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AUGUST 2018
Garry F. Liday Corporation FINANCIAL COACH
RETIREMENT ASSET MANAGERS, INC. A Registered Investment Advisory Firm (RIA)
Our Trip to Rio MEMORIES OF VACATIONS PAST
I hope that you’ve been enjoying the summer and taking advantage of the nice weather. At our house, it’s been a quiet, relaxing season. As we’ve gotten older, it seems our adventures to far-off lands grow fewer and further between. But because of their infrequency, these trips become all the more memorable. Our last big vacation was about six years ago, when Louise and I went to Rio de Janeiro to experience Carnival. It was one of the most incredible vacations we’ve ever had. Luckily, we were able to do all of the travel using miles we’d saved up over the years. I can still recall doing all the math and finding it hard to believe that flying to Brazil wouldn’t cost us a single cent. I guess that’s what happens when you don’t take vacations all that often. We stayed on Ipanema beach, giving us awesome access to the sand, sun, and fun. Whenever you travel to another country, it’s amazing how quickly you realize that there are different cultural norms, often to comic effect. For example, I learned that the folks in Rio don’t wear too much clothing. Not long after we arrived, I saw a man who must’ve been in his 70s walking across the street. From my vantage point, it looked like he was completely naked. After he turned around, I realized he wasn’t in the buff, but rather wearing a tiny G-string. Imagine seeing that on the Oregon coast! Of course, our time in Rio wasn’t exclusively spent sharing the beach with scantily clad locals. We visited the iconic “Christ the Redeemer” sculpture at the top of Mount Corcovado, which was breathtaking. One thing I noticed is that, unlike many American cities, the higher into the hills you go, the poorer the residents tend to be. We did a tour of Rio’s favelas, which are basically a massive series of shantytowns cut into the mountains. Seeing these living spaces and neighborhoods allowed us to get a real look at Rio, not just what you see on the postcards. It was eye-opening to see the conditions that many people there struggle with on a daily basis. Yet everywhere we went, from the flashiest locale to the humblest, the people were unfailingly friendly and welcoming.
Perhaps the most unforgettable experience was the night we visited the Sambadrome. As you might guess from the name, it’s a place devoted to putting on samba dance performances. What I didn’t expect was for the venue to be a 50,000-capacity stadium where locals and visitors flock to see the best samba dancers in the world. Even though the event started at 9 p.m., which is our bedtime, we knew we couldn’t pass up the chance. It was so fun that we ended up staying until well past midnight before we finally had to call it quits. In my opinion, one vacation as magical as this one is worth a dozen lesser ones. What did you get up to this summer? Let me know the next time you’re in the office. Who knows? It might end up being the inspiration for the next trip Louise and I take. Just don’t ask me to pack a G-string. – Garry Li day
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INTEGRITY, RELIABILITY, & COMMITMENT
WANT TO IMPROVE BRAIN HEALTH? GRAB A SWORD!
The Benefits of Open-Skill Sports
Did you know fencing is making a comeback? No longer just for heartsick gentlemen of the Regency era, fencing is increasingly being taught in public schools, displayed in the pages of popular indie comics, and practiced among seniors. Plenty of baby boomers are picking up swords, or “sabers” — and it’s not because they’re preparing to fight dragons. Exercise is important no matter your age, but some activities are more beneficial than others. Research published in the journal Psychology of Sport and Exercise (PSE) suggests activities defined as “open-skill sports,” like fencing, can do more to improve brain health than “closed-skill sports.”
Open-skill sports require players to respond to unpredictable circumstances in unpredictable ways. Fencing is a great open-skill sport because, while you have to learn the right way to hold the saber and move your body, you also have to think on your feet and react quickly to your opponent’s attacks. Researchers from the Foro Italico University of Rome believe that it’s the required adaptability that makes open-skill sports so good for your brain. You challenge your body with complex motor movements and your mind with fast decisions. In the study from PSE, the researchers reported that “the open-skill athletes used less brainpower to do the same thing than the closed-skill exercisers did.”
OPEN OR CLOSED?
The difference between an open-skill sport and a closed-skill sport lies in the dynamic nature of the activity. Going for a jog is great for your heart health, but your body is doing the same thing during the entire workout. This makes it a closed-skill sport. The same goes for swimming; you might have different strokes to choose from when you jump in the pool, but your brain is focused on repeating the action while doing your laps.
WHAT’S THE BEST OPEN-SKILL SPORT?
If fencing isn’t your thing, there are plenty of other great open-skill sports, including tennis, badminton, basketball, and racquetball. What are you waiting for? Swing by your local rec center and find out what open-skill sport will be your new favorite pastime!
HOT, HOT, HOT! The Best Ways to Cool Your Mouth After Eating Something Spicy
Chili peppers are a primary source of capsaicin. Other foods, such as mustard, radish, horseradish, and wasabi, get their heat from a compound called allyl isothiocyanate. This compound does not usually stick around as long as capsaicin.
So, what can you do to beat the heat?
