The psychology of seasons: Caring for your mental health

Posted on Feb 26, 2014

(BPT) – When seasons change, moods can change with them. The long, dark and cold months can give people a serious case of cabin fever. Some people may even suffer from seasonal depression.
 
Those who face this type of depression, known as Seasonal Affective Disorder (SAD), feel a physiological response by the body to decreases in light exposure associated with the fall and winter months, according to Dr. Gary Bruss, program dean of the American School of Professional Psychology at Argosy University, Southern California.

“This is one of the more biologically based forms of depression,” says Bruss. “SAD can be characterized by moodiness, heightened irritability, lack of interest in those things you usually take pleasure in, changes in eating and sleeping patterns, and difficulty concentrating that take place during those fall and winter months every year.”

Simply put, you may not feel as peppy as you normally do or have the same energy level or you may not want to be around people or follow your regular routine. If you are a student, you could see your grades declining and if you work, you may see your performance slipping.

Being proactive about your mental health and taking care of yourself can help address depression and mood swings. Bruss recommends engaging in exercise, going for a walk or meeting friends or family for coffee or some fun activity. He also adds it is important to eat a balanced diet, get enough rest at night, do nice things for yourself or find a hobby to help occupy your time.
 
 “In the fall and winter, we tend to see an increase in seasonal affective disorder and in overall stress,” says Dr. Devin Byrd, dean of the College of Health Professions at South University. “Becoming more acutely aware of your habits, stress levels and social activities can help assess and counter-balance the onset of seasonal sadness or depression.”
 
 If you sense that the season may be negatively affecting your well-being, Byrd recommends you initiate a new hobby, increase exercise, watch what you eat and take measures to take an active role in social activities.

Light exposure therapy can combat the signs and symptoms of SAD. During this type of therapy, you sit near a device called a light therapy box. This box gives off a specific kind of light that mimics the natural light from the outdoors and can ease SAD symptoms.

If signs of depression appear in a family member, friend or co-worker, Bruss recommends talking with them and encouraging them to seek help if depression persists or worsens. He also points out that the holiday season can have a major impact on depression if a person has experienced the death of a family member, close friend or a pet. If the severity of the depression interferes with a person’s ability to function socially and/or professionally, then it’s time to seek help from a mental health professional, says Bruss.

“Seeking professional help is an increasingly common practice and people should not feel anxious about seeing a psychologist for psychotherapy or taking medication for depression if it’s needed – especially for a disorder that is based so heavily on our biology. The most important thing is to connect with a professional who can help you restore emotional balance, peace and happiness to your life,” Bruss says.

Courtesy of BPT

How to make your home stand out in a hot real estate market

Posted on Feb 19, 2014

(BPT) – The residential housing market is heating up, but before you post that for-sale sign, consider making upgrades that add style and value to your home. With many buyers seeking wood floors, kitchen upgrades and other add-ons, it’s important for homeowners to highlight these features so their property stands out from the competition in today’s market.

“It all comes down to dollars and ‘sense,’ ” says Linda Jovanovich of the American Hardwood Information Center. “In addition to warmth, beauty and durability, hardwood features increase your home’s resale value. Even with a modest budget, if you take the time and price your options, updating worn floors, dated cabinetry, and lackluster walls will make a significant difference. And it’s easier and less expensive than you think.”

Survey says hardwood floors sell

When it’s time to sell, hardwood floors not only add good looks, they increase the value of your home. According to a nationwide survey of real estate agents commissioned by the National Wood Flooring Association, 99 percent of respondents agreed that homes with hardwood floors are easier to sell. In addition, 90 percent said these homes sell for more money.

“Absolutely true,” says Bob Strader, a real estate agent with The NORTH Group of Keller Williams Realty in Atlanta. “Between two similar properties, buyers will gravitate toward the home with hardwood floors, and that home will sell in half the time.”

Debbie Gartner, known as “The Flooring Girl” by customers at her New York-based flooring store, agrees and says quality increases value. “Hardwood sells,” notes Gartner, adding that you’re in luck if you already have a hardwood floor under a carpet. “Clients are shocked when I tell them it’s almost always less expensive to refinish a hardwood floor than it is to re-carpet a room.”

What about the kitchen?

