The Effect of Cholesterol Levels on Health and Fitness

Though it is often mentioned about how bad cholesterol is and how it affects heart health, cholesterol is actually a vital part of how a body functions. Cholesterol is a fat produced by the liver. The body does not require any helping creating cholesterol. Outside cholesterol is produced by the foods we eat, mainly meat and dairy products, along with shellfish. Plant based foods are for the most part, cholesterol free. The problem with health and fitness occurs when excess cholesterol accumulates within the body and causes a narrowing of the arteries. There are steps that can be taken to reduce bad cholesterol intake and up the good kind. Yes, there is actually good cholesterol.There is LDL cholesterol and HDL cholesterol. Low-density lipoprotein carries the stigma of ‘bad’ cholesterol. High blood cholesterol is relatively symptom free, so most are unaware of the dangers lurking within their bodies. In high levels, cholesterol builds up in arteries making one susceptible to heart disease, as well as other maladies, affecting health and fitness. High-density lipoprotein is the ‘good’ cholesterol. It carries cholesterol to the liver. The liver then processes the cholesterol, removing it.Factors that raise LDL are often the same things that are advertised as bad for health in general. This includes smoking, eating foods containing saturated fats, inactivity, and weight gain. The reason smoking is dangerous is that it actually lowers the good cholesterol or HDL. Those that are not smokers, but are victims of secondhand smoke also end up with lowered HDL. Foods high in fat, especially saturated and trans fats, cause LDL levels to spike. Inactivity contributes to high blood cholesterol by not only raising the bad cholesterol, but also lowering the levels of good cholesterol. This is all detrimental to health and fitness.All that being said health and fitness can be improved with reducing LDL and raising HDL cholesterol levels. It is important therefore to select the best diet program to improve good cholesterol levels and reduce bad cholesterol. Medication can be used, but most can follow a simple plan to lower all but the most stubborn cholesterol levels. These steps include common sense behaviors such as eating the right foods, taking the time to exercise, and quitting smoking. Oatmeal has been used in studies to show its effect on high cholesterol. This fiber rich food acts as a broom, sweeping cholesterol away. Foods high in omega fatty acids, such as flax seed, walnuts, and olive oil are all known to enhance good cholesterol levels. Nuts and oil are high in fat, so moderation is key. Exercise raises endorphins, but it also raises HDL levels, while minimizing LDL levels and improving heart health. There are plenty of ways to ruin the body, but small changes can bring about great health. Selecting the best diet program to help bring about these small changes is paramount.

How to Find Property Value the Way the Pros Do

The key to hitting a home run in Real Estate investing is to buy a property with strong income potential for less than the market value of that income. This, actually very simple process, is usually the determining factor in a successful property investment strategy. In order to buy a property below the value of its current or potential revenue it is essential to make an accurate analysis of the both the property and its future earnings. This should be done at the very beginning as a way of screening potential investments. To do this accurately however, there are a few key indicators to keep an eye on.Cash Flow
A strong and stable cash flow is the backbone of any good investment property, and can very easily be compared to other similar properties as an indicator of the properties’ relative performance. To calculate monthly cashflow simply subtract the properties’ mortgage from its total rents, it should go almost without saying that if this number is negative its best to walk away, at least for a novice investor.Cash On Cash Return
Not a very important measurement technically speaking, the cash on cash return simply indicates how long it will take the property to pay of the down payment. The strength of the cash on cash return analysis is that it essentially compares properties’ prices to income levels as a ratio. To determine the cash on cash return for a property multiply the monthly cashflow by 12 which gives the properties’ annual cashflow, then divide your down payment by the annual cashflow.Gross Income
One of the most basic and occasionally miscalculated indicators, the Gross income is simply the sum of all the properties’ income streams. Typically this will mean the total of all rental income, but other income such as laundry machines or storage should be included as well. The addition of some of these additional streams of income may turn a seemingly poor income property into a real money maker.Effective Gross Income
A more realistic look at a properties gross income, the effective gross income factors in the vacancy rate. It is calculated by taking the gross income as an annual total and subtracting the percentage of vacancy. This is an important filter for taking a closer look at properties that seem too good to be true, often a property will have a very low vacancy rate because the rental rate is too low, or a very high rental rate and concordantly a fairly high vacancy rate. Ideally investment properties should find a balance between profitability and stable predictability.Net Operating Income
Perhaps the first real glimpse at an investor’s potential income from a property, the net operating income is derived by subtracting the operating expenses from the effective gross income.Capitalization Rate
The capitalization rate, often referred to as the CAP rate, looks at the properties net income in terms comparable to a more conventional investment such as CD’s or bonds. To determine the CAP rate for a property divide the total sales price by the net operating income. It is worth noting that the CAP rate looks at the property as if it were paid for in cash with absolutely no financing.Debt Service
Debt service is essentially industry jargon for the monthly mortgage payment. It is important to compare apples to apples when dealing with debt service, however, the previous owners may have had extremely good or bad credit or purchased the property at a time when interest rates were either very high or very low, dramatically affecting the amount of their interest payment and the rate and terms of their loan. Also be sure to look at the number of loans on the property, as there may have been second or even third lines of credit taken against it. This is an important step for generally calculating a properties income potential, however, bear in mind that it is only an estimation at this stage.Operating Expenses
The operating expenses are all of the properties other expenses aside from any mortgage payment or debt service. These usually include insurance and property taxes as well as landscaping, maintenance, repairs and management fees, and possibly others depending on the property. Always be sure to verify that the properties expenses actually are what a seller claims they are, this may require some digging but it is much easier than being stuck in a property that is losing money every month.Vacancy
A vacancy is any unit that is either unoccupied or is occupied by a tenant who does not pay rent. Many owners would rather sell than try to deal with a difficult or unruly tenant who refuses to pay, whether the tenant can be evicted or not is an important consideration before moving forward on any such property.Vacancy Rate
The number of vacancies per year divided by the number of units, for smaller one to four unit properties it is a good idea to calculate vacancy over at least 3 to 5 years to get an accurate measurement of it. While some degree of vacancy is natural, too much could be an indicator that the current rental rate is too high or even signal a change in the local Real Estate market.In time crunching the numbers on a list of potential investment properties becomes fun and fairly easy to do, many seasoned investors can perform a quick analysis literally on the back of a napkin. Bear in mind too, that these are not the only indicators of a property’s value; there are many more sophisticated, technical ways to determine a properties true value, however for small properties these will serve as a good indicator of whether the property deserves a closer look or not.

