Tip #46: Week 46 of November 2018

Tip #45: Week 45 of November 2018

Tip #44: Week 44 of October 2018

Tip #43: Week 43 of October 2018

Tip #42: Week 42 of October 2018

Tip #41: Week 41 of October 2018

Tip #40: Week 40 of October 2018

Tip #39: Week 39 of September 2018

Tip #38: Week 38 of September 2018

Tip #37: Week 37 of September 2018

Tip #36: Week 36 of September 2018

Tip #35: Week 35 of August 2018

Tip #34: Week 34 of August 2018

Tip #33: Week 33 of August 2018

Tip #32: Week 32 of August 2018

Tip #31: Week 31 of July 2018

Tip #30: Week 30 of July 2018

Tip #29: Week 29 of July 2018

Tip #28: Week 28 of July 2018

Tip #27: Week 27 of July 2018

Tip #26: Week 26 of June 2018

Tip #25: Week 25 of June 2018

Tip #24: Week 24 of June 2018

Tip #23: Week 23 of June 2018

Tip #22: Week 22 of May 2018

Tip #21: Week 21 of May 2018

Tip #20: Week 20 of May 2018

Tip #19: Week 19 of May 2018

Tip #18: Week 18 of May 2018

Tip #17: Week 17 of April 2018

Tip #16: Week 16 of April 2018

Tip #15: Week 15 of April 2018

Tip #14: Week 14 of April 2018

Tip #13: Week 13 of March 2018

Tip #12: Week 12 of March 2018

Tip #11: Week 11 of March 2018

Tip #10: Week 10 of March 2018

Tip #9: Week 9 of February 2018

Tip #8: Week 8 of February 2018

Tip #7: Week 7 of February 2018

Tip #6: Week 6 of February 2018

Tip #5: Week 5 of January 2018

Tip #4: Week 4 of January 2018

Tip #3: Week 3 of January 2018

Tip #2: Week 2 of January 2018

Tip #1: Week 1 of January 2018

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/

 

Week 26 of June 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.  Do not 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.

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.

Recipe of the Week                                       Pasta with Fresh Vegetables

https://www.tasteofhome.com/recipes/pasta-with-fresh-vegetables/

 

Week 25 of June 2018

Health Tips

Drink lots of water and less caffeinated beverages.  Water keeps you hydrated and your joints lubricated.

Eat half, save half to reduce calories and save money when you are eating at a restaurant.

Be realistic about weight loss.  It is sensible to lose 1-2 pounds per week.  Do not expect more.

Create positive mental imagery about weight loss.  Picture what your “new body” will look like when you reach your goal.

Get support for your health improvement goals from a local YMCA, walking group, family members, neighbors, co-workers, or friends.

Wealth Tips

Eat inexpensively when you are traveling by packing granola bars and fresh fruit.  Choose hotels with a free breakfast.

Shop around for your next vacation.  Compare three competing services.

Maintain a low debt-to-income ratio with monthly consumer debt payments totaling 15% or less of your monthly in-pocket income.

As long as you live, never consider your education finished.  Continue to learn and develop new skills and hobbies.

Calculate the potential savings from making regular deposits with an online financial calculator.  Knowing the results can motivate you to save.

Recipe of the Week                                                        Caprese Salad

https://www.allrecipes.com/recipe/16526/insalata-caprese-ii/?internalSource=streams&referringId=16588&referringContentType=recipe%20hub&clickId=st_trending_b

 

Week 24 of June 2018

Health Tips

Swim!  Swimming is a great exercise at any age.  It works those muscles that you do not use in everyday activities.

Replace your Sunday drive with a Sunday walk.

Shake up your daily routine.  Explore new physical activities.

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

Biking can be a great way to tone up those leg muscles.  Know the safety rules and always wear a helmet.

Wealth Tips

Lighten up on Flexible expenses including costly habits.    This will give you more money to save. 

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.

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 23 of June 2018

Health Tips

Lost weight?  You will need at least 30 minutes of daily exercise to prevent regaining it.  Plan time for physical activity in your daily schedule.

Chunk physical activity into 10-15 minute blocks throughout the day if you are pressed for time.  Be creative!  Build small increments of movement into your routine throughout the day.

