Just for Women – Follow Up – Active Living

Active Living

Julie Roberts, Nurse Practitioner (NP) from the Intermountain LiVE Well Center in Salt Lake City, was a featured presenter at our “Just For Women” Conference held at the Gathering Place at Gardner Village. The ladies from last year’s conference requested her back. It was so great to learn from her again. She spoke on making simple changes that will help us achieve big progress in our healthy living. She focused on the four pillars of health:

1. Sleep Well: Make a sleep schedule. Stop eating two hours before bedtime. No TV, electronics, or reading in bed. Set an alarm to go to bed. Target 7-9 hours each night. This helps manage your mood, weight, and chronic disease.

2. Stress Less: Get to know your stress and learn how to manage it. Use apps like “Insight” or “Calm” to manage your stress. Breathing techniques can help you lower your blood pressure. Start each day with 10 minutes of stillness. Take a mental break and find time to relax each day.

3. Eat Well: The key is to build daily healthy habits and stick with them. Eat a rainbow of color every day. Fill half of your plate with fruits and vegetables. Eat lean meat the size of a deck of cards. Get 25-30 grams of fiber per day. Our snacks should be fruits and vegetables.

4. Move More: Get your heart rate up every day. Your goal should be 150 minutes a week of exercise. If you want to lose 1 pound a week, cut out 250 calories by exercise, and reduce your food intake by 250 calories per day. Do strength training two times a week and daily stretching exercises. Use apps as a tool to track your nutrition like “My Fitness Pal” or “Lose it.’” Use a prompt to help you remember to exercise. Keep it simple so it will work.

Just for Women – Follow Up – Cybersecurity

The recent outbreak of the “WannaCry” ransomware confirms the responsibility each of us has to protect our personal information. In today’s world we use technology for photos, communication, transactions, and learning. Unfortunately, criminals are getting more sophisticated in their efforts to defraud us.

Stephen Olsen, FBI Special Agent, warned us to be vigilant in the use of electronic devices and gave us many tips to follow:

• Back up your data regularly on another drive. Then unplug the drive. If your backup drive is plugged in then it will be compromised along with your computer.

• Opening an email should be safe. However, links and attachments may not be. Its links may lead you to a nefarious site. Instead of clicking the link, go directly to the correct company website in your internet browser.

• If you were not expecting an email from a friend or associate, contact the sender to verify before opening any links or attachments. This may seem like overkill, but criminals are very adept at enticing unsuspecting victims to open links and attachments. One click could give them access to all your personal information. When in doubt, delete the email.

• Be diligent in creating and changing your passwords. They should be a minimum of eight characters. Use combinations of upper and lower case letters, numbers, and symbols. Use different passwords for your accounts. If you store the passwords on your computer, consider using a password management program instead.

• If you become the victim of a ransomware attack, do not pay the ransom. Criminals often don’t release your computer files after they receive your money and there is little recourse to get your money back.

Protect your personal information by keeping your computer software, including security software, current. Apply updates, upgrades, and patches when they are made available by the software vendor. Please call us with any questions.

Just for Women – Follow Up – Don’t Be Afraid

Mary Crafts-Homer was our keynote speaker this year. Mary started Culinary Crafts in 1984 and has been a 13-time “Best of State” winner for catering in Utah. Her message was all about choosing to make decisions based on love and trust instead of making decisions based on fear.

She explained that most of the choices and decisions she made in her younger days were based on fear and how one day she decided to no longer let fear define her life. Her daily mantra is, “What would I do today if I were no longer afraid?” She ended with saying, “If you let go of fear you get to fly and soar.” A lesson for all of us to choose to live life instead of letting life happen to us.

Just for Women – Follow Up – Estate Planning

Jaelynn Jenkins, Attorney at Law with Fetzer Simonsen Booth Jenkins, gave us a step-by-step guide on how to make an estate plan and how to apply it throughout the various stages of life. Jaelynn demonstrated the importance of all aspects of estate planning that includes wills, trusts, and power of attorney to name a few.

She also explained when an estate plan needs to be updated:
• Change in marital status
• Birth adoption of a child
• Significant change in financial status
• Significant change in tax laws
• Owning property in more than one state
• The death of a beneficiary
• Your incapacity or the incapacity of a dependant or loved one
• Desire to add or change beneficiary
For more information, see Jaelynn’s website at utahestateplanninglaw.com.

Attention All Women!

The Smedley Financial “Just for Women” event is just around the corner. Save the date Thursday, May 11, 2017.

