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How pilots deal with stress can teach us all something about the importance of self-care.

True
Cigna 2017

What’s more deadly for a pilot: high cholesterol or dangerous airspeeds?

All images via iStock.

You probably thought the answer was the latter, right? After all, that sounds right.


But according to an official Federal Aviation Administration (FAA) health information handout provided to pilots, pilots are actually far more likely to die from the complications of high cholesterol, such as a stroke or heart attack, than dangerous airspeeds while flying.

In our minds, pilots seem larger than life, but they need to be just as aware — if not more so — about their health as we do.

Pilots have an incredibly stressful job — after all, it's their responsibility to get everyone on the plane safely to their destination.

And they have to do that while also coping with irregular, around-the-clock schedules, jet lag, and large amounts of time away from home and loved ones.

With all that pressure and responsibility, it is crucial that pilots develop good habits for taking care of their health. Otherwise they can develop some severe health issues that can put them — and everyone on board — at risk.

This means that preventive health care is incredibly important for pilots. So why not ask them to share some health care tips?

All pilots have to pass routine FAA mandated medical requirements where doctors check things like their heart health, blood pressure, vision, and hearing — any of which could ultimately cost pilots their license because issues in these areas could hinder a pilot's ability to do their job or could endanger passengers' safety.

Taking control of their diet, exercise, stress levels, and sleep are the best ways for pilots (and all of us!) to stay healthy.

Check out these helpful tips on preventive care and self-care from some seasoned pilots.

One of the most important things is to make a plan ahead of time for when to eat, sleep, exercise, or even just relax on a trip.

Because their schedules change so often from day to day, one of the only ways pilots can make sure to remember to take care of themselves is to actually schedule everything, says John Scully, a retired pilot who flew for almost 40 years and the father of one of our staff writers.That way, they are always prioritizing health and well-being — even when things get busy.

And while most of our schedules are probably nowhere near as hectic as a pilot's is, making a plan for your day is a great way to make sure you don't forget to schedule some "you time."

If you're always eating on the go, try to opt for something on the healthier side.

While some airlines — depending on the length of the flight — provide crew members with meals, others do not provide any meals at all for the pilots. According to Mike Scully, a first officer with a major U.S.-based airline (and John's son), if they don't eat before they fly (or bring something on the plane), Mike says, all they have are snacks like pretzels or peanuts. And hotel and airport food, while usually available, isn't always the healthiest or most nutritious, but sometimes it's all pilots have time to grab.

"I'll do everything that I can when I am on the go to not eat at a chain restaurant or a hotel," says Mike. And when he has to grab airport food, he tries to get things like salads, sandwiches, or fruit — things that are healthier, easy to carry on the plane, and that taste good eaten cold.

And, he says, when home from a trip, he tries to offset any unhealthy habits. "I personally like to cook. I try, once or twice while I am home, to cook, and when I do, I try to cook healthy."

Remove "avoidable stress" whenever possible.

Because piloting is, by its very nature, stressful, it becomes tremendously important to make other things less so. This means avoiding things that they know will be upsetting when pilots know they have to sleep or take care of themselves before a flight.

"The worst thing that I can do is look at my phone right before I need to go to sleep," says Mike. Upsetting news or unopened emails have the potential of worrying or waking a person in the middle of the night.

Removing "avoidable stress" also means finding ways to avoid easy mistakes and put your mind at ease.  And for that, organization is key.

"I miss routine, so when I’m home or not flying, I like to have routine," Mike explains. "So I try to make sure that even though I am in different countries or different hotels, everything is very standard."

For example, he tries to pack his suitcase in the exact same way for every trip so when he needs something — say, a pair of sunglasses — he knows exactly where to look.  And when he arrives at his hotel room, he tries to unpack the same way every night and repack his bag in the same way so that nothing gets lost. "I don’t want to be losing phone chargers every week at hotels," he says.

And after working, it's important to find a way to relax and exercise.

"Some of my friends, the first thing that they do is plan a time to go to the gym," says Mike. "I carry clothes with me and I go down sometimes, but what I really like to do on the road is walk. If I'm in a safe part of a city, I'll walk, and it's nice to see things and try things, like if I'm in Lima, I'll try Peruvian food and just walk around the city."

