Happy Guests This Summer

Whether they’re staying in a guest room or on a pullout bed you can make your holiday guests rave about your hospitality. With the cost of travel offering a comfortable place to stay can make such a difference. 1. Once you’ve shown your guests where they’ll be staying, take some time to walk them through the space. Point out where they can store their luggage and hang clothes, which bathroom they’ll be using, which light switches do what in the room, how to operate any window coverings, and power outlets for charging phones and laptop computers. 2. A tray or basket of toiletry necessities left out provides guests with items they may have forgotten–and will be grateful to have. Think toothbrushes, toothpaste, shampoo and conditioner, shaving cream, a comb, and aspirin or pain relief. Be sure that the bathroom your guests will be using is stocked with toilet paper and facial tissue, too. 3. Additional in-room niceties to consider are an alarm clock, bedside lamp, nightlight, extra blanket, and a pen and notepad in case of in-the-night inspiration. To that end, also make note of the Wi-Fi password so they can do some late-night browsing without having to disturb you. 4. Make your guests feel even more at home by showing them where they can find everything they would need in the kitchen, from glasses and coffee mugs, to bowls and plates, and silverware. Who knows, maybe they’ll feel so much at home they’ll put the coffee on for you in the morning.

The Power of Pets

We know how much love and affection pets can bring to our lives, but there’s more. Scientific studies have found that having a pet can significantly improve your health. Here are five ways pets can positively impact your health: 1. Heart Benefits. The American Journal of Cardiology reports pet owners are more likely to survive a heart attack than those who don’t own a pet. Another study found people who owned a dog were more likely to be alive one year after a heart attack than those who didn’t have a dog. 2. Lower Blood Pressure. The National Institutes of Health (NIH) reports that pets help lower blood pressure (and heart rates). An American study found men who owned a cat had a lower resting heart rate and lower blood pressure than men who didn’t own a cat. And after a stressful event, their blood pressure returned to normal more quickly. 3. Mood Elevator. People, particularly seniors, who own pets are less likely to be depressed and lonely. Pets can provide companionship, humor, and add playfulness to our daily lives. 4. Kids and Health. Research presented at the 10th International Conference on Human Animal Interaction 2004 found that children who have pets have fewer sick days. They also reported that children who had pets had higher levels of self-esteem and functioned better emotionally. Research studies also found that children with pets coped better with divorce. 5. An Exercise Buddy. Dogs need regular exercise, which also gets their owners walking. This can improve their overall health. As an added benefit people improve their social network as they socialize their pet.

Practice Gratitude

Learning to be grateful in your daily life is a surprisingly effective way to improve your health and overall happiness. The benefits of being grateful can be huge. Studies show that people who are more grateful sleep better, feel healthier, have higher self-esteem, have more energy, and experience less stress. Staying grateful isn’t always easy, but with all these physical and mental benefits it’s absolutely worth the investment of your time. Here are some easy ways to practice gratitude on a regular basis. Try out a few of them to see which suits you best. • Keep a “gratitude journal” to jot down 1-2 things you’re grateful for daily. • Actively work on cultivating positivity by looking for a bright side to negative situations. • Pay someone an unexpected complement each day. • Talk about 2-3 positive moments from the day during nightly dinner conversation. • Offer a heartfelt – not routine – “thank you” for a mundane task, such as someone holding a door open for you at the store. • Say out loud what you’re grateful for, even if you’re talking to yourself. • Put a picture of your family, or whatever you’re most thankful for, somewhere you’ll see it multiple times a day. • Donate your time to a favorite cause. Monetary donations are great, but donating your time is even more effective at making you feel grateful.

