Weight Loss: Popular New Year's Resolutions

Weight Loss for Life

■Can I benefit from weight loss?
■How can I lose weight?
■Your Plan for Healthy Eating
■Your Plan for Regular Physical Activity
■What types of weight-loss programs are available?
■Nonclinical Program
■Clinical Program
■Additional Reading
■Other Resources

--------------------------------------------------------------------------------

Weight Loss for Life There are many ways to lose weight, but it is not always easy to keep the weight off. The key to successful weight loss is making changes in your eating and physical activity habits that you can keep up for the rest of your life. The information presented here may help put you on the road to healthy habits. MFT Continuing Education

--------------------------------------------------------------------------------

Can I benefit from weight loss?
Some Weight-related Health Problems

■diabetes
■heart disease or stroke
■high blood pressure
■high cholesterol
■gallbladder disease
■some types of cancer
■osteoarthritis (wearing away of the joints)
■sleep apnea (interrupted
breathing during sleep)

Health experts agree that you may gain health benefits from even a small weight loss if:


■You are considered obese based on your body mass index (BMI) (see BMI chart below).
■You are considered overweight based on your BMI and have weight-related health problems or a family history of such problems.
■You have a waist that measures more than 40 inches if you are a man or more than 35 inches if you are a woman.
A weight loss of 5 to 7 percent of body weight may improve your health and quality of life, and it may prevent weight-related health problems, like type 2 diabetes. For a person who weighs 200 pounds, this means losing 10 to 14 pounds.

Even if you do not need to lose weight, you should still follow healthy eating and physical activity habits to help prevent weight gain and keep you healthy over the years.

Body Mass Index

BMI is a tool that is often used to determine whether a person’s health is at risk due to his or her weight. It is a ratio of your weight to your height. A BMI of 18.5 to 24.9 is considered healthy, a BMI of 25 to 29.9 is considered overweight, and a BMI of 30 or more is considered obese. You can find your BMI using the chart below, and you can also see the weight range that is healthy for your height.

BMI
19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 Weight
(Pounds)
Height (Inches)
58 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 191
59 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 198
60 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204
61 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 211
62 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 218
63 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 225
64 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 232
65 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240
66 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 247
67 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249 255
68 125 131 138 144 151 158 164 171 177 184 190 197 204 210 216 223 230 236 243 249 256 262
69 128 135 142 149 155 162 169 176 182 189 196 203 210 216 223 230 236 243 250 257 263 270
70 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250 257 264 271 278
71 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279 286
72 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287 294
73 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295 302
74 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303 311
75 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311 319
76 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295 304 312 320 328


Source: Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults, National Institutes of Health, National Heart, Lung, and Blood Institute, September 1998.

* Without Shoes
**Without Clothes

--------------------------------------------------------------------------------

How can I lose weight? To lose weight you need to take in fewer calories than you use. You can do this by creating and following a plan for healthy eating and a plan for regular physical activity.

You may also choose to follow a formal weight-loss program that can help you make lifelong changes in your eating and physical activity habits. See below for more information on weight-loss programs.
--------------------------------------------------------------------------------

Your Plan for Healthy Eating
The Nutrition Facts label from the U.S. Food and Drug Administration (FDA) is found on most packaged foods. It tells you how many calories and how much fat, protein, carbohydrate, and other nutrients are in one serving of the food. For more information on the Nutrition Facts, see “Other Resources” at the end of this brochure.
It may be hard to stick to a weight-loss “diet” that limits your portions to very small sizes or excludes certain foods. You may have difficulty making that work over the long term. Instead, a healthy eating plan takes into account your likes and dislikes, and includes a variety of foods that give you enough calories and nutrients for good health.


Make sure your healthy eating plan is one that:

■Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
■Includes lean meats, poultry, fish, bean, eggs, and nuts.
■Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
For more specific information about food groups and nutrition values, visit: http://www.healthierus.gov/dietaryguidelines.

--------------------------------------------------------------------------------

Your Plan for Regular Physical Activity Regular physical activity may help you lose weight and keep it off. It may also improve your energy level and mood, and lower your risk for developing heart disease, diabetes, and some cancers.

According to the 2008 Physical Activity Guidelines for Americans, experts believe all adults should be physically active. Some activity is better than none, and individuals who engage in any amount of physical activity may gain some health benefits. The majority of your physical activity should be moderate to vigorous in intensity. However, adults should aim to include muscle-strengthening activities as well. For more information on the Physical Activity Guidelines, see the “Other Resources” section at the end of this brochure.

You can be physically active every day for one extended period of time, or you can break it up into shorter sessions of 20, 15, or even 10 minutes. Try some of these physical activities:


■walking (15 minutes per mile or 4 miles per hour)
■biking
■tennis
■aerobic exercise classes (step aerobics, kick boxing, dancing)
■energetic house or yard work (gardening, raking, mopping, vacuuming)
--------------------------------------------------------------------------------


What types of weight-loss programs are available? There are two different types of weight-loss programs—clinical and nonclinical. Knowing what a good program will offer and what to look for may help you choose a weight-loss program that will work for you.

Nonclinical Program

What it is: A nonclinical program may be commercially operated, such as a privately owned weight-loss chain. You can follow a nonclinical program on your own by using a counselor, book, website, or weight-loss product. You can also join others in a support group, worksite program, or community-based program. Nonclinical weight-loss programs may require you to use the program’s foods or supplements.

A safe and effective program will offer:

■Books, pamphlets, and websites that are written or reviewed by a licensed health professional such as a medical doctor (M.D.) or registered dietitian (R.D.).
■Balanced information about following a healthy eating plan and getting regular physical activity.
■Leaders or counselors who show you their training credentials. (Program leaders or counselors may not be licensed health professionals.)

Program cautions:

■If a program requires you to buy prepackaged meals, find out how much the meals will cost—they may be expensive. Also, eating prepackaged meals does not let you learn the food selection and cooking skills you will need to maintain weight loss over the long term.
■Avoid any diet that suggests you eat a certain formula, food, or combination of foods for easy weight loss. Some of these diets may work in the short term because they are low in calories. But they may not give you all the nutrients your body needs and they do not teach healthy eating habits.
■Avoid programs that do not include a physical activity plan.
■Talk to your health care provider before using any weight-loss product, such as a supplement, herb, or over-the-counter medication.
Clinical Program

What it is: A clinical program provides services in a health care setting, such as a hospital. One or more licensed health professionals, such as medical doctors, nurses, registered dietitians, and psychologists, provide care. A clinical program may or may not be commercially owned.

Clinical programs may offer services such as nutrition education, physical activity, and behavior change therapy. Some programs offer prescription weight-loss drugs or gastrointestinal surgery.

Prescription Weight-loss Drugs. If your BMI is 30 or more, or your BMI is 27 or more and you have weight-related health problems, you may consider using prescription weight-loss drugs. Drugs should be used as part of an overall program that includes long-term changes in eating and physical activity habits. Only a licensed health care provider can prescribe these drugs. See “Additional Reading” for more information about prescription medications for the treatment of obesity.

Bariatric Surgery. If your BMI is 40 or more, or your BMI is 35 or more and you have weight-related health problems such as diabetes or heart disease, you may consider bariatric surgery (also called gastrointestinal surgery). Most patients lose weight quickly. To keep the weight off, most will need to eat healthy and get regular physical activity over the long term. Surgery may also reduce the amount of vitamins and minerals that are absorbed by your body. The rapid weight loss as a result of bariatric surgery may also cause gallstones. See the “Additional Reading” section for more information about bariatric surgery.

What a safe and effective program will offer:

■A team of licensed health professionals.
■A plan to help you keep weight off after you have lost it.
Program cautions:

There may be side effects or health risks involved in the program that can be serious. Discuss these with your health care provider.

Regardless of the type of weight-loss program you choose, be sure you have follow-up visits with your health care provider. He or she may suggest ways to deal with setbacks or obstacles you may face along the way, as well as answer any questions you may have as you move forward.

For more detailed information about choosing a safe and successful weight-loss program, see the “Additional Reading” section at the end of this brochure.

