November means one thing: it’s the holiday season. As well as Thanksgiving, Christmas is only around the corner too, which suggests you’re going to eat a ton of food. To stay in shape over this period, lots of women like to stick to a healthy diet. Usually, it includes cutting out all the crap in a normal diet and replacing it with leafy greens and lean meats.

It all sounds like a fantastic idea yet going cold turkey is never a wise choice. Commendable as it is, it only succeeds in making you give in to the constant temptations. Here are the reasons why.

Intense Cravings

Once you give the junk food up for good, your body is going to crave it like crazy. The same rule applies if you decide to go sober for a month too. What happens when you stop drinking is the body produces extra insulin which gives you a hankering for carbs. Trying to resist even early on is tough as the feelings are incredibly powerful. Typically, it’s better to gradually wean yourself off the bad stuff so that there isn’t as big a hole and you don’t crash. Remember: slow and steady wins the race.

Relapse

The obvious knock-on effect is the likelihood of a relapse. Because the cravings are strong and you’re at your weakest, the chances are you’ll give in to temptation. Two things happen here. The first is a dip in morale because you failed at the initial hurdle. Trying to diet again can be tricky as the thought of your last attempt is always in the back of your mind. The second is putting on more weight. Although going cold turkey might help you shed the pounds in the beginning, it’s only because there aren’t any carbs or fats in your system. Once you add them again, you’ll balloon up in mass.

Body Balance

Through years of evolution, the human body has come to a point where it’s finely tuned. Messing with the balance, then, can cause plenty of problems. Putting on extra weight has already been mentioned due to the fact there are fewer nutrients in your system, yet it isn’t the only side-effect. Everything from losing muscle mass to a weaker immune system is on the cards. Why? It’s because there isn’t the same amount of vitamins in the bloodstream. In short, going cold turkey is playing God with your health.

Mental Health

Because there isn’t anything positive about the experience, it can mess with your head. As well as a loss of confidence, people who go cold turkey suffer from mood swings. One minute they’re fine and the next they’re in a rage. Getting angry at the smallest things isn’t a great way to live your life as it impacts others. Plus, there is a lack of sleep which inevitably occurs due to the changes in your system. Put the two together and it can feel as if the world is caving in from all angles.

Oh, and cold turkey the meat? It’s  fine, but the diet method is very dangerous.

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Acknowledging The Symptoms

Generally, they vary, and can range from a mild feeling of lethargy to cold and flu-like symptoms. But the most common one is stomach bloating. You can very easily eat foods to reduce stomach bloat, but if you have other symptoms, and you suspect that gluten is the culprit, you need to start on your journey to overcoming this. We can ignore the symptoms, and justify them to be part of who we are, but when you take part in an elimination diet, where you remove gluten from your eating habits for a month, you may very well notice a big difference. But if you like gluten, and you want to have a little bit, what can you do?

Finding The Appropriate Healing Methods

An allergy to gluten is very much like other allergies we have in life, and research has shown that it’s linked to our gut-brain axis. Fixing the gut can be done through various methods and foods, like prebiotics and probiotics, and when you have an adequate amount of these in your diet, you may find that the symptoms disappear pretty quickly. But for those that are lucky in this respect, a bit more needs to be done. As well as the aforementioned elimination diet, it could very well relate to processed foods. In which case, living a healthier lifestyle is vital.

Having A Healthy Life

For some people who perceive themselves to have a gluten intolerance, it may very well be to do with eating so much processed foods. For these people, the real solution lies in avoiding processed foods and having a whole food diet. You may notice that having a little bit of bread now and again is ok, and this may very well be for the reason that you aren’t eating that highly processed stuff you can get from the supermarket.

Overcoming gluten intolerance is not a one-size-fits-all approach unfortunately, there are many subtle levels; and if you suspect yourself to have a gluten intolerance, and you’ll find that, after eliminating this from your diet, you feel so much better than that, when you reintroduce gluten back into your diet, all the old symptoms come flooding back. In which case, do you want to live your life feeling like this? This is why so many people are removing gluten from their diet, because they don’t want to go back. And if you feel that you’ve got some form of intolerance, or you feel sluggish or tired, it may very well be an intolerance, not just to gluten, but to potentially any other food!

