Tag Archives: Portland Condos

8 Things You Can Do Right Now to Boost Your Health

Image result for exercise

The first step on any journey is always the hardest — and if you’re trying to get fit and healthy, that first step can feel like a huge one.

But you can crush that first step by making small changes to your lifestyle, starting with everyday behaviors.

“Being aware of your habits — and rethinking those habits — can help you curb the worst of your behaviors,” explained Susan Bloom M.D., assistant clinical professor of preventive medicine at the Icahn School of Medicine at Mt. Sinai in New York City, and author of “The Immune System Recovery Plan.”

Sometimes, it’s those small — yet consistent — changes that have the biggest bang for your buck.

Here are eight simple lifestyle tweaks that can help boost your health, fitness, and energy.

1. Get More Sleep

“The very first place to start is a good night’s sleep,” says Jarrod Spencer, Psy.D., sports psychologist at Mind of an athelte in Bethlehem, PA.

But anyone who has spent the night (or nights) counting sheep, staring at the ceiling, or tossing and turning knows that it’s easier said than done.

Before you turn to over-the-counter sleep aids, set yourself up for sleep success by optimizing your bedroom — like using light dimmers so you can adjust the level of lighting, getting the right pillow, and investing in a sound machine.

Getting enough sleep can impact your mood, mental clarity, your ability to lose weight, energy levels, and more, so it’s important to try to get enough sleep under your belt every night.

2. Stand More

Research estimates the average person spends more than half of their waking hours with bum in a chair.

But I exercise,” you may be thinking. That’s great! But you’re not off the hook.

Another study published in the British Journal of Sports Medicine found that for every single hour spent sitting watching TV after age 25, your life expectancy is reduced by 21.8 minutes.

While it might not be realistic to quit your (desk) job, you can do things like getting a standing workstation, and mixing in frequent, short sessions of light physical activity (e.g., walking) throughout the day.

The American Council on Exercise suggests taking breaks every thirty to sixty minutes.

3. Exercise Where You Can

Even when you’re watching TV at home, you can designate commercials a mental cue to get off your butt and fit in a few minutes (usually just 90–120 seconds) of squats, push-ups, or jumping jacks.

This will not only help add to your total minutes of exercise each day but will also help you make better food choices during your TV watching. It’s harder to eat the rest of that bag of chips when you’re doing push-ups.

4. Down Some Joe

There was a time when coffee had a bad reputation; it was reportedly unhealthy and stunted your growth. But there’s emerging research pointing to a bevy of health benefits.

If you’re caffeine-averse, no worries: Studies show benefits extend to decaf, as well.

And here’s some really great news for those who want to boost your exercise performance with coffee: Studies show that caffeine can help you train longer and harder.

One downside to coffee? Adding cream, sugar, and other toppings can rack up the calories fast.

Cut back without giving your taste buds a shock by gradually decreasing the add-ins.

Swap the packets of white sugar with a touch of honey. Instead of cream, try 2% milk or a milk alternative like unsweetened almond milk.

5. Make Your Tea Green

Not a coffee drinker? Tea is also a healthy beverage, containing health-promoting substances such as polyphenols, catechins, and epicatechins, which research suggests have antioxidant-like properties.

If you’re already a tea drinker, focus on green tea.

Why? Although all teas – green, black, white, oolong – have health benefits, green is king.

“Hot or iced, it’s an excellent way to hydrate and boost anti-oxidant intake,” says registered dietitian and exercise physiologist Samantha Heller.

But beware of the pre-sweetened teas, which are very high in sugar content, she warns.

In green tea, the leaves are wilted and steamed, processed immediately after picking, which accounts for the difference in the final photochemical balance, and gives green tea its health-boosting catechins

To boost your tea benefits, use water that is near-boiling, and let the leaves steep for about two to three minutes — leaving them longer will release tannins and make the tea bitter.

6. Drink All The Water

Water is a great way to quench your thirst, but it’s also essential to many vital body process.