Real estate agent Strader advises sellers to “upgrade their kitchens prior to going on the market because buyers see kitchen upgrades as being rather expensive.” He adds that, “Homes without updated kitchens will take longer to sell, and will sell for less.”

Gerry Henley, president of Kitchen Solvers, a national kitchen and bath remodeling franchise, suggests simple cabinetry updates that won’t break the bank but will result in a higher return on your investment. And hardwood products offer plenty of options.

“Many homeowners overlook the low cost and high impact of re-facing their existing kitchen cabinets,” he says. “By swapping out dated doors and drawer pulls, a homeowner can get the look of a newly updated kitchen and save up to 50 percent of the cost of a complete overhaul. Cabinet re-facing is a quick-moving project and the kitchen remains functional throughout installation.”

Value in the details

Architectural details – hardwood crown moulding, baseboards and other millwork – add depth and character, provide a finished look, and change lackluster to extraordinary, so much so that according to the National Association of Home Builders’ “What Home Buyers Really Want” study, crown moulding ranks higher than other luxury features such as fireplaces, kitchen seating and window seats.

Strader agrees. “From my experience, millwork adds the ‘wow’ factor that stays in a buyer’s mind. And most sellers are unaware that a custom look can be obtained relatively inexpensively with off-the-shelf moulding patterns available at home improvement stores.”

The American Hardwood Information Center offers some additional tips to keep costs low. For crown and other decorative ceiling mouldings, consider using a less expensive species such as poplar. Where durability is a must, such as baseboards, door casings and chair rails, consider a harder species, like white oak.

Courtesy of BPT

Select the right insurance for your home-based business

Posted on Feb 12, 2014

(BPT) – Home-based businesses are booming.

About 36.6 million businesses operate from U.S. households, according to the Home Based Business Institute. And the Small Business Administration notes that 53 percent of all small businesses located in the U.S. are home-based, with those numbers expected to grow substantially in the near future.

But before you start planning your home-based bakery, personal training studio or computer repair venture, there’s one important thing to think about. Charles Valinotti, head of underwriting & product with insurer QBE, says that you should make sure you have the right insurance to protect your at-home enterprise.

A homeowner’s or renter’s insurance policy might provide some coverage for a business that operates out of the home, he says.

“If someone is running a small accounting business with little-to-no customer foot traffic and doesn’t have expensive office equipment, the homeowner’s or renter’s insurance would probably be acceptable to most insurance providers,” Valinotti points out. “But if you have a pottery school with customers coming and going, and are using pottery ovens that might be a fire hazard, most insurers don’t want to take on those kinds of risks.”

Depending on what type of business you’re brewing, Valinotti says there are three insurance options you’ll want to consider:

* Homeowner’s policy endorsement: An endorsement is a special provision added to an insurance policy to enhance or restrict its coverage. Adding a simple endorsement can increase coverage for business equipment, such as computers. You’ll also want to look into buying a homeowner’s liability endorsement – available in most states – to cover on-site injuries to customers or delivery people. A liability endorsement is usually available to in-home operations with few business-related visitors.

* In-home business policy: Valinotti says this policy is also known as an in-home business endorsement. Coverage can vary significantly between insurers. It provides more protection than what’s found in a typical homeowner’s policy. That includes more comprehensive property and equipment coverage, as well as protection for loss of income, extra expenses incurred, and liability for injuries caused by the products and services you offer.

* Business owner’s policy: If your home-based business is in more than one location, this policy might fit the bill, Valinotti says. It gives broader property and liability coverage than the in-home business policy. However, if you have employees, it doesn’t include workers’ compensation, health or disability insurance.

Valinotti also suggests you don’t forget about auto insurance if you’re using your car for business to transport supplies or products, or to visit customers.

He recommends contacting your agent for more information on the right insurance for your home-based business. “If you’re doing business at home, you need insurance. Finding the right coverage will go a long way to give you peace of mind and help make your special business possible.”

Courtesy of BPT

Celeb worthy on-the-go snacking tips for a healthy new you

Posted on Feb 12, 2014

(BPT) – We’ve all been there; 3 p.m. rolls around and suddenly you need a snack. As children, we thrived on snacks, but as we grow older many of us ignore those in-between-meals hunger pangs. We ignore the signals our stomach sends us in an attempt to be healthy. However, healthy snacking not only boasts the metabolism, but keeps cravings for less healthy foods – like that chocolate cake – at bay.

