New Year’s Eve is here regardless if you are celebrating at home or having company over you have your choice of drinks to ring in the New Year! Check your liquor cabinet and fridge, make the shopping list and go early to avoid the lines. Check out the options below and best of all these are all vegan recipes:
2021 is almost over had you reviewed all your retirement accounts 401k, IRA, saving, etc…. Or maybe you don’t have one and need to start looking into retirement? Whatever your current status is just remember to check your deadlines so you can plan how best to fund your account. Roth IRA is a great way to go and be tax free when you go to retire. Check out these two links for those who have accounts and those needed to set up one!
The new year is rapidly approaching, but you still have time to max out your Roth IRA contributions.
“You have all the way up until the tax deadline,” Laurie Allen, a certified financial planner at LA Wealth Management tells CNBC Make It. “And if it doesn’t get delayed like it has been in previous years, that’s going to be April 15.”
With a Roth IRA, you invest money that’s already been taxed. When you withdraw it in retirement, you get the gains tax-free, assuming you follow the withdrawal requirements. That’s why, if you haven’t already, you should be sure to max out your contributions or invest as much as you can afford to.
“The sooner your dollars are in, the sooner you’re getting the rewards of investing” thanks to compounding, says Charles Sachs, chief investment officer at Kaufman Rossin Wealth. “Compound interest is a gift that you really don’t want to miss out on.”
Both Allen and Sachs recommend spreading your investments over the year so that you don’t find yourself making one big investment before the deadline.
“We encourage our clients to make contributions throughout the whole year so they can hit the market on different places,” Allen says.
She adds that this strategy is especially useful in reducing stress around the end of the year.
“You’re more likely to hit the max [contribution],” she says. “You don’t want to stress about it right around the holidays when you’re trying to buy Christmas presents, pay taxes or anything like that.”
These are the key differences between 401(k) and Roth IRA retirement plans
This story is part of CNBC Make It’s One-Minute Money Hacks series, which provides easy, straightforward tips and tricks to help you understand your finances and take control of your money.
If you’re thinking about starting to save for retirement, chances are good that you are looking at both Roth IRA and 401(k) plans. Both offer tax benefits and can help you grow your wealth over time, but there are several key differences between the two. The biggest one? When you want to pay taxes — now or later.
If you have access to an employer-sponsored 401(k) account, you pay taxes when you withdraw your earnings in retirement at whatever rate your tax bracket is at the time. The account is funded with pre-tax dollars diverted from your paycheck by your employer, which lowers your taxable income each year that you contribute.
Roth IRAs, on the other hand, are funded with post-tax dollars, so the money grows tax-free. You can also withdraw your contributions at any time (but not your earnings) with no tax penalty, unlike 401(k)s which typically hit you with a 10% penalty if you access any of the money early.
Many employers offer to match a certain percentage of employee 401(k) contributions, effectively doubling a portion of your investment each pay period for free. If your employer offers a contribution match, don’t leave any money on the table.
“We always encourage people to contribute enough to get the maximum employer contribution,” says Sarah Hampton, co-founder and partner at wealth management firm 6 Meridian.
The maximum amount workers under 50 can put in their 401(k) in 2021 is $19,500. Those 50 and older can also put in an additional $6,500 in catch-up contributions. With Roth IRAs, investors younger than 50 are limited to contributing $6,000 in 2021, and those 50 and older can contribute an additional $1,000.
“Contribute early and often, because you can’t catch up later,” Hampton says of 401(k) plans. “Once the calendar year is gone, you can’t go back.”
When it comes to the control you have over your money, 401(k)s limit you to pre-screened funds that have been approved by your employer’s plan, whereas a Roth IRA gives you a wider range of options including stocks, bonds, ETFs and index funds.
However, if you can afford it, Hampton recommends contributing to both a 401(k) and a Roth IRA. “You get a more tax-favorable outcome this way,” she says. “Your Roth IRA and 401(k) can continue to compound their growth on each other, as opposed to having to pay tax as you go.”
No matter what you choose, the earlier you decide to start investing, the better you set yourself up for retirement.
