| How to Get More Fiber at Breakfast Posted: 07 Apr 2017 05:00 PM PDT Fiber is an essential part of a balanced diet. It will improve your digestion, can boost your immune system, and help lower bad cholesterol, which is good for your heart. The recommended intake for dietary fiber is 25 grams per day for women, and 38 grams per day for men, yet only 5% of Americans meet this recommendation.[1] A high-fiber breakfast is a good way to start your day, as it can help you meet this recommendation and will make you feel full longer, giving you more energy on fewer calories. You should try to get at least one third of your daily fiber at breakfast (around 8 grams for women, and 12 grams for men). To get more fiber at breakfast, include whole grains as well as fruits and vegetables.[2] EditGoing for Grains - Focus on whole grains. Whole grains provide greater fiber than refined carbohydrates such as white bread, and also are generally more healthy for you. Whole wheat, bran, barley, oats, and buckwheat have some of the highest fiber content.[3]
- Simply switching your morning toast or bagel from white bread to a rich whole grain variety will enable you to get more fiber at breakfast.
- Choose a high-fiber breakfast cereal. If you normally start your day with a bowl of dry cereal, switching to a high-fiber brand is a good way to get more fiber at breakfast. There are many cereal brands, such as All-Bran and Fiber-One, that focus primarily on being a healthy source of fiber.[4]
- If you normally eat Corn Flakes, for example, you can switch to Bran Flakes and add 6 grams of fiber to your breakfast.
- Aim for a cereal with high bran content, or stick with your favorite cereal and simply mix in a few tablespoons of unprocessed wheat bran with it each morning.
- Add flaxseed to cereals and shakes. 1 ounce of flaxseed has 8 f of fiber. You can grind flaxseed in a coffee grinder or food processor so that the small seeds become like dust. Then you can sprinkle them on your favorite cereal or mix them into yogurt or smoothies to get more fiber at breakfast.[5]
- Have a bowl of oatmeal. Particularly when the weather outside turns cold, a bowl of oatmeal can be a warm and satisfying way to start your day, and also provides as many as 8 to 10 grams of fiber per serving.[6]
- If you don't care for the taste of oatmeal, sweeten it with maple syrup or honey.
- Add berries and nuts, or other sliced fruit, to further increase the amount of fiber you're getting at breakfast.
- Make breakfast burritos in advance. Breakfast burritos made with a whole-grain or high-fiber tortilla wrap can provide between 10 and 15 grams of fiber per serving, depending on the fillings you use.[7]
- You can make a breakfast burrito from scratch in a few minutes, but if your mornings are particularly busy you can also make a batch in advance and freeze them.
- Include salsa and leafy greens to up the fiber content. You also might include avocado, which is particularly high in fiber.
EditLoading Up on Fruits and Vegetables - Mix figs into your oatmeal. Figs are not a significant part of many Western diets, particularly in North America. If you want to get more fiber at breakfast, consider looking towards the Mediterranean and adding figs to your breakfast cereal or oatmeal.[8]
- For example, just a couple of figs sliced on your oatmeal can provide you up to 15 grams of fiber per serving, as well as giving you an antioxidant, calcium, and potassium boost.
- Make a breakfast parfait with fruit and yogurt. Particularly if you pre-slice your fruit, a parfait can be made in just a few minutes so it won't interrupt your busy schedule but will still fill you up and give you an extra boost of fiber.[9]
- Use berries or slices of unpeeled apple or pear. Bananas also are high in fiber.
- To increase the fiber boost further, mix in ground flaxseed or chia seeds.
- Spread avocado on toast. Avocado is a high-fiber fruit, and avocado toast is a simple recipe that has found its way to the brunch menu of many trendy restaurants. To make your own at home, spread avocado on whole-grain toast.[10]
- You can experiment with spices or add roasted chickpeas or lentils on top for even more fiber.
- Have a handful of berries. Berries are high in fiber, particularly because you usually eat them whole with the peel intact. Just a handful of berries with your normal breakfast can drastically increase the fiber you have at breakfast.[11]
- Fresh blueberries and strawberries also work well on top of your cereal or oatmeal, or mixed into yogurt.
- You also might blend berries into a morning smoothie.
- Leave the skin on your potatoes. If you regularly have potatoes, such as hash browns, with your breakfast, you can get more fiber if you don't peel your potatoes before you slice and dice them. Just make sure you wash them carefully.[12]
- Like fruits, the peel of a potato contains more fiber than the potato itself.
- Eat more whole fruits than juice. The juice of a fruit doesn't have the fiber that the whole fruit does. You'll get more fiber at breakfast if you eat the whole fruit, including the peel if it is edible, such as on an apple or a pear.[13]
- Fruit peels contain the bulk of the fiber in most fruits. You can add unpeeled slices of apple or pear to your breakfast cereal, oatmeal, or yogurt for a fiber boost.
EditAccommodating Special Diets - Make a sweet potato hash. Just because your diet doesn't allow potatoes doesn't mean you have to give up hash browns. Sweet potatoes are an excellent source of fiber and can be sliced or diced into a hash with eggs and ham or sausage.[14]
- If you're vegan, add leafy greens, legumes, and tofu to your hash for even more fiber.
