Love Living Here, Summer 2023

from the Delaware Retiree Advisor

Len Hayduchok, CFP®

Love Living Here

Len Hayduchok

Delaware Retiree Advisor

Nanine Gallo

Marketing Director

Makopano Mutloatse Editor

Bridget Fitzpatrick

Resident Journalist

Mary Jo Tarallo

Resident Journalist

Nina Hall

Graphic Designer

The Delaware Retiree Connection™

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What a pleasure to do life TOGETHER, and do it WELL! Connecting in a meaningful way is one of the most fulfilling components to a rich life. We are engaged and committed to help you explore a better day as we LOVE LIVING HERE™.

The Delaware Retiree ConnectionTM is here to inform, inspire, and infuse your journey with life. As you enjoy your retirement in our coastal communities, we are here to help you to do more, enjoy more, and LOVE LIVING HERE TM!

We get to partner with amazing 55 and better’s, helping YOU make the most of this opportune time, learning to flourish as individuals, as well as family and community members. Our goal is to give you fun tips and expert guidance to maximize exploring the many avenues of life you’ve waited years to traverse.

In This

Read our e-magazine in a traditional way, flipping through each page to see what’s next OR click on the article title you like to go straight there (with clickable links in many of our articles). Enjoy!

How Retirees Can Weigh Their Financial Health

By Len Hayduchok, Fiduciary, Certified Financial Planner ®

It’s time for a check-up! Beyond the blood pressure checks, screenings, and annual visits, financies need their own check-up to make sure all is on track for long-term financial health. Done correctly, financial planning addresses the key financial decisions one should have to make throughout their life. It will eliminate concerns and worries about financial security and beyond peace of mind, even gives a sense of confidence. Nagging questions or concerns about one’s financial picture, now or in the future, may be an indication that proper planning is not in place.

Using this informal ‘quiz’, retirees can consider their financial strength and stability by their ability to answer questions in key areas of Financial Planning: Income, Investments, Taxes, and Risk. Reflection on these queries can serve as a barometer to gauge general health as well as identify areas to further research and consider with expert help. (For most effective use, it’s suggested that you make notes of your questions and thoughts as needed).

INCOME

n Is there enough money to last my lifetime?

n Which accounts should be drawn from, and which should be left to grow?

n How much money can I spend freely without worrying that I’m spending too much?

n How do I turn assets into regular, automatic cash flow that I don’t have to be managing?

INVESTMENTS

n Are my investments in “the right places”?

n Am I getting the returns needed to meet my needs over my lifetime?

n Am I getting the advice I need? Am I paying too much in fees?

n Do I have too much money at risk regarding stock market fluctuation?

n Is my money working for me (or could I get better returns without taking more risk)?

n Do I have too much money in the bank getting little interest, or might I need even more liquidity?

TAXES

n Am I paying more in taxes than is necessary?

n Are there tax strategies I am not aware of?

n How are my investment decisions affecting my taxes?

n How can I avoid taxes on Required Minimum Distribution or Social Security income?

n How can I best deduct charitable contributions from taxes?

n Since tax brackets are scheduled to increase in 2026, is there anything I should be doing now?

RISK

n Will my spouse or loved ones be properly “cared for” if I pass away?

n What will happen if I get sick or need to go to a nursing home? How will I be able to afford the care I might need?

n Do I have the right insurances in place? Do I need more or less insurance?

Regardless of whether one’s already retired or wondering if they’re ready to…if these questions are unsettling, it may be helpful to look for financial strategies to get to the place they need to be. Consider submitting one’s financial/retirement plan for a second opinion and review areas of concern with a financial advisor who is well-versed in all areas of financial planning, particularly considering qualifications like Certified Financial PlannerTM and Fiduciary.

(Note: Fiduciary’s are legally and ethically bound to put the needs of their clients first.)

