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May 2018 1
Sold by Jeff Otero
Call Jeff Otero with HomeSmart Today, the #1 Brokerage in Arizona, your local Resident Realtor for a FREE Market analysis. Mention this flyer for a special discount when listing your Home.
2018
Call Jeff at 623-640-7275
yer Represented Seller and Bu
SOLD
SOLD
SOLD
SOLD
2642 N 164TH AVE Goodyear, AZ 85395
3548 N 162ND AVE Goodyear, AZ 85395
3133 N PALMER DR Goodyear, AZ 85395
15013 W MONTEREY WAY Goodyear, AZ 85395
SOLD
SOLD
SOLD
SOLD
15491 W PICCADILLY RD Goodyear, AZ 85395
3735 N 162ND LN Goodyear, AZ 85395
3709 N 154TH DR Goodyear, AZ 85395
15791 W PICCADILLY RD Goodyear, AZ 85395
SOLD
SOLD
SOLD
SOLD
15840 W WINDSOR AVE Goodyear, AZ 85395
15591 W AMELIA DR Goodyear, AZ 85395
3000 N 148TH DR Goodyear, AZ 85395
yer Represented Seller and Bu
yer Represented Seller and Bu
SOLD
SOLD
SOLD
3440 N 146TH DR Goodyear, AZ 85395
4037 N 155th LN Goodyear, AZ 85395
14785 W CATALINA DR Goodyear, AZ 85395
3728 N 149TH AVE Goodyear, AZ 85395
SOLD
4063 N 160TH DR Goodyear, AZ 85395
er Represented Seller and Buy
SOLD
14920 W INDIANOLA AVE Goodyear, AZ 85395
SOLD
14755 W Catalina DR Goodyear, AZ 85395
Jeffrey Otero ABR, SRES, PSA, RSPS, GRI
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PebbleCreek Resident Realtor® HomeSmart Estrella Publishing - Viva magazine 623-640-7275 jeffotero@yahoo.com
SOLD
3904 N 151ST AVE Goodyear, AZ 85395
SOLD
4007 N 151ST LN Goodyear, AZ 85395
SOLD
19807 N 146TH WAY Goodyear, AZ 85395
Your Neighborhood Realtor, Proudly Serving Buyers and Sellers 13166 W McDowell Rd, Ste B, Goodyear, AZ 85395
May 2018
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Mary Ann Evans
3440 N 164th Drive
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Your PebbleCreek Specialist
602-526-3709
info@MaryAnnEvans.com See all MLS listings at www.MaryAnnEvans1.com Experience - Work Ethic - Cutting Edge Technology
Living, Working & Selling in PebbleCreek PebbleCreek Statistical Market Analysis 83 Homes Sold from 01/01/2018 to 03/31/2018
Sold # Listings 83
List Volume
Sold Volume
List Price Low Avg High
31,401,069 30,717,931
Sold Price
Sale/List Approx List Price Per Sold Price Per Price SQFT Approx SQFT Approx SQFT
227,500 222,000 378,326 370,096 740,000 710,000
0.92 0.98 1.02
1,269 2,037 3,442
102.91 187.40 293.88
96.49 183.46 278.00
Agent Days On Market
Cumulative Day On Market
2 75 370
3 96 615
59 Homes Sold from 01/01/2017 to 03/31/2017 Sold # Listings 59
List Volume
Sold Volume
List Price Low Avg High
22,683,088 22,082,949
Sold Price
Sale/List Approx List Price Per Sold Price Per Price SQFT Approx SQFT Approx SQFT
200,000 190,000 384,459 374,287 789,000 750,000
0.87 0.97 1.00
1,136 2,133 3,612
101.88 182.67 283.11
101.88 177.99 278.43
Agent Days On Market
Cumulative Day On Market
0 71 346
0 85 463
April 1, 2018 57 Homes Active in MLS + 35 homes Under Contract & Pending Market Reports indicate MLS sales report of existing homes in PebbleCreek from 01/01/2018 to 03/31/2018 with a comparison to sales from 01/01/2017 to 03/31/2017. 2018 PebbleCreek sales continued the 7 year upward trend of the year over year pattern of price increases in the home values since the bottom of the Maricopa County real estate market in 2011. Data indicates the sales of existing homes in the First Quarter of 2018 were 40% more in volume than the 2017 sales.
