by Samantha Kennedy | Jun 30, 2025
As hurricane season approaches, families in coastal and low-lying areas are bracing themselves for the possibility of devastating storms. While many people may think they are prepared, the reality is that many families are not equipped with a plan to deal with the chaos and destruction that comes with a hurricane. In this article, we will explore the importance of developing a family emergency plan and provide tips on how to create a comprehensive plan that will keep your loved ones safe.
A Plan is Not a Guess
Developing a family emergency plan should not be a guessing game. It is a proactive step that can mean the difference between life and death. A plan outlines what to do in case of an emergency, including evacuation routes, safe meeting points, and communication protocols. Without a plan, families are left to fend for themselves, which can lead to confusion, panic, and tragedy.
Now is the time to prepare your family’s emergency supply kit. Be sure to include items such as nutritious snacks, canned goods, important documents, first aid kit, and other essential items. (Adobe Stock photo)
Key Components of a Family Emergency Plan
A comprehensive family emergency plan should include the following key components:
Safe Meeting Point: Designate a safe meeting point outside the home in case you get separated. This could be a neighbor’s house, a landmark, or a specific location in your neighborhood.
Communication Plan: Establish a communication plan that includes how you will stay in touch with each other, including phone numbers, email addresses, and social media accounts.
Evacuation Routes: Identify evacuation routes and emergency shelters in your area. Make sure everyone knows the routes and shelters.
Emergency Contact Information: Make sure everyone knows important phone numbers, such as your insurance company, emergency services, and utility companies.
Important Documents: Keep important documents, such as insurance policies, identification, and medical records, in a safe and easily accessible location.
Tips for Creating a Family Emergency Plan
Involve Everyone: Make sure everyone in the household is involved in the planning process. This will ensure that everyone knows what to do in case of an emergency.
Practice Drills: Practice your emergency plan with regular drills to ensure everyone knows what to do.
Stay Informed: Stay informed about weather updates and emergency alerts from local authorities.
Review and Update: Review and update your emergency plan regularly to ensure it is current and effective.
Don’t Wait Until It’s Too Late
Do not wait until the last minute to develop a family emergency plan. The consequences of not having a plan can be dire. By creating a comprehensive plan, you will be better equipped to handle the challenges of hurricane season. Remember, a plan is not a guarantee of safety, but it can significantly reduce the risk of injury or death.
Safety Tips
- Stay away from windows and doors during a hurricane.
- Avoid traveling during a hurricane.
- Keep a first aid kit and emergency supplies with you at all times.
- Stay informed about the latest weather updates and forecasts.
- Follow evacuation orders from local authorities.
Developing a family emergency plan is a crucial step in ensuring the safety and well-being of your loved ones during hurricane season. By creating a comprehensive plan, you will be better equipped to handle the challenges of storms and reduce the risk of injury or death. Do not wait until it is too late – take action now and create a plan that will keep your family safe.
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by Judy Corbus | Apr 28, 2025
Spring has sprung and you may feel the urge to give your home a deep cleaning. The American Cleaning Institute finds that 80% of us are doing some type of deep cleaning this spring so you are not alone. Deep cleaning your home after winter gives a fresh restart and boosts your spirits.
Make your own household cleaners to save money and reduce container clutter. Photo credit: Judy Corbus
When choosing cleaning products, keep in mind that you can make your own from ingredients you already may have on hand. You will save money and reduce container clutter with products that can clean multiple surfaces. Here is a list of basic cleaning ingredients:
- Vinegar
- Rubbing alcohol
- Washing soda (can be found near the laundry detergent in most stores)
- Borax (also near the laundry section)
- Mild dish detergent
- Liquid bleach
- Baking soda
- Ammonia
- Water
Here are a few recipes to get you started:
Everyday Household Cleaner
- 2 tablespoons of liquid detergent/soap
- 2 tablespoons of ammonia
- 1 quart of water
Use for all general cleaning jobs.
