Rao bulletin 15 June 2016 html edition this bulletin contains the following articles
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- PTSD Update 208 ► Treatments | Transcendental meditation
- * Finances * Saving Money ► Cooling Tips [01]
- Install solar screens
- Hang shutters or roll-up shades
- Keep the air conditioner in tip-top shape
- Use a programmable thermostat
- Run appliances at night
- Use big potted plants and vines
- Stay cool with free-standing fans
- Close doors and registers
- TSP Update 19 ► When Should You Make changes to Your TSP
- When to Consider Leaving Your Investments in the TSP.
- Earlier access to your money.
- Simplicity and account consolidation
- When to Consider Transferring Your TSP Investments to another Retirement Plan.
- When you have advanced planning needs.
- To avoid taking Required Minimum Distributions from Roth accounts
- When you want to transfer tax-exempt contributions out of the TSP and into a Roth IRA
- When you want more investment options
- Steps to Take Before Transferring Any Funds In or Out of the TSP.
- Federal Pay Update 04 ► Disabled Vet Sick Leave
Blood Pressure Update 05 ► Variable Readings | Cognitive Decline Predictor Fluctuating blood pressure readings could hasten cognitive decline later in life, new research shows. The results of a study published in the American Heart Association’s journal Hypertension this week suggest that higher long-term blood pressure variability is associated with a faster rate of cognitive decline among older adults. Lead author Bo “Bonnie” Qin, a postdoctoral scholar at the Rutgers Cancer Institute of New Jersey, tells the American Heart Association: “Blood pressure variability might signal blood flow instability, which could lead to the damage of the finer vessels of the body with changes in brain structure and function. These blood pressure fluctuations may indicate pathological processes such as inflammation and impaired function in the blood vessels themselves. Qin said that doctors, who tend to focus on average blood pressure readings, might want to also look out for high variability between readings. Controlling that variability could be key to preserving cognitive function in older adults, she said. 
For the study, researchers analyzed data from a five-year survey of 976 Chinese adults. The participants’ blood pressure variability was determined based on readings taken during visits to health professionals. The participants’ cognitive function (i.e. mental processes of perception, memory, judgment, and reasoning, as contrasted with emotional and volitional processes) was determined by their performance on a series of cognitive quizzes like word-recall exercises and counting backwards. The researchers’ specific findings include:
The observational study does not prove a direct cause-and-effect relationship between blood pressure variability and declining cognitive function. The American Heart Association notes, however, that the findings add to a growing body of evidence that variation in blood pressure readings could indicate an increased risk for other medical problems. [Source: MoneyTalksNews | Karla Bowsher | May 24, 2016 ++] ********************************* PTSD Update 208 ► Treatments | Transcendental meditation Identifying effective treatments for combat veterans battling post-traumatic stress disorder is a top priority for researchers and clinicians. A variety of talk therapies and medications are available that provide relief to many. However, recognizing the limitations with traditional treatments for PTSD, interest in alternative therapies is growing. And more importantly, so far, the evidence is promising. Transcendental meditation, typically referred to as TM, is one of those promising alternative therapies. Originating in India in the 1950s, TM is the practice of meditation that incorporates the use of a word or sound that helps the person meditate and move beyond conscious awareness. It’s typically practiced for 20 minutes twice a day while the person sits in a relaxed position with eyes closed. TM differs from other meditative techniques such as deep breathing, guided imagery and mindfulness. These approaches stress the importance of being aware of one’s body and thinking. The goal of TM, however, is to surpass or transcend awareness. As some TM experts put it, “It allows the mind to freely move toward the peace and calm it naturally seeks.” A study published earlier this year in the scientific journal Military Medicine supports the use of TM among service members dealing with PTSD and anxiety. As a way to see if TM could reduce the need for psychiatric medications and improve psychological health, 74 service members were split into two groups. One group practiced TM, and the other did not. After one month, nearly 84 percent of those who practiced TM maintained or reduced their medication doses or stopped taking medication all together; approximately one in 10 increased their medication dose. On the flip side, only 60 percent of those not practicing TM maintained, decreased, or stopped their medication, whereas 40 percent needed a dose increase. Similar results were seen up to six months later. Overall psychological health improved as well. Those in the TM group saw a reduction in the severity of their psychiatric symptoms whereas the non-TM group saw an increase. These results are by no means unique. Multiple studies have provided varying degrees of support for using TM with combat veterans. Unfortunately, many studies of TM and PTSD are considered to be poorly done. This fact, combined with the tendency of some to hail TM as a “magic bullet” for all things distressing, has made the mainstream scientific community reluctant to fully embrace it. [Source: Military Times | Bret Moore | May 28, 2016 ++] * Finances * 