A view of the city of Lima, Peru.

For him, walking accomplishes two things at once — exercise and relaxation — so he’s more likely to actually do both. (No excuses!)

Plus as little as 30 minutes spent walking outside has been shown to reduce the risk of developing high blood pressure.

Remember that your loved ones are there to help.

Having a supportive family is also a great stress-reliever because they are there to offer support when you need it.  "A call home always helped me," says John. "And they would generally know that it was best to wait to tell me about the plumbing problem at home — or something else — until after the last leg of the trip."

Of course, most of us are not airline pilots, and we might not have such unpredictable work schedules, but we can all learn something from their self-care routines.

The most important thing — whether you work around the clock, have a sedentary desk job, or just feel a lot of stress in your day-to-day life — is to remember to take time for yourself and your health in all the business.

And while most of us don’t have routine FAA mandated medical requirements to remind us to go to the doctor, it is still important that we schedule a checkup with our doctor so that we know our health numbers — cholesterol, blood pressure, body mass index (BMI), and blood sugar — and so that we can take control of our health before a problem develops.

Because if pilot routines show us anything, it's that caring for your health and your well-being isn't selfish: It's crucial if you want to be able to be there for those who are depending on you.

Learn more about how to take control of your health at Cigna.com/TakeControl.

This was written by staff writer Simone Scully and the pilots featured are her father and brother.

Ileah Parker (left) and Alexis Vandecoevering (right)

True

At 16, Alexis Vandecoevering already knew she wanted to work in the fire department. Having started out as a Junior Firefighter and spending her time on calls as a volunteer with the rest of her family, she’s set herself up for a successful career as either a firefighter or EMT from a young age.

Ileah Parker also leaned into her career interests at an early age. By 16, she had completed an internship with Nationwide Children’s Hospital, learning about Information Technology, Physical Therapy, Engineering, and Human Resources in healthcare, which allowed her to explore potential future pathways. She’s also a member of Eryn PiNK, an empowerment and mentoring program for black girls and young women.

While these commitments might sound like a lot for a teenager, it all comes down to school/life balance. This wouldn’t be possible for Alexis or Ileah without attending Pearson’s Connections Academy, a tuition-free online public school available in 31 states across the U.S., that not only helps students get ready for college but dive straight into college coursework and get a head start on career training as well.

“Connections Academy allowed me extensive flexibility, encouraged growth in all aspects of my life, whether academic, interpersonal, or financial, and let me explore options for my future career, schooling, and extracurricular endeavors,” said Ileah.

A recent survey by Connections Academy of over 1,000 students in grades 8-12 and over 1,000 parents or guardians across the U.S., highlights the importance of school/life balance when it comes to leading a fulfilling and successful life. The results show that students’ perception of their school/life balance has a significant impact on their time to consider career paths, with 76% of those with excellent or good school/life balance indicating they know what career path they are most interested in pursuing versus only 62% of those who have a fair to very poor school/life balance.

Additionally, students who report having a good or excellent school/life balance are more likely than their peers to report having a grade point average in the A-range (57% vs 35% of students with fair to very poor balance).

At Connections Academy, teens get guidance navigating post-secondary pathways, putting them in the best possible position for college and their careers. Connections Academy’s College and Career Readiness offering for middle and high school students connects them with employers, internships and clubs in Healthcare, IT, and Business.


“At Connections Academy, we are big proponents of encouraging students to think outside of the curriculum” added Dr. Lorna Bryant, Senior Director of Career Solutions in Pearson’s Virtual Learning division. “While academics are still very important, bringing in more career and college exposure opportunities to students during middle and high school can absolutely contribute to a more well-rounded school/life balance and help jumpstart that career search process.”

High school students can lean into career readiness curriculum by taking courses that meet their required high school credits, while also working toward micro-credentials through Coursera, and getting college credit applicable toward 150 bachelor’s degree programs in the U.S.

Alexis Vandecoevering in her firefighter uniform

Alexis, a Class of 2024 graduate, and Ileah, set to start her senior year with Connections Academy, are on track to land careers they’re passionate about, which is a key driver behind career decisions amongst students today.

