Modern Health and Living November 2022 by Modern Health and Living

MHL

NOVEMBER 2022 - FREE PUBLICATION Est 1992

MODERN HEALTH AND LIVING

HEALTHY AGING SPECIAL EDITION SHOULD YOU REALLY STARVE A COLD OR FEED A FEVER? THE BEST EXERCISE PROGRAM FOR EACH DECADE OF YOUR LIFE LOW-CARB PUMPKIN PIE FUDGE AND OTHER KETO RECIPES FOR THANKSGIVING NATIONAL OLDER ADULTS MONTH HEARTY AND HEALTHY FALL RECIPES

A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS

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Editors Note Can I just say wowza, this weather has been absolutely amazing. Every cross country meet this year besides one was hot, hot, hot. The season is over and a lot of up and downs for our boys on the team. Brady made first team all conference and went to state. Now its two weeks of down time for recovery. Me too. It got me thinking, we all need some recovery from all aspects of life. Take some time to settle into Fall and do a few weeks to recover your mind and body before the holidays hit. Think about what me time really is. Resetting should be in our routine even if its just once a week to reflect and learn from what we experience from our day to day lives. Every athlete will tell us recovery is key to success. So let’s mimic what we know to be true and embrace the logical need to recover. This leads you into this awesome November edition of Health Aging. We have some informative articles on pain, eye care and many more health topics that will help you become more aware of the latest studies and new treatments that are being offered. For our Senior readers, we have articles on Healthy Aging. After all, November is the month that these topics are nationally recognized. The holidays are sure to keep us all busy. Organizing, attending, participating in everything can make one a bit weary. If you get stressed over all the activity be prepared to set aside time to relax and take care of yourself. We would like to thank all the nice people who contributed to this issue as well as you, our readers, for continuing to stay in touch with us! I hope you all get to spend time with your family this Thanksgiving. Stay healthy!

AmandaLewis

MHL

MODERN HEA

NOVEMBER 2022 - FREE PUBLIC ATION Est 1992

LTH AND LIVIN

NOVEMBER 2022 EDITION

HEALTHY AGING SPECIAL EDITION SHOULD YOU REALLY STARVE A COLD OR FEED A FEVER? THE BEST EXERCISE PRO GRAM FOR EACH DECADE OF YOUR LIFE

LOW-CARB PUMPKIN PIE FUDGE AND OTHER KETO FOR THANKSGIVING RECIPES NATIONAL OLDER ADULTS MONTH

HEARTY AND HEALTHY FAL

L RECIPES

A GUIDE TO HEALTH

Y LIVING FOR MEN, WOM

MHL STAFF staff

publishers editor graphic design advertising

Lewis Media Group Amanda Lewis Malberry Media Tom Delgado Barry Lewis

EN, CHILDREN AND SEN

IORS

distribution manager Jerry Kornowski Marlys Metzger travel editor Barry Lewis founder

contributers 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, Home Instead, Manor Care, Tops, Dr Zhou, Captel and MCFI contact 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. disclaimer 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. thanks Special Thanks! To all the local professionals that provide us with articles containing new information and keeping all our readers informed of the latest in healthy living. images 123RF.com, Istock.com

Lewis Media Group | www.modernhealthandliving.com

November 2022 MHL

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PEANUTS POWER A HEALTHY ROUTINE Peanuts deliver a host of benefits related to energy, focus, mood and satiety.

Fall is a great time for children and adults to get back into a regular schedule, including a healthy eating routine. One easy, inexpensive and tasty ingredient for overall health and wellness is peanuts. Peanuts are a versatile, plant-based protein that can be incorporated into any daypart – breakfast, lunch, mid-day snack or evening meal – and deliver a host of benefits related to energy, focus, mood and satiety. “Depending on the situation, adding peanuts and peanut butter can address a variety of issues throughout the day,” said Dr. Samara Sterling, research director for The Peanut Institute. “Recent research conducted in the United States, Spain and Australia has documented the positive effects of daily peanut consumption since these mighty legumes are packed with protein, fiber, vitamins and minerals.” For example, for those who’d like more morning energy, a breakfast of peanut butter on multigrain toast is a smart choice. Peanuts are considered an energy-dense food thanks to the plant-based protein and healthy fats they contain, which means the body taps into them for long-lasting fuel For a mind and mood boost, a mid-morning peanut snack is just the ticket. A recent study of college students (ages 18-33) conducted by the University of Barcelona found that daily peanut or peanut butter consumption was associated with improved

