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5 Per Day: Keeps Docs Away?

Tuesday, January 31st, 2012

Fruits and Veggies-5/day

We’ve been hearing about fruits and vegetables since we were kids.  Think about it, even Popeye knew he could depend on spinach-when facing the bad guys!

Research today emphasizes the need for good nutrition.  Our bodies are kinda’ like the Tin Man in the Wizard of Oz, without his oil can he was frozen in place for decades.

Our oil can is what we put in our mouths.

Yumm, easy to find fruits and vegetables!

Only a miniscule percentage of us get our ‘Five a Day” even though obesity is on the increase and grocery shelves are overflowing.

How to get 5/day

How?  How do you go from 1 or 2 daily fruits and vegetables to the “Five a Day” recommended by the nutrition police?

Develop the habit of eating them.

How?

You just gotta do it.  There are no shortcuts.

Once you’ve eaten 5 servings a day of fruits and vegetables for 6 weeks or so, it’ll be routine, not a big deal.

How can you get past that first 6 weeks and deal with the complaints of your family?

Everyone has to know it’s going to happen. It’s human nature for us to complain when change threatens.   Patients tell me their husbands only want meat and ‘taters. The kids won’t eat anything but Mac and Cheese.

You can’t change people, but you don’t have to enable bad behavior.  Would you wake up your addicted child and say,”hey honey, I put your heroin on the table by your cereal”?  Of course not!

How to make the shift?

Shopping for fruits and vegetables

It begins when shopping. Begin to buy fruits and vegetables.  Introduce them at each meal.  Cut up an apple or an orange.  Buy carrots and cut them into snack size bites-yes I know about pre-cuts-they’re more expensive per ounce.   Have these choices handy.

You don’t have to eat your 5 servings at meal time, fruits and veggies are great snacks.  I eat a serving of blueberries in my whole wheat cereal, or oatmeal.  And no, I don’t add sugar!  You can eat an apple, or a banana while carpooling.

And for those of you who feel the need to ruin a good vegetable with fat back and salt ‘cause that’s what Granny did?  Granny developed those eating habits ‘cause that’s what her granny did, not because it was good for you.  Back then they had little access to other spices, and food had to be salted heavily as a preservative before refrigeration.  We don’t have that excuse now.

You can use all kinds of spices to put a kick into your greens without harmful fats and high blood pressure magnifying salt.  Use a little hot sauce.  I love the flavor of a dash of Tabasco in my zipper peas. And guess what?  Green peppers are a vegetable!

Don’t forget tomatoes and Vidalia’s count as vegetables and fruits.  I love sauteed spinach, with caramelized Vidalia onions and a dash of balsamic vinegar just before you remove the veggies from the iron skillet.  Yummm.

For those of you who say “I don’t like spinach, apples, oranges, carrots. Or fill in the blank…. I say:  “Grow up!”

If you would quit whining and just eat whatever ‘it’ is for a few short weeks, I can guarantee the taste will grow on you.  What if it doesn’t? What’s the harm?  Think of it as medicine that will help you enjoy a longer life.  More play time with the grand kids. A stronger body to enjoy your hobbies.  More spring to your step, a better sex life! A better “you” in the mirror.

A sign of maturity is making tough decisions and choices.  Doing what’s best even if it doesn’t “feel good!”

These are just a few of the benefits for acting like a grownup and eating food that is the best fuel for your body.   Now, go take care of business and support our local farmers.  More and more of them are growing fruits and vegetables you can pick and eat year round.

Or grow your own.  Save money and eat better, a true win/win!

Enjoy!

Reader Questions:

What about you? Do you get your 5 per day?  If not, what’s stopping you?

{photo credit: miramrevajec c.c.}

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Posted in personal finance, Quality of Life | 14 Comments »

You wanna be work-happy? or work sad?

Wednesday, January 25th, 2012

Workplace Stress

Imagine this conversation:  ” Hey Joan this is Tammy.”

“Tammy where are you, your shift started at 7 this morning and it’s almost 9.  You’re never late, is something wrong?”

