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20 Salt Substitutes to Reduce Blood Pressure

September 21, 2022 by Chris Butler

Too much salt may lead to heart disease, high blood pressure, and stroke. Sodium causes your body to lose calcium pulled from your bones. Salt substitutes are a great way to lower your sodium consumption. Using them in place of salt could help reduce your blood pressure and prevent other heart-related diseases.

How much salt should you eat?

The 2020-2025 Dietary Guidelines for Americans recommend eating less than 2,300 mg of sodium daily. This amount is about one teaspoon of salt. However, most Americans consume as much as one and a half teaspoons of salt daily.

Foods with a lot of salt include these:

Frozen meats, prepared dinners, pizzas, and burritos.
Smoked meats, canned chicken, bacon, and cold cuts.
Canned chili, ravioli, or other canned entrees
Salted nuts or seeds
Canned beans
Canned soups
Buttermilk
Cottage cheese
Prepacked mashed potatoes, rice, or pasta
Salad dressings, ketchup, and other condiments
Butter or margarine

How do you know if you should switch to salt substitutes?

You should look for these symptoms if you’re overeating salt.

You feel thirsty
Puffy face or hands
Swollen feet or ankles
Headache
Bloating
High blood pressure
Weight gain
Not sleeping well
Pee a lot
You feel weak
Upset stomach

20 salt substitutes to improve your blood pressure

Here are twenty different salt substitutes to help you cut back on your salt intake.

1. Lemon juice and zest

Lemon juice can perk up any dish. The acidic flavor of lemon juice is so delicious that you may not even notice the swap. Squeeze lemon juice in your brown rice, salads, soups, and stews. Use the zest in mashed potatoes, roasted veggies, and grilled meats.

2. Nutritional yeast

Nutritional yeast is a popular salt substitute. It has a cheesy flavor that tastes great in baking, casseroles, and meats. Sprinkle it on popcorn, salads, or oven-roasted vegetables. Besides its salt-replacing flavor, nutritional yeast contains healthful B vitamins, which boost your mood. So nutritional yeast is a good start if you want a healthy sodium replacement.

3. Seaweed flakes

Any sea veggies, such as seaweed, kelp, or algae, can work as a salt substitute. These dried flakes have a brine flavor and 96% less sodium than regular salt. Seaweed flakes are a good source of nutrition, such as

Magnesium
Iron
Fiber

Sea veggie flakes aren’t everyone’s favorite. So you may need to use them only on certain foods for the flavor you want.

4. Liquid amino acids

Liquid amino acid comes from soybeans treated with an acidic solution. Sometimes they’re made from fermenting coconut sap with water. Amino acids have a savory flavor similar to salt. It’s suitable for veggies, stews, or meats. Be sure to check the label of the brand of amino acids you’re using. The soy versions can have a lot of salt. Coconut amino acids have less salt than soy. Amino acids have a unique flavor. Not everyone likes the taste, so try it to see if it’s for you.

5. Infused oils

Here’s another popular sodium substitute–infused oils. There is a wide variety of flavored oils to choose from. These infused oils are usually extra virgin olive oil infused with lemon, cayenne pepper, garlic, or herbs. These yummy salt substitutes are healthy choices to avoid hypertension or high blood pressure. For example, you can make an herb-infused oil like this:

Run your bottles or jars through the dishwasher to be sure they’re clean and sterilized.
Fill these jars with herbs like rosemary, dill, or thyme.
Slowly pour the extra virgin olive oil into jars. Add enough oil to cover them completely.
Put the lid on the jar. First, make sure it’s tight. Then, set it in a cool place in your kitchen.
Every couple of days, shake the jars to mix the oil and herbs.
Let the infused herbs set for three to six weeks.
Strain the oil through cheesecloth into another clean bottle. Squeeze the herbs to remove all the oil.
Put the lid on the jar. This infused oil should last up to a year if you keep it at room temperature.

6. Chili pepper

Your dishes can taste good without salt. Low sodium doesn’t mean your food will lack flavor. Add chili pepper to your meals if you crave spicy and well-seasoned foods. Chili peppers add flavor to popcorn, salads, and soup. You’ll get the bold taste without the unhealthy side effects.

7. Dill

Dill is a flavorful alternative to salt. It’s delicious on salmon, squash, or potatoes. Dill weed herb is related to celery. Dill seeds replant themselves and can take over whole herb beds. You can use dill seeds to add flavor to pickles, egg salads, or cucumber salads.

8. Smoked paprika

Smoked paprika spices up any dish. Its smoky flavor works well in items that generally call for salts, such as tacos, stews, chili, or salsa. Smoked paprika contains vitamins E and C. It’s good protection against heart disease, high blood pressure, and stroke. This delicious salt alternative also has phosphorus, potassium, iron, and magnesium.

9. Mushrooms

You may not have thought of using mushrooms as a salt substitute. That’s okay; not many people do. Mushrooms add a meaty flavor to your vegetable dishes. You can caramelize them and put them on meats or savory rice dishes. Combine your sauteed mushrooms with balsamic vinegar for unique flavors in your favorite dishes.

10. Vinegar

Vinegar adds zing to salt-free dishes. All types of vinegar are versatile. Use apple cider vinegar in salad dressings. Try balsamic vinegar in sauces or gravies. Red wine vinegar works well in marinades or reductions—champagne vinegar spices up chicken, shrimp, or fish.

