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What's Your Retirement Plan B?

Chances are, you have seen the ups and downs in the financial markets, which can really cause seniors a lot of anxiety when looking at those portfolio statements. Add to that the ripple effects of the Canada-U.S. trade war, and it’s more essential than ever to have a Plan B. The Trade War Is Personal The Canada-U.S. trade tensions may appear to be a political issue, but their repercussions are directly impacting kitchen tables across the country. Inflation is increasing the cost of everyday essentials, while investments—on which many retirees depend for income—are suffering.  For those who cannot easily re-enter the workforce, this situation is more than just inconvenient. It’s stressful. Withdrawing investments during a market dip can permanently reduce your savings. Meanwhile, rising prices on everything from apples to arthritis medication stretch fixed incomes thinner than ever. This isn’t just about budgeting anymore —it's about building a wise financial safety net. Plan B Matters More in Retirement You’ve worked hard to reach this point. Retirement should be about freedom, not fear. However, having a backup plan is essential since there are limited ways to generate new income. Think of Plan B as your financial airbag — something you hope you never need, but you're grateful it's there when life encounters a bump. And let’s be honest: even the most well-padded retirement can use a little backup when the economy’s doing somersaults. The Simple Economics of Cashflow Managing your finances boils down to a straightforward equation: money in versus money out. Think of it as balancing a seesaw—on one side, you have your income (cash in), and on the other, your expenses (cash out). For seniors, especially those on a fixed income, keeping this balance is crucial. Boosting Your Income Even in retirement, there are ways to add a little extra to your “money in” side. This could be through part-time work, turning a hobby into a small business, or renting out unused space in your home. Every additional dollar earned can provide more breathing room in your budget. Another option for many Canadians, is right under their feet—their homes. Home equity can be a powerful tool, giving them access to funds without selling or downsizing. Here are some practical options you may want to consider: Home Equity Line of Credit (HELOC): If you qualify, a HELOC offers flexible access to funds and charges interest only on the amount you use. It’s perfect for short-term needs or emergency access. Remember, you’ll need to make monthly payments and provide proof of income to qualify. Manulife One is a creative and customizable solution that combines your mortgage, income, and savings into a single account. It allows you to borrow against your home with greater flexibility. Payments are required but can be made within the available limit. Qualifying is similar to a HELOC. Reverse Mortgage: For homeowners aged 55 and older, a reverse mortgage allows you to access your home equity without the need for monthly payments. The loan is repaid when you sell or move, providing you with freedom and cash flow while remaining in your home. These tools can help ensure you're not forced to withdraw from investments during market downturns, letting your money recover while you stay comfortable. Trimming Your Expenses On the flip side, reducing your “money out” can be equally, if not more, effective. Perhaps you have subscriptions you no longer use for streaming services or mobile phone plans. Or you find you are purchasing too many items at the store because you aren’t preparing a list. Or you are dining out multiple times a week. Remember, every dollar you don’t spend is a dollar saved. Let’s unpack this a bit more, looking at this from a tax perspective Understanding the After-Tax Advantage of Cost Reduction For seniors supplementing their income with part-time work, it’s crucial to recognize that reducing expenses can be more impactful than earning additional income, primarily due to the effects of taxation. For example, let’s consider part-time income at a marginal tax rate of 30%. -------------------------------------------------------------------------------------------------- • To have an extra $100 in your pocket after taxes, you’d need to earn approximately $142.86 before taxes. This is because 30% of $142.86 is $42.86, leaving you with $100 after tax. • Conversely, if you reduce your expenses by $100, you effectively save the full amount. There’s no tax on money you don’t spend. Why This Matters: Every dollar saved is equivalent to more than a dollar earned when considering taxes. This means that focusing on cost-saving measures can be a more efficient strategy for improving your financial situation than seeking additional taxable income. 3 Major Strategies to Help You Cut Costs Budgeting: Prioritize identifying and eliminating unnecessary expenses. Regularly review subscriptions, dining habits, and utility plans to find areas where you can cut back. Smart Shopping: Utilize discounts, loyalty programs, and bulk purchasing options to reduce spending on essentials. Tax Planning: Be aware of how additional income might affect your tax bracket and eligibility for income-tested benefits. Sometimes, earning more can inadvertently reduce certain government benefits. Saving Smart – Some Tips to Get Started Your Plan B doesn’t have to focus solely on earning more income or borrowing. Sometimes, the best backup plan begins with cutting the extras. Think of it as being retro cool — just like you were before it became trendy. Tip #1: Rethink Dining Out - A Once-A-Week Treat, Not a Routine I love to dine out. It’s great to leave the cooking to someone else, especially after a busy day. But this is also one of the fastest ways to drain your budget. In Toronto, the average cost of a casual dinner for two with wine is around $90–$120. Opt for a more upscale spot? You’re likely looking at $150+ after tax and tip. Savings Tips • Cutting out one dinner per week could save approximately $400–$500/month or $5,000–$6,000/year. • Think about hosting a monthly dinner with friends at home where everyone brings a dish. You’ll still enjoy social time—but for a fraction of the cost. Or maybe try organizing a game night. Perhaps it’s euchre or cribbage, or maybe charades they all have something in common (they don’t require a monthly fee). Organize a potluck to bring people together. Twister might be off the table (unless your chiropractor is on standby), but laughter and connection are always in season. • Also think about how you can share resources. From ride-shares to splitting bulk grocery purchases with a neighbor, the old-school approach of sharing is making a comeback. It’s like carpooling, but with avocados and streaming passwords. Tip #2 Review Your Subscriptions - What are you Really Using? Have you already binge-watched all the episodes of your favourite shows, but you are still paying for streaming services you haven’t used in months? Then it’s time to cancel some subscriptions. According to the Convergence Consulting Group The average Canadian household now spends $70–$90/month on streaming and digital services (Netflix, Disney+, Prime Video, Spotify, etc.). Many people are paying too much for mobile. According to the CRTC, the average Canadian pays $64/month for mobile service.  