Thanks to Klein Dermatology & Associates for sponsoring this episode.
Eating better can help with health problems, but what about those people who love carbs and sweets? 4:15
- Once you start eating better, your body won't want the bad stuff as often.
- Desserts are hard to give up if you love sweets, but there are ways to eat desserts that don't include as much sugar or fat. Dr. Meg recommends a vegan pudding made with avocado and cacao powder and Stevia to sweeten. She said it may sound gross but you'd be surprised at how delicious it is! Berries are also a great alternative.
Advice for those who are recently gluten-free 8:50
- Look at what you are eating. There is a lot of hidden gluten in foods. Anything that says 'modified food starch' is hidden gluten.
- The produce section at the grocery store is full of gluten free and dairy free items. There are thousands of combinations of meals and snacks you can make - you just have to take the time and learn how to do it.
Is there anything to eat before meals or to help with digestion? 15:00
- Enzymes help break down food. Papaya is high in enzymes and there are also enzymes that come in a pill form to help you digest the starches and proteins and sugars that are a little more difficult to digest.
Shopping on a budget 18:05
- Dr. Meg recommends shopping at a place like Trader Joes. They have a ton of healthy options for food and they can come in smaller portions which can help save money.
- Take care of your body now so that in the future you won't have to pay for medical bills because of health problems that can stem from an unhealthy diet.
How long does it take to reset your palette? 26:40
- Give a new diet at least 21 days. However, Dr. Meg said you should try to keep a new diet going for at least three months because that's the amount of time it takes for a complete tissue change in the body.
Hiring a private chef for a night actually doesn't have to be all that expensive. If looking to hire a private chef, Dr. Meg suggested looking for someone out of culinary school. She said they'd probably charge about $15 an hour and cook for 5-6 hours. You'd also have to cover the cost of groceries but then you'd be set!
- When setting up a business, you need a plan. You can't just buy some wood and nails and get to work on building a house. You need a foundation and a detailed plan of action. It's the same for starting a business.
- When you're an entrepreneur, you are everything in a business. You are the accountant, the human resources, the manager etc. All of that can easily spiral out of control when you don't have a business plan.
- Ask yourself what message you want your audience to receive from your business. From that message, figure out who your audience is and what platforms they are most likely to use.
- All social media platforms have different demographics so set your target audience, do some research and find out what platforms people in that age range are using. Then, set up accounts for those platforms and start building your following!
Websites and Social Media
- Having a following on social media is important but you don't need to have thousands and thousands of followers. If you have a core group of followers that are engaged in your content, that's what matters.
- Start an email list! Susan said Mark Zuckerberg could one day decide Facebook and Instagram are over and can disable the site. Social media accounts can be taken down and then you wouldn't have a way to connect with your followers. Email lists are a great way to connect with people directly.
- Everyone should have a website! It doesn't have to be 20 pages long. Susan said the more concise, the better because people can get overwhelmed when a ton of information is being thrown at them.
- Blogging is important! People want to feel like they know you. Blog posts are a way to let your followers get to know you more and for you to go behind the scenes and show them the process of how you run your business. Blog posts can also help bump you up to the top of the page when someone searches for a product or service you provide.
- Linking outside resources or resources from your website in blog posts can also help reach broader audiences when people search for a product or service you provide.
- Learn more about Susan Gilbert and her business
How to become verified - at 2:25
- The essence of the blue checkmark is just to prove this is the verified place you broadcast from and share your content.
- People have attached so much meaning and power to those blue checkmarks but it isn't a necessity for your business. It is nice to have, but it doesn't change anything for your business.
- On Instagram, you can apply to be verified right in the app. The application to fill out to become verified is in your settings and you'll need to provide your government issued ID. If you don't get approved, you can reapply every 30 days.
Words to avoid in posts to reach a broader audience - at 5:00
- Through the years, Facebook has really taken issue with bait posts including click bait, engagement bait and comment bait.
- Try to avoid using words like comment, like this post, please share. Try to find other ways to phrase what you want to say. For example, "If you found value in this post, let your friends know about it."
- Also, you won't get as much reach if you are mentioning competitors like YouTube or TikTok in your Facebook posts.
Creator Studio - at 8:00
- There is a place on Facebook called Creator Studio and it is designed for broadcasters and to optimize videos. Facebook is determined to be a video first platform.
What content is best - at 9:00
- Organic reach is when you make a post on your page and Facebook let's your followers or friends see it on their newsfeed. It is roughly seen only one to six percent of the time.
- For your page, aim for roughly 70% video content, including live videos, 20% pictures and images and 10% linked posts. However, you can put a link in your video and image posts.
- People love seeing behind the scenes. They love videos showing how you make your product and what materials you use. Mari started using an app called Boosted that allows you to create videos and add text and audio on top of it which makes for great content.
- Even getting a virtual assistant to help you with digital content a few hours a week can help.
