Simplify and Thrive!

"Simplicity is an acquired taste.
Mankind, left free, instinctively complicates life."
Katherine Gerould (1879 - 1944)

In our efforts to live the 'good life', we can easily find ourselves overwhelmed by seemingly endless choices, decisions and activities.

Here are a few ways to help slow down, and give ourselves time to remember who we are and what is really important in our lives.

And as we simplify, the environment also benefits.

Start... by Stopping
Each new day is a blank canvas which we fill with a checklist of tasks. But every minute need not be structured and scheduled. Try stopping from time to time, and make conscious contact with your inner self. Let go of the need for maximum daily achievement and become comfortable doing nothing, if only for a short while. Take the time to lay down on a blanket outside and watch the clouds. Bring some crumbs for the birds and watch them enjoy. Or check out the stars for a few minutes before going to sleep. An occasional dose of non-doing lets you slow down to appreciate the pleasures of the moment, however simple, and gain a fresh perspective on how your time is spent each day.

Daily Meditation
A brief daily meditation, even for just 15 minutes, is your chance to turn off the rest of the world and listen to yourself. Our fast-paced modern lifestyle delivers a steady barrage of information, obligation and responsibility. Meditation clears the mind and relaxes the body.

Meditation does not require incense, mandalas, mantras or the perfect lotus position. It only requires you to be comfortable, quiet and to try to clear your mind. A few tips:

• Consistency :: Try to meditate every day, even if only for a few minutes. The benefits are cumulative.
• Location :: Choose a quiet space where you will not be disturbed. Turn off the phone. If possible, meditate in the same spot every day.
• Breathe :: Focus on your breathing to help clear your mind and relax your body.
• Try not to think :: Listen to your heart, feel the energy in your body, let an empty breeze flow through your mind. Above all, try not to organize your day or problem solve.
• Lower your expectations :: The benefits of meditation are substantial, but subtle. Do not look for results - they will find you.
• Make it last :: As you leave your meditation space, try to extend the relaxed, focused feeling into your day. Every few hours, if you think of it, take a slow deep breath and envision your meditation space. Meditation can help you feel more relaxed and focused throughout the day.

“Simplicity, simplicity, simplicity!  I say, let your affairs be as two or three, and not a hundred or a thousand instead of a million count half a dozen, and keep your accounts on your thumb-nail.” 

Henry David Thoreau

Reduce Clutter :: De-Consume
The best things in life are not things. Clutter fills more than our shelves and closets - it permeates our lives. We work hard to be able to afford things, many of which require care, cleaning, storing, insuring, protecting... and the media and the merchants are constantly offering us the next "must have".

The cost of consumer goods goes beyond the price tag. Environmental costs come from resource extraction, manufacture, shipping, and waste management. Consumer demand drives industrial pollution. Here are a few tips to simplify and help "de-consume":

• Teach your children :: Let your children know about the direct link between consumer goods and environmental costs, then let them make their own decisions. Show them that when you make a purchase, it is for the inherent value of the item and not for social status. Remember the hidden costs of the things you consume. Sooner or later you or your children will pay those costs.
• Enjoy non-material pleasures :: Whether alone or enjoyed with others, non-material pursuits offer lasting and immeasurable benefits - music, sports, hobbies, crafts, and games contribute to personal development with little cost to you or the environment .
• Give sustainably :: Birthday and holiday gifts do not have to be the latest consumer goods. In future posts, I will offer tips for sustainable giving for non-commercial gift ideas... be sure to check back soon!
• Share, swap, trade :: Start a tool share with neighbors or family for tools which may not be used too often - lawn mower, power saw, compressor, ladder, paint sprayer, etc. Fewer things to buy and store, for everyone. Swap or trade for goods and services if possible, to save on the manufacture of new goods and packaging.. and, of course, the taxes.
• Reduce visual clutter :: Try putting things you can live without in boxes and put the boxes in the attic or basement for six months. Then re-open the boxes and keep what you missed... give the rest away as gifts, hold a garage sale, or donate to charity. Then try this formula - for every new thing that comes in, one old thing goes out.