Saving Money ► Cooling Tips [01] American summers are growing hotter, thanks to climate change and increased urbanization. Using an air conditioner to stay cool takes a big bite out of your household budgets. There’s plenty you can do, though, to cut the cost of cooling a home. For example, sealing air leaks and adding insulation can together boost a home’s heating and cooling efficiency by 15 percent, according to the U.S. Environmental Protection Agency. Here are 19 tips for lowering the cost of keeping cool: 
1. Install solar screens - Cool your home by putting solar screens (also called sun-shade screens) on the windows that get the most sun. Installed on the outside of windows, they look like insect screens, but are made of a denser mesh that blocks heat and light. Buy adjustable screens that fit into window frames, have screens custom-made or make them yourself for about $10 per screen. Since the mesh comes in varying densities, shop around at hardware stores to decide which you need before buying. Another type of mesh, called shade cloth, also comes in varying densities and can be used outdoors to shade decks, playgrounds, patios, eating areas and outdoor living areas. 2. Put up window awnings - Install awnings above outside your warmest windows to shade them from sun. Awnings cut solar heat gain by up to 65 percent on south-facing windows in summer and by 77 percent on west-facing windows, the EPA says. 3. Hang shutters or roll-up shades - Inexpensive roll-up shades — made of bamboo or vinyl strips — block heat. Hang them outside windows on the sunny side of the house. They are rolled up and down manually using a pull-cord. Keep them up in winter to invite the sun’s warmth indoors. Shutters — in vinyl, composite, wood or natural-fiber woven material — also block the sun while adding a stylish architectural flourish. 4. Keep the air conditioner in tip-top shape - Keeping air-conditioner units at maximum efficiency by having them regularly serviced helps whittle energy bills. Replace filters monthly when units are in use. Dirty filters block air flow, making the unit draw more power and work harder. 5. Use a programmable thermostat - Hold a family meeting and get everyone to agree on one temperature for day and one for night. Otherwise, fiddling with your home’s thermostat wreaks havoc on your air conditioner’s efficiency. Save still more by setting temperatures inside the home to rise as much as 4 degrees while you’re away, allowing you to save energy. 6. Seal ducts - Homes with forced-air ducts for heating and cooling can lose 20 to 30 percent of heated or cooled air to holes, leaks and leaky duct joints. Some people seal these openings with duct tape, but the EPA says such seals don’t last well. Mastic sealant or metal tape works better. Hire a contractor or do it yourself. The DIY approach saves about $350 per year on energy costs and requires investing about $100 to $350 in materials to seal air leaks around the house, according to the National Association of Realtors. 7. Seal windows and doors - Expensively cooled indoor air can leak from windows and doors. The U.S. Department of Energy website has articles about caulking and weatherstripping at http://energy.gov/energysaver/caulking and http://energy.gov/energysaver/weatherstripping that tell how to tighten the seals around your doors and windows. Spending about $1,000 on new caulking, insulation and sealing can shave 10 to 20 percent off your energy bill, estimates the NAR. 8. Insulate the attic - Check out the Department of Energy website http://energy.gov/energysaver/do-it-yourself-home-energy-audits to learn how to conduct an energy audit to locate air leaks throughout the house. Before you install new insulation, seal any leaks and holes in the attic. 9. Use the barbecue - Before electricity, homes in warm climates used separate outdoor summer kitchens to keep the main house cool. Firing up your barbecue instead of the kitchen on the hottest days has the same effect. Other cooling tips include:
10. Run appliances at night - Dishwashers and clothes dryers emit heat as they run, and that makes your air conditioner run even harder. Use such appliances after the day cools down. Another way to save energy is to turn off the dishwasher before the dry cycle is complete; open it up and let dishes air dry. A time-honored laundry method that costs nothing is installing an old-fashioned clothesline and letting laundry dry in the sunshine. 11. Use vent fans carefully - Use vents or vented appliances at night or in the early morning. Running bathroom and kitchen fans during the hottest hours pulls cooled air out of the house. The clothes dryer’s vent sends cooled air outside, too. 12. Close the drapes - Keep drapes, blinds, curtains and shutters closed on windows that face the sun. Open window coverings and throw open windows after the temperature outside drops below the indoor temperature. Consider lining draperies with light-colored fabric that reflects the sun’s heat, the NAR says. Two sets of drapes hung together (“double-hung”) reduces heat even more. “Studies demonstrate that medium-colored draperies with white-plastic backings can reduce heat gains by 33 percent,” says the Department of Energy. Hang draperies close to windows to block heat. Allow them to fall all the way to the window sill or floor. 13. Plant trees - Plant leafy deciduous trees on the east and west sides of a home for cooling shade. In winter the bare branches let the sunshine through to warm the house. Consider locating trees or shrubs in other spots where their shade can help, such as near air-conditioning units, patios, driveways and walkways. 14. Use big potted plants and vines - While you’re waiting for trees to grow, put large pots with bamboo or trees in front of sunny windows or hot exterior walls to shade the walls. Perennial vines, such as Mediterranean grape arbors, are another excellent source of cooling shade. 