More Successful Doctor Visits

Going to the doctor can be a bit stressful, even if the reason for your visit is as simple as an annual check-up. It’s easy to become flustered once you’re in an exam room, and the questions you may have had in mind to ask your doctor can quickly disappear. You can make your next appointment a stress-free success with a bit of preparation. Try these tips: • Take notes: If you’re having specific symptoms, keep a journal of the day-to-day changes. Add details like what you eat, what time, changes in mood or appetite, as any little detail might be important. If you’re taking medications, include those as well so your doctor is fully informed. Make notes, too, of questions you have for your doctor – your visit is a two-way conversation and you want to maximize both your own time and your doctor’s. • Timing is everything: Delays at the doctor’s office can increase feelings of anxiety and nervousness. If you can, make appointments first thing in the morning. That could help you avoid the inevitable delays as doctors see other patients and appointment times run over. Try to make sure your day is as free as possible so you don’t stress about your next task if you end up waiting. • Be honest: Not being entirely honest or withholding information from your doctor can be a detriment to you and your health. Remember: your doctor is there to help you. If you find you have a hard time actually saying something you’re embarrassed about–try practicing it out loud in a mirror before your appointment. • Be flexible: You may have a specific treatment in mind when you go into your appointment, but your doctor is a professional. It’s a good idea to at least listen to all the options.

Volunteer Lifestyle

Does anyone think it’s better to give than to receive? We know the answer is yes, but do we know why. Volunteering is not just for retired people we can all give back to the causes we support and make a difference. Here are just a few reasons to find an opportunity to serve. 1. Develop new skills in leadership, communication and teamwork. Boost confidence by exploring new interests through diverse experiences. 2. Impact our community in areas such as food insecurity, education, healthcare, environmental conservation, spiritual growth, or pet adoption. 3. Connect with others who share your goals and values. By expanding your network, you can feel more connected and might make lifelong friendships. 4. Improve your physical and mental health by helping others. Volunteering can increase feelings of fulfillment and lower stress levels by finding more gratitude and purpose. 5. Create real change! Your efforts can directly impact the lives of others. Be part of something bigger than yourself.

Find More Hope

With a healthy dose of hope, people can power through stress, feel empowered to chase their dreams, and find a beacon of light when the going gets tough. Research has shown that hopeful patients heal faster, and hopeful employees are more satisfied with their jobs. Conversely, people who aren’t hopeful often feel sluggish and have little motivation and energy. So how can you amp up the hope in your life? Read on! Seek mastery: Obtaining mastery provides a sense of empowerment and purpose, instilling a sense of hope. Expand your skill set by imagining what you want to achieve and make plans to reach those goals. Write down steps you need to follow to get the results you seek. Find role models: If you suffer from a sense of hopelessness, find people who have overcome similar situations to yours. Learn from their experiences. Surround yourself with others who can help you through particularly trying times. If you don’t know anyone personally, check projecthopeexchange.com for support. Evaluate options: Feeling trapped can stifle hope. During those times when you feel stuck, think about how you’ve handled similar situations in the past or how similar strategies from different situations can help you with this particular issue. Make a plan…even a few steps you can take right now can give you something concrete to focus on. Give hope to others: Perform small acts of kindness. By doing so, you offer hope to others, and this can help boost your mood and outlook on life … and increase your feelings of hope in the process. The positive effects of acts of kindness build on each other, so make this a part of your daily routine instead of following a one-and-done approach.

The Art of Procrastination

Do you procrastinate, complain too much, over-shop, or maybe over-eat? We’re all creatures of habit (some major, some minor) and sometimes we don’t even know we do these things. Here are seven strategies to help you break some of those repetitive habits:  Think about things you do and write them down. Consider asking your friends if you do things that annoy them (text too much?) and solicit their support for changing your behavior.  Focus on one habit at a time. See if you can figure out what triggers that habit. For example, shopping may give you instant gratification. Or maybe you do it because you are stressed or bored. If you can understand why you do something repeatedly, you are one step further towards making a change.  Start small. Instead of saying, “I will no longer procrastinate,” say “I will spend 30 minutes working on this project today.” Use a timer and then take a break.  Find out how to implement a healthier routine that will give you the same reward. If you have the urge to eat, look at all your eating habits and make a commitment to a healthier diet. Avoid temptation: Get rid of the junk food in your house. Make eating healthier your new habit.  Do it with a friend or a group. Try a new activity, such as running or yoga. Groups and friends hold each other accountable.  Consider meditation. Once you know what triggers a behavior (especially stress), meditate to distract yourself when you’re in that situation.  Be your own coach. Be patient. Don’t beat yourself up if you make mistakes.

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.

