Association 

 Breakfast is the most important meal of the day.  It provides important daily nutrients such as protein, fiber, calcium and carbohydrates. You wouldn’t expect your car to run without fuel, so you shouldn’t expect a child to function all day without the fuel of a nutritious breakfast. Eating breakfast regularly offers physical, mental and academic benefits to students.  Eating breakfast can improve cognitive performance, test scores and achievement scores in students, especially in younger children. According to a study published in the journal “Archives of Pediatrics and Adolescent Medicine," students who increased their participation in school breakfast programs had significantly higher math scores than students who skipped or rarely ate breakfast. As an added benefit, the group of students who increased breakfast participation also had decreased rates of tardiness and absences.  Eating breakfast regularly may also help students maintain a healthy weight. According to a study published in “Public Health Nutrition," children who skipped breakfast in the morning were more likely to overeat and have a lower overall diet quality than children who ate breakfast every day. This led to increased body mass index (BMI) measurements. Breakfast provides energy for morning activities and helps to prevent mid-morning slump.  But what type of breakfast is best?  Any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time. They are high in calories, sugar, and fat. A doughnut for breakfast won’t keep you feeling full.  Try to eat a variety of foods, including fruit, vegetables, grains (make at least half your grains whole grains), protein (meat, poultry, fish, eggs, dry beans, nuts, and seeds), and dairy products.  

September is National Baby Safety Month. Since babies spend most of their time sleeping, it is important to focus on a safe sleep environment.  Safe sleep practices are key in reducing the risk of SIDS (Sudden Infant Death Syndrome). ALWAYS put your baby on his or her back to sleep; every nap and every night. Use a firm sleep mattress with a fitted sheet.  Baby should sleep alone.  Remove all soft objects from the crib, including bumper pads, blankets, pillows, & stuffed toys. If you feel the need to use a bumper pad, use the mesh “breathable” kind.  Babies should wear a onesie, sleeper, or sleep sack for warmth rather than being wrapped or covered with blankets. Do not allow smoking in your home or around your baby.  Do not allow your baby to overheat. Room temperature should be between 68-72 degrees F.  Avoid the use of positioners & other products that claim to reduce the risk of SIDS.  Check on your baby frequently.  Consider the use of a pacifier during sleep. If breastfeeding, wait approximately one month for breastfeeding to be well-established prior to introducing a pacifier.  Check your crib and other products to make sure they meet federal safety standards.       

I say this all the time but I LOVE this time of year!  I love the fall smells and fall festivities.  I really love the fall colors and decorations.  What do you have planned for the next several weeks?  There will be so many things going on in Sylvester and surrounding towns.  I sure am hoping it starts cooling down a good bit to feel more like fall all the time.  Be sure to stay tuned to the Facebook page so that you won’t miss an event!

 Our children keep us so busy these days.  We tend to forget some of the most important things and one of them can be breakfast.  Who hits the alarm clock a few times in the morning?  We are just about all guilty for that.  We get up running and try to get out the door for school and work that we sometimes just say we are not hungry and keep running.  Truth is we all need breakfast.  The kids and the parents do.  Breakfast has benefits.  Breakfast equals better behavior.  Children who skip breakfast are more tired, irritable, or restless by late morning. These symptoms lead to aggressive behavior that causes children to get in trouble in school. Children who regularly eat a morning meal have more energy, are less likely to exhibit aggressive behavior, and have a better attitude toward school.  Breakfast leads to higher test scores.  Eating breakfast leads to better class attendance.  Children who eat breakfast are absent from school fewer days. They also spend less time in the nurse's office complaining of stomach pains. Ironic as it may be, children who claim they don't eat breakfast due to a lack of time in the morning are tardy more often than those who take time for a morning meal.  We all get more nutritious intake by eating breakfast.  Breakfast eaters generally meet vitamin and mineral requirements for prevention of deficiencies. They consume more fiber, vitamin C, calcium and folic acid. Unfortunately, children who miss breakfast do not make up for lost nutrients later in the day.  Eating breakfast helps weight control in all of us.  Eating breakfast helps to establish a normal eating pattern. Eating regular meals and snacks is a key to maintaining a healthy weight throughout life. Increasing childhood obesity is in part attributed to the disappearance of normal eating patterns in many of today's households.   Now I know some of you are asking” Why do some children still resist breakfast?”  Given the abundance of compelling information on the benefits of breakfast consumption, why does one out of eight school children start the day without eating breakfast? Some are not encouraged to do so by their parents, while others make arguments for avoiding breakfast. Some common arguments are lack of time, absence of hunger, and distaste for breakfast foods. No matter what the barrier, parents can and should find a way around them.  One way is creating healthy habits in your children.  Here are some tips for parents on incorporating breakfast into their children's before-school routines:  Prepare for school the night before by preparing the next day's clothes, lunch and backpack.  Set the alarm for 15 minutes earlier to allow more time for breakfast.  Say no to TV, video games and computers in the morning.  That may be hard but we can do it!  Choose foods that require little preparation such as fresh and canned fruits, milk, yogurt, cheese, cottage cheese, hard-boiled eggs, whole grain cereals or instant oatmeal.  Eat on the run with celery stuffed with peanut butter or cream cheese, dried fruits, string cheese, juice boxes, milk cartons, or breakfast bars.  For those with little hunger in the morning, offer juice, milk or a fruit smoothie made with skim milk and fruit.  For those who dislike breakfast foods, offer something non-traditional like cold pizza or leftover chicken. Set a good example to your children: eat breakfast yourself!  Children imitate the behavior of adults, so if they don't see their parents eating breakfast, they are likely to resist themselves. Children are not only more likely to eat breakfast themselves if they see their parents eating breakfast each morning, they are also more likely to develop healthier eating habits overall. Parents can encourage their children to eat breakfast by having them help plan the week's breakfast menu and making breakfast food readily available by storing them in low cabinets and having fresh fruit on the counter.   With breakfast and lunch being free at our schools, we should encourage our children to eat there.  Not only is there no charge, but it is healthy too!      
                                                              Source:  kidshealth.org