Welcome all to the holiday themed edition. Early Christmas music, (I like Michael Buble), decorations, ice skating and sparkling lights to kick off the cozy holiday season. It’s this time of year that we reflect on how this year went. We have one month left to expand on the great year or one left to turn it around. I have a mixed bag of both. I think life does that. Give a little here, hurt a little there, appreciate and learn how to be better. So my reflection time is here and I decided to change up on my day to day nutrition. I overheard someone talking about health. Saying once they changed a few simple things, they didn’t even realize how they weren’t at there best. Yes, they actually reversed the aging proccess and feel better today than 6 month ago with minor changes. All I could think is now you have my attention. I just turned a year older and yes definately wiser to focus on just that, reverse aging.
So how do you know unless you try? I found that dehydration is key to ones energy. But wait, I drink enough water, I think. So how about try a little Celtic salt in the morning in 12 ounces of water immediately to waking up. Immediately I felt a difference in my gut health. I also added a lot of protein to my morning breakfast. I workout right after that. No caffeine for 90 minutes of waking up.
So I’m into it about 2 weeks. Need to add morning direct sunlight and grounding to complete a well balance morning routine. Living in Wisconsin does have this as a challenge. After all, if you start your morning in a positive healthy way, you set yourself up for a great day.
So my present to myself is just that, a great start to enhance my reverse aging. Better skin, mood and gut health. I am sure there’s more work to do but it’s worth it. Always consult a doctor before starting any new health routines.
Have an amazing holiday, be a hero. Till next time, stay healthy.
The Ommani Center, Livestrong.com, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Ascension, Eye Care Specialists, Aurora, Alexian, Eye Physician Associates, Brothers Village, Ye Olde Pharmacy, NIH, Jensen Health and Energy, Foot Solutions, Allergy and Asthma Centers, Tudor Oaks, Active Care Rehab, Greensquare Center for the Healing Arts, Midwest Audiology, Integrative Family Wellness Center, Universal Services, American Camp Association and Home Instead
For information on advertising or to submit articles call, 414-659-6705 or 608-237-6000, or email mhl@wi.rr.com.
Subscriptions are $20 per year. Thanks for reading MHL.
MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care.
Special Thanks! To all the local professionals that provide us with
containing new information and keeping all our readers informed of the latest in
Top Fitness and Nutrition Trends for a Healthy Season
Fredericksburg Fitness Studio,
Most people think the holiday season is synonymous with gaining weight and not getting fit and healthy. This year, people are being challenged to do the opposite and make it a season to get healthy. A Fredericksburg-based nutritionist and exercise specialist is leading the trend and identifying the trends that will help people do it successfully.
“Forget the stress, cookies, over-eating, and slacking for the next two months,” said Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. “Instead, let’s use this time to dig in and get fit for the holidays! Let’s go into the New Year feeling great.”
Here are some hot fitness trends that will get people excited and motivated to get
healthy this holiday season:
•Hybrid Workouts Combine elements from different workout styles (e.g., HIIT, yoga, strength training) for a more versatile routine. This will help prevent people from getting bored and offer more variety for the body.
•Wearable Technology: Increased use of fitness trackers and smartwatches to monitor health metrics and enhance training is big. These little devices pack a powerful punch when it comes to helping to keep people motivated and honest with themselves about their physical activity level.
•Functional Training: Focus on exercises that mimic daily activities to improve overall strength and mobility. These exercises will keep muscles working in a natural range but provide resistance so that it improves mobility.
•Group Training: Social fitness remains popular, with group classes emphasizing community and accountability. People have more fun and make friends when they get together with others to focus on exercising and getting fit.
•Mind-Body Integration: Practices like yoga and Pilates that focus on both physical fitness and mental wellness are gaining traction. They offer a great way to de-stress, reset and improve quality of life.
•Outdoor Workouts: Exercising in natural settings continues growing, offering physical benefits and mental health improvements. Not only do people gain the benefits of exercising, but spending time in nature also provides many benefits.
Here are some nutrition trends that will help people get through the holiday season feeling great:
•Personalized Nutrition: Tailoring diets based on individual health data and genetic information for optimal results. By working with a nutritionist, people who want to get healthier can develop a program tailored to their needs and preferences.
•Gut Health: Increased focus on probiotics and prebiotics to support digestive health and overall well-being. Add in things like kimchi, garlic and bananas to help in this area. Gut health is linked to overall health; the more people realize this, the more it becomes a focus for getting fit and healthy.
•Adaptogens to relax. Rather than reaching for alcohol to relax, many people are moving toward adaptogens. According to UCLA Health, they are herbs, roots, and other plant substances that help the body to manage stress and restore balance.
•Sustainable and Mindful Eating: A shift towards environmentally friendly
Music Therapy
ENJOYMENT THROUGH A FUN SOCIAL ACTIVITY
Can music be good for you?
Yes, according to a growing body of research. Listening to or making music affects the brain in ways that may help promote health and manage disease symptoms.
Helping older adults find enjoyment through a fun social activity and improving their fitness. This is a great way to keep both body and mind active!
Gina Ennslin enjoys working with seniors in her community. “I have over 22 years of experience in Financial services industry focusing on Senior Health Care. I am passionate about helping Seniors with their Medicare decisions and health care topics. Adding drum fit cardio to my practice has been energic, fun and rewarding. I enjoy spending time with my family and live a healthy lifestyle by natural foods, yoga, hiking, and teaching drum fit cardio to Seniors.”
Performing or listening to music activates a variety of structures in the brain that are involved in thinking, sensation, movement, and emotion. These brain effects may have physical and psychological benefits. For example, music causes the release of brain chemicals (neurotransmitters and hormones) that can evoke emotional reactions, memories, and feelings and promote social bonds. Music can even affect the structure of the brain. Certain structures in the brain have been found to be larger in musicians than nonmusicians, with particularly noticeable changes in people who started their musical training at an early age.
Increasing evidence suggests that music-based interventions may be helpful for health conditions that occur during childhood, adulthood, or aging. However, because much of the research on music-based interventions is preliminary, few definite conclusions about their effects have been reached. Many reports on the potential benefits of music-based interventions come from observations of individuals or small groups of people. Evidence of this type is valuable for suggesting new ideas, but care-
fully designed, scientifically rigorous studies of larger numbers of people are needed to provide stronger evidence on whether music-based interventions are effective for specific purposes.
What is music therapy?
Music therapy is a health profession in which music is used within a therapeutic relationship to address physical, emotional, cognitive, and social needs. The term “music therapy” is not a description of a specific type of intervention. Instead, it indicates the education, training, and credentials of the therapist who is delivering the intervention.
Music therapy may involve a variety of different activities, including music improvisation, music listening, song writing, music performance, and learning through music. Music therapists may work in many different settings, such as hospitals, outpatient clinics, nursing homes, senior centers, rehabilitation facilities, or schools.
Some of the music-based interventions described in this fact sheet fit the definition of music therapy, but others do not. For example, music-based interventions that involve listening to recorded music are often delivered by health professionals other than music therapists (such as nurses), and therefore do not fit the definition of music therapy.
Join this fun, fast-paced workout that incorporates drumming and cardio to the rhythm of music. Cardio drumming increases heart rate, improves rhythm, strengthens the upper body, and improves motor skills and hand-eye coordination. Follow the instructor’s routine, but of course at your own pace and comfort level. All supplies are provided and all levels of exercise ability are welcome as you can do cardio drumming standing or seated.
Menomonee Falls Community Center
Look for fall seResident $16 NonResident $19
Cardio Drumming
Winter 2025|
Jan 23, 2025 - Mar 13, 2025
CC Room 4 LL
Get
Medicare questions.
I’m Gina Ensslin, a licensed sales agent in Wisconsin. When it comes to Medicare, it’s important to consider all of your options. What works well for your neighbor may not be the best fit for you. I know the ins and outs of Medicare, and I’m ready to answer your questions and help you find a plan that fits your needs.
Small Changes In A Natural Way For Overall Better Health
By integrating state-of-the-art genetic sciences and systems, functional medicine can better understand how we live and how we live can influence disease onset and progression. This information allows doctors to be proactive with their approach allowing the patient to have an active role in their health and health care.
More and more, we are seeing numbers increase for those suffering from chronic illnesses and diseases such as cancer, diabetes, mental illness, and autoimmune disorders such as ALS and rheumatoid arthritis. Most doctors focus on diagnosing and treating short-term or urgent situations like a stroke, heart
attack, or broken bone. Drugs or surgical procedures are prescribed to address the immediate need.
Unfortunately, this version of care does not have the capability to handle chronic illnesses and disease complexity. This way of practicing medicine doesn’t allow time to fully investigate how everyday life components or unique genetics contribute to the increase in chronic disease. Certain factors of our environment like stress, anxiety, diet, and exposure to toxins play a crucial part in our health and our susceptibility to illness.
Benefits Of Functional Medicine
With functional medicine, treatments can not be a one-size-fits all model because every patient is unique; the treatment plan must be specific to their individual needs.
Functional medicine can offer patients natural remedies for a variety of conditions with many additional benefits that include:
Reduced stress and anxiety
Less risk of infection or sickness
Increased sex drive
Weight loss
Clearer skin
Stronger nail and hair
A strengthened immune system
More energy
Wider range of motion
Increased mobility
Better moods and fewer mood swings
And many more
More often than not, it may only require small changes in diet, lifestyle, and activity to start to see an increase in health. Patients who have more severe conditions may require more adjustments. The good news is, that no matter what you and your doctor decide is the right course of action for your particular situation, medications are not part of the plan. Masking pain or symptoms with drugs is counterproductive to getting your body in a healthier state.
Functional medicine can offer patients a natural way to get back to feeling like themselves again and possibly even better. With a custom treatment plan, you are part of the process. Photocredit: istock.com/ Ekaterina Krasnikova.
For more information visit Regen Med Pain Relief Clinics at regenmedpainrelief.com or call (262) 785-5515.
A Healthy 2,000-Calorie Diet Plan for Any Weight Goal
By Allison Forsyth Associate Health Editor
For some people, a 2,000-calorie diet is just enough to maintain or even lose some weight. But the number of calories you need every day will depend on many factors — like your age, height, metabolism, genetics and level of physical activity.
For example, a 2,000-calorie diet may be enough for someone assigned male at birth (AMAB) to maintain or lose weight. But if you’re an older adult or are assigned female at birth (AFAB), 2,000 calories may be enough if you’re aiming for healthy weight gain.
No matter your weight goals, one of the keys is getting your 2,000 calories from nutritious foods.
Here, we’ll learn if you can healthily gain weight on 2,000 calories, what foods to focus on and some meal ideas.
First, Who Needs 2,000 Calories?
The 2,000-calorie diet has been the standard recommendation in the U.S. for the average adult to be healthy since the 1990s. It was created to help put generalized percentages of daily values (DV) of vitamins, minerals and macronutrients like protein and carbohydrates onto food labels, per Houston Methodist.
But 2,000 calories is often too generalized of a recommendation. Not everyone needs 2,000 calories per day; some people may need more or less depending on many factors.
For example, if you’re an active person (i.e., you exercise consistently) or you’re wanting to gain weight, you may need to eat more than 2,000 calories per day, especially if your goal is to gain muscle. Or if you’re less active, you may need less than 2,000 to maintain your current weight.
Weight Management
5 Reasons You Shouldn’t Try the Carnivore Diet
For some loose guidance on how many calories you need, the 2020-2025 Dietary Guidelines for Americans has averages for adults who are moderately active. (Note: These are ranges for both people AMAB and AFAB, but could vary greatly depending on your individual needs):
Calories Needs for Moderately Active Adults Ages 19 to 75
Age
Calories per Day
19 - 25
2,200 - 2,800
26 - 45 2,000 - 2,600
46 - 50 2,000 - 2,400
51 - 65 1,800 - 2,400
66 - 75 1,800 - 2,200
Source(s): Dietary Guidelines for Americans, 2020-2025
And remember these are just estimates: Other factors like physical activity
2025 Season Pass
Road America offers a 2025 Season Pass and other Great Gifts
A Road America Season Pass is the most affordable motorsports entertainment option in Wisconsin! With a Road America season pass you have access to over 50 days of on-track action at America’s National Park of Speed.
Season Pass Benefits
General admission to all public race weekends
Preferred Parking
Half price entry for Sunset Cruise and Morning Drive events
Spectator access to select private track rentals
Annual Season Pass Holder luncheon
Added Season Pass Gift if purchased before 12/31/24
Note: The Season Pass does not include camping privileges. You can reserve a campsite through each individual event page or call the Road America office during business hours at 833-277-6067. Road America Season Passes is nontransferable and is only available for pick up at the Road America administration office prior to the start of the season. Here is a list of the 2025 season ahead.
Spring Vintage Weekend with SVRA
May 16-18, 2025
MotoAmerica Superbikes & Vintage MotoFest
May 30-June 1, 2025
WeatherTech Chicago Region SCCA June Sprints
June 6-8, 2025
INDYCAR XPEL Grand Prix Presented by AMR
June 19-22, 2025
Cheese Capital Cup featuring Trans Am SpeedTour
JUNE 27-29, 2025
WeatherTech Vintage Weekend with Brian Redman
JULY 17-20, 2025
GRIDLIFE – Summer Apex Music & Motorsports Festival
July 25-27, 2025
SportsCar Weekend with IMSA
July 31 - August 3, 2025
GT World Challenge America
AUGUST 15-17, 2025
Ariens Art on Wheels Vintage Weekend with VSCDA
Sept. 12-14, 2025
SCCA National Championship Runoffs
October 3-5, 2025
For more information visit www.roadamerica.com, Want Road america merchandise for more great gifts visit shop.roadamerica.com.
Special-Order Event Merch!
We’re thrilled to partner with the SCCA to provide its members and fans this year’s official event merchandise.
We will continue to take orders through Dec. 31, 2024*.
Special order apparel will offer more color choices and custom design options. Custom wood and metal signs are always made-to-order and not available for store pick-up.
Holiday Safety Tips Help Keep the Twinkle in Family Members’ Eyes
By Cheryl L. Dejewski
In the much-loved movie “A Christmas Story,” Ralphie sets out to convince the world that a Red Ryder BB gun is the perfect gift.