Thumbnail text - at 13:10
- Only 20% of a photo you post should have text on it. If it has more, Facebook will sometimes assume it is an ad and not allow many people to see it. Here is a tool you can use to upload your image and check to make sure there isn't too much text so it will reach a broader audience.
- Mari doesn't want people to get too caught up and worried about following all of the rules. Test different styles of posts and see what gets the most attention and learn from it.
Marketing and boosted posts - at 16:50
- Always think about how much money you want to spend on posts and ads. With every dollar you spend, you want to think about your call to action. Thinking about this will help you come up with a more strategic approach.
- If you boost a few of your posts, this will help you get a little more organic reach.
- Once you make posts that reach a good sized audience, you want to come back and connect with them again. These are called touch points.
Ads Manager - at 20:40
- Boosted posts and ads are great but it could also be beneficial to learn or hire someone who knows about ads manager. Knowing more about how the ads work and being able to track your page views can be helpful for your business.
Building a following - at 23:20
- Facebook is the number one social network on the planet with 2.6 billion users. It has a variety of different features like Facebook Groups which can be a great tool to use when starting out.
- Know who your audience is and what platforms they use most.
Hashtags - at 25: 40
- Hashtags are very important on Instagram but not as much on Facebook.
- Research hashtags and see how many people are using that hashtag. Pick two or three hashtags to use that have millions of posts, then pick two or three that have posts in the hundreds of thousands and tens of thousands. Then throw in one or two that are unique to you and your brand.
Crossposting - at 29:00
- Mari is all for crossposting. Business owners are busy and it's hard to create new content for each platform. You can repurpose content and post the same things on your sites but go back to engage and interact with your followers.
How many posts a day - at 31:45
- Instagram: post at least once a day but probably not more than three times a day.
- Facebook: aim for once a day. If you aren't getting any feedback and people just aren't seeing your content, try posting every other day.
- Don't worry about overwhelming your audience. Stories on Instagram and Facebook are nice because the users can control how much of your content they want to see.
What issues need to be addressed in modernizing education?
- One of the things often ignored in education is student development. We don't really talk about social or emotional wellness. A lot of people say, "you'll survive high school, you just need to get through it," and that itself is a sign that the system is pretty broken. School can be far more relevant and applicable and purpose driven.
- The school system we know now was designed off the Prussian military model and dates back to the 1800s.
- Elizabeth's program at Lark Academy focuses on 21st century skills and knowledge. Her program is more project oriented instead of subject oriented. She said in real life you don't go to work or go throughout your day doing one thing for forty five minutes, then another thing for forty five minutes and then take a multiple choice test about it. That isn't how life works. She wants her school to reflect what actual life is like.
- Elizabeth wants students to be able to talk to people in the work field and be able to ask questions and get feedback from professionals in fields they are interested in studying.
- High school students are developmentally ready to learn skills that will help them in real life situations like learning about credit scores and how to do taxes. These kinds of things used to be kind of covered in home economics classes but those have been all but lost in budget cuts and loss of funding for schools.
- Many teachers have spoken out in favor about changing the way schools are run.
- Starting school later in the day can help improve learning! Elizabeth said there is a ton of research about adolescent brain development and trying to get them to do academic work prior to about 8 or 9 am just isn't effective.
- The system isn't really for the 21st century and the global pandemic is an opportunity to stop doing the things that don't work and to reassess what is useful. SATs and ACTs, for example, are becoming no longer relevant to universities. Standardized tests like that are more about comparing a number to another student's number and less about what you've actually learned.
- Elizabeth believes education should be adaptable. The launch of her academy was put on hold due to Covid-19 so she's had to change a few things. "We have done exactly what I think education should be doing at every moment which is we are adapting and being flexible," she said. They have a bunch of a la carte classes available for students in this time of the global pandemic. It's more about keeping the mind engaged and active and less about filling in the bubbles of tests.
- Curiosity is key. You don't have to be an expert on every plant or insect you see. Just be curious about it. The more curious you are, the more curious your kids will be!
- The name of an object is not always important. Explore what the object is. Touch it. Smell it. Observe it. Elissa uses framework from UC Berkeley - I notice, I wonder and it reminds me of.
On a nature walk when you or your child finds an object, ask these things:
What do you notice?
- Talk about and describe the color, texture, smell, shape etc.
What do you wonder about it?
- Where did it come from, how did it get there, why is it two different colors etc.
What does it remind you of?
- It reminds me of a pyramid or a stuffed animal or a food item etc. When they can be reminded of something they know when looking at an unfamiliar object, that's when the connection is truly made.
- Pick up two different leaves on your walk and observe what the similarities and differences are. Look at the veins of the leaves and if they are parallel or alternating. Look at the edges of a leaf and note if they are jagged or smooth. Feel them! You don't only have to use your eyes. Use your other senses to make observations too.
- Elissa recommends journaling. Write down observations AND sketch them. Sketching an object can make you notice things you may not have noticed cause you spend a lot of time mindfully looking at the object.