Seniors who negotiate can often reduce this to $35–$45/month—a 30–40% savings. Savings Tips: • Audit Your Subscriptions: Write down every monthly and yearly subscription you have. Even cutting or optimizing 2 or 3 could save $30–$50/month. • Cancel subscriptions you don’t use often. You can always resubscribe later. Instead of paying for four platforms and using a few, consider rotating through them one at a time. You’ll be surprised at how quickly you can catch up on your favorites. Many streaming platforms also offer free trials or cheaper, ad-supported versions. • Call Your Mobile Phone & Internet Carrier Once a Year. Most people don’t realize how much loyalty can cost them. New customers often get much better deals than long-standing ones. When you call, here are some questions to ask: “Am I on the best plan for my usage?” “Are there any promotions I qualify for?” “Can I get a loyalty discount?” “Do you offer special discounts for seniors?” Keep in mind there are also senior-specific mobile plans from carriers like Zoomer Wireless, Public Mobile, or SpeakOut. • Don’t be shy about taking your business elsewhere. Carriers don’t want to lose subscribers and have special offers designed to make you want to stay. You’d be surprised how quickly they "find" a discount. Savings Tip #3: Don’t Throw Out Those Flyers and Coupons With inflation pushing up grocery prices, shopping smart matters more than ever. According to Statistics Canada, the average Canadian household now spends $1,065/month on groceries. So, it may be time to pay attention to those grocery store flyers you used to throw out. While Canadian data on potential savings is limited, US studies show that flyers and couponing can reduce costs by 10–25% for groceries and other household items if used consistently. Savings Tips: • Use apps like Flipp or visit sites like Smart Canuks to find online flyers you may have missed. • Sign up for loyalty cards to access extra discounts. One of the most popular savings programs, PC Optimum, offers frequent discounts and helps you collect points at Shoppers Drug Mart and Loblaws. Also, remember to swipe loyalty cards at the pump; many gas retailers offer discounts that can add up. • Consider shopping at stores like Walmart, which have pricing-matching policies for identical items you find advertised elsewhere. Saving Tip #4: Cut the “Daily Habits” That Add Up Remember, it’s not just the big expenses—it’s the daily ones that sneak up on you. Let’s look at a few “seemingly small” indulgences as examples: • 3 Starbucks Grande Lattes ($6.45 + tax) x 3 days/week = $1,137/year • Take-Out Lunch (for $12 + Tax) x 3 days/week = $2,115/year That’s over $3,000/year in “small” daily purchases! Savings Tips: • Prepare Meals in Advance: Cooking larger portions and planning for leftovers can minimize the temptation of ordering takeout. Planning meals and shopping with a list can prevent impulse purchases and reduce food waste. • Embrace the Home Café Trend: Investing in a quality coffee maker and brewing your own coffee can add joy to your day but also reduce your costs. • Set a Food Budget: Establishing a clear budget for dining out and groceries helps you track expenses and make more mindful spending decisions. Try allocating specific amounts to avoid overspending. Saving Tip #5: Leverage Senior Discounts if you are 60+ From transit to museums to groceries and drugstores, there are dozens of businesses that offer 10–20% off for seniors—but they don’t always advertise it. Many stores also have a set day of the week for seniors' discounts. Consider this: A $50 weekly purchase with 20% off saves $10—over $500/year. Savings Tips: • Shoppers Drug Mart has a 20% Seniors Day on Thursdays (for those 65+) • Rexall offers a 20% discount on Tuesdays • Many major retailers (e.g., Canadian Tire, Sobeys) offer senior discounts that vary by location—ask at checkout.  Cineplex has special pricing for seniors plus seasonal promos like $5 Tuesdays if you want to take the grandkids with you. Saving Tip #6: Mind Your Utilities and Insurance Reviewing these bills once a year can result in hundreds of dollars saved.  Consider switching to time-of-use electricity plans, which are offered in most areas. Check to see when cheaper rates are offered during off-peak hours, and look at using appliances such as your clothes dryer on off-peak hours.  You can also lower your insurance premiums by looking at options such as raising your deductible (if you’re comfortable with the risk). Also, look at rates offered by providers for “pay as you drive” insurance, especially if you aren’t using your car a lot. Also, if you are not bundling your home and auto insurance, you may be missing out on some savings. Saving Tip #7: Buy & Sell Online Many items we need can be found for a fraction of the cost used on platforms such as Facebook Marketplace and Kijiji. And remember, buying a used item also saves on tax. Many retirees have extra furniture, tools, collectibles, or tech they don’t need. It's now easier than ever to declutter and turn these unused items into extra cash. It’s All About Small Changes and Big Rewards Recessions are hard on everyone, but especially on those living on fixed incomes. The good news is that there are plenty of smart, manageable ways to reduce expenses without giving up all the good things in life. By becoming a more conscious consumer and checking in on your spending habits once or twice a year, you can save thousands of dollars annually—money that can be redirected toward travel, gifts for grandkids, or, if nothing else, it just may calm your nerves. Another Tip: Don’t Wait — Timing Matters If this trade war continues, housing values may dip, which means the equity you can access could shrink. Getting your Plan B in place now ensures you lock in flexibility and peace of mind before things tighten up.  Remember, it’s easier to get approved for a HELOC or reverse mortgage when you don’t urgently need it. It's better to set it up and keep it on standby than to wait until it’s too late. Talk It Out Stress develops in silence. Speak to family and friends about your concerns. They may not have all the answers, but they’ll provide emotional support — and possibly assist with paperwork or technical hurdles. If you have senior loved ones, check in and ask how they’re feeling about rising costs and uncertainty. These conversations go a long way and might even lead to better solutions. This trade war isn’t solely about economics. It involves peace of mind, dignity, and stability in retirement. While it may not be the type of Plan B that preoccupies the younger generation, it is equally important — perhaps even more so. So, take a breath. Make a plan. Get creative with your budget, and look at ways to save. Tap into your home equity if necessary, and don’t hesitate to ask for help. With the right Plan B, you can face the future with confidence — and perhaps even enjoy a little fun along the way.  Here's a handy checklist to help you get started.   Quick Wins Checklist ❏ Cancel one unused subscription ❏ Call your mobile carrier for a better deal ❏ Bring lunch instead of dining out 1x/week ❏ Use a coupon or flyer on your next grocery trip ❏ Look for a senior discount before you pay ❏ Brew your coffee at home 3 days this week ❏ Research potential discounts on your car insurance (bundling or pay-as-you-drive options) ❏ Use your clothes dryer or other appliances during off-peak hours to save on electricity Don’t Retire … Re-Wire! Sue

