Whether you own a small business on a local "main" street or merely shop at one, know this: small businesses make up a majority of local economies and are imperative to the well-being of communities. Their owners are the ones who support local initiatives, little-league teams, PTAs, Chambers of Commerce and more. Most likely they are a neighbor and a friend. Shop Local shouldn't be a slogan, it should be a lifestyle.

Why Business Retention and Expansion Plans are Important for Downtowns

By Stephanie Troller, Colorado Main Street Program, Department of Local Affairs | 
From Main Street Story of the Week  | December 11, 2015 | 






Small businesses are the driving force in today’s economy, especially in downtowns.   According to the Small Business Administration (SBA), there are 28 million small businesses in the U.S. which account for 54% of all U.S. sales.  Additionally, small businesses provide 55% of all jobs and 66% of net new jobs since the 1970s (https://www.sba.gov/content/small-business-trends-impact). Therefore, it’s critical for all communities and downtowns to have a business retention and expansion (BRE) plan in place to help local small businesses, providing them with opportunities to be successful. 

After all, small businesses help increase the number of local jobs, preserve or increase the local tax base, increase property values, enhance the community’s image, increase consumer confidence, and diversify the local economy.

It is easier and cheaper to keep an existing business than it is to replace one. A business retention and expansion plan, properly implemented, not only helps keep businesses open but possibly even helps them expand.  For local governments, think of the sales and property tax lost by having a vacant building.  For Main Street practitioners, think of the image of what an empty building conveys to consumers and how that affects the overall confidence for investment in your downtown.  There are four major components to consider when designing a local BRE plan.



1. Team Building and Partnership Development.  As with any major community or economic development endeavor, it is important to form a strong team to help carry out the plan.  When building a BRE team, consider the skills and resources that are needed in order to serve the local businesses.  Is industry knowledge represented on the team?  Is the team outcome oriented?   How can partner agencies help? Can they provide services to businesses?  When forming your team, consider training and utilizing local volunteers for business visits.  By using local volunteers, connections and relationships are made stronger and using volunteer labor can help a program’s budget as well.  Make sure all partners understand and acknowledge the purpose of the program.

2. Relationship Building. With a team in place, outreach to businesses can begin.  The first efforts should focus on building trust with business owners and managers.  Once a relationship is formed, start collecting data about the business and its needs. There are several ways to collect data: focus groups, on-site business visits, or surveys. Use local community knowledge to establish a rapport with the owners and managers. Make sure to communicate the intentions of the BRE plan and follow up on any commitments made.

3. Responding to Business Needs.  After data is collected, it will need to be analyzed and understood.  First, respond to any “red-flags.”  If there is a business in risk of failing, what can be done to help?   Assistance to individual businesses at this stage will need customized solutions.  Secondly, use the information collected to create technical assistance, marketing assistance, or operational assistance programs.  If possible, create financial assistance programs geared to help businesses expand. Lastly, this data can inform long-term development programs and help local governments create policy for retention, expansion, attraction programs and funding.

4. Management and Follow-up. You will need human capital, a sufficient budget, and technology to ensure that business visitations and the technical assistance are effectively managed.  As with any program, if there is a budget, hire a coordinator or dedicate existing staff time to oversee the BRE plan. Make sure to maintain information on workforce, technical, and financial resources available to businesses. Maintain a database about the businesses and their needs and make sure to market the program and its services to the entire business community. As with any good plan, make sure it is measurable and flexible.  Make adjustments as needed.



The local businesses in your downtown are as important to placemaking as much as, if not more than, the buildings they operate in.  They provide the experiences and interactions where visitors have a memorable meal or buy an artisan gift that can’t be found anywhere else.  Small businesses also generate the sales tax which, in part, funds local governments’ operations and infrastructure investments.  If you don’t have healthy businesses, you can’t have a healthy community.  Properly implemented BRE plans can help businesses become more competitive and remove local obstacles that interfere with the success of business. 


Stephanie Troller has over 11 years working with rural and urban communities in both Colorado and New Mexico. Her experience includes business retention and recruitment, planning and implementation, housing, project and program management.  She specializes in economic development and is passionate about helping communities achieve their short term and long term goals.