Window Cleaner
- 1/4 cup rubbing alcohol
- 1/4 cup white vinegar
- 1 tablespoon cornstarch
- 2 cups warm water
Combine all ingredients together in an empty spray bottle and shake well. You will need to shake it a little with each use if you see cornstarch accumulating at the bottom of the bottle. Use crumpled-up newspaper to shine the windows.
Ceramic Tile Floor Cleaner
- 1/4 cup of white vinegar (or more depending on how dirty)
- 1 gallon of water
Typically requires little-to-no scrubbing to remove most dirt and doesn’t leave a film like soap sometimes does when using hard water.
With all cleaning products, remember:
- It is best to mix just what you need and use it all.
- Be sure the container has a label. If you make your own cleaner, always label it.
- Never put cleaners in food containers.
- Store cleaning solutions out of children’s reach.
Note: Use caution when making homemade cleaners! Mixing bleach with ammonia or vinegar will create toxic fumes that are very dangerous to your lungs and breathing!
For additional cleaner recipes, check out:
Reference: Homemade Household Cleaners
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by Amy Mullins, PhD, RDN | Apr 2, 2025
Inflammation is a natural response of the body’s immune system, designed to protect us from infection and injury. However, chronic inflammation is a complex condition characterized by a persistent and low-grade inflammatory response that can lead to various diseases including arthritis, diabetes, cardiovascular disease, neurodegenerative diseases, and cancer.
Diet contributes to chronic inflammation in the body.
Chronic inflammation can be caused by various factors, including:
- Genetic predisposition: Certain genetic mutations can affect the body’s inflammatory response, making it more prone to chronic inflammation.
- Environmental factors: Exposure to pollutants, stress, and other environmental stressors can trigger chronic inflammation.
- Lifestyle factors: Sedentary lifestyle, smoking, and poor diet can contribute to chronic inflammation.
While genetics, environmental, and lifestyle factors contribute to chronic inflammation, diet is a controllable risk factor that plays a significant role in its development and exacerbation. There are many common foods in the American diet that are responsible for promoting inflammation in the body.
Some of the most common pro-inflammatory foods include:
- Processed and Packaged Meats: hot dogs, processed deli meats, bacon, and sausage. This includes meat that has been smoked, cured, salted, dried, or canned.
- Refined Carbohydrates: white bread, bakery foods (such as cookies, cakes, and pastries), processed cereals, white rice and pasta.
- Fried Foods: French fries, fried chicken, fried fish, fried vegetables, and fried sweets such as doughnuts.
- Processed and High-Sugar Foods & Beverages: candy, chocolate, soda, energy drinks, and fruit drinks.
- Foods High in Saturated and Trans Fats: red meat (such as beef and pork), processed meats, whole milk, cheese, ice cream, butter, coconut oil, and partially hydrogenated oils (such as margarine and processed snack foods).
- Vegetable & Seed Oils High in Omega-6 Fatty Acids: canola oil, corn oil, soybean oil, peanut oil, safflower, and sunflower oils are often used in frying and production of ultra-processed or convenience foods. Also high in omega-6 fatty acids are mayonnaise and most salad dressings. Although omega-6 fatty acids are essential in the diet, excess intake of omega-6 oils can promote inflammation in the body when not balanced with enough omega-3 fatty acids.
Why do these foods contribute to chronic inflammation?
- High sugar and refined carbohydrate content: Consuming high amounts of sugar and refined carbohydrates can contribute to insulin resistance, a precursor to chronic inflammation.
- Saturated and trans fats: These fats can promote inflammation by altering the body’s fatty acid composition and disrupting the balance of omega-6 and omega-3 fatty acids.
- Presence of AGEs: Foods cooked at high temperatures, such as charred meats and fried foods, contain advanced glycation end products (AGE), which can cause oxidative stress and stimulate inflammation by binding to specific receptors on immune cells.
- Processed and high-sodium content: Processed foods often contain high amounts of sodium, which can lead to inflammation and cardiovascular disease.
- Lack of essential nutrients: Many pro-inflammatory foods are low in essential nutrients, leading to nutrient deficiencies that can contribute to inflammation.