I Was 33 Years Early to the ADU Party

The early 1990s were tough for many Canadians, including my partner and me. The recession of 1990-1991 hit us hard, leaving both of us without jobs and staring at an unemployment rate that had climbed to a record 10.23%. With bills piling up and options dwindling, we had to get creative—and fast. That’s when we found an unexpected lifeline in an unlikely place: my partner’s grandmother’s house. Grandma, a 90-year-old fireball from Newfoundland, was sharp as a tack and fiercely independent. However, her home was starting to feel too large for her to manage on her own. Meanwhile, we needed a place to live that wouldn’t drain our limited savings. Over cups of tea at her cozy kitchen table, a plan started to take shape: we would build a basement apartment in her house, move in, and exchange affordable rent for assistance around the house. It was a perfect win-win. I didn't know it, but I was an ADU pioneer Today, this living arrangement may be recognized as an Accessory Dwelling Unit (ADU), a secondary housing unit on a single-family property. However, in 1991, this concept was far from mainstream. For us, it was simply a matter of survival—a practical solution born from necessity. We rolled up our sleeves and got to work. With a few friends and determination, we transformed Grandma’s basement into a modest but functional living space. It was basic, even a bit wonky—you had to walk through the bedroom to get to the living room-kitchen combo—but it was ours. We managed most of the construction ourselves, and hired an electrician for the wiring and a plumber to handle the pipes. The rest was pure sweat equity. Living in that basement was an adjustment, to say the least. Space was tight, and our DIY craftsmanship wasn’t exactly HGTV-worthy. However, it provided us with a fresh start. But as ADU pioneers, we got much more than we could have imagined. A much closer connection to family. Grandma’s wit and energy were the heart of the house, and we grew closer to her than we ever imagined. Her stories about growing up in Newfoundland in the late 1800s mesmerized me. I would sit there, wide-eyed, as she recounted winters so cold that tea froze before it hit the cup and evenings illuminated by whale oil lamps. We laughed constantly, and she quickly became the grandmother I never had since my grandparents had passed before I was born. Grandma and I stayed close even after my relationship with my partner ended. I couldn’t imagine life without our Friday lunches, which became a cherished tradition. Every week, I’d visit, and she’d share more stories or critique my cooking attempts with her quick wit and that unmistakable Newfoundland twang. She continued to be a beacon of joy and wisdom in my life. Grandma thrived on independence, which she held onto with great determination. At 90 years old, she re-tarred her driveway by herself, much to the neighbours' surprise and my immense admiration. The tar application was as wrinkled as her skin, and she couldn't care less. She beamed with pride while I took her picture! She loved having visitors, and the parish clergy were frequent guests. She always welcomed them with a twinkle in her eye and a sharp sense of humour. Once, when the parish priest asked her if she ever thought about "the hereafter," she shot back, “Oh, I think about it every day when I go into the basement and ask myself, ‘What am I here after?’” That was Grandma: quick-witted, strong, and full of life. Our basement apartment was more than just a place to live; it was a lifeline. The benefits extended beyond us. Grandma stayed in the home she loved until she passed away peacefully at 96 years old, sitting at her kitchen table on my birthday. It was a poignant moment that reminded me how much she had shaped my life. The modest basement apartment not only sheltered us but also added value to her home. We inadvertently enhanced the property’s functionality and appeal by converting unused space into livable quarters. This represents a key advantage of ADUs in today’s economy. Given the housing shortages and rising costs, ADUs provide a practical solution by offering affordable rental options, increasing property values, and creating opportunities for intergenerational living. In recent years, governments have acknowledged the importance of ADUs, making it easier and more affordable for families to construct them. Changes to mortgage lending policies have been introduced to promote ADU construction. For instance, insured loans now cover up to $1.5 million, and the amortization period has been extended to 30 years, enhancing financing accessibility. Furthermore, the federal government has announced new refinancing options to allow up to 90% of the property’s value. At the same time, low-interest loans for ADU construction have doubled to $80,000, with repayment terms of 15 years. These welcome changes will lower financial barriers and assist homeowners in creating secondary housing units, addressing both affordability and housing shortages. This intergenerational arrangement we set up over three decades ago was a win-win in every way. It provided mutual support, strengthened family bonds, and created a housing solution that benefited both generations. Seniors can age in place with dignity and companionship while younger generations gain access to affordable housing and the chance to learn from their elders. The laughter, shared meals, and stories crafted memories that will last a lifetime. Moreover, ADUs can help ease housing shortages and increase the availability of affordable rentals. They represent a practical, cost-effective method to utilize existing properties better. For families, they offer flexibility—a space for aging parents, adult children, or even potential rental income. For communities, they supply essential housing stock without necessitating large-scale development. For a deeper dive into ADUs, here's a link to a post we shared last year https://expertfile.com/spotlight/10346/additional-dwelling-units--adus- What's Old is New Again It's often said that many things come back in style if you wait long enough. This may hold for ADUs, simply an old concept whose time has come again. Nonetheless, ADUs empower our younger generation to afford housing and achieve homeownership. They also provide vital support for our older generations, enabling them to age in place while generating much-needed income for a dignified retirement. Reflecting on the past, I often ponder who saved whom. Grandma’s indomitable spirit and sharp humour made every bump in the road worthwhile. She would tease me about the crooked shelves we installed and joke that our kitchen was so small we could stir the soup without getting off the couch. In truth, she gave me more than I ever gave her. Her strength, love, and unwavering sense of humour helped me navigate one of the most challenging times in my life. The quirky basement we built in 1991 may not have been perfect, but it served its purpose. Today, as ADUs gain popularity, they represent more than just housing; they embody connection, resilience, and finding creative solutions to life’s challenges. Whether it’s a basement apartment, a backyard cottage, or a garage conversion, ADUs can foster connection and help families thrive—just as we did all those years ago. And as for Grandma? She demonstrated that a touch of humour, plenty of love, and the occasional jab at a priest could keep anyone young at heart. Every time I think of her now, I can’t help but smile and wonder if, somewhere, she’s still re-tarring driveways and asking herself, ‘What am I here after?’ Don’t Retire … Re-Wire! Sue