- Be gentle with nature. Typically it's okay to collect and pick up objects if they are dead, down or detached. Anything that is no longer part of an organism is usually okay to pick it up and observe. If you want to sample something that is still living, pick to sample something that is robust and healthy and large. You wouldn't want to pick a seasonal flower or a baby plant that is just trying to grow. You want to sample something that is well established, large and has lots of needles or leaves to spare. You never want to rip a branch or leaf off a sample because that ripping will leave a gap that can invite disease and other things into the plant and cause long term damage. You'll want to use scissors or clippers to get a clean break.
- If you see living insects or little critters, it's usually okay to observe and sometimes mindfully touch but you don't want to take them away from their homes. A lot of people will sometimes find a fawn hidden in the grass or another spot and assume it's lost, when really that is exactly where the mama deer left it. So you want to be mindful and leave living creatures where you find them.
- Earthing is a term used to describe really immersing yourself in nature. Take the shoes off, get the soil between your toes and really soak in all that nature can offer. It's not for everyone, but it's great for kids and adults to unplug from all devices and can help improve mental and physical health.
- Nature is everywhere. Even in the most urban environments, you can always find nature. Walk around your neighborhood and see what you can find. If a building was recently taken down and there's an empty lot, look at the plant life. Look at what flowers are popping up. You don't have to travel to a national park to really experience nature. It's all around you.
Elissa's book recommendations
- The Secret World of Slugs and Snails by David George Gordon
- Plants of the Pacific Northwest by Jim Pojar and Andy Mackinnon is a great guide book to take with you on nature walks to help you identify objects you may see.
Race is a topic that is on everyone's minds. There have been protests and petitions going around to bring attention to the fact that racism still exists in 2020. Deena Pierott joined That Expert Show to weigh in on the topic of race.
Resources recommended by Deena for further learning:
So You Want to Talk about Race?
White Fragility by Robin DiAngelo
The 1619 Project
13th (Film) by Ava DuVernay to understand dynamics of systemic oppression
When They See Us (Film) by Ava DuVernay
Only people of color know what they are going through and the feelings they are experiencing.
Some people may ask why people of color can't seem to get over racism and don't understand why protests need to be happening. It's because people of color have to live through racism day in and day out. They don't get a break from it. "Racism is still going on," Pierott said. "So how can we let it go?"
Racism exists in corporations as well. Pierott said corporations can be as diverse as they want, but their focus should be equity. This means creating equal and fair opportunities for everyone at the table.
If you overhear a racist remark in the workplace, speak up. Even if you don't think anything will come from it, make the complaint so it is documented. Especially if you are not a person of color, people are starting to take those claims more serious.
Don't say you are colorblind or don't see color. See color! Acknowledge your black friends and colleagues.
There isn't one easy solution that can fix the problem. But one start is for white people to take time and do research on racism and learn about the steps to take to become anti-racist. There will be times when you're unsure or feel uneasy, but keep going and keep learning.
It is very important for white families to have conversations about race. It's important to teach your kids because if you don't, other kids at school or the media will and it may be incorrect information.
If you hear someone say something racist and you remain silent, you are becoming a part of the problem. "Silence is deafening," Pierott said. It can be scary to speak up but instead of trying to change their minds, you can tell them how you feel about it. Tell them you were offended by what was said. Speaking up and pointing out racist remarks shows people of color you are there for them.
From Lake Wylie, South Carolina, Kevin L. Johnson went to school at Clemson University. He has been acting since 2009 and has been featured in shows like One Tree Hill, Banshee and Finding Carter, and films like Prisoners, Careful What You Wish For and American Animals. Most recently he plays the recurring role of Sam Dermody on the hit Netflix series Ozark.
- Johnson never auditioned in person for the role of Sam Dermody. His audition was self-taped and they originally told him they were going to go with someone older. They changed their minds and offered him the job.
- He originally believed he would be on the show for at least two or three episodes but wasn't sure how long after that. A few days after he had been on set he met one of the writers who told him she was working on a scene for him in episode 7. That's how he found out he'd be on the show longer than the first few episodes.
- They film Ozark in blocks of a few episodes at a time. So, they get the scripts of episodes they're in for those blocks. A lot of the time the actors won't know what happens to their characters at the end of the season because of those block filming schedules. Plus, the writers are pretty secretive and don't want anyone to know, even the actors, what happens next.
- No word yet on if Ozark will be coming back for season 4, but Johnson has a good feeling it will be picked up for another season.
- The show is not actually filmed in the Ozarks. It's filmed mostly in Georgia. They've got a little bit of everything down there - the city, the beach and the mountains, which leaves a lot of room for filming locations. Georgia's tax incentives for the film/tv industry also make it attractive for production crews.
Acting Advice from Kevin L. Johnson
- Work at your craft.
- Do your research and take some classes with a teacher you trust.
- Get some head shots, especially if you want to get an agent.
- Do short films. That is something concrete people can see of your work.
- When you go in for an audition, you're not going in for a job. Going in is the job. You're going in to show them your take on the character. You always want to give it your best and try to win the room because even if you don't get the role, the casting directors may remember you for future roles.
