Issuu

COMMUNITY CARES

From your neighbors, for your neighbors

Estrella Publishing

October 2020

Home Learning Resources Elementary

Middle/High School

ABCmouse Early Learning Academy

BBC My World Media Literacy

www.abcmouse.com/teachers This program is free for teachers and offers over 800 lessons for children in preschool to 2nd grade.

education.microsoft.com/en-us/resource/939cc059 This suite of standards-aligned resources includes 10 lesson plans with curriculum extensions, 10 dynamically produced video segments from BBC World Service, and a professional development introduction video to help educators kick start the use of the My World education element in their classrooms.

AWE Learning awelearning.com/library-resources/ Printable resources for at home learning

Benchmark Education goto.benchmarkeducation.com/acton/fs/blocks/showLandingPage/ a/34723/p/p-015b/t/page/fm/0?sid=TV2:exleKYHmD Free eBook libraries and educational resources

edHelper www.edhelper.com/teacher-education/Daily-Free-Learning-Workbooksfor-Teachers-to-Share-with-Parents-while-Schools-are-Closed-Kids-willactually-do-these.htm Provides printable worksheets for teachers and homeschooling

General Tips

Carnegie Learning www.carnegielearning.com A free blend of textbook and software resources and support to help you facilitate at-home learning for your math class

Everydae SAT Prep everydae.com/signup?utm_source=weareteachers&utm_medium=list&utm_ campaign=covid_19_closures Online SAT prep program that is free while schools are closed

Hippocampus hippocampus.org Thousands of videos in 13 different subject areas with the ability to create teacher playlists.

Movement In a normal school day, kids are always on the move, but at home there is a limit to how much activity is allowed. Encourage movement and exercise before work will break down excess nerves or jitters.

Visual Checklist For some students, having a visual, physical checklist of what is expected or their future tasks help to keep them on track. www.understood.org/en/school-learning/learning-at-home/homework-study-skills/online-learning-how-to-prepare-child

Schedule Creating a consistent schedule for your child will help structure their day and help them organize their tasks that’s reminiscent of their school schedule.

Distractions By creating a study space for your child, you can get rid of any distractions that could interrupt their learning. This also helps develop a focused mindset while in that environment. Source: www.weareteachers.com/free-online-learning-resources/ | education.jhu.edu/2020/04/8tipsforfocus/ | Image by Element5 Digital

Mary Ann Evans “Your Neighborhood Real Estate Specialist”

West USA Realty Direct Line 602-526-3709 info@maryannevans.com

Estrella www.MaryAnnEvans1.com Publishing

If you are currently working with an agent, this is not meant as a solicitation. This information is deemed reliable, but not guaranteed.

FULL SERVICE AUTO REPAIR

500 N.Bullard, Suite C-25 & 26 Goodyear, AZ 85338 Master Technicians in Japanese & Domestic Vehicles 2 Year Warranty!

Catherine Uretsky Publisher & Editor

Al Uretsky Publisher & Sales Exec

Published by Estrella Publishing LLC, PO Box 6962, Goodyear AZ 85338. Additional copies and article reproductions can be obtained for a fee by contacting info@EstrellaPublishing.com

SENIOR CITIZEN & MILITARY DISCOUNTS

623-873-0949

Family Owned & Operated

www.DanielsTotalCarCare.com

Catherine Uretsky, Publisher and Editor 623.594.9283 info@EstrellaPublishing.com Al Uretsky, Publisher and Sales Executive 623.594.9283 info@EstrellaPublishing.com All contents © 2010-present Estrella Publishing LLC. All Rights Reserved. Reproduction in any form, in whole or part, without written permission from Estrella Publishing LLC is prohibited. Estrella Publishing accepts freelance contributions, there is no guarantee that materials will be used or returned. Some content is provided by Brandpointe and Family Features. Estrella Publishing is not responsible for the views of contributing writers and assumes no responsibility for errors appearing within. Opinions expressed are those of the writers and not necessarily those of the Publisher or Advertisers. Estrella Publishing reserves the right to restrict all advertisement to their proper classification and to edit or reject any copy at its sole discretion.

Certiied Master Tech W Valley Specialist

Free In Shop Estimates!

Neither this publication nor Estrella Publishing is an agent of or in any way affiliated with the associated Developer nor Homeowners Association, or any of their respective affiliates. This publication has not been approved by, sponsored by, or endorsed by the associated Developer nor Homeowners Association in any way.

COVID-19 We are fortunate that both the state and federal governments have identified Pest Control as an essential service; therefore, we are able to continue keeping you safe from infestations. We take your health, seriously and will continue to utilize the accepted rules of “social distancing”.