New Year's Resolutions: Why they fail and how we can stick to them

By now, most people have already made their New Year's resolutions and (hopefully) put them into practice. But most people — about 90% — give up on them within the first few weeks of the year. University of Delaware experts dig into the psychology behind why resolutions fail and offer a recipe for success. The timing of New Year’s resolutions also isn’t always ideal. According to Philip Gable, professor in the Department of Psychological and Brain Sciences, a lack of commitment is one reason why many people fail to achieve their goals. “New Year's resolutions sometimes lack in commitment,” he said. “It's just this time of year when people feel like they should make a resolution, as opposed to other times in the year when it's less common but maybe more meaningful, like if you get a doctor's report and realize you need to change that aspect of your life.” In order to be part of the 10% of people who keep their New Year’s resolutions, Gable said to break down big goals into small, achievable steps. “I think a lot of times with goals, people will commit to a very big goal and not realize the smaller steps they need to take to achieve that goal,” Gable said. “If we have too big of a goal, we get emotionally distressed when we can't do it, or we fail because we set too big of a goal. Or maybe we couldn't think through all of the elements required to meet that really big goal. So starting small gives us something achievable, and then that gives you a platform to go to the next thing.” Naomi Sadeh, associate professor in the Department of Psychological and Brain Sciences at the University of Delaware, said that part of the reason it’s so hard to make long-term changes is that humans are wired to prioritize instant gratification over delayed rewards. In other words, when posed with an option, we tend to pick the easy choice with an immediate outcome to satisfy a need today instead of delaying gratification for a bigger reward — we splurge on items we don’t really need instead of saving money, order takeout instead of cooking a healthy meal, or binge-watch a TV show instead of going to the gym. “With impulsivity and with breaking New Year's resolutions, often it's when people tend to opt for that sooner, smaller reward over the longer, bigger reward,” Sadeh said. “The sooner reward is really tempting, even if it's not as satisfying in the long run as the longer goal or bigger goal that you had.” When people set goals, they tend to feel very motivated for a few days and falsely assume they’re committed to their goal. But as soon as that motivation wears off, they give up. “There's potentially a mismatch in the timing of your goals,” said Rob West, interim chair and professor in the Department of Psychological and Brain Sciences. “Your goals are immediate, they're conscious, they're volitional. You have those in the moment, and they can be developed and abandoned quickly. But habits take a considerable amount of time and repetition.” To connect directly with Gable, visit his profile and click on the connect button. Interviews with other researchers can be arranged by contacting UD's Media Relations department.

