HWR- #2

a new publication of the FJMC


Health and investing tips made simple


Dear  Friend
As we all know, Health is the single most important aspect of our lives; without it life is not enjoyable.  We can control our health based on how much we exercise, take care of ourselves, fight stress and/or how we eat.  In this issue we will begin the discussion on what it takes to be healthy.  We will try to simplify it as much as possible. 


Health Management


#1 Health Tip: Movement - if we can learn to move, even 2-3 minutes each morning, it will keep our joints healthier and will increase our flexibility.  Stretching, with a little resistance, will help prevent many injuries.  For instance, I stretch for 30 minutes every single day.  There are many stretching exercises for all parts of the body that can help prolong good health and slow down arthritis.  With any exercise, and any part of everyday life, drinking water, club soda, or other fluids will help flush free radicals and bad products out of your system. Movement strengthens your immune system so that you will have an easier time fighting colds, the flu, cancer and many other aches and pains.   


Along with stretching, if you can do some exercise to increase your heart rate, you will be well on your way to feeling better every single day.  My suggestion is to start out

with 3-5 minutes of stretching and 15 minutes of  biking, walking, elliptical, running, or swimming 6 days a week and slowly increase it till you are working out at least 30 minutes 6 days a week.  You can build up over a 5-6 month period, don't rush it. 


#2 Health Tip: Sleeping - Sleep is essential for health and well-being. The lack of sufficient sleep can result in such problems as daytime sleepiness, poor decision-making, interference with learning and accidents. According to psychologist and sleep expert David F. Dinges, Ph.D., of the Division of Sleep and Chronobiology and Department of Psychiatry at the University of Pennsylvania School of Medicine, irritability, moodiness and dis-inhibition are some of the first signs a person experiences from lack of sleep. If a sleep-deprived person doesn't sleep after the initial signs, said Dinges, the person may then start to experience apathy, slowed speech and flattened emotional responses, impaired memory and an inability to be novel or multitask. As a person gets to the point of falling asleep, he or she will fall into micro sleeps (5-10 seconds) that cause lapses in attention, nod off while doing an activity like driving or reading and then finally experience hypnagogic hallucinations, the beginning of REM (Rapid Eye Movement] sleep. [http://www.apa.org/topics/sleep/why.aspx#].  Contrary to common myth, the need for sleep doesn't decline with age, but the ability to sleep for six to eight hours at one time may be reduced.  


Here's additional quick reading about the impacts of lack of sleep.




By taking into account these first two health tips, the end result will make you stronger, feel better, sleep better, and you will find yourself to be a happier person.


Wealth Management

Wealth management is not simple, it takes a plethora of planning.  When you think about wealth management, your first impression may be that we are talking only about investing.  Most definitely that is a large part of wealth management.  But wealth management also includes:

  • Gift giving
  • Saving for your children's college education
  • Retirement planning
  • Maintaining proper insurance coverages
  • Securing your identity
  • Saving properly, and
  • Estate planning/having an up-to-date Will


Planning is the key.  It is never too late to start.  The first step at any point in your life is to save the second step is to save.   The advice we find is to live below your means, and no matter what, put away some money and learn how to invest it.


There are so many ways to invest. You certainly can just leave it in the bank, but by doing that you will be losing money to inflation.  The greatest power of investing is through compounding.

  • Seek professional help.
  • You can open a account with investment advisor firms such as Fidelity or Vanguard.  It does not cost you anything and they give you free advice. They can help teach you to compound your money by collecting interest and reinvesting your money to build up more shares.  

Here's a personal example.  I taught my children how to invest by putting some of their Bat and Bar Mitzvah money in a dividend reinvestment plan.  My son wanted Coke and one of my daughters liked McDonald's.  These are companies that define the American way.  They pay between 3-4% dividends.  They raise their dividends between 10-30% every year.  They are what are called capital efficient companies.  That means they generate enormous amounts of cash, they have no debt, and they do not have to spend money on research and development.  In other words they are safe, arguably better than a bank. They return money to their shareholders.  It is a great way to learn to how to invest safely and, as a shareholder, you will own part of a company. Other capital efficient companies include, Johnson and Johnson, Microsoft, Intel, Cisco, Apple, Exxon, and Pepsi.


A dividend reinvestment plan is easy to start, just call the company or access them online and go to their DRIP or dividend reinvestment plan. You will love it. It is a great way to get started.


This concludes our first content newsletter.  Please give us some feedback so we can address your needs in the future.  We'd like to know if you are enjoying these newsletters, or have other suggestions for content or resources.   If you have comments or questions please contact Richard Gary at rgray@fjmc.org or  Gary Smith DVM at gsmith@fjmc.org.


Yours in brotherhood,
Richard Gray and Dr. Gary Smith

Information used for this article was taken from Dr. David Elfrig's Retirement Millionaire newsletter, Cleveland Clinic Men's Health Advisor, Golf Digest, Runner's World, "How to pick stocks like Warren Buffet" by Timothy Vick, Bogleheads guide to investing, and an interview with a physical therapist.