“You’ll shoot your eye out!” was the response he received from his parents, teacher and even Santa Claus himself. It’s one of the funniest and most memorable quotes from this Christmas classic because we’ve all heard it or a similar “You could lose an eye” comment throughout our childhood. Unfortunately, however, what may seem to be an annoying or silly warning becomes a fateful reality for too many people.
Toys, including some seemingly innocuous ones, and sporting equipment are responsible for thousands of eye injuries to children every year. But an amazing 90 percent of these injuries were preventable. That’s why ophthalmologists across the country are urging Americans to honor December as “Safe Toys and Celebrations Month.”
“Safety should be the top priority on holiday shopping lists for children in order to help prevent a joyous celebration from turning into a tragic occasion,” states Brett Rhode, MD, senior partner at Eye Care Specialists ophthalmology practice. “Keep in mind a child’s ability rather than just age when searching for the perfect gift.”
As an example, a one-year-old generally likes to lug, dump, push, pull, pile, knock down, climb, empty and fill. Suggested ideas for toys therefore include
push-and-pull objects, blocks with rounded corners, and stable ride-ons with four low wheels. Sturdy cloth or plastic books are recommended to stimulate the child’s interest in identifying objects by pointing. Safety considerations include buying objects that are strong enough for the child to stand on or in, and avoiding anything with sharp points, small pieces or parts that can pinch or trap fingers, toes and hair.
With older children, your gift-buying habits should also be a careful balance between a child’s wants and his or her safety needs and those of his siblings. Children often fill their wish lists with highly advertised, but potentially dangerous items. For example, projectile toys, chemistry sets, dart games, bows and arrows, tools and electrical toys should be avoided for any child under the age of 12, unless the item will be used under adult supervision. The U.S. Consumer Product Safety Commission reports that bicycles, balloons, swings, BB and pellet guns, sports equipment, flying toys, crayons and chalk, science sets, and cosmetic kits are the toys most likely to be involved in eye injuries.
“If you are giving sports equipment, you should consider including protective eyewear with polycarbonate lenses with the gift,” says Rhode, who is also Head of Ophthalmology at a Milwaukee-area medical center. “About 30,000 sports-related eye injuries occur every year, and the majority of those injured are children and adolescents. However, 90 percent of these injuries could have been avoided if the victim had worn protective eyewear.”
Toys aren’t the only injury-causing culprits during the holidays. Corneal abrasions from pine needles are another common eye injury during the holidays. Daniel Ferguson, MD, ophthalmologist and father of two children, says, “It’s especially important to keep an eye on tiny visitors who are apt to be crawling around and under the tree while opening or playing with their presents. Mom and Dad should also be careful when setting up and decorating the tree.”
“If you or a family member accidentally pokes or scratches an eye with a tree branch, you should seek immediate medical treatment. This is to make sure that no further injury has occurred to other parts of the eye and to prevent serious infection from occurring in the area of the scratch,” adds Daniel Paskowitz, MD, PhD, a local eye surgeon with credentials from Harvard and Johns Hopkins. Ophthalmologist Michael Raciti, MD, points out that eye injuries can come from more than just inanimate objects. “We sometimes see patients who have been poked in the eye by babies and small children.” Raciti suggests, “You should take extra precautions when holding a child who may not be familiar with you or who may be overly excited by all of the holiday activities. To help
Care Services!
Tudor Oaks Senior Living Community, a trusted name in the Muskego area for over 40 years, is now offering Home Care Services to area residents! Tudor Oaks Home Care Services provide a variety of supportive options to assist seniors who wish to remain in their own home.
Helping Your Aging Loved Ones Enjoy the Holidays
You’ve been gathering with family members to celebrate Thanksgiving and Christmas for as long as you can remember… but this year, things are different.
Your mom’s dementia is worsening, and your dad has become very frail. You worry that they may not be able to make it to the celebration and, if they do, that they won’t enjoy the family gathering.
What should you do?
“The holidays can be particularly challenging for older loved ones who have memory or mobility issues,” said Austin Blilie, Chief Operating Officer at Tudor Oaks Home Care’s parent organization, ABHM. “It’s important for family members to be aware of the challenges and make a plan to cope with them – so that their older loved ones feel included… not burdensome.”
Blilie offers these tips to help you and your family make the holidays joyous for everyone.
Plan ahead. Clear clutter, move furniture and pick up throw rugs to accommodate walkers or wheelchairs and eliminate tripping hazards. If your aging loved ones tire easily, limit the number of activities they are involved in or the length of time they are included. The noise and confusion of a large family gathering can lead to irritability, confusion or exhaustion, so make sure they have a quiet space to retreat to, if necessary.
Modify festivities to accommodate limitations. Come up with ways to continue long-standing traditions – perhaps with slight changes to accommodate your aging loved ones. Be sure to account for potential challenges with meals and other activities for those with mental, physical or dietary issues.
Ask your loved ones to reminisce. Seniors with memory issues may have
trouble remembering recent events, but they’re often able to recall stories from the past. Break out family albums, videos and music to help stimulate their memory and encourage them to share the holiday stories and experiences they remember.
Create new traditions. Consider adding something new to your celebrations – activities that will be easy for your older loved ones to participate in, such as baking, decorating, holiday crafts or driving through neighborhoods to see the holiday lights.
Acknowledge feelings of grief. The holidays often bring back memories of family members and friends who have passed away. Understand that, while it’s a festive time, your aging loved ones may also be experiencing feelings of grief and sadness.
Monitor diet, alcohol and medications. Holiday celebrations can be chaotic, but try to keep your older loved ones on their regular meal and medication schedule. Make sure everyone is aware of dietary restrictions and limit alcohol intake, as it can affect balance, mobility and some medications.
Find ways to have long-distance celebrations. If travel challenges or other circumstances keep you from being with your aging loved ones, look for other ways to celebrate with them – such as FaceTime or Zoom.
“While the holiday season is the most wonderful time of the year for most of us, it can be just the opposite for seniors,” Blilie said. “Taking a few, simple steps now will help you overcome some of the challenges, so family members of all ages can have a great time.”
To learn about Tudor Oaks Home Care’s services designed to help seniors age safely in their homes, visit TudorOaksHomeCare.com.
Don’t Let Winter Get You Down
istock.com/AleksandarNakic
Are you experiencing the winter blues – sleeping more than usual, feeling lethargic, and craving carbohydrates? You might be suffering from Seasonal Affective Disorder (SAD), according to Nicholas “dr. Nick” Yphantides, M.D., M.P.H., Medical Editor for TOPS Club, Inc.® (Take Off Pounds Sensibly®), the nonprofit weight-loss support organization. SAD is a form of depression that affects people during the same season each year, usually at the onset of winter. In such cases, a person gets depressed in late fall or early winter but feels better when spring arrives. Learning to recognize the signs and symptoms of SAD is the first step in getting help.
Symptoms and Causes
Between four and six percent of people in the United States suffer from SAD, while another 10 to 20 percent may experience some of the disorder’s symptoms. SAD is more common the further from the equator, where winter days are short and there is less exposure to daylight.
Doctors believe that a lack of sunlight upsets a person’s biological internal clock or circadian rhythms, such as the sleep-wake cycle. “This cycle disruption may cause a drop in a brain chemical called serotonin, which affects mood,” notes dr. Nick. The change in seasons also causes an increase of the hormone melatonin, which can affect both sleep patterns and mood.
People with SAD typically start having symptoms in September or October and feel better around April or May. They may experience:
• Increased appetite and cravings for carbohydrates
• Feeling sad, grumpy, moody, or anxious
• Difficulty concentrating or handling more complex tasks
• Feeling overwhelmed by routine activities or responsibilities
• Losing interest in usual activities and perhaps feeling hopeless
• Feeling drowsy, with low energy and initiative during the day
• Oversleeping, or struggling to fall or stay asleep at night
If you have several of these symp-
Complete Care specializes in short term rehabilitation to get you back home safely, and long term care. Be at peace knowing your loved one is receiving outstanding care with the amenities of home in a serene setting.
Find a Complete Care center near you to learn more and schedule a tour!
GLENDALE CARE AND REHAB CENTER
6263 N Green Bay Avenue, Glendale, WI 53209
414.351.0543 | glendalecrc.com
GRANDE PRAIRIE CARE AND REHAB CENTER
10330 Prairie Ridge Blvd, Pleasant Prairie, WI 53158
262.612.2800 | grandeprairiecrc.com
KENSINGTON CARE AND REHAB CENTER
1810 Kensington Drive, Waukesha, WI 53188
262.548.1400 | kensingtoncareandrehab.com
OUR CARE SERVICES
• Inpatient Dialysis
• Physical, Occupational, and Speech Therapy
• Wound Care
• Behavioral Health
• Respite Care
• VA Contracting
• And Much More
RIDGEWOOD CARE CENTER 3205 Wood Road, Racine, WI 53406 262.554.6440 | ridgewoodcarecenter.com
SOUTHPOINTE CARE AND REHAB CENTER 4500 West Loomis Road, Green�ield, WI 53220 414.325.5300 | southpointecrc.com
VIRGINIA HIGHLANDS CARE AND REHAB CENTER W173 N 10915 Bernie’s Way, Germantown, WI 53022 262.509.3300 | virginiahighlandscrc.com
If you are experiencing a lack of energy, you do not have to accept it. We encourage people to find the root cause of their lack of energy because energy boosting supplements sometimes don’t even help. Additionally, there are many ways to naturally increase your energy without the consumption of harmful energy drinks or too much caffeine and/or sugar.
One of the most common complaints I get from clients is the lack of energy they are suffering from. I often hear, “I only have the energy to get my daily tasks done, and then I’m spent.” Unfortunately, most of my clients just assume that they are getting older and that this is just a part of the aging process. Well, I’m here to tell you that this is the furthest thing from the truth. I have a client who just turned 80 and says her energy is better now than it was 20 years ago!
Improving Energy Naturally & Energy Boosting SupplementsCommon Root Causes for a Lack of Energy
A lot of times with a lack of energy there is also: the nagging body or muscle fatigue, yawning between 1:00-3:00 in the afternoon, sugar cravings, a lack of focus, disruptive brain fog, and an overall decreased quality of life. This is not the way to live! As a clinical nutritionist and naturopathic practitioner, my first
thought when I hear someone complaining of these symptoms is to find the root cause issue of what is going on. Some of the most common root cause issues I find that lead to a lack of energy includes nutritional deficiencies, food allergies or sensitivities, adrenal gland imbalance, an underactive thyroid, and heavy metal or chemical toxicity. At Total Health, we have a variety of tests we use to discover these root cause issues, and how to fix them.
Addressing Nutritional Deficiencies
When it comes to nutritional deficiencies and a lack of energy, the most common nutritional deficiencies I see are B vitamins, vitamin D, iron, and vitamin C. Sometimes it can be tricky to identify exactly what a person is low in without the proper testing or analysis. For example, you can be iron deficient from a lack of iron, vitamin B12 and/or vitamin B6. Or, you may get blood work done for vitamin D, and be within the medical range and told that your vitamin D levels are just fine. However, the medical range is typically 20-100 ng/mL, while the optimal range of where a person feels best is 60-80 ng/mL. As you can see, you may be told everything looks normal, but that does not mean that you have ideal levels and are functioning optimally.
Addressing Food Allergies or Sensitivities
Food allergies or sensitivities can also play a huge role in energy, or lack thereof. Food allergies or sensitivities may not always show up as a digestive issue; instead, it can affect your energy, cause brain fog, disrupt your sleep, and/or affect your mood. Food sensitivities can take up to 72 hours after ingestion to show symptoms, so identifying them can be difficult. Some of the most common food allergies or sensitivities I see in the clinic are wheat, gluten, dairy, soy, corn, pea protein, and eggs. Identifying your specific food allergies or sensitivities can make a huge difference in not only your energy but also your digestion and overall health.
Next, about 90% of my clients who report a lack of energy have an imbalance with their adrenals and/or thyroid. Your adrenal glands and your thyroid are part of your endocrine system, also known as the system that produces hormones that regulate your energy, metabolism, sleep, and mood. Your adrenal glands and your thyroid are two of the major energy organs that provide you with abundant energy that lasts all day when these glands are working optimally. Adrenal and thyroid imbalance can result from long-term stress, nutritional deficiencies such as selenium, iodine, or B vitamins, too much sugar and caffeine in the diet, and/or
ENERGY>>page 39
istock.com/stockbusters
10 Winter Wellness Tips
LOOK AFTER YOUR HEALTH AND WELLNESS THIS SEASON.
These winter wellness tips can help you stay active, social, and safe throughout the winter.
As the chill of winter sets in, it can make us want to imitate the bears and just hibernate for the season. Fortunately, rest and relaxation certainly deserve a place in our winter plans!
This is a great time of year to embrace a slower pace of life and focus on our well-being. That said, there are also plenty of handy winter wellness tips that can help us build activity into our lives while the weather is colder.
Check out these winter wellness tips to keep your mind and body feeling their best this season:
Try indoor workouts
Soak up some sun (or invest in a sun lamp)
Stay connected with others
The CapTel® Captioned Telephone shows word-for-word captions of everything a caller says, letting you read anything you cannot hear over the phone. CapTel is a NO-COST, federally funded technology available under the Americans with Disabilities Act
To qualify, users need: • Hearing loss
• Internet connection
• Landline telephone service
Eat for comfort and health
Prioritize sleep
Don’t skip the sunscreen
Stay hydrated
Practice cold weather safety
Embrace winter hobbies
Develop mindfulness habits
As with any health tips, be sure to check in with your doctor before adding any new exercise or wellness-related activity to your routine. Now, let’s learn about how to follow these winter wellness tips in the face of colder temperatures and shorter days!
Try indoor workouts
During the winter, it can be hard to indulge in your favorite outdoor exercises like a daily walking routine, bicycling, or swimming. But there are still plenty of fun ways to keep up your fitness without even leaving your house! Some of our favorite ways to stay active indoors include yoga, video workouts, and simple weight lifting. There are even exercises you can do in just five minutes a day!
Soak up some sun (or invest in a sun lamp)
Shorter days and less outdoor time also mean less exposure to sunlight, which can lead to Vitamin D deficiency and possibly seasonal depression. Make a conscious effort to get outside during daylight hours, even if it’s just for a short walk. Natural sunlight boosts your mood and provides essential Vitamin D. Alternatively, consider investing in a sun lamp, especially if you live in an area with limited sunlight.