“Joan, I just can’t do it anymore, I’m sorry to leave you shorthanded, but I had a panic attack when I got up to go to work.  My husband insists I stay home from work ’till I go to the doctor, he thinks I’m killing myself with the stress!”

I’m sure this conversation has occurred in many households throughout our country.

Not just in healthcare, the teachers I see in my practice say the same thing. The work environment has deteriorated with belligerent out-of-control students, to state and federal goals and guidelines, and pay-cuts and unpaid furloughs, and, and, ……

Burnout is the commonly used term for those whose “giver” got up and left.  You’ve given, given, given until your battery is not rechargeable by the routine weekend, or vacation.

I’m not a social scientist or neuro-behaviorist, but I’m someone who’s worked in healthcare for almost 35 years.

Remember Your Inner Child At Work!

One of the most common problems I see in my patients is the “I can’t do it all anymore” syndrome.

This Wall Street Journal article highlights tips on not letting work place stress get the best of you.  From the trenches where I work, here’s my take on these tips:

  • When you’re off your game at work, focus on helping others rather than focusing on your problems or job negatives.  Help a student or intern, mentor a younger worker.  Show someone the ropes.  By giving to others you will be the biggest beneficiary.
  • Ask yourself daily: ” Why do I do this?” ” What were the things I loved about this career?”  Take time to remember your goal or bottom line.  Are you in your job to help people?  Focusing on this rather than the day to day trials may help alter the negative thoughts rolling around your brain.
  • Limit Expectations: Don’t use your job as your soul/sole source of self-esteem. You are more than a ________(fill in blank).  Remember to develop friendships, hobbies, and other outside activities.  Do something fun every week, not just during a vacation week once a year.
  • Look for challenges, not problems.  Easy to say, hard to do-but worth the effort.  Recognize that every job has challenges and look at those as a way to grow/learn rather than as a personal attack or as a burden.

These tips can help you turn around work place stress before it becomes cynicism, ulcers, ruined marriage, or a job failure.

Reader Questions:

What do you say? What works for you to make you stay positive at work?

{Photo credit: tammramccauley c.c.}

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Posted in Nursing Profession, Quality of Life | 21 Comments »

The Millionaire Mind And Your Child!

Friday, January 20th, 2012

I am participating in a Yakezie, the world’s largest network of personal finance writers,  blog swap today.  The blog swap is a fun way to introduce our readers to other bloggers in  the world of personal finance.  Each blogger is assigned the same topic.  I will link to the other bloggers efforts next week so you can get others’ take on this interesting subject. (Dr Dean)


My post on this subject is at Odd Cents-please check it out too!

How to Rear a Millionaire – Developing Your Child’s Entrepreneurial Aptitude

by Dannielle from Odd Cents

I can’t resist, and I know you can’t!  The vision of a  young child, peaking over the table with a precious- how can you not spend money here-smile, operating their own lemonade stand is probably my earliest memory of entrepreneurship.

A Lemonade Stand, a budding millionaire at work?

I remember watching television when I was young and seeing kids with their own lemonade stands and being amazed at how cool it was.

That was for me!  To this day I grin ear to ear when I run across a stand with a hand painted sign or read one of those Peanut cartoons with Lucy giving advice at her “stand!”

The Lemonade Stand: Model of Entrepreneurship!

The lemonade stand is a great model which contains many themes that are integral to entrepreneurship.

It can be a great tool for explaining the basics:

  • of income,
  • expenses,
  • overhead
  • the ins and outs of a business.

There are also those age old lessons of working hard and giving of your best.

Nobody likes bad-tasting lemonade!

What’s even better is the learning experience for all involved:  parents, grandparents, your kids, neighbor kids-the more the merrier!

Starting Your Own Business:

I’ve heard several stories of young people who have started their own businesses with the guidance of their parents. One little girl makes friendship bracelets and sells them for a dollar. She uses some of the money earned from her sales to buy gifts for her friends.

Her mother takes the remainder and sets aside a portion of it to buy the materials to make the bracelets and puts another portion in her daughter’s piggy bank.

