50 Plus

A guide to good living in the Brazos Valley

Inside...

Klemm

How to overcome the age stereotype

Pg. 3

Recipe

Grilled Chicken Wings

Pg. 11

January 2014 • Vol. 10, Issue 2 • A monthly publication of the Bryan-College Station Eagle

New year, new you

Tips for getting fit, fit, local health resources

PAGE 8

Brazos Valley Senior Games PAGE 5

Tips for seniors to keep active without injuries Several of your past articles have emphasized keeping active to ensure ensur good health. I’m 78 years ar old, and want to stay ars sta healthy, lthy but I don’t want to injure lthy, injur myself self What do you sugge self. sug st? KS, Br n, TX Brya You are absolutely right. It is more cost effecti effective fective to stay active acti and prevent complications than to pay for expensive expensi treatments and long-term care. To address your question, I’d like to first explain some of the body changes that occur as we age.

As we age, our eyesight, taste, balance and hearing can LeON BraDwaY Dw DwaY diminish; HeraPy PHySical tHeraP our cardiovascular system slows down and our blood pressure

increases; our muscle mass decreases and muscle fibers shorten, leading to less strength; our lung capacity declines; joints often degrade; bone strength declines; coordination declines; body fat percentage increases and our mood or outlook may be negative ti ly affected tive af by all of these changes.

Research clearly ear shows early that physical exercise provides significant benefits. In fact, one study demonstrated that “many deleterious physical and psychological conditions that commonly occur during aging can be prevented and/or delayed … with regular physical acti activity” (1). In addition, regular physical activity acti is likely to reduce dependence on long-term care, prevent injuries and falls and increase your ability to stay

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CONTENTS

Finances: Do you need a finanical advisor?

Event: Brazos Valley Senior Games Health: Myths about body fat Feature: Tips for getting in shape, health resources Recipe: Grilled Chicken Wings

4 5 6 8 11

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How to overcome the age stereotype

In last month’s column, I explained how negative ti tive stereotypes about mental ability can actually impair perf mance. Here, I report perfor other research showing that this effect ef applies particularly ticular ticularly to seniors, and that the effect ef can be counteracted by the right kind of intervention.

A study by Becca Levy (1) showed that seniors can generate a positi selfpositive stereotype, and the ef effect is more established if positive positi Dr. BILL KLeMM priming is tHe MeMOry MeDic done implicitly, that is subconsciously. In this study, they flashed positi -stereotype words positive on a screen at a rate fast enough to be registered by the brain, but below the level of consciousness. Prior studies

had shown that it is rather dif cult to improve memory diffi perf mance with explicit perfor priming, perhaps because such priming is superficial relative ti tive to what might occur with subconscious conditioning.

Here, a computer subliminally presented 90 seniors with words related either to an oldage image of senile or wise.

Because all people vary a little in their speed threshold for conscious perception of words on a screen (it takes about 125 to 250 milliseconds), the view time was adjusted to be just below the threshold for each subject. Befor Bef e and after the priming intervention, three kinds of memory tests were gi n: 1) working memory give immediately after a test, 2) recall immediately after repeat testing of confirmed learning, and 3) recall after a delay in which other tasks were perf med. perfor The group that receive cei d ceive

subliminal stimulation of positi -stereotype words had positive better memory test scores, a higher estimate of their memory capability and a more positi outlook on tests that positive measured attitude about aging.

Declines were observed in the group that receive cei d negative ceive ti tive stereotype word stimulation.

A second study tested young people in the same way, and no such benefit of positive positi stereotype conditioning was evidenced. This may indicate that a person’s pre-existing self-image governs how one responds to priming. Young people have ha not been preconditioned to think their memory is weak because of age.

Of course, in the world outside the laboratory, tory we tory, ha to contrive have contri other ways to provide implicit positive positi priming. Maybe this could come from making more of an effo ef rt to improve memory, memory

as my book “Memory Power 101” aims to do. When one’s memory ability improves, you implicitly know it, and that would reinfor inf ce positive infor positi feelings about memory capability.

A related study showed that a person’s explicit belief in their self-effi self-ef cacy affects af their memory perfor perf mance (2).

Typically, as a person ages, the confidence in memory ability declines. But this study aimed to raise confidence in memory ability in 84 people over 50 with a memory-training program that integrated a memory skills training class for six weeks, three hours per week, with elements designed to change beliefs about memory competence.

The study showed that by emphasizing mastery, mastery verbal encouragement, reduced anxiety and modeling skills throughout training, subjects became more convinced con

Dale Stroud

that they should believe in themselves and their ability to learn how to be more effecti effective fective learners. And the memory tests bore out that prediction.

Recent studies by my fellow faculty member at Texas A&M, Lisa Geraci and her collaborator, tor showed that tor, memory confidence can be easily bolstered in seniors and that, once more confident, they perfor perf m better (3). Their review of older literature established that negative ti tive stereotype priming can make seniors underperfor perf m. In perfor their study, young college students and older adults (70 years average) were divided di into equal groups that took a mental task that could be readily completed, or was impossible to complete, or give gi n no task. The task

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Burleson County Sheriff

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January 7, 2014 | 3

Do you need a financial advisor?

Back when life was simpler, simpler your grandfat andf her earned a andfat pension and was set for life.

Now many of us are on our own to manage our financial futures. A financial advisor ad could be a useful addition to your handling-life-toolbox. But do you really need one?

Just want to get organized?