I watched my wife make holiday cookies with my four year old grandson. She was teaching him how much of each ingredient to add and, frankly, he often missed that 1/4 tsp from fully making it into the bowl. "What a mess" I thought, "those cookies were not going to taste the way they should." As it turns out, there's more to the thought of letting a child help, and make a mess as an article in SLATE points out. Oh, and the cookies tasted fine.

The Value of a Mess

You should let your kids totally botch household chores from an early age.

By Jessica Lahey / SLATE

Mom and Dad’s little helper.

Photo illustration by Juliana Jiménez. Photo by Thinkstock.

Excerpted from The Gift of Failure: How the Best Parents Learn to Let Go So Their Children Can Succeed by Jessica Lahey. Out now from HarperCollins Publishers.

A friend told me recently after she’d had a car accident that left her unscathed but chastened that in the midst of the crash, she’d realized she needed to make lists of all the small details her family would need to know if she was not there to take care of them. Her son needed to know that his soccer clothes had to go into the laundry  Sunday so he’d have what he needed for Monday’s practice.

Her daughter needed to know which fabrics can go in the dryer and which cannot and what happens when wool sweaters sneak into the dryer by mistake. The kids should know how to fix the toilet when it clogs, and reset the water pressure tank after a power outage, and change a fuse, and winterize the lawn mower, and the million other things she’d taken care of herself rather than burden her kids with.

I pointed out that if she were to die in a car accident, the location of the reset lever on the water tank would be the least of her family’s worries, but I understood her point. She’d gotten a glimpse of just how paralyzed and incompetent her kids would be in her absence. When we don’t allow our children to participate in the business of running a household, they are quite helpless without us. Worse, we don’t expect competence from them, and when they do give household duties a shot, we swoop in, and we fix.

We swoop in after our kids make their beds and smooth out the lumps and bumps. We swoop in after they fold the laundry and straighten the misfolded towels. I’ve actually taken the sponge out of my son’s hands because he was making more of a mess of the milk he was supposed to be cleaning up. I understand the impulse to want things done better, or faster, or straighter. But what’s more important—that the dishes are immaculate, or that your child develops a sense of purpose and pride because he’s finally contributing in a real and valuable way to the family?

That the bed is made without wrinkles, or that your child learns to make household tasks a part of his daily routine? All this swooping and fixing make for emotionally, intellectually, and socially handicapped children, unsure of their direction or purpose without an adult on hand to guide them.

Just because your child has never done the laundry, or loaded the dishwasher, does not mean she is not capable of doing just that. And kids want to feel capable. They are creative and resourceful, and even tasks that seem unmanageable due to limits of heights or dexterity can be accomplished with the aid of a step stool and simple directions. Those dishes that belong in the high cabinets above the counter? It took a half hour, but when my younger son was first assigned dishwasher duty at 6 or 7, he dragged a chair from the living room to reach the shelves.

One by one, he put those plates away where they belonged. When I had asked him to “unload the dishwasher,” I’d forgotten about the high shelves but he’d figured a way around that obstacle himself. The look of pride he gave me when I said, “Wait—you did all of it? Even those plates?” was utterly gratifying. Failure has been a part of that process, of course. Since that first day, he has broken dishes in the process of learning how best to carry, stack, and load them, but who cares? I’d trade 10 broken plates for his smiles of competence and pride.

Explain to your children from an early age that you expect them to contribute to the running of the household. If they are older and have never been asked to contribute before, be honest. Cop to the fact that you failed yourself and have been underestimating their abilities all along. Set clear expectations, and hold your kids accountable when they don’t meet those expectations. If your daughter’s job is to clean up her place after meals and rinse the dishes before putting them in the dishwasher, and she forgets, leave the dishes out. Explain to her that the once–easily-rinsable food dries over time, and it will be much harder to clean it off when she finally gets around to it, but the dishes will remain on the table, waiting for her to clean them up.

Even if that dish sits on the table for two days, don’t nag or hover, and absolutely no swooping or fixing, but be present and help problem-solve. Be there to help if your son is not sure about a cycle setting on the washer or if something goes horribly awry with the fabric softener, but find something absorbing to do while he goes about the work. If you go behind your child’s back and redo the chore he has just finished to his satisfaction, even if it’s after he’s left the room, he’ll notice. You will be telling him through your actions not only that he is incompetent but that you will finish the job if he’s careless.