Food is Medicine: ‘It’s Not Just About Food–It’s About Friendship

Kim Solomon’s kitchen showed all the signs of a good lunch in the making – chopped veggies on the counter, a few dirty dishes in the sink and two people laughing as they cooked. “Don’t worry, we’re going to clean all this up,” ChristianaCare community health worker Michelle Torres, BBA-HM, said as she sliced tilapia for the heart-healthy fish tacos she was making with Solomon. “I’m not worried about the mess, especially when it tastes this yummy,” Solomon said as she watched Torres place the raw fish – coated with panko crumbs, spices and an egg wash – into the air fryer. A few years earlier, Solomon’s lunch would have been something quick from the pantry after cooking for her sons or helping a neighbor. But after dealing with the life-threatening effects of high blood pressure, she is learning – with Torres’ help – how to prioritize her own nutrition and health. Solomon is one of more than 225 patients enrolled in the Delaware Food Farmacy, a ChristianaCare partnership with Lutheran Community Services that provides weekly deliveries of locally sourced produce, meat and other foods, along with one-on-one support from a community health worker. Delaware Food Farmacy participants report lower A1C blood glucose levels, healthier blood pressure readings and reduced body mass index. Dishing out good health “It took me getting very sick to finally make my own health a priority in my life, and that’s a humbling experience,” said Solomon, who lives in Bear, Delaware. “This is not just about food – it is about friendship, and Michelle’s support really gives me motivation. It keeps me excited to hear her voice and know that she’s there for me.” Kim Solomon (left) finds prioritizing her own nutrition and health can be delicious, as she prepares panko-crusted tilapia for fish tacos with community health worker Michelle Torres. ChristianaCare is expanding efforts to reduce food insecurity among patients in an ongoing commitment to ending disparities and in recognition that access to nutritious food is critical to overall health. In addition to the Delaware Food Farmacy, over 100 Maryland Primary Care Program (MDPCP) patients are participating in Healthy Food, Healthy Hearts, a 12-week program that delivers fresh groceries to under-resourced Medicare patients with complex health needs. “Our focus is empowering people to maintain their health by giving them the resources they need for whole-person care, including healthy food and education related to meal preparation and living with a chronic health condition,” said Erin Booker, LPC, chief biopsychosocial officer for ChristianaCare. “Through our work with our community partners in the Food Farmacy program in Delaware and our Healthy Food, Healthy Hearts program in Maryland, we are acknowledging the intersection of nutrition and health care and the importance of creating a more equitable food system.” Food is Medicine Both programs operate on the Food Is Medicine model, which recognizes that nutritious foods are essential for good health – and they must be accessible in the community, particularly in under-resourced areas. Studies have shown that evidence-based, tailored food interventions can lead to improved health outcomes and better use of health care services among participants while also reducing food insecurity, said Michelle Axe, MS, CHES, program manager of Food and Social Care Initiatives for ChristianaCare. The Centers for Disease Control and Prevention estimated in 2023 that food insecurity results in nearly $77 billion in excess health care spending. Veggie power: Much of the food in the Food Farmacy is sourced locally through a cooperative agreement with Delaware’s Department of Agriculture and the Farm-to-Community Program, which connects local farms with organizations distributing food to the community. Among Food Farmacy graduates, 26% report a decrease in food insecurity and 18% said they experience less anxiety. “With these programs, we’re offering participants an opportunity to make a change in their life, not only for them as individuals, but for the entire family,” Axe said. “This is about more than food.” From farm to table Getting health care professionals to prescribe healthier food options – and then making it possible for the patients to obtain them – helps close the gap between medical nutrition and financial health, said Rob Gurnee, executive director of Lutheran Community Services. “Providing food – that’s our core competency,” Gurnee said. “What really makes this program different and incredibly valuable is that ChristianaCare can funnel the right people into the program and then maintain these relationships to help patients make changes that are sustainable. Together, we utilize the strengths of our organizations with the goal of improving health outcomes.” Each week, Delaware Food Farmacy participants select from a menu of fresh produce, lean meats and fish, whole grains, low-fat dairy, snacks and other healthy items, all of which fall under the Dietary Approach to Stop Hypertension (DASH) diet. Fresh-picked: With Delaware Food Farmacy, patients are getting local produce that is typically picked within 24 to 48 hours. Much of the food distributed through Delaware Food Farmacy is sourced locally through a cooperative agreement with Delaware’s Department of Agriculture and the Farm-to-Community Program, which connects local farms with organizations distributing food to the community. Solomon’s refrigerator is filled with local produce, eggs and lean meats from the Food Farmacy program, but it’s Torres who keeps Solomon on the path to good health with her encouraging personality and a tasty supply of easy-to-make recipes. A recipe for healthy eating: Air Fryer Fish Tacos. Kim Solomon’s review? “Yummy.” “She’s there to support you and help you understand it’s going to be OK,” Solomon said. “She goes above and beyond every time. We need more Michelles in our world.”