It is not always easy to change your eating and physical activity habits. You may have setbacks along the way. But keep trying–you can do it!
Top


--------------------------------------------------------------------------------

Additional Reading
From the Weight-control Information Network Active at Any Size describes the benefits of being physically active no matter what a person’s size. The brochure presents a variety of activities that large people can enjoy safely.

Bariatric Surgery for Severe Obesity describes the different types of surgery available to treat severe obesity. It explains how gastrointestinal surgery promotes weight loss and the benefits and risks of each procedure.

Changing Your Habits: Steps to Better Health guides readers through steps that can help them determine what “stage” they are in—how ready they are—to make healthy lifestyle changes. Once that stage is determined, strategies on how to make healthy eating and physical activity changes are offered.

Just Enough for You describes the difference between a portion—the amount of food a person chooses to eat—and a measured serving. It offers tips for judging portion sizes and for controlling portions at home and when eating out.

Prescription Medications for the Treatment of Obesity presents information on medications that suppress appetite or reduce the body’s ability to absorb dietary fat. The types of medications and the risks and benefits of each are described.

Walking…A Step in the Right Direction offers tips for getting started on a walking program and illustrates warm-up stretching exercises. It also includes a sample walking program.

Weight and Waist Measurement explains two simple measures—BMI and waist circumference—to help people determine if their weight and/or body fat distribution are putting their health at risk.
Top


--------------------------------------------------------------------------------

Other Resources U.S. Department of Agriculture. My Pyramid Plan. April 2005.
Available at http://www.mypyramid.gov.

U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition. How to Understand and Use the Nutrition Facts Label. June 2000. Available at http://www.cfsan.fda.gov/~dms/foodlab.html.

U.S. Department of Health and Human Services (DHHS). Physical Activity Guidelines for Americans. October 2008. Available at http://www.health.gov/PAGuidelines.

National Diabetes Information Clearinghouse, National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health (NIH). Diabetes Prevention Program (DPP). DHHS. NIH Publication No. 09–5099. 2008.
Top


--------------------------------------------------------------------------------

Weight-control Information Network
1 WIN Way
Bethesda, MD 20892–3665
Phone: (202) 828–1025
FAX: (202) 828–1028
Toll-free number: 1–877–946–4627
Email: win@info.niddk.nih.gov
Internet: http://www.win.niddk.nih.gov

The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health, which is the Federal Government’s lead agency responsible for biomedical research on nutrition and obesity. Authorized by Congress (Public Law 103–43), WIN provides the general public, health professionals, the media, and Congress with up-to-date, science-based health information on weight control, obesity, physical activity, and related nutritional issues.

Publications produced by WIN are reviewed by both NIDDK scientists and outside experts. This publication was also reviewed by F. Xavier Pi-Sunyer, M.D., M.P.H., Director, New York Obesity Research Center, St. Luke’s-Roosevelt Hospital Center, and English H. Gonzalez, M.D., M.P.H., Community Medicine and Curriculum Development Coordinator, St. Vincent’s East Family Medicine Residency Program in Birmingham, AL.

This publication is not copyrighted. WIN encourages users of this brochure to duplicate and distribute as many copies as desired.

Get Fit and Be Active Your Way: Popular New Year's Resolutions

Be Active Your Way
A Guide for Adults

•Wondering about how much activity you need each week?
•Want to get physically active but not sure where to begin?
•Already started a program and would like tips on how to keep it up or step it up?

Written for men and women ages 18 to 64, this booklet is based on the 2008 Physical Activity Guidelines for Americans released by the U.S. Department of Health and Human Services. When reading, you'll want to pay special attention to the Advice to Follow boxes in this booklet. They offer you a quick snapshot of the latest information from these new guidelines.

Share this booklet with your family and friends so you can be active together!

What is physical activity?
Did you know?

•Some activity is better than none.
•The more you do, the greater the health benefits and the better you’ll feel.
Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples.

To get the health benefits of physical activity, include activities that make you breathe harder and make your heart and blood vessels healthier. These aerobic activities include things like brisk walking, running, dancing, swimming, and playing basketball. Also include strengthening activities to make your muscles stronger, like push-ups and lifting weights.

The good news?
People of all types, shapes, sizes, and abilities can benefit from being physically active. If you have a disability, choose activities in this booklet that work for you. Talk with your health care team about the amount and types of activities that are right for your ability or condition.

Making Physical Activity a Part of Your Life

Doing More
"I started taking a 45-minute water aerobics class with a group of women from church. It's really a lot of fun, and I am getting in shape. I started out going 2 days a week, and now my goal is to make it to all 3 classes a week."
Congratulations! You are doing some regular physical activity each week and are ready to do more. You may be feeling the benefits of getting active, such as having fun with friends, sleeping better, and getting toned. Are you looking for ways to do more activities at a moderate level?

Here are 2 examples for adding more activity
1.You can do more by being active longer each time. Walking for 30 minutes, 3 times a week? Go longer—walk for 50 minutes, 3 times a week.
2.You can do more, by being active more often. Are you biking lightly 3 days a week for 25 minutes each time? Increase the number of days you bike. Work up to riding 6 days a week for 25 minutes each time.
Tip: If you have not been this active in the past, work your way up. In time, replace some moderate activities with vigorous activities that take more effort. These are explained in detail in Part 3. Counselor Continuig Education
Activities for stronger muscles and bones
Advice to follow:
Adults should do activities to strengthen muscles and bones at least 2 days a week.
Choose activities that work all the different parts of the body—your legs, hips, back, chest, stomach, shoulders, and arms. Exercises for each muscle group should be repeated 8 to 12 times per session.

Try some of these activities a couple of days a week:
•Heavy gardening (digging, shoveling)
•Lifting weights
•Push-ups on the floor or against the wall
•Sit-ups
•Working with resistance bands (long, wide rubber strips that stretch)
Tip: Some people like resistance bands because they find them easy to use and put away when they are done. Others prefer weights; you can use common grocery items, such as bags of rice, vegetable or soup cans, or bottled water.

For best success
•Team up with a friend. It will keep you motivated and be more fun.
•Pick activities that you like to do.
•Track your time and progress. It helps you stay on course. Fill in these forms to help set your activity goals. Before you know it, you'll be able to do at least 2 hours and 30 minutes of activities at a moderate level each week.
•Add in more strength-building activities over time. For example, you can do sit-ups or push-ups.

Shaping up
"My son and I play in a baseball league twice a week. On the days we play, I sleep much better at night. This makes me want to do more on other days. My son wants to lift weights together, and so we got some weights and work out in the basement."

Planning your activity for the week
Physical activity experts say that spreading aerobic activity out over at least 3 days a week is best. Also, do each activity for at least 10 minutes at a time. There are many ways to fit in 2 hours and 30 minutes a week. For example, you can do 30 minutes of aerobic activity each day, for 5 days.

On the other 2 days, do activities to keep your muscles strong. Find ways that work well for you.

Want to learn more about how to add physical activity to your life?
•Join a fitness group.
•Talk to your health care provider about good activities to try.
•Speak to the worksite wellness coordinator at your job.
•Visit www.healthfinder.gov and type "activity" in the search box.

Managing Stress: Popular New Year's Resultions

Manage Stress

The Basics
Preventing and managing stress can help lower your risk of serious health problems like heart disease, high blood pressure, and depression. You can prevent or lessen stress by:

Planning ahead
Preparing for stressful events
Some stress is hard to avoid. You can find ways to manage stress by:

Noticing when you feel stressed
Taking time to relax
Getting active and eating healthy
Talking to friends and family
What are the signs of stress?
When people are under stress, they may feel:

Worried
Irritable
Depressed
Unable to focus
Stress also affects the body. Physical signs of stress include:

Headaches
Back pain
Problems sleeping
Upset stomach
Weight gain or loss
Tense muscles
Frequent or more serious colds
Use this tool to better understand your stress (http://www.mentalhealthamerica.net/llw/stressquiz.html).