Call Larry Cash, to schedule your appointment today!

623.680.6619

Quality Pest and Termite Control

Check out “The Bug Guy” article! Your full service Pest and Termite control company. Ask for your new customer discount!

www.estrellamtnpest.com Estrella Publishing

October 2020

From Me To You... “Welcome to the new normal!” How many times have you heard that recently? And what does your ‘new normal’ look like? Is it much the same as before Covid came crashing into our lives? Are you back to work and socializing, or are you confined to your home, sheltering in place?

I think most of us are somewhere in the middle of those options. Back to work, absolutely, but perhaps being more mindful of who you see and how you take part in social gatherings. Many of you have taken on the role of substitute teacher. I know that is the biggest change in my daily life. My son is enrolled in an online version of high school which involves watching a very dry, pre-recorded, ancient (I am talking early 1990’s) presentation for each subject and participating in tests and quizzes to show his grasp of the knowledge. The problem is that it just doesn’t work. What teenager do you know that can learn effectively this way? Oh, and to add a cherry on top, there are many times when he has answered a question correctly (for example using the word one instead of the numerical value 1) but it was marked incorrect. Frustration is high in our household on those days. I am sure many of you have similar stories to tell and I sympathize with you.

West Valley Rock 623-386-8777

We Still Don’t Sell Donkeys!

Weekdays : 6am - 5pm Saturdays : 6am - 2pm Sundays closed 25376 W. Tonopah Salome Hwy. Buckeye, AZ , 85396

Estrella Publishing

So to help him as much as I can, I have been auditing his classes. As he watches the Power Point presentation, I take notes and think of ways I would have presented that information. I try to explain the lesson in a way that a teenager will understand and absorb. I can do this in some subjects with ease. History? Love it! Sociology? Not a problem. Physics???? Oh dear lord, physics. I purchased Physics for Dummies to help me and I have come to the conclusion that I am indeed a dummy in physics. Not because of the Physics but because of the Math! I have discovered glaring holes in my Mathematical education, in particular Trigonometry and Algebra. Turns out you need a sound grasp of Trig and Algebra to solve the many, many, many equations in Physics. Who knew? So off I went and purchased Algebra for Dummies. I should probably get Trig for Dummies while I am at it ... Turns out that my ‘new normal’ consists of realizing how many gaps I have in my education and trying to prevent that from becoming my son’s reality too. Good luck to you all, whatever your ‘new normal’ is throwing at you!

Catherine Uretsky Editor, Estrella Publishing info@estrellapublishing.com 623-594-9283

Family owned & operated traditional Butcher Shop. We carry USDA prime grade meats, with a minimum of 30 day aging. Our chicken & pork is all natural with no sodium, nitrates or added solutions. We also have sausage! 14960 W. Indian School Rd, Ste 380 (623) 248-1206 oothehookmeatshop.net

October 2020

PALM VALLEY

Palm Valley 9/30/20

Estrella Publishing

October 2020

On Our Cover Local resident, Dr. Boyd’s marches alongside his advocacy for vulnerable youth by participating in the 2nd annual 11Summits movement: 11 Arizona summits will be tackled in just 48 hours, without sleep, to raise awareness and funds for CASA in Arizona and Colorado.

Originally scheduled for a spring weekend in May, the 11Summits movement postponed its annual event to benefit Arizona’s most vulnerable youth, those in foster care, due to the coronavirus pandemic. 11Summits recently announced the event will be held October 10 and 11. In addition, the event will proceed in a socially-responsible way by allowing only 10 hikers to summit 11 Arizona mountains on behalf of the original group size of 36 men and women. The 10 participants will conquer 11 of Arizona’s toughest peaks in just 48 hours to raise funds for local nonprofit, Voices for CASA Children, and partnering program Colorado CASA. In the inaugural year of the event in 2019, the 11Summits team raised more than $96,000 for the Arizona and Colorado CASA volunteer

