Tips for Getting a Good Night's Sleep

When was the last time you got a good night's sleep? Fifty percent of U.S. adults are chronically sleep deprived. Lack of sleep is known to contribute to heart disease and weight gain. According to a 2006 report in the American Heart Association publication Hypertension, adults who get less than five of sleep a night increase their risk of developing hypertension. If you can't get a full eight hours under the covers, take a nap during the day. A 2007 report in the Journal of Applied Physiology indicated that just thinking about a nap could reduce blood pressure!

To get a good night's sleep, follow these tips from Eldr magazine:

• Turn off the TV and phone
• Don't smoke and don't drink alcohol or caffeine in the evening
• Avoid stress and don't argue before going to bed
• Bathe or shower before bed to relax your body
• Put out the pets (Their movements may wake you during the night.)
• Keep your bedroom cool, close the curtains and shut the door
• Sleep on a firm mattress; use a neck pillow and quality bedding (A higher thread count makes for smoother, more comfortable sheets.)
• Read, do deep breathing or meditate right before sleep

Words of Wisdom from My Dad

My dad died last Christmas and I miss him. He was an honest and admirable man. He taught me that in both personal and business relationships you should treat people as you would like to be treated -- honestly and fairly. You might not always get the sale, and you might not always make the most money, but you would always be able to look yourself in the eye. That's what was important to my dad, and me: being able to face the man (or woman) in the mirror each morning.

How often in our life and particularly in business do we practice the Golden Rule: "Do unto others as you would have them do unto you." The idea that we should treat others as we would like to be treated harkens back to Greek philosophy and seems to be a universal moral ethic. The same concept is found in Christianity, Judaism, Islam, Buddhism, Confucianism and a host of other world religions. It is an ethic consistently taught by the world's great moral and religious leaders -- and in our house by my dad.

Our dads teach us many things. I'm grateful for all the things my dad taught me. His lessons have helped me lead a satisfying and successful life, and they drive my business philosophy. I strive to provide for and treat my clients as I would a member of my own family. I try to live my life so that when I look in the mirror each morning, I'm happy with the woman who stares back. Thanks, dad.

Save Money at the Gas Pump with These Tips

We usually talk about health tips in this space, but with the cost of gas teetering at $4 a gallon I figure a blog on gas tips is a good stress reliever for all of us. So here are some tips from California petroleum expert John Hotaling on how to wring the last drop from each dollar you spend at the gas pump:

• Fill up early in the morning when the ground temperature is still cold. Gas stations store their gas in underground storage tanks, so cold ground means cold gas. Gas is at its densest when it's cold which means that you get more actual gas because the gas molecules are packed more tightly together. As temperatures rise during the day, gas molecules expand and each gallon you pump contains less actual gas. This is such a hot issue in the trucking industry where it can cost more than a thousand dollars to fill a semi tank that diesel pumps have temperature compensation safeguards. Those of us who drive regular cars and trucks have to provide our own safeguards. To get the most gas for your buck, fill your tank early in the morning.
• Pump gas at low speed when you fill your tank. Most gas pump nozzle triggers have three speeds: high, medium and low. Most of us squeeze the trigger tightly to fill the tank quickly on high speed. Pumping fast and furiously causes some of the gas you pump to turn into vapor in your gas tank. Since modern gas pumps are safety equipped with vapor returns, that vapor is sucked back out of your car and returned to the underground storage tank where it condenses back into gas. In effect, by pumping fast you pay for gas you don't keep. Pump your gas slowly on the low setting to minimize vapor creation and keep most of what you pay for.
• Fill up when your gas gauge hits the half full point. Gas evaporates unbelievably quickly. As your vehicle uses gas, the gas is replaced by air in your gas tank. The gas in the tank starts to evaporate into the air. By keeping your tank full, you keep air from building up in the tank and thus minimize evaporation.
• Don't fill up if the station's tanks are being filled. If you arrive at the gas station and the tanker truck is there pumping gas into the underground storage tanks, buy your gas somewhere else that morning. The process of filling the storage tanks stirs up dirt and debris that normally settles at the bottom of the tanks, swirling it through the gas. It may take a couple of hours for all that debris to settle back onto the bottom of the tank. You don't want that goop getting into your car's gas tank where it can filter into your engine and cause trouble. So if you see a tanker at your normal gas station, cruise on down the street and visit the competition.

You've Got a Friend - Cancer Support Network

A cancer diagnosis can make a once-familiar world suddenly seem like unknown territory. Friend for Life Cancer Support Network is here to help you navigate your path and gain a sense of direction. Friend for Life is a team of over 200 cancer survivors/volunteers – men and women who provide one-on-one emotional support to anyone experiencing a diagnosis of cancer and to their loved ones. We know what it’s like to experience cancer, firsthand. We are ready to talk and much more importantly, to listen.

If you or someone you know is diagnosed with cancer of any type, Friend for Life can match you with a volunteer who has experienced a similar diagnosis and course of treatment. Being able to talk with a cancer survivor, someone who’s “been there,” provides comfort and hope. Our volunteers are living proof that cancer is increasingly treatable and survivable.

Our support is also extended to family and friends, who are also deeply affected and are often at a loss as to what to say or do for their loved one. Always, our support is caring, confidential, and cost-free.

You may call us (502) 893-0643, e-mail us csnffl@iglou.com, or visit our website www.friendforlifecancersupport.com. For those outside the Metro Louisville calling area, our toll-free number is 1-866-FRIEND-4.