Author: Dennis Hickey

I love to learn and I enjoy sharing what I’ve learned. I hope you do too because learning will nourish your personal growth. I hope you enjoy this website and visit often so you too keep learning too.

How To Handle Stress, Anxiety and Fears

Anxiety can cause many different symptoms. It might affect how you feel physically, mentally and how you behave.  It’s not always easy to recognize when anxiety is the reason you’re feeling or acting differently.

Everyone experiences stress, which is your body’s physical and emotional response to new or challenging situations. This can occur when you face problems such as those related to work, school, health, and relationships. Feeling stress can be a normal coping response and can forge a healthy sense of our ability to solve problems. However, when the stress is long term, known as chronic stress, it can lead to worsening health problems.

Healthy ways to cope with stress

Learning to cope in a healthy way can help reduce your stress. Taking small steps in your daily life to manage stress can have a big impact. Everyone manages stress differently. You can find and manage what triggers your stress and the right combination of healthy techniques that work for you.

1.  The behavioral-environmental part of the problem–

  • Exposure–confront the scary situation over and over.
  •  Analyze the situation–log and assess the possible causes.
  •  Avoid the stressful situation or person, change your environment.
  •  Seek support from friends, counselors, self-help groups, etc.

2.  The emotional part–

  • Learn to relax–counter the tension directly.
  •  Desensitization–reduce the fear or anxiety response.
  •  Flooding or venting feelings–get strong emotions off your chest.
  •  Stress inoculation–learn to “stay calm” or to “talk yourself down.”
  •  Channel “nervous energy” into fruitful activities.
  •  Develop psychological toughness–take on stressful challenges.

3.  Skills for reducing insecurity–

  • Actually, having more skills makes you feel more competent…you are!

4.   Cognitive part–

  • Observe and model a person successfully handling the scary situation.
  •  Recognize that faulty thinking may be the cause of your stress.
  •  Correct misperceptions–consult with others; test out your views.
  •  Challenge irrational beliefs and demands of how things “should” be.
  •  Right wrong conclusions–check with others, test your reasoning, learn to think     logically.
  •  Intentional thorough planning of how to cope.
  •  Healthy attitudes–face problems squarely, commit yourself to action.
  •  Build your faith in your ability to handle stress and other problems.
  •  Find an inspiring mission in life and nurture an optimistic attitude.

5.  Unconscious factors–

  • Explore your history–for traumas, stressful emotions, and beliefs.
  •  Utilize natural curiosity–ask relatives and friends about childhood.
  •  Read psychological literature and case studies: Q: “True of me too?”

Now you are prepared to plan your attack on tension and fears that hold you back. Based on what you know, select the best two or three methods and give them an honest try. If they don’t work, try something else.  Good luck.

Graphic by mohamed hassan on Pixabay

Related:  A To-Do List for Stress Relief – TUTORING YOU

Calm Your Mind, Improve your Air

 

 

A wide variety of indoor plants have many benefits, from purifying the air to promoting relaxation, which can also help you sleep better. Here are some of the best.

Why Plants Soothe Us

In today’s fast-paced environment, finding natural ways to boost your mood and reduce stress is more important than ever. Fortunately, certain plants have been shown to have calming effects on your heartbeat and breathing.  In addition, plants sustain both visually and aromatically, helping to create a purifying effect on our spaces.

Instead of wandering in forest preserves, simply gazing upon your greenery calms and steadies your nervous system. For just a few moments, you’re transported away from the stresses of your day.

Real, not fake

Having certain indoor plants brings the benefits to you. Fake foliage won’t cut it—studies have shown artificial flowers and plants don’t have the same effect. Choosing and nurturing your own plant seems to amplify the benefits.

Basically, whether placed in your living room, bedroom, or office, these plants can be a simple yet effective way to nurture your mind and spirit. With minimal care and maximum benefit, these plants are your perfect natural stress-relievers.

Lavender

Known for its calming scent, this plant is often used in aromatherapy to promote relaxation and sleep. Also, lavender’s essential oils can be diffused or added to a bath for a soothing experience

Jasmine

The sweet, exotic fragrance of jasmine is known to uplift moods and alleviate stress. Often used in teas and essential oils, its calming effects are well-documented.

Rosemary

Often associated with culinary use, rosemary’s aromatic leaves can also enhance mental clarity and reduce stress levels. 

Aloe

In addition, aloe not only is good for your skin and hair health, but it also aids in purifying air and emitting oxygen to help you sleep more soundly.

Pothos

Generally, pothos is one of the easiest plants to care for, increasing your self-satisfaction and well-being.  It works hard to increase oxygen levels in your home.

English Ivy

English ivy is celebrated for its air-purifying properties, removing pollutants and promoting a healthier indoor environment.