memory, a reduction in stress and decreased anxiety and depression [2]. One healthy snack that’s quick and easy to assemble is apples slices double dipped in peanut butter and crushed peanuts. The afternoon slump can be a real downer for some. Peanuts come to the rescue since they have a low glycemic index. That means they won’t spike blood sugar the way carb-heavy snacks or sugary sodas might, which is what leads to the feeling of “crashing” later. Finally, for those who consume extra calories at night, a handful of peanuts as an evening snack can calm any cravings and help avoid the urge to load up on unhealthy processed or fatty foods. “Another benefit of peanuts is the satiety they deliver. Peanuts are high in three macronutrients – protein, fiber and healthy monounsaturated and polyunsaturated fats – so they help you feel full longer,” said Dr. Sterling. In addition to the day-to-day benefits, eating peanuts is associated with: •21% lower risk of premature death •24% reduced risk of death from heart disease •Reduced risk for colorectal, gastric, pancreatic and lung cancers Plant-Based Protein for Your Routine. School is back in session, but unfortunately for adults, we don’t get a midday recess to recharge our energy. And sometimes, that means reaching for another cup of coffee or a handful of sugary snacks to help us cross the finish line. But there’s a better way; The plant-based protein in peanuts and peanut butter can help you ease the daily grind into a much smoother experience — providing more energy, more focus, and less stress. And all it takes is as little as one serving per day! How Powerful are Peanuts? At 7g per serving, peanuts have the most protein of any nut. That’s in addition to 19 crucial vitamins and minerals our bodies need to feel our best — including several which are classified as “hard to get.”1 Eating Well to Feel Good. In a study of college students (ages 18-33), peanut and peanut butter consumption was associated with: Improved memory Reduced stress Decreased anxiety and depression2 Staying Energized and Focused Due to their combination of plant-based protein and healthy fats, peanuts are considered an energy-dense food,3 which means your body can use it for fuel. But that’s peanuts>>page 44

Holiday Giving Help Eras Senior Network provide self-sufficiency care packages for up to 900 low-income older adults this holiday season! Eras is seeking donations of: • $10 Walgreens Gift Cards • $10 Walmart Gift Cards • $10 Pick ‘n Save gift cards • Books of forever postage stamps Mail or drop off donations by December 12th 2022: Eras Senior Network, Attn: Heather Uzowulu 2607 N Grandview Blvd, Ste 150, Waukesha WI 53188

Thank you for making the holidays brighter for older adults in Milwaukee County and Waukesha County! MHL November 2022

Eras.org (262) 549-3348

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Doctors Explain

Should You Really Starve a Cold or Feed a Fever? By Kelsey Lorencz, RDN, RD Eating and drinking can be hard to do when you’re not feeling well, but eating the right foods can help you feel better faster. We’ve all heard the age-old adage “starve a cold, feed a fever” but does the type of illness you have really determine how much you should eat? When you’re sick, you’ll likely do anything to feel better faster and get back to feeling like your normal self. Instead of going hungry to outsmart a cold or overeating when a fever strikes, we asked the experts if there’s any truth to this myth and if you should really starve a cold or feed a fever. Why You Need to Eat When You’re Sick The consensus among medical professionals is that when you’re sick, whether it’s a cold or the flu, you need to eat. “It’s important to eat enough to fuel your body. If you’re sick and are not eating enough, your body will start to break down muscle tissue for energy, which will make you weaker,” says Dev Batra, MD. With a cold or a fever, you may find you’re more or less hungry than usual. The body’s response to inflammation demands a significant amount of energy to sustain an immune response and fight infection, according to a July 2020 article in the ‌British Journal of Pharmacology‌. But, at the same time, you could feel less hungry due to the symptoms of your illness, such as nausea, congestion or a headache. “If you’re not feeling well enough to eat solid foods, try drinking a nutrientrich smoothie or soup. Having a little bit of food in your stomach will help you feel better and still give your body the energy it needs to fight off the infection,” advises David Seitz, MD and medical director for Ascendant Detox. While you’re making sure to eat during your cold or flu recovery, you’ll also want to focus on your hydration. Having a cold or the flu can drastically increase

