Teach Healthy Habits

From choosing healthy meals to creating positive relationships, there are lots of little things adults can do every day to instill good habits in kids. Physical • Exercise regularly as a family, and make it fun! Go for evening walks in the park, take advantage of open swim days at the gym, and ride bikes together. • Eat a healthy diet. Start early with introducing a rainbow of produce and minimizing sugary snacks. Mental • Maintain – and reflect – a positive outlook. Kids mirror what they hear and see, so use positive reinforcement and praise appropriately. Celebrate your successes as well as theirs. • Keep screen time to a minimum. Sedentary behavior is known to increases risks for obesity and cardiovascular disease, and it’s not conducive to positive social or mental growth either. Set a daily limit for TV viewing, video games, and smartphone usage and stick to it. • Read every day. Incorporate this habit into playtime or bedtime routines to help build self-esteem and success later in life. Social • Encourage kids to explore a myriad of activities to find one (or more!) they really enjoy. Whether singing in a choir, playing soccer, taking language lessons, or volunteering with a youth group, kids will meet others with similar interests while also developing their self-identity. • Eat dinner as a family, and use this opportunity to maintain open lines of communication with everyone around the table.

Bottled Water

You’ve likely heard that bottled water has major environmental consequences, but how bad is the problem? Here are a few facts from thewaterproject.org that illustrate the severity of the situation: • Approximately 80% of single-use water bottles in the U.S. become “litter,” and one bottle takes more than 1,000 years to bio-degrade. • U.S. landfills have two million tons of discarded water bottles in them. • It takes three liters of water to package one liter of bottled water. In response to the bottled water problem, some cities and businesses have banned it, but what can you do? • Skip the single-use water bottle, and invest in a reusable water bottle. If you forget it, buy multiples to keep in vehicles, the office, and your gym bag. • Drink tap water. Several studies have been done to show municipal tap water is usually just as safe as bottled water. • Refrigerate water. Cooling tap water helps remove the chlorine taste many people feel is in tap water. • Boil water if you are concerned water might be contaminated.

Organized Kitchen

From that first bowl of cereal to the final midnight snack, kitchens are among the most used rooms in the house. Organize it now to make it easy to get around and find what you need later.  Separate dedicated areas. Keep areas for prepping, cooking, and storing food, and then keep similar items – such as baking equipment – together within each of these places.  Store items in clear containers. Small items like tea bags and gravy mixes should be stored with like items in a storage unit that can be easily identified with a quick peek.  Invest in risers and drawer dividers. It’s much easier to access cookware and dishes in cabinets if they’re sorted and stacked on risers. Ditto for small items separated using drawer dividers.  Think seasonally. If you don’t use that crock pot in the summer or the ice tea container in the winter, tuck them out of sight and out of mind until the proper season rolls back around.  Look for a lazy Susan. On countertops, they can be used for oils, spices, and other ingredients you might need at a moment’s notice. And in the pantry, use them to store cans, jars, and condiments.

Help Kids Save Money

All adults know that money doesn’t grow on trees, but that’s not necessarily true for kids. Help your kids, grandkids, or other children in your life tuck away their extra nickels and dimes for a rainy day. 1. Bank it. Encourage kids to decorate four separate piggy banks – one each for Saving, Spending, Investing, and Giving – to help teach about setting money-related goals. Investing money will be used for future investments and Giving money can be donated to a charity of the kids’ choice. 2. Offer an allowance. Assuming you are helping your own children save money, provide a small allowance so there is something to put into the piggy banks. Give the allowance in small bills or coins so kids can physically hold and drop equal amounts of cash into each piggy bank. 3. Make goals. If there are certain things kids want to buy, or if they are expected to save a certain amount of money toward larger items such as bikes, explain that they’ll need to use the Saving piggy bank to collect the needed money. And, if they choose not to spend money out of the Spending piggy bank right away, they’ll be able to buy the items they’re saving for faster. 4. Go shopping. When you go to the store, let the kids take their Spending money with them. If they want to buy something, count out change in the store. Feel free to remind them that, if there is something more expensive they’d like to buy, they’ll have to continue to save for it – and they’ll reach their goals faster by moving Spending money into the Saving piggy bank. However, if they want to buy something, that is their choice as this is their money.