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Stress

Firstly, you should see if you can rule out stress, or whether it is likely to be causing your headaches. Even if it is not the sole cause, it might turn out to be an exacerbating factor, and it’s something which you should consider if you are going to try and get to the bottom of where your headaches are coming form. If you think you might be stressed, there are many things you can do to try and keep it down, and doing so will give you a chance to see whether that is the cause of your headaches, or whether it is something else. Try some deep breathing, meditation, and plenty of relaxation. If you are prone to anxiety, try any coping mechanisms you have been taught for dealing with it. As long as you do that, you should be able to root it out – and that might improve your headaches.

Eyesight Trouble

Another common cause of headaches is eyesight trouble, and you might not know you have this until it is too late, or until you start to notice that you really are struggling to see the screen or page of a book. If you think this might be the culprit, the first step is to go for an eye exam, as that is he only real way to discern whether it is. When you go, tell them that you have been having headaches, and they will be able to take that on board when they are examining your eyes. This is something which you will want to consider should you think that it is likely to be a problem even vaguely, as letting it get worse is not really an option.

Dehydration

Probably the best case scenario is that you are merely dehydrated, and if you think this is the case then it is a n easy fix too. If you feel you might not be drinking enough water, you should absolutely try to do that as soon as possible. It is hugely beneficial in a number of ways, and it will ensure that you can much more easily get in charge of your headaches as well, hopefully stopping them from reappearing altogether.

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Define What Embarrasses You

So, the first thing you need to think about is what is actually embarrassing you? For some people, it’s knowing that they’re ill when everyone else around them is well. This shows that they don’t like to be weak, and they don’t like others to think they’re not as good. Missing out on things can also play a bit part in it. For others, it’s when the symptoms of the illness they have become really noticeable. For example, a gastroenterology problem, depending on what it is, can reveal signs such as wind, or a frequent need to go to the toilet, or a swollen stomach. Queue the judgement of being pregnant, having the runs, or whatever else people might think will judge you for. But, we’re telling you that if you actually open up to people, and tell them that you really are unwell, sympathy will come in, and judgement will just melt away.

Try & Get On Top Of The Illness

If you really hate the fact that your health isn’t as it should be, then find a way to get on top of your illness. So many people just ignore the signs and symptoms for so long, when a cure could be found so quickly. Circling back to any stomach problems, which really can leave you feeling embarrassed, you could get a consultative gastroenterology to see you. They’re experts in their field which is directly related to problems with the digestive system! There’s an expert in everything, so if you feel like you have a long term problem, get seen to!

Let It Empower You

Finally, we really think you should let your problem empower you. The more you dwell on the fact that you’re unwell, the worse you’re going to feel. If you have a long term condition that you know you can’t shake, roll with the punches! Embrace it, own it, and don’t let anybody think you’re any different. The more normal you act, the more normal you’re going to feel. You could even start doing fundraising for a charity related to your illness, so that you’re connected with like minded people.

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Despite the government’s, charities, and other organisations which are all geared towards making sure that society is as fair as possible, people often feel as if they are completely alone when they are struggling with an issue which was caused by someone else. Of course, while this isn’t right, the resources often simply don’t exist to give them the support which they need. This doesn’t mean that you have to give up on making things right, though. Instead, as long as you’re willing to fight for yourself, there are plenty of ways to take matters into your own hands. To help you out with this, this post will be exploring some of the key areas which are important when you’re going through this process.

Research: This all has to start with some research, giving you the knowledge you need to follow the correct path. Nowadays, all of this work can be handled from the comfort of your home, with the internet providing you with all of the information you could possibly need to get started. Using a range of sources, you should learn as much as possible about the issue you’re facing. In the case of something like an injury, you can look for information about things like compensation and recovery support.

Pushing The Boat Out: Once you’ve done some research, you should be in a good position to figure out the sort of direction you’d like to take, but it isn’t quite time to start taking action, yet. Instead, it can be best to start out by approaching the person who has done something to you, giving them the chance to make things right without the need for proper proceedings. As long as you know what you are entitled to, this can give you a great chance to iron things out.

Starting The Process: In a lot of cases, you won’t be able to get the other side of this issue to help you on their own, and will need to start the process of taking action against them. For instance, if someone hurts you enough to leave lasting problems, a personal injury lawyer will be able to help you to start building a case. Even with your research, it won’t be worth trying to handle a court case on your own.