What causes stress?
Stress is often caused by some type of change. Even positive changes, like marriage or a job promotion, can be stressful. Stress can be short-term or long‑term. LPC Continuing Education
Common causes of short-term stress:


Too much to do and not much time
Lots of little problems in the same day (like a traffic jam or running late)
Getting lost
Having an argument

Common causes of longer-term stress:


Divorce or problems in a marriage
Death of a loved one
Illness
Caring for someone who is sick
Problems at work
Money problems

What are the benefits of managing stress?
Managing stress can help you:

Sleep better
Control your weight
Get sick less often and heal faster
Lessen neck and back pain
Be in a better mood
Get along better with family and friends
Take Action!
Being prepared and in control of your situation will help you feel less stress. Follow these 9 tips for preventing and managing stress.

1. Plan your time.
Think ahead about how you are going to use your time. Write a to-do list and decide which tasks are the most important. Be realistic about how long each thing will take.

2. Prepare yourself.
Prepare ahead of time for stressful events like a job interview or a hard conversation with a loved one.

Picture the event in your mind.
Stay positive.
Imagine what the room will look like and what you will say.
Have a back-up plan.
3. Relax with deep breathing.
Find out how easy it is to use deep breathing to relax (http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm#deep).

4. Relax your muscles.
Stress causes tension in your muscles. Try stretching or taking a hot shower to help you relax. Check out these stretches you can do at your desk (http://dohs.ors.od.nih.gov/ergo_computers.htm#muscular).

5. Get active.
Physical activity can help prevent and manage stress. It can also help relax your muscles and improve your mood.

Aim for 2 hours and 30 minutes a week of moderate aerobic activity, like walking fast or biking.
Be sure to exercise for at least 10 minutes at a time.
Do strengthening activities (like sit-ups or lifting weights) at least 2 days a week.
6. Eat healthy.
Give your body plenty of energy by eating fruits, vegetables, and protein.

7. Drink alcohol only in moderation.
Don’t use alcohol and drugs to manage your stress. If you choose to drink, drink only in moderation. This means no more than 1 drink a day for women or 2 drinks a day for men.

8. Talk to friends and family.
Tell your friends and family if you are feeling stressed. They may be able to help.

9. Get help if you need it.
Stress is a normal part of life. But if your stress doesn’t go away or keeps getting worse, you may need help. Over time, stress can lead to serious problems like depression, post-traumatic stress disorder (PTSD), or anxiety.

If you are feeling down or hopeless, talk to a doctor about depression.
If you are feeling anxious, find out how to get help for anxiety (http://www.nimh.nih.gov/health/publications/anxiety-disorders/how-to-get-help-for-anxiety-disorders.shtml).
A mental health professional (like a psychologist or social worker) can help treat these conditions with talk therapy (called psychotherapy) or medicines.

Lots of people need help dealing with stress – it’s nothing to be ashamed of!



Learn more about how you can keep your heart healthy.

Start Today: Small Steps
Find out how positive thinking can lower your stress (http://www.mayoclinic.com/health/positive-thinking/SR00009/METHOD=print).
Test your stress smarts (http://www.apa.org/helpcenter/stress-smarts.aspx).
Check out these tips for dealing with stress (http://familydoctor.org/online/famdocen/home/common/mentalhealth/stress/167.printerview.html).
You May Also Be Interested In
Content last updated on: December 20, 2010


National Health Information Center
P.O. Box 1133, Washington, DC 20013-1133
healthfinder@nhic.org

Popular New Year's Resolutions

Popular New Year's Resolutions
Check out some New Year's resolutions that are popular year after year.

•Drink Less Alcohol
•Get a Better Education
•Get a Better Job
•Get Fit
•Lose Weight
•Manage Debt
•Manage Stress
•Quit Smoking Now
•Save Money
•Take a Trip
•Volunteer to Help Others


Drink Less AlcoholSmall changes can make a big difference in reducing your chances of having alcohol-related problems. Here are some strategies to try. Check off some to try the first week, and add some others the next. MFT Continuing Education

Keeping Track
Keep track of how much you drink. Find a way that works for you, such as a 3x5” card in your wallet, check marks on a kitchen calendar, or a personal digital assistant. If you make note of each drink before you drink it, this will help you slow down when needed.

Counting and Measuring
Know the standard drink sizes so you can count your drinks accurately (see back page). One standard drink is 12 ounces of regular beer, 8 to 9 ounces of malt liquor, 5 ounces of table wine, or 1.5 ounces of 80–proof spirits. Measure drinks at home. Away from home, especially with mixed drinks, it can be hard to keep track and at times you may be getting more alcohol than you think. With wine, you may need to ask the host or server not to “top off” a partially filled glass.

Setting Goals
Decide how many days a week you want to drink and how many drinks you’ll have on those days. It’s a good idea to have some days when you don’t drink. Drinking within the limits below reduces the chances of having an alcohol use disorder and related health problems.


For healthy men up to age 65 —
•no more than 4 drinks in a day AND
•no more than 14 drinks in a week.
For healthy women (and healthy men over age 65) —
•no more than 3 drinks in a day AND
•no more than 7 drinks in a week.
Depending on your health status, your doctor may advise you to drink less or abstain.

Pacing and Spacing
When you do drink, pace yourself. Sip slowly. Have no more than one drink with alcohol per hour. Alternate “drink spacers” — non-alcoholic drinks such as water, soda, or juice — with drinks containing alcohol.

Including Food
Don’t drink on an empty stomach — have some food so the alcohol will be absorbed more slowly into your system.

Avoiding “Triggers”
What triggers your urge to drink? If certain people or places make you drink even when you don’t want to, try to avoid them. If certain activities, times of day, or feelings trigger the urge, plan what you’ll do instead of drinking. If drinking at home is a problem, keep little or no alcohol there.

Planning to Handle Urges
When an urge hits, consider these options: Remind yourself of your reasons for changing. Or talk it through with someone you trust. Or get involved with a healthy, distracting activity. Or “urge surf ”— instead of fighting the feeling, accept it and ride it out, knowing that it will soon crest like a wave and pass.

Knowing Your “No”
You’re likely to be offered a drink at times when you don’t want one. Have a polite, convincing “no, thanks” ready. The faster you can say no to these offers, the less likely you are to give in. If you hesitate, it allows time to think of excuses to go along.


Additional Tips for Quitting

--------------------------------------------------------------------------------

If you want to quit drinking altogether, the last three strategies can help. In addition, you may wish to ask for support from people who might be willing to help, such as a spouse or non-drinking friends. Joining Alcoholics Anonymous or another mutual support group is a way to acquire a network of friends who have found ways to live without alcohol. If you’re dependent on alcohol and decide to stop drinking completely, don’t go it alone. Sudden withdrawal from heavy drinking can cause dangerous side effects such as seizures. See a doctor to plan a safe recovery.



What’s a Standard Drink
In the United States, a standard drink is any drink that contains about 14 grams of pure alcohol (about 0.6 fluid ounces or 1.2 tablespoons). Below are U.S. standard drink equivalents. These are approximate, since different brands and types of beverages vary in their actual alcohol content.

beer or cooler
malt liquor
table wine
80-proof spirits
gin, vodka, whisky, etc.


˜ 5% alcohol:
12 oz.
˜ 7% alcohol:
8.5 oz.
˜ 12% alcohol:
5 oz.
˜ 40% alcohol:
1.5 oz.


Many people don’t know what counts as a standard drink and so don’t realize how many standard drinks are in the containers in which these drinks are often sold. Some examples:

For beer, the approximate number of standard drinks in
•12 oz. = 1
•22 oz. = 2
•16 oz. = 1.3
•40 oz. = 3.3
For malt liquor, the approximate number of standard drinks in
•12 oz. = 1.5
•22 oz. = 2.5
•16 oz. = 2
•40 oz. = 4.5
For table wine, the approximate number of standard drinks in
•a standard 750-mL (25-oz.) bottle = 5
For 80-proof spirits, or “hard liquor,” the approximate number of standard drinks in
•a mixed drink = 1 or more*
•a fifth (25 oz.) = 17
•a pint (16 oz.) = 11
•1.75 L (59 oz.) = 39
*Note: It can be difficult to estimate the number of standard drinks in a single mixed drink made with hard liquor. Depending on factors such as the type of spirits and the recipe, a mixed drink can contain from one to three or more standard drinks.


