If you have read any of my articles about my dog Bandit, you know that caring for him has been a learning experience for me. He is different from the other dogs I have had, and I am doing my best to take good care of him, but I spend a lot of time thinking about what that good care looks like.

This morning I was thinking about whether I need to put him on anxiety medicine. He is a high-energy dog and I know that is a quality of his breed, but sometimes it crosses the line from high energy to manic. He gets a look on his face that says, “If you don’t take me outside and let me run now, I might explode.

My question is does he only have crazy amounts of energy, or is he anxious? My idea of anxiety involves fear when you are faced with something outside your comfort zone. We had a German shepherd/collie mix that was afraid of storms. Leo knew a storm was coming before we did, and he would try to squish his 90 lb. frame under the couch. We used to leave him and our other dog in a pen at work. There was a covered patio where they could go if it rained. One day we had a bad storm and both dogs were waiting for us on the porch when we came home. John said, “How did they get out of the pen?” We went to look and saw that the gate was a twisted heap of metal off to the side. It looked like the incredible hulk had ripped it off. We could not figure out how Leo did that, and he didn’t even have a scratch from his battle with the gate. That is a case of putting anxious energy to good use. This is also a clear case of a dog who is anxious.

So, even if you have a clear case of an anxious dog how do you know if you should use medication? The Good Therapy website states to consult your vet before doing anything especially if your dog shows extreme fear of being left alone, shows obsessive behavior like constant licking and symptoms like excessive panting, drooling, or pacing.  

There are also quite a few ways to help your dog without medications. Here are a few ideas.

Exercise your dog.

Use calming coats or t-shirts.

Give them plenty of physical contact.

Play music for them when you are away.

Use the Adaptil home diffuser which uses pheromones to help with their fears.

I hope this helps and I hope you will check with your vet to find the answers to any questions.

One of my favorite writers on the writing platform Medium, Dani Montage just wrote a wonderful article about self-promotion while introducing herself to others on Medium. I think it is a wonderful idea to do that and I know I love to read the personal stories of others on here, so I decided to write mine.

I have enjoyed playing with words for as long as I can remember. In elementary school, I loved to make up poems and rhymes. In middle school, I was socially awkward and reading and stories were my escape. Our town library looked like a stone castle complete with a very scary basement.

In high school, I realized that as long as I could write for a project or an assessment I would be o.k. I enjoyed any writing assignment. I had an English teacher my senior year named Mr. Chaffee. He was the most intelligent, elegant, aloof man I knew. Everyone respected him and to be honest was slightly afraid of him. It was an honor to be in his class. One day, he was passing out our essays and he stopped at my desk and said so kindly, “You are a good writer.” I’m sure he had no idea how important those words were to me. I had low self-esteem, and I didn’t think I was good at much of anything. I have replayed that moment after countless moments of rejection, or self-doubt.

When I went to college, I was originally going to be an English teacher, but my French teacher recommended me to study abroad in France, and after a year there it made more sense for me to be a French teacher. I was a teacher for forty years, but I kept trying to find a way to write full-time and make writing my career.

When I first started writing I was afraid to show my writing to anyone. I was sure no one would like it and then I would be afraid to write again. My first article that was published was for a local paper. It was about how poorly we treat the elderly in our country. The editor was a very kind woman who told me she would love for me to write more articles for the paper. I was so excited, but she was replaced the next week, so that opportunity fell through.

Because a full-time job and a family took most of my time I would write some and then stop. I did my best to find time to write and I was lucky to have some articles published here and there. I wrote a teaching guide called Stay Away from the Girl’s Bathroom and I self-published it through Deeds Publishing, but I had no idea how to market it. I still have about 100 copies.

When I retired two years ago I finally found time to write. Loving, Healing Press published my book, 101 Tips to Lighten Your Burden last year, I have a children’s book coming out in July, and I am finishing up a running book, so I am loving that I have this time to devote to something I love.

Two things that bother me are I have not discovered yet how to make writing profitable. Dani mentioned she only made $200 on Medium last year, well, I only made $30. Either my writing is really bad, or I haven’t figured out how to get people to read it. I still love being on Medium though for many reasons. My other issue is I have never received much support from my family for my writing. My oldest encourages me because she knows I love it, but no one in my family has ever read anything I have written. When something I’ve written is accepted for publication and I’m excited, the reaction I receive from them is underwhelming. I know I’m being a baby, but I wish they supported my dream more.

Anyways, that’s my writing journey to this point. I hope you can find some time to read my articles and help me make writing more profitable next year!!!!