11. Beer or Wine

Beer or wine is another flavorful salt substitute. Either libation works well in soups, pasta sauces, meat marinades, or stews. Beer adds an earthy flavor to your dishes, while wine adds sweetness and acid. If you’re cooking for your kids, don’t worry about the alcohol, it evaporates during cooking.

A note about sodium in alcohol: Beer and wine contain some sodium, so check the label if you must follow a sodium-free diet. So while they may help lower salt from your cooking, they do not wholly eliminate it.

12. Salsa

Salsa made with tomatoes, jalapenos, cilantro, and lime is a great salt substitute for omelets, fish, meat, appetizers, and more. However, store-bought salsa may contain a lot of salt, so it’s best to make your own or seek a low-sodium canned version.

13. Cinnamon

Cinnamon is a common ingredient in baked goods, but it’s a great alternative to salt. It has a warm and spicy flavor. Many cultures mix ground pepper with cinnamon to spice up savory dishes such as these:

Soup
Stews
Curries
Meat marinades
Savory rice dishes
Chicken
Turkey

14. Garlic powder (one the easiest salt substitutes)

Garlic powder adds flavor to dishes. It blends in better than chopped garlic. It’s good in cases where you want just a hint of garlic. Add it to salads, mac and cheese, and salad dressing to replace salt.

15. Fresh ground pepper

Salt and pepper usually go together, but ground pepper can go solo and still give your food great flavor. Be careful to go slow when it comes to black pepper. It can hurt your stomach and change the taste of your dishes. However, a few shakes of ground pepper will flavor salads, soups, sauces, casseroles, or stews.

16. Oregano

If you’re cooking Italian or Greek food and want to skip the salt, add oregano to the dishes to add flavor. Use oregano in pizza, red sauces, chicken, or fish Using this delightful herb is a flavor way to eliminate salt without losing flavor.

17. Low-sodium broths

Store-bought broths are high in sodium. The salty flavor can overpower the flavor of your dish. If you don’t have time to make broth, try the low-sodium version to keep your salt levels down. These broths work just as well as the high salt versions. Use low-sodium broth in mashed potatoes, sauces, gravies, or when you cook brown rice.

18. Turmeric

Turmeric has become famous for its anti-inflammatory properties, but it’s a good salt alternative. It’s good in curries, roasted vegetables, stews, and egg dishes. It’s best to buy organic turmeric at your local store. This guarantees there aren’t additives in the spice.

19. Parsley (if you prefer lighter-tasting salt substitutes, make this herb a go-to)

Fresh parsley adds a bright flavor to various dishes. Its fresh taste adds a little zing to your rice, savory sauce, stews, and pasta dishes. Parsley has vitamins K, C, and A. It’s a healthier choice than salt and can help reduce your risk of these conditions:

Stroke
Heart disease
High blood pressure
Diabetes
Cancer
Kidney problems

20. Coriander

This somewhat unknown spice has a mild citrus flavor. It’s often paired with chicken or beef. Many Indian or Mexican dishes contain coriander. Besides being a great salt alternative, coriander has other health benefits, such as:

Help lower blood sugar
Boost your heart health
Rich in antioxidants
It helps digestion and gut health
Protects your skin
Fights infections

Are commercial salt substitutes healthy?

You may have seen salt substitutes at your local grocery store. Many of these contain a lot of potassium chloride instead of sodium. However, potassium isn’t safe for everyone.

Indeed, too much potassium can cause kidney problems. If you have kidney, liver, or heart disease, check with your doctor before you use one of these salt substitutes. Better yet, skip the store-bought brands and use a natural alternative to reduce your sodium.

Final thoughts on using salt substitutes to manage your sodium intake

Overeating salt is dangerous to your health. Overconsumption of sodium can lead to hypertension or heart disease. You may not salt your food, but salty pre-made foods, ketchup, and store-bought salad dressings provide you with more salt than you need. These twenty salt alternatives could help reduce salt, get healthy and feel better.

13 Reasons Someone Avoids Socializing

September 20, 2022 by Deborah Tayloe

Some folks are social butterflies and never meet strangers, while others find socializing quite overwhelming and exhausting. Where do you fit on this spectrum? If you find that you avoid social gatherings and prefer to spend time alone, you may be an introvert.

Socialization is an integral part of your life, as you need some interaction with other people. Some reclusive individuals prefer to be alone, but it’s not a healthy lifestyle. You need to see and experience relationships and be surrounded by people who love you.

The greatest relationships you miss out on are the ones you never allow to form. While you need a healthy balance to ensure that your life isn’t all about socializing and parties, you must find some trusted friends to allow into your inner circle.

Why Do Some People Avoid Socializing?

Do you tend to be a bit of a recluse? Do you have introverted ways that make you avoid parties and shopping centers? Here are some of the most common reasons why people avoid socializing.

1. You Might Be an Introvert

There are common misconceptions about an introvert. It’s not that this individual doesn’t like people or socialization, but they prefer to do it on their terms. These people tend to have a short “battery life.” Once their energy depletes, they must recharge, which is why they like going off alone to regroup.

These folks listen more than they speak, and they’re some of the best friends you can have but don’t expect them to be the life of the party. They’re just as comfortable at home with a good book and relaxing as having an active social calendar.

2. Low Self-Esteem Causes People to Avoid Socializing

People with low self-esteem usually aren’t big into socialization. According to the National Library of Medicine, folks with a low view of themselves often struggle to make friends and with things like eating disorders.