Of the students surveyed who know what career field they want to pursue, passion and genuine interest is the most commonly given reasoning for both male and female students (54% and 66%, respectively).

Parents can support their kids with proper school/life balance by sharing helpful resources relating to their career interests. According to the survey, 48% of students want their parents to help them find jobs and 43% want their parents to share resources like reading materials relating to their chosen field.

While teens today have more challenges than ever to navigate, including an ever-changing job market, maintaining school/life balance and being given opportunities to explore career paths at an early age are sure to help them succeed.

Learn more about Connections Academy’s expanded College and Career Readiness offering here.

Pop Culture

Here’s a paycheck for a McDonald’s worker. And here's my jaw dropping to the floor.

So we've all heard the numbers, but what does that mean in reality? Here's one year's wages — yes, *full-time* wages. Woo.

Making a little over 10,000 for a yearly salary.


I've written tons of things about minimum wage, backed up by fact-checkers and economists and scholarly studies. All of them point to raising the minimum wage as a solution to lifting people out of poverty and getting folks off of public assistance. It's slowly happening, and there's much more to be done.

But when it comes right down to it, where the rubber meets the road is what it means for everyday workers who have to live with those wages. I honestly don't know how they do it.


Ask yourself: Could I live on this small of a full-time paycheck? I know what my answer is.

(And note that the minimum wage in many parts of the county is STILL $7.25, so it would be even less than this).

paychecks, McDonalds, corporate power, broken system

One year of work at McDonalds grossed this worker $13,811.18.

assets.rebelmouse.io

This story was written by Brandon Weber and was originally appeared on 02.26.15

Sponsored

3 organic recipes that feed a family of 4 for under $7 a serving

O Organics is the rare brand that provides high-quality food at affordable prices.

A woman cooking up a nice pot of pasta.

Over the past few years, rising supermarket prices have forced many families to make compromises on ingredient quality when shopping for meals. A recent study published by Supermarket News found that 41% of families with children were more likely to switch to lower-quality groceries to deal with inflation.

By comparison, 29% of people without children have switched to lower-quality groceries to cope with rising prices.

Despite the current rising costs of groceries, O Organics has enabled families to consistently enjoy high-quality, organic meals at affordable prices for nearly two decades. With a focus on great taste and health, O Organics offers an extensive range of options for budget-conscious consumers.

O Organics launched in 2005 with 150 USDA Certified Organic products but now offers over 1,500 items, from organic fresh fruits and vegetables to organic dairy and meats, organic cage-free certified eggs, organic snacks, organic baby food and more. This gives families the ability to make a broader range of recipes featuring organic ingredients than ever before.


“We believe every customer should have access to affordable, organic options that support healthy lifestyles and diverse shopping preferences,” shared Jennifer Saenz, EVP and Chief Merchandising Officer at Albertsons, one of many stores where you can find O Organics products. “Over the years, we have made organic foods more accessible by expanding O Organics to every aisle across our stores, making it possible for health and budget-conscious families to incorporate organic food into every meal.”

With some help from our friends at O Organics, Upworthy looked at the vast array of products available at our local store and created some tasty, affordable and healthy meals.

Here are 3 meals for a family of 4 that cost $7 and under, per serving. (Note: prices may vary by location and are calculated before sales tax.)

O Organic’s Tacos and Refried Beans ($6.41 Per Serving)

Few dishes can make a family rush to the dinner table quite like tacos. Here’s a healthy and affordable way to spice up your family’s Taco Tuesdays.

Prep time: 2 minutes

Cook time: 20 minutes

Total time: 22 minutes

Ingredients:

1 lb of O Organics Grass Fed Ground Beef ($7.99)

1 packet O Organics Taco Seasoning ($2.29)

O Organics Mexican-Style Cheese Blend Cheese ($4.79)

O Organics Chunky Salsa ($3.99)

O Organics Taco Shells ($4.29)

1 can of O Organics Refried Beans ($2.29)

Instructions:

1. Cook the ground beef in a skillet over medium heat until thoroughly browned; remove any excess grease.

2. Add 1 packet of taco seasoning to beef along with water [and cook as directed].

3. Add taco meat to the shell, top with cheese and salsa as desired.

4. Heat refried beans in a saucepan until cooked through, serve alongside tacos, top with cheese.

tacos, o organics, family recipesO Organics Mexican-style blend cheese.via O Organics

O Organics Hamburger Stew ($4.53 Per Serving)

Busy parents will love this recipe that allows them to prep in the morning and then serve a delicious, slow-cooked stew after work.