You’ve probably read or heard that you need to drink eight glasses of water a day. Turns out there’s no scientific evidence to support that — your daily water requirements vary depending on your age, gender, size, activity level, and other factors.

Use your body weight as a general guide to get you started. Drink your body weight, divided by two, in ounces.

So if you weigh 150 pounds — that would be 150 divided by 2, which equals 75. That’s 75 ounces of water you should be drinking every day.

Keep yourself hydrated and on track for your health goals by carrying a water bottle with you and refilling it throughout the day.

7. Time Your Pre-Workout Food Right

Fueling your workout with food can help you get the most out of your workout, and choosing the right food and timing are key.

According to the Academy of Nutrition and Dietetics, you’re better off eating one to three hours before your workout so that your stomach and muscles don’t compete for energy.

Of course, everyone is different, so you might have to play with the time frame to see what works best for you.

“I recommend eating [at least] an hour before your workout,” says New Jersey-based registered dietitian Amy Gorin. “The snack should have a combo of carbs and protein — the protein provides your body with amino acids [the building blocks of muscle], and the carbs will help you power you through your workout.”

Some good choices include a peanut butter and banana sandwich on whole-wheat bread; Greek yogurt with fresh berries; an apple spread with almond or peanut butter; or a handful of nuts and raisins.

8. Get to Know Portion Control and Meal Prep

It’s all too easy to shove a burger in your mouth when you’re we’re rushed, tired or stressed.

An easy way to prevent overeating or grabbing not-so-healthy meals is to plan out your meals and snacks for the week or day ahead.

No weighing out your food. No calorie counting. Just match the container to the food group and you’re done.

Another easy trick — downsize your dishes. “Using smaller plates can cut down on your total caloric consumption,” explains Anderson.

Research found that larger plates lead people to serve themselves more, eat more, and waste more food.

*Statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

BY: Sheryl raft and Kate Bayless

IT’S A GOOD LIFE!!

Five Star award Winner 2011- 2020 honoring the top 7% of real estate professionals in Oregon.  

Rachel Sheller, Realtor, CRS, ABR, GRI, SRES, Diversity Specialist-HOWNW, Earth Advantage Broker,

MASTERS CIRCLE, CSA-Certified Staging Agent, Oregon First- Principal Broker, Washington First-Managing Broker

Direct 503.380.9634, Email- rachel@rachelsheller.com

View ALL available Houses on the market on my website 

Licensed in the State of Oregon and Washington

My business is referral based.
If you’ve enjoyed my service, please refer me!

7 Tasks to do after moving into your new home

Image result for to do list"

The safety and security of your family, guests and pets are the most important reasons to complete these tasks as soon as possible after moving in.

1. Change the locks and the garage door entry code. You have no idea how many of the former owner’s neighbors, friends or relatives have a key or know the garage code.

2. Hide an extra key in a combination lock box. Burglars know all of the usual spots where people hide keys such as under a flower pot or in a fake rock.

3. Test smoke and carbon monoxide detectors. If there aren’t any or they look dated, make sure to install new ones.

4. Check the temperature on your water heater, especially if you have young children. The safest and most eco-friendly setting is 120° F.

5. Make sure there’s a fire extinguisher in the kitchen and one on each additional floor.

6. Check motion lights and other security lights to make sure they have working bulbs.

7. Locate the main gas and water shut-off valves. Find the circuit box and label all of the breakers.

IT’S A GOOD LIFE!!

Five Star award Winner 2011- 2019 honoring the top 7% of real estate professionals in Oregon.

Rachel Sheller- Realtor, CRS, ABR, GRI, SRES, Diversity Specialist-HOWNW, Earth Advantage Broker, MASTERS CIRCLE, CSA-Certified Staging Agent, Oregon First-Principal Broker, Washington First-Managing Broker

Direct 503.380.9634, Email- rachel@rachelsheller.com

View ALL available Houses on the market on my website

Licensed in the State of Oregon and Washington

My business is referral based.
If you’ve enjoyed my service, please refer me!

