Week 2 of January 2019

Health Tips

It is never too late to reinvent yourself — find a new job, a new sport, passion, or hobby. The happier you are, the healthier you will be.

Do not act your age or at least what you think your current age should act like. Picture yourself at that perfect age and be it. This is positive thinking and goes a long way toward feeling better about yourself.

Be positive in your conversations and your actions every day. When you catch yourself complaining, stop right there and change the conversation to something positive.

Walk like a vibrant, healthy person. Analyze your gait. Make a conscious effort to take big strides, walk with your heel first, and wear comfortable shoes.

Always add a smile. It goes a long way!

Wealth Tips

Adopt a positive attitude about money! Keep in mind throughout the year and as you manage your finances; money is simply a tool that you can use to reach your life goals. Money is not everything, but it is important.

Set life goals! Take some time and list your big and little, short and long term dreams, such as: starting your own business, buying a new home, visiting France, renovating your bathroom or retiring at a certain age.

Prioritize goals! Once you have all of your goals laid out, list them by importance.

Pay yourself first! You now have specific goals that you are saving for, so make sure you are paying yourself first each month.

Max out your retirement! The younger you start the better. The more you contribute the better. This is especially the case if your employer matches part of your contributions – that’s free money.

Recipe of the Week
Lemon-Lime Chicken Kale Mango Salad
http://www.eatingwell.com/recipe/267512/lemon-lime-chicken-kale-mango-salad/

 

Week 1 of January 2019

Health Tips

Make your New Year Resolutions simple everyday habits.

Get some form of exercise every day.  Without exercise, your body will age more rapidly.

Be intentional about eating less sugar and more of the healthy foods your body craves.

Learn something new every day!  Continuous learning is something we all have control over, and it can help keep our minds working well.

Be grateful every day.  We can find something to be grateful for daily and it will help give us a positive outlook to find more.

Wealth Tips

Pay bills right after getting your paycheck.  Taking care of monthly obligations before letting yourself indulge in any luxury expenses is a helpful budgeting strategy.

Add one month’s pay to your emergency fund.  Like someone without insurance, those who lack an emergency fund are tempting fate and putting themselves at risk of financial catastrophe.

Make a realistic budget & stick to it.  Rank your expenses in order of importance and cut anything unnecessary. 

Manage stress! Money is one of our biggest sources of stress and people who get regular exercise tend to have better credit scores.

Repay credit card debt and make a resolution to improve your credit score by 20 points. 

Recipe of the Week                             Corn Bacon Chowder

https://www.myrecipes.com/recipe/corn-bacon-chowder

Week 52 of December 2018

Health Tips

Get enough sleep.  Most adults need about 8 hours of sleep each night or they will develop “sleep debt”.

Get daily exercise of at least 30 minutes on most days for good physical health.

Try new vegetables.  Most Americans eat only a few vegetables and can expand their horizons.

Read Nutrition Facts Labels on food packages and avoid food high in fat, salt, sugar, and calories.

Keep a food diary for several weeks.  When people measure or monitor their behavior, they are often inspired to do better.

Wealth Tips

Don’t expect something for nothing.  Be leery of offers promising guaranteed investment returns.

Shop around for credit, just like other purchases.  Follow the “Rule of 3” and compare three lenders’ APR, fees, rewards, and other loan terms.

Make time to clip and use coupons.  The time spent will pay off.

Get a handle on your finances.  Track your spending no matter how it is done:  cash, check, debit card, credit card, automatic payment, or ATM withdraw.

Take advantage of shopper reward cards provided by supermarkets, drug stores, and other retailers to access low sale prices.

Recipe of the Week                           Breakfast Strata

https://www.allrecipes.com/recipe/33174/moms-breakfast-strata/?internalSource=recipe%20hub&referringId=14846&referringContentType=Recipe%20Hub&clickId=cardslot%2050

 

 

 

Week 51 of December 2018

Health Tips

Try to stop gaining weight.  Even if you gain just a pound or two every year, the extra weight adds up.  Maintaining your weight would most likely improve your health progressively.

Take more small steps.  Try to use a pedometer for counting your daily steps.  Make it your goal to take up to 10,000 steps on most days.