Prep time: 15 minutes

Cook time: 7 hours

Total time: 7 hours 15 minutes

Servings: 4

Ingredients:

1 lb of O Organics Grass Fed Ground Beef ($7.99)

1 ½ lbs O Organics Gold Potatoes ($4.49)

3 O Organics Carrots ($2.89)

1 tsp onion powder

I can O Organics Tomato Paste ($1.25)

2 cups water

1 yellow onion diced ($1.00)

1 clove garlic ($.50)

1 tsp salt

1/4 tsp pepper

2 tsp Italian seasoning or oregano

Instructions:

1. Cook the ground beef in a skillet over medium heat until thoroughly browned; remove any excess grease.

2. Transfer the cooked beef to a slow cooker with the potatoes, onions, carrots and garlic.

3. Mix the tomato paste, water, salt, pepper, onion powder and Italian seasoning in a separate bowl.

4. Drizzle the mixed sauce over the ingredients in the slow cooker and mix thoroughly.

5. Cover the slow cooker with its lid and set it on low for 7 to 8 hours, or until the potatoes are soft. Dish out into bowls and enjoy!

potatoes, o organics, hamburger stewO Organics baby gold potatoes.via O Organics


O Organics Ground Beef and Pasta Skillet ($4.32 Per Serving)

This one-pan dish is for all Italian lovers who are looking for a saucy, cheesy, and full-flavored comfort dish that takes less than 30 minutes to prepare.

Prep time: 2 minutes

Cook time: 25 minutes

Total time: 27 minutes

Servings: 4

Ingredients:

1 lb of O Organics Grass Fed Ground Beef ($7.99)

1 tbsp. olive oil

2 tsp dried basil

1 tsp garlic powder

1 can O Organics Diced Tomatoes ($2.00)

1 can O Organics Tomato Sauce ($2.29)

1 tbsp O Organics Tomato Paste ($1.25)

2 1/4 cups water

2 cups O Organics Rotini Pasta ($3.29)

1 cup O Organics Mozzarella cheese ($4.79)

Instructions:

1. Brown ground beef in a skillet, breaking it up as it cooks.

2. Sprinkle with salt, pepper and garlic powder

3. Add tomato paste, sauce and diced tomatoes to the skillet. Stir in water and bring to a light boil.

4. Add pasta to the skillet, ensuring it is well coated. Cover and cook for about 10 minutes, stirring occasionally.

5. Remove the lid, sprinkle with cheese and allow it to cool.

o organics, tomato basil pasta sauce, olive oilO Organics tomato basil pasta sauce and extra virgin olive oil.via O Organics

via Pexels

The Emperor of the Seas.

Imagine retiring early and spending the rest of your life on a cruise ship visiting exotic locations, meeting interesting people and eating delectable food. It sounds fantastic, but surely it’s a billionaire’s fantasy, right?

Not according to Angelyn Burk, 53, and her husband Richard. They’re living their best life hopping from ship to ship for around $100 a night, depending on the cruise. "Cruise costs vary quite a bit, our goal is to average about $100 per night, for the couple, or less across and entire calendar year," Richard told Upworthy.

The Burks have called cruise ships their home since May 2021 and have no plans to go back to their lives as landlubbers. Angelyn took her first cruise in 1992 and it changed her goals in life forever.

“Our original plan was to stay in different countries for a month at a time and eventually retire to cruise ships as we got older,” Angelyn told 7 News. But a few years back, Angelyn crunched the numbers and realized they could start much sooner than expected.


“We love to travel and we were searching for a way to continuously travel in our retirement that made financial sense,” she said. They looked into deals they could find through loyalty memberships and then factored in the potential sale price of their home and realized their dream was totally affordable.

The rough math makes sense. If the couple hits their goal of spending $100 per night to live on a cruise ship, that’s $36,500 a year. Currently, the average price of a home in Tukwila, Washington—where the couple has a house—is about $607,000. Let's say you moved there today, put down 20% and financed the rest, the mortgage would cost you around $44,000 a year.

