Nutrition

Too Busy to Eat Healthy?

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Not so if you just follow these 6 time-saving, easy tips.

You’re super busy taking care of the house and kids, and you push yourself through that “To Do” list at work – just to get back home to take care of the house and kids.  So, planning your own meals and snacks gets pushed to the side most days.  But…a better, healthier diet can be just 6 easy steps away!

1) Make a quick, simple breakfast a habit. 

Don’t skip breakfast, as it is essential in giving you energy for your busy day!  Stock-up on items such as non-fat Greek yogurt, low-fat cottage cheese, nuts, fresh and dried fruits, and powdered protein (vanilla and peanut butter are two favorite flavors).  You can quickly mix in a bowl, add cinnamon, and heat in the microwave.  Or, make a yogurt smoothie – either sweet with fresh fruit, or savory with veggies, such as spinach and salsa.

2) Easy snacking.

When that mid-morning or mid-afternoon lull hits, you can avoid the trip to the vending machine by having healthy options ready, such as nuts, carrots, grapes, raisins, whole-wheat crackers, or bananas.  Preparing snack size portions for the week only takes a few minutes and will keep you pushing through those never-ending work tasks. 

3)  Drink Water.

You may think a cup of coffee is what you need to keep up your fast pace, however, water may be a better option.  While the caffeine in coffee will give you a quick boost, it is a temporary boost.  Water, on the other hand, will keep you from getting dehydrated which makes you feel tired and sluggish.  Water is also central to circulation, digestion, absorption of nutrients, and elimination of toxins.  Fueling these body functions throughout your day with water can only help your productivity!

4)  Eat at the same time each day.

Knowing what time you will be eating meals each day and actually scheduling them in your calendar will help you plan and make healthier choices, as you won’t be grabbing the quick food that’s available or rushing through a meal.

5)  Go for the lighter lunch.

Lunch is likely the meal that most impacts a busy woman, as it is in the middle of the workday.  While it is easy to order take-out, consider the hidden calories and sodium of restaurant food, not to mention the oversized portions, that will make you feel sluggish. Again, it only takes a few minutes to prepare a healthy salad of vegetables and protein, and you can include some sort of thin side carbs (low fat pretzels or crackers with hummus).

6)  Have groceries delivered.

The key to healthy eating on a busy schedule is to have options readily available.  Write out your shopping list and save time having groceries delivered, then spend the few extra minutes on the weekend to prepare your snacks and lunches for the upcoming week.  You can also quickly pack up individual lunch portions of dinner leftovers.

While this new planning and preparing may take a little effort at first, after a short while, it will be a habit that has seamlessly become a part of your routine.  And…the result will be a healthier you, with an added benefit of self-confidence, as you know you are in control and taking care of yourself! 

Exercise

LIFT YOURSELF UP…. BY LIFTING WEIGHTS!

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Hey Girlfriend – In your 40’s? 50’s?  and… your divorce getting you down?  You CAN build real confidence and self-esteem!  Just…  START PUMPING IRON!   

Yes… lifting weights can help combat those feelings of anxiety and failure that come with divorce and get you believing in all of your capabilities!

In a report by the Centers for Disease Prevention and Control (CDC), scientists state that strength training can have a major effect on both a person’s emotional and mental health.  They note that strength training exercises can reduce depression and boost self-confidence and self-esteem. 

Other studies have found that while you’re building physical strength, you may also be building brain strength!  In a 2015 study, participants who already had mild cognitive impairment went through six months of weight training. These participants experienced significant improvements in overall cognitive function, specifically in abilities like planning, organizing, devising strategies, and visual memory. The improvements were still there twelve months after the training stopped.  “We know weight training stimulates hormones that make muscles grow and it’s possible these hormones are also having similar benefits for brain function,” said Professor Fiatarone Singh.

So, if you’d like to ditch those thoughts that you are too old and missed the chance to pursue those dreams put on the back burner, then start a program of strength training 3 to 4 times per week and you’ll soon feel and know that you’re strong, beautiful, and capable of anything you put your mind to. 

