Liberty Vindicator | 2019 Resolve to Succeed Tab

Succeed in Resolve to

2019

INSIDE: HEALTHY LIVING Devoted to physical/ medical well-being

PERSONAL WELLNESS Focusing on inner/spiritual wellness and self confidence

FINANCIAL GOALS Tips for investing, making and saving money

TRY SOMETHING NEW Enroll in college, travel, learn a new skill or hobby

A supplement to

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RESOLVE TO SUCCEED IN 2019

Chambers Health

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Bayside Community Hospital • 200 Hospital Drive, Anahuac • 409-267-3143 • Inpatient & Outpatient Care • Medicare Swing Bed Program

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Bayside Clinic & Bayside Dental • 621 S Ross Sterling, Anahuac • 409-267-4126 • Primary Medical Care • Minor In-Office Procedures

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4 reasons to travel more this year In addition to eating healthier, exercising more and getting more sleep, many people resolve to travel more at the dawn of a new year.

Travel is much more than leaving one’s home. It’s about setting habits aside, escaping comfort zones and trying something different — and doing so in a different location.

In its latest World Tourism Barometer, the United Nations World Tourism Organization found that 1.184 billion tourists traveled outside their countries’ borders for at least one night in 2015. Europe, Asia, the Pacific, and the Americas all recorded around a 5 percent increase in international arrivals that year. Europe was particularly popular, perhaps hedged by a weaker euro against the American dollar and other currencies. The U.S. Travel Association says that direct spending by resident and international travelers in America averaged $2.7 billion a day.

Millennials may be leading the travel-enamored pack. The United Nations estimates that 20 percent of all international tourists, or nearly 200 million travelers, are young people, and that the millennial demographic generates more than $180 billion in annual tourism revenue. The U.N. also reports that millennials are more interested than older generations in traveling abroad as much as possible.

Infrequent travelers or those who have never traveled may not understand why heading to parts unknown is so appealing to so many people. The following are just a handful of reasons why travel is so enticing.

1. ENGAGE THE MIND.

Staying mentally active over the course of a lifetime promotes long-term health.

Navigating unfamiliar places or reading a foreign language while sitting in an international country can engage the brain and get synapses firing. The Mayo Clinic reports that higher cognitive activity endows the brain with a greater ability to fend off brain pathologies, such as disease and dementias.

2. CONNECT WITH NEW PEOPLE.

Travel opens a person up to not only new experiences, but also new people. English poet John Donne penned the famous line, “No man is an island,” which underscores the importance of having friends and making new acquaintances. Research conducted by the University of Michigan found the act of talking with people in a friendly way can improve a person’s memory, suppress external and internal distractions, and encourage people to see things from another person’s perspective. It doesn’t hurt to broaden one’s social network, either.

Seeing new things and meeting new people are just some of the many benefits of traveling.

3. BUILD CONFIDENCE.

Leaving one’s comfort zone can be a great way to bolster one’s self-esteem.

Navigating cultural boundaries and overcoming those boundaries may be initially intimidating, but doing so can make a person more confident and more adaptable to change.

4. DEVELOP OPINIONS.

Until a person visits a place in person, he or she only has third-party information to form opinions. Visiting a city or country for the first time can offer a more complete perspective.

Travel gives people the chance to rest, explore, meet new friends, and make lasting memories.

How to succeed with your New Year’s resolution While it’s difficult to gauge just how many people make New Year’s resolutions each year, various factors suggest millions of people resolve to improve their lives each January. Television segments devoted to healthy resolutions and discounted memberships are just two of many indicators suggesting resolutions are popular and potentially big business.

As popular as making resolutions may be, reports indicate that they’re more popular to make than commit to. For example, a 2015 report from U.S. News & World Report indicated that 80 percent of resolutions fail. So how can men and women become part of the minority who see their resolutions through to fruition?

The following strategies may help.

• Plan on being patient. Men and women who expect immediate results may be in for some disappointment, and that can

compromise their future efforts. Recognize that resolutions rarely produce overnight results, and that commitments to losing weight and saving more money take time. If necessary, set small goals that can serve as markers on your way to achieving the larger goal.