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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 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 Š 2010-2018 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. 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. 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.
Catherine Uretsky Publisher & Editor
Al Uretsky Publisher & Sales Exec
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May 2018
From Me To You... Welcome to the May edition of Viva!
I am dedicating this issue to all the mothers I know, all the mothers I have not yet met, and all the mothers I wish I could meet again. May is the month where we think of flowers and sunshine and Mothers’ Day. A holiday that honors the women who try to put their children first, even when it seems too much. Because motherhood is hard. It is painful. It is lonely. It is isolating. It also brings the most unimaginable love and connection. A sense that you will move mountains for this tiny creature that has been placed into your arms. A desire to do better, to be better. I remember the morning after I brought my first child home. I woke with a heart full of happiness and love. And a creeping dread. A sense of hopelessness and futility. Who decided that I could be responsible for a human being? Who decided that I knew enough to keep her alive? Where was the manual? They sell you a car with reams of paperwork on how to do everything to keep this machine running. A baby? Nothing. Then there was the feeling of being trapped inside a prison of my own making. I wanted this child. I carried this child. I made this child. And now I am stuck with her. My husband got to keep being himself. He got to go to work and leave the
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house and the never ending piles of laundry. I was forever chained to this tiny being who relied on me for everything. No matter how much you prepare for the life of a parent, this is what hit me the most. My life was no longer my own. If you are lucky you have family around to help and guide you. Groups of mothers to join and talk to. Someone to let you know you are not alone. That other mothers feel this way too. That it is OK to founder. If you don’t have that then find it! In the age of the internet it is easier to find groups to talk to but I got the best support and help from a group I met in person. I had moved to a new town with my two children and husband in tow. We were adults now. We had jobs and a mortgage and reliable cars with car seats. But it was lonely. I found an ad in a local paper for an open house at ‘The Mothers’ Center’. The decision to go was one of those moments people talk about. The moment I found my people. The Mothers’ Center was a community of women supporting each other. We had discussion groups where members were free to tell our lives to and learn from each other. With no recriminations, no judgement, only truth and support. There were rules, of course. Do not judge. Speak from the I. Do not tell others what was divulged in this place. Simple requests, but ones that allowed us to be free and cared for. On this Mothers Day I encourage all of you to reach out to a mother you know. Offer her support, friendship, a non-judgemental ear. Perhaps even offer to help with the laundry. Catherine Uretsky Editor, Viva magazine catherine@estrellapartners.com 623-594-9283
Cover photo courtesy of Vanette Pinto May 2018 5
Living With Faith There is nothing sweeter than a mother’s love. In fact there is nothing more precious than the attachment that began in the womb and was then drawn into the light, still attached. And when the cord is severed different connections materialize: Loyalty, devotion and affection. All resulting in what is known as a mother’s love. A mother’s love is unconditional. Not unlike the love that God has for each of us: Establishing a path and hoping that we will find the courage to direct our lives toward that ultimate destination of fulfillment. When we think of our mothers we remember the good and bad times, all the memories of youth and adulthood. Each time we see a wave of soft gray hair, we seem to see our mother there. How we wish we could hold her hand one more time and tell her how much she meant to us and how we understand how tired she must have been
feeling our pain.
