Wolf Retirement Navigation - August 2020

RET IREMENT NAV IGAT ION

MONTHLY

4230 Pablo Professional Court Ste. 101 Jacksonville, FL 32224

4711 US Highway 17 Suite C-5 Fleming Island, FL 32003

As seen on:

August 2020

LIFE’S LEMONS

How Do You Respond to What You Can’t Control?

August 1 of every year is National Mountain Climbing Day. I think this is incredibly fitting for me, personally, because August 2020 is the month I was supposed to return to Utah to successfully hike a mountain. You may recall that last year I flew out to Utah for the 29029 Everesting Challenge. You might also remember that I kind of got my butt kicked while hiking in Snowbasin. My goal was to hike 29,029 feet of elevation, or the equivalent of climbing Mount Everest. I made it about a third of the way before I quit. I vowed to train hard and return in August of 2020 to conquer the climb. Then COVID-19 happened. The pandemic changed just about every plan anyone had for 2020. I’ll admit that back in March, when things were starting to close down, I couldn’t imagine that the virus would impact the plans I had to travel to Utah in August. But as the situation grew more dire, it was clear that things wouldn’t Life is about how you respond to unexpected events. Investment Advisory Services offered through Retirement Wealth Advisors (RWA), a Registered Investment Advisor. Wolf Retirement Navigation LLC and RWA are not affiliated. Investing involves risk, including the potential loss of principal. No investment strategy can guarantee a profit or protect against loss in periods of declining values. Opinions expressed are subject to change without notice and are not intended as investment advice or to predict future performance. Past performance does not guarantee future results. Consult your financial

go as planned. The Utah hike has been postponed to 2021 because the Utah Department of Health couldn’t guarantee the event would not be canceled. I’m still pretty disappointed that the climb won’t be happening this year, but some things in life are out of our control. It’s times like these that show what we’re made of. Life is about how you respond to unexpected events. When something doesn’t go the way you planned, you can be negative, complain, and sulk. Or you can turn lemons into lemonade. Yes, I wish I were climbing Snowbasin again this year, but I’ve decided to look at this in a positive light. Now I have even more time to train and prepare. Another year of training means I can work toward not just completing the climb, but also completing it faster than I could now. I already know I’ll be able to conquer the mountain next time. This past June, I accomplished a virtual Everest Challenge. I had to complete 30 miles and 29,000 feet of elevation on an incline treadmill. It was the hardest physical challenge I’ve ever done and qualifies as “top five” on the list of the toughest mental challenges I’ve ever faced in my lifetime. I wanted to give up many times, but I kept chipping away toward that goal. professional before making any investment decision. This information is designed to provide general information on the subjects covered; it is not, however, intended to provide specific legal or tax advice and cannot be used to avoid tax penalties or to promote, market, or recommend any tax plan or arrangement. Please note that Wolf Retirement Navigation LLC and its affiliates do not give legal or tax advice. You are encouraged to consult your tax advisor or attorney.

I had 36 hours to complete the challenge — and, luckily, I got it done in 35 hours and 30 minutes. Compare that to the 10 miles and 10,000-foot elevation I was able to manage at Snowbasin less than a year before. I’m really proud of how much I’ve improved, but I know being on the treadmill is nothing like being on the mountain in the hot Utah summer. If I want to cut down the time even more, I need to keep pushing forward, setting new goals for myself, and working to accomplish them. I can’t control when the Everesting climb will take place, but I can control how prepared I am for it. Taking charge of what we can control is even more important in retirement planning. There are a lot of things you can’t control. Pandemics, stock markets, government rules, and some catastrophic health issues are all “lemons” life can hand out. Fortunately, there are many things that are well within your control, like risk, fees, and healthy lifestyle choices. When things go wrong and we find ourselves with a bunch of life’s lemons, the best path is to focus on what you can control. Make lemonade out of lemons and live every day to the fullest by planning for the worst while hoping for the best. -Adam Wolf, CPA, CFP ® Annuity guarantees rely on the financial strength and claims-paying ability of the issuing insurer. Any comments regarding safe and secure investments and guaranteed income streams refer only to fixed insurance products. They do not refer in any way to securities or investment advisory products. Fixed Insurance and annuity product guarantees are subject to the claims‐paying ability of the issuing company and are not offered by Retirement Wealth Advisors.