When you see yourself as less than everyone else, you will often avoid interactions that might make you the center of attention. These folks prefer solitude and staying within their comfort zone. What you see when you look in the mirror is likely a skewed perception.

You’re always your harshest critic, and people won’t judge you nearly as hard as you do yourself. Counseling can help you work on your self-esteem and understand your self-worth.

3. Social Anxiety Disorders

Social anxiety is a significant problem in this country. The National Library of Medicine states that social phobias affect more than seven percent of the population. There are different degrees of this anxiety disorder, but some folks refuse to drive, go to stores, or even step foot beyond the threshold of their home.

When a social anxiety disorder affects the ability to leave home, it morphs into agoraphobia. Thankfully, these mental health concerns can be treated, and a person can learn to put some socialization into their life.

4. Socially Awkward

Some folks are just socially awkward. It’s not that there’s anything wrong with them, but they seem to say and do all the wrong things. They may have some introverted personality characteristics or be uncomfortable in crowds.

Some people learn to be socially shy from family members because of how they were raised, which can be genetically linked. Perhaps your awkward nature caused you to have an embarrassing incident. You were on a date and walked into the restaurant to meet this person at the table.

On your way through the eatery, you tripped and face-planted right in front of them. The past can undoubtedly leave an impression on your mind, as you never hear from this individual again. Sadly, the chances of history repeating itself are slim, and you’re letting your fears of one awkward moment hold you back from having the life you deserve.

5. Someone Who Avoids Socializing Might Be Stressed or Depressed

No one feels like going out and socializing when stressed or depressed. It’s normal to feel like running away and shutting yourself off in a room alone in these times.

While socialization is essential, taking care of your mental health is even more critical. If you feel overwhelmed by anxiety, stress, and depression, you must find healthy outlets to relieve these feelings.

6. Reclusive Personality

A reclusive personality is part of schizoid personality disorder. These folks work hard to avoid people, and they organize their entire lives so that they can thrive as a party of one. It’s common for these individuals to prevent meaningful romantic relationships, and many of them will live with their parents throughout their lives.

According to the Cleveland Clinic, some reclusive people fall into the arena of avoidant personality disorder. The fear of being rejected by the outside world or not fitting in keeps them from living or getting the socialization they need.

7. Ongoing Health Problems

You may not feel like socializing if you have ongoing health issues like cancer, diabetes, chronic fatigue syndrome, or others. Illness often brings overwhelming fatigue, the need to be close to a restroom, and the fear of acting like a fool in front of others.

While others might think you’re an introvert, it has nothing to do with your personality. You feel more comfortable in your home while you battle your health.

8. Introverts Keep a Close, Small Circle of Friends

When you’re in school, it seems easy to make friends. You’re surrounded by kids all day long, so you can pick and choose those you want in your inner circle. However, as you age, it becomes more challenging to have healthy friendships.

Most adults work long hours and have family responsibilities, and the time to socialize and hang out with friends is lacking. Additionally, you may struggle to meet people if you work from home or have a job where there are not many coworkers. It’s not that socializing isn’t essential to you, but you don’t know how to make friends now that you’re grown.

9. Fear of Rejection May Cause Someone to Avoid Socializing

The fear of rejection is something everyone has to some degree, as it’s ancient and primal. Did you know that people’s judgments mirror their insecurities? This fear causes you to avoid others, as you dread being humiliated, judged harshly, isolated, or excluded from your peers.

If you fear rejection, you’ll go to great lengths to blend in and not stand out from the crowd. For example, a coworker invites you out for drinks after work. You’re excited that you were asked, but you’re terrified too. While you want to go, your mind is racing about what if you look like a fool and spill food on yourself, laugh too loud, don’t know what to say, and are miserable company.

There’s some anxiety talking as well as fear of being rejected. These fears can hold you back from having great relationships and unforgettable experiences.

10. No Time

It’s entirely possible that it’s not socializing that’s the issue as much as your time. You may enjoy a good party like the next person, but you work so much or have so many irons in the fire that you don’t have time for such luxuries.

Everyone needs healthy social outlets, as a life that’s all work is quite miserable. Even if you just set aside a couple of hours a week to be out and mingle with others, it can help you immensely.

11. No Motivation

Many people are not motivated to go out and have fun. It all comes down to one’s perception, and some folks think having fun is going through the drive-thru for a burger and watching a movie.

Going out and socializing means making yourself presentable, leaving the comforts of home, and spending money. The whole thought seems overwhelming to some folks, so their lack of motivation keeps them from a healthy social life.

12. An Introvert Partner Could Limit Socializing Opportunities

You like to do things together when you’re in a committed relationship. If your partner doesn’t want to socialize, you might feel you can’t leave them behind.

It’s often a delicate balance because you want to go out and be with friends, but you feel guilty when you leave them behind. Some people develop a click of two, and they don’t do much socializing beyond this group.

13. Bad Experiences

Some folks don’t like to form meaningful relationships and socialize because they’ve been burnt in the past. If someone hurts you deeply, it leaves a profound scar on your heart. You can’t let the past hold you back from having a great future, as relationships come with risks. You’re missing out on great things due to wounds that haven’t healed.

Final Thoughts on Why Some People Avoid Socializing (It Is Not Only Your Favorite Introvert!)

When you find social encounters draining or don’t know how to make the first move, you must push yourself, as you need to have healthy relationships in your life. You’re not dull, and there is someone who would love to hang out with you and hear what you have to say.