And no bribes or rewards of cash payment—those kinds of short-term incentives can be used to kick-start motivation but don’t work as a long-term strategy. When I praised my son for putting those plates away in the high cupboards, I was not praising him for taking on the task, because he knew I expected that of him. Rather, I was praising him for the extra effort, determination, and perseverance he showed when he hit a roadblock.

Even toddlers, with their diminutive hands and limited attention spans, can begin to explore their abilities and competence in shared household responsibilities. When dealing with younger children, be sure to make your expectations clear and age-appropriate. Communicate family participation as a privilege, or even a game, and toddlers can accomplish more than you might expect. Here are some examples of the kinds of tasks toddlers are capable of learning:

• Put their dirty clothes in a basket or hamper.
• Dress themselves with clothing that’s not too complicated.
• Fold simple items of clothing or linens such as pillowcases or washcloths.
• Put their clothes away in drawers.
• Follow two- or three-step directions in order to complete tasks. (“Get your toothbrush, put toothpaste on it, brush your teeth.”)
• Throw trash and recycling away in the proper place.
• Put toys away in tubs and baskets when they are done playing with them.
• Get out and put away their dishes as long as you arrange their cups and bowls on a low shelf.
• Feed the dog or cat.

Most of us have heard that there are both complex carbohydrates and simple carbohydrates and that the complex ones are good for us while the simple ones are not. But that's not always true. A better way to look at carbohydrate consumption and which adversely affect diet, blood sugar levels, insulin resistance, caloric intake and more is to use the glycemic index. In short, if you're looking to lose weight, control blood sugar, and eat well, choose foods that are rated "50" and below while avoiding as much as possible those foods above that mark.

 

Personal Health

 

The Fats You Don’t Need to Fear, and the Carbs That You Do

 

By Jane E. Brody

October 19, 2015

Credit Paul Rogers

The nutritional pickle so many Americans are now in is largely a result of “an oversimplification of dietary recommendations that created a fat phobia,” Dr. Frank B. Hu of the Harvard T. H. Chan School of Public Health told me.

Starting in the 1970s, when accumulating evidence from animal and human studies showed that a diet high in saturated fats and cholesterol was an important risk factor for cardiovascular disease, dietary guidelines urged people to eat less fat.

Although health advice focused on saturated fats from high-fat animal foods, many people generalized the advice to mean all fats, choosing in their stead a panoply of reduced-fat and fat-free foods rich in carbohydrates, from crackers to sweetened yogurts. They especially increased their consumption of two kinds of carbohydrates, refined starches and sugars, that have helped to spawn the current epidemic of obesity and Type 2 diabetes.

Experts now realize that efforts to correct past dietary sins that made heart disease and stroke runaway killers have caused the pendulum to swing too far in the wrong direction.

“The mistake made in earlier dietary guidelines was an emphasis on low-fat without emphasizing the quality of carbohydrates, creating the impression that all fats are bad and all carbs are good,” Dr. Hu, a professor of nutrition and epidemiology, said. “It’s really important to distinguish between healthy fats and bad fats, healthy carbs and bad carbs.”

He explained that saturated fat, found in fatty animal foods like meats and dairy products, raises blood levels of cholesterol and is not healthy, “but olive oil is important — it’s beneficial for cardiovascular health and body weight.” Olive oil, like canola, avocado and nut oils, is monounsaturated, and while it has as many calories as meat and dairy fat, it does not raise serum cholesterol or foster fat-clogging deposits in blood vessels.

“We have to get out of the fat phobia mind-set,” Dr. Hu stressed, adding that we also have to abandon the idea that all complex carbohydrates are good.

Sugars are simple carbohydrates and starches are complex carbohydrates; all are ultimately broken down into glucose, the body fuel that circulates in blood. Sugars are digested rapidly, quickly raising blood glucose, but most starches take longer to digest.

