Tip #20: Week  20 of May 2019

Tip #19: Week  19 of May 2019

Tip #18: Week  18 of May 2019

Tip #17: Week  17 of April 2019

Tip #16: Week  16 of April 2019

Tip #15: Week  15 of April 2019

Tip #14: Week  14 of April 2019

Tip #13: Week  13 of April 2019

Tip #12: Week  12 of March 2019

Tip #11: Week  11 of March 2019

Tip #10: Week  10 of March 2019

Tip #9: Week 9 of March 2019

Tip #8: Week 8 of February 2019

Tip #7: Week 7 of February 2019

Tip #6: Week 6 of February 2019

Tip #5: Week 5 of February 2019

Tip #4: Week 4 of January 2019

Tip #3: Week 3 of January 2019

Tip #2: Week 2 of January 2019

Tip #1: Week 1 of January 2019

Tip #52: Week 52 of December 2018

Tip #51: Week 51 of December 2018

Tip #48: Week 48 of December 2018

Tip #47: Week 47 of November 2018

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

Week 20 of May 2019

Health Tips

Stick to a sleep schedule!  Go to bed and get up at the same time every day.  Being consistent reinforces the body’s sleep-wake cycle and helps promote better sleep.

Pay attention to food and beverage choices!  Do not go to bed either hungry or stuffed.  Discomfort can affect the ability to fall asleep.  Nicotine, caffeine, and alcohol affect the quality of sleep.

Create a bedtime ritual!  Do the same things each night to tell the body it is time to wind down.  Try relaxing activities and avoid electronic devices and TV.

Get comfortable!  Create a room ideal for sleeping.  This often means cool, dark, and quiet.  Consider using room-darkening shades, earplugs, or a fan if needed. 

Limit daytime naps!  Long daytime naps can interfere with nighttime sleep.  Limit naps to 10-30 minutes during mid-afternoon. 

Wealth Tips

Get Paid What You Are Worth and Spend Less Than You Earn! No matter how much or how little you’re paid, you’ll never get ahead if you spend more than you earn. A little cost-cutting effort in a number of areas can result in big savings.

Stick to a BudgetHow can you know where your money is going if you don’t budget? You need a budget whether you make thousands or hundreds of thousands dollars a year.

Pay Off Credit Card DebtCredit card debt is the number one obstacle to getting ahead financially.  We often end up paying far more for things than we should.

Contribute to a Retirement Plan! If your employer has a 401(k) plan be sure to contribute. If you are already contributing, try to increase your contribution.

Have a Savings Plan! Pay yourself first.  If you wait until you have met all your other financial obligations before seeing what is left over to save, chances are you will never have a healthy savings account or investments.

Recipe of the Week                           Black Bean Dip

https://www.delish.com/cooking/recipe-ideas/a25922105/black-bean-dip-recipe/

 

Week 19 of May 2019

Health Tips
Exercise regularly. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. Remember to incorporate exercise into your day in different ways: take the stairs instead of the elevator, or rake the yard instead of using the leaf blower.

Don’t smoke. Cigarette smoking greatly increases your risk for heart disease. If you don’t smoke, don’t start. If you do smoke, quit as soon as possible. Your health care team can suggest ways to help you quit.

Limit alcohol use. Avoid drinking too much alcohol, which can increase your blood pressure. Men should stick to no more than two drinks per day, and women to no more than one.

Manage your diabetes. If you have diabetes, monitor your blood sugar levels closely, and talk with your health care team about treatment options.

Take your medicine. If you’re taking medication to treat high blood pressure, high cholesterol, diabetes, or another condition, follow the instructions carefully.  If you have side effects, talk with your health care team about your options

 

Wealth Tips

 

Make a Plan for Retirement.  Whether you are saving for retirement or already there, you need a plan.

 

Get in the Saving Mindset.  Saving up for retirement years or saving during retirement takes thought and planning.

 

Diversify, Diversify, Diversify.  Don’t put all of your eggs in one basket definitely applies to retirement savings.  All financial advisors will tell you that the more diverse a portfolio, the safer it is.

 

Keep Working.  We are generally staying healthier and more active longer, which means we also can work longer.

Budget in Retirement.  Once you have reached the end of your work life, you should have a substantial treasure chest that is all yours. Don’t blow it.

