Wellness Tip on Money: See Where You Stand. Have a bird’s eye view of your money so you know how much is coming in and how much is going out.

7 Steps to Help You Have More Money This Year:

Wellness Tip on Money: Divvy up your take-home pay according to the 50/20/30 principle.Essential Expenses No more than 50% of your take-home pay should go toward Essential Expenses, which are the expenses you need in order to maintain the fundamentals of your life: shelter, food, heat, etc. Only four expenses go in this category: housing, transportation, utilities and groceries. Financial Priorities At least 20% of your take-home pay goes to Financial Priorities, which are the goals that are essential to a strong financial foundation. These include your retirement contributions, savings contributions and debt payments, if you have debt. You should make these contributions and payments after you pay your Essential Expenses, but before you do any other spending. Lifestyle Choices No more than 30% of your take-home pay should go to Lifestyle Choices, which are personal, voluntary and often fun choices about how you spend your discretionary income. They often include cable, internet and phone plans, charitable giving, childcare, entertainment, gym fees, hobbies, pets, personal care, restaurants, bars, shopping and other miscellaneous expenses.

7 Steps to Help You Have More Money This Year: "You’ll be able to see how much of your paycheck should be allotted toward your essential expenses (like rent), fun lifestyle expenses (like vacations or spa treatments), and priority goals like saving or paying down debt. Knowing how much you have to work with within those parameters can serve as the framework for other major money decisions for the year."

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Wellness Tips on Money: Be aware of what your spending triggers are, because that will factor into creating a budget you can live with—and stick to. “The start of a new year is a good time to look at spending habits. Things like cable, eating out, and shopping could be preventing you from saving.”

7 Steps to Help You Have More Money This Year: "Next, you should assess what you spent your money on last year, by category. If you’ve set up your Money Center, you can look at your historical spending according to the expense folders you have labeled. Many credit card providers will also let you download a yearly summary of your purchases by category."

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Wellness Tip on Money: There are probably steps you can take around the house that can cut from your utility bills—an energy audit is a good place to start.

7 Steps to Help You Have More Money This Year: "If cutting the cord frees up an extra $100 bucks that you could put toward the summer family reunion trip, your TV habit may be worth the sacrifice. Likewise, if you spend $75 on haircuts six times a year, but think you can manage just four trips to the salon, that’s $150 you can put toward the new car you need by year’s end."

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Wellness Tips on Money: Make sure that your money never hits your wallet. For instance, if $50 a month is what you will save by biking to work once a week, “Figure out a way to send $50 every paycheck to a savings account,” Blaylock says. “You’ll be amazed at how quickly you can amass an impressive pile of cash through this ‘set it and forget it’ technique.” The same goes for credit card payments automatically deducted from your bank account at the same time every month. You probably won’t miss the money, and your card balance will shrink faster than you realize.

7 Steps to Help You Have More Money This Year: "Hunting for hidden savings won’t help you if you don’t funnel your newfound funds into investment or savings accounts. Lots of folks “may cut out the lattes, but they’ll increase their budget somewhere else. The key is not only cutting back, but also having a plan for what to do with that leftover money,” Blaylock says. For instance, if reducing your daily trips to the coffee shop yields you a giant-screen TV rather than a badly needed emergency fund, you’re probably putting your basic security at risk."

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Wellness Tips on Money: Are your Goal Realistic? If you have an estimate on how much you think your larger goal will cost, divide that cost by 12 and see just how much you’d have to stash away every month. That will give you a reality check.

7 Steps to Help You Have More Money This Year: "“If you are currently saving $100 a month, and you decide you want to save $10,000 a month, that’s probably a dumb goal,” Blaylock says. “But if you want to stretch yourself, save $500 a month instead.” Then you can determine whether you’ll have to downsize your dream vacation—or maybe just put it off for a few more months. And remember—you can always set up a priority folder in your Money Center specifically to track the progress you’re making toward that major goal."

