Campbell Wealth Management - January 2019

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My Resolve to be Healthier S E T T I N G G OA L S A ND L I V I N G B E T T E R

T he start of a new year is a time of beginnings. It’s about making positive changes and resolutions. But even with all this talk of change and setting goals, a lot of people don’t follow through. By the middle of February, about 80 percent of people have given up or forgotten about their resolutions, according to U.S. News &World Report. The best way to see your ambitions through is with accountability. Don’t go it alone. Instead, work toward your resolutions with two partners who are working toward the same thing, whether it’s weight loss, learning a new skill, or whatever you have your mind set on. Hold each other accountable, and you’ll quickly discover how much easier it is to keep your determination. Many of my goals for the new year are related to health. Through November and December of last year, my father-in-law faced heart issues. In summary, his heart wasn’t pumping as well as it should, and as a result, he had a pacemaker put in. Thankfully, the surgery went well, and he’s feeling better. I looked at the pacemaker as both a good and bad thing. It’s good, because it has improved my father-in-law’s quality of life. On the other hand, we must look back and think about what may have led to this point. Was it genetics, bad habits, or just a weak heart —or a combination of the three? I bring this up because I lost my father to a heart attack. He died at age 51 when I was a junior in high school. He missed a lot of life because he had some bad habits. This is one of the many reasons why I care so much about living a healthier lifestyle. To help, I read many articles and books written by some of the most prominent doctors in the country. A large number of these doctors left the mainstream health care system to focus on more holistic or

integrated approaches. One thing I read often is that

many people can cure their diseases or even avoid them entirely by adhering to a proper diet and plenty of physical activity.

If proper diet and exercise can help stave off a heart attack or avoid having to need a pacemaker, I’d say it’s worth it. In light of this, my daughter, Codie, and I have been trying a healthier diet together. It’s calledWildFit (, and it’s a 90-day program designed to not just help you eat healthier but to change the way you think about what you eat. During the first two weeks of the program, you don’t necessarily change your diet. Instead, you really think about what you’re eating —before you eat it, as you eat it, and after. It gets you to consider your cravings and note how certain foods affect your body and mind. You may really want that cheeseburger, but after you eat it, you’re not going to feel great. The creator of WildFit talks a lot about why we get cravings. It can be traced back thousands of years when fresh, clean drinking water was in short supply. When humans were little more than cave dwellers, most fresh water came from eating fruits or vegetables high in water content. This is built into our natural instincts, so people often eat when what they really need to do is drink water. I’ve been taking this approach, and it works. The next time you feel hungry between meals, reach for the water. Nine times out of 10, you’ll quench your craving. Of course, the biggest part of the WildFit program is cutting out the unhealthy parts of your diet. While you don’t cut anything out during the first two weeks, the third week is where things kick into high gear. Continued on page 3 ...

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AGuide to Downsizing

What to Keep, Gift, Donate, andThrow Out

Many homeowners reach a point in their lives when they’re ready to move from the house they raised their families in to something smaller and more manageable.

Deciding who will keep what can be a sensitive subject, so you’ll need to devise an equitable way to divvy up the goods. Some families engage in the process collaboratively, but there should always be some communication before anything is thrown out. Your kids may value certain items more than you ever realized. If you suspect a certain heirloom could be a source of contention, it’s best to hold on to it and make it part of your estate plan. Only Keep the Essentials After completing the first three steps, you should be left with only those items you actually use and those that have the most sentimental value to you. These are the objects worth bringing to your new home. Bonus Tip: Color Code Each Category Odds are that you’ll find junk and valuables stored right next to each other. If you don’t have time to physically separate them at the moment, use different colored Post-it notes to keep everything organized when it comes time to move. Downsizing isn’t always easy, but it’s often worth it. Once you’ve been through the process, it’s a weight lifted off your shoulders. You feel better about yourself and your surroundings — and you can turn your attention to more important things in life.