Succentrix Business Advisors offers a 10% Law Enforcement Discount

214

VeronicaSas@Succentrix.com

www.SuccentrixPhoenix.com 6

Estrella Publishing

programs with the funds going directly back to support CASA volunteers (Court Appointed Special Advocates). These volunteers are assigned by the court to advocate for the best interests of foster children navigating the child welfare system. “We want the children to know we’re still here, we’re doing our part to make sure they know that they’re not forgotten,” says Jim Steg, co-founder of 11Summits. “By adjusting the logistics of the event to stay within CDC guidelines, and having 10 hikers participate on behalf of the entire group, we’ve found a socially-responsible way to persevere, to be a light for these children in dark times. We won’t give up on these children.” As many children have been out of the public eye since March due to social distancing, the funds raised during this event are more important than ever before as the need for more CASA volunteers is anticipated to be great in the coming months. CASA volunteers act as the eyes and ears of the court and often work in tandem with case workers to ensure the needs of vulnerable youth are met while living in out-ofhome care. They are the only consistent, unpaid adults in the lives of youth living in foster care. “I’ve been deeply touched by the role of CASA volunteers and the important work they do,” Steg said. “It’s heartbreaking to hear what some of these kids go through; by having a constant by their side, a CASA, they have a chance to thrive like every child deserves. It gives me great purpose knowing that I am helping in some way to raise awareness and support for such a valuable cause.” With just 10 hikers raising funds for this year’s event, Steg hopes to surpass last year’s record and raise at least $200,00. This is done through 11summits.com. For more information about this event and how to sponsor the hikers, please visit 11summits. com

October 2020

Flu Vaccine

Flu causes millions of illnesses, hundreds of thousands of hospitalizations, and tens of thousands of deaths in the United States yearly. This year, because of the COVID-19 pandemic, it is more important than ever to get a flu vaccine to protect yourself, your family and your community from flu and its potentially serious consequences. Both flu and COVID-19 are respiratory illnesses that are thought to spread mainly by droplets when people who are infected cough, sneeze or talk. Both flu and COVID-19 can be spread to others before infected people know they are sick. There are also some key differences between flu and COVID-19. COVID-19 seems to spread more easily than flu and causes more serious illnesses in some people. It can also take longer before people show symptoms and people can be contagious for longer. Another important difference is there is a vaccine to protect against flu. There is currently no vaccine to prevent COVID-19. The best way to prevent infection is

to avoid being exposed to the virus. While what will happen this fall and winter is uncertain, CDC is preparing for flu and COVID-19 to spread at the same time. Besides making people sick, this could result in a dangerous public health situation because both diseases can cause serious illness that might require hospitalization. Getting a flu vaccine provides the best protection against flu and is particularly important this year. Flu vaccines help reduce the risk of developing potentially serious flu complications. This is especially important for people with certain long-term health conditions like diabetes, asthma and heart disease. Flu vaccines are also important for people who are 65 years or older who are more likely to get very sick from flu. Reducing the number of people who are sick with flu also can reduce the burden on our medical systems. More people getting vaccinated can mean that fewer people will need to go to doctorsâ€™ offices for flu treatment and testing, and fewer people will need to seek urgent medical care or be hospitalized with flu. These reductions in doctor visits and hospitalizations can help save medical resources needed for the care of COVID-19 patients. CDC recommends everyone 6 months and older get their flu vaccine in September or October, or as soon as possible after that. Talk to your healthcare provider, pharmacy, or health department about getting your flu vaccine. Doctors, pharmacists and other health professionals are putting new procedures in place to keep people safe from COVID-19 during vaccination. Itâ€™s also important to continue social distancing, wearing a mask and washing hands often - all these actions help slow the spread of respiratory illnesses, including COVID-19 and flu. Not sure where to get a flu vaccine? Visit vaccinefinder.org to find a vaccination location near you.

Estrella Publishing

October 2020

Get On Your Bike

For kids, biking is one of the gateways to growing up. There are plenty of good reasons for anyone to get outside and ride a bike. Especially during this time of social distancing, bike riding offers the perfect opportunity to shake off cabin fever and safely enjoy the fresh air.

Benefits of bike riding For tweens and teens, there are many benefits of owning and riding a bike, including: * It gets kids outside away from screens to enjoy fresh air and vitamin D-giving sunshine. * It promotes cardiovascular health. * It builds muscles, while improving balance and coordination. * It improves mental health by helping to reduce anxiety or stress. * It is good for the environment, offering an emissions-free mode of transportation. * It helps build self-confidence and relationships with others who like cycling too. Safety tips Kids heading out on their bikes should follow

Estrella Publishing

basic guidelines to protect their health and safety. Remind your tween or teen to: * Always wear a helmet, even for a

short trip. * Be visible by wearing bright clothing and using reflectors or lights to ensure others can see you, especially in the early morning or around sundown. * Always use sunscreen to protect exposed skin from UV rays. * Stay hydrated by drinking plenty of fluids. * Stick to bike paths, if possible, rather than riding on the street. * Obey all traffic laws. * Stay alert while riding. * Donâ€™t use ear buds or headphones that could prevent you from hearing traffic or other dangers. * Donâ€™t use your phone or text while riding stop and get off the trail to use any device. Now is the perfect time to get your kids biking and consider helping foster kids do the same. For more information about the Together We Rise Bikes for Foster Children program or how to sponsor a bike for kids who need one, visit TogetherWeRise.org.