- There are so many things out of our control right now in the midst of a global pandemic. Jon said you can't focus on what you're losing, you should focus on what you will gain. Control what you can control and let go of what you can't.
- Stay positive and have the mindset that the best is yet to come.
- Confront and embrace reality. Know that times are tough right now and it's okay to not be okay. Don't ignore your feelings. There's sadness, fear, anxiety - so many emotions everyone is going through. Embrace those and talk yourself through them.
- Jon said the best advice he's ever heard was talk to yourself instead of listen to yourself. If you listen to yourself, you'll think about doubts and fears that you have. But if you talk to yourself, you can feed yourself the words and encouragement you need to keep moving forward.
- Focus on winning today. Take things one day at a time and focus on getting through this day.
- Survive and advance. Then adapt, innovate and then thrive on the other side of this. We will all learn things and grow through these tough times.
- Practice gratitude.
- Jon tells people to remember three words: love, serve and care. Share your love with others and reach out to people so they know you're there for them and investing in your relationship with them. Find a way to serve others. The more you serve and help others improve, you improve. The more you help others grow, you grow. And then show you care.
- A crisis reveals what you value, what you believe and who you are.
- Watch news to get information, then turn it off. The news is filled with negative stories and views. It'll cause more fear and panic.
- Read encouraging words and positive news. Talk to yourself and encourage yourself through this.
- Being positive won't guarantee being successful, but being negative will guarantee you won't.
That Expert Show host Anna Canzano interviews best-selling author and keynote speaker Jon Gordon.
- AIHA has compiled information and resources you can use to learn how to work and return to work safely. It breaks down guidelines by industry: bars and restaurants, childcare facilities, entertainment venues, hair and nail salons, general offices, retail businesses, gyms, transportation, and religious organizations. Access that info here.
Should my employer be paying for masks if they are required to be worn in the workplace?
- Occupational Safety and Health Administration (OSHA) has regulations on personal protective equipment (PPE). They are very specific about when an employer needs to pay for PPE and when they don't need to pay for it. Generally, if it is used just in the workplace and required for an individual, the employer should be paying for it. Click HERE for the OSHA PPE standard.
- The best way to protect employees health and safety is to eliminate the hazard. If you can't eliminate the hazard, then you want to try to use engineering controls to help reduce the exposures. This includes things like ventilation systems and guarding on machinery.
-If you can't do that, move to things like PPE and work procedures. Make sure people are practicing social distancing.
- Ventilation is important! Look at your workplace and see how often air gets cleared out of there. If possible, install a ventilation system or at the very least, open doors and windows. Click HERE for more information on ventilation.
- Germs and viruses can live on bills. If you have the ability to charge customers by credit card or by their phone, that would be a better option than cash. You can always clean card readers and buttons, but it isn't as easy to clean and disinfect money.
- Not all patrons will be willing or excited to wear a mask on their face, but that will be a good way to reduce the risk to your employees.
- If you are nervous or unsure of returning to work, talk with your employer and make sure they understand your concerns. See if you're able to work from home whenever possible. If not, ask that they provide you with a respirator, not a mask, so you can protect yourself.
- Visit HERE for resources if you are a building manager re-opening a building that has not been occupied.
- There has been a national shortage of PPE in the last few months. Now, supply is starting to catch up with demand so it is more accessible.
- Each state has different guidelines and regulations for how businesses are able to reopen. Some places are requiring their temperatures get checked before their able to work. It isn't required to take the temperatures of patrons in shops or stores unless the state specifically states that.
- If you're anxious to return to the gym or other favorite spots, ask them what precautions they are taking to avoid the spread of the virus. Ask what will be the responsibility of other gym members, and what will be the responsibility of the gym employees. Ask how they will enforce social distancing.
- The Environmental Protection Agency (EPA) has a list of disinfectants and information on what products are the safe to use.
- Visit AIHA for any information about the association, links to qualified consultants and additional free resources on a variety of topics
- Click HERE for the chart on lifespan of Covid 19 virus on various surfaces.
Kelly AuCoin, son of Congressman Les AuCoin, split his early life between Oregon and Washington DC. He has been involved in theater throughout the country including Broadway, Off Broadway and the Oregon Shakespeare Festival. He plays "Dollar" Bill on Billions and played Pastor Tim on The Americans.
AuCoin said he's on set on average about twice a week. A lot of the actors and crew have worked on Billions since its start so they have become a family over the past five years. He recalls he was lucky to be on-set the last day before Covid-19 shut down production. "It's a great group of humans," he said. "We love making each other laugh. It's one of the most hilarious groups I've ever worked with." And despite the content of the show, he says there are no divas on-set.
It's in the plan to finish out the 12 episodes of season 5; it is just unknown when those will be completed and aired.
There are a lot of unknowns in the entertainment industry. It's likely production for shows and movies won't return until at least July. AuCoin fears going back too early would only lead to having another shut down. "It's hard," he said. "Everyone wants to get back to work but you have to think about the future."
