Peace Be With You!

“It isn’t enough to talk about peace. One must believe in it. And it isn’t enough to believe in it. One must work at it.” Eleanor Roosevelt 

Peace is much more wide ranging than the absence of violence, conflict and war. Peace is the presence of justice, tranquility and harmonious relations. Peace is an inner state of well-being and calm.

In Christianity, peace can be found through God’s mercy and grace. Peace is bestowed upon those who praise, worship and pray to him. Simply put, peace can be found when you relinquish control and hand matters over in your personal relationship with God. So…may “The peace of the Lord be with you.”

Finding Peace

Peace is a presence of tranquility and harmony that comes from within. It is a place of inner balance. You can experience it once you gain the capacity to truly manage your emotions, feelings and stress levels. It happens when you are less reactive in challenging situations. During these times, instead of reacting harshly or out of fear, you respond in a balanced and healthy way, trusting that all will be well in the end.

“Nobody can bring you peace but yourself.” Ralph Waldo Emerson

Achieving peace is a continuous self-journey towards taking responsibility for your own life and loving yourself just as you are, all your imperfections and warps included. Though it might seem out of reach, putting our problems and struggles into perspective helps us move closer to reaching tranquility.

Peace begins with making an effort to be more calm and present. Peace does not waver in the presence of troubles or difficult situations. It allows you to act and make decisions from a place of love, not fear. It allows you to make rational, emotionally balanced decisions. Peace is like a superpower!

  • It helps to relieve stress, and helps you deal with stress more effectively when it does get tough.
  • It improves your overall focus and clarity.
  • It manifests self-awareness.
  • It reduces your negative, agitated thinking, and worry.
  • It improves your creativity.
  • It reduces your anxiety level.
  • It improves your relationships with others (and yourself).

Peace is a lifestyle that can be chosen, and as more people adopt it as a goal, we can live in a much better, more peaceful world. Peace gives you the power to control your mind, your emotions and your attitude.

“The life of inner peace, being harmonious and without stress, is the easiest type of existence.” Dr. Norman Vincent Peale

In essence, peace means not just freedom from trouble but everything that makes for a man’s highest good. Peace is more than the absence of war or something felt in the mind. It is a way of living life in a proper relationship between man and God, as well as man and man.


References:

  1. https://awakenedinspiration.com/what-is-inner-peace-and-why-would-you-want-it/
  2. https://lifehopeandtruth.com/god/holy-spirit/the-fruit-of-the-spirit/fruit-of-the-spirit-peace/
  3. https://www.goodhousekeeping.com/life/a27115824/peace-quotes/

Fitness Program: Five Steps to a Healthy Lifestyle | Mayo Clinic

Any amount of physical activity or exercise is better than none at all.

By Mayo Clinic Staff

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight, improve your metabolic health and reduce your metabolic age — and even improve your sleep habits and self-esteem.

There are three kinds of fitness:

• Aerobic fitness. Aerobic activities condition your heart and lungs. Aerobic means “with oxygen.” The purpose of aerobic conditioning is to increase the amount of oxygen that is delivered to your muscles, which allows them to work longer. Any activity that raises your heart rate and keeps it up for an extended period of time will improve your aerobic conditioning.

• Muscle strengthening. Stronger muscles can mean either more powerful muscles that can do bigger jobs (such as lifting heavier weights) or muscles that will work longer before becoming exhausted (endurance). Weight training (resistance training) or simple exercises such as push-ups are two examples of ways to focus on muscle strengthening.

• Flexibility. Like aerobic fitness and muscle strengthening, flexibility is a result of physical activity. Flexibility comes from stretching. Your muscles are repeatedly shortened when they are used, especially when exercising. They need to be slowly and regularly stretched to counteract the repeated shortening that happens through other activities.

You can start your personal fitness program with simple steps.

1. Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:

  • Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
  • How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers)
  • How many standard or modified pushups you can do at a time
  • How far you can reach forward while seated on the floor with your legs in front of you
  • Your waist circumference, just above your hipbones
  • Your body mass index

2. Design your fitness program

It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind:

  • Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.
  • Create a balanced routine. For most healthy adults, the Department of Health and Human Services recommends getting at least 150 to 300 minutes of moderate aerobic activity or 75 to 150 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits.

But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits.
Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

  • Start low, develop exercise habit and progress slowly. If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
  • Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work.
  • Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
  • Try high-interval intensity training. In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity.
  • Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
  • Put it on paper. A written plan may encourage you to stay on track.

3. Assemble your equipment

  • You’ll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive.
  • If you’re planning to invest in exercise equipment, choose something that’s practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.
  • You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.

4. Get started…get moving

Begin your fitness program and keep these tips in mind:

  • Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
  • Break things up if you have to. You don’t have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit into your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
  • Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
  • Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard. Remember to drink plenty of water.
  • Be flexible. If you’re not feeling good, give yourself permission to take a day or two off.

