Winter Car Survival Kits

Everyone should carry a Winter Survival Kit in their car. In an emergency, it could save your life and the lives of your passengers. Here is what you need: 

• a shovel 

• windshield scraper and small broom 

• flashlight with extra batteries 

• battery powered radio 

• water 

• snack food including energy bars 

• raisins and mini candy bars 

• matches and small candles 

• extra hats, socks and mittens 

• first aid kit with pocket knife 

• necessary medications 

• blankets or sleeping bag 

• tow chain or rope 

• emergency flares and reflectors 

• fluorescent distress flag and whistle to attract attention 

• cell phone adapter to plug into lighter 

Kit tips: 

• Reverse batteries in flashlight to avoid accidental switching and burnout. 

• Store items in the passenger compartment in case the trunk is jammed or frozen shut. 

• Choose small packages of food that you can eat hot or cold. 

Check out this link for kit ideas.  http://ready.wi.gov/winter/HowToMakeAKit.asp 

Winter Driving Tips

Most of us hate driving in the rain, sleet and snow but with winter at our doorsteps we know the inevitable is coming.  To help you get to and from where you’re going safely, here are some easy tips to keep you safe and moving during dangerous weather conditions.

GENERAL WINTER DRIVING TIPS:
• Do not use cruise control when driving on any slippery surfaces (wet, ice, sand). It gives you a faults sense of security and can decrease your reaction time in a skid or when having to break to avoid hazards.
• If possible, avoid using your parking brake in cold, rainy and snowy weather.  Apparently it could freeze in the locked position.
• Always look and steer where you want to go. (This is not as stupid as it may originally sound! When on ice it’s a great tip.)
• Keep your gas tank as full as possible. You don’t want to get caught in a three hour traffic jam with only ¼ tank left.
• Clear your windows of all ice and snow before driving away and if your windows are fogged up, defrost first. (Rolling down your windows half way to clear snow does not count! And, clearing a round patches the size of your head isn’t safe either.)

IN SNOW:
• Accelerate and decelerate slowly. Applying the gas slowly to accelerate is the best method for regaining traction and to avoid skids.
• Drive slowly. Everything takes longer on snow-covered roads. Accelerating, stopping, and turning – nothing happens as quickly as on dry pavement. Give yourself time to maneuver by driving slowly.
• The normal dry pavement following distance of three to four seconds should be increased to eight to ten seconds. This increased margin of safety will provide the longer distance needed if you have to stop.
• Know your brakes! Whether you have antilock brakes or not, the best way to stop is threshold braking. Keep the heel of your foot on the floor and use the ball of your foot to apply firm, steady pressure on the brake pedal.
• Don’t stop if you can avoid it. There’s a big difference in the amount of inertia it takes to start moving from a full stop versus how much it takes to get moving while still rolling. If you can slow down enough to keep rolling until a traffic light changes, do it.
• Don’t power up hills. Applying extra gas on snow-covered roads just starts the wheels spinning. Try to get a little inertia going before you reach the hill and let that inertia carry you to the top. As you reach the crest of the hill reduce your speed and proceed downhill as slow as possible.
• Don’t stop going up a hill. There’s nothing worse than trying to get moving up a hill on icy roads. Get some inertia going on a flat roadway before you take on the hill.

For more information and tips from AAA go to: http://exchange.aaa.com/safety/roadway-safety/winter-driving-tips/

Job Search Tip Sheets

The job search tip sheets cover the basics of a successful job search. Job seekers, employment specialists, and priesthood and Relief Society leaders will benefit by becoming familiar with the information contained in this series of handouts. Find the handouts at this link Job Search Tip Sheets

Job Search Planning
Having a plan for how to approach your job search will help you be more successful in finding new employment. This tip sheet will help you plan your time effectively.

Surviving Unemployment 
Experiencing unemployment can be difficult.  There are many things to think about. This tip sheet lists several things you can do to survive unemployment and be successful in your job search.

Power Statements
To be effective you need to be able to communicate your strengths and accomplishments to employers and those in your network.  This tip sheet will help you develop concise, powerful statements that you can use in all of your job search efforts, including your résumé, interviews, networking, and following-up.

“Me in 30 Seconds” Statements
Developing a concise statement about your skills and interests will give you confidence when meeting with employers or approaching individuals through networking. This tip sheet will help you develop an impressive way to introduce yourself to others.

Effective Networking
Networking is the most effective way to find a job.  This tip sheet outlines who is in your network, how to add more people to your network, and how to manage your efforts to network with these individuals.

Interview Techniques
Being well prepared for an interview will help you be confident and impress the interviewer(s). This tip sheet will help you prepare to respond to basic interview questions with impressive answers  that will set you apart from the competition.

Writing a Résumé or CV
Creating a résumé or curriculum vitae (CV) that communicates your strengths can be challenging. This tip sheet includes recommendations to help you stand out.

Written Communication (Cover Letters, Applications, Thank-You Letters)
Aside from résumés or CVs, your job search will likely require you to write cover letters, complete applications, and send follow-up thank-you letters.  This tip sheet will help you know how to approach each of these types of written communication.

