Newsletter

Winter is often the most sickly time of the year with folks suffering from colds, coughs, sniffles, achy joints and cold sores. There are many reasons blamed: confinement with others, cold weather, depression, stress, weak immune system or lack of exercise. Depending on whom you ask, all of them can be a part of the problem.

Here are some guidelines for winter wellness.

• Eat healthy and don’t over indulge. A healthy diet will keep your gut microbiome in order, preventing harmful bacteria from taking over. Consuming lactic acid consuming bacteria naturally found in raw food like fruits and vegetables support gut and respiratory health. Consumption of traditional comfort foods high in glucose causes oxidative stress in the blood and compromises your immune defenses. Eat plenty of leafy greens, beans and citrus. [1] In addition, including your own sprouts of alfalfa, broccoli, lentil and red clover in your daily diet are extremely beneficial. Don’t forget garlic, “nature’s penicillin,” which has been used to fight infections for thousands of years. [2]
• Get more sunshine. It’s easy to stay inside during winter. Get outside often, dressing appropriately, it will make you feel better, stimulate your metabolism (your body burns more calories keeping warm), and enhance your absorption of vitamin D. Remember to be careful about excessive exercise. It can be bad for your heart. Use a small shovel, and move small amounts of snow at a time. Take any chest pain seriously and seek medical help immediately. [3]
• Manage your stress level. Winter activities and obligations can get overwhelming. Spend sometime alone in meditation. It will help you refocus and be more mindful of your blessings. [4]
• Keep up your fluid intake. Avoid dryness both internally and externally. Apply extra lotion, moisturizer, turn on that humidifier you cleaned whenprepping your home for winter, and drink lots of water. Include herbs in your water like lemon and mint, use a straw and limit your alcoholic drink consumption. [4]
• Practice standard hygiene techniques. Cover your cough with your arm, wash your hands, gargle with salt water, and discard used tissues. Limit the length of time you spend closed up with other people. Steer clear of those you hear coughing and hacking.
• Consider herbal supplements to stimulate your immune system. Herbs like elderberry extract can be a preventative tonic, [5] oil from peppermint will open sinuses and help some headaches, [6] sage mixed with honey helps sore throats. [7]
• Find ways to serve others. When you change the vibrational rate in your body, by focusing on positive gratitude, it creates a dynamic energy and powerful healer. [2]
• Get plenty of sleep. Nothing restores the body more than getting seven to eight hours of sleep a night. Immune cells are most active during the sleep cycle. [1] Good sleep banishes depression, curbs junk food cravings, eliminates extra amounts of cortisol, the stress hormone, and burns calories. [2]
• Does a flu shot work for you? Flu symptoms include fever, chills, and body aches. You can catch it by droplet transmissions from up to 6 feet away. If you get sick, stay home don’t spread it around.

Alll of us at Martinez & Associates Insurance Services wish you Happy Holidays and a Happy New Year!


References
1.https://www.globalhealingcenter.com/natural-health/how-to-stay-healthy-during-winter/
2.http://www.unity.org/resources/articles/top-10-tips-winter-wellness
3.https://www.drugs.com/slideshow/winter-wellness-tips-1147
4.https://www.mindbodygreen.com/0-28333/5-tips-for-nailing-your-winter-wellness-routineno-matter-how-cold-it-gets.html
5.http://www.wortsandcunning.com/blog/winter-wellness-healing-herbs-for-the-dark-of-the-year
6.http://www.pinkofperfection.com/2012/02/winter-wellness-guide/

Halloween is over and that means we are in the middle of the Holiday Season. During the next 30  plus days, we will all be busy shopping, eating out and traveling. Please keep these safety tips in mind, so that you can enjoy the season without incident:

Shopping Safety Tips

• Always be aware of your surroundings.
• Put your shopping bags in your trunk.
• NEVER leave car doors unlocked or windows open.
• ALWAYS park in lighted areas. Do NOT park in remote areas.
• Shop with a friend.
• Keep receipts in your wallet or purse.
• Avoid carrying large amounts of cash.
• As you return to your car, make sure to keep your car key in your hand.
• If you make expensive purchases like jewelry or guns, call our office as we may need to add these to your policy.