Drink healthy at breakfast: a small glass of citrus juice and low-fat or fat-free milk.

Use spreads and sauces sparingly.  Otherwise, calories and saturated fat can really add up.

Serve healthy appetizers at parties: fresh fruit cubes, grilled or raw veggies, and pita bread with hummus.

Wealth Tips

Take advantage of any discounts available to you such as Senior Discounts.  Be sure to know the days these discounts are available.

Look into 529 plans for college savings for children or grandchildren.  We can help!

Know your cash flow.  Track income and expenses to better understand your spending habits.

Let planning ahead and setting long-term goals be your motivation for saving more and spending less.

As long as you live, never consider your education finished.  Continue to learn and develop new skills and hobbies.

Recipe of the Week                                                        Summer Kale Salad

https://www.allrecipes.com/recipe/228338/super-summer-kale-salad/

 

Week 22 of May 2018

Health Tips

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

Drink water before meals and consume more foods with high water content such as fruits and vegetables.  This will help you lose weight.

Prepare meals ahead when busy to avoid eating fast foods.  Easy foods to prepare ahead are soups, stews, pasta dishes, and casseroles.

Get protein in meals with small amounts of meat, poultry, or fish in soups and stir fry dishes.

Get enough sleep.  Without proper sleep alertness and concentration will suffer plus there will be an increase in appetite.

Wealth Tips

Keep an unemployment reserve or emergency expense reserve in a savings account or money market account.

Check your credit report often for any discrepancies.

Shop around.  Toiletries and household cleaning items are often cheaper at discount stores.

Match your credit cards to their intended use.  If you need to revolve a balance, use a low-interest rate card.  If you plan to pay in full, use a credit card with a long grace period and cash-back rewards.

If you cannot pay your credit card bill in full, pay at least twice the minimum payment to avoid the “perma-debt” trap where credit card balances are rarely repaid.

Recipe of the Week                                        Roasted Pear Goat Cheese & Walnut Salad

http://cookingcrossroads.com/roasted-pear-goat-cheese-and-walnut-salad/

Week 21 of May 2018

Health Tips

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

Eat at least 3 servings of whole grains daily.  Make sandwiches on whole wheat or whole grain breads.

Turkey is the leanest of all meats.  Find new creative ways to enjoy it.

Make your beverages count.  When choosing fruit juices check the package label carefully and select 100% fruit juice rather than fruit drinks or punches.

Read nutrition facts on labels.  Some seemingly harmless items have hundreds of calories and fat.

Wealth Tips

Use generic brands when possible.  If you find acceptable quality, buy generic drugs, food, and household supplies that cost less than brand name equivalents.

Prepare and eat more meals at home.  Not only will this save money, but home cooking allows you to control ingredients and preparation methods.

Try to save at least 10% of what you earn and more if you are able.

Save grocery receipts and review them to see how much you can save by shopping more carefully.

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

Recipe of the Week                                       Everyday Turkey Burger

https://www.tastefullysimple.com/recipes/everyday-turkey-burgers-12376

Week 20 of May 2018

Health Tips

Remember the adage, “You are what you eat”.  Make that your motto with colorful food and creativity.

Live healthy!  Eat fewer calories and more nutrient-dense foods and engage in physical activity.

Balance calories with physical activity.  When you use your feet more, you can eat more.

Eat foods rich in vitamin C every day to protect against certain cancers and other diseases.  You can get Vitamin C from oranges, cantaloupe, grapefruit, strawberries, and tomatoes.

Consider eating fish twice or more a week.  Omega 3 fatty acids in certain fish can boost heart health and reduce your risk of a heart attack.

Wealth Tips

Keep your expenses in line with your income.  Create a budget or spending plan.

Check your medical bills carefully and understand the charges and insurance payments before paying your part.

Use it or lose it!  Spend down funds in a flexible savings account (FSA) for health care by year-end.  Monitor your family’s annual health care expenses and try not to save more than you will need.

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

Save for emergency expenses and an unemployment reserve in a savings account or other short-term investment.

Recipe of the Week                                                        Fresh Guacamole

https://www.allrecipes.com/recipe/14231/guacamole/

 

Week 19 of May 2018

Health Tips

Avoid eating in front of the TV.  It is too easy to mindlessly snack while your favorite show is on.