Follow YourOwnTrueBeat.com for strength training exercises….COMING SOON! 

Nutrition

Hey Girlfriend- It’s Time to Get Serious About Nutrition!

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When you reached 45, did it feel like your metabolism hit a wall? Gals, our metabolism slows in our 40’s due to muscle loss, decreased physical activity, and a drop in hormone levels. This change in metabolism means what we eat is of utmost importance. Beginning in our 40’s, we females need a diet focused on protein, whole grains, healthy fats/oils, vitamins, minerals, and water.

Our daily diet should include:

> Protein at every meal. Healthy protein includes: lean meat (chicken/turkey), seafood, eggs, beans, nuts, seeds, and soy products.

> A variety of fruits.

> A variety of vegetables, incl. green, red, orange, starchy, and non-starchy.

> Whole grains and healthy oils, such as olive oil.

> Low- or non-fat dairy (ie, milk, yogurt, cheese, fortified soy products).

> Calcium, potassium, and vitamins A and C.

> A minimum of 25 grams of dietary fiber.

> Less than 10% of foods with added sugar (ie, processed foods, desserts) and saturated fats (ie, red meat, high-fat diary).

**Follow YourOwnTrueBeat.com for more specific healthy eating tips for women over 40 coming soon!**

Travel & Finances

Payoff Your Mortgage Sooner with Biweekly Payments!

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Want to take years off of your mortgage payments? 

Here’s a great strategy – making bi-weekly payments.

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13 Months of Payments:

Paying your mortgage monthly means, of course, 12 payments a year. However, paying biweekly means you are paying half of your monthly payment every two weeks.  This results in 26 payments, or 13 months, of payments, hence getting one additional payment every year!

This extra payment means your principal balance is paid off at a much faster pace and you’ll pay substantially less in total interest over the course of the mortgage. 

For example, if you have a 30-year fixed loan of $250,000 at a 4% interest rate, making biweekly payments would save almost $30,000 in interest and five years off of the payment schedule!  Even if you only stayed in this home for seven years, you’d still save thousands in interest, while paying off $10,000 more of the principal balance, resulting in having more of a down payment for your next home! 

Beware of Payment Processing Companies:

Reach out to your mortgage company and inquire about biweekly payments.  Some lenders do offer it, including automatic biweekly payment plans. 

If your lender does not offer this, you may want to look into a payment processing company, however, these third-party services usually charge a one-time setup fee and may also add a small fee to each monthly payment and it may be very hard to get out of the contract with this company. Even worse, some of these services simply hold onto your second payment for two weeks and just make monthly payments on your behalf, nullifying the impact of one extra annual payment. So, if you get contacted by a company offering to save you thousands by handling your mortgage payments, be very weary!

How to Do it Yourself:

You can make this extra annual payment yourself.  Here’s how:

Take your monthly mortgage payment and divide it by 12. Make an extra principal-only payment of that amount every month. You should confirm with your lender that there are no prepayment penalties on your loan and that the extra payments will be applied entirely to your loan’s principal rather than to principal plus interest. Contacting your lender may take a little work – but it is totally worth it!

Uncategorized

New Year – New Financial You!

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It’s a new year, a time for resolutions and goals. It should also be a time for reviewing personal and home finances. However, if you’ve never done this, it may seem like a daunting task. To help get you started, below are three focus areas and easy steps that could make a significant financial impact and give you the confidence to know that you can be in control of your financial world!

  1. Review Insurance Premiums & Coverage Amounts

“Premium Creep” is a real thing, where insurance companies increase premiums just a little each year and after a few years, it adds up! Also, if you haven’t looked at your coverage amounts in some time, you may be in a situation where your policy’s home replacement amount is less than the current market value of your home.

To Do:

  • Call your insurance company and review ALL amounts.
  • Shop around with other companies and compare

I recently switched companies and saved more than $60 per month on home and auto insurance combined (more than $700 per year)!