Do you know where your money is going every month? Are you focused only on today instead of also on tomorrow?

You may not need a TracY STewar ewarT ewar arT financial Financial literacy iter ad advisor . Try getting a money management software or online service. I

searched for online money tracking software and found seven differ dif ent prospects on the first page. Moneymanagement software helps you organize your daily financial life. You might start with searching for advice ad on how to select the software.

An online search for “how to choose financial software” is a good start.

Ha you lost faith and Have want to hunker down?

If you think the stock mar t is legalized gambling marke and the country is going to pot, perhaps you want to only inve in st in cash or real estate or other hard assets.

Financial advisors ad are not economists or futurists. If you are not interested in at least a dive di rsified inve in stment plan, then a financial advisor ad is not for you. Just keep in mind that

you can lose money in hard assets just as easily as you can in the more liquid inve in stments such as stocks and bonds.

And we all know what kind of returns we can expect from cash inve in stments.

Ha you assembled Have your inve in stment accounts without a grand plan?

In my work with divo di rcing couples, the most troublesome portfolios tf tfolios are the ones that are unfocused. unf When several in stment accounts have inve ha been opened without a guiding plan, your inve in stment portfolio tf tfolio is without focus. You need focus to get where you want to go.

Simple is focused. Simple is easier to monitor and to understand. Do you have ha a small account that you opened back when you wanted to help out your cousin’s child when she got her first banking job?

Senior Circle is out to expand your horizons with an exciting calendar of events scheduled around town and around the world. If you’re 50 or better, better want to meet new people, learn more about your health, travel and just have fun, then Senior Circle is for you. Dues are just $15 a year.

To join or for more information, call Mandy Williams at 979-764-5107 or visit CSMedCenter.com. Become part of the Circle.

Are you an account holder at more than two inve in stment companies? If you want to reach your retirement dreams, you may need to tidy up and simplify.

A financial advisor ad can look at your portfolio tf tfolio like a radiologist reads an X-ray.

He or she can review your situation for risks and returns, redundancies, excessive cessi fee cessive costs and tax efficiencies ef . You can benefit from this forest-for st-f st-for the-trees analysis.

Do you want to set a limit on helping family members?

Financial advisors ad regularly gular deal with family gularly situations such as divo di rce, inheritance issues, jealous relative ti s and family-owned tive businesses. Maybe you just want to help some family members with college costs

or health-care expenses.

Whatever your situation, get ad advice and guidance from a financial advisor ad . Find out how best to set up accounts that will help you to help others without being tapped as the endlessly deep pocket.

Financial planner or in stment advisor? inve ad Bef e you consider Befor looking for help, you need to understand the differ dif ence between a financial planner and an inve in stment advisor ad .

Think of this like your general practitioner doctor versus your specialist. Your GP monitors your overall health and identifies isolated problem areas. Your specialist -- such as a cardiologist or an oncologist

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Come play with someone your own age!

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This cruise and land program featuring Strasbourg and the romantic Rhine Valley will take you through one of the most historic and dramatic regions in all of Europe. For more information about this exciting trip, please contact the Senior Circle office at 979-764-5107.

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Registration deadline for Brazos Valley Senior Games Feb. 7 The City of College Station will host the 2014 Senior Games Feb. 20 through Feb. 23, and registration will be held from Jan. 13 through Feb. 7.

The Senior Games promote physical and mental health and fitness among Texas seniors by encouraging them to maintain healthy lifestyles and social relationships, to participate in sports and recreational activities acti with other seniors, and to provide an envir en onment for athletic competition, according to organizers. Ages 50 and older (competition age based on age on Dec. 31, 2013) can compete in track & field, swimming, three-on-three basketball, basketball skills, cycling, horseshoes, washers, a 5k, archery, ery tennis, bowling, ery, a road race, pickleball, golf, ladies volleyball, 42 and disc golf. Gold, silver and bronze medals will be awarded in each event and age group.

the following brackets: 50 - 59, 60 - 69 and 70 and over. Partner and team age groups will be determined by the age of the youngest partner/team member.

All athletes may be required to show proof of age during the Senior Games.

Schedule FEB. 20 9:30 a.m.: 42 - Southwood Community Center 4-9 p.m.: Swimming - College Station Natatorium FEB. 21 8 a.m.: Golf - Texas A&M Course 8 a.m: Pickleball - Singles Lincoln Recreation Center 9 a.m.- 2 p.m.: Bowling - Grand Station Entertainment 6-8 p.m.: Reception - Hilton Garden Inn College Station FEB. 22 8 a.m.: 5K - TBA 9 a.m.: Cycling - 5K time trails start at Cobb Road and F.M. 2038 8 a.m.: Horsehoes - Sue Haswell Park in Bryan 8 a.m. – 11 a.m.: Volleyball - Lincoln Recreation Center 8 a.m.: Tennis - Brian Bachmann Community Park

Registration The registration cost is $25, plus additional fees per event. The fee includes a T-shirt and two tickets to the reception. Athletes are encouraged to participate in more than one event, as long as the events aren’t at conflicting times.

In-person registration: Athletes can register at Stephen C. Beachy Central Park, 1000 Krenek Tap Road in College Station, Monday through Friday between 8 a.m. and 5 p.m. All entries must be receive cei d by Feb. 7. ceive Mail-in registration: Athletes can register by sending a completed registration form and DENTAL GROUP cash or a check payment Formerly Known As Aspen Dental to “Brazos Valley Senior Games,” 1000 Krenek Tap Road, College Station TX 77840. All entries must be postmar d by Feb. 7. postmarke All checks must be for your continued payable to the City of patronage!