Have fruit for dessert.  Fruit is sweet, satisfying, and has fewer calories than cookies and cake.

Engage in some form of physical activity for at least 30 minutes each day.  Consider breaking up the activity, such as walking, into three-ten minute segments per day, rather than doing it all at once.

Incorporate more activity into each day.  Need to go upstairs?  Take the stairs instead of using an elevator.  Try walking at a mall on a cold day or exercising indoors at your home or workplace.

Set a modest, realistic goal such as losing 5% of your body weight instead of a larger goal that appears overwhelming.  When you reach your first goal, set another one.

Wealth Tips

Collect loose change.  At the end of every week, empty out your pockets and put the change in a jar.  As savings accumulates, deposit the change into a savings account.

Arrange to have regularly recurring income automatically deposited into your checking or savings account.

“Live the Power of 10.”  Follow advice that uses 10 or multiples of 10 such as saving 10% of your gross income annually or reducing debt by $10 a day. 

Save all of part of your tax return.

Set financial goals.  At every income level, people who set goals and are strive to be planners are more successful financially.  They feel better about their financial situation than those who do not plan ahead. 

Recipe of the Week                                                        Quick Seafood Enchiladas

https://www.allrecipes.com/recipe/220783/quick-seafood-enchiladas/

 

Week 18 of May 2018

Health Tips

Eat healthy and green.  Choose whole unprocessed foods and vegetables as much as possible.

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

Use portion size measurement aids to monitor what you eat.  For example, 3 oz. meat servings are about the size of a deck of cards and should not take up more than a quarter of your plate.

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

Paint a mental picture of your health goal, write it down and post it where you can see it every day. 

Wealth Tips

Plan your use of plastic.  Know the “float” time between the date that a purchase is made and when the bill for purchases is due.  The longer the float, the more time you have to come up with the money.

Keep an eye on your credit with free credit reports annually.

Estimate your life expectancy to make realistic retirement plans.

Pay off unproductive debt, such as credit card debt, as quickly as possible.  At least pay more than minimum payment.

Re-work your budget and spending plan.  Eliminate non-essential spending.

Recipe of the Week                                        Bistro Dinner Salad

http://www.myrecipes.com/recipe/bistro-dinner-salad

 

Week 17 of April 2018

Health Tips

Boost your memory by developing routines such as designating a specific place for frequently used items.

Create rituals and cues for common tasks such as making sure your keys are in hand before locking the car or placing packages that need to be mailed near the door so you will not forget them.

Include physical activity in your daily routine to promote blood flow to your brain.  This will keep your memory sharp.

Recite key information several times to learn it, and then retrieve it often.  Review information you will need before an important function or meeting.

Reading or working crossword puzzles help to keep your brain sharp.  Keep up with current events.

Wealth Tips

If you can delay taking Social Security until you are age 70, your benefit will increase by 8% each year that you wait.

Try to put at least 10-15% of your current income into a 401k or other retirement plan to help you maintain a more comfortable lifestyle during those retirement years.

Have an emergency or “rainy day” fund outside of your retirement accounts.  You should keep 6 months to a year of living expenses in a secure but accessible investment account outside of your retirement funds.

Plan for unexpected health care expenses during retirement to protect your nest egg.  Catastrophic illness or long-term care expenses can destroy the best laid plan.  Make provisions for these types of health care needs.

Recipe of the Week                                                        Slow-Cooker German Potato Salad

http://www.eatingwell.com/recipe/250968/slow-cooker-german-potato-salad/

Week 16 of April 2018

Health Tips

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: 8 oz. cola, 8 oz. beer, 1 ½ Tbsp. salad dressing, and 9 medium potato chips.

Change one daily habit for big results.  Replace a doughnut with an English muffin and save 350 calories a day.  Cut out a 20 oz. soda and you will save 250 to 275 calories.

Calories count and so does regular physical activity.  About 45 minutes of brisk (4 mph) walking burns 244 calories.

Wealth Tips

Save $10 a day plus pocket change.  Deposit the money regularly into a savings account to earn interest.

Pay off high -interest debt first so that you are not throwing away those dollars paid out in interest.