2. Take Stock of Your Credit Cards

Just as insurance companies increase premiums, credit card companies can increase interest rates without you knowing. Make a list that includes all cards (including retail store cards), balances due, and interest rates.

To Do:

  • Focus on paying off cards with the highest interest rates first.
  • Look for credit card promotions offering 0% interest rates on balance transfers for 12+ months and use it to pay off the highest cards.
  • If you still have a balance due at the end of the promotional period, then find another promotion and repeat the process.
  • Call credit card companies and ask to:
    • Lower your interest rate – Depending on how badly they want your business, they may oblige or may not oblige. But, doesn’t hurt to ask!
    • Increase your credit limit – Credit card companies are usually happy to increase your limit, which most likely will help your credit score, as one of the inputs in the calculation is “utilization,” which is the percentage of total available credit used.

3. Review Your Mortgage Details

Interest rates are at historic lows and went down further last week! Refinancing your current mortgage may mean a lower monthly payment that translates to thousands of savings over your future payment years! Also, depending on the gap between your current mortgage rate and the new one, you may be able to roll in all refinancing costs and outstanding credit card balances into the new loan, while still obtaining a lower monthly payment!

To Do:

  • Call a mortgage broker who will assess your situation, shop programs, and find the best rates and plan for your personal needs.

I am in the process of re-financing. By just speaking to my mortgage broker and sending her a few documents, I will have a lower monthly payment, as all refinancing fees are able to be rolled into the loan amount.

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For more information on Sheryl’s personal insurance and mortgage contacts, or for any questions on this content or other personal or home financial items, please contact Sheryl Keane at:

Sheryl.NewHorizons@gmail.com

631-762-4477

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Travel & Finances

Bonjour de Paris Chic et Reffine!

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Good morning from classy and refined Paris!

Having just spent three sunny June days in Paris, I am relaxed and at peace.  Does the feng shui ever work here!  The buttery yellow buildings create a soothing backdrop for the brightly colored flowers on window sills and in lush green gardens.  The Luxembourg Gardens (as well as others) are beautifully manicured and inviting.  The statutes and extraordinary stonework apprise of the city’s abounding history of world influence, craftsmanship, and romance.

It takes only a few minutes for this American to take notice of the French’s great pride in appearance and mannerisms.  Although I am not qualified to compare world city folk, I have to say the French are among the best dressed and are very classy (American tourists be prepared to up your game).

My daughter, Alison is a fashion merchandising major (sustainability minor ) at the University of Delaware and is studying abroad in Paris this summer, including working behind the scenes at Haute Couture Fashion Week!  In addition to garden walks and cafes, these three days were spent settling Ali into her apartment and helping her learn her way around the city.  Many thanks to Lyndsey and Susanne (Ali’s lovely roommate and her very helpful mom) who are more familiar with Paris, including the best dining view of the Eiffel Tower!  Although very busy, the ambiance of the city made the three day trip feel like a vacation – a much needed one.

Until next time! Enjoy a few photos of the trip, including Ali, the Luxembourg Gardens, the Effiel Tower, and my hotel:  Hotel Observatoire Luxembourg.

Au revoir!

 

Uncategorized

A RAT!

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WOW – today my blog was high-jacked!  I was going to tell you that you too can conquer what life throws at you and how out of necessity and fear you too can learn to use the wet-vac and change the front door lock.  However, yesterday morning was one of those times I wished I had a guy in the house!  And, for you ladies that do have men there with you, this would be one of those times you’re so glad!

So….for today, forget about the wet-vac and door lock.  Watch the attached 2 videos and you’ll know what I’m talking about!  These videos are uncut and untouched.  They are my daughter, Danielle’s, raw i-phone recordings.  Hey, I’m not here to show you slick videos.  I’m here to help you grow your confidence and go after your dreams!  (And…laugh a little!)

 

 

 

Live your best life by following your own true BEAT.