- Eat legumes. If you're on a grain-free or gluten-free diet, legumes are an excellent way to get more fiber at breakfast. American diets in particular often overlook beans at breakfast, but in other cultures beans are a breakfast staple.[15]
- For example, you might mix beans, along with tomatoes, onions, and peppers, into an omelette.
- You also might try beans or lentils on toast. Sprinkle with garlic and drizzle with olive oil.
- Look for low-carb bread. If you are on a low-carb diet, such as the Atkins diet, you probably don't eat very many grains. However, there are plenty of companies that make special low-carb bread that you can still use for your morning toast and get plenty of fiber.[16]
- Oats are naturally low-carb, so you might want to look for an oat bread, or a multi-grain bread that includes oats.
- Include plenty of fruits and vegetables. Particularly if you're on a grain-free Paleo diet, getting enough fiber may at first seem difficult. However, there are plenty of fruits and vegetables that can easily provide the fiber you need for a healthy, balanced diet.[17]
- Getting fiber from fruits and vegetables also is essential if you are on a gluten-free diet, since many grains are going to be off limits for you.
- Make sure you drink plenty of water. Increasing your fiber intake also increases the amount of water pulled into your intestines. If you aren't adequately hydrated, you could get constipated.[18]
EditSources and Citations
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| How to Strength Train on a Treadmill Posted: 07 Apr 2017 01:00 PM PDT While the treadmill is generally used to provide a cardio workout, that's not all the machine can do. You can use the treadmill to help your strength training routine, as well. Get a full body workout by creating an interval plan that combines cardio and bodyweight exercises, or create progressive plans that take advantage of varied speeds and inclines to build lower body strength. You can even walk on an incline to help tone your muscles if you are new to strength training or recovering from an injury. EditCreating an Interval Plan - Take time to warm up. Warm up your body by incorporating a brisk walk into the first three to five minutes of your workout. Walk at a speed that is fast enough to require an effort to maintain, but not so fast that you start to alter your breathing pattern.[1]
- Generally, the recommended speed for a warmup walk is 3.5 to 4 mph (5.5 to 6.5 km/h), but you should adjust the speed for your level of ability and comfort.
- Determine your run intervals. Work in two and three minute segments for 30 to 60 minutes total and create a plan that alternates running at your natural speed, jogging, sprinting, and brisk walking. Leave every third or fourth interval open for a strength exercise.[2]
- Try not to set two similar activities next to one another. Don't, for example, create a session that has jogging followed by walking followed by jogging.
- Sprints should not outnumber the walking or jogging intervals in your plan.
- Test yourself on a treadmill to find your jogging, natural running, and sprinting speeds.
- Plot out your strength intervals. In the intervals left open for strength training, determine what body weight strength exercises you want incorporated into your workout. Common exercises include push ups, crunches, planks, squats, burpees, and resistance band exercises such as side steps and rows.[3]
- You may opt to practice more than one exercise during an interval. For example, you may hold a plank for 60 seconds, then squat for 60 seconds during a two minute interval.
- You can also opt to keep a pair of dumbbells next to the treadmill to use for exercises such as squats and rows to add more resistance.
- Plan your strength training intervals to fit your weekly routine. If you choose to exercise twice a week, for example, focus on whole-body exercises. If you choose to work out five times a week, target different muscle groups each session.
- Remember to plan recovery days, as well. Try to not strength train more than three consecutive days without rest.
- Cool down at the end. Once you have finished your workout, plan three to five minutes to cool down. This may include another brisk walk, or deep stretches such as lunges and bends to help keep your muscles from cramping.[4]
- If you focused your strength intervals on a particular area of the body, such as the abs, focus your stretches on that area, as well.
EditDeveloping an Incline Running Plan - Create a preliminary program. If you are looking to build lower body strength, an incline running plan can help you build up your glutes, hips, and leg muscles. Start with a gradually increasing incline plan, such as:[5]
- 1 mile (1.6 km) with no incline
- 0.75 mile (1.2 km) at two percent
- Half a mile (0.8 km) at three perecent
- 0.25 mile (0.4 km) at four percent
- Half a mile (0.8 km) at three perecent
- 0.75 mile (1.2 km) at two percent
- 1 (1.6 km) mile with no incline
- Build up endurance. As you feel more comfortable with your incline workout, start building endurance by increasing your inclines. As you find your workouts are less challenging, generally every week to two weeks, increase the incline on each interval by one percent.[6]
- Your workouts should raise your heartrate but not cause you so much strain that it's difficult to breathe or that your muscles lock up. If you find a workout is too intense, dial it down.
- Vary your intervals. Create variation and mimic the impact of running hills by varying your incline and speed. Go from high inclines to relatively flat ones and then back to greater inclines, and adjust your speed as necessary to keep your heartrate up. Some treadmills have a built in function for such a workout, but if you're planning one on your own, you could try:[7]
- Half a mile (0.8 km) at nine percent
- 0.75 (1.2 km) mile at four percent
- A mile (1.6 km) at eleven percent
- Half a mile (0.8 km) at fifteen percent
- 0.25 (0.4 km) mile at two percent
EditWalking Uphill - Start with a gradual incline. A steady uphill walk or jog is a well-regarded way to help build muscle strength, especially for those who are just starting to strength train or those recovering from injury. Start with a gradual incline to help build your leg and core muscles. [8]
- Warm up for five minutes by walking at a brisk pace with no incline.