Eat breakfast regularly.  Breakfast eaters tend to weigh less and have better diets overall.

Switch three grain servings each day to whole grain.  If you are like the average American, you eat less than one whole grain serving a day.

Have at least one green salad every day.  Eating a salad with low-fat dressing- is filling and may help you eat less during the meal.

Wealth Tips

Avoid being “upside down” on a car loan, which means that you owe more than the car is worth.  Make a large down payment and take as short a loan as possible.

If you carry a balance on your credit card, pay bills promptly to reduce the average daily balance on which interest is charged.

Inquire about discounts on large purchases by asking, “Is this the best price available?”

Purchase items during “off season” to save 10% to 30% off their retail price.

Avoid impulse buying.  Wait at least a day before making a large purchase.

Recipe of the Week                           Cranberry-Raspberry Jellies

http://www.eatingwell.com/recipe/249042/cranberry-raspberry-jellies/

 

 

 

Week 50 of December 2018

Health Tips

Thirty minutes of daily moderate activity can also be accomplished in three 10-minute periods of activity.

Physical activity boosts mental and physical wellness.  It can relieve tension, anxiety, and stress.

The simplest positive change you can make to improve your heart health is to start walking.  You can do it indoors or outside depending on the weather.  Walking is free, easy, social, and great exercise.

At all your stops when you are running errands, park as far away as you can.  It is easy to find a parking space and depending on the number of stops you make, you could accumulate 10 to 20 minutes of walking by the end of your trip.

Becoming more physically active will help you lose weight and look better.  It can also lower your blood pressure and boost your levels of good cholesterol.

Wealth Tips

Keep 3 to 6 months of living expenses in savings at all times for emergency purposes. 

Reconcile your checking account balance monthly to confirm that it is accurate, and also to avoid incurring fees for low balances or overdrawn accounts.

Calculate your retirement needs budget.  It will help you save more aggressively.

Prepare a list of financial assets, professional advisors, and other important information to share with your loved ones and the executor of your will.

Got credit card debt?  Ask your creditors to lower your interest rate to keep you as a customer. 

Recipe of the Week                                        Whole Wheat Sugar Cookies

https://www.health.com/health/recipe/0,,10000001862977,00.html

Week 48 of December 2018

Health Tips

Fit physical activity into a busy work/communing schedule.  Look for pockets of time throughout the day such as before work, during your lunch hour, and right after you get home from work.

Take positive action to lower your body mass index (BMI).  Eat nutritious foods and get moving, get healthy with daily physical activity.

Think energy balance.  Balance food intake (eating) and outgo (physical activity).  Even small changes make a big difference such as 100 fewer calories per day and 30 minutes of daily exercise.

Cut 100 calories a day to lose 10 pounds in a year, such as an 8 ounce cola, 1 ½ Tablespoons of salad dressing or 9 medium potato chips.

Change one daily habit for big results.  The difference it will make will surprise you.

Wealth Tips

Save $1, $2, $5, or $10 a day plus pocket change in a jar.  Deposit the money regularly into a savings account to earn interest.

Pay off high-interest debt to earn a high return equal to the APR on your debt balance.  No other investment can guarantee a return this great.

Do not leave “free money” on the table.  If your employer matches your 401k or other savings plan, save at least the amount required to earn the maximum match.

Think positively about your finances.  Every small step makes a difference.

Recipe of the Week                                       Avocado Hummus

http://www.eatingwell.com/recipe/256572/avocado-hummus/

Week 47 of November 2018

Health Tips

Dance!  Move to your favorite recorded music or “dance with the stars” on television.

Replace your Sunday drive with a Sunday walk.

When eating out, ask your server for a “to go” box or bring your own.  Place half your entrée in the box before you begin eating so that you are not tempted to eat the whole entrée.

Shake up your daily routine.  Explore new physical activities.

Make sure you are getting enough vitamin D.  It is essential to your health.

Wealth Tips

To find money to save, lighten up on flexible expenses including costly habits.  Watch your money grow!

Make extra payments on loans.  This will save interest and help you pay off the loan much quicker.

Spend time with your children or grandchildren instead of money.  This is what they want most.

