My Communicator | Winter 2021

FINANCES

PURPOSE

FAMILY

HEALTH

Vol. 29, No. 1 | Winter 2021

The Four Pillars of the New Retirement PAGE 12

Are you living in an age-friendly community?

Join us online Feb. 12 for the AgeFriendly Delaware County action plan reveal! Our video, courtesy of Greif, Inc., and detailed plan shows how we can all work together to make our community friendly for all ages and abilities.

Learn more at MySourcePoint.org/age-friendly

NUTRITION

Defeating Older Adult Malnutrition The COVID-19 pandemic has increased social isolation for older adults, which can be a risk factor for malnutrition. Malnutrition, or poor nutrition, is when the body does not receive sufficient nutrients. Malnourished individuals come in all shapes and sizes; they may look healthy, carry extra weight, or be frail.

Malnutrition in older adults costs the U.S. an estimated $51.3 billion dollars each year. As many as one out of two older adults are either malnourished or at risk for becoming malnourished. Malnutrition happens for several reasons—natural changes that come with aging, including decreased appetite and changes in digestion, access or lack thereof to healthy foods, ability to grocery shop and cook, social isolation, or changes in mental health.

Ways to Act Against Malnutrition Malnutrition does not have to occur if all of us in the aging sector remain aware of the signs and symptoms of an older adult being malnourished and work to strengthen systems and programs that support older persons.

Intervening against malnutrition decreases hospital stays, reduces readmissions, and decreases health care costs.

See MALNUTRITION on page 11.

Find us at MySourcePoint.org and follow us on

WINTER CONTENT 01 Defeating Older Adult Malnutrition

Nutrition

SourcePoint Headquarters 800 Cheshire Road, Delaware South Office 1070 Polaris Parkway, #200, Columbus 740-363-6677 | MySourcePoint.org EIN 31-1354284

04 A Slight Change in Plans

Retirement Ready

07 The Year of Grief—and What Comes Next

Health & Wellness

08 Patients Postponing Cancer Screening

Health & Wellness

10 What's in Your Freezer this Winter?

Preparedness

12 The Four Pillars of the New Retirement Feature

14 A Glassful of Positivity Volunteering

15 Leaving a Legacy Philanthropy

16 From the Source

SourcePoint News, Programs, and Resources

18 A Survival Guide to Medication Management Caregiving

19 Grandparent Scams

Consumer Safety

20 Tired or Wired? Caffeine and Your Brain

Health & Wellness

21 Taking Care of Yourself during the Pandemic

Health & Wellness

22 Creative Writing: Reflecting on 2020 Arts

25 Logic Riddles | Sudoku

Fun & Games

26 Older Adults' Resilience to Pandemic Trauma Coronavirus

28 A Walking Workout

Health & Wellness

30 Recipes

Nutrition

31 Apple Support Scams

Consumer Safety

SourcePoint is the primary resource and starting point for professional expertise, services, and programs for Delaware County adults who want to thrive after 55. SourcePoint is a nonprofit 501(c)(3) organization. Services and programs are supported in part by the local senior services levy, corporate and private donations, sponsorships, grants, the Central Ohio Area Agency on Aging, and United Way of Delaware County.

2021 Board of Directors President: Richard Roell, ChFC, FFSI, RIA, MBA, Galena Vice President: Gretchen Roberts, MSN, NEA-BC, Powell Secretary: Alice Frazier, MD, Delaware Treasurer: Wren Kruse, JD, New Albany Adrienne Corbett, Delaware Becky Cornett, PhD, Delaware Carlos Crawford, MS, JD, Delaware Karen Crosman, Powell Jack Fette, Lewis Center Roger Lossing, CPA, JD, CFP, Lewis Center James Mendenhall, Powell Dennis Mowrey, Delaware Frank Pinciotti, Lewis Center Carolyn Slone, Delaware Jane Taylor, Dublin Michael Tucker, JD, Delaware Roger Van Sickle, Delaware Dennis Wall, Delaware The board typically meets the last Wednesday of each month at noon. Members of the public who wish to attend may call the executive director at 740-363-6677.

My Communicator is published quarterly and is made possible through advertisers, donors, and volunteers.

About 48,000 copies of each edition are printed and distributed throughout Delaware County. My Communicator is available at SourcePoint and more than 50 locations, such as libraries, senior living communities, health care facilities, and other nonprofit organizations. To find a nearby pickup site, contact SourcePoint at 740-363-6677. Read My Communicator online at MySourcePoint.org/publications.

To advertise or submit content for consideration, contact Alison Yeager, director of communications and development, at alison@MySourcePoint.org.

The appearance of advertising does not represent an endorsement by SourcePoint. We reserve the right to refuse any advertising.

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Redefining 55+ Living

Live in a neighborhood, belong to a community.

Caring for Your Loved One—and Yourself

Free Online Video Conference Mondays, Jan. 25‒March 1 1‒2:30 p.m.

Register at MySourcePoint.org/caregiver or call 740-363-6677 by Jan. 22.

To participate, either the caregiver or the care recipient must reside in Delaware County.

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Winter 2021

RETIREMENT READY

A Slight Change in Plans COVID-19 has caused some Delaware County residents to reshape their retirement As he began to see his retirement on the horizon, Rex Welker eased up on the gas and planned to cruise across the finish line at his own pace.

The longtime photographer—whose career includes a stint at The Delaware Gazette—was spending the bulk of his work time doing individual and team sports pictures for Delaware City Schools and the YMCA, along with pictures for St. Mary's. He'd already told the city schools that the 2019-20 school year would be his last, and he had a general retirement date—"Probably sometime in 2021," he said— etched out in his mind.

Then COVID happened.

In the early weeks of the pandemic, students were sent home from school and the YMCA closed. All sports photography came to a halt, and suddenly, Welker was faced with getting to retirement more quickly than planned.

"Essentially, I've had no business. I didn't even get all of the last school year's pictures done," Welker said. "I decided after the YMCA closed and had no real immediate plans for reopening that I'd tell them I was going to retire."

Welker is among the Delaware County residents—and others across the state and the country—who have had to rethink, recreate, or revamp their retirement plans due to the

coronavirus. A study conducted by Edward Jones, "The Four Pillars of the New Retirement," states nearly 68 million adults in the U.S. and Canada have had to alter their retirement schedule as a result of COVID-19. The study also states 20 million Americans and two million Canadians stopped making retirement savings contributions during the pandemic.

Read more about the four pillars of retirement on page 12.

The 63-year-old Welker said while he hoped to be able to work a bit longer, he and his wife, a retired schoolteacher, shouldn't be too impacted by the need to advance his original retirement date.

"I applied for Social Security for January 1," he said. "I've been putting into it since I was 15, and I'm fortunate that I've always put money in an IRA, which will pay for my health insurance."

Putting retirement on hold While there are many in Welker's situation whose retirement is coming ahead of schedule due to work stoppages, there are others who, for one reason or another, have had to put retirement plans on hold. Delaware County resident Andy Kastle is a manufacturer's representative in the food service industry who had plans to retire this past June.

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"When COVID hit, we were all confined to our offices and taken off the road," said Kastle, who's been in the industry for about 35 years. "We had no contact with our customers.

As of the middle of April, I was at my desk when I was used to being out on the road. We were hopeful then that business would start to trend back to normal in the summer, but COVID really impacted what we could do and who we could see."

Harden's decision was reinforced by a prior medical condition that required him to have stents put in his heart.

The change in work environment made Kastle rethink his decision to retire in the summer.

"She has to go between all three Willow Brook campuses for her job, and that's a big worry for her," Harden said. "We had a lot of work to do to determine benefits in order for us both to retire, but we've saved our whole lives and I think we have it figured out."

"I knew it was a difficult time for the company to try and hire someone, and I decided it wasn't how I wanted to go out, so I said I'd stay until the end of December," he said.

As of the time of Kastle's interview in November, he said half of his customer base was still not seeing their representatives. But even without things fully being back to normal, he was set in his decision.

"I knew this would be my last year regardless of whether it ended in June or December," he said. "It's time for me to go, and I'm ready. There's another rep in our company who handles other parts of Ohio and has now been there a year and a half. They feel comfortable transitioning some of my business to that person, and it's made the transition for the company easier."

A recent New York Times article states that many workers over 40 will need to work longer due to the pandemic and how it's affected their retirement from a financial standpoint.

Kastle said he'd done some financial planning prior to deciding on his 2020 retirement, but he'll also "take it as it comes" in 2021 and adapt as needed.

"I already do some volunteer work, and I've been active at St. Mary's Church and I'll probably step that up a bit, and then maybe something to generate some income," Kastle said.

As for what he won't miss about the job?

"I was driving to Dayton and Cincinnati weekly, and the winters were a little difficult," Kastle said. "I won't miss that."

Health is a factor Information from the Centers for Disease Control indicates that older adults are at a higher risk than others of developing a serious illness from the coronavirus, particularly if dealing with other medical conditions. Ed Harden took that into careful consideration when deciding whether to retire from his factory job of 42 years.

"I planned on retiring at 65, but with COVID we had several people off and I didn't want to take a chance getting it," Harden said. "I decided at the age of 62 I was going to retire."

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"Just the threat of getting it while having a weaker heart helped with the decision," he said.

Harden said his wife, who works in human resources for Willow Brook, is joining him in retirement. Initially planning to also work until age 65, she retired in December.

The pandemic has caused Harden and his wife to take similar health-related precautions in their personal lives, as well.

"We don't go out to eat in restaurants, and we do wear our masks all the time," he said. "Back in the spring, we'd order groceries and have them delivered and we'll probably start doing that again."

An impact on socialization For many, the coronavirus has impacted more than just the "when" of retirement. It's also affected what can be done in retirement, and with whom. Jan Wiltjer is a certified Shiatsu therapist who's had an office in Worthington, volunteered for Hospice, and provided programs for a nonprofit at Ohio State University's James Cancer Center called JamesCare for Life.

"I've always been a busy type of person," said Wiltjer, who also did food prep work for the Olentangy Local School District.

"My sister-in-law worked in the Westerville schools and suggested that to me. I worked in Westerville for a little while and then at Olentangy. I was prepping and serving food, and I worked the cash register. I got to see the kids and work with good people. I don't have that income now due to COVID." See CHANGE on page 6.

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Winter 2021

Change From page 5

More importantly for Wiltjer, she doesn't have the day-to-day interaction with people, which is what she misses most.