- Set your incline to something gradual to start, generally no more than about eight percent.
- Walk consistently at that incline for 25 to 35 minutes.
- Raise your incline. As you build your lower body muscles, you can start to increase your incline. Go up gradually as you feel your workouts become easier. Try to avoid increases larger than two percent at a time to avoid fatiguing your muscles.[9]
- The steeper the walk, the more challenging for your muscles. You should feel your muscles getting tired, but not to the point where you cannot continue to walk or fail to properly support your body weight once your workout is finished.
- Add resistance. You may opt to wear a weight belt or ankle weights, or carry small hand weights as you walk to add resistance and build greater strength. Weight belts and ankle weights are good for engaging the core and increasing overall resistance, while hand weights can help you strengthen and tone your arms.[10]
- Always be careful when using weights during an aerobic exercise. Make sure ankle weights and belts have a quick release option, and do not use hand weights that you cannot easily pick up and move.
- Also, keep in mind that wearing ankle weights is like putting a load at the end of a long lever, which is your arm or leg. This can strain your joints and cause serious joint injuries or muscle, tendon, or ligament strains and tears. Do not wear ankle weights or carry dumbbells for longer than one minute. Take them off after one minute and take a break before putting them back on.
- Always consult a doctor before starting an intense workout routine or making major changes in your diet and training plans.
- Avoid using your treadmill as a prop for exercises such as pullups or dips unless you are working closely with a certified personal trainer.
EditSources and Citations
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| How to Stop Being a People Pleaser Posted: 07 Apr 2017 09:00 AM PDT If you're a "people pleaser", then people are always taking advantage of you. You're also probably not getting what you want out of life. Stop thinking about what would make others happy and focus on what you need. It's time to shift the focus from others to yourself. After all, it can be difficult to improve your own life when you're too busy accommodating others. EditShort-Term Solutions - Learn how to say "no". Don't make up excuses—give your reasons for not wanting something.
- For example, your husband wants his entire family to come to Christmas dinner, and you just can't face it. Say, "I'm sorry darling, I find the pressure of entertaining such a large number of people intolerable."
- Your best friend wants you to go with him to a party that will be full of people that you can't stand? Say, "No thanks, Bob. It's just not my scene." You don't have to say "Seriously, Bob? Your friends are all jerks and I gag a little when I see them." A simple "no, thanks" will generally suffice.
- Start small by finding something small to say "no" to, and say it firmly. Say it politely, but mean it! You'll be surprised—the world will not collapse around your ears! People rarely take offense, and those that do aren't worth pleasing.
- Ask for what you want. If everybody's going to the movies, and most people in the group want to see a particular movie, but you'd rather watch something else, speak up! It doesn't mean you get to watch the movie you want, necessarily, but who knows—maybe there are others in that group that would prefer to see your choice, and were people-pleasing too!
- There's nothing wrong with voicing your opinion, and it doesn't have to mean you're making a demand. Simply reminding people that you're an individual with your own preferences is a big step forward.
- Even asking someone to help you do something will help. Ultimately, you must remember that no one can read your mind. If you feel that you do so much for others, but they don't do anything for you, maybe it's because you don't express your needs or desires. It's not fair to make people pry an answer from you. If they ask you what you want, or if there's a decision being made, put in your opinion, and let that be that.
- Do something for yourself. Do one thing you have been wanting to do, but feel afraid someone else will not like. Heck on 'em. Do it anyway!
- Dye your hair, get that new look, have a treat that you enjoy, go on holiday, or go see that movie you like but nobody else wants to see!
- Whatever you do, do it for yourself, and practice not worrying what anyone else thinks. Don't get caught up in doing things "their way" just because no one else wants you to do them "your way."
- Remember that there ought to be things that you truly want to do for yourself, regardless of what anyone else thinks, not in spite of it. Other people's opinions are a factor in our lives, but they should not be the determining factor.
- Compromise. While it's not good to be a pushover, it's no better to be a manipulative bully or a reckless rebel. Don't become totally selfish. In fact, many people pleasers have low self-esteem. So do those who are selfish. It is best to develop good self-care skills which include healthy assertiveness skills.
- You can listen to others, but ultimately, what you do is your choice. Keep a balance!
- Sometimes the needs of other people should come first. Whenever there's a conflict of desires, try to come up with a solution that will meet both desires halfway, or better yet, a "win-win" situation where both sides get even more than they bargained for.
EditLong-Term Solutions - Examine your fears. Are they realistic? Are they truly terrible? You might be afraid that no one will like you, that someone will leave you, or that you will be left all alone if you don't say the right thing. That is a prison you have trapped yourself in, and it's time to unlock the doors and walk out!
- The people around you may be used to your compliance, but if they're not willing to accept that you have your own needs, are they really worth having in your life?
- Evaluate your boundaries. Compare those to the limits you set on others. To what extent are you willing to restrict your openness to being used by others?