Podcast: Research into household chores reveals fascinating home truths

The notion of ‘women’s work’ still deeply embedded in today’s society Men’s choice of housework centred around machinery and perceived physical strength Some household tasks have ‘shifted’ over the years A fascinating study by an academic at Aston University has revealed that women still do certain traditional tasks within the home. The research by Dr Emily Christopher, a lecturer in sociology and policy, found that ‘woman-type’ tasks often involve multi-tasking while men’s roles often include solo duties such as mowing the lawn. Dr Christopher, whose research focuses on the reproduction of gender inequalities in paid and unpaid work, spoke about her study in the latest episode of the 'Society matters' podcast series, presented by journalist Steve Dyson. The episode is sub-titled 'Did you iron my shirt? Why household work, and who does it, matters'. Dr Christopher explained that men are doing much more household work than they did 50 years ago, and that there was “general agreement” among the couples she interviewed that household work should be shared. The lecturer, who invited couples to assign ‘task cards’ during interviews in their homes, said past research found that women still perform the ‘lion’s share’ of household work. This, she said, followed on from the “age old idea” of women being more caring and nurturing which was “deeply embedded in the way society thinks”. While some tasks were still more likely to be done by women, some had shifted over time. Tasks still “overwhelmingly gendered” today include women remembering birthdays, organising presents, and remembering whether a child needs PE kit or money for a cake sale, all the cognitive labour of household management. She said: “The problem is it’s invisible, so it isn’t recognised as work.” Dr Christopher said that men tend to do the ironing if they find it “enjoyable”, often while listening to football or music, or if they have “particular standards”, such as creases in their sleeves. However, some women choose ironing as a “form of protest”, doing their own and their children’s clothes but refusing to iron men’s shirts. Dr Christopher pointed out that some other tasks traditionally seen as women’s, which had ‘shifted’, included cooking. She said: “Men are more likely to do this now, arguably this might be because they are less likely to be seen as less masculine for doing so, this helped by the rise of celebrity chefs like Gordon Ramsay, Rick Stein and Jamie Oliver.” Her research also revealed that men are more likely to wash up and stack the dishwasher but, like ironing, men doing these tasks was often driven by standards such as liking them stacked a particular way. They are also more likely to hoover than to clean, which fell mostly to women, with Dr Christopher suggesting: “I wonder whether sometimes this is something to do with the fact that hoovering involves technology and machinery, so it conceptualises more as a masculine form of housework.” Similarly, Dr Christopher said men are more likely to do outside jobs such as DIY, washing the car and mowing the lawn, with the emphasis again on physical strength. Significantly, tasks which men are more likely to be responsible for, such as DIY, are less likely to “interfere” with paid work, whereas those done by women often involve a reduction in their hours with “very wide implications” such as a gender pay gap, restrictions in career progression, and restricted access to pensions in later life. As a result, she said the state needs to do more, particularly around parental leave and the lack of affordable childcare provision. Dr Christopher said: “If you take maternity leave, it’s 12 months maximum in comparison to one or two weeks’ paternity leave, so straight away we are sending a message about who’s the natural carer. Parental leave needs to change to challenge this reinforcing of gender roles.” She added that childcare provision needs to be seen as integral to the way society and the economy works, so needs funding. Increasingly, Dr Christopher said couples are relying on their parents for help with childcare, and “interestingly, it tends to be the grandmothers who take on this work”. Individuals wanting to put a monetary value on household work can complete the Office for National Statistics’ domestic labour calculator, although she said it was a crude measure and only gives a rough idea. “Using this measure, my household work, on top of a full-time job at Aston University, is worth £18,000 a year,” she said. Listen to all episodes of the 'Society matters' podcast

Are butter boards bad for you? An expert view on the latest food trend

In an unexpected twist, butter seems to be back on the menu. After years of being a maligned ingredient that many people shied away from, butter has now become the latest food trend on social media, thanks to the recent popularity of “butter boards”. These are sort of the meat-free equivalent of a charcuterie board. Butter is whipped then spread onto a chopping board, sprinkled with a variety of toppings – from sweet to savoury – and served with an accompaniment of choice (such as bread or a toasted baguette). But although they may be delicious, butter is still full of saturated fat – which many of us know can be harmful to our health. Here’s what you may want to consider before whipping up a butter board of your own. Is butter really that bad? Butter is made from cream, the fat-rich part of milk. While it’s usually made from cow’s milk, it can also be made from other milks such as goat milk. The reason that butter has been seen as a no-go for so many years is because it’s one of the ultimate sources of saturated fat. Butter contains around 80% fat, of which about two-thirds is saturated fat. It contains little else nutrient-wise. Saturated fats should be avoided in large amounts as they’re linked with many health problems, including heart disease and shorter life expectancy. Clinical trials have also shown that saturated fats can have an negative effects on blood cholesterol levels. When it comes to butter on its own, it appears that eating it has a relatively small or neutral effect on the risk of heart disease. But research that compared butter to olive oil (another source of saturated fat) found that butter can increase levels of LDL cholesterol, which is sometimes called “bad” cholesterol as it’s linked to greater risk of heart disease. But the majority of the butter many of us consume in our diets comes from other foods such as biscuits, cakes and pastries. Alongside butter, these foods tend also to contain high amounts of sugar, while being low in other nutrients. High intakes of these types of foods is also linked with greater risk of heart disease. Overall, sharing a butter board with friends every now and then is unlikely to cause much harm to your health. But doing it often, or eating very large quantities, could raise cholesterol levels and increase your risk of cardiovascular disease somewhat. It’s also worth bearing in mind what toppings you serve your butter board with. Certain foods (such as processed or cured meats) also contain saturated fats, and should only be enjoyed occasionally. Butter alternatives Since butter is very calorific and fat-rich, some people may want to look at using butter alternatives for the base of their butter board. The first substitute many people might look to is margarine. Margarine is chemically very similar to butter. Depending on the product though, it only contains around 40%-70% fat, making it a lighter alternative with a possibly similar taste. In the past, the processes needed to make margarine solid resulted in the production of trans fats, which have been linked to increased risk of heart disease. But these processes have since been improved so margarine no longer contain trans fat. So it may be a good option for people wary of the amount of fat they consume. Another alternative people may look at using is ghee, also sometimes known as clarified butter. A staple of Indian cooking, this is still made from milk, but the fat is much more concentrated as most of the water has been simmered away. This means it won’t have the same creamy texture as butter. Grass-fed ghee is as rich in saturated fats as butter. It also contains naturally produced trans fats. However, these trans fats are different to the industrially produced types which are bad for our health. But since ghee contains more calories than butter, it may not be the best choice for a butter board, especially if you’re looking for the best flavour. Cultured butter may also be a choice for your butter board. This is made from cream which has been fermented like yoghurt. However, no research to date has looked at whether the probiotics in cultured butter provide the same health benefits as those in yoghurt and other fermented foods. Nutrition-wise, it contains the same amount of fat and calories as regular butter. All in all, butter is not bad. But since it’s very high in calories and cholesterol, you may want to try not to have too much. Sharing a butter board with some friends or loved ones every now and again is unlikely to have any long-term negative impact on your health.

