Welcome to Weekend Wellness, where each Friday I’ll share some tips, ideas or knowledge on four of my favorite F-words – finance, fitness, food & fun – offer a new recipe (grilled salmon salad) and feature some great posts from around the web that I think you’ll enjoy.
Finance – Now that tax day is over, and you (hopefully) got your taxes filed, it’s a great time to check in on where you are for this year. Are you claiming the right exemptions on your W-4? Are you maxing out your 401k ($18k or $24k for those 50+)? Contributing to an IRA ($5.5k or $6.5k for those 50+)? Since my husband, John is now 50 we increased his 401k deductions for the year and will also increase contributions to his IRA.
Fitness – With the weather warming in Michigan, I’ve gotten back into my daily walks during my lunch hour. I also squeeze in 1 or 2 additional 10 minutes or so walks if my schedule permits. I strongly urge you to do the same. Get away from your desk and move. Whether it’s outside, up and down the stairwell, or around the inside of your office, it will do wonders for you. Bonus points if you grab a co-worker or two to join you.
Food – Ensure you are getting enough healthy fats in your diet. It’s a fact, our body needs fat in order to function optimally. The body utilizes dietary fat for energy, healthy hair, skin and nails, vitamin absorption and normal, everyday bodily functions.
The low-fat diet craze caused most Americans to fear all sources of dietary fat, even the ones that we need to thrive. During this time, fat was replaced with sugar and other additives to give foods flavor and consistency. Unfortunately, this period of time saw skyrocketing increases in the rates of obesity, diabetes, and heart disease as a result.
Good fats promote several health benefits and offer protection against heart disease, cancer, Alzheimer’s, and depression. They also play a role in reducing blood pressure and lowering cholesterol. Optimal sources include nuts, seeds, fish, avocados, extra virgin olive oil and coconut oil, which can be used for cooking and baking and it’s also great in smoothies.
A little goes a long way, so don’t over do it. Just include a little fat at each meal to help you stay satiated longer.
Fun – Be sure to engage in something fun this weekend! I’m going to be putting some time into my Spartan race training which I consider fun (look for a future post on it). Spending some time with family and friends or alone in nature really helps to restore us and alleviate some of the stress accumulated during the week. You don’t need to spend money to have fun either. Visit a park, play some cards or board games, read a book, create a new recipe, go on a hike, or organize your finances. Need more ideas, visit this list.
There are many great blogs on the web and I enjoy reading quite a few. Here is a small sampling of some articles I read over the last couple of weeks that you may enjoy as well.
I’ve been writing quite a bit about goals and what it takes to make major life changes here on the blog and Ty, from Get Rich Quick’ish, explores what he thinks it takes to achieve our desires in life with, Be Tenacious. While Vicki, at Make Smarter Decisions, checks in after 4 months of work on building her habits and reaching her goals.
Over at, The Mastermind Within, Erik is working on a goal to read 75 books this year, Henry had some eye-opening experiences through vocal coaching, and the whole team recently released a free debt destruction tool to help with debt elimination.
Rob, at Mustard Seed Money, looks at a real-life example of someone not sure he has enough money to retire in, Are You Afraid To Retire Early?
Looking to reduce the clutter or junk around your home? Shelley, at A Women In Her PRIME, offers a critical question to ask yourself in this post, to help you decide what stays and what goes.
Have a wonderful weekend!
Grilled Salmon with Greens & Berry Salad
8-10 oz. of salmon or other wild fish, divided into two pieces
1 tablespoon olive oil
Sea salt & pepper to taste
Juice of 1/2 lemon
4 cups spring, spinach or red leaf mixed greens
1 pear or apple, cored and chopped very fine
3/4 cup strawberries or blueberries (or mixed!)
1 tablespoons balsamic or raw apple cider vinegar
2 tablespoons olive oil
Sprinkle of sliced almonds (or other nuts, optional)
To Prepare Fish:
- Salt & pepper fish
- Lightly drizzle olive oil over fish
- Squeeze half the lemon over fish
- Grill or broil for 3-4 minutes on each side (until done to your preference.)
- Remove and squeeze remaining lemon over fish
- Add fruit into greens and toss lightly.
- In separate small bowl whisk together vinegar and olive oil. (Double recipe if you’d like more dressing to drizzle on.)
- Add fish on top of salad and drizzle with dressing
- Sprinkle on nuts
- Adjust salt and pepper to taste