What are the words that sneak into your writing more times than they should? They are the words we are comfortable using but we know are either not needed or overused. I have a few that are always showing up on my pages even though I know I should either avoid them or substitute them with a better word. Even though I use Grammarly and reread what I have written there will still be several staring at me. Let me tell you what mine are and how you can avoid these words if you have the same issues.

· I think.

I was told in high school not to say this because if I’m stating it then I obviously think it, but my redundant self can’t seem to stop using it. When I reread what I write I eliminate those words unless it makes sense to use them. Here is an example of when I should eliminate them and another when It sounds better if I use them.

Example 1 I think my mom wanted me to become an ambassador at the United Nations. She did, so I can take I think out of the sentence.

Example 2 I think Martha is wrong. It would sound too judgmental if I took it out in this sentence.

· That

I use this too much because I am a French teacher and that is used more often in French to connect sentences. There are times when it sounds better to me to use it, but most of the time I know I need to eliminate it.

Example 1 She knows that I will be there. I need to eliminate that in this case.

Example 2 I wanted to teach the runners that running can be fun.

· Just

Just can be replaced most of the time with only, but I always find my writing full of this word before I edit.

Example I wanted to just tell him the truth will sound much better if I replace just with only.

· Sometimes/someone

Find alternative words for these words so you don’t repeat yourself too much.

Here are a few you can use.

Sometimes 

From time to time 

Now and then 

Once in a while

At times

Periodically

Occasionally

Someone

somebody

anyone

· Try

I had an editor that told me to try is a failure verb. Say what you are going to do instead of saying you will try.

I recently had an editor tell me her pet peeve was when writers start sentences with it. She said her novels had 70,000 words, and she never started a sentence with it. I decided at that moment I could never show her any of my writing because all of my sentences that started with it would send her over the edge.

What are the words that slip into your writing that you know you need to weed out?

When I first started running I thought you could only consider your run a good one if you ran the whole way. I know now that walking here and there is nothing to be ashamed of because walking can enhance your running. Here are a few bits of proof that walking is a valuable part of many runners’ routines.

Jeff Galloway, marathoner extraordinaire says that using run/walk intervals can help you run longer because you have a short rest as you are walking. In my first marathon in Atlanta, I was going up what seemed like the 100th hill when I started to walk. The man next to me said, “Are you doing the Jeff Galloway method?” I said, “Sir, I am doing the I want to survive method.”

At almost any race longer than three miles you can hear runners’ walk/run apps going off to signal it is time to walk or run. It isn’t only something that someone does because of exhaustion, it is a well-timed plan to help someone complete a race.

The first time I went to an ultra-marathon I knew I would have to walk after 26.2 and I was worried the other runners would judge me. I was happy to discover that most runners walked at some point, and some walked the whole distance. My friend Raleigh said, “A mile is a mile no matter how you get there.”

Many runners find if they can walk, the experience is more enjoyable, and if you enjoy what you are doing you will do it more consistently and reap more benefits.

When I tore my meniscus, walking was all I could do. I wanted to keep my legs strong, so I did strength training, but I also walked hills as often as possible. When I ran my first race after healing I was surprised that I wasn’t sore at all after, and I am sure it is because of the walking.

My friend told me yesterday that he never thought he was supposed to walk during a run, but when he realized it would actually benefit him he started to work out more. I hope more people will give running a try if they recognize it is o.k. to walk during the runs.

Most of us are so busy that it is easy to fall into the same routine every day without even realizing that this routine has become a rut. Although our daily routine makes life easier because we can move from one activity to the next without much thought, doing the same thing for too long can limit us.

Take your exercise routine as an example. If you do the same exercises every day your body will become used to the routine and you will not see as many improvements. You have to jump-start your body by doing different exercises.

The same is true with your diet. Your body will respond better if you eat a variety of foods instead of the same thing every day. The more variety you have the more chance you have to have more benefits from what you are eating.

Doing different things can provide a refresh for both your body and mind. Changes can stimulate your brain, and you will be more motivated when you see new possibilities. It has been proven that when you learn something new, it can keep your mind strong.

Step out of your comfort zone and do something you have always wanted to try, but didn’t think was possible. I have always wanted to play the guitar, but I didn’t think I could do it. I found a very patient guitar teacher who let me learn at my pace, and although I have a lot to learn, I can play a few songs. My other leap out of my comfort zone was when I tried my first ultra-marathon. Have you ever convinced yourself to do something hard, and then waited for someone to tell you that you didn’t belong? That’s how I felt at my first ultra. The people around me were talking about the other ultras they had done, and the races had names like The Snakebite 100 miler. I was so nervous that I couldn’t do as well as the other runners, but as the hours passed I enjoyed some inspirational company, and although I was exhausted at the end, I survived.