• Be as specific as possible. In addition to being patient, being specific when de-

ciding on a resolution can increase the likelihood that the successful pursuit of that resolution will have as positive an impact on your life as possible. For example, a nonspecific resolution to lose weight may be successful if you only shed a single pound. But men and women who resolve to lose weight typically want to lose more than one pound. By resolving to lose a predetermined and specific number of pounds, you might be more likely to commit to your goal, and more encouraged the closer you get to achieving that goal.

• Don’t be shy. Sharing your resolution with others is a great way to generate support for your pursuit. And that support can motivate you if you hit a rough patch and keep you on track as you progress toward your goal. By sharing your resolution with others, you’re also indirectly inviting others who might have set similar goals

in the past to offer incite and/or advice, which can prove invaluable.

• Expect setbacks. Just like it’s important to be patient, it’s equally important to recognize there will be setbacks. Men and women who resolve to save more money and have set specific monthly savings goals should not allow one monthly shortfall to derail all of their efforts. An unforeseen expense such as an automotive or home repair might compromise your ability to meet your monthly savings goal.

Such setbacks are inevitable regardless of your resolution, so don’t be discouraged when they happen. Just commit to getting back on track in time to meet your next goal.

Successful New Year’s resolutions might be hard to come by. But there are ways to stay the course and see resolutions through to realization.

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Cognitive decline provides another reason to quit smoking

Smoking can damage blood vessels, which may be linked to cognitive decline and dementia.

Smokers have scores of reasons to give up the habit. In addition to contributing to cardiovascular disease, lung cancer and other lung ailments, cancers elsewhere in the body, wrinkled skin, and diseases of the eyes, nose and mouth, smoking may also contribute to cognitive decline.

There’s growing evidence suggesting that using cigarettes can affect the brain in negative ways, including causing cognitive decline as early as age 45. According to the study “Impact of Smoking on Cognitive Decline in Early Old Age,” led by Severine Sabia, as published in the journal Archives of General Psychiatry, smoking is a possible risk factor for dementia, although the impact smoking has on the brain may have been underestimated in elderly populations because of the general shorter life span of smokers.

Study participants were given a battery of tests in memory, vocabulary and executive function that included reasoning and fluency, and a global cognitive score. Both men and women participated (5,099 men and 2,137 women, with a mean age of 56), and smoking history was recorded over the 10-year assessment period. An analysis revealed that a cognitive decline occurred in all tests except vocabulary among all participants, but mostly in men. However, faster cognitive decline was observed among current smokers compared with those who had never smoked. The size of the effect associated with smoking was similar to that of 10 years of aging.

Findings are similar to other research being done on the topic of smoking and its impact on the brain. The Alzheimer’s Society states that smoking is bad for the heart, lungs, and vascular system — including

the blood vessels that feed oxygen and nutrients to the brain. Recent research has shown that smoking is a significant risk factor for vascular dementia and Alzheimer’s disease, with smokers twice as likely to develop the disease as nonsmokers.

The Mayo Clinic defines vascular dementia as problems with reasoning, planning, judgement, memory and other thought processes caused by brain damage from impaired blood flow to the brain. Factors that increase the risk for vascular dementia are high cholesterol and smoking.

Dementia can be brought on by stroke, whether it’s a large stroke or a series of mini-strokes. WebMD says vascular dementia can occur over time as “silent” strokes build up — something that seems to occur more readily in smokers and those with cardiovascular disease.

Symptoms of cognitive decline that may result from smoking and vascular dementia can include: • problems with short-term memory • wandering or getting lost • trouble managing money • difficulty planning or following through on activities • loss of bladder or bowel control • delusions or hallucinations • inappropriate emotions • impaired coordination or balance More research is needed with regard to the association between smoking and cognitive decline related to dementia. If research continues to prove a correlation, greater warning may be issued about smoking and its effect on parts of the body beyond the heart and lungs. Even at this early junction, current research suggests yet another reason to quit lighting up.

RESOLVE TO SUCCEED IN 2019

Learn something new today

Have you resolved to learn something new this year? You’re not alone. Each year, millions of people resolve to expand their horizons and for the sake of a more fulfilling life.