The details of a mother’s anguish speak to the suffering we all experience as we journey through life, trying to find our purpose in life. Still we all answer the Divine in us. Some more than others. Some with sacrifices beyond imagination. If we only knew how to say thank you for giving us life. If only we could realize that one kind gesture, one kind act, to acknowledge the joy that was hers as we continue the journey she started for us. Sometimes we wait too long and miss opportunities of gratefulness. And, if we find ourselves involved in memory, then we should step back and express that gratitude through the deeds we perform that would have given her joy. Perhaps realizing this will enable us to kiss our mother’s face, hold her hand and be in tune with God. Together mother and God can, and do, take our cares away. God couldn’t be everywhere, so He made mothers. And mothers couldn’t be everything to everyone so God joined in partnership to create the ultimate feeling of security that comes from knowing that she will caress our cares so to ease our burden. We must thank God for the beauty of life as we thank our mothers for bringing us the beauty of God. On the day set aside referred to as Mother’s Day, let us remember to think of the past as we endeavor to continue to build our future. What more could a mother ask? Rabbi Irwin Wiener, D.D. Sun Lakes Jewish Congregation National Chaplain, Jewish War Veterans, USA
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May 2018
Spring Cleaning
Whether it’s scrubbing through grime to reveal a sparkling surface, cleaning dust bunnies from under appliances or organizing your pantry, there’s something oddly satisfying about a deep clean. To reach that spring cleaning joy, try some of these not-so-obvious cleaning jobs that will transform the look and feel of your space into a springtime sanctuary.
Grout: Over time, mold and mildew buildup can make your bathroom grout look dingy, but with the right approach, the grout stains will disappear. Start by wetting the tile with a cloth. Then, dip a sponge into a gallon bucket of water with 3/4 cup of bleach and wipe down the tile. Wait five minutes for disinfecting, rinse and viola! Your tiles will shine, offset by the clean lines of white grout. Microwave: We don’t like to think about it, but a lot of hard-to-remove food residue accumulates in our microwaves and we rarely spend the time to give it a thorough clean. Microwave a cup of water and in five minutes the steam will help loosen the stains.
Dust: In addition to moving aside the beds, appliances and other heavy pieces of furniture to get those dust bunnies, make sure you’re tackling the not-so-obvious places. Use the vacuum’s brush attachment to clear your HVAC register vents and don’t forget to dust the tops of fan blades! Windows: Those panes have taken quite a beating over the months. It’s time to get a soft sponge and a bucket of warm, soapy water to defeat the smudges and layers of dirt, and then wipe them clean with a squeegee. You’ll love how sparkling clean glass transforms the room. Outdoor surfaces: Rent or borrow a pressure washer, and once it’s set up, you can enjoy watching the blast of water and degreaser effortlessly turn your concrete walkways and driveway into bright clean surfaces - like a magic wand. To easily remove the mold and mildew off your deck and patio furniture, add 3/4 cup of bleach to a gallon of water and swipe away the stains from seasons past. Try these tips and enjoy basking in the satisfaction of a deep-cleaned house.
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May 2018 7
Home Sweet Home Hard water proves hard on your wallet
Hard water, which contains high levels of calcium and magnesium, can be found in nearly 90 percent of American homes. These minerals cause scaling, a buildup that clogs waterlines and plumbing forcing appliances to work harder and operate less efficiently. The scale may also harbor bacteria. The only way to truly remove the hard and soft scale from household water systems is with salt-based water softeners. The environmental and cost benefits of saltbased water softening are significant. Hard water scaling can cause your showerhead to lose up to 75 percent of its flow rate in just 18 months. Hard water also interacts negatively with soap, reducing its cleaning power. Soft water is up to 12 times more effective at cleaning dishes than increasing the amount of detergent used. According to the Water Quality Research Foundation for washing machines, the most important factor in removing stains from clothing was water softness. Reduction of water hardness was up to 100 times more effective at stain removal than increasing the detergent dose
or washing with hotter water. In fact, soft water can reduce soap use by as much as half. Hard water can also reduce the efficiency of water heaters and increase electricity costs by as much as 48 percent, according to the Battelle Memorial Institute. Hard water scaling doesn’t just harm your appliances and wallet, it can harm your health as well. The piping used in home plumbing, whether it is copper or PVC, has very smooth interior surfaces that don’t permit bacteria to settle and grow. However, hard water results in scale formation on the interior surfaces of those pipes and that provides a perfect home for bacteria. Researchers at the School of Sustainable Engineering at Arizona State University found bacteria may grow in pipes filled with both hard scale and soft scale at the same rate. This is important new information because some forms of water conditioning produce this soft scale. The only solution is to remove both hard and soft scale in the pipes with a salt-based water softener. Hard water you use to wash your fresh fruits and vegetables may actually contain more bacteria, and the problem isn’t only in the kitchen. When you take a hot shower the steam you are inhaling can also contain the same microbial contamination that is in the rest of your plumbing, exposing you to bacteria such as Legionella, which can cause Legionnaire’s disease. A salt-based water softener is the most functional and cost-effective means of removing hardness minerals. It is a timetested, highly reliable tool to improve health and to lower maintenance costs for home appliances like dishwashers and washing machine. It also reduces the need for detergents and high-water temperatures, leading to a smaller household carbon footprint.