Clean out your closets.  Sell things you no longer use or donate for a tax deduction.

Drink more water!  Drinking more water will not only give many health benefits, but also will save money on your food bill.

Recipe of the Week                           White Chili

https://www.allrecipes.com/video/5253/easy-white-chicken-chili/

Week 46 of November 2018

Health Tips

Quit smoking!  Take this critical step to improve your health and combat aging.  Smoking kills by causing cancer, strokes, and heart failure. 

Keep active!  Do something to keep fit each day—something you enjoy that maintains strength balance and flexibility and promotes cardiovascular health.

Eat Well! Combined with physical activity, eating nutritious foods in the right portions can help keep you healthy.  Many illnesses can be prevented or controlled with dietary changes and exercise.

Maintain a healthy weight!  Extra weight increases your risk for heart disease, diabetes and high blood pressure. 

Stay up-to-date on immunizations and other health screenings!  These are important especially as we age.

Wealth Tips

Track Your Net Worth!  Know where you stand financially and keep an eye on it so that you are not backsliding.

Check Your Interest Rate!  Pay off the loans with the highest interest rate first.  Watch interest rates on your credit cards.

Set a Budget!  This is the starting point for every other goal in your life.

Allocate at Least 20% of Your Income Toward Financial Priorities!  Priorities like building up emergency savings, paying off debt, and adding to your retirement nest egg.

Budget About 30% of Your Income for Lifestyle Spending!  This includes movies, restaurants, and anything that doesn’t cover basic necessities.  By abiding to the 30% rule, you can save and splurge at the same time.

Recipe of the Week                                                        Pumpkin Chipotle Soup

www.allrecipes.com/recipe/9191/pumpkin-soup/?internalSource=streams&referringId=14733&referringContentType=Recipe%20Hub&clickId=st_trending_b

Week 45 of November 2018

Health Tips

Prevent falls by removing loose rugs, keeping paths clear of cords and clutter, and using night lights.

Wear shoes with good support to reduce the risk of falling.

Be sure to get regular vision check-ups.  We notice gradual changes in our vision after age 50.  Common eye problems that can impair vision include cataracts and glaucoma.

Schedule hearing tests as needed.  Hearing loss occurs commonly with aging and is often due to exposure to loud noises.

Be sure to get your flu, pneumonia, and shingles vaccines as you age.  These vaccines can prevent a major setback in your life.

Wealth Tips

Be skeptical about free trial offers.  Some companies use free trials to sign you up for products and bill you every month until you cancel.  Before you agree to a free trial, research the company and read the cancellation policy.  Always review monthly bank statements for charges you do not recognize.

Hang up on robocalls.  If you answer the phone and hear a recorded sales pitch, hang up and report it to the FTC.  These calls are illegal, and often the products are bogus.  Do not press 1 to speak to a person or to be taken off the list.  That could lead to more calls.

Do not pay upfront for a promise.  Someone might ask you to pay in advance for things like debt relief, credit and loan offers, mortgage assistance, or a job.  They might even say you have won a prize, but first you have to pay taxes or fees.  If you do, they will probably take the money and disappear.

Spot imposters.  Scammers often pretend to be someone you trust, like a government official, a family member, a charity, or a company you do business with.  Don’t send money or give out personal information in response to an unexpected request.

Recipe of the Week                                                        French Apple Clafouti

http://www.applerecipes.us/french-apple-clafouti.html

Week 44 of October 2018

Health Tips

Increase the fiber in your diet!  Fiber will lower cholesterol, protect heart health, and help you lose weight.

Grill, steam, or bake your food instead of frying.

Wash the car by hand.  You will save money and get some exercise.

Take small trips or run errands on foot when possible to get your body moving.

A brisk walk with your dog can not only give both you and your dog exercise, but it will also improve your brain power and stress level.

Wealth Tips

Bank a windfall.  When you receive any type of unexpected cash, such as a gift or bonus, try to save at least part of it.

Continue a loan.  When an outstanding loan is fully repaid, continue to make payments to yourself instead of the bank.

Purchase appliances with the energy star label even if the cost is a bit higher than other appliances.  Over time, you will save money from the reduced energy costs.