"I've had to cut into my savings more; the income I had at the schools would pay for food and things like that. But we own our house and I've been very blessed. But it has affected me very much socially," Wiltjer said. "I'm definitely a people person. I haven't gone back to the schools, but I'm hoping to go back."

She has found a way to keep busy, however, while helping others in the meantime.

"I had been a driver for Meals on Wheels in 2016-2017, but then my aunt in North Carolina was ill so I went there to help her," Wiltjer said. "Once COVID hit, I knew SourcePoint needed more volunteers, and I was going stir crazy. I called and came in when they were reintroducing more of the inside work."

Wiltjer was informed in the fall that, because she is an inside Meals on Wheels volunteer and helps load the cars, she will have to be tested every two weeks for COVID, per the health order related to senior centers.

"I'm good with that," she said.

"I think we have a civic duty and human obligation to help others."

Wiltjer said she's made a point to be careful with all of the other socialization she does, too.

"In the beginning we'd just stay outside to visit with family. I think around Mother's Day we actually went in my daughter's house," she said. "Wearing a mask is normal. We don't really go out to eat. And luckily I'm not health compromised."

She's conducting virtual Shiatsu classes and said she's thankful for the socialization that technology permits.

Harden said he and his wife have had to put their retirement travel plans on hold, but he knows it's safer to wait.

"If everything was normal, we'd be traveling, but that won't happen for a while," he said. "Most of the family is in the area, but we haven't seen each other due to this. We just keep it to immediate family."

Harden has been able to stick to his weekly walking regimen for his health, but said he's hoping to make that a more social activity soon.

"I set up an elliptical and treadmill when it gets colder, but hopefully I can get back to SourcePoint," he said.

Kastle said plans to go to Florida later in the winter are still on the calendar, but he's prepared to alter those plans if the pandemic calls for it, much like he did with his retirement plans and his plans for gatherings over the holidays.

"It's unfortunate, but this will get behind us at some point," Kastle said.

Welker said he's also limited time with family, and travel restrictions have helped make his retirement a reality.

"Part of the reason I can take early retirement is we can't travel anywhere, so that won't cost us money. Traveling gets expensive, so I'm fine with that," Welker said. "I had definitely planned on working a bit longer, but it is what it is. I can't blame anyone for COVID, and we were pretty well prepared for retirement. I was already working my way there."

Jeff Robinson is a feature writer for My Communicator.

Are you a Delaware County resident who: Needs an emergency supply of food?

Is about to have your water turned off?

Is about to be evicted?

Has run out of a life sustaining prescription?

If this describes what you are going through, you should call us at (740) 363-6284 or visit our office at 138 Johnson Drive, Delaware. You can also e-mail us at info@delawarepeopleinneed.org. We may be able to help you so you have time to find a long term solution to your problem.

People In Need, Inc. of Delaware County Ohio (PIN) is a non-profit 501(c)(3) entity that is dedicated to assisting families and individuals of Delaware County in a collaborative effort by providing personal emergency assistance with dignity and respect in their time of need.

You can learn more about PIN by visiting us on the web at: www.delawarepeopleinneed.org or visit us on Facebook.

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HEALTH & WELLNESS

The Year of Grief—and What Comes Next 2020 has certainly proven to be a year full of challenges, and unfortunately, these challenges continue.

Our world and how we navigate it has changed in many ways. We have experienced many losses. These losses may be in the form of canceled weddings or other family events, postponed trips, graduations, sporting events, or just school as it used to be.

We miss our friends and coworkers, our old routines, and mostly, our ability to have some control. These changes have left us with a whirlwind of emotions. We have become irritable, sad, anxious, and fearful. This is grief and this is what grief does. Grief is a normal reaction to loss—whatever the loss may be.

Then, there have been the deaths. The deaths of family and friends who have died alone. The funerals that could not happen because we could not gather.

There are multiple layers of loss, therefore multiple layers of grief.

Some common—and normal—signs of grief include: • The inability to focus on tasks, lack of concentration even on mundane tasks.

• Being angry or irritable.

• Lack of energy and fatigue.

• Lingering sadness.

• Feelings of isolation.

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• Increase in somatic symptoms, such as headache, body aches, or infections as immunity declines.

It is extremely important to recognize the symptoms of grief, which let us know that we need to pay attention to what we need to heal.

As we go into 2021, there are several things that may help ease our grief.

Practice good self-care. Do something that brings you joy. Take a walk, attend a virtual exercise class, or meditate.

Give yourself time to grieve. The process of grief can take a while, so don’t rush yourself into “being better.”

Grief takes as long as it takes and everyone grieves differently.

Know that whatever emotion you feel is OK. It is OK to be angry or sad. It is even OK to be happy or feel joy. You have to give yourself permission to feel what you feel.

Try not to isolate. Even while social distancing. Reach out by Zoom or text message, which will also help others who are isolated. Any interaction is beneficial at this time.

Seek support. Identify family or friends who will allow you to verbalize feelings and will lend a compassionate ear.

Don’t be afraid to seek professional support if you feel your grief interfering with daily functioning. Counselors are offering virtual visits so there is no need

for contact. Google "grief support" for options available in your area.

Journal. Even if you just write down a few feelings a day. It helps to be able to look back and see that you have made progress in how you feel.

Find something to be grateful for every day. It keeps us centered.

Source: Pamela Gompf, OhioHealth At Home, Manager of Bereavement Services, OhioHealth Hospice. Learn more at ohiohealth.org.

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Winter 2021

HEALTH & WELLNESS

Patients Postponing Cancer Screening due to COVID Millions of people are at risk from delaying cancer screening tests in their efforts to stay home and prevent the spread of the coronavirus. But avoiding recommended check-ups and screening tests poses a secondary risk.

Early diagnosis is critical to improving cancer treatment outcomes, so with many patients putting off cancer screening appointments, they are decreasing one risk while increasing another whose outcomes can be equally severe. Cancer screening has dropped dramatically over the past months, including screenings for some of the more commonly diagnosed cancers, such as breast cancer and colon cancer.

Prevention remains the greatest cancer protection we have, which makes it vital for physicians to remind their patients about the screening options available to them. See the infographic on page 9 for a view of what our data tells us about the recent decline in cancer screening tests and the serious risk such delays pose to patients.

Source: LexisNexis® Risk Solutions. Learn more at risk.lexisnexis.com.

Without early detection, many cancers that could be more easily treated may reach advanced stages before being identified, leading to greater complications and worse health outcomes. Following this decline in screening from health care providers, we may see a rise in later stage cancer cases, resulting in more severe symptoms and a high number of cancer deaths.

VIDEO SUPPORT GROUPS Being a caregiver for a loved one takes time, effort, and hard work. And you don’t have to do it alone!

Join us at home from your phone, tablet, or computer, or use the phone-call-only option!

Register with jadams@MySourcePoint.org or call 740-203-2399.

JANUARY

Wednesday, Jan. 6, 11 a.m.

Tuesday, Jan. 12, 10 a.m.

Thursday, Jan. 14, 5:30 p.m.

Wednesday, Jan. 20, 11 a.m.

Tuesday, Jan. 26, 10 a.m.

Thursday, Jan. 28, 5:30 p.m.

Multiple dates and times are available each month.

Learn more at MySourcePoint.org/caregiver SourcePoint’s caregiver programs are funded in part by the Central Ohio Area Agency on Aging.

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COVID-19 is helping cancer win.

Stay safe, don’t stay away ... because cancer doesn’t stay at home.

Our data is pointing to an alarming trend of patients postponing cancer screenings.

Early detection greatly increases chances for successful treatment, so these delays in diagnoses will likely lead to presentation at more advanced stages and worse clinical outcomes.1 MILLIONS ARE AT RISK DUE TO DELAYED CANCER SCREENING Cancer screenings plummeted during stay-at-home orders2 Mammograms

Skin Cancer Screenings

Colonoscopies

Leading to drastic drops in newly diagnosed cancer patients3 -21.7% -38.7%

Breast

-33.5%

Colorectal

-30.7%

52% 88%

58% 74% April

May

-37.2%

63%

Gynecologic Genitourinary (males)

-37.8%

Hematology -29.2%

91%

Brain

-27.1%

Lung and Bronchial Oral

It’s time to reverse this trend. Help us stop the spread of cancer before it’s too late.

Pharmaceutical or medical device manufacturers — let your provider customers (physicians) know the importance of reminding patients about regular checkups and screenings to improve clinical outcomes.

Oncology trends insights: risk.lexisnexis.com/healthcare/life-sciences Screening trends insights: lnrs.net/CancerTrends2020 (or email covid19@lexisnexisrisk.com) 1. World Health Organization, www.who.int/cancer/prevention/diagnosis-screening/en/ 2. LexisNexis MarketView data, April & May 2020 data (compared to 2019); 3. Average percentage of change from April–July 2020 (compared to 2019)

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Winter 2021

PREPAREDNESS

What's in Your Freezer this Winter?

A stocked icebox can make life easier in unpredictable times When COVID-19 hit, many people realized that freezers could do much more than hold a few frozen pizzas and ice cream. It became an essential part of food storage in the kitchen and a way to prepare in an increasingly erratic time.

When it comes to shortages of certain food items, limiting trips to the grocery store to prevent virus exposure, and stocking up on prepared meals in case of illness or to deliver to a struggling friend, the freezer plays an essential role.

But keep a few things in mind so you end up with the ingredients you need or a delicious meal, while avoiding dreaded freezer burn. Here's how to get the most out of your cold food storage.

Avoid freezer burn To stave off the icicles that can make their way into frozen foods, make sure you are freezing items properly. For starters, always freeze food once it has cooled down, not while it's still hot. Make sure you get as much air out of your storage container as possible and seal tightly to prevent air from getting in and causing freezer burn.

You don't need fancy packaging to freeze things. Plastic “freezer bags can work great for things like soup, plus they can freeze flat so they take up less room,” says executive chef Jeff Stamp of Hampton + Hudson in Atlanta.

If you are freezing leftovers, wrap them in foil first for extra protection before putting them into a zip-top plastic bag. A vacuum sealer to suck all the air out helps food last just a little bit longer.

You'll also want to make sure to freeze what private chef Ian Martin calls “mono meals,” or each type of food separately, since you'd typically reheat at the same temperature and time. If, for example, you've frozen a meal of pork chops, green beans, and potatoes all in the same container, reheating can get tricky. “It's the worst when you have a perfect burger, but your broccoli is overheated and gummy,” Martin says.