Effective Negotiating
Accepting a job offer may give you the opportunity to negotiate salary, benefits, and other job details with an employer.  This tip sheet will help you know when to negotiate and will help you prepare to do so effectively.

Job Fair 
There are some things you can do to prepare in order to benefit the most from a job fair. This tip sheet will help you gain the most from your job fair experiences.

Earning Your Daily Bread
We each have the responsibility to provide for ourselves and our families.  This tip sheet outlines steps you can take to be self-reliant.

5 Excuses That Kill Your Exercise Routine--And How to Avoid Them

Do you know anyone who makes excuses for why they can't exercise? Excuses rarely have anything to do with the reality, and often have a lot to do with a ridiculous rationalization for why you should stay inactive and unhealthy.

Constantly making excuses won't get you anywhere you want to go. In fact, it can be a cause for more than just a weight issue, but also for unhappiness, and even depression. So it's time to ditch the cop-out attitude and find the real reason you aren't making your life better.
Here are some of the excuses I hear most when it comes to exercise. Some may sound familiar to you and you may have used some of them yourself:

1. I DON'T HAVE THE TIME
People will always find time to do what they enjoy. Saying you don't have time to exercise is just an excuse to get out of something you don't think you'll enjoy.

One of the reasons people say this is because they are focusing on the wrong thing. I don't necessarily enjoy the pain of a tough exercise session, but I always feel great after a workout--every single time. And this is exactly what I choose to focus on.

I'm not saying that you are not a busy person. We all are, but everyone can find 30 to 40 minutes a day to exercise. Some of the toughest exercise programs I've done took just 15 minutes.
If you want to get it done, prioritize and schedule exercise into your daily routine.

2. THERE IS NO GYM CLOSE TO MY HOUSE
You can get in great shape without ever stepping foot into a gym. In fact, some of the best workouts I've had only required some workout gear and a pair of trainers.

Not sure what to do? You can join an outdoor fitness camp or get a personalized fitness program from a reliable trainer that you can follow in the comfort of your home. No gym? No excuse.

3. I DON'T KNOW HOW TO EXERCISE
If you really have no idea where to start then hire a personal trainer or join a fitness camp where you'll be able to work out at your own level. Some personal trainers prescribe programs you can follow at home.

If you have been exercising but you haven't been getting the results you wanted, then you may need a tougher or different type of program. You can get a certain fitness level and certain health benefits by walking or running, but if what you want is to sculpt your body to look a certain way, then you need a more personalized program with weight-bearing exercises.

4. I HAVE NO ENERGY
If you sit around all day doing nothing, it's no surprise you will feel lethargic and lazy. It's a fact that motion creates energy. The more active you are the more energy you will have. Exercise has been shown to increase energy levels, leave people feeling better and more revitalized. Get up off the couch and get moving, preferably outdoors.

Avoid getting caught up in your feelings. It doesn't really matter how you feel now, it's about how good you feel after you've worked out.

5. I HAVE NO ONE TO WORK OUT WITH
Having a training partner can be a good thing as long as you are both equally motivated and share some of your goals.

However, what would happen if your workout partner is not as motivated as you or if they start skipping workouts? If you're left to work out on your own, will you still do it? If you absolutely cannot work out alone, hire a trainer, participate in an exercise class, or join a fitness camp.

The other day a client told me she wants to exercise, but once she gets home after work she sits on the couch, gets comfy and finds it hard to motivate herself. Then, she feels bad for not having trained, and punishes herself by eating a bar of chocolate.

"Hold on," I said. "I thought chocolate was supposed to be your treat for the week. If you want to punish yourself, eat a head of broccoli, not a bar of chocolate."

She burst out laughing.

"You are right," she said. "Thinking of punishing myself by eating a head of broccoli kinda motivates me to get that session done now."

As you can see, you have options. Don't let silly excuses get the best of you and keep you from reaching your goals.

Instead, focus on the benefits you will get, the way you want to look and feel, and find out your motivation strategy. Get that fire inside your belly that propels you to want to do more and do better.

Anna Aparicio is a IINLP/Hypnosis Accredited Mind Coach, Speaker and Educator based in Dublin, Ireland. She uses cutting edge Neuro-Linguistic Programming, Hypnosis and psychology tools to develop profound transformation in your life, fast.

Green salad, anyone?

There’s nothing like having a fresh, tasty salad, but your typical salad can be….well…. typical. Iceburg or romaine lettuce, tomato, maybe a bit of onion and ranch dressing or vinaigrette. Bo-RING! Instead of tossing together the same old mix of greens and dressing, here are some great salad ideas to make your salad the star of the meal!

1. Mix up those greens! Instead of the standard lettuce options, choose greens with a little bit of zing! Try arugula, endive, or shredded purple cabbage to make your salad snappy.

2. Combine textures. Delicate lettuce, crunchy nuts, creamy avocado, tender pieces of fruit. Every bite is a little bit different, and that’s part of the goodness. It’s all about texture!

