FT Bend Active Seniors Fall by Fox Press

5 BEST DOG BREEDS FOR SENIORS A SALAD A DAY KEEPS DEMENTIA AWAY CAN CBD IMPROVE SLEEP FOR SENIORS DISC GOLF A LOW IMPACT ACTIVITY FOR SENIORS

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contents IMPROVE YOUR HEALTH, MOOD & QUALITY OF LIFE WITH

Outdoor Activities

20 l

e v a r T CRUISING

5. RECIPE

10. NUTRITION

7. RELATIONSHIPS

12. RECIPE

5 Best Dog Breeds for Seniors

Bridge Party Berry Parfait

8. FINANCE

14. RECIPE

Easing the Financial Burden of Your Elderly Loved Ones

Cooking for One: Chicken and Vegetable Stir Fry

10. NUTRITION

18. WELLNESS

Creamy Mashed Sweet Potatoes With Cinnamon

Boost Your Digestive Health

A Salad a Day Keeps Dementia Away

Can CBD Improve Sleep for Seniors? 22. EXERCISE

A Low Impact Activity for Seniors

RECIPE

s e o t a t o P t Swee CREAMY MASHED

WITH CINNAMON By Nellie Palmer

For a delightful and easy Thanksgiving potluck contribution, bring along these Creamy Mashed Sweet Potatoes with a touch of comforting cinnamon. They're a perfect side dish that's sure to be a hit! INGREDIENTS • 3 medium-sized sweet potatoes • 2 tbsp butter • 1/4 cup milk or cream • 1/2 tsp ground cinnamon • Salt and pepper to taste • Optional toppings: chopped pecans, brown sugar, marshmallows INSTRUCTIONS  Wash and peel the sweet potatoes. Cut them into chunks for faster cooking.  Place the sweet potato chunks in a pot of cold water. Bring to a boil and

cook until the sweet potatoes are fork-tender, about 15-20 minutes.  Drain the cooked sweet potatoes and transfer them to a mixing bowl. Use a potato masher or fork to mash the sweet potatoes until smooth.  Add butter and milk or cream to the mashed sweet potatoes. Mix well until the butter is melted and the mixture becomes creamy. You can adjust the amount of milk or cream for your preferred consistency. Stir in ground cinnamon, salt and pepper to taste.  Transfer the creamy mashed sweet potatoes to a serving dish. If desired, top with chopped pecans, a sprinkle of brown sugar or even a few marshmallows for a classic touch.

TIPS To save time, you can also bake or microwave the sweet potatoes until they're soft and easily mashable. Adjust the sweetness to your liking by adding a bit of brown sugar or maple syrup if desired. For a more savory twist, consider adding a pinch of nutmeg or a dash of cayenne pepper.

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contributing writers Alison Iverson S. J. Merens Jody Morse Nellie Palmer Gina Price Abby Rose Shannon Wetherholt J. Lang Wood

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The information contained in Active Seniors is intended for educational purposes only. A reader should never substitute information contained in Active Seniors for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Active Seniors, do not endorse or promote any of the products or services described in the pages of Active Seniors and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Active Seniors. Readers should not use the information in Active Seniors for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

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RELATIONSHIPS

BEST DOG BREEDS FOR SENIORS By Jody Morse

ogs can make great companions for senior citizens. It's important to keep in mind that certain dog breeds tend to be better suited for older people. Certain dog breeds may require too much exercise or require other care that seniors won't be able to easily provide. So, which dogs make the best companions for older people? Here are some of the 5 best dog breeds for seniors. POODLE Poodles can be an ideal option for senior citizens. For starters, poodles tend to be very clean dogs. They are non-shedding and while they do require regular grooming, they are perfect for the senior who has a difficult time with housekeeping. Poodles are also lovable, loyal and easy to train. Though the poodle is a fairly active breed, mini and toy poodles tend to be content as lap dogs and fare well in small apartments or condos.

MALTESE Another low-shedding dog breed, the Maltese can make an excellent companion for seniors. One of the main advantages of this breed is they were bred for companionship. Not only will a Maltese be a loyal lap dog, but they are also small. The breed is a great option for seniors who live in small apartments or condos. PUG Pugs offer a number of benefits to senior citizens. For starters, they're small in size. Not only will they generally do well in apartments or condos, but they're also small enough for most seniors to easily handle. They are often called a "lazy" dog breed, since they don't require a whole lot of exercise. One thing to note, however, is that pugs do tend to be moderate to heavy shedders.