I know of another youngster who sold baked peanuts to make money to buy a bicycle. It all started when his mother brought home a pound of roasted peanuts. He took that big  bag of peanuts and made fifteen small bags-he soon sold out.

The next day he asked his mother to double the  peanut order, using the proceeds from the previous day’s sale. The venture soon resulted in a new bike, and money in the bank!

Getting kids involved:

The best way to teach a child about entrepreneurship is to get them involved and excited.  Giving them tasks that they can accomplish gives kids a sense of financial responsibility.

There are many lessons to be learned:

  • How to make money by earning sales
  • Developing goals
  • Importance of  reinvestment  in the business
  • Savings for long term
  • Customer service
  • Importance of hard work and dedication

In those two scenarios above the parents played a key role in initiating and encouraging a child’s entrepreneurial ability. But not taking away the fun!

Encouragement is not necessarily limited to finances. Teaching business ethics is  a must, even more important than the dollars and cents.

A child’s interest in entrepreneurship usually starts with awe and wonder when they see other kids having fun, and earning their own money.  Be prepared to answer their simple questions.  Open that door we call entrepreneurship.

You never know what kind of business your kids, with creativity and ingenuity,  might dream up in that grungy garage or yours.

Just show them the way!

Reader questions:

What have you done to encourage, teach, expedite entrepreneurial behavior in your kids?  Any recommendations or precautions?

Thanks,

Dannielle

Dannielle writes at the personal finance blog: Odd Cent, A Penny Wise or Pound Foolish. Take a minute and make her feel welcome at The Millionaire Nurse Blog!

Remember my post on the subject of developing entrepreneurial skills in your kids is at Odd Cents today, go check it out!

{Photo credit: pinkpolka c.c.}

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Posted in personal finance, Quality of Life | 8 Comments »

Projects: Getting Started! A Growing Mushrooms at Home Case Study

Thursday, January 19th, 2012

For background on The Mushroom Project, growing mushrooms at home, check this post.

The Mushroom Project:

OK, the Ayes have!  The Mushroom Project got the green light.  The bride (and editor-in-chief) was excited by the idea.

No rolling eyes,  no OK if you want to I’ll play along just ’cause I love you…..This was genuine “lit up eyes” excitement!  (Editor comment: I love working in the yard, stupid!)

Cool.

The Mushroom Project went from an idea to a goal.

The goal: grow mushrooms at home.

Secondary goal: Gourmet mushrooms at home at  a reasonable price.

Stretch goal: Grow gourmet mushrooms and save money over store prices/quality.

Now what?

Mushroom Project Steps

We’re going to buy fungi spawn and raise them.

Becoming ‘spore spawn diddys’ (SSD) entail no adoption fees and there are no legal battles to be fought.

No one is going to turn up at our neighbor’s doors questioning our past or run our fingerprints through databases.

Nope, we just have to figure out how to get this project going.

Growing stuff background

We’ve grown rare, not found in the wild trees named for Benjamin Franklin (native to our area, but not too happy in our yard), common sun loving, heart warming, hardy zinnias, finicky (‘stop the car, what is that?) clematis, and stunningly gorgeous camellias.

Fungi spawn?  SSD?  Not on purpose.  Though I used to make a pretty good ale years ago…

Project Starting Tips

Projects, large and small, come to fruition in the same way:

  • Research.  Even on tasks well-honed from years of experience, like growing those wonderful summer zinnias, we are open to new information.  On any new project, time spent reading, checking with the experts, ‘studying on it’, is time well spent.  A thorough and ongoing  Google search is a necessity.
  • Network-finding someone else that has ‘been there done that’ is a time and pain saver. They’ve made the mistakes.  Ask around for advice.  Luckily, a national audience here has already chimed in with helpful advice and contacts, and I’m sure more will come.
  • Lists are golden with a new project.

    Project spreadsheet, or pencil and paper-Your Call!

    For a tried and true task, the mental list may do the trick.  If time is a factor, say you have to get the toilet back together before guests arrive for the weekend, spend extra prep time making sure you have every item required before you begin. For our SSD project, a careful list with easy eraser access (pencil or computer document) is a must.