Snake Plant

Specifically, one Snake Plant clears the air of 107 toxins while also emitting large amounts of oxygen, helping you breathe better. Chiefly, it provides more energy and eases the pain of headaches.

Arceca Palm

The Arceca Palm purifies your air and adds moisture into the air. Moreover, breathing in the clear air created from the Areca Palm will assist in lowering anxiety and blood pressure.

Peppermint

Peppermint’s invigorating scent is known to enhance alertness.  As you breathe in the aroma of Peppermint, you will likely feel more ready to take on your day. Add it to your bath to feel the positive effects of the plant’s menthol, instantly relaxing muscles and the mind. 

Chamomile

Chamomile can easily be grown in your backyard garden. Surprisingly, when used as a tea, it reduces inflammation and aids in sleep.  Also, it makes a beautiful flower for your floral arrangement.  

Cover by pottedpatch.com

Related Reading:  Indoor Plants for Stress Relief and Relaxation – TUTORING YOU

Veterans Listen Up: TSA launches military ‘Honor Lanes’

Honor Lanes are a TSA program that gives eligible military travelers faster access through security checkpoints. At some airports, there are dedicated lanes; at others, you receive front‑of‑the‑line service by showing your ID to the lane monitor

TSA has rolled out a new perk for military veterans and current service members, as well as their families, at more than 30 airports across the United States of America. This comes in the form of a dedicated ‘Honor Lane’ at security checkpoints at participating airports.

For military members and their families, a key benefit of these dedicated fast-track lanes is that they don’t need to be in uniform to make use of them. Instead, they simply have to present a valid military or veteran ID. The TSA notes that, for veterans, some documents grant instant access, while others only establish veteran status and must be shown alongside another form of ID. It goes on to explain that:

“In airports without dedicated lanes, show your valid military or veteran ID to the lane monitor for front-of-the-line service.”

The rollout of these new Honor Lanes by the TSA marks another airport perk designed to make their lives easier.  In addition, as a way of giving back to the armed forces community.

However, the lane does not erase screening requirements, so a veteran without PreCheck receives ordinary screening. Eligible active-duty travelers can use their DoD identification number as a Known Traveler Number.

Which Airports Have the Dedicated Lanes?

The 33 airports where current and former military service personnel and their families can access dedicated lines at TSA checkpoints.  Basically, they are spread all across the United States of America. Certain large hubs are included, such as Anchorage, Atlanta, Charlotte, Denver, Detroit, Honolulu, Las Vegas, LAX, Miami, Phoenix (active only), and Seattle.

Other large airports include Cleveland, Columbus, Fort Lauderdale, Fort Myers, Nashville, Oklahoma City, Raleigh-Durham, San Antonio, San Diego, St Louis, and Tampa. Meanwhile, at smaller ones, dedicated lines can be found in Albany, Albuquerque, Birmingham, Boise, Casper, El Paso, Jackson, Little Rock, and Sioux Falls. Keep your eyes peeled for the special facilities!

Chiefly, these airports serve high concentrations of military travelers, major commands, recruit training installations, and bases with heavy leave and PCS travel.

Who Is Eligible?

Eligibility is clearly defined and includes:

  • Active-duty members from all branches
  • National Guard and Reserve members, as well as Veterans with a qualifying U.S. government-issued ID
  • Military spouses and dependents with a Department of Defense ID card
  • Gold Star family members

If your ID reflects an eligible military connection, you qualify.

This inclusivity makes the Honor Lane especially valuable for families traveling together during the holidays.

Holiday Travel Guide: How to Use the Honor Lane

Because this is a new program, many families will be using it for the first time this holiday season. Here is exactly what to do:

1. Bring the correct ID: Your military ID, dependent ID, veteran ID card, or Gold Star documentation is required for access.

2. Look for the Honor Lane signage: Some airports place it next to PreCheck, others at a separate checkpoint. If you don’t see it, ask a TSA officer directly.

3. Let the eligible traveler lead: TSA verifies eligibility at the lane entrance. Keep IDs readily accessible.

4. Arrive early (really early): Even with a dedicated lane, holidays slow everything down. Treat Honor Lane as a significant advantage, not a guarantee.

5. If your airport doesn’t have Honor Lane, default to PreCheck or standard lines: Never assume it’s available, always verify in advance.

6. If you have PreCheck, use it: Active-duty members and DoD civilians can use their DoD ID number as their Known Traveler Number. Military spouses receive a discount on PreCheck enrollment.

7. Plan your family flow: For parents traveling alone with young kids, the Honor Lane is a blessing.  It provides a smoother, more understanding environment for strollers, snacks, breast milk, medical bags, or sensory needs.

The Most Important Rule: Verify Before You Go: While the Honor Lane is expanding, TSA has not yet released a centralized, real-time directory. That means travelers must confirm availability with their specific departure airport.