5. Monitor and track your progress

Retake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program equates to healthy habits that last a lifetime

Health, not gold or silver, is the greatest wealth! Billy Graham

Starting an exercise program is an important decision for your health and well-being. But it doesn’t have to be an overwhelming or strenuous or anxiety producing one. By planning carefully, starting slowing and pacing yourself, you can establish a healthy habit that lasts a lifetime


Reference:

  1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269/?_ga=2.141564786.1134128569.1602276705-291377975.1601941478
  2. https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=ta3112

 
Learning, Growing and Getting Better and Better Everyday!!!

Psychosocial Health

It’s important that you choose to be happy, healthy and at peace!

Health is defined as the overall mental, emotional and physical state of a person; the absence of disease and ailment. On the other hand, wellness or well-being refers to the state of being in optimal mental and physical health.

But wellness is more than optimal mental, emotional and physical health. It’s about living a life in harmony, full of personal responsibility and taking proactive steps for one’s entire well-being. Thus, a person living life very well controls risk factors that can harm them. Risk factors are different types of actions or conditions that increase a person’s chances for illness or injury.

Psychosocial (mental, emotional, social, and spiritual) health and wellness

“The secret of a better and more successful life is to cast out those old dead unhealthy thoughts.” Dr. Norman Vincent Peale

Psychosocial health includes four important components of well-being. It means being mentally, emotionally, socially, and spiritually sound which fortunately is no longer lost on traditional modern medicine. There’s plenty of proof that a healthy mind, content heart and grateful attitude are just as important for the prevention of diseases and therapeutic treatment. Therefore, this concept of psychosocial health, a state of mental, emotional, social, and spiritual well-being, deserves much attention and additional research.

Basic Traits of Psychosocial Health

“The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.” William James

Individuals who are deemed to be psychosocially healthy aren’t completely devoid of problems. Actually, it’s not the quantity or quality of a problem, which makes someone sound in this respect. It’s the way people view themselves and how they view and response to stressful situations that sets psychosocially healthy people apart from those who are not. Here are just a few traits shared by these robust individuals. They:

  • Like themselves
  • Accept their mistakes
  • Take care of themselves
  • Have empathy for others
  • Control their anger, hate, tension, and anxiety
  • Are optimistic
  • Can work alone and with others equally well

Mental Health

“To make your mind healthy, you must feed it nourishing, wholesome thoughts.” Dr. Norman Vincent Peale

The thinking portion of psychosocial health is known as mental health. Your beliefs and values in life, as well as how you relate to others and respond to situations in your life, are a reflection of mental health, which overlaps with the other aspect of health.

When something happens to you that you don’t like and you respond in a positive manner by accepting your mistake and looking forward to its correction, then that’s good. But if you show up late for work regularly, get fired, and then blame anyone but yourself, then that may be an indicator of less than ideal mental and emotional health.

Emotional Health

The feeling part of psychosocial health is called emotional health. This includes things like anger, love, hate, and happiness. Oftentimes, emotional and mental health overlap a great deal in some situations. Going back to our example of getting fired from work because you came in late multiple time, if you feel a bit down, but still have high hopes for the future, that’s a positive thing. But if you lash out in a blinding rage against your boss, sulk when you go home, and avoid everyone thereafter, then that may point to improper emotional health.

Furthermore, it’s not unexpected even for an emotionally healthy person to experience some sadness and grief after getting fired; that by itself isn’t conclusive of poor emotional health. Everyone, even the most optimistic people, have their ups and downs. But an emotionally healthy person is one that responds to a situation in a manner that is controllable, in proportion, and with understanding.

Emotional intelligence is an ability to understand and manage your emotions and those of others. It can be broken up into five main parts:

  • Know your emotions: Are you able to quickly recognize your feelings?
  • Manage your emotions: Can you express those feelings appropriately? Are you able to cope with them well?
  • Motivate yourself: The more you can do this independently in order to achieve more in your life, the higher your emotional intelligence.
  • Recognize the emotions of others: The more you can empathize with others, the better.
  • Handle your relationships: The better you are at navigating conflict in life and building a good social network, the higher your emotional intelligence.

Social Health

Having healthy relationships is a good way to also introduce social health, the ability to create and maintain healthy relationships with others. I’m sure you can already appreciate how much this is related to the concepts we went over in emotional health. Everything here is related because they are all part of the one overarching concept – psychosocial health.

Social health goes beyond having appropriate emotional health and intelligence. A person with good social health:

  • Recognizes the importance of social engagement. We’re pack animals after all! We’re not supposed to live alone!
  • A person with good social health is able to support their friends in a time of need and ask for their help when they need it themselves.
  • They aren’t biased, prejudiced, racist, or sexist.
  • Listens to others well, expresses their feelings just as well, and acts in a responsible manner around others.

An example of a person with good social health is someone who has close friends. They enjoy listening to and feels close enough to share important feelings with. The contrast is a curmudgeon who is bad-tempered and discourages close personal relationships.

Spiritual Health

When you enhance your spirituality, you form a relationship built on inner peace, love, faith and security.