Paddlesfest 2023

By Bridget Fitzpatrick

Apopular and healthy sport around southern Delaware is kayaking. With so many ponds, rivers and other tributaries, you can feast your eyes on the natural beauty of Delaware from a different angle.

The seventh annual Paddlefest is scheduled for August 26, at Delaware Seashore State Park. Book early, because tickets for paddlers get sold out due to its wild popularity, but the famous “after party” is open to all visitors to the park. AND participants beware—this year’s paddlefest is A.K.A. mudfest 2023 for a good reason. A NOTE from the organizers:

“The 2023 Paddlefest will occur at low tide. The launch site will be muddy and you should be prepared to carry your kayak 150-200 yards. The course route will also be adjusted as some of the narrow creeks are not navigable at low tide. You are required to wear closed-toe shoes, sun protection, and bring water.”

Food trucks, beer, vendors and exhibitors will be there 11 am until 4, and live music will be provided by Unity Reggae. (Kayakers launch any time between 9 am -11 am.)

Started in 2017 to celebrate Delaware Seashore’s 50th anniversary, Paddlefest was so successful that the staff knew it had to become an annual event, and this year’s festivities promise to be bigger than ever.

Food and beverage vendors include: Uncle John’s Smokehouse (BBQ), Thompson Island Brewing Company, Fat Vinny’s and Dogfish Head.

Even when the event does get sold out for the paddlers, there are kayak rentals available from Quest Kayak, if you are considering paddling after the entrants finish the course. Quest will even deliver the kayak to the Rehoboth Bay area known as Savage Ditch, right off Route 1, about a mile north of the Indian River Bridge.

The course is a 4.25-mile one-way paddle with educational stops along the way given

by park staff. A park shuttle bus will return the paddlers to the original parking lot. The after party will be held at Tower Road (the ocean side).

Whether you paddle the day, or look for another spot, here are a few other areas to kayak, paddleboard or canoe in the Seashore Park: Rehoboth Bay, Indian River and Little Assawoman Bay. (Rehoboth Bay, however, can be quite shallow in some areas, even at high tide, so navigating with a canoe can be trickier than a kayak.)

Other state parks that are known for their kayak-friendly waters include Lums Pond, Fenwick Island, Killens Pond, Brandywine Creek, Cape Henlopen and Trap Pond. In addition to Quest Kayak, Coastal Kayak is another rental service located in Fenwick Island. And some of the parks themselves have rentals on site, including Lums Pond, Trap Pond and Killens Pond.

And there are plenty of public launching ramps and docks around the area. These include:

• Lewes Canalfront Park

• Lewes Harbor Marina (end of Pilottown Road)

• Milford Public Boat Ramp

• Massey’s Landing Public Boat Launch

• Slaughter Beach

• Prime Hook: Cedar Creek Launch

• Milton Broadkill River

• Abbotts Pond

• Wagamons Pond

If you just Google “Kayak launches near me,” a map with all of these locations will come up. And, if mosquitoes are the bane of your existence, then keep in mind that fall is an excellent time to enjoy kayaking. So, give it a try, since there are so many opportunities and locations to see our beautiful waterways.

Ocean City hosts the 2023 Marlin Fest!

Each year, this festival highlights the world’s largest billfish tournament, the White Marlin Open. On August 7-11, from 11am until 9pm, there are events and activities for the whole family.

At the Marlin Fest and White Marlin Open, there are loads of things to keep you busy:

• Cheer the White Marlin Open weigh-ins

• Stroll the festival grounds to live music

• Visit vendors

• Taste local seafood

• Take a boat ride

• Enjoy the fireworks show

• Have fun with family and friends at Beach Tennis, Cornhole and more

Visit marlinfest.com for more details and come on down to enjoy Ocean City at its best!