How Do I Really Make Money Online?

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You see it all the time, those advertisements for companies that can help you make millions from home, but you find yourself wondering, “How do I really make money online”? You may think that it is impossible but you can actually make a fairly decent living from an online business that you own and operate or working for a business that lets you telework from home. Making money online can be difficult but if you are willing to put forth the time and effort and really invest yourself in your online ventures than you can make money online.Start your Own BusinessThere are several ways that you can make money online. For example you can start your own business. If you have a marketable talent there are several online sites that will allow you to sell and market any goods that you have made. You may be super crafty and like to sew or knit and can sell your unique one of kind hats, scarves, gloves, socks, and so on and make a pretty good living doing it. There are large businesses that have started out that way until they had enough clients and money to buy an actual storefront so it is possible to use online stores to get your foot in the door. If you are a photographer than running a business out of your home is a great way to make money online.Work for an Online CompanyThere are plenty of other ways to make money online if you are not interested in selling any arts and craft items that you have made or you do not want to start a small business so there is nothing to worry about. Another great way is to find a business that hires individuals to work from home. If you choose to go this route you have to be careful as some of these companies will want you to pay before you can start making money, but I can assure you that there are companies out there that will hire you to work from your home and will pay you and you will not have to pay any money. These businesses vary in types and in what tasks they will have you do.There are companies that hire individuals to do product reviews and you get paid per review, or you may be paid to write articles or blog for a company. You can also find jobs that involve editing, being a ghost writer, listening to music and reviewing it, and many other options. These jobs are great for stay at home parents that need another source of income or if you are just looking for something to help pay the bills.So if you have ever wondered what it takes to be successful you can be reassured to know that you can actually make money online. Making money online is possible but you have to work hard and position yourself with the right opportunities and find something that you can keep up with.

The Best Budget Decorating Blogs for All Your Interior Needs

Whether you’re in the market for a major interior overhaul or you’re simply looking to give your home a quick and easy update, chances are you’ve spent some time online hunting for ideas and inspiration. That said, it can be pretty deflating to stumble upon a look you love only to discover the price to achieve it is well above your budget.

Fortunately, there are some killer home decorating blogs that show you how to refresh, revive, and fall in love with your home anew without breaking the bank. For a home that looks far more expensive than it costs to create, check out the following blogs for all of the interior inspiration and DIY tutorials you’ll ever need.

Quartz Countertops and Grout – One Room Challenge Week 5

Welcome back to the week 5 update for the One Room Challenge. Check out the blog posts and updates for week 1, week 2, week 3, and week 4 if you missed them. It’s crunch time now and I’ll be honest… I don’t know that this project will be completely wrapped up for the reveal date. The great thing is the reveal and hitting a deadline is not the only goal of reason for this challenge. Ultimately having a fully functional and hopefully beautiful bathroom is where we want to end up even it things are a bit delayed.

Disclosure: this post contains affiliate links.

When we left off last time the countertops had been templated, the trim was freshly painted and the hardware had been ordered. The hardware took about 1 week to arrive. We chose the Menlo Park 4″ pull from Schlub in chrome because I think the pull has the perfect mix of square and some rounded elements that make it a great transitional hardware option. We went with all pulls for the drawers and doors since the knob option in that line weren’t our favorite.