If you find that socializing is challenging for you, take baby steps to ease yourself back into society. Whether you have an anxiety disorder or an introverted personality doesn’t matter, as you can overcome whatever you face and find ways to mingle with others on your terms.

12 Reasons People Live in Fear and 12 Ways to Fix It

September 20, 2022 by Chris Butler

Fear is a primal emotion that evolved as a survival instinct. When you feel fearful, your brain kicks into high gear, and your body prepares to fight, flee, faint, or freeze. But what if this paralyzing emotion is negatively affecting your life?

Worrying about everything can put your life on hold. This adverse emotion can stand between you and fulfilling your dreams. Do you long for a meaningful relationship or a rewarding career and are too scared to take the first step?

What are some of the things that make you a bundle of nerves? Are there any ways that you can overcome these emotions? Your first step is to understand what causes you to be afraid, and then you can learn how to deal with them effectively.

Twelve Reasons That Explain Why People Live in Fear

What makes one person afraid may be nothing to another individual. While everyone can be fearful, some people are imprisoned by it. Here are twelve reasons why many people live in fear and how you can fix it.

1. Generalized Anxiety Disorder

Generalized anxiety disorder is one of the most common mental illnesses. Fortunately, mental health specialists help people recover every day. You may fear simple things like going to the store when suffering from this condition. Some folks find that their anxiety controls them and may engage in routines like locking and unlocking the door.

How to Fix It:

If you’ve been diagnosed with GAD, several lifestyle changes can help. Staying physically active and following a healthy diet can make a difference. Also, consider relaxation techniques like yoga, meditation, and visualization.

2. Fear Due to Job Stress

Whether you’re an employer or work for yourself, you’ll always have stress. The constant push to deliver a superior product or service makes your customers happy. In that sense, job stress can be a positive motivator to urge you to do your best.

However, pressures from work can also turn to overthinking and anxiety. Perhaps you become fearful that a project will fail, your clients will leave, or you’ll be fired. The pressure snowballs, and you’re afraid you’ll lose your income and can’t support your family.

How to Fix It:

It’s a given that some jobs are more stressful than others. Try to keep a healthy balance between work and leisure time. You may consider another career path if your career becomes so stressful that it affects your well-being.

3. Financial Struggles Can Cause Someone to Feel Fearful

The fear of financial ruin is just as natural for wealthy people as for poor ones. Recent statistics published by USA Facts say that 11.4 percent of Americans live in poverty. Rising living costs and substandard pay are enough to keep your nerves frazzled.

Worrying and overthinking finances can contribute to anxiety, depression, and relationship problems. It gets even worse if you are straining under a mountain of debt. You fear losing your home and everything you’ve worked hard to obtain.

How to Fix It:

If you’re not making enough money, maybe you need another job. Consider furthering your education and learning new skills. Many social service organizations offer free credit counseling, tips on living within a budget, and job training opportunities.

4. Perfectionism Causes Fear

You might be constantly worried if you strive to ensure everything is perfect. It’s scary to think about rejection or not being good enough; if these thoughts rule your head, then so will fear. The downside of perfectionism is that it’s not reality, and you may never get anything done if you can’t do it flawlessly.

How to Fix It:

You want to do your best and gain more knowledge and skills. Realize that everybody makes mistakes, and if you’re worrying or overthinking about being perfect, it wastes time. Smother your unrealistic expectations and fear; you must be proud of your accomplishments.

5. Fear and Control Issues

Deep down, those with control issues fear losing control of their lives. One of the dark sides of perfectionism demands order in your personal and professional relationships. Unfortunately, this fear-based control can alienate family, friends, and coworkers and worsen your anxiety.

How to Fix It:

There’s a relief in knowing that if you died tomorrow, the sun would still rise, and the world would continue as always. Concentrate on the things you can control in your life, and stop worrying about everyone else.

6. Abandonment Worries

Some of your basic human needs are to be wanted and loved. Many people develop abandonment issues because of trauma in their childhood. Divorce, the death of a parent, or being taken from your home as a child can cause abandonment fear for a lifetime.

Children in the foster system often don’t bond appropriately with others because they’re afraid of being hurt. It’s called reactive attachment disorder, or RADS.

Many adults are fearful of abandonment because of a past toxic relationship. Maybe a partner in the past suddenly left, and you’re afraid to trust anymore. You may feel any prospective love will also abandon you, so you build walls in your heart for protection.

How to Fix It:

There’s no easy fix for abandonment issues and being afraid to trust a relationship again. Your first step is to identify when someone abandoned you, in childhood or as an adult. Once you identify the pain, you can learn coping tools to help you have loving relationships today.

7. Fearful About Relationship Troubles

It’s not unusual for people to fear that their relationships will sour. Overthinking what your partner says or does can easily make you uneasy and paranoid. Are you constantly worrying that they will find another and leave you on the curb?

How to Fix It:

Countless issues can jeopardize a relationship. If you spend every moment overthinking and worrying, you’ll lose quality time with your lover, family, or friends. No relationship is perfect, but you can still enjoy the beautiful imperfection.

8. Fearful of Rejection

Since acceptance is a basic human need, being fearful of rejection is understandable. Overthinking other people’s opinions and people-pleasing habits often develop because you want to be “liked.” The repercussions of these habits are that they only hurt you in the long run.

How to Fix It:

Your best weapon against fear of rejection is building healthy self-esteem. You are beautiful and complete in yourself. If somebody doesn’t like you, they are the one with the problem, not you.