"Don't confuse your net worth with your self-worth"

Anonymous

Simplify Meals
Prepare dishes which will provide several meals. Stews, casseroles, and many recipes are just as easy to prepare in large portions. Make enough for two or three meals, and freeze the extra meals to cut your cooking chores in half. Become the master of "one-pot cooking" to simplify preparation and reduce clean-up time.

Instead of thinking about dinner in terms of what you want to eat, try to be creative with what you have in the refrigerator and cupboards. Resist the urge to run out to the store for more cooking ingredients. Go to allrecipes.com for some great meal ideas... you can even search for meals by the ingredients you have (or do not have)!

Cut TV Time
TV time is not as relaxing as it may appear - our senses are being bombarded constantly and the underlying commercial message is always the same: you need more and more "things" to be happy. We are at the mercy of the marketers.

Statistics have shown that children get very little time of direct interaction with their parents, especially with their fathers. In contrast, the average child spends hours each day in front of the television. TV makes children and adults, want "more" to feel good about themselves.

Try reducing TV time and replace it with books, music, or educational videos which are commercial-free. If you have children, try replacing an hour of TV each evening with a parent/child activity. At first it may seem like more for you to do... after all, TV is a convenient babysitter! Having an on-going project is good, as it is easier to start and stop the activity in short blocks of time. For more ideas, check out tvturnoff.org.

Reduce Housecleaning
Most of the dirt in your home is brought in on shoes. Save time and cleaning expenses by starting a no-shoes policy in your home. Keep slippers at the door for guests to use.

Next time you are at the library, look for "Confessions of an Organized Homemaker" by Denice Schofield. This book offers ways to simplify, organize, and schedule household systems in order to help reduce the need for housecleaning. Another great resource is flylady.net... they make housecleaning simple with 15 minute daily cleaning tasks!

“Reduce the complexity of life by eliminating the needless wants of life, and the labors of life reduce themselves.”

Edwin Way Teale

Consolidate Trips to the Store
Approximately 50% of car use is for trips within 3 miles of the home. This distance is within the range for easy biking, so it makes sense to try to use your bike for some of these short hops. You will be saving fuel and reducing pollution... and you can also save on trips to the gym with this added exercise.

Whether you live in the heart of the city or have to drive to town or the mall to shop, try consolidating your trips. With a little organization, you can group your "town tasks" into fewer trips, saving you time and fuel expense. The environment also benefits from the fuel and energy savings.

Online Shopping
Buying goods online can be an environmentally friendly and time-saving way to shop. Online shopping is also a nice contrast to the over-stimulation one often feels at the mall. As the trend to online shopping grows, more and more goods become available with a wider range of choices than you may find locally. Here are a few environmental tips to consider when shopping online:

• Do not choose overnight delivery :: Shipping by air freight generates up to five times the fuel emissions as ground delivery.
• Combine orders :: You can reduce packaging and deliveries by consolidating your orders when shopping online. Wait until you have a full list of items you will need from an online store, then put in just one order. You can also combine orders with a friend or co-worker shopping for similar products, as a way of further reducing the environmental (and actual) costs of shipping.
• Ship orders to your place of work :: If courier services regularly ship to your place of work, your order will be combined with others. This saves individual home deliveries.
• Save order information on your computer :: Print-outs of order information use paper and ink, and require filing and storing. Save the information on your computer and delete when you have received the products in good order.

"....in all things, the supreme excellence is simplicity."

Henry Wadsworth Longfellow

Reduce Cell Phone Use
The cell phone has become an integral part of our fast-paced culture. It is almost a symbol of self-importance:  unless our schedules are as busy as the person next to us, we are less important or somehow not living up to the norm. As long as we carry along our cell phones, we are always "on task"... especially for those of us with SmartPhones!

There is another side to ubiquitous cell phone use. It distracts our focus from other activities, at home, shopping, driving, and even during movies or meetings.  It adds another level of complexity to our daily living and is often an unwelcome interruption to our time spent with others.

Get to know the "off" switch of your cell phone, especially when enjoying quality time with your family, friends or by yourself.