Spiritual health is about having “something more” in your life. In practical terms, we’re talking about getting to know yourself—getting to know what you’re feeling, what you’re thinking, what you’re intending, what your fears are, and what your loves are, according to Gary Zukav author of Seat of the Soul.

Relationships can transform into a spiritual connection and partnership. If we use our relationships with ourselves, others and God (or an entity that is transcendent) to make us wiser, kinder, peaceful, grateful and more compassionate, we can actually change how the relationships work for us. We can have and enjoy the relationships and lives we’ve always dreamed of.

Higher levels of spirituality have also been linked to increased compassion, strengthened relationships, and improved self-esteem. “Our findings show that spirituality is significantly associated with better mental health and well-being and may add to an individual’s overall wisdom,” explains Dilip Jeste, senior associate dean for the Center of Healthy Aging and a professor of psychiatry and neuroscience at the UC San Diego School of Medicine. “Spirituality does not require religious faith but is characterized by humility and ever-present connectedness to oneself or to others or to an entity that is transcendent, such as Mother Nature or God or the soul. It helps reduce stress in many people and allows them to be more at peace, happier, and healthier.”


References:

  1. https://study.com/academy/lesson/what-is-psychosocial-health-definition-components-traits.html
  2. https://www.oprah.com/oprahshow/forging-a-spiritual-relationship/all
  3. https://www.psychologytoday.com/us/blog/the-athletes-way/202010/how-spirituality-wisdom-and-mental-health-are-intertwined
  4. https://www.forbes.com/sites/amymorin/2016/06/15/this-is-how-your-thoughts-become-your-reality/?sh=1dd1728528a0

Background:

Physical wellness: This means we exercise, eat well, practice safe sex, don’t do any dangerous activities like jumping off of buildings, and so on. Physical fitness increases physical wellness. By being physically fit and well, you are better able to take care of yourself and others, especially in a time of need. You are also better able to prevent illness and disease.

Intellectual wellness: Critical thinking, being curious, and always learning new things. Developing intellectual wellness is critical not only to help a person grow in school and do better at work, but it actually prevents the onset of disease. It’s been shown that people who regularly learn new things and challenge their mind can stave off many mental health problems.

Emotional wellness: Being confident, having a solid self-esteem, building trust, and being able to understand another’s feelings. A person who is emotionally well is aware of their feelings and is able to properly cope with them. Emotional wellness also implies a person can deal well with stressful situations.

Social wellness: Having good communication skills, the ability to establish good and healthy long-term relationships, and having good relationships with family and friends. Interpersonal relationships are very important in order to maintain a good emotional and physical state of being. We are, of course, ‘pack animals,’ so to speak, that depend on one another to survive and live well.

Spiritual wellness: The path to a spiritual wellness and relationship depends upon you because how you relate to yourself determines how spiritual you are toward others, according to Deepak Chopra. Developing compassion, forgiveness, being caring, having a sense of purpose and meaning in life. Spiritual wellness doesn’t automatically imply the need for religion in a person’s life. But, it does imply a personal relationship with God or committing to something higher. This personal relationship or commitment to something higher can be developed and found through things like nature, meditation, volunteer work, and family.

Mahatma Gandhi:

  1. You must be the change you wish to see in the world.
  2. Happiness is when what you think, what you say, and what you do are in harmony.
  3. Live as if you were to die tomorrow. Learn as if you were to live forever.
  4. Keep your thoughts positive because your thoughts become your words. Keep your words positive because your words become your behavior. Keep your behavior positive because your behavior becomes your habits. Keep your habits positive because your habits become your values. Keep your values positive because your values become your destiny.

References:

  1. https://www.chopra.com/articles/how-to-have-a-true-spiritual-relationship

Simple Living and Eating for Longevity

Living simply including how you eat is one secret to healthy living, aging and longevity

To live a long and healthy life, you should follow the eating regimen and lifestyle of people indigenous to the Blue Zone. Blue Zones are areas where people regularly live to be over 100 years young and the populations are in good health and they live simply.

Blue Zones five areas are: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California. It was found that they had nine things in common, including how they eat, despite being in completely different geographical locations and cultures.

Simply eating

Something people in the various Blue Zones around the world have in common is that their meals consist of whole foods and primarily plant-based ingredients, as longevity expert and Blue Zones founder Dan Buettner often says. Beans, whole grains, and lots of vegetables are all cornerstones of Blue Zone philosophy of simple eating.

“We believe 90 percent of Alzheimer’s can be prevented through a healthy lifestyle,” Dean Sherzai, MD, and Ayesha Sherzai, MD, a husband and wife team and directors of the Alzheimer’s Prevention Program at Loma Linda University Medical Center explain. “Data from many studies have repeatedly supported a whole-food, plant-based diet as being protective for brain health in general, and Alzheimer’s and stroke in particular.”