Do not leave “free money” on the table!  If your employer matches your 401(k) or any 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.

Take advantage of sales and senior discounts.

Recipe of the Week                                   Roasted Cauliflower & Potato Curry Soup

http://www.eatingwell.com/recipe/256519/roasted-cauliflower-potato-curry-soup/

 

Week 15 of April 2018

Health Tips

In preparing 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.

Make a delicious, low-calorie fruit smoothie.  Blend 1 cup skim milk, 3 ice cubes, ½ cup fresh fruit, and a dash of vanilla.

Include high calcium foods and beverages in your diet to keep your bones healthy for life.  One of the best sources of calcium is milk.  An 8 ounce cup of milk contains about 300 mg of calcium.

If you do not drink milk, 1 cup of yogurt or 1 ounce of Swiss cheese has about the same amount of calcium as milk.  If you are lactose intolerant, lactose-free products also have the same amount of calcium as regular dairy foods.

Wealth Tips

Write down what you want to accomplish and when.  Set a savings goal dollar amount and time frame that you need to accomplish your goal and then write it down.

Remember that small steps matter.  Pay attention to where your nickels and dimes go each day.  Save your pocket change.

Take stock of your wealth and current net worth.  Work toward adding to that value as the years progress toward your retirement.

Do not burn your money.  Quit smoking or do not start.  You will save the money and your health.

Junk the “junk food”.  You will lose weight and pocket the savings. 

Recipe of the Week                                   Perfect Guacamole

https://www.simplyrecipes.com/recipes/perfect_guacamole/

 

Week 14 of April 2018

Health Tips

To alleviate back pain, get plenty of rest, but avoid prolonged bed rest.  Moderate movement keeps your muscles strong and flexible. Avoid heavy lifting, pushing or pulling.

Back pain usually resolves within two to three weeks with self-care measures. But contact your doctor immediately if your back pain resulted from a fall or blow to your back,

Apply heat! Try using a heating pad (on the low setting), heat wrap, heat pack or warm compress for 20 minutes.

Use over-the-counter medications if needed.  Nonsteroidal anti-inflammatory drugs can reduce inflammation.  Use with caution if you take other meds.

Wealth Tips

Accept responsibility for your financial future.  You are in the driver’s seat of your financial future. Accept where you are today and that you alone are going to be the driver to make this happen.

Pay yourself first! One of the oldest concepts of personal finance is to pay yourself first. The top budget item on your list should be the amount that you want to save or invest.

Know what your money is doing!  Know exactly what each dollar you have is doing. If it’s all sitting in a checking account that’s not bearing any interest you’re actually losing money through inflation. Consider giving each dollar you have a job. Hire your dollars to make more money for you rather than sit there being unemployed dollars.

Reduce spending!  If you want to save or invest more, consider reducing your spending. Many of the wealthiest individuals lived well below their means for the majority of their lives in order to create more wealth in the long term.

Recipe of the Week                                   Oven Roasted Vegetables

http://www.food.com/recipe/oven-roasted-vegetables-334483

Week 13 of March 2018

 

Health Tips

Do stretching exercises for your neck and shoulders when you are stuck in traffic.

Walk around the playing field during your child or grandchild’s ball practice.

Do leg lifts while sitting at your computer.

Walk into a bank or restaurant instead of using the drive-through.

Circle the outside aisles of the grocery store before you start shopping.  This is where the freshest, healthiest foods are anyway.

When you bring groceries into the house, make a separate trip for each bag.

Wealth Tips

Change your perspective about saving.  Saving is incredibly hard but can be done by changing your point of view.

Save your tax refund, or at least spend it wisely.

Wean yourself off of credit and debit cards.  You will thank yourself at bill time.

Put money into a Roth IRA. Like a 401(k), a Roth IRA is a retirement account that gets invested but it potentially is not taxed if held long enough.

Take advantage of free money like those 401(k) matches.

Recipe of the Week                                   Quick Start Breakfast Drink

https://www.allrecipes.com/recipe/20492/quick-start-breakfast-drink/

 

Week 12 of March 2018

Health Tips

Stay up-to-date on immunizations and other health screenings especially as you age.