Come on down to Dewey Beach at the Dagsworthy Avenue entrance for family fun on Monday and Wednesday evenings throughout the summer! Mondays, you'll enjoy G and PG movies with the grandkids from 8:30pm. Wednesdays, the bonfire roars from 7-9pm with marshmallows and glow sticks available for a $1 donation, while supplies last. (Roasting sticks are also available for use, to be returned afterwards.) Bring your family and a beach chair! If the weather is clear, events will take place as scheduled but may end early due to weather conditions. Click for more details.

50th Annual White Marlin Open 2023

Annually Ocean City, Maryland (the White Marlin Capital of the world) hosts The White Marlin Open. This deep-sea fishing tournament boasts the title of the “World’s Largest Billfishing Tournament.” As the marlin migrate each summer up the gulf, the Open kicks into high gear. (Over the years they’ve awared over 95 million in prizes!). A peak into the past:

In 1974, the first tournament hosted 150 anglers, 57 boats, and paid $20,000 in cash prizes.

In 2022, the event hosted over 3,500 contestants, 408 boats, and showered winners with over $8.6 million dollars in prize money. The winner set a new world record, earning a top individual prize of $4.53 million dollars.

More info is available at the site: whitemarlinopen.com.

Stream from home or watch the weigh-ins live! It’s a family friendly beach party with food & drink, vendors, music, entertainment, a variety of beach activities, and more— something for everyone!

Eating Rehoboth Food Tours

By Bridget Fitzpatrick

sample small plates and sips of craft beverages at a variety of restaurants.

By now, you’ve heard of the stellar reputation of the beach’s epicurean world. It’s often referred to as the “culinary coast,” a mecca for diverse dining for residents and visitors alike.

If you consider yourself a foodie, then this unique tour of some of Rehoboth Beach’s finest restaurants is definitely for you. The brainchild of three creative individuals who absolutely love their local restaurants and their community of Rehoboth Beach, the “Eating Tour” concept is this: you walk at a leisurely pace through Rehoboth’s quaint streets, stopping as a group to

Many of the Rehoboth restaurants and their chefs built their reputations in the metropolies of Washington, Baltimore and Philadelphia. But the love of the beaches of southern Delaware, and the loyal clientele provides excellent opportunities to expand their restaurants’ following. Take a Sunday afternoon stroll while enjoying taste-testing of chefs’ creations. Taking place from April through November, the tours also include plenty of stories about RB’s history, some fun facts,

and plenty of camaraderie. Groups are approximately 10-15 people strong. Creators include Deb Griffin, a local real estate agent and blogger, Paul Cullen, former bassist for Bad Company and a fine chef, and “Rehoboth Foodie,” a successful web blogger and radio personality who is an obsessed connoisseur of the local restaurant scene (he prefers to simply be identified as ‘The Rehoboth Foodie.’)

The three of them brought the concept to reality in Rehoboth. (There are similar programs in other foodie cities such as Asheville, North Carolina.) Especially for anyone new to Rehoboth Beach (or curious about its multitudes of dining options), Eating Rehoboth was an instant success. In fact, the tours sell out quickly, particularly in the height of the summer season. The fee per person is $59, which includes all food and drink tastings plus gratuity. It is highly recommended to make reservations early in the season, especially if you are planning to attend with a group of your friends and neighbors.

Testimonials on the website, Eating Rehoboth praise how well the tours are organized,

and how special it is to be able to sample so many restaurants in one afternoon. One contributor offered, “A terrific afternoon adventure behind the scenes of Rehoboth’s superb array of restaurants.”

Tours typically last between 2.5 and 3 hours. Many guests end up returning for dinner at their favorite establishment on their trip.

Gift certificates are also available for your other favorite foodies. Bon appetit!

Thrifty Deals in Sussex

By Mary Jo Tarallo

Love a bargain and up for an adventure? Well, thrifting might just be the ticket for you! AND Delaware’s coastal towns are chockablock with thrift shops. Thrift shops typically are affiliated with a cause or charity, and they offer some incredible prices on everything from kitchenware to clothing since the inventory is donated.