CAVALIER KING CHARLES SPANIEL Just like the Maltese, the Cavalier King Charles Spaniel was bred as a companion dog. They are loyal to their owners and tend to be very playful. While they love to take walks, Cavalier King Charles Spaniels also love to cuddle up with their owners. SHIH TZU Shih Tzus can make great pets for senior citizens. This dog breed is known to be devoted to their owners and are often content as lap dogs. Their small size makes them a good choice for living in small spaces. Though they do enjoy taking walks, Shih Tzus are also often content getting indoor playtime. No matter what breed you decide on, consider adopting an older dog that's already trained.

FINANCE

EASING THE FINANCIAL BURDEN OF YOUR ELDERLY LOVED ONES By Gina Price

or many older adults, retirement brings a financial strain that negatively impacts their quality of life. As you watch your loved ones struggle with the cost of living, you might be looking for ways to ease this burden without causing embarrassment or hurt feelings.

Fortunately, a little planning and carefully timed offers can make a huge difference. Here are a few ideas to guide you in easing the financial burden your elderly loved ones are struggling with. GIFT ESSENTIALS Purchasing expensive items such as vitamins and non-prescription medications can ease

the financial burden on your loved one. Bring one or two items along when you visit as a gift, and don't make a big deal of it. Your loved ones will appreciate the gesture. More importantly, you can help your loved one stay in good health by providing the type of items that often don't make the monthly

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budget due to their high cost. If money is tight on your end, consider bringing along a few produce items. While a bunch of bananas or a couple of oranges might not cost as much as a bottle of vitamins, the gesture can help ease the grocery bill's impact on the monthly budget. ASSIST WITH HOME REPAIRS A cash gift can often be more welcoming than you realize, especially if you are able to provide a good reason behind it. For example, children who used to live with their parents can suggest that they can help cover the cost of a necessary home repair simply because they benefited from living in the home for so many years. If

In-Home Services for Seniors by Seniors

your loved one opposes this offer, consider doing the repair yourself or suggest that you help find an affordable price for the job. HELP WITH TRANSPORTATION Senior transportation services are readily available for those who require them. However, these services include fees, and many seniors also tip the drivers for their help. To minimize this expense, you can offer to visit on a day when your loved one needs transportation and provide it for them. Alternatively, you can offer an envelope of one-dollar bills for tipping the drivers. Even without inflationary prices, paying for medications,

property taxes, groceries, dental visits, doctor appointments and transportation can be costly. For senior citizens with limited financial resources, the daily cost of life can become a major problem. If you want to assist your loved one in enjoying their final years without worrying over money, look for small ways to help. Doing so can lead to smiles and happiness for everyone.

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NUTRITION

A SALAD A DAY KEEPS DEMENTIA AWAY! By S. J. Merens

Research indicates that eating at least one serving of leafy green vegetables every day helps prevent memory issues in senior citizens.

study published in the journal Neurology in 2017 found that just one serving of leafy green vegetables per day has positive effects for an older person's memory. The researchers were studying more than 900 seniors not affected by dementia at the start of the project. The average age of these participants was 81 with their cognitive abilities being evaluated over an average of five years.

Various dietary characteristics of the participants were considered to see whether any specific features matched up with a continued sharp memory. Including a serving or more of green leafy vegetables in the diet every day was the significant factor. People who ate between one and two servings each day were assessed as a full 11 years younger in their cognitive abilities than people who ate very little of these foods. The American Heart Association says two cups of raw leafy salad greens is one serving. The researchers were able to pinpoint the three nutrients that were most likely responsible for the positive effects. These were folate, lutein and phylloquinone. Folate may be the only one recognized by most people, since it commonly appears on multivitamin labels. Folate is classified as vitamin B9. Some products contain folic acid. This is the synthetic version of folate, rather than the kind found in food. Lutein is a plant pigment partially responsible for yellow and orange hues of different foods. It is present in green leafy vegetables too, but the chlorophyll in these foods hides the other colors. Phylloquinone is a form of vitamin K known as vitamin K1. An earlier study found that vitamin K1 is beneficial for episodic memory in seniors. This type of memory focuses on past experiences relative to time and place. It covers everything from reminiscing about one's

first kiss to remembering where the car is parked. Many people rarely eat salads aside from the traditional bowl of iceberg. It's time to try the numerous varieties of lettuce and other greens on the market, most of which are higher in nutrients and richer in flavor than iceberg lettuce. Flavors range from light to somewhat intense. Milder choices include butter lettuce and green leaf lettuce. For stronger versions, add arugula and curly endive. Spring mix combines several lettuce varieties. Use kale, spinach, beet greens, dandelion greens and collard greens for more flavor. With all these options, it's easy to eat and enjoy a full serving or two of leafy green vegetables every day.