--------------------------------------------------------------------------------



Excerpted from NIH Publication No. 07–3769
Reprinted September 2008

FAA Certifies Santa’s NextGen-Equipped Sleigh for Christmas Eve

Press Release – FAA Certifies Santa’s NextGen-Equipped Sleigh for Christmas Eve
PrintEmailFor Immediate Release
December 20, 2010
Contact: FAA Press Office
Phone: 202-267-3883


--------------------------------------------------------------------------------

WASHINGTON – Federal Aviation Administration (FAA) safety inspectors at the North Pole certified Santa One, the reindeer-powered sleigh piloted by Santa Claus, for its Christmas Eve round-the-world delivery mission.

Santa One, led by Rudolph the Red-Nosed Reindeer, is outfitted with new satellite-based NextGen technology, which will allow Santa to deliver more toys to more children with improved safety and efficiency.

“Children around the world will get their gifts on time, regardless of the weather, thanks to NextGen,” said U.S. Transportation Secretary Ray LaHood. “We’re proud to say NextGen is bringing Santa Claus to town.”

Rudolph’s red nose has been outfitted with avionics that will broadcast Santa One’s position via satellites to air traffic controllers around the world with improved accuracy, integrity and reliability.

“Santa’s cockpit display will help improve his situational awareness by showing him and his reindeer flight crew their precise location in relation to other aircraft, bad weather and terrain,” said FAA Administrator Randy Babbitt. “NextGen will help make this an extra-safe Christmas Eve.”

The sleigh’s onboard systems have been upgraded with state-of-the-art, NextGen technology that will allow Santa One to maintain cruising altitude for as long as possible before making a continuous descent into cities and towns around the world. While maneuvering on rooftops, an advanced, onboard runway safety system will help reduce the risk of incursions between the sleigh and chimneys.

Santa’s reindeer-powered sleigh is already energy-efficient, but the NextGen technologies will further reduce Santa One’s carbon hoofprint. The shorter, faster routings means that Rudolph and the other reindeer will consume less hay, resulting in fewer greenhouse gases.

Unlike any other pilot, Santa has special permission from the FAA to fly thousands of domestic and international short-haul and long-range flights in one night. In keeping with the FAA's science-based proposal to give pilots more rest, Santa will arrange his flight plan based on his circadian rhythm. Mrs. Claus also assured FAA safety inspectors that she’ll make sure he gets plenty of rest before the flight on Christmas Eve.

Follow Santa’s progress on Christmas Eve at the NORAD Tracks Santa website: www.noradsanta.org

See how NextGen is going to improve the safety and efficiency of Santa’s rooftop descents: http://www.faa.gov/go/santa

LPC Continuing Education

Holiday Hints

The holiday season is a time for visiting and reconnecting with family, friends and neighbors. Sometimes this season can be sad or stressful for those caring for a loved one with Alzheimer’s disease. These hints are our gift in wishing you an enjoyable holiday season.

•Holidays can be meaningful, enriching times for both the person with AD and family. Maintaining (or adapting) old family rituals and traditions helps all family members feel a sense of belonging and family identity. For a person with AD, this link with a familiar past is reassuring and builds self-esteem, i.e. “Look at the beautiful family I created!”

•Set your own limits early, and be clear about them with others. You do not have to live up to the expectations of friends or relatives. Your situation is different now.

•Encourage family and friends to visit EVEN IF IT IS PAINFUL FOR THEM. Keep the number of persons visiting at one time to a minimum, or try a few people visiting quietly with the person with AD in a separate room. Most people with AD can pull it together for brief periods, if they have adequate private rest in between.

•Try some simple holiday preparation with the person with AD several days ahead. Just observing your preparations will familiarize him/her with the upcoming festivities; if they participate with you, they experience the pleasure of helping and giving as well as the fun of anticipation and reminiscing.

•Prepare potential quiet distractions (a family photo album or a simple repetitive chore like cracking nuts) to use if the person with AD becomes upset or over-stimulated.

•Try to avoid situations that further confuse or frustrate many people with AD:

◦crowds of people who expect the person with AD to remember them
◦noise, loud conversations or loud music
◦strange or different surroundings
◦changes in light intensity – too bright or too dark
◦over-indulgence in rich or special food or drink (especially alcohol)
◦change in regular routine and sleep patterns

•Try scheduling activities, especially some outdoor exercise, early in the day to avoid the fatigue from added activity at the end of a long day. Familiar holiday music, story-telling, singing or church services (even on TV) may be especially enjoyable.

•If you receive invitations to holiday celebrations which the person with AD cannot attend, GO YOURSELF. Enjoy the chance to be with friends and family who love you and enjoy your company, with or without your relative.

Preparing the Guests

1.Explain as clearly as possible what has happened to the person with AD. Give examples of the unusual behaviors that may take place: incontinence, eating food with fingers, wandering, hallucinations.

2.Explain that it may not be appropriate behavior but the person with AD has a memory loss and does not remember what is expected and acceptable.

3.Remind the visitor through phone calls or letters to be understanding and not to shun the person with AD.

4.If this is the first visit since the person with AD became severely impaired, tell the visitor the visit may be painful. The memory-impaired person may not remember the guest’s name or relationship.

5.Explain that memory loss is the result of the disease and it is not intentional.

6.Stress with the guests that what is important is the meaningfulness of the moment spent together and not what the person remembers.

Preparing the Memory-Impaired Person

1.Begin showing a picture of the guest to the person with AD a week before the arrival.

2.Spend more time each day explaining who the visitor is while showing the picture.

3.Arrange a phone call for the person with AD and the visitor. The conversation may help both. The call gives the visitor an idea what to expect and gives the memory-impaired person an opportunity to familiarize him/herself with the visitor.

4.Keep the memory-impaired person’s routine as close to normal as possible.

5.During the hustle and bustle of the holiday season, guard against fatigue and find time for adequate rest.

For more information see: Holiday Visiting Tips, A Message from the Faith Community and Friends of Alzheimer’s Families (PDF, 381KB), prepared by the Duke University Aging Center Family Support Program and the Education Core, Bryan Alzheimer’s Disease Research Center, Duke University Medical Center

For more information about Alzheimer’s Disease, contact:
The Alzheimer’s Disease Education and Referral (ADEAR) Center:
1-800-438-4380
www.nia.nih.gov/Alzheimers
e-mail: adear@nia.nih.gov

A Service of the National Institute on Aging, part of the National Institutes of Health
U.S. Department of Health and Human Services

MFT Continuing Education

A Flu Vaccine that Lasts

NIH Scientists Consider Prospects for a Universal Influenza Vaccine

WHAT:
The costly, time-consuming process of making, distributing and administering millions of seasonal flu vaccines would become obsolete if researchers could design a vaccine that confers decades-long protection from any flu virus strain. Making such a universal influenza vaccine is feasible but licensing it may require innovation on several fronts, including finding new ways to evaluate the efficacy of vaccine candidates in clinical trials, conclude scientists from the National Institute of Allergy and Infectious Diseases (NIAID), part of the National Institutes of Health.

In a Nature Medicine commentary, authors Anthony S. Fauci, M.D., NIAID director, and Gary J. Nabel, M.D., Ph.D., director of the NIAID Vaccine Research Center, contrast the envisioned universal influenza vaccine with today’s seasonal influenza vaccines. Current seasonal flu vaccines prompt immune responses that mimic those made following natural exposure to the flu virus. Both exposure and vaccination elicit antibodies directed at the roundish head portion of a lollypop-shaped flu protein called hemagglutinin (HA). But the composition of HA’s head changes from year to year, gradually becoming unrecognizable to previously made antibodies. Thus, vaccination—which induces antibodies tailored to that year’s HA head region—must be repeated annually to maintain immunity to the virus.

A universal flu vaccine would have to elicit a type of immune response that rarely occurs naturally, note Drs. Fauci and Nabel. A detailed understanding of flu virus structure may make such a vaccine possible, they add. For example, scientists have identified a region of HA’s stem that is shared among diverse strains, and a research group at NIAID’s Vaccine Research Center recently created influenza vaccines that elicit antibodies aimed at this shared region, rather than at the quick-changing head. Animals that received the experimental vaccines were protected from a diverse array of flu virus strains.