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Wellness Tips on Money: Don’t be discouraged if an unexpected expense knocks your goals off track for a month or two. Get refocused, and take it one day at a time. “Nobody expects you to make all the right financial decisions 100 percent of the time,” But ideally you do things better than you did the year before.”

7 Steps to Help You Have More Money This Year: "Ultimately, your new goals and refreshed budget are providing you with rules to live by, not die by. So don’t beat yourself up if you splurge one month on dinners out or a well-deserved weekend getaway. “It’s not about perfection, it’s about progress,” Blaylock says."

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Beware of These 5 Secretly Salty Foods: Sandwich Meats Even low-salt deli-style turkey meat packs a painful sodium punch: A single slice has 216 mg! (And who eats just one slice?) The same amount of rotisserie chicken breast has 97 mg -- and is just as yummy on a sandwich. | Healthy Living - Yahoo She Philippines

Beware of These 5 Secretly Salty Foods | Healthy Living - Yahoo She Philippines: "4. American Cheese
Moms, pay attention to this one: A single slice of American cheese has 468 mg of sodium -- that's more than three times the recommended dose per serving! Swap in Swiss for those grilled cheese sandwiches -- it has a mere 20 mg per slice. If the kids won't eat Swiss, try cheddar. It packs more sodium than the 100 mg per ounce Larson recommends, but at 174 mg per slice, it's a much better pick than American cheese."
CLICK LINK TO READ MORE
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Top 7 Ways To Get Fit In 2014: Tower Running: Running on flat ground is SO 2013. Now it’s all about not only testing your limits, but also gravity, with vertical racing. On the 4th of March, Shelter will be hosting their ‘Vertical Rush’ race up Tower 42- offering thousands of enthusiastic racers the chance to sprint up 42 floors to be rewarded with some (quite literally) breath-taking views of London’s skyline. The average 11 stone human will burn 704 calories an hour running on the flat. Racing upstairs increases this rate by about 50%. Ditch the escalators and start your training.- Yahoo She Philippines

Say Hello To The Top 7 Ways To Get Fit In 2014 - Yahoo She Philippines: "Flying Fantastic host aerial fitness classes across a range of disciplines, offering participants of all abilities fitness classes suspended above the ground. Choose between aerial pilates, yoga, hoop work or slings to challenge every muscle in your body- learning climbs, tricks and drops as well as working on conditioning and floor work. If you’ve ever seen the bodies of the Cirque du Soleil, you’ll know the benefits this workout can bring." CLICK LINK TO READ MORE

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Qi-gong means energy cultivation. These practices are thousands of years old and stand the test of time. Over thousand of years the Ancient Chi (Qi) masters discovered that the most profound medicine costs nothing. Shing-Yi mind body warm up set: This set is designed to warm up the entire body, opens the energy meridians, loosens muscles, tendons & ligaments and begins to detoxify the body. Eight Brocades of Silk Standing: This set is easy to learn, very effective at achieving a healthy mind, body & spirit and is quite magical. Supplement: Working with the four directions: This exercise is a powerful way to bring the energy of the universe into your physical body & powerfully releases toxins, negative energy & emotions. ____________________________________ Short break to hydrate and light snack Part II We will explore using ancient traditions that indigenous people have used all over the world for thousands of years. You will learn how to: * create sacred space * call in the directions * smudge to clear space as well as the physical & energy body using sacred smoke * use sacred sound to not only clear & shift the body & mind but to also connect to the divine through rhythmic entrainment. We will close with a meditation facilitated by rhythmic drumming. What to expect: To feel energized, relaxed, clear & grounded. What to wear: loose comfortable clothing - preferably multiple layers. As the body moves & the energy starts to flow, you will warm up and most likely remove layers. What to bring: water, light snack, pillow, yoga mat and/or blankets to lay on during meditation.