Food for longevity

Garlic has proven to be one key food for longevity because it’s linked to lowering inflammation and reducing the risk of cardiovascular disease. It’s also full of vitamins including vitamin B6, manganese, selenium, vitamin c, iron, potassium, and copper, which support cognitive health, boost the immune system, and work to keep blood sugar levels steady.


References :

  1. https://www.wellandgood.com/simple-salad-dressing/
  2. https://www.wellandgood.com/longevity-nutrition-tips/

The stock market is not the economy

The stock market is not the economy, rather it is one variable that indicates how the economy is doing and may perform down the road.

“The stock market is a market where stocks, a type of investment that represents ownership in a company are traded,” said Jessica Schieder, a federal tax policy fellow at the Institute on Taxation and Economic Policy. The stock market is where investors attempt to predict what’s going to happen in the economy or with a company’s stock price.

In contrast, the economy is a sum of goods and services, all of the things produced measured by gross domestic product (GDP).

“The stock market can be moody,” explains Laura Gonzalez, associate professor of finance at California State University, Long Beach. “Sometimes the stock market is positive about the future and sometimes it’s negative about the future.”

So remember, the stock market is not the economy. And the economy is not the stock market. But they are related.


References:

  1. https://www.marketplace.org/2019/09/30/the-stock-market-is-not-the-economy/

Healthy Diet for a Healthy Life | Consumers Reports

Eating a healthy diet can fix several common health concerns as you age like energy level, mood and balance.

A healthy diet is key to the healthy aging of your body and mind, according to Consumer Reports on Health. Additionally, it can help you ward off chronic diseases such as hearth disease, high blood pressure and type 2 diabetes.

Improving energy levels and mood

A healthy diet can help remedy numerous conditions (many of which become more common with age)—such as your balance and mood.

When the weather turns cold and days get shorter, we often turn to comfort foods which tend to be made mostly of refined carbohydrates, sugar, and fat. That combination may leave us feeling physically tired and emotionally cranky.

“When you eat simple, refined carbs, you get a quick increase of energy for about 20 or 30 minutes, and then a quick decrease,” says Lauri Wright, PhD, associate professor of nutrition at the University of North Florida in Jacksonville. “Those spikes and dips in energy are also bad for your mood because when your energy comes crashing down, your mood can crash too.”

Whole grains, such as brown rice and quinoa, work in the opposite way. “They release energy gradually and then gradually decrease over the course of 3 to 4 hours,” Wright says.

Getting adequate vitamin D may also be helpful for boosting your mood. Older adults may be prone to a defi­ciency, in part because the ability to produce D from sunlight declines with age. A 2018 study of almost 4,000 adults 50 and older in Ireland found that those with vitamin D deficiency (defined in this study as blood levels lower than 30 nanomoles per liter) were more likely to develop depression.

Improving balance

Your balance tends to get worse as you age, but one common cause is sarcopenia (age-related muscle loss). You can help your muscles stay strong by getting enough protein.

“The proteins in your muscles are constantly being broken down,” says Roger Fielding, PhD, associate director of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. “If you aren’t consuming enough protein in your diet, the breakdown exceeds synthesis and you have a loss of muscle mass.” And without strong muscles to support your joints, your balance may suffer, leaving you at greater risk of falling.

On average, older adults should aim for at least 0.6 gram of protein per pound of body weight per day—about 90 grams for someone who weighs 150 pounds. Make sure to spread it evenly among meals. “It’s important to deliver protein to your muscles throughout the day,” Fielding says. And be sure to get a mix of animal (lean meats, fish, dairy) and plant (beans, nuts, soy) sources.

Plant foods also contain antioxidants and polyphenols that can help reduce inflammation. “Increases in inflammatory compounds can have potent effects on muscle loss,” Fielding says. In one study in The Journal of Nutrition, older men and women with adequate blood levels of antioxidant vitamin C had an average of 1.6 percent and 3.4 percent greater muscle mass, respectively, than those with lower levels.

Healthy eating

Eating lots of high-quality plant foods and eating low amounts of animal-based foods, refined grains, added sugars, processed foods and ­unhealthy fats is good for your heart health. A plant-based diet can improve cholesterol and lower blood pressure. It also helps to protect against oxidative damage and to reduce inflammation.

Research has linked ultra processed foods to a higher risk for obesity, heart disease, and cancer. Some processing is relatively benign and even enhances healthy properties. But generally speaking, the farther your food gets from its original “whole” version, the more process and less good it becomes for you.

Healthy eating plan

What matters most is following a healthy eating plan. In one 2018 study involv­ing more than 81,000 women, those whose diets most closely matched one of three heart-healthy eating patterns—alternate Mediterranean, Dietary Approaches to Stop Hypertension (DASH), and 2010 Alter­native Healthy Eating Index—had a lower risk of developing chronic diseases over the 22-year study period.

To make it simple, at each meal fill half your plate with fruits and veggies (but limit starchy ones, such as potatoes). The other half should be made up of whole grains and plant-based protein, such as tofu, lentils, or nuts, most days, with modest amounts of fish, lean meat, and poultry less often.