Recipe of the Week               Wilted Lettuce & Onions with Hot Bacon Dressing

https://www.thespruceeats.com/sandys-wilted-lettuce-with-hot-bacon-dressing-3061232

 

Week 18 of May 2019

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

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

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              Brussels Sprouts with Almonds & Manchego Cheese

                                                                                                (can substitute with Asiago)

https://www.allrecipes.com/recipe/272594/brussels-sprouts-with-almonds-and-manchego/?internalSource=recipe%20hub&referringId=22908&referringContentType=Recipe%20Hub&clickId=cardslot%2096

 

Week 17 of April 2019

Health Tips

Work with your health care team. Get a checkup at least once each year even if you feel healthy.

Monitor your blood pressure. High blood pressure often has no symptoms, so be sure to have it checked on a regular basis.

Get your cholesterol checked. Your health care team should test your cholesterol levels at least once every 5 years.

Eat a healthy diet. Choosing healthy meal and snack options can help you avoid heart disease and its complications. Limiting sodium in your diet can lower your blood pressure.  Eat foods low in saturated fat, trans-fat, cholesterol and high in fiber.

Maintain a healthy weight. Being overweight or obese can increase your risk for heart disease. To determine whether your weight is in a healthy range, health care professionals often calculate a number called body mass index (BMI).

 

Wealth Tips

Decide if you need financial help from an expert, and then choose wisely.  A financial advisor could help answer questions such as how quickly to take money from savings and how to invest in your later years.

Prepare for the possibility that you may become unable to handle your finances. Consider writing down a list of your financial institutions and account numbers and keeping it in a safe place that would be accessible by your loved ones in an emergency.

Know if you’ve agreed to let your bank cover certain overdrafts. You have a choice whether or not your bank will charge you a fee, perhaps $30 or more, to cover everyday purchases you make with a debit card when you do not have enough money in your bank account to cover the cost of the purchases.

Organize and protect your important documents.  Items to keep at home in a secure place that is easy for you to get to may include your bank and brokerage statements, insurance policies, Social Security or company pension records, and other personal or financial papers you or your family might need on short notice.

Recipe of the Week                                   Spinach & Strawberry Salad

https://www.allrecipes.com/recipe/16409/spinach-and-strawberry-salad/?internalSource=hub%20recipe&referringId=629&referringContentType=Recipe%20Hub&clickId=cardslot%2012

 

Week 16 of April 2019

Health Tips

Make sure you are really getting whole grains.  Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, can be deceptive.  Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list and on product packaging.

Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood, and help prevent dementia.  Omega-3 and Omega-6 fatty acids are found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements.

Add small amounts of healthy oils to your diet.  This includes monounsaturated fats from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts and seeds.

Fruits and vegetables should be part of every meal and your first choice for a snack.  Aim for a minimum of 5 portions each day.  The antioxidants are very beneficial.

Wealth Tips

Have an emergency or “rainy day” fund outside of your retirement account.  Rainy Day funds are a necessity and need to be replenished each year.

Consider taxes in everything you do.  Be sure you are living the most tax efficient way.

Be sure to prepare for longevity.  There is a good chance you or your spouse may live into your 90s.

Plan your use of plastic.  Strive to keep your balance paid down.

It is important to operate with a budget and keep close tabs on your spending.

Recipe of the Week                                   Asparagus with Hollandaise

https://www.foodnetwork.com/recipes/food-network-kitchen/roasted-asparagus-with-hollandaise-recipe-1928088

 

 

Week 15 of April 2019

Health Tips

When making casseroles, scale back on meat and increase the amount of vegetables.  You will save on calories and fat while gaining more vitamins, minerals, and fiber.

Eliminate toppings you generally add out of habit or for appearance such as frosting or whipped toppings.

Cut condiments such as pickles, olives, butter, mayo, syrup, jelly and mustard which can contain a lot of salt, sugar, fat and calories. 

If a recipe calls for 1 cup of shredded cheese, use ½ cup instead.

Use low sodium soy sauce in a smaller amount than a recipe calls for so as to decrease the amount of sodium.

Wealth Tips

Remember that your retirement savings will need to last longer than your parents’ retirement.  We are living longer and sometimes retiring earlier.

Also keep in mind that your overall health-related costs will be higher now than ever before.

You will need to plan for different phases of retirement – each with its own financial requirements.