"DATE: Saturday, January 18th, 2014
TIME:   10:00 a.m. to 4:00 p.m.
COST:   $100.00
              
LOCATION: The World Peace Sanctuary
                     26 Benton Road
                     Wassaic, New York 12592

Facilitator:    Mark Pukmel, LMT
Coordinator: Ann Marie Robustelli, WPPS

This is an experiential workshop, so come prepared to stretch, bend, breathe & laugh. 
Please arrive 15 minutes early so we can start on time. 
Space is limited to 10 people.
Call to reserve your space: 845-518-2708

MAY PEACE PREVAIL ON EARTH!"

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10 Easy-to-Follow Rules for Healthy Eating |Rule #1: Eat Two Pounds of Vegetables Every single day. "Loading your diet with vegetables will naturally crowd out things you shouldn't be eating," says Joel Fuhrman, MD, author of Eat to Live Cookbook, who recommends this amount after analyzing studies connecting vegetable consumption with overall health. Aim for one pound raw and one pound cooked: Certain cancer-fighting compounds in some vegetables, like broccoli, cabbage, and kale, are better absorbed raw, while cooking others (carrots, sweet corn) can boost their levels of antioxidants. Though two pounds might sound like a lot, a single sweet potato can get you a quarter of the way there. "You don't necessarily need to measure your food; just use this figure as a reminder to eat a hefty amount of veggies every day," Fuhrman says. "Work in cooked greens and interesting stir-fries, and you're set." Shine Food - Yahoo She Philippines

"Processed Food 101. Eating more real food doesn't mean avoiding all packaged goods. While anything that comes in a sealed bag or a box is "processed" to some degree (the term simply refers to food that's been changed from its original state), not all packaging automatically indicates a dietary no-no. Here's what to look for. Buy Washed greens, sliced vegetables, and roasted nuts: They're minimally processed, simply prepped for convenience. Packaged at their peak (to lock in flavor and nutrition), canned beans and tomatoes and frozen produce are also fine choices. But you don't have to limit yourself to these. The real trick is reading labels: "If you recognize most ingredients as food," says Darya Pino Rose, PhD, author of Foodist, "or what comes from the ground or an animal, you're in good shape."" PLEASE CLICK 10 Easy-to-Follow Rules for Healthy Eating | Shine Food - Yahoo She Philippines: LINK TO READ FULL ARTICLE

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The 20 Best Foods for Weight Loss | 1. Homemade raisin bran Mix one cup of Total cereal, a packet of raisins, and 1 cup nonfat milk. This simple home recipe with 244 calories fortifies you with 100 percent of the Daily Value for most vitamins and minerals, boosts your protein intake by 12 grams, and gives you a sweet, natural fiber and sugar source. You'll Save: 50 calories, 6 teaspoons of sugar, and 5 grams of fat compared with ready-to-serve raisin bran doused with a cup of 2-percent milk. 2. Scrambled whites with greens This low-fat, scrambled-egg alternative provides 54 grams of high-quality dietary protein in just 255 calories. First, spray your frying pan with fat-free Pam. Then pour the equivalent of four servings of Eggology egg whites (or Second Nature or Egg Beaters egg whites) in a bowl and blend with 1/2 cup spinach and 1/2 cup mushrooms. Heat the pan until the Pam starts to bubble, pour in the eggs, and fry until the eggs are nearly dry. You'll Save: 40 calories, 100 milligrams of cholesterol, and 13 grams of fat compared with two normal scrambled eggs. 3. Balanced Diet Shake For something cool, tasty, and nutrient-filled in the morning, try a shake or smoothie. The Balanced Diet nutritional drink provides 180 calories with lots of complex carbohydrates, vitamins, and minerals in a naturally flavored French vanilla or chocolate royale. Each serving includes 5 grams of dietary fiber and 10 grams of soy, or 40 percent of the daily minimum now recommended by the American Heart Association. You'll Save: 60 calories daily and nearly 6 grams of fat compared with many other similar drinks. Healthy Living - Yahoo She Philippines

The 20 Best Foods for Weight Loss | Healthy Living - Yahoo She Philippines: click link to read full article

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Wellness Tip" When trying to forge a new, responsible financial you, creating a new way of doing things takes time, and a small money mistake today is just a chance to do better tomorrow. Don't give up, in time you will learn how to responsibly handle your finances.

