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VOLUME 10
SERVING THE INLAND EMPIRE COMMUNITIES BIRTHDAY FREEBIES Page 3
Night Sweats Page 5
ISSUE 1
Fun New Year’s Crossword Puzzle
Llamas a Great Pet
Page 7
Page 8
As we say good-bye to the year 2019 and prepare to welcome whatever 2020 will brings our way, it only makes sense to want to mark the transition in some way. Some of us do that by throwing a party or making a list of New Year’s resolutions for 2020. However, it’s important to understand that these aren’t the only ways to bring in the New Year with style. Listed below Yes We Can Newspaper encourage all of us to remember it is up to each one of us to make 2020 our best year possible. Be encourage as we face our travel the journey in 2020!
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Publishers Note
Ethel Martin-Miller I hope all had a wonderful Christmas and now hoping 2020 will be the best year for all of us. Last year went by so fast, if anyone knows how to slow time down, please let me know! Our January issue will give our readers information that will hopefully give us something to think about. There will be many unseen situations facing us as we travel through 2020. Anger is running rapid and showing its ugly face causing so much pain and destruction within our country, states and cities. Our homes, families, children have been attacked. Hate and anger toward our schools and religion groups and the list goes on. The article below hopefully will give information that our readers can use or can share with someone they know that may benefit from it. Have you notice how many people are so angry these days ? Its very little that we can say today to family members, friends and don’t even think about saying or looking at a stranger in these days. We have some information for you if you find yourself angry or holding something against another person. This is a new year and we’re trying to bring attention to living this life in harmony with ourselves and others. Take time to read and ponder over this article! Has there ever been a time in your life when you got angry and ended up hurting someone you care about? In the aftermath of feeling mad, it’s often easy to spot and pinpoint the damage you’ve done. There are visible, tangible signs: tears on the face of your partner, a heavy silence hanging in the air after a loud shouting match. But anger issues can also cause problems in your life that perhaps aren’t so easy to spot right away. Unfortunately, there’s a whole laundry list of ways that anger can have a negative effect on your life and on the lives of those around you. Do you ever feel like your anger might be getting out of control? Do you have trouble calming down when you get angry? How do you express these feelings? If anger is a common emotion in your life, chances are you’re causing undue harm to yourself and others. Do you ever feel really angry and unable to let something go? Do you feel like you’re continually on the brink, or on edge? When your anger lasts for extended periods of time, it becomes more difficult to cope with little aggravations in your life and it becomes harder to de-stress. This can affect every day activities, like work and extracurriculars. It can be hard to focus on tasks or accomplish projects, and can make people not want to work alongside you. Anger
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also causes feelings like guilt, remorse and shame (especially if you generally act out in ways that you later regret.) If you’re angry and constantly stressed because of this, it’s also likely that you’ll feel unable to let loose and have fun which is important for your mental wellbeing. Excessive anger also puts your physical wellbeing at risk. In the short term, anger can cause headaches, migraines, chest pains, aches and more. Over the long term, anger issues can further complicate pre-existing health conditions. It can also put you at risk for hypertension, high blood pressure, depression, and cardiovascular issues. While this all may sound like a television PSA for a new drug with “possible side effects,” the impact that your anger issues can have on your life are real and far-reaching. You know the saying “laughter is contagious?” The same holds true for other emotions. Your anger can affect not only you, but the people in your life as well. It casts a negative feeling on those around you. At the very least, your anger can cause people to feel put off, upset, intimidated, afraid, or a handful of other unpleasant emotions. You’re also running the risk of pushing loved ones out of your life for good. Do you lash out when you’re angry? Whether this is emotional, physical or both, it can have an extremely negative effect on their wellbeing. Solving conflict with anger, yelling and violence also sets an unhealthy precedent, ignoring the need for open, trusting communication. Whether a partner, family members or friends it is very important to address your anger with someone you trust or with a your personal medical doctor.