To reduce chronic inflammation, focus on limiting or avoiding pro-inflammatory foods and incorporating more anti-inflammatory foods and nutrients into the diet.
Nutrients That Can Help Reduce Inflammation
- Omega-3 fatty acids: These essential fatty acids can help reduce inflammation and promote healing.
- Vitamin D: Vitamin D deficiency has been linked to increased inflammation.
- Antioxidants: Antioxidants, such as vitamins C and E, can help reduce oxidative stress and inflammation.
- Probiotics: Probiotics can help maintain a healthy gut microbiome, which is essential for reducing inflammation.
Foods that Reduce Inflammation
- Leafy Greens: Leafy greens like spinach, kale, and collard greens are rich in antioxidants and flavonoids, which can help reduce inflammation.
- Fatty Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which can help reduce inflammation.
- Berries: Berries like blueberries, raspberries, and strawberries are rich in antioxidants and flavonoids, which can help reduce inflammation.
- Nuts and Seeds: Nuts and seeds like walnuts, chia seeds, and flaxseeds are rich in omega-3 fatty acids and antioxidants, which can help reduce inflammation.
- Turmeric: Turmeric contains a compound called curcumin, which has potent anti-inflammatory and antioxidant properties.
- Ginger: Ginger has anti-inflammatory compounds called gingerols and shogaols, which can help reduce inflammation.
- Green Tea: Green tea is rich in antioxidants and polyphenols, which can help reduce inflammation.
- Olive Oil: Olive oil is rich in antioxidants and anti-inflammatory compounds, which can help reduce inflammation.
What can you do to improve your diet? Here are some strategies to help you get started:
- Choose whole, unprocessed foods: Focus on whole grains, fruits, vegetables, lean proteins, and healthy fats.
- Stay hydrated with water: Replace sugary drinks with water. Adequate hydration can help to reduce inflammation and oxidative stress.
- Cook at home: Prepare meals using fresh ingredients to control the amount of sugar, salt, and unhealthy fats in your diet.
- Read labels: Be aware of the ingredients and nutritional content of packaged foods, and choose options that are lower in added sugars, saturated fats, and sodium.
- Gradually transition to a balanced diet: Replace pro-inflammatory foods with anti-inflammatory ones and gradually adjust your diet over time.
By making informed choices about the foods we eat and incorporating anti-inflammatory foods into our diet, we can reduce our risk of chronic inflammation and promote overall health and well-being.
References:
During the preparation of this work the author used the AI tool, NaviGator. After using this tool/service, the author reviewed and edited the content as needed and takes full responsibility for the content of the publication.
Photo source: https://stock.adobe.com/1277005967 and /532657650
by Samantha Kennedy | Mar 28, 2025
In today’s credit-centric economy, maintaining a healthy credit score is more crucial than ever. One of the most effective ways to ensure good credit health is by regularly reviewing your annual credit reports from all three major credit reporting agencies: Equifax, Experian, and TransUnion. This practice not only helps you stay informed about your financial status but also protects you from potential fraud and errors that could negatively impact your credit score.
Understanding Your Credit Report
A credit report is a detailed record of your credit history, including information about credit accounts, payment history, and any public records such as bankruptcies or liens. Each of the three major credit reporting agencies collects and maintains this information independently, which means that your credit report from Equifax may differ slightly from the one provided by Experian or TransUnion. By reviewing all three reports, you get a comprehensive view of your credit history and can identify any discrepancies or inaccuracies.
Detecting Errors and Fraud
Errors on credit reports are more common than is often thought. According to a study by the Federal Trade Commission, one in five consumers has an error on at least one of their credit reports. These errors can range from incorrect personal information to inaccurate account details or even accounts that do not belong to you. By reviewing your credit reports annually, you can spot these errors early and take steps to correct them before they cause significant damage to your credit score.
In addition to errors, reviewing your credit reports can help you detect signs of identity theft. If you notice unfamiliar accounts or inquiries on your report, it could be a sign that someone has stolen your personal information and is using it to open credit accounts in your name. Early detection is key to minimizing the damage caused by identity theft, and regularly checking your credit reports is one of the best ways to catch fraudulent activity quickly.