Dr. Ian J. Daulton Dr. Todd Matthews Dr. Jay M. Erickson College Station.

Participants pose for a photo after af the last Brazos Valley Senior Games.

8 a.m.: Pickleball - Doubles - College Station Middle School 10 a.m.: Cycling -10K Time Trials start at Cobb Road and F.M. 2038

12 p.m.: Washers - Sue Haswell Park

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Meet the Team that Cares

Matthews

Thank You Brazos Valley www.thematthewsdentalgroup.com

Age categories Participants will compete in one of the following age categories for both individual indi and/ or doubles sports: 50 - 54, 55 - 59, 60 - 64, 65 - 69, 70 74, 75 - 79, 80 - 84, 85 – 89 and 90 and over. Team sports are divided di into

Dr. Todd Matthews proudly welcomes Dr. Ian J. Daulton and Dr. Jay M. Erickson to the Matthews Dental Group Family. Matthews Dental Group has served the Brazos Valley for more than 22 years and now serves the Grimes County area as well. Thank you for allowing us to serve your family’s dental needs.

Aspen Dental of The East Coast has come to our community and has forced us to change our name.

We have NEVER been associated with this giant retail dental clinic.

WE ARE NOT MOVING OR ADDING A NEW LOCATION

Please continue to visit our Caring Team at our convenient Emerald Parkway location.

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January 7, 2014 | 5

Seven myths about human body fat Metro Creative Connection

Body fat is often considered the enemy for those looking to get fit.

People will try many types of diets and exercise in an effort to rid their bodies of excess fat, and such regimens produce varying degrees of success.

Part of what makes fat so confounding is the misconceptions surrounding this natural component of anatomy.

By separating the myths from the facts, men and women might find their efforts to banish body fat that much more successful.

Myth #1: Body fat is only under the surface of the skin. While body fat near the surface of the skin, which is known as subcutaneous fat, may be most noticeable, body fat is actually accumulated throughout the body. Organs can accumulate fat, and this internal fat, known as visceral fat, can wrap around the heart and marble muscle. According to Dr. David Haslam, clinical director of the National Obesity Forum, visceral fat

can be toxic and unhealthy. When people begin to exercise, they burn away this visceral fat and the results are often noticeable shortly after an exercise regimen begins.

Myth #2: Muscle turns to fat without exercise. Muscle and fat are two separate entities, and one cannot become the other. People will gain weight after they stop exercising because fat will begin to accumulate more readily because it isn’t being burned. Fat may mask muscles that were once there and are no longer as pronounced. However, the muscles will not turn to fat. Upon returning to regular exercise, a person can regain his or her physique.

Myth #3: Body fat develops from eating fatty foods. Fat in food will not necessarily turn to fat on the body. That piece of bacon will no more turn into a spare tire around your midsection than would a banana. Fat is formed from excess calories. When the body takes in more calories than it uses for energy, that excess is stored as fat reserves. Whether calories come from a lean protein or fatty gristle, if the

calories are all used up they will not turn into fat.

Myth #4: Starving oneself will burn fat. Depriving the body of calories may initially force it to burn body fat stores. However, if the calorie restriction is so marked, the body may actually go into “starvation mode,” where it breaks down fats more slowly.

Also, when food is reintroduced, the body may store more fat in anticipation of future deprivation. This can cause a person to gain more weight and body fat than if he or she had just adhered to a moderate diet all along.

Myth #5: A person can lose body fat from just one area. There are a number of exercises purported to burn fat from a specific area of the body. For example, doing hundreds of crunches will banish belly fat. However, fat will not diminish in just one spot from targeted exercise. The body burns fat evenly so that one portion is not depleted more than another, resulting in an area of the body that is not naturally insulated by fat.

Therefore, a diet and exercise plan will produce gradual shedding of body fat

all over the body. Yet, the appearance of diminished fat may be visible in particular areas more so than others.

Myth #6: Fat modulates body temperature. Scientists used to believe that body fat was instrumental in regulating body temperature. New information suggests that it is actually muscle that helps regulate body temperature, although it is not entirely understood why. According to a report published in Nature Medicine, muscle protein called scarlopin is believed to help regulate body temperature.

Muscle contractions also help to generate heat.

Myth #7: Fat weighs less than muscle. Muscle and fat weigh the same. A pound of bricks will weigh the same as a pound of cotton. Muscle is more dense than fat, so if a person is exercising and building muscle while shedding fat, he or she may not notice a big change in weight.

Body fat is often shrouded in mystery, but understanding the science behind body fat can make shedding it that much easier.

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Exercise benefits the brain, too Improved mood Many people feel great after exercising, especially if that exercise comes at the end of a particularly ticular ticularly stressful day. However, er those extra laps on the er, track or those hours spent on the treadmill don’t just pay short-term dividends di . In a controlled trial overseen by Duke Unive Uni rsity researcher and clinical psychologist James Blumenthal, sedentary adults with major depressive essi disorder were assigned into essive one of four groups: supervised exercise, home-based exercise, antidepressant therapy, py or a placebo pill. py, Those in the exercise and antidepressant groups had higher rates of remission than those in the placebo group, and Blumenthal concluded that exercise was generally comparable to antidepressants for men and women with major depressive essi disorder. In addition, essive in following up with patients a year later, ter Blumenthal ter, found that those who continued to exercise had lower depression scores than those participants who were less active acti .

