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When I was 16 and I started my first job at Dairy Queen, my dad sat me down at the kitchen table and taught me how to balance a checkbook. He said that if I learned it in high school, it would become second nature when I entered the real world. Many people learn how to budget either from experience or Dave Ramsey. In this article, I am going to discuss a few basics of budgeting I learned from my dad. These helped me in high school and will hopefully help you personally or help you teach your kids.

Designate a place to budget

The first step to budgeting is to find a place to record your finances. You can use a check book, an excel spreadsheet, or even a budgeting app on your phone.

Separate needs from wants

Separate the expenses that you cannot live without such as groceries, rent, and utilities from your wants like entertainment and eating out. Decide how much money to put toward all of these categories.

For reference here is Dave Ramsey’s Budget Percentages from mamaandmoney.com

These percentages represent the percentage of your income to put toward each category every year. For example, if you make $40,000 per year and put 8% of your income towards health, that is $3,200 a year. To find out how much that is per month divide 3200 by 12, which equals $266 each month. If you only spend $100 on health one month, then you’ll have an extra $166 to use for the next month.

Your health budget, which is separate from your insurance budget, can include your gym membership, vitamins, or even itSpray solutions!

Save for Possible Expenses

Life throws many curveballs at us. It is important to put money aside for expenses you weren’t expecting. For example, these include car and house repairs. If possible, try to separate this category from your actual savings.

If you are like me, you are probably freaking out about your international travel plans this year. While you may face more difficulties than you would during pre-pandemic times, do not worry. Just make sure to prepare ahead of time and stay flexible in order to adapt to changes in your plans. In this article, I will give you some tips for traveling internationally during the pandemic.

Tips for Traveling Internationally During the Pandemic

Check COVID-19 Requirements for ALL Airlines and Countries

Although this tip may seem obvious, it is necessary to discuss, because every country and airline has different rules. Pay close attention to “and/or” language. Some countries require a negative test AND the vaccine. Others may require either a negative test OR the vaccine. Additionally, some countries require a specific COVID test, like the PCR one. Check all of the COVID-19 requirements at least a week in advance to give yourself enough time for testing. You do not want to arrive in a foreign country without the proper paperwork. You can easily check the requirements online or through the airline’s app. I also recommend downloading the TripIt app which lays out your flight clearly and allows you to look at a COVID-19 summary for the country you’re traveling to.

Get to the Airport Plenty Early

Usually, airlines recommend passengers to arrive at the airport 2 hours early for a domestic flight and 3 hours early for an international flight. Arriving early is even more important during the pandemic because of the extra precautions airlines take.

Bring the Right Mask

There is no doubt you will have to wear a mask at the airport and for your entire flight. You’ll want to plan for around 24-30 hours of straight mask-wearing. Therefore, I would highly recommend one that is light and breathable. Some types of masks are not allowed depending on the airline. Bandanas, masks with a valve, and face shields are usually prohibited. Make sure to check the guidelines beforehand.

Travel with DREAMit!

Let’s face it, we’ve probably all gained a few extra pounds this holiday season. That doesn’t mean we have to diet or overly restrict our calorie intake when the new year arrives. Simply eating as we did before the holidays is enough to help us shed that extra weight. The one thing I refuse to give up when I return to pre-holiday, ‘normal’ eating, is the peppermint mocha. I am a sucker for the one from Starbucks, topped with whipped cream and chocolate shavings – containing 47 grams of sugar! That’s why I found this recipe for a healthy post-holiday peppermint mocha. It satisfies my sweet tooth and only has 5 grams of sugar!

This post-holiday peppermint mocha recipe from The Clean Eating Couple takes about 10 minutes to make and serves 1 person!

Ingredients

1 cup almond milk

1/4 cup espresso (1 large 1-2 oz shot)

1/4 teaspoon peppermint extract

1/2 teaspoon cacao powder

1 teaspoon maple syrup

Directions

In a pan or microwave, heat almond milk until warm.

Whisk in peppermint extract, cocoa powder + maple syrup.

Whisk until warm and frothy.

Pour milk mixture into a mug, and top with espresso.

Peppermint Mocha Nutrition Facts

This recipe only contains 63 calories! It has 3 grams of fat, 7 grams of carbs, 1 gram of fiber, and 1 gram of protein.

You can use dairy milk or another milk substitution, but the nutrition facts will change. You can also use honey instead of maple syrup or sugar-free maple syrup if you’d like.

Post-Holiday Health with itSpray

While the holidays are full of family, food, and gifts, we mustn’t forget to give back to those around us.  There are many ways you can serve the community this holiday season using your time and talents. Keep reading for a few ideas!

