Garry F. Liday Corp. - February 2022

Garry F. Liday Corp. - February 2022

Call Us: (503) 620-3531 www.garryliday.com

FEBRUARY 2022

Garry F. Liday Corporat ion FINANCIAL COACH

RETIREMENT ASSET MANAGERS, INC. A Registered Investment Advisory Firm (RIA)

Here’s to Many More FEBRUARY: THE MONTH OF LOVE AND PERSEVERANCE

February is a special month because I get to celebrate Valentine’s Day, when I appreciate my wife and our love. Without my wife, I’m not sure where I’d be, and I’m especially grateful for all of the joy she brings me. But first, we have National Get Up Day, which falls on Feb. 1. Many of you may not have ever heard of this day; I hadn’t until a few weeks ago, but the theme resonated with me. This day is intended to remind us that when we stumble or fall in life, which we all will at some point, it is essential that we dust off and get back up. Perseverance is key. The power of perseverance is shown in our willingness to keep trying to succeed, no matter what challenges we face. I am a firm believer in always getting back up. Over the course of my life, I’ve been down and out at times. At one point, I’m sad to say that I was homeless, yet, I never gave up and here I am today. There is value in training your body and mind to take life’s challenges and overcome them with grace. When you do, you always come out stronger, better, and more powerful than you were when you “The beauty of trial and error is that there is no limit on how many times you can try until you get it right.”

stumbled and fell. The beauty of trial and error is that there is no limit on how many times you can try until you get it right.

Each year, when Valentine’s Day rolls around, I get my wife a card and try to put into words how much I love her. I also get her absolute favorite candy: truffles and dark chocolate. We also will go out to dinner at one of our favorite local restaurants. We always keep it simple and intimate with just the two of us. For us, going out to eat is enjoyable and it’s something we do often, even though my wife is an excellent cook. Over the years, we’ve found a handful of restaurants that we really enjoy and they seem to know and enjoy us as customers as well. Our motto is to always keep it simple because it’s just us and our kitties at home and holidays and celebrations are just another excuse to go out to grab a bite to eat. Over the course of our marriage, we’ve done extensive traveling and eaten at a variety of restaurants. We’ve stayed in international hotels that were top of the line, but we’ve also stayed in less extravagant places and enjoyed them all the same — we do what is appropriate at the time and find beauty in it. One of my favorite things about my relationship with my wife is how easygoing and family-oriented we are as a couple. Together, we find the best in everything and love the company we provide for each other. She’s my best friend and I love her dearly.

Happy Valentine’s Day, my love. Here’s to many more.

– Garry Liday

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INTEGRITY, RELIABILITY, & COMMITMENT

HUMPBACK WHALE SAVES SCIENTIST The Heroes of the Sea

In the movie “Cast Away,” we see a whale notifying Chuck Noland of a nearby ship. The whale continuously sprays

her with its fins. At first, Hauser thought the whale was trying to attack her. But actually, it protected her from a 15-foot-long tiger shark on the other side of the whale. Hauser told the Daily Mirror, “I’ve spent 28 years underwater with whales and have never had a whale so tactile and so insistent on putting me on his head, belly, or back, and most of all, trying to tuck me under his huge pectoral fin … I was sure that it was most likely going to be a deadly encounter.” Hauser didn’t know the whale wanted to protect her until she returned to her team’s research vessel. This is when she noticed the tiger shark creeping nearby.

This isn’t the first time a humpback whale has intervened to help another creature. In fact, the humpback’s altruism has been well-documented over the years to show how they benefit other species at their own cost. In 2009, Robert Pitman took a photo of a humpback cradling a seal while rolling out of the water. The whale had protected the seal from a group of killer whales. Pitman, a marine biologist, has analyzed 115 interactions with humpback whales and concluded that they will travel long distances in order to prevent killer whales from attacking, regardless of what type of animal the killer whale is pursuing. Whether this behavior is out of instinct, accident, or altruism, they have saved the lives of many aquatic animals and people. They are the heroes of the sea!

him with water to get his attention. Although this is a fictional story, what happened in “Cast Away” isn’t just movie magic. There are real-life stories about whales helping people in need.

In 2018, a marine biologist, Nan Hauser, was swimming in the waters off the Cook Islands when she noticed a 50,000-pound humpback whale near her. For 10 minutes, Hauser swam around the whale while it

nudged her with its head, bumped her with its belly, and swiped at

The Importance of a Good Night’s Rest Quality Sleep Promotes Healthy Aging

Eliminate unhealthy substances. Limit your intake of caffeine and sugar throughout the day — especially right before bed — for better rest. It’s also best not to drink anything about an hour before bed, so you don’t wake up in the middle of the night to use the restroom and disrupt your sleep. Regulate your sleep schedule. Keeping the same schedule for sleeping can reap immediate benefits. You will notice increased alertness during waking hours as well as enhanced memory and attention span. You may also start to feel tired around the same time every day, ensuring that you will actually go to sleep right on schedule. It can take time and patience to adjust to new habits to improve sleep, especially for the elderly. It won’t happen overnight, but the benefits that come with a better night’s sleep will have you feeling younger and healthier than ever before. If anything, you will feel more engaged and happier throughout your daily life.