Flu shots and pneumonia shots are important as well as shingles shots and screenings such as colonoscopies and bone density tests.

Prevent skin cancer.  Our skin grows thinner as we age and it becomes drier and less elastic.  Wrinkles appear, and cuts and bruises take longer to heal.  Be sure to protect your skin from the sun.  Too much sun and ultraviolet rays can cause skin cancer.

Get regular dental checkups.  Your teeth and gums will last a lifetime if you care for them properly which means daily brushing and flossing and getting regular dental checkups.

Be sure to have annual vision checks.  By age 50, most people notice changes in their vision including a gradual decline in the ability to see small print or focus on close objects.  Common eye problems that can impair vision include cataracts and glaucoma.

Manage stress.  Try exercise or relaxation techniques like meditation or yoga as a means of coping.  Make time for friends, social contacts, and fun.  Successful coping can affect our health and how we feel.  Learn the role of positive thinking.

Wealth Tips

Keep a record of your financial advisor’s information and account numbers keeping them in a safe place that would be accessible by your loved ones in an emergency.

Introduce your family to your financial advisor and make sure they have a relationship so that your family will feel comfortable calling on them when you may need that extra help.

Look for discounts and other deals for consumers over a certain age.  There are lots of price breaks when you shop on the right days.

Think about ways to turn a hobby or other interest into a part-time job.

Recipe of the Week                                        Creamy Avocado White Bean Wrap

             

http://www.eatingwell.com/recipe/252442/creamy-avocado-white-bean-wrap/

Week 11 of March 2018

Health Tips

Think of a rainbow when planning meals.  Try to select a variety of colors for good nutritional value.  Choose deeper colors of vegetables, for more nutritional value.

Oranges, pineapple, papaya, and broccoli are packed with Vitamin C.

Limit your intake of sodium-packed can goods and choose fresh or frozen items instead.

Enjoy some healthy carbs such as beans, fruit, healthy popcorn, whole grains, and sweet potatoes.

A good exercise routine will include both aerobics and resistance training because your body needs the benefits of both.

Wealth Tips

Get organized.  Designate a “money center” in your home where you pay bills and store receipts.

Start a college savings for your child or grandchild at birth.

Save on clothing and equipment for children by participating in consignment sales for growing children.

Make sure your tires are properly inflated and your engine turned to maximize fuel economy.

Check out flea markets and garage sales in your area for savings.

Recipe of the Week                                                        Healthy Carbonara

https://www.popsugar.com/fitness/Healthy-Spaghetti-Carbonara-Recipe-25481801

 

 

Week 10 of March 2018

Health Tips

Avoid eating in front of the TV.  It is too easy to mindlessly snack while your favorite show is on.

Have fruit for dessert.  Fruit is sweet, satisfying, and has fewer calories than cookies and cake.

Engage in some form of physical activity for at least 30 minutes each day.   Consider breaking up the activity, such as walking, into 3 ten minute segments per day, rather than doing it all at once.

Incorporate more activity into each day.  Need to go upstairs?  Take the stairs instead of using an elevator.  Try walking at a mall on a cold day or exercising indoors at your home or workplace.

Set a modest, realistic goal such as losing 5% of your body weight instead of a larger goal that appears overwhelming.  When you reach your first goal, you can set another.

Wealth Tips

Calculate the savings required for short, medium, and long-term goals.

Continue paying a loan even after it pays off.  Make the monthly payment to yourself for savings.  You will not miss the money because you never had it available to spend before.

Bank a windfall.  When you receive unexpected money such as an inheritance, retroactive pay, or an insurance dividend, put at least part of it into savings.

Save your “extra pay”.  If you are paid bi-weekly, there are 2 months each year that you will receive 3 paychecks.  If you are paid weekly, you will receive 4 extra checks throughout the year.

Save your coupon savings.  Set aside the amount you save by using coupons at the supermarket or drugstore.  Even if it is just $10 a week, it will soon add up.

Recipe of the Week                                        Healthy Twice Baked Potatoes

http://www.eatingwell.com/recipe/251250/spanakopita-loaded-potatoes/

 

Week 9 of February 2018

Health Tips

Protect yourself from lightning by staying inside your home or an enclosed building. Keep away from doors, windows and anything that conducts electricity.

