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When you were a kid, adults probably told you to drink lots of milk in order to grow up big and strong. Granted, it might not make you Superman or Wonder Woman, but the calcium found in milk and other products does help make your body stronger, specifically your bones.No matter how old a person is, everyone needs calcium to build or maintain bone strength. However, many people dont get enough of the essential nutrient. Thats especially dangerous for older women, who are at higher risk for osteoporosis. A disease that makes bones weak and more likely to break, osteoporosis affects 1 in 4 women over the age of 65.According to the U.S. Department of Health and Human Services, the following steps could help you get plenty of calcium and protect your bones:Know How Much You NeedMost adults should get 1,000 mg of calcium every day, with that amount increasing to 1,200 mg daily for women over 50 and men over 70. Meanwhile, the recommended daily amount for kids aged 1 to 3 is 700 mg; 4 to 8 is 1,000 mg; and 9 to 18 is 1,300 mg.Keep Calcium in Your DietThe best way to get enough calcium is to eat foods with the nutrient in them every day. Calcium is in fat-free or low-fat dairy products; certain vegetables, including soybeans, collard greens, broccoli and turnip greens; and a host of food products fortified with calcium (i.e., with the nutrient added), including some orange juices, tofu, soymilk and breakfast cereals. If you dont eat enough foods with calcium, taking a calcium supplement daily might be beneficial.Check Food LabelsThe Daily Value (DV) on a food label tells you the amount of a nutrient thats in each serving. Foods that have at least 10 percent DV of calcium are good; ones with 20 percent DV are excellent. For example, a cup of fat-free milk has about 300 mg of calcium, or 30 percent DV.Let Vitamin D HelpVitamin D helps you absorb calcium. Although the human body makes vitamin D when out in the sun"and most people meet at least some of their vitamin D needs this way"its prudent to limit sun exposure to reduce the risk of skin cancer.Therefore, try to include good sources of vitamin D in your diet. Salmon and tuna are among the best choices, but many of the same food products fortified with calcium also have the vitamin added in. In addition, daily vitamin D supplements are available.Get TestedIf youre an older adult, especially a woman, ask your doctor if you should get a bone density test to check for osteoporosis. The test is like an X-ray or scan of your body. It doesnt hurt and should only take about 15 minutes.Getting enough calcium can help keep your bones strong. Talk to your doctor about health concerns and before taking supplements or making changes in your diet.Published with permission from RISMedia.
Here are five tips for designing a unique powder room…Tactile Textures and Bold PatternsOrnate patterns or unique textures can provide an unexpected visual pop.Sinks That InspireGo with an exciting design for the sink and vanity, like a stone vessel or a marble under-mount.Creative LightingDecorative sconces or lavish pendant lights illuminate the room while contributing to the overall aesthetic.Daring Color SchemesIf you choose to stay away from textures and patterns, a unique color palette can make a statement.Look Up and DownBold choices on the ceiling and floor ensure your powder room is a showstopper from top to bottom.Published with permission from RISMedia.
Published with permission from RISMedia.
Make your home a healthy and relaxing environment by adhering to these concepts…Circadian LightingSmart light bulbs that dont give off any blue light will help you keep a normal circadian rhythm.Spa-Like BathroomsA walk-in rain shower, sauna and massage room will help you feel your best.Neutral ColorsNeutral colors tend to be more soothing and help put us at ease.Biophilic DesignCreate living spaces that connect to the outdoors with biophilic design.Healthy MaterialsThere are plenty of nontoxic materials that are safe to use both when renovating and living day-to-day at home.Purification and FiltrationEnsure only clean air and water are entering your home with purification and filtration systems.Published with permission from RISMedia.
Does your fridge feel like a disaster zone whenever you open it? Does it have a lingering odor with a source you can’t quite find? Below are a handful of hacks to keep your fridge fresh and organized.Build a basket system. Just like a well-organized closet, your fridge should have a place for everything. While you may be skilled at stashing your produce in the produce drawers, grab plastic baskets and use them for separating your leftovers, dry goods, liquids, condiments, animal products and more. Pro tip: Place items that need to be used fast in a basket, so you always know what edibles you should prioritize consuming or tossing.Take inventory with dry erase. Did you know the front of many fridges work like dry-erase boards? Here you can take inventory of your items, so you never run out of milk again.Line the shelves. Grab plastic mats and line your shelves with them. These mats are easier to slip out and wash than our fridge shelves. Pro tip: Instead of mats, use plastic wrap. Once every other week, remove the wrap and re-apply.Utilize Lazy Susans. Grab a few plastic Lazy Susans and store things like condiments, leftovers or liquids on them for easy access.Keep animal products low. Items like meat and dairy tend to drip and spoil faster. Store them low so unwanted spills don’t impact items below them.Published with permission from RISMedia.
Here are a few tips for designing an area that does far more than hold your wardrobe.Strategic StorageOpen shelving allows you to take stock of everything with a glance.Take a SeatBe it an ottoman or chaise lounge, have a place to sit when trying on shoes.Mirrors GaloreYoull need a full-length mirror or two to see how you look, as well as a separate vanity.Center IslandAn island in the center of the dressing room can be used for display and additional storage.Keep It LightShelves with LED lights provide the feel of a showroom, helping to distinguish colors.Published with permission from RISMedia.
