Unwanted guests are annoying, and this year there seems to be more than ever buzzing around our  backyard barbecues and front porch get togethers.

A very wet Spring followed by warm summer temperatures has made many areas in Oregon a fertile breeding ground for mosquitos.  Multnomah county has seen a record-setting number of mosquitoes this summer, the largest since 2010.   

And while the mosquitoes are a force to be revoked with this summer, there are things you can do to eliminate places where they breed and reduce the number of them around your home.

• Get rid of standing water in rain gutters, old tires, buckets, plastic covers, and toys.
• Empty and change the water in fountains, bird baths, wading pools, and pitted plant trays at least once a week. 
• Keep the water in swimming pools treated and circulating. 
• If you have a pond, consider adding a water feature as immature mosquitoes cannot breathe in standing water. 

Mosquitoes love to come out at dusk especially when temperatures are around a pleasant seventy degrees. Go  HERE to learn how to avoid getting bitten and enjoy the rest of your summer.

Gulping a latte on the way to work, chomping a sandwich between meetings, munching on your kid’s fries on the way to soccer practice only to collapse, stressed, at the end of the day with a bag of chocolate chip cookies. Is it any wonder you feel tired, overwhelmed, and bloated?  

Eating mindlessly is not only a result of a busy lifestyle. It is often used to soothe unwanted emotions and feelings; A bag of chips when you frantically trying to meet a deadline or a pint of ice cream when you feel sad or lonely.  And while eating mindlessly can give you a quick fix, it often contributes to a host of longer-term physical issues such as weight gain, poor digestion, fatigue, and poor sleep.  But what does it mean to eat mindfully and with intention? Mindful eating includes:

• Eating slowly and without distraction.
• Listening to physical hunger cues and eating only until you’re full.
• Distinguishing between true hunger and non-hunger triggers for eating.
• Engaging your senses by noticing colors, smells, sounds, textures, and flavors.
• Eating for health and well-being.
• Noticing the effects food has on your feelings and body.
• Appreciate your food. 

Small changes in your eating patterns will make a big difference.  This week choose three meals and try one or more of these mindful eating tips:

• Eat your meal at a table.
• Turn off all distractions while you eat, including laptops, phones, and TV (Ted Lasso will wait). 
• Put your fork down for a moment between each bite. 
• Utilize dimmer lighting or candles to create a relaxing atmosphere.
• Breathe. 

We all lead busy and stressful lives, and eating mindfully is not easy. In fact, it is a habit that might take practice for some people.  But take a moment and slow down; your mind and body will thank you for it.

By: Sherri Sacconaghi, Creative Strategist at EPB&B Insurance, and former Health and Fitness Coach.