- What is acceptable behavior for you and what is unacceptable? Being able to analyze this factor allows you to measure what can be done for others and what shouldn't be done for others in a much more objective manner.
- Is that the same for you and for others?
- Do you tolerate the intolerable? Normalize the abnormal? Accept the unacceptable? Do you know what it feels like to be treated with dignity and respect?
- Learn how to identify and label unacceptable treatment from others and how to set limits on their behavior when they violate your boundaries.
- Consider the source. Many people pleasers were raised in environments wherein their needs and feelings were pushed aside, not considered, or even belittled. Being able to identify and understand the source allows us to better understand ourselves, and to better eliminate our being a "people pleaser".
- Were you always expected to anticipate and mold yourself to everyone else's needs? Were you expected to shoulder the family's need at a young age?
- Did you learn that the only way to receive a positive response was to do what others wanted you to do? That if you did not do what they want, they would disapprove of you and berate you?
- If so, here's a newsflash—not all the world wants a pushover. By focusing on pleasing others, you open yourself up to manipulation and abuse. You will never reach your potential as an individual if you are constantly imprisoned by others' expectations. Eventually, when people have had enough of your services, they will not recognize you for your true worth: but for the number of errands you can do for them.
- Stop basing your self-worth on how much you do for other people. It's noble that you want to help others, but it's something you should do because you want to, not because you feel you have to. The willingness to help others should come after you know how to help yourself.
- The greatest acts of kindness are those done by choice, not out of fear or guilt. If you're doing things for others because you would feel afraid or guilty if you didn't, is the action really genuine? Would you want others to help you under those terms? And, if you're helping others to such an extent that you are neglecting yourself, is that really wise?
- Some telltale signs that you're too entwined in the lives of others include: you are either passive or aggressive, with little or no give and take in between; you never seem to be having any fun; you are constantly controlling or being controlled; you are often in a hurry, usually for no reason.
- Never think that the world around you will collapse if you fail to please a person. There are always new friends to find, and if the "friend" you were trying to please leaves you because you did not please him or her, he or she is not your friend and it's good that he or she left. However, keep doors open just in case your friend realizes the mistake he or she made.
- Be yourself. How do you expect people to like you if they don't see who you really are. There is one way and that is by showing them the person you are when you are alone, the person you know and love. This makes you true, original and interesting. Be your own brand, you don't have to fit anyone's stereotype, maybe you are what they are looking for. Take the chances, to get something you never had you have to do something you have never done.
- Don't worry about what other people think of you. You shouldn't have to do what they want or look how they want you to. It is your life and others need to know it and accept it.
- In some cases, being a "people pleaser" might be a code for being codependent. If you're interested, consider reading Codependent No More, a seminal work on the subject, or find a Coda meeting, or other resource. Be aware that this is a self-help driven topic and not everyone agrees with the concept of co-dependency as posited by the authors in this area.
- Be persistent. If this is a lifelong habit, it will not be easy to overcome. Maintain enough self-awareness so that you realize when you are being a "pleaser" and put the brakes on it every time (to begin with). Eventually, it will become a habit that you can moderate when the situation calls for you to be more flexible. The rest of the time—have it your way.
- Keep your mouth closed when you realize that the other person is not pleased with you.
- Trying to please people all the time leaves you open to constantly being taken advantage of.
- Don't blame others for your decision to change. Don't say "I had to do this because of you"! Remember that you are deciding to change for yourself.
- Note that expressing your own desires requires first your awareness of what they are, which requires conscious and consistent practice. For instance, your partner says "Let's have hamburgers for dinner" and you may really think "Whatever is fine by me" while, it is only "fine" because you never make that choice. Take the few extra seconds to consider it. Or, where do you go when you are alone? Tell him or her that's where you would like to go this time. Do not be concerned about what is a good opportunity to practice and what is not.
- Some people may take time to adjust to the new you. Don't apologize for being you, but be gentle with them!
- Some things you may want to do may not be workplace-safe. If you really need your job, think twice before mouthing off or getting a pink mohawk and five piercings—especially if you have to be at the investment bank in the morning.
- Some people may seem to reject the new, more assertive, less roll-over you. Although you may have been afraid to change at first, understand that other people may be as well, and may not understand that their rejection is not so much aimed at you as much as it is aimed at themselves. Just as you might have thought to reject your desires, so might others reject theirs and yours in turn only because they think that is what is good for the both of you! Be patient with such people. Just as you were capable of understanding that change is nothing to fear, others will come to realize this in time. You can do much to inspire people and calm their own fears by resisting your own.
- Sometimes you need to compromise. Try to please people sometimes.
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| How to Minimize Bank Fees Posted: 07 Apr 2017 05:00 AM PDT Banking is a business, and banks are in business to make money. As a result, banks establish a variety of fees for the services that they provide. If you want to minimize the fees that you pay, you need to start by choosing the best bank for your needs. You need to make yourself aware of the fees that you could be subject to, and then modify your habits to reduce those fees as much as possible. EditShopping for a Bank Without Fees - Determine the banking features that are important to you. When you are shopping for a new bank, think about the services or features that you use and appreciate the most. Then consider which features you may not need and could do without. For example, some people will be willing to pay more for unlimited ATM use, but don't care about free checking. Another person, however, may rely on writing checks and will want to minimize those particular fees.[1]
- You should consider all the ways in which you use your bank before you begin your search. Then rank the features in order of importance.