Could eating fruit more often keep depression at bay? New research

Study found frequent fruit eaters had greater positive mental wellbeing The study surveyed 428 adults and looked at the relationship between their consumption of fruit, vegetables, sweet and savoury food snacks and their psychological health The more often people ate fruit, the lower they scored for depression and the higher for mental wellbeing. People who frequently eat fruit are more likely to report greater positive mental wellbeing and are less likely to report symptoms of depression than those who do not, according to new research from the College of Health and Life Sciences, Aston University. The researchers’ findings suggest that how often we eat fruit is more important to our psychological health than the total amount we consume during a typical week. The team also found that people who eat savoury snacks such as crisps, which are low in nutrients, are more likely to report greater levels of anxiety. Published in the British Journal of Nutrition, the study surveyed 428 adults from across the UK and looked at the relationship between their consumption of fruit, vegetables, sweet and savoury food snacks, and their psychological health. After taking demographic and lifestyle factors such as age, general health and exercise into account, the research found that both nutrient-rich fruit and nutrient-poor savoury snacks appeared to be linked to psychological health. They also found that there was no direct association between eating vegetables and psychological health. Based on the survey, the more often people ate fruit, the lower they scored for depression and the higher for mental wellbeing, independent of the overall quantity of fruit intake. People who frequently snacked on nutrient-poor savoury foods (such as crisps) were more likely to experience ‘everyday mental lapses’ (known as subjective cognitive failures) and report lower mental wellbeing. A greater number of lapses, was associated with higher reported symptoms of anxiety, stress and depression, and lower mental wellbeing scores. By contrast, there was no link between these everyday memory lapses and fruit and vegetable intake or sweet snacks, suggesting a unique relationship between these nutrient-poor savoury snacks, everyday mental lapses, and psychological health. Examples of these frustrating little everyday mental lapses included forgetting where items had been placed, forgetting the purpose of going into certain rooms, and being unable to retrieve names of acquaintances whose name was on the ‘tip of the tongue’. Lead author, PhD student Nicola-Jayne Tuck commented: “Very little is known about how diet may affect mental health and wellbeing, and while we did not directly examine causality here, our findings could suggest that frequently snacking on nutrient-poor savoury foods may increase everyday mental lapses, which in turn reduces psychological health. “Other studies have found an association between fruit and vegetables and mental health, but few have looked at fruit and vegetables separately – and even fewer evaluate both frequency and quantity of intake. “Both fruit and vegetables are rich in antioxidants, fibre and essential micronutrients which promote optimal brain function, but these nutrients can be lost during cooking. As we are more likely to eat fruit raw, this could potentially explain its stronger influence on our psychological health. “It is possible that changing what we snack on could be a really simple and easy way to improve our mental wellbeing. Conversely, it is also possible that the forthcoming restriction of processed snack foods at checkouts, due to come in this October, could not only improve the country’s physical health, but mental health too. “Overall, it’s definitely worth trying to get into the habit of reaching for the fruit bowl.” For more information about the School of Psychology, please visit our website.