Shop for clothing at clearance sales, thrift shops, and factory outlets.  You can save a lot.

Consider buying a late model pre-owned car instead of a new one.  Have a mechanic check it out first to make sure that it is in good working condition and ask the dealer for a warranty.

Recipe of the week                           Butternut Squash Soup

https://www.allrecipes.com/recipe/12974/butternut-squash-soup/

Week 43 of October 2018

Health Tips

Find something active that you like to do and add it to your day just like you add healthy foods.

We often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.

Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

Try not the think of certain foods as totally “off limits”.  When you ban certain foods or food groups, it is natural to want those foods more.  Then you feel like a failure if you give in to temptation.

If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often.  Later you may find yourself craving them less or thinking of them as only occasional indulgences.

Wealth Tips

Where do most people get the money to invest for retirement?  Some receive lump sums, settlements, or inheritances, but most people, get money to invest the old fashioned way –they earn it and save it.

Small indulgences add up.  Expensive coffee, drink machines, or donuts at break can cost small amounts but could add up to a significant savings.

When you set financial goals, make them specific and measurable with dates and dollar amounts.

Keep track of your credit card spending.  Keep a running tally of all your purchases so you know when you are close to the maximum amount that you can comfortably afford to repay within the month.

Keep personal resources that can be tapped in the event of a financial crisis.

Recipe of the Week                                       Mediterranean Wrap

http://www.eatingwell.com/recipe/250068/mediterranean-wrap/

Week 42 of October 2018

Health Tips

Try preparing a few meatless meals each week to save money and reduce fat calories.

Understand your eating and exercise patterns.  Keep a food and activity log with total calories consumed daily and total time spent on physical activity.

State health goals with “I will” and I can” statements.  For example: “I will eat 200 fewer calories a day” and “I can carve out 45 minutes a day to exercise”.

Commit 100% to your health goals.  When people expect a lot, they generally achieve a lot!

Beware of “calorie creep”.  Weight problems can develop gradually (5-6 pounds per year).  One less cookie or slice of bread or sweetened beverage can make a big difference.

Wealth Tips

Be sure to take advantage of catch-up contributions if you are age 50 or older and still working.

It is important to always have a budget and keep close tabs on all your debt.

Instead of squeezing more savings out of your tight budget, consider taking on some extra or part-time work.  Debt can be a major concern for us all.

Plan your use of plastic.  Strive to keep it paid off monthly.

Cover the risk of loss of income due to accident or illness with disability insurance paying at least 60 to 70% of your gross income.

Recipe of the Week                                                         Mango-Mint Green Smoothie

https://www.wholefoodsmarket.com/recipe/mango-mint-green-smoothie

Week 41 of October 2018

Health Tips

Practice daily health maintenance.  Eat nutritious food, get regular exercise and adequate sleep.

Invest in your health through lifestyle choices.  Good health is Wealth!

Fit physical activity into a busy work schedule.  Look for pockets of time throughout the day such as before work, during lunch hour, and right after you get home from work.

Take positive action to lower your body mass index (BMI).  Eat nutritious foods and get moving.  Get healthy with daily physical activity.

Think energy balance.  Balance food intake (eating) and outgo (physical activity).  Even small changes make a big difference such as 100 fewer calories per day and 30 minutes of daily exercise.

Wealth Tips

Invest tax-deferred if you are still working by using 401k, 403b, or IRA’s.

Accumulate an adequate emergency fund.  Aim to save at least three months’ expenses.

Perform an annual financial review.  Check your credit report, update your spending plan and net worth.

Consider getting professional financial advice for major life changes or decisions.

You should plan for the possibility that you may not be able to handle your finances by setting up a power of attorney.

Recipe of the Week                                                         Black Bean & Corn Topped Potatoes

https://www.myrecipes.com/recipe/black-bean-corn-topped-potatoes

Week 40 of October 2018

Health Tips

Incorporate aerobic exercise into your life style such as walking briskly outdoors, dancing, or biking.

Go lean! Eat fat-free, low-fat, or low-calorie foods & beverages and lean meats, poultry, or fish.

Follow recommended nutrition guidelines by eating 2 cups of fruit and 2 1/2 cups of vegetables daily.