Sleep is an essential part of our lives, but it becomes even more important as we get older, as it’s a necessity for healthy aging and staying energized. Ideally, everyone should sleep between 7.5–9 hours a night, but as we get older, this becomes much harder to achieve. Health complaints, minor disturbances, and a decrease in melatonin levels make it difficult for seniors to get a full night of sleep, which can cause irritability and fatigue. In order to combat these disturbances, here are a few things you can do to ensure you get enough sleep during the night. Build an active daily routine. Outdoor exercise and general movement every day is good for your body, but being outside and absorbing sunlight can balance and optimize your melatonin levels, which can help you fall asleep easier. On top of exercise, try weaving protein-rich snacks and meals into your routine. Foods like light meat and nuts can improve sleep quality, and dairy foods contain tryptophan, which is a sleep-promoting chemical.

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How to Prevent and Treat Leg Cramps Ow! Got a Charley Horse?

Have you woken up from your sweet slumber because of a leg cramp? Have you stretched your leg out and felt a sharp knot in your calf? You’re not alone! According to American Family Physician, this affects up to 60% of adults.

Take a Break

Leg spasms are sudden, involuntary, intense muscle contractions in either your calf, foot, or

thigh. These convulsions feel like the leg muscles are tightening into a knot. They can be painful, even though the muscles will relax within 10 minutes. So, what causes these spasms to occur and how can you prevent them?

Causes •

Your foot’s placement when you’re sleeping may cause leg cramps. This is because your feet often lie in a position called plantar flexion. This is when your feet and toes are extended away from the rest of your body. This shortens the calf muscles, making them easier to knot up.

Mediterranean Stuffed Chicken Breast Inspired by FoodNetwork.com

• Sitting for long periods and not stretching or sitting with your legs crossed with your toes pointed could also be associated with stiffness.

• Too much exercise can create overworked muscles or hyperextension, which could lead to pain and soreness. Always remember to stretch after a workout!

• Not drinking enough water during the day can lead to dehydration. Dehydration causes muscles to weaken and be more susceptible to cramping.

INGREDIENTS

• • •

2 chicken breasts

• • • • •

10 large basil leaves, chopped

• Medications such as diuretics, steroids, and antidepressants could have side effects that can lead to cramping in your legs.

2 oz mozzarella cheese, cubed 2 canned artichoke hearts, chopped 4 tsp sun-dried tomatoes, chopped

2 cloves garlic, chopped 1/2 tsp curry powder

1/2 tsp paprika

Remedies •

•

Salt and pepper, to taste

Doing yoga, stretching, or massaging your legs before bed may make your legs more limber. Research has shown that stretching before bed reduces leg pain after six weeks.

DIRECTIONS

1. 2.

Preheat oven to 365 F.

pocket. Using toothpicks, seal the edges of the pockets. Season the chicken with curry, paprika, salt, and pepper, then bake for 20 minutes or until the chicken reaches 165 F. Remove the toothpicks and serve with rice, potatoes, salad, or roasted vegetables!

• Staying hydrated throughout the day may also help. Research has suggested that drinking a small amount of pickle juice may relieve muscle convulsions, too.

Cut a slit lengthwise to create a pocket in the middle of each chicken breast. Place the breasts on a baking sheet. In a medium bowl, combine the mozzarella, artichoke hearts, tomatoes, basil, and garlic. Divide the mixture in half and stuff each chicken breast

5.

• A heating pad can soothe and relax tight muscles. If you don’t have a heating pad, you can use a hot towel or take a warm bath or shower instead.

3.

Sometimes leg cramps happen for no reason, but other times, they could be a sign or symptom of a health condition. Contact your physical therapist if you think this could be a sign of an underlying medical condition.

6.

4.

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INTEGRITY, RELIABILITY, & COMMITMENT

Garry F. Liday Corp. Retirement Asset Managers, Inc. A Registered Investment Advisory Firm (RIA) 15405 SW 116th Ave., Suite 103A King City, OR 97224

Call Us: (503) 620-3531 www.garryliday.com

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Inside This Issue Here’s to Many More Years Together PAGE 1 Humpback Whales: The Heroes of the Sea PAGE 2 Quality Sleep Can Promote Healthy Aging PAGE 2 How to Prevent and Treat Leg Cramps PAGE 3 Mediterranean Stuffed Chicken Breast PAGE 3

Eat Smart While Abroad PAGE 4

Enjoying some food abroad? It can be tough to feel like the odd one out, and restaurant etiquette can vary widely across country borders. Here are five things to keep in mind while exploring the cuisine in new places! China While eating food in China, don’t stick your chopsticks into your meal straight upward. It brings a curse of bad luck since it reminds those in the Chinese culture of the incense that burns at funerals. It’s also bad luck in many other Asian cultures for similar reasons, including Japan and Korea. When setting down your chopsticks, let them rest on the rims of your rice bowl or on the table. Chile With the exception of bread, in Chile, you must use utensils for everything you eat! It’s considered bad manners to eat with your hands. Even french fries and pizza are eaten with a knife and fork. Egypt It’s never acceptable to refill your own beverage while in Egypt. It’s customary to allow someone else to do it. When your neighbor’s glass is half-empty, refill their glass, and they’ll return the favor! 5 TIPS FOR EATING AT RESTAURANTS IN FOREIGNCOUNTRIES

England Port — a sweet wine that originates from Portugal — is enjoyed in a very specific way in England. It must be continuously passed to the left side of the table until the bottle is finished. If the port is not passed, it’s impolite to ask for it. Instead, someone can ask the person who has it, “Do you know the Bishop of Norwich?” Once they reply they don’t know him, the response goes, “He’s a very good chap, but he always forgets to pass the port.” Italy In Italy, it’s considered a cardinal sin to ask for cheese when it’s not offered to you. If you want to blend in with the locals, don’t ask for extra cheese on your pasta or — even worse — seafood!

We hope these tips help you on your next journey abroad! Bon appétit!

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