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THE WORD
THE SURVEY e
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Spiritual Rituals to Issue in the New Year
Ritual, in particular, is a great way for you to symbolically make the transition for a number of reasons. Rituals help lend an air of importance to an event. They can help remind us that we’re part of a bigger picture. They’re also wonderful ways to connect on a deeper level with those closest to us, including ourselves. Consider adding one of the following ideas to your own plans for ushering in 2017. Privately reevaluate the past year. Many people tend to focus only on what’s ahead when it comes to New Year’s Day. However, others find it just as important and therapeutic to review the year that’s just concluded. That said, schedule a block of time prior to New Year’s Day when you can sit down by yourself and spiritually evaluate 2020. What did you accomplish this past year? Take a moment to honor each accomplishment as well as examine any deviation from your 2019 plans. What did you do this past year that you’d never done before? What new things did you learn and what challenges did you face? End by writing a list or a journal entry detailing the top ten highlights of the year. Arrange a day to declutter your life. Did you know that, in Italy, people throw things out of the windows on New Year’s Eve? It’s because they feel it’s just as important to get rid of old things that no longer serve them as it is to embrace new things. Of course, no one is suggesting that you throw your clutter out the window into the street. However, you might want to consider setting aside one day to get rid of some things you no longer need. Go through your home and collect clothing, books, or other items that you can stand to part with and give them a new lease on life by donating them to a local charity. Formally invite prosperity into your life. Many cultures around the world celebrate New Year’s Day with rituals
meant to ward off bad luck and attract good fortune. Some start the New Year by physically throwing money through their front door the first time they enter their home after the new year has begun. Here’s a modern twist on that tradition. Gather your family and bless a few coins or paper bills together. Formal prayer is a great way to do this, but, if you’re not religious, stating your hopes for the year to come works fine as well. What you do with that money after that is up to you. You can keep it yourself, but it might be even nicer to give it away to charity as a wonderful way to spiritually pay it forward. Spend New Year’s Eve in meditation. Planning a quiet New Year’s Eve at home for a change? Spend it in quiet meditation or prayer as a way to start the year in peace and harmony. Make sure you arrange for your meditation time to extend past midnight. It’s the perfect way to not only start a brand-new year but end an old one. You can also do this with others if you prefer. Invite friends over and do it together. Alternatively, you can get in touch with a local meet-up group, yoga center, or spiritual organization and make arrangements. Place special emphasis on the first twelve days. For many people, the first twelve days of a new year represent each of the twelve months to come. (The first day represents January, the second February, and so forth.) Pay homage to this idea by spending those twelve days by focusing on what you most want your year to hold. Interested in being more charitable this year? Spend one of the days volunteering at a local soup kitchen. Want to become more sensitive to issues that affect other races or immigrants? Dedicate one or two of those days to reading a regional history book on immigrants or other ethnic groups in your area. Anything goes, so feel free to be creative!
FORGIVE SOMEBODY THIS YEAR
Many of Us have been hurt by someone or by something that might of happened on the job, someone that you thought would be there for you! The situations of life will never end, but there is something all of us can do to end the situations. Below we have some suggestions that were stated by a survey taken by Yes We Can Newspaper. These individuals gave what could help start the New Year Fresh. They suggest that each statement should be read carefully and then apply them to your life and whatever the situation it will END!
PUT IT TOO BED! GET OVER IT!
FORGIVE! BE FAIR ABOUT IT! HAVE AN OPEN MIND! DUST THE DUST!
STOP THE FOOLINESS! NEW YEAR - NEW THOUGHTS! STOP THE DRAMA! SQUASH THE BEAST! PRAY ABOUT IT! CLEAR YOUR MIND! PRAY, AND THEN PUT IT IN THE HANDS OF GOD!
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N I G H T S W E AT S : W H E N I S B E I N G H OT I N B E D A H E A LT H ISSUE?