The American Veterans Thrift Store has a couple of locations – one on Tenley Court in Lewes (near Matt’s Fish Camp) and one on John Hudson Highway (RT 24) in Rehoboth (across from the Delaware Eye Institute). Shopping here supports the Home of the Brave Foundation (HOB), a transitional housing program for honorably discharged, homeless U.S. Veterans.

Habitat for Humanity

is a wellknown brand thanks, in part, to Former President Jimmy Carter. The ReStore on Route 9 has likely stocked plenty of start-up condos in the Coastal towns. It focuses primarily on furniture but also carries tools and hardware, paint brushes, electronics, kitchen cabinets, appliances and even toilets.

ReStore offers seniors 62 and over a 15 percent discount on most items and a 15 percent discount every day for the military. ReStore implements a timetable for discounts on items meaning the longer an item is in its inventory the more it is discounted.

The organization will pick up free large items. ReStore has a small staff and depends on about 46 volunteers who log hundreds of hours doing everything from maintaining the show room to picking up donated items, according to Director Cathy Basenese.

Its website spells out its purpose: “The ReStore is our solution for turning these donations, from generous and environmentally concerned individuals and businesses, into money to build homes for

families”. Families who benefit from the houses are asked to pitch in as well. “I tell them it’s not a hand-out, it’s a hand UP”, says Basenese. The proceeds remain in Sussex County and help fund the construction of homes for qualified families. New Life Thrift Shop is perched behind the Jiffy Lube on Coastal Highway. Comparing thrift shops, the two-building shop has one of the best clothing departments in the area. It also has an extensive Christmas department packed with wreaths, ornaments, figurines and more.

The complex is part of the Ministry of the Lewes-Rehoboth Association of Congregations. Proceeds fund numerous community organizations and charities in the area including the Cape Henlopen Food Basket, the Lewes Volunteer Fire Department, St Vincent De Paul, in Lewes, and Rehoboth plus more than 15 churches in the area.

Like more thrift shops, New Life is always seeking volunteers and they pride themselves on their current crew. “I make

it clear, there is no riff raff, no politics”, says manager Andrea Caswell. “We’re here for a reason”. (SPECIAL NOTE: Thursday is Seniors Day, and each month there’s a new calendar with multiple sales days.)

Check the shop websites for details on donations and shopping hours. Other popular shops in the area are God’s Way (closest location is on Coastal Highway/ Rehoboth, Unfinished Business (also off Coastal Highway in Rehoboth, and All Saints near Dewey.

Music Scene In Southern Delaware

By Mary Jo Tarallo

Are you a lover of music? If you live in the coastal towns of Delaware, you are in luck. Music is plentiful pretty much year-round.

Venues range from local restaurants and bars that host (for free) excellent, local and regional musicians to more elaborate productions with “name artists” that might demand a hefty ticket fee.

Do you like off-beat Spaghetti Western/ slightly Latin music? Hot Sauce is the ticket. The band circulates among local venues and the trumpet player takes the band’s sound to a whole new level. Most of their shows also are free at local restaurants and parks.

The Rehoboth Beach Bandstand offers a huge array of free concerts. It has quite a history dating back to 1963. Event organizers bring in a variety of musicians to the stage every Friday, Saturday and Sunday all

summer long - Memorial Day through Labor Day. They start at 8 pm and end about 9:15 – 9:30 pm. Concerts this summer range from a Neil Diamond tribute show, the United States Navy Concert Band, and Love Seed Mama Jump. Local favorite, The Funsters, entertain on July 2 before and after Rehoboth’s spectacular fireworks display. Popular acts draw large crowds, and the permanent benches fill up, so it is best to get to the concert venue early or bring your own lawn chair. Permit parking went into effect on May 15, but parking is free in designated areas starting at 5 pm.

