(ARA) - Food can make you healthier — if you make good choices. It can seem hard to make healthy food choices, particularly if you are on a budget and short on time. But there are some simple steps you can take to help you and your family eat healthier.
Build a Healthier Plate
Use a grocery list when shopping for food to help you choose more fresh vegetables, fruits, and whole grains. Buy leaner meats (such as chicken, turkey, and lean cuts of pork or beef such as sirloin or chuck roast) and lower fat dairy products like low-fat or non-fat (skim) milk and yogurt. Buy whole grain breads and cereals. Save money by buying less soda, sweets and chips or other snack foods. Remember that special “dietetic” or “diabetic” foods often cost extra money and may not be much healthier than simply following the suggestions given here.
Also, watch the size of your portions. You may find that you are used to eating portions that count as two or more servings. It helps to be able to “eyeball” portion sizes. Here are some guides:
* Meat, fish, and poultry: 3 ounces, or about the size of the palm of your hand or a deck of cards.
* Cheese: 1 ounce, or about the size of your thumb.
* Fresh vegetables, milk and yogurt: 1 cup, or about the size of a tennis ball.
* Bread: one slice.
Easy Ways to Make Smart Food Choices
There are lots of ways you can make smart choices about your own and your family’s eating habits. According to Ann Albright, PhD, RD, president, Health Care and Education of the American Diabetes Association, “One of the most important things you can do to start eating more healthfully is to pick one or two not-so great items you eat frequently and find a more nutritious substitution for those. If you start with foods you eat more frequently, then the change will pack a bigger punch.”
Shop Smart
* Set aside some time to plan your weekly meals. It may seem like a hassle at first, but having a plan (and writing your grocery list with it in mind) can save you time, stress, and a lot of extra trips to the store.
* Stock your pantry with plenty of healthy basics, including brown rice, whole grain pasta, crackers and cereals. Remember that fresh fruits and vegetables are usually healthier than canned or frozen, but it is better to have canned or frozen fruits or vegetables than none at all! When you run out, put the items on your grocery list so you’ll always have them on hand.
* Shop only from your grocery list. Avoid aisles that contain foods high in calories but low in vitamins and minerals such as candy, cookies, chips and sodas. Also avoid buying items promoted at the front of the store, on the “end-cap” displays at the end of each aisle, or at the cash register. These foods are usually low in nutrition. Never shop when you are hungry and might be tempted by less healthy food.
Eat Smart
* Keep fruits and vegetables washed and cut up for easy snacking and steaming.
* Canned and frozen vegetables and fruits are healthful, quick and convenient. To cut down on the sodium in vegetables, drain and rinse canned vegetables with water before heating them You can do the same to cut down on the added sugar in canned fruits. Better yet, buy them packed in juice.
* Learn how to “Create Your Plate.” When serving a meal, draw an imaginary line down the middle of your plate and another one across. Fill half of your plate with leafy greens and other vegetables. Fill one quarter with grains, like whole grain bread or pasta or brown rice. Then fill the last quarter with lean protein such as chicken or fish.
* Start meals with a salad or a broth or tomato-based soup with lots of vegetables. This helps you eat more good-for-you veggies while filling you up before you get to the higher fat and calorie courses.
Make healthy snack foods easy to find in your kitchen. For example, when you get home from work or school, put some fresh carrots, grapes, or pretzels out on the counter instead of having bags of chips out.
* In restaurants, ask if meats can be grilled rather than fried, and request sauces and dressings on the side. Remember to choose fruit, salad, or other vegetables as side items, rather than French fries. Order a salad or soup to start and then share an entrée. Save money, and lots of calories, by skipping dessert.
Learn more about healthy eating and how it can help lower your risk for type 2 diabetes, heart disease, and stroke. Visit CheckUpAmerica.org or contact the American Diabetes Association at 1-800-DIABETES (1-800-342-2383) or AskADA@diabetes.org
Beat the Winter Blahs with Home Decorating Projects
(ARA) - For many of us, the return of winter means six months of snow, sleet and colder temperatures that force us to take cover indoors. Being stuck inside month after month can leave anyone a little bored. That’s what makes winter an ideal time to tackle easy, do-it-yourself indoor home improvements.
Staying busy with interior projects will not only help break up the monotony of the winter months, but will also increase your home’s value and aesthetic appeal. Plus, you’ll have more time to spend doing the things you enjoy when the warmer months of spring and summer arrive.
So, get ready to pick up that paint brush and hammer and battle the winter blahs with the following projects:
Paint
Long gone are the days when you had to wait until you could open the windows to paint inside. Today’s no-VOC paints don’t contain harmful volatile organic compounds that can evaporate into your home’s air, which means you can paint year around with the windows closed. There are many low- or no-VOC painting products on the market, but Dutch Boy’s new Refresh paint is the only no-VOC paint that’s been independently GreenGuard Certified and offers exclusive Arm & Hammer odor-eliminating technology. Ideal for kitchens, basements, laundry rooms, family rooms and bathrooms, the technology actually captures and removes common odors from the air, leaving your house odor-free.