Improving Your Credit Score
Your credit score is a numerical representation of your creditworthiness, and it plays a significant role in your ability to obtain loans, credit cards, and even housing. By reviewing your credit reports, you can identify areas where you can improve your credit score. For example, you might notice that you have high credit card balances or a history of late payments. By addressing these issues, you can work towards improving your credit score over time.
Reviewing a copy of your credit report from each credit reporting agency at least once a year is a great way to discover errors that may negatively impact your credit worthiness. (Adobe Stock photo)
Taking Advantage of Free Reports
Under the Fair Credit Reporting Act (FCRA), you are entitled to one free credit report from each of the three major credit reporting agencies every 12 months. In 2024, this changed to free weekly copies of your credit report from each agency. This means you can access your credit reports from Equifax, Experian, and TransUnion at no cost, giving you the opportunity to review your credit history without any financial burden. To obtain your free reports, you can visit AnnualCreditReport.com, the only authorized website for free credit reports. You will never be asked to pay for your credit report on this site. If you are, you are on the wrong site.
Reviewing your credit report from all three major credit reporting agencies is a vital step in maintaining your financial health. By staying informed about your credit history, detecting errors and fraud early, and taking steps to improve your credit score, you can ensure that you are in the best possible position to achieve your financial goals. Don’t wait until it’s too late—make reviewing your credit reports a regular part of your financial routine.
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by Claire Davis | Mar 1, 2025
As the warmer months approach, many of us can’t wait to spend time outdoors with our loved ones, enjoying the sunshine and making lasting memories. Whether you’re planning a family vacation to the beach or mountains, a backyard BBQ with friends and family, or a simple picnic in the park, the outdoors offers endless possibilities for fun and adventure. However, as we bask in the sun’s warm rays, it’s essential to remember the importance of sun safety.
Sun safety should be at the top of your priority list, just as you would prioritize packing sunscreen, comfortable clothing, and bug spray for your outdoor excursion. Exposure to the sun’s ultraviolet (UV) rays can increase the risk of skin cancer, premature aging, and other health issues, making it crucial to take proactive steps to protect your skin. The sun’s UV rays can penetrate clouds, glass, and even water, making it difficult to avoid exposure altogether. In fact, the American Academy of Dermatology estimates that one in five Americans will develop skin cancer by the age of 70, making sun safety a critical consideration for individuals of all ages.
In this article, we’ll explore the importance of sun safety and provide you with practical tips to protect your family’s skin. We’ll cover the risks associated with UV exposure, discuss the benefits of sun-protective clothing and accessories, and offer advice on how to choose the right sunscreen for your family’s needs. By the end of this article, you’ll be equipped with the knowledge and strategies necessary to ensure a safe and enjoyable outdoor experience for everyone.
The Risks of UV Exposure:
UV radiation from the sun or tanning beds can cause damage to your skin in just a few minutes. Prolonged exposure can lead to:
1. Skin Cancer: Melanoma, the deadliest form of skin cancer, is on the rise worldwide. According to the Skin Cancer Foundation, one in five Americans will develop skin cancer by the age of 70.
2. Premature Aging: UV exposure can cause wrinkles, fine lines, and age spots, making your skin look older than it is.
3. Eye Damage: UV rays can cause cataracts, macular degeneration, and eye irritation.
4. Weakened Immune System: UV exposure can weaken your immune system, making you more susceptible to illnesses.
Practical Tips for Sun Safety:
Proper sunscreen application is essential to protect skin from harmful UV rays. (Photo source: Adobe Stock)
1. “Slip, Slop, Slap”: Use these three simple words to remember how to protect your skin: Slip on a shirt, hat, or other protective clothing; Slop on a broad-spectrum sunscreen with a Sun Protection Factor (SPF) of 30 or higher; and Slap on a lip balm with SPF.