Milton’s free Concerts in the Park returns June 1 with a variety of acts performing on Wednesday nights starting at 7 pm. Just bring a lawn chair and cozy up to the gazebo that overlooks the Broadkill River. (Another idea: arrive early and kayak on the river before the concert. Quest Adventures has rental kayaks for use.) In

case of rain, the concerts will be held in the Milton Fire Hall. The June 1 concert is Food Pantry Collection Night.

The City of Lewes sponsors its own free concert series at Stango Park on Tuesday nights from 7-8:30pm, starting June 6th.

The Milton Theater is serving up a mixture of bands and Broadway musicals this summer both in the indoor space and the Quayside outdoor venue. Performances range from amazing tributes (Tina Turner, Foreigner, Elton John...) to comedy and more. Shows are reasonabley priced, and the theater has been recently renovated.

A bit higher on the price scale are the acts at the Freeman Arts Pavilion, in Selbyville.

Its lineup features tribute bands and local musicians, but it includes some major names in the music world. Among them are Styx, Three Dog Night, The Steve Miller band, Dionne Warwick and Brandi Carlile. They also host several free events monthly: click for details.

On any given night music is alive and well at many local restaurants from Dewey to Milton including Bottle and Cork, Nalu, Revelation Brewery, Dogfish Head, Bluecoast, Thompson Island Grill, The Pond, Bethany Blues, Irish Eyes and more. So much to enjoy!

How Retirees Underestimate the Importance of Identity

By Len Hayduchok, CFP ®

For retirees, it’s essential to understand their “identity.” When working, many folks have an identity related to work, greater family responsibilities and all the associated obligations and activities that reinforce them. Even though these two important roles in life came with a lot of requirements and pressure, they often provided meaning and purpose. Often, we replace these activities with recreation once we step into retirement. While leisure and fun are enjoyable, they can eventually leave one lacking that connectedness with who they are, and what’s important to them.

In a nutshell, retirees can make this stage of life more meaningful by connecting

1) the things they enjoy doing most,

2) with the individuals who mean the most to them.

Reflecting on IDENTITY for retirees means considering what ultimately drives who they are. It drives the things that propels an individual’s interest, those things they’re passionate about (what they

really want to focus their time on doing). “Identity” discussions can include everything from ancestry, upbringing, and responsibilities to roles and relationships. However, to take a quick, practical look, retirees should start by considering the activities they do and the people they most want to connect with.

One helpful starting point is to categorize activities. Not all time is truly discretionary as there are basic needs (sleeping, eating, chores and taking care of one’s health). But then there are the things each

retiree “has to do” (because of choices they made and continue to make)—such as exercising, caring for pets, helping others, watching grandchildren, and caring for their home and yard. These are obligations they have chosen to take on (willingly or out of a sense of obligation) and they may even enjoy…but they could choose to discontinue. Then there are things they do out of routine that they really do not have to do—like reading the newspaper, spending time on the computer, engaging in hobbies, watching TV, socializing, etc. In those 2nd and 3rd categories— “have to do” (which they really don’t) and routine activities—there are potential time wasters they do out of habit but might not add measurably to their quality of life. It’s beneficial to reflect which ones are neither necessary, meaningful nor especially enjoyable. This exercise helps to answer, “where did all my time go?” and can be the start of making important changes.

The more personally rewarding and important the activities, the more they impact personal identity—either shifting it or reinforcing it. It’s important to be careful that life pursuits align with what a retiree wants for their lives from two standpoints. First, is that the destination one really wants for their lives? And second, will the people they say they love the most be there when they “arrive”. Meaning, will the retiree’s loved ones recognize them on the other side.

(TIP: It’s important to consider whether there’s a way to share the journey so loved ones share the retiree’s journey and feel connected to the person the retiree BECOMES.)

Time on Your Hands? Make a Difference with Volunteering

By Bridget Fitzpatrick

Whether it is for a special event or ongoing, nonprofit and religious organizations are always appreciative, and the biggest demographic of their volunteers is – you guessed it, seniors. Dependable, inspired and available, they love (and need) us.