“Snacks help me stay motivated to keep moving throughout the day,” says Ilyse Baker, dance and fitness expert to celebrities and creator of the Dancinerate fitness program and videos. “I’m always on the go, so I have smart snack options on hand to keep my energy up between meals.”

By following a few simple tips from Baker, you can transform your snacking behavior and even eat more healthfully throughout the day.

* Be prepared. Having a few snack options on hand will help you make smarter decisions once hunger strikes. Slice up vegetables on Sundays to have available throughout the week to eat with hummus. Keep nuts, crackers and trail mix at your desk, in the car and in your gym bag so there is always a healthy snack within reach.

* Choose foods you actually like. It takes a strong person to nibble on nuts day in and day out. By selecting snacks you enjoy, you’re more likely to eat them and not be tempted by other, less nutritious options. If you have a sweet tooth, snack on a healthier alternative, like Nonni’s THINaddictives. These delicious almond thins are pre-portioned in 100-calorie packs and made with wholesome, antioxidant-rich ingredients like crunchy California almonds, savory pistachios and succulent cranberries. “For a quick snack, eat THINaddictives plain, or add a boost of protein by making a sandwich with a teaspoon of peanut butter and sliced bananas,” Baker says.

* Plan your portions. When hunger hits, it’s easy to go overboard with the snacks. Look for pre-portioned snacks or portion out your snacks ahead of time. It’s a great way to keep you from overindulging, which can lead to weight gain. Individually wrapped snacks are also great on the go alternatives so you’re not stuck finding something to nibble on that might not be as nutritious.

* Stop trying to be perfect. Sometimes you really just want to eat that piece of cake. Indulging in your cravings now and then is fine, as long as you don’t make a habit of it. If you decide to snack on something less healthy, opt to have a salad for dinner to even out the calories.

Don’t let snacking derail your healthy eating goals. By planning ahead and selecting the smart nibble options, you can easily strike a healthful balance that will keep you satisfied while on the go all day long. For additional snacking ideas, visit Nonni’s THINaddictives on Facebook at Facebook.com/THINaddictives.

Courtesy of BPT

Add economical living space with an outdoor room

Posted on Feb 5, 2014

(BPT) – Adding living space to your home can be an expensive prospect. However, creating an outdoor room is a budget-friendly option that gives you more square footage, as well as additional opportunities to enjoy the season. As an extension of the home, outdoor rooms with decks or pergolas can be personalized to truly bring indoor comforts outside for relaxation and entertaining.

Prepare your outdoor space

Before embarking on designing an outdoor room, start with a clean slate by making necessary repairs. Jason Ringling, director of marketing for Red Devil, says outdoor fix-ups are on the agenda because of the unusual weather the country has experienced, including wind and flood damage. Outdoor structures have particularly taken a beating, with damage to wood structures and cracked concrete.

“Homeowners can tackle these jobs with long-lasting quality adhesives and sealants,” says Ringling. “There are new, environmentally friendly construction adhesives on the market, which can help repair damaged decks, concrete, outdoor furniture, play sets and more.”

Stand up to Mother Nature

If you start with cellular PVC as a wood replacement, you can add longevity and low-maintenance to pergolas and other outdoor structures. Those that come in easy-to-assemble kits make it even easier to have a stylish extension to your home. According to the experts at Walpole Outdoors, to match your home’s style, look for variations in pergola design such as straight or arched tops, and round or square columns in many sizes.

“For a true ‘outdoor room’ feeling, a retractable, weather-resistant fabric canopy can provide shade and shelter whenever the weather changes, so homeowners can always plan outdoor occasions with confidence,” says Walpole president Lou Maglio.

Affordable, natural looks that endure

Decks are another easy way to extend living space and with new alternative materials, it’s easy to save on maintenance without sacrificing style. One advancement in composite decking technology features a “cap” or protective outer layer that looks like real hardwood.

“Today’s deck trends show that homeowners are looking for deck styles and colors that strongly resemble the earthy tones found in nature,” says Carey Walley, vice president of marketing for TimberTech, a leading composite decking manufacturer. As an example, the company’s new Earthwood Evolutions Terrain is an affordable hardwood-look composite that is durable, moisture-resistant and accepts concealed fasteners. Walley also notes that a new interactive Q&A forum called Straight Talk is a great place to investigate common deck topics and to ask any deck question that will be answered by experts.