Garage Sale Tips

Ready to get rid of clutter? Use these tips to hold the best garage sale this summer:  Plan ahead and publicize everywhere. Use CraigsList.org, word-of-mouth, emails to friends, and spend some time on legible signs that guide people to your home.  Get your kids to donate items and participate in the sale. Team up with neighbors so you’ll have more to offer.  Arrange items by category (books, clothes, etc.) and put some of your sure-to-sell items up front (in the driveway) to draw customers in.  Make sure every item is clean and reasonably priced. A rule of thumb is one-half to one-third of the original price, depending on the item. Be prepared to negotiate – everyone wants a bargain.  Get some music going (plus snacks) to keep things lively.

Book Recommendations

If you are like me you are always looking for your next book to read. Here are my top ten. 1. On The Beach – Nevil Shute 2. A Golfers Life – Palmer-Dodson 3. Cobb – Al Stump 4. A Course Called Ireland – Tom Coyne 5. Grapes of Wrath – Steinbeck 6. The Worst Hard Time – Timothy Egan 7. Able Seacat Simon – Lynne Barrett-Lee 8. Les Miserables – Hugo 9. Empire of the Summer Moon – S.C. Gwynne 10. Blood and Thunder – Hampton Sides

Three-Minute Meditation

One extremely refreshing getaway is meditation – and best of all, you don't have to pack for it. Research from the University of California, Davis, suggests that regular mindfulness meditation may slow the rate of cellular aging – potentially giving you more precious time than you ever dreamed of. Here’s how to mediate in 3-minutes: 1. Find a peaceful place where you won’t be interrupted. 2. Gently rest your palm over your heart. Concentrate on a person, place, song, or memory you cherish. The idea is to feel love and to concentrate it as energy in your mid-chest. 3. Visualize any thoughts as clouds drifting in the sky. Let them float by and out of your awareness. 4. Observe the sensations in your heart area: heat, coolness, bliss, compassion, release of pressure, vibration. Over time and with practice, you’ll feel the positive energy in your chest that will flow into your body.

Likeability

Being liked puts you on the fast track to success in everything you do. You are naturally likable by being genuine and sincere, but here are some simple tips that can give you a psychological advantage and result in people liking you even more: • Like yourself first. Be confident in your strengths. Your likability increases as you increase your ability to like yourself. Smiling and sharing your positivity will bring out the same in others. • Maintain eye contact during conversations but keep it in balance (about 60 percent of the time). Nod your head when you’re speaking and people will be inclined to agree with you. • Demonstrate that you like people. Remember their names and use them. (One trick to remembering names is to say the name to someone else.) If you ask a question, give the person time to respond. Remaining silent and waiting for an answer can be especially useful in negotiations. • Learn active listening. Do this by a) paying attention; b) using body language to show you’re interested; c) giving feedback, such as rephrasing what a person says to you to show that you understood them; d) asking questions, but not interrupting; and e) giving your opinion respectfully. If you disagree with someone, look for ways to find common ground. • Don’t overdo it. You don’t need everyone to like you to be successful. Aim to increase your likability factor to the people who matter to you (and your success) most.

Disc Golf

Frisbee golf has been around since the 1960’s but has gained significant popularity in the past few years and the numbers of courses have doubled since 2000. There are now over 3000 courses in the U.S. and there are courses in over 40 countries around the world. Most courses do not charge a fee to play and you can buy a new disk for around $15, which is nice. The object is much like normal golf where you traverse the course in the fewest throws and finish the hole at a target / basket. I was introduced and play mostly with Josh at Lakewood Park in Burien but we have played a few other courses around the state. We always play a match to see who will buy a beer Disk Golf is great exercise and lots of fun! You don’t have to be good to enjoy the game and it’s great for kids.