It is one thing for adults decide to something new, but quite another to narrow down how you will enhance your knowledge or experiences. Don’t be discouraged by the adage that you can’t teach an old dog new tricks. It’s never to late to move out of your comfort zone, and these ideas may help you do just that.

• Learn a new language. If you have always dreamed of traveling internationally and speaking in a country’s native tongue, begin taking lessons. A Gallup Poll indicates that only about 25 percent of Americans can speak another language sufficiently enough to carry on a conversation, although many agree that knowing a second language is a good skill to have. In addition to private tutors or classes at nearby community colleges, make use of foreign language apps and computer programs, which allow you to practice in the comforts of home.

Depending on how much time you can devote to studying, it may be just a matter of a few months before you have mastered a new language. How quickly you pick up a new language may be affected by your knowledge of other languages.

For example, if you already speak Spanish, learning French or Italian maybe easier because of similarities between these widely spoken romance languages.

• Take up a new sport or hobby. Hob-

bies and sports appeal to all types of people. Adults who never participated in sports as a child may find their interest piqued upon joining an adult league.

Don’t underestimate your potential abilities on the playing fields or with regard to certain hobbies. Give painting, woodworking, papercrafting, and other hands-on hobbies a go and you may be surprised to discover the talent lies within.

• Go back to school. Even if you already have a degree, don’t be hesitant to pursue additional education. In 2013, a report in The Wall Street Journal indicated that just 29 percent of college students fit the “traditional” student mold. That means nontraditional students, many of whom are adults, make up the majority of students on campus. Many local colleges and universities offer distance learning or adult education programs.

Speak with a curriculum advisor about a particular school’s offerings and find out if you’re eligible for reduced tuition or financial aid.

• See new sights. If travel is a passion of yours, make sure your passport is current and start making plans to visit areas of the world you have always wanted to visit. Perhaps there are particular ancient ruins you hope to see, or maybe you want to trace your genealogy back to your ancestral homeland.

Trying something new is easier than one may think, and it can make for a great resolution and a more fulfilling life with lots of precious memories.

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How to make your favorite foods healthier After the whirlwind of the holiday season, the season of resolutions takes over.

Many people to resolve to live healthier, and they may not have to give up their favorite foods to do so.

Research from the National Institutes of Health suggests American adults between the ages of 18 and 49 gain an average of one to two pounds every year. Grazing and overeating tends to increase when the weather cools down. A 2005 study published in the New England Journal of Medicine found that, in the fall, people tend to consume more calories, total fat and saturated fat. In the spring, people seem to prefer more carbohydrates. In addition, less powerful sunshine in winter coupled with people bundling up translates into less vitamin D being absorbed by the body. Some researchers believe there is a link between vitamin D deficiency and weight gain as well.

To ensure that certain foods do not sabotage healthy eating plans, people can employ some easy modifications and make healthier versions of the foods they like to eat.

• Choose crunchy foods. Those who

With a few easy tweaks, meals can be made much more healthy.

are prone to snacking can reach for noisy foods. These include crunchy items like apples, carrots and pretzels. Scientists say that when people listen to what they are chewing — called the “crunch effect” — they eat less of that item.

Protection

• Tone down the cream. Delicious dishes like fettuccine alfredo typically are made with lots of butter and cream. Replace cream sauces with a healthier base made of low-fat milk thickened with flour. Increase the flavor with favorite spices.

• Fry with care. Use healthy oils like olive or coconut sparingly. Many foods that are traditionally fried also can be lightly coated with cooking spray and baked for a crunchy texture.

• Choose sodium-free seasonings. The USCA recommends limiting sodium to less than 1 teaspoon of salt per day. Try options like fresh herbs or lemon juice to add some sodium-free flavor.

• Increase fiber content. Fiber helps one feel fuller longer and can also be helpful for digestion and heart health. Choose the “brown” varieties of rice, pasta and breads.

• Replace meat with leaner forms of protein. Lean chicken, turkey and pork can replace red meats in many recipes. Some traditional meat dishes, such as burgers, also can be modified using vegetables or seafood. Lean meats dry out quickly, so keep foods moist by watching cooking times.