Note:  I recently flew Round-trip from Chicago’s OHare airport (ORD) to Phoenix.  At both TSA lines, I was allowed to go to the head of the line just by showing my driver’s license which showed that I was a veteran.   In Chicago, this line was extremely long.

This one step can save hours of frustration and ensure you get the benefit you deserve.

Related:  11 Secrets to Speeding Through Airport Security – TUTORING YOU

Home Office Organization Ideas

 

As remote work continues to dominate professional life, the home office is once again an essential part of home life.  So, creating an efficient and comfortable home office has never been more desirable. The key to a successful home office lies in balancing aesthetics, organization, and functionality with available space.

However, you don’t want your home office often to become a magnet for paper, stationery, and unwanted clutter. Without the right organization, it can quickly become a less-than-ideal place to work.

With the above layout, everything is at your fingertips.  A vertical home office for Small Spaces because space is limited sometimes.

Basically, it may be time to learn some simple tips on how to organize it for a clean and tidy work area.   It could mean adding a bulletin board or desk organizer or replacing your small file cabinet. Or, deciding that you now require a more holistic workspace.

Let’s take it slow and start with some basic office ideas.  You can decide what you really want/need in your home office.

Do you want simple:

livingetc.com

Or quite elaborate?

forbes.com

A space saver

If pressed for space, consider something like a cabinet that puts all of your work, out of site. Printer hides behind closed panels.

The Cotswold Company

Or a cozy nook

If the items you need to organize are much tinier, save yourself future headaches by opting for multiple small organizers.

mydomaine.com

That way everything can have its own space, and you’ll always be able to find a pen without scrambling. Tucking a rattan box container onto a bottom shelf is a great way to store infrequently used odds and ends.

Opt for a Desk

mydomaine.com

A desk table adds dimension, and you can also use it to bring in a pop of color, texture, or shine to your work area. They’re also great for keeping everything orderly on a free-standing desk without cabinets. You are in the open with this set-up.

A Nested workspace

archfoundation.org

This is called a Nested Home Office:

It’s a clever, neat home office that really organizes your work life. The corner desk uses space wisely, allowing for a well-designed office.

Cubbies and a side table fit snugly under the desk, offering storage for files and tools. A clean white color scheme gives the area a bright feel while blending seamlessly with your home decor.

Everything has its place, making it easy to find what you need when you need it. This holistic approach helps create an inviting atmosphere that supports productivity.

 

I hope that one of these selections has given you an idea or two for your home office.  If you are looking for more ideas, drop a comment and I’ll do some research.

Cover photo:  archfoundation.org

Related:  Creative And Smart Home Office Organization Ideas – TUTORING YOU

Simple Habits that will Change your Life

 

 

Here are some simple habits that you could add into your life. They don’t seem like much, but if you practice them regularly, they can change many things.  First, your energy level, then your fitness, your relationships, your work. Your community and your environment will benefit in big ways.

You don’t need to become a different person. You don’t need a total overhaul. You just need to take what you’re already doing and shifting it to use as an entry point for change.

Basically, these habits aren’t about adding more to your plate. They’re about re-directing your energy through the micro-moments that already exist in your day.

This is how real change happens. Not through willpower. Not through extremes. But through awareness and repetition.

Just try a few.  Make some a morning routine. Change your life!

 

 

Let me know if they help you!

Related:  Stress Relief Hobbies that Help Manage Anxiety – TUTORING YOU

Bonus:  Quiet Habits that will change your life:

 

Small Trees for Small Spaces

If you’re a gardener with a small yard, never fear! It’s absolutely possible to grow trees in small yard spaces without running into space issues.

Here are a few small landscaping trees that will fit right in!

Red Buckeye Tree

Red buckeye is a small North American native tree found from Illinois to North Carolina, south to Florida, and west to central Texas. Also, this specimen can be used as either a perennial shrub or small, bushy tree.

Hummingbirds love the showy panicles of deep red flowers 6 to 10 inches long on fine-toothed, glossy, dark green palmate leaves. It’s an early bloomer and most gorgeous in spring and early summer. In addition, its blooms stay on the tree for weeks.

The tree is named for its large, nut-like seed.  Shiny and dark brown with a light-colored spot, is said to resemble a deer’s eye. Despite the seed considered to be a good luck charm, they are toxic if eaten.

Where to Plant

It tolerates shade, so it’s a good understory tree or shrub in landscape design. In addition, it’s an underused native plant that can be used in woodland gardens or as a specimen plant. Red buckeye is one of the earliest woody plants to leaf out.  The emerging leaves are a striking, rosy color that lights up the early spring landscape. Its brilliant flowers last for weeks in the spring.