Last year’s “Just for Women” event marked the beginning of our initiative to create a community to empower and inspire women in all aspects of their personal and financial lives. We hope to see you there!

Click here to see the invitation.

Call us at 800-748-4788 for more details or to register!

Just for Women Event Recap

Thank you to all who came to enjoy a wonderful morning with Smedley Financial at our Just for Women event! We had a delightful time visiting with you and listening to the informative presenters. For those who missed the event, we include this recap.

Be Informed on Your Nutrition!
In one of our breakout sessions, we were fortunate to hear from Sarah Keil, a Registered Dietitian from Harmon’s, as she helped empower us to make more nutritious choices.

Sarah Keil

Sarah started by having us pick which cereal we thought was most nutritious. We were shocked when the one we assumed was the least healthy was actually the most healthy! It’s all about the labels.

These are a few of the things we learned:
• Look at ingredients (in descending order by weight).
• Look for vitamins and minerals that help you increase nutrients for your daily recommended value.
• Study the carbohydrate section to increase fiber and decrease sugars.
• Limit sodium, saturated, and trans fats–reducing your risk of heart disease and high blood pressure.
• Look at percentages of daily value to determine if foods are high or low in nutrients. Anything over 20% is high (good or bad). These are based on consuming 2,000 calories per day so you may have to make adjustments for yourself.
• Nutrition facts are based on a serving of the food, but these servings and the number of servings per container may not be what we expect.

Get Started with Container Planting!
Becky Pulver from J&J Garden Center guided us on some great ways to add color and pop to our porch, deck, or window. She showed us that container planting is a simple and beautiful idea.

Becky Pulver

To make your container stunning, remember these tips:

1. Choose plants based on where your container will be placed, i.e. sun or shade.
2. Use 1 plant for every 2 inches of pot size. For example: A 12 inch pot will use 6 plants.
3. When selecting plants use this simple formula:
Thriller – An attention getter for the center or
back of the container.
Filler – A mounding and spreading plant to fill
in the top of the container.
Spiller – A cascading plant that will spill over
the edges of the container.
4. Fertilizing and watering are the most important things you can do for your new container.
5. Water every day during the summer.

Stay Active!
Julie Roberts, NP at IHC LiVe Well Center of Salt Lake, presented insightful and fun ways for people to remain active throughout their lives.

Julie Roberts

Where to start? Find your motivation. Whether it is to lose weight, keep up with grandchildren, help with depression, reduce high blood pressure, reduce stress, or just be healthier, whatever your reason, find it and stick to it.

Change your mindset about exercise. Exercise needs to be a part of your daily life, just as brushing your teeth. Move more. Sit less. Make time to allow your body the benefits of an enjoyable 30 minutes of exercise.

Studies now show that it is better to be overweight with an active lifestyle than it is to be at an average weight with no activity. This information is valuable for everyone; each of us should spend more time becoming active every day for a healthier and more enjoyable life.

Amanda Dickson

Amanda Dickson

Our key note speaker, Amanda Dickson, was one of the highlights of our time spent together. She regaled us with some of her life’s lessons, thoughts that impact every one of us.

Amanda reminded us that life is too short to surround ourselves with negative people. She also reminded us that we need to be positive with ourselves, focusing on the good we do each day, and the value of having a best friend that we can give our support to as well as receive support from. Amanda shared one way that she handles the emotional side of challenges in her life by telling herself: It’s Going To Be Okay (IGBOK).

Overall, we shared a wonderful day with each of you. Thank you for your feedback regarding our Just for Women community. Watch for more information regarding Smedley Financial’s Just for Women.

The Road Home Logo

Thank you for your generosity

With your generous aid, we were able to provide countless supplies to the Road Home Shelter. Your donations, dropped off after the Just for Women event, will help sustain women and children staying at the Road Home as they work to get back on their feet.

Just for Women

Just for Women – Thursday, April 28th, 10:00 AM to 1:00 PM

Plan now to join us for an uplifting and fun day…just for women. Spring is a great time to celebrate and The Gathering Place at Gardner Village offers a beautiful setting. Come enjoy the company of amazing women, get new ideas for spring, and be inspired by our dynamic guest speaker, Amanda Dickson. Did we mention enjoy a wonderful lunch? You won’t want to miss out. Bring a friend and make a day of it.

Amanda

In conjunction with our Just for Women event, we want to take the opportunity to support women who are trying to make a better life for themselves and their children. We will be partnering with the Road Home Women’s Shelter and your help will be greatly appreciated. Give us a call at 800-748-4788 for all of the details and to sign up for our women’s event.