Blumenthal’s study was not the only one to conclude that exercise can have ha a positive positi impact on mood. In a review of 11 studies that examined the effects ef of exercise on mental health, Boston Uni rsity professor of psychology Michael Otto and Unive his colleagues found that exercise could be a powerful tool when treating clinical depression, and even recommended clinicians include exercise as part of their treatment plans for depressed patients.

Metro Creati Cr ve Connection

Regular exercise can benefit the body in many ways, helping men and women maintain healthier weights and lower their risks for developing potentially deadly diseases. Though many people are quick to associate exercise with its physical benefits, those hours spent on the treadmill also can boost brain power.

According to Dr. Barry Gordon, professor of neurology and cognitive gniti science at Johns Hopkins gnitive Medical Institutions and coauthor of “Intelligent Memory: Improve the Memory That Makes You Smarter,” ter exercise has a direct impact on the ter,” brain. That’s because exercise works directly on brain tissue, improving the connections between nerve cells, creating new synapses, growing new neurons and blood vessels, and improving cell energy efficienc ef y. So while many people may begin an exercise regimen with a goal of trimming their waistlines or toning their bodies, they might be happy to know that those physical benefits are accompanied by several cognitive gniti benefits as well. gnitive As the American Psychological Association acknowledges, the connection between exercise and mental health is hard to ignore, and the APA AP notes that the following are just a few of the mental benefits men and women might reap from regular exercise.

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Antidote to anxiety Some researchers, Otto included, have begun to examine the effects of exercise on treating and

First

possibly preventing anxiety. The body’s nervous system responds quickly when people feel frightened or threatened, often causing the body’s heart rate to increase and sweating and dizziness to occur.

Those people who are especially sensitive to anxiety respond to these feelings with fear, and that makes them more likely to develop panic disorders. But Otto and fellow researcher Jasper Smits of the Anxiety Research and Treatment Program at Southern Methodist University studied the effects that regular workouts might have on people prone to anxiety.

Since exercise produces many of the same physical reactions, such as sweating and an elevated heart rate, the body produces when responding to fear or threats, Otto and Smits wanted to determine if exercise might help people prone to anxiety become less likely to panic when experiencing fear or threats. In studying 60 participants with heightened sensitivity to anxiety, Otto and Smits found that the subjects who participated in a two-week exercise program exhibited marked improvements in anxiety sensitivity compared to those participants who did not take part in the exercise program. Otto and Smith concluded that this improvement was a result of the exercise group participants learning to associate the symptoms common to both fear and exercise, such as sweating and an elevated heart rate, with something positive (exercise) instead of something negative (anxiety).

Regular exercise benefits the human body in numerous ways, not the least of which is its impact on the brain. More information on the link between exercise and improved mental health is available at www.apa.org.

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January 7, 2014 | 7

New year, new you

Tips for getting in shape and health resources in the Brazos Valley

By STAC STACY ACY HENRY HENR Special to The Eagl Ea e

Many seniors will make improving their health and leading a more active acti lifestyle a resolution this year, ar and ar, several programs in the Brazos Valley are available to help them achieve it.

Bef e buying a gym membership and hopping on Befor a treadmill, it is important to visit with a physician, according to health professionals.

“The first step you need to take befor bef e starting any exercise program is to speak with your physician and discuss what type of fitness plan might be appropriate for you,” said John Ford, a physical therapist at College Station Medical Center, Center as well as director of therapy services, cardiac rehab and the wellness center. “After receiving cei ceiving input from your physician, I recommend seeing a personal trainer that is certified to perfor perf m adult and senior exercise programs. Let them map out a plan of exercise based on a goal that the senior has, like weight loss, improving endurance or strength.”

According to the Administration on Aging, the population of Americans age 65 and older made up nearly near 13 percent of the U.S. population in 2009. Due to the size of the 65 plus population, there is an increasing number of programs tailored to seniors in community centers and priva pri te gyms, Ford said.

“Seniors need to call around, visit a few facilities and find the right match for them,” Ford said. “Ask if the facility provides programming that helps build strength, improve balance and flexibility. A senior should have ha a program that addresses these issues to help reduce the chances of falling and sustaining significant injury.”

After finding a suitable exercise facility and developing an exercise routine, it is important for seniors to make it a habit and not slack off. of “Once you start, stick with it,” Ford said.

“Try to have ha a routine that includes eating right and getting plenty of rest. Consult with your physician periodically regarding the progress you have ha made with your exercise program. Let your physician know of any problems you are having ha with your exercise plan.”

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Senior Circle at the College Station Medical Center is one program that focuses on the health and lifestyle of seniors. According its website, the core of the program is a commitment to encourage a healthy and active acti lifestyle for seniors by providing programs that encourage continued learning, wellness, health and volunteering, coupled with social activities acti .

“Senior Circle provides a resource for seniors to take an active acti role in their health through educational seminars, activities acti and fellowship with other seniors,” Ford said.

For more infor inf mation about Senior Circle, visit CSMedCenter.com or call 979-764-5107.

The Gold Medallion Club at St. Joseph is another program that focuses on the health of seniors. According to the club’s website, its mission is to provide older adults with the infor inf mation and opportunities to develop healthy lifestyles for an optimal quality of life through meaningful education, wellness, health, volunteer opportunities and social activities acti at St. Joseph and in the community while also providing a forum for fellowship. community, “When you join the Gold Medallion Club, you become part of a growing network or of over 4,700 members,” said ork Raschel York, director of community outreach at St. Joseph. “Your “Y forever membership offers of a generous selection of valuable discounts, activities acti and events, health education and screenings, a club newsletter, letter inletter, hospital privile pri ges, trave tra l and much more.”