Questions about colon cancer? Our experts are here to help with your coverage

Every year, National Colorectal (colon) Cancer Awareness Month is observed during the month of March in an effort to raise awareness of the importance for colon cancer screenings. The recognition offers health care providers the opportunity to educate the general public about a disease that can be preventable, but can sometimes be seen as difficult for patients to discuss with their doctors. In the spirit of education, one of Augusta University’s experts has provided some insight into the subject of colon cancer. Dr. Asha Nayak-Kapoor is an associate professor of medicine in the Division of Hematology/Oncology in the Department of Medicine at the Medical College of Georgia at Augusta University. Nayak is certified by the American Board of Internal Medicine in Hematology and Oncology Specialties. Q: What are the primary risk factors for colon cancer? “Risk factors for colon cancer include: being overweight or obese, not being physically active, certain types of diets, smoking, alcohol use, being older, a personal history of colorectal polyps or colorectal cancer, a personal history of inflammatory bowel disease, a family history of colorectal cancer or adenomatous polyps, having an inherited syndrome. Common symptoms of colorectal cancer include: bloody stool or rectal bleeding, an ongoing change in bowel habits (diarrhea, constipation, chance in stool consistency), abdominal pain or cramping, gas or persistent abdominal discomfort, you feel like your bowels are not voiding completely, weakness, fatigue, or unexplained weight loss.” Q: How can a person protect themselves from the risks of colon cancer? “Colon cancer is largely preventable if patients undergo screening tests, like a surveillance colonoscopy starting at 45 years or earlier depending on family history. Many lifestyle-related factors have been linked to colorectal cancer. In fact, the links between diet, weight, and exercise and colorectal cancer risk are some of the strongest for any type of cancer.  Getting to and staying at a healthy weight may help lower your risk. A diet that's high in red meats (such as beef, pork, lamb, or liver) and processed meats (like hot dogs and some luncheon meats) raises your colorectal cancer risk. Cooking meats at very high temperatures (frying, broiling, or grilling) creates chemicals that might raise your cancer risk. It’s not clear how much this might increase your colorectal cancer risk. Stop smoking. It is best not to drink alcohol. People with a history of colorectal cancer in a first-degree relative (parent, sibling, or child) are at increased risk. The risk is even higher if that relative was diagnosed with cancer when they were younger than 50, or if more than one first-degree relative is affected.” Q: It sometimes seems that colon cancer prevention is aimed more towards men compared to women, but cancer.org lists the risks at 1 in 23 (4.3%) for men and 1 in 25 (4.0%) for women. Is there a reason why perhaps a stigma about colon cancer affecting men more has been created? “According to focus group studies, it can be seen as a taboo topic that is uncomfortable to discuss, and it is not discussed as openly in public as prostate and breast cancer screenings. It can seem embarrassing or humiliating, and can be seen as distasteful dealing with prolonged bowel preparation.” Nayak is a member of several committees, including Onyx and Bayer Speaker Bureau for Nexavar, MCG Cancer Center Molecular Oncology Programme, and MCG Cancer Center Gastrointestinal Tumor Board Committee. If you are a journalist looking to know more about colorectal cancer and would like to speak with an expert for your stories, then let us help. Nayak is available to speak with media about this important subject. Simply click on her icon now to arrange an interview today.

University of Rochester Expert on Re-framing Holiday Stress

Can holiday stress (cooking, hosting, shopping, travel, family, finances) be re-framed to actually be beneficial? Yes, according to the University of Rochester’s Jeremy Jamieson, a national expert on stress. Stress and our response to it are not necessarily bad things. Jamieson and his Social Stress Lab study how re-evaluating the way one perceives stress can make a big difference to a person’s mental health, general wellbeing, and success, and help guide the responses to the challenges at hand. “Stress reappraisal is not aimed at eliminating or dampening stress. It does not encourage relaxation, but instead focuses on changing the type of stress response: If we believe we have sufficient resources to address the demands we’re presented with—it doesn’t matter if the demands are high—if we think we can handle them, our body is going to respond with the challenge response, which means stress is seen as a challenge, rather than a threat,” says Jamieson. In the latest study from Jamieson’s Social Stress Lab, which appears in the Journal of Experimental Psychology: General, the researchers trained community college students to treat their stress response as a tool rather than an obstacle. The psychologists found that in addition to reducing the students’ anxiety, the “good stress” mindset reset helped the students score higher on tests, procrastinate less, stay enrolled in classes, and respond to academic challenges in a healthier way. Jamieson is available for interviews and can walk through the strategies for individuals to re-frame their stress.

Posts = paunch? Georgia Southern researchers are getting headlines for linking social media to weight gain.

Who knew that all those posts about what’s cooking and what’s for dinner could lead to a burgeoning belly? It’s a surprising finding that researchers at Georgia Southern University have discovered – and it’s getting attention from American and international media. Researchers at Georgia Southern University in the U.S. recruited 145 students and split them into two groups. Both were given plates of cheese crackers to nibble but half were told to stop and take a picture first. Immediately after eating them, volunteers were asked to rate how much they liked them and whether they wanted more. The results, published in the journal Appetite, showed those taking snaps of the crackers scored higher in terms of enjoyment and wanting seconds. Picture-taking, researchers said, seems to change the way the brain perceives food and increases the craving for more calories. They wrote: ‘Memories of food and the act of recording consumption can affect how much we eat. "Our results indicate picture-taking leads to greater wanting of the food following consumption. "The effects were most noticeable in volunteers given smaller portions – six crackers instead of 12. Researchers warned: "Those seeking to eat smaller portions, especially of tempting foods that they want to cut back on, should avoid taking pictures of what they are eating." October 03, Daily Mail If you’re a journalist looking to cover this research or learn more for a story – then let our experts help. The researchers behind this study are available, simply reach out to Georgia Southern Director of Communications Jennifer Wise at jwise@georgiasouthern.edu to arrange an interview today.