Health changes can help us as well. I was in a running rut, and I was running too much and not doing anything else. I now am running lower mileage, doing cross-training, and strength training, and I feel so much better.

As a teacher of 40 years and now a tutor, I have seen so many people marginalized who don’t fit into the boxes with all the convenient labels we want to put on them. I have seen people judged for being different and the harm the judgment causes. Many dismiss someone who doesn’t meet their standards as not worthy, but if they looked a little closer, and showed some kindness they might be amazed at what they find.

I learned many years ago there is usually greatness where there initially does not seem to be. I have heard comments to students that were meant to be funny like, “It’s a good thing you are pretty.” A substitute teacher once asked my student if she was stupid. Imagine how comments like that can hurt someone. I can tell so many stories of students who were judged as not being good enough, but who went on to college and did extraordinary things even though many of the adults in their lives had put limits on them.

Before you judge someone dig below the surface and get to know her. Many people who don’t fit the normal mode will be at one extreme or another. They are either very quiet and introverted, or gregarious with the possibility of some behavior issues. Get to know the person. You can do this by listening because most people want someone to listen to them. I have a student who says what is on her mind before she runs it through a filter, she is high energy, and funny, but she is also struggling with how others perceive her, and how hard she has to work to achieve with traditional testing when her brain processes things differently. A colleague saw me talking with her, and as she passed the girl she turned to me and rolled her eyes as if to say, “You poor thing that you have to work with her.” I don’t think a reaction like that is ever o.k., but I also think that the teacher has not taken the time to know this student because I think she is glorious.

Everyone needs someone in life that sees your potential and all your positives. This person is your cheerleader. There was a picture on social media of Jamie Lee Curtis going crazy cheering for another woman who had won an award. Everyone needs a Jamie in life.

So today, get to know a little better that person that is too quiet, or too loud, or doesn’t quite fit in, and give her a second chance. While you are spreading some kindness, be someone’s Jamie.

Do you ever wonder why one morning you wake up in a bad mood, but the next day you are ready to take on the world? What controls our moods? After extensive research, and my own experience and observations, the answer to that question is complicated because there are so many different factors that affect our moods.

The definition of a mood is a disposition to respond emotionally in a particular way, and there are three main factors that create them. These factors are biology, (hormones and brain chemistry), psychology,(brain chemistry and learned responses), and environment (illness, emotional stress)

Our moods can be powerful and can influence our perception, motivation, decision-making, and social interactions. Let’s look at a few of the factors that influence our moods, and see how we can keep our moods as positive as possible.

Food

I selfishly put this first because it is the biggest mood-changer for me. I relate to the expression hangry because if I become too hungry, my blood pressure drops, and I become a different person, and she is not someone you want to meet. It is so bad that if we are in the car and I tell my husband I am hungry, he becomes a little pale and begins to look for restaurants or spots that will have a snack. When I coached cross-country, the other coach carried peanut butter crackers in case I had a hangry attack.

The obvious way to fight this mood changer is to carry snacks with you. It is also a good idea to eat small amounts regularly throughout the day.

Making sure you feed your child before heading out on errands can help avoid tantrums.

Fatigue

When you are tired, your mood goes downhill, you have trouble concentrating, and it can cause headaches. Make sure you are not dehydrated. Take a break and have a cold glass of water. If you are able to use a diffuser, diffuse peppermint, and breathe for a pick-me-up. Have a snack because fueling your body when you have an energy lull might be what you need. Take a power nap if you can.

Negativity

If you are surrounded by negativity, it will take a toll on your mood. Watch a few funny videos and surround yourself with positive people.

Social media

The next time you are on social media, pay attention to your reaction to different posts. How does your mood change? If it affects you negatively, limit your time on the platform.

Stress

How many things have you said or done under stress that you wish you could press the delete button and eliminate? I know I can think of a few. Stress can play havoc on our moods. Stress is a choice though. We can choose our reaction to it, and staying calm is always the better choice.

Your family’s mood

If someone in my family is grumpy, I can feel it wearing off on me. Negativity is catchy.

A few more ways to change our moods for the better are exercise, going out in the sunshine, being with friends, bright colors, wonderful smells, and great food.

As a French teacher, part of my job was to bring students to one of the many countries that speak French, and the student’s choice was usually Paris. After 18 student trips, several family trips, and living in France for a year, there are certain things about Paris I love, and one section in particular.

I fell in love with the Latin Quarter when I was a student in France. Everything is slightly less expensive there, and that was important to a student on a budget. The Latin Quarter has an ambiance about it that I don’t feel in other parts of Paris. It feels as if things move a little slower there, and there is more of a neighborhood feel.