Health education seminars are held once a month on the fourth Thursday of the month, except in November and December when meetings are scheduled around the holidays. The seminars are held at the St. Joseph professional building. Lunch is served at 11:30 a.m., and the program begins at noon. Topics such as fitness and vision problems are discussed each month.

For more infor inf mation on the Gold Medallion Club visit www.st-joseph.org/GoldMedallionClub or call 979-7744653.

St. Joseph also partners with the Area Agency on Aging and Texas A&M Health Science Center to offer of seniors programs such as Texercise and A Matter of Balance, York said.

Texercise, an exercise program, will begin Feb. 3, and will be held for 10 weeks, each Monday and Thursday from 1 p.m. to 2:30 p.m., at the St. Joseph Education Annex. A Matter of Balance is a class that teaches seniors

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to view falls as controlled, helps them set goals for increasing activity activity, vity, and focuses on exercises to increase strength and balance. It will be held from 3 p.m. to 5 p.m. on Thursdays, Feb. 6 through April 3, at the St Joseph Education Annex.

In addition, wellness classes are offer of ed to seniors at the St. Joseph rehab campus.

“St Joseph has a community based wellness program available to seniors,” said Cindy Emola, director of the cardiac rehab/wellness program. “We “W have ha a heated aqua-therapy pool and an open gym. We also just started of offering tai-chi.”

For more infor inf mation on the wellness program and for a list of class offerings of , visit www.st-joseph.org or call 979-821-7558.

The College Station Parks and Recreation Department also offers of several exercise programs for seniors. An exercise class for those with arthritis is offer of ed every Thursday, from 10:30 a.m. to 11:30 a.m., at the Lincoln Center. Participants of this class work out with a certified instructor while sitting in chairs. Sit and Fit is available at Southwood Community Center on Mondays, Tuesdays and Thursdays, from noon to 12:45 p.m., and line dancing is offer of ed on Tuesdays from 1:30 p.m. to 2:30 p.m. and Fridays from 10:30 a.m. to 11:30 a.m. at Southwood Community Center. Zumba is also of ed at Southwood Community Center for a fee offer on Tuesdays and Thursdays starting at 9 a.m., said Marci Rodgers, senior services coordinator for College Station Parks and Recreation Department.

In addition to these exercise programs, monthly nutritional education programs are of ed at the Lincoln Center on the third Tuesday offer at 10 a.m. Cooking demonstrations are perfor perf med, and participants get to sample healthy recipes.

Rodgers also encourages seniors to exercise on their own.

“I would like to encourage senior adults to take ad ntage of the many wonderful hike and bike adva trails located in our parks par in College Station,” Rodgers said. “I think walking when the weather is nice is one of the best things we can do to stay fit and healthy.”

For more infor inf mation on these programs call 979-764-3486 or visit http://cstx.gov/index. aspx?page=717.

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January 7, 2014 | 9

Bradway

from page pa 2 independent longer.

So, should we get moving? Yes and no. While the benefits of exercise are clear, ear what to do and how to do it is ear, more complicated as you age. Because of the complexities associated with aging individuals indi , I recommend that everyone 50 or older take the Physical Acti Activity Readiness Questionnaire (a ilable at Sports, Back and Pain in (ava Bryan or online at Bvphysicaltherapy. com) to determine if you should visit with your physician befor bef e starting an exercise program. In addition, if you are taking medication of any kind, please talk with your doctor or pharmacist first.

Goals – For older adults, your goals should be realistic and should focus on building strength and flexibility while maintaining safety. As you age, mobility becomes one of the larger issues. Keeping your muscles healthy and strong will help your body work more efficientl ef y, keep you functioning independently and help prevent injuries and falls. If you are nervous, de-conditioned, weak or have ha balance problems, I strongly recommend you work with a professional such as a physical therapist or trainer. They can make sure you are doing the correct exercises in the correct way to prevent injury and to ensure results. We have ha a 92 year old in our E4Life program. If she can do it, so can you.

Warm up - A 10 to 15 minutes warm up is recommended. Start with a low-level moving activity acti using the major muscle groups, such as walking.

Transition into range of motion movements using the major muscle groups (e.g., trunk side bends, gentle twists, heel stretches).

Aerobic exercises – Aerobic exercise benefits all around health and helps reduce numerous health

Games

from page pa 5 (Bryan) 11:30 a.m.: Cycling – 20K Road Race starts at Cobb Road and F.M. 2038 1 p.m.: Archery - Texas A&M PEAP Building 1 p.m.: Basketball – Free Throws and Skills - Lincoln Recreation Center 3 p.m.: Basketball – Three-on-three competition - Lincoln Recreation Center

1 0 | J a n u a r y 7, 2 0 1 4

risks. The American College of Sports Medicine recommends 30 minutes of low to moderate exercise most days of the week. You can do the 30 minutes all at once or break it into smaller sessions throughout the day. If you are already working out, keep it up and concentrate on safety and form.

If you have ha been sedentary, sedentary start with low intensity and progress slowly.

Do not push yourself until you hurt.

Gradually increase the time and the intensity always remembering to be intensity, safe. Err on the side of caution. The type of exercise you do is important.