Growing Groceries

Have you ever considered growing your own healthy food using sustainable gardening techniques? The first Master Gardner program was developed by Dr. David Gibby of Washington State University in 1973. He understood the demand for education in urban horticulture and established the successful curriculum and training program in King and Pierce County which has now spread to all 50 states and eight Canadian provinces. There are over 95,000 active Master Gardeners who have provided over 5 million service hours per year to their communities. When you come across a Master Gardener yard or garden you can witness the dedication and experience, they employ! Growing your own food in an urban setting is nothing new. Many of us understand the famous victory gardens that Americans grew to support the war efforts on the home front. Post war community gardens became common, and Seattle set aside uninhabitable land for gardeners. The Growing Groceries Program series is ideal for beginner to intermediate home gardeners. They teach gardening practices based on current science for Seattle’s maritime environment. Participants will become more successful in their home gardening outcomes and use more sustainable and environmentally healthy practices. A cool and warm season series of 6 classes are on Wednesdays from 7:00-8:30pm via Zoom. Specific crop plants will be advised so you know exactly what to purchase to become the best farmer you can be. Nothing tastes better than fresh food from your garden. High-end grocery stores and farmers markets will not even come close once you have been fully educated. Its spring so now is the time to plan and soon plant your summer garden.

Art of Small Talk

Have you ever found yourself at a meeting or social event and been at a loss for words? Making small talk isn’t random. It follows a formula, says Bernardo Carducci, author of The Pocket Guide to Making Successful Small Talk. Carducci says you can anticipate where the conversation is going and plan ahead. Here are some tips to follow: Look for someone not talking with a group and use a simple opening line, “This appetizer (food) is great!” Or mention something about the building or room. Or how was your weekend. Or it has been nice weather lately. Then introduce yourself. If a conversation stalls, you can restart it with a compliment. That’s a great suit (tie, jewelry, color of clothing), you’re wearing. Or Any fun plans or trips coming up? Or have you been working on anything exciting lately? If there’s someone you want to talk to (but they’re talking in a group), meander over, introduce yourself to others in the group and soon enough you’ll be able to talk directly with that person. Keep it positive and light by avoiding heavy topics unless the conversation naturally deepens. You may or may not ever meet this person again, but you can always enjoy a short easy conversation. Feel free to exit gracefully by winding down with it was great meeting you or it was great chatting with you. Or I won't keep you, but it was sure nice getting to know you. Enjoy the rest of your evening.

Money Habits

Are you smart when it comes to money? Since many of us would say “probably not,” here are some basic bad money habits and good ones you should adopt to replace them. Bad: Using the same credit card for years. Good: Get a new card with terms and rewards that are appropriate to your lifestyle. Bad: Not tracking your spending. Good: Make a budget and have a plan. Track your spending and be prepared for major purchases that may lie ahead. Bad: Doing everything manually. Good: Take advantage of technology by setting up automatic payments tied to your credit card for bills that can be paid online. You’ll avoid late payments that can lower your credit score. Bad: Not investing your money. Good: Invest in yourself now by contributing to your employer’s 401(k) program and putting money into a mutual fund or trading account. It might be a good time to consider investing in real estate if it works for your portfolio! Bad: Going it alone. Good: Hang out with successful people. Their good habits can rub off on you! Learn from people in your life you respect.

5 Reasons to Volunteer Your Time

Does anyone think it’s better to give than to receive? We know the answer is yes, but do we know why. Volunteering is not just for retired people we can all give back to the causes we support and make a difference. Here are just a few reasons to find an opportunity to serve. 1. Develop new skills in leadership, communication and teamwork. Boost confidence by exploring new interests through diverse experiences. 2. Impact our community in areas such as food insecurity, education, healthcare, environmental conservation, spiritual growth, or pet adoption. 3. Connect with others who share your goals and values. By expanding your network, you can feel more connected and might make lifelong friendships. 4. Improve your physical and mental health by helping others. Volunteering can increase feelings of fulfillment and lower stress levels by finding more gratitude and purpose. 5. Create real change! Your efforts can directly impact the lives of others. Be part of something bigger than yourself.