Buy fruits and vegetables that require no peeling or chopping if a time crunch is an obstacle to eating healthy foods.

Make water your beverage of choice at meals and avoid beverages that add sugar and calories.

Wealth Tips

Purchase adequate life insurance to protect dependents against loss of a breadwinner’s income.

Apply your payments from a repaid loan to make additional payments on your remaining debt to get loans paid quickly.  This will save interest and time.

Break yourself of “brand habits” at the supermarket.  Generic or store brand products are often better buys.

Practice the “Rule of 3”.  Research and compare features of 3 products or services before making a purchase decision. 

Recipe of the Week                                        Tomato, Corn, and Avocado Salad

https://www.marthastewart.com/313568/tomato-corn-and-avocado-salad

Week 39 of September 2018

Health Tips

Reward and acknowledge your health improvement efforts.

Try to walk 1,000 steps more per day than you did last week.

When eating out, ask for your salad dressing and sauces “on the side”.

Switch to brown rice and whole wheat pasta for better nutritional value.

Take the stairs instead of the elevator or escalator to increase your daily walking steps.

Wealth Tips

At the supermarket, combine coupons with store sales for a double play or with store sales and product rebates for a triple play.

When eating out, take advantage of specials or select a large appetizer to eat as an entrée.

Avoid impulse buying.  Wait at least a day before making a large purchase.

Save on your electric bill by lowering your water heater temperature to 120 degrees.

Check newspaper and online ads for “nearly new” items before making a large purchase.

Recipe of the Week                           Baked Eggs on Cherry Tomatoes

https://cookieandkate.com/2014/baked-eggs-on-roasted-cherry-tomatoes/

Week 38 of September 2018

Health tips

Add vegetables to sandwiches:  tomato slices, spinach leaves, lettuce, or cucumber.

Use shredded vegetables such as zucchini and carrots in breads, muffins, and baked goods.

Eat 2 to 4 servings of fruit per day.  Fruits make great low-fat desserts and snacks.  Add cilantro to fruit for a fresh clean flavor.

Top your cereal, pancakes, waffles, yogurt, or salad with fruit.  Fruits add nutrients, flavor, and color to meals.

Eat real food instead of processed foods as much as possible.

Wealth Tips

Know the details of your family’s finances, investments, debts, and retirement.  Not knowing can produce a lot of heartache and financial strain that can easily be avoided.

Make wise buying decisions.  It has been said that consumers’ spending decisions are processed 5% by the numbers and 95% by emotions.

To avoid over-extending yourself, think before you act.  Before you sign on the dotted line for a large ticket item, you should examine your budget and rent or borrow the item to ensure that your purchase will be a true fit.

If more than 20% of your monthly net income is going to pay credit cards and other loans, there are signs of financial problems in your future.

Recipe of the Week                                               Cilantro Lime Fruit Salad

https://www.tasteofhome.com/recipes/cilantro-lime-fruit-salad/

Week 37 of September 2018

Health Tips

Never be fruitless!  Stock up on peaches, pears, bananas, apples, and apricots so they are always on hand.

Keep a pair of comfortable walking or running shoes in your car and office.

Plan your meals a week ahead.   Include 4 or more cups of fruits and vegetables daily.

Choose a green salad or coleslaw as your side dish instead of fries.

Get a whole grain head start with oatmeal or whole grain cereal in the morning.

Wealth Tips

Check with your bank to see if you have the best possible accounts to suit your needs.  Be sure you are not being charged unnecessary fees.

Sign up for customer reward programs.  Don’t leave savings on the table.

Avoid instant gratification by waiting 30 days to decide on a purchase.  This is an excellent way to give yourself some extra thinking time before you purchase.

Invite friends over instead of going out.  This is an excellent way to save money.

Repair clothing instead of tossing it.  Learn to replace buttons or patch small holes.

Recipe of the Week                                        Apple Oatmeal

http://www.eatingwell.com/recipe/252163/apple-oatmeal/

 

Week 36 of September 2018

Health Tips

Eat fish that have omega-3 fatty acids, such as salmon and trout.