October 2020

Midday Slump You’ve probably felt it - that time of day when your brain gets foggy and you have trouble concentrating. All you can think of is taking a nap. For some, it happens right before or after lunch, for others in the late afternoon. You may reach for a caffeinated beverage or sugary snack to try to boost your energy, but that only offers a short-term fix. What can you do to keep better energy and focus throughout your entire day? Here are a few tips that will not only help you power through your day better but will also improve your overall health - mental and physical. 1. Give yourself a break If you spend much of your day sitting, taking frequent short breaks to switch up your activity level will help you stay alert. Set a timer on your phone or computer to remind you to get up once or twice every hour to move for five to ten minutes: * Take a brief walk, even just around the house, or march in place * Do gentle stretches to loosen up * Dance to upbeat music, pumping your arms in the air * Tackle a quick errand or chore Anything that gets your blood flowing will perk you up - just don’t wait until you’re already feeling drowsy to take a break. 2. Breathe easy As part of your regular breaks, or even more frequently, sit up straight in your chair and take a few deep breaths in a row to get more oxygen to your brain. Establish a habit, like taking a deep breath after each email you answer, or before a meeting. Estrella Publishing

If you’re home with the kids, encourage them to join you on your movement and breathing breaks.

3. Add a vitamin and nutrient-packed dietary supplement to your routine Instead of reaching for a sugary beverage or tenth cup of coffee, try an energy supplement drink. Vitamins such as A, B-6, B-12, C and E, plus minerals including Zinc, help give your body what it needs to keep going in the afternoon. 4. Get outside Sunshine provides your body with vitamin D, which is a great, natural pick-me-up, and fresh air encourages deep breathing. Just sitting outside for 15 minutes can help boost your energy - but a short brisk walk outdoors is even better. 5. Snack smart When you’re getting that sleepy feeling, avoid the temptation of empty carbs and sweet treats. Try keeping healthy snacks nearby like a container of raw nuts or hard-boiled eggs in your refrigerator so you can snack. The protein in nuts and eggs helps give you some sustained energy without the undesirable effects of bingeing on less healthy snacks. 6. Sleep well Nothing is more important for maintaining your energy levels than getting enough sleep: * Stick to the same bedtime and waking time every day, even on weekends. * Give yourself an hour of “wind-down” time before bed. Put electronic gadgets away and relax with a book, soothing music or warm bath. * Make sure your bedroom is as dark and quiet as possible. Don’t wait until you’re feeling an energy slump to take good care of yourself. A proactive approach to your health and wellness will help you feel better and stay focused all day long.

October 2020

Business 411 When A Recession Comes, Don’t Stop Advertising.

There have been a number of studies going back nearly one century that point out the advantages of maintaining or even increasing ad budgets during a weaker economy. Those advertisers that maintained or grew their ad spending increased sales and market share during the recession and afterwards. As a popular adage says, “When times are good you should advertise. When times are bad you must advertise.” There are several reasons to advertise during a slowdown. • The “noise level” in a brand’s product category can drop when competitors cut back on their ad spend.

• Brands can project to consumers the image of corporate stability during challenging times. • Studies have shown that direct mail advertising such as community magazines, can provide greater short-term sales growth, increases during a recession. • When marketers cut back on their ad spending, the brand loses its “share of mind” with consumers, with the potential of losing current and future sales. An increase in “share of voice” typically leads to in an increase in “share of market.” An increase in market share results, with an increase in profits. Another strategy used by marketers is using short-term price incentives to match the economic climate with consumers who are seeking a good deal. Another creative strategy is pointing out the value the brand provides. Although the natural inclination for advertisers is to cut back on advertising during a recession, those brands that maintain their ad budget and/ or change their messaging can get a long-lasting boost in sales and market share. Perhaps the best quote about advertising in a recession came from Sam Walton, the founder of Wal-Mart. When asked, “What do you think about a recession?” he responded, “I thought about it and decided not to participate.” -----------------------------We at Estrella Publishing are open for business and here working overtime to support our clients and potential future clients with their marketing strategy. Call / text 623-594-9283 with any questions.