For example, jogging puts stress on your hips and knees and is not recommended for many older adults.

Aerobic classes are great, but if the steps are fast, elaborate or confusing, this could be a safety issue. Swimming is a great exercise and puts less stress on the joints. Stationary bikes place less stress on the joints, as well, and recumbent bikes put less stress on the lower back. Walking is also a great acti activity as long as it is done in a safe location and you wear adequate shoes.

Strength training – Research consistently demonstrates that anyone can improve muscle strength with resistive sisti training. Those 65 and older sistive can significantly improve strength, mobility and balance using strength training. Please be cautious and check with your doctor befor bef e using strength training if you are taking medication for hypertension. In addition, arthritis patients may experience adve ad rse ef effects , so proceed slowly and with your doctor’s OK. It is very important that you breathe throughout the movements. People often hold their breath without realizing it. Make a conscious effo ef rt to ensure this is not happening, particularly ticular if you have ticularly ha blood pressure issues. I recommend that you work with a professional bef e using weight machines. Again, befor start slowly and build, but don’t push to the point of pain or discomfor discomf t. I don’t recommend free weights unless

you have ha already been using these and your strength and balance are not concerns. Tips: 1) Strengthen core muscles first (e.g., stomach/back/ thighs/buttocks) and progress to other areas. 2) Go slowly; going fast doesn’t provide the same benefit. 3) Work each muscle group two times a week. Don’t do the same area two days in a row.

Your muscles need rest time. 4) Try to do eight to 12 repetitions. Ideally, if you can do 12 repetitions without tiring, it is time to move the weight up.

Stretching – improves flexibility, flexibility coordination, range of motion and helps reduce back pain. It is important to do stretching in a slow, gradual and sustained manner. You don’t want to bounce or force a stretch.

You want to hold the stretch for 30 seconds and repeat this after resting 30 seconds. Make sure you continue to breathe during each stretch. Do not stretch to the point of pain. Make sure you are stretching the correct muscles and not the joints. Doing an exercise improperly oper can lead to injury. operly I suggest doing stretching exercises daily. Yoga and Tai Chi are also great for increasing flexibility and range of motion.

Cool down and relaxation – At any age, but particularly ticular as you get ticularly

older a cool down period followed older, by relaxation is important for your physical and mental health. Physically, do some gentle stretches and/ or slow walking. Relaxation can be as simple as sitting comfor comf tably, bly closing your bly, eyes and concentrating on breathing in through your nose and out through your mouth. Try listening to relaxing music or nature sounds and relax for at least 15 minutes each day.

For all ages, it is vitally important to stay hydrated befor bef e, during and after exercising or “moving.” This is particularly ticular important for anyone ticularly taking medication. If you are on medication, make sure to talk with your doctor or pharmacist befor bef e beginning any exercise program.

Remember, member your actual age doesn’t member, represent the state of your health. A 20 year old can be more de-conditioned than an active acti 70 year old. You can improve your health at any age with physical activity acti mental confidence. If you would like more infor inf mation or a free consultation, contact our office of .

1 - Klingman & Pepin, 1992. 2 Munnings, 1993)

Leon Brad Br way is a doctor of phys ph ical therap erapy erap apy and director of the Sports Back and Pain Manage na ment Clinic. See www. nage www bvphys bvph physicaltherap erapy. erap apy.com.

FEB. 23 8 a.m.: Disc golf - Southern Oaks Park 8 a.m.: Pickleball - Mixed - College Station Middle School 10 a.m.: Cycling - 40K Road Race starts at Cobb Road and F.M. 2038 9 a.m.: Field events (rolling start) College Station High School 11 a.m.: Track events (rolling start) College Station High School For more infor inf mation, visit cstx. gov/seniors or contact the Parks and Recreation Department at 979-764-3486.

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T H E B R YA N - C O L L E G E S TAT I O N E A G L E

Score big with guests at your Super Bowl party Metro Creati Cr ve Connection

Try these chicken wings during the big game, or any other time. Broilkingbbq. com offers of a wide variety of recipes, tips, and tricks for everyone from the novice griller to the die-hard outdoor chef. The barbecue chefs at Broil King have ha developed this recipe for delicious grilled wings.

Grilled Chicken Wings with Roquefor quef t Dip quefor Serves 6-8 people 3 lbs. chicken wings, cleaned and trimmed Select wings of roughly equal size for evenness of cooking.

Ingredients Marinade: 1/3 cup vegetable oil 1 clove garlic, minced

1/4 teaspoon cayenne 1 teaspoon chili powder 1 teaspoon oregano 1 teaspoon kosher salt 2 tablespoons red wine vinegar Blue Cheese Dip 1/2 cup Mayonnaise 1 clove garlic, minced 1 tablespoon onion, grated 1 teaspoon fresh thyme, chopped 1 tablespoon red wine vinegar 1/3 cup blue cheese, crumbled Directions Preheat the barbecue on high.

Cut each wing at the joint to make two pieces, and discard wing tip if still attached. In a large re-sealable

bag, whisk together vegetable oil, garlic, spices and vinegar.

Add chicken wings and toss to coat.

If using rotisserie basket, spray or brush lightly with vegetable oil to prevent sticking. Place chicken wings on bottom of basket, cover with the top part, and fasten on tightest setting to secure the wings in place. Cooking grids will need to be removed, and a drip pan placed beneath.

If using rear rotisserie burner, er er, set to high. If using lower burners, set to medium. Place the basket on spit and in the rotisserie and start the motor.