It is best to keep making new 5-year plans.  The plan that works for you when you first retire will not continue to work as the years pass.

Goal-setting isn’t just for twenty-somethings. The more you plan for the future, the more you’ll get out of your retirement. Brainstorming over your next move in life can be a great way to spend Saturday morning coffee time.

Recipe of the Week                                       Honey Glazed Carrots

https://www.delish.com/cooking/recipe-ideas/recipes/a58381/honey-glazed-carrots-recipe/

 

Week 14 of April 2019

Health Tips

Begin exercising at a comfortable level of exertion.  Try walking five to10 minutes over a short distance indoors.  Increase your time by five minutes a session as you are able.

Work up to a regular exercise program by aiming for 30 to 60 minutes a day of low- to moderate-intensity of physical activity.

Do not skip meals.  Balanced, regularly scheduled meals promote good health.

Eat high-fiber foods.  Emphasize fresh fruits, vegetables and whole grains at every meal.  Increase fiber even more by adding 2 to 3 tablespoons of wheat bran to cereals, casseroles and baked goods.

Drink plenty of fluids.  Drink at least eight 8-ounce glasses of liquid daily in the form of water, juice, milk, tea or soup.

Wealth Tips

Be careful if a debit card is issued for you to access your Health Savings Account. You want to avoid the risk of using it for non-medical purchases and inadvertently incurring a tax penalty.

 

Remember that the features of adjustable-rate mortgages can differ considerably, so it pays to comparison shop. For example, some may have a fixed rate for 10 years, then reset, and do so again every year thereafter.

 

You can save money by paying your bills electronically such as online bill paying or having payments automatically transferred from your bank account. This can save you time and money by avoiding unnecessary trips to pay bills, plus help avoid late charges or service interruptions.

 

Your bank may offer incentives if you receive your statements electronically instead of in the mail. It’s important that you keep the anti-virus software on your computer updated, promptly review each bill for accuracy, and monitor your account balance to avoid the risk of overdrawing your account.

 

Be cautious about going paperless if you are not comfortable going online to review your statements. If an error or a fraudulent item appears on your statement and you promptly report it to the bank, your liability is limited but needs to be addressed promptly to be covered.

 

Recipe of the Week                                       Zucchini Noodles with Avocado Pesto Shrimp

http://www.eatingwell.com/recipe/257004/zucchini-noodles-with-avocado-pesto-shrimp/

Week 13 of April 2019

Health Tips

Prepare food at home.  Studies show that people consume less fat if they fix food from scratch.

Think of calories in food and beverages as a budget to spend throughout the day and try not to eat more than you need.  Balance calorie intake with daily physical activity.

Make your grains whole grains—brown rice, whole wheat bread, and oatmeal.

Cut back on foods high in saturated fats, added sugar, and salt.  Eat them as occasional treats.

Eat more fruits and vegetables.  Eating vegetables daily has been proven to help lower your risk of chronic disease and support longevity.

Wealth Tips

Invest regularly and preferably through automatic deductions or automated deposits.

Take advantage of catch-up retirement savings plan contributions for IRAs and employer retirement savings plans if you are age 50 or over.

Do not procrastinate.  The earlier you save, the better, due to the awesome power of compound interest, which is not retroactive.

Earn “free money”.  Do not miss out on the maximum employer match to your retirement savings plan, if available.  A 50% match is like earning a 50% return on your money.

Save when you shop.  Take advantage of shopper rewards cards provided by supermarkets, drug stores, and other retailers to access lower prices.

Recipe of the Week                                                        Herb Quick Bread

https://www.tasteofhome.com/recipes/herb-quick-bread/

 

Week 12 of March 2019

Health Tips

Protect your eyes from the sun!  Sunglasses protect your eyes from damage of ultraviolet (UV)

light. Long-term exposure to UV light increases your chance of cataracts.

Choose sunglasses that provide maximum protection from UV light, both ultraviolet A and ultraviolet B. Try to choose lenses that are dark enough to reduce glare but not so dark that it is hard to read traffic signals.

Prevent noise-induced hearing loss!  Repeated exposure to loud noise — or even a one-time exposure can damage the delicate, sound-sensitive hair cells in your inner ear.

Protect your hearing by lowering the volume on your TV, turning down the volume on headphones, wearing earplugs or earmuffs when you’re around noisy tools, equipment or firearms.