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RECIPE

BRIDGE PARTY

Berry PARFAIT

By Nellie Palmer IMPRESS YOUR GUESTS AT THE BRIDGE PARTY WITH THIS DELIGHTFUL AND EASY-TO-MAKE BERRY PARFAIT. IT'S A LIGHT AND REFRESHING DESSERT THAT ADDS A TOUCH OF ELEGANCE TO YOUR GATHERING.

INGREDIENTS • 1 cup mixed berries (such as strawberries, blueberries or raspberries) • 1 cup vanilla yogurt (or Greek yogurt for extra creaminess) • 1/2 cup granola (for crunch and texture) • Honey or maple syrup (optional, for drizzling) • Fresh mint leaves for garnish (optional) INSTRUCTIONS  Wash and gently dry the ber berries. If using strawberries, remove the stems and slice them into smaller pieces.

 Place a spoonful of yogurt at the bottom of each serving glass or dish. Add a layer of mixed berries on top of the yogurt. Sprinkle a layer of granola over the berries. This adds a nice crunch to the parfait.  Continue layering with yogurt, berries and granola until you reach the top of the glass or dish.  If desired, drizzle a bit of honey or maple syrup over the top of the parfait for a touch of sweetness.  Garnish the parfait with a fresh mint leaf for a pop of color and added freshness.  Serve the Berry Parfait immediately, and let your guests enjoy the layers of flavors and textures.

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RECIPE

COOKING FOR ONE

CHICKEN & VEGETABLE STIR FRY By Nellie Palmer

COOKING FOR 1 CAN BE REWARDING. TRY THIS EASY RECIPE THAT'S NOT ONLY DELICIOUS BUT ALSO PACKED WITH NUTRIENTS. INGREDIENTS • 1 boneless, skinless chicken breast (cut into small pieces) • 1 cup mixed vegetables (e.g., bell peppers, broccoli, mushrooms) • 1 tbsp cooking oil (olive oil, canola oil, or your preference) • 1 tbsp soy sauce • 1/2 tsp garlic powder • 1 /2 tsp ginger powder (optional) • Salt and pepper to taste •C ooked rice or noodles (optional, for serving)

INSTRUCTIONS  Wash and chop the vegetables into bite-sized pieces. Cut the chicken breast into small, evenly-sized pieces. H eat the cooking oil in a skillet or pan over medium-high heat. Add the chicken pieces and cook until they are no longer pink in the center, about 5-7 minutes. Stir occasionally to ensure even cooking.  P ush the cooked chicken to one side of the pan. Add the chopped vegetables to the other side. Sprinkle the garlic powder and ginger powder

(if using) over the vegetables. Stir-fry the vegetables for 3-5 minutes, or until they are slightly tender but still crisp. M ix the cooked chicken and vegetables together in the pan. Drizzle soy sauce over the mixture and stir to evenly coat. Season with a pinch of salt and a dash of pepper, adjusting to your taste preference.  S erve the chicken and vegetable stir-fry over cooked rice or noodles. Enjoy your delicious and nutritious meal!

TIPS Feel free to customize the vegetables based on your preference or what you have on hand. You can also add other seasonings like red pepper flakes or a squeeze of lemon juice for extra flavor. Cooking times may vary based on the size of the chicken pieces and the type of vegetables you use.