Estrella Publishing

October 2020

Pet Health

Remember your four-legged family members when considering seasonal changes to your wellness program. Fall is the perfect time to take steps to keep pets healthy, too. 1) Plan that vet visit. Annual check-ups that include immunizations, physical exams, routine blood work and prescription refills are as important to pet health as they are to human health. Routine wellness visits can also save petcare dollars in the long run through preventive care and early disease detection. If your pet missed his or her annual check-up last spring, consider getting that visit rescheduled. Most veterinarians offer pet wellness appointments with curbside drop-off and pick-up to help safeguard owners’ health. 2) Get off the couch. Summer’s heat is giving way to cooler temperatures, so resist the temptation to forgo your dog’s evening walk for yet another movie marathon. Not only will outdoor exercise help whittle your pet’s waistline and promote joint health, but getting outside to enjoy the

25 Point High Touch Sanitizing Service FREE UPGRADE All cleanings are upgraded absolutely free through the end of November! We will sanitize the following with our pH7Q Dual hospital grade disinfectant: • Sanitize Hand Rails • Equipment Controls (Electronics etc) • Cabinet & File Drawer Knobs / Handles • Chair Arms • Mouse, Keyboard • Dresser knobs • Remotes • Door Knobs • Handles • Light Switches • Bathroom Counters • Front door handle • Doorbell

• Bathroom Counter Items & dispensers • Toilet Inside & Out • Sanitize Faucet • Shower Fixtures • Sanitize bathroom counters • Cabinet Pulls • Sanitize Kitchen Counters • Sink Fixtures • Appliance Controls & Knobs • Sanitize Appliance Handles • Cabinet Pulls • Small Appliances (Coﬀee Pots, Etc)

Estrella Publishing

fall colors can boost your own caloric burn and mental outlook as well. 3) Don’t “fall” back on parasite prevention. The American Heartworm Society recommends giving heartworm preventives - many of which prevent a host of common parasites - to dogs and cats year-round. While heartworms are spread by mosquitoes, it’s nearly impossible to guess when you’ll see the last one in the fall or the first one next spring. 4) Rethink your pet’s fall wardrobe. Protective wearables make more than a fashion statement for many pets. Arthritic senior dogs, as well as short-haired dogs or lean breeds that chill easily, will be more comfortable if you slip on a cozy fleece coat when clipping on their leash. Just make sure your pup’s garment has a snug vs. a tight fit - and consider coats with reflective fabric if you favor nighttime walks. And if your fall activities include hunting with your dog, make sure to outfit your four-legged companion with a hunting vest. 5) Hide the Halloween treats. Whether or not your kids go trick-or-treating this year, you may be making plans to stock up on Halloween candy. Just remember that certain human treats may be toxic to your pets. Chocolate is hazardous to both dogs and cats, sugar can throw off your pet’s electrolyte balance and certain artificial sweeteners can cause liver failure in dogs. So go ahead and keep the candy to yourself. Just keep it away from your pets while you’re at it. Staying healthy has never felt more important than it does this fall. Do your pets a favor and prioritize their health, too.

October 2020

Medicare Part B Medicare Part D, which helps cover prescription drug costs, has its own terminology. Medicare Annual Enrollment runs from Oct. 15 to Dec. 7, so now is a good time for a refresher on key words to inform your coverage decisions for 2021. Deductible, copay and coinsurance A deductible is the amount you pay out of pocket in a given year for eligible prescription drugs before your plan’s coverage kicks in. The deductible can vary from plan to plan. Some plans charge a copay, a flat fee, each time you fill a prescription. For example, a plan may require you to pay $2 when you fill a prescription for generic drugs and a higher amount for brand-name drugs. With coinsurance, you pay a set percentage of the cost of the drug instead of the flat fee associated with a copay.

plan formularies can change from year to year, so don’t assume that the prescription drugs covered under your current plan will carry over in 2021.

Drug tiers A Medicare Part D plan’s formulary is made up of tiers, depending on the cost of the medications. The lower tiers generally include preferred generic drugs, and many plans cover these medicines with low or no copay or coinsurance. Higher tiers generally include brand-name drugs and specialty medications and tend to have higher copays or coinsurance. So, talk to your doctor to see if the brand-name prescription you take can be replaced with a generic version. Preferred pharmacy network A Part D plan may designate a preferred network of pharmacies, and if you use these pharmacies, you can save money on prescriptions. The donut hole The majority of Part D plans have a coverage gap known as a “donut hole.” For example, in 2020, you enter this donut hole once your out-of-pocket costs (including deductibles, copays and coinsurance) for prescription drugs reach $4,020. Once you’re in the donut hole, you will pay 25% of the cost of your drugs. In past years, this percentage was higher. In 2020, once your out-of-pocket costs reach $6,350, you exit the donut hole and pay a smaller coinsurance. Your Part D plan tracks your out-of-pocket spend progression and should be accessible on your plan website and monthly statements.