Have your hearing tested!  If you’re frequently around loud noise, have your hearing checked

annually. A hearing test can detect mild hearing loss before the damage is obvious or disabling.

Wealth Tips

Calculate your retirement income needs before you begin retirement to make sure your basic needs can be met.

Keep a schedule and structure! It can be difficult figuring out just what to do with your time once the 9 to 5 is over and done. Retirement is a major life change, but with a schedule, you can help avoid the problems of switching from working life to retirement life.

Make sure your retirement planning includes your spouse and loved ones! It may seem obvious, but it is actually very important to remember to include loved ones in your retirement planning.

Find a motto for your retirement plan and put it on your refrigerator!  Keeping your retirement goals front and center is important. Some people write down their goals, keep a budget or plan.

Recipe of the Week                                       Pasta with Spring Vegetables

https://www.allrecipes.com/recipe/236218/chef-johns-pasta-primavera/

 

 

Week 11 of March 2019

Health Tips

Simplify!  Instead of being overly concerned with counting calories or measuring portion sizes, think of food in terms of color, variety, and freshness—then it should be easier to make healthy choices.

Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients.  Gradually, your diet will become healthier and more delicious.

Every change you make to improve your diet matters.  You do not have to be perfect and you do not have to completely eliminate foods you enjoy to have a healthy diet.

The long-term goal from a healthy weight is to feel good, have more energy, and reduce the risk of cancer and disease.  Do not let any setbacks derail you.  Every healthy food choice you make counts.

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 causing tiredness, low energy, and headaches.

Wealth Tips

The best way to pay yourself first and save money as you earn is to use some type of automatic deposit plan.

Most successful savers start early with small amounts and stay with it because every dollar counts.

If you are paid bi-weekly, you will receive 2 extra paychecks somewhere throughout the year. Try to save at least part of that extra income.

Be sure to kick-up your savings at notch whenever you get a raise or a household expense ends.

With compound interest, saving just 1% more annually can provide tens of thousands of dollars more for retirement.

Recipe of the Week                       Tumeric Pickled Deviled Eggs

https://www.cookinglight.com/recipes/turmeric-pickled-deviled-eggs

Week 10 of March 2019

Health Tips

Choose disease-fighting foods.  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. They 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 a variety of vegetables to get all the health benefits.

Eat at least three servings of fruits a day.  Fruits are filled with vitamins, minerals, antioxidants and fiber.  Except for a few, such as avocado and coconut, they are virtually free of fat. Fruits are a major source of nutrients that may help lower the risk of cardiovascular disease and cancer. Choose a variety of fruits to get the most health benefits.

Eat foods high in omega-3 fatty acids.  Eating at least two servings (about 4 ounces each) a week of fish that is rich in omega-3 fatty acids — such as salmon, trout, tuna, herring and sardines — can help reduce your risk of heart disease.  Instead of frying, bake or grill the fish.

Wealth Tips

Prepare to make up for lost savings time if you are starting late.  You will need to save more and choose your strategy carefully if you are starting late in your working life.

Every day you wait to start saving for retirement puts you at a greater disadvantage. The more time that passes before you start, the harder wealth building will be for you.

Nobody is born a financial genius. Everyone has to start somewhere. Just get started.

If financial freedom is your objective, then your practice must be to earn interest and compound your assets — not to pay interest and compound your debt.

Frugality and disciplined savings is the cornerstone of an effective financial plan through budgeting, controlling expenses, and saving a portion of your income.

Recipe of the Week                           Blue Corn Nachos with Homemade Guacamole  

https://cookieandkate.com/2013/vegetarian-blue-corn-nachos-with-guacamole/

Week 9 of February 2019

Health Tips

Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.

Avoid heavy meals that drag you down.

Regular exercise can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars.

Exercise can also help increase self-esteem & self-confidence, decrease stress & anxiety, enhance mood, and improve general mental health.

Children need exercise; playing outside of the home is a good beginning.

Wealth Tips

Maintain a to-do list and focus on single goals.  This habit will help you reach your goals of creating and maintaining wealth.

Wake up early and watch less TV.  Use this time to read, exercise, and work on reaching your goals.

Good habits help to create wealth opportunities.

Do not try to keep up with the Joneses.  Let go of the pressure of living beyond your means.