Serve at a Soup Kitchen

While this may sound like a cliché, soup kitchens need help this time of year. Serving at a soup kitchen usually involves a half-day commitment where you help prep, serve, and clean up.

Ring the Salvation Army Bell

You have probably seen those people in front of a grocery store like Walmart ringing the bell for the Salvation Army. The tradition of the Salvation Army’s red kettle began in 1891 when Salvation Army Captain Joseph McFee resolved to provide a free Christmas dinner for the poor in San Francisco. His goal was to feed 1000 of the city’s poorest people on Christmas Day. Captain McFee placed the first “kettle” at the Oakland Ferry Landing at the foot of Market Street and raised the money he needed. If you’re interested in joining this long-standing tradition register to ring!

Volunteer at a Food Bank

No one should ever go hungry, especially during the holidays. Find a local food bank in your community and help assemble boxes for food distribution.

Serve your Community Nursing Home

Get a group together and find a nursing home in your community to carol at! Many nursing home residents are lonely this holiday season, and what a better way to serve than bringing them music and joy!

You can also put together a care package for seniors or write and send out thoughtful holiday cards. Many programs exist where you can get a wish list from a senior at your local nursing home to get the products they need.

Need Christmas Gift Ideas for This Year?

If you need some Christmas gift ideas for this year, then visit our itSpray Amazon Store. Give the gift of immunity with BOOSTit, sustained energy with CHARGEi. or sleep with DREAMit! Or give the gift of all three solutions to a working parent or a sleep-deprived student. Trust me, they will appreciate it!

If you had diabetes would you take insulin? Maybe you are a diabetic and you do take insulin. Similarly, if you suffered from severe anxiety and depression would you take medication? Just because this illness is unseen does not make it any less real. Mental health illnesses are just as real as physical illnesses. Your mental and physical health are interconnected and therefore what is happening in your brain impacts the rest of your body. Therefore, let’s stop the mental health stigma, especially the stigma surrounding medication.

According to Bradley University, studies have linked mental health such as schizophrenia or depression with a shorter life. Depression has been linked to a 50 percent increase in death from cancer and a 67 percent increase in death from heart disease.

In his article for Menlo Psychiatric Health and Sleep Medicine, Dr. Alex Dimitriu discusses how to overcome the stigma of psychiatric medication. He states that millions of people do not get the help they need because of the stigma surrounding mental health medicines. The best way to treat mental illness is through a combination of therapy and medication. Medication gives patients the clarity and stability they need to benefit from the therapy. It treats the physical aspects of mental illness and balances chemicals in the brain.

Dr. Dimitrui says, “Taking medication for mental health is no different than taking it for physical health. With chemical imbalances in the brain under control, the patient is free to work on improving behavior and emotional imbalances.”

He compares taking medicine for mental health to taking it for high blood pressure. You wouldn’t tell someone with high blood pressure to simply ‘relax’. Similarly, you wouldn’t tell someone dealing with anxiety and panic attacks to ‘get it together.’ Essentially there is no difference.

Is Stress Keeping You Awake?

DREAMit, your all-natural sleep aid contains valerian root to help you wind down and reduce your anxiety. It is not a mental health medication, but it simply helps your body to relax before bedtime and get a good night’s rest.

Say hello to the holidays with this healthy apple and nut bread recipe from Eating Well! Like the pumpkin cheesecake muffins, you can enjoy this bread for breakfast, an afternoon snack, or even dessert!

From Eating Well

Ingredients

Baking spray with flour

⅔ cup granulated sugar

½ cup plain whole-milk Greek yogurt

2 large eggs

⅔ cup unsweetened applesauce

1 teaspoon vanilla extract

7 tablespoons unsalted butter, melted, divided

1 cup all-purpose flour, plus 1 tablespoon, divided

¾ cup whole-wheat flour

1 teaspoon baking soda

1 teaspoon apple pie spice

½ teaspoon salt

1 large Granny Smith apple, diced (1/4-inch; about 1 cup)

½ cup coarsely chopped walnuts

3 tablespoons light brown sugar

¼ teaspoon ground cinnamon

Directions

Step 1: Firstly, preheat the oven to 350 degrees F and coat a 9-by-5-inch loaf pan with baking spray.

Step 2: Stir granulated sugar, yogurt, and eggs together in a large bowl until well combined. Then add the applesauce, vanilla and 6 tablespoons melted butter; stir well to combine and set aside.

Step 3: Next, Whisk 1 cup of all-purpose flour, whole-wheat flour, baking soda, apple pie spice, and salt in a medium bowl.  Add the chopped apple and stir until the pieces are evenly coated. Add the flour-apple mixture to the egg mixture; stir until just combined. Then spoon the mixture into the prepared loaf pan.