Stay connected with others
Once the social hustle and bustle of the holidays has worn off, winter can sometimes bring a sense of isolation. That’s why it’s essential to stay connected with friends and family. Plan virtual or in person gatherings, phone calls, or seasonal activities together. Social connections are crucial for mental (and even physical!) health, so maintaining them during the winter months can help combat feelings of loneliness and seasonal affective disorder. CapTel captioned telephones can help you communicate easily over the phone with hearing loss.
Eat for comfort and health
Winter often tempts us with our favorite comfort foods and desserts, but these
always taste best when enjoyed in moderation. Focus on balancing your meals with a variety of fruits, vegetables, whole grains, and heart-healthy proteins. Seasonal produce like citrus fruits, root vegetables, and dark leafy greens can provide essential nutrients to support your immune system and overall health. Check out some of these healthy holiday recipes and one-pot winter meal ideas.
Prioritize sleep
A well-rested body and mind are foundational to feeling your best, and the longer nights of winter offer an excellent opportunity to revamp your sleep habits. Create a relaxing bedtime routine, ensure your bedroom is conducive to sleep (cool and dark), and aim for seven to nine hours of quality sleep each night. Don’t skip the sunscreen
Even in the winter, the sun can have a significant impact on your skin. Snow can reflect up to 80% of UV rays, increasing your exposure risk. It’s still healthy to spend time outside — just apply sunscreen (particularly on your face and ears) before heading out the door. Opt for a broad-spectrum type with an SPF of at least 30, and reapply as often as the instructions advise.
Stay hydrated
Similarly, it’s easy to forget about hydration when the weather is colder, and sweating feels like a distant memory — but your body still needs an adequate amount of water to function optimally. Dry, cold air and central heating systems can dehydrate your skin and body, too. Aim to drink at least eight glasses of water a day, and consider warm beverages like herbal teas and broths for an extra dose of comfort.
Practice cold weather safety
For our senior readers, it’s crucial to observe some specific winter wellness tips related to cold weather safety and fall prevention. Take extra precautions such as dressing warmly in layers, wearing non-slip shoes, and being mindful of icy surfaces. Review our cold weather safety tips for seniors, plus extra fall prevention tips to make sure you stay safe throughout the season.
Embrace winter hobbies
Whether you want to find hobbies that get you outside or keep you busy indoors, there are plenty of fun seasonal activities for you to enjoy! Whether you build a snowman with the grandkids, hit the slopes or the ice skating rink, or give snowshoeing a try, outdoor hobbies will keep you active and boost your mood. Cold-weather indoor activities might include crafting, reading, baking, or volunteering in your community.
Develop mindfulness habits
The winter season can be hectic with holidays and year-end tasks. Take time for yourself through mindfulness practices like meditation and deep breathing. These techniques help reduce stress, improve focus, and enhance your overall well-being. Continue doing them in the later part of winter as things slow down to boost your appreciation of life and get in tune with yourself.
With these winter wellness tips in hand, you’re ready to embrace the beauty of winter while caring for your physical and mental health! Next, don’t miss these tips for protecting your hearing in colder weather.
Winter Fitness Schedules
Winter SESSIONS: Janurary 6 – April 27, 2025 New Berlin YMCA
Wellness Center
WINTER SESSION 1
Online Member Registration: Opens Mon, Dec 9
Online Program Participant Registration: Opens Mon, Dec 16
TO REGISTER: www.gwcymca.org/schedules
SESSION DATES: Kettle Moraine YMCA
WINTER I: January 6th - March 2nd 2025
CO-ED Pickleball League - West Washington Branch: West Washington
Dates: 10/29/24 - 3/25/25
Intro to Pickleball - West Washington Branch: West Washington
Dates: 12/10/24 - 1/18/25
Youth Pickleball Ages 6-12 - West Washington Branch: West Washington
Dates: 1/11/25 - 1/18/25
Youth Pickleball Mini Clinic Ages 6-14 - West Washington Branch: West Washington
Dates: 4/2/25 - 4/23/25
TO REGISTER: www.kmymca.org/programs
Stress and Anxiety Promote Your Chances of Getting Sick
Authored by: Martin Johnson, Founder Total Health Nutrition Center
With all the health and economic concerns relevant to the Covid-19 pandemic, many health and nutrition centers have seen a spike in symptomatic anxiety related problems among their clients. The fact is that feelings of general anxiety, jitteriness, increased brain racing, insomnia, and even panic attacks can occur when the body is exposed to prolonged stress. No doubt we are in uncertain times, so having natural solutions to combat these feelings can prove invaluable.
Combating stress and anxiety issues is one of the best ways to defend against illness and disease.
Due to how stress and sleep deprivation degrades the immune system, combating stress and anxiety issues is one of the best ways to defend against illness and disease. When undergoing chronic, uncontrolled stress, your adrenal glands produce cortisol. Elevated levels of cortisol, often referred to as the stress hormone, have a positive effect on your body but only for short periods of time when the body is under higher stress. Referred to as the fight-or-flight response, these are times when it’s beneficial for cortisol to be elevated to ensure you are
protected from an environmental danger. However, a problem occurs when the concerns and demands of life induce a chronic state of fight-or-flight, keeping cortisol levels consistently high. Cortisol, when elevated for prolonged periods of time, can actually have negative effects on the body, causing a weakened immune response, storage of non-beneficial middle body fat, and sleep disruption resulting in the ability to fall asleep but not stay asleep. This further stresses the adrenal glands. It becomes a vicious cycle.
Eat small portions of protein such as chicken, fish, eggs, and beef with each meal, along with a variety of vegetables.
Reduce sugar and grain intake, and any food that elevates blood sugar levels. This is your first defense in breaking that cycle, since the adrenal glands have to work harder to assist in the metabolism of glucose in the liver. It’s best, therefore, to eat small portions of protein like chicken, fish, eggs, and beef with each meal, along with a variety of vegetables.
It’s also important to supplement a healthy diet and additionally lower cortisol levels by using a variety of natural supplements.
Lower cortisol levels by using a variety of natural supplements such as Seriphos or Ashwagandha Complex. Other beneficial supplements include Drenamin, Ga Adrenal or Adrenergize. Additionally, I personally recommend supplements for calming the mind and overall nervous system. Anxiocalm is a special preparation of Echinacea, a familiar herb with the active ingredient Alkamides, a powerful immune system booster. I also recommend an amino acid called L- theanine that affects levels of certain brain chemicals including serotonin and dopamine, chemicals which influence mood, sleep, and emotions associated with stress. These products are generally safe for all ages. However, I would consult your medical doctor if you are currently on prescription anxiety or anti-depression medications.
Working with clients in our Natural Health Clinic at Total Health Nutrition Center for over thirty years, I’ve become familiar with many age and lifestyle related health symptom patterns. It’s given me the ability to provide recommendations on products best suited for my clients, often with only a simple phone conversation. In order to better serve you in these stressful times, I’m offering free phone consultations to help you make the best decisions regarding your health and stress concerns, while making sure you get the right supplements for your specific needs. To schedule an interview or order products call 262-251-2929.
Join our team of holistic health practitioners
We are looking for strategic thinkers, team players and leaders who align with our purpose of improving the health and wellbeing of those we serve
Our work focuses on crea ng meaningful connec ons with each of our clients, helping them to move to ward a healthier lifestyle. We assist each individual’s journey by helping to uncover root causes of their health concerns through holis c natural health and wellness advocacy.
If our purpose resonates with you, we invite you to explore career opportuni es and apply today. *Full me or part me (at least three days a week as client load builds). $35/hr, up to $40hr maximum. Qualifica ons: Must have a passion for natural health. Background in Nutri on preferred Willing to train the right candidate
Rehab Should Be a Top Priority After Injury
Many people worry about not being able to move around as well when they get older. They fear they won’t be able to continue their favorite activities, visit their favorite places, or even keep up with everyday tasks.
The ability to move or walk freely and easily — is critical for functioning well and living independently. As we age, we may experience changes to our mobility. There are many reasons for these changes, including changes in gait (how we walk), balance, and physical strength.
Researchers are working on this issue because it’s not only a matter of physical health, but also the social and emotional well-being of older adults. As rehabilitation patient volume across the age spectrum increases and reimbursement rates decrease, clinicians are forced to produce favorable outcomes with limited resources and time. The purpose of this review is to highlight new technologies being utilized to improve standardization and outcomes for patients rehabilitating orthopedic injuries ranging from sports medicine to trauma to joint arthroplasty.
Active rehab can help improve range of motion and increase strength and endurance while reducing pain and inflammation. Rehabilitation following an injury is important to help people return to pre-injury activity levels safely.
Live Music & Music Therapy
Today’s we are part of a generation that revolutionized music. Many are still sound aficionados with decidedly specific tastes. Senior living communities cater to this interest by offering live music, including concerts by local artists. In communities that are home to former musicians, you might even get to attend a concert by a resident.
Music has an undeniable healing power, especially for those who live with dementia. Some assisted living communities bring in trained music therapists to entertain and provide small-group cognitive stimulation. In some communities, seniors with a history of musicianship can even participate to provide entertainment or music therapy activities for their friends and neighbors.
Why rehab should be your top priority after an injury
You get one chance to rehabilitate properly after an injury. Improper rehab, rushed rehab, or no rehab at all can leave you with chronic pain or other serious issues. You can avoid potential problems by following a solid rehab program.
Start by recognizing that rehab is vital to your full recovery. Admit that it will take time and patience to get back to 100%. If you’re an athlete and your injury was enough to bench you completely, expect two days of rehab for every day you were inactive. Aim for slow and steady progress that helps you build back muscle or joint strength without risking a physical relapse.
Finding the right rehab specialist should be your next step. At Genesis Integrative Medicine, our specialists treat each patient as a unique individual. We’ll carefully design a treatment plan to restore your functionality and mobility, and help reduce any pain you feel in a separate rehabilitation hospital or building, or in a nursing facility with a designated rehabilitation program.
Spa Days and Self-Care
Everyone knows that self-care is important. Its value doesn’t end during one’s senior years. Many senior living communities offer special spa days — including haircuts, manicures, and even skin treatments — to foster well-being.
Staying active and social is a key component to health and wellness at all ages. However, it becomes even more crucial in the retirement years, when social networks gradually shrink.
Finding an activity to look forward to, or a hobby to work on, can make making friends easier, boost overall health, and foster feelings of community. Finding the right senior living community makes finding those opportunities even easier.
Warm Up Winter with These Wine Sauce Dishes & Pairings
As winter settles in, there’s something incredibly satisfying about preparing a warm, comforting meal that simmers slowly on the stove, filling your home with rich, inviting aromas. One of the best ways to capture that cozy feeling is by cooking with wine sauce.
Wine-based sauces add depth and complexity to your dishes, making them a perfect choice for cold winter nights when you want something indulgent and comforting. Whether you’re using up leftover red or white wine, these dishes transform simple ingredients into mouthwatering, restaurant-worthy meals.
Wine sauces not only elevate the flavors of your food but also help create a truly satisfying dining experience. By incorporating the richness of red wine or the brightness of white wine, you can create an array of dishes that range from hearty to light, all with a gourmet flair. From rustic stews to delicate seafood, wine sauces can be surprisingly easy to prepare and will impress both your palate and your guests. Plus, it’s an excellent way to avoid wasting that leftover wine from last night’s dinner!
Now, let’s explore three classic dishes that feature wine sauces, break down how to prepare them, and suggest the perfect wine pairings to take your meal to the next level. These dishes will not only warm you up but also make winter feel a little more luxurious.
1. Coq au Vin – A French Classic with a Bold Red Wine Sauce
Coq au Vin is the ultimate winter comfort food. Imagine tender chicken, slowly braised in a velvety red wine sauce that’s brimming with the flavors of mushrooms, onions, bacon, and herbs. The dish is a warm hug on a plate, each bite a perfect balance of earthy, savory, and slightly sweet notes. Traditionally served with po-
tatoes or crusty bread to soak up the sauce, it’s the kind of meal you’ll want to linger over on a cold night.
How to Prepare:
To make Coq au Vin, gather chicken, red wine, carrots, onions, mushrooms, garlic, and fresh herbs. Start by browning the chicken until its skin is golden and crisp. Then, add a full-bodied red wine and simmer it all together with the vegetables and herbs, letting the flavors meld as the wine reduces into a thick, luscious sauce. After a few hours, the chicken will be so tender it practically falls off the bone, enveloped in a deep crimson gravy that’s nothing short of indulgent.
Wine Pairing: Classic Burgundy Red
For a truly decadent experience, pair Coq au Vin with a classic Burgundy. The wine’s earthy, mushroom-like notes complement the dish’s rich flavors beautifully, making it a luxurious choice for a candle-lit dinner.
2. Oeufs en Meurette – Rustic Elegance on a Plate
If Coq au Vin is a warm hug, Oeufs en Meurette is a cozy fireside chat. This lesser-known French classic is a dish of poached eggs, served over toasted bread, and topped with a rich red wine sauce made with onions, bacon, and mushrooms. It’s rustic yet elegant, with flavors that feel both indulgent and comforting—the perfect brunch or light dinner option for winter.
How to Prepare:
To make Oeufs en Meurette, start by poaching eggs to a soft, runny perfection. In a separate pan, create a flavorful sauce by sautéing shallots, garlic, bacon, and mushrooms in red wine. Let the sauce reduce until it thickens, becoming a rich, savory blanket for the eggs. Serve each poached egg on a slice of toasted bread, ladle the wine sauce over the top, and watch the yolk mingle with the wine sauce for a dish
PAIRINGS>>page 51
As We Prepare for Christmas
December can be a stressful time of year. The Christmas season is a wonderful time, but it can also be the source of a lot of stress. The demands of family and friends, the physical and emotional roller coaster, as well financial concerns can take their toll on us. Here are some stress reducing tips for the Holidays: Pace yourself, make sure you don’t take on more responsibilities than are healthy for you. We all want to make others happy, but don’t make yourself miserable doing so.
Identify what causes you stress and take care of it first. Just like “Santa”, make your list and prioritize your activities. This helps make your holiday tasks more manageable.
While you are making your list, be realistic about what you can and cannot do. Do not put all your energy into just one day.