Plus, on a cruise ship, the couple doesn’t have to pay for groceries.

The Burks are able to live their dream because they’ve spent a lifetime being responsible. “We have been frugal all our lives to save and invest in order to achieve our goal,” she says. “We are not into materialistic things but experiences.”

Angelyn says that cruising takes the stress out of travel. “It is leisurely travel without the complications of booking hotels, restaurants, and transportation while staying within our budget,” she told 7 News. The couple travels lightly with just two suitcases between them and if they need anything, they just buy it on the ship or in the next port.

The one thing to consider before embarking on a never-ending cruise is COVID-19. The coronavirus is easily spread in close quarters and a cruise ship that recently docked in Seattle had 100 people on board who tested positive for the virus. The CDC recommends that people get vaccinated before going on a cruise and that immunocompromised people should consult with their physicians before traveling.

Richard told Upworthy that he believes COVID-19 safety is still very important and has had both his shots and a booster. "I would suggest wearing a mask at all times when out in public no matter whether on a ship, in a movie theater, at a restaurant or even meeting with friends inside or outside," he said.

After leaving their jobs and the mainland behind, the Burks completed a 21-day cruise via the Panama canal. They look forward to a 50-day cruise around the Adriatic Sea, taking in the sights of Europe, as well as a 51-day cruise from Seattle to Sydney, Australia.

The Burks' favorite destinations, no matter how they get there, are Italy, Canada, Iceland and the Bahamas, but their ultimate favorite is Singapore.

Looking to give it all up and go on a permanent vacation just like the Burks? Angelyn has some advice for those wanting to get started.

This article was updated on May 17, 2022, after a conversation with Richard Burk.

The hosts of our podcast, "Upworthy Weekly" had a pretty funny take on the story.


This article originally appeared on 05.11.22

Democracy

This Map Reveals The True Value Of $100 In Each State

Your purchasing power can swing by 30% from state to state.

Image by Tax Foundation.

Map represents the value of 100 dollars.


As the cost of living in large cities continues to rise, more and more people are realizing that the value of a dollar in the United States is a very relative concept. For decades, cost of living indices have sought to address and benchmark the inconsistencies in what money will buy, but they are often so specific as to prevent a holistic picture or the ability to "browse" the data based on geographic location.

The Tax Foundation addressed many of these shortcomings using the most recent (2015) Bureau of Economic Analysis data to provide a familiar map of the United States overlaid with the relative value of what $100 is "worth" in each state. Granted, going state-by-state still introduces a fair amount of "smoothing" into the process — $100 will go farther in Los Angeles than in Fresno, for instance — but it does provide insight into where the value lies.


The map may not subvert one's intuitive assumptions, but it nonetheless quantities and presents the cost of living by geography in a brilliantly simple way. For instance, if you're looking for a beach lifestyle but don't want to pay California prices, try Florida, which is about as close to "average" — in terms of purchasing power, anyway — as any state in the Union. If you happen to find yourself in a "Brewster's Millions"-type situation, head to Hawaii, D.C., or New York. You'll burn through your money in no time.

income, money, economics, national average

The Relative Value of $100 in a state.

Image by Tax Foundation.

If you're quite fond of your cash and would prefer to keep it, get to Mississippi, which boasts a 16.1% premium on your cash from the national average.

The Tax Foundation notes that if you're using this map for a practical purpose, bear in mind that incomes also tend to rise in similar fashion, so one could safely assume that wages in these states are roughly inverse to the purchasing power $100 represents.


This article originally appeared on 08.17.17

Pop Culture

'Princess Bride' star Mandy Patinkin shared a moving detail about the film with a grieving woman

Two souls connecting over the loss of their fathers. (Phew, grab a tissue for this one, folks.)

via Mandy Patinkin / TikTok

There was an emotional exchange on TikTok between two people who lost their fathers to cancer. One was actor Mandy Patinkin, the other was TikTok user Amanda Webb.

Patinkin currently stars on "The Good Fight" but one of his most famous roles is Inigo Montoya in the 1987 classic "The Princess Bride." In the film, Montoya is a swordsman who is obsessed with confronting a six-fingered man who killed his father.