Working for yourself comes with a lot of responsibilities"and funding a retirement plan should be one of them. After all, if you don’t think ahead to your retirement, who will?Payroll deductions and 401(k) retirement plans set up by employers make it easy for workers at 9-to-5 jobs to contribute to retirement plans. But for the self-employed, it can be more of a challenge simply because there’s no one to do it for you.Here are some ways to take the process of funding a retirement plan into your own hands:Traditional or Roth IRAsIf you’re just starting out or saving less than $55,000 a year, a traditional or Roth IRA is a good option. If you’re leaving a job to start a business, you can roll your old 401(k) into an IRA.As of 2018, the annual IRA contribution limit is $5,500, plus $1,000 catch-up contribution if you’re 50 or older. The Roth IRA has income limits for eligibility, meaning that those who earn too much can’t contribute.With a variety of differences between the two, depending on your situation, one may prove to be a better choice for you.For example, a Roth IRA might be best if your business isn’t making much money. While there’s no immediate tax deduction for a Roth IRA, withdrawals are tax-free in retirement when your tax rate is likely to be higher. In addition, a Roth IRA doesn’t require withdrawals at a specific retirement age.On the other hand, a traditional IRA offers immediate tax deductions on contributions, and ordinary income taxes on withdrawals at retirement must be paid. You must start withdrawing from a traditional IRA when you retire or reach age 70-and-a-half.Solo 401(k)For the self-employed or a business owner with no employees, except a spouse, a solo 401(k) plan is a good way to save a lot more money for retirement than through an IRA. A solo 401(k) is like the 401(k) retirement plan you may have had when you worked full-time for someone else but is operated and used by a single person.As of 2018, the contribution limit is up to $55,000 (plus $6,000 in catch-up contributions if you’re 50 or older), or 100 percent of earned income, whichever is less. Being self-employed basically allows you to contribute to the plan twice, or double the limits in a traditional 401(k) plan, as both an employee and employer.As an employee to yourself, a solo 401(k) allows you to contribute up to all of your compensation or $18,500, whichever is less. As the employer who administers the plan, you can match contributions of up to 25 percent of compensation.The tax advantages are the same as a standard, employer-offered 401(k). Contributions are made pre-tax, and distributions after age 50-and-a-half are taxed.SEP IRAA Simplified Employee Pension Individual Retirement Arrangement (SEP IRA) is best if you have few employees or none altogether.The 2018 contribution limit is the lesser of two options: $55,000 or up to 25 percent of compensation or net self-employment earnings, with a $275,000 limit on compensation that can be used to factor the contribution. Net self-employment income is net profit less half your self-employment taxes paid and your SEP contribution. No catch-up contributions are allowed.For tax purposes, either the contributions can be deducted from your taxes, or 25 percent of the net self-employment earnings or compensation can be deducted. Distributions in retirement are taxed as income.This article is intended for informational purposes only and should not be construed as professional or legal advice.Published with permission from RISMedia.
Pets have a place at the center of many families. Animals can benefit people in countless ways, but children often gain the most. If you’re thinking about bringing a pet into your home, consider your childs age and personality, your familys lifestyle and the needs and personality of the specific animal.Benefits of Having PetsPets can have a calming effect on humans. In fact, petting an animal has been shown to help people manage stress and blood pressure. A pet can provide companionship and be a playmate for children.Owning a pet can help kids learn responsibility, as well. Assigning chores such as feeding a cat or dog can teach kids to think about and tend to the needs of others. Having an older child clean the litter box can help him or her realize that the benefits and enjoyment of having a pet come with some unpleasant, but necessary, tasks. This simple lesson can help children be prepared when they grow up and have families of their own.Playing with a pet or laughing at its funny antics can bring family members together. Sharing in the responsibilities of pet care can help siblings bond as they work toward a common purpose.Choosing a PetIf you already have a pet and you’re planning to have a baby, the animal might warmly welcome the child, and they could form an instant bond. If you have a child and you’re thinking about getting a pet, make sure it’s the right fit for your family.The personalities of your child and the pet are critical factors to consider. A large, energetic dog might be fine for an older child, but a shy or anxious toddler could feel overwhelmed. A pet or child that’s aggressive could put the other at risk. An animal that was abused by a previous owner might be intimidated by a rambunctious, curious or affectionate child. It’s also possible that they could respond to each other with sensitivity and help one another grow. If possible, give your child and the animal an opportunity to interact before you bring the pet home.If you’re considering welcoming a pet into your family, make sure it will fit your lifestyle. A dog that needs to be let outside frequently wouldnt do well being left home alone all day. Having someone come to walk the dog could solve the problem, however, if that isn’t possible, consider a cat, hamster, fish or some other type of animal.Is a Pet Right for Your Family?Growing up with pets can teach kids patience, responsibility and compassion. Children and animals often form long-lasting bonds. If you’re thinking about getting a pet, consider your childs age and personality, the amount of work that the pet would require and the characteristics of the animal to decide if it’s the right fit for your family.Published with permission from RISMedia.
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