• Stock up on yogurt. Greek and other varieties of yogurt can replace sour cream and mayonnaise in many dishes.

Resolving to eat healthier can be easy by making some simple swaps when preparing your favorite foods.

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RESOLVE TO SUCCEED IN 2019

Financial resolutions for 2019

By Kenneth D. Moore Anahuac Nat'l Bank, President & CEO

The start of the New Year is a great time to think about how to make your life better, and a good place to start is by making some financial resolutions that can help you reach your money goals. Whether it’s increasing your retirement savings or setting enough money aside for a down payment on a house, setting your goals is the first step. Here are a few tips to help you start the process.

SET MEASURABLE GOALS.

Have a clear, concise financial goal for the year. Don’t just say, “I want to pay down my credit cards and I want to have more money in the bank.” Instead, start this month by writing a financial New Year’s resolution that is clear and measureable such as, “I want to pay down my credit card balance to $0. I want to have $5,000 in my savings account.”

UNDERSTAND YOUR DEBT.

Not all debt is equal. Make a list of your

credit card balances and sort them by the annual interest rate. The cards with the highest interest rates should be paid off as your first priority. It is better to pay down credit card debt before you start adding to your saving account. With some credit card interest rates at 19 percent, or more, you will actually save yourself money by making a resolution to pay off the debt.

Anahuac National Bank, giving back to our communities is part of our core beliefs and we find that it is a powerful and effective way to change other people’s lives for the better. You will begin to see just how much the kindness of giving a few dollars means to others.

START USING PERSONAL FINANCE SOFTWARE.

OPEN AN INDIVIDUAL RETIREMENT ACCOUNT (IRA).

If you haven’t done so already, come in to see us about opening an IRA. We can help you determine the type of account that is best for you and then you can start making contributions right away. IRA accounts offer important tax advantages that can add up to a significant amount money by the time you reach retirement age.

GIVE SOMETHING BACK.

One of the most meaningful ways to realize the value of money is to give it to someone else. The next time you get your

paycheck, take out a little extra cash (the dollar bills in your pocket will make it seem more real than using a debit card). Go to a coffee shop or a fast food restaurant and anonymously pay for another customer’s order. The recipients are sure to remember your kindness for a long time. Here at

Our lives are now centered around technology so use the power of knowledge offered through financial software. I bet if I asked ten people I met today how much they spent last year on haircuts or movie tickets, nine of them probably couldn’t answer. But with just a few keystrokes, someone using personal finance software can easily track all finances and investments.

All of us here at Anahuac National Bank wish you a happy and healthy 2019 and thank you for banking with us. If we can help you in setting financial goals this year, please come see us—we’re always happy to help.

Teach kids financial lessons for the new year At the dawn of a new year, many adults resolve to make positive changes in the year ahead. But New Year’s resolutions aren’t exclusive to adults. In fact, New Year’s resolutions provide a great opportunity for parents to teach their kids about setting goals and maintaining the discipline necessary to realize those goals.

Many adults express a desire to save more money when making their New Year’s resolutions. Parents who want to instill finan-

cial responsibility in their children and encourage youngsters to save money right alongside mom and dad can do so in various ways.

• Start giving kids an allowance in return for doing their chores. A great way to teach kids about money management is to give them an allowance in return for doing their weekly chores. This teaches kids that they must earn their money and also teaches them to budget. Resist the temptation to

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give kids extra money or advances on their allowances, as doing so can compromise the lesson that kids need to budget.

• Encourage kids to establish specific financial goals. Kids can benefit just like adults by setting specific financial goals. If kids have their eye on a new gadget or gaming console, encourage them to create a savings log that tracks how much they’re saving each week and how close they are getting to reaching their goal. As kids’s balances increase and they get closer to their goal, they may grow just as excited as adults do when they see their investments perform well.

• Match kids’ contributions. Another great way to encourage kids to save money is to match the deposits they make into their accounts. Whether it’s teenagers saving for their first car or younger kids saving for a new bike, kids may be more likely to save if they know their contributions are being matched. Parents can explain that matching is not just for kids, as many moms and dads benefit from employers who match their retirement contributions.