Leave past years and past hurts in the past. Look forward to new birth and new beginnings. Christ came to renew the world and wipe out the old, maybe you can too.
If you have a moment of spare time, consider sharing it by volunteering. If you are a baker, mix a little more to share. If you love to decorate, share some time with your church or a neighbor. God’s pay is so much better than man’s pay.
Holidays don’t always have to be costly. Take a walk and enjoy some beautiful decorations, go window shopping, or make a snowman. Try making a few decorations or gifts.
Keep your alcohol consumption to a minimum. Alcohol is a depressant and although you think you feel better, in the long run, it really brings you down.
Try celebrating in a new way. Discuss with family members what new traditions you could start and what old traditions just are not working anymore.
Recharge yourself. An empty battery cannot do it all. Spend time with people you love and those who care about you. Take deep breaths during the day and stretch your muscles.
Keep track of everything you spend as you spend it. “Sales” can be very tempting. Set a budget and stick to it. Again, keep a list and check it twice. Overspending can lead to depression, especially when the bills come due.
To learn more about St. Camillus Life Plan Community and the Revitalize Wellness Program, call 414-259-6310 or visit www.stcam.com.
Seeking Wellness in Older Adults Community
Many people delay the decision to move to a retirement community due to misconceptions or fear. They often regret not making the decision to move sooner; when they were healthier, more involved, or did not realize how lonely they were and the reasons go on and on. Regret is undesirable in all times of life; retirement decisions are no different.
The many activities and daily interactions with friends and neighbors offer a dynamic and stimulating environment.
Residents freely share their thoughts about retirement living in general and the choices available to them. As you read through this article, look for the comfort, freedom and peace of mind that come from making informed choices.
“Statistics show that retirement community residents live healthier and longer lives than those living alone.”
That doesn’t sound like rocket science; we need people. A resident commented, “If I knew how many of my friends lived here, I would have moved in years ago.”
As one resident says, “I have to admit, it was lonely sometimes at home, now there is always something enjoyable to do.” Whether you want to participate in all of the social activities and outings or read a good book in the quiet of your apartment, the choice is yours.
“I love telling stories and reminiscing but it’s not always easy when they’re thirty years younger than me,” remarks a resident.
A retirement community, by its very nature, allows people to interact with people their own age affording greater empathy and identification. Memories and recollections are complimented when two people can truly share the depth and breathe of events.
Somewhat tongue-in-cheek yet true, is the adage that retirement communities provide a “constant reservoir of friends.”
“I never have to worry about home upkeep or shoveling again,” said a smiling
resident. Now you can choose what you would like to spend time doing: cooking in your apartment, patio gardening, traveling, learning to paint or play the piano; all of the things you never felt you had time to do before. The choice is yours.
Keeping the mind, body and spirit healthy is the goal of many retirement communities. “When I moved here, it was very impressive to see how many care about my wellbeing,” a resident reported. Your choice of personal wellness goals are supported by a retirement community’s team who are all rooting for you. “Wellness programs” are growing initiatives in retirement communities to ensure balance, increased strength and awareness of changes.
Many retirement communities provide a spiritual component through pastoral visits or Sunday services that keep your hope and faith strong through all times of life.
Retirement communities offer various forms of financial protections like “life care” or “endowments” that protect your financial future regardless of your health. A “life care” type contract also provides the potential for tax deductions for prepaid medical expenses. If you don’t feel the need for long term health care coverage, many communities offer rental programs, so again the choice is yours as to which option works best for you.
“When my wife had her stroke, it was so convenient to visit her several times a day. I couldn’t do that if I had to drive each way,” commented a resident. Should a care need arise, retirement communities can provide professional and caring services, all in the comfort of your “community.”
The choice is yours regarding your lifestyle and many elements need to be considered in making your decision.
istock.com/ Jacob Wackerhausen
The Importance of Socialization for Older Adults
Humans are innately social beings. From the beginning of our lives until the end, we need meaningful interaction with others to thrive.
As we grow throughout life, the ways and who we socialize with change, but healthy socialization at every point is key. It can impact our development, lifespan and our natural aging process.
Older adults have a vital need for socialization and connection with other humans, but often face challenges that are different from those in early life. Many older adults have fewer connections because:
They face physical limitations that make it harder to visit neighbors, family and friends
They’ve relocated away from loved ones
Their family members are busy
People pass away
Social connection impacts our health as we age
According to the World Health Organization (WHO), one in four older adults experience social isolation. The challenges seniors face can leave them at risk for
loneliness, which can lead to health risks including depression, anxiety, dementia, stroke, heart disease and other chronic health conditions.
A study by the Journal of the American Geriatrics Society found that those with less frequent social contact saw a 57% higher risk of dementia. Less social connection can also lead to poor sleep, which negatively affects all cognitive functions and takes a toll on the immune system.
On the flip side, seniors who have more social connections experience great physical benefits, including:
Lower blood pressure
Reduced hypertension
Improved cardiovascular health
Decreased risk for cancer, osteoporosis and arthritis
Improved cognitive health
And more!
The emotional health benefits are even greater. Social connection has been shown to:
Reduce loneliness
Increase independence
Enhance quality of life
Foster belonging
Reduce mental health issues
Lead to a longer lifespan
Facilitating social support for seniors
If social connection is so important for seniors, why aren’t there better ways for them to build stronger networks, be involved in the community and host friends and family?
Society caters to its younger citizens, often deprioritizing or leaving out our elders entirely. This can lead to seniors being left with less social capital, which is the value derived from positive connections between people in the community, business and other social constructs.
Older adults can take matters into their own hands. They can try volunteering, visiting with friends or joining hobby groups, but many need more assistance and integration of socialization in their daily lives.
According to a study conducted by NORC at the University of Chicago for the National Investment Center for Seniors & Care (NIC), seniors who live in a
SOCIAL>>page 38
Tips to Reduce a Parent’s Isolation Over the Holidays
By Anthem Memory Care
The holidays are a wonderful time of year to enjoy gatherings with families and friends. However, they can raise anxieties for elderly loved ones who live alone, especially if they have been diagnosed with dementia. What was once a family home full of noisy celebrations can feel empty and cold for older individuals whose children have long since moved away.
That sense of isolation can cause serious problems. According to the U.S. Surgeon General, isolation and loneliness affects 50% of the population and brings with hit a higher risk of dementia, as well as cardiovascular disease and stroke.
Allison Moser Mays, MD, MAS at Cedars-Sinai Hospital urges families to take isolation seriously. “Loneliness and isolation, part of what we call ‘social determinants of health,’ are established risks for poor health and early death,
especially for aging adults. The health risks are equivalent to smoking up to 15 cigarettes a day,” she says.
The holidays can make isolation even more dangerous for elderly individuals. The optimum solution, of course, is to have mom or dad come for a holiday visit. However, for some families that is not possible, whether due to logistics or parents not wanting to leave the comfort of their own homes.
What are some things families can do to reduce isolation by keeping a connection with their elderly parents and friends over the holidays?
Use technology to connect daily. The pandemic ignited technologies that connect individuals through video calls. Make sure your loved one had the technology installed and is trained on how to use it. Then schedule a morning and evening call with them.
Arrange for trusted friends or neighbors to drop in daily. If this isn’t possible, consider engaging an agency or local senior care organization to stop in each day to check in on your loved one.
Reach out to local senior groups or assisted living communities. Many have holiday programs or activities which, with a little planning, could include your loved one.
Send a daily gift, card or letter. Anticipating a card or letter from a loved one is a great way to lift the spirits of your loved one. Include a few photos of family members to make it even more special.
Plan a post-holiday visit. While holiday travel may not be possible, arranging for a visit after the holidays can be more feasible. More importantly, it gives your loved one something to look forward to.
The holidays are a time to share special moments with family and friends. While in-person visits will always be optimum, with some planning, creativity, and perseverance, there are ways to keep the connection alive and well and make everyone feel loved and included this holiday season.
What is the difference between assisted living and memory care?
Assisted living communities provide care and support to individuals, mainly seniors, who require extra help with daily living activities but aren’t necessarily experiencing cognitive decline.Memory care communities, however, are carefully designed to address the needs of people with Alzheimer’s disease or other forms of dementia. The programs at memory care communities support and preserve residents’ remaining cognitive abilities. For more information contact Franklin Place at 414-377-9536 or visit www.anthemmemorycare.com.
Antioxidants That Fight Aging at a Cellular Level
FoodTrients Showcases
Antioxidants have multiple roles in the body and one of the most studied is the ability to reduce oxidative stress. Antioxidants are one of our body’s best weapons when it comes to aging, because they fight aging at a cellular level and help keep cells from “rusting.”
diet, which will counter the stress our cells encounter. You probably already know that deeply colored fruits and vegetables like berries and red cabbage contain generous amounts of antioxidants.
Here are some antioxidant super foods Grace recommends we should focus on:
Research has demonstrated that antioxidants can slow down aging by reducing oxidative stress, a natural byproduct of essential cellular activities such as energy production, detoxification, digestion, respiration, cognition, and exercise. These processes generate free radicals, unstable molecules that initiate oxidation. The insights from this research form the foundation of Grace O’s FoodTrients philosophy, which promotes the concept of food as medicine to promote healthy aging.
Free radicals play a vital role in stimulating important physiological processes, including immune system function and cellular signaling pathways. However, an excess of free radicals leads to an imbalance that triggers a chain reaction of electron theft, resulting in tissue damage. Antioxidants help mitigate this damage by neutralizing free radicals, thereby maintaining cellular health and slowing the aging process.
Almonds: are rich in vitamin E, an antioxidant which helps protect both brain and skin health.
Beans: are rich in polyphenols, which are powerful antioxidants. Look for colored beans including black, pinto, and kidney, for even more antioxidant compounds. Beans are also high in fiber which can help improve digestion and support detoxification.
Berries: blueberries, strawberries, blackberries, and raspberries are rich in flavonoids and antioxidant vitamins such as vitamin C. Many experts recommend including berries in the diet daily.
Dark Chocolate: varieties over 70% cocoa are rich in flavonoids which are a potent antioxidant found in cocoa. That’s right: chocolate is part of a healthy diet because it’s so right in antioxidants!
Sweet Potatoes: these orange vegetables are rich in beta-carotene, which helps protect vision and skin from early aging and cellular damage. Orange and red foods should be a regular part of your diet because of their antioxidant compounds.
Grace says that if the balance of oxidative stress gets too high, it can cause damage and “aging” to cells. This is where antioxidants come in; they protect your cells, preventing and repairing damage caused by oxidative stress. This balance is what keeps cells healthy and prevents damage that comes along naturally with living and aging.
Luckily for us, there are many delicious foods that are natural antioxidants that we can incorporate into our
What drives Grace’s program of healthy aging are nine elements she calls FoodTrients®: Anti-Inflammatory, Antioxidant, Beauty, Detox, Disease Prevention, Gut Health, Immune Boosters, Mind, and Strength. “The inspiration for me starting my FoodTrients program—the website and my cookbooks—really came from my father. He was a physician, and he had a
way of looking at food as though it could heal us,” Grace explains. “He understood the value of the vitamins and minerals found in fresh foods and how those elements could influence our health. Foods like organic fruits and vegetables, wild fish, and humanely raised animals have so many good things in it: antioxidants, omega-3 fatty acids, vitamins, minerals, anti-inflammatory agents, fiber, and anti-bacterial compounds.”
BEANS AND LEGUMES
Beans & LegumesBeans are an anti-aging powerhouse full of fiber, protein and antioxidants. The vibrant color in black and kidney beans signals the fact that they are full of healthy compounds such as anthocyanin flavonoids, kaemferol and quercetin. Beans offer tons of molybdenum and folate for optimal cellular health. Consuming beans has been linked to a reduction in diseases like type 2 diabetes, cardiovascular disease and certain cancers. Soybeans offer a special anti-aging benefit because they are rich in isoflavones which have proven beneficial for bone strength, heart health, and improving memory and learning skills. Most people enjoy eating beans but they state that they forget about them. Dig up some of your favorite bean recipes today and aim to include them in your diet throughout the week for optimal health.
Aztec Berry Salad with Lemon Chia Dressing SERVES 4
Gluten-Free; Vegan if using maple syrup
Vegetarian
The Aztecs recorded using chia seeds as far back as 1540. This colorful and refreshing salad is perfect for summer afternoons and evenings. Serve this salad as a starter, side dish, or light summer meal.
Benefits: Chia seeds provide energy in the form of healthy fats (including anti-inflammatory omega-3 fatty acids) and plant-based protein. Fresh, seasonal berries provide a concentrated source of beneficial antioxidants such as vitamin C and anthocyanins, which improve capillary function in the brain, eyes, and skin.
Ingredients
For the salad
2 cups (packed) roughly chopped baby spinach
1 cup fresh strawberries, sliced
1 cup fresh blueberries
1 cucumber, diced
½ cup sunflower kernels
¼ cup (loosely packed) chopped fresh basil leaves
For the dressing
2 Tbs. extra-virgin olive oil
Juice and zest of 1 lemon
1 tsp. minced garlic
1 Tbs. chia seeds
1 tsp. honey or maple syrup
1 Tbs. water
Salt and freshly ground black pepper to taste
Procedure
Combine salad ingredients in a large mixing bowl.
In a separate bowl, whisk together the dressing ingredients.
Toss the salad with the dressing immediately before serving.
FoodTrients
Anthocyanins
Fiber
Flavonols
Manganese
Omega-3 fatty acids
Vitamin C
Vitamin E
Vitamin K
About FoodTrients
FoodTrients® is a philosophy and a resource dedicated to the foods and rejuvenating nutrients that help us fight the diseases of aging and promote longevity. All of the recipes combine modern scientific research and medicinal herbs and ingredients from cultures around the world. They’re loaded with flavor and superfoods, which promote wellness, increase energy and vitality, improve skin, and help people look and feel younger.
istock.com/Halfpoint
Tips to Protect Your Hearing This Winter
Winter brings colder temperatures, damp weather, and unique challenges that can affect your hearing health. Whether you’re spending time outdoors enjoying winter activities or simply trying to stay warm, it’s important to take extra precautions to protect your ears during the colder months. With a little care, you can maintain your hearing health and avoid potential issues that come with winter weather. Let’s take a look at these easy tips.