Important exceptions are refined carbohydrates, like white bread and white rice. Starchy foods with highly processed grains that have been stripped of dietary fiber act more like sugar in the body. They are rapidly digested and absorbed, raising blood levels of glucose and prompting the secretion of insulin to process it. When consumed in excess of the body’s need for immediate and stored energy, refined carbs and sugars can result in insulin resistance and contribute to fatty liver disease.

Alas, potatoes, the nation’s most popular vegetable, act like sugars and refined carbohydrates. They have what is called a high glycemic index, the ability to raise blood glucose rapidly. Potatoes, Dr. Hu explained, are made of long chains of glucose easily digested by enzymes in the mouth and stomach, and the fat in French fries slows the process only slightly.

The concept of a glycemic index, proposed in 1981 by David Jenkins and his colleagues in The American Journal of Clinical Nutrition, has since been validated repeatedly and is now accepted as a good way to distinguish between the kinds of carbohydrates that are health-promoting or at least neutral and those that have negative health effects.

In 2002, Dr. David S. Ludwig, a pediatrician, endocrinologist and nutrition researcher at Boston Children’s Hospital and professor at the Harvard T. H. Chan School of Public Health, published a comprehensive review of how glycemic index influences human physiology, clearly demonstrating its importance to preventing and treating obesity, diabetes and cardiovascular disease. Had Americans and their physicians heeded it then, we might have been largely spared the fix we’re now in.

The index was developed by testing the glucose response to a standard amount of carbohydrate against a reference food, either pure glucose (index number 100) or white bread (71). High-glycemic foods like baked Russet potatoes (111), white baguette (95), cornflakes (93), white rice (89), pretzels (83), instant oatmeal (83), rice cakes (82), Gatorade (78) and French fries (75) induce higher blood glucose levels than ordinary white bread and are best consumed infrequently and in small quantities.

At the other end of the glycemic spectrum, oatmeal (55), pasta (46 for spaghetti, 32 for fettuccine), apples (39), carrots (35), skim milk (32), black beans (30), lentils (29), prunes (29), barley (28), chickpeas (10), grapefruit (25), peanuts (7) and hummus (6) have a smaller effect on blood glucose, and green vegetables like broccoli have too little an effect to be measured.

Closely related to the glycemic index is the glycemic load. While the glycemic index measures how quickly a particular food raises blood sugar, the glycemic load takes portion sizes into account. Hence a food like watermelon, with a high glycemic index, has a low glycemic load, since much of the fruit is water.

High-glycemic foods are a particular problem for people trying to control their weight. The amount of insulin released to lower blood glucose can overshoot the mark and result in a rapid return of hunger. A low-glycemic food, on the other hand, has no such effect. And those that are rich in wholesome fats, like peanuts or avocado, can actually delay the return of hunger, though the calories can add up quickly if consumed to excess.

“The glycemic index and glycemic load of the average diet in the United States appear to have risen in recent years because of increases in carbohydrate consumption and changes in food-processing technology,” Dr. Ludwig wrote in 2002. The pattern persisted in the decade that followed, and can largely explain the rise in overweight and obesity among Americans of all ages.

In addition, chronic consumption of meals with a high-glycemic effect can induce insulin resistance, the hallmark of Type 2 diabetes, and an excess of free fatty acids in the blood, resulting in fatty liver disease. The prevalence of both these disorders has risen in recent years, and both can lead to chronic inflammation, a promoter of cardiovascular disease.

Dr. Hu said that when he was growing up in China, most people were physically active and thus able to handle the glycemic load of large amounts of white rice consumed. “Now, however, the Chinese have become more sedentary but still consume large amounts of white rice, and both obesity and diabetes are on the rise,” he said.

There are many reasons as to why one would want to lose weight. Health reasons including the conditions caused by obesity such as metabolic syndrome, diabetes, HBP and more should be the number one reason. But in reality, for many, the desire to look better would be the primary motivator. A new study reported in MNT indicates how much weight one needs to lose to appear more attractive.

 

How much weight do we need to gain or lose to appear more attractive?

Written by Marie Ellis / Medical News Today

Published: Monday 7 December 2015

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Previous studies have shown that so-called attractive people earn higher wages, receive more favorable outcomes in court and are more likely to win political elections. But what is this elusive index of attractiveness? A new study examines social perception of attractiveness in quantitative terms and suggests a specific amount of weight people need to gain or lose before others either notice or regard them as more attractive. 