your risk of dehydration, especially if you’re experiencing vomiting or diarrhea. Vomiting and diarrhea can cause your body to lose a lot of fluids very quickly, which can be dangerous. “You expel not only the fluid from your stomach but also the electrolytes that were dissolved in it, which are important for maintaining proper hydration levels, regulating muscle and nerve function and other vital processes that keep your body functioning properly,” explains Dr. Seitz. Replacing the fluids and electrolytes lost is especially important when you’re sick. “Drinking plenty of fluids, especially water, will help replace the fluids lost through vomiting and diarrhea. You can also eat foods high in water content, such as fruits and vegetables, to help replenish your body’s fluids,” Dr. Batra says. The Best Foods to Eat When You’re Sick When you have a cold or the flu, you may either feel extra hungry or hardly able to eat. Especially if your appetite is low, focusing on foods that will help your body fight infection and get back to feeling its best. Focus on eating nutritious foods that will help you to feel better, including fruits, vegetables, lean protein sources and staying hydrated, Dr. Seitz says. Add these foods to your sick-day menu to help you get back to feeling better: ‌Honey‌: “Honey can help to soothe a sore throat and calm coughs,” says Dr. Batra. Reviewing studies with 265 children, researchers found that honey worked as well or better than common ingredients found in some cough syrups, per a December 2014 review in the ‌College of Family Physicians in Canada‌. Add honey to hot tea or take a spoonful by itself for sore throats and

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*Understand the risks you face as well as the options available to increase your financial security *Define your priorities and choose from a brad array of products that best meet your needs. TRUE OR FALSE: Medicare Advantage and Medicare supplement Plans provide the same ﬁnancial protection. False. Medicare Advantage plans often feature a low monthly premium, but you incur out-of-pocket expenses for doctor visits and medical procedures. Medicare supplement plans generally feature higher premiums but the expenses for deductibles and coinsurance are often covered. A No-Cost Option Isn’t Always the Right Decision Like a lot of people their age, an Iowa couple had their fair share of doctor’s visits. Their Medicare supplement plan paid all the bills and the each paid a little over $150 a month for the coverage. But when they were approached about a Medicare Advantage plan that did not have a monthly fee, they jumped at the opportunity to save money. What they did not realize was that, as a couple, the new plan would cost them nearly $10,000 a year in co-pays and co-insurance, plus additional out-of-pocket cost for some of their prescriptions! As recalled by Joe and Ruthanne Heintz of West Des Moines, Iowa.

Be Smart.