For heat brought on by chili peppers, you want a beverage that contains compounds capable of binding with the oiliness of capsaicin. The best compound? Fat. Whole milk will help, but here are some even better alternatives:
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Half-and-half
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Sour cream
When you pop something spicy into your mouth, it’s always good to have a cool beverage nearby. You never know when you’re going to need to put out a fire. But when your mouth feels like it’s going up in flames, some methods of cooling are better than others. Let’s get this out of the way first: Water and soda are two of the worst ways to cool off your mouth after eating something spicy. Water, soda, and even fruit juice will simply spread the heat around, meaning that fiery sensation will only last longer. To combat the heat, it’s important to understand where that sensation comes from. Many spicy sauces and dishes get their heat from capsaicinoids, or specifically, capsaicin, an oily compound that loves to stick to your tongue. It’s important to note that capsaicin is not water-soluble.
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Yogurt
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Ice cream
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Kefir
And for those who are lactose intolerant or vegan, soy milk and peanut butter can help too. The higher the fat content, the better!
What about those other foods, like mustard and wasabi? Unlike capsaicin, allyl isothiocyanate is partially water-soluble. This means water and soda will help cool you down — but you still can’t beat dairy. The next time you eat a habanero pepper or put too much hot sauce on your eggs, having a glass of half-and-half on standby can be a lifesaver. It may sound a little weird, but your mouth will thank you.
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a More Restful Night’s Sleep A good night’s sleep is one of the most important things you can do for your mind and body. One study published in the Journal of Psychosomatic Research found that the quality of your sleep is much more important than the quantity — that is, if you want to feel rested. And we all want to feel rested. So, what can you do to improve the quality of your sleep and get the rest you need? Listen to your body. This, above all else, is crucial to a good night’s sleep. Your body knows when it’s time for bed. Generally, you want to go to bed when you feel tired, whether that’s at 8 p.m. or 1 a.m. Whenever your body tells you it needs rest, you should make a habit of going to bed then. The more consistent you are, the better your sleep will be. Wake up naturally. Jolting yourself awake with an alarm or radio isn’t doing your brain and body any favors (it can be stressful on the body and even elevate blood pressure, which is not good first thing in the morning). If you do need an alarm, consider a wake-up light. Wake-up lights mimic the sunrise, slowly brightening the room and waking your body in a natural, gentle way. Kick the screen habit. You’ve heard it before, and you’ll hear it again: Looking at an electronic screen — a TV, computer, tablet, or smartphone — before bed is detrimental to sleep quality. Light from these devices is disruptive to your brain’s suprachiasmatic nucleus (SCN), which helps regulate your circadian rhythm, and screen time before bed can throw off normal SCN function. Put your excuses for staying up too late to bed. Say no to “one more episode.” And all those emails? They can wait until tomorrow. Not getting enough quality sleep is harmful to your mental and physical health. When you get into the habit of following these three tips, you’ll find yourself feeling rested and refreshed in no time. HOW TO ACHIEVE
If you need an easy, healthy side dish with plenty of flavor, this green bean salad will be the perfect addition to your summer menu. GREEN BEAN AND SESAME SALAD
Inspired by Delicious magazine
INGREDIENTS
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1 small red onion, finely chopped
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3 cups green beans, ends trimmed 1 teaspoon white wine vinegar
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Small bunch of fresh mint
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Small bunch of flat-leaf parsley
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1 tablespoon olive oil
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Salt and pepper, to taste
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2 tablespoons sesame seeds, toasted
INSTRUCTIONS
1. Bring a large saucepan of water to boil; cook green beans for 4–5 minutes; drain well. 2. In a blender, mix finely chopped mint and parsley with olive oil, vinegar, salt, and pepper. Blend until combined. 3. Add dressing, onion, and sesame seeds to beans. Toss together. Cool dish, then refrigerate until ready to serve.
INTEGRITY, RELIABILITY, & COMMITMENT
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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 Bem Vindo ao Brasil page 1 Fence Your Way to Better Brain Health page 2 The Best Ways to Cool Your Mouth After a Kick of Heat page 2 Green Bean and Sesame Salad page 3 Sleep Better and Feel Great page 3 Shadow: The Hang-Gliding Service Dog page 4
MEET SHADOW The Amazing Hang-Gliding Service Dog
to be away from his owner. So, about 12 years ago, McManus had a special harness made for Shadow, enabling the pup to join him while he took to the skies. They’ve been side-by-side on nearly every flight since. Some pet owners might balk at the idea of taking a dog on a hang glider, but it’s clear that, in this case, Shadow definitely wants to fly. Whenever they go out, Shadow wraps his paws around McManus’ arm, remaining stoic as they survey the landscape together from high above.
For his entire life, Utah resident Dan McManus has suffered from several mental health issues, including generalized anxiety disorder, bipolar disorder, night terrors, and severe panic attacks. Over the years, he’s utilized numerous coping mechanisms to stave off the symptoms, but there are two things that calm him more than anything else: hang gliding across the Utah skies and the companionship of his service animal, an Australian cattle dog named Shadow. Over the course of 37 years, McManus went from being a hang-gliding hobbyist to an expert instructor in Salt Lake City, going out gliding as often as possible. But it seemed that his passion gave his pup a bit of anxiety of his own. Whenever McManus would take off, Shadow always wanted to chase him. “So I would be out here flying, and he would chase me and jump up at me and sometimes get my foot and hang on a little bit … It felt like he wanted to keep me safe,” he says. And when he left the dog at home, he’d often come home to a scratched-up floor and doors. It seemed that Shadow couldn’t bear
While we all struggle with our own obstacles in life, it’s nice to know that our canine pals will always be there to offer their furry support. As McManus and Shadow demonstrate, it’s a bond that remains strong even hundreds of feet above the ground.
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