5 DIY tips for building a deck

Image result for building a deck

An outdoor deck on your home provides valuable living and entertaining space. If you’re planning to extend your current deck or to build a new one yourself, here are five points to consider. Avoiding construction mistakes now can save you both time and money.

1.     Follow building codes and obtain permits. DIYers often think they can build whatever they want because it’s on the back of their home, but ignoring decking and railing codes can be a safety hazard. 84 Lumber warns against not filing for a city or county permit: “If your project is flagged by a building inspector, you may have to rebuild significant portions, or maybe even tear the deck down.”

2.     Choose quality building materials. A large selection of woods and treatments are available at most home improvement stores. Ask an associate for suggestions based on your budget. Depending on how long you’ll be living in your current home, maintenance-free composite decking may be worth the investment.

3.     Follow IRC specs for railings and stairs. The International Residential Code (IRC) outlines the safety requirements for railings around elevated decks and handrails on stairs. For example, the IRC says that stairs longer than four steps must have a handrail on at least one side, and it must be graspable for the full run of the stairs.

4.     Use exterior-grade hardware and fasteners. Regular nails tend to pop out as wood expands and contracts in changing weather. Exterior-grade screws, on the other hand, are less likely to come loose, but can still be removed if you need to replace a board in the future. Stainless-steel, polymer-coated and hot-dipped galvanized hardware and fasteners are some of the best options for deck-building materials.

5.     Pay attention to the aesthetic details. Be sure your deck is as attractive as it is safe and sturdy. Your neighbors will appreciate the look of a well-designed deck as will future buyers whenever it’s time to resell your house.

IT’S A GOOD LIFE!!

Five Star award Winner 2011-2019 honoring the top 7% of real estate professionals in Oregon.  

Rachel Sheller,Principal Broker, Realtor, CRS, ABR, GRI, SRES,MASTERS CIRCLE, Earth Advantage Broker, Diversity Specialist-HOWNW, CSA-Certified Staging Agent, Oregon First, Washington First 

Direct 503.380.9634, Email- rachel@rachelsheller.com

View this ALL available Houses on the market on my website. 

Licensed in the State of Oregon and Washington 

My business is referral based.
If you’ve enjoyed my service, please refer me!

Downsizing To A “Smart Home”

Image result for smart home

In 15 years, the number of people ages 65 and older will exceed the number ages 18 and younger. Living longer makes the transition from the traditional four-bedroom family house to a smaller floor plan very attractive to new retirees. And with smart home technology becoming more accessible every day, active seniors can look forward to living safely and securely for years to come.

According to REALTOR® Magazine, “a smart home is a dwelling that is equipped with electronic devices that can control the use of utilities and appliances via voice activation or a mobile app.”

All you need to transform any home into a smart home is (1) a high-speed internet connection, (2) a voice assistant such as Amazon’s Alexa and (3) a smart alarm system.

With these three basic technologies, you can play music, control lighting, brew coffee, set thermostat temperatures, monitor energy usage, and see who is at your front door, among other things.

IT’S A GOOD LIFE!!

Five Star award Winner 2011-2019 honoring the top 7% of real estate professionals in Oregon.  

Rachel Sheller,Principal Broker, Realtor, CRS, ABR, GRI, SRES,MASTERS CIRCLE, Earth Advantage Broker, Diversity Specialist-HOWNW, CSA-Certified Staging Agent, Oregon First, Washington First 

Direct 503.380.9634, Email- rachel@rachelsheller.com

View this ALL available Houses on the market on my website. 

Licensed in the State of Oregon and Washington 

My business is referral based.
If you’ve enjoyed my service, please refer me!

Update On Interior Surfaces

Image result for interior

The trendy styles for countertops, flooring and walls were revealed at The International Surface Event trade show this year. 

“Geometric designs, increasingly refined faux-hardwood porcelain tile and luxury vinyl-tile floor coverings were prevalent,” reports Houzz.com. 

Whether you’re updating your drab interiors for your own enjoyment or redecorating your home for resale, here are some highlights to consider.

 Patterned tile: Increasingly popular choices for kitchen floors and bathroom walls are graphic encaustic (or inlaid) tile and arabesque mosaic tile.