It is Tree Planting Season

Trees are a major landscaping feature for your home, and a major investment as well. Choosing the right tree for your yard is about much more than just what looks pretty in the garden center. Consider these factors before you start planting this spring. What is the tree’s job? You might want property border definition, a privacy screen, shade, brilliant fall colors, or fruit growing in your yard. Narrow your search to trees that fulfill your needs. What trees are best suited to your location? Don’t invest in a beautiful tree if it won’t thrive in your climate or the soil in your yard. Also keep in mind how much extra watering a tree will need, and when. Trees generally need more water in the first two years before they’re established. What kind of maintenance is involved? Leaves that turn bright colors every fall may be a vibrant focal point for your garden, but those leaves will also need to be raked up. Find out what a tree will need in each season, including any pruning and disease prevention. How much space can the tree occupy? Be aware of how large a tree will get when it’s mature, and plant accordingly. Even if you won’t be in your house 20 or 50 years in the future, careful planting today means future occupants won’t need to uproot the tree. The Arbor Day Foundation has a helpful “Tree Wizard,” where you answer some questions.

Live Longer with a Pet

What would you say if you could buy a medicine that lowered your blood pressure, improved your cardiovascular health, reduced your anxiety and stress, and made you happy...everyday. Would you buy it? We know how much love and affection pets can bring to our lives, but there’s more. Scientific studies have found that having a pet can significantly improve your health. Here are five ways pets can positively impact your health: 1. Heart Benefits. The American Journal of Cardiology reports pet owners are more likely to survive a heart attack than those who don’t own a pet. Another study found people who owned a dog were more likely to be alive one year after a heart attack than those who didn’t have a dog. 2. Lower Blood Pressure. The National Institutes of Health (NIH) reports that pets help lower blood pressure (and heart rates). An American study found men who owned a cat had a lower resting heart rate and lower blood pressure than men who didn’t own a cat. And after a stressful event, their blood pressure returned to normal more quickly. 3. Mood Elevator. People, particularly seniors, who own pets are less likely to be depressed and lonely. Pets can provide companionship, humor, and add playfulness to our daily lives. 4. Kids and Health. Research presented at the 10th International Conference on Human Animal Interaction 2004 found that children who have pets have fewer sick days. They also reported that children who had pets had higher levels of self-esteem and functioned better emotionally. Research studies also found that children with pets coped better with divorce. 5. An Exercise Buddy. Dogs need regular exercise, which also gets their owners walking. This can improve their overall health. As an added benefit people improve their social network as they socialize their pet. There is a word of caution, however. Owning a pet requires your time and a financial commitment. If you’re not ready for that responsibility, it’s best to hold off owning a pet.

Seattle Tap Water

You probably don’t even think about or consider the source of the water that comes out of our taps every day. We take for granted that we have stable clean and nearly contaminate free water. Seattle area customers are totally spoiled! When you travel to other parts of the country and drink tap water you realize how good we actually have it. Quality drinking water for a major metropolitan like Seattle is not something that just happens. City planners were thinking ahead, and we benefit from their foresight. Humans can last up to 21 days without food, but you can barely make it to day 3 without water. How many acres of untouched forest does it take to keep our water clean and desirable to drink? The Cedar River Watershed supplies most of our tap water and has 90,638 acres of land protected for our supply. Owned by the City of Seattle and topping out at 5,414-foot-tall Meadow Mountain this land has a rich diversity of plants, animals and first growth forests. Coming from the western slopes of the Cascade Mountains the water is so clean it requires no filtration! The geology of the upper watershed acts as its own filtration with surface water seeping through a region of deep and porous glacial outwash before it gathers into an underground aquifer. This water then resurfaces in springs and creeks along the Cedar River. From the city’s founding a stable water source was a top priority. Before 1880 water was provided by several different private companies from local streams. The Cedar River was first proposed in the 1870’s but the question was how to bring this much water into the rapidly growing city. The original pipeline was made of reinforced wooden pipe “big enough so a small boy could stand upright in it”. By 1950 the wooden pipe was gone and three large mains carried over 162,000,000 gallons of Cascade Mountain water into Seattle every single day!