15. Use ceiling fans correctly - Switch ceiling fan blades so they’re rotating counter-clockwise in summer and clockwise in winter. These fans have a toggle switch on the fan body that changes the rotation of the blades. Fans cool your body, not the room air, so turn all fans off when you leave a room. Shop for Energy Star-certified fans (look for the label on packaging). They use 50 percent less energy. 16. Stay cool with free-standing fans - Air blowing across the skin cools the body by evaporating moisture. When using a fan, direct the breeze at yourself and keep a spritz bottle close, misting yourself occasionally. 17. Use an attic fan - Attic fans pull in cooler outside air and push warm air out through attic vents, taking a load off your air conditioner. “In the summer, natural air flow in a well-vented attic moves super-heated air out of the attic, protecting roof shingles and removing moisture,” says this EnergyStar.gov page on attic ventilation. https://www.energystar.gov/index.cfm?c=diy.diy_attic_ventilation 18. Unplug electronics - Computers and other electronic devices, including some plasma TVs, generate heat that boosts the room temperature. Unplugging warm-running electronics when they’re not in use keeps the room cooler and cuts your utility costs, according to the Department of Energy. To find out which of your appliances use the most electricity, try use an inexpensive (many cost under $50) electricity usage meters that measure the watts consumed by appliances and devices. 19. Close doors and registers - Don’t cool the entire house if you’re using just a few rooms. Shut doors and close registers in the empty rooms. For more tips on keeping cool, read:
[Source: MoneyTalksNews | Marilyn Lewis | May 12, 2016 ++] ******************************** TSP Update 19 ► When Should You Make changes to Your TSP Thrift Savings Plan participants have access to one of the world’s most cost-effective retirement plans. This is more important than many investors realize. Over time, lower investment costs can add tens of thousands of dollars to your retirement account balance compared to paying higher investment expenses. The SEC has an excellent PDF at http://www.sec.gov/investor/alerts/ib_fees_expenses.pdf that explains the importance of investment fees. Unfortunately, many companies attempt to take advantage of Veterans and civil service employees by trying to convince them to transfer their Thrift Savings Plan funds into more expensive investments. These higher investment fees separate TSP members from their hard-earned money while putting more money into advisors’ pockets. That isn’t to say all financial advisors are trying to pull one over on you, or that you should never roll your money out of the TSP. The key is knowing when you may be better off leaving your investments in the TSP, and knowing when it makes sense to transfer your investments into an IRA, another qualified retirement account or an annuity. The following is to help you understand some of these differences. Please keep in mind that this is general information. You may wish to seek professional guidance for your specific situation: 
When to Consider Leaving Your Investments in the TSP. In many cases, transferring your funds out of the TSP simply isn’t necessary. The TSP has enough investment options to fully diversify an investment portfolio, and the low expenses can put more money in your pocket. How much will low fees actually save you? A white paper from Morningstar, an investment research company, listed the average expense ratio for all mutual funds in 2014 as 1.19 percent (this was most recent data available). That means investors paid $1,190 for every $100,000 invested in that fund. In 2014, the TSP charged investment fees of 0.029 percent, or $29 per $100,000 invested in the TSP. Investing in the TSP compared to paying the average mutual fund fees resulted in a savings of $1,161 per $100,000 invested, every year. These savings compound over time, putting more money in your pocket each year. Need more convincing? The mutual fund company Vanguard published a table that shows how paying an extra 1 percent in investment fees each year can erode more than 25 percent of your investment portfolio value over 30 years. It can be difficult to believe that saving only 1 percent in fees each year can have such a massive impact on your investment portfolio, but it’s true! Earlier access to your money. The IRS may charge early withdrawal penalties to withdrawals made from retirement accounts before age 59 and a half. One exception is for the Separation from Service exemption. This rule allows TSP participants to make penalty-free withdrawals as early as age 55 if they retire from military or government service at age 55 or older. This exemption may not be available if you transfer your funds to another retirement account. Simplicity and account consolidation. The TSP is easy to understand and manage. Many TSP participants decide to transfer funds from other 401k plans or IRAs into their TSP account to simplify their investment portfolio and take advantage of the benefits the TSP offers. In general, it’s a good idea to leave your investments in the Thrift Savings Plan unless you have a compelling reason to move them into a new retirement account. Let’s take a look at some of those times when it makes sense to consider transferring your retirement funds. When to Consider Transferring Your TSP Investments to another Retirement Plan. Every investor has different needs. Below are a few times when you may wish to transfer your TSP investments into another retirement account. To avoid expensive mistakes, be sure to research your options before taking action. You may find it helpful to hire a tax professional or financial advisor if you have questions. Consider transferring your TSP funds:
Steps to Take Before Transferring Any Funds In or Out of the TSP. Transferring funds in or out of your TSP can have a long-term impact on your financial well-being. In many cases, the actions you take are permanent and may have significant tax consequences. Take your time to understand all aspects of your situation before taking action. If needed, seek the advice of an investment or tax professional. They may be able to help you avoid expensive mistakes. You also want to avoid cashing out your TSP unless you absolutely need immediate access to the funds. Doing so could subject you to immediate taxes and, depending on your age, early withdrawal penalties. A final word of advice: Be sure to interview financial advisors before you hire one. It is appropriate and expected to ask how the advisor is compensated. Understanding how your advisor is compensated can help you identify potential conflicts of interest. [Source: VAntage Point Blog | June 8, 2016 ++] ******************************** Federal Pay Update 04 ► Disabled Vet Sick Leave Disabled veterans who are former federal employees and return to a civilian job in government could be eligible for a new type of leave to attend medical appointments. The 2015 Wounded Warriors Federal Leave Act gives 104 hours of sick leave up front to first-year feds who are vets with a service-connected disability rating of at least 30 percent to attend medical appointments related to their disability. It applies to those hired on, or after Nov. 5, 2016, and lasts for 12 months from the date of hire. But according to the Office of Personnel Management, the law also could apply to eligible disabled vets who once worked in the federal government, left, and were rehired to a civil service job on or after Nov. 5, when the law takes effect. Federal employees who take a break from their civilian jobs to serve in the military and are injured during that service also would be eligible for disabled veteran leave, according to a proposed rule OPM published in the Federal Register on Monday. For disabled vets in those categories, the amount of leave they receive for medical appointments would be offset by any existing sick leave they had. So, if the disabled vet is re-employed with the government and has 30 hours of existing sick leave from his prior job, then his disabled veteran leave bank would include 74 hours to attend medical appointments related to his service-connected injury. OPM said that the law did not require an interpretation of “first day of employment” to mean an individual’s first-ever appointment with the federal government. “Some individuals could have small amounts of past federal service before military service, and we do not believe that Congress would have intended to automatically disqualify them from receiving disabled veteran leave benefits,” the proposed rule said. “Thus, the proposed regulations would cover certain reappointments as triggering the first day of employment, which in turn triggers the 12-month eligibility period to use disabled veteran leave. At the same time, given that Congress intended the 104-hour leave benefit for those with an initial balance of zero sick leave hours, any sick leave restored to an employee's credit upon reappointment will be taken into account in determining the amount of disabled veteran leave that should be credited.” OPM also said it would calculate the correct number of leave hours for those eligible disabled vets who are part-time or seasonal employees, since the 104-hour benefit is based on a full-time employee’s work schedule. “This approach is consistent with OPM's administration of annual and sick leave accrual for employees with different types of work schedules and ensures equitable treatment of employees,” the rule stated. The Wounded Warriors Federal Leave Act directs agencies have to create a separate leave category – apart from regular sick leave – for eligible employees. During their first year on the job, those vets would still accumulate their normal sick leave. The employees only would be able to use their disabled veteran leave for treatments directly related to their service and would not be able to carry over the one-time “wounded warrior leave” after the first 12 months on the job. The benefit under the law applies only to those newly-hired feds who are covered under Title 5 leave provisions, and includes employees of the Postal Service and Postal Regulatory Commission. Non-Title 5 disabled veteran employees, including those at the Federal Aviation Administration and Transportation Security Administration, are not eligible for the new benefit. Many jobs at the Veterans Affairs Department, for instance, also are not covered under Title 5. Title 5 governs most, but not all, of the federal personnel system. Prior to the new law, full-time federal workers in their first year on the job did not have access to sick leave until they had been in the job long enough to earn the benefit, typically accruing four hours of such leave per pay period. That amounts to a balance of 104 hours at year's end. But disabled vets, who must attend regular medical appointments to maintain their health and to continue receiving their veterans’ benefits, can burn up their sick leave quickly. Current federal employees who are disabled veterans also are not eligible for the new type of leave. Those workers qualify for other types of leave and flexibilities to receive treatment for service-connected disabilities, including leave without pay, annual leave, sick leave, advanced sick leave, alternative work schedules, and telework. Those seeking to comment on the proposed rule have until July 6. [Source: GovExec.com | Kellie Lunney | June 6, 2016 ++] 
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