 

How much weight loss or gain makes a person appear attractive to others?

The researchers are led by Prof. Nicholas Rule, of the University of Toronto in Canada, and they publish their findings in the journal Social Psychological & Personality Science.

He and postdoctoral fellow Daniel Re specifically investigated facial adiposity, which is the perception of weight in the face, because it accurately indicates a person's body mass index (BMI).
"It is a robust indicator of one's health," says Prof. Rule. "Increased facial adiposity is associated with a compromised immune system, poor cardiovascular function, frequent respiratory infections and mortality."

He adds that "even a small decrease can improve one's health."

As such, the researchers created a collection of photos digitally, which included male and female faces between the ages of 20-40 years old.

Each of the photos contained subjects with neutral expressions, their hair pulled back and no facial ornamentation.

Women need to lose slightly less weight than men to appear 'attractive'

After altering each image to create a range of images that included gradually increasing weights, the researchers asked participants in the study to compare randomly drawn pairs of faces and to select the one that appeared heavier to them.

From their results, the team found that a change in BMI of approximately 1.33 kg/m² (2.93 lbs/m²) is the magic number at which changes are noticeable.

Re explains that they tallied the weight change thresholds in relation to BMI, rather than kilograms or pounds, "so that people of all weights and heights can apply it to themselves according to their individual stature."

After their first investigation, the researchers then looked into the threshold at which alterations in a person's facial adiposity triggered a change in perceived attractiveness.

They found that the magic decrease in weight at which the faces appeared more attractive to the study participants was 2.38 kg/m² (5.24 lbs/m²) for women and 2.59 kg/m² (5.7 lbs/m²) for men.
 
For women and men of average height, this translates to about 6.3 and 8.2 kg (13.9 and 18.1 lbs), respectively.

Commenting on their findings, Prof. Rule says:


"Women and men of average height need to gain or lose about 3.5 and 4 kg, or about 8 and 9 lbs, respectively, for anyone to see it in their face, but they need to lose about twice as much for anyone to find them more attractive."

He says this difference between men and women indicates that the facial attractiveness of women may be more susceptible to changes in weight, meaning that "women attempting to lose weight need to shed slightly fewer pounds than men for people to find them more attractive."

The researchers conclude their study by noting that their findings "contribute to a greater basic understanding of the precision and limits of social perception and may provide information of value to medical practitioners and individuals seeking to manage changes in weight."

Should you expect your doctor or other healthcare personnel to lead by example? It seems reasonable to expect that the provider who cares for your well-being is not him/herself morbidly obese, a smoker, or chronically depressed. However, those employed in healthcare are people too and they also succumb to disease and injury. Unfortunately, the workers who are treating patients aren't themselves always afforded access to care that is focused on their well-being.

GALLUP / Business Journal

Often Ignored: Healthcare Employees' Well-Being

 

by Jade Wood and Rebecca Riffkin

 

Story Highlights

• Healthcare workers must be able to lead patients by example
• Staff well-being drives significant organizational outcomes
• Helping employees thrive in all elements of well-being is key

Many healthcare providers are giving more attention to their patients' well-being by focusing on the "whole person." A crucial component of this holistic view of patient care is positioning providers as people who lead by example and thrive in their own well-being. After all, how well can medical professionals influence positive lifestyle habits in their patients if they're not embracing healthy habits themselves?

The problem is, the very workers who are treating patients can sometimes be left out of the well-being equation. Though a great deal of attention is geared toward patients' well-being, healthcare workers often have limited means to engage in well-being practices of their own. This is particularly worrisome as healthcare employees' well-being can affect a healthcare organization's ability to provide the best and safest patient care.

Defining Well-Being

Gallup and Healthways have developed a comprehensive, research-based definition of well-being and how it relates to employees, business outcomes and living a fulfilled life. This definition encompasses five interrelated and essential elements: purpose, social, financial, community and physical. Together, these elements provide key insights into individuals' sense of purpose, social relationships, financial security, relationship to their community and physical health.