Understanding the nature and scope of the unique risks you face in retirement is the first step in planning a secure retirement. The next step is identifying the range of product solutions that best suit your needs. There are virtually and endless number of complex product variations available, so choosing the right one(s) can be a challenging task. You can simplify the task by working with an insurance representative. Insurance representatives are helping individuals understand the life and health insurance needs of retirees. They are experienced in the range of products available, and familiar with the complex features which make each product unique. Because they represent multiple companies, they can recommend product solutions that are We know to being active sional can take the guesswork out of the bestall tailored yourphysically unique situation. is beneficial, if we don’t heed the workout and ensure you are getting an TRUE OReven FALSE: advice. appropriately challenging workout for Long-term care insurance is expensive. YetFalse. we may not always cleardaily aboutbenefit yourand agebenefit and ability. to areduce gen- longChoosing theberight periodGoing can help theterm best care waypremiums to stay active as we age. eral workout group class or working out option to fit your budget. If you believe it fits your needs, another Notwould all exercise programs are fitting for alone in a gym limits the personalization be to purchase short-term convalescent care insurance. all people. Where someone is inBased their OnofThe the Right exercise and can Making The Right Decision Informati on.lead to injury if lifespan influences their best exercise the workout is not done Having just watched a friend exhaust her retirement savingscorrectly. on long-term care for program, and knowing the rightdecided Here is the besttoexercise program forfrom a her husband, a womanwhat in Colorado it was time protect her savings program is can help ensure the benefits each decade of life: similar fate. Long-term care insurance seemed like the right decision. are maximized. 20s and 30s Although she was well aware of theThe advantages of long-term care insurance, “As we age, we can do forms of the Include high impact, high-intensity she had always considered it beyond her budget. After visiting with an insurance same exercise routine, but it should be interval training, strength training, core, representative, she learned that simply was not the case. adjusted depending on what our bodies flexibility, and stretching. Additionally, The representative explained there are several ways to customize long-term need for that decade in our life,” ex- add in low impact, slow, steady state, care policies to meet her monthly adopted plains Jennifer Scherer, medical exercise budget yoga,requirements. and Pilates. She Those in thissome age of his suggestions and is now enjoying protection at monthly premium that fits her specialist, certified personal trainer, and group who are healthy enough and don’tneeds. an example for illustrative including solution that to enable ownerThis of is Fredericksburg Fitness Stu- purposes, have co-morbidities should bes able do you to remain in your own home while receiving care. dio. “A high-impact jumping working in anything they want regarding fitness. Be may Secure. your 30s not affect your joints like The 40s-50s it would in your that doesnearing, If you are 60s. like However, many individuals or in, are bombarded by Work on retirement a plan thatyou includes highnotmail meansolicitations someone infor their 60’s can’t do Insurance. intensity, low-impact, strength training, Medicare related These companies blanket thousands high-intensity workouts.” core, flexibility, High of individuals with the same product offering. They haveand not stretching. met with you and they According to the Centers for Disease impact can be done by those in this age do not understand your needs. Control and Prevention (CDC),should regu- meet group, they don’t joint your Insurance representatives withprovided you one-to-one to have understand lar situation, physical activity is one of the most pain or other issues that would prevent needs and priorities. You should receive a thorough assessment of your important youplans can and do for them from doing so. best At this age it is current things insurance findyour out what programs may be for you. health.For Notmore onlyinformation does it help prevent moving is important and should be a pricontact American Republic Insurance at (262) 523-1440 health problems, but it will help keep ority. and visit www.americanrepublic.com. people more mobile and able to do daily The 60s-70s activities as they age. The CDC recomThis age group is ideal for focusing mends that adults get at least 150 min- on low impact, low-moderate intensity, utes per week of moderate-intensity ex- depending on the individual. Include ercise (i.e., brisk walking) and two days walking, daily movement, strength trainper week of strength training. ing, stretching, and core exercises. The Scherer explains that most workouts intensity levels are dependent on the incan be scaled up or down depending on dividual. the individual. A 20-year-old and a 70“We need to remember that not all exyear-old can do the same workout as ercise programs are fitting for every age long as modifications and adjustments span,” added Scherer. “It’s important to are made to fit the individual’s needs for be mindful of how our bodies change as that session. Going to a personal trainer we age and give them the appropriate is helpful because the fitness profes- level of challenge in a workout for that season of life.”

The Best Exercise Program for Each Decade of Your Life

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MHL November 2022

Q and A About Nutrition and an Active Lifestyle Question: What should I eat or drink if I only have an hour before a workout? Answer: What to eat before you exercise should be largely determined by timing and personal preference. Generally speaking, a large meal takes 4-5 hours to digest, a smaller meal takes 2-3 hours, and a large snack takes 1-2 hours. If you don’t digest food well enough prior to an activity, you can end up with a stomachache and cramping. This often occurs because blood (which plays a key role in digestion) is shunted to your arms and legs during activity, thereby slowing down the digestive process. Therefore, if you only have an hour to fuel yourself, it would probably be best to stick with a liquid carbohydrate/protein shake. Liquids are processed faster than solid foods and will provide the energy you need in a shorter timeframe. Keep in mind, we’re not talking about those ice cream-based shakes from fast food restaurants. We’re talking about a sports nutrition shake that is designed for active individuals and athletes. If you want something lighter, a traditional sports drink would be a viable option as well. There are a number of products on the market in each category, so do some taste-testing to see which ones work best for you. Question: People keep telling me that if a food is “natural,” it must be good for me. Is this really true? Answer: In a word, no. It sounds pretty good though, doesn’t it? In actuality, all