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IMPROVE YOUR HEALTH, MOOD & QUALITY OF LIFE WITH

Outdoor Activities By J. Lang Wood

HEALTH EXPERTS RECOMMEND SPENDING TIME OUTDOORS TO IMPROVE BOTH PHYSICAL AND MENTAL HEALTH. BEING OUTDOORS INVOLVES MOVING AROUND, BREATHING FRESH AIR AND TAKING IN CALMING SIGHTS AND SOUNDS. THESE ARE ALL ACTIVITIES ASSOCIATED WITH BETTER HEALTH AND IMPROVED MOOD. IF YOU'RE LOOKING FOR ACTIVITIES THAT WILL HELP YOU TO GET OUTDOORS MORE OFTEN, HERE ARE SOME SUGGESTIONS THAT ARE WORKABLE FOR ALMOST EVERYONE AND CAN BE ADAPTED TO YOUR PARTICULAR CLIMATE.

HIKING Walking is one of the most natural human activities, yet most people don't do the walking they need to maintain good health. A regular walk can help to reduce arthritis pain, improve heart function, increase respiratory function and stimulate blood circulation. Taking a long hike in a natural setting can help to improve not only your physical health but also your emotional well-being, your concentration and your sleep patterns.

GARDENING Gardening has always been appreciated as a hobby that provides a calming activity that is both satisfying and productive. Whether you would like to grow vegetables for your table or beautiful flowers to decorate your property and home, gardening can be started with a minimum of equipment and expense, yet it provides profound benefits for both your mind and body.

BIRD WATCHING Birds are endlessly fascinating because of the many species, sizes and environments they inhabit. Discovering the bird species in your area can lead to hours of healthy outdoor activity. Many bird identification books are available to help you determine the species you are seeing. You can even find bird identification apps for your smartphone to help you recognize the birds you encounter in your daily life. CYCLING Riding a bicycle is an easy activity with extensive physical benefits that also helps to improve your mood. Cycling works your arms, legs, back and heart, improves your lung function and helps you to work off stress. You can find a number of bike paths in

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parks and preserves that provide a serene environment for your exercise. Cycling is often limited by winter weather, but with appropriate clothing, you can cycle through the summer and well into the colder months to maintain your physical condition and your sense of well-being. FISHING Most communities have a few small neighborhood fishing ponds that make it easy to indulge in this hobby before or after work or on weekends. Fishing is a relaxing endeavor that connects you to nature and encourages you to use your competitive nature to "out-think the fish." This hobby can become so absorbing some people even participate in ice fishing during the winter months. PHOTOGRAPHY The camera on your cellphone gives you infinite opportunities to capture interesting scenes, settings, individuals and natural en-

vironments in your own neighborhood or in locations far away. You will soon find that your "eye" becomes more refined in regard to composition, perspective, color and mood, providing many memorable photos for you to use for decoration and to share with others. Spending time outdoors helps to improve your health and your mood.

Don't be afraid to try out a few of these activities to find the one that's right for you.

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WELLNESS

CAN CBD IMPROVE SLEEP FOR SENIORS? By Abby Rose

ver the past few years, 'CBD' has become something of a buzzword in the health and medical field. You have probably encountered a CBD product advert at some point over the past few days. CBD (cannabidiol) is a compound that can be extracted from hemp and cannabis plants. It is not psychoactive (doesn't cause a 'high'). So, amongst its many health benefits, can it improve sleep quality for seniors?

Q. A.

WHY IS SLEEP AN ISSUE FOR THOSE OVER 60? As humans age, they face problems falling asleep, and their sleep patterns feature more interruptions. This is partly because sleep disorders like insomnia and apnea are more prevalent among seniors. With age comes medical complications such as arthritis, Alhzeimer's, Parkinson's disease, urinary incontinence and chronic pain, which interrupt sleep. Some medications issued to seniors to manage cardiac,

blood pressure and neurological complications also affect sleep. This is why anyone over 60 needs to be proactive if they are to enjoy a healthy sleep cycle.

system which has receptors in the brain and throughout the nervous system. CBD works both directly and indirectly to improve sleep quality.

Q. A.

HOW DOES CBD IMPROVE SLEEP?

One of the ways CBD improves sleep is by addressing the reasons why seniors lack sleep or have their sleep interrupted. Research has shown that CBD can be effective in the management of stress and anxiety–conditions that feature prominently as insomnia causes. CBD is also widely used in the management of chronic pain and arthritis. These are two conditions that disproportionately affect seniors, and interrupt normal sleep patterns. Scientific studies have also shown that CBD has a direct impact on improving sleep quality. It is still unclear how this happens, but it has been attributed to the complex way CBD interacts with the body's endocannabinoid

WHY IS SLEEP SO IMPORTANT? A healthy sleep cycle is important because of its far-reaching health impacts. Sleep is important for the body and mind's rest and rejuvenation. A GOOD NIGHT'S SLEEP IMPROVES

• The mood • The immune system • Memory and concentration • Metabolism • Appetite CBD is effective since it not only impacts sleep patterns, it also relieves conditions that interrupt sleep such as chronic pain and anxiety. This is important for seniors as healthy sleep improves many aspects of their health including mood, memory and immunity.