ADMITTEDLY THERE ARE MANY REASONS YOU COULD BE HOT UNDER THE COVERS, BUT IF YOU’RE WAKING UP DRENCHED, THE CULPRIT COULD BE NIGHT SWEATS. HERE’S WHAT TO DO IF YOU’RE TOO HOT IN BED AT NIGHT AND SOAKING THE SHEETS The difference between “night sweats’ and waking up hot in bed is “Night sweats, or nocturnal hyperhidrosis, are quite different to waking up feeling hot. Someone suffering from night sweats may well actually wake up feeling cold rather than hot, for instance. “For some it may be the case that they sweat so much that it soaks the bed. The sweating is a result of a rise in body temperature but is not related to the surrounding environment, so not brought on by sleeping in a warmer room. It is due to the hypothalamus - the heat regulatory area in the brain- mistakenly perceiving that the body is too warm.” The common causes of fight sweats in women are many reasons why someone might suffer from night sweats. Night sweating could be a result of a neurological disorder, a side-effect of medication (particularly antidepressants, aspirin and some steroids) or due to a hormonal imbalance which can be triggered by pregnancy, the menopause and menstruation. It can also be an early indication of certain types of cancers such as lymphoma.” Other potential causes of night sweats include obstructive sleep apnea, which relates to interrupted breathing during sleep, low blood sugar (hypoglycemia), which can be linked to diabetes, along with infections, fever, an overactive thyroid gland, some autoimmune conditions and HIV/Aids. It’s best not to panic or jump to Google induced conclusions if you’re experiencing night sweats, keep a diary of when you’re having them and book an appointment with your doctor if you’re concerned. Many women experience night sweats during their pregnancy, the menopause or when menstruating. This is due to them experiencing a hormonal
imbalance which causes the area of the body which regulates temperature (the hypothalamus, as above) to think that it is hot, even if it is not. This triggers the body to sweat, which is of course how we typically cool down if our body temperature is raised. Try not to worry if you have the odd night sweat when you know you’re experiencing a hormonal shift- it’s very normal.” Since there are so many reasons why someone experiences night sweats, we would recommend that you seek medical advice if they start to experience them regularly, so that your GP can establish the cause. Chances are it’s not serious, but as the triggers of night sweats can be so varied, it’s best to see a medical professional to check it out. “Don’t try to diagnose yourself.” As night sweats can be caused by a hormonal imbalance, dietary changes could have a positive impact. A diet based on healthy fats, such as avocado, coconut oil; antioxidant-rich vegetables, such as spinach and broccoli; and lean protein such as grilled chicken can promote hormonal balance.” Exercise can help to improve the body's ability to regulate its own temperature which can reduce instances of night sweats. However, we’d recommend exercising earlier in the day (more than two hours before bedtime) in order to best prevent night, sweat episodes.” Although switching to pajamas made from cooler fabrics such as cotton or linen won’t prevent night sweats, they are more breathable, so will help make for a more comfortable night’s sleep.” Along with avoiding vigorous exercise before bedtime, go easy on blood-vessel dilating alcohol and spicy foods, ensure bedding isn’t too heavy and that you’ve got a fan at hand if you do find that you feel overheated post-night sweat episode. Lastly, stay hydrated, and schedule in lots of chill-out time before bed- stress can make night sweats all the more sodden.
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BODY FAT THE ENEMY THAT CAUSES HEALTH PROBLEMS Obesity is a complex disease involving an excessive amount of body fat. Obesity isn't just a cosmetic concern. It is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers. There are many reasons why some people have difficulty avoiding obesity. Usually, obesity results from a combination of inherited factors, combined with the environment and personal diet and exercise choices. The good news is that even modest weight loss can improve or prevent the health problems associated with obesity. Dietary changes, increased physical activity and behavior changes can help you lose weight. Prescription medications and weight-loss procedures are additional options for treating obesity. Obesity is diagnosed when your body mass index (BMI) is 30 or higher. To determine your body mass index, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. 18.5=Underweight 18.5-24.9=Normal 25.029.9-Overweight 30.0 and higher Obesity A diet that's high in calories, lacking in fruits and vegetables, full of fast food, and laden with highcalorie beverages and oversized portions contributes to weight gain. If you have a sedentary lifestyle, you can easily take in more calories every day than you burn through exercise and routine daily activities. The number of hours you spend in front of a screen is highly associated with weight gain. Some medications can lead to weight gain if you don't compensate through diet or activity. These medica7
tions include some antidepressants, anti-seizure medications, diabetes medications, antipsychotic medications, steroids and beta blockers. Social and economic factors are linked to obesity. You may not have been taught healthy ways of cooking, or you may not have access to healthier foods. In addition, the people you spend time with may influence your weight you're more likely to develop obesity if you have friends or relatives with obesity. Obesity can occur at any age, even in young children. But as you age, hormonal changes and a less active lifestyle increase your risk of obesity. In addition, the amount of muscle in your body tends to decrease with age. Generally, lower muscle mass leads to a decrease in metabolism. Not getting enough sleep or getting too much sleep can cause changes in hormones that increase your appetite. You may also crave foods high in calories and carbohydrates, which can contribute to weight gain. People often seek more high-calorie food when experiencing stressful situations. Your gut bacteria are affected by what you eat and may contribute to weight gain or difficulty losing weight. Previous attempts of weight loss followed by rapid weight regain may contribute to further weight gain. This phenomenon, sometimes called yo-yo dieting, can slow your metabolism. Obesity makes you more likely to have high blood pressure and abnormal cholesterol levels, which are risk factors for heart disease and strokes. Obesity can affect the way your body uses insulin to control blood sugar levels. This raises your risk of insulin resistance
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and diabetes 2. Obesity may increase your risk of cancer of the uterus, cervix, endometrium, ovary, breast, colon, rectum, esophagus, liver, gallbladder, pancreas, kidney and prostate. Obesity may cause infertility and irregular periods in women. Obesity also can cause erectile dysfunction in men. People with obesity are more likely to have sleep apnea, a potentially serious disorder in which breathing repeatedly stops and starts during sleep. Obesity increases the stress placed on weight-bearing joints, in addition to promoting inflammation within the body. These factors may lead to complications such as osteoarthritis. Obesity can diminish your overall quality of life. You may not be able to do things you used to do, such as participating in enjoyable activities. You may avoid public places. People with obesity may even encounter: Depression; Disability; Sexual Problems; Shame and guilt; Social isolation and Lower work achievement discrimination. You need to get 150 to 300 minutes of moderate -intensity activity a week to prevent weight gain. Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Avoid saturated fat and limit sweets and alcohol. Eat three regular meals a day with limited snacking. Identify situations that trigger out-of-control eating. Try keeping a journal and write down what you eat.