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May 2018
Medicare Savings As their 65th birthday looms, many people eagerly anticipate the affordable access to health care that Medicare will provide. After all, Medicare covers everything, right? Not exactly. Because of this common misconception, many people are caught off guard when they realize that each one of the dozens of Medicare options available to them comes with its own set of outof-pocket cost implications. In fact, a survey of the newly retired found 43 percent are spending more on health care than they had planned.
The more you know about Medicare plans and costs, the better prepared you’ll be to avoid unpleasant surprises. Think you’re savvy enough to discern myth from fact when it comes to your health care costs in retirement? Read on to put your knowledge to the test. Myth: When comparing Medicare plans, it’s best to choose the lowest-premium option to help minimize your costs. Fact: While premiums are an important factor when choosing a health care plan, they should not be the only factor. Sometimes a low monthly premium option comes with higher out-of-pocket costs or lacks benefits and services that are important to you. It’s best to understand the total costs of a plan - including the deductibles, copays and
coinsurance - as well as any benefit limitations that could increase your costs. For example, if the hospital you use isn’t in a plan’s network, you’ll likely incur higher costs if you choose to access care there. Want to see a dentist or optometrist? Original Medicare likely won’t cover that care, meaning you’ll have to pay for it out-of-pocket, unless you choose a Medicare Advantage plan with dental and vision coverage. Myth: If I enroll in a Medicare Advantage plan, I will pay only one premium. And if my plan has a $0 premium, I won’t have to pay a premium. Fact: Choosing Medicare Advantage doesn’t mean you’re totally off the hook in terms of paying monthly premiums. You are still responsible for paying your Part B premium. In 2018, the standard Part B premium is $134, but it may be higher or lower depending on your income. Myth: There isn’t much you can do to contain or manage health care costs. It’s mostly up to chance or luck. Fact: While no one can predict or completely control their future health care needs, you can take steps to protect yourself from high health care expenses. Choosing a Medicare plan that limits the amount you spend on health care costs during the year is one option to consider. Look for plans with an out-of-pocket maximum, which is the most you will pay for covered services in a year. Once you reach that amount, your plan will cover 100 percent of the cost of the Medicarecovered services you receive, and you’ll pay only your premiums. Medicare Advantage plans and two Medicare supplement plans include out-ofpocket maximums. To get smart on all things Medicare, check out MedicareMadeClear.com or AARP.org for information that can help you better understand health care costs during retirement and how to manage and plan for them.
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May 2018 11
Business Check Up
When tax season rolls around, you’re already taking a deep dive into your expenses and income for the past year. With all that information at your fingertips, it’s a great opportunity to take a big-picture look at the health of your business and make sure it’s running as efficiently as possible. Use the following tips to boost your cash flow in the upcoming year. Dust off your business plan: Most entrepreneurs get busy with the day-to-day pressures of deadlines, and that vision can recede into the background. Now that you understand the realities of your market, you should have plenty of ideas on creating the 2.0 version of your enterprise. When finished, it’s important to not allow it to gather dust again. Update your budget: The nature of entrepreneurship is being agile in the face of change. Market trends, price changes from vendors and suppliers, and effects of new laws are variable forces that can send anyone’s budget into a new direction. If you stay on top
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of it, you can spot the trends early and make adjustments right away or head off problems before they become unmanageable.