Step 4: Combine walnuts, brown sugar, cinnamon, and the remaining 1 tablespoon of each melted butter and all-purpose flour in a small bowl. Sprinkle evenly on the batter in the pan.

Step 5: Bake until a wooden pick inserted in the center of the loaf comes out clean, 55 to 60 minutes. Cool in the pan for 10 minutes. Gently turn out onto a wire rack and let cool completely for about 1 hour.

Step 6: Lastly, enjoy your healthy apple nut bread with a warm cup of coffee or hot cocoa!

Have Happy and Healthy Holidays with BOOSTit

BOOSTit is your natural solution for increased immunity. Fortify your immune system so you can enjoy the holidays with friends and family this year!

I love pairing sweet and savory. Cooking fruit and meat together makes the dish so juicy and delicious. And yes, I am one of those people who like pineapple on my pizza. We can agree to disagree if this is something you despise. If you are like me and also enjoy the combination of sweet and savory, then you need to try this fruity spin on pork chops from Eating Well.

This recipe makes 4 servings and takes a total of 1 hour and 40 minutes to prepare and cook.

Ingredients

Sugar and Spice Rub

2 tablespoons packed brown sugar

1 ½ tsp kosher salt

2 teaspoons chili powder

1 ½ tsp garlic powder

1 ½ teaspoons onion powder

¾ teaspoon cayenne pepper

1 ½ tsp ground cumin

¾ tsp black pepper

Pork Chops

4 (8 ounce) bone-in pork center-cut chops, cut 3/4 inch thick

2 teaspoons canola oil plus 1 tablespoon, divided

¼ cup dry white wine

2 cups thinly sliced Granny Smith apples

½ cup reduced-sodium chicken broth or chicken stock

2 teaspoons fresh thyme

Directions

To prepare Sugar and Spice Rub: In a small bowl, stir together brown sugar, chili powder, salt, garlic powder, onion powder, ground cumin, cayenne pepper, and black pepper.

To prepare chops: Trim fat from chops. Brush 2 teaspoons of oil over all sides of the chops. Sprinkle chops evenly with 1 tablespoon of the rub (reserve the rest for another use); rub in with your fingers. Then, cover with plastic wrap and chill in the refrigerator for 1 hour.

Preheat a large skillet over medium-high heat for 2 minutes. Then add the remaining 1 tablespoon oil and swirl to lightly coat the skillet. Add chops and cook 7 to 10 minutes or until 145 degrees F, turning once. Transfer chops to a warm platter; cover and keep warm.

Lastly, remove the skillet from heat. Slowly add wine to the hot skillet, stirring to scrape up any browned bits from the bottom of the skillet. Then, return the skillet to heat. Add sliced apples, broth, and 1 thyme sprig. Bring to boiling before reducing heat. Simmer, covered, for about 3 minutes or just until apples are tender. Using a slotted spoon, transfer apples to a small bowl; cover and keep warm. Bring the broth mixture in the skillet to boiling and boil for about 5 minutes or until liquid is reduced by half. Return chops and apples to the skillet and heat through. If desired, sprinkle with snipped thyme. Serve immediately.

Recently, the need for blood donors has been on the rise. Donating blood is a great way to help and give back to your community. Learn how to prepare for a blood donation in the days leading up to it, so it goes as smoothly as possible.

Blood Donation Prep

Today I am going to share with you how to prepare for a whole blood donation. According to Mayo Clinic, this is the most common type in which you donate about a pint of blood. It is then separated into its components – red cells, plasma, and platelets.

To donate blood you must be 16 or 17, depending on the state, in good health, and at least 110 pounds. You must also pass the physical and health history assessments. This includes a finger prick to determine your iron levels, which need to be high enough to donate. If your iron levels are too low, you cannot donate.

In the days prior to donating, drink a lot of fluids, water in particular. Eat healthy the day before and of your donation, and get good sleep the night before. If you are on your period, you are still able to donate if your iron levels are not too low.

If you are worried about maintaining healthy iron levels, take a supplement and eat iron-rich foods. These include broccoli, red meats, turkey, spinach, sweet potatoes, beans, eggs, shrimp… the list is very long. For a complete iron-rich food guide visit the Red Cross website.

After You Donate

After your blood donation, continue to drink a lot of water and eat iron-rich foods. The Mayo Clinic recommends you avoid strenuous physical activity and heavy lifting for at least 5 hours after you donate. Keep your bandage on and dry for the 5 hours afterward as well.

Stay Healthy With BOOSTit

A healthy immune system is vital for a healthy body. BOOSTit is your solution for immune support and provides essential vitamins to help you fight off illness. Add BOOSTit to your daily routine today!