Use Moisturizer to Prevent Dry, Cracked Skin
Cold air tends to dry out the skin, and your ears are no exception. The skin on your ears can become dry, flaky, and cracked, especially when exposed to harsh winter winds. To prevent this, it’s important to apply moisturizer to your ears regularly. Keeping your ears hydrated prevents discomfort and protects your ears from becoming irritated or painful.
Choose a moisturizer that’s gentle and free of scent or irritants, and avoid get-
ting any lotion inside the ear canal. If you use hearing aids, be sure to remove them before applying moisturizer as it can damage your devices. Applying moisturizer in the morning before heading out into the cold and again in the evening can help keep your ears healthy and hydrated throughout the winter months.
Wear Hearing Protection When Operating Snow Machinery
Winter often means clearing snow from your driveway or sidewalks, but operating snow blowers, plows, or other snow removal equipment can expose your ears to loud noise levels. Exposure to these loud sounds can lead to hearing damage, so it’s important to protect your ears when using machinery.
Use earplugs or noise-canceling earmuffs when operating snow machinery. These protective measures help reduce the impact of loud noises on your hearing, preventing long-term damage. Even if you’re only using the equipment for a short period, it’s better to be safe and protect your ears from potential harm.
Keep Your Ears Warm with Ear Muffs or Hats
One of the easiest ways to protect your ears during winter is to keep them warm. Cold weather can cause ear pain and make your ears more susceptible to irritation or drying out. Wearing ear muffs, hats, or headbands that cover your ears helps keep them insulated from the cold.
If you wear assistive devices like hearing aids, choose hats or ear muffs that provide enough room to avoid pressing on your devices. Look for soft, loose-fitting options that will keep your ears warm without causing discomfort or interfering with the function of your hearing aids. Keeping your ears warm helps you stay comfortable and protects your overall ear health.
Use
a Dehumidifier for Your Hearing Aids
Winter often brings moisture from snow, rain, and condensation, which can be damaging to hearing aids. Moisture can cause malfunctions in your hearing devices or reduce their effectiveness. To prevent this, try using a dehumidifier designed specifically for hearing aids.
Dehumidifiers remove excess moisture from your devices overnight, ensuring they’re dry and ready for use each day. If you’ve been outside in the snow or rain, it’s especially important to dry your hearing aids thoroughly before storing them. Regularly using a dehumidifier can extend the lifespan of your devices and keep them functioning properly throughout the winter. If you don’t have a dehumidifier, try gently blowing them with a hair dryer set to cool to remove moisture.
Avoid
Overexertion in Cold Weather
While it’s tempting to shovel snow or engage in other outdoor activities in the winter, it’s important to avoid overexerting yourself. Captel.com.
Why Proper Nutrition is Key to Healthy Aging
It’s common for our eating habits to change as we age. Consuming less calories is normal as our appetites begin to decrease. This is mainly due to the fact that the older we get the more our metabolisms slow down. Plus, usually our activity levels also decrease as we age.
The truth is your body simply requires fewer calories to function well as you continue to age. While it is normal to eat less, when meals are skipped and/or poor food choices are made, your overall health can suffer. This is a trend to avoid, especially as seniors’ bones become brittle and falls become a larger risk.
One of the biggest myths surrounding senior nutrition is that all seniors will inevitably lose their appetites as they age. However, when a senior has no appetite at all, it is usually a sign of a more serious health problem.
Eating a well-balanced diet is key for many reasons, including:
Helping sustain or even increase energy levels.
Keeping all systems of the body functioning properly.
Aiding digestion.
Strengthening bones and teeth.
Building and maintaining memory. Supporting a strong immune system.
Preventing some lifestyle-related illnesses and diseases.
Lowering the risk for chronic conditions like heart disease, osteoporosis, type 2 diabetes, high blood pressure and more.
Increasing mental capacity.
Proper nutrition is essential to stay healthy, active, and to enjoy a better quality of life. A great way to encourage healthy eating is to stick with meals you enjoy eating as your staples, and explore new recipes. You’re never too old to try a new food! And if you enjoy cooking, get involved with the meal preparation whenever possible.
Healthy Eating Tips for Seniors
Another senior nutrition myth is that as long as you are eating something, it’s better than eating nothing at all. Seniors with healthy eating habits will live longer and be stronger than those with a poor diet. Another senior nutrition myth is that as long as you are eating something, it’s better than eating nothing at all.
Often seniors find that it’s too difficult or time-consuming to cook a meal, especially if they live on their own and mobility is limited. As a solution, they will turn to pre-packaged foods or frozen dinners. These types of foods are usually high in fat or sodium, and eating them can not only lead to health complications, but also to poor nutrition!
Here are a few tips to ensure you’re getting the proper nutrition you need, even when your appetite starts to decrease:
Don’t increase portion size, increase nutrients. Because seniors’ appetites may be smaller than they used to be, it’s important not to get overwhelmed by a heaping plate of food. Instead, incorporate more nutrients, like spreading peanut butter on toast instead of butter or using milk in your hot cereal instead of water.
Prepare healthy snacks. Try to avoid the convenience of prepackaged salty or sweet snacks. Instead, prepare healthy snacks ahead of time; chop up veggies or portion out whole grain crackers, nuts and fruits into plastic bags or containers. This way, when your stomach starts rumbling, you can easily satisfy it with something nutritious.
Enjoy a meal with friends. Studies show that seniors who eat together tend to have better eating habits, as sometimes the thought of eating alone can decrease appetites. Social meals should be encouraged whenever possible.
Don’t get stuck in a food rut. Don’t be afraid to incorporate some different
NUTRITION>>page 38
Auberge Communities support, engage and encourage the whole individual providing residents with a homelike environment and
Sleep Disruptions Linked to Health Problems
The days may be shorter right now, but darker evenings do not necessarily mean sleep comes more easily. The Centers for Disease Control report that nearly ⅓ of adults report they get less than the recommended seven or more hours each night. While it may seem like sleep is a luxury, getting enough rest can make or break your overall health.
Adults over the age of 60 are especially vulnerable to physical and emotional health consequences caused by lack of sleep, including Type 2 diabetes, stroke, heart disease, and even obesity. Here’s what you need to know about keeping yourself and your aging loved one, as healthy as possible.
How Much Sleep Do Seniors Need?
The Centers for Disease Control recommends seniors over the age of 60 get 7-9 hours of sleep per night. While this number may seem attainable at first glance, sleep disturbances caused by medication side effects, pain, or cognitive decline can make falling asleep and staying asleep difficult for most older adults.Sleep can be elusive for older adults, especially those living with Alzheimer’s disease or other types of dementia. As the disease progresses, seniors can have trouble regulating their sleep patterns, and their natural circadian rhythm can evaporate. This often translates into too much sleeping during the day and not enough at nighttime. Unfortunately, sleeping too much during the day can cause increased isolation from peers, which leads to the disease progressing even faster. It’s a vicious cycle that begins with the inability to fall asleep and stay asleep during the nighttime hours.
Dangers
of Sleep Disruptions
Older adults, whether they have dementia or not, face serious health consequences due to insomnia or other sleep disruptions. In fact, a recent study published in Neurology®, the medical journal of the American Academy of Neurology, found a link between insomnia and stroke, as well as between
insomnia and heart attacks. Beyond this recent research, there have also been studies demonstrating a lack of consistent sleep leading to obesity, depression, and even anxiety.
How to Get Enough Sleep
You can prevent health problems by making good sleep habits a priority in your life. You can also encourage the older adults in your life to pick up some habits that lead to better sleep as well. Consider any of the following as you start your quest for better sleep: Consult your loved one’s physician about their sleep disruptions. Decline sleep medications and instead work with the doctor to review current prescriptions to see if there are any that are contra-indicated or that could prevent steady sleep.
Limit napping during the day. Instead, beat afternoon fatigue with movement. Take a walk around the block, try an online yoga class for seniors, or participate in a group exercise class.
Stick to a routine. Wake up at a consistent time and begin getting ready for bed at a consistent time.
Limit too much television or other screen time beginning a few hours before heading to bed. Try reading or listening to music instead.
Get pain under control, especially if your loved one has breakthrough pain that wakes them up at night. Work with your loved one’s doctor to find a pain reduction regimen that could be more practical for sleeping habits.
For seniors living with dementia, encourage meaningful activity during the day to prevent sleeping and focus on a routinized schedule in the evening hours, which will signal the brain to get ready for sleep.
If your loved one is struggling with consistent sleep, you may need additional support or resources. Call the team at Oasis Senior Advisors. Our team has years of experience working in the greater Milwaukee area aging network. For more information call (262) 777-0462 Photo credit:istock. com/ microgen
4 Reasons Moving to a Senior Living Community Is Less Stressful Than You Think
Moving into a senior living community is a life-changing decision, and while we believe it’s one of the best decisions you can make, it also carries a certain amount of stress. However, there are some things that make the move easier, especially when you choose a supportive retirement community. Continue reading to discover some of the ways that your choice of community can help make your transition easier, including move-in coordinators, wellness and relaxation resources, varied community activities, and an abundance of resort-style amenities.
Front Desk Services
It’s worth checking in with the Front Desk Receptionist when you first arrive at a senior living community. They can help you make dinner reservations and
book wellness services, while also scheduling things like transportation or housekeeping. All of these personal touches go a long way toward easing your days immediately following your move.
Your new community team members are more than happy to help support you in your transition to your new home. They also can provide recommendations for relaxation and enjoyment.
Wellness & Relaxation Resources
Most modern senior living communities offer a mix of wellness options that support your physical, mental, and spiritual well-being. Whatever support you need to adjust to your new lifestyle, you’ll more than likely find it on-site at your community. Examples of stress-relieving services include a massage at the spa, painting in the art studio, or even an outdoor walking meditation session.
We think you’ll find these and other services and amenities available at highend senior living communities offer an enjoyable escape from the stress of moving. You can direct any questions you have about community offerings to your move-in coordinator or reception services team.
Community Activities
Community activities are a great way to meet people and pursue your interests once you have settled in at your community of choice. We find that many senior living residents discover they have time to reconnect or engage more fully with the things they care most about once they arrive. Browse your community’s calendar of activities to find what interests you from lectures to musical performances. These types of activities can stimulate the mind and relieve stress.
And if you’re looking to meet people and socialize, consider signing up for a group fitness class, making some time to meet with a member of our resident-led welcoming committee, or simply joining a happy hour to mingle with other likeminded and engaging individuals.
News residents who embrace community life often see their stress melt away.
Resort-Style Living
Enjoying the finer things in life is another great way to unwind after your move to senior living and your community’s line-up of services and amenities likely offers plenty of options. You may be surprised by all of the resort-style services and amenities that senior living can provide, such as indoor heated pools, varied wellness programming, and even an on-site salon and spa.
You could easily spend your first months at your choice of high-end senior living community exploring and taking advantage of all of the on-site amenities that you’ll have access to. Curious about what living in a community is really like? Some gain a sense of safety and security. Many find joy in the convenience and support that community life offers.
For more information visit www.newcastleplace.com.
ENERGY<<page 19 toxicity.
Addressing Heavy Metal or Chemical Toxicity
We now live in a sea of toxins, and it has been shown that babies born today are born with over 300 toxins in their bodies! Toxins such as heavy metals and chemicals are found in our water, are sprayed on our food, added to body care & cleaning products, and used in many household items such as furniture, carpets, bedding, paint, and cookware. Not only do these toxins greatly affect your energy and your ability to think clearly, but toxins are endocrine disruptors (meaning they negatively affect your thyroid, adrenal and hormonal health), contribute to autoimmune disease, lead to unexplained weight gain and an inability to lose weight, and can eventually lead to cancer.
Since we are overloaded with environmental toxins on a daily basis, your body cannot keep up with the detox demands. Additionally, most people do not detox properly. If a high toxin load is a root cause issue to your health concerns, it can be a life-changing experience once you learn how to safely detoxify your body, and remove toxins from your environment.
Energy Boosting Supplements
While I highly recommend finding out why you personally may not have optimal energy, I do want to share some of the best products that I recommend to clients to enhance their energy. Some of the products that I get the best feedback from including Balanced B-Complex by Megafood, ENRG by Systemic Formulas, Adrenaplex by Terry Naturally, Adrenergize by Enzymatic, Adrenal Strength by Megafood, Ga Adrenal & Gf Thyroid by Systemic Formulas, Exhilarin by Metagenix, and Vitamin B12 (make sure to find the methylcobalamin form of vitamin B12). All of these products can be found in either the retail store, the clinic, or on our website at https://www.totalhealthinc.com.
We Have the Tests and Expertise to Help You Find the Root Cause!
As I mentioned before, we have various tests in the clinic to help discover if a person has toxic levels of specific heavy metals or chemicals, has an imbalance with their thyroid and/or adrenal glands, has food sensitivities, or has nutritional deficiencies.
I hope that you can see the importance of finding out your specific root cause issue to your lack of energy, and why you may have tried various supplements that just don’t seem to do the trick. If you are interested in finding the root cause of your health concerns, please give the clinic a call for a complimentary 10-15minute consultation at 262-251-2929 to talk with me or one of the other practitioners.
SOCAIL<<page 30
senior living community experience greater longevity and access to health services compared to their counterparts.
Senior living communities can create more social connection opportunities for older adults that they may be searching for in their local community. There are countless ways for older adults to engage with people around them, including: Living in a close-knit community with a caring group of caretakers
Participating in organized social engagements
Going on coordinated excursions
Participating in resident-led programs
Joining pen pal systems
And more
Frr more information visit www.livingwesterly.com.
NUTITION<<page 35
foods or new flavors into your diet. Favorite recipes can be easily altered by adding different spices, sauces or marinades.
Schedule regular mealtimes. Humans thrive on routine, so set a regular eating schedule and stick to it. Eating at the same time each day, even having a snack at the same time, will help increase appetite.
Have a treat now and then. While you should avoid overindulging, allowing yourself a small treat every once in a while is a good way to keep your diet on track. Stick to 200-calorie treats like a piece of dark chocolate or a handful of pretzels to give yourself something to look forward to from time to time.
For more information visit tudoroaks.net.
Concierge Services at Clement Manor
The Term “Concierge” Is A French Word, Originally Meaning “Keeper Of The Keys.”