foods are made up of the same basic elements, so whether nature organized those elements into a convenient little package or man did the job in a factory really doesn’t matter all that much. Though there are numerous overly-processed foods that meet my criteria for being unhealthy, there are plenty of man-made products that are considered healthy. And think about some of the berries and mushrooms that grow in the wild. Many of them are poisonous and can make you downright sick, or per chance even kill you, if you ingest them. But they’re natural, all right! The idea that all foods grown naturally were put here specifically for our benefit is silly. In my opinion, being skeptical about such blanket statements is wise, since these issues are never simply black or white. Question: I love fast food, but I also realize the importance of improving my health and losing weight. Therefore, I have to ask…is it ok to eat fast foods while on a diet program? Answer: Yes, but as always, there are a few important points to keep in mind. We all know that fast food isn’t necessarily the healthiest meal in town, but we also know that being realistic is an important component of any successful weight loss program. Therefore, it doesn’t make sense to completely deprive yourself of fast food, especially if it’s appropriate for your specific situation. In other words, if you’re crunched for time, fast food may be the only reasonable option. That said, if an occasional trip turns into four or five weekly trips, your weight loss efforts and health goals will likely suffer as a result. The key is to become a savvy shopper and watch out for calorie-laden foods with added sugars, sodium and fat. Look for the Nutrition Facts pamphlets in your local restaurants and educate yourself on the menus. If you make the effort, you’ll be able to find a sensible meal no matter where you go. Remember, balance, variety and moderation are the words to live by when it comes to food. If you apply these principles regularly, you won’t have to sacrifice your health and wellness goals when eating out. Question: Do fad diets work? Answer: In short, yes… and no. Most research shows that fad diets do work, and some of them do so quite well. The dictionary defines “diet” as a regimen of eating and drinking sparingly to reduce one’s weight, so if the latest fad diet doesn’t elicit some sort of weight loss, it clearly won’t survive out on the market for very long. The problem is that fad diets are short-term solutions to a long-term problem. They also tend to associate weight loss success with some gimmick when, in actuality, decreased calorie intake is usually the “real” reason for shedding the pounds. So fad diets are effective to a degree, but I don’t know too many people that like losing some weight, gaining it back, and then jumping over to the next fad to start the process all over again. The way to lose weight and keep it off is through persistent behavior modification and lifestyle change. If you can make this type of commitment, you’ll be able to leave the fad diet books on the store shelves where they belong.

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keep the flu away

MERCURY-FREE FLU SHOTS ARE NOW AVAILABLE! EXPERIENCING BLURRY VISION? Eye MDs review possible causes

By Cheryl L. Dejewski “Blurriness in the center of your vision may be a sign of age-related macular degeneration or ‘AMD.’ This is a condition in which the macula, a tiny highly sensitive area of the retina responsible for central and detail vision, is damaged. There are two forms of AMD. Both cause loss of central or straight-ahead vision (as needed for driving, reading, and recognizing faces) but, fortunately, not side vision,” explains Brett Rhode, MD, senior partner at Eye Care Specialists ophthalmology practice, where thousands of AMD patients are diagnosed and treated each year. “‘Dry’ AMD is more common (90% of cases), progresses slowly, and is caused by a thinning of macular tissue. Many dry AMD patients retain good sight throughout life; others may need to use magnifiers and aids. ‘Wet’ AMD is less common, can progress quickly, and is marked by the growth of abnormal new blood vessels under the macula, which leak fluid and blood causing blind spots and profound loss of central vision. The earlier wet AMD is detected, the better the chances of preserving vision. Without treatment, about 70% of wet AMD patients become legally blind within two years.” Daniel Ferguson, MD, an eye care specialist who utilizes the latest advances in ophthalmology diagnosis and treatment, explains, “If we detect dry AMD, we often recommend vitamin supplements, healthy omega fatty acid intake, sun protection, and avoidance of smoking, as measures to prevent or slow progression. If wet AMD is diagnosed, we review the risks, benefits and candidacy for injections of special medications that inhibit growth of the abnormal blood vessels that cause wet AMD.” He adds, “Although there are NO guarantees, we have seen remarkable results. With regular injections (about every 4-12 weeks), we are able to stop the progression of wet AMD in 90% of our patients and even have up to 30% gain improvement in vision.” Blurriness in your central vision could also possibly be a sign of a cataract. “A