2 LOCATIONS TO SERVE YOU! Jacksonville & Fleming Island

www.wolfretirement.com | 1

ALL ABOUT COLLAGEN The Protein That Holds Us Together

Even if you have heard of collagen, chances are you don’t know much about what it does for the human body. Collagen makes up a third of the body’s proteins. In some ways, it is the glue that holds our bodies together (the first part of “collagen” comes from the Greek word “kolla,” meaning “glue”). Getting your body to produce more collagen can have amazing health benefits, particularly for those who are aging and noticing more wrinkles.

amino acids, glycine and proline, combine. Vitamin C aids this process, so any foods with high concentrations of these nutrients help your body produce more collagen.

Egg whites are a great source of proline, along with foods like asparagus, cabbage, and dairy products. Additionally, pork skin, chicken skin, and gelatin all have high levels of glycine. If you want to get your vitamin C levels up, citrus fruits, bell peppers, and strawberries are tasty choices. Watch out for foods and habits that can damage your collagen production, like eating lots of refined sugar, exposing your skin to too much sunshine, and smoking. By adopting habits and diets that enhance collagen production, you can keep yourself looking younger and feeling better, even as you get older.

However, as we age, our bodies naturally produce less collagen, which contributes to thinner skin and wrinkles. Fortunately, there are certain foods and nutrients you can consume to boost your collagen production and keep your skin smoother and stronger for longer. Collagen begins in the body as procollagen, which is created when two

There are around 16 types of collagen proteins in the body, but type 1 collagen makes up roughly 90% of a person’s collagen count. Type 1 collagen gives structure to our tendons, bones, connective tissues, and skin. When we’re younger, our bodies produce enough collagen to keep our skin tight and strong.

STOP THE GUILT AND INVEST IN RELAXATION

Learn to Embrace Your Lazy Days

productive, which is a sign that we’re a valuable, contributing member of society. Making a point not to be busy feels selfish and lazy. If we have time to sit around and read a book for fun, we have time to work on that project or do a load of laundry. But the reality is that human beings need to be lazy from time to time. Otherwise, we’ll just crash and burn. Imagine that you’re training for a marathon. You wouldn’t run dozens of miles every single day from now until the race. You’d need to take recovery days so your body can heal. When you give your muscles a chance to heal, you’re able to run even better the next day. Lazy days are like recovery days for your brain. Your brain is like a muscle and it needs time to rest in order to run at full speed. If you feel guilty when you say you need to rest or relax, change your mindset by reminding yourself that you need to “recover.”

If you’re often tempted to check in on work even during off hours, knowing the importance of recovery days will make it more difficult to do so. Don’t just put your computer on sleep mode; log out of all work programs, turn the computer off, and move it to another room at the end of the day. Do you find yourself using your phone to check in on work? Delete work-related apps from your phone. The goal is to make it more difficult to work than it is to relax. It’s important to work hard toward your goals and to want to accomplish great things. But it’s equally important not to run yourself ragged every day. This month, make rest and relaxation as much of a priority as hard work. You’ll be surprised at how much more you’ll be able to achieve.

This month, we have two very important holidays to observe: Lazy Day on August 10 and Relaxation Day on August 15. Calling these holidays important may seem ridiculous to some, but at Wolf Retirement Navigation, we’re strong believers in the importance of rest and relaxation. Regardless of how hard we usually work, many of us feel guilty when we try to relax. Being busy means being

Wolf Retirement

2 | 904-232-8760

2 LOCATIONS TO SERVE YOU! Jacksonville & Fleming Island

4 Scientific Ways to Improve Your Memory

How many times have you returned home from the grocery store and realized you forgot the one thing you went out to buy in the first place? Or ran into a familiar acquaintance whose name you just can’t remember? Memory lapses happen from time to time, but memory problems can become more common as we age. Fortunately, it’s possible to boost your memory with simple habits you can start today. Exercise Your Body AND Your Brain Physical activity increases blood flow through your whole body, including

your brain. This can help keep your memory sharp. It’s also important to stay mentally active. Crosswords or sudoku puzzles are great for stimulating your brain. You can also learn a new language, volunteer with a local charity, or organize a regular board game night with friends. Schedule physical and mental activity into your daily routine.

are high in saturated and trans fats. This could be because unhealthy diets can cause a buildup of cholesterol plaques in blood vessels in the brain, which can damage brain tissue. Fill your diet with fruits, vegetables, whole grains, and low-fat protein sources. Sleep Well Good sleep is necessary for your overall health and well-being. Studies show that sleep also plays a role in memory. Research from the National Sleep Foundation suggests that when you sleep, your brain transfers memories from short-term to long-term memory. Make sure you get enough sleep every night. If you are worried your memory troubles may be part of a larger problem, make sure to see your doctor right away. But in most cases, it’s possible to boost your memory with the right habits. Good memory is a skill, and we can improve our memory like we can any other skill.