Getting The Right Result: Getting the result you want out of this sort of process isn’t always easy. Even if you have a strong case, you will have to stand up for yourself in court, as there will be a lot of people working hard to save the person you’re accusing. This could be an emotional challenge, especially if the problem you’ve faced is a traumatic on, making it worth practising this part of the case to make sure that you know what to do and say.

With all of this in mind, you should be feeling ready to begin the process of learning how to stand up for yourself in a society which doesn’t have time to do it for you. This might be hard, but it will be worth it if you’ve been wronged by someone else.

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Getting outside was a HUGE thing for us “old folks”. How else were you going to get any entertainment? Now, with consoles and television channels galore, there are plenty of ways for kids to keep themselves busy inside the house. That’s good news in the winter time, but it does pose some health risks. (If you’re one of my third grade students, you would know that Mrs. Pennington thinks video games rot brains).

For obvious reasons, sitting indoors is no way to live a healthy lifestyle for anyone really, but especially our small people. Hence why so many parents put in place restrictions and force their kids to get out to play now and again. If they’re outside, they must be doing something good for their health, right? (Even if they’re like I was—bouncing from a roof top to a trampoline. No one tell my mom).

On the surface, yes. Getting outside is undeniably better than locking themselves in their rooms. Still, encouraging your kids out without thought every day doesn’t mean that time will be good for them. To make sure of that, you must consider the following.

What they do

Any outdoor experience is a good one. Fresh air can cure much of what ails us for sure. But if your kid is headed outside with the tablet connected to his or her face—it’s kind of defeating the purpose.  To make sure outdoor time makes a real difference, ensure your kids are doing something to feel the benefits. Playing sports outdoors is always beneficial, as are games which require them to run. Buy them sports equipmentto encourage this, or get out and get involved if you’re worried. As easy as that, the benefits of those outdoor sessions could more than double.

What they wear

It’s also worth considering what your kids wear when they get outside. If they’re embarking on the activities mentioned above, make sure they’re wearing safety gear. For sports, this could involve shin pads and mouth guards. Even if they’re out on their bike or scooter, you should probably protect those noggins with helmets and elbow pads. A fall here could get nasty, and cracks in pavements make these fairly common. While you can contact a lawyer if your child receives an injury due to uneven sidewalks, you can avoid this altogether. I know. Crazy world we’re livin’ in. But kids’ safety is a big deal.

How long they’re outside

It’s also worth considering the length of time your kids spend outside. While even brief bits of time are better than nothing, a few minutes here or there probably won’t make much of a difference. To feel the real rewards of their efforts here, they should aim to spend at least half an hour outside at a time. Besides, the longer they’re outside—the longer the house stays clean, right?!

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Your kids are growing up to be lively, friendly, happy people and you couldn’t be a prouder parent. You always want to make sure they are getting the most out of life and having the healthiest upbringing possible. Although you might not be the healthiest person yourself right now you are willing to give everything a try so that you can give your family the world and more. Having a happy and healthy family around you is the most important element in your life, so it’s time to make a few changes. Whether you switch up your weekend activities or incorporate more healthy meals into your dinners, there are so many ways that you can instill the importance of health into your kids right now.

Let them Lead By Example

If you have been suffering with an illness or injury and haven’t done anything about it, then your kids might think that is the usual way grown ups deal with things. Make sure you put your health and wellbeing at the very top of your priority list and don’t allow anything to get in the way of that. You should also seek advice from here too, https://www.hasnerlaw.com/georgia/personal-injury-lawyers/, so that you can gain the closure you need to get over an injury if it wasn’t your fauly. If your physical and mental health is on top form, your kids will take the lead from that.

Limit Screen Time

Giving your child the remote control or iPad when they are unsettled or bored is a very easy option. Although it’s not a bad thing to watch television or play games here and there, it shouldn’t be the center of their universe. Make sure you are always encouraging them to play games and enjoy sporting activities with their friends. The more they can get outside, play and run around, the better their overall health and wellbeing will be.

Find Fun Activities as a Family

You also need to get involved in the fun family exercise, so that your kids take the example from you. Perhaps you could all head to a local trampolining park or outdoor play area to burn off some built up energy. The more you can do as a family, the more enjoyable it will be for your children, as they will love spending the quality bonding time together.