Organize your freezer space You should have a variety of foods in your freezer. To save trips to the grocery store this winter, make sure to have a selection of healthy staple items—chicken, fish, frozen vegetables and fruits, and maybe even a few healthy frozen meals in a pinch. (We won't tell if you stash your favorite ice cream or chocolate in the freezer, too.)

Most importantly, don't let your freezer become a bottomless pit where you can't find anything. Create an organizational system for your freezer—just like you would for the fridge or pantry.

"The number one thing I'm going to recommend that you do is to label the foods that you freeze,” says Amy Gorin, a registered dietitian in the New York City area who specializes in plant-based foods. “Add the dates and use the first-in, firstout system so that you place older items toward the front of the freezer, so they get used up first.”

Extend the life of ingredients Overripe bananas, spinach that's just starting to wilt, and a garden surplus are all great ingredients to put in the freezer.

Chef Andrew Iwansky from restaurant Datz in Tampa loads up berries at the end of each summer to use throughout the year. He throws them in yogurt and smoothies, cooks them into oatmeal, or adds them to pancakes.

Martin consumes lots of fruits and vegetables to help stay healthy and combat stress, but he cautions, “Keep in mind that high-water-content foods will be best for juicing or blending, but not great for thawing and eating.” So throw those extra vegetables into a smoothie or soup.

You can even freeze fresh herbs in an ice cube tray. You can either place chopped herbs in the tray and pour boiling water over them (to blanch them and retain color) before you freeze them, or you can freeze them in olive oil to create an infused oil great for pastas. Just pop out a cube to add to sauces, dressings, or pastas. It doesn't hurt to just have a few bags of store-bought frozen vegetables on hand, too, for a quick side or addition to fried rice or pastas.

Source: Samantha Lande, AARP. Learn more at aarp.org.

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Making and Freezing Extra Meals The freezer is a great place to store extra meals for a friend in need, a guest over for a last-minute dinner, or on a night where you just don't feel like cooking.

1. Freeze in appropriate portions. Consider what one serving would be like and freeze in portions that make sense for your use. If you are cooking for a family or a friend's family, adjust sizes accordingly.

2. Make an extra batch of whatever you cook for a freezer meal. If you are making meatballs or lasagna, it's much easier to double the recipe than to have to make it again just to freeze. Eat one now and freeze one for later.

3. Soups and chilis freeze very well and heat up quickly.

Freeze a portion or two each time you make soup and you'll have a great variety later on.

4. Don't discount breakfast. Muffins, breakfast burritos, even banana bread (just slice before freezing) make great additions to the freezer.

5. A little treat. Cookie dough can often be frozen, and you'll be able to throw a fresh batch of cookies into the oven quickly.

Malnutrition From page 1

Be aware. Ask older adults or their caregivers these questions: • Have you had weight loss without trying?

• Has your appetite changed?

• Are you not able to eat well or only able to eat small amounts?

• Do you feel weak or tired?

• Have you had swelling or fluid accumulation?

If any of these questions are yes, suggest they contact their medical provider and set an appointment with a Registered Dietitian Nutritionist.

Support organizations that help fight malnutrition There are a number of webinars, resources, and patient stories available at nutritioncare.org to help spread the word.

Partner with local food pantries and local congregate and home-delivered meal service providers—like SourcePoint— to help identify older adults in need and give your time by volunteering, donating food, or donating money.

Connect older adults to resources in your area by helping them with a Benefits CheckUp at benefitscheckup.org or by using the national Eldercare Locator at eldercare.acl.gov.

Source: Meredith Ponder Whitmire, Generations, American Society on Aging. Learn more at generations.asaging.org.

Find some freezer-friendly recipes on page 30.

Help Set the Table for Future Seniors By providing about 250,000 meals to Delaware County seniors each year, SourcePoint delivers the nutrition, friendly connections, and safety checks that help seniors live safely in their own homes.

To ensure our made-from-scratch meals continue as our older population increases in the coming years, we rely on donations to boost our funding. The support of our community ensures that we are able to serve more seniors today—and in the future.

When you contribute to SourcePoint’s Meals on Wheels program, you’re investing in a better life for the seniors in our community. You become our partner not only in providing nutritious meals, but also in enabling local seniors to maintain their independence and quality of life.

We are grateful for every donation, regardless of the amount. Moreover, we are grateful for you. You are part of our mission to help our community set a course to live well after 55.

Make an impact at MySourcePoint.org/give today.

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FEATURE

The Four Pillars of the New Retirement Retirement is the beginning of a new journey filled with new possibilities and new questions In August 2020, Edward Jones and Age Wave launched “The Four Pillars of the New Retirement” thought leadership study in the U.S. and Canada. The study is based on a nine-month investigation into what it means to live well in retirement during which we surveyed 9,000 adults across the U.S. and Canada, interviewed over a dozen subject matter experts, and heard from nearly 100 working and retired adults through qualitative research.

A new definition of retirement is emerging, and it requires new thinking about how one can successfully plan for and live well in retirement. The four pillars of the new retirement are health, family, purpose, and finances. They are inextricably interconnected, and each is essential to thrive in the new retirement.

The new retirement is becoming an exciting and fulfilling stage of life—with new choices, new freedoms, and new challenges. Few retirees may still see retirement as a time for rest and relaxation, but the majority (55% in the U.S. and 51% in Canada) define it as “a whole new chapter of life.” Retirees have freedom from many work and family responsibilities and freedom to explore new options and pursue new interests.

The New Retirement and the COVID-19 Effect COVID-19 has caused nearly 68 million adults in the U.S. and eight million in Canada to alter their retirement timing. While many are moving out retirement timelines, some say they plan to retire earlier due to health concerns or wanting to spend their time in ways that matter more to them. Twenty million Americans and two million Canadians stopped making retirement savings contributions during the pandemic, driving retirement financial confidence even lower than it was prior to COVID-19.

Despite the disproportionate health impact of COVID-19 on older adults, they are displaying greater resilience and report coping better than younger adults during the pandemic. In the U.S., 37% of Gen Z and 27% of Millennials said they have suffered mental health declines since the pandemic began, while only 15% of Baby Boomers and 8% of Silent Gen respondents said the same. A similar trend appeared in Canada with 38% of Gen Z reporting mental health declines compared to 7% of Silent Gen. For more information, visit edwardjones.com.

Source: Age Wave. Learn more at agewave.com.

PILLAR 1: HEALTH

Lifespan and Healthspan— Uncertainty and Opportunity

More than nine in ten retirees in the U.S. and Canada say that “it’s never too late to improve your health,” yet there is an intention/action gap with too few taking regular healthy actions like exercising and eating healthfully. Consequently, our healthspans do not match our lifespans, with older adults in the U.S. and Canada living an average of 9 to 10 years in poor health. Cognitive or “brain” health is of supreme importance and worry for retirees. Alzheimer’s and other forms of dementia are the conditions that retirees in both countries fear the most—more than cancer or heart attack or even infectious diseases like COVID-19.

Things to consider: • What steps can you take today that could improve your overall physical and mental health?

• If you needed prolonged care, who would you want to provide that care and where?

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“Families of affinity are the deep, core social relationships in our lives that inspire us.”

- James Hughes, JD, Author of Family Wealth

PILLAR 2: FAMILY

The Expanding—and Morphing— Family Circle Positive family relationships and close social connections play a major role in promoting health and total well-being in retirement, while isolation can lead to disability, illness, and a shorter lifespan. For most Americans and Canadians, family extends beyond blood relatives to include families of affinity, anyone they love and care for. Retirees display enormous generational generosity, with a large majority of retirees willing to offer financial support to family members, even if it means sacrificing their own future financial security. In the U.S., 24 million Americans have provided more financial support to adult children due to the pandemic. The vast majority of retirees say they would rely on family if they needed long-term care, yet one of their greatest fears is becoming a burden on their family members.

Things to consider: • How might you become a burden on your family, and what can you do now to avoid that?

• Do you anticipate offering financial support to family members during retirement, and for what purpose(s)?

MySourcePoint.org

PILLAR 3: PURPOSE

The Sustaining Power of Purpose

Retirees with a strong sense of purpose are happier, healthier, and live longer. They report deriving their strongest sense of purpose from spending time with loved ones.

They also face a new challenge and opportunity: how to use their newfound “time affluence” with roughly a third of retirees in the U.S. and Canada struggling to find purpose at the beginning of retirement. They don’t just want to keep busy; they want to spend their time in meaningful ways and to feel useful more than youthful. While only one-quarter of Americans and one-third of Canadians have volunteered in retirement, 89% of Americans and Canadians agree that there should be more ways for retirees to help in their communities.

Things to consider: • What interests or priorities would give you a strong sense of purpose or fulfillment in retirement?

• What unique experiences and talents do you have that could be used to help others?

PILLAR 4: FINANCES

Financial Security and the Freedom It Brings Retirees say the role of money in retirement is to provide security and freedom. Over one-third of retirees in the U.S. and Canada say that managing money in retirement is even more confusing than saving for it. In the U.S., the top financial worry in retirement is the cost of health care and long-term care. Only 22% of U.S. retirees have budgeted for their health and long-term care expenses, and two-thirds of U.S. pre-retirees say they have no idea what their health and long-term care costs may be in retirement.

In Canada, the top financial worry for retirees is unexpected expenses with over half (56%) of retirees wishing they had budgeted more for unexpected expenses.

Things to consider: • How can you make your money last as long as you live, especially anticipating health care costs?

• How can you structure your finances in retirement to stay on budget, while still enjoying the money you’ve worked so hard to save?

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VOLUNTEERING

A Glassful of Positivity SourcePoint volunteers are renowned for the duration of their service, often sticking around for many years.

Lily Bean makes that list, having volunteered in various capacities for the last 14 years. Not bad for a high school senior!

Lily started delivering Meals on Wheels with her mom, Laura, when she was a small child. She recently used her college entrance essay to describe the profound impact that experience has had on her life. Lily’s essay demonstrates how exposing children to service at a young age can have a lasting influence.

For more information on volunteering with SourcePoint, contact Jill Smith, volunteer recruiter, at 740-203-2368 or jill.smith@MySourcePoint.org.

A Glassful of Positivity The glass case stares at me. In the case rests the ornate decor and china bowl filled with festive candies. The glass case detailing parts of someone’s life.