• Quartzite: “The great thing about quartzite is it comes in so many colors, so a lot of it looks like marble, but it’s much stronger,” according to the National Stone Institute. “It’s good for countertops.”

• Faux wood: Selected for its easy maintenance and lower cost compared with natural hardwood, the wood look is available in materials such as laminate, porcelain and vinyl.

IT’S A GOOD LIFE!!

Rachel Sheller,Principal Broker, Realtor, CRS, ABR, GRI, SRES,MASTERS CIRCLE, Earth Advantage Broker, Diversity Specialist-HOWNW, CSA-Certified Staging Agent, Oregon First, Washington First 

Direct 503.380.9634, Email- rachel@rachelsheller.com

View this ALL available Houses on the market on my website. 

Licensed in the State of Oregon and Washington 

My business is referral based.
If you’ve enjoyed my service, please refer me!

Seven Tasks To Do After Moving Into Your New Home!

Image result for things to do after moving into your new home

The safety and security of your family, guests and pets are the most important reasons to complete these tasks as soon as possible after moving in.

1. Change the locks and the garage door entry code. You have no idea how many of the former owner’s neighbors, friends or relatives have a key or know the garage code.

2. Hide an extra key in a combination lock box. Burglars know all of the usual spots where people hide keys such as under a flower pot or in a fake rock.

3. Test smoke and carbon monoxide detectors. If there aren’t any or they look dated, make sure to install new ones.

4. Check the temperature on your water heater, especially if you have young children. The safest and most eco-friendly setting is 120° F.

5. Make sure there’s a fire extinguisher in the kitchen and one on each additional floor.

6. Check motion lights and other security lights to make sure they have working bulbs.

7. Locate the main gas and water shut-off valves. Find the circuit box and label all of the breakers.

Five Star award recipient 2011-2018 honoring the top 7% of real estate professionals in Oregon.

IT’S A GOOD LIFE!!

Rachel Sheller, Principal Broker, Realtor, CRS, ABR, GRI, SRES, MASTERS CIRCLE, Earth Advantage Broker, Diversity Specialist-HOWNW, CSA-Certified Staging Agent

Oregon First, Realtors

Direct 503.380.9634

Email- Homesforyou@frontier.com

View ALL available Houses on the market on my website

Licensed in the State of Oregon

***I’M ALWAYS HAPPY TO HELP YOU AND YOUR REFERRALS***

PORTLAND/METRO MOST CURRENT REAL ESTATE STATS & NUMBERS

house with picket fence

October Residential Highlights

October brought some cooling to real estate activity in the Portland metro area, but pending sales were still on the rise this was the strongest October for pending sales in the area since October 2005. Inventory in the Portland metro area decreased slightly in October to 1.8 months. Remember 6 months is considered a balanced market. Anything under 6 months is considered a sellers’ market and above 6 months is considered a buyers’ market. We are in a STRONG sellers’ market right now. We have actually been in a sellers’ market for well over 3 years.

Total market time in holding steady at 46 days (Time it takes to get an accepted offer on your home).

Sale Prices and the Future of Real Estate

Prices continue to rise. The median sale price rose a whopping 7.0% for all areas (All neighborhoods are different-for your call, email or text me).

The interest rates are still very low making it affordable to purchase even though the prices are rising. The economic forecasts I have heard say we are in in for another year of increased prices!

This is very good news people! If you are waiting to make a more or wished you would of done it before the crash NOW is the time! Call, email, or text me for information on selling or buying residential property. You’ll be glad you did!

Five Star award recipient 2011, 2012, 2013, 2014, 2015 & 2016 honoring the top 7% of real estate professionals in Oregon.

IT’S A GOOD LIFE!!

Rachel Sheller-Principal Broker, Realtor, CRS, ABR, GRI, SRES,

Diversity Specialist, HOWNW-Oregon First, Realtors

Direct 503.380.9634 Email-    homesforyou@frontier.com

View ALL available Houses on the market @ my Web Site-