Webb recently lost her father Dan to mantle cell lymphoma. She had heard a rumor that Patinkin used his father's death from cancer as motivation in a pivotal scene where he confronts the six-fingered Count Rugen (Christopher Guest) in a duel.


Rugen tells Montoya he will give him anything he wants after being bested by Montoya who passionately replies, "I want my father back, you son of a bitch."

@mandypatinktok @alaska_webb thank you for finding us and sharing this! ✨ Sending big love and light to you and yours. More in comments. #grieving #cancer #dads ♬ original sound - Mandy Patinkin and Kathryn G

Webb's father was a big fan of Montoya's performance in the film so she reached out to TikTok to learn if the rumor was true.

"I saw on the internet the rumor that when Mandy Patinkin said that line, he was thinking of his own father who had passed away from cancer," Webb said while crying. "And it was a very raw emotion. Ever since then, it's kind of really stuck with me."

Patinkin, who is a TikTok user, heard that the woman had reached out to him and he gave a heartfelt response.

"First of all, your dad is taking care of you," he said. "Secondly, it is true, 100% true. I went outside in this castle and walked around and I kept talking to my dad."

"The minute I read the script, I knew, I said to [his wife], I said, 'I'm going to do this part because in my mind, if I get the six-fingered guy, that means I killed the cancer that killed my dad and I'll get to visit my dad," he said.

"That moment was coming, and I went and I played that scene with Chris [Guest], and then I went back out there and talked to my dad," Patinkin said.

He then told Webb that she has the power to talk to her father, too.

"And so, you can talk to your dad anytime you want, anywhere you want," he said. "If you could somehow let me know your dad's name because I say prayers for anyone I've ever known. Now I feel like I know you, and therefore I know your dad, and I will list his name in my prayers every day, and they make me feel like they're with me, wherever I go, and I'd like your dad to hang out with me."

Webb responded with a video where she's so emotional she can hardly speak.

This story originally appeared on 08.25.21

@jac.rsoe8/TikTok

Some dads just get it.


There’s no shortage of stories out there showing how emotionally distant or out of touch some baby boomers can be. Younger generations are so fed up with it that they have their own catchphrase of frustration, for crying out loud.

The disconnect becomes especially visible in parenting styles. Boomers, who grew up with starkly different views on empathy, trauma and seeking help, have a reputation for being less than ideal support systems for their children when it comes to emotional issues.

But even if they often have a different way of showing it, boomer parents do have love for their children, and many try their best to be a source of comfort in some way when their kid suffers.

Occupational therapist Jacqueline (@jac.rose8) recently shared a lovely example of this by posting a video of her boomer dad helping her through a divorce in the best way he knew how.

Turns out, it was the perfect thing.


“My husband just said he’s divorcing me and my dad came over and I was non-functional in bed,” Jacqueline wrote her video, adding that “...boomer dad didn’t know what to do, so he played his favorite song, the Dua Lipa ‘Rocket Man’ remix 😂”

In the clip, Jacqueline’s dad never really looks at her, but shifts the focus by describing what he imagines while listening to the song and performing the sweetest dad dance ever.

Watch:

@jac.rose8 #divorcetok #divorcesucks #divorcesupport #divorcesupportforwomen #divorcesupportsquad #supportivedad #disabilitytiktok ♬ original sound - Jacqueline

The heartwarming moment served as a great reminder that words aren’t always necessary.

‘“I am CRYING. This is so precious, he is trying his hardest to be there for you in any capacity. How pure ❤️,” one person wrote.

Another added, “This would instantly make me feel better.”

Even Jacqueline shared in the comments that her dad “didn’t know what to say but he was there and helped me in such a sweet way. He’s the best 🥰”

Proving that he has multiple love languages, Jacqueline later shared that her dad also went out to Home Depot to replace her lightbulbs. Not only that, but her mom also made Jacqueline’s favorite dinner. Maybe boomers are okay after all.

Really, it goes to show that great parents can be found in every generation. Part of what makes them great is knowing that they don't need to be perfect in order to show up when things are hard. Being there and sharing their love is enough.


This article originally appeared on 6.12.23