- Look online for banks that advertise "no fee" banking. Use an online search engine to look for banks that say they don't charge banking fees. The best way to minimize paying fees on any account is to put your money into a bank that does not charge any such fees. Run a search for "no fee banks" or something similar. If you select a more specialized search engine related to banking, you can enter certain criteria that are important to you and receive information about banks that meet those conditions.
- For example, you can use the search feature at FindABetterBank.com to search for banks with no fees or limited fees. You will be asked a series of questions to help decide which features are most important to you. Based on your answers, you will generate a list of banks that best fit your desires.[2]
- Investigate online banks. Online banks do not exist in a physical building. Nevertheless, these financial institutions still offer many of the same services. With an online bank, you can still deposit and withdraw money, write checks and have access to ATMs across the country. Because these institutions do not have the same overhead costs as a physical bank, they may be able to charge lower or fewer fees for the same services.[3]
- MyBankTracker.com provides a list of online banks and reviews of their services.[4]
- Visit local banks before deciding. Searching online is a useful tool and can give you information about nationwide banks. However, you may be able to find better deals and more customer service at a smaller, local bank. Either call or walk in to a local bank and ask to speak with an accounts manager. Because the smaller bank may need your business, you might be able to get some special deals with lower fees.[5]
- Negotiate for lower fees. When you have narrowed your search for a bank, you should speak with an account manager before opening an account. Ask about eliminating fees for some of the services that are most important to you. At a smaller bank that is trying to attract your business, the manager may be able to help you with these fees. If you are a good customer, with a strong banking history, the bank may be encouraged to draw your business and might be willing to reduce or deduct certain fees.[6]
EditIdentifying Avoidable Fees - Meet minimum balances to avoid maintenance fees. Many banks will charge what they call a maintenance fee or even just a minimum balance fee. This fee can often be avoided if you keep a certain minimum balance in your account at all times. There are some additional ways to try to avoid this fee, such as linking accounts together or monitoring your balance through the month.[7]
- Monitor your account balances. A common fee that is charged by most banks is the overdraft fee. This is a fee that is almost entirely within your own control. You just need to keep track of the balances in your accounts - most notably, your checking account - and be careful not to write any checks beyond that amount. This will also apply to whatever account is linked to your debit card, since a debit card works much the same way as writing checks.[8]
- You may get some help in avoiding overdraft fees if you can link your checking or debit account with your savings or money market account. If you link your accounts in this way, you will be less likely to overdraw.
- Know your bank's policies for ATM use. Some banks allow free, unlimited ATM use, while other banks may allow you a number of visits, and then charge a fee for each use. You should also know if your bank is a member of any national or worldwide ATM networks. You may be allowed free ATM use within your network but be charged a fee for using ATM outside your network.[9]
- If you have any questions about ATM fees, call your bank and ask.
- You can avoid paying ATM fees by staying within your network and monitoring your use so you do not exceed the number of free visits that your bank allows.
- Keep track of your cards. Many banks will charge a fee for replacing a lost credit card, debit card or ATM card. In some cases, this charge may be as high as $20. This is one fee that you should be able to control. Be careful with your cards, and you will not need to contact the bank for any replacements.[10]
- Don't accept this fee on its face. If the need arises to replace one of your cards, contact a customer service representative at the bank. Find out if the bank intends to charge a replacement fee. If so, you can often have the fee waived simply by asking.
- Leave your account open long enough. Many large banks will charge a fee if you close your account prematurely. When you open your account, you should find out whether there is any requirement to keep your account for a set length of time. Banks rely on the certainty of having your money, and if you withdraw prematurely, they may charge a fee for that. To avoid the fee, just be aware of the requirement and stick to it.[11]
- If you must close your account early, try (as with anything else) to negotiate your way out of the fee. Speak with a manager at the bank and try to explain that you have a strong reason for closing your account early.
- Pay your credit cards on time. Fees related to credit card use are a part of banking costs. The most common credit card fee is charged for making your monthly payments late. Nearly every credit card issuer charges a fee, ranging from $10 to $50 for each late payment.[12]
- Paying your credit card bills on time not only helps you avoid the late fee but also helps maintain a positive credit rating.
EditTaking General Precautions to Avoid Bank Fees - Ask questions when you open your account. Too many people open accounts quickly and without planning. If you seek to open an account, whether savings, checking or money market, you should find out about the fees that are connected to it. Some of these fees are within the bank's control, while others may be the result of federal regulations. In either case, it is your duty as the account holder to understand the fees that you face.[13]
- For example, federal banking regulations limit the number of withdrawals per month that you can make from a money market account. If you need regular access to your money, you might get charged excessive fees if you open the wrong account too quickly.
