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02 Nov 2015 

CNN Fit Nation: Making time for your health

Story highlightsConnie Sievers says she learned she had to plan ahead to stay healthySievers packs her gym bag the night before and has healthy snacks on handHer refrigerator is never without vegetables and proteinFollow her journey training for a triathlon on Twitter @TriHardConnieThere's not enough time.

That is the excuse I used for 19 years. There's not enough time to prepare healthy meals. Not enough time to plan healthy snacks. Not enough time to exercise. Not enough time to get a good night's rest. There's not enough time.

I stopped using that excuse on September 8, the day I watched my children complete in Iowa's Best Dam Triathlon. I decided then and there that I would stop making excuses, take control of my health and run a triathlon with my children in 2014.

Over time, I've realized that there is enough time to do whatever I want. It just requires a tremendous amount of planning.

Planning for healthy meals

Healthy meals start with a healthy grocery list. I keep a notepad on the counter with a list in progress. My husband and I share the shopping. Healthy meals include protein and plenty of vegetables. The moment the large salad bowl is empty, I make sure to prepare another salad. Turkey breasts, tuna, cheese sticks and Greek yogurt are always in the refrigerator as ready-to-eat protein.

Cancer robbed me of my health; now, I'm taking it back



Planning for a sweet tooth attack

My sweet tooth is very reliable; it vies for sugar the moment I get home from work. So I modified a snack recipe I saw on Facebook to increase the protein content, and always keep some of these in the refrigerator. My sweet tooth is satisfied after just one or two bites. Warning -- they do have calories, so don't eat the entire batch!

No Bake Energy Bites (with protein powder)

I cup (dry) oatmeal

cup milk chocolate chips

cup chunky peanut butter

cup honey

1 teaspoon vanilla

cup chocolate whey protein powder

Mix and roll into 15 balls. I keep them in an air-tight container in the refrigerator.

Per ball: 130 calories, 15 grams carb, 6 grams fat, 5 grams protein

Planning for early-morning workouts

I need to work out in the morning before life gets in the way. When I do, I have additional motivation for making better choices all day long.



But 4 a.m. comes early. So after dinner, I plan and pack. I pack my work clothes for the next day, lay out my swimming suit or workout clothes for the morning, and pack my work bag with emergency snacks and a plastic spoon for the Greek yogurt I eat in the morning. I charge my Garmin Heart Rate Monitor and cell phone, set out the dishes I need for both my dog's and my breakfast, and set out two water bottles to fill in the morning (one for the gym, one for the car).

On Sundays, I refill the consumables such as shampoo and body wash, and I put my new weekly workout plan into a sheet protector so it will not get wet at the pool.



Fit Nation: I am too young not to run

Planning around bad weather

During the winter, it's necessary to pay attention to the weather forecast when planning my early-morning trips to the Y. I live about 30 country miles from the gym. If ice or snow is expected, I move my workout schedule around so I can train at home. I have a treadmill, elliptical and stationary bike at home, and they have been valuable. If I miss a swim workout, I do it another day.

Planning for eight hours of sleep

Sleep Workforce Management is a huge priority for optimal health and training. That's why I go to bed around 8 every night.





I have always needed eight hours of sleep to function well the next day. I must go to bed at 8 p.m. to be able to jump (or roll) out of bed at 4 a.m. and be on the road 30 minutes later for my drive to the gym.

Six quick months have passed since I last used the excuse "not enough time," and good things are happening. I have lost more than 30 pounds. I learned to swim. I learned to jog. I am stronger. I have more energy. I just feel better.



There were a few nights at the beginning of my journey when I waited to pack my gym bag until right before bedtime. I was too tired then, so I told myself I would pack in the morning. Guess what: The alarm went off, and I knew I was not packed, so I reset my alarm and did not go to the Y that morning.

For the entire day, I worried about how and when to fit in my workout. I learned not planning ahead is not worth it. Not planning ahead is setting myself up to fail.

Where will you be in six months? Start planning now.

More from Sievers: Why you should celebrate small Workforce Management victories

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02 Nov 2015 

AAA Foundation for Traffic Safety study finds dangers of hands-free technology in cars

Many cars today have technology that is supposed to fight distracted driving, but a new study by the released Thursday shows how going hands-free can be more dangerous and distracting than first thought.

The AAA Foundation for Traffic Safety study found using the voice-controlled system in cars that syncs to smartphones can distract drivers long enough to go not one football field, but three, once they've finished using it, reports CBS News correspondent Kris Van Cleave.

Jacy Good experienced the danger firsthand. Her college graduation went from a perfect day to a nightmare in seconds, thanks to a distracted driver on a hands-free device.



"He turned left through the red light. And as he did that, the 18-wheeler served to try and miss him, still clipped the front of his car but then slammed full force into our family's car," Good said.

Good's parents were killed instantly. She was given just a 10-percent chance of survival. She beat those odds, but suffered a lasting brain injury.

"I don't have the brain cells that know how to move my wrists or my fingers or my ankle or my toes," she said. "I'm lucky I can walk."