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TRAVEL

Cruising By Alison Iverson

Cruises are the perfect vacation option for seniors looking to explore new destinations, relax and enjoy a wide variety of activities and amenities. One of the biggest advantages of cruising is that it allows guests to visit multiple destinations without the hassle of packing and unpacking multiple times, as well as the stress of navigating unfamiliar airports or public transportation. Cruise ships offer a wide range of activities and entertainment options, including live shows, fitness classes and even swimming pools and hot tubs. Older adults can also take advantage of the many leisurely activities available on board, such as playing cards, reading a book or simply enjoying the beautiful ocean views. Additionally, cruises offer numerous dining options, allowing older adults to enjoy delicious meals without having to worry about cooking or cleaning up. Another great benefit of cruising for seniors is the opportunity to socialize and make new friends. Cruises offer a variety of organized activities and events, such as dance classes, game nights and even organized shore excursions, which provide older adults with an opportunity to meet other travelers and make new friends. Cruise lines also offer great deals and packages for older adults, including reduced rates, discounts on shore excursions and special meals and activities tailored for seniors. Many cruise lines offer senior-friendly cabins, with extra amenities such as grab bars, walk-in showers and stair-free access. Cruising is a great vacation option for seniors looking for a stress-free, enjoyable and stimulating vacation. It offers the perfect balance of relaxation and adventure, while providing a wide variety of activities and amenities, socialization opportunities and great deals and packages. It’s a perfect way to explore the world in a comfortable and safe way.

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EXERCISE

By J. Lang Wood

Disk D Golf

isc golf is a sport that has been gaining popularity in recent years, and it’s no wonder why. It’s a great way to get outside and stay active, and it’s a lot of fun. But what many people don’t realize is that disc golf is also a great activity for seniors. It’s low-impact, easy to learn and can be played at any

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age. Disc golf is similar to traditional golf, but instead of using a golf ball and clubs, players use a disc (or Frisbee) and a basket. The goal is to throw the disc from a designated tee area and land it in the basket in the fewest number of throws. The game is played on a course, with each hole having its

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own unique layout and obstacles. Unlike traditional golf, which requires a lot of walking and swinging of clubs, disc golf requires minimal physical exertion. This makes it a great option for seniors who may not be able to handle the physical demands of traditional golf. The basic rules are simple and the game can be played at any skill level. Even if you’ve never played before, you can pick up the basics quickly and start having fun. It’s a great way to get outside and get some exercise. It’s also a great way to socialize and meet new people. Many courses have leagues and tournaments that seniors can join, which is a great way to stay active and make new friends. Disc golf also requires strategy and problem-solving skills, which can help keep your mind sharp. It’s also a great way to stay connected to nature. Many courses are located in parks or other natural areas, which can be a great way to get some fresh air and enjoy the outdoors. It’s low-impact, easy to learn and can be played at any age. So if you’re looking for a fun and low-impact way to stay active, give disc golf a try.

Robert Wolter, CSA, CDC® Dementia Care Certified®

Cell 832-945-0682 RobertW@assistedlivinglocators.com www.assistedlivinglocators.com/SWHouston

Serving Needville and Southwest Fort Bend County for 19 years

our purpose IT’S SIMPLE. INTRODUCING THE UN-CHURCHED TO CHRIST AND HAVING A SIGNIFICANT IMPACT ON OUR COMMUNITY. THAT’S IT.

join us We are the church for those who don’t do church and we believe everyone can find a place at Creekside Christian Fellowship. We are a big church out in the country. We still hold to great family values and personal values to live by. Sunday messages are straight from the Bible every week with good applicable information to start your week. Let’s do this together!! WORSHIP SERVICES: THURSDAY 7:00PM

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TXO-4551 Fort Bend Herald Oct 22_Etheridge1_8.5x11.indd 1

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