There are many paths you can take to becoming an actor. AuCoin didn't go to grad school and he was told if he didn't, he'd never become an actor. He's glad he didn't, but some successful actors do go to grad school and that is the right path for them.
"Don't be afraid to go your own way," he said. "And, don't be afraid to change your course."
Also, AuCoin said to challenge yourself! Don't take the easiest path just because it's the easy one. Do what is best for you.
"Listening is at least 90% of acting," AuCoin said. "Listen ferociously to the person opposite you, even if you've heard it 15 of 50 times, respond as if you're hearing it for the first time."
AuCoin had been looking forward to an appearance by his father, Les AuCoin, who has authored the memoir "Catch and Release". The promotional event would have been this month at The Strand bookstore in New York City.
Students already enrolled in college
- The CARES act was passed a couple of weeks ago which, among other things, provided colleges with financial support to help the students who have dealt with financial change due to Covid-19. So, if students are struggling financially and coping with the change from in class learning to online learning, they should contact their financial aid office because colleges have received funding from Congress specifically to make emergency grants to students.
- If you have student loans, the CARES act created an automatic six month hold on those student loans. If you're out of work or furloughed because of coronavirus and you can't make your student loan payments, payments and interest have automatically been suspended for six months.
- If you can make student loan payments in this time, you should!! There is no interest up to September 30, 2020. This time will help you pay off student loans sooner and at a lower cost.
- If you do want to keep making payments, you have to contact the lender to let them know you want to keep paying because everything was automatically suspended.
If your financial situation has changed and you aren't able to pay tuition
- Contact the school and financial aid office. You can appeal your financial aid offer and ask for additional aid,
- Outside of that, most schools offer monthly payment plans to space tuition payments out over the course of the year.
- Student loans are also an option.
- Bright side: Interest rates have dropped to historically low levels so student loan borrowers will get a pretty good deal for the upcoming school year.
Negotiating scholarship amounts with schools
- A lot of people don't know you can negotiate the amount of scholarship money you receive. Many colleges are willing to work with students, now more than ever. It never hurts to ask for more money. The worst that would happen is a school doesn't have more money to give so they say no. Shannon said she has seen negotiations like never before so it doesn't hurt to ask.
Financial status of colleges
- With this pandemic, it is likely many colleges will have to close because students may not be attending and they can't afford to keep the school running.
- You'll want to assess a college's financial status before choosing to attend because you don't want it to shut down when you're trying to get your degree.
- College Coach has many great resources you can use to determine if the school you're looking to attend is financially stable. Shannon's article about most generous colleges is also a great place to start.
- Every year, Forbes reports on health grades of universities which is also a great resource when determining financial health of potential schools.
- When a college makes an offer of admission to a student, it's because they really want that student to be part of their community.
- With school closures happening due to Covid-19, communication with the college is huge. You can contact them to communicate any concerns. Whether you need more time to think about and accept the offer or you have changes in financial stability, they want to hear what circumstances have changed and want to help you in any way they can.
- If there is a school you are strongly considering but unforeseen financial roadblocks popped up due to Covid-19, talk to the school and ask them what they can do to make it possible for you to attend.
- There are a lot of institutions nationwide that are reliant on tuition dollars to help keep them afloat. In the last three to five years, there have been a lot of schools that ended up closing due to lack of demand for seats in their class. This Covid-19 pandemic is accelerating that for many schools. These are schools usually that are smaller, have higher tuition and they most likely won't get a lot of students. People will most likely start looking to attend local universities, schools that offered them more financial aid or even community colleges.
High school seniors
- For seniors in high school, this is a tough time because usually they are able to visit college campuses, walk around, eat the food and visit with faculty and students to get a feel for the school. None of those things is able to happen now. Seniors should try to fill in the gaps as much as they can. Contact the admissions office at your potential schools. Ask them questions and have them connect you with students so you can assess as much as you can about a school without being able to visit.
- FIsher said there are many great college guidebooks that can help. The Fiske Guide to Colleges has full descriptions of life on campus so you can get an idea of what it's like. Do the best you can to make a decision based on the resources you have.
Changes in the college admissions process
- Before Covid-19, the idea of studying abroad or attending college across the country seemed like a good idea but now, not so much. Students are making the decision to stay closer to home. Fisher thinks that's going to change what we see from public universities. In-state enrollments will most likely increase and that will impact tuition in an interesting way. Universities count on out of state tuition to pay for operating costs.
- In-state students might find it more challenging to get into local universities compared to out of state students.
- Some schools may soon announce that the fall term of 2020 will be held online. So families will need to discuss whether the tuition and finances are worth it if not getting an on-campus college experience.
- Some students might be considering attending community college for a year and then transferring to a school they got accepted to during the Covid-19 pandemic. When you go to apply the academic next year, the fact that you got accepted previously doesn't carry much weight that you will get in next time. You're competing against another pool of students and as a transfer student.