The Lemon Tree

Gardeners can grow lemon trees outdoors and in! Lemons are a great tree for container gardening, and any other small space. Lemon trees can be started from seed, but it will be a long while until your first harvest! Instead, visit your local nursery to pick up a dwarf lemon tree. It’s important to remember to protect your lemons from frosts!

Japanese Maple

The Japanese Maple is known for its dramatic colored leaves in the Fall months. When your plant is young, make sure it has plenty of afternoon shade to protect it from harsh lighting.

There are hundreds of Japanese maple varieties that come in various sizes with a large assortment of leaf shapes and colors that range from shades of green to orange, red, purple, and variegated.

Rose of Sharon

I feature this specimen because I have it growing in my front yard. I know it’s a flowering shrub but look at it.  It could pass for a small tree. It stands over 10 feet tall now, the maximum height.

Rose of Sharon is easy to grow, even for beginning gardeners.  It is hardy in USDA zones 5-9.  Also, Rose of Sharon bushes are tolerant of a wide range of conditions, including poor soil, heat, humidity, drought and air pollution.

Flowers bloom from midsummer into fall and come in colors including white, red, pink, lavender, blue and bicolors, with single or double forms. Plants have a graceful vase-shaped habit, with small attractive green leaves that are toothed, with no significant fall color, making them suitable for rose of Sharon shrub care in many landscapes.

 

El Nino is Real

El Niño isn’t a season — it’s a warm-water pattern in the Pacific Ocean, like a fever that runs hottest in winter. Because the ocean takes months to heat the whole planet, its record-heat effect shows up the following year.

What Is a Super El Niño?

El Niño is the warm phase of a natural climate cycle known as the El Niño-Southern Oscillation (ENSO). Undeniably occurs when sea surface temperatures in the central and eastern tropical Pacific rise above average. The warming can alter atmospheric circulation patterns worldwide, influencing rainfall, temperatures, storms and droughts.

 A “super” El Niño is gaining strength as we speak. If the climate phenomenon continues building at this pace, it could become the strongest El Niño we’ve seen in more than 75 years.

The current El Niño is already among the strongest observed for this time of year. NOAA says there is more than a 90 percent chance it will reach “very strong” status this fall and winter, and a 69 percent chance it could exceed the strength of all El Niño events on record dating back to 1950.

Other elements

There are other elements influencing our climate and weather patterns, like warming global temperatures. However, El Niño is not the only thing that affects these seasonal forecasts, but it is one of the big drivers of it. It gives much certainty to the forecast.

Experts Warn of Local Impacts

Experts have also warned that El Niño could bring sharply different local effects, with Texas more likely to see a cooler, wetter winter and Arizona facing a hotter, drier summer with heightened wildfire risk.

Joel Lisonbee, NOAA’s southern plains drought coordinator, told Texas Standard that Texas typically turns wetter from late fall into early spring during El Niño years. In Arizona, AZ Mirror reported that experts cautioned the state may be in for more record heat, deadly floods and intense wildfire activity this year.  Also, forecasters warning that a strong El Niño could further amplify those risks.

Typical Super El Niño winter pattern over the U.S. — southward-shifted Pacific jet stream drives wetter conditions across the southern tier. Source: NOAA Climate.gov.

Winter Prediction

In winter, the southern, or subtropical, branch of the jet stream usually is turbocharged in a stronger El Niño.

That means a wetter winter usually is the result across the southern tier of states from parts of California and the Desert Southwest to Florida and the Southeast. This could also mean more snow across these areas if the air is cold enough.

Meanwhile, much of the northern U.S. typically has a milder and drier winter during a stronger El Niño, from the Northwest and northern Rockies to the Northern Plains and Midwest.

In an article for Severe Weather Europe, meteorologist Andrej Flis shares his predictions for winter 2026/2027. He expects significant snowfall deficits across much of the northern U.S., but above-average snowfall across most western, southern, central, and eastern states.

NOAA’s own guidance

What El Niño reliably does: its clearest, most dependable effects in the United States are in winter, not summer.  Whereas a jet stream shifted south and east tends to bring a wetter southern tier and Southeast and a milder north. NOAA’s notes El Niño’s US influence is “weak during the summer and more pronounced starting in the late fall through spring.”

What it does not do: El Niño does not cause your local summer heatwave. Any single heatwave, storm or flood has many causes, and — in NOAA’s words — a single El Niño “increases the odds” of certain patterns rather than guaranteeing them.

It’s important to note that stronger El Niños increase the odds that expected global weather shifts will happen, but they do not guarantee any single local outcome. Every El Niño unfolds differently. These predictions are best guesses informed by historical outcomes, long-range forecast models, and projections for the timing and intensity of El Niño’s peak.

It’s important to be aware of these predictions are just predictions.

Stay tuned!