Learn How to Cook Their Favorite Dishes

Find quick and easy recipes that your kids will love and make them part of your everyday meal times. Whether they love freshly made lasagna or homemade chicken nuggets, there is always a way to put a healthy twist on a family favorite. Get them to help you out in the kitchen too so that they start to understand the fundamentals of healthy cooking from a young age.

Keeping yourself and your family healthy will always be very important to you, so consider all of the following ideas. Your kids will grow up with a good understanding of how to stay healthy every single day.

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If you have been thinking about finally completing those long overdue home improvement projects or renovating your house, there are certain things you need to carefully think through. Careful planning ensures that you can improve your living quarters for a long time to come, reduce your running costs, and feel good in your relaxing place. You might be hesitant to get started for various reasons. Maybe you have no time, limited budget, or simply can’t decide on your priorities. (Or maybe you’re just a total procrastinator. #guilty) Whatever the reason is that you’ve held off, there’s not time like the present to get started! Here are find a few pointers you might want to consider before you can get started.

The Condition of the Home

Raise your hand if you LOVE the look of old cottages and farmhouses! There’s just something about that rustic charm that I just adore. In so many of these older homes, the rooms can be small and choppy. This isn’t exactly convenient or space-effective for most modern families. But before you grab that sledgehammer and try knocking out a wall for that open concept you’ve been hoping for—hold up. Older homes, while typically super sturdy, don’t necessarily have the straightforward, streamlined structure that newer homes do. You’ll want to check with a contractor prior to getting to excited with that hammer to make sure the wall you’re hoping to remove isn’t a supporting wall. As houses get older, they shift and “settle”. This can sometimes throw off the alignment of walls, floors, cabinets, and so forth. Any reno work could really cause a big issue if you’re not 100% sure what you’re doing so be sure to get an expert opinion prior to starting.

Heating Efficiency

Does your charming old farm house seem a little drafty? When all that settling occurs, insulation is not excluded. Over the years, it loses its effectiveness. Windows also tend to settle and let a breeze in (or the humidity in summer). While you’re in the midst of your remodel, it might be time to consider looking into new heating and cooling options. Installing a new heat pump or eco-friendly heating options are a good choice!  At the same time, another great choice might be to look into having an underfloor heating system installed, especially if you have an open plan layout downstairs. My parents have floor heat, and let me just tell ya—it’s like heaven for your toes on those cold winter days!

Insulation

Of course, once you embark on a journey to renovate your home, you will need to improve its look and efficiency, too. While upgrading your heating might help, you might also want to make sure that you are not losing heat through inefficient windows, doors, gaps, and your attic. You can get grants for attic insulation, and get all your windows and doors changed on a budget. There are some long term finance options to consider, including bad credit loans in case you have limited experience with finance.  When it comes to insulation, there are many options. Many people are familiar with the big rolls of pink stuff, but there is also blown in insulation as well as a foam-type spray in that works wonders! You can never over insulate your home so if you’re doing work in the attic or around doors/windows, it doesn’t hurt to add some.

Natural Light

If there is something that will make your home more appealing forever, and doesn’t cost money, it is natural light. That big ol’ sun comes out every single day for FREE! Once you are ready to start your renovation and remodeling, find a way to let more light in through opening up spaces. Get rid of the small alcoves, dark corners and corridors, and you will make your house brighter and more spacious as well. Again, when opening up any area, always get the advice of a contractor! In my opinion, the best thing you can do is have big beautiful windows to filter in natural light. If you don’t want to add more windows, you might try installing glass bricks that will let light in without compromising your privacy.

Consider Long Term Needs

Obviously, your home has to work for the life you’re living now. That might be with schoolagers or toddlers, or you might be the parent of a college student. While it’s important to make sure everyone has appropriate space to live right now, it’s crucial to consider the future. Will you still have enough room when your toddlers are teens and need more space? Will you have too much room when they go off to college? There’s a lot to consider, but it you intend to reside in your home long term, it’s something you have to look at!

Budget

This should be a four letter word. The main limitation of remodeling for most people is their budget. If you have limited savings, or can’t spare more than a couple of hundred dollars each month to spend on your home, you might want to take it slow and prioritize tasks. It is also crucial that you logically build up the renovation project, so you never have to touch the same thing twice. This will make your home improvements faster and cheaper.