  • Cost Estimates.  This is where research and an accurate list of necessary items are funneled into a budget reality.   Bulk is better when your buying many things, small quantities is a better idea when you’re starting out.  Compromise (almost) always wins the day.  We will start small with this new adventure because we’re novices. Know what the cost will be.  Your cost estimate will be accurate only if you have done a good job with the first two items in this list.  If you’re pumped for a project, but the initial cost is too great-start small, or start slow.  Buying a few items as you can.  I know you’re excited, but remember the turtle usually wins.  Also, as we are well known to do (especially the editor), substitute for something you already have, reduce and reuse.
  • Timeline, with deadlines-Set a deadline to have the items amassed and to get started. SSD’s know there is a time lag from start to meal time.  Getting started is the first requirement of having an end.  With every project there will be parts you love and parts you hate.  To prevent procrastination, set deadlines and stick to them.   Don’t let a simple project become a disaster.  Like that rotten tree that is leaning towards your home?  The removal costs may seem ridiculous, but the physical danger to your family, and  potential home repair costs are far far far greater after it falls and slices your roof in half.
  • Get’er done.

We’re on our way.  Lists are underway and the timeline is coming together.  I won’t keep you in the dark-that’s for mushrooms, silly.

Reader Questions:

All you SSD’s (aka Mushroom Dads and Moms) out there there. Help us.  Comments/Advice?

{photo credit: ivanwalsh c.c.}

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Posted in goal setting, Planned spending aka budget, Quality of Life | 10 Comments »

Fitness Affects Finances: How?

Tuesday, January 17th, 2012

Finances and Fitness

Guest post: FDL, BSN

What do your money,  finances, and your fitness level have to do with each other?

Let’s see…..

Planning an early retirement?  Or is it:   Oops!  Economy tanked and I’ll have to work waaaaay longer than I ever thought.  Whether you’re 20, 30 , 40 or on up the age escalator, will your body be there for you?

Lose weight and exercise.

Health and fitness goals top the resolution list year after year.

Why do it now, after all these years of saying “I need to exercise!”  Indeed, why start now?

  • You’re a year older.
  • You’re probably 5-10 pounds heavier than when you set this same goal 1 year ago.
  • After the hit your retirement plan took over the last 10 years, you just might need to work longer.  Physically, will you be able to do that?
  • Maybe you’re the exception…. You’ve planned your retirement savings like a genie peering into a crystal ball.  Your retirement will find you living comfortably.  Buuuut, you get winded walking to your car. Forget the gangplank of a cruise ship or the hills of Rome.  Your heirs will miss you-but will enjoy your savings you’ve worked so hard to amass.

There are more reasons than ever to take responsibility for your health and fitness.

Only one in 7 US workers is a normal weight and without a chronic health problem.  The Mayo Clinic reports that the stressful job market and slack economy compounds the problem of obesity and chronic health conditions, especially heart disease and depression.  Obesity is conclusively tied to the increased incidence of major chronic, debilitating diseases.

Companies and fitness

Waiting on YOU!

Companies like Duke Energy and Harley Davidson recognize the importance of holding on to skilled workers.  They provide stretching programs before shifts begin.  Sure there are younger, cheaper workers out there who could be hired in to fill the job-but hiring and training new workers costs more than keeping older ones.  Physically demanding jobs bring special fitness needs with them.  Corporate suits now recognize the need to keep  worker’s bodies in shape.  It saves them money….

You and Your Job

Working until you’re ready to retire is your goal. Retiring fit enough to enjoy your freedom is smart.  Many jobs, especially health care jobs, require a certain level of fitness.

My last hospital nursing job was a wonderful gig.  I worked on a  fabulous new unit that covered a space as long as 3 football fields.  Staffing attempted to keep each nurse’s patients grouped together, but miles of walking was required each day.  After we moved into the new facility, many people began bringing their lunch.  It took half your lunch break just to walk to the hospital cafeteria.