• Let kids make mistakes. Everyone makes mistakes, especially when it comes

to money. Many adults feel the best financial lessons they learned were a byproduct of a mistake they made that forced them to reexamine their approach to money.

Letting kids make financial mistakes now may help them avoid bigger and more costly mistakes down the road.

• Teach impulse control. Another valuable financial lesson parents can instill in their kids is controlling their impulses with regard to spending. Many adults exercise impulse control by waiting 24 hours to make purchases. In this scenario, adults who see something they like online or in-store that they did not intend to buy will wait a day after seeing the item before deciding whether or not to purchase it. That 24-hour waiting period often prevents people from buying products they don’t need. Kids can benefit just as much from following this guideline.

In the interim between seeing the item and deciding whether or not to buy it, discuss with kids the pros and cons of buying the item. This can teach them to carefully consider each of their purchases, making them more responsible consumers for the rest of their lives.

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How to socialize more and make new friends

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How to find time to exercise

A new year marks a great time to embrace change. Many people do just that by making resolutions designed to improve their lives in the year and years ahead.

Resolutions regarding personal health are annually among the most popular changes people hope to make at the dawn of a new year. In fact, a quick scan of annual lists citing the most popular resolutions found that pledges to eat healthier and exercise more can be found at or near the top of such lists.

Though such lists might not have been compiled using the most scientific of methods, it’s no secret that getting healthier and looking better is a goal many people strive for upon the arrival of January 1. Unfortunately, a 2015 report from U.S. News & World Report suggested that 80 percent of resolutions fail, oftentimes as early as February. For those who don’t just want but need to get healthier, failure to live up to a resolution to exercise more can have potentially devastating consequences.

If exercising more is a goal in the year ahead, the following are a few strategies to make that happen.

• Exercise in the early morning. As the day progresses, unforeseen challenges or forgotten commitments have a way of

devouring time initially earmarked for exercise. Exercise first thing in the morning before any commitments to work and family hijack the time you have committed to exercising.

• Take on less responsibility. Professionals and parents often cite commitments to work and family as the primary reasons they aren’t getting enough exercise. While those are perfectly reasonable excuses to skip a workout, men and women who recognize the long-term benefits of routine exercise may be compelled to take on less responsibility at work while also making an effort to divvy up responsibilities at home more equitably.

According to the U.S. Centers for Disease Control and Prevention, ongoing exercise can reduce risk for cardiovascular disease, type 2 diabetes, metabolic syndrome, and some cancers. The CDC also notes that routine exercise strengthens bones and muscles while improving mood. Taking on more responsibility at work might be great for your career, but that may prove a Pyrrhic victory if your long-term health is jeopardized. Parents can discuss with their

See EXERCISE, 8

Finding people with the same interests can make it easy to make friends and socialize.

As adults grow older, responsibilities to work and family can make it difficult to stay connected to friends. Over time, social circles may unravel and people may find themselves wondering where those close relationships have gone and how they can make more friends and socialize more.

People who do not routinely socialize, especially those who do not have a spouse or partner, can experience loneliness.

When AARP surveyed adults age 45 and older about loneliness, a little over onethird of respondents were categorized as lonely. That’s alarming, as loneliness is considered a significant predictor of poor health. Rates of loneliness were highest among respondents between the ages of 45 and 49.

Improving social connections, getting out more and making friends are excellent ways to boost one’s mental and physical well-being. Making friends is not about one’s age but one’s situation. It’s easy for school-aged kids to make friends because they see the same classmates for many hours each day. Striking up conversations and finding common ground are

a snap. Adults often find there are fewer situations that enable them to preserve existing friendships and make new ones.

As a result, many adults seek to replicate circumstances that made making friends so easy when they were young.

Start off by spending more time around people who share similar interests. Attend wine tastings, participate in an adult sports league, volunteer at church, or take an art course. Meetup.com and its accompanying app enables people to find social situations for just about every scenario and can be a way to find friends who share common interests.