Add Crown Molding
It’s often said that good design is in the details. Crown molding is an ideal way to add architectural detail and sophistication to your home. As the popularity of crown molding has grown, so have the options. There are several companies that offer pre-packaged crown molding made from materials that can actually be cut to size with household scissors. There’s even Styrofoam crown molding made from high-density polyurethane foam that you can install with caulk. Or, you can stick with the more traditional crown molding made from a variety of softwoods such as poplar, pine, spruce and oak.
Install Flooring
Much of today’s new laminate flooring is a DIYer’s dream. It doesn’t require many tools, can be installed quickly and easily because it’s not nailed, screwed or glued down like traditional flooring and is inexpensive — especially when compared to “real” hardwood replacement floors — thanks to tongue-and-groove pieces that simply click or snap together. And for great looks, the new North American Collection from Tarkett Residential offers patterns that include dark wood grains to warm and light tones in a wide assortment of grains and textures. Plus, its new laminate collection provides high durability to better resist scratches and indentations.
Change out Curtains
Curtains serve as the framework for our view to the outside world. Most of us hang curtains when we move into a home or undergo a major redecorating project, and then we tend to forget about them. We don’t realize that changing out curtains can be a cost-effective and relatively “anytime project” that can dramatically transform the appearance of a room. By changing your curtains you can update your style, add visual interest or even create a new focal point in a room. In addition to new curtains, you can create a fun, personalized look by using everyday items as curtain rods. To establish a high-end customized look, spray paint plumber’s PVC pipe and use it as a curtain rod. Or, if you want to bring a bit of the outdoors inside and create a rustic, yet contemporary look, you can use a tree branch as a curtain rod.
Organize Closets
Short on closet space? Most of us are. Winter is a great time to go through your closets, weed out what you don’t wear anymore and get things organized. To keep it clean and clutter-free well into the spring and summer, consider installing a closet organizer system. Today’s closet organizers are versatile and offer adjustable shelves, cabinets, drawers, shoe racks and sliding baskets. With a few tools and a free Sunday afternoon, you can install a closet organizer for all of your clothes, shoes and accessories.
This winter, don’t be lulled into hibernation. Take the time you have indoors and put it to good use. Tackling interior projects will not only keep you busy, but once you’re done it will leave your home looking beautiful for years to come.
Courtesy of ARAcontent
CARY, N.C. — Dex has been honored with a 2008 Yellow Pages Publisher Recognition Award by the Association of Directory Marketing (ADM). ADM recently selected Dex for its “Communication Award,” which “recognizes efforts to improve communications between publishers and CMRs (Certified Marketing Representatives).” The award was announced at ADM’s Annual Conference in San Antonio, Tex.
Dex was selected based upon several criteria, including commitment to excellence in facilitating communications between the company and CMRs, who help develop, implement, manage and maintain Yellow Pages programs for national advertisers. Dex was also noted for its provision of high-quality, effective sales materials and marketing collateral and the continuous enabling of easy access to these materials. As a result, ADM recognized Dex’s ability to help CMRs improve efficiencies, solve challenges and implement successful advertising programs.
“Our goal is to provide CMRs with simple, focused communications that make it easier for them to access information and do business with Dex. This award is a reflection of that,” said Stephen Gibbons, vice president of national sales, Dex. “We’re happy to accept this award from ADM, and will continue to provide CMRs with exceptional communications tools that help them implement and manage their advertising programs.”
Dex is the market brand of R.H. Donnelley (NYSE: RHD), a leading print and online local search company. R.H. Donnelley’s products and services include the Dex(R) Yellow Pages; DexKnows.com(TM), a leading online local search site; 1-800-Call-Dex(TM), a free, voice-enabled local search solution; and Dex Search Marketing, which provides web site optimization and paid search advertising solutions.
(ARA) - Recent news headlines are causing concern for many Americans as company data breaches are on the rise. From missing laptops containing employee and customer information to stolen passwords that lead to the loss of proprietary records, many are led to believe that a majority of data breaches occur electronically.
According to a new study commissioned by the Alliance for Secure Business Information (ASBI), this isn’t the case. The Security of Paper Documents in the Workplace study found that 49 percent of respondents whose companies have been affected by a data breach stated one or more of the breaches involved the loss or theft of paper, not electronic, documents. And the problem does not seem to be going away, with 80 percent of respondents polled indicating their company had experienced one or more data breaches in the past 12 months alone.
From small, family-owned businesses to large corporations, data breaches affect businesses of all sizes. In fact, 46 percent of respondents who represent larger companies estimate the annual financial impact of data breaches within their organization to be between $10 to $30 million.