7 Ways to Reduce Stress

Don’t let daily stress get the best of you. Here are seven steps you can take right now to reduce your stress level, and get back to feeling more balanced and energized in your daily life... 1. Master Your Thoughts. Stress and anxiety are actually a choice. You have the power to choose how you feel at any given moment. When you are feeling stressed out, take a moment to pause and close your eyes. Ask yourself, “Is there another choice I can make that will make me feel more at peace with myself or this situation?” 2. Breathe. It sounds so simple, but breathing has a tremendous affect on your mind, body, and your mood. Focus on your breathing when you find yourself feeling stress. If you put your finger on your bellybutton, you’ll begin to breathe from your belly and relax. 3. Exercise. Regular exercise can release stress and make you feel more in control of your life. Try a 30-minute brisk walk, bike ride, or play a game of tennis or pickleball. 4. Take Up A Hobby. Hobbies give our body and mind a place to relax. Whether it’s painting, woodworking, gardening, or playing a musical instrument, hobbies can give us that feeling of a vacation without having to go anywhere to get away. 5. Pace Yourself. Many of us have a tendency to over schedule ourselves or our family, and then become stressed when we can’t meet the demands. Prioritize your workload and concentrate on one task at a time. 6. Lighten Up And Take The Long View. If you’re feeling anxious and tense...take a moment and ask yourself, “will this really matter tomorrow, next week, or even five years from now?” 7. Strive For Peace of Mind. You can get more out of your life by actually doing less. Happiness comes not from the number of activities things we collect, but from the opportunity to enjoy our experiences. Doing less may actually make you happier...it’s your choice.

3 Steps to Ease Computer Pain

If you spend a lot of time sitting in front of a computer, you may be experiencing fatigue, as well as aches and pains in your neck, back, shoulders, eyes, wrists, and legs. Relieve the discomfort by following these tips: STEP #1: Give your body support to avoid aches and pains: • Invest in a good lumbar chair and adjust it so your feet rest comfortably on the floor. Press your bottom against the back of the chair and use a lumbar cushion that causes your lower back to arch slightly. Keep your knees in line with your hips or raised slightly above them. Never slump or slouch forward. • Sit close to the desk so your upper arms are parallel to your spine and your elbows are at a 90-degree angle to the keyboard. Put the mouse close to the keyboard to keep your arm from being fully extended. Give your wrists proper support so they rest in a neutral position. • Place the monitor so your gaze is aimed at the center of the screen, which should be 15 to 25 inches away from your eyes. STEP #2: Move regularly to avoid stiffness and eye strain: • Stand, stretch, and walk at least a minute or two every half hour. To stretch, reach both arms above your head. Grasp each elbow and lean gently to each side and feel the side of your body release tension. • Avoid “computer vision syndrome” (headaches and eye strain are symptoms) by using the 20-20-20 rule: Every 20 minutes, look away 20 feet in front of you for 20 seconds. STEP #3: Stay hydrated and nourished to avoid fatigue: • Drink water (or other fluids) to flush out some of the mineral build-up that occurs in inactive muscles. • Eat healthy snacks like fruit and nuts at your desk to maintain your energy and productivity.

Smart Grocery Shopping Tips

You can read plenty of articles on the internet about how to save money on groceries, but do you really have a grocery shopping strategy? Here are some supermarket tips and secrets that will make you a savvy shopper.  Approach grocery shopping like a job. You need to have a plan (take a list) and a budget to make the best use of your time and money.  Stick to a time schedule. Shop for what you need and get out. It is said that if you’re in the store more than 30 minutes, you’ll spend an extra 50 cents to $1 per minute as you walk the aisles.  Shop alone. Real Simple Magazine says parents will spend 10-40 percent more if they take their kids along. It might be worth it to hire a babysitter!  Only buy “food” at a grocery store. Generally, you’re better off buying toiletries, cleaning supplies and pet food at a big-box discount store.  Know the floor plan. Shop the perimeter first for fresh fruits and vegetables, protein and milk. You’ll find some good buys in the center aisles, but you’ll also be tempted by items like frozen convenience foods.  Don’t assume everything on sale is a bargain. Stores often display “sale” items at the end of the aisles. Manufacturers pay to have their products put there, so they aren’t necessarily a good deal.  Check “price per unit.” Sometimes it’s cheaper per unit to buy two smaller items than it is to buy one supersize package.  Look high and low. Stores often place higher-priced items at eye level (brands pay for the space). Check prices on the top and bottom shelves.  Pay attention at checkout. Shoppers lose up to $3 billion a year on scanner mistakes (current sale prices not reflected).

3 Minute Meditation - Yes Just Three Minutes!

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.