Related story:  El Nino: Understanding Global Weather Changes – TUTORING YOU

Flea Market Bargains That Paid Off Big

 

Most times wealth comes from decades of saving and investing, but on exceedingly rare occasions, incredible value hides in plain sight, masquerading as a piece of junk, a forgotten yard sale trinket or a strangely heavy rock.

You do not always need a winning ticket to strike gold, though you do need an extraordinary alignment of circumstances. From dusty yard sales to ordinary dog walks, here are documented moments when everyday Americans stumbled into extraordinary discoveries.

1. The $4 flea market frame

In 1989, a Pennsylvania man bought a damaged painting at a flea market for $4 because he liked the frame. When he removed the artwork, a folded document fell out.

It turned out to be an original Dunlap Broadside, one of the first printed copies of the Declaration of Independence. The document later sold at Sotheby’s for $2.42 million.

2. A dog walk worth millions

In 2013, a Northern California couple walking their dog on their rural property spotted a rusty metal can sticking out of the ground. Inside were gold coins. They later unearthed several more cans.

The discovery became known as the Saddle Ridge Hoard, a cache of more than 1,400 U.S. gold coins dating to the 19th century with an estimated value exceeding $10 million.

3. The million-dollar paper bag

In 2016, a family cleaning out a relative’s home discovered a paper bag containing seven rare Ty Cobb baseball cards from the early 1900s.

The cards were identified as rare T206 Cobbs and were later valued in the seven-figure range after professional authentication.

4. Diamonds found at a public park

Crater of Diamonds State Park in Arkansas is one of the few places in the world where the public can search for diamonds and keep what they find. Visitors regularly uncover stones there, including diamonds large enough to be cut, appraised and sold.

Over the years, multiple multi-carat diamonds have been discovered at the site. In 2020, one visitor found a 9.07-carat diamond while walking through a plowed field. It was the second-largest diamond found at the park since it became a state park in 1972.

5. The $3 yard sale bowl

In 2007, a New York family purchased a small white bowl at a garage sale for $3. Years later, they sought an expert opinion.

The bowl was identified as a rare Northern Song Dynasty Ding ware piece, roughly 1,000 years old, and later sold at Sotheby’s for more than $2.2 million.

6. The $2 thrift store tintype

In 2010, a California man bought a tintype photograph for $2 at a Fresno-area shop. The image showed men playing croquet.

After extensive authentication, the photo was identified as featuring Billy the Kid. The image has been estimated to be worth up to $5 million, depending on market demand and condition.

7. A superhero in the insulation

During a home renovation in Minnesota, a contractor discovered a copy of Action Comics No. 1 stuffed into a wall as insulation.

The 1938 issue marked Superman’s debut. Despite condition flaws, the comic later sold for $175,000 at auction.

8. The multimillion-dollar storage unit

A buyer purchased an abandoned storage unit for $500 and reportedly found a safe containing $7.5 million in cash.

Ultimately, a negotiated settlement was reached in which the buyer returned most of the money to the original owners and kept $1.2 million.

9. An out-of-this-world doorstop

A Michigan man used a large rock as a doorstop for decades after buying a farm. He later had it examined by experts.

The 22-pound stone was identified as a meteorite and later estimated to be worth roughly $100,000.

10. The fortune cookie lottery sweep

In 2005, 110 people won second-tier prizes in the same Powerball drawing, raising suspicions of fraud.

Investigations determined there was no cheating. Many winners had played numbers printed in fortune cookies, resulting in second-prize payouts ranging from $100,000 to $500,000 depending on the Power Play option.

The reality of rare discoveries

It is tempting to think your attic is filled with secret millions, but the reality is that these discoveries are historical anomalies. For every million-dollar yard sale bowl, there are millions of genuine $3 bowls.

However, if you do stumble across an item with unusual weight, distinct markings or a backstory that does not quite add up, resist the urge to throw it away immediately. Getting an appraisal from a certified expert usually costs very little, and on the rarest of occasions, it can make a meaningful difference in your financial future.

Source:  moneytalksnews.com

Related:  11 Things to NEVER Buy at a Thrift Store – TUTORING YOU

Morning Habits: The Healthiest and the Worst

This daily morning habit can set your day on the right track and may even help lower your cancer risk.

These 5 unhealthy morning habits can lead to a hasty visit to a cardiologist.

Why Doctors Love a Morning Walk

It Boosts Physical Activity

Exercise is one of the best habits for health, longevity and lowering your cancer risk. A 30-minute brisk walk or run outside on a regular basis improves weight and blood sugar control, sleep quality, memory, mood and blood pressure, says Lary Robinson, M.D.

Tingting Tan, M.D., Ph.D., adds, “Regular physical activity is associated with a reduced risk of several cancers, including breast, colon and endometrial cancers.” Exercise can help keep cancer at bay by regulating hormones, lowering inflammation and keeping your weight in a healthy range.