Silence
Try to put some silence into each day. Our ears are not designed for the constant stimulation of noise, which is an unfortunate by-product of modern life. There are very few loud sounds in nature. Studies have shown that stress hormones rise in response to noise. Concentration and energy levels are reduced, and the rates of hearing loss among young people has risen dramatically in recent years.

Simply being aware of the effects of noise is a good start. Small foam ear protectors cost just pennies apiece and screen out the high decibal aspects of noise. Wear ear protectors at home when operating loud equipment such as lawn mowers, leaf blowers, blenders and vacuum cleaners. Turn off the TV and stereo if you're not paying full attention to them.

Silence helps us stay focused and centered, and provides a welcome oasis in a sea of overstimulation. (Related article: The Death of Stillness by Richard Mahler).

"Simplicity is the ultimate sophistication."

Leonardo da Vinci

:: Please share any ideas or suggestions you have to simplify a hectic lifestyle!

Get Active. Live Longer.

There is no better time to get and stay active than right now. Regardless of age or physical ability, nearly everyone can enjoy the health benefits of adding exercise into their daily routines.

Most of us know that exercise is a great way to jumpstart a weight loss program and manage weight, but engaging in a moderate level of daily physical activity can help keep bones and muscles strong, reduce stress and generally improve your quality of life. Whether you enjoy a brisk morning walk to start the day or a game of tennis with a friend, the key is simply to get active–and stay active. The health benefits from exercise are endless; here are three to get you motivated:

1. Strong Bones & Muscles

Clinical research has shown that regular physical activity is one of the best ways to maintain bone health. Weight bearing or strength training exercises, such as walking, jogging or using resistance bands or weights, are helpful in preserving bone mass. This is a critical component in reducing your risk for bone weakening conditions that can occur with age and make you susceptible to fractures.

Weight bearing activities are also beneficial in building muscle mass, further supporting bone health. In addition, muscle tissue burns more calories than other body tissues, and this increased calorie burn can help you maintain a healthy weight. Strong muscles and bones improve your balance, strength and coordination, which may reduce your risk of falls and bone injuries. Your doctor can assist you in finding a weight bearing exercise that works for you.

2. Stress Reduction

Preliminary research studies have shown that regular physical activity can help the body cope with stress. Exercise releases endorphins into the system; during exercise, these natural substances are produced by the body and released into the blood stream, leading to feelings of relaxation and well-being. A brisk walk or quick workout could be just the thing to calm you after a stressful day. And, since many people often turn to food when they feel stressed - which could lead to weight gain – substituting healthy exercise for mindless snacking will not only reduce stress, but help avoid weight gain.

3. Manage Your Weight

Reducing sedentary activities, engaging in more physical activity, and burning more calories than you consume are key in weight management. A regular exercise routine not only helps with weight loss, but it has also been shown to be one of the primary factors in helping individuals maintain their goal weight. Successful ‘maintainers’ average about 30 minutes a day of exercise, and report that this habit – along with a healthy low-fat diet – is one of the most important factors in keeping weight down.

Fueling an active lifestyle is important, too. Your body requires healthy lean proteins – like fish, poultry, lean meats, egg whites, and plant proteins, like soy – to help to maintain and build muscle tissue. Nonfat dairy products provide not only protein, but plenty of calcium to support bone health. Fruits, vegetables and whole grains – like brown rice, whole grain breads and pastas and oatmeal – are healthy carbohydrates that provide energy for daily activity.

Eat right, and make a point to move, lift and stretch throughout your day. You can stay active for a lifetime – and it’s never too late to start.

:: This article is by Luigi Gratton, M.D., M.P.H. Vice President, Medical Affairs and Education with Herbalife.  Click Here for more great articles by Dr. Luigi!

Financial Planning :: Helping You See the Big Picture

Do you picture yourself owning a new home, starting a business, or retiring comfortably? These are a few of the financial goals that may be important to you, and each comes with a price tag attached.

That is where financial planning comes in. Financial planning is a process that can help you reach your goals by evaluating your whole financial picture, then outlining strategies that are tailored to your individual needs and available resources.