Be optimistic and try new things when people you meet suggest them. Openness to new experiences will help you get closer to people and fill up your social calendar. You don’t have to like everything you try, but finding new hobbies or interests can pave the way to new friendships.

Don’t be afraid to talk to new people.

Make a good first impression by being confident and taking the lead.

It is fun and healthy to be social and make new friends. New opportunities can be the spice of life.

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RESOLVE TO SUCCEED IN 2019

The holistic approach to wellness

By Betty Wells Runkle, ND, CNHP, CECRP The Health Fix The holistic approach to wellness is an incorporation of nutrition, lifestyle habits and mindset practices. It is a “wholeness” approach that focuses not only on the physical body, but also on the mind (emotions & mindset) as well as the spirit of a person (consciousness).

Often, the reference to the following terms: wholistic, homeopathic, naturopathic, vibropathic. All those terms are modalities or subsets of the holistic wellness and are typically used synonymously when referring to a more natural approach. Regardless of the terminology used, the goal is to focus on the many clues that the body tells, especially when it starts to get out of balance.

It is not uncommon for the body clues to exhibit as “symptoms” when the imbalances get more pronounced. The goal is to address the “root” of the problem and feed the body the proper nutrients so that it may find homeostasis (balance).

The human body is an amazing, complicated creation and when fed and nourished

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Ashwagandha Onion Cinnamon Turmeric/Curcumin Cayenne Capsaicin Cardamom Fenugreek Resveratrol Hibiscus Cumin Rosemary Cilantro Ginger Thyme Coriander

properly, contains the ability to not only survive, but to also thrive. Thriving means that the body is free and clear of symptoms, maintains a healthy weight balance, can recover naturally from stressors (mental, emotional, physical and spiritual) and is able to fight off harmful pathogens easily and effectively. It means to have a clear mind, a vibrant energy level, to digest foods and assimilate nutrients efficiently and to correct

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itself in a timely manner when imbalances occur. This is achieved by following some basic principles of mind/body wellness. We call them “Holistic Hacks.”

7 HOLISTIC HACKS FOR MIND/BODY WELLNESS

1. Maintain a Healthy WEIGHT (BMI lower than 30%) 2. Flood the Body with Dense NUTRITION a. Eat 7-10 servings of vegetables per day (RAINBOW) b. Eat fruits & seeds when snacking (2-4 servings day) c. Add Herbs such as Onions & Garlic d. Eat Leafy Greens (raw) before every meal e. Eat 30-45 grams of FIBER everyday (soluble and insoluble) 3. Stay Properly HYDRATED -Drink ½ Body Weight in Ounces of Water a. Drink 4-6 ounces at a time throughout the day b. Avoid Caffeine & other substances that dehydrate the body.

EXERCISE From 7 spouse how to better share responsibilities at home so both moms and dads can get regular exercise.

• Embrace more efficient exercise routines.

Rather than working a single muscle group at a time, which can be both time-consuming and boring, men and women can adapt their workout routines to focus on multi-muscle exercises. Work with a personal trainer to make your workout as efficient as possible.

• Schedule your routine each week. Each week is different, so while it may be ideal to

4. Engage in MOVEMENT daily. a. Get up every 15 minutes and STRETCH b. Walk 30-60 minutes INTENTIONALLY every day. c. MOVE in ways that you LOVE (dance, play, sports, martial arts – Tai Chi or ChiGong, etc.)

5. Get sufficient & adequate SLEEP & REST a. Adults need 6-8 hours of quality sleep each night b. It is not really possible to "catch-up" on sleep.