At the end of a grueling shift on a hospital floor or critical care unit, no one comes around and checks your blood pressure or pulse.  Whether you have the energy to play with your kids or just collapse into bed, it’s your life.

Your fitness level is all on you.

No one makes you run a mile before you’re hired to work at most jobs.  You and I take it for granted that the effort required is just that: required.

Like a fighter heading into the ring, get lighter on your feet and be prepared to tackle the challenges of your job.

There are plenty of health problems we can’t control.  You are your genes, after all, but why make the problem worse by being overweight and unfit?

Come on!

  • You show up for work on time (it’s required).
  • You wear appropriate clothing (no one wants to look stupid/slutty?)
  • You have to be fit to do your job (you need the money) and you’ve got a life outside work.

Just do the damn thing-you can you know.  Inside, you know you can be successful!

Good luck!

Reader Question:

What are you doing different this year to try to meet your fitness goals?  What works to motivate you?  What made you decide, “Today is different?”

FDL, BSN is a frequent guest poster here at the Millionaire Nurse Blog-she works in the public health arena.

{photo credit: alankenghoe c.c.}

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Mushrooms: Grown At Home?

Tuesday, January 10th, 2012

My Home Grown Mushroom Project

My latest idea is growing mushrooms at home.

My problem with doing anything at home, especially that involves the outdoors is that I know my limitations.  I truly do have a bad back.

I can push a broom, wash dishes for limited periods, and move the vacuum, but anything that requires even a brief period of time bending at the waist causes me debilitating pain, usually for days or weeks at the time.  This tends to get in the way of my making a living.

This puts my in wife charge of most things requiring manual labor indoors and out.  And before you guys think I’ve got it made, don’t.

The male ego is very fragile and it’s taken me years to quit showing “I can do it” when I couldn’t and then paying a steep  price for my stubbornness.

Mushroom Project approval a must.

For this Mushroom idea to have a ghost of a chance, I’ve got to get the bride excited about it.

Mushrooms!

My mind, she knows very well,  works like a whirling dervish.  I get tons of great, stupendous, neatest thing ever…. ideas most of which are a waste of time, silly, or impossible to implement.

What I’ve learned is to let ideas float around for awhile in the nether world of my brain, sleeping on it before I verbalize it, and risk hearing:

  • “That’s the stupidest thing I’ve ever heard!”
  • “Yes dear, pass the ketchup!”
  • “That sounds good Honey, let me know when you’re finished!”
  • “How much is that going to cost us?”
  • “You don’t have time for another project.”

Besides aching joints,  that chronic back pain, well earned facial creases and grey hair, age has imparted to me a certain wisdom.

Being married for 31 years has also helped me to prioritize.

  1. Do what ever my wife asks….
  2. Do what she thinks I need to do….
  3. Do what she thinks I need to do before she even has to  even think it…..

The wiser I get the better I get at number three, therefore avoiding the consequences of failing at number 1.

No, this isn’t a post on how to have a better marriage.  Nope this isn’t  a  “how I get things done” post.  (The secret to a better marriage is  learning to balance  getting things done and having a happy home.  The sooner we all learn this, the better.)

Advantages of growing your own mushrooms

This post is about an experiment.  An experiment that allows me to:

  • Be environmentally friendly.
  • Grow something good to eat.
  • Maybe save money on gourmet mushrooms.

The “Growing Mushrooms At Home Project” is conceived, but will it ever be born!

My mushroom project requires the cooperation, no the total commitment of and  by my wife.   She will be the one doing all the work, (what’s new, she says) except writing about it, though she’s pretty good at that, too!

Today, I’m going to show her “The Mushroom Project” details.    I have been carefully developing my strategy and like a good chess player have thought several moves ahead.

In my favor:

  • She loves mushrooms.
  • She loves the yard, plants, and gardening.
  • She loves a “do it yourself project”.

As do most of you, however, she has plenty on her platter.

I will keep you posted on how it goes. If you have any tips let me know.

And if I get the green light, I will continue “The Mushroom Project” posts, if I get the red light, you will hear nothing further on this subject.

That is all!

Photo credit: pellaea c.c.}

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