Formulary Part D plans are offered by private insurance companies, and each plan has what’s known as a formulary, a list of the prescription drugs covered under the plan. And keep in mind that 12

Estrella Publishing

Visit GetToKnowMedicare.com to access resources to help you prepare and make confident choices.

October 2020

Save @ The Store Now more than ever, parents are struggling to provide for their families during these uncertain and challenging times. A recent survey conducted by the Brookings Institution finds 1 in 5 young children in the U.S. are not getting enough food during this pandemic, and food insecurity is rising at an unprecedented rate. Fortunately, financial expert and author Tonya Rapley has a few savvy tips to help families tweak their grocery-store routine to reduce spending: Cut out convenience costs When shopping for foods such as meat, fruits and vegetables, you pay a premium for precut and specialty items. Although it can seem tempting to grab pre-cut ingredients like chicken breasts to incorporate into family meals, purchasing the whole chicken can offer multiple meal opportunities while reducing costs. Same goes for produce, such as chopped fruit, trimmed veggies and prepacked foods like salads and sandwiches. Youâ€™ll save a lot and likely get more food by doing the prep work at home. Try a flexitarian diet

Keep your head up, then down when scanning shelves

The most popularly marketed foods are stored at eye level and typically have higher prices than less-known name brands or store-brand alternatives. Your best bet is to look at the higher and lower shelves, as thatâ€™s where the most cost-effective products are located. A little effort to look beyond eye level will reward you with a lower grocery bill. Use coupons and shop the sales When you enter a store, pick up the weekly flyer if one is available and flip through the coupons and sales. This can help you save money on the items on your list. As you shop, watch for shelf advertisements for sales or bargains like buy one get one free (BOGO). Keep in mind, grocery stores often advertise savings based on multiple purchases. For example, save $3 on two. Unless it specifically states you must buy two to earn the savings, you can still save money when you just buy one item. Smart grocery shopping can help you save during the pandemic and at any time. Your family will get the food they enjoy, and you get to stay on budget, perhaps with a little extra to put into savings.

Meat is often the most expensive item in a familyâ€™s shopping cart. By experimenting with a flexitarian diet, you can cut down on grocery spending and instill healthy eating habits in children. By making a meatless meal a couple of times a week, parents can introduce a variety of foods and ingredients to their kids that will expand their taste preferences. You can start simple by skipping meatballs on spaghetti night or using beans instead of meat on taco Tuesday. Then get kids involved in trying new recipes together and expand your meatless dish collection.

Estrella Publishing

October 2020

Yoga For Sleep These Kundalini Yoga techniques can help if you have recently begun to suffer from poor sleep or you struggle with an ongoing sleep disorder. Researchers at Harvard Medical School investigated how a daily yoga practice might affect sleep for people with insomnia and found broad improvements to measurements of sleep quality and quantity. Signs your sleep could use improvement include taking too long to fall asleep, waking multiple times with difficulty falling back asleep, overall light and restless sleep, and drowsiness during the day. While each person must adopt consistent sleep hygiene practices that work for them, here are some guidelines that you can follow to sleep better. * Avoid bright screens and stimulants like caffeine, alcohol or nicotine close to bedtime. * Exercise during the day so the body is ready to rest later. Be mindful of timing; exercising too late in the day can disrupt sleep. * A light snack is OK, but avoid heavy meals or spicy food before bed. * Drink a glass of water before sleep since

dehydration can disturb the sleeping mind. Waking up to use the bathroom is less disruptive to a whole nightâ€™s sleep than dehydration. * Practice a restful activity before getting into bed. For example, do gentle yoga and slow breathing exercises, read a book, pray or meditate. * If your nighttime sleep is poor, avoid napping during the daytime. The 3HO Foundation recommends using these Kundalini Yoga techniques to quickly achieve deep sleep in just a few minutes: Step 1: A busy mind has difficulty sleeping. Quiet your thoughts by first visualizing all your worries, ideas and problems, wrapping them up in a package, then placing that package on a shelf in your mind. Youâ€™ll be amazed at how many are gone, solved or improved by the time you wake up. Step 2: Lie on your stomach, turn your head so your right cheek is on the pillow. This automatically opens your left nostril to bring in cooling, calming energy. Practice long, deep breathing in this position. Then block your right nostril completely with your hand and continue long, deep breathing through the Come see us left nostril. at our new store! Step 3: Once you feel drowsy, turn to your preferred sleeping position on your back or side. Continue long, deep breathing until asleep.