9. Fear of What Other People Think

Many folks spend so much time worrying about what others think that it causes chronic anxiety and depression. While you should put your best foot forward, it’s impossible to please everyone, and you needn’t try. Overthinking people’s thoughts and reactions can stress you to give up on everything.

How to Fix It:

At the end of the day, you are responsible for your happiness. If you are doing your best to be a compassionate and moral person, you answer to yourself. If something or someone in your life brings you joy and makes you a better person, it’s nobody else’s business.

10. Overthinking Causes Fear

Worrying about forgetting something or making a mistake can cause you to overthink. No matter how hard you’ve worked, you’re afraid something is missing. Do you toss and turn at night, replaying every action and every conversation in your mind?

How to Fix It:

Sometimes, you need to take a deep breath and know you’ve got this. Consider meditation or mindful exercises like yoga to give you peace and clarity. Don’t allow overthinking to interfere with your relationships and daily activities.

11. Chronic Sickness

There are a plethora of reasons that can make you feel sick or develop a disease. Worrying about your health and the fear of death is universal. Chronic sickness can exacerbate those feelings and maybe make the condition worse.

How to Fix It:

When you’re sick and in pain, it’s understandable that you’re afraid for the future, especially if it’s a terminal illness. Talking to a trusted friend or spiritual leader can be comforting to you. Learning to cope when you’re afraid may help ease your mind and the symptoms of your illness.

12. Fear Resulting From Past Failures

If you research some of the most successful people in history, you’ll discover they made many mistakes. Worrying about failing can prevent you from achieving your goals. You can’t go forward and be successful if you’re stuck in the past.

How to Fix It:

Use them as teaching tools instead of beating yourself up about your past blunders. Learning from your mistakes can prevent you from repeating them. There’s no shame in admitting that you made a mistake; just let it be an incentive to improve.

Final Thoughts on Living in Fear and How to Break the Cycle

It’s only human to be afraid occasionally. However, you can use that negative emotion as a ladder to succeed and bring joy to your life. While unsettling, fearful feelings will come, you needn’t allow them to control your mind. You can put fearful feelings in their place to live life to the fullest.

Manager Closes Restaurant to Protect Staff From Abusive Customers

September 20, 2022 by Kristen Lawrence

Many restaurants stay open well into the night, but one Michigan eatery closed its doors early due to abusive patrons. Larah Moore, the general manager of East Park Tavern in Charlevoix, called it a night when a server broke down in tears. Customers, including tourists, had been unruly that night, and the employee couldn’t take any more abuse.

“She was crying. And I just kind of took my kitchen manager to the side, and we both decided we had enough,” Larah Moore told TODAY in an interview.

Even though it was the restaurant’s busiest week of the year, Moore put her employees first and protected them from abusive customers. Nearly 100,000 tourists (whom Michigan natives call “fudgies”) from around the globe arrived in town for the annual Venetian Festival. The eight-day-long celebration includes food, games, rides, fireworks, a parade, and other festivities. Usually, it’s an exciting, happy time for customers and employees at the tavern.

“Everybody in town is there to celebrate and have a good time, and it usually rubs off on your restaurant staff or, you know, just about any other business in town. We all try to keep good spirits up. It’s a fun time for everybody, or at least it’s supposed to be,” Moore said.

Locals and “fudgies” rave about the East Park Tavern, describing it as a “down-to-earth neighborhood haunt.” It’s a popular spot to grab delicious food and drinks during the festival. As a twelve-year veteran in the food industry, Moore knows that tourists can get pretty rowdy. However, she had never before encountered so many abusive, rude people at the eatery.

After talking with the staff, she decided to close shop at 9 PM on a Saturday evening, one hour earlier than usual. She hung a sign on the host stand explaining why they stopped serving patrons.

Manager Closes Restaurant to Save Staff From Abusive Patrons

It read:” Due to mistreatment of our servers, our kitchen is closed.” She also shared a photo of the sign on Facebook and wrote a detailed post about the closure.

“I’ve worked in downtown Charlevoix most of my adult life during Venetian. It’s usually great, busy, but fun and worthwhile,” wrote Moore. “I’m so incredibly disappointed and embarrassed by the Fudgies we have this year. My staff took a BEATING all week. Last night was our last straw. Too many rude comments, too many arrogant individuals acting like they can throw money at us to get their way. Too many cocky jerks.”

“No one gets to treat my staff like trash,” she continued. “They are the absolute shining stars in my life, and I love and appreciate the hell out of the few of them that I am lucky enough to have. If you push your servers, watch them start to push back. We are here to ensure great food, drinks, and quality of your time spent with us. We are not here to be abused, we will not tolerate that anymore.”

However, Moore said that not all the patrons were abusive toward staff. Many of the customers acted friendly and treated the servers with respect. She decided to share a note that one of the kind patrons left for their waitress.

“Thank you so much for being such a phenomenal waitress, even though you had so many other tables. Have a blessed night. We really appreciate all you do!” the message for one of the servers read.

The post went viral a few days after the incident, amassing over 9,000 shares and 6,000 likes. Many Facebook users said they supported her decision to close the restaurant early. Several locals even agreed that the Venetian crowd seemed more disorderly than usual.

Moore Hopes the Incident Reminds People of the Golden Rule

“We have had a really difficult tourist season here too. People have just been a whole different breed this year! It’s insane,” one person said about the abusive patrons.