“Everyday, businesses manage highly confidential information that if stolen, can leave the company and its employees, vendors and customers exposed,” says John Fellowes, vice president and general manager of Fellowes, Inc. and a member of the ASBI. “What many fail to realize is that paper documents are just as vulnerable to a breach as electronic documents.”
Key findings from the study reveal a need for companies to take tighter controls on how they manage their paper trail through stronger enforcement of security policies. For example:
* According to 56 percent of respondents, more than half of their organizations’ sensitive or confidential information is contained within paper documents.
* Sixty-one percent of those surveyed stated there are not enough resources and controls available to secure paper documents.
* Fifty-seven percent of respondents reported that it is more difficult to control access to paper documents than it is to control access to electronic documents.
In fact, the ASBI was formed in response to this issue and the need for awareness and education for businesses and employees about how to protect confidential information in the workplace. Members include: Fellowes, Inc., Ponemon Institute, Identity Theft Resource Center (ITRC) and John Sileo, a leading business security speaker.
It is important to remember that protecting proprietary information at work not only protects a company, but ultimately protects you. The ASBI recommends the following tips to protect your company and yourself from a data breach:
Practical Tips for the Office:
* Shred all proprietary information with a cross-cut shredder. Desk side shredders are ideal for business professionals that regularly handle sensitive information including legal, accounting, human resource or finance departments. Commercial shredders are best for shared spaces including shared printing or copying areas where large volumes of sensitive information are created.
* Develop office guidelines for all employees that outline the proper procedures for protecting sensitive information.
* Keep all sensitive information and files locked away. Restrict access to those who need it and closely watch your files.
* Ensure all company computers have the most up-to-date anti-virus, anti-spyware and firewall software. Also, check to make sure wireless networks are protected with the proper security settings.
* Limit the use of Social Security numbers in the workplace. Don’t use Social Security numbers on items such as employee identification badges, time cards or paychecks.
* Avoid leaving documents in communal copiers, shared printing spaces, conference rooms or other open areas for extended periods of time.
* Commit your passwords to memory instead of writing them down. In addition, do not use your date of birth for your passwords, and change them frequently.
* At the end of each work day, all employees should log off their computers and lock their workstations or office doors. All confidential documents should be filed away rather than left at one’s desk.
For more information on ASBI, and to learn how to protect businesses’ confidential information, visit www.fellowes.com/asbi.
Courtesy of ARAcontent
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EDITOR’S NOTE:
The web-based survey was launched Aug. 12, 2008 and was closed Aug. 21, 2008. Debriefing of respondents and analysis was completed Aug. 30, 2008. The margin of error on all adjective scale and Yes/No/Unsure responses is less than or equal to 3.5 percent. The final sample consisted of 819 individuals who work in IT operations, IT security, data protection and compliance in large organizations in a variety of industries.
The Importance of Eye Exams for Those with Diabetes
(ARA) - Nearly 23 million Americans are affected by diabetes and, of these people, one-third, or almost 6 million, are unaware that they have the disease. Undiagnosed, diabetes can result in vision impairment, a frequent complication of both Type 1 and Type 2 diabetes, and blindness.
An optometrist is an important member of the diabetes health care team. Part of living with diabetes is having a dilated eye examination on at least an annual basis — more often for those people with existing eye issues or more serious retinopathy.
Diabetic retinopathy, a diabetes-related eye disease, is the leading cause of new cases of blindness among adults 20 to 74 years old. Other vision problems caused by diabetes include: vision changes, glaucoma, and cataracts. Through a comprehensive dilated eye exam, doctors of optometry can look inside the eye and examine blood vessels directly, detecting signs and symptoms of retinopathy.
Prolonged blood sugar elevation damages the delicate blood vessels inside the eye, causing them to leak, bleed and become blocked. Symptoms may include:
* Fluctuating or blurring of vision
* Occasional double vision
* Night vision problems
* Flashers and floaters seen by one or both eyes.
Diabetes and its complications may affect many parts of the eye, resulting in changes in nearsightedness, farsightedness, and premature presbyopia (the inability to focus on close objects that often occurs in the early-to-mid-forties as a natural part of aging).
During a comprehensive eye exam, your doctor of optometry will perform a variety of tests, including looking in your eyes with lights and lenses that magnify the view of the retina, to identify signs of diabetes and other eye-related health problems, because early detection is important. In the early stages of diabetic retinopathy, laser therapy may be effective. In more advanced cases, surgery may be required.
Anyone experiencing changes in vision should immediately see an optometrist. Equally important is monitoring and maintaining control of diabetes, including adherence to your primary care physician’s instructions on diet, exercise and medication. By doing so, chances are good that you can enjoy a lifetime of good vision and health.
For more information, visit www.aoa.org.
Courtesy of ARAcontent