quality PATIO FURNITURE O U T D O O R W A L L A R T Sleep is always an important Southwest decor c u s t o m c u s h i o n s component to health and s l i n g r e p a i r wellness. During stressful times, quality sleep is difficult to achieve. These steps will help you refine your sleep routine and discover better rest. To learn more, visit kundaliniresearchinstitute.org. shop local 13800 W Mcdowell rd | Goodyear | 623-299-8000 by spencers and black angus

Estrella Publishing

October 2020

Emergency Fund

Many of life’s interruptions can’t be predicted. Not having funds set aside for unexpected problems can leave you racking up high credit card debt or putting yourself in other difficult financial straits.

“When it comes to savings best practices, it is especially clear after the pandemic how valuable an emergency savings fund can become at a moment’s notice,” said Jaspreet Chawla, Senior Vice President of Savings Products at Navy Federal Credit Union. Here’s how to create an emergency fund to protect your finances. 1. Do the math; set a goal. If your first instinct is to save an enormous sum that will cover all expenses for many months, think again. While financial experts recommend having between three and six months of living expenses in an emergency fund, this number might not be realistic if you’re just beginning to save. It’s often a good idea to start with a smaller goal - $500 or $1,000. Then, as you get into

the habit of saving, you can slowly start to raise your future goals until you reach the three-to six-month threshold.

2. Decide where to put the funds. The money in your emergency fund should be kept separate from accounts you use for paying bills or making purchases and be easily accessible when an emergency arises. Using just one account may make it far too easy to “borrow” from your emergency fund for nonessential items. Instead, place your emergency funds into an interest-bearing account that’s specifically designated for this purpose. Good options include a savings account or money market account. 3. Get creative and save. Building an emergency fund means you’ll need to trim spending elsewhere. Quick fixes like evaluating your cell phone plan, cutting the cord on cable or bringing your lunch to work can help free up money for savings. Or think bigger, like refinancing your home or car. Use a refinance calculator to see whether a new loan will save you money. 4. Save unexpected windfalls. You can boost the balance of your emergency fund when you least expect it with “found” money. Invest birthday or holiday cash gifts, work bonuses and tax refunds directly into your account. Since this money isn’t part of your typical spending, it’s easy to use it for saving without missing it. 5. Make saving automatic. Treat your emergency fund like any other monthly recurring bill and have funds directly deposited into your savings account each month. You’ll be less likely to miss the money and can sleep easy knowing you have a safety net when life interruptions occur. An emergency fund isn’t a luxury; it’s an important way to protect the things that matter most to you.

Estrella Publishing

October 2020

Remote Caregiving While you may be unable to physically be with your loved one, remind yourself that what you’re doing from a distance does matter. Careful, thoughtful planning and clear communication may help make remote caregiving easier on you and the person you’re caring for.

4. Consider telehealth for medical needs. If a medical appointment is necessary, connecting virtually through a phone or video app may be a good option for non-emergency needs. Call your loved one’s doctor’s office to see what options are available.

1. Stay connected. Communicate through video chats whenever possible to help them feel engaged. Encourage family and friends to call often or write letters and notes. You may also be able to set up a medical alert system that can help you track and monitor the person in your care. Look for a system that’s designed with caregivers in mind.

5. Have a plan of action. With the current uncertainty surrounding COVID-19, it’s important to regain a sense of control and confidence. Some steps may include:

2. Get smart with prescriptions. If the person in your care regularly takes medication, talk to his or her pharmacist to see if they offer a mail-order option. You may even be able to order early refills or get 30- or 90-day supplies. During the COVID-19 outbreak, some pharmacies may waive delivery fees. 3. Explore remote options for food. Visiting the grocery store may feel unsafe for those who are at a higher risk of serious infection. The good news is, there are many options for food delivery. Whether it’s groceries, meal kits or Meals on Wheels, there are ways to help make sure your loved one is taken care of with nutritious meals.

623-334-7744

www.AioliBurger.com

Inside Fry’s @13730 W Camelback Rd, Litchheld Park

Take-Out and Online ordering available!