Respondents can be classified as thriving, struggling or suffering in each element according to how they rate that particular facet of well-being in their lives:

• Thriving: well-being that is strong and consistent in a particular element
• Struggling: well-being that is moderate or inconsistent in a particular element
• Suffering: well-being that is low and inconsistent in a particular element

Gallup and Healthways research shows that more than half of all healthcare workers are thriving in none or only one element of well-being, rather than thriving in multiple elements. But this also means that there is a significant opportunity for their well-being to improve. A more positive finding is that one in three healthcare workers (34%) is thriving in three or more well-being elements.



Taking a "Care for the Healthcare Worker" Approach

The field of medicine can be quite stressful, as it's both emotionally demanding and logistically rigorous, which can be a recipe for burnout. The 24/7 nature of the job -- constantly being "on," with always more to do -- and regulatory and compliance tasks can create a heavy and sometimes burdensome workload for many healthcare professionals.

Healthcare workers are notorious for neglecting their own care and not taking time for their own well-being. That's why a "care for the healthcare worker" approach is essential within healthcare organizations to give workers the energy, focus and adaptability they need to come to work ready to be their best every day. In fact, healthcare workers with high well-being are more likely to be resilient and recover quickly from stress, important qualities to possess when overseeing the lives and welfare of others.

Whether a healthcare organization approaches well-being to improve its employee engagement, retain talent or meet its mission to create a healthier community, well-being drives significant business outcomes. Healthcare workers who are thriving in three or more elements are more likely to be at work every day, because they have fewer unhealthy days that prevent them from doing their usual activities than do those with lower well-being.

Furthermore, high well-being supports mental health and resiliency. Healthcare workers who are thriving in three or more well-being elements are more likely to report bouncing back quickly from illness, injury or hardship than those who are not.



Medical professionals who are thriving in three or more elements are also two times less likely to look for a new job than their counterparts with lower well-being. Both of these findings are significant, because attendance and retention are crucial components of proper patient care, patient satisfaction, correct staffing coverage and reduced expenses.



Thriving Healthcare Workers Can Help Patients and Communities Boost Their Well-Being

Improving healthcare workers' well-being requires more than simply improving physical health. Healthcare workers who don't feel connected to their community or who are struggling with debt may find it difficult to focus on their patients or model healthy behaviors to them while they are at work. When healthcare workers thrive in all elements of well-being, not just physical, healthcare
organizations can gain a competitive advantage from employees' maximized performance, reduced turnover and enhanced engagement. Establishing a culture that promotes well-being by focusing on all five elements will help healthcare workers thrive -- and this, in turn, will benefit patients and the community.

Sangeeta Agrawal contributed to the research in this story.

Survey Methods

Results are based on a Gallup Panel Web study completed by 24,320 national adults, aged 18 and older, conducted Oct. 8-Nov. 13, 2014. A subsample of 1,300 healthcare working adults was selected for this analysis. The Gallup Panel is a probability-based longitudinal panel of U.S. adults who are selected using random-digit-dial (RDD) phone interviews that cover landline and cellphones. Address-based sampling methods are also used to recruit panel members. The Gallup Panel is not an opt-in panel, and members are not given incentives for participating. The sample for this study was weighted to be demographically representative of the U.S. adult population using 2013 Current Population Survey figures. For results based on this sample, one can say that the maximum margin of sampling error is ±3 percentage points, at the 95% confidence level. Margins of error are higher for subsamples. In addition to sampling error, question wording and practical difficulties in conducting surveys can introduce error and bias into the findings of public opinion polls.

Jade Wood is Well-Being Practice Manager at Gallup.

Rebecca Riffkin is a Writer and Analyst at Gallup.

Now that it's the end of the year, have you taken time off from your job yet? Doing so is good for your health, good for your workplace (not taking your allotted time off is like you're paying your employer for you to work) and according to this Fox News article, good for the economy. No sense in being a job martyr.

Budget Travel

Why you should take all the time off you deserve

By Eileen Oginz / Fox News

Vacation Commitment Summit (Diamond Resorts International.)

Are you a job martyr?

Not the perky one who volunteers to do all the vacation chores -- the cooking, the cleaning up while everyone else goes to the beach. I'm talking about the one who doesn't make it to the beach at all, the one who either considers themselves too valuable to take time off or too scared they'll return to find their boss realized they were expendable after all. And then there's the group simply overwhelmed by the thought of all the work that would pile up in their absence.