3. Make it a rainbow. When you picture salad, you probably imagine a big bowl of green. That’s no fun! Choose produce from across the color spectrum, like beets, berries, orange or yellow pepper, artichoke hearts, and olives. Not only will all those colors make a beautiful salad, they also mean lots of nutrients on your plate!

4. Get creative with your dressings. Ranch or a balsamic vinaigrette is all well and good, but an interesting dressing can take your salad to the next level. Try making your vinaigrette with interesting oils and vinegars (walnut oil with sage-infused vinegar, anyone?) or mix up a creamy peanut- or tahini-based dressing for your next salad. Yum!

5. Combine hot and cold ingredients. A salad doesn’t have to be a totally cold dish. Top your crispy cold greens with sauteed tofu or tempeh, for example. Caramelized onions make a great salad topping, too!

6. Add a little sweetness. Fresh or dried fruit makes for a lovely salad topping such as dried cranberries, sliced sections of orange or tangerine, or sliced strawberries.

7. Don’t forget the protein. Adding some beans or tofu can turn a salad into a full on, rib-sticking meal.

8. Add something tangy. A squeeze of lemon juice or some chopped green onion adds a dimension of flavor that really rounds out a salad.

9. Don’t fear the fat. You don’t have to douse those greens in oil, but adding a little bit of healthy fat, like nuts or avocado, to your salad makes it more filling and more delicious.

10. Try fresh herbs. A little bit of minced basil, sage, thyme, or your favorite fresh herb is a burst of flavor in your mouth. You can add it straight to your salad or whisk it into the dressing.

Did the government shutdown affect you?

The Shutdown's Lesson: You Need an Emergency Fund
NEW YORK October 24, 2013 (AP)
By JOSEPH PISANI AP Business Writer

Let the government shutdown serve as a wake-up call: You need an emergency fund. Thousands of government workers were out of work for more than two weeks, causing many of them to fall behind on their bills. Although they will receive back pay, the event highlights how quickly, and unexpectedly, financial situations can change. The shutdown also showed that no jobs are safe, even government positions which are normally thought of as the safest. Most financial advisers say that you should be prepared to go without a paycheck for several months, not weeks. Here's what you need to know about building that safety fund:

FIGURE OUT EXPENSES
Start by adding up your expenses for necessities, such as rent, health insurance, groceries and utilities, says Mackey McNeill, a certified public accountant and president of Mackey Advisors in Bellevue, Ky. It wouldn't hurt to also add in discretionary spending, too, like going out to the movies or eating out. "Should you cut out Starbucks? Probably," says McNeill, "but a lot of people don't change their behavior."

DETERMINE HOW MUCH YOU NEED
You need to have at least three months in expenses saved up, says Anna Behnam, a financial adviser at Ameriprise in Rockville, Md. But if you're nervous about the security of your job, you should save more. Think at least six months, especially if you've been laid off or furloughed before. "There's a chance it might happen again," says Behnam. If you've never saved for an emergency fund before, start small. "Try saving $100 a month," McNeill says. "Don't overreach." It may take longer to save up, but putting away more than you can afford can lead to failure, and you may just quit. And don't ever take the money out.

MAKE SURE IT'S ACCESSIBLE
Always keep your emergency fund in a bank account that's easily accessible. The stock market's recent record highs may be hard to resist, but you always want to keep the fund out of stocks and in cash. "It should be in the most boring account you can find," says McNeill. That means savings accounts, even though most banks offer interest rates that are close to zero. Behnam says that if interest rates on your bank's certificate of deposits, or CDs, are more attractive, she recommends leaving one month's worth of expenses in a savings account and the rest in a no-penalty CD. That means that you can withdraw money from it at any time, without paying a fee. The account should be separate from your checking account and the accounts you are using to save up to purchase a home or vacation. If you decide to go with an online savings account, make sure it is linked to your primary checking account so that you can make easier transfers, says Behnam.

ASK FOR HELP
If you lose your job, or find yourself furloughed for a short period time and don't have enough in an emergency fund, call the companies that you owe payments to. "Most creditors want to hear from you if you're not paying bills on time," says Hugh Anderson a Las Vegas-based managing director at financial services company HighTower. Call landlords, mortgage providers, credit cards, student loan companies and anyone you may owe money too. "I think most creditors are willing to help," says Anderson.

Why H2O?

Most of us carry bottled water everywhere we go these days. In fact, it has become the second most popular drink (behind soft drinks). But water lovers got a jolt recently when we heard that a new report had found that the benefits of drinking water may have been oversold. Apparently, the old suggestion to drink eight glasses a day was nothing more than a guideline, not based on scientific evidence.

But don't put your water bottle or glass down just yet. While we may not need eight glasses, there are plenty of reasons to drink water. In fact, drinking water (either plain or in the form of other fluids or foods) is essential to your health.

Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day.

Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health.

When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.

Here are six reasons to make sure you're drinking enough water or other fluids every day:

1. Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

2. Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

3. Water Helps Energize Muscles. Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. When muscle cells don't have adequate fluids, they don't work as well and performance can suffer.

4. Water Helps Keep Skin Looking Good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don't expect over-hydration to erase wrinkles or fine lines.

5. Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine. Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate.

6. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration -- and the result is constipation.