- Read and react to notices from your bank. If your bank is going to institute a new fee or increase the charges on an existing fee, they must provide you with notice before enacting these changes. These notices often come in your monthly bank statement. Too many people disregard the details of these notices and, as a result, are not aware of the change in fees. To avoid getting caught off guard, you should check you monthly statement carefully and read the details of any notices that are included.[14]
- If you receive notice of a new or increasing fee, you should decide what action you can take to minimize the impact of the change. For example, if you receive a notice that your bank is going to start charging for ATM use, you can then change your habits regarding the use of ATMs.
- Consolidate your accounts. Operating with multiple bank accounts only increases the possibility that you will be charged fees. It also will multiply the amount of total charges that you could face. For example, if your bank charges a monthly maintenance fee for each account, then having three accounts open will triple the amount of the fee that you pay. Carrying multiple accounts also increases the possibility that your minimum balances may drop below allowed levels.[15]
- For example, some people might open separate accounts for "Household spending," "Child Care Expenses" and "College Savings." While on the face, these seem to make sense, you subject yourself to multiple fees. A better plan would be to combine these into a single account and then keep your own private records of the subcategories.
- Keep your bank aware of any address change. If you move, you need to notify your bank of your new address right away. Some banks charge fees for returned mail. You also risk missing notices of changes in fees if the bank does not have your current address. If the bank does not know your current address, they can't notify you of fee changes. Even so, you remain responsible.[16]
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| How to Tell if You Have Synesthesia Posted: 07 Apr 2017 01:00 AM PDT Synesthesia is an odd and rare blending of the senses (sight, hearing, taste) in which the stimulation of one type triggers a predictable and reproducible effect in another type.[1] For example, someone with synesthesia can hear colors, feel sounds and taste shapes. These can be sensed either in the real world or in your mind's eye. Most people with synesthesia are born with the condition, so they don't know anything different. However, once they tell people how they experience the world, they might be told they're hallucinating or going crazy. Being diagnosed with synesthesia is often a relief in these situations. EditRecognizing the Signs of Synesthesia - Recognize synesthesia is relatively rare, but likely under-diagnosed. Synesthesia is considered a rare neurological condition that affects the senses, but it's likely that many people who have it are either undiagnosed or assume that other perceive the world just like them. Estimates range widely for people thought to have synesthesia, from 1 in 100,000 down to 1 in 200 (0.5% of the population).[2] As such, if you think you might have synesthesia, then you are not likely so unusual.
- Know that not everyone with synesthesia experiences it physically. If you actually see colors in the air, smell, hear, or feel things, you have projected synesthesia. This form of synesthesia is rarer than associated synesthesia and is what people first think of as synesthesia. Associated synesthesia is when the reaction is in your mind's eye. For example, if you have grapheme-color synesthesia, a projector would actually see it in color but an associator would just think J seems green (or some other color). Both types are legitimate synesthesia, but not many people know that.
- Some people with synesthesia (called synesthetes) hear, smell, taste or feel pain in color.[3] Others can taste shapes or perceive written letters and words in different colors. For example, they may see an "F" in red and a "P" in yellow when they read.
- Some synesthetes see abstract concepts, such as abstract shapes, units of time or mathematical equations floating in space outside their bodies — this is termed "conceptual synesthesia."
- Take a research-based test for synesthesia if you think you have it: http://synesthete.org/.
- Identify your risk factors for synesthesia. According to research done in the U.S., there are some factors strongly associated with synesthesia. For example, about 3x more women than men have synesthesia in the U.S.[4] People who have synesthesia are also much more likely to be left handed and have a 40% chance of a relative having the same condition. Thus, it appears that synesthesia has a hereditary link, particularly on the X-chromosome that transfers from a mother to her children.
- In the United Kingdom, about 8x as many women than men have been reported to have synesthesia, although researchers aren't sure why.
- Synesthetes are generally of normal or above average intelligence.
- Don't confuse synesthesia with hallucinations. Often when people talk of their synesthesia, others assume they are hallucinating or on drugs, but that is rarely the case. What distinguishes true synesthesia experiences from hallucinations is that they are repeatable and predictable, not fanciful and random.[5] For example, if you taste strawberries when you hear a certain song, then one must always trigger the other sensation in a predictable fashion to be considered a synesthete. It doesn't always have to be two-way, though.
- Synesthetes often note being teased and ridiculed (usually starting in childhood) for describing sensory experiences that others can't experience.
- Some famous singers / song writers have synesthesia, such as Mary J. Bilge and Pharrell Williams.[6][7]
- Be aware that no two people with synesthesia have the same experience. Synesthesia is a sort of cross-wiring of the nerves and brain synapses related to the five senses. And no two synesthetes have the exact same wiring scheme. For example, the most common form of synesthesia is grapheme-color, when numbers and letters each have their own color. The colors assigned to each letter are different for everyone, but many people have red A's. Another common form is chromesthesia, or colored hearing — sounds, music or voices that are heard and also trigger the eyes to see colors.[8] However, someone may see the color red whenever they hear the word "dog", whereas another might see the color orange. Synesthetic perceptions are specific to each person.