Delaware state even has a department dedicated solely for the purpose of encouraging volunteerism in the First State. Volunteer Delaware 50 + is a terrific resource for volunteer opportunities with an events calendar and links to help you find your passion: animal welfare, healthcare and hospice care, food insecurity and food drives, the performing arts, children’s welfare and more.

Beyond Volunteer Delaware 50+’s impressive list of state-approved opportunities, there are parishes, congregations, and up and coming crowd-funding causes seeking help from volunteers.

Senior recruitment is a big focus because we’re in a stage of life when we have a bit more time than we had during our careers and while raising families. There

are plenty of examples of seniors using their expertise and special interests in ways they’d never consider.

Take Tina, a registered nurse who uses her experience and benevolence to help her neighbors learn Basic Life Support, First Aid, CPR and how to use the neighborhood’s AED (Automatic External Defibrillator) in case of an unexpected emergency.

Another neighbor in Tina’s Covered Bridge Trails development has voluntarily organized a community blood drive under the auspices of Blood Bank of Delmarva. No more driving an hour to donate blood

at their donation sites. It can be done within the neighborhood.

Then there’s retiree, Ward F. who found himself an unexpected foster host for shelter animals at 3 different times through the Brandywine Valley SPCA. Then Ward and his wife ended up adopting a pup of their own!

Kate H. has an adult son with Down Syndrome. She and her husband are ardent volunteers for Down Syndrome Association of Delaware, have recruited several other volunteers for events such as Buddy Walk and the annual Polar Plunge.

Meg R. from the same neighborhood picked up the pickleball surge once she moved to SoDel, and now pays her interest back by volunteering with beginner and women’s instructional clinics.

If pickleball or any other athletic endeavor appeals to your volunteerism, check out the Cape Gazette’s events calendar filled with benefit running, walking and cycling events. There is no such thing as too many volunteers at these kind of events.

Food Bank of Delaware and Harry K Foundation both address the surprising prevalence of food insecurity in Delaware. Organize a neighborhood drive, show up at their distribution events to assist or even use any public relations talents you may have to help get the message out there. There is SO much to do, but the best start is taking a single step. As Ghandi famously suggests, “Be the change you wish to see in the world.”

To help you start, login with Volunteer Delaware 50+. Volunteer Delaware 50+ keeps track of your hours. All you have to do is keep track of and report your time. Not only are you helping organizations succeed, but documenting your volunteer hours increases their eligibility for public, private and foundation funding.

So your intentions and energy can translate into more help than you may know!

How to Find a Pickleball Game Near You

By Bridget Fitzpatrick

Still the fastest growing organized sport in America and beyond, Pickleball certainly has a rising presence in Sussex County. Whether you are a novice, a social player or a competitive advanced player, there are several courts available for public and private use. Some communities have their own pickleball courts, usually covered in the HOA dues each month. If you aren’t as fortunate to have one in your neighborhood, you’re still in luck as participation continues its rapid growth in our area. Here are some resources to help you get started as you get to know the local pickler scene.

• Consider joining First State Pickleball Club. First State Pickleball Club (FSPC). For an annual membership fee of $30, the club is an excellent source for lessons, social events, tournaments and even discounted pickleball gear and merchandise.

• Member or not, First State’s website has a descriptive list of local courts and contact information for each one.

• Pickleball Coaching International is an organization dedicated to educating people about the sport. It also provides a list of local certified instructors. Currently there are three local certified instructors available.

• USA Pickleball is an excellent resource for everything from official rules to approved paddles and balls to learning how to determine your level.

• If you haven’t already done so, determine your skill level, and do so honestly so that you keep the game fun by playing with others who are about the same skill level. Not only is this etiquette, but it’s common sense so that you are not overwhelmed, especially at first.

• The Pickler is an excellent website and blog to follow. It explains how to rate yourself, goes over the basics of play and the rules. It even has a podcast you can follow to keep up to date on tips and trends.