References:

  1. https://www.consumerreports.org/healthy-eating/anti-aging-diet-moves/?EXTKEY=YSOCIAL_FB&fbclid=IwAR0LIDLQ73gonTqiiBcqMigeysuA1otE9VwXMvvrysCDHoJuIyelJuky0e4
  2. https://www.consumerreports.org/nutrition-healthy-eating/what-is-a-processed-food/
  3. https://www.consumerreports.org/packaged-processed-foods/processed-foods-are-bad-for-weight-loss/
  4. https://pubmed.ncbi.nlm.nih.gov/29071481/

Asset Allocation

Asset allocation is one of the most important factors in your success as a long-term investor according to many financial experts. It’s a hundred times more important than any stock pick and more important than knowing the next hot country to invest in… what option to buy… what the housing market is doing… or whether the economy is booming or busting.

Asset allocation is how you balance your wealth among stocks, bonds, cash, real estate, commodities, and precious metals in your portfolio. This mix is the most important factor in your retirement investing success.

Ignorance of this topic has ruined more investment and retirement portfolios than any other financial factor. Many investors have no clue on what a sensible asset allocation should be. So they end up taking huge risks by sticking big chunks of their portfolios into just one or two investment assets.

For example, people who had most of her wealth in real estate investments in 2008 experienced significant losses when the market busted in 2009. Or consider employees of big companies that put a huge portion of their net worth or retirement money into their company stock. Employees of big companies that went bankrupt, like Enron, WorldCom, Bear Stearns, and Lehman Brothers were totally wiped out. They believed in the companies they worked for, so they kept more than half of their retirement portfolios into company stock.

And it’s all because they didn’t know about proper asset allocation. Because of this ignorance, they lost everything. These examples demonstrate why asset allocation is so important because keeping your wealth stored in a good, diversified mix of assets is the key to avoiding catastrophic losses.

If you keep too much wealth – like 90% to 100% of it – in a handful of stocks and the stock market goes south, you’ll suffer badly. The same goes for any asset… gold, oil, bonds, real estate, or blue-chip stocks. Concentrating your retirement nest egg in just a few different asset classes is way too risky. Betting on just one horse or putting your eggs in a single asset basket is a fool’s game.

Spread your risk around.

A sensible asset mix should include five broad categories… cash, stocks, bonds, real estate, and precious metals. And, a favorite asset of all long-term investors should be cash. “Cash” simply means all the money you have in savings, checking accounts, certificates of deposit (CDs), and U.S. Treasury bills. Anything with less than one year to maturity should be considered cash.

It’s best to keep plenty of cash on hand so you can be ready to buy bargains in case of a market collapse. Investors flush with cash are often able to get assets on the cheap after a collapse – they can swoop in and pick things up with cash quickly, and often at great prices.

Generally, it’s recommended to hold between 10% and 15% of your assets in cash, depending on your circumstances. In fact, one of the major tenets of good financial planning is to always have at least 6 to 12 months of essential living expenses in cash in case of disaster. If you haven’t started saving yet, this is the No. 1 thing to start today.

Next, you have conventional equity stocks. These are investments in individual businesses, or investments in broad baskets of stocks, like mutual funds and exchange-traded funds (ETFs). Stocks are a proven long-term builder of wealth, so almost everyone should own some. But keep in mind, stocks are typically more volatile than most other assets.

Just like you should stay diversified overall with your assets, you should stay diversified in your stock portfolio. Once, a well-known TV money show host ask callers: “Are you diversified?” According to him, owning five stocks in different sectors makes you diversified. This is simply not true. It is a dangerous notion.

The famous economist Harry Markowitz modeled math, physics, and stock-picking to win a Nobel Prize for the work on diversification. The science showed you need around 12-18 stocks to be fully diversified.

Holding and following that many stocks might seem daunting – it’s really not. The problem is easily solved with a mutual fund that holds dozens of stocks, which of course makes you officially diversified.

Next you have fixed income securities, with are generally called “notes” or “bonds.” These are basically any instrument that pays out a regular stream of income over a fixed period of time. At the end, you also get your initial investment – which is called your “principal” – back.

Depending on your age and tolerance for risk, bonds sit somewhere between boring and a godsend. The promise of interest payments and an almost certain return of capital at a certain fixed rate for a long period of time always lets me sleep well at night.

Adding safe fixed-income bonds to your portfolio is a simple way to stabilize your investment returns over time. For people with enough capital, locking up extra money (more than 12 months of your expenses) in bonds is a simple way to generate more income than a savings account.

Another asset class is real estate. Everyone knows what this is, so we don’t need to spend much time covering this. If you can keep a portion of wealth in a paid-for home, and possibly some income-producing real estate like a rental property or a farm, it’s a great diversifier.

Precious metals, like gold and silver, an important piece of a sensible asset allocation

Precious metals, like gold and silver, are like insurance. Precious metals like gold and silver typically soar during times of economic turmoil, so it’s wise to own some “just in case.” Avoid the mindset of the standard owner of gold and silver, who almost always believes the world is headed for hell in a hand basket. You should remain an optimist, but also a realist and own insurance. Stay “hedged.”