- Researchers think synesthesia is caused by either an unusual cross-wiring in the brain and/or more neural connections than other people without the condition.[9]
- Some scientists believe that everyone is be born with synesthesia, but that the wiring in the brain eventually becomes more segregated — although synesthetes retain the unusual connections for the rest of their lives.[10]
EditGetting a Professional Diagnosis - See a neurologist. Because the sensations of synesthesia can mimic certain medical conditions and head injuries, it's a good idea to see a brain specialist (neurologist) to rule out anything serious. A neurologist will check the functioning of your brain, reflexes and senses to see if you have any physical problems or deficits. Keep in mind that people with synesthesia typically pass all standard neurological exams and are considered normal in that way.[11] If you have a neurological deficit that's causing visual sensations, then you're very unlikely to also have synesthesia.
- Head trauma, post-concussion syndrome, brain tumors, brain infections, migraine headaches, seizures with auras, epilepsy, cerebral stroke, toxic reactions, LSD "flashbacks" and experimentation with hallucinogens (peyote, mushrooms) can all produce sensory phenomena similar to synesthesia.
- Synesthesia is usually present from birth, so developing it as an adult is extremely rare. If it comes on suddenly in adulthood, see your doctor immediately for an assessment because it could be related to a problem with your brain / nervous system.[12]
- See an eye doctor. Some visual sensations of synesthesia can also mimic certain eye diseases and conditions, so it's a good idea to see an optometrist or an ophthalmologist to get your eyes examined. Eye trauma, glaucoma (pressure in the eye), cataracts, retinal or vitreous detachment, corneal edema, macular degeneration, and optic nerve dysfunction are all eye conditions that can produce visual phenomena and color distortion.[13]
- The vast majority of people with synesthesia do not suffer from any physical ailments of their eyes.
- An ophthalmologist (eye disease specialists) is likely a better choice than an optometrist, who mainly focuses on determining the acuity of your eyesight and prescribing glasses / contacts.
- See a specialist familiar with synesthesia. If neurological and eye problems are ruled out and you are otherwise healthy, then seek out a specialist who is very familiar with synesthesia. The specialist may be a neurologist, family physician, psychiatrist, psychologist, speech pathologist, occupational therapist or chiropractor — it doesn't matter. What matters is the specialist's expertise in recognizing synesthetes and giving them advice, guidance and/or support.
- A synesthesia specialist can give you a variety of tests, such as the Synesthesia Battery, or perform visual / audio experiments to help determine if that's what you have.[14] These tests and experiments are painless and can be done in a few hours.
- Hypnotism can help reduce the sensations and phenomena of synesthesia, although many synesthetes apparently value the condition and don't want to change it — merely to understand it better.
- Psychiatric conditions should also be ruled out, such as schizophrenia and delusional disorder, especially if the synesthesia-like experiences start in adulthood.
- Ask relatives about their sensation perceptions — they may have similar experiences to you and can offer their support.
- Accept that synesthesia is unusual, but not a disease or disability. Don't feel or think that you're weird.
- Join online groups geared towards synesthesia so you can understand more about it.
- If you suddenly see colors and/or unusual shapes, you could actually be hallucinating or experiencing a seizure, migraine or stroke — so don't automatically assume synesthesia. Consult a doctor if these experiences are new to you and are accompanied by any discomfort.
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| How to Differentiate Bacterial Tonsillitis and Viral Tonsillitis Posted: 06 Apr 2017 09:00 PM PDT Tonsillitis, or the inflammation of the tonsils, is a common cause of sore throats – especially in children and young adults.[1] Tonsillitis is usually caused by a virus and resolves on its own, but about 15-30% of the time it's due to a bacterial infection in the tonsils that requires treatment with antibiotics.[2] Though you cannot truly know whether your tonsillitis is bacterial or viral without getting tested by your doctor, knowing symptoms more common to each cause can help you recognize when you should see your doctor for treatment. EditRecognizing Common Viral Symptoms - Recognize a runny nose as a viral symptom. If a virus causes your tonsillitis, you're more likely to have a runny or stuffy nose. A general feeling of being unwell and a fever can occur with either viral or bacterial infection, but the fever is usually lower if you have a virus – closer to 100.4°F (38°C) than 102°F (38.9°C).[3]
- Consider a viral cause for your cough. You may have a cough with either cause, but a cough and a husky voice are more commonly associated with viral illness. Coughing and voice changes can be caused by laryngitis, usually a viral ailment that goes along with tonsillitis.[4]
- Notice if you start improving within 4 days. Tonsillitis caused by a virus usually goes away or at least begins to improve within 3-4 days, so if you start to feel better after that time you likely have a passing viral infection. Bacterial tonsillitis can last much longer, or even until medically treated.[5]
- See your doctor if you see no improvement in symptoms after 4 days – you may have a bacterial infection requiring antibiotics.
- Even viral tonsillitis can last up to 2 weeks, so a longer illness isn't a definite sign of a bacterial infection.[6]
- Get tested for Epstein-Barr virus (EBV) if you have constant fatigue. EBV is the usual cause of mononucleosis, or "mono." Mono is a common cause of tonsillitis in young adults and teens. Mono can last for weeks, and is often associated with fatigue, sore throat and tonsillitis, fever, swollen lymph nodes in the neck and armpits, and headache.[7]
- Mono will pass on its own and usually doesn't require treatment, but you should still get diagnosed. This can be done with a simple blood test.