• The Professional Pickleball Registry (PPR) is a certifying organization of pros and instructors. First State Pickleball lists several local players who are certified and where they reside. Their contact information is not published, but with a little digging if you are looking for a local instructor, you may be able to find someone.

• Dave Marshall Tennis and Fitness Dave Marshall Tennis and Fitness in Lewes is also a good resource for instruction and

indoor play on rainy days. Of course, there are fees, and reservations must be made, but it is a good option.

Finally, the best resource to find out on a daily basis where games are being played and whether they are open to the public is Playtime Scheduler. It’s a free app for computer or phone.

The majority of public and private courts are listed on Playtime under the “Delaware Beaches Region.” When you sign up, you will receive emails about games that are open to everyone (but make sure to look at the details on the app itself so you can see the skill level of play!). You will also see other private communities listed, but they’ll appear as “Invite” with names not listed for privacy reasons.

The best place to start to find venues is First State Pickleball Club, but the “authority” on actual local play time is Playtime Scheduler.

By Debby Gross

Helping Seniors in DE Nurture Their Health & Wellness

As we get older, we feel it. Our bodies are aging. When we awaken, we feel that stiffness, the need to stretch and smooth out aches that seemed to have appeared overnight. (How did I just get hurt in my sleep?) Do you notice lack of energy, brain fog, heartburn, gut issues and increased inflammation? These issues can keep us from enjoying more of life. There are some simple things you can do to slow down this aging and get more out of life.

First, a simple 4 letter word….

D-I-E-T

Adding more highly nutritious foods and at the same time, reducing the empty calories you eat can go a long way toward increasing energy and promoting better health.

Reduce the STICKY STUFF you eat.

Sticky stuff? Well that’s sweets, burgers, fries, fast foods …things high in saturated

fats. Carbohydrates like donuts and cookies that contain a lot of sugar and little nutrition. We call these empty calories. Even a bagel that has less sugar is still a simple carbohydrate that contains little to no fiber.

Foods high in fiber are important for your digestive track and will increase satiation as well as even blood sugar levels. Look for foods that are complex carbohydrates. They take longer to chew and help with cravings (while simple carbs leave you wanting more). Think nuts, oats, whole grains, beans, dates and raw veggies.

Another very important change you can make is adding more raw fruits and veg-

etables to your diet. The FDA says if you want optimal health consume 7-13 servings (the size of your fist) a day. Wow! Maybe that sounds crazy, but plants contain powerful phytonutrients and antioxidants that are vital to good health. They have been shown to do amazing things in the body, like accelerate healing, reduce inflammation, increase energy to name a few. There is so much science showing the benefits of plant nutrients for preserving and protecting our health. The more you can consume the better. Find ways to add a wider variety of plants to your diet. One habit you can start with is consuming a daily salad loaded with lots of fresh veggies. Next time you’re out, order a salad instead of those fries.

Second, M-O-O-O-O-V-E

Been healthy all your life? Perhaps you’ve never smoked or gotten a handle on that unhealthy habit. WELL, have you met the “new smoking?”

If you sit for 4 hours, it’s called the new smoking. It equals the debilitating effects you’d get from smoking. It’s important to get up, move, walk, and exercise. Set a timer on your watch or phone to remind you to get up and move, especially if you have a lot of sitting in your day. Park further near the outer edges of the parking lot and use a cart so you get in those extra steps! Or plan a regular activity (golf, run, hike), or neighborhood walk with friends. Enjoying nature as the days warm up and enjoying others, a great

combination. (The accountability of a comrade to face the initial feeling of “ugh, I just don’t feel like it today” can spur us into action.)

Third, de-STRESS

Managing stress is very important to your optimal health. While some stress is always a part of life, being able to relieve and lessen stress helps you move your mind from too much self-focus which can sap you of joy. A counselor once shared this strategy with a very worried friend. She suggested for a week, writing down every single worry that enters your mind. Put them in a jar. At the end of the week, take them out and see how many actually came true. (Spoiler alert: none of the (continued to page 24)

(continued from page 23)

feared train smashes actually happened!)