Christmas Tree Safety (provided by the NFPA)

• Make sure the tree is at least four feet away from any heat source, like fireplaces, radiators, candles, heat vents or lights.
• Make sure the tree is not blocking any exit or door.
• Add water to the tree stand daily.
• Never use lit candles to decorate the tree.
• Only used approved lights.
• Connect no more than three strands of mini string sets and a maximum of 50 bulbs for screw-in bulbs
• Replace any string of lights with worn or broken cords or loose bulb connections.

Home Safety Tips

If you are planning to vacation during the holiday, here are few ideas to consider:

• Get a security system.
• Trim landscaping that is too close to your house.
• Don’t advertise your vacation on social media.
• Cancel mail and other deliveries.
• Leave lights on when gone.
• Have a neighbor check on your home.
• Always lock your garden sheds and garages.
• Use a variable light timer to activate lights inside your home.
• Lock all doors and windows.
• If you gone, arrange for your lawn to be mowed.
• Have adequate exterior lighting.

All of us at Martinez & Associates Insurance Services appreciate your continued business and hope you survive the next 7 weeks!
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Fill up on fiber. Not only does fiber help lower levels of LDL (“bad”) cholesterol, it can aid weight management. Being overweight raises your risk of heart failure by a third, while being obese doubles it. While two-thirds of Americans are too heavy, only half get enough fiber. Top sources include oats, beans, raspberries, blackberries, oranges and green peas.

Go bananas. 99 percent of women and 90 percent of men don’t get enough potassium in their diet. Responsible for regulating the fluid balance in our cells, potassium also blunts the effects of excess sodium. Too much sodium and too little potassium is a recipe for high blood pressure.

Say “no” to that extra cup of joe. Four or more cups of daily brew could elevate blood levels of homocysteine, an amino acid associated with increased risk of cardiovascular disease. Drinking more than two cups of coffee a day can harden the arteries and contribute to arteriosclerosis.

Become a better listener. University of Baltimore researchers found that people with “dominant personalities” had a 47 percent higher risk of heart disease when compared to their more patient, passive peers. So how do you know if you’re “dominant”? Another study identified several markers – including the tendency to interrupt!

Choose healthy fats. Monounsaturated fats (think olive oil, avocado, nuts) – when used in place of saturated fats (think butter, bacon, beef) -help lower cholesterol. Another healthy fat – omega-3 – helps reduce inflammation. Omega-3 sources include wild salmon, walnuts and flaxseed.

Don’t turn breakfast into break-feast. While skipping breakfast actually lowers your metabolism, going overboard is no better. A new study done at the University at Buffalo found that big fatty breakfasts trigger the release of inflammatory chemicals associated with clogged arteries. So skip the stack of flapjacks and opt for a strawberry-banana smoothie.

Go for a raise. In HDL cholesterol, that is. Higher levels of this “good” cholesterol can be almost as important as low levels of LDL cholesterol at keeping cardiovascular disease at bay. In addition to exercise, quitting smoking and limiting trans fats, a University of Scranton study found that drinking cranberry juice could help boost HDL levels.

All of us at Martinez & Associates Insurance Services would like to thank you for your continued business, and will be happy to help your family and friends with their insurance needs!

Stress has always been a part of our lives. In this hectic time, people lead an increasingly stressful life. Experts state that a little stress can be good; it keeps you sharp and ready to move forward and is sometimes vital for achieving optimum performance. However, medical research has determined that prolonged stress is very bad for the body, and can block the body’s natural ability to repair, regenerate and protect itself. Over 90% of disease is caused by stress. Stress is both a physical and psychological response. It can lead to chronic disease, obesity, insomnia, deteriorating relationships, depression, and more.

Below are 5 great tips for handling stress.

1. Identify what makes you stressful and uneasy. Making a list of your stressful experiences is useful. Immediately deal with the issues that you can change, for instance waking up earlier for work in the morning, not leaving things till the last minute, and delegating tasks in case you are taking responsibility for everything. Forget about the issues that you cannot influence like being stuck in a traffic jam or not getting into the elevator because there is no room for you.

2. Calm down. A few minutes’ break would do you good. Wash your face, breath slowly and deeply, and notice if there is tension in any part of your body and release it. You can also listen to relaxing music, or call a friend. Releasing your inner feelings to a friend is a healthy option.