Engage in lifelong educational self-improvement.  We should never stop learning.

Recipe of the Week                                       Pre-Workout Smoothie

https://recipes.sparkpeople.com/recipe-detail.asp?recipe=1923190

 

Week 8 of February 2019

Health Tips

Once a week or more, eat a low-fat meatless meal.  A variety of colorful vegetables with a serving of fruit would make a good choice.

Check food labels to learn the exact quantity of food that is considered to be one serving.

Remember that all daily activity counts as exercise.  This includes taking the stairs instead of the elevator and walking the dog.  Make wearing a pedometer a daily habit to track your steps.

Do not worry about finding the perfect exercise routine.  Walking is free and a great way to get moving.

If you have trouble finding time to exercise, try several 10-minute bursts of activing throughout the day.  Three 10-minute periods can provide almost all the health benefits of one 30-minute session.

Wealth Tips

Dry clothes outdoors when you have the opportunity and the weather permits.  This will reduce energy use of your dryer and will also freshen your laundry.

Request a discount when paying cash for large purchases.  Many merchants will oblige because it will save them fees associated with credit purchases.

Educate yourself on personal finance topics.  Learn to budget and stick to it.

Remove your credit card numbers from online accounts.  It is easy to just click and buy. The best way to break this habit is to simply delete your card from the account so that you have to dig it out each time and input the info.

 

Save money on gifts by giving the gift of labor. For young parents, give an evening of babysitting as a gift. If you know pet owners, offer to take care of their pets when they travel. Offer up some lawn care as a gift to a new homeowner.

 

Recipe of the Week                                         Black-Bean Tostadas with Corn Relish

http://www.marthastewart.com/338155/black-bean-tostadas-with-corn-relish

 

Week 7 of February 2019

Health Tips

Cook from scratch!  This is one of the most important life skills you can learn.  It allows you to have complete control of what goes into your food.

Eat a balanced diet!  Aim to eat a balanced diet that contains each of the food groups in the correct proportions.

Variety is key!  Eat the rainbow.  Fill your diet with a wide range of fruits, vegetables, lean meats, fish, eggs, nuts, seeds, wholegrains and naturally low fat dairy foods.  When it comes to fruits and veges, different colors provide your body with the different nutrients it needs to stay strong and healthy.

Understand what you are eating.  We all need to make an effort to understand where our food comes from and how it affects our bodies.

Wealth Tips

Keep a spending journal for at least two weeks prior to creating a budget for your family and yourself.  This will help you establish realistic numbers.

A comprehensive budget will not only tell you where the money is going, it can give you a map to tightening expenses.

A complete household budget will allow you to put more money away for your short-term and long-term goals.

Focusing on your present financial state will help you reach your financial goals in a more realistic fashion.

Until the money is in your account, don’t spend it.  Many moneymaking ventures are not guaranteed, and it is not wise to gamble with what “may be”.

Recipe of the Week                                                        Mediterranean Pasta Dish

https://www.wellplated.com/mediterranean-pasta/

 

 

Week 6 of February 2019

Health Tips

Prioritize sleep!  Strive to get at least seven hours of sleep each night.  If you skimp on sleep, you won’t feel your best and your body will be more susceptible to germs.

Stay hydrated!  Keep your water bottle with you at all times, and try to drink eight, 8-oz glasses of water each day.  Keeping water handy not only encourages you to drink more of it, it also helps you avoid cravings for sugary drinks.

Snack wisely!  Keep healthy snacks with you.  Fruits, as well as raw, unsalted nuts and seeds are healthy options, and they will keep you full. 

Be active!  Find fun ways to stay active, such as dancing or walking.  Be active for at least 2 ½ hours a week, and help kids and teens be active for at least an hour a day.

Manage stress!  Life does not have to take a toll on your health.  Keep your commitments in check and seek support from family and friends.  Do not put too many pressures on yourself.

Wealth Tips

With the recent tax changes, look closely at your withholding amounts to be sure you are not having too much withheld.  Even though you get it back at the end of the year, it may be more useful for you to have the extra cash throughout the year.

If you are still working, you can save even more for 2019 by using IRAs, 401(k)s, and other tax-favored retirement accounts to put yourself in a healthier financial condition plus save on taxes to boot. Most retirement accounts have higher maximum contributions for 2019.