Photos intertwine through the case, special moments revealing someone’s happiest memories. Yet that joy is still present in the soul of who the glass case belongs to. I want what that case has, a love for life. The case belonged to Chloris, a 90-year-old petite woman whose hair was white as snow and wore glasses thicker than wood. A woman my mom and I saw every Friday for three years.

Another Friday that I sit with my mom waiting for the same instructions with maybe a hint of new announcements that’ll get the volunteers of Meals-onWheels talking. Even 7-year-old me knows exactly what to do every week,

what bags to grab, the clipboard of names we need, and the big white binder of information.

Sharon walks in, clipboard in hand, her thick blond hair swaying as she struts up to the front of the room, her words not exciting enough for my 7-yearold attention span to focus on. I just wait until my mom gets up to know it’s time to go.

I help my mom as much as my little muscles can as I lift the bags of stinky vegetables into our truck.

Then, my mom lets me get into the car and flip through the clipboard of names to see who of my elder best friends we get to visit today.

I patiently wait for the one house that makes my small heart swell. We weave from the big, scary highway into the small community of mobile homes.

Right in the front is Chloris’ brightly white painted home with a perfectly kept garden and clean-as-ever deck.

She sits in the window as we pull into the driveway. I jump out the car and up the loud metal ramp I stomp into Chloris’. She’s already moved from the window to her dining chair waiting for our arrival.

Chloris sits smiling with eyes lit up like a 5-year-old’s as I rush in. My mom walks in placing Chloris’ meals on her counter. Chloris starts asking her usual questions, “How was your day?”

“Would you like some candy?” “Any crazy life updates?”

My mom brings up family events that have happened and today Chloris begins to tell us about her family.

Chloris was not a mother but she said, “My nieces are like my daughters,” staring at the photos in her glass case.

Her husband was her best friend, but she always said when he passed, “I knew he wouldn’t want me to be a sad, mean old lady. So I choose to be joyful and love the life I have.”

Chloris always looked me in the eyes as she spoke, almost knowing how much my young self admired her ways. As she looked into my eyes that day saying how important choosing joy and love is, I realized how important being a positive person is in life. I could’ve seen delivering meals as a nuisance; instead, because of Chloris, I saw it as a way to appreciate life and the small things like a piece of candy from a 90-year-old woman.

So often I get caught up in the stresses of life, just trying to make it to the next day. Seeing Chloris enjoy the simplicity of everyday life, like seeing her volunteers once a week, sparked within me the idea that life is better when you decide to love, to be kind, and to be happy. Volunteering with my mom at a young age and visiting people like Chloris gave me the reason to live life with a positive perspective.

Understanding that the perspective we have on life and the mundane everyday things, dictates how we see the world and how we treat others.

MySourcePoint.org

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PHILANTHROPY

Leaving a Legacy Thank you for your ongoing support of SourcePoint. Each donation to the Delaware County nonprofit supports in-home care services like Meals on Wheels and personal care—services that help local seniors live safely and independently at home, where they want to be. Gifts support community programs like fitness classes, Medicare counseling, and caregiver support—programs that help us all live well as we age. We simply couldn’t fulfill our mission without you.

As you may know, there are many ways to make a gift to SourcePoint: • An end-of-the-year gift during our annual campaign.

• At special events like our Boxed Lunch Fundraiser and Fall Fundraiser.

• Gifts during special requests, such as last year’s COVID-19 campaign.

• A gift each month through our monthly giving program.

• Planned gifts, such as bequests, wills, estates, IRAs, and insurance policies. This is also known as legacy giving.

Let’s talk about legacy giving by your will or estate.

There is never a good time to think about when to write or update your will or estate plan. Yet, today is the perfect day. Once completed, you will have peace of mind. Your life savings and investments are important to you and your family so take the time to create your will.

My husband and I updated ours about four years ago, and now we need to update it again because we will soon have another grandchild.

A will is an evergreen tool that reflects your personal values and protects what is most important to you.

Once you complete it, you won’t need to change it until you have another lifestyle change. If you support our organization’s efforts to make Delaware County the best place to thrive after 55, consider leaving a legacy gift to SourcePoint—so your cherished values support future generations in our community.

The following language can be used if you are considering making a bequest within your estate to SourcePoint.

(Please note this language is not intended to serve as legal or tax advice and we strongly suggest you consult with your own advisors prior to making a bequest to any organization, including SourcePoint.)

Beautifully

614-276-1439

Percentage of Will/Estate I hereby give, devise and bequeath ____ percent (___%) of my total estate, determined as of the date of my death, to SourcePoint, a nonprofit organization located at 800 Cheshire Road, Delaware, OH, 43015, Federal Tax ID #31-1354284, for the benefit of _________________. (e.g., All Programs)

modlich-monument.com

Columbus | Delaware | Grove City | Westerville

MySourcePoint.org

Julie Zdanowicz is the development officer at SourcePoint, a 501(c)(3) nonprofit organization (EIN 31-1354284) and gold-level Guidestar participant. For more information on giving to SourcePoint, contact Julie "Z" at 740-363-6677 or give@MySourcePoint.org.

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Winter 2021

FROM THE SOURCE The latest news, programs, and resources available at SourcePoint.

Why Choose SourcePoint's In-Home Care Services?

Care. Our licensed professionals, called care consultants, work one-on-one with each client to customize a plan of needed services. They specialize in issues associated with getting older, and can often spot and prevent problems before they occur.

Convenience. Care consultants handle all service arrangements, including facilitating appointments and customer service with providers.

Cost. SourcePoint’s services are available to all Delaware County residents ages 55 and older. Eligibility for inhome care services is based on need, not income.

Services are available on a sliding fee scale, so copays differ for each client based on financial circumstances.

Whether you receive one service or five, you’ll receive just one monthly statement.

Learn more at MySourcePoint.org/care or 740-363-6677.

Legacy Giving Conversations

The Edie Balser

SCHOLARSHIP FUND

Making programs available to all.

Thanks to the contributions of generous donors, the Edie Balser Scholarship Fund helps individuals with modest incomes participate in a variety of rewarding programs at SourcePoint.

There is no annual fee for Delaware County residents ages 55 and older to join the enrichment center. A free community pass provides access to the center, as well as numerous free programs. Select programs, including some fitness, arts, and education classes, require a fee.

For qualifying individuals, scholarship awards help with up to 50% of program fees. If you or a loved one could benefit from participating in additional programs at SourcePoint, we can help!

For more information or to apply for assistance from the Edie Balser Scholarship Fund, visit the customer service desk at SourcePoint or call 740-363-6677.

To donate to the scholarship fund, go to MySourcePoint.org/give.

Online and In-Person Programs Schedule a oneon-one conversation with SourcePoint’s development officer, Julie Zdanowicz, to learn more about the basics of giving; how gifts impact an organization; connecting with an organization’s mission; working with financial advisors and other experts; and why you should consider planned giving.

Contact Julie "Z" at 740-363-6677 or give@MySourcePoint.org to schedule a phone or virtual appointment.

To help our community members stay engaged, keep moving, and learn something new, SourcePoint continues to offer online programming in arts, fitness, and education.

In-person programs are also available. These programs are limited in size and COVID-19 safety protocols have been put in place to ensure the safest environment possible for everyone participating.

Go to MySourcePoint.org/EC to see available programs.

Find visitor guidelines and related updates at MySourcePoint.org/restart.

Questions? Call us at 740-363-6677, Monday through Friday, 8 a.m. to 5 p.m.

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SourcePoint Unveils New Meals on Wheels Menus It is often said that if you see one Meals on Wheels program, you have seen, well, one Meals on Wheels program.

Across the country, Meals on Wheels programs operate in a wide range of models. Some deliver two meals a day, some only one.

Some offer a couple of meal choices each day and some only one.

Some create meals from scratch, some from processed foods, and some use a mixture of both. Some utilize catering companies to provide the food that drivers deliver. Some programs offer only frozen meals. Delivery can be every day, three times a week, or as little as once every two weeks. SourcePoint is unique in many ways—including the number of options offered daily, the number of volunteers utilized in all aspects of our operation, and our scratch cooking.

It is challenging to create delicious, appetizing food while following strict dietary guidelines. We are required to control the amount of sodium, calories, fat, and carbs, as well as portion size.

This is all done to ensure we are offering nutritious, healthy meals.

Our meals consist of over 80% scratch cooking, allowing us to use fresher and more nutrient-dense food.

Adding another challenge to the equation is the fact that we produce nearly 1,000 meals per day. With that said, our nutrition team is constantly searching for better ways to serve our clients and are excited to announce numerous changes to our 2021 menus.

Prior to the pandemic, we offered nine menu choices daily with two of those being a veggie or cheese tray. Often these were the only vegetarian options available. Over the course of the last couple of years, via our annual survey, clients communicated the desire for more vegetarian options and more protein options.

Beginning in January, we will offer six menu options each day, two of them vegetarian. All menus have been cross-checked to ensure each offers a different protein each day.

While our clients will still find some of their favorite meals, our chefs spent hours researching new recipes, too. All six menus have been moved to a six-week cycle, resulting in each meal offered just twice each quarter. Each menu is designed to include seasonal selections, allowing our staff to purchase food that is fresher, more nutritious, and flavorful.

Our mission is to serve local seniors nutritious, delicious meals that help them live the best life possible. SourcePoint is proud of the variety and quality of food we are able to provide our homedelivered and community cafe clients.

Karen Pillion is the nutrition program administrator at SourcePoint. For more information, go to MySourcePoint.org/nutrition.

KEEPING YOU HEALTHY THROUGH COVID-19!

At Sexton Dental your health and safety is our #1 priority!

We have Surgically Clean Air purifiers in every treatment room. These units are used in hospitals and rapidly recycle the air throughout our office to help keep us all safer by removing 99% of particles.

We also use a hands-free suction that reduces up to 98% of bio-aerosols created during your cleaning.

Your oral health affects your overall wellbeing. Delaying dental care could worsen medical conditions such as diabetes, high blood pressure, endocarditis and cardiovascular disease.

Please contact our office to schedule your visit.

MySourcePoint.org

740-363-2080

3769 Columbus Pike, Suite 110 Delaware, OH 43015 www.sexton-dental.com

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Winter 2021

CAREGIVING

A Survival Guide to Medication Management One of my most time-consuming and stressful tasks as a caregiver was managing multiple medications and supplements for my parents.