6. Reduce & Manage STRESS a. Perception is the key b. Practice Gratitude & Thankfulness 7. Take HIGH Quality SUPPLEMENTS from The Health Fix Store to nutritionally support circulation & vascular integrity. a. Antioxidants & Herbal Anti-Inflammatories (Curcumin/Tumeric/Boswellia/Garlic/Hawthorne/French Grape Seed) b. Enzymes-(Plant Sourced Enzymes/ Proteolytic Oral Enzymes/Papain/Betaine) c. Essential Fatty Acids -(EFA’s – Omega Fatty Acids, Fish Oils, Flax Oil, Sea Buckthorn, Lecithin) d. Vitamins & Minerals & Coenzymes -(CoQ10/Ubiquinol/Vitamins A, D3 & K2) e. Herbals & Adaptogens -(Ashwagandha/ Rhodiola/Jiogulan/Astragalus/Eleuthero/ Schizandra) f. Probiotics-Let your GARDEN grow inside of you

(Broad spectrum-Multi-Strain Microorganisms >5 Billion CFU’s) This information has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

establish a workout routine in which you exercise at the same time each day, that’s not always going to be possible. Failing to exercise on a day you had intended to workout can compromise your motivation to workout in the future, so sit down at the beginning of each week to examine your commitments for the days ahead and schedule times to exercise in the next seven days. This can keep you on track and help you avoid the disappointment of missing a workout because life got in the way.

Finding time to exercise is not always so easy, but even the busiest men and women can likely still include workouts in their daily routines.

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Organize your home room by room While resolving to lose weight or quit smoking are popular New Year’s resolutions, many people decide the dawn of a new year is a great time to get organized.

The holiday season can interfere with one’s ability to stay organized. The arrival of new gifts, decorations decking the halls and overnight guests can make it seem like rooms have been turned upside down. But the end of the holiday season provides a great chance to sort through belongings and start organizing in earnest.

Men and women who want to get organized can consult with a professional organizer or tackle the job on their own, potentially enlisting the help of others in the household.

STEP 1: ASSESS THE DAMAGE.

It can be difficult to get organized without first taking inventory of your home.

Go through all of the rooms in the house and decide what your goals for each room are, jotting those goals down as you go.

See if the rooms have more storage potential than you’re utilizing, particularly those rooms that are overrun with items.

Storage can include shelves on walls, new furniture or modified closet spaces.

Again, jot down your ideas so you can refer back to them later on.

STEP 2: SET UP A SORTING PLAN.

Organizing may involve sorting through belongings and getting rid of things you no longer use. One of the easier ways to handle sorting is to purchase three different containers or make three different piles. The first one will hold items you will keep, the second includes items that can be sold or donated and the last will house items that you will discard or recycle.

Separating belongings in this manner can help you stay on task and remove some of the stress from getting organized. Simply

A closet organizational system can be a handy part of a person’s plans to get organized.

move the containers that are no longer needed from the room when you’re ready to organize the remaining belongings.

STEP 3: SCHEDULE YOUR CLEANING DAYS.

It may take a couple of sessions to get certain rooms clean, so plan ahead for that. For example, you may need a day to sort and toss items, another day to prep the room with organizational enhancements and yet another to put everything back. Separating tasks into manageable sessions will help you reach smaller goals that eventually add up to your larger goal of getting more organized.

Plan project days when you can devote time with few, if any, distractions. You may want to ask a friend or family member to take care of your children or pets for a few hours while you are tackling your tasks.

Organizing around the trash pickup schedule can help, too. This way discarded items are quickly out of sight and out of mind.

STEP 4: PREPARE YOUR DAY.

Have all of your necessary equipment on hand in advance of Day 1. This elimi-

nates having to go on the search for supplies, which can prove distracting. Make sure you are well rested and have eaten a hearty meal. Set an alarm for how long you want the organizational session to go.

If you work until you reach the point of fatigue, you may not be inclined to finish on another day.

STEP 5: REWARD YOURSELF.

Every time you finish an organizational session or goal, treat yourself to something nice, such as a dinner out or a

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STEP 6: REPEAT THE PROCESS.

When one room is organized, establish your plan for the next room. Once you see the success that comes from the first room, you can use that as motivation to do the others at your own pace.

Getting organized may take some time, but it can be well worth the reward when a home is clean and everything has a place.

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RESOLVE TO SUCCEED IN 2019

Healthy resolutions for the year ahead Simple ways

to spend less

When people take inventory of their spending habits, many come to the conclusion that they need to scale back. Upon making that realization, many people immediately assume they need to give up certain luxuries. However, spending less on nonessential items may free up funds for more enjoyable activities, such as dining out and travel. Being frugal doesn’t mean you have to be a minimalist, and it’s easier than you might think. Explore these relatively easy methods to tame spending.