10 Helpful Money Habits to Adopt Today: "In fact, a study published in the European Journal of Social Psychology shows that for some people, it takes a few weeks to hammer home good practices; others need months. But no matter how long it took each individual to cement their new habits, not a single one was completely derailed by a slip-up here and there."

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Wellness Tip: Think about one spending habit you'd really like to change: Maybe it's the $50 you spend on work lunches each week. Maybe it's the fact that you can't seem to get out from under your debt. Then create a mantra designed to combat it, such as, “I only splurge on entertainment after I’ve paid my credit card bill in full." Better yet, write it down and pin it to your bulletin board, or snap a pic and make it the background on your phone.

10 Helpful Money Habits to Adopt Today: "Adopt a Spending Mantra
It turns out mantras aren't just for yogis anymore. A recent report by behavioral economist Dr. Hersh Shefrin shows that creating a financial rule of thumb to guide your spending decisions can actually help make us better money managers.

While scientists call them "heuristics," not mantras, they work specifically because adopting a personal belief we want to live by—even if we invent it ourselves—makes us feel guilty if we don't abide by it. "

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Wellness Tip: The new you knows that you deserve more. You deserve to be safe if you lose your job, free of bad debt and saving for something big that will truly make you happy. The next time you're tempted to spend, ask yourself: Do you deserve this $40 candle/$25 dinner/$150 pair of sneakers, or do you deserve more? Once you start asking, you'll be surprised how often you choose to invest in your future instead of spending on things that are unnecessary

10 Helpful Money Habits to Adopt Today: "Ever told yourself "I deserve it" when agonizing over the price of takeout after a long day, or trying to justify a new outfit after crushing a presentation at work? We've all been there--"treating ourselves" at the expense of our financial health. But that's the old you. Instead of deserving every gadget, weekend getaway and expensive spa treatment that crosses your path, the new you knows that you deserve more."

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Wellness Tip: The new you knows that you deserve more. You deserve to be safe if you lose your job, free of bad debt and saving for something big that will truly make you happy. The next time you're tempted to spend, ask yourself: Do you deserve this $40 candle/$25 dinner/$150 pair of sneakers, or do you deserve more? Once you start asking, you'll be surprised how often you choose to invest in your future instead of spending on things that are unnecessary

10 Helpful Money Habits to Adopt Today: "Ever told yourself "I deserve it" when agonizing over the price of takeout after a long day, or trying to justify a new outfit after crushing a presentation at work? We've all been there--"treating ourselves" at the expense of our financial health. But that's the old you. Instead of deserving every gadget, weekend getaway and expensive spa treatment that crosses your path, the new you knows that you deserve more."

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MONEY TIPS FOR THE HOLIDAYS: Only Spend $20 “My significant other, Rogelio, and I spend a big chunk of our holiday budget traveling around the country to visit family, so we don’t want to feel pressured to spend too much on gifts for each other. For the past two years, we’ve celebrated ‘$20 Holidays’—we each have to come up with something creative that comes in under $20. “Last year, I gave him a ‘Relax Package’ that included slippers I made myself and some nice massage oil—since I was the masseuse, the massage he got was free! For my gift, Rogelio cooked us dinner, took me to a light show at a nearby botanical garden, snagged an awesome Groupon for bowling and called in a favor from a friend who runs a car service. "We had so much fun that we now do $20 date nights every few months, and they’re some of the best dates we’ve ever had. These gifts end up being much more thoughtful than the more traditional things we’ve purchased for each other in the past.” -Kelly Ryan, communications and tourism manager