Getting enough sleep every night is key to me or I just can’t function. Some days turning off your brain is easier than others but here are a few helpful tips. Try one or try all see which works best to get that good night sleep you so badly needed:
We all know that our lifestyle choices can impact the quality of our sleep. According to Kelly O’Brien, a board-certified health and wellness coach at Proper, what we eat plays a critical role in just how soundly we rest every night. “There are many delicious, nutritious, and natural foods that can help with achieving good sleep,” she explains, noting that several have snooze-boosting natural iterations of melatonin, magnesium, and tryptophan built in. Ahead, a list of foods that will ease your ability to drift to sleep—and some snacks that hinder it.
Almonds, cashews, pistachios, and walnuts offer natural sources of melatonin, as well as the amino acid tryptophan (yes, the magical compound in turkey that makes you so sleepy after Thanksgiving dinner), says O’Brien, which plays an important part in the production of serotonin and melatonin. “Additionally, they’re filled with magnesium, an essential mineral for bone, brain, heart, and muscle health,” she says. “Like nuts, seeds, such as flax, pumpkin, and sunflower, may support healthy sleep due to their high levels of tryptophan, which also supports serotonin and melatonin production.”
Dairy and Milk
Drinking milk (especially warm milk!), snacking on plain yogurt, or eating cottage cheese are all great options when it comes to dairy-rich foods that support sleep, O’Brien shares. This is because they, like seeds and nuts, also include tryptophan.
CREDIT: BORIS JOVANOVIC / GETTY IMAGES
O’Brien notes that bananas can improve sleep quality; in addition to potassium, they contain magnesium and tryptophan. “Kiwifruit is another strong option: It contains a high concentration of antioxidants and vitamins, such as folate,” she adds. And you can’t go wrong with tart cherries or cherry juice, both of which are natural sources of melatonin and may lead to improved sleep duration and quality.
Foods That Are Deleterious to Sleep
On the other hand, there are certain foods and beverages that should be avoided if you’re hoping to improve sleep quality. Stay away from processed foods that contain high amounts of carbs and sugar, which can be activating and inflammatory. “If it comes in a package and has more than five or so ingredients, it’s likely processed and best avoided if possible,” O’Brien explains. “Greasy and spicy foods can cause bloating and indigestion, making it harder for sleep to take hold.”
If you’re eating foods with the end goal of a good night’s rest, finish snacking at least three to four hours before you plan to tuck yourself in, says O’Brien. Additionally, you should create an intentional wind-down period before falling asleep—and always avoid alcohol before bed. “Even though a glass of wine, beer, or liquor helps you relax and fall asleep, it can really impact sleep quality,” she explains. “Getting into the important sleep stages that help us rest and repair can be hijacked by the alcohol.”
Well the New Year is around the corner do you want to feel better in 2022, check out some of the advice from http://www.marthastewart.com. A few tips to save you discomfort and maybe a trip to the doctor in the near future:
The wrong foods or a lack of exercise could be contributing to your digestive distress. Your gut health relies on the presence of certain healthy bacteria in your stomach, which is why people consume probiotic supplements and drink kombucha. “Bacteria in your gut are a reflection of your overall health,” says Dr. Shaham Mumtaz, a gastroenterologist at Northwestern Medicine Delnor Hospital, “and improving gut health is more often about your lifestyle.”
But how do you know if you’re experiencing a normal stomachache or if you should talk to a doctor about a more serious issue? Constipation and consistent pain in specific parts of the abdomen can be symptoms, says registered dietitian Melissa Halas, MA RDN CDE. Unintentional weight loss, tarry or bloody stool, persistent vomiting, fevers, difficulty swallowing, yellower skin, and night sweats can also be signs of a larger problem, notes Dr. Mumtaz. You may be diagnosed with treatable conditions, including Small Intestinal Bacterial Overgrowth (SIBO) or Irritable Bowel Syndrome (IBS). When you visit a doctor, they’ll rule out underlying health concerns including cancer, inflammatory diseases, and ulcers. “But if we learn that you don’t have any of those conditions,” Dr. Mumtaz says, “what it often comes down to is lifestyle: diet, exercise, sleep, and other stressors.” Ahead, five things that absolutely could be hurting your gut health—and how to fix them.
“In my experience, diet is the biggest culprit of GI issues,” explains Halas, who is a partner with MyMenuUSA. Particularly, patients who aren’t consuming enough fluid and fiber will experience discomfort. “When you haven’t been getting enough fiber for years and years, you’re creating this unhealthy microbiome [in your stomach].” And foods you do eat are as important as the foods you don’t. Registered dietitian Melissa Nieves, LND, RD, MPH points to fried and heavily seasoned foods, caffeine, and alcohol as common factors impacting gut health—especially if patients already have certain medical conditions. Dr. Mumtaz advises patients to reduce the amount of sweets and processed sugars they consume, since some studies show “they can increase the amount of bacteria in the gut.”