In essence, say the authors, thanks to the growing body of knowledge about flu viruses and their interactions with the cells of humans and animals they infect, it may one day be possible to make a universal flu vaccine that improves on nature. They also outline how such a vaccine might proceed through stages of clinical testing and on toward licensing. For example, they sort the 16 known influenza virus subtypes into three tiers based on their likelihood of causing widespread disease in humans. Drs. Fauci and Nabel suggest that vaccine development might be prioritized to produce first-generation universal influenza vaccine candidates that protect against multiple virus strains within the highest priority group. LPC CEUs
For more information about NIAID research on influenza, visit the NIAID flu Web portal.

ARTICLE:
GJ Nabel and AS Fauci. Induction of unnatural immunity: Prospects for a broadly protective universal influenza vaccine. Nature Medicine DOI: nm.2272 (2010).

WHO:
NIAID Director Anthony S. Fauci, M.D., and Gary J. Nabel, M.D., Ph.D., director, Vaccine Research Center, NIAID, are available to discuss their paper.

CONTACT:
To schedule interviews, please contact Anne A. Oplinger in the NIAID Office of Communications at 301-402-1663 or niaidnews@niaid.nih.gov.

December is National Impaired Driving Prevention Month

December 2010

By presidential proclamation, December is National Impaired Driving Prevention Month. This month seems particularly suited to this observation because traffic fatalities that involve impaired drivers increase significantly during the Christmas and New Year’s holiday periods.[i] But impaired driving is a roadway hazard that exists throughout the year. In 2009, nearly 11,000 people were killed in crashes involving impaired drivers[ii]—or about one death every 49 minutes. As a Nation, as communities, and as individuals, we need to take stronger action to help ensure that our roads and those who drive on them remain safe throughout the holidays and every day.

In an average year, 30 million Americans drive drunk, and 10 million Americans drive drugged. SAMHSA’s new survey on impaired driving, State Estimates of Drunk and Drugged Driving, found that nationally 13.2 percent of all people aged 16 or older drove under the influence of alcohol and 4.3 percent drove under the influence of illicit drugs during the past year. Some States recorded rates of drunk driving higher than 20 percent.

Furthermore, rates of impaired driving differed dramatically by age. While 11.8 percent of people aged 26 and older drove drunk, 19.5 percent of people aged 16 to 25 drove drunk. While 2.8 percent of the older group drove drugged, 11.4 percent of younger drivers did so.

President Barack Obama has made combating drugged driving a priority of drug control and has set a national goal of reducing drugged driving prevalence by 10 percent by 2015. To help achieve this goal, SAMHSA is working with the Office of National Drug Control Policy and the National Institute of Drug Abuse to develop standard screening methods to help detect the presence of drugs among drivers. SAMHSA also is advancing its primary strategic initiative: to prevent substance abuse and mental illnesses by creating prevention-prepared communities that can reduce the likelihood of these often-related problems and their consequences.

In issuing his proclamation, President Obama asked all Americans “to recommit to preventing the loss of life by practicing safe driving practices and reminding others to be sober, drug free, and safe on the road.” Talk openly about this issue and set a good example for others, especially young people, by making “one for the road” a nonalcoholic beverage. For evidence-based approaches on preventing underage drinking, visit the Too Smart To Start and Stop Underage Drinking Portal of Federal Resources Web sites.

SAMHSA wishes a safe and healthy new year in 2011 to all.


--------------------------------------------------------------------------------
[i] National Highway Traffic Safety Administration. (2007). Fatalities related to alcohol-impaired driving during the Christmas and New Year’s Day holiday periods. Traffic Safety Facts. From

http://www-nrd.nhtsa.dot.gov/Pubs/810870.PDF (accessed December 16, 2010).

[ii] National Criminal Justice Reference Service, U.S. Department of Justice. (2010). Impaired driving. From http://www.ncjrs.gov/impaireddriving (accessed December 16, 2010).

MFT CEUs

Stress Less during the holidays

Too often, the holiday season is a very stressful time, followed by a post-holiday letdown that can take us the rest of the winter to recover from. Learn more about the causes of holiday stress and what you can do to avoid it. MFT Continuing Education
Causes of holiday stress
Many factors can contribute to holiday stress. Some of the most common include:

•Too much of a good thing: eating, drinking and spending too much. An overabundance of parties and gift-giving may lead people to eat, drink and be merry – often to excess. Overindulging in rich foods, alcohol and spending can burden many people with the additional stress of dealing with consequences (weight gain, memories of embarrassing behavior and debt) that linger after the season is over.

•Family fatigue: too much togetherness. The holidays are a time when families tend to gather. While this can be a wonderful thing, even the most close-knit families can overdose on togetherness, making it hard for family members to maintain a healthy balance between family-time and alone-time.

•Not enough togetherness. For those who don’t have family, loneliness can be just as difficult. When everyone else seems to be getting together with family, those who rely more on friends for support can feel left out and alone.

•SAD can make you sad. As daylight diminishes and the weather causes many of us to spend more time indoors, many people are affected to some degree by a type of depression known as seasonal affective disorder (SAD). It’s a subtle, but very real condition that can be a source of stress and unhappiness during a time when people expect to feel just the opposite.

Minimizing holiday stress

Unlike many other types of stress, holiday stress is predictable. We can make plans to reduce the amount of stress we experience and the impact it has on us. Here are some tips to help you reduce holiday stress:

•Set your priorities. The flurry of baking, shopping, sending cards, visiting relatives and other activities can leave you exhausted by January. Pick a few favorite activities and really enjoy them. Skip the rest.

•Cut corners. If you can’t imagine the idea of skipping all some of the activities that usually run you ragged, find ways to simplify. For example, only send cards to those you’re in regular contact with or don’t include a personal note in each one.

•Watch your finances. Before you go shopping, plan a reasonable budget for holiday spending. Then, stick to your budget. King County’s Making Life Easier Program can help. The program offers financial consultation on issues such as budgeting and financial planning and 8 free counseling sessions with a licensed professional per problem per year.

•Change your expectations for togetherness. Think back to previous years and try to pinpoint the amount of togetherness with family and friends you can handle before feeling stressed out. Then, look for ways to minimize the stress. Try limiting the number of parties you attend or the time you spend at each. Or, reduce the time you spend with family to an amount that will feel special without leaving you exhausted.

•Nurture your heart. If holidays tend to make you feel lonely or depressed, make plans to meet with a friend, spiritual leader or counselor to get the support you need. If virtually everyone you know is with family during the holidays, consider volunteering to help others. Helping others can be rewarding and help fill the void you may be feeling.

•Take care of yourself. Your holiday plans should include steps to take care of your physical and emotional health. Remember to get enough sleep and eat nutritiously. Also, be sure to exercise daily if possible. Exercise and exposure to daylight can help reduce or even eliminate the symptoms of SAD.

Seasonal Affective Disorder

Seasonal affective disorder (SAD), also known as winter depression or winter blues, is a mood disorder in which people who have normal mental health throughout most of the year, experience depressive symptoms in the winter or, less frequently, in the summer,spring or autumn, repeatedly, year after year. In the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV), SAD is not a unique mood disorder, but is "a specifier of major depression". Once regarded skeptically by the experts, seasonal affective disorder is now well established. Epidemiological studies estimate that its prevalence in the adult population of the US ranges from 1.4 percent (Florida) to 9.7 percent (New Hampshire). Social Worker Continuing Education
The US National Library of Medicine notes that "some people experience a serious mood change when the seasons change. They may sleep too much, have little energy, and may also feel depressed. Though symptoms can be severe, they usually clear up."[4] The condition in the summer is often referred to as reverse seasonal affective disorder, and can also include heightened anxiety.

SAD was first formally described and named in 1984 by Norman E. Rosenthal and colleagues at the National Institute of Mental Health.

There are many different treatments for classic (winter-based) seasonal affective disorder, including light therapy with sunlight or bright lights, antidepressant medication, cognitive-behavioral therapy, ionized-air administration,and carefully timed supplementation of the hormone melatonin.