Chaos Will Ensue

Not all of us are good with dealing with chaos and mess. Personally, I teach elementary school, have two kids (and am in the process of adopting more), and two dogs. Chaos is my middle name. I realize that’s not everyone though. If you are generally a tidy person, and can’t stand the sight of things lying around or walls being unplastered, you will certainly need to book a vacation and leave the job to the professionals who can complete every job in just a couple of weeks. However, if you are not bothered by giving up your spare bathroom, kitchen, and your bedroom for the duration of the renovation, you can save a lot of money by doing a few of the jobs yourself.

Potential Toxic Materials

Before you decide to join rooms, knock down walls, or make any structural changes in your home, you will need to get a full assessment to find out whether or not there are dangerous or toxic materials in your home. If your house has previously suffered from condensation, or had a leak on the roof, chances are that you will need to deal with the problem before you can start the remodeling. At the same time, you will have to talk to an asbestos assessor to find out whether the material was used in any part of your home, or you can expose yourself and your family to health risks.

Sustainable Development

It is important that you invest in materials that last longer than just a few years. When choosing your new kitchen, you might want to opt for real wood, instead of chipboard, and hardwood floor, instead of laminate. Have I mentioned I love windows? They’re another place not to skimp. If a plan calls for a large window—buy the large window! Cheaping out now just makes for bigger issues later. This will not only save you money long term, but also give your home a superior and luxurious look. Not to mention, quality products increase the value of your home.

Adding Value

One of the main things you need to consider to make your home renovation a success is how much value you can add to your property. You might think that you will never leave, but circumstances change. This means that you will need to increase the value of your real estate by more than you spent on it. Talk to property experts to find out which home improvements can add the most value to your family and your home as well, and decide based on the facts and figures.

When it comes to renovations, most of us are worried about the costs spiraling out of control, and unexpected issues turning up. If you would like to make sure that you will achieve your goals, talk to experts, consider your long term plans, and create a detailed plan and budget. Oh, and don’t forget to have a little fun! This is your home. Make it represent you and your family!

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This is especially true if you need to recover from a health complaint. When your body is physically weakened, you need looking after – after your health, your lifestyle, your emotional trauma, and your career. As the saying goes, we’re stronger together. Alone, you’re vulnerable and exposed. But with others who have your best interests at heart, you can recover safely. So, the question you need to ask first is: Who’s got your back?

Are the experts gathered to help you?

An injury is an unexpected event that can throw your life off balance. From something as simple as needing help to get dressed in the morning to relying on painkillers during the day, injuries are disruption of your routine. The disruptions, however, are not only focused on physical anecdotes. They can be financial and medical too. Countless injuries lead to long-term consequences that can affect your muscle coordination and mobility. That’s where experts are essential to your recovery. Medical professionals can help you to find the best healing path. Additionally, you need legal experts right after an injury to secure financial compensation and protect your rights. Indeed, recovering is a slow and expensive process that is most successful when you don’t have to worry about maintaining your lifestyle.

Don’t heal alone at home

An injury brings hard times – physically and psychologically. Most people experience moments of sadness and fear as a result of an injury. The anxiety of not being able to go back to normal or to cope can be overwhelming. Alone, it can be a long and depressing journey. But with a loved one to look after you, you can find the space you need to heal while receiving the emotional support you crave. The idea behind loneliness is that it can act as a catalyst for negative thoughts. When you’re at your most vulnerable, being alone with your fears and worries is the last thing you need. Push yourself to get out of the house–even if it’s just riding with a friend or family member around town for a bit. The fresh air and change of scenery can be wonderful, not to mention the company!

Can your employer help you?

What about life-changing injuries? What if you can never be the same again? When your body goes through dramatic transformations after an injury, it’s fair to say that you should focus on your health – both mental and physical. It can be difficult for the mind to accept that your mobility is changing. However, you need to go down the path of acceptation at your own pace. Don’t rush things while you get to know your post-accident body. Additionally, as you go through the process, you can get in touch with your employer to discuss the necessary adjustments that need to happen for you to go back to work. Indeed, mobility issues fall under the responsibility of the company, so that you don’t have to worry about it.

Vulnerability after an accident is the result of loneliness. Surrounding yourself with the emotional, medical, legal and professional support you need can improve your recovery time and mind. It’s time to let others look after you.

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“You never HAVE to work. You GET to work.”