Cook until golden brown and crisp, about 45 minutes to an hour.

If cooking directly on well oiled cooking grids, turn heat to low, and cook, turning frequently until golden brown and crisp, 30 - 45 minutes. Use an instant-read thermometer to ensure that all wings are

cooked through and ready to eat.

Stir together all the dip ingredients. May be made ahead of time and chilled until

ready to serve with chicken wings, celery and carrots.

More infor inf mation on grilling and great recipe ideas is available at www.broilkingbbq.com.

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on all digital hearing devices Ronny nn Baker B.S.,A.C.A. nny 2805 Earl Rudder Freeway S. College Station • 979.680.8808 rdabaker@yahoo.com

Over 30 Years Experience Caring for the Hearing Needs of the Brazos Valley T H E B RYA N - C O L L E G E S TAT I O N E A G L E

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2010 Business Performance Award January 7, 2014 | 11

Healthy ways to banish belly fat Metro Creative Connection

Belly fat is often considered more of a cosmetic issue than a health issue. But few outside of the medical or fitness communities may know that belly fat is not only unsightly but unhealthy as well. Excessive belly fat can increase a person’s risk of developing type 2 diabetes, heart disease, high blood pressure, and even certain cancers, including breast cancer and colon cancer.

So while many people may want to reduce their belly fat for cosmetic purposes, they can also use improving their overall health as a motivating factor when attempting to trim their waistlines. The following are a few healthy ways to reduce belly fat.

Adopt a healthy diet. Belly fat is often the first victim when men and women adopt a healthy diet and begin to lose weight.

Researcher Kristen Hairston, MD, an assistant professor of

endocrinology and metabolism at Wake Forest School of Medicine, found that people who ate 10 grams of soluble fiber per day but made no other changes to their diet built up less fat over time than others. In addition to fiber, you should include fruits, vegetables and lean proteins in your diet. These foods will help you feel more full, which will curb your hunger and, as a result, reduce your caloric intake.

Get some rest. A good night’s sleep, which is at least seven hours of sleep each night, has been shown to reduce fat over an extended period of time. Though the exact relationship between sleep and belly fat is unknown, a lack of sleep can force men and women to look to sugary beverages or snacks to provide a boost during the day. Such drinks and snacks can cause weight gain, especially among those people who routinely fail to get a good night’s sleep.

Get off the couch and exercise. Exercise is another effective way to reduce belly fat.

Numerous studies have shown the positive effect that daily, vigorous exercise can have on overall health. For example, a study conducted by researchers at Duke University found that 30 minutes of vigorous aerobic exercise, which includes jogging or working out on a cardiovascular machine, such as an elliptical or a treadmill, four times per week can reduce fat and slow down the buildup of fat over time. Those who want to reduce belly fat will likely need to emphasize vigorous exercise.

While those hoping to prevent the buildup of belly fat should know that studies have shown, when coupled with a healthy diet, moderate activity, which includes anything that raises your heart rate, three times per week may be enough to slow down fat buildup.

Do I qualify for Home Health Care?

You qualify for home health care if you meet the following requirements:

Phone: 979-846-7870

www.healthquesthomehealth.com

1. You have the need for skilled nursing, physical therapy, occupational therapy, or speech therapy services 2. You are homebound.

3. Your physician certifies your plan of care.

What does it mean to be homebound? You can be considered homebound if:

1. Leaving your home requires considerable and taxing effort.

2. Taxing effort can mean that you require help from another person to leave your house.

3. Taxing effort can mean that you require the use of a wheelchair, walker, crutches, or cane.

4. Taxing effort can mean that you are fatigued after you go out and need considerable time to rest.

Who decides if I am homebound?

Information provided by you and/or your family, your physician determines if you are homebound.

How much will home health care cost me if I qualify?

If Medicare is your primary insurance, 100% of services are covered. If you have an HMO, PPO or other primary insurance, contact your provider for complete details.

1 2 | J a n u a r y 7, 2 0 1 4

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T H E B R YA N - C O L L E G E S TAT I O N E A G L E

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CALENDAR Ongoing

Sit and Fit Chair Exercises - Get a workout while sitting in a chair. Seniors meet at Southwood Community Center, 1520 Rock Prairie Road in College Station, every Monday, Tuesday and Thursday, from noon to 12:45 p.m.

For more details, contact the center at 979-7646351 or College Station Parks and Recreation Department, Senior Services at 979-764-6371 or mrodgers@cstx.gov.

Line Dancing - Southwood Community Center, 1520 Rock Prairie Road in College Station, holds line dancing for seniors on Tuesdays from 1:30 to 2:30 p.m. and on Fridays from 10:30 to 11:30 a.m. For more information, contact the center at 979-764-6351 or College Station Parks and Recreation Department, Senior Services at 979-764-6371 or mrodgers@cstx.gov.

Bluegrass Jam Session – Bluegrass Jam Session is held from 1:30 to 3:30 p.m. on Tuesdays at Southwood Community Center, 1520 Rock Prairie Road in College Station. All levels welcome to participate. Bring string instruments and a friend. For more details, contact the center at 979-764-6351 or College Station Parks and Recreation Department, Senior Services at 979-

1 4 | J a n u a r y 7, 2 0 1 4

764-6371 or mrodgers@cstx.gov.