Create a tax strategy: The tax break Congress passed in December will save small business owners 20 percent on their tax bill this year. In the coming year, small business owners have many opportunities to capture more tax savings with the right plan and strategy. Have a meeting with your accountant to discover more ideas. Improve accounts receivable: If your business extends lines of credit to your customers, it may be worthwhile to implement a credit check policy on all new customers. Knowing they’re creditworthy before the fact can help you create the appropriate plan for them and protect your business. In the end, you’ll get paid faster and increase cash flow. The life of an entrepreneur means things can change drastically on a dime. A thorough checkin with your finances can put you in the best position for success.
May 2018
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May 2018 13
Your PebbleCreek Specialists... Candy & Mike Klackle (623) 261-9943
REALTORÂŽ www.PebbleCreekResales.com Local Experts, Globally Connected!
•
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Resort Living Awaits!
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3326 North 159th Avenue MLS# 5747121
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Proven Results, Full Service Agents Consistently ranked as the top producing PebbleCreek real estate professional team. Second generation PebbleCreek residents & real estate specialists. Providing caring personalized service to buyers and sellers. LD
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Each office independently owned and operated. All information deemed reliable but not guaranteed.
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May 2018
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May 2018 15
Life As A Caregiver It has been close to two months since I placed my mom in her care facility, but it feels like so much longer. Certainly a lot of adjustments. The biggest one for me has been looking at life without her. That realization takes on many elements: the huge change to my family unit, my own mortality, what the disease may bring to ME, and being so thankful for my mom’s relationship & memories. But it is also about freedom. MY freedom from the 24/7 caregiving responsibilities I had dedicated to her for the past four & a half years; the permission to feel that freedom and relief; and the reality of being able to take back my life.
But for now, it is mostly about dealing with the disease and the toll its taking on my mom. Our visits are very different now and they seem to diminish each time. I am told she yells at and hits the staff when they proceed to give her a shower. She is now in a wheelchair which moves her from place to place. The staff feeds her instead of her feeding herself. They have explained her behavior this way: it is the disease taking over by allowing her brain to ‘relax’ from the pressures to keep up with the daily tasks that are considered normal behavior (conversing, feeding oneself, response). She is now accepting to let people take over those tasks for her. But by the same token, she is angry that she is unable (or unwilling) to perform things on her own and having people tell her what to do (showering, eating, going to the bathroom, etc). It’s just so sad.
doesn’t remember my dog at all when I show her pictures…and they spent all day, every day together. I don’t say this to make you sad…. although it is tragically sad. I say this so that you can be somewhat prepared for the next step. Our next step came very quickly. It is like night & day to see the decline in just eight weeks. Seeing how sad I was coming from a recent visit, a friend of mine asked me why I go. Was it for my mom or was it for me? Excellent question. I think it’s a little of both. I want her to know that I am here and with her, somehow making her feel more secure and at peace and not alone….although I doubt it does. And I guess I do it for me…to ease the guilt and frustration of not being able to DO anything to fix this nightmare. Intellectually, I know I have done all that I could being an unskilled caregiver. But emotionally, it just isn’t enough. So I go to help ease the pain for both of us. Unfortunately, I’m losing that battle. Submitted by Kathy Linton, West Valley Resident
Sometimes when I visit, she barely knows me. Other times, not at all. She doesn’t eat much, even when fed, so she has lost weight. She hardly engages in conversation anymore. I brought her a CD player and some of her favorite CDs so she could listen to music. She seemed to like that….but not that much. I brought her some of her favorite cookies and she took two bites. She wasn’t interested in eating the rest. She
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May 2018
Freelancers
From millennials who have been grinding away in the workplace for a few years to Gen Xers looking to move out of their cube, many have been intrigued by the possibility of freelancing. Unlike a traditional job freelancing requires a few essential tricks and tools to succeed. Homeworking experts cite four important tips to help you succeed at the freelance game. 1. Manage your time. One of the best parts, and the most challenging parts, of freelancing is that you get to make your own schedule. Many find that they need some sort of structure in their day, and for this reason it’s important to have the right time management software. This will notify you of calls, deadlines, track how long you work on a project and more. 2. Get the right laptop. A laptop is your office, your meeting room, your library, and so much more, making it one of the most essential freelancing tools. It’s the lifeline between your business and your clients, so it’s critical to be sure you have the right one.