Keep Your Car's Value Up

Buying a car is an investment, giving you and your family independence and freedom. But, conversely, it’s a depreciative asset, meaning cars lose value from the moment you drive out of the dealer’s parking lot. However, there are some tips and tricks to help your car keep its value so when it comes time to upgrade, you’ll still have some bargaining power: • Buy a reliable car: cars like Subarus and Toyotas hold more value over time. That’s because they tend to be more reliable, are more fuel efficient, have more safety features, and boast low maintenance costs. Be sure to do your research before making a purchase. Websites like Kelley Blue Book (www.kbb.com) and Edmunds (www. edmunds.com) will provide good comparison information. • Keep up appearances: wash and wax your car regularly to maintain the paint work and prevent scratches. Keep the interior clean by vacuuming and removing any stains from the upholstery and changing your oil regularly. A well-maintained car will also command a higher asking price. • Keep records: always keep receipts from repairs, and maintain service logs, so that the buyer has a full history of the car. Check your CARFAX report to see what’s on record about your car before you sell (www.carfax.com/vehicle-history-reports). • Avoid odors: allowing pets in the car is going to eventually make the car smell, especially if they get in while wet. Ensure you keep smells to a minimum by toweling off dogs before they get in the car and using seat protectors or cargo liners where your dogs travel. • Maintain tires: follow the manufacturer’s instructions to maintain the correct air pressure in your tires, have them rotated regularly to ensure even wear, and be mindful of the tread when selling the car. You may want to buy new tires before selling, as a potential buyer will feel like they’re saving money and be more likely to pay your asking price.

Buying a car is an investment, giving you and your family independence and freedom. But, conversely, it’s a depreciative asset, meaning cars lose value from the moment you drive out of the dealer’s parking lot. However, there are some tips and tricks to help your car keep its value so when it comes time to upgrade, you’ll still have some bargaining power: • Buy a reliable car: cars like Subarus and Toyotas hold more value over time. That’s because they tend to be more reliable, are more fuel efficient, have more safety features, and boast low maintenance costs. Be sure to do your research before making a purchase. Websites like Kelley Blue Book (www.kbb.com) and Edmunds (www. edmunds.com) will provide good comparison information. • Keep up appearances: wash and wax your car regularly to maintain the paint work and prevent scratches. Keep the interior clean by vacuuming and removing any stains from the upholstery and changing your oil regularly. A well-maintained car will also command a higher asking price. • Keep records: always keep receipts from repairs, and maintain service logs, so that the buyer has a full history of the car. Check your CARFAX report to see what’s on record about your car before you sell (www.carfax.com/vehicle-history-reports). • Avoid odors: allowing pets in the car is going to eventually make the car smell, especially if they get in while wet. Ensure you keep smells to a minimum by toweling off dogs before they get in the car and using seat protectors or cargo liners where your dogs travel. • Maintain tires: follow the manufacturer’s instructions to maintain the correct air pressure in your tires, have them rotated regularly to ensure even wear, and be mindful of the tread when selling the car. You may want to buy new tires before selling, as a potential buyer will feel like they’re saving money and be more likely to pay your asking price.

Pain and Fatigue

From aching joints to general fatigue, sometimes we’re plagued by symptoms, but we don’t know what the medical problem could be at the root of our pain. Here are a few health issues that could be causing your problems, and a few “quick tips” that may help. 1. Backaches – An old mattress can cause back pain, but you may want to have your doctor check your vitamin D levels – a deficiency can cause back and joint pain. A daily supplement can help if that’s the culprit. Weakened vertebrae, muscle fatigue, and back spasms may be eased with daily stretching, yoga, and hot and cold therapy applied via heating pads and ice packs (see your doctor for help with how to use this correctly). 2. Aching joints – Pain sensitivity is particularly acute for women who have gone through menopause. If you eat tomatoes, eggplant, potatoes, dairy, and/or gluten, keep a food diary to see if food sensitivity is a culprit of your pain. 3. Lethargy and fatigue – Remaining alert and awake ensures you’re working at your highest levels of productivity. If you’re also suffering from sensitivity to cold and unexplained weight gain, hypothyroidism could be to blame. Of course, poor sleep could be at fault; get 30 minutes of aerobic exercise every day to increase levels of deep sleep. 4. Foot pain – Though gout affects joints throughout the body, the most common place for this painful condition to occur is the base of the big toe. Pain concentrated in the heel or arch of the foot may result from plantar fasciitis. Ditch the high heels and tight-fitting shoes, and lose excess weight to help decrease pain. Alcohol and stress can increase gout flare-ups.