- Students could also write a letter to the dean of admissions and ask for a deferral. Most often this request has been approved. However, they might see a spike in deferral requests this year and might be more reluctant to approve them.
High school juniors
- SAT tests have been cancelled for May and most likely will be cancelled for June as well. There are talks of having a remote test available for students. Fisher's advice for students is to register to take the tests in the fall and keep an eye on if virtual tests become available.
- Pass/Fail grading will not hurt students looking to apply and get into college.
- Extracurriculars like national and state competitions are not able to happen this year. That puts juniors at a disadvantage. Fisher suggests trying to find a way to stay involved and active. You could try to learn a new skill like coding or building a website.
- This is challenging for everyone. Stay up to date on changes in the college admissions process. Keep up with your learning while taking your high school classes online. Fisher says don't focus so much on test prep right now, focus on classes and your coursework until you know when your tests will be and then shift your focus to that when it comes.
- College Coach is a great resource that can help you try to navigate these changes.
If I have blonde hair, should I attempt an at-home color or wait until the salons are back open?
- It depends on how blonde your hair is and what color you are trying to go for. The perfect blonde takes a lot of work to achieve and maintain. You could try a root touch up but sometimes it is hard to match the color you already have. Maybe do what you can at home, but don't do anything extreme without visiting a salon.
I want to go back to my natural color but I have color in my hair. How do I get the dye out?
- This involves a color correction or a product called Color Oops, which you can get over the counter. Sarah does not recommend trying this yourself and if you want a drastic change, you should visit a professional so you don't damage your hair and get the results you want.
- Try using a clarifying shampoo. These are not color safe so they gently fade the color. This will help lighten up the color in your hair.
What's the difference between permanent and semi-permanent dye?
- For single process hair dye, there is a permanent formula. This gives your hair a permanent change. Even when you wash it, the color will stay. Usually you can tell if someone uses permanent dye because you'll see a line form when the roots start to grow out. Permanent color is the best type for any type of gray coverage.
- There is also semi-permanent dye. This formula is not absorbed into the hair cuticles. It sits on top of the hair and washes away up to 28 shampoos. This is a great option for clients that don't want to commit to a color or change it often.
How can I get the balayage look?
- Balayage is a highlighting technique. It adds lighter dimensions in your hair. It can be all over but typically it's mostly around your face and ends.
- Balayage is done with lightener and not hair color. It lightens up your lightened or colored hair. Sarah considers this to be easier than coloring because you take the lightener and paint it onto the strands you want.
- It is clay based so it is think and easy to work with. Sarah says wherever you put it on your hair, it won't transfer or bleed. Wherever you put it, that's where it'll stay.
- You'll want to start at your eye level and work your way down. You won't want to go up towards your roots.
What is ombre?
- Ombre is a graduation of color. Typically it starts dark at the roots and gets lighter.
What is eSalon?
- This is a website that allows you to work with professionals and get hair color sent to your home so you can do it yourself. Once you go to the website, you'll be asked a series of questions about your hair and what you want to achieve from coloring it. You'll upload pictures of your hair color and an inspiration photo. Based on that information, a color will be created and sent to you. You'll work with a licensed colorist to make sure that color will work for you.
- Once it's sent to you, you'll get a box at your door with the color and instructions for everything you'll need to do. Read the instructions thoroughly! It tells you how to mix the color, how long to leave it in and the exact color you're getting.
- Colorists are available to have consultations if you're unsure or need help. The box costs $10 your first time and $22 after that. Subscriptions are also offered by eSalon.
What shampoo should I use after coloring?
- Once you get color, you need to protect it. Use a shampoo that is color safe and protected and sulfate free. Also, try to not wash your hair everyday and when you do wash, use cool water. Hot water is the enemy for hair color - it makes it fade really fast!
- Make sure you know what you're doing before you start.
- Don't do anything drastic. To get the results you want, visit a professional. Doing color yourself can sometimes damage your hair. Plus, if you do damage your hair, the process to get it healthy again is lengthy and expensive.
- This is a time when a lot of us are at home. It's okay to color your hair and want a sense of normalcy and take matters into your own hands.
- You don't want to go more than two shades darker or lighter than your current color without a professional so avoid damage.
-If you have warmer undertones and wear more gold jewelry, you're going to want to choose a color opposite of that. Something with cool tones like an ashy color.
-If you have cooler tones and wear more silver jewelry, you want to choose a hair color that will be a bit brighter.
Since the outbreak of Covid-19, stress, anxiety and depression levels are on the rise.
Talk to your kids
- It's difficult to talk to your kids about what is happening in the world right now. Be honest and transparent with them. Make sure they know what needs to be done in order to keep them safe. But, also reassure them. Try not to instill fear in them. Work with them about focusing what you can all control.
- Make things like washing hands and coughing into their arm a fun activity. Find creative ways to make social distancing enjoyable and not scary.
- Listen to your body and thoughts. If it's telling you fears of contagion, listen to that. Wash your hands, only go out when necessary, stay six feet away from others. Focus on what you can control.