By Jeanne Aliota, MSW, LCSW, Director of Social Work and Concierge Services
In the Hospitality Industry, a Concierge takes care of an apartment building or hotel and serves or assists its residents or guests. Clement Manor, a retirement community in Greenfield, WI, sponsored by the Franciscan Sisters of Christian Charity, has chosen to have its own variation of this concept by creating a Concierge Team. This team hosts Clement Manor’s Continuum of Care, consisting of Independent and Assisted Living Apartments, Enhanced Assisted Living/Memory Care Suites, Skilled Nursing Transitional
and Long Term Care, and Rehab Services.
The Clement Manor Concierge Team’s vision is to help our residents and families make a smooth transition to a new stage of life, caring for them from the moment of admission/move-in. Recognizing the emotional needs of residents and families, the Concierge Team is designed to enhance quality of life services to address specific needs, such as coping, adjustment, providing support and resources, listening and answering questions. In addition, the Concierge Team is the first contact to learn more about Clement Manor’s campus, conducting tours and supplying information regarding all that Clement Manor offers in its Life Enriched environment, full of meaningful and fun activities. Clement Manor believes in living life with purpose, providing wellness support, and taking care of one’s whole self - mentally, physically, emotionally, psycho-socially and spiritually.
The Concierge Team shares offerings such as Clement Manor’s Center for Enrichment, which provides life-long learning classes that include everything from yoga, water aerobics, stress management, healthy aging, wellness, history, book clubs, art, music, spirituality, keynote presentations, travel, movies, plays, outings and support groups. Our concierge service also assists in event planning for our residents, fostering a sense of community and engagement within their neighborhood. We have an abundance of amenities we encourage our residents to engage in, such as chapel services, a salon and spa, a warm water therapy pool, a dine-in restaurant, a Country Store with coffee, donuts and other treats, a fitness center, outdoor gathering spaces and more.
Members of Clement Manor’s Concierge Team include Director of Social Work and Concierge Services Jeanne Aliota, Care Management Coordinator/Social Worker Heidi Halbur, Social Worker Susan Kopesky, Concierge Liaison/ Certified Senior Advisor Kim Skoczynski, and Concierge Liaisons Emily Klepp and Andrea Volkers.
Living a healthy lifestyle includes being able to recognize when stress may be affecting your health. Some types of stress are normal and healthy but over time, continued strain on your body from stress may contribute to serious health problems, such as heart disease, high blood pressure, diabetes, and other illnesses, including mental disorders such as depression or anxiety.
We’ve put together some information and resources that can help you to reduce stress. If you have questions or need more information, please contact a member of our Concierge Services team by calling 414-546-7000.
Alta Mira II offers one & two bedroom apartment homes for those 55 & older. Alta Mira II is a non-smoking community that was constructed with special features for those who may be deaf or hard of hearing. Alta Mira II offers an array of amenities and social activities for its residents. Income restrictions apply.
Bell Tower Place is a non-smoking community offering elegant one & two bedroom apartment homes. Located in a quiet, residential neighborhood you are still situated in close proximity to all the modern conveniences you will need to live an independent, maintenance-free lifestyle.
Cedar Glen offers spacious one & two bedroom apartment homes centrally located in Wauwatosa, just 10 minutes from all of your shopping & dining needs. A variety of activities, 24-hour emergency maintenance and on-site management allow for the independent lifestyle you deserve! Income restrictions apply.
Granville Heights offers one & two bedroom apartment homes in a non-smoking community. Centrally located, you will have easy access to churches, grocery stores, restaurants and more while enjoying a relaxed, maintenance-free lifestyle within the community. Income restrictions may apply.
High grove offers luxury one adn two bedroom independent senior apartments located on the Woodland Ridge Campus. Our spacious apartmetns incldue a patior
Our non-smoking community is the perfect place to call home.
Hill Crest, located on the Woodland Ridge Campus offers centrally located one adn two bedroom apartment homes fo rthe independent senior. In close proximity to all of your shopping, dining and entertainment needs, our social activities will have your social calendar full year-round. Income restrictions may apply.
Located on the Woodland Ridge Campus adjacent to the Towering Woods Nature Conservancy, Crestview offers one & two bedroom apartment homes in a non-smokin, pet-friemdly (restrictions apply) community. Enjoy an indepdendent lifestyle with 24-hr. emergency maintenance available. Income restrictions may apply.
Where A New Chapter Begins
When you or a loved decide to downsize and move into an assisted living community or independent living apartment , it’s not just about safety or healthcare; it’s also about finding your new home. A place where you feel happy and comfortable!
The transition into a retirement community is a major life decision. That’s why it is best to visit several different senior living communities. Look for quality, safety, and most importantly – a great reputation. Read the community’s online reviews.Though it’s tempting to choose a community that’s closest to your current home or possibly the most affordable option, don’t settle if you think there may be better options that can meet your current and future healthcare needs.
After you’ve decided what communities you’ll be visiting, here are a few tips to keep in mind during your tour:
1) Ask questions. Don’t be afraid to ask a lot of questions, even if they seem unnecessary in the moment. Tour guides should be willing and happy to answer all questions that may arise. Ask what kind of meal plans are available and if the kitchen takes special requests for dietary requirements. Inquire when visitors are allowed and if overnight accommodations can be provided for them. Learn about the community’s social activities and whether transportation is provided to offcampus appointments and events.
2) Find reviews or feedback from residents. During your tour, make sure to talk to residents and ask how they feel about living in the community. Or, look for reviews of the community on the internet to see what others are saying.
3) Enjoy a meal. The food should taste great! Quality of food is important to your overall health and happiness; so if possible, join the residents for a meal. Find out if you can order items other than what is being offered, and if the kitchen takes note of special dietary restrictions or food allergies.
4) Observe the state of the building and grounds. Note how well-maintained the parking lots, walkways and landscaping are as you’re walking into the building. There should also be some outdoor areas for residents to gather and enjoy the fresh air. Once inside, pay attention to how clean the hallways and communal areas are. The senior community should smell fresh and be as dust-free as possible. Again, the best way to get an accurate “feel” for the community is to visit on an off-day; not during an open house.
5) Meet the staff and residents. While on your tour, talk with staff members as well as the residents. Take note of their attitudes; are they friendly, courteous, and seem happy to be there? Do the residents look like they are engaged and energized? The happiness of current residents can speak volumes about the community.
6) Go with your gut. If it seems difficult to make a final decision, remember to trust your instincts. Did it seem like you would be happier at one place over the other? Did you like the décor better, or were the staff slightly more welcoming at a certain community? In the end, it’s important to go with where you feel you’ll be most comfortable in the years to come. If you’ve got a loved one entrenched in their senior years and showing signs of aging, it might be time for a retirement community. These communities can give residents a simpler life that makes the aging process easier and more comfortable.The benefits of senior living are welldocumented, but you need to put the work into finding the right community for your loved one to make the most of it.
istock.com/shironosov
Weight Training for Seniors: 5 Basic Exercises to Try
Discovery Senior Living
Have you wondered if it’s safe for seniors to lift weights?
As it turns out, weight training is one of the most important activities that seniors can do to look after their physical and mental wellness. One great way for older adults to stay fit is through weight training. Weight training can help seniors improve muscle strength, balance, and overall health.
How can seniors get their muscles toned? Read on for five activities for seniors in assisted living.
Why Weight Training for Seniors?
Weight training is an important part of seniors’ fitness activities. It helps improve muscle mass, which tends to decrease with age. Stronger muscles can help seniors maintain their ability to perform everyday tasks.
Weight training also helps with balance, which can reduce the risk of falls. Additionally, it supports bone health, which is vital in preventing conditions like osteoporosis.
Many seniors worry about starting a weight training routine, especially if they haven’t exercised much in the past. However, weight training can be adapted to fit the needs and abilities of older adults. Assisted living community activities often include light weight training exercises because they’re effective and can be done at a comfortable pace.
5 Basic Weight Training Senior Fitness Activities
Here are five easy weight training exercises that seniors can try. These exercises use light weights and can be done with items like dumbbells, resistance bands, or even household items such as water bottles.
1.
Bicep Curls
This exercise is great for improving upper arm strength, making everyday activities like lifting objects easier. Start by holding a light dumbbell or a similar object in each hand. Keep your arms straight by your sides.
With your palms facing forward, start to bend your elbows in a way that allows you to bring the weights toward your shoulders. Afterward, it’s time to lower the weights back to where you started slowly. Repeat this motion 10-15 times.
Bicep curls are a popular choice in senior fitness activities because they’re easy to do and help build strength in a critical area of the body.
2. Overhead Press
This helps build shoulder strength while also improving mobility in the shoulders as well, which can decrease with age. Hold a light weight in each hand and sit or stand with your feet shoulder-width apart. Start with your hands at shoulder height, with your palms facing forward.
Slowly push the weights upward until your arms are fully extended above your head. Bring the weights slowly back to shoulder height. Repeat this 10-15 times.
Try using a lighter weight or do fewer repetitions if your shoulders aren’t feeling right. This exercise is often included in assisted living community activities
TRAIN>>page 46
Keeping Our Hearts Open Anyway
By Rose Kumar M.D.
This year has been a challenge for many to remain aligned with the deep Self and to stay open hearted, as sadly, people have separated themselves from one another due to differences of opinion, political loyalties and unprocessed emotional material that inevitably rises up and is projected onto others. In the midst of the chaos and confusion of the past few years, it is even more imperative to anchor ourselves in integrity and lovingkindness. It is difficult to do when we want to react and project onto another, but it is the only way for us to stay true to our Spiritual path, especially in the midst of fear and uncertainty.
As I was searching for inspiration to keep myself anchored in my heart during the chaos of this past year, I came upon this poem which really resonated with how I try to live my life. I wanted to offer this to you as a gift and a reminder to continue to persevere for what is good and kind. It is a sacred reminder of how important it is to keep our hearts open to one another even when we want to close them down, and how we can mentor and inspire one another during difficult times by keeping them open anyway. It is the only way to get through difficult times together and emerge from them transformed for the good of all.
Anyway
Author: unknown
People are illogical, unreasonable and self-centered. Love them anyway.
If you do good, people will accuse you of selfish, ulterior motives. Do good anyway.
If you are successful, you will win false friends and true enemies. Succeed anyway.
The good you do today will be forgotten tomorrow. Do good anyway.
Honesty and frankness make you vulnerable. Be honest and frank anyway.
The biggest men and women with the biggest ideas can be shot down by the smallest men and women with the smallest minds. Think big anyway.
People favor underdogs but follow only top dogs. Fight for underdogs anyway.
What you build for years may be destroyed overnight. Build it anyway.
People really need help but will attack you if you help them. Help people anyway.
Give the world the best you have and you will get kicked in the teeth. Give the world the best you have anyway.
Supporting Mind Health
What we eat has a profound impact on how our bodies function and feel, with some foods offering great benefits to different aspects of our health.
When it comes to choosing the right healthy foods for your brain, peanuts and peanut butter are a nutritious option: they can help with improving memory, cognitive function and concentration, they can give your mood a boost, and they can even support the prevention of Alzheimer’s disease.
To fully understand their benefits, though, it’s important to take a closer look at the facts.
Benefits for Every Age
Keeping our brains healthy as we age is impacted by a consistently healthy lifestyle. A 2021 study published in the Journal of the Prevention of Alzheimer’s Disease found that adults 60 to 80 years of age who did not eat peanuts and peanut butter regularly were 30% to 50% more likely to do poorly on tests measuring learning, memory, language, processing motor speed (the time it takes us to process and react to information) and attentiveness compared to those who did.1
Mind health
In a separate 2018 study of adults 55 and older, higher cognitive scores were
associated with consuming just 1 serving (10 grams) of nuts daily — as well as a 40% decreased likelihood of poor cognitive function.2
But it isn’t just older folks who can benefit. In a study of college students ages 18-33, consumption of peanuts and peanut butter was associated with improved memory function, as well as decreased anxiety, depression and stress.3 Researchers pointed to the polyphenols and various fatty acids in peanuts that likely contributed to these results. But that’s not all peanuts have to offer in the nutrition department.
Brain-Boosting Nutrients
So how can peanuts offer so many benefits in such a small shell? It all comes down to the unique blend of various vitamins, minerals, bioactive compounds and more:
Niacin: In a study of adults 65 and older, those who consumed more niacin showed a slower rate of cognitive decline and a 70% reduced risk for Alzheimer’s disease4 — and peanuts are an excellent source of niacin.
Vitamin E: Found to promote healthy brain aging and delay cognitive decline caused by Alzheimer’s disease.5 Peanuts are considered a “good source” of vitamin E.
Resveratrol: A bioactive found in peanuts, resveratrol is believed to be beneficial in fighting against Alzheimer’s disease and other nerve degenerating diseases.6
P-coumaric Acid: An antioxidant that appears to target the neurotransmitters in our brain that regulate mood, stress and anxiety. In 2014, authors of a study on p-coumaric acid noted that it may have similar effects for reducing stress as a leading anxiety-reducing drug, Diazepam.7
Skins are In
Not a fan of peanut skins? This might change your mind: a 2016 randomized controlled trial found that peanuts eaten with skins im-proved both cerebrovascular and cognitive function in men and women.8
The MIND Diet
If you needed more convincing of the power of peanuts, you only need to look at their inclusion in the MIND Diet. A combination of the Mediterranean and DASH diets, the MIND diet is unique in that it specifically includes foods that have been shown to benefit the brain.
In fact, in 2015, two separate studies on the effect of the diet re-ported slower age-related cognitive decline, and up to 53% lower risk for Alzheimer’s disease.
istock.com/Rawpixel
because it promotes upper body strength and flexibility.
3. Seated Leg Extensions
Leg strength is imperative for maintaining mobility and balance. Seated leg extensions help strengthen the muscles in the legs, which are essential for walking, standing, and other daily activities.
Sit on a sturdy chair and hold the sides for support. Lift your leg up until it’s straight in front of you. Hold it for a few seconds, then lower, and repeat 10-15 times on each leg.
You can even wear ankle weights for more resistance as you become stronger. Senior fitness routines often include leg exercises like this one because they help improve strength in the lower body, which is important for preventing falls.
4. Wall Push-Ups
This exercise strengthens the chest, shoulders, and arms without the strain of doing floor push-ups. Stand facing a wall, the distance arm’s length away. Place your hands on the wall at shoulder height, with your arms straight.