Guest Bathroom Reno: Quartz Countertops and Grout – One Room Challenge Week 5

The quartz countertops are now installed and things can be put back together. Rectangle, undercount sinks were also purchased through the fabricator. The Marble look quartz from Pental and it is gorgeous with the warm gray veins running throughout. For the edge went for a flat polish eased edge for a clean, simple look.

Guest Bathroom Reno: Quartz Countertops and Grout – One Room Challenge Week 5

Two days after the quartz countertops were installed the tile installer came back to finish up tiling the niches, installing the tile base and grout everything.

Guest Bathroom Reno: Quartz Countertops and Grout – One Room Challenge Week 5

The electoral is being relocated for the new lights. There are some drywall and painting touch ups to do and plumbing fixtures to be hooked up. Plus adding all the finishing touches ???? All those little things like towel hooks, curtain rod, and accessories will bring this whole thing together.

Townhome Remodel Phase 1

It’s been too long since I’ve updated and even longer since this work has been started. This is me sharing remodel updates, mostly for myself (but also for my nagging family members). I’m sharing photos of the progress that has been made while also document the craziness that has gone on. This is just the beginning of the remodel.

Prior to moving in I had 3-4 weeks where my apartment lease overlapped with the possession of my townhome. This allowed me, with the amazing help of my family, to paint, tear-out carpet and somewhat put back together the upstairs portion of my place so that I could have a clean room to put a bed. At least one that wasn’t completely torn apart. One area that felt more livable that the rest. If you haven’t seen or don’t remember these are the before photos from when I took possession. To list it out here are the main things that I was tacking during those week prior to me moving in.

Phase 1 Remodel Projects
ripping out baseboard, carpet and tack strips upstairs and preparing for new hard surface flooring. (this flooring will go throughout minus the stairs and bathrooms/laundry)
installing flooring upstairs (one of my installers did this)
mostly gutting the master bathroom
installing a new tub and rough in plumbing for the master and powder bath
ordering and installing a rift white oak vanity for the master
Painting (and priming where needed) the ceilings and walls of the bedrooms. Caulking and painting the crown molding in the master
replacing and upgrading the baseboard heater in the master and patch the drywall
painting the hallway and down through the stairwell
adding skirt board to the stairs
installing new carpet and pad on the stairs (my carpet installer from work did this)
removing upper cabinets on the fridge side in the kitchen
partially demoing the wall diving the kitchen (prepare to move switches, outlets, heater and thermostat)
removing drywall on wall next to bar in dining area
painting the downstairs powder bath and removing vanity to prepare for a new floating vanity
Those were the main projects that took place and then I moved in the day after Thanksgiving. Getting rid of the original, nasty cat carpet and new flooring made a huge difference to the upstairs. Also neutralizing and lightening the paint made things feel so much more fresh. I still have no baseboards but I’ll get on that one day! For now here are some photos that I snapped along the way.

I bought a townhouse: The before

It’s been a while since been posting on here but I have some new updates and projects that I have been working on. Last summer into fall I was house hunting while knowing the lease on my apartment would be expiring end of the 2019. It felt a little crazy but was a fun process for me. After a bunch of searching I found and closed on a new home!

I was lucky enough to have a few weeks of overlap with my apartment (I ended up moving out 1 month early) so I was able to get started on projects and updates prior to moving in. I’ll share more about those in the coming weeks (there are still so many unfinished things!) but for now I think it’s best to start with some before photos. Also, follow along on Instagram where I post current project updates more often. The pictures show it in the state I bought it in. It’s a great first place to me and was functional as-is but as you might expect I’m here to make things my own by doing updates that I will enjoy while living here and that will also add value and functionality to the space down the line when I sell… or maybe even keep it as a rental. My dog, Nova, has been enjoying the space as well ???? There are a couple of things to miss about my Bothell apartment but I am very ready to have my own place and space.

Guest Bathroom Remodel Sources

In 2017 the guest bathroom was remodeled. You can see more photos and read about that here. Almost everything came out and all new things went back in. From emails and comments people have been asking for sources so I have rounded up what I could in this post to share paint colors, products and links that I could find for the bathroom.

Bathroom Sources and Details:
Wall color: BM Balboa Mist
Trim and door color: BM Chantilly Lace
Floor Tile: Pental Mark Chrome 12×24 matte
Shower tile: Jeffrey Court Weather Gray 4×12 gloss subway
Niche tile: Daltile clio mosaic
Bathtub: Maax Rubix tub
Cabinet: Spencer Cabinets – painted BM Cape May Cobblestone
Countertop: Pental Quartz Misterio polished 3cm
Cabinet hardware: Schaub Menlo Park Pull in chrome
Faucets: Hansgrohe Metris single handle in chrome
Shower trims: Kohler slide bar kit, wall mount supply and Hansgrohe tub spout in chrome
Mirrors: Homegoods
Towel Hooks: Delta Tolva robe hook in chrome

cultural travel

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