Symptoms

Symptoms of SAD may consist of difficulty waking up in the morning, morning sickness, tendency to oversleep as well as to overeat, and especially a craving for carbohydrates, which leads to weight gain. Other symptoms include a lack of energy, difficulty concentrating on completing tasks, and withdrawal from friends, family, and social activities. All of this leads to the depression, pessimistic feelings of hopelessness, and lack of pleasure which characterize a person suffering from this disorder.

Diagnostic criteria

According to the American Psychiatric Association DSM-IV criteria, Seasonal Affective Disorder is not regarded as a separate disorder. It is called a "course specifier" and may be applied as an added description to the pattern of major depressive episodes in patients with major depressive disorder or patients with bipolar disorder. The "Seasonal Pattern Specifier" must meet four criteria: depressive episodes at a particular time of the year; remissions or mania/hypomania at a characteristic time of year; these patterns must have lasted two years with no nonseasonal major depressive episodes during that same period; and these seasonal depressive episodes outnumber other depressive episodes throughout the patient's lifetime. The Mayo Clinic describes three types of SAD, each with its own set of symptoms. In the popular culture, sometimes the term "seasonal affective disorder" is applied inaccurately to the normal shift to lower energy levels in winter, leading people to believe they have a physical problem that should be addressed with various therapies or drugs.

Physiology

Seasonal mood variations are believed to be related to light. An argument for this view is the effectiveness of bright-light therapy. SAD is measurably present at latitudes in the Arctic region, such as Finland (64º 00´N) where the rate of SAD is 9.5%. Cloud cover may contribute to the negative effects of SAD.

The symptoms of SAD mimic those of dysthymia or even major depressive disorder. There is also potential risk of suicide in some patients experiencing SAD. One study reports 6-35% of sufferers required hospitalization during one period of illness. At times, patients may not feel depressed, but rather lack energy to perform everyday activities.

Various proximate causes have been proposed. One possibility is that SAD is related to a lack of serotonin, and serotonin polymorphisms could play a role in SAD, although this has been disputed. Mice incapable of turning serotonin into N-acetylserotonin (by Serotonin N-acetyltransferase) appear to express "depression-like" behavior, and antidepressants such as fluoxetine increase the amount of the enzyme Serotonin N-acetyltransferase, resulting in an antidepressant-like effect. Another theory is that the cause may be related to melatonin which is produced in dim light and darkness by the pineal gland, since there are direct connections, via the retinohypothalamic tract and the suprachiasmatic nucleus, between the retina and the pineal gland.

Subsyndromal Seasonal Affective Disorder is a milder form of SAD experienced by an estimated 14.3% (vs. 6.1% SAD) of the U.S. population. The blue feeling experienced by both SAD and SSAD sufferers can usually be dampened or extinguished by exercise and increased outdoor activity, particularly on sunny days, resulting in increased solar exposure. Connections between human mood, as well as energy levels, and the seasons are well documented, even in healthy individuals. Mutation of a gene expressing melanopsin has been implicated in the risk of having Seasonal Affective Disorder.

Take Your Holiday Spirit into the New Year by Linda Davis

The holiday season is a time of great generosity as people reflect on the previous year, think about why they are thankful, and look for ways to support those in need. It is important to remember that homelessness organizations need your help year-round. When you feel like donating your time or money this holiday season, consider waiting until another time next year. If you are a provider, don’t be afraid to ask volunteers and donors to extend their generosity into the New Year. Here are some ideas. Content:

Consider throwing a holiday party at a local homeless service agency in January, February or March, rather than in November or December. The holidays are often a time of abundance for these programs. Many special meals, donations and services are provided by an army of volunteers that are eagerly anticipated, and soon disappear after December.

If you are considering volunteering during the holiday season, why not put it off until later in the winter, or even in the spring or summer? The months after the holidays can be especially trying for people who are homeless and your volunteer efforts would be a true gift.

At any time of year, join forces with colleagues from work, civic groups or spiritual communities. You could create and serve meals, develop care packages, or raise money to help a family with first and last month’s rent and a security deposit.

Not sure what to do and when to do it? Contact your local homeless service provider network. Decide which program you want to support and contact them to determine what they need, and when it would be most helpful.

Here are some links to help you do your holiday homework:

Continuum of Care Contacts (organized by state/region):
http://hudhre.info

United Way:
www.211.org

VolunteerMatch
www.volunteermatch.org

Idealist
www.idealist.org

Volunteers are essential to many homeless service agencies. Whether you are new to an organization or a seasoned pro, these tips will help you to make the most of your time as a volunteer. If your organization counts on volunteers, share these tips with the team – and add your own! Social Worker Continuing Education
1. Dress comfortably.
You will probably be on your feet so make sure that your shoes and clothes can go the distance.

2. Show up on time and ready to work.
Chances are your program relies on volunteers, so be punctual and let someone know when you will be late or absent.

3. Let your supervisor know when you arrive.
Even if you are a regular volunteer, check in at the beginning of your shift to find out where you can pitch in.

4. Don’t be afraid to ask questions.
Staff appreciate the gift of your time and want you to feel comfortable. Asking questions helps to clarify expectations for everyone.

5. Know where and when to have conversations with consumers and staff.
Many programs have rules about loitering in certain areas and prefer that volunteers finish their assigned tasks before spending time talking with consumers and team members.

6. Be open-minded.
As a volunteer, you may be asked to assist with a variety of tasks, depending on the changing needs of your agency. Don’t be afraid to step outside of your comfort zone and try something new.

7. Know your boundaries.
Burnout is an issue for direct service providers and volunteers. Be a sensitive listener, but understand the limitations of your role. Volunteers are not expected to do the work of case managers or clinicians.

8. Have a sense of humor.
Working in homeless services brings many challenges and rewards. When you are faced with a tough situation, a little humor goes a long way.

9. Don’t be afraid to make suggestions.
You bring a different perspective that can be very valuable.

10. Remember that your contribution matters.

Winter Wellness Planner

Developed by CSP-NJ Institute for Wellness 2
and Recovery Initiatives – John Garafano, BS, CPRP, CFT , Jay Yudof, MS, CPRP & Peggy Swarbrick, PhD, OT,CPRP -December 2010

Winter Memories

Many of us may have good memories of winter/holiday gatherings, and/or outdoor winter recreation. Some people face challenges including isolation, limited ability to exercise, memories of losses, overeating, and overspending. This wellness planner is designed to help you plan ahead so you can maintain a sense of wellness during the winter season.

Describe a positive winter memory.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________


What do you see as the benefits of the winter season?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Holidays

The holiday season, (the holidays) is an annual festive period. Various studies have shown that the winter holiday season can have some impacts on health (social, emotional, physical etc).

What do you like to do during the Holiday Season?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

How do you celebrate the Holiday season?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Winter Challenges

Winter is the coldest season of the year in temperate climate, between autumn and spring. At the winter solstice, the days are shortest and the nights are longest, with days lengthening as the season progresses after the solstice.
Challenges during the holidays Many holidays occur during the winter months when people are already more susceptible to the common cold, flu, and depressed mood Holidays usually involve the obligation of spending money on gifts or food Alcohol is typically served during holiday functions which can be a trigger for some Holiday travel can be a major source of contention and stress. Dealing with traffic and the short-tempers of other travelers can also be quite challenging Social anxiety may be heightened when we are invited to parties with large gatherings of people.

General Stressors and Triggers

Physical
o Diet and nutrition, physical activity, sleep, Emotional
o Losses may impact harder during winter time Social
o Too much stimuli or may not have a support network so sense of loneliness becomes overwhelming
o Drinking can be a trigger for some people Financial
o Spending can become out of control Spiritual
o Sense of purpose and meaning can be impacted Occupational
o Work routines are altered which can impact rhythm and – over or under productive

What triggers do you face during the holidays?
(Examples include large groups of people, overspending, and alcohol at parties)
1.
2.
3.
4.
5.

List supporters and how you can connect with them during the holidays?
Supporter Methods to Connect
1.
2.
3.
4.
5.