“I’m angry/sad for you and your coworkers, embarrassed for Charlevoix, and completely enraged that grown adults think they can act like children with daddy’s money throw fits and get what they want. You’ve put up with so much already I can’t imagine how truly awful it was to make this decision!!” another user wrote.

But not everyone sympathized with the staff at East Park Tavern. Some commenters called Moore and her staff lazy for closing up early. Of course, Moore vehemently disagreed, saying they gave 100% that night as they always do.

She told TODAY that many factors contributed to her refusing service to abusive customers. Patrons had been discourteous all week, and when one of them made a server cry, it was the last straw.

“People need to realize how much the service industry folks give up to be there to perform that job,” said Moore, reminding patrons that servers are human too. “To do it every day with a smile on their face, even when they feel like nobody cares and nobody appreciates them… Somebody cares about that person that’s waiting on you just as much as you care about the people you have at your house. And I don’t feel like you would go to your mom’s house and treat her like trash when she serves you a meal,” she added.

Moore hopes that if the public learns any lesson from the incident, it’s to treat everyone with basic decency.

“The ‘professional’ choice probably would have been to simply have a sign that said: ‘Our kitchen is closed for the evening,'” Moore told TODAY. “But I felt like people needed to be aware of what was happening. People needed to be aware of their actions and how they impact others.”

Final Thoughts on a Michigan Restaurant Manager Protecting Staff from Unruly Tourists

The East Park Tavern in Michigan sees a huge uptick in business thanks to the yearly Venetian Festival. It’s normally a memorable time of year as the celebration puts staff and patrons in good spirits. However, customers seemed more unruly and abusive toward servers this year. Their behavior prompted the restaurant’s general manager to close early one Saturday evening. She hopes the unfortunate scenario will remind the public to treat service workers kindly.

10 Symptoms of IBS and 10 Ways to Heal

September 20, 2022 by Chris Butler

Irritable bowel syndrome, or IBS, is a group of symptoms that cause pain in your gut and changes in your bowel movements.

The American College of Gastroenterology estimates that around 10% to 15% of adults in the United States have IBS, and a smaller percentage get an IBS diagnosis. So if you’re having digestive issues, it could be irritable bowel syndrome. This article will provide the ten frequent symptoms of IBS and some suggestions for finding relief.

What is irritable bowel syndrome?

IBS is a disturbance or change to your bowel function. For example, you may have stomach pain or changes to your bowel movements such as constipation, diarrhea, or even both. Depending on your symptoms, doctors refer to IBS using different terms.

IBS-C-IBS with constipation. It’s poop that is hard and lumpy.
IBS-D is IBS with diarrhea-lose watery bowel movements.
IBS-M is IBS mixed bowel symptoms. You can have loose, watery diarrhea and hard, lumpy bowel movements during a single day.

What triggers IBS?

Doctors don’t know what triggers irritable bowel syndrome. It’s most common in your late teens to early forties. Women are twice as likely to get IBS than men. Certain foods trigger your symptoms. You may also notice that stress makes it worse. Researchers think that IBS could be your gut reaction to stress.

You may be at risk for IBS if you have:

Family members who have irritable bowel syndrome
Lots of emotional stress or anxiety
Food intolerances
A history of sexual or physical abuse
Digestive tract infection

Ten Frequent Symptoms of IBS

1 – Abdominal pain or cramps

Abdominal pain is frequent when you have irritable bowel syndrome. Your brain and gut work in coordination to control your digestion. Your hormones and nerves cause good bacteria to enter your gut. But with irritable bowel syndrome, the signals get distorted. As a result, the muscles of the digestive system get tense. This imbalance causes pain– usually in your lower abdomen. After you have a bowel movement, you may feel better. But the pain will return over time.

2 – Constipation

IBS causes constipation in some people. Your body experiences disrupted communication between your brain and bowels. This interruption slows down your body’s regular bowel movements. Three bowel movements a week or less are considered constipation. You may have gut pain associated with constipation. Conversely, you may feel incomplete bowel movements–even after you finish.

3 – Diarrhea

Diarrhea is another common symptom of IBS. It affects around one-third of those with irritable bowel syndrome. Adults with IBS-D, on average, can have approximately twelve or more bowel movements a week.

Typically, a person has around six bowel moments a week, which is twice as many. In addition, IBS-D may cause a sudden urge to have a bowel movement. This condition can be stressful and embarrassing when you’re in social situations. If your doctor isn’t sure you have IBS, these symptoms usually clinch the diagnosis.

4 – Gas and bloating

Bloating and gas are uncomfortable symptoms of irritable bowel syndrome. These symptoms are most common for those with IBS-D or mixed types, IBS-M. If you have IBS, there is a good chance your body isn’t absorbing carbs properly into your small intestine. So when they arrive in your large intestine, they break down, causing gas and bloating.

5 – Alternating Constipation and Diarrhea

Some people experience both constipation and diarrhea with irritable bowel syndrome. This occurs with intermittent abdominal pain. Never ignore gut pain. Gut pain may mean you have an infection or something else. IBS-M varies from person to person.

6 – Trouble sleeping

Studies found that half of the people who suffer from IBS have trouble sleeping. In addition, IBS sufferers also reported insomnia or poor sleep. Overall, insufficient sleep is often associated with gut problems.