In my experience, replacing fear with gratitude is key. In a nutshell, I take a deep breath, I pray for help, and then I start listing what I’m thankful for down to the incredibly simple breeze on my face, etc. Shifting our attention to the positive is a choice. For example, contribute time to causes you love and are passionate about. Find ways to give back and reach out. It will greatly increase joy.

Fourth, A-Q-U-A

Water should be an essential part of your health plan. Coffee and sodas don’t count. Water is vital for everything—our muscles, our brain and especially the removing of toxins from our body. There are toxins in our environment and in the products we use, and even in some of our foods that have been treated with pesticides and herbicides. Water is vital to getting rid of them. So how much should you drink? Believe it or not, it is recommended to

drink half your body weight in ounces per day. I know that sounds like a lot. And you may be far from that in your daily intake. But, do your best to get closer and increase your intake. If your urine is yellow, that is a visible reminder that you are not getting enough. It should be closer to clear. Get yourself a nice water bottle that keeps your water cool and take it with you.

Fifth, Z-Z-Z-Z-Z-Z-Z

Finally, get enough sleep. 7-9 hours a night is important. Our bodies heal and repair while we sleep. You want to optimize that time by not eating before bedtime. Stop eating 3-4 hours before bed. This enables the body to digest your food before bed and concentrate on repairing and healing, not digesting your food, while you sleep. Our bodies need to rest from food and activities. Let your body fully do the work it wants to while you sleep.

Here’s to your health!

Triathalons, Duathlons, Marathons , and Cycling

TRIATHLON/DUATHLON

Saturday, July 15th

Wyoming Buffalo Stampede, Wyoming, DE runsignup.com/Race/DE/Wyoming/ GreatWyomingBuffaloStampede5k10k2020

Sunday, August 6th

Lums Pond Triathlon and Duathlon www.trifind.com/re_719442/2023LumsPondTriathlonDuathlon

Friday, September 15th

Dewey Beach Sprint Triathlon and Duathlon

www.trifind.com/re_719440/2023DeweyBeachSprintTriathlon

BIATHLON

Sunday, July 2nd

Dave Reynolds Swim/Run Biathlon ww.seashorestriders.com/race-schedule/32nd-dave-reynolds-swimrun-biath lon-2-person-relay-mini-kids-biathlon rehoboth-beach-de

5K

There are PLENTY to choose from with over 30 before Labor Day! Here are just a few:

Thursday, July 6th

Out-Run Hunger, Milford DE raceroster.com/events/2023/71893/2ndannual-out-run-hunger-5k-south

5K

Saturday, July 22nd

Dam Mill 5k, Millsboro DE www.seashorestriders.com/race-schedule/40th-dam-mill-5k-ssrs-9millsboro-de

Saturday, August 5th

Race for the Paws 5k, Dewey Beach DE www.seashorestriders.com/race-schedule/15th-race-paws-5k-ssrs-10dewey-beach-de

Sunday, August 20th

RBVFC Fire Fightin’ 5k, Rehoboth Beach, DE www.seashorestriders.com/race-schedule/9th-rehoboth-beach-firefightin-5krehoboth-beach-de

For more 5K, visit runningintheusa.com/ race/list/sussex-county-de/upcoming

CYCLISTS

Saturday, August 5th

The Shorefire: 35 mi | 65 mi | 100 mi whiteclaybicycleclub.org/events/shorefire/ Friday, Sept 8th, Saturday, Sept 9th

BR2RB: 50 mi 80 mi|100 mi|125 mi|145 mi (Quarryville, PA to Rehoboth Bay, DE)

www.blackrockretreat.com/donate/bikeathon/

More events in the larger area: PA/NJ/DE scu.clubexpress.com/content.aspx?page_ id=22&club_id=694201&module_id=253585