Produce contains nutrients such as potassium, folate and antioxidants that may protect against stroke and heart attack. Eat at least 3 servings of fruits and 4 servings of vegetables daily.

Limit alcohol use. Too much alcohol can raise blood pressure.

Lower your sodium intake to prevent high blood pressure. If you already have high blood pressure, reduce sodium intake to further help lower it.

Choose fat-free or low-fat dairy products. Limit saturated fats and avoid trans fats.

Wealth Tips

Focus on your goals. More can be accomplished if you stay focused.

Maintain to do lists. This will help keep you focused.

Listen to audio books during a commute time.

Encourage your children to read and volunteer.

Watch one hour or less of TV every day.

Take time to network with your peers.

Recipe of the Week Kale, Clementine, & Feta Salad

https://cookieandkate.com/2014/kale-clementine-feta-salad-honey-lime-dressing/

Week 35 of August 2018

Health Tips

Take the stairs whenever you can.  It will add to your daily step total.  The goal is to walk 10,000 steps per day and every step counts.

Want to get more exercise?  Limit your screen time or exercise while you are watching TV.

Keep your bones strong with adequate daily calcium intake and weight-bearing exercise.

Exercise increases life expectancy and boosts mental and physical health.

Save on costly dental bills.  Be sure to take good care of your teeth and oral health.

Wealth Tips

Visit your public library often.  Borrowing books, rather than buying them will save money.

Pay $1,000 off of your credit card debt and you will save a good amount of money on interest.

Cut your cola or carbonated beverage consumption and you will save money plus your health.

Maintain a checking account minimum to avoid monthly fees.

Save money by eating out less.  Just eating out 2 times less a month can save $50 plus, according you’re your family size.

Recipe of the Week                                   Cuban Black Bean Yellow Rice Bowl

https://www.southernliving.com/recipes/cuban-black-bean-yellow-rice-bowls-recipe

Week 34 of August 2018

Health Tips

Reduce your sodium intake.  Omit or reduce half the amount of salt in most recipes.

Eat more fiber.  Substitute up to ½ of all-purpose flour with 100% whole wheat flour and add high-fiber ingredients to recipes like oatmeal.

Avoid “mindless” eating.  Separate eating meals and snacks from other activities like watching TV or reading a newspaper.

To prepare to lose weight, write down everything that you eat and drink for 2-3 days, look for patterns, and decide to make changes.

Eat healthy!  Snacks should be nutrient dense foods, not high-fat, high-sugar foods.  Stock up on healthy snacks; fresh fruit, raw veggies, and low-fat dairy products.

Wealth Tips

Invest for the long-term!

Save money on entertainment and vacation expenses by looking for discounts and promotions.

Calculate your needs for a comfortable retirement and work toward that goal with your savings.

Save money and calories by watching your food intake.  Bring half of your meals home from restaurants for another meal.

Automate your savings.  People are more successful savers when they “pay themselves first” automatically.  Have your paycheck direct deposited and enroll in your employer’s retirement savings plan.

Recipe of the Week                            Blueberries with Lemon Cream

http://www.eatingwell.com/recipe/248690/blueberries-with-lemon-cream/

Week 33 of August 2018

Health Tips

Manage your cravings!  Cravings lead to eating that makes you feel good at first, but then guilty.  Cravings pass with time.  Hunger usually occurs when you have not eaten for a few hours and is usually not for one specific food.

Reduce the risk of heart disease!  You have the power to reduce your risk of heart disease—eating healthy foods and being physically active are two of the most important steps that you can take.

Eat heart-healthy!  At its simplest, heart-healthy eating is about eating more of some foods and less of others.  So eat lots of vegetables, fruits, whole grains, and fish with omega-3 fatty acids.

Snack smart!  Raw vegetables and fruit make great snacks.  Keep carrots, cauliflower and broccoli ready to eat in your refrigerator.  Keep apples, bananas, grapes or peaches on hand so when the urge for something sweet strikes, they will be close by.

Avoid creamy sauces, fried or breaded vegetables, and canned fruit packed in heavy syrup.  Limit fruit juice to 4 ounces per day.  Eat whole fruit instead.