De-clutter your deck space

When designing that special outdoor space, start by de-cluttering the deck. Look for the latest clever, space-saving solutions that help make the most of your deck space. One way to cut costs and improve the view is to use fewer posts, according to Mike Gori, director of product management, AZEK Building Products.

“We’ve engineered a durable railing system that spans 10 feet between posts, which requires fewer posts. This creates a less cluttered look, clearer views and substantial cost savings,” he says. In addition, he suggests hide-away storage bins that make use of the space under the deck to store items like umbrellas and pool toys. “The lid is discreetly flush with the deck surface, eliminating those large plastic bins that obscure the view and take up valuable deck space.”

With these tips, it’s easy to find functional, beautiful and affordable options for making your outdoor space your very own.

Courtesy of BPT

Hiring tips to help avoid nanny nightmares

Posted on Jan 29, 2014

(BPT) – Movie nannies might work for a spoonful of sugar, and hugs and kisses, but in the real world nannies – no matter how loving and attentive they are – need to get paid a salary. When you’re ready to hire a nanny, you can go through the most rigorous background checks, confirm references, interview extensively and hire the caregiver of your dreams – and still find yourself in the middle of a nanny nightmare if you run afoul of tax laws.

“Like most parents, my first thoughts when hiring a nanny were the safety of my children and whether or not the nanny would be a good fit for my family and those things are certainly critical,” says Lori Bolas, SurePayroll director of communications. “Unfortunately, many parents either don’t know about or can get overwhelmed by the regulations that apply to ensure that their nanny’s payroll gets handled correctly, on time and in compliance with state and federal laws.”

Fortunately, online payroll services can help take the confusion out of paying your nanny, and ensure he or she gets paid on time and according to the law. Although nanny-hiring goes on year round, many more families may undertake the task as the school year gets started. SurePayroll offers some tips for hiring and paying a nanny:

* Make a list of nanny must-haves, such as schedule availability, disciplinary practices, experience with multiple kids, etc. Next, create a list of preferences that are negotiable. Setting your priorities before you begin looking for a nanny will help you make the right decision.

* Involve others, including people whose referrals you trust, such as family members, friends, teachers and co-workers. Ask them for help in finding candidates, and don’t forget to involve your kids. Give them a few minutes to meet each nanny candidate during the interview; after all, they’ll be the ones most affected by your choice.

* Remember, you’re entering a business relationship – albeit one of the most important ones in your life. Keep things professional during the interview and be sure to ask all the tough questions about topics that are important to your family.

* Don’t overlook online resources and professional organizations. Selection services like SitterCity can help you identify and screen appropriate candidates, and the International Nanny Association provides information, advice and a directory on its website. Be sure to use background checks, which can easily be done online, check multiple references and personally interview every candidate at least once before making a final decision.

* Discuss wages and base your offer on the nanny’s level of experience and what other nannies in your area are getting. Federal law requires nannies must get at least minimum wage, and they may be entitled to overtime.

* Prepare paperwork to ensure you can avoid tax penalties. You’ll need a 1040-ES, a signature-ready Schedule H, the annual 1040 and a W-2. If you pay a seasonal nanny more than $1,000 per quarter or $1,800 per year, you’ll probably need to pay the “Nanny Tax,” which includes Social Security, Medicare and federal unemployment tax (FUTA).

* Set up payroll for your nanny, and plan to pay him or her by either direct deposit or check. You’ll need to make provisions to pay Social Security, Medicare, FUTA and other payroll taxes, including any state or local taxes that may apply. Track tax deductions, medical benefits and other insurance. Remember, mistakes can cost you: failing to pay the IRS nanny taxes can lead to back taxes, penalties, interest and fines of up to $25,000.

An online payroll provider like SurePayroll can help you stay on the right side of the law by managing the pay, tax and filing tasks for your nanny. Log on to www.surepayroll.com to learn more.

“Your nanny will be one of the most important people in your family’s lives,” Bolas notes. “It’s important to start off on the right foot with good communication and ensuring payroll tasks go smoothly.”

Courtesy of BPT