For many years, the goal with hedging strategies was to protect wealth and profits from unforeseen events. Wealthy people almost always own plenty of hedges and insurance. They consider what could happen in worst-case scenarios and take steps to protect themselves. Poor people tend to live with “blinders” on.

So just like wearing a seat belt while driving or riding in a vehicle, it’s important to own silver and gold – just in case. For most people, most of the time, keeping around 3% to 5% of your wealth in gold and silver provides that insurance.

Asset allocation guidelines

There’s no “one size fits all” asset allocation. Everyone’s financial situation is different. Asset allocation advice that will work for one person, can be worthless for another.

But most of us have the same basic goals: Wealth preservation… creating safe consistent income… and safely growing our nest egg. We can all use some guidelines to help make the right individual choices. Keep in mind, what I’m about to say are just guidelines…

If you’re having a hard time finding great bargains in stocks and bonds, I think an allocation of 15%… even 20% in cash is a good idea.

This sounds crazy to some people, but if you can’t find great investment bargains, there’s nothing wrong with sitting in cash, earning a little interest, and being patient. If great bargains present themselves, like they did in early 2009, you can lower your cash balance and plow it into stocks and bonds.

As for stocks, if you’re younger and more comfortable with the volatility involved in stocks, you can keep a stock exposure to somewhere around 65%-80% of your portfolio. A young person who can place a sizable chunk of money into a group of high-quality, dividend-paying stocks and hold them for decades will grow very wealthy.

If you’re older and can’t stand risk or volatility, consider keeping a huge chunk of your wealth in cash and bonds… like a 25%-35% weighting. Near the end of your career as an investor, you’re more concerned with preserving wealth and keeping up with inflation than growing it, so you want to be very conservative.

As a guideline, the big thing to keep in mind with asset allocation is that you’ve got to find a mix that is right for you… that suits your risk tolerance… your station in life. Whatever mix you choose, just make sure you’re not overexposed to an unforeseen crash in one particular asset class. This will ensure a long and profitable investment career.

In summary, asset allocation is how you balance your wealth or net worth assets among stocks, bonds, cash, real estate, commodities, and precious metals in your portfolio. It is the single most important factor in your success as an investor.


References:

  1. https://stansberryinvestor.com/media-article/328231?fbclid=IwAR2z_5CGah4ZGsSJPoMsSX8Tb9jExRTJIWmedbMI7Il18Wjii8RtjzFTDLg
  2. https://www.investopedia.com/terms/h/harrymarkowitz.asp

Get Your Annual Influenza (Flu) Shot

“Protect yourself this flu season with a flu shot” Piedmont Healthcare

The Centers for Disease Control and Prevention (CDC) and medical experts across the country are urging Americans to get their flu shot this fall. With peak flu season fast approaching, health experts have emphasized that this year, more than ever, it’s important to get vaccinated for the seasonal flu. 

Additionally, influenza vaccines are more available and easier to obtain this season then past influenza seasons. The CDC recommend that you start getting your flu shot.

Flu season usually starts in the fall and can last well into spring.

Flu season can be hard to predict since it usually starts in early fall around October and continues into spring. December through March are considered peak flu season in the U.S.—the time when most people get the flu. It’s good to be aware of flu season but you should also know that you can get the flu any month of the year. The best way to stay protected is by getting a yearly flu vaccination.

“Out of any year in your lifetime, this is the year to get your flu shot,” said Dr. Jane Kim, a VA physician. “This is an extraordinary year and it’s to protect you and your family. Flu shots are safe and effective. You want to be prepared and protected.”

To accommodate the expected increase in Americans getting flu vaccines this year, more flu vaccines have been orders nationwide than last year to meet the demands and avoid vaccine shortages.

Flu vaccination reduces the risk of flu illness

Had a flu shot last season? You need a new one now, and it’s best to get it early.

CDC conducts studies each year to determine how well the influenza (flu) vaccine protects against flu illness. While vaccine effectiveness (VE) can vary, recent studies show that flu vaccination reduces the risk of flu illness by between 40% and 60% among the overall population during seasons when most circulating flu viruses are well-matched to the flu vaccine. And, the flu shot “takes about two weeks after getting the vaccine into your body to build up enough antibodies to protect against the flu,” commented Jean Moorjani, MD, a pediatrician at Orlando Health Arnold Palmer Hospital for Children.

For military veterans, getting a flu shot will be easier this year. The Community Care Network has been expanded to include more than 60K partner locations where enrolled veterans can get a no-cost flu shot. Community Care Network providers are a vital part of VA’s health care network, ensuring eligible Veterans and their beneficiaries get the timely, high-quality health care they need.

With the COVID-19 pandemic continuing to persist across the United States, it is imperative for healthcare providers that come in contact with patients to get their flu shot this year. And, because of the COVID-19 pandemic, reducing the spread of respiratory illnesses, like flu, this fall and winter is more important than ever. “People are scared to go out,” Dr. Jane Kim said.