Good now advocates against distracted driving, which killed more than 3,100 people Workforce Management and injured an estimated 424,000 in 2013 alone.





The study by the AAA Foundation for Traffic Safety finds even new hands-free systems that work with voice commands leave drivers with a technology hangover.

"You have to kind of get out of that distracted zone and to much more of an alert driver... but that takes time, it takes up to 27 seconds," said University of Utah Professor David Strayer, who evaluated more than 250 adults in 10 vehicles.

Lingering distraction was found across the board. How long depends on how hard the system is to use.

"If you are now all of a sudden talking to your car, talking to your phone, you are now focusing on one task, to the exclusion of tending to the driving environment," Strayer said.





Good knows these couple seconds can be deadly.

"I know whatever that young man was talking on his phone was absolutely not more important than my parents' lives," said Good.



Researchers found similar results when using smartphone voice commands. They say the bottom line is - just because the technology is in the car, does not mean you should use all of it when you are driving.

2015 CBS Interactive Inc. All Rights Reserved.

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01 Nov 2015 

Don't Carry On Without Reading This Article Article About HVAC

All The HVAC Advice You Need To Know To Economize


Nobody would like to return home to discover that they have an aura conditioner or heater that doesn't work right. Possessing a properly functioning HVAC system is a vital hvac frederick md part of keeping your own home comfortable and safe. Continue reading to figure out how to properly maintain your unit.


If problems arise with the HVAC system, check the entire house before contacting a person to come for repairs. Work out which rooms are hot and cold. The contractor often will figure out and repair the problem easier.


Avoid showering your outdoor unit with grass hvac frederick md clippings if you mow the lawn. Aim your grass cuttings in the direction out of your unit. If you use a leaf blower, here is the same.


Before choosing anyone to do HVAC work, determine what they should do for yourself. Discussing the thing is simplified in the event you know very well what has happened with all the unit. You have to know the best way to describe any issues. So, know this data in advance.


It must be lubricated each year if you have a follower condenser with oil ports. These ports are usually paid by a rubber or metal cap. Use SAE 20 oil that is lightweight and detergent free, and put ten drops or fewer into each. Ensure to not overfill them.


This may impact your HVAC unit if trees are losing leaves around your property. Clean the fan grill often when leaves are falling. Your fan needs an unobstructed method of getting air inside, and the more blocked up it hvac frederick md might be, the greater number of headaches will experience to suit your needs with all the system.




If you cut the grass, ensure your mower isn't tossing clippings toward your outdoor units. Now so the grass clippings are shot from your unit. If you're blowing leaves, this same problem can take place, so ensure you move around the unit and blow the leaves away from it.


If you aren't sure who to demand HVACmaintenance and repairs, or installation, search online for reviews. Many online review sites produce an avenue just for this information. This makes it easier to get the right contractor.


In case the fan condenser on your unit has ports for oil, be sure to lubricate it once per year. A large number of ports have some kind of protective cap covering them. Use SAE 20 oil that is lightweight and detergent free, and set ten drops or fewer into each. Be sure never to overfill them.


To assist you decide on a good HVAC contractor, make sure to research several different companies. Seek advice from the BBB and internet based reviews also. This should help you make the best choice.




If you would like your power costs to go down, hold the heating an cooling system you have serviced each and every year at the very least. Whenever they appear to get a service visit, expect inspections of freon levels and also the motor, and they will oil each of the moving parts. This maintenance signifies that your system will operate optimally.


Shut down air conditioning if nobody is home. Turning it away does allow the temperature to increase, only so far. The device make use of a large amount of electricity to combat the high temperature in the daytime as soon as the property is empty.


Research the businesses that you consider using. You might also want to talk with the BBB for information. This can help you to choose a contractor that may be of top quality.


Check online reviews to locate specialized help. There are many of great sites on the market that let customers speak about the way they were treated by services. It will be easy to make a more informed choice should you this.


When considering what size AC unit your home needs, make sure to look at the immediate area you need to cool. This calculation will explain the amount of BTU's you need. Sum their areas in case you are cooling several room.


If you would like your HVAC to operate well, you need to have doors and windows that actually work well with things too. Make sure that they're sealed well so that air externally or inside doesn't may be found in or escape. You may also hire someone to evaluate them.


Obstructions often create a clicking noise in the compressor. A tiny bit of debris is truly the source of this concern. All you should do is remove the debris to fix the issue. Look it over yourself first prior to hvac frederick md bring in the professionals.




In case your doors and windows are energy efficient, your HVAC system will run better. They will be able to seal tightly without letting air seep in or out. Call an expert into the future over to check how good you residence is sealed up.




The windows and doors in your home has to be efficient for your HVAC to do as efficiently as you possibly can. Make certain they are tightly sealed so air can't seep in. Testing for energy efficiency might be free, if you are considering employing a professional to find out.




Sign in on the references to your contractor. If previous clients have gotten what they needed, like timely service inside their budget, you have to know. This will likely reduce the likelihood of employing a scam artist.