2. Seek Shade: Whenever possible, seek shade, especially during peak sun hours (10 am – 4 pm).
3. Wear Protective Clothing: Choose clothing with a tight weave, as loose weaves can allow UV rays to pass through. Look for clothing with a UPF (Ultraviolet Protection Factor) rating of 50+.
4. Use a Sunscreen: Apply sunscreen 15-30 minutes before going outside and reapply every two hours or immediately after swimming or sweating. Choose a broad-spectrum sunscreen with a SPF of 30 or higher.
5. Don’t Forget Your Eyes: Wear sunglasses with UV protection to prevent eye damage.
6. Check the UV Index: Plan your outdoor activities according to the UV index, which is a measure of the sun’s ultraviolet radiation.
Additional Tips for Families:
1. Make Sun Safety a Family Affair: Educate your children about the importance of sun safety and involve them in the process of protecting their skin.
2. Create a Sun Safety Routine: Develop a routine that includes applying sunscreen, wearing protective clothing, and seeking shade.
3. Be Mindful of Reflective Surfaces: Be aware of reflective surfaces like water, sand, and snow, which can increase UV exposure.
4. Don’t Rely on Clouds: Up to 80% of the sun’s UV rays can pass through clouds, so don’t rely on clouds to protect your skin.
By following these practical tips and making sun safety a priority, you can protect your family’s skin and reduce the risk of skin cancer, premature aging, and other health issues. Remember, sun safety is a habit that’s easy to develop and maintain, and it’s worth it to protect the ones you care about!
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NOTE: During the preparation of this work the author used the AI tool NaviGator to create an outline for this article. After using this service, the author reviewed and edited the content as needed and takes full responsibility for the content of the publication.
by Samantha Kennedy | Feb 27, 2025
National Nutrition Month helps promote healthy eating for individuals and families. (Photo source: Academy of Nutrition and Dietetics, eatright.org)
Maintaining a healthy diet is more crucial than ever. According to the Academy of Nutrition and Dietetics, a nutritious, balanced eating plan is essential for optimal health at every stage of life. Healthy eating not only helps manage weight and prevent chronic diseases but also boosts mental well-being and energy levels.
Healthy eating involves consuming a variety of foods that provide the nutrients needed to maintain health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. A balanced diet includes fruits, vegetables, whole grains, and lean proteins, which are vital for maintaining a healthy body and mind.
The benefits of healthy eating are numerous. It can reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. Additionally, a nutritious diet supports brain function, improves mood, and enhances overall quality of life. For instance, incorporating more fruits and vegetables into your diet can provide essential vitamins and minerals that boost your immune system and keep you feeling energized.
Beyond its nutritional value, food has a unique ability to bring people together. The theme for National Nutrition Month 2025, “Food Connects Us,” highlights how food plays a significant role in our social lives.
Sharing meals is a universal experience that transcends cultural and geographical boundaries. It fosters a sense of community and belonging, whether it is a family dinner, a holiday feast, or a casual get-together with friends.
Food connects us to our heritage and traditions. Many cultures have specific dishes that are passed down through generations, each with its own story and significance. These culinary traditions are often at the heart of celebrations and rituals, reinforcing cultural identity and continuity.
Moreover, preparing and sharing meals can strengthen relationships. Cooking together can be a fun and educational activity that encourages teamwork and communication. It provides an opportunity to learn about different ingredients, cooking techniques, and cultural practices. Eating together allows for meaningful conversations and the sharing of experiences, which can deepen bonds and create lasting memories.
Promoting both healthy eating and the social aspects of food can be achieved through various initiatives. National Nutrition Month encourages people to make informed food choices and develop sound eating and physical activity habits.
Communities can organize events such as cooking classes, nutrition workshops, and communal meals to educate and engage people in healthy eating practices. Schools and workplaces can also play a role by providing nutritious meal options and creating environments that support healthy lifestyles. Encouraging family meals at home can help children develop healthy eating habits and strengthen family connections.
Healthy eating is vital for maintaining physical and mental well-being. At the same time, food has the power to bring people together, fostering a sense of community and connection. By embracing both the nutritional and social aspects of food, we can enhance our health and enrich our lives.
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