According to the CDC, for the week ending October 17, 2020, seasonal influenza activity in the United States remains low.

For more information on the flu vaccine, visit https://www.cdc.gov/flu/prevent/keyfacts.htm and to find the location nearest to you to receive your annual flu vaccine, visit Vaccine Finder or visit your healthcare provider.

For mor information, view the videos below:

Influenza facts and advice video from the Cleveland Clinic:


References:

  1. https://www.cdc.gov/flu/season/index.html
  2. https://www.health.com/condition/cold-flu-sinus/how-long-for-flu-shot-effective
  3. https://www.cdc.gov/flu/vaccines-work/vaccineeffect.htm#howeffective
  4. https://www.flumistquadrivalent.com/about-the-flu/when-is-flu-season.html?source=fmq_c_c_168&umedium=cpc&uadpub=bing&ucampaign=flumist_ub_resources_dtc_sd_exact&ucreative=season_exact&uplace=2020influenza&outcome=udtc&cmpid=1&&msclkid=9db03de7525e16a2211862641efdcf45&gclid=9db03de7525e16a2211862641efdcf45&gclsrc=3p.ds

A Powerful Attribute for Success: Mindset

Act in spite of fear!
 

Failure is a necessary evil on the road to success.

Your mindset is probably holding you back from creating the abundant life you dream and desire. Your mindset is your collection of thoughts and beliefs that shape your thought and habits.  And your thoughts and habits affect how you think, what you feel, and what you do.  Your mindset impacts how you make sense of the world, and how you make sense of yourself.

The 2% Mindset’.

“Adapting a growth mindset means recognizing that success is not about avoiding failures, but rather about embracing them, taking on challenges, and not giving up.” James Clear.

With a 2% or growth mindset, people believe that their most basic abilities and skills can be developed through dedication, deliberate practice, effort and hard work. This view of mindset creates a love of learning, growing and a resilience that is essential for success.

“To live is the rarest thing in the world. Most people exist, that is all.” Oscar Wilde

It’s postulated that only 2% of the population go for their dreams with confidence and excitement. They make a conscious decision to live “outside the box”.  They have the confidence to live a life of adventure and are willing to go for their dreams….the bigger the better. 

Only 2% of the population choose happiness and fulfillment. Only 2% of the population get the most out of life by exploring new things and embracing the unknown. Only 2% of the population live life without limits and act in spite of fear. In other words, only 2% of the population live a life beyond their comfort zone.

To achieve this mindset, you must actively change your way of thinking. You must act in spite of the fear. Rather than fear the unknown these 2% embrace the unknown.  Change is something to be embraced, as well, and they seek it with gusto.  The 2% have been able to embody an abundance mindset, not merely as a concept but as a way of being.  A life of contentment and fulfillment is their ultimate prize.

The remaining 98% of the population

The majority of the people (98%) in this world make a conscious decision to live in a comfort zone of their own making. They remain in their comfort zone and are content with just getting by. This zone is a place that is easy, routine, and secure.  It is easy to be like everyone else as it helps keep fear at bay.

98% of the population live their lives playing it safe, doing the right things and save themselves for some future event that never happens. 98% of the population enjoy being like everyone else and simply let life push them into submission because they have no guts. Deep down inside they are fearful and terrified of taking risks and end up settling for less. They really want to succeed, but the fear of losing is greater than the excitement of succeeding. 98% of the population will look back one day and know that deep down inside they didn’t go for it.

“Success occurs when your dreams get bigger than your excuses.” Anonymous

Fear, a powerful teacher.

The fear of failure is preventing you from realizing your true potential. It stops you from going for your dreams, be that public speaking, or maybe starting your own business. Most people wished that they had honored even a half of their dreams and had died knowing that it was due to choices they had made, or not made. But, “you need to fail, learn how to fail and condition yourself to fail” in order to find success, according to Tim Ferris.

Where there is uncertainty and fear, it’s easy to stay in your comfort zone and not face the unknowns. You experience resistance. Resistance is fueled by fear. And you feel fear because you don’t know what you don’t know and so you make up stories.

It’s important to embrace the unknown; find out how truly exiting and reinvigorating it can be. Live without limits, and enjoy exploring new things.

Regrets of the dying:

“Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. All fear of embarrassment or failure — these things just fall away in the face of death, leaving only what is truly important.” Steve Jobs

Bonnie Ware, an Australian palliative nurse, counseled the dying in their last days and recorded their most common regrets. In her book The Top Five Regrets of the Dying – A Life Transformed by the Dearly Departing, she shared the top five regrets of the dying:

  1. I wish I’d had the courage to live a life true to myself, not the life others expected of me.
  2. I wish I hadn’t worked so hard.
  3. I wish I’d had the courage to express my feelings.
  4. I wish I had stayed in touch with my friends.
  5. I wish that I had allowed myself to be happier.