Make it a point to make it to the beach this year. (Project: Time Off)

Whatever the reasons, Americans failed to use 429 million days of paid time off last year, the U.S. Travel Association reports. Those who get vacation time are taking less, while a quarter of Americans don't get any paid vacation at all in part because they have cobbled together several part-time jobs, explains Dr. Kenneth Matos of the Families and Work Institute, which researches work and family life issues.

Last year, a new study commissioned by MasterCard found that only half of Americans have been on, or are planning, a vacation. You've probably seen those pull-at-the-heartstrings MasterCard commercials with kids pleading with their parents to take just "One More Day" off. The campaign obviously has struck a nerve, generating over 100 million clicks, mentions, shares, likes and video completions from those of us who have heard those sentiments too many times from our own kids.

Katie Denis, a Washington, D.C., mom of a young daughter, freely admits she was a work martyr -- until she changed jobs. Now she is helping direct Project: Time Off, the new U.S. Travel Association initiative with the lofty goal of shifting our culture so that using personal time is no longer considered frivolous. "There is always going to be a reason to put vacation off, but you need to prioritize that time, not only because your family needs you to, but also because it will make you a better employee," she said. "Our research proves that HR managers agree that employees who take more vacation time are more productive, creative, and better performers."

Ready to get onboard?

The U.S. Travel Association, by the way, realized only 19 percent of its own staff was taking all of their vacation. After they offered $500 bonuses to those who did, the vast majority did "and we had the most successful year," said the association's Executive Vice President Gary Oster, speaking recently at a Vacation Commitment Summit in New York City presented by another initiative, TakeBackYourTime.org and Diamond Resorts whose CEO, David Palmer, has become a champion of this growing movement.

"In the hospitality business, we have the privilege of impacting someone's life every day, with memorable experiences and moments," he explained. "I had missed that we weren't creating that same opportunity for our team members ... it is too costly not to do this."

Palmer said his Las Vegas-based company with more than 7,000 employees now is developing programs to encourage managers to not only lead by example to take their vacations, but to encourage their team members to take theirs as well. They are even giving away all-expense paid trips every month to employees who explain why they couldn't get away otherwise every month.

At the summit, speaker after speaker detailed research findings that show people return from vacations rejuvenated, less stressed and more productive -- no real surprise. "People can't innovate if they don't have time to stop and think. Vacation gives them that opportunity," said Dr. Matos, adding that employers can benefit as much from their employees' time off as the employees themselves.

For one thing, they take less sick days. "A vacation isn't a luxury. It's a medical necessity," said Dr. Leigh Vinocur, a spokesman for the American College of Emergency Physicians, who said she sees patients daily whose conditions are caused or exacerbated by stress. "The number one thing a vacation can do is release stress," she said. They also can improve your sex life, she added, and your kids' school performance.

If you are afraid to take your vacation, here's another factoid to consider: Those who don't use all their vacation aren't any more likely to get a raise or a promotion. "Martyrdom," said Katie Denis, "is bad for business," as well as for your family life. Still, she said, in many corporate cultures, "people get weird when you want to talk about whether to take vacation."

If you still feel too guilty to get away, consider that, according to the U.S. Travel Association, those unused days cost the U.S. economy $160 billion in spending that could support 1.2 million jobs.

If your boss grumbles about the "extra work" your absence will cause, remind her how many innovative ideas you'll come back with. Denis noted that some of the greatest recent success stories have been products of vacation thinking, including Dropbox and Instagram.

Point to what MasterCard is doing. After all, said Executive Vice President Susan Kunreuther, they couldn't launch an advertising campaign to encourage Americans to take vacations while their own people weren't taking the time they were owed -- often leaving more than four days on the table.

Now MasterCard employees get reminder emails of what vacation time they have left (sent to bosses, as well) and there are incentive contests with vacation experiences as prizes. Managers, Kunreuther said, are being encouraged "to leave folks alone" during vacation and weekends.