There is a wide variety of food and places to eat it. There are food stalls, fast food restaurants, cafés where you can sip a coffee and watch the world go by, and cozy neighborhood coffee houses. One of our favorite cafés is called le Périgord. It is on Rue Des Écoles and it is always busy for a good reason. It is common in Paris for locals to frequent a neighborhood café. At Le Périgord, there are cubbies with napkins and cutlery inside each box. Each cubby is marked with a patron’s name. My husband ordered steak and mashed potatoes, and the waitress came out with a large pot and a ladle. She spooned out a large portion and laughed when my husband’s eyes grew wide. He said, “Jen, I feel like I’m in my grandmother’s house for Sunday dinner, not in a restaurant.”

If you enjoy nature, you can walk over to the Luxembourg garden, learn about the flowers, the vineyard, and the beehives, watch a tennis or pétanque game, as well as all sorts of other activities. There is a café/food stall if you need a drink or snack, and there are plenty of chairs if you want to sit and relax.

If you want to shop, Boulevard St. Michel has lots of stores, or you can go to the mall at Les Halles. If you like books, Boulevard St. Michel has quite a few and so does Rue Des écoles. There are also two second-hand cd stores on Rue Des Écoles if you want some French music.

There are many places to visit in the Latin Quarter. There is St. Chappelle, Notre Dame, Shakespeare, and Co., The Panthéon, and the Luxembourg garden. The Orsay museum can be reached after a beautiful walk along the Seine.

I hope you have a chance to visit Paris, and especially the Latin Quarter.     

So many people make goals for the new year and then they usually forget about them after a few weeks. What if we chose power words instead that signified what we needed for the new year? A single word or two is much easier to remember than a long goal, and those words can become mantras that we know are powerful motivators when we say them over and over.

Several of my friends have chosen power words this year. One friend chose strength as her word because her husband is struggling with cancer. She needs strength to care for him well, to take care of all the emotions that both her children and she are feeling, and strength to continue to perform well at her full-time job.

Another friend chose healing because she is dealing with upheaval in her personal life, and she is feeling lost. The word healing reminds her how important self-care is for her mental health.

I have seen the success my friends have had using these power words, so I decided to choose a few of my own. I chose grateful and focused. I chose grateful because I want to remember how many blessings I have in my life. Do you ever find yourself seeing all your burdens when if you looked a little closer you would see all those hidden blessings? I want to keep my eye on all the blessings because I think gratitude is important. I also think receiving our blessings attracts more to us. Who doesn’t want a few more blessings?

My second word focused is because I want to focus on what matters. I need to be more aware of where I am directing my energy and be o.k. with saying no to those things that steal my energy instead of replenishing it. I also want to focus more on my writing. It brings me so much joy and peace, but I take care of all the responsibilities first. I am going to put it first more this year. What do you need to move up on the priority list in your life?

I love the idea of power words. I am going to repeat mine every day and spend some time reflecting on how I can harness the power behind the words. What are your power words?

I know I’m not the only one who is struggling with the rising cost of food. Last week, I went grocery shopping and was careful to only buy what we needed. Even without any extras, I was shocked when I saw the bill. There are memes on social media saying that eggs are a luxury item, and the size of products seems to be shrinking while the prices rise.

When the shipping containers were at sea I was interested to see where the shortages were. One week, there weren’t any Fritos, but the week the cheese-its were gone I was convinced the apocalypse was starting. I like to put La Choy noodles in my salad, and they have been missing from the shelves for weeks now. Where did they go?

There are many questions we could ask about issues at the grocery store, but the biggest question is how to have enough money to purchase the food that we need for the survival of our families? Here are a few very basic ideas.

Coupons

I have never been a coupon cutter, but I have changed my ways. I find mine in the Sunday paper, and I have been surprised to find some very good ones. Look online as well.

Discounted items

Our local store has a section tucked away in a corner of discounted food like bread and baked goods. Take a look to see if you can save some money with the offerings.

Generic brands

Buy the store brand instead of a well-known name.

Make a list.

Make a list of what you need and stick to it.

Don’t shop when you are hungry.

If you go in hungry everything looks better, and you will put more in your cart.

Find substitutes for higher-priced items.

If you need eggs to bake, look on the internet for substitutions. If you need eggs for protein, find alternatives for that.

Buy items that offer more.

I can make more meals with a box of spaghetti than I can with a box of hamburger helper. Find products that will give you more for your money.

Be creative.

You can combine several low-cost, healthy products to make a great meal. Stir fry some beef and vegetables and put them over rice.