Friday Bridge - Southwood Community Center, 1520 Rock Prairie Road in College Station, offers of bridge for seniors every Friday from 9 to 11:30 a.m. For more information, contact Southwood Community Center at 979-7646351 or College Station Parks and Recreation Department, Senior Services at 979-764-6371 or mrodgers@cstx.gov.

42 dominoes - Seniors meet every Thursday to play 42 at Southwood Community Center, 1520 Rock Prairie Road, from 9:30 to 11:30 a.m.

New players welcome. For more details, contact Southwood Community Center at 979-7646351 or College Station Parks and Recreation Department, Senior Services at 979-764-6371 or mrodgers@cstx.gov.

Jan. 8

Computer Club for Seniors – The Computer Club will discuss “Income Tax Programs.”

Meetings are held at the Carter’s Creek Training Room, 2200 North Forest Parkway in College Station from 9 to 10:30 a.m. Free; no preregistration needed. For more details, contact 979-764-6371 or mrodgers@cstx.gov.

Jan. 13

Registration begins for Brazos Valley Senior Games - The city of College Station is hosting the 2014 Senior Games Feb. 20 to Feb. 23. Games are open to all adults 50 plus. Events include track and field, swimming, three-on-three basketball, basketball skills, cycling, horseshoes, washers, archery, tennis, bowling, a 5K, pickleball, golf, ladies’ volleyball, 42 dominoes and disc golf.

Registration is Jan. 13 to Feb. 7. For more details, visit cstx.gov/seniors or call 979-764-3486.

Jan. 15

Exploring History Luncheon - The College Station Historic Preservation Committee and Parks and Recreation Department present monthly lectures with lunch on the history of the community. Bart Humphries will present the College Station Fire Department’s history.

Luncheons are held at Aldersgate Church, 2201 Earl Rudder Freeway South. A reservation is necessary for lunch; cost is $5. Lunch is served at 11:30 a.m. Reserve by Jan. 10 at 979-764-6351 or mrodgers@cstx.gov.

Jan. 16 Movie and Popcorn – Seniors are invited

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to enjoy free popcorn and a free showing of “Splendor in the Grass” at Southwood Community Center at 1 p.m. Contact Southwood Community Center at 979-764-6351 for more information.

Jan. 22

Free workshop on writing family history - Will show how to prepare and write a family history. Held from 9:30 to 11:30 a.m. at Southwood Community Center, 1520 Rock Prairie Road in College Station. Register at 979-6371 or mrodgers@cstx.gov.

Jan. 27

Senior Advisory Committee - Meets the last Monday of each month at Southwood Community Center, 1520 Rock Prairie Road, at 10 a.m.

For more details, call 979-764-6371 or email mrodgers@cstx.gov.

Jan. 31

Birthday and Bingo - Seniors are invited to a birthday celebration with cake and Bingo, at 1 p.m. at Southwood Community Center, 1520 Rock Prairie Road. Bingo prizes provided. For more information, contact Southwood Community Center at 979-764-6351 or mrodgers@cstx.gov.

T H E B R YA N - C O L L E G E S TAT I O N E A G L E

Dining out can still be healthy Metro Creative Connection

Men and women with an eye on shedding a few extra pounds might feel as though dining out is a luxury their waistlines simply cannot afford.

But many restaurants recognize their customers’ growing desire for healthier fare. People can expect to find a host of nutritional items on the menu at their favorite local restaurant, making dining out both a viable and healthy option for those who want to put money back into their community while enjoying a night out on the town.

Of course, diners who want to ensure their next night out is healthy can take a number of steps before hitting the town with friends, family or that special someone.

• Peruse the menu ahead of time. Many restaurants now post their menus to their Web sites, where prospective diners can get a feel for the restaurant while examining the menu for foods they can feel good about eating. Look for low-calorie meals

T H E B RYA N - C O L L E G E S TAT I O N E A G L E

and choose a few candidates that you might want to eat when you arrive at the restaurant. Some restaurants may count the calories for you on the menu or explain where and why they buy their ingredients in an attempt to ensure their customers’ meals will be both delicious and healthy.

• Consider ordering off the menu. Ordering off the menu was a practice once reserved for bigwigs or restaurant regulars. But nowadays many restaurants recognize that some customers might be on restricted diets for medical reasons and are willing to work with their customers who still want to enjoy a meal out without putting their health in jeopardy. Ordering off the menu does not necessarily mean ordering a dish that isn’t on the menu. Ordering off the menu can refer to asking that ingredients like salt not be used to prepare your meal or asking that a dish is baked or grilled instead of fried. Many restaurants are amenable to such requests, but it’s up to the

customer to ask.

• Ask for smaller portions.

Smaller portions can help men and women maintain a healthy weight, and some restaurants even allow customers to buy half-portions for less money. If that option is available, take advantage of it. If not, skip the appetizer and dessert courses, and don’t be afraid to leave some food on your plate at the end of the meal. You can always have your meal wrapped.

• Share your meal. Out on a date with your special someone? Then order one entrée and let your server know you plan to share the meal. You might have to pay a little extra to share the meal, but you won’t be eating as much and the added cost of sharing will still be less than purchasing two entrées.

• Don’t forget to eat before you dine out. If you miss meals throughout the day before dining out at night, you’re far more likely to overindulge once you get to the restaurant. Be sure to eat a healthy breakfast and

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lunch and a healthy snack of fruits or vegetables before going out to dinner at night. If so, you won’t be as hungry when you arrive at the restaurant and you won’t overeat to combat that hunger.

January 7, 2014 | 15

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