Being responsible for getting their prescriptions filled and doggedly ensuring there were no adverse drug interactions or side effects was difficult. Tracking and sorting all of the pills, liquids, creams, nasal sprays, and eye drops, and administering them all was exhausting.

How did I survive?

By finding practical ways to organize and track it all. Here are my top tips for making medication management easier.

Organize for more than a week Many years ago I helped my parents get set up with pill organizers so that Dad, who had Alzheimer's disease, and Mom, who'd had a stroke, could better track their daily intake. For a time, Dad filled the boxes; my sister Susie filled them when it got too confusing and stressful for him.

When I moved to Arizona to care for my parents, I took over the task. I soon realized that by the time I got all the supplies out and filled one week's pillbox, it didn't take much more time to fill up a second week. Eventually I was filling two months’ pill organizers at a time—a great time-saver that also made for fewer shopping trips or online orders.

The biggest problem I've had with pillboxes through the years has been finding a type that had individual compartments big enough to accommodate the plethora of pills my parents took.

Before she passed away, Mom took various drugs five times a day. (At one time she had an alarming 23 medications, which I whittled down.) I actually had to use two boxes for her—one with four compartments, plus a small, singlecompartment box.

For Dad, who took pills twice a day, I used giant pill organizers with four rows. Each two rows held a week's meds. I'd fill four of those mega-organizers at a time, for an eight-week supply.

Another time-saving option is presorted pill packets delivered directly from a pharmacy. Most of the major chains offer a

30-day supply, with each packet containing all pills to be taken with each dose.

There are also many technology-based pill organizers and dispensers that can help you plan. (See below.)

Create and maintain a list of meds With a comprehensive list, it's less likely you'll forget anything while filling the pillboxes. It also helps ensure that any additional caregivers or an emergency-response person can easily find the information.

I recommend making a chart or spreadsheet, with at least these categories: • Name of medication or supplement, and the strength. (e.g., 600 mg tablets) • Prescribing doctor's name and phone number.

• Purpose, such as blood pressure, thyroid, dementia, blood thinner, pain, etc.

• Dosage. (e.g., 600 mg, 1x/day; 25 mg, 2x/day) • Comments, such as the generic name, special instructions, refill dates, or auto-refill information.

I kept a copy of my list in a folder to bring for doctors’ appointments or hospital visits. (Bonus: Medical staff will be thrilled and impressed that you have all of this necessary information at your fingertips. I received a lot of kudos from my parents’ doctors over the years!)

Take advantage of technology Pillboxes and medication lists were my low-tech solutions, but I used some high-tech solutions, too.

I made the meds list easily accessible at all times by creating it as a Word or Excel file on my computer, which I could access on my smartphone or tablet via a cloud storage app.

(I used Dropbox, but there are several other free options.)

I also kept a copy in my Evernote app and another in a caregiving app I used.

Some caregiving apps make the process easier by allowing you to add information about pills by simply taking a photo of the medication bottles. (I prefer to be able to add my notes and comments.)

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There are also amazing smart electronic pill organizers and dispensers that sound an alarm when it's time to take pills and send notifications to caregivers when meds have or have not been taken. Some of these devices hold multiple weeks at a time, but they may be limited to a certain number of pills in each dose.

Prices range from about $15 for a simple pill organizer with alarms to more sophisticated dispensers that cost between $150 and $1,500. You can also set up motion sensors that notify you when your loved ones go to their pill organizers.

There are even robots that deliver medications in hospitals and long-term care facilities, so maybe one day we will all have one at home that can pop pills into our mouths!

The bottom line: Create a system—high-tech, low-tech, or a combination of both—that works for you and your loved ones and ensures that the correct medications are being taken at the correct times. A little organization can save lives, ease pain, and make everyone's life easier.

Source: Amy Goyer, AARP. Learn more at aarp.org.

CONSUMER SAFETY

Grandparent Scams “Grandma: I’m in the hospital, sick, please wire money right away.” “Grandpa: I’m stuck overseas, please send money.”

Grandparent scams can take a new twist—and a new sense of urgency—in these days of coronavirus. Here’s what to keep in mind.

In grandparent scams, scammers pose as panicked grandchildren in trouble, calling or sending messages urging you to wire money immediately. They’ll say they need cash to help with an emergency—like paying a hospital bill or needing to leave a foreign country. They pull at your heartstrings so they can trick you into sending money before you realize it’s a scam. In these days of coronavirus concerns, their lies can be particularly compelling. But we all need to save our money for the real family emergencies.

So, how can we avoid grandparent scams or family emergency scams?

If someone calls or sends a message claiming to be a grandchild, other family member or friend desperate for money:

Dave Lewis, Corrective Exercise Specialist/Brain Health Trainer

Call: 740-971-1966

Resist the urge to act immediately—no matter how dramatic the story is.

• In-Person Studio • 1-on-1 Virtual • In-Home Training

Verify the caller’s identity. Ask questions that a stranger couldn’t possibly answer. Call a phone number for your family member or friend that you know to be genuine. Check the story out with someone else in your family or circle of friends, even if you’ve been told to keep it a secret.

Don’t send cash, gift cards, or money transfers—once the scammer gets the money, it’s gone!

If you get a scam call, report it to the FTC at reportfraud.ftc.gov and to the Ohio Attorney General at ohioattorneygeneral.gov.

Source: Federal Trade Commission. Learn more at ftc.gov.

“I’m a serious Pickleballer but I’ve had stiff muscles & joint pain holding me back. Dave’s training is releasing my pain & building proper muscle mechanics so I can do what I love! He cares for body, mind & even soul through the entire process!” ~ Brian Mahon

Dave & Lindsay Lewis, Certified Personal Trainers

FIT FAM PERSONAL TRAINING, LLC Dave@FitFamPT.com • www.FitFamPT.com • facebook.com/FitFamPT

MySourcePoint.org

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Winter 2021

HEALTH & WELLNESS

Tired or Wired? Caffeine and Your Brain A hot cup of coffee or tea is a highlight of the morning for some people. It can make you feel awake and alert. Caffeine is the chemical that causes these sensations. But does caffeine have other effects on the brain?

Caffeine is found naturally in tea and coffee. But it is added to energy drinks and many types of soda. It’s even put in some snack foods and medications.

More than eight out of 10 adults in the U.S. consume caffeine in some form.

So how does caffeine wake you up?

Your body naturally produces a chemical called adenosine. It builds up in your body during the day.

“The sleepiness you feel at the end of the day—that’s adenosine,” explains Dr. Sergi Ferre, a brain scientist at NIH. Its buildup tells your brain when it’s time to rest.

Caffeine blocks adenosine from working on brain cells. This prevents you from feeling sleepy. “But the body adapts,” Ferre says. If you regularly consume caffeine, your body produces more adenosine. So people need more caffeine over time to get the same wakeful feeling.

Your heart may race, or you can feel anxious or sick to your stomach.

But caffeine doesn’t affect everyone the same way. That’s because people’s bodies can break it down at different speeds. How fast your body does this depends largely on your genes, explains Dr. Marilyn Cornelis, a nutrition researcher at Northwestern University.

Experts recommend some people avoid caffeine. These include people with gut troubles like acid reflux, people who have trouble sleeping, and people who have high blood pressure or heart problems. Children, teens, and women who are pregnant or breastfeeding are often advised to stay away from caffeine, too. Talk with your health care provider if you’re concerned about caffeine and your health.

“Even healthy people should avoid mixing caffeine with alcohol,” explains Ferre. “This is because caffeine can block the brain from feeling the depressant effects of alcohol. This

might lead someone to drink more than they normally would, increasing their impairment.”

But research suggests that caffeine on its own is likely harmless for most healthy adults in low to moderate amounts, says Cornelis. She and others are studying whether it might even have positive effects on thinking, learning, and memory.

“When you drink caffeine, your attention is greater,” she says. “That contributes to our brain’s ability to retain information. That might lead to improvements in long-term cognitive function.” Her team is exploring new ways to measure the effects of caffeine on the brain and the role genes play in your body’s response.

While a few cups of unsweetened coffee or tea a day are likely fine for most people, Cornelis adds, some sources of caffeine can contain a lot of sugar. Excess sugar isn’t good for the body or brain, she says.

Adenosine also makes it unpleasant to quit caffeine suddenly, says Ferre. If you take away the caffeine, extra adenosine in the body can cause feelings of withdrawal for a while.

Get enough sleep. Most adults need between seven These include headaches and and eight hours of sleep every night to feel rested. increased sleepiness.

Eat regularly. When you don’t eat, your blood sugar Caffeine also interacts with levels drop, making you feel tired. other chemicals in the brain.

Drink water. Staying hydrated can help you stay alert.

If you consume more than normal, some of these Take a break for exercise. If you’re feeling drained in interactions are what make the middle of the day, it helps to move around. you feel “overcaffeinated.”

Stay Alert Without Caffeine

Source: NIH News in Health.

Learn more at newsinhealth. nih.gov.

MySourcePoint.org

Winter 2021

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HEALTH & WELLNESS

Taking Care of Yourself During the Pandemic Everyone is feeling stress because of the pandemic. Due to its unpredictable nature, changing news, and uncertainty, it activates an anticipatory stress reaction in all of us. Our brains are wired to protect us, so we look for threats and negative stimuli in our environments. As this goes on over time for extended periods, it can be tiring and stressful.

It is imperative to take care of our minds and bodies by: Being aware of our emotions and noticing any withdrawals into isolation. Just by acknowledging how we are feeling, it gives us momentum into taking action towards what may help.

Allowing yourself to experience grief or loss. Don’t stuff down your reactions. It is OK to cry.

Taking care of your body, overall wellness, and self-care will drive emotional wellness. e.g., Enjoy nutritious food, limit alcohol, get your rest.

Reading or listening to a book that has been on your list for awhile. Reading is a soothing activity and studies show that

Journaling as a means of reflection and intention. Writing is cathartic and putting your thoughts on paper is healing.

Being mindful of your obligations: Don’t overbook yourself.

Saying yes too much can be taxing on your energy.

Being gentle with yourself. Notice your self-talk and adjust when you get too critical of yourself.

Using guided meditation or prayer. Studies show our brain waves change when meditating or praying, encouraging healthy neuroplasticity and helping support gratitude and positivity as we practice it.