3. It will pass, and it will be over before you know it. Remind yourself that the stressful event will end sooner or later can make you see the positive sides of things. At the same time, calm down your emotions and think of what is the best thing to do rather than take your energy away from what needs to be done.

4. Know yourself. Ask yourself: What triggers your anxiety? If for example, it is your job, then maybe its time for you to reconsider whether it would be best to find a less stressful job. You can also make your job more tolerable by allowing yourself to get that needed vacation or leave.

5. Learn to use your relaxation response. Just as we all have within us the stress response, we also have an opposite response, which is the relaxation response. A person should elicit that on a regular basis. The relaxation response involves two steps. Repetition, the repetition can be a word, a sound, an expression, or a repetitive movement. The second step is to ignore other thoughts that come to your mind while you’re doing the repetition and come back to the repetition. The technique should be used once or twice a day for about 15 minutes. Sit quietly and choose a suitable repetition, like a prayer, the sound Om, or the word love, or calm.

The true causes of stress are not the problems or negative experiences that you encounter in your life, but your attitude toward them. So, the trick is to change your attitude and to develop a relaxed state, because you cannot be stressed and relaxed at the same time. It is important to understand that what we focus on, we energize. The more you continue to think about the factors that cause your stress, the more energy you give it. So it is vital to let go and focus on relaxation instead.

With all that said, all of us at Martinez & Associates Insurance Services will work hard to take all the stress out of your insurance needs as much as possible!

Had it with the “rat race”? Got time off but not much cash to spend? Are you losing touch with your family? It sounds like an old-fashioned campout is just what you need.

Camping is a great way to enjoy the outdoors and spend time getting reacquainted with your family. Great family camping getaways are easy to plan and inexpensive vacation options. Nature is everywhere, so you don’t need to travel far for your camping trip. You can journey to a national park, drive to a local campground, or pitch a tent in your backyard.

Camping 101 begins with the planning. This part of the trip is half the fun. Call a family meeting to decide where you’d like to go. Depending on your budget, you can plan to load up the trunk with tents and sleeping bags, pull a camper, or drive an RV. The point is to treat your family to an unforgettable outdoor adventure, so it doesn’t matter how you plan to camp or where you intend to go.

If you are new to the camping experience, it’s probably a good idea to start out slow. Book a weekend campsite to get a feel for the camping lifestyle. Get used to cooking over a wood fire and sharing your space with wildlife, before you venture too far away from the comforts of home. Many campgrounds provide fun activities like pools, playgrounds, fishing or recreational boating, so check your local listings to see what adventures lie ahead.

Once your kids (and you) recover from the shock of having no television or Internet access, you’ll all have an eye-opening experience. You’ll realize nature is fun. Camping opens the doors to a world of new activities, like swimming, rock diving, boating, fishing, hiking, catching butterflies, searching for fossils, and going wherever your energy level and imagination can take you. Campgrounds and remote parks are all filled with wonderful ways to enjoy the best nature has to offer. If you want to boat or water ski, many campsites offer these and other items for rent.

Don’t expect to bring along your everyday dinnerware and automatic coffeepot for your campout. Remember, you will be roughing it, so pack accordingly. Bring plastic dishes and cutlery that can be washed and reused, but won’t break in transit. Make sure you have enough sleeping bags, pillows, and extra clothes. Pack the food you’ll need, plus a little extra, and keep a supply of ice on hand for perishables like meat and dairy. If you’re bringing tins of beans, remember a manual can opener or pack your Swiss army knife. If you’re not sure what to bring, ask an associate at your local sporting store to help you choose your camping needs. Call on friends who like to camp, and ask them for advice
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Just like your old scoutmaster used to say, “Always be prepared”. Make a list and check it three times before you leave on your camping trip. Make sure that there is enough food and freshwater for everyone. Bring food that can be easily prepared on your campsite. Pack clothing for all kinds of weather. Don’t forget, sunscreen, bug spray, and hygiene items. Toilet paper and paper towels are absolute necessities. Bring along some soap and toothpaste, but leave the hair gel and makeup at home. Mother Nature doesn’t care what you look like. She just wants you to enjoy your stay.

Don't forget to call us to add towing to your car if it is out of warrenty at 432-580-8750. If you tow a trailer or carry a camper be sure you have full coverage on it before you head out. 

All of us at Martinez & Associates Insurance Services hope you have a lot of fun should you take a trip!