By bending your elbows, slowly get your body closer to the wall. Push back to the starting position, and repeat this 10-15 times. Wall push-ups are gentle exercises that can be included in healthy activities for the elderly, especially for those who may have difficulty with floor exercises.
5. Seated Row with Resistance Band
The seated row is a wonderful exercise for toning the upper back muscles that can help improve posture. A resistance band makes this exercise easier to do and less stressful on the joints.
Sit on a chair with your legs out. Place a resistance band around the soles of your feet, holding one end of the band in each hand. Keeping your back straight, slowly pull the band toward you, bringing your elbows back as if you were rowing a boat.
Slowly release and go back to the starting position, then repeat 10-15 times. Keep your shoulders down and avoid hunching them during the exercise. This exercise is popular in assisted living community activities because it helps improve upper body strength and posture.
Coming Of Age ...
Life was simple at the kids’ table. The smell of a home-cooked dinner filling the air on a lazy Sunday afternoon and, after dinner, everyone crowding around the TV to watch the last football game of the season.
Fast-forward a few years, when the adults first invited you to their table, and your life changed. Your coming-of-age moment had arrived! This rite of passage is a transition from asking permission to giving notice.
Coming-of-Age Day in Japan honors all the young people who reached age 20 during the past year. This national holiday takes place on the second Monday of January and celebrates their privileges and responsibilities as new adults.
Coming-of-age moments don’t come just once in life. Another important coming-of-age moment occurs when you decide to retire. Social Security can help.
Determining when to retire is a personal decision, influenced by your preferences and lifestyle. We encourage you to go online to www.socialsecurity. gov/pubs and read our fact sheet, When To Start Receiving Retirement Benefits. You may find that this information helps you make an informed decision about the best time to retire. Invest the time to learn what you should do now to enjoy your retirement later. Once you’ve come of age to retire—or even before, while you’re in the planning phase—our quick and convenient online services are available at www.socialsecurity.gov/retireonline. In as little as 15 minutes, you can soar through our online application. It has never been easier to come of age at retirement!
Take advantage of our services and resources to make the best decision for you at www.socialsecurity.gov.
Health is Not Merely the Absence of Disease...
This should be a simple question, but really it’s a deceptively complex issue that begins with trying to define health. Everybody talks about health, but what is health? A Google search for “definition of health” returns 451 million citations. The “Oxford Dictionaries” say health is the state of being free from illness or injury, but this is too limiting. The World Health Organization takes a broader view; Health is not merely the absence of disease...” It is a state of complete physical, mental and social well-being”. This definition of health is more comprehensive and includes critically important issues.
Now that we have a definition for what health is, how do you translate this into your daily life. The first thing to ask is; “How am I doing now?” Do I feel good? Can I physically and mentally do the things I want to do? Am I competently managing the daily stress in my life? The answer to these questions gives you a snapshot of your current physical, mental and social well-being, but this picture does not always do a good job of telling you when your systems reserves are being depleted and what problems are coming in the future. A single frame from a movie may tell you what’s happening right now but may not tell you what’s going to happen in the next scene. If you’re feeling good now, there may be
very little indication that you are developing chronic problems that will manifest themselves in the future.
To be healthy you have to be concerned not only with present issues but with factors that will affect future well-being. Can you prevent the development of chronic diseases? If you already have a chronic disease can you slow the progression or possibly reverse its course? The answers to these questions are: Yes you can!
In order to do this, though, you need a more comprehensive preventative approach than what the medical system commonly provides. Currently, you get blood pressure meds to lower your high blood pressure, insulin or metformin to lower your high blood sugar, and cardiac catheterizations and stents to bypass your plaque. All of these interventions are extremely important, in fact can be lifesaving, when needed. Most of our chronic diseases, diabetes, hypertension, cardiovascular disease, autoimmune diseases and cancers develop over years to decades. The more important question for each of you is: “Before I show overt signs and symptoms that need to be treated, is there a way to determine, that I have begun to develop a chronic disease and change the course while I’m still feeling good?
Genetics and environment both play important roles. Your genetics are a baseline, but your environment plays a significant role in how your genes are actually expressed. If your environment leads to excess oxidative stress and you are nutritionally deficient in the factors that are needed to adequately breakdown toxins, how your DNA is actually expressed will change. Important environmental factors include sleep patterns, nutritional status, exercise patterns, stress, support systems, and exposures to toxins.
A person whose diet is overwhelmed by Omega 6 fats, excess carbohydrates, excess neuro-excitatory stimulants, i.e. aspartame from diet soda will be at a much higher risk of developing hypertension, heart disease, stroke, cancer and chronic immune disorders. A person raised in an environment exposed to heavy metals high levels of PCBs or other plastic will be in a much higher risk for developing heart disease and cancer.
Do you Exercise 5 times/week for 30 mins? This is important because doing so has been shown to decrease all-cause mortality by up to 30%. Specifically it reduces the risk of stroke by 25%, reduces the risk of heart attack and cardiac death by 40%., reduces high blood pressure by 10 to 15 mm Hg, reduces stress, reduces the risk of colon, breast, and prostate cancer, and facilitates detoxification.
Do you sleep 7 or more hours per night? This is important because not doing so is associated with neurological diseases: stroke, multiple sclerosis and Alzheimer’s disease, slower brain cell repair and regeneration, childhood obesity, and Gerd.
HEALTHIER AGING STARTS HERE
This Holiday, Look and See if Help is Needed
Family gatherings for the holidays offer a great opportunity to check in on the health and well-being of senior loved ones. It’s an opportunity to address any changes – physical or mental – that may mean they need assistance.
According to recently-conducted research, 70 percent of family conversations about aging issues don’t occur until they are prompted by a health crisis or other emergency – when people tend to make rash decisions. Don’t let this happen to you.
Available now for the holiday season, an Action Plan for Successful Aging is like a guidebook for some of the lookand-see signs that your senior might be having a problem, or that changes to their lifestyle might be necessary.
A few signs to look for:
· Depression. If you see any hints of irritability, sadness or sleep difficulties, these could be signs of depression. Depression can be a problem for seniors and should be checked out by a doctor or mental health care professional if concerns exist.
Pain. Does your mother now pull up a stool by the sink to peel the potatoes? Does she wince in pain when she bends down? If you notice any red flags, gently ask her if everything is alright. Even if she tries to pretend she’s managing fine, consider helping her make a doctor’s appointment “just to be sure.”
Memory. Does your father have trouble recalling events from earlier in the day? Has he told you the same story over and over? You may want to keep a list of concerns to bring up with his primary care physician.
· Social Engagement. Ask your mother to tell you about her friends. Social seniors generally have a healthier and more optimistic outlook on life. If she doesn’t have a strong social network, look into community activities that she may enjoy.
· Safety. If your father has difficulty walking, make sure he has a cane, walker or the proper support; remove throw rugs or other potential tripping hazards; and look into installing grab bars and no-slip strips where needed.
· Housekeeping. As seniors experience declining health, they may have more trouble keeping up with the housework. If you notice the house looks more unkempt than usual, consider senior care services, like Home Instead, that include light housekeeping.
· Medication. Try to notice if your senior loved one is taking his or her prescribed medications at the appropriate time (e.g. mealtime or before bed) and if the pill box is organized.
A recent study by Home Instead found that one out of five Americans saw a noticeable decline in an aging loved one’s well-being while together over the holidays. This research coincides with a 30% increase in service inquiries from concerned families in need of support.
Of those who noticed a decline in their loved one’s well-being:
Two-thirds (65%) were concerned about physical changes, such as mobility and hearing.
Two-thirds (64%) were concerned about changes in their ability to care for themselves, including struggles to maintain daily hygiene, nutrition and household tasks.
More than half (57%) were concerned by changes in their loved one’s cognitive skills, including being disoriented, forgetful and unable to manage their medications.
Nearly half (44%) were concerned by emotional changes, including that their loved one seemed depressed and lonely.
Physical activity can help:
Reduce feelings of depression and stress, while improving your mood and overall emotional well-being
Increase your energy level
Improve sleep
Empower you to feel more in control
istock.com/maroke
Yoga for Pain
Meredith W. Watts
It is often said that everyone comes to yoga because of some kind of pain. While the word “pain” may be too strong, most of us do come to yoga looking for a deeper satisfaction with some aspect of our physical or mental condition. The practice of yoga postures is the beginning of culturing the mind for a more focused and mindful life, but what if the physical body is currently suffering discomfort? In most cases, yoga can help, but the nature of the practice must fit the source and cause of the pain.
When the source of pain is a chronic, long-term problem, or an acute discomfort, competent medical advice is necessary as a first step. If the medical practitioner approves, then yoga can become part of pain management, helping to build strength, flexibility and range of motion. Often the student’s condition can be accommodated within normal yoga classes by adapting postures with props; where appropriate, a trained yoga instructor may design a special sequence of postures and relaxation techniques to suit the student’s condition
Though yoga should be learned with an experienced teacher, and only after appropriate medical advice, yoga practices can become an important form of self-management.
Yoga puts into your hands the tools to take better care of yourself. Once you know which exercises are safe for you and what particular cautions you should observe, you can use yoga to increase your capacity and expand your limits. Many of us have used yoga to cope and thrive after such diverse conditions as progressive arthritis, surgery, and a variety of internal disorders. While yoga cannot repair structural damage or chronic disorders, it can often reduce their effects and aid in recovery if there has been a surgery. It can also help with the emotional consequences of discomfort through practices that promote relaxation
and confidence.
Yoga is particularly helpful with temporary pain and discomforts that we suffer from unwise or unfortunate daily activities – a long airplane ride, muscular stiffness, feelings of fatigue, anxiety, stiff shoulders, and many insults to the body and spirit that we suffer. Misalignments and imbalances that accumulate in the course of a normal day can be approached with yoga and are good candidates for improvement.
Most important of all is yoga’s capacity to serve as a form of self-management that puts effectives tools in the hands of the individual. With techniques learned under the guidance a trained teacher – often with the support of simple props – the individual can improve range of motion, flexibility and strength. Even in cases where the use of physical postures and stretching techniques must be limited, there are a variety of breath and relaxation techniques that can help cope with the physical and mental effects of pain.
Lowers Blood Pressure. Several studies suggest that yoga can help lower blood pressure and ease hypertension by lowering our diastolic blood pressure levels. The physical practice of yoga – called hatha yoga – is gentle on the cardiovascular system, while meditation and pranayama, or yogic breathing exercises helps lower the heart rate.
Helps Bone Density. Older adults with weakened bone density can benefit from a regular yoga practice. In fact, recent studies have shown that yoga can reduce or even prevent osteoporosis. A two-year study of adults with an average age of 68 showed that those who practiced yoga had higher bone density than those who did not do yoga poses regularly.
Alleviates Arthritis. If you’re a senior with arthritis, you know how challenging and painful exercise can be. Gentle yoga can be a great solution for those with all forms arthritis.
that’s pure comfort on a cold day.
Wine Pairing: Village Burgundy Red
A village-level Burgundy is the classic choice for Oeufs en Meurette. Its earthy tones and balanced acidity enhance the savory elements of the sauce, while its elegance complements the delicacy of the poached eggs.
White Rhone
For a fresh twist, try a white wine from Côtes du Rhône. The wine’s crispness cuts through the richness of the sauce, adding a bright contrast that brings out the complexity of flavors in a new way. It’s an unconventional pairing, but one that highlights the dish’s nuances beautifully.
Red Jura
Feeling adventurous? Try pairing Oeufs en Meurette with a light red wine from the Jura region, made from the Poulsard grape. Poulsard wines are delicate and slightly smoky, with subtle red fruit and earthy, forest-floor notes. This pairing brings an intriguing, rustic character to the dish, highlighting its French countryside roots and adding a unique depth to the wine sauce.
3. Steamed Clams with White Wine and Garlic – Light, Bright, and Delicious
For something lighter but equally packed with flavor, try Steamed Clams with White Wine and Garlic. This dish is simple, fresh, and irresistibly aromatic, perfect for those evenings when you want something comforting without the heaviness. Plus, it’s an ideal way to use up that leftover white wine in your fridge.
How to Prepare:
Steam fresh clams in a broth of white wine, garlic, butter, and herbs. The clams release their briny essence into the broth, creating a light, savory soup that’s begging to be sopped up with crusty bread. The garlic and herbs add depth, while the wine brings a gentle acidity that enhances the clams’ natural sweetness.
Wine Pairing: Portuguese Vinho Verde
For a spritzier pairing, go for a Vinho Verde from Portugal. Its zesty citrus notes cut through the richness of the broth, adding a refreshing, almost effervescent contrast to the dish.
Rueda White
A white wine from Rueda Spain, made from Verdejo grapes, offers herbal notes and fresh acidity that align beautifully with the clams and garlic. Its grassy undertones elevate the dish, making for a pairing that feels lively and sophisticated.
Rosé from Long Island
If you want to try something with a twist, grab a crisp, dry rosé from Long Island. It is a delightful pairing, with bright acidity that balances the garlicky richness of the broth. It’s a light, refreshing option that won’t overshadow the delicate flavor of the clams.
As winter deepens, let your kitchen fill with the comforting aroma of slowsimmering wine sauces. Whether you’re savoring the rich, indulgent flavors of Coq au Vin, enjoying the rustic charm of Oeufs en Meurette, or keeping things light with Steamed Clams, these dishes are the perfect antidote to a cold winter’s night. Pair them with a thoughtfully chosen wine, and you’re not just making dinner—you’re creating an experience worth savoring.
So, don’t let that leftover wine sit idle this season. Pour it into a pot, invite in the warmth, and let these classic dishes turn your winter evenings into moments of pure indulgence.
Krystal Wen is a vinicultural expert with the “VinoVoss”—an AI Sommelier smartphone app and web-based semantic wine search and recommendation system developed by BetterAI. The user-friendly online platform picks the perfect wine every time, for any occasion courtesy of a highly advanced artificial intelligence assist. VinoVoss uses AI-powered machine learning that is guided and trained by human sommeliers and wine experts from around the globe, working alongside engineers and data scientists, to assure highly tailored and relevant wine discovery. Reach her at www.vinovoss.com.
VISION>>page 13
prevent an accident, try holding the child with one arm and using your free hand to hold or play with their hand that is nearest your face.”