Walking and being outside. Humans are like plants in that we do well with some fresh air and sunshine! This helps support serotonin production. The rhythm and repetition of walking has a relaxing effect, will help decrease apprehension and anxiety, and improve your sleep.

Taking a break from electronics and screens. Our brains are being overworked right now, and sometimes changing up the stimulation is beneficial. Avoid blue light screens, such as laptops and smartphones, about an hour before you go to bed. Blue light is activating and can disrupt falling asleep.

Limit the time spent on news channels and websites to a certain amount of time each day. Usually you can get the headlines in 15 minutes or less.

Kenzo is a terrific service dog.

He can help his owner cross streets, find doors and navigate stairs.

But, there’s one thing he can’t do ... he can’t read.

For that, his owner needs VOICECORPS.

Feelings of isolation and loneliness can rise in winter months.

Ironically, people tend to become more quiet and reach out less when they aren’t feeling well. If you haven’t heard from someone in a while, give them a call or send a message to say you are thinking of them.

HE CAN LEAD WE CAN READ

Victoria Alexander, LISW-S, is the Older Adult Program Coordinator at Syntero.

VOICE Audio access to the world corps

®

reading service

Services funded in part by

SourcePoint: Thrive After 55.

Call us for more information at (614) 274-7650 or visit us online at www.voicecorps.org.

MySourcePoint.org

after about 30 minutes of reading, most people experience additional relaxation sensations. If you have low vision or prefer audiobooks, you can access those online, through apps, and at local libraries.

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Winter 2021

ARTS

Creative Writing: Reflecting on 2020 SourcePoint's creative writing program has been meeting virtually since the coronavirus pandemic began last spring.

A recent assignment was to write about things that have occurred because of the pandemic, including resulting feelings, ability to pivot, and how challenges were overcome.

This Time Out of Time

The novelty wore off a long time ago and then the settling-in started. It is a heaviness that I feel in my body, as well as my spirit. I think that means it’s a soul thing. At the beginning I played with minor distractions: I stopped coloring my hair in March, bought too many canned goods, and changed all of the cabinet hardware in my bathroom and kitchen. Thinking I was spending too much time online, I deleted Candy Crush from my tablet and then put it back. Twice. My point is that small addictions have taken hold.

The presidential election was a major distraction. When it became clear that my candidate won, I felt a physical and mental release that is hard to describe. But the new freedup space in my psyche provided room for existing anxieties to grow and for new ones to move in and flourish. Fear has become a permanent resident that I don’t know how to evict.

I have tried owning that fear, ignoring it, and even running away from it. But I can’t run far enough or fast enough. My last resort is to accept it and extend a peace pipe. In other words, learn to live with my fears. So I have come full circle.

I’m looking for distractions again to crowd fear or at least make it uncomfortable while it lives in my bones.

Connie Hill is a member of SourcePoint.

Contentment

The year 2020 has prompted me to take my pulse to see how well I’m coping. To my continual amazement, I think I’m doing pretty well. I’ve had some minor disappointments, such as being selected as an Ohioana author, but then the in-person event was canceled. Like others, I sometimes feel relatively friendless, but then remind myself that emotion is simply because my friends and I can’t be together in person as we once were.

whom I have researched and written. I consider my Polish family, who, during World War II, lived inside the territory of the largest SS training camp outside of Germany. For six years, they and all the other villagers were forced laborers under the Nazis. I think of my widowed great grandmother, Jadwiga, sitting in her two-room house with dirt floors and a large ceramic oven for heat while V2 missiles were launched over the roof. Her nerves must have frayed each time she heard their whistle and the inevitable thunder as it crashed in some field nearby.

Jadwiga was not only an emotionally strong woman, but was also incredibly brave and generous. She covertly took food to starving neighbors who were forced to work on the Germans’ farms that once were theirs. When the Nazis were attempting to arrest her priest, he hid in the roof of the empty church right across the street from Jadwiga’s humble home. It was Jadwiga who covertly brought food and supplies to the priest for his six months in that roof home. If the Germans had discovered Jadwiga’s actions, they would have shot her immediately.

I think of my 10th great grandfather, Richard Warren, one of the Mayflower passengers in 1620. Separated from his wife and children, he experienced the miserable two-month journey followed by months of a cold New England winter.

He and others foraged in bitter weather searching for the best settlement, and then cared for his fellow passengers who were ill, half of whom did not survive.

During this pandemic, no one asks me to do anything so brave as Jadwiga’s or Richard Warren’s courageous actions.

Just wear a mask, avoid crowds, and stay at home as much as possible. When I start to feel sorry for myself, I reflect on all the people in history who found themselves under unthinkable situations and oppression. Some likely withered, but most found the emotional strength to take their situation day by day.

So, here I sit with my computer, television, books, and friends and family on Zoom to help me pass my days. Complaining and feeling down just doesn’t seem fitting or honoring to millions of people in history who suffered through real hardships. And so, I strive to simply be content.

Donna Gawell is a member of SourcePoint.

I discovered I have the gift of contentment, and it probably is hereditary. Instead of a gloomy pallor during these months, I spend my time contemplating my ancestors' lives about

MySourcePoint.org

Winter 2021

My Tribe

A quote by Nanea Hoffman: "When you find people who not only tolerate your quirks, but celebrate them with glad cries of "Me, too," be sure to cherish them.

Because those weirdos are your tribe."

You, my fellow writers, are my tribe.

We share a common bond, namely, the love of writing. We share tears over powerful emotions beautifully expressed.

We nod our heads in silent agreement as another writer expresses what we also feel. We laugh when a fellow writer shows us the absurdities in our own lives. We are sometimes envious, it's okay to admit it, when another writer reads words that we wish we had written. We learn from one another and are grateful for the lessons.

Over the past months I have discovered that I sorely missed our jokes, our laughter, and the camaraderie of our writing group. Most of all, I have missed hearing the words of my fellow writers, each with their own unique voice.

You are indeed my tribe and I have missed you.

Judy Titus is a member of SourcePoint.

Eight Months and Counting

Day by day, month by month, our pandemic year marches forward. Sometimes it is almost possible to forget about it and at other times it is almost too much to bear.

As March and April flowed into May the days turned brighter and the perennials pushed through the ground. The peonies sprang from the soil. We created new gardening beds and talked of future flowers and shrubs. We made plans to relocate some plants. We power washed the house in June and in July we took a trip to Colorado to see the family.

23 trim my hair without crying. Meeting friends in a parking lot with a lawn chair and a brown bag lunch is better than a phone call.

Meeting my book club members in the Planet Fitness parking lot under the sprawling shade trees is even more fun than meeting them over dinner in a crowded and noisy restaurant. And the wine is cheaper. I have learned that ordering online is too easy. I am on a first name basis with the Amazon driver.

I’ve also learned that I function more productively with a schedule. Unfortunately, there hasn’t been anything that remotely resembles a schedule during the past eight months. I’ve learned that barricading myself with a fortress of carbohydrates has a poorly desired effect. The muffin top sitting just about my waistband expanded into a double donut.

I’ve learned that one should not rely on the United States Postal Service. Or perhaps one should not rely on the Bureau of Motor Vehicles. My tags and registration expired in late September. Thinking it was safer to mail in the renewal rather than stand in a crowded line wearing my mask, I dropped the renewal in the mail on Aug. 24. When the tags did not arrive by Oct. 1 I made a trip to the BMV. After a 90-minute wait my number was called. I was told that there was a 10- to 12-week backlog and to sit tight. It will show up eventually, I was informed. And besides, the governor has extended the expiration date to Dec. 1. This wasn’t the news I expected to hear. My husband wanted to drive to Indiana to check on some property that we own there. I said driving through Ohio on expired tags is one thing, but will that be overlooked in Indiana?

We didn’t drive to Indiana. Two days before Thanksgiving, the tags appeared in the mailbox. Later that I night, I heard the governor extended the expiration date to July 1, 2021.

Just when I need to renewal my driver’s license.

Then suddenly there was a chill in the air and it felt like fall.

We pulled the last vegetables from the garden and talked about what needed to be done before winter returned. The car was serviced, tires purchased, and smoke alarm batteries changed. The snowblower was cranked up.

As we inch toward winter I will need to be ever vigilant about my mental health. I will engage with others by phone, FaceTime, and Zoom. I will rely on my husband for lively and witty conversation. I will read. I will write. Above all else, I will be grateful.

As the pages of the calendar turn, the coronavirus marches across the country leaving a terrible swath of destruction in its wake. Now it is impossible to forget about it. In the early months I knew no one who had been touched by the disease.

Today I know many.

Donna Bingham is a member of SourcePoint.

During these crazy months I’ve learned a few things. I can

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See CREATIVE on page 24.

24

Creative From page 23

PANDEMIC

A muffled voice drifted across the room, from a little boy sitting on a child’s chair.

“Papa, what was it like before we all had to wear masks and stay away from each other?”

I adjusted my face mask, and began to tell my great-grandson about the differences between my decades on earth and the way it is today. “My boy, that is a very good question. From the day I was born up until last year, I never had to wear a mask.

I rode a crowded bus to school and had classmates sitting close by in all directions. We never gave a thought to drinking out of a fountain in the hall, or sitting next to someone to eat our lunches. I went to a packed church on Sundays without fear of getting sick, instead of the drive-in services we now have, or watching services on TV. It was fun to eat in a restaurant instead of carryouts, or cooking at home. I always enjoyed grocery shopping so I could pick out the freshest fruit and milk out of the cooler, but now I either have someone else shop for me and deliver it to my door or I go to the store and someone with a mask places the groceries in the back of my car. Sometimes the bananas are too ripe or the milk is not as fresh or I get a substitution I don’t want, but at least I have avoided getting the virus so far.

I used to go to the mall in inclement weather and walk among the crowds, window shopping as I went. Sometimes I went into crowded stores to buy something I wanted, instead of having Amazon deliver it! I remember going to movie theaters with long lines to buy tickets, but now I watch movies on TV. I sure miss the theater popcorn!

We used to have large family gatherings to celebrate holidays, birthdays, or just for fun. Now we call one another or use the computer to see one another. I miss the hugs and kisses.

I traveled to Europe, Asia, Canada, Mexico, Central America, and Australia without fear of catching the virus. I have accumulated free nights at hotels and free flights on airlines that are not being used. Now I only travel by car, taking my own packed lunch or ordering carryout.