Even better, you don’t have to run a marathon to gain these benefits. “A 2025 National Cancer Institute study found that greater daily physical activity, including light-intensity activity, was associated with a lower risk of cancer,” says Tan. “Higher daily step counts were also associated with lower risk.”

That means walking boasts big benefits, and going early in the morning could be even more beneficial, according to recent research. One study found that exercising early in the morning was linked to a 26% reduction in cancer odds compared to working out midday.

Walking Aids Weight Management

Excess body weight is a risk factor for 12 different cancers, including breast, colon, kidney, liver and pancreatic cancer.

“Regular physical activity, such as a brisk morning walk, helps with weight management,” says Proverbs-Singh. Too much fat tissue can lead to inflammation, insulin resistance and hormone dysregulation, disruptions that may promote abnormal cell and tumor growth.

A morning workout could also help burn visceral fat, which is the dangerous belly fat that wraps around internal organs and is linked to an increased risk of cancer, as well as other chronic diseases.

It Supports Circadian Rhythm

The circadian rhythm is the body’s internal clock that runs on a 24-hour cycle. It responds to external cues, such as sunlight, that tell the body when it’s time to go to sleep and wake up. It’s also responsible for hormone secretion, metabolism and cell repair.

It’s Simple & Sustainable

The final reason doctors recommend walking is because it’s simple and sustainable for most people. The habits you can stick to over time yield the biggest benefits. “You do not have to run several miles or spend an hour at the gym to benefit from being active,” says Tan. “Walking is accessible for many people, and starting the day with movement can make it easier to build activity into your daily routine.”

Not a morning person or new to exercise? Start small with a 10- to 15-minute walk. If that’s all you have time for, it’s better than nothing. However, if you can work your way up to 30 minutes, more benefits abound.

To make it a habit you look forward to and can stay consistent with, go on a walk with a friend or listen to your favorite music or podcast. Can’t get outside? Consider buying a walking pad or joining a gym. And if you can’t make morning exercise work for your schedule, then do it whenever you can. Exercise at any time is beneficial for health.

Let’s Tackle the unhealthy habits because doctors target these five:

In the first few hours after waking up, your body initiates a daily activation cycle. Cortisol levels rise, blood pressure climbs, and heart rate variability drops as your system shifts from rest to active mode.

What you consume and how you manage stress during this vulnerable window dictate how hard your cardiovascular system has to work for the rest of the day.

After spending more than two decades treating heart attacks, board-certified cardiologist Sanjay Bhojraj established rules for his own mornings.

Here is what he avoids.

1. Sugar with caffeine

Many popular coffee shop orders are practically desserts in disguise. A large, flavored latte can pack up to 50 grams of sugar into your system before you even sit down for a proper meal.

This causes a rapid spike in blood glucose, forcing your body to release insulin. Over time, that cycle contributes heavily to metabolic stress. Beyond the long-term damage, you also face a steep energy crash that leaves you hungry again shortly after finishing the cup.

Stick to plain coffee or add a modest splash of milk to avoid shocking your system.

2. Sweet pastries

Grabbing a quick bite on your way out the door often means defaulting to convenience foods. Croissants, muffins, and danishes offer little more than refined carbohydrates mixed with saturated fat. They lack the essential fiber and protein necessary to slow down digestion and stabilize your blood sugar.

Eating these on an empty stomach guarantees volatility in your glucose levels. Your heart does not need to handle extreme metabolic swings first thing in the morning.

3. Processed breakfast meats

Bacon, sausage, and ham are staples of the traditional morning menu, but they present significant cardiovascular risks when consumed regularly.

These processed meats are loaded with sodium and saturated fat. Many also contain preservatives like nitrates, which researchers consistently link to poor heart health outcomes over time. Enjoying a piece of bacon on a special occasion is perfectly fine. The danger arises when processed meats become a daily habit.

Swap them out for leaner proteins to keep your blood pressure and arteries in check.

4. Energy drinks

This category represents a non-negotiable hazard for your cardiovascular system. Energy drinks combine excessive amounts of sugar with high doses of caffeine and other potent stimulants.

These ingredients place an immense, immediate strain on your heart. They force your heart rate and blood pressure upward rapidly. In some individuals, this intense stimulation can trigger arrhythmias — an especially dangerous outcome when the body is naturally trying to ramp up its functions after sleep.

Avoid them entirely, especially before you have eaten.

5. Nothing at all (except caffeine and stress)

Skipping breakfast is not inherently dangerous if you practice intentional fasting, stay properly hydrated, and ease into your day with minimal stress. The reality is that most people who skip breakfast are running entirely on adrenaline.