A man once spoke that quote, and I happen to be his biggest fan. He’s nobody famous; in fact he’d have hated the bright lights and hoards of people of LA or NYC. But to me, he was the whole world. He was simply “Grandpa”. He grew up during the Great Depression; a time when most would do anything just to make a few cents to feed their family. A job was a blessing, not something to moan and groan about on Monday morning.

In high school, I’d meet my grandpa after school at the coffee shop often. After graduation, I worked for my parents’ family business and was able to eat lunch with my grandparents each day at noon. Even after my oldest son was born, I’d take him to work with me and we’d go see them at lunch most days. Every day he’d tell me hello and quickly follow up with, “Did ya get to work today?”. More than once I said, “Ugh, I had to work today, Grandpa.” We all have those days, right?

I didn’t realize it then, but all that time spent with Gramps made a couple things happen. The first of these is that I’d gained myself a best friend and never knew it until years later. A person who saw me at my best and at my worst, who cried at my successes, who laughed at my dramatics and just shook his head and said, “Oh hell, Jessica”, who told me like it was in the kindest of ways, who offered sound advice, who picked on me as much as I dished it out to him, who listened and didn’t judge, and who inadvertently instilled a strong work ethic in me.

The Working Gene Runs Deep

Hard work runs deep in my family. Grandpa got up around 4 in the morning each day for breakfast before heading into work at the tomato factory he managed. He’d work to day’s end, then come home and have a cold bowl of cereal for dinner and a spoonful of peanut butter before his 7 pm bedtime. When he retired, he still found ways to keep himself busy. He also found time to join the 3pm coffee club to gossip catch up on news with other retirees. My dad (his youngest of three sons and a daughter) is the definition of hard worker. I should submit his photo to the good folks at Websters so they can add it in beside the words “hardworking”.

While the housekeeping gene might have skipped me (much to my mother’s dismay, I’m sure), I inherited the worker bee gene. I can’t remember a time since my early teens when I didn’t desire to work a job or three. Babysitting, fast-food, clerical work, bartending, stocking shelves–you name it, I did it!

I’m not rambling on about my family’s impeccable work ethic just to brag. There’s a point to all this, I promise. Grandpa had a stroke a few short days after my youngest son was born. He never really was himself again (on the outside. Inside he was as loving and awesome as ever). My littlest boy never got the chance to know Gramps like I did, but he does remember him.

A Fourth Generation GETS to Work

A few days ago, the little guy (he’s 8 now, but still my baby) was discussing how he’d really love to have a clubhouse. On a three hour drive (that felt comparable to Gilligan’s three hour tour) he began rounding up so many ideas how he could get his clubhouse–all of which involved hard work to make his own money. He has big plans: lemonade and comics sold in the summer, coffee/cocoa and comics for the winter, shoveling snow, mowing grass, pulling weeds–you name it! It was during that car ride that he decided to create his own lawn and landscaping business!

In the first 24 hours of being in business, he’s already made over $100! He invested most of that into equipment such as a leaf blower, electric trimmer, pruning shears, and gloves. His Gigi donated a push mower to his cause. This kid is on top of the world working hard and making money for a job well done. His behavior has been on point. His focus, which can sometimes be sketchy, has been top notch. This alone has my heart about to explode with pride. But a conversation I overheard in the car sent my mama heart right over the edge, and my eyes sprung a leak as well.

My older son, who just doesn’t seem to love the idea of working (yet), was groaning that he didn’t really want to accompany my little guy on one of his jobs. He said, “Ugh. I mean, if I HAVE to work with you I will to get some money for the clubhouse.” My little man didn’t skip a beat. He promptly replied with, “Max! Don’t you know–you never HAVE to work! You GET to work! Didn’t you learn anything from Grandpa?!” For perhaps the first time in my life, I was speechless.

I know this was a long post just to get to one little point, but let me just say–providing your kids with great work ethics will really get them so far in life. Not just monetarily, but hard work provides a sense of self worth, confidence, responsibility, and pride. During our three hour trip, in the midst of all the chatter about a lawn and landscaping business, I’ll admit that I wasn’t his biggest cheerleader, but I’m so glad that I encouraged him to pursue his dream at the end of the day. I hope his dedication to working hard lasts his whole entire life because the benefits will stick with him forever.

XoXo

Jessica

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