- If you're experiencing an extreme amount of stress and worrying where it is consuming your mind and affecting your productivity, it could be crossing over to an anxiety disorder. ZOOM+Care is a great resource that allows you to message medical professionals and get help and advice right from your home.
- In the US, depression is the most common psychiatric illness. Symptoms of depression are sadness and feeling burned out more days than not in a two week period to be diagnosed with a major depressive episode. In addition, other symptoms are lack of appetite, poor sleep, low energy, difficulty concentrating and feeling agitated or worthless.
Obsessive Compulsive Disorder (OCD)
- OCD is obsessive thoughts and compulsions to act on those thoughts.
- There are lots of ways to care for this condition. One is formal cognitive behavioral therapy that can be accessed online.
- Insomnia can be the result of a bigger issue. Ask yourself what's leading to this. If you're in bed and your mind starts wandering and worrying about everything happening, acknowledge that no one can go to sleep if they are scared. The more you toss and turn in bed, the more frustrated you will be with tossing and turning. Soon, your brain will associate sleep with frustration.
- You want to disassociate sleep with worry. So, get up. Go to another room and get your thoughts out of your brain and onto something else, like a journal. Or, pick something you can control and change in that moment and do it. Focus on what you can control.
- Exercising, sleepy time tea, warm milk and melatonin may also help.
- It's hard not to feel helpless. You don't need to donate thousands of masks to your local hospital in order to help. Focus on your community. Check in with your family members and neighbors. Looking out for your direct community instead of trying to reach a national level is just as good.
- Many people are desperate for some human interaction. FaceTime, Skype and Zoom are all great programs to utilize to reach out to family and friends during this time of social distancing and quarantining.
- It's hard not to let negative thoughts consume your mind during this time of uncertainty. Try to focus on the positive. Instead of being upset about only being able to virtually talk to people you care about, think about the creative ways people are coming together to still keep in contact.
- Remember, this won't last forever!
That Expert Show host Anna Canzano interviews Dr. Erik Vanderlip of ZOOM+Care about mental health
Preschoolers and Kindergarteners
- Working on observations and comparisons with little kids is a good activity to exercise their minds. If you're out walking around the neighborhood, have them look at and describe different flowers or trees or bugs.
- Find bugs and observe how many legs they have, the body segments, if it has antenna or wings. Look at two different kinds and compare the similarities and differences.
- Give them a challenge and see how far they can get without you intervening. Nicole said an easy one is take 6 pieces of computer paper and 12 inches of masking tape and have them build the tallest freestanding tower using only those materials.
- With that activity, they're learning about structure, some architecture, how to make things stable and some engineering, Part of the learning that comes with engineering is failing and creating something better than what you started with.
- There is a great activity called inaturalist. It's an app that lets you take pictures of things, animals and insects you see outside, and upload them. It has your location and time and date of the photo taken and actual scientists use your photos and the information you collected to track invasive species, endangered species etc.
- Hands on activities are good with this age group. Nicole suggests making chocolate chip cookies. After you make one batch of cookies, change one variable and see how the next batch turns out. For example, use melted butter instead of softened butter. Brown sugar instead of white sugar. Cake flour instead of all-purpose flour. Record what they think will happen when changing that one variable and see what results you get. That is making a hypothesis and doing an experiment.
- Having them teach you is a good way for kids this age to really understand the material they are learning.
Things to note
- This odd time where kids aren't going to school and learning with classmates will not impact their chances of getting into college in 10 years. So, don't stress and just spend time with your kids.
- Laughter helps relieve stress, releases endorphins and helps keep your immunity up.
- Reading is super important! Try to have a designated reading time every day.
What are the symptoms of Covid-19?
- Cough, fever and shortness of breath. A fever is typically 100.4 but anything over 100.0 is considered a fever and a symptom for Covid-19.
Is going to the grocery store still okay and safe?
- Get a list together of the essentials you absolutely need. Try to limit the time you will spend in public places. Go at a time when many others would not be at the store. Use a cart but wipe it down before touching it. The cart will create a barrier so you won't get too close to others.
Is walking outside and going to parks okay?
- Social isolation and social distancing is hard. It is important to go outside and get some fresh air so you aren't stuck inside. Getting out is great for mental health but be thoughtful about it. If going on a hike, how many people are getting in the car with you to get there? Try to keep at least six feet distance from others. Coming within six feet of another person for 15 minutes or longer puts you at greater risk for spreading or contracting the virus. Medical professionals believe there are a number of asymptomatic carriers meaning there are people who aren't showing symptoms but are carrying the virus.
Is it too late to get a flu shot this season?
- It's never too late to get a flu shot. There are many comparisons between the flu and Covid-19. A flu shot will not prevent the Covid-19 virus but it can help fight against getting sick with the flu. Make sure you are healthy and not showing any symptoms before getting the flu shot.
Should dentist visits and other appointments be put on hold?