Thankfully, incorporating balancing foods into your diet can help treat GI issues. Dr. Mumtaz suggests fruit, vegetables, chicken, and fish to nurture healthy gut bacteria. Halas often recommends the FODMAP diet, a short-term eating plan that eliminates certain sugars to help you figure out exactly which foods may be upsetting your stomach, to patients; it’s best to attempt this diet under the supervision of a professional.
If you aren’t sleeping well or find yourself in stressful situations at work or at home, the effects can show up in your gut health. “When you get less sleep or experience higher stress,” Dr. Mumtaz says, “some studies show there is a negative outcome in terms of the quality of the bacteria in your system.” Stress hormones and inflammation can change this bacteria, but stress can also drive you to eat larger amounts of the foods known to affect gut health.
Lack of Exercise
Dr. Mumtaz explains the exact correlation between minimal physical movement and gut health is currently being studied, but we know enough to understand that there is a connection. “When there is more blood flow through the body, it can change the bacteria that will live in your gut,” he says. Moderate aerobic exercises are especially effective at promoting healthy bacteria, and Dr. Mumtaz advises patients to work out for at least 115 minutes per week.
Certain Medical Conditions
While diet, alcohol consumption, stress, and other lifestyle factors can affect any person’s gut health, Nieves emphasizes that people with certain medical conditions can be especially sensitive to these factors—particularly if you have esophagitis, gastritis, IBS, celiac disease, acid reflux, H.pylori infection, or diverticulitis.
“Only use antibiotics when prescribed and as necessary,” Dr. Mumtaz stresses, since the overuse of this medication can disrupt the amount of healthy bacteria in your gut and lead to a serious condition called Clostridium difficile, or C. diff, which requires medical intervention to treat severe diarrhea and colon inflammation.
Try these probiotic rich foods to help your general health.
We have all heard the expression, “You are what you eat,” but we could also take this one step further and say, “You are what you feed the bacteria that live in your gut.” The lining of your gut is mostly covered with bacteria, otherwise known as tiny organisms that create a micro-ecosystem called a microbiome. In fact, the healthier your microbiome is, the healthier you are. Balance in the microbiome depends on two things: stimulating the growth of healthy bacteria in the gut by giving them the foods they like (prebiotic) and adding living microbes directly to your system with foods rich in probiotics. Here are five gut healing and probiotic-rich foods that you can start to include in your diet.
Yogurt is one of the most well-known food sources for gut health—and for good reason. Yogurt is formed when bacterial cultures are added to milk, resulting in a fermented or cultured milk product. Not all yogurts contain probiotics, however, as they can be destroyed during the pasteurization process; look for “live and active cultures” on the ingredient label. Look for the strains Lactobacillus, Bifidobacterium, and Streptococcus—they have been widely researched and linked to better health outcomes, including improved immune system function and better digestive health.ADVERTISING
Kimch is a spicy, fermented Korean side dish made of cabbage, other vegetables, and ingredients like ginger, garlic, salt, and red pepper flakes. Kimchi can contain many different strains of probiotics, with lactic acid bacteria being the dominant strain. Research has shown that kimchi can boost cognitive and immune health and aid in weight loss, among other benefits. Enjoy kimchi alongside typical Korean dishes like spicy tofu soup or bibimbap, a rice dish with plenty of vegetables, meat, and a fried egg; you could also add it to your own soups or stir-fries.
When you hear “miso,” do you think first of miso soup? If you do, you’re not alone, but it’s far more than just a type of broth. Miso, a Japanese seasoning, is actually a paste made from fermented soybeans, salt, and koji (a type of fungus). The main strain in miso is called Aspergillus oryzae and has been shown to reduce gastrointestinal symptoms. Miso soup is the go-to option for including miso in your diet, but you can also use it to flavor other broths, marinades, sauces, or spreads.
Your favorite burger topping also has probiotics! Just make sure to choose pickles whose brine is made from a salt and water solution that naturally ferments and forms probiotics, as opposed to vinegar, which does not contain probiotics. Look for “live and active cultures” on the label.