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3. Use professional email and social media accounts. For all work-related correspondence and interactions, be sure to use a dedicated email account. This will make you appear more professional to prospective clients. You should also set up work-related social media accounts where you can post examples of work and professional insights and network. 4. Keep track of finances. For a lot of freelancers who are on the creative side of things, keeping track of finances can be a real challenge. Not only do you have to manage invoices, expenses and make sure you’re getting paid, you also have to keep taxes in mind. 5. Find the right space. While freelancing is largely a digital game you still need to find the right place to work. Some work in a coffee shop and others require a dedicated home office. You might work best in a shared office space. The point is, it’s vital to figure out where you do your best work. The right software, running on the right computer, and a place you can work are the cornerstones of a successful freelance gig. From there, all that’s needed is your talent and determination!
May 2018 17
The Bug Guy
Mother’s Day, every year it comes around and we are delighted to celebrate our mothers this month. I remember the fire ant nest in our back yard growing up in Texas and my mom yelling at me and my brother for using a magnifying glass on them. Our mom would catch us and yell “stop that, you two, you’re going to burn the house down”. I never would have thought that would lead to a career in Integrated Pest Management… Moms have a way of always being right! I bet you are wondering what this has to do with pest control? Well here it is…moms (and dads too) are always worried about their children getting bit or stung. Here in the SW Valley that’s a very rational fear. All animals, while many are considered pests, have mothers too. The queen bee works very hard to ensure the success of her subjects, the mother scorpion keeps her young on her back to keep them safe, and well, a snake is a snake. Here are a few ideas to keep you and your family safe. Bees are often swarming, during the spring and summer and can be very protective of their queen: ·
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Never play with or throw things at a swarm of bees.
Scorpions are also very active now and here are a few suggestions: ·
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Make sure your foliage is not low to the ground, just like for snakes. You can utilize a handheld blacklight flashlight at night to inspect for scorpions.
Western Diamondback Rattle snakes are also very active at this time of year, here are few safety suggestions: ·
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Make sure your foliage is trimmed up off the ground as rattle snakes like to rest in the shade under foliage that is low to the ground. If you have a view fence, you can install galvanized metal fabric on the fence to deny access to snakes. You can install the same material in the drain blocks on a block wall too.
Well, those are this month’s tips, so celebrate your mom and be sure to say, “Happy Mother’s Day”. Brought to you by Estrella Mountain Pest Control.
Make sure that you talk to your kids about bee safety, never approach a swarm of bees.
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May 2018
MS broke my body.
I will
never stop, never quit.
Kevin
Dad. Veteran. Diagnosed in 1999. Explore powerful stories of people doing whatever it takes at nationalMSsociety.org/kevin
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May 2018 19 3/2/18 2:42 PM
Women’s Health
As a pharmacist specializing in Bio-identical hormone therapy and natural alternatives, I find myself discussing “Vaginal Dryness” frequently. I consider this issue to be extremely private yet significant. It can affect a woman’s life profoundly. Fortunately there are natural products such as Fabuvag®️available for this common problem. Q: What causes dryness? A: A woman’s hormone levels drop in the years leading to and after menopause which may result in dryness. Q: What are common signs of dryness? A: Dryness may cause fragile vulvovaginal
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tissues. The tissues may then become more prone to irritation. A woman may experience pain during intercourse and sometimes minor bleeding.
Q: What happens if dryness is left untreated? A: Possible increase in frequency of bladder infections and UTIs, frequent urination, urinary leakage,painful intercourse. *FabuVag® is an herbal vaginal moisturizer which can effectively soothe dry vaginal tissue. It is all natural and mostly organic which provides a healthy option for women. For more information on FabuVag®, please visit www. naturalvaginalsolutions.com, 480-264-7600 or azhormonehelpers@hotmail.com Dr. Sharzad Green Pharm.D.