How to Deal with Unlikeable People

Despite your best intentions to get along with the people you meet, occasionally you’ll encounter someone you simply do not like. If this happens to you, here are a few tips on how to proceed with tact. Focus on the positive. Even though this person has habits or characteristics that drive you crazy, don’t focus too much on these negative attributes. Try to find something positive to focus on instead. Though this might be difficult, it will likely help you tolerate this person a bit better. Be kind. It’s true what they say: Act the way you would like to be treated. You don’t need to go out of your way to be friends with an unlikeable person, but at least be nice. If you are polite and kind to him, perhaps his actions will eventually reflect yours. Also, don’t talk badly about him behind his back. Try to be truly kind. This is to help you stay positive and perhaps let go of the negative feelings completely. Love your neighbor as yourself!

5 Reasons to Volunteer

Does anyone think its better to give than to receive? We know the answer is yes, but do we know why. Volunteering is not just for retired people we can all give back to the causes we support and make a difference. Here are just a few reasons to find an opportunity to serve. 1. Develop new skills in leadership, communication and teamwork. Boost confidence by exploring new interests through diverse experiences. 2. Impact our community in areas such as food insecurity, education, healthcare, environmental conservation, spiritual growth, or pet adoption. 3. Connect with others who share your goals and values. By expanding your network, you can feel more connected and might make lifelong friendships. 4. Improve your physical and mental health by helping others. Volunteering can increase feelings of fulfillment and lower stress levels by finding more gratitude and purpose. 5. Create real change! Your efforts can directly impact the lives of others. Be part of something bigger than yourself.

3 Ways to Get Motivated to Walk

If you think it is too late to reap the benefits of walking for daily exercise you will not be disappointed. Researchers discovered a 51 percent lower mortality risk for those who took 8,000 steps per day. Those who walk daily have lower risk of stroke, improved cognition, lower blood pressure, and weight loss. Walking is an easy to do exercise that has many benefits with very little risk of injury. Walking doesn’t require expensive equipment either. You can get in your steps within just 30 minutes! A brisk walk is a bonus. You will find after a few weeks you look forward to the time and will probably enjoy a little stress relief. Spending 30 minutes outdoors can lift your spirits! Here are three tips to make walking a little more interesting and get you out the door. 1. Find a friend who likes to walk too. Ask your current friends or neighbors if they want to join you. Join a local walking group or hiking group in your area. Search platforms such as Meetup, Facebook, Nextdoor, Bumble, or GoJauntly. If you have a pet dog, join a dog-walking group in the neighborhood. 2. Listen to your favorite podcast on your walk. Be entertained, educated, engaged, and inspired. A good podcast makes time go very quickly! Walking sparks creativity and can inspire new ideas. I love to listen to history podcasts when I walk. 3. Explore new routes. When we walk the same way all the time, it can get boring. Discover scenic trails, parks or neighborhoods you have never walked before. Seattle has an abundance of trails such as Discovery Park Loop, Burke-Gilman Trail, Alki Path, Green Lake Path, Seward Park Loop, Seahurst Park Trails and so many more!

New Year Healthy Habits

Sometimes overdoing a healthy habit can have the opposite of the intended effect. Here are 5 ways to keep healthy in the New Year! Working out. U.S. Health and Human Services recommends that the average adult get at least 150 minutes/week of moderate aerobic activity or 75 minutes/week of vigorous aerobic activity. Generally, that’s 30 minutes of physical activity every day. Too much exercise can result in exhaustion, muscle fatigue and injury. Average adults should aim to break a sweat – if you’re completely exhausted after the gym, you might be going too hard. Walking. It’s great exercise but if you do it too much, you may end up with chronic foot pain. The repetitive motion can cause plantar fasciitis (also common in women who wear high heels). Your best bet is to get good orthotic inserts with sturdy arch support for your walks. Build up slowly and be consistent and you will see results. Walking really is the best form of exercise we can get. Walking daily is a great New Year’s resolution and one you can keep!                       Getting consistent sleep. Aim for 7-9 hours (for adults) per night. Oversleeping on weekends builds up carbon dioxide and doesn’t make up for lack of sleep during the week. Think daily, not weekly cumulative hours. Dieting. People who try different “fad” diets often gain back more weight than they’ve lost. If you want to lose weight, talk to a nutritionist or your doctor for a long-term diet that’s right for you. Taking supplements. Many adults take one or more vitamins or supplements every day. However, too many supplements (without your doctor’s approval) can interact with other medications and have serious side effects.