Use the 30-30 rule if you’re caught outside in a lightning storm.  If the seconds between lightning and thunder is less than 30 seconds, seek a safer location quickly.  An enclosed car is usually considered safe.

Avoid trees and tall isolated structures.  They are lightning targets.  Avoid small, open picnic pavilions and rain shelters. Don’t touch metal objects such as golf clubs, tools or tennis rackets which conduct lightning.

Don’t mix water with lightning. Get out of and away from water as it conducts electricity.

Turn off electrical appliances during lightning storms.

Wealth Tips

Every student should fill out the FAFSA (Free Application for Federal Student Aid) even if you don’t think that you will get free aid.  All financial aid starts with the FASFA, even loans or scholarships require free money to be disbursed first.

Always choose Federal student loans over private loans. Federal loans have flexible terms of payment if your employment dreams don’t exactly go according to plan after college. Plus, federal loans typically have better interest rates.

If you are struggling with Federal Student Loan payments, investigate repayment options.  Ask whether they offer graduated, extended, or income-based plans.

When paying down debt, start with small debts first to give you confidence to conquer the big ones.

Opt for mortgage payments below 28% of your monthly income.  That is a general rule of thumb when you are trying to figure out the best price house you can afford.

Recipe of the Week                                                        Garlic & Mint Chicken Breasts

https://www.everydayhealth.com/photogallery/cholesterol-fighting-foods.aspx#03

 

Week 8 of February 2018

Health Tips

Watch for common clues to help recognize stress such as headaches, upset stomach, or sleeplessness.

Change the factors to manage stress that can be altered.  You may not be able to walk away from a stressful job or home situation, but you can develop new responses to defuse anger or conflict.

You can also learn to manage your time better with stress lowering techniques such as delegating or just saying no when necessary.

Exercise regularly to manage stress. The natural decrease in adrenaline production after exercise may counteract the stress response. Physical activity can relieve symptoms of anxiety.

Relax by learning techniques such as guided imagery, meditation, muscle relaxation and relaxed breathing to manage stress. Or focus on hobbies that you find calming.

Wealth Tips

Consider an all-cash diet.  If you are consistently overspending, this will break you out of that rut. It is not as scary as you think.

Take a daily money minute by setting aside one minute each day to check on financial transactions. This helps identify problems immediately, keep track of goal progress, and set your spending tone for the rest of the day.

Budget about 30% of your income for lifestyle spending.  This includes movies and restaurants.  By using the 30% rule, you can save and splurge at the same time.

Draft a financial vision board.  It can help remind you to stay on track with your financial goals.

Get a money buddy.   Friends with similar traits can pick up good habits from each other.

Recipe of the Week                                                        Broccoli, Avocado, & Lime Salad

https://deliciouslyella.com/2012/07/15/broccoli-avocado-and-lime-salad/

 

Week 7 of February 2018

Health Tips

Get a good night’s sleep!  Sleep deprivation can lead to forgetfulness and problems in concentration.

Keep a regular sleep schedule.  Try to go to bed and get up at the same time every day, even on weekends.

Adjust your sleep environment.  Your bedroom should be quiet, dark and cool.

Avoid or limit caffeine, smoking and alcohol for a good night’s sleep.

Exercise and stay active.  Regular physical activity and exercise contribute to restful sleep. Aim for 30 minutes or more of exercise on most days. Avoid exercising too close to your bedtime so that it doesn’t interfere with your sleep.

Be careful what you eat before you sleep.  A light snack may help you relax before sleeping, but avoid heavy meals and foods that could cause heartburn.

Wealth Tips

Make Bite-Size Money Goals!  The farther away a goal seems, and the less sure we are about when it will happen, the more likely we are to give up. So aim to set smaller, short-term goals.

Stay positive about paying off debt.  Stick with you plan and get it paid.

Get your finances and body in shape.  Studies show that the more you exercise, the higher your pay will become because you tend to be more productive after you’ve worked up a sweat.

Learn to savor and appreciate what you have now, instead of trying to get happy by acquiring more things.