Many people see the dawn of a new year as the perfect time to implement changes that they hope will have positive impacts on their lives in the year ahead. New Year’s resolutions have a way of falling by the wayside as the year progresses, but sticking with the following healthy resolutions can have lasting impacts on the lives of men and women.

• Read more. Many adults wish they had more time to read, but busy schedules filled with commitments to work and family can make it hard to pick up a book every day. But perhaps more men and women would find time to read if they knew doing so could add years to their lives. In an analysis of 12 years of data from the University of Michigan’s Health and Retirement Study, researchers at the Yale School of Public Health found that people who read books for as little as 30 minutes a day over several years lived an average of two years longer than people who did not read at all.

• Sleep more. More time to sleep might seem like an unattainable goal for many men and women. But the National Heart,

Lung, and Blood Institute notes that ongoing sleep deficiency can increase a person’s risk for chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, and stroke. The American Academy of Sleep Medicine recommends adults age 18 and older get between seven and eight hours of sleep per night.

• Turn off your devices. As recently as 15 years ago, many adults made it through their days without smartphones, tablets, e-readers, and other devices that are so prevalent today. While it might seem impossible to live without such devices in the 21st century, turning them off can have profound impacts on people’s quality of life. A 2013 survey of more than 1,000 people conducted by the resilience platform meQuilibrium found that 73 percent of respondents felt their devices contributed to stress in their lives. The American Psychological Association notes that stress can negatively affect the musculoskeletal system, the respiratory system and the nervous system and potentially increase a person’s risk for heart disease

and gastrointestinal problems.

• Work less. Working fewer hours may help many professionals cut back on their stress, as the APA notes that 65 percent of Americans cited work as their primary source of stress. But working fewer hours may also make men and women more productive. A recent experiment funded by the Swedish government compared nurses at a retirement home who worked six-hour days on eight-hour salaries to a control group that worked the more traditional eight-hour workday.

Nurses in the experimental group reported having more energy in their spare time and at work, which allowed them to do 64 percent more activities with facility residents. Nurses in the experimental group also took half as much sick time as those in the control group. As a result, the study’s authors ultimately concluded that productivity can increase with fewer hours worked.

Committing to healthy New Year’s resolutions can have profound and unexpected consequences that can greatly improve one’s quality of life.

• Use cash as much as possible. Paying with cash can create an emotional feeling of loss and taps into your five senses. Taking cash from your wallet and handing it over to cashiers could slow down your subconscious spending, which is less likely to happen if you always swipe a credit or debit card.

• Keep a spending log. Jot down your spending habits on a piece of paper or use home budgeting software to track where you tend to spend the most. This gives you an accurate and fluid method to examine your spending.

• Spend less on shopping sprees. Some people use shopping as an emotional release or a method to relieve stress. If you like shopping but want to cut back on your spending, shop in less expensive stores, such as consignment or dollar stores. This feeds your desire to shop without breaking the bank.

• Eliminate one monthly bill. Find a way to cut out one monthly expense. If you’re not using that gym membership, cancel it. If you can’t find something to eliminate, find a way to cut back. Maybe you can scale back your mobile phone service plan. Downgrade your cable television package to one that’s more affordable.

• Do things yourself. Consider the services you pay others to do that you may be able to do yourself. If you’re handy with a paintbrush, paint your home interior. Have everyone pitch in to clean the house and scale back on housekeeping services. Cook your own meals and rely less on takeout.

• Transfer savings automatically. Transfer a portion of your paycheck directly into a savings account. Set up automated transfers so the money never appears in the account linked to your debit card.

• Pay bills on time. Do not waste money on late fees and penalties. Use automatic bill pay so you don’t miss any payments and waste money on fees.

RESOLVE TO SUCCEED IN 2019

THE VINDICATOR n

JAN. 17, 2019 n

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PAGE 12 n JAN. 17, 2019 n THE VINDICATOR

RESOLVE TO SUCCEED IN 2019

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