Why is financial planning important?

A comprehensive financial plan serves as a framework for organizing the pieces of your financial picture. With a financial plan in place, you'll be better able to focus on your goals and understand what it will take to reach them.

One of the main benefits of having a financial plan is that it can help you balance competing financial priorities. A financial plan will clearly show you how your financial goals are related--for example, how saving for your children's college education might impact your ability to save for retirement. Then you can use the information you have gleaned to decide how to prioritize your goals, implement specific strategies, and choose suitable products or services. Best of all, you'll have the peace of mind that comes from knowing that your financial life is on track.

The financial planning process

• Creating and implementing a comprehensive financial plan generally involves working with financial professionals to:
• Develop a clear picture of your current financial situation by reviewing your income, assets, and liabilities, and evaluating your insurance coverage, your investment portfolio, your tax exposure, and your estate plan
• Establish and prioritize financial goals and time frames for achieving these goals
• Implement strategies that address your current financial weaknesses and build on your financial strengths
• Choose specific products and services that are tailored to meet your financial objectives
• Monitor your plan, making adjustments as your goals, time frames, or circumstances change

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Common financial goals:

• Saving and investing for retirement

• Saving and investing for college

• Establishing an emergency fund

• Providing for your family in the event of your death

• Minimizing income or estate taxes

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Some members of the team

The financial planning process can involve a number of professionals:

Financial planners typically play a central role in the process, focusing on your overall financial plan, and often coordinating the activities of other professionals who have expertise in specific areas.

Accountants or tax attorneys provide advice on federal and state tax issues.

Estate planning attorneys help you plan your estate and give advice on transferring and managing your assets before and after your death.

Insurance professionals evaluate insurance needs and recommend appropriate products and strategies.

Investment advisors provide advice about investment options and asset allocation, and can help you plan a strategy to manage your investment portfolio.

The most important member of the team, however, is you. Your needs and objectives drive the team, and once you have carefully considered any recommendations, all decisions lie in your hands.

Why can't I do it myself?

You can, if you have enough time and knowledge, but developing a comprehensive financial plan may require expertise in several areas. A financial professional can give you objective information and help you weigh your alternatives, saving you time and ensuring that all angles of your financial picture are covered.

Staying on track

The financial planning process doesn't end once your initial plan has been created. Your plan should generally be reviewed at least once a year to make sure that it's up-to-date. It's also possible that you'll need to modify your plan due to changes in your personal circumstances or the economy. Here are some of the events that might trigger a review of your financial plan:

• Your goals or time horizons change
• You experience a life-changing event such as marriage, the birth of a child, death of a spouse, health problems, or a job loss
• You have a specific or immediate financial planning need (e.g., drafting a will, managing a distribution from a retirement account, paying long-term care expenses)
• Your income or expenses substantially increase or decrease
• Your portfolio hasn't performed as expected
• You are affected by changes to the economy or tax laws

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Common questions about financial planning

What if I'm too busy?
Do not wait until you're in the midst of a financial crisis before beginning the planning process. The sooner you start, the more options you may have.

Is the financial planning process complicated?
Each financial plan is tailored to the needs of the individual, so how complicated the process will depend on your individual circumstances. But no matter what type of help you need, a financial professional will work hard to make the process as easy as possible, and will gladly answer all of your questions.

What if my spouse and I disagree?
A financial professional is trained to listen to your concerns, identify any underlying issues, and help you find common ground.

Can I still control my own finances?
Financial planning professionals make recommendations, not decisions. You retain control over your finances. Recommendations will be based on your needs, values, goals, and time frames. You decide which recommendations to follow, then work with a financial professional to implement them.

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Disclosure Information -- Important -- Please Review
The information contained in this material is being provided for general education purposes and with the understanding that it is not intended to be used or interpreted as specific legal, tax or investment advice. It does not address or account for your individual investor circumstances. Investment decisions should always be made based on your specific financial needs and objectives, goals, time horizon and risk tolerance. The information contained in this communication, including attachments, may be provided to support the marketing of a particular product or service. You cannot rely on this to avoid tax penalties that may be imposed under the Internal Revenue Code. Consult your tax advisor or attorney regarding tax issues specific to your circumstances.