7 – Food intolerance

Many people with IBS say that certain foods trigger their symptoms. They also say that they eliminated these foods to avoid IBS symptoms. This could be due to food intolerance. Food intolerance is different than an allergy. They are trigger foods that cause changes to your digestion. These foods can cause gas, diarrhea, bloating, or constipation:

Milk products
High fructose corn syrup
Caffeine
Carbonated drinks
Sugar-free foods, gums, or drinks
Gluten: Wheat gluten is a problem for many people with IBS

8 – Depression and anxiety

Irritable bowel syndrome closely connects to anxiety and depression. However, it’s unknown if IBS symptoms happen due to mental stress or whether the stress of having IBS causes people to feel anxious and depressed. Whichever it is, anxiety makes irritable bowel syndrome symptoms worse. Besides that, individuals with IBS experience more significant changes in their cortisol levels. Increased cortisol causes more stress.

9 – Fatigue

Over half of the people with IBS say they experience fatigue. Some say they had lower stamina when doing work, exercise, and social outings. How bad the severity of their fatigue determined their IBS symptoms.One reason that people with IBS experience fatigue is that they have nutritional deficiencies. These can leave you feeling unwell and exhausted. Also, harmful bacteria in your gut metabolize vitamins too quickly, causing you to feel run down and tired. Some vitamins metabolize too fast, including vitamins B12, D, E, and A.

Another theory about why people with IBS feel so tired is that chronic stress is exhausting and could be part of the cause of the fatigue.

10 – Restless leg syndrome

Studies found that restless leg syndrome (RLS) is common in individuals with IBS, especially those with IBS-D. It’s a curious connection between these two conditions,s, but researchers think it could stem from a neurological disorder associated with IBS. Restless leg syndrome is a condition that causes an uncomfortable urge to move your legs. These symptoms show up when you’re resting or sitting, disrupting your sleep ability, especially at night. Moving your legs relieves the urge, but you feel like you need to move your legs again. RLS affects women more than men, usually found in adults.

10 Ways To Heal IBS

Fortunately, there is hope for those with IBS. There are actions you can do to take to heal your gut. Here are ten ways to heal your IBS.

1 – Dietary changes

Dietary changes are one of the most significant things you can do to get relief from irritable bowel syndrome. Changing what you eat will help reduce your symptoms of diarrhea, gas, bloating, and abdominal pain. Here are some fundamental changes that will ease your IBS symptoms.

Eat more fiber. Eat more nuts, vegetables, and fruits.
Drink lots of water
Avoid caffeine in coffee, tea, and sodas
Limit milk products. Lactose intolerance is common for those with IBS.

2 – Eat a low FODMAP diet

FODMAP is fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are all sugars that your small intestine doesn’t absorb well. As a result, people may experience digestive problems after eating these types of sugars. When you eat a Low FODMAP diet, you go through three phases.
You stop eating certain foods that are high in FODMAP
Then you slowly reintroduce these foods back into your diet.
If they cause problems again, you know to avoid them or limit how often you eat them.

3 – Exercise

It’s essential to get regular exercise if you have IBS. It helps reduce stress, which could cause some of your IBS symptoms. In addition, exercise can help reduce your bloating and improve your bowel function.

4 – Don’t smoke

Nicotine found in cigarettes increases stomach acid. Extra stomach acid makes your IBS worse. Smoking also increases your risk of damaging your stomach lining and getting ulcers, and the chance of perforating increases.

5 – Lower your stress

Stress is a significant factor in irritable bowel syndrome. Therefore, you must reduce stress with relaxation techniques, deep breathing, or yoga.

6 – Drink herbal teas

Drinking herbal tea may ease your IBS symptoms because they’re associated with relaxation at the physical level. For example, they work by relaxing the abdominal muscles to ease cramps. In addition, regularly consuming tea boosts your fluid intake, improving digestion. Some teas also contain components that relieve stress and anxiety.

The best herbal teas for IBS are the following:

Mint
Fennel
Anise
Turmeric
Chamomille

7 – Try therapy

Many people have gotten help through biofeedback, cognitive behavioral therapy, and hypnotherapy. These therapies have proven helpful in controlling symptoms and diminishing their severity. Find a trained therapist who does these types of treatments.

8 – Take probiotics

Probiotics are good live bacteria that are beneficial to your digestive system. They boost your gut microbiome and may help your guy function better. Increasing the good bacteria in your gut has other health advantages, such as these:

Boost your immune system
Improve your digestion
Help alleviate postmenopausal symptoms
Help reduce diarrhea
It may help with depression or anxiety

Eat fermented foods like yogurt or kefir for natural probiotics.

9 – Try acupuncture

Acupuncture is a treatment where thin needles are inserted into your skin at strategic places on your body to alleviate pain or help your system heal. Acupuncture helps people with IBS symptoms significantly.

10 – Increase your vitamin D

Vitamin D is essential for good digestive health. One study found that vitamin D deficiency is prevalent in people with IBS. Vitamin D regulates gastro inflammation. Researchers suggest that people with a higher vitamin D level have lower IBD occurrences. You can boost your vitamin D by being exposed to sunlight for at least fifteen to thirty minutes every day. You can also take vitamin D supplements. These are helpful during winter months when they might be less sunshine where you live. Add this vitamin D rich foods to your diet:

Salmon
Egg yolks
Canned tuna
Sardines
Shitake mushrooms

Final thoughts on managing your IBS

Irritable bowel disorder symptoms can be disruptive to your life. Gut pain, gas, bloating, and sudden bowel movement urges are embarrassing and interfere with your social life. Getting a proper diagnosis can be difficult, but if you have several of the ten symptoms listed in this article, there’s a good chance you have IBS. However, it is possible to get control of your irritable bowel syndrome. You may want to try some of these ten suggestions to heal your gut and find relief.