The strategy is working. During the four months following the campaign (September to December 2014) employees, in total, took almost 1,500 more days than they had the previous year but Kunreuther added, "We have a long way to go."

So where are you going on vacation?

Metabolic Syndrome (High blood sugar/Diabetes with high blood pressure and large girth) is an epidemic in the U.S. A new study indicates brief exercise can help lower BP. Over time, exercise and diet will help lower weight/girth and reduce sugar levels. In fact, exercise and diet is an effective prohibitor of metabolic syndrome and its components and it costs little more than some of your time.

Brief bursts of activity lower blood pressure in type 2 diabetics

Published: Tuesday 10 November 2015 at 12am PST 
Written by Tim Newman  / Medical News Today 

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New research shows that just short bursts of simple, gentle exercise can significantly lower blood pressure in patients with type 2 diabetes.

 

Short flurries of exercise help lower blood pressure in type 2 diabetes patients.

 

Patients with type 2 diabetes and high blood pressure have a significantly increased risk of heart attacks and strokes. As such, research into methods that minimize these risks are vital.

An estimated 29.1 million people in the US have diabetes, of which 90-95% are type 2.
From 2009-2012, 71% of diabetic adults (aged 18 or older), had a blood pressure of at least 140/90 mm Hg or used prescription medications to lower high blood pressure.

Individuals with a systolic blood pressure of 140 or more are considered to have high blood pressure.
In 2010, hospitalization rates for stroke were 1.5 times higher among adults with diabetes aged 20 years or older, compared with the general population. Research into effective methods of controlling blood pressure are increasingly valuable as the obesity trend continues.

These new findings were presented at the American Heart Association's Scientific Sessions 2015. The team of investigators, from Melbourne, Australia, found that just a few minutes of light movement every 30 minutes could lower blood pressure.

Blood pressure reductions with very light walking

The trial was conducted on 24 obese or overweight people (average age 62) with type 2 diabetes as they sat for an 8-hour period.

Every 30 minutes, the participants either walked on a treadmill for 3 minutes at an average pace of 2 mph or carried out 3 minutes of light resistance exercises.

The resistance exercises consisted of half-squats, calf raises, knee raises or gluteal muscle squeezes. The study was carried out across 3 separate days, 8 hours per day, and the participants' blood pressure and norepinephrine levels were checked at regular intervals.

The participants who embarked on the light walking were found to have an average 10-point decrease in their systolic pressure and those engaging in resistance exercise showed a 12-point decrease.
 
Co-author Bronwyn Kingwell, PhD, says:

"It appears you don't have to do very much. We saw some marked blood pressure reductions over trial days when people did the equivalent of walking to the water cooler or some simple body-weight movements on the spot."

Long periods of inactivity have already been shown to have negative impacts on health and metabolism including obesity, high blood pressure, high blood sugar, high cholesterol and cardiovascular disease.
This is the first study on short, intermittent bursts of light activity on type 2 diabetes patients in a controlled lab setting.

Kingwell notes that exercise benefits people with type 2 diabetes because as the muscles work, they take up more blood sugar. Because the patients either cannot make enough insulin or are unable to use it efficiently, this reuptake by the muscles is helpful toward maintaining a healthy internal balance.

The role of norepinephrine

The mechanisms through which blood pressure dropped during the trial are unclear. However, the team's norepinephrine measurements might give an insight. They observed an associated drop in norepinephrine as blood pressure lowered.

Norepinephrine is a hormone and neurotransmitter, and a potential candidate for causing the blood pressure drop.

Generally, norepinephrine is released in times of stress or danger. It elicits arousal and alertness, increases vigilance and improves memory recall. During sleep, norepinephrine is at its lowest concentrations in the brain.

Importantly, in regards to this study, norepinephrine also increases blood pressure and heart rate. This measured drop may well have influenced the simultaneous decrease in blood pressure. However, further investigation will be needed before we can confidently attribute these positive changes to this particular chemical.

Kingwell adds:

"Light activity breaks are not meant to replace regular, purposeful exercise. But they may be a practical solution to cut down sitting time, especially if you're at your desk all day."

So, in this case, less might not be more, but it certainly seems to be worthwhile. Medical News Today recently reported on how depression and diabetes are linked to a sedentary pregnancy.