Recipe of the Week                                                        Green Smoothie

http://www.eatingwell.com/recipe/252482/green-smoothie/

 

 

 

Week 6 of February 2018

Health Tips

Think of water and exercise as food groups in your diet.  Water helps flush our systems of waste products and protects us from being dehydrated which causes tiredness, low energy, and headaches.

Find something active you like to do and add it to your day.

When eating out, split a dish with a friend or choose from the light eaters menu.

Try to stop eating before you are full.  That full feeling does not come until you are overstuffed.

Shop fresh and local as much as possible.  Local Farmer’s Markets are the best.

Wealth Tips

Remember that small steps matter.  Pay attention to nickels and dimes, dollars and time.  It all adds up.

If you buy things you do not need, you steal from yourself.

Automate your savings.  People are more successful savers when they pay themselves first.

Save all or part of your tax refund.

Include all family members in financial decisions so they will work harder to achieve them.

Recipe of the Day                          Chicken Spinach Soup with Fresh Pesto

http://www.eatingwell.com/recipe/252453/chicken-spinach-soup-with-fresh-pesto/

 

Week 5 of January 2018

Health Tips

Adopt a healthy eating plan that allows for gradual weight loss.

Keep a food diary for a short period of time.  A good diary will help make you more aware of what you are eating.  Write down every food and beverage that you consume and the estimated serving size.

Be creative.  If eating 5 fruits and vegetables a day is difficult to achieve, consider trying recipes that incorporate more fruits and vegetables in the dish rather than just eating them separately.

Get support for your health goals.  Ask family and friends to join your health improvement efforts and make plans to exercise together, attend weight loss meetings and/or share healthy recipes.

Wealth Tips

Plan your financial itinerary.  Financial goals tell you where you want to be in the future.

Match savings and investments to your financial goals.  If you have a short-term goal, like a new car in 3 years, keep this money liquid so there is no loss of principal.  If you have a long-term goal, like retirement or college expenses for a baby, consider more long-term investments.

Try the step down technique when shopping.  Step down from department stores to discount stores, factory outlets, and thrift shops to experience more savings.

Track your expenses for a month or two to get a realistic view of your current cash flow.  Carry around a small notebook and record every expense as it happens.

Recipe of the Week                                       Blueberry Pineapple Salsa

https://carlsbadcravings.com/blueberry-pineapple-salsa/

 

Week 4 of January 2018

Health Tips

You are what you eat!  Make that your motto by adding colorful food and creativity to your meal planning.

Live healthy.  Eat fewer calories and more nutrient-dense foods while engaging in physical activity.

Balance calories with physical activity.  When you use your feet more, you can eat more.

Eat foods rich in Vitamin C every day to protect against certain cancers and other diseases.  You can get Vitamin C from oranges, cantaloupe, grapefruit, strawberries, and tomatoes.

Consider eating fish twice or more a week.  Omega 3 fatty acids in certain fish can boost heart health and reduce your risk for a heart attack.

Wealth Tips

Avoid colds and flu by washing your hands frequently.  This will save on health care expenses.

Quit smoking or do not start.  Smokers pay more for health care than non-smokers, on average, as well as higher premiums for health and life insurance.

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

Have an emergency fund that can be tapped into in the event of an unexpected illness or loss.

Save grocery receipts and review them to see how much you can save by shopping more carefully.

Recipe of the Week                                       Almond Lemon Crusted Fish

http://www.eatingwell.com/recipe/252355/almond-lemon-crusted-fish-with-spinach/

 

 

Week 3 of January 2018

Health Tips

Falling is one of the most common causes of loss of independence among older adults, but you can take many steps to prevent falls.

Keep electrical cords and furniture out of walking paths. Fasten carpets to the floor with tape or tacks and do not use throw rugs.

Make sure that stairways are well lit and include sturdy handrails on both sides. Carpet runners should not be loose. If you have low vision, apply bright tape to the first and last steps.

In the bathroom install grab handles and nonskid mats inside and just outside your shower and tub and near the toilet.  Shower chairs and bath benches minimize the risk of falling.

In the kitchen, do not use difficult-to-reach shelves. Never stand on a chair.  Use nonskid floor wax, and wipe up spills immediately.

In the bedroom, put a light switch by the door and a lamp by your bed so you do not have to walk across the room to turn on a light. Plug night lights into electrical outlets in bedrooms, halls, and bathrooms.