Study Says Nuclear Power Might Be the Cheapest Way to Zero Emissions

September 20, 2022 by Kristen Lawrence

New research shows that nuclear power may play a vital role in our quest to lower emissions. To prevent catastrophic damage from climate change, we must keep global average temperatures below 1.5 C relative to pre-industrial levels. Scientists have found that energy production must reach zero emissions globally by 2050 to achieve this goal.

Solar and wind power can significantly reduce emissions, but they may not provide enough energy for a zero emissions future alone.

“Renewable energy sources like wind and solar are great for reducing carbon emissions,” said Lei Duan, lead author of the study and researcher from the Carnegie Institution for Science. “However, the wind and sun have natural variation in their availability from day to day, as well as across geographic regions, and this creates complications for total emissions reduction.”

Natural gas can make up for shortfalls in wind and solar energy production. However, to generate zero-emission electricity, humanity needs another energy source to rely on for cloudy or windless days.

Prior studies have found that expanding solar and wind power installations could curb 80% of carbon emissions. However, we would need drastic infrastructure changes to accommodate the variability in these natural resources.

Producing clean energy with wind and solar alone would require enormous expansions in energy storage, transmission technology, and energy-generating infrastructure. While the costs of wind and solar continue to decline, investing solely in these energy sources doesn’t seem wise. We need other zero emissions electricity supplies to fall back on, such as nuclear power plants.

“To nail down that last 10 or 20 percent of decarbonization, we need to have more tools in our toolbox, and not just wind and solar,” Ken Caldeira, another lead author of the research from Carnegie’s Department of Global Ecology, explained.

Nuclear Power Could Propel Us to a Zero Emissions Future

Duan and Caldeira, along with researchers from TerraPower LLC and Gates Ventures LLC, wanted to assess the feasibility of nuclear power. To do this, they researched the wind and solar output of 42 countries. Next, they used this data to determine if nuclear power could replace natural gas as an affordable, alternative energy source.

In their analysis, researchers focused on identifying the countries that would benefit from installing nuclear power sooner rather than later. The team found that countries like the U.S. wouldn’t need to deploy nuclear power immediately.

The country boasts the perfect climate and geographic conditions for wind energy generation. So, nuclear power would only comprise a small portion of its energy mix.

Therefore, the U.S. should focus on ramping up wind and solar production and utilize nuclear only when necessary. However, nuclear power could facilitate a swift transition from fossil fuels in countries with poorer clean energy infrastructure, like Brazil.

“Under strict greenhouse gas emission controls, reliable power generation provided by nuclear power has a lot of potential value in the electricity grid for most nations,” Duan said in a statement.

“Places with poor wind resources can benefit from nuclear earlier in the path to zero emissions, whereas places with very good wind resources would only need it to get rid of the last traces of carbon emissions,” he added.

The team found that, along with being dependable, nuclear power could provide a low-cost alternative to other energy sources.

“Our analysis looked at the cheapest way to eliminate carbon dioxide emissions assuming today’s prices. We found that at today’s price, nuclear is the cheapest way to eliminate all electricity-system carbon emissions nearly everywhere. However, if energy storage technologies became very cheap, then wind and solar could potentially be the least-cost path to a zero-emission electricity system,” added Caldeira.

Their research appeared in the journal Nature Energy.

Why Nuclear Power is An Ideal Energy Source

• Surpassed only by hydropower, nuclear power generates the most low-carbon electricity worldwide. In the U.S., atomic energy comprises the largest share of carbon-free electricity, according to the U.S. Department of Energy (DOE). In fact, nuclear produces more than 50% of the nation’s zero-emissions energy.

• According to the Nuclear Energy Institute (NEI), the nuclear industry helped to avoid over 476 million metric tons of CO2 emissions in 2021. That equates to removing more than 100 million vehicles from roadways.

• Nuclear energy plants require significantly less land than solar and wind farms. According to the Department of Energy, a typical 1,000-megawatt atomic facility in the U.S. only requires about one square mile to operate. Compare that to wind farms requiring 360 times more land and over 430 wind turbines to generate equivalent electricity. Solar plants need 75 times more space and over 3 million solar panels to produce the same amount of energy as one nuclear reactor.

• Nuclear power doesn’t produce much waste. Nuclear fuel is about one million times denser than traditional energy sources. Because of this, spent nuclear fuel (the amount used to produce energy) equals about 2,000 metric tons per year. That may sound like a lot, but the materials produced over the last 60 years could fit on a football field at a depth of fewer than 10 yards.

• Nuclear technicians can also recycle used nuclear fuel to produce new power and byproducts. The U.S. does not currently recycle atomic byproducts, but some countries in Europe do. Nuclear technicians in the U.S. store used fuel rods securely at 76 reactor sites across 34 states. The spent fuel can remain at these sites safely until the government decides on a permanent, secure disposal solution.

Final Thoughts on Study Showing Nuclear Power Can Provide Affordable Clean Energy

According to Carnegie’s Department of Global Ecology research, nuclear power could be the cheapest path to zero emissions. In their study, researchers found that atomic energy could fill gaps in wind and solar electricity production. On cloudy or windless days, wind and solar power aren’t reliable. In these scenarios, nuclear provides a feasible contingency plan and may reduce the costs of clean energy. However, the team noted that future emissions-free electricity sources would depend on infrastructure advancements and energy storage capabilities.

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