While finding the right place can be a challenge, the hardest part of downsizing is often sorting through a lifetime’s worth of possessions. This process, called contents downsizing, is much easier when you follow this four-step system. Start With the Junk Begin your downsizing with the hardest items will only lead to frustration and inaction. Instead, start by tackling areas of the house that are full of documents, knickknacks, and boxes you haven’t touched in years. These will be the easiest to part with and will put you in the right downsizing mindset. Donate Unwanted Items The next category contains items that are no longer valuable to you or your family but may be useful to others. These items can be donated to one of many worthy organizations, such as Goodwill, the Salvation Army, or St. Vincent de Paul. Donations are a way to give back to the less fortunate instead of simply giving or throwing things away. Give Gifts to Loved Ones If you have children, they will undoubtedly want to keep a few cherished mementos and precious possessions. Though podcasts have been around for over a decade, they have only recently found their stride in popular culture. And they don’t all feature nerds talking about “Game ofThrones.” In this form of audio entertainment, there really is something for everyone. A number of podcasts have broken into mainstream pop culture, like “My FavoriteMurder,” “This American Life,” and NPR’s “Planet Money.” But these are only the tip of the iceberg. Here are a few lesser- known podcasts that are seriously worth your time. Start Something Fun: ‘Spirits’ The title “Spirits” is a play on the stories told and drinks enjoyed on this podcast. Co-hosts AmandaMcLoughlin and Julia Schifini offer a fresh take onmyths, legends, and folklore. FromGreek classics to the tale of the JavaneseMermaid Queen, these lifelong friends and mythology enthusiasts examine what the stories we tell say about our culture, traditions, and values. If you’re eager to fill your year with something kinda creepy and kinda cool, you can’t go wrong with


ago. Peri is terrified of leaving her home, so she’s never discovered what happened to him. That changes when her lighthouse begins to appear in a new location every morning, initiating her search for her brother. Fantastically fun and painfully real, this is a story about the courage it takes to leave home behind. Join the girl in the lighthouse Tackle Your NewYear’s Resolutions: ‘TheMarie Forleo Podcast’ We all need some advice. Why not get it from someone who knows what they’re talking about? Marie Forleo is an entrepreneur, writer, and philanthropist. And according to Oprah, she’s a thought leader for the next generation. Her mission is to help you become the person you most want to be. On the podcast, Marie and her guests discuss business, relationships, fear, love, and so muchmore. Get inspired at This list is just a start to the wealth of amazing, diverse podcasts out there. News recaps, sports history, true crime, pop-culture throwbacks, and plenty more fantastic audio entertainment awaits on your phone’s podcast app. Start listening to your new obsession today! The Best Podcasts to Start in 2019

“Spirits.” Start listening at Go on an Adventure: ‘The FarMeridian’

Audio dramas are back and thriving in the world of podcasts. “The Far Meridian” explores the story of Peri, a lighthouse keeper whose brother disappeared long

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How to Spend Wisely in Retirement MAKE YOUR SAVINGS LAST

When it comes to retirement and finances, there’s enough material about saving to fill a library. You see commercials on TV showing one tiny domino gradually becoming a massive tower, you hear advice from coworkers and family members, and you read books and articles on the

Of course, a level spending plan assumes that your financial needs won’t change over the course of your retirement. If you’re the type of person who regularly meets and exceeds your budgeting goals, you can probably make it work. If not, you may want to consider a plan that allocates more money with each passing year of retirement. In the event of increased medical costs or other later-life expenses, an escalating plan provides a financial safety net.

What to SpendOn

topic. Much less attention, however, is paid to how to spend those savings once you’re actually retired, even though it’s a significant part of the equation. After all, it doesn’t matter howmuch you save if you blow it all in a year. Here are a few considerations to keep inmind as you begin chipping away at that nest egg.

Some of your spending choices will come down to personal preference and interests, but you might be surprised to learn that one category of spending consistently proves more fulfilling than others. Professor Michael Finke of The American College surveyed nearly 1,500 retirees and found that spending money on leisure activities and experiences caused the lowest rate of regret. Finke calls this “social spending” and surmises that it’s favored because it encourages older adults to get out into the world and enjoy their retirements. There is no perfect plan for how to spend your savings during retirement. But there is one very wrong way to go about it, and that’s mindlessly. However you choose to spend your savings, make sure you have a plan.

HowMuch to Spend

The easiest way to budget for your retirement is with a level spending plan. In this system, you simply estimate howmany years your retirement will last and divide your savings by that number. It’s better to make a generous estimate rather than a conservative one. A survey of financial planners conducted by the American Institute of Certified Public Accountants (AICPA) found that outliving savings is the No. 1 concern of those approaching retirement. Underestimating your life span is an easy way for this fear to come true.