10 Ways to Make the Holidays Better—and Not Break the Bank:

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MONEY TIPS FOR THE HOLIDAYS: Splurge on Pre-Sliced “We’ve made it a fall tradition to go apple-picking with the kids and stock the freezer with homemade applesauce to use at Hanukkah. Also, when I’m cooking for a crowd, I take advantage of pre-cut sweet potatoes, mushrooms and onions. It may be a bit more expensive than buying whole produce and chopping it up myself, but time is money!” -Edith Beer, LearnVest software engineer

10 Ways to Make the Holidays Better—and Not Break the Bank:

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MONEY TIPS FOR THE HOLIDAYS: "Rather than spend money on decorations, make your fruits and vegetables do double duty as table adornments. For example, lemons and limes in a glass bowl can be a festive centerpiece, as well as a functional ingredient in food and drinks. Additionally, when you cut your tree branches, hold on to the excess trimmings—boughs gathered in a vase can create the perfect holiday touch." -Brett Bronte, director of special events for Hollywood POP, a N.Y.-based party and event planning firm

10 Ways to Make the Holidays Better—and Not Break the Bank:

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Wellness Tip: Do Daily 8-Minute Workout: Pilates for a Longer, Leaner Look. Pilates does more than just tone and firm your core. By initiating all movements from your center, you'll improve your posture and look leaner in just a few workouts, says Howard Sichel, a chiropractor and president and co-owner of Power Pilates in New York City. To maximize results, keep your belly button drawn in and up, your neck and back long, and your shoulders relaxed. Do this routine daily to keep your body looking its best.

8-Minute Workout: Pilates for a Longer, Leaner Look:

Minutes 0:00-1:00: Swan

Targets: Back, Abdominals, Inner Thighs
Lie facedown on the floor, legs together, palms on floor by shoulders, elbows at sides.
Press hands into floor and inhale, lifting head, shoulders, and chest.
Arch upper back slightly, keeping abs drawn in.
Take 2 or 3 breaths.
Slowly return head and chest to floor.
Repeat."

Double-Leg Stretch

Minutes 1:00-2:00

Targets: Abdominals, Inner Thighs

• Lie on back, hugging knees into chest.
• Curl head, neck, and shoulders off floor.
• Extend arms overhead next to ears; simultaneously lift legs 45 degrees.
• Hold for 1 count, then bend knees, circling arms out to sides to return hands to shins.
• Repeat, keeping upper body lifted and inner thighs pressed together.

Spine Stretch Forward

Minutes 2:00-4:00

Targets: Back, Abdominals

• Sit with arms and legs extended.
• Inhale and sit up tall; exhale and reach forward over legs.
• Curl head, neck, and shoulders forward, scooping navel toward spine. (Think of bending over a beach ball, not bending at the waist.)
• Inhale; hold for 1 count.
• Exhale; deepen abdominal scoop.
• Inhale, rolling up to sit.
• Repeat.

Seated Spine Twist

Minutes 4:00-6:00

Targets: Obliques

• Sit with legs extended, feet flexed, arms extended at sides at shoulder level.
• Inhale and sit up tall, then exhale and draw yourabs in, twisting at the waist to the right.
• Rotate rib cage, arms, and head, keeping hipssquare.
• Inhale and return to face front.
• Repeat to the left, then continue to alternate sides.

Leg Pull Front

Minutes 6:00-7:00

Targets: Abdominals, Back, Quads

• Sit with legs extended, hands on floor, fingers pointing toward body.
• Lift hips off floor to bring body into a straight line.
• Raise left leg as high as you can without shifting hips.
• Hold for 3 seconds, then slowly lower leg to floor.
• Alternate sides.

Leg Pull Back

Minutes 7:00-8:00

Targets: Abdominals, Glutes, Hamstrings, Chest(not shown)

• Start out in a full push-up position with yourabdominals engaged, hands in line with shoulders.
• Lift left leg 2 to 5 inches off the floor.
• Point toes and hold for 3 full seconds before slowly lowering your leg.
• Repeat with right leg; continue to alternate sides.

Print the Workout Booklet: 8-Minute Workout: Pilates for a Longer, Leaner Look  >>

 

Originally published in Fitness magazine, June 2005.

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