Pounding black coffee on an empty stomach while frantically checking emails and taking medications without food overstimulates the nervous system. By mid-morning, your blood sugar swings wildly. As you age, your body loses its ability to quickly recover from these intense physiological demands.

Structuring a heart-healthy morning

Consistency beats perfection when it comes to long-term health habits. You want to prioritize hydration, fiber, and protein while intentionally keeping your nervous system calm. Start your day with a large glass of water before you touch the coffee pot. Making sure caffeine is not the first signal your body receives helps prevent an immediate stress response.

Breakfast does not need to be complicated. Eggs with a side of fruit, cottage cheese mixed with walnuts and berries, or oatmeal topped with chia seeds all provide the nutrients needed to keep blood sugar stable. Even if you have to split your breakfast in half while preparing for the day, prioritizing quality fuel makes a massive difference.

If you walk, take five minutes after to breathe slowly.  If you haven’t walked, step outside for some natural sunlight, or stretch. A chaotic morning actively alters your physiology, increasing the burden on your heart. Giving your body a few quiet moments to transition into the day is one of the smartest cardiovascular investments you can make.

Other Healthy Habits

Reducing cancer risk is about the choices you make consistently over time.  In addition to moving your body every day, these are the habits doctors recommend focusing on to prevent cancer and improve overall health.

  • Eat More Plants and Fewer Processed Meats. Plants, such as fruit, vegetables, nuts, seeds and whole grains, are rich in fiber, polyphenols and antioxidants that fight inflammation and free radicals. Processed meats, on the other hand, are linked to an increased risk of cancer, specifically colon cancer.
  • Don’t Smoke. About 30% of cancer deaths are linked to smoking. Work with a provider who can help you quit smoking, which can reduce your risk of over a dozen types of cancer, not just lung cancer.
  • Limit Alcohol. Even small amounts of alcohol may increase your risk of cancer, specifically esophageal, colorectal and breast cancers. No amount of alcohol has been deemed safe to drink.
  • Wear Sunscreen. Wearing sunscreen when you go outside reduces your risk of various skin cancers, including melanoma.
  • Drink Coffee. Drinking 1 to 4 cups of coffee per day is linked to living longer and reduced risk of numerous chronic diseases, including cancer. Moderate coffee intake may be protective against liver cancer and endometrial cancer. (See above for coffee tips).
  • Start Your Day with Gratitude and Prayer. A few quiet minutes will help you set your intention for the day, reduce chronic stress and support emotional well-being.

Sources:  EatingWell; moneytalksnews.com

Photo credit:   Getty Images. EatingWell Design.

 

Related reading:  9 Lifestyle Habits of People Who Live Past 100 – TUTORING YOU

Gravel Gardens Explained

If you want to start a garden, but you don’t have time to tend to one, turn to a system that’s been growing in popularity for its eco-friendly and low maintenance reputation: gravel gardens. It’s a form of xeric gardening—planting with water conservation in mind—that uses small pebbles in place of soil amendments and mulch.

What Is a Gravel Garden?

As the name implies, a gravel garden is an area of land where mostly native plants grow in a bordered section of gravel. A sustainable alternative to some other gardening systems, gravel gardens require about 80% less maintenance than a typical perennial garden. “When we create these, we want to create a garden that will be good on its own.  Basically, without the input of additional water, fertilizer, and other chemicals that you would use to protect your plants,” says Jeff Epping, director of horticulture at Olbrich Botanical Gardens.

Their ability to flourish with very little water and zero soil amendments also means you don’t need to worry about weed growth. “A lot of weeds that we experience thrive in very rich, moist soils,” Epping says. The dry environment of a gravel garden means weed seeds don’t have what they need to germinate, grow, and thrive.

While it may seem like you need a green thumb to be able to grow plant matter in rocks, even beginners can start a gravel garden. Best of all, the environment you’ll create is highly attractive for perennials, bulbs, grasses, and other types of native plants.

How to Create a Gravel Garden

Anyone can create a gravel garden.  However, they’re especially ideal for people who have a hard time keeping plants alive due to harsh growing conditions.  Conditions like dry soil and full sun. And of course, they’re perfect for anyone looking for a relatively hands-off approach to gardening.

Does this sound like the right fit for you and your home? If so, we recommend starting your gravel garden in the spring, which is the best time to plant and establish greenery. “Start out small and see how it goes for you if you don’t want to jump in full force,” Epping says.

Find the Right Location

Like many gardening projects, you’ll need to be thoughtful about where you place your gravel garden. It can be as simple as a small plot of land in your backyard—or you can make one that takes over your entire landscape. “They’re great for areas that may already be experiencing conditions that make them hot and dry,” says Josh Williams.  He is garden manager at Paul J. Ciener Botanical Garden. He says an area that receives full sun is ideal.