Stay Social According to the Mayo Clinic,

depression and stress can contribute to memory loss. Research shows that positive social interactions can help reduce both stress and depression. Make time to get together with friends and family members. It’s especially important to make time to socialize if you live alone. Improve Your Diet A study published in the journal Annals of Neurology found a connection between poor memory and diets that

SUDOKU

Nothing says summer like a pasta salad filled with your favorite fresh fruits and vegetables, and this combination is the perfect way to cap off a warm summer day!

INGREDIENTS

• 8 oz penne or fusilli pasta • 2 tbsp olive oil • 1/4 tsp red pepper flakes • 1/2 tsp sea salt • Pepper, to taste • 2 tbsp lemon juice • 3/4 cup crumbled feta cheese

• 2 large fresh peaches, diced or sliced • 1/2 medium red onion, thinly sliced • 1 pint heirloom cherry tomatoes, halved • 1 cup corn • 6 cups arugula, packed

DIRECTIONS

1. In a large pot of boiling water, cook pasta for approximately 9 minutes or until al dente. Drain pasta and place in a separate bowl. 2. In a small bowl, whisk together olive oil, red pepper flakes, salt, pepper, and lemon juice. Drizzle the dressing over the pasta and toss with the feta cheese.

3. Add peaches, red onions, tomatoes,

corn, and arugula to the pasta mixture. Lightly toss to mix well. Add more olive oil, lemon juice, salt, and pepper to taste.

Solution on Page 4

Inspired by AmbitiousKitchen.com

2 LOCATIONS TO SERVE YOU! Jacksonville & Fleming Island

www.wolfretirement.com | 3

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

904-232-8760 www.wolfretirement.com 4230 Pablo Professional Court Ste. 101 Jacksonville, FL 32224

INSIDE

Solution to puzzle on Page 3

• Plan for the Worst, Hope for the Best PAGE 1

• The Protein That Holds Us Together PAGE 2

• Why We Feel Guilty About Relaxing PAGE 2

• 4 Ways to Improve Your Memory PAGE 3

• Peach and Arugula Pasta Salad PAGE 3

• The Story of Zen Buddhist Chef Jeong Kwan PAGE 4

FOOD FOR THOUGHT

The Incredible Story of Zen Buddhist Chef Jeong Kwan

One of the world’s greatest chefs can’t be found in a restaurant. Instead, she serves fellow nuns and occasional visitors in a Zen Buddhist monastery in Korea. To fully describe the incredible success of Jeong Kwan, you must first consider a factor that Western cuisine has ignored for millennia. While most people would assume Korean food is all about its famed barbecue,

another pillar of the culture goes largely unacknowledged: Korean temple cuisine, which originated in the country’s Buddhist monasteries. A philosophy of Zen Buddhism is to not crave food and satisfy yourself only enough to be prepared for meditation, so you might think that flavor would be of little consequence in a monastery’s kitchen. However, you’d be wrong. The West’s perception of Korean temple cuisine was challenged shortly after Eric Ripert visited Kwan’s monastery and experienced her cooking during a trip to Korea. Ripert invited Kwan to New York City to prepare food in a private room at Le Bernardin, where she sent global shockwaves through the entire fine cuisine community. New York Times writer Jeff Gordinier described her plates as “so elegant, they could’ve slipped into a tasting menu at Benu or Blanca” and her flavors

as “assertive,” all while being vegan. More and more critics realized that Kwan’s combination of foraging, fermenting, dehydrating, and cooking by season was not a modern practice. In fact, Zen Buddhist monks like Kwan mastered cooking in this tradition hundreds of years ago. “With food, we can share and communicate our emotions. It’s that mindset of sharing that is really what you’re eating,” Kwan says at the start of her titular episode of Netflix’s documentary series “Chef’s Table.” She continues, “There is no difference between cooking and pursuing Buddha’s way.” Whether for enlightenment or simply connecting with friends and family, sharing home-cooked meals can be an emotionally restorative experience as much as it is nourishing. This month, indulge in something special and homemade or try your hand at Korean temple cuisine by Googling some of Jeong Kwan’s recipes.

4 | 904-232-8760

2 LOCATIONS TO SERVE YOU! Jacksonville & Fleming Island