Take these five wishes of the dying to heart and avoid living a life full of regrets and unrealized dreams. Mark Twin said it best: “Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream.”

“Health brings a freedom very few realise, until they no longer have it.” Bonnie Ware


References:

  1. http://sourcesofinsight.com/what-is-mindset/
  2. http://www.amazon.com/exec/obidos/ASIN/B000FCKPHG/thbosh-20/
  3. https://www.cnbc.com/2017/08/07/how-overcoming-the-fear-of-failure-helped-steve-jobs-and-bill-gates.html?__source=iosappshare%7Ccom.apple.UIKit.activity.Message
  4. https://www.inc.com/tom-popomaronis/only-2-percent-of-world-embraces-these-11-risky-mindsets-heres-why-everyone-else-doesnt-but-should.html
  5. https://bronnieware.com/blog/regrets-of-the-dying/
  6. https://substanceeducation.com/2015/05/23/a-2-mindset/

Preventing a Ransomware Attack | NoMoreRansom.org

“We are experiencing the most significant cyber security threat we’ve ever seen in the United States.” FBI

Ransomware is malware that locks your computer and mobile devices or encrypts your electronic files. When this happens, you can’t get to the data unless you pay a ransom. However this is not guaranteed. The general advice is not to pay the ransom. By sending your money to cybercriminals you’ll only confirm that ransomware works, and there’s no guarantee you’ll get the decryption software key you need in return.

FBI warns of attacks

Federal agencies warned that cybercriminals are unleashing a wave of data-scrambling extortion attempts against the U.S. health care system designed to lock up hospital information systems, which could hurt patient care just as nationwide cases of COVID-19 are spiking.

The FBI and two federal agencies warned that they had “credible information of an increased and imminent cybercrime threat to U.S. hospitals and healthcare providers.” The alert said malicious groups are targeting the sector with attacks that produce “data theft and disruption of healthcare services.”

Independent security experts say ransomware has already hobbled at least five U.S. hospitals, and could potentially impact hundreds more.

Prevention is possible

Following simple cyber security advice can help you to avoid becoming a victim of ransomware.

How to prevent a ransomware attack, according to NoMoreRansom.com:

  1. Back-up! Back-up! Back-up! Have a recovery system in place so a ransomware infection can’t destroy your personal data forever. It’s best to create two back-up copies: one to be stored in the cloud (remember to use a service that makes an automatic backup of your files) and one to store physically (portable hard drive, thumb drive, extra laptop, etc.). Disconnect these from your computer when you are done. Your back up copies will also come in handy should you accidentally delete a critical file or experience a hard drive failure.
  2. Use robust antivirus software to protect your system from ransomware. Do not switch off the ‘heuristic functions’ as these help the solution to catch samples of ransomware that have not yet been formally detected.
  3. Keep all the software on your computer up to date. When your operating system (OS) or applications release a new version, install it. And if the software offers the option of automatic updating, take it.
  4. Trust no one. Literally. Any account can be compromised and malicious links can be sent from the accounts of friends on social media, colleagues or an online gaming partner. Never open attachments in emails from someone you don’t know. Cybercriminals often distribute fake email messages that look very much like email notifications from an online store, a bank, the police, a court or a tax collection agency, luring recipients into clicking on a malicious link and releasing the malware into their system.
  5. Enable the ‘Show file extensions’ option in the Windows settings on your computer. This will make it much easier to spot potentially malicious files. Stay away from file extensions like ‘.exe’, ‘.vbs’ and ‘.scr’. Scammers can use several extensions to disguise a malicious file as a video, photo, or document.
  6. Prevent the infection from spreading. If you discover a rogue or unknown process on your machine, disconnect it immediately from the internet or other network connections (such as home Wi-Fi) — this will prevent the infection from spreading.

There is some good news; sometimes it is possible for infected users to regain access to their encrypted files or locked systems, without having to pay cybercriminals. The site, NoMoreRansom.org, has created a repository of keys and applications that can decrypt data locked by different types of ransomware.


References:

  1. https://www.nomoreransom.org/en/prevention-advice.html
  2. https://finance.yahoo.com/news/fbi-warns-ransomware-assault-threatens-045020352.html?utm_content=buffereda70&utm_medium=social&utm_source=facebook.com&utm_campaign=yahoofinance&fbclid=iwar3oe_50gpble_5qsdzzfisph9mrzoqntgrbtpwe4ypxcfxbjlsimxeqvqg&guccounter=1&guce_referrer=aHR0cDovL20uZmFjZWJvb2suY29t&guce_referrer_sig=AQAAAJNntoT0-u5WR8b7u270VS8dxLGxdRqAV_CKIjMruMa158Szv2KzHYHYZwfQbkGZkRu2mLDRpWIX4G27oN-LlCeb7PD706F51B87qLrCWoh5sC-EQfnccM4CFMfu8KAtB5-pca-gn8eGCkv3LL5OjsoZjCKF2XKoV12OG5zszKhA