The most important thing to do as you prepare your 2018 tax return is to throw out all of your preconceptions about whether you qualify for a particular tax break. The rules have changed enough on some key provisions that if you simply ignore them out of habit, then you could miss out on a tax-saving opportunity.

The near-doubling of the standard deduction in 2018 will lead to a big reduction in the number of people who itemize their deductions on their returns. That, along with limitations on some key itemized deductions, could make tax planning much easier for you throughout the coming year.

Recipe of the Week                            Dessert Crepes

https://www.allrecipes.com/recipe/19037/dessert-crepes/

 

Week 5 of February 2019

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 is all sitting in a checking account that is not bearing any interest, you are 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                                       Verde Chicken Enchilada Casserole

https://www.gimmesomeoven.com/verde-chicken-enchilada-casserole/

 

Week 4 of January 2019

Health Tips

If you are trying to lose weight, do not skip meals.  During the day when you are active, your body needs calories and nutrients.  Eating regular meals, including a healthy breakfast, may reduce impulse snacking, meal size, and calorie intake.

Exercise regularly to burn calories.  To promote weight loss, exercise at a moderate intensity for at least 30 to 60 minutes on most days.  Walking is a good form of exercise.

Drinking water with your meal can help fill you up.  Drinking water also slows the pace of your eating.  People who eat fast tend to overeat.

Weigh wisely!  Daily weighing can be a helpful tool for some people who are trying to lose weight, but daily shifts in body water can show up as pounds on your scale.  Keep this in mind and pay greater attention to trends in your weight.

Reduce stress!  Stress can trigger overeating.  Instead of turning to comfort foods, try relaxation techniques such a deep breathing or meditation.

Wealth Tips

Financial success is a choice.  It results from the many small decisions we make each and every day.  Without a plan or goals to achieve wealth, your life is like a sailboat without a rudder.

Plans and goals provide the necessary context to focus each and every decision in your life with purpose.

Time spent writing goals and a step by step building plan to achieve those goals is an investment in your future.  It reduces wasted effort, increases efficiency, produces amazing results and best of all, costs you nothing.

An old American proverb says, “If you don’t have a plan for yourself, you’ll be part of someone else’s.”

Financial plans are important for every stage of life.  Plans need reviewing and changing as your life changes!

Recipe of the Week                                       Healthier Peachy Berry Cobbler

http://www.eatingwell.com/recipe/267318/peachy-berry-cobbler/

Week 3 of January 2019

Health Tips

Stand up straight! You can knock off the appearance of a few extra years.  So fix your stance and practice it every day, all day until it is natural. You will look great and feel better.

Volunteer your time, Take a class, invite someone to meet for lunch, brunch, dinner, or coffee.  Volunteer at the local public school to stay in touch with younger people and to keep current on trends, take a computer class or a tutorial session at your cell phone store to keep up with technology, choose a new person every week for your dining out.

Start walking not only for your health but to see the neighbors.  Have a dog? You’ll be amazed how the dog can be a conversation starter.  If you don’t have time for a dog, go to your local animal shelter and volunteer.  You will be thrilled by the puppy love!

Make this month the time to set up your annual physical and other health screenings if they are not already scheduled.

Find your inner artist.  You may have an artist lurking inside you just waiting to be tapped.  Take an art or wood working class.

Wealth Tips

Organize your finances! List all your assets and debts by account and amount. Be sure your family is aware of where your money is, how much you have, and how much you owe. Create a simple spreadsheet that includes account type, amount, and log in information.

Evaluate your budget! Walk through each expense and identify items that are unnecessary or that you may be paying too much for like phone and internet bills.  Sometimes you can negotiate these expenses.  Be sure that “saving” is included in your budget.

Update all important documents! Making sure your will is up to date is high priority. Also, review your beneficiaries for all retirement, brokerage and life insurance accounts to make sure nothing has changed or needs to be updated.

Teach your children about finance!  Parents should sit down with their children to discuss the importance of budgeting or saving money. And no child is too young. Even at five years old, kids can understand some basic concepts like needs vs. wants, saving and sharing. If they learn the basics at a young age, they will have the foundation to continue to learn and make smart decisions as they grow older.

Recipe of the Week                           Healthier Twice Baked Potatoes

https://www.allrecipes.com/recipe/222137/healthier-ultimate-twice-baked-potatoes/

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/