- It is super important to go to the dentist but medical professionals are advising to cancel appointments that don't have an urgency to them. It's best to stay home and practice social distancing to keep you and others safe.
Is testing available?
- Testing has been limited in America which has been very frustrating. The FDA wants to make sure tests that are being distributed are accurate. Many medical professionals are working on developing tests because that is key in knowing who is carrying the virus and potentially passing it onto others without knowing.
Does Vitamin C help fight off the Covid-19?
- There is no evidence that Vitamin C helps prevent Covid-19.
- Thus far, people 60 and older with multiple medical issues have been the most impacted by this virus.
- Covid-19 can be present on surfaces. It is so important to wash your hands, avoid touching your face, cough into your arm instead of your hands and stay home if you are feeling sick.
- This is a new disease and there are still a lot of unknown answers. Medical professionals are working hard to understand Covid-19 and are releasing new information daily.
ZOOM+Care is a great resource that allows people to message medical professionals and talk about symptoms and receive medical care without having to go into the clinic.
Should I follow a certain curriculum at home that kids would be learning at school?
Heather says it isn't necessary to stress about following a certain curriculum when homeschooling. Her first focus is creating a happy atmosphere in the home. We have the internet which has so many resources at our fingertips that curriculum shouldn't be the main priority.
Elementary School Age
FROM HOMESCHOOL PARENTS Karene Hartmann and Angela Marie
I know this wasn’t in your plan. It’s inconvenient and a bit overwhelming. So here’s some advice to get through this time:
👉🏻 You don’t have to recreate school in your house. Desks and tables are never mandatory... in fact, opt for sitting upside down on a couch or under a tree or even in bed.
👉🏻 Read everyday. Read to your kids, with your kids, listen to them read. Read comics and picture books and that book you loved when you were a kid. And when you need some time to yourself, turn on an audiobook - those count too.
👉🏻 Play. Play board games and card games. Play hide and seek and basketball in the driveway. Pull out the wii that is gathering dust and go bowling in your living room. Have LEGO competitions.
👉🏻 Write letters to grandparents and diary entries documenting your days. Someday their kids will want to hear stories about that time they were stuck at home.
👉🏻 Go on a hike. Stay up late and look at the stars. Plant a garden. Dig up worms. Draw the leaves and flowers and bugs you find.
👉🏻 Make stop motion videos. Watch BBC earth movies and plan an imaginary trip. Discover a new hobby... or resurrect an old one. Order some yarn and learn to finger knit. Paint pictures. Bake bread. They won’t fall behind or stop learning.
👉🏻 Enjoy a slow rhythm together at home... no early morning rushing to catch the bus, no running from activity to activity.
Yes, you might have to guide your kids in some virtual learning. Think of this as your chance to let your kids catch up on all the recess, art, music, and gym that have been cut out of your school district. This is your chance to let your kids do the things that get them excited... building forts, designing robots, baking muffins. This is your chance to help them see learning as something that happens ALL DAY LONG, in everything we do. Not just in textbooks and classrooms.
You can do this, parents. I’m cheering you on. 💛💛
@ Karene Hartmann, Angela Marie
Other resources suggested by Heather Holland (some are free, some require memberships and at least one offers a free membership for a month.)
(On the right you’ll see lots of free resources for math worksheets and vocabulary)
(this one is great for any age and especially older kids!)
https://www.duolingo.com (foreign language)
Here's what you need to know about the coronavirus.
There are similarities between the coronavirus and influenza. Symptoms to watch for are fever, cough and shortness of breath.
Testing for coronavirus:
Medical professionals are testing individuals that are showing severe symptoms. Dr. Cieslak said they have the capacity to run about 80 tests a day.
- This is a respiratory viral disease.
- If you are feeling sick, stay home. You can easily spread germs to others if you go to work or school.
- Wash your hands frequently for at least 20 seconds with soap. Antibacterial soap is a little more effective, but any soap will work if washed for at least 20 seconds.
- Disinfect and clean frequently touched surfaces like doorknobs or keyboards.
- Try not to share cups or eating utensils with others.
- If you are very concerned, you might want to limit contact with others and avoid going to large events or having people over to your house.
Dr. Cieslak wants everyone to be prepared if you do need to stay home for a prolonged period of time. Make sure you have enough supplies to last.
Someone could potentially have the virus in their bloodstream but not in their nose, throat or saliva where it could be spread to other people. Oregon Health Authority believes it is not likely people are contagious until they start showing symptoms.
None of the three cases in Oregon traveled to China or had contact with someone that traveled to China.
Who should be wearing masks?
The general public should not feel the need to wear masks around. It doesn't seem to provide any additional protection. If you have an illness and are coughing a lot, it's better for the person who is coughing to be wearing a mask.
It's difficult to predict what the future looks like with the coronavirus. Dr. Cieslak said there is typically a respiratory virus season, which is in winter. It was mostly impossible to keep the coronavirus out of the country, but it is better that it comes around in springtime and not in the middle of winter where it would spread quicker.
Thus far, there is not a vaccine for coronavirus.