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Citrus and Avocado Salad

Starting onWeek 3, I cut out refined sugars. Week 5 phases out caffeine, alcohol, and artificial flavorings. Week 6 is about cutting out sugar-heavy fruits and vegetables, like carrots and sweet potatoes, and instead incorporating healthier, bitter greens, like kale, spinach, and collard greens. By the end of it all, I had cut out refined sugars, fake sugars, dairy, processed foods, rice, pasta, bread, and more. In their place, I’m eating more organic vegetables and lean proteins. It’s amazing to look back and see what I was putting in my body versus now. I’m very aware of what I’m eating and how I’m going to feel after I eat it. I feel better, I sleep better, my workouts are better, and I’ve lost weight. I know it’s easier said than done, but we all have our one body, and it’s important to treat it right. If you have any questions about the WildFit program or about setting goals for the new year, don’t hesitate to give me a call. Let’s make 2019 not only a great year but a healthy one, as well! With that, I hope that no matter what your goals are for the year, you’re off to a great start. Happy New Year! Kelly Campbell

Winter is the height of citrus season, so it’s a perfect time to experiment with oranges and lemons. Roasting the fruits concentrates their flavor and makes the skins edible, creating a blast of flavor for this winter salad.

Ingredients • 1 blood, cara cara, or navel orange, sliced 1/8-inch thick and deseeded • 1Meyer or regular lemon, sliced 1/8-inch thick and deseeded

• 2 tablespoons fresh lemon juice • 1 bunch arugula • 1/2 cup freshmint leaves • 1 avocado, cut into wedges • Salt and pepper, to taste

• 4 tablespoons olive oil, divided • 1/4 small red onion, thinly sliced Directions 1. Heat oven to 425 F. 2. In a rimmed baking sheet, toss citrus slices with 1 tablespoon oil and season with salt and pepper. Roast citrus until lightly charred and caramelized, about 10–15 minutes. Let cool. 3. Meanwhile, in a large mixing bowl, combine onion and lemon juice. Season with salt and let sit for 5 minutes. 4. Add citrus, arugula, and mint to onionmixture. Drizzle with remaining oil,

season with salt and pepper to taste, and toss thoroughly. 5. Add avocado, combing very gently to not crush avocado.

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To a Healthy, Happy New Year! Why Less Stuff Means More Freedom My Favorite Podcast Spending Tips for Older Adults Citrus and Avocado Salad Put MLK Jr.’s Message of Love Into Practice





Securities offered only by duly registered individuals through Madison Avenue Securities, LLC (MAS), member FINRA/SIPC. Advisory services offered only by duly registered individuals through Campbell Wealth Management, LLC (CWM), a Registered Investment Advisor. MAS and CWM are not affiliated entities.


In many of his speeches and sermons, Martin Luther King Jr. spoke about love. He wasn’t talking about the

you interact with someone across cultural or subcultural boundaries, it helps to reduce prejudice. Promote positive interactions in your community by hosting a film night or book club focused on the civil rights movement. You can feature a movie like “Selma” or “13th.” For a book club, select an autobiography or biography that puts yourself in someone else’s shoes, like Maya Angelou’s “I Know Why the Caged Bird Sings,” or Rebecca Skloot’s “The Immortal Life of Henrietta Lacks.” 3. Share the message of nonviolence and give back to your community. At the center of King’s message was the principle of nonviolence. Consider how you can advocate for nonviolence in your community. You could donate your time or money to a local shelter for victims of abuse, or volunteer your home to foster abandoned pets. If you’re part of a PTA or another school organization, encourage students to put an end to bullying. The Mix It Up program has anti-bullying lessons and activities that support King’s message. Take some time to reflect on Martin Luther King Jr.’s vision this month and take part in the universal message of love. Don’t we all want more of that?

romantic kind, though. King often used the term “agape,” an Ancient Greek word used to refer to the unconditional love of God for man, to talk about universal love for all people, regardless of race, religion, or circumstance. We commemorate King on Jan. 21st. It’s a celebration and a National Day of Service, so take the opportunity to honor King’s message of universal love. Here are three ways to put agape into practice. 1. Pay a visit to a historical site. Immerse yourself in King’s message this month by visiting the places where these historic events occurred. Our nation is full of opportunities to become better acquainted with the birth of the civil rights movement, from the King Center in Atlanta, Georgia, to Selma, Alabama, where protest marches were held in 1965. After all, if we don’t know our past, we are doomed to repeat it. 2. Educate yourself and others about the struggles people have faced. Learning about the experiences of others cultivates empathy. When

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