It was always fun to visit nurseries to pick out plants for my garden and yard. Now I order flower seeds for pickup and do not go into the store to buy shrubs or trees. This year I didn’t have the array of tulips, peonies, and many others blooming, but instead I had hundreds of beautiful zinnias.

Winter 2021 One of the biggest changes to me is that I have not been to a barbershop since last March, for fear of getting the virus. My hair is longer than it has ever been, and that look is 'growing on me!'

Now, my dear Travis, I don’t want you to be feeling sad about all this. After all, we are still able to be together as we are, to talk, and to share our love. We have enough food to eat, nice homes to live in, cars to take us where we want to go, freedom to worship as we wish, computers and TVs to let us explore the world and teach us what we need to know.

We live in the land of the free, and are able to choose the pathways our lives will follow. We are able to enjoy the wonders of nature all around us each and every day.

Best of all, you are here with me today so I can tell you in person how much I love you! One day, we will conquer the pandemic, and our lives will go back to normal again."

Travis first came to visit me with a sad face, but now he was beaming, as he shouted out, “I love you, Papa, and when I grow up, I want to be just like you!”

I am indeed blessed.

Donald E. Pearse Sr. is a member of SourcePoint.

Forging Civil Discourse

The anvil spews conflicted elements.

The hammer melds all doubt.

Stray shards of enlightenment thrust javelins into the cauldron of thought.

The demise of inertia accelerates any intrinsic idea.

Wordsmithing any biased consensus enhances polite coexistence.

In conversation waning doubt allows compromised opinions roiling in the cauldron to be measurably ladled out.

Ubiquitous Wisdom counsels meritoriously the mindful art of speaking eclectically.

Emerson Laird is a member of SourcePoint.

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Winter 2021

25

FUN & GAMES

Logic Riddles Solve these logic riddles to stimulate your brain. They require logical thinking and may involve math.

Sudoku EASY

1. If a wheel has 64 spokes, how many spaces are there between the spokes?

2. You buy me taken apart, to redo what has been undone.

Four of my pieces have one sharp corner, the rest of them have none. What am I? 3. What is the next letter in the sequence: BCDFGH__?

4. If you were to put a coin into an empty bottle and then insert a cork into the neck, how could you remove the coin without taking out the cork or breaking the bottle?

5. How many times can you subtract the number 5 from 25?

6. I am four times as old as my daughter. In 20 years time I shall be twice as old as her. How old are we now?

7. You live in a one-story house made entirely of redwood.

What color would the stairs be?

8. Always in you, sometimes on you; if I surround you, I can kill you. What am I?

HARD

9. Five apples are in a basket. How do you divide them among five girls so that each girl gets an apple, but one apple remains in the basket?

10. Which of the following words don't belong in the group and why? Corset, Coster, Sector, Escort, Courts 11. What common English verb becomes its own past tense by rearranging its letters?

12. Which word is the odd one out: Seventy, Brawl, Clover, Proper, Carrot, Swing, Change, Travel, Sacred, Stone?

13. What has to be broken before it can be used?

14. I am something people love or hate. I change people's appearances and thoughts. If one takes care of themself, I will go up even higher. To some people, I will fool them.

To others, I am a mystery. Some people might want to try and hide me, but I will show. No matter how hard people try, I will never go down. What am I? See Logic Riddles Answers on page 29.

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See Sudoku Solutions on page 29.

26

Winter 2021

CORONAVIRUS

Older Adults' Resilience to Pandemic Trauma Older adults are especially vulnerable physically during the coronavirus pandemic. But they’re also notably resilient psychologically, calling upon a lifetime of experience and perspective to help them through difficult times.

New research calls attention to this little-remarked-upon resilience, as well as significant challenges for older adults as the pandemic stretches on. It shows that many seniors have changed behaviors—reaching out to family and friends, pursuing hobbies, exercising, participating in faith communities—as they strive to stay safe from the virus.

“There are some older adults who are doing quite well during the pandemic and have actually expanded their social networks and activities,” said Brian Carpenter, a professor of psychological and brain sciences at Washington University in St. Louis. “But you don’t hear about them because the pandemic narrative reinforces stereotypes of older adults as frail, disabled, and dependent.”

Whether those coping strategies will prove effective as the pandemic lingers, however, is an open question.

“In other circumstances—hurricanes, fires, earthquakes, terrorist attacks—older adults have been shown to have a lot of resilience to trauma,” said Sarah Lowe, an assistant professor at Yale University School of Public Health who studies the mental health effects of traumatic events.

“But COVID-19 is distinctive from other disasters because of its constellation of stressors, geographic spread, and protracted duration,” she continued. “And older adults are now cut off from many of the social and psychological resources that enable resilience because of their heightened risk.”

The most salient risk is of severe illness and death: 80% of COVID-19 deaths have occurred in people 65 and older.

Here are notable findings from a new wave of research documenting the early experiences of older adults during the pandemic: Changing behaviors. Older adults have listened to public health authorities and taken steps to minimize the risk of being infected with COVID-19, according to a new study in The Gerontologist.

Results come from a survey of 1,272 adults ages 64 and older administered online in May. More than 80% of the respondents lived in New Jersey, an early pandemic hot spot.

Blacks and Hispanics—as well as seniors with lower incomes and in poor health—were underrepresented.

These seniors reported spending less face-to-face time with family and friends (95%), limiting trips to the grocery store (94%), canceling plans to attend a celebration (88%), saying no to out-of-town trips (88%), not going to funerals (72%), going to public places less often (72%), and canceling doctors’ appointments (69%).

Safeguarding well-being. In another study published in The Gerontologist, Brenda Whitehead, an associate professor of psychology at the University of Michigan-Dearborn, addresses how older adults have adjusted to altered routines and physical distancing.

Her data comes from an online survey of 825 adults ages 60 and older last March—another sample weighted toward whites and people with higher incomes.

Instead of inquiring about “coping”—a term that can carry negative connotations—Whitehead asked about sources of joy and comfort during the pandemic. Most commonly reported were connecting with family and friends (32%), interacting on digital platforms (video chats, emails, social media, texts—22%), engaging in hobbies (19%), being with pets (19%), spending time with spouses or partners (15%), and relying on faith (11%).

“In terms of how these findings relate to where we are now, I would argue these sources of joy and comfort, these coping resources, are even more important” as stress related to the pandemic persists, Whitehead said.

Maintaining meaningful connections with older adults remains crucial, she said. “Don’t assume that people are OK,” she advised families and friends. “Check in with them. Ask how they’re doing.”

Coping with stress. What are the most significant sources of stress that older adults are experiencing?

In Whitehead’s survey, older adults most often mentioned dealing with restrictions and the resulting confinement (13%), concern for others’ health and well-being (12%), feelings of loneliness and isolation (12%), and uncertainty about the future of the pandemic and its impact (9%).

Keep in mind, older adults expressed these attitudes at the start of the pandemic. Answers might differ now. And the longer stress endures, the more likely it is to adversely affect both physical and mental health.

Managing distress. The COVID-19 Coping Study, a research effort by a team at the University of Michigan’s Institute

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Winter 2021

27

for Social Research, offers an early look at the pandemic’s psychological impact.

Results come from an online survey of 6,938 adults age 55 and older in April and May. Researchers are following up with 4,211 respondents monthly to track changes in older adults’ responses to the pandemic over a year.

Among the key findings published to date: 64% of older adults said they were extremely or moderately worried about the pandemic. Thirty-two percent reported symptoms of depression, while 29% reported serious anxiety.

Notably, these types of distress were about twice as common among 55- to 64-year-olds as among those 75 and older. This is consistent with research showing that people become better able to regulate their emotions and manage stress as they advance through later life.

On the positive side, older adults are responding by getting exercise, going outside, altering routines, practicing self-care, and adjusting attitudes via meditation and mindfulness, among other practices, the study found.

“It’s important to focus on the things we can control and recognize that we do still have agency to change things,” said Lindsay Kobayashi, a co-author of the study and assistant professor of epidemiology at the University of Michigan School of Public Health.

Addressing loneliness. The growing burden of social isolation and loneliness in the older population is dramatically evident in results from the University of Michigan’s National Poll on Healthy Aging, with 2,074

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respondents from 50 to 80 years old. It found that, in June, twice as many older adults (56%) felt isolated from other people as in October 2018 (27%).

Although most reported using social media (70%) and video chats (57%) to stay connected with others during the pandemic, they indicated this didn’t alleviate feeling isolated.

“What I take from this is it’s important to find ways for older adults to interact face-to-face with other people in safe ways,” said Dr. Preeti Malani, chief health officer at the University of Michigan. “Last spring, Zoom family time was great. But you can’t live in that virtual universe forever.”

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“A lot of well-intentioned families are staying away from their parents because they don’t want to expose them to risk,” Malani continued. “But we’re at a point where risks can be mitigated, with careful planning. Masks help a lot.

Social distancing is essential.

Getting tested can be useful.”

Malani practices what she preaches: Each weekend, she and her husband take their children to see her elderly in-laws or parents.

Both couples live less than an hour away.

“We do it carefully— outdoors, physically distant, no hugs,” Malani said. “But I make a point to visit with them because the harms of isolation are just too high.”

Source: Judith Graham at Kaiser Health News (KHN), a nonprofit news service covering health issues. Learn more at khn.org.

28

Winter 2021

HEALTH & WELLNESS

A Walking Workout One of the ways the COVID-19 pandemic has reshaped our lives is that it has deprived many of us of our customary forms of exercise, such as gym workouts and group sports. (Another way is how we are eating.) To maintain fitness, health, and indeed sanity, many people have turned to walking (along with running and cycling)—which is fine to do outside as long as you keep your distance from others by observing the 6-foot rule and wear a face mask if you can’t avoid passing too close to other people on your walk.

If you are still staying home, just walking around your house or yard can help reduce the adverse health effects of being sedentary. And if it’s rainy or too cold and you happen to have a treadmill, you have no excuse not to get walking. Or perhaps your local mall has reopened, where you can get in a good walk on a rainy or snowy day, as long as it is not crowded.

Of all the ways to stay fit, walking is the easiest and safest, and is a great way to enjoy nature or city streetscapes. And after your walk, you know you’ve done yourself some good.

A brisk walk (usually 3½ to 4 miles per hour, depending on the length of your stride) burns nearly as many calories as running the same distance at a moderate pace and confers similar health benefits. Many studies in people with a variety of conditions, notably heart disease, diabetes, and prostate or breast cancer, have linked walking—and physical activity in general—with better health outcomes. Even slow walking and short walks may provide some benefits.