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BEAUTIFUL GREAT PETS Llamas are domesticated variations within the Llama family. While similar, llamas offer more benefits to those who raise them. The chief differences rest in their fur and their protectiveness. Llamas hail from the rough and rocky mountain regions of South America, where they are used as pack animals. They are sure-footed and strong, able to carry a third of their body weight on their backs. That weight can be substantial, as adult Llamas typically weigh between 250 and 400 pounds. In the United States, llama ranchers often use llamas for the same reasons, to carry heavy packs around farm or ranch areas. Some enterprising wilderness enthusiasts have initiated successful outdoor adventure companies that feature pack trips with llamas. For people who raise sheep, llamas are excellent guardians. They keep coyotes and other sheep-hungry dogs at bay. Llamas have sharp eyes and ears and are quite intelligent. They tend to spot a troublesome meddler before people do and will often charge a predator in groups. Because they're naturally curious, llamas stare at unusual things. This trait not only alerts people to interlopers, it also can alert someone that someone else is in trouble. Seasoned llama ranchers know to follow a llama's long gaze.
The same, however, can be said for alpaca fur, which is far easier to deal with. Llamas are good-natured and like children, despite their reputation for spitting. That's only when they feel threatened or are in a dispute over food, however, and you can train llamas not to spit toward people. Llamas actually make wonderful companions who like to go for walks and usually enjoy the company of people. They also tend to be healthy and disease-free. Llamas follow a herd mentality, making them idea for parades and petting zoos, where large groups gather. Llamas are, however, quite nimble and agile as well. They're also easy to train and can be taught to run obstacle courses or perform in competitions, similar to horses or dogs. Llamas are intelligent and curious and like to figure things out, but they like to go with the flow and make their companions happy. Besides that, llamas are beautiful animals, typically sporting coats of white, beige and brown. With their rich fur and bushy tails, Llamas are shoo-ins for any livestock beauty contest. Check your city to see if you can have Llamas as your pet. They cost a pretty penny!
The First-year cost of pet ownership can exceeds $1000, according to the ASPCA. Learn what pet expenses to expect before bring a dog or cat into your home! Do you have friends who as soon as they moved into their first adult place of their own immediately went out and got an adorable puppy or cat? I sure do, because I was one of them. When I was 24 years old. I moved into my first “real” apartment with my girlfriend (now wife), Lauren, we could barely afford the rent, but being young and overwhelmed by “playing family” for the first time, we adopted two kittens from a local animal shelter. Ten years later, we’ve lost one of the cats but the other, a raspy-breathed tortoise calico named Moose, is still in the family. Along the way, we’ve spent thousands on food and veterinary care including a $2,000+ surgery that fell while Lauren was an even poorer law student. We certainly don’t regret having pet in fact, we’ve now adopted a dog, too but we obviously were not thinking about the potential (and not insignificant) costs
of pet ownership when we were young and looking for a cat. If you have the foresight and are considering bringing a furry friend into your home, you might want to ask yourself, can I afford to be a pet owner? The costs of bringing an animal into your home go far beyond any initial adoption fee, which can vary from nothing at all to hundreds of dollars. Listed is a breakdown of the average first year cost of pet ownership for one medium dog. Spaying or Neutering dog or cat can range low with assistance up to $200.00; Initial Medical Exam $70.00 to 130.00; Collar or Leash $10.00 to $30.00; Liter Box for Cat $25.00; Scratching Post for Cat $30.00; Carrying Crates $40.00 to $60.00; Training for dog $110 or more. The Total One-time costs could range from $300.00 to $500.00. It can take a little time, but these prices can vary if you take the time and shop around to find better prices.
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