May 2018
Eat Healthier
U.S. residents logged 1.7 billion trips for leisure purposes in 2016, according to the U.S. Travel Association, and this number will likely grow in 2018. Whether you’re traveling for leisure or business, you shouldn’t lose sight of nutrition. It’s common to think, “Hey, I’m on vacation, so I can throw my healthy diet out the window.” Wrong. Traveling can throw the body for a loop with time zone changes, shifts in sleep schedules and the availability of fast, convenient and highly processed foods. Use these five easy steps to make sure you stay healthy on the go this year.
1. Pack healthy snacks. Dining while on the go usually translates to getting a quick hunger fix that involves processed, high-fat foods. Make a conscious effort to pack healthy snacks. Apples and nut butter, pretzels and hummus and dried, no-sugaradded fruit are a few healthy options. 2. Lighten your luggage. It’s all too common for travelers to try to max out the weight of their checked luggage, which often weighs in at 50 pounds. Carting around heavy luggage and bags can take a toll on the body. One easy way to lighten your load is to condense cumbersome toiletries.
3. Don’t forget essential nutrients. The introduction of personalized nutrition has made it much easier (and lighter) to bring your vitamins and supplements with you when you travel. It may not always be convenient to grab a bright orange pepper or a bowl of fresh spinach while on the go. Therefore, your body may be craving folic acid, vitamin C, vitamin A, lutein, and just about every other phytonutrient. “We shouldn’t sacrifice our nutrition simply because we’re away from our kitchen,” commented Elizabeth Somer, registered dietitian, author of “Eat Your Way to Happiness” and Vitamin Packs medical advisory board member. “I always pack nutritionally rich go-to snacks when I’m away from home and pack a multivitamin that delivers the essential nutrients my body needs to perform at its best.” 4. Keep your blood flowing. If you’re planning a U.S. cross-country flight this year, direct flights can leave you sitting for five hours or more. These long periods of sedentary travel can lead to blood clots. Before you go, check with your doctor about adding an omega-3 supplement to your diet to maintain healthy blood flow. 5. Hydrate. Hydrate. Hydrate. Water should be your No. 1 travel companion. Pack a reusable water bottle, so you can quickly fill up at water fountains located in many airports, train stations and bus stops. As you take to the air, road or track this year, make nutrition a top priority. Your body will thank you and it will give you the energy you need to enjoy your time wherever your travels take you.
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Sleep Safety
If you are one of the tens of millions of adults sleeping fewer than seven hours each night - the amount recommended by the American Academy of Sleep Medicine - you are likely jeopardizing performance, increasing accident risks and putting everyone in danger during commutes. Getting enough sleep every night is key to improving productivity, safety and quality of life. Working late nights might impress your boss, but restricting your sleep can lead to trouble making decisions, solving problems, controlling emotions and more, severely affecting your productivity at work. Workers who sleep less than six hours per night are also at higher risk for injury, according to the Sleep Research Society. Cognitive and motor performance impairments caused by sleep deprivation can be comparable to drinking alcohol. However, there are ways to combat this problematic sleep schedule.
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Tips for ‘wake time’ * Avoid exposure to sunlight if you need to sleep during the day, and wear sunglasses if you must go outside. * Use moderate amounts of caffeine in the early part of your shift. * Use public transportation, rideshare or take a cab, or arrange rides from friends or family after a work shift. * Take a 20- to 30-minute nap during a work break or before a night shift. Tips for ‘sleep time’ * Avoid caffeine and alcohol in the hours before you go to bed. * Plan for any major changes in your shift schedule by altering your sleep time a few days in advance. * Try to keep the same schedule on workdays and days off and create an effective “wind down” routine before going to bed. * Keep your bedroom at a cool temperature, turn off all electronics and only do relaxing activities like reading or journaling. Getting at least seven hours of sleep is a necessary component of good health and wellbeing. If you’re having trouble sleeping, you should talk to your doctor. For more information go to www.sleepeducation.org.
May 2018
Puzzles & Games
Mothers’ Day Word Search
Sudoku for May
Numbers from 1-9 must appear only once in each row, column and box. Good Luck! Solution is on our website www.EstrellaPublishing.com
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Sudoku Solution 6
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3 5 4 9 6 1 2 7 8
1 7 8 2 4 5 3 9 6
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May 2018
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