Wealth Tips

Pay any extra cash above the minimum payment toward your debts with the highest interest rate.  This approach can save a considerable amount of money.

Reconsider life insurance!  This is an important step that is easy to put off.  If somebody relies on your income to survive, you need life insurance.

Refinance student debt!  Student debt has become a reality for the younger generation.  There are certainly times when refinancing a student loan is not a good idea.  But if those reasons do not apply to you, take the time to see if you can qualify for a lower interest rate with a private student loan.

Get a certification!  Many fields offer certifications that can make you more valuable to your current or future employer.  They require an investment in both time and money.  But if your career can benefit from a certification, begin working toward one this year.

https://www.marthastewart.com/314260/salmon-salad-with-parsley-and-capers

Week 32 of August 2018

Health Tips

Commit 100% to your health goals.  When people expect a lot, they generally achieve a lot!

Make concrete plans to improve your health habits.  Studies have found that “plans to change” often predict actual behavior changes.

Use a refrigerator and microwave at work to “brown-bag it”.  Eat a healthy lunch and avoid high-cost, high-calorie lunches.

Eat 100 calories less per day.  Some easy 100 calorie targets are 1 tablespoon of mayonnaise or butter.

Beware of “calorie creep”.  Weight problems can develop gradually.  One less cookie, slice of bread, or sweetened beverage can make a big difference.

Wealth Tips

Keep track of your spending for a month or two and use this information to organize spending plan or budget categories.

Accumulate an adequate emergency fund.  Aim to save at least three month’s expenses.

Once you have saved three months expenses for emergencies, consider investing.

Perform an annual financial review.  Check your credit report and update your spending plan.

Raise your credit score by paying bills on time and limiting borrowing.  

Recipe of the Week                            Banana Cookies

https://www.allrecipes.com/recipe/9615/healthy-banana-cookies/

Week 31 of July 2018

Health Tips

Make every day meaningful.  By living a meaningful life we can lower the effects of aging.   People who have a sense of direction in life outlive their peers.

Gardening, walking, joining a gym, eating healthy are all proven ways to stay physically healthy.  Staying vital and challenging yourself mentally are great ways to maintain your mental health.

Try making exercise something you look forward to instead of something you have to do.  Take walks through the park or go for mini hikes.  Listen to music or bring a friend along to visit as you get the heart rate going.

When older adults think of getting old as a positive experience, they function at a higher level, live longer, are more likely to eat well and exercise.

Wealth Tips

Wealth is a result of using money wisely.

The primary prerequisite to wealth has nothing to do with money – it is about commitment.  This is the force that makes everything else happen.

Once you are committed to your wealth plan, then you must organize your life to support you in your plan.

Your wealth plan will need you to develop discipline to stay with your commitment.

Save more money than you spend.  This should be part of your action plan.  There are ways to enjoy life until you reach your financial goals which will expand your vision of living a wealthy lifestyle.

Recipe of the Week                            Summer Veggie Rice Bowl

http://www.myrecipes.com/recipe/summer-veggie-rice-bowl

Week 30 of July 2018

Health Tips

Maintain a healthy weight.  Extra weight increases risk for heart disease, diabetes, and high blood pressure.

Use a BMI (body mass index) calculator to find out what you should weigh for your height.  Get to your healthy weight and stay there by eating right and keeping active.

Eating nutritious foods in the right amounts, combined with physical activities can help keep you healthy.  Many illnesses can be prevented or controlled with dietary changes and exercise.

Keep active by doing something to keep fit each day—something you enjoy that maintains strength, balance, flexibility, and promotes cardiovascular health.

Quit smoking.  Take this critical step to improve your health and combat aging.  Smoking kills by causing cancer, strokes, and heart failure.

Wealth Tips

Wake up several hours before work or appointments begin.  Starting your day off right will make you more successful.

Teach good daily success habits to your children and grandchildren.

Practice good habits to create opportunities for advancement.

Engage in lifelong educational self-improvement.

Read 30 minutes or more each day for education or career reasons.

Make Happy Birthday calls to friends or colleagues.