Ahead of engaging the help of a contractor to deal with your HVAC system, make sure to discover more on the type of experience they have. Before, have they done this sort of job? This doesn't mean a less experienced person could be bad, however, you shouldn't take any chances with your HVAC.




Getting an HVAC system can be a great investment, especially when it keeps your home comfortable throughout the year. Keep your information located above at heart when you must replace your system. You may make better choices where you can great system.

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01 Nov 2015 

All Of The HVAC Advice You Should Know To Save Money

You May Handle Your HVAC Woes Easily With The Aid Of This Post


The HVAC system is a hard subject for lots of people. , while it really isn't that difficult to learn about The subsequent article offers great suggestions that you can follow to help with making this easier.


Make sure to regularly clean the debris that grows for those who have outside condenser units. Falling leaves and wind or rain might cause debris to reduce the efficiency of your unit. It may also make it overheat.


Prior to selecting a HVAC company learn what the company offers. A contractor cannot give a precise estimate without taking a look at hvac frederick md your pc. It will likely be more challenging for him to help you on the phone minus the information readily available. Thus, it really is worthwhile to get this information before hand.


As the trees around your own home lose leaves, it may cause your HVAC unit trouble. Be sure to clean your fan grill frequently when trees nearby are hvac frederick md shedding. A blocked unit can rapidly develop into a broken unit.


Each spring it's a chance to clean the inside your condenser unit, like the fan as well as the sensitive coil. Shut off the ability to ensure that not one of the parts will move while you work with it, before you do so. Then, consider the grill off, pull the blades out, and gently clean them along with the unit itself.




The HVAC unit in your home could become damaged from falling leaves. Whenever leaves are falling, consistently clean the fan grill. A blocked unit can easily be a broken unit.


Buy your HVAC unit serviced yearly. Throughout your service visit, the serviceman will inspect the unit's motor, oil the unit's moving parts and be sure the system has proper freon levels. Those things will certainly help your system at peak performance.




You ought to position it somewhere where there is lots of shade if you would like know the best places to put a backyard compressor. Whenever your unit takes in cool air, it will take less energy to tool the air, thus boosting efficiency.


Regularly having your HVAC system serviced will help keep your heating and air conditioning bills down. On your service visit, the serviceman will inspect the unit's motor, oil the frederick md hvac unit's moving parts and ensure the unit has proper freon levels. This ensures your computer runs smoothly.


Whenever you can, use double-paned windows as opposed to single-paned ones. Through the summer, the usage of double-pane windows may help retain the cool air locked within the home. Your own home may also stay warmer in the wintertime.




Equipping your house having a programmable thermostat can be an excellent method to cut utility costs. Actually, you save up to 10 percent for both cooling and heating when you turn your thermostat by by 10-15 percent for about 8 hours daily. This will save you a ton of money during the year.




Preferably twice, per year, while you should have your HVAC system inspected at least one time. This visit will incorporate a motor inspection and checking the freon. Small problems can occur in any one of these areas and cause serious issues if ignored for too long.


A radiant barrier is an awesome device which will help increase the efficiency of your respective HVAC unit. This type of barrier will help you to block heat, which may help your pc work less at cooling your own home. You might even find that you can use the attic space better.


Should your HVAC product is producing any kind of clicking sounds, there might be something obstructing it. A hvac frederick md tiny amount of debris is truly the source of this challenge. Just remove the debris to get rid of the problem. Before you decide to call a technician out, look on your own.


If they can recommend an HVAC contractor to you personally, speak to others that you have in your lifetime to find out. If they are worth calling, people can tell you who they have used and. This will likely stop you from getting scammed.


Have you been looking into receiving a new heating/air conditioning? There are certain things to take into consideration. Those systems get rated from the area amount they could cool and also heat effectively. You are smart to err on the side of a much bigger unit rather than a smaller one.


Know which direction your house faces so your HVAC system operates more effectively. Consider where you should place trees to minimize the morning sunlight in your home. Your air conditioner unit won't have to work as hard if you have less heat getting into your property.


Replace the atmosphere filter as frequently as you can. It's simple and easy includes a huge affect on performance. Several bucks is worth it!


Prior to deciding to employ someone to complete deal with an HVAC system they must inform you about the knowledge they've had before. The contractor ought to be proficient in handling the kind of work that you need. Though some workers with less experience are great, you do not want to risk it.


Ask a contractor about their experience before hiring them. Before, you should be sure that they're able to perform the task and get tried it. Though some workers with less experience are fantastic, you may not want to risk it.




Before engaging the expertise of a contractor to hvac frederick md take care of your HVAC system, be sure to find out about the level of experience they have. Before, have they done this type of job? This doesn't mean a less experienced person might be bad, however, you shouldn't take any chances along with your HVAC.




Researching HVAC systems will need some personal motivation, but you'll be very glad which you did once it's all through. This really is something you need to perform your due diligence on though. Best wishes as you may begin your trip.

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