- Check the roof of your mouth for a rash. Some people with mono also get a pinpoint red, speckled rash on the roof of their mouth. Open wide and look at the top of your mouth in a mirror. Red speckles can indicate mono.[8]
- Mono can occur with or without a skin rash, too.
- While looking in your mouth, also check for a gray membrane covering your tonsils. This is another sign of mono.[9]
- Feel for tenderness over your spleen. Gently feel over the area of your spleen – under your ribcage, above your stomach, on the left side of your torso. Your spleen may enlarge if you have mono and feel tender when pressed. Be gentle! A swollen spleen can rupture if handled roughly.[10]
EditIdentifying Complications of Bacterial Tonsillitis - Check your tonsils for white spots. Your tonsils are the glands that sit at the back of your mouth on both sides of your throat. Bacterial tonsillitis may cause small, white, pus-filled spots on your tonsils.[11] Look in a mirror, open your mouth wide, and look closely at the tissue on either side of the back of your throat. If it's too hard to see, get a family member to look for you and try shining a light back there.
- It's normal for your tonsils to look red and swollen with bacterial or viral tonsillitis – the white, pus-filled spots are more common to bacterial infections.
- Feel your neck for swollen lymph nodes. Use your pointer and middle fingers to gently press along both sides of your neck, on your throat under the angle of your chin, and behind your ears. Feel for a hard or tender lump about the size of your pinkie fingernail. This could be a swollen lymph node. Though your lymph nodes can swell any time your body is fighting an infection, swollen nodes are more common with bacterial infections.[12]
- Consider an ear infection an indication that bacteria are present. Sometimes, bacteria from a throat infection can spread to the fluid in your middle ear, causing a middle ear infection (or otitis media).[13] Symptoms of a middle ear infection include ear pain in one ear, difficulty hearing, balance problems, fluid draining from the ear, and fever.[14]
- Watch out for an abscess by your tonsil. A peritonsillar abscess, also called quinsy, is an almost sure sign of bacterial tonsillitis. An abscess is a collection of pus – this occurs on one side between your tonsil and the wall of your throat. Pay attention to the following signs and symptoms that may indicate a peritonsillar abscess, and see your doctor right away if these symptoms are present:[15]
- Sore throat that is getting progressively worse on one side
- Difficulty swallowing
- A change in voice – called "hot potato voice" – in which vowels may sound muffled
- Swollen lymph nodes
- Large, red swelling on one side of the tonsils
- Difficulty opening your mouth
- Bad breath that was not present previously
- The uvula – the dangling tissue at the back of your throat – that may look like it's being pushed to the unaffected side (no longer midline)
- Notice the development of any skin rashes. Some complications of bacterial tonsillitis include scarlet fever and rheumatic fever, though these usually only occur if the infection is left untreated. Both of these infections can cause a skin rash. If you notice any new rashes while you have a sore throat, consider it a likely indication of a bacterial infection and see your doctor right away.[16]
- Rheumatic fever can also cause widespread joint pain.
EditGetting Diagnosed by Your Healthcare Provider - Get a rapid test done at your doctor's office. The rapid strep test can be done quickly in your doctor's office with a throat swab, and it tests for the streptococcus bacteria that cause strep throat. These tests are not always accurate, and can show inaccurately negative results a third of the time.[17]
- This is a good first test, but a throat culture is often required for accurate diagnosis.
- Wait for your throat culture to return from the lab. The most accurate way to determine the cause of your tonsillitis is for your doctor to check the results of your throat culture. This is when your throat swab is sent to the lab and a lab technician determines what, if any, bacteria are present on your tonsils. Then your doctor can prescribe you the right antibiotics to treat the cause of your tonsillitis.[18]
- Get a blood test done to check for the mono virus. Mono can only be diagnosed with a blood test. Because it's a virus, mono will pass on its own – stay hydrated and get a lot of rest. However, you should see your doctor for diagnosis if you have symptoms of mono because mono can cause an enlarged spleen, which can rupture if handled roughly. Your doctor will explain what you need to do in order to stay safe and get better.[19]
- Some symptoms of tonsillitis are common to viral and bacterial infections. With tonsillitis of any cause you can experience a sore throat, painful swallowing, earache, redness and swelling in your throat, and a fever (a temperature of 100.4°F or 38°C or higher).[20]
- The ONLY way to accurately diagnose tonsillitis is by getting your tonsils swabbed at your doctor's office.[21] The above information are guidelines only.
- Tonsillitis is contagious, so make sure you wash your hands thoroughly and do not share food with anyone who is sick. If you have tonsillitis, always cough or sneeze into a tissue, wash your hands often, and stay home from work or school until you're well.[22]
- Because young children cannot tell you their symptoms, pay attention to their behaviors. Signs of tonsillitis can include refusal to eat or being unusually fussy. Get emergency help for your child if they're drooling, are struggling to breathe, or are having extreme difficulty swallowing.[23]
- If your symptoms are severe enough to interfere with your ability to eat, drink, or breathe properly, see your doctor right away.[24]
- Bacterial tonsillitis can develop as a complication of viral tonsillitis.
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