Improper opening of champagne or sparkling wine bottles causes another common injury at this time of year. Optometrist David Scheidt, OD, explains, “A champagne cork can become a potentially blinding missile. The cork is just small enough to bypass the facial bones that normally protect our eyes from larger objects. The impact of a popped cork can cause painful surface damage or even interior damage which may lead to blindness.”
To prevent turning a celebration into a tragedy, always open corked bottles with proper caution. Never point the bottle top in the direction of anyone’s face, including your own. Keep the beverage chilled since the cold reduces the chances of the cork popping unexpectedly. Always place a towel over the entire top and tilt the bottle at a 45-degree angle away from yourself and others.
By following these simple suggestions (or seeking immediate medical attention in the unfortunate event of an accident), you can be sure to keep a joyous twinkle in your family’s eyes that lasts throughout the New Year.
FREE BOOKLETS & INFORMATION
The doctors quoted in this article are from Eye Care Specialists, an ophthalmology practice with offices in Milwaukee, West Allis, and Wauwatosa. Their team members are honored to been named as “Top Doctors” by Milwaukee and MKElifestyle Magazines. They have also published and distributed more than one million copies of educational booklets and handouts on numerous topics, including cataracts, diabetes, dry eyes, glaucoma, macular degeneration, low vision, when to have your eyes checked, what foods to eat for your eyes, safety tips for driving in the dark and snow, etc. To learn more about their practice, free copies of the items above, or to read online about various common eye concerns, visit www.eyecarespecialists.net.
PLAN <<page 7
level, diet, height, weight and health goals (like weight loss) will also contribute to how many calories you should eat per day, per the Cleveland Clinic.
Here’s a breakdown if you’re wondering if you’ll maintain, lose weight or gain weight on 2,000 calories:
1. To Maintain Weight
Per the dietary guidelines, the average moderately active adult age 26 to 50 might need 2,000 calories per day in order to maintain their weight. If they’re over 50, though, they may need a little less.
But keep in mind that this number may vary if you exercise less or more on a weekly basis, or if you have difficulty keeping weight on.
Tip
Check out the U.S. Food and Drug Administration’s Estimated Daily Calorie Needs table for a more specific estimate of how many calories you should eat every day, or calculate it yourself with a calorie needs equation.
2. To Lose Weight
If you’re younger than 51, eating 2,000 calories a day may contribute to weight loss, especially if you exercise regularly. That’s because creating a calorie deficit — where you burn more calories than you take in — can help you lose weight, per the Cleveland Clinic.
At one point, it was believed that if you create a daily deficit of 500 to 1,000 calories per day, you would lose about 1 to 2 pounds per week. But in reality, the amount of weight lost per week is different for everyone, depending on all sorts of factors, per the Mayo Clinic.
That said, a 2,000-calorie diet plan may fall into this deficit range depending on your calorie needs.
Tip
Besides your diet plan, regular exercise is also a key component of creating a calorie deficit. The Physical Activity Guidelines for Americans recommend adults get 150 minutes of moderate-intensity aerobic exercise per week, whether or not your goal is weight loss.
3. To Gain Weight
For some people, 2,000 calories may not be enough to put on weight or grow new muscle. Again, this ultimately depends on your baseline calorie needs though, according to the National Academy of Sports Medicine.
Plus, if you have a medical condition that causes you to lose weight — like hyperthyroidism or inflammatory bowel disease — you might need a specialized diet that’s higher than 2,000 calories to help you gain weight, per the Mayo Clinic.
Ultimately, 2,000 calories may cause some people to gain, some to maintain and some to lose weight, depending on other factors like your lifestyle or genetics.
Foods to Eat on a 2,000-Calorie Plan
Whether you’re following a 2,000-calorie meal plan to lose weight, gain weight or maintain your current size, it’s important to emphasize nutritious whole foods and eat a certain amount of each food group, according to the Dietary Guidelines for Americans. This includes:
1. Fibrous Fruits and Vegetables
According to the USDA, try to get 2 cups of fruit and 2.5 cups of veggies in your daily diet.
For reference, 12 baby carrots or one large sweet potato counts as a cup equivalent of veggies, and 32 grapes or one large banana counts as a cup equivalent of fruit, per the USDA.
Produce (whether fresh or frozen) is important because it’s full of beneficial vitamins, minerals and nutrients like fiber, which can support healthy digestion.
2. Grains
Aim to get 6 ounces of grains each day, per the USDA. For context, a slice of bread or 1/2 cup of cooked rice or pasta each count as 1 ounce equivalent, per the USDA’s MyPlate.
Grains, primarily whole grains, are an important source of complex carbohydrates and other nutrients like fiber, per the Dietary Guidelines for Americans. Whole grains could include the following, per the Mayo Clinic:
Amaranth
Barley
Brown rice
Buckwheat
Bulgur
Millet
Oats
Popcorn
Quinoa
Whole-wheat bread, pasta and crackers
3. Healthy Fats
Nutritious fats are a significant source of energy and can also help protect your organs and support cell function, according to the American Heart Association.
Some foods with healthy fats include:
Dairy products like milk, yogurt and cottage cheese or plant-based dairy (the USDA recommends 3 cups per day)
Avocado
Tofu
Nuts like pecans and walnuts
Nut butters
Oils like flaxseed oil (the USDA recommends 27 grams of oil per day, or about 2 tablespoons)
Fish like salmon
4. Protein
Protein is an important source of energy and helps support muscle health, per the Dietary Guidelines for Americans. Aim to get 6.5 ounces of protein-rich foods per day, according the USDA, which can include:
Lean meats like lean pork chops
Poultry like chicken and turkey
Fish like salmon and tuna
Legumes like lentils and beans
Dairy products like milk, yogurt and cottage cheese
Eggs
Nuts and seeds
Nut butters
Soy products like tofu and tempeh
For example, one egg, 1 tablespoon of peanut butter or one cup of cooked beans all count as 1 ounce equivalent, per the USDA.
Foods to Avoid on a 2,000-Calorie Diet Meal Plan
At the same time, it’s important to limit the following foods to stay within your 2,000 calories and focus on your overall health, according to the Dietary Guidelines for Americans:
Foods with added sugar, like candy or baked goods
Refined grains — like cereal or white bread
Trans or saturated fats, like those found in butter or fried food
Alcoholic beverages
Sample Meal Plan for a 2,000-Calorie Diet
While you don’t necessarily have to eat three square meals a day, it’s common to eat a larger breakfast, lunch and dinner, with two smaller snacks in between.
Whether you’re looking to lose, maintain or even gain weight, you can follow this 2,000-calorie, high-protein meal plan, and add or subtract things as needed:
1. Hearty Breakfast
Start your day with a hearty breakfast. You can try:
Peanut Butter Oatmeal with berries (from The Endless Meal, 385 calories) and one cup of 2 percent milk on the side (about 137 calories, per the University of Rochester Medical Center)
A Strawberry Quinoa Parfait with Greek yogurt (from Eating Bird Food, 269 calories), topped with walnuts and cinnamon
A Roasted Vegetable Quinoa Bowl (from Feel Good Foodie, 413 calories) with egg whites on the side
2. Nutrient-Dense Lunch
Fill your lunches (and all meals, for that matter) with fresh produce, lean protein and healthy fats to reach your weight goals in a healthy, sustainable way. For lunch, you can try:
A Sweet Autumn Turkey Sandwich with avocado (from Eating Bird Food, 469 calories). Try it with whole-grain bread and leafy greens on the side. Salmon Tacos with Avocado Crema (from Dishing Out Health, 450 calories), with pickled onions and cabbage slaw. Serve with a cup of berries or other fruit on the side.
Shaved Brussels Sprout Salad (from Eating Bird Food, 243 calories) with 3 ounces of grilled chicken (128 calories, per the USDA)
3. Filling Dinner
For dinner, try to make it filling with a cup of whole grains like rice, quinoa or whole-wheat pasta, and include plenty of vegetables, which you could roast in the oven with olive oil and herbs. Then, top your meal with about 2.5 ounces of lean protein.
Other suggestions include:
PLAN>>page 54
food choices, including local sourcing and minimal waste. Also, there is an increased emphasis on the importance of awareness during meals to improve food choices and digestion.
•Mushroom coffee. Traditional coffee is getting an upgrade with the many health benefits of mushrooms. According to Harvard Health, it is typically made from medicinal mushrooms and have immune-boosting properties that may regulate metabolism.
“This is an exciting time with so many trends on the rise that people can check out,” added Scherer. “This type of thing gets you out of the usual rut and inspires you to try something new. This is the time to try new exercises, diets and possibly things that will lead to new and healthier lifestyles.”
Fredericksburg Fitness Studio offers a reformer Pilates fitness training program, a fun and unique exercise method with many benefits. The reformer can be done sitting, standing, or lying down, which gives a great workout. The program helps with strength, flexibility, balance and coordination, core control, and more. To get more information about the reformer Pilates program, visit the site: https://www.fburgfitness.com/pilates-reformer
PLAN<<page 53
For dinner, try to make it filling with a cup of whole grains like rice, quinoa or whole-wheat pasta, and include plenty of vegetables, which you could roast in the oven with olive oil and herbs. Then, top your meal with about 2.5 ounces of lean protein.
Other suggestions include:
Easy Chicken Snow Pea Stir Fry (from A Beautiful Plate, 378 calories) over a 1/2 cup of white rice (102.5 calories, per the USDA)
Pasta Bolognese (from Feel Good Foodie, 369 calories) with whole-grain pasta and chopped veggies in the sauce
Coconut Sesame Kale Salad (from The Endless Meal, 179 calories) with a 3ounce serving of cooked salmon (133 calories, per the USDA)
Vegan Mac and Cheese with carrots and potatoes (from Veggies Save the Day, 471 calories)
4. Snacks for Healthy Weight Gain
Snacking doesn’t have to be complicated. Something convenient like a cheese stick or cup of yogurt can up your calories for the day, especially if you’re looking to gain weight.
With most daily calorie goals, the USDA also accounts for something called “discretionary calories,” i.e., calories that are left over after you eat your main meals, that you can “spend” however you want — like for snacking.
With a 2,000-calorie diet, you’re left with about 267 discretionary calories after the major food groups like fruits, veggies and grains are accounted for, per the USDA.
Some snack ideas include:
A handful of pretzels
A handful of almonds
A piece of fruit (like an apple or banana)
A Strawberry Banana Protein Smoothie (from Eating Bird Food, 382 calories)
Vanilla Almond Granola (from The Endless Meal, 264 calories)
An Easy Baked Potato (from Salt & Lavender, 230 calories)
Tip
While a 2,000-calorie diet may only require two snacks per day, try adding a third if your goal is to gain weight. This can help you get extra calories without feeling too full from large meals.
The Bottom Line
A 2,000-calorie diet plan may be suitable for an older adult trying to maintain or gain weight, but may not be enough for a younger, active person. On the other hand, it could be too much for someone trying to lose weight.
Ultimately, the amount of calories you’ll need in order to lose, maintain or gain weight will depend on many factors.
If you’re unsure about how many calories to eat per day, talk to your doctor. They can offer suggestions or refer you to a dietitian who can set up a customized meal plan for you.
toms and suspect you are experiencing SAD, consult your physician or healthcare provider.
Diagnosis and Treatments
“It can sometimes be hard to tell the difference between depression that is not seasonal and SAD, because many of the symptoms are the same,” says dr. Nick. To diagnose SAD, your doctor will want to know if you have been depressed during the same season and have gotten better when the seasons changed for at least two years in a row. He or she will also ask if you have common symptoms that occur with SAD, such as being very hungry (especially craving carbohydrates), gaining weight, and sleeping more than usual. Your doctor will also inquire whether a close relative (a parent, brother, or sister) has been diagnosed with SAD.
If you are diagnosed with SAD, several treatment options are available, including:
Light therapy. Doctor-prescribed light therapy mimics the exposure to natural light you experience during summer months. Bright light treatment involves sitting in front of a specially-designed light box for half an hour or longer, usually in the morning. Dawn simulation relies on a dim light going on in the morning while you sleep and getting brighter over time, like a sunrise.
Antidepressants. These medications can improve the balance of brain chemicals that affect mood. If your doctor prescribes antidepressants, take them as instructed. Do not stop taking them when you feel better, or you may experience side effects. When you are ready to stop, your doctor will help you slowly reduce the dose.
Counseling. Some types of counseling, such as cognitive-behavioral therapy, can help you learn more about SAD and provide you with tools to manage your symptoms.
Don’t brush off those winter blues as a seasonal funk that you have to tough out on your own. Consider the information about SAD, and take the following steps to seek help to keep your mood and motivation steady throughout the year.
Dr. Nick’s Five Strategies to Combat the Blues
If you’re feeling down this winter, give these tips a try:
1. Lighten things up. Open blinds. Turn on lights. Sit by the window.
2. Move. Being active during the daytime, especially first thing in the morning, may help you have more energy and feel less depressed.
3. Eat wisely. Limit caffeine, which suppresses serotonin. Eat “good” carbohydrates to maintain your energy – beans, veggies, and fruit.
4. Head outside. Exposure to natural light will help you feel better. Take a walk or sit on a bench in the sunlight.
5. Get up and go! Take a vacation in a spot closer to the equator.
TOPS Club, Inc.® (Take Off Pounds Sensibly®) is the original weightloss support and wellness education organization. Founded more than 65 years ago, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information. TOPS has about 150,000 members – male and female, age seven and older – in thousands of chapters throughout the United States and Canada. To find a local chapter, view www.tops.org or call (800) 932-8677.
Emotional benefits of exercise
Research has shown that exercise is not only good for your physical health, it also supports emotional and mental health. You can exercise with a friend and get the added benefit of emotional support. So, next time you’re feeling down, anxious, or stressed, try to get up and start moving!
Physical activity can help:
Reduce feelings of depression and stress, while improving your mood and overall emotional well-being
Increase your energy level
Improve sleep
Empower you to feel more in control
In addition, exercise and physical activity may possibly improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information.
Oak Park Place offers Assisted Living and Memory Care with all the features you expect in a place to call home.
Individualized services, life-enhancing amenities, and compassionate, professional staff are the foundation of all we do.
Choose from a range of spacious studio and one-bedroom apartments with assistance available from staff 24 hours a day, every day.
Independence when you want it, assistance when you need it. Oak Park Place.