Recipe of the Week                            Fruit Salsa & Cinnamon Chips

https://www.allrecipes.com/recipe/26692/annies-fruit-salsa-and-cinnamon-chips/?internalSource=hub%20recipe&referringId=630&referringContentType=recipe%20hub&clickId=cardslot%2012

Week 29 of July 2018

Health Tips

Reduce your sodium intake.  Omit or reduce half the amount of salt in most recipes.

Eat more fiber.  Substitute up to one-half of all-purpose flour with 100% whole wheat flour and add high-fiber ingredients to recipes like oatmeal.

Avoid “mindless” eating.  Separate eating meals and snacks from other activities like watching TV or reading a newspaper.

To prepare to lose weight, write down everything that you eat and drink for 2-3 days, look for patterns, and decide to make changes.

Eat healthy! Snacks should be nutrient dense foods, not high-fat, high-sugar foods.  Stock up on healthy snacks such as fresh fruit, raw veggies, and low-fat dairy products.

Wealth Tips

Invest for the long-term!

Save money on entertainment and vacation expenses by looking for discounts and promotions.

Calculate your needs for a comfortable retirement and work toward that goal with your savings.

Save money and calories by watching your food intake.  Bring half of your meals home from restaurants for another meal.

Automate your savings.  People are more successful savers when they “pay themselves first” automatically.  Have your paycheck direct deposited and enroll in your employer’s retirement savings plan.

Recipe of the Week                            Grilled Chicken Pineapple Sliders

https://www.allrecipes.com/recipe/217271/grilled-chicken-pineapple-sliders/?internalSource=streams&referringId=191&referringContentType=recipe%20hub&clickId=st_recipes_mades

Week 28 of July 2018

Health Tips

Eat lots of orange and deep green leafy veggies to get plenty of carotene and Vitamin A.

Eat plenty of tomatoes and tomato-based products.  Tomatoes are a rich source of lycopene, a potent antioxidant that may reduce certain cancers.

Consider eating turkey regularly for lunch and/or dinner.  Turkey is about the leanest of all meats.

Cook skinless turkey and chicken or cook poultry with the skin on and remove it before eating.  Both of these actions will help avoid extra fat calories.

Weight-bearing exercise has been found to reduce joint pain caused by arthritis and to improve physical function.  The better shape muscles are in, the better they are able to protect joints from shock.

Wealth Tips

Try to save at least 10% of your income.

Make a grocery shopping list and stick to it.  Buy only what you need, and get in and out of the store quickly to avoid impulse purchases.

Break yourself of “brand habits” at the supermarket.  Generic or store brand products are often better buys.

Shop around.  Toiletries and household cleaning items are often cheaper at discount stores, drug stores, and dollar stores than at a supermarket.

“PowerPay” your way out of debt.  When a debt has been repaid, continue to pay that extra dollar amount toward any remaining loans, so your loans will be paid off quicker.  This habit will save both time and interest.

Recipe of the Week                                                        Green Smoothie

https://www.realsimple.com/food-recipes/browse-all-recipes/spinach-smoothie-recipe

 

Week 27 of July 2018

Health Tips

Thirty minutes of daily moderate activity can also be accomplished in three 10 minute periods of activity.

Physical activity boosts mental and physical wellness.  It can relieve tension, anxiety, and stress.

The simplest positive change you can make to improve your heart health is to start walking.  You can walk indoors or outside depending on the weather.  Walking is free, easy, social, and great exercise.

At all your stops, park as far away as you can.  It is easy to find a parking space.  Depending on the number of stops you make, you could accumulate 10 to 20 minutes of walking by the end of your errands.

Becoming more physically active will help you lose weight and look better.  It can also lower your blood pressure and boost your levels of good cholesterol.

Wealth Tips

Save money by eating out less.  Just eating out two times a month less can save $50 plus, according to your family size.

Visit your public library often.  Borrowing books rather than buying them will save money.

Pay $1,000 off of your credit card debt and you will save a good amount of interest.

Cut your cola or carbonated beverage consumption and you will save money plus your health.

Maintain a checking account minimum to avoid monthly fees.

Recipe of the Week                                                        Chili Garlic Chicken Skewers

https://www.howsweeteats.com/2015/01/chili-garlic-chicken-skewers-with-greek-yogurt-dip/