Here’s a small sampling of research about walking from the past few years: Metabolic benefits Mile for mile, brisk walking can reduce the risk of developing high blood pressure, diabetes, high cholesterol, and heart disease as much as running, according to a large observational study in Arteriosclerosis, Thrombosis, and Vascular Biology. The farther people ran or walked and the more calories they burned, the greater the reduction in risk.

Of course, it takes much longer to walk a mile than to run it, so you need to spend more time walking to get the same benefits as you would running.

Reduced risk of heart failure Walking at least 40 minutes two or three times a week at average or brisk pace was associated with a reduced risk of developing heart failure in postmenopausal women over a 10year period, according to a 2018 observational study in the Journal of the American College of Cardiology, which analyzed data from almost 90,000 participants in the Women’s Health Initiative.

Healthier arteries Sitting for long periods has many adverse effects on the body, including endothelial dysfunction—a reduced ability of arteries to relax and contract, which decreases blood flow and may increase long-term cardiovascular risk.

Walking can help counteract that, as was seen in a small study of 15 people, average age 36, in Physiological Reports in 2019. Participants sat at desks for four hours on three days, under three scenarios in random order: sitting without getting up; taking a two-minute walk every half hour; or taking an eight-minute walk every two hours. Uninterrupted sitting resulted in reduced blood flow in a main artery in the leg, while the longer walks prevented this (the shorter walks helped less).

Better blood sugar control Increased daily walking may help control blood sugar in sedentary overweight or obese people with elevated levels, according to a small Thai study in Diabetology International in 2018. Over three months, the middle-aged participants increased their walking to at least 10,000 steps a day, which resulted in lower blood sugar, as well as reduced blood pressure and waist circumference.

Less low back pain A review and meta-analysis of randomized trials in Disability and Rehabilitation in 2017 found that walking was as effective as other forms of exercise, including back-specific workouts, at reducing pain and disability and improving quality of life in people with chronic low back pain.

Improved knee osteoarthritis People with knee osteoarthritis often avoid exercise, thinking it will make their condition worse, but ex­­ercise can be one of the best treatments. Among many studies that have shown

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Winter 2021 this, a 2019 study in the American Journal of Preventive Medicine of 1,560 people with lower extremity (mostly knee) osteoarthritis found that moderate physical activity, including walking, for at least one hour a week over four years was associated with a significant reduction in disability, compared to being relatively inactive.

Enhanced brain function A clinical trial from Duke University, published in Neurology in 2018, found that among 160 older adults with cognitive impairment, those who walked briskly or cycled for 35 minutes three times a week for six months had significant improvements in executive function (the ability to plan and prioritize), compared to those who did not exercise.

Better mood and stress reduction Studies show that both walking and mindfulness can improve mood, and combining them—mindful walking—can have a synergistic effect, according to a study in Psychology of Sport and Exercise in 2018. What’s more, a study in Health Promotion Perspectives in 2018 found that brisk walking can improve mood as much as a short bout of meditation, compared to just sitting. And walking in a scenic locale may improve mood and reduce stress (as measured by blood levels of cortisol, a stress hormone) more than indoor treadmill walking or simply watching a video of outdoor scenery, according to a 2020 study in Environment and Behavior.

Logic Riddles Answers 1. 64. The space that comes after the 64th spoke, would be just before the first spoke.

2. A jigsaw puzzle.

3. J. This is a sequential list of consonants.

4. Push the cork into the bottle and shake the coin out!

5. Once, because after you subtract, it's not 25 anymore.

6. I am 40 and my daughter is 10.

7. What stairs? You live in a one-story house.

8. Water.

9. Give the fifth girl her apple in the basket.

10. Courts. All of the others are anagrams of each other.

11. Eat and ate.

12. Carrot. When the first and last letters are removed from the other words, they still spell another word.

13. An egg.

14. Age.

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29 Increased creativity A series of four studies appearing in 2014 in the Journal of Experimental Psychology, entitled “Give Your Ideas Some Legs,” found that students experienced a boost in creative thinking during and right after walking, compared to sitting.

Walking, especially outdoors, “opens the free flow of ideas,” presumably via both physical and psychological mechanisms, the researchers suggested.

Bottom line: Other types of exercise may be as beneficial as walking, and more strenuous workouts may yield additional benefits, but the simplicity of walking makes it a great option, especially these days. You need no equipment or special clothing, and you can do it just about any time, alone or with family or friends (keeping at least 6 feet from others until social distancing is no longer needed). Start by adding several short walks—even just five minutes—to your daily routine.

Source: Berkeley Wellness. Learn more at berkeleywellness.com.

Sudoku Solutions EASY

HARD

30 NUTRITION

Spanish Omelet This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a whole grain dinner roll.

INGREDIENTS 5 small potatoes, peeled and sliced (about 1 1/4 pounds total weight) Vegetable cooking spray ½ medium onion, minced 1 small zucchini, sliced 1 ½ cups green/red peppers, sliced thin 5 medium mushrooms, sliced 3 whole eggs, beaten 5 egg whites, beaten Pepper and garlic salt with herbs, to taste 3 ounces shredded part-skim mozzarella cheese 1 tablespoon reduced-fat Parmesan cheese

Winter 2021 DIRECTIONS 1. Preheat oven to 375 F. 2. Cook potatoes in boiling water until tender.

3. In a nonstick pan, add vegetable spray and warm at medium heat.

4. Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.

5. In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked Total Servings: 5 Nutrition Factsvegetables.

5 servings per recipe Food Choice List: Serving Size of omelet 6. In a 10-inch pie pan or∕ ovenproof skillet, add vegetable spray Lean Protein 1; Starch 1; Amount Per Serving Non-starchy Vegetable 2; Fat 1 and transfer potatoes and egg mixture to pan. Sprinkle with Calories 210 Note: Diabetic exchanges % Daily Value (DV)* low-fat Parmesan cheese and bake until firm and brown on are calculated based on Total Fat 6g 8% the American Diabetes 20–30 minutes.15% Saturated Fat 3g Association Exchange System. top, about Trans Fat 0g 0% 7. Remove omelet from oven, cool for 10 minutes, and cut into Cholesterol 125mg 41% Sodium 240mg 10% five pieces.

Total Carbohydrate 24g 9% 1

Dietary Fiber 3g

5

11%

Sugars 4g NUTRITIONAL DATA: Serving size: 1/5. Per serving: 210 calories, Includes 0g Added Sugars Protein 15g 6 grams fat, 3 grams saturated fat, 125 mg cholesterol, 240 mg Vitamin D 1mcg 4% sodium, 24 grams carbohydrates, 3 grams dietary fiber, 15 grams Calcium 180mg 14% Iron 1mg 6% protein Potassium 625mg 13% The % Daily Value (DV) tells you how much nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Greek Pork Chops

Skillet Pasta Dinner

These pork chops are marinated, then pan-fried until crispy. These tasty chops make a easy meal with quick clean up.

A quick and delicious one-pot meal fit for a family or for leftovers.

Add your favorite frozen or fresh veggies to this dish.

INGREDIENTS 1 pound pork cutlets (or 4 boneless pork chops) 1 tablespoon vegetable oil 1 tablespoon red wine vinegar (you can substitute lemon, lime, or orange juice) 1 tablespoon dried oregano 2 cloves garlic (peeled and minced) 1/2 teaspoon salt 1/4 teaspoon black pepper

INGREDIENTS 1/2 pound ground turkey, 85% lean (or ground sausage or beef) 1 medium onion, chopped 2 garlic cloves, minced (approximately 1 teaspoon) 1 can tomato sauce (8 ounces) 1 cup water 8 ounces uncooked tube pasta (ziti, penne, or macaroni) 2 cups fresh or frozen vegetables (try zucchini and carrots)

DIRECTIONS 1. Put the pork, oil, vinegar, oregano, and garlic in the glass or ceramic bowl, or in a sealed plastic bag and mix well. Cover bowl and refrigerate at least 4 hours or overnight.

2. Sprinkle the pork with the salt and pepper.

3. Place a large skillet on the stove over high heat. When hot, add the pork to the dry skillet, waiting about 30 seconds between each addition.

4. Cook about 7 minutes on each side until crispy. Serve right away.

NUTRITIONAL DATA: Serving size: 1/4. Per serving: 155 calories, 7 grams fat, 2 grams saturated fat, 53 mg cholesterol, 337 mg sodium, 1 gram carbohydrates, 20 grams protein

17

DIRECTIONS 1. Brown the ground meat, onion, and garlic in a skillet or heavy saucepan. Drain off any grease.

2. Add the tomatoes, tomato sauce, water, and uncooked pasta.

3. Cover and simmer for 10 minutes.

4. Add the fresh or frozen vegetables, stir and continue cooking until the pasta and vegetables are tender (about 10 more minutes).

NUTRITIONAL DATA: Serving size: 1/4. Per serving: 308 calories, 6 grams fat, 1 gram saturated fat, 28 mg cholesterol, 277 mg sodium, 47 grams carbohydrates, 7 grams dietary fiber, 16 grams protein

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Winter 2021

31 CONSUMER SAFETY

Apple Support Scams Scammers are calling people and using the names of two companies everyone knows, Apple and Amazon, to rip people off. Here’s what you need to know about these calls.

In one version of the scam, you get a call and a recorded message that says it’s Amazon. The message says there’s something wrong with your account. It could be a suspicious purchase, a lost package, or an order they can’t fulfill.

In another twist on the scam, you get a recorded message that says there’s been suspicious activity in your Apple iCloud account. In fact, they say your account may have been breached.

In both scenarios, the scammers say you can conveniently press 1 to speak with someone (how nice of them!). Or they give you a phone number to call. Don’t do either. It’s a scam. They’re trying to steal your personal information, like your account password or your credit card number.

If you get an unexpected call or message about a problem with any of your accounts, hang up.

• Do not press 1 to speak with customer support.

• Do not call a phone number they gave you.

• Do not give out your personal information.

If you think there may actually be a problem with one of your accounts, contact the company using a phone number or website you know is real.

If you get a scam call, report it to the FTC at reportfraud.ftc.gov and to the Ohio Attorney General at ohioattorneygeneral.gov.

Source: Federal Trade Commission. Learn more at ftc.gov.

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