The soil

Also consider the type of soil you’re working with—soils that are harder to grow in (think too rocky or harder clay) would work well for a gravel garden. No matter your dirt’s composition, a successful gravel garden should always have well-drained soil.

The drainage

Select a sunny, open site with decent drainage—an area along a driveway, sidewalk, south side of a home, or front curb is ideal. Remove any existing lawn or plantings, making sure to get rid of tenacious weeds with extensive root systems that may come back to haunt you later. This is typically done with a sod cutter, by smothering with cardboard or plastic, or with a nonselective herbicide. Existing drought-tolerant shrubs can be left and designed into the garden.

Outline the space and note key measurements. Start a wish list of plants including both grasses and perennials. Consider the plant height and strive for a palette that offers a succession of blooms. Next, determine the square footage—then use an online gravel and plant calculator to do the math of what you need to buy.

Install an Edge and Spread the Gravel

Enclose the space with a solid border or hard edge. Medium stones, large boulders, or stacked pavers work well. Also, a foundation of a building, a driveway, an existing sidewalk works well.  Just be sure there’s a rim tall enough to retain a 5-inch layer of gravel. If gravel tapers off at the edges of your garden, weeds will easily find their way into the soil below and germinate.

The choice of gravel matters a lot. Picture marbles in a jar—pieces of stone that are all relatively the same size and shape and retain some movement and air space between them. Pea gravel or washed ¼- to ⅜-inch quartzite or granite-chip gravel are good choices. Avoid larger gravel; organic matter will build up in the openings between stones, inviting weeds. Before pouring in the gravel, drive in stakes every 3 to 5 feet and mark them at 5 inches, to ensure a consistent gravel layer. Too deep, and the plants perform poorly. Too shallow and weed seedlings will take hold in the soil below.

Place Your Plants and Develop an Irrigation Plan

Select drought-tolerant, deep-rooting species in 3½- to 4½-inch pots.  Their 4-inch root balls are the perfect size to be gently molded to match the depth of the gravel layer. Space plants 12 to 16 inches apart. Loosen tight roots if needed, and peel off the top ½ to 1 inch of soil mix to rid yourself of dormant weed seeds. (Put this excess potting soil in a bucket—never mix it in with the gravel.) Dig a hole in the gravel, taking care not to stir up the soil below. Insert the plant, making sure the crown is even with or just below the surface of the gravel. You will have a sea of gravel with dots of green, but don’t despair. In a couple of years, you (and wildlife) will enjoy a diverse tapestry of lush, colorful plants, and the gravel will lie hidden below, doing its job of controlling your weeds.

The key to a good start is water, water, and more water. This seems contrary to the whole gravel garden concept, but the water requirement changes as the plants root into the soil below the gravel. This may mean daily watering on sunny, hot, windy days the first two years. The best way to know when it’s time to water is by monitoring the plants each morning. Consider rigging up a temporary irrigation system the first season with hoses and impact sprinklers.

Spring cleaning

For both aesthetic and horticultural reasons, it’s imperative to do a thorough spring cleaning. Each March, cut back and remove all spent plant material before it has a chance to decompose. Organic debris trapped in the gravel creates nutrient-rich pockets where weed seeds readily germinate. Finish by blowing the gravel surface clean to remove lingering debris and keep the gravel free of organic matter.

Great Plants for a Gravel Garden

Many different types of plants can grow in a gravel garden, including bulbs, perennials, and grasses. Since gravel gardens are meant to thrive with little water, look for plants that are drought tolerant. Also choose varieties that have deep root systems, which can pull moisture from all levels of the soil.

When in doubt, opt for native plants, which are often drought tolerant and attract pollinators, like bees and butterflies. “The best plants for gravel gardens often are our very own native prairie plants because they are very drought tolerant by nature and have deep root systems,” Epping affirms.

Prairie Dropseed (Sporobolus heterolepis)

Little Bluestem (Schizachyrium Scoparium)

Purple Sensation (Allium Hollandicum)

Autumn Joy (Sedum Herbstfreude)

Pale Purple Coneflower (Echinacea Pallida)

Black-Eyed Susan (Rudbeckia Hirta)

English Lavender (Lavandula Angustifolia)

October Skies (Aster Oblongifolium)

Eastern Beebalm (Monarda Bradburiana)

February Gold (Cyclamineus Daffodil)

Gravel Garden Care

While the overarching goal of a gravel garden is to make it relatively low maintenance, extra nurturing is required when you’re starting out to help plants get established. After that, some simple annual care is all you’ll need to provide.

If you embark on a gravel garden, know that the biggest investment and hardest work happen in the first two years, when more watering is required. But after that, your landscape largely takes care of itself.

Source:  midwestliving.com; marthastewart.com

Photo credit:  Jeff Epping

Related reading:  2027 Garden Trends – TUTORING YOU