Diet and Nutrition Eat several small meals so that you are not starving when it comes time to eat a holiday feast. Drink water before your meal so that you get full faster. Watch portions. Aim to eat mostly vegetables and fruit on your plate and opt out of breads and biscuits. Opt for water instead of soda, alcoholic beverages, or caffeinated drinks. Be aware that many of us get less fresh fruit and vegetables during winter months – look for healthy ways to replace these vital nutrients.
Physical Activity and Environment: Walk around a mall with friends Join an exercise class or fitness group in the community Clean your living area Enjoy outdoor winter activities Exercise extra care to prevent slips and other winter injuries, and make sure that kids and elders do the same Health Care Practice good prevention for colds and flu such as frequent hand washing If you follow self-management for a chronic health condition, don’t let holiday events, meals. Travel, etc. let you get derailed
Family, Friends, and Supporters: Consider who in your support network is a positive supporter and who might be unhealthy for you Decide on how much socialization time you need in order to feel well Make holiday get-togethers a positive opportunity to renew acquaintances with family and friends you may not see or speak with very often Make attempts to “give back” whenever possible

Finances: Plan ahead in terms of spending and know your limits Consider ways to give gifts other than spending money

Rest/Relaxation: Know your limits and plan ahead for proper balance of sleep, relaxation, and activity. Try to get enough sleep/rest each night, and avoid oversleeping during the winter months

Spiritual: Attend spiritual gatherings and celebrate in the holiday season Find ways to express gratitude each day

Expressive Art: Art can be a great way to express yourself during the holidays Consider attending a museum or holiday light show Attend a play with a holiday theme Think about combining friends/family and expressive arts – do a project or go to a show with some of the kids (young and old) in your life. MFT Continuing Education
When considering our holiday/winter wellness, it is a good idea to think of the self-care practices that we need in order to feel well and maintain/improve our overall health status. Activities like exercise, spiritual connection, social contact, and reading can all be tools that help us to stay well during the winter season. List your top five strategies for staying well this season:

Wellness Strategy How often I will do it When I will start
1.
2.
3.
4.
5.

Coping with Grief During the Holidays

For many people who have experienced a loss, holidays can be a very difficult time. "If only I can get through the holidays" is often a continued refrain during this season. In the roller coaster of grief, holidays are, for many people, a low point.

According to the Hospice Foundation of America, there are many reasons why the holidays can be so difficult. Kenneth Doka says the holidays are full of memories. We often pause to reflect on all the holiday experiences we've had, both good and bad. We remember all the people who have been part of our lives.

Second, holidays are not only times for past memories, but for fantasies of the present and future, as well. As we shop, we may see things that would be perfect gifts for the person who has died. We envision how that person would be so delighted when the gift is opened.

Third, holidays are stressful. There are so many things to do and so much to accomplish. In a time when one is already experiencing low energy, this can be overwhelming.

Finally, we can feel out of sorts with the season. Everyone seems so happy and cheerful; it is easy to feel alone. Recognizing that the holidays can be painful often helps ease that sense of isolation. We can acknowledge that this is a normal reaction to grief.

There are strategies to make holidays easier. They won't take your grief away, but they may help.

1. Be kind to yourself. Only do as much as you can comfortably manage. Honor your own feeling and needs.

2. Express your feelings. According to Judy Tatelbaum, the surest road through grief is to feel it, not deny it. When you are hurting, the best advice is cry if you need to cry.

3. Ask for what you need. If you want privacy or companionship or a shoulder to cry on, say so. Other people don't know how you feel unless you tell them. Helping you can be satisfying for someone else.

4. Don't overwhelm or over commit yourself. Give yourself a reprieve. Take time for yourself and take care of yourself. Take it slow and easy.
MFT Continuing Education

Coping with the Holidays After the Death of a Loved One or when you Are a Victim/Crime Survivor

You Can Make It Through the Holidays
Many among us have struggled with the cloud of sadness that may surround the holidays when a friend or family has experienced a tragedy such as a sudden violent death or a serious physical or emotional injury. The onslaught of holiday cheer may seem too much to bear. Holidays may give rise to new or returning bouts of depression, panic attacks, and other forms of anxiety for those whose lives have been affected. Victims of crime, family members, friends, and work colleagues may re-experience life-changing traumas through flashbacks, nightmares, and overwhelming sadness. Some have trouble sleeping, while others don't want to get out of bed. Tears may come easily, often when least expected. Old ailments, including headaches, gastrointestinal problems, and other aches and pains may return.

Many victims and families, however, have found that holidays can be manageable if they take charge of the season, rather than letting it take charge of them.

Families who have made this difficult journey offer some suggestions to help those who may be just starting down this path.

Change Traditions

Trying to make this holiday seem like holidays of the past can intensify the difference. Gather the family together early and decide which traditions to keep and which to let go. Change holiday plans to accommodate the needs and wishes of those who are hurting the most. Pay particular attention to the physical needs of someone who has acquired a disability as a result of victimization.

Create a Special Tribute

Some families light a special candle and place it on a holiday table to honor the memory of a loved one who has died. Others keep a chair empty and place a flower or other memorial on the seat. Some write treasured remembrances and place them on a special plate or in a bowl for those who wish to read them. Families of a surviving victim may want to honor that person by openly expressing gratitude for his or her presence.

Consider Carefully Where to Spend the Holidays

Many people think going away will make the holidays easier. This may be helpful if you are traveling to a place where you will feel loved and nurtured. However, if travel is arranged as a means of trying to avoid the holiday atmosphere, remember that American holidays are celebrated throughout this country and in many parts of the world. It is impossible to escape holiday reminders.

Accept grieving friends and family members as they are; don't try to tell them how they should feel or state that you "understand" how they feel. Focus on giving unconditional support.

Balance Solitude With Sociability

Rest and solitude can help renew strength. Friends and family, however, can be a wonderful source of support. If you are invited to holiday outings, make an effort to go. Attend concerts or other cultural events that lift your spirits. You may surprise yourself by enjoying special outings, even if you feel like crying later.

Relive Fond Memories

Attempting to go through the holidays pretending that nothing has happened can be a heavy and unrealistic burden. Think about holiday seasons you have enjoyed in the past and identify memories you want to hold in your heart forever. No one can take those away from you. Celebrate them and be grateful. If feelings of sadness pop up at inappropriate times, such as at work or in a public gathering, try thinking about what you have, rather than what you have lost. Focus on the blessing of the memories in your heart.

Set Aside Some "Letting Go" Time

Schedule time to be alone and release sad and lonely, pent-up feelings. You may want to cry or write about your thoughts and feelings. If someone has died, you may choose to write a letter to say "goodbye," "I love you," or "I'm sorry." Even though it may feel strange, allow your loved one to write back to you through your pen. You may be surprised at what you write. By setting aside special times to allow painful feelings to surface, it becomes easier to postpone expressing them in public.

Counter the Conspiracy of Silence

Family members may consciously or unconsciously conspire to avoid mentioning the tragedy in your family. This is usually a well-intentioned but misguided attempt to protect your feelings. If this seems to be happening, take the initiative and talk to your family about the importance of talking openly about what has happened and sharing your feelings of loss or sadness. Encourage them to tell stories about your loved one and to look for opportunities to refer to him or her by name.
LPC Continuing Education
Notice the Positive

Some people conclude that facing the holidays is simply "awful." But deciding prematurely that "everything about life is awful" is too strong a generalization from a personal tragedy. Although you may have difficult times during the holidays, you also may experience joy. Accept the love and care of others. Reach out to someone else who is suffering. Give yourself permission to feel sad and to experience joy.

Consider shopping online as an alternative to the frenzy of mall shopping-but don't try to "buy" your way out of sad feelings.


Find a Creative Outlet

If you have difficulty talking about your feelings, look for a creative way to express yourself. Write a poem or story that you can share with others. Buy watercolors or oils and put your feelings on paper or canvas, even if only splashes of color. Contribute to a favorite charity or organization in your loved one's memory-either financially or by volunteering to help. Buy gifts for less fortunate children, a hospital, or a nursing home.

Remember the Children

Listen to them. Celebrate them. Cherish them.

Children may have deep feelings that can be overlooked if you spend all your time focusing on yourself. Putting up holiday decorations can be a draining emotional experience, but these symbols are very significant to children. A friend or relative likely will be happy to help decorate or purchase and wrap gifts.