Wealth Tips

Saving must be planned.  It is not a natural event.

Measure your wealth using a Personal Balance Sheet which will show your assets and your liabilities.

Then make a Personal Income Statement showing your take home pay less your living expenses.  Using this you will be able to come up with the amount you have left for saving and investing.

Once you have your numbers, implement your plan.  Be sure to keep an emergency fund handy at all times and then stick to your savings plan.

Review your process, reevaluate, and revise your plan.  You will need to do this often, but at least you have a plan in place and you are saving what you can.

Recipe of the Week                                       Orange Roasted Salmon

 

http://allrecipes.com/recipe/72381/orange-roasted-salmon/?internalSource=staff%20pick&referringId=84&referringContentType=recipe%20hub

Week 2 of January 2018

Health Tips

We are constantly told the importance of eating vegetables for our health benefits.  But there are even more benefits that we may not have considered like the benefit of chewing when you eat raw or lightly steamed vegetables.  Chewing forces us to relax and take time to eat, rather than race through every meal.

Detoxing.  Vegetables are loaded with fibrous cellulose, which scrubs the intestinal villi, provides bulk for the stool, and binds toxins for escort out of the body.

Vegetables help to alkalize our bodies.  Alkalizing the body helps keep the blood healthy and the lymphatic system moving, maintaining a constant natural detox.

Providing natural Probiotics.  Green vegetables, especially the spring greens, are loaded with chlorophyll. Chlorophyll fertilizes the intestinal villi and aids in providing good intestinal bacteria, which are essential for digestion, assimilation, detoxification, and intestinal waste removal.

Delivering essential vitamins. Vegetables deliver vitamins that the body does not make, including the water-soluble B-complex vitamins such as B1, B2, B3, B5, B6, biotin, and choline, as well as Vitamin C. The water-soluble vitamins are not stored in the body, so they must be ingested daily.

Wealth Tips

Do some basic energy efficiency around your living quarters. Replace your light bulbs with CFLs and LEDs. Install a programmable thermostat to replace your current one, then program it to have the heating and cooling shut off when you’re not at home, saving you the cost of running it.

Buy in bulk the staples you use all the time. Try to get the best deal you can without wasting stuff. The best way to do that is to buy items in bulk if you’re sure you’re going to use all of it in a reasonable time or before it becomes unusable.

Exercise most exercise is free or at least very inexpensive. Long walks around the neighborhood are free. Jogging is free. Squats are free. Jumping jacks are free. Situps and pushups are free. Even simple weight exercises are really inexpensive – buy some hand weights and that’s all you need. Exercise is a way to spend time without cost. Regular exercise reduces your weight by raising your metabolism which in turn saves on doctor bills.

Recipe of the week                                         Steamed Vegetable Medley      

http://whfoods.org/genpage.php?tname=recipe&dbid=58&pfriendly=1

Week 1 of January 2018

Health Tips

Make your New Year a healthy one by monitoring what you eat.  Research indicates that eating certain foods can help lower your risk of several diseases.

 

Eat at least four servings of vegetables a day.  Vegetables are loaded with vitamins and minerals, contain fiber, have no cholesterol, and are low in fat and calories.

Vegetables are a great source of many nutrients that appear to help reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.

Eat raw and steamed vegetables to help retain vitamins.  Enjoy a variety of colors in your vegetables.  Different colored vegetables contain different nutrients.

Eating more veggies can help you increase attentiveness, release toxins, protect against high cholesterol and heart disease, stabilize blood sugar, alkalize your blood, balance your taste buds, restore the flora in your gut, and more!

Wealth Tips

Just like managing your health with some New Year upgrades, you also need to monitor your finances like you never have before in the New Year.  Take charge for a healthy/happy New Year.

Monitor your financial accounts like you do your health with regular check-ups, evaluations, and new goals.

Calculate your level of net worth.  Use a balance sheet to help.

Analyze where your money comes from and where it goes.

Implement a budget that will provide the level of savings needed to achieve your goals.

Recipe of the Week                                       Hot & Sour Slaw

http://www.eatingwell.com/recipe/252670/hot-sour-slaw/