Sweet Bean Burritos

Okay, I have been begging my sister for this recipe! She has made this dish for us quite a few times now... and each time, it just keeps getting better! It is incredibly delicious and so filling... and super healthy! It is perfect in it's simplicity!

Sweet Bean Burritos

Serves 6

2 tablespoons olive oil
1 onion - chopped
3 cloves garlic - pressed
2 cans black beans - drained
2 medium sweet potatoes - cooked and mashed
1 teaspoon cumin
6 whole wheat flour tortillas
6 tablespoons cilantro
6 tablespoons low-fat cheddar cheese

In a skillet, heat oil over medium high heat and cook onions and garlic until soft.  Add beans, stir in the mashed potatoes, add cumin and mix well.

Heat tortillas and spoon bean mixture inside. Add cilantro and cheese, roll up burrito-style, and serve.

Make these burritos for dinner... use the left-overs as breakfast burritos... or treat yourself to burritos for lunch! The sweet potato and black bean mix tastes great as a side dish, as well! Thanks, Lisa!

What Do-Gooding Does for Your Brain

Are you a do-gooder? If you are, chances are you'll stay sharp as a tack as you age. Volunteering in a social setting -- tutoring kids in a library or school, for example -- can help reverse or delay declines in brain function that happen with aging, research shows.

Plastic Brains Are Good
The thing is, your brain is plastic. No, not like those jelly bracelets from the '80s. Brain plasticity refers to its ability to change and form new connections between neurons in response to novel situations. Unfortunately, it's natural to lose a little of this plasticity over time. And when you don't use your brain, the sluggishness gets worse. So it's essential to stay active -- not just mentally but physically and socially.

So what's the price of plastic? About the cost of a pair of walking shoes. People who are fit have more plastic brains. Get in step and you'll boost circulation in all parts of your body, including your brain. That's probably why the folks who walked regularly in a recent study were able to focus better on a task, compared to the people who performed only stretching and toning exercises. Walking is so good for your brain that it may lower your risk of dementia as you get older. In fact, walking may be just about the best thing you can do for your overall well-being. Walking can:

• Decrease osteoarthritis pain and improve stability, endurance, and agility
• Reduce the risk of colon cancer and possibly breast cancer
• Protect against diabetes in high-risk people and lower blood glucose and improve insulin action in people who already have the disease
• Lower blood pressure and reduce the risk of heart attack

Grab 30 minutes a day (broken into three 10-minute segments, if need be) and you'll also help keep your weight in check, boost your energy and stamina levels, and probably handle stress better, too. It's pretty hard to come up with an excuse when you see the laundry list of health benefits, isn't it?

Get Your Good Deed On
Volunteering fits the bill on many fronts. It challenges the brain to think critically and learn new things. It creates a social outlet (also good for the brain). And getting involved in a good cause can add meaning and a sense of purpose in life -- all good things for mental well-being. So do your brain a favor and find a volunteering effort that captures your interest, whether it's helping children find books in the library or cooking meals for shut-ins. And try these other brain boosters as well:

• Spending time with a first grader can make you smarter: When older adults joined kindergarten through third-grade classrooms -- to help out, of course -- the kids achieved more. And the grown-ups had an even greater benefit: They shored up parts of their brains in ways that could protect them from Alzheimer's disease.
• Work your brain with a daily sudoku puzzle or challenging crossword puzzle.
• Your brain benefits from surfing the Web and being computer savvy: Brain scans of a computer-adept group showed more activity during Internet searches, compared with the brain scans of people who weren't so handy with a browser!
• Get up and play Ping-Pong... or tennis! In addition to keeping you active, playing Ping-Pong or tennis does help shore up defenses against Alzheimer's!

:: Information in this post is from RealAge.com

References

Published on 03/12/2010

Evidence for neurocognitive plasticity in at-risk older adults: the experience corps program. Carlson, M. C. et al., Journals of Gerontology. Series A, Biological Sciences and Medical Sciences 2009 Dec;64(12):1275-1282