Protect Your Health

Physical and emotional stress changes the chemical balance in your system and can make you ill. Eat healthy food and avoid over-indulging in sweets. Drink plenty of water, even if you don't feel thirsty. Avoid alcohol, which can be a depressant. Take a multivitamin. Get 7 to 8 hours of sleep each night. Talk with your doctor about an antidepressant or anti-anxiety medication if you think it will help. If you are unsure how a medication will affect you, talk to your doctor about your concerns.


The most valuable help usually comes from someone who shares a common experience or understands something about what you're going through.


Call Upon Available Resources

People of faith are encouraged to observe services and rituals offered by their church, synagogue, mosque, temple, or other faith community. Many "veterans of faith" offer serenity, a quiet presence, and healing wisdom. You may want to look for a support group of persons who have suffered similar experiences. The Mental Health America has affiliates around the Nation that keep lists of such local groups. If a group does not exist in your area, you can establish your own short-term group to focus on getting through the holidays. Spend as much time as possible with the people you love the most.

Most important, remember that you can't change the past, but you can take charge of the present and shape the future.

Family Health: Holiday Health and Safety Tips

The holidays are a time to celebrate, give thanks, and reflect. They are also a time to pay special attention to your health. Give the gift of health and safety to yourself and others by following these holiday tips.

Wash your hands often.
Keeping hands clean is one of the most important steps you can take to avoid getting sick and spreading germs to others. Wash your hands with soap and clean running water for at least 20 seconds. If soap and clean water are not available, use an alcohol-based product.

Clean Hands Save Lives


--------------------------------------------------------------------------------

Stay warm.
Cold temperatures can cause serious health problems, especially in infants and older adults. Stay dry, and dress warmly in several layers of loose-fitting, tightly woven clothing.


--------------------------------------------------------------------------------

Manage stress.
The holidays don’t need to take a toll on your health. Keep a check on over-commitment and over-spending. Balance work, home, and play. Get support from family and friends. Keep a relaxed and positive outlook.


--------------------------------------------------------------------------------

Travel safely.
Whether you're traveling across town or around the world, help ensure your trip is safe. Don’t drink and drive, and don’t let someone else drink and drive. Wear a seat belt every time you drive or ride in a motor vehicle. Always buckle your child in the car using a child safety seat, booster seat, or seat belt according to his/her height, weight, and age.

Available through the CDC:
Extreme Cold: A Prevention Guide to Promote Your Personal Health and Safety

Impaired Driving

Keep Kids Safe on the Road

Stay Safe and Healthy in Winter Weather

Traumatic Brain Injury

Travelers’ Health


--------------------------------------------------------------------------------

Be smoke-free.
Avoid smoking and breathing other people's smoke. If you smoke, quit today! Call 1-800-QUIT-NOW or talk to your health care provider for help.


--------------------------------------------------------------------------------

Get check-ups and vaccinations.
Exams and screenings can help find problems before they start. They can also help find problems early, when the chances for treatment and cure are better. Vaccinations help prevent diseases and save lives. Schedule a visit with your health care provider for a yearly exam. Ask what vaccinations and tests you should get based on your age, lifestyle, travel plans, medical history, and family health history.

Available through the CDC:
Things to Do Before Your Next Check-Up

Family Health History Resources and Tools

Get Smart: Know When Antibiotics Work

Vaccines and Immunizations

Safety of 2010-2011 Flu Vaccines

Women: Stay Healthy at Any Age (AHRQ)

Men: Stay Healthy at Any Age (AHRQ)


--------------------------------------------------------------------------------

Watch the kids.
Children are at high risk for injuries that can lead to death or disability. Keep a watchful eye on your kids when they’re eating and playing. Keep potentially dangerous toys, food, drinks, household items, choking hazards (like coins and hard candy), and other objects out of kids' reach. Learn how to provide early treatment for children who are choking. Make sure toys are used properly.

Injuries among Children and Adolescents
Toy Safety Tips (CPSC)

Counselor Continuing Education
--------------------------------------------------------------------------------

Prevent injuries.
Injuries can occur anywhere and some often occur around the holidays. Use step stools instead of furniture when hanging decorations. Leave the fireworks to the professionals. Wear a bicycle helmet to help prevent head injuries.

Most residential fires occur during the winter months. Keep candles away from children, pets, walkways, trees, and curtains. Never leave fireplaces, stoves, or candles unattended. Don't use generators, grills, or other gasoline- or charcoal-burning devices inside your home or garage. Install a smoke detector and carbon monoxide detector in your home. Test them once a month, and replace batteries twice a year.

Bicycle Related Injuries

Carbon Monoxide (CO) Poisoning Prevention

Fall-Related Injuries during the Holiday Season- United States, 2000-2003

General Injury Related Information

Fire Deaths and Injuries: Prevention Tips

Fireworks-Related Injuries


--------------------------------------------------------------------------------

Handle and prepare food safely.
As you prepare holiday meals, keep you and your family safe from food-related illness. Wash hands and surfaces often. Avoid cross-contamination by keeping raw meat, poultry, seafood, and eggs (including their juices) away from ready-to-eat foods and eating surfaces. Cook foods to the proper temperature. Refrigerate promptly. Do not leave perishable foods out for more than two hours.

It's Turkey Time: Safely Prepare Your Holiday Meal

Seasonal Food Safety: Fact Sheets (USDA)


--------------------------------------------------------------------------------

Eat healthy, and be active.
With balance and moderation, you can enjoy the holidays the healthy way. Choose fresh fruit as a festive and sweet substitute for candy. Select just one or two of your favorites from the host of tempting foods. Find fun ways to stay active, such as dancing to your favorite holiday music. Be active for at least 2½ hours a week. Help kids and teens be active for at least 1 hour a day.

Alcohol: Frequently Asked Questions

Get Smart Entertaining

Healthy Weight

Be Physically Active in the New Year

Managing Diabetes During the Holidays

Physical Activity for Everyone


--------------------------------------------------------------------------------

Protect pets from rabies.
Pets are also considered family members by many. Keep them healthy. There are several things you can do to protect your pet from rabies. First, visit your veterinarian with your pet on a regular basis and keep rabies vaccinations up-to-date for all cats, ferrets, and dogs.

Searching for a Leader in the World of Online CEUs

The internet has been a viable source for finding all kinds of "stuff". It can also be a great source for finding the right CEU provider. The problem lies in sifting through the number of search results generated by whatever search engine being used. Just because a website ranks high in the search engine results, doesn't necessarily mean it is the best option. Companies are constantly battling for rankings. So, here are some things to ask when drudging through the options found on the search engine results pages.

First, "Are they approved in my state for my license?" There are so many choices in the field of online continuing education; however, many are not approved across the United States. Some specialize in a few states that may be key for them. Others just haven't done the work to achieve approval in every state. Even if the provider is approved in your state, they may not be for your particular license. It is always crucial to read the fine print of each provider and make sure they provide an easy to view table with this information.

Second, "Do they offer all the courses I need to renew my license?" Great question to ask. Look thoroughly through their course listing and make sure they have the courses to fulfill the requirements of your particular license. Something else to consider is not only do they have the core courses you need but do they have enough of a selection outside of the core courses to meet your needs in the future as well.

Third, "Can I even find what I am looking for?" How many times have you pulled up a website from a search result and spent way too much time searching for what you were interested in only to end up backing out of that site and returning to the search results list? Sometimes this may be because the site was irrelevant, however, most of the time it was probably because the website was so poorly designed that it made it way too difficult to find anything. Make sure everything is straightforward and easy to find. No wasting time, which is critical in today's busy, fast-paced world.

Fourth, "Are their rates affordable and reasonable?" This is the brass tacks of the matter. What is the cost? It has been said "You get what you pay for." For the most part this is correct. That is why it is a good rule of thumb to never pay the highest amount and at the same time never pay the lowest amount. The highest amount is usually overpriced. The lowest amount is usually stripped of any value and may cost more in the long run in both time and money. Choosing a price more in the middle is usually the best bet.

Aspira works in the fields of online CEUs for MFT continuing education, online CEUs for Social Workers, online CEUs for Counselor continuing education, and online CEUs for Addiction Counselors

Article Source: http://EzineArticles.com/?expert=Matt_Hiltibran