* Collect contact information. Build a list of contacts, including family members, care providers, pharmacies, care managers, senior service agencies and anyone else that you may need to get a hold of. * Gather health documents. Because care recipients often have complicated medical situations, keeping all paperwork in one place can be invaluable. This could also include important financial and legal records. UnitedHealthcare also has a Care Organizer available, which can be a way to keep all your information together. * Become an authorized representative. As an authorized representative, you’re able to help with payments, the choice of doctor and other care decisions. To add an authorized representative, your loved one can visit his or her health plan website or call the customer service number on the back of the ID card. Caring for loved ones at a distance may be unfamiliar territory, but knowing what tools and programs are available to help you can help ease uncertainty - both for you and those in your care. For more resources and information that may help you with caregiving, visit https://www.uhc.com/ caregiving.

Estrella Publishing

October 2020

Teachersâ€™ Needs Heading back to school during the COVID-19 pandemic means most of our nationâ€™s teachers are facing unprecedented challenges. Some teachers are implementing new rules, procedures and classroom configurations to limit the spread of the illness. Others are creating entirely new online curricula for students who will be learning from home. Many teachers are tasked with doing both at the same time, often without additional financial resources to make it all happen. A recent survey of 1,000 U.S. teachers by the education nonprofit DonorsChoose found that 86% of teachers report feeling uncertain, anxious and overwhelmed as they prepare for the coming school year. In the survey, teachers also revealed the resources they most needed as the school year began.

materials.

quick to request basic supplies like glue, scissors, crayons, and pencils, since 72% of teachers report their schools are no longer allowing students to share

Teachers online: Instructional technology Many teachers began teaching online at the end of last school year. The hardest part of teaching online, teachers report, is keeping students engaged. To do so, their greatest need is for instructional technology: laptops, tablets, document cameras, and other technology to help them do demonstrations and keep their students interested in the content. Fifty-three percent of teachers also report a greater need for technology for their students, so they can follow along at home. There are nearly 50,000 teacher requests awaiting support. To find a teacher request to support, visit www.donorschoose.org.

Teachers in the classroom: Cleaning supplies and PPE Of those teachers who expect to return to the classroom, 79% say they need cleaning supplies and personal protective equipment (PPE) to keep their students healthy and safe. In fact, DonorsChoose - which allows teachers to create requests for school resources that the public can help fund - saw a surge over the summer in teacher requests for hand sanitizer, cleaning wipes, and air filters. Teachers have also been

Estrella Publishing

October 2020

Puzzles & Games

Name ______________________________

A crpytolist is similar to a cryptogram, except that it is a list of coded words, and not a quote or sentence. The text below has been written in code. Use the hints in the decoder at the top of the page to help break the code (the letters on top are the correct answers, the letters on the bottom are the code). Then fill-in the correct letter in the blank space above each code letter in the text.

A B C D E F G H I

Y Q L O K

J K L M N O P Q R S T U V W X Y Z

Z O L R A

Y Q X A O Y R A L V K Y M U L V K S P A Y V I P K I M A Q Z R L R Y P A R K R A O R L Y Q K K O R X O P Q K Q U O W W Q A O V K K P A X P L K

18 ÂŠEstrella Publishing www.puzzlebookninja.com

-1-

October 2020

Samurai Sudoku for October Samurai sudoku puzzles consist of five overlapping sudoku grids. The standard sudoku rules apply to each 9 x 9 grid. Place digits from 1 to 9 in each empty cell. Every row, every column, and every 3 x 3 box should contain one of each digit. This samurai sudoku puzzle is Luck! a greatSolutions way to engage and help develop logic skills. There are 5 overlapping grids with Good are the on brain our website www.EstrellaPublishing.com

Samurai Sudoku Puzzle #11

one unique solution. Each of 4 corners are shaded. To solve this Samurai puzzle use standard sudoku rules for every 9x9 grid: each digit from 1 to 9 can only appear once in every row, column and 3x3 box.

6 7

5 8

3 4

5 7

8 7

7 8

9 4

4 5

Samurai sudoku grid, symmetric, beginner No 11 Created: https://www.sudoku-puzzles-online.com

Estrella Publishing

2 7

2 8

9 8

7 3

6 9

2 3

5 3

5 1

2 1

7 9

October 2020

Don’t Be Tricked!

Trust Your Residential & Commerial Roof Contractor

 New Construction, Repairs, Recovers, Maintenance  Installation of Gutters & Attic Insulation  Shingles, Tile, Built Up Single Ply, Foam & Coatings, Metal, Shake

“Let Our Family Cover Yours”

We’re Here To Answer Your Questions. Give Us A Call!

www.JBSroofingAZ.com

Estrella Publishing

ROC #’s: 061127 - 287012 198009 - 082024 - 318282

October 2020