cataract is the clouding of the natural lens located inside the eye behind the pupil. This lens is made mostly of water and protein and works like a camera lens— focusing light onto the retina at the back of the eye to form the images you see. As you age, some of the protein may clump together and start to cloud an area of the lens. This is called a ‘cataract.’ As the clouding advances, it can blur and glare vision to the point of inhibiting day-today functioning. Depending on the type of cataract, the clouding may take years or just months to progress,” states Daniel Paskowitz, MD, PhD, a renowned lecturer at continuing education conferences for southeastern Wisconsin eye doctors. “The only effective treatment is to make an opening in the eye, surgically remove the cloudy lens (cataract), and replace it with an intraocular lens implant (IOL) to once again focus light rays onto the retina. Acting like miniature internal contact lenses, IOLs not only provide sharper vision, but often improve sight to levels not seen in years.” If you are a diabetic, blurred vision could be a complication of your disease. Of the more than 30 million Americans diagnosed with diabetes, up to 45 percent have some degree of diabetic retinopathy (damage to the sensitive retina in the back of the eye), which can lead to vision loss and blindness. Eye care specialist Michael Raciti, MD, explains, “With diabetes, high blood sugar levels can weaken blood vessels in the eye, causing them to leak. Blood sugar fluctuations can also promote the growth of new, fragile blood vessels on the retina, which can sometimes leak blood into the vitreous (the clear, jelly-like substance that fills the eyeball). This diabetes-related retinal blood vessel damage, or retinopathy, can blur vision and lead to permanent sight impairment. And, all diabetics—type 1 or 2, insulin-dependent or not, newly diagnosed or longtime sufferers—are at increased risk with each year that passes.” Fortunately, diabetes-related sight loss is often preventable with yearly ex-

vision>>page 44

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Mercury is a known neurotoxin which attacks and damages nerve cells The body DOES NOT ELIMINATE mercury- it accumulates forming a tight bond with oxalate The amount of mercury in a traditional flu shot is 25mcg - above the EPA’s limit of what is considered hazardous waste

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Self-Care Awareness the following self-care tips to get fit and healthy, while rejuvenating the body, mind and soul The Holidays are coming up, a time to remind us all that nurturing ourselves is essential to overall happiness and well-being. Dianna Forsberg, IFBB Pro Bikini Athlete and health and fitness enthusiast, knows all too well the importance of carving out time for self to refuel the body, mind and soul. Amidst a recent divorce and corporate layoff, the 43-year old decided to focus on self-care by coming out of a four-year competitive fitness hiatus to begin training for the “Masters National Championship” fitness competition recently held in Pittsburg, Pennsylvania. Her keen focus and commitment to transformation paid off, earning her a first-place win in the “Bikini over 40” category and reaching her longterm goal of receiving an IFFB Pro Card.“Regardless of what you may be facing, it

is imperative to unapologetically focus on creating your best self by concentrating on your strengths, goals and the many things that are going right in your life,” said Forsberg. “ A good self-care routine begins with making the decision to be better and then setting and sticking to measurable goals that will keep you accountable as well as give you something to look forward to along your journey.” Forsberg has overcome many obstacles and offers the following self-care tips to get fit and healthy, while rejuvenating the body, mind and soul. 1. Get Moving - High intensity physical activity is a great way to get the blood flowing and increase your mood. Don’t think exercise, think fun activities. So, from Zumba and Cycling to Martial Arts and Rowing, choose an activity that can give you a good workout, while also having some fun. 2. Get in the Kitchen - What you feed your body will determine how you feel, so get rid of all junk and processed foods and instead, feed your body foods that grow from the earth. Think fruits, vegetables and seeds. You should also be eating at least three meals a day, having two small snacks and remaining hydrated with plenty of water. Be good to your body and it will be good to you. 3. Get Your Mind Right - Self-care starts from within, so it is important to make time to be alone with the many thoughts that are running through your head. A great way to do this is enrolling in a yoga, tai chi or Pilates class. If going to a new class scares you, invest in some mind soothing apps, DVDs, or subscribe to a fitness YouTube channel. It is imperative that you connect the mind and body on a regular basis. 4. Get to the Spa - From facials and massages to mani/pedis and saunas. A monthly trip to a spa is a great way to get away from the stresses of life. Nowadays, many spas have day passes and affordable memberships, so instead of getting that daily cup of coffee, use those funds for a monthly spa escape. Treat yourself because you deserve it. 5. Get Your Friends Together - There is nothing better than having a group of you closest friends together to reminisce, laugh, cry, talk, toast AND to work out together! Swapping out a cocktail for a glass of wine is ok, and why not meet at a local trail for a run or go biking around a lake. It is a great way to catch up, while getting a good work out in. 6. Get to the Book Store - There is a great peace that comes from walking through a book store and library. Visit the nearest one and find some self-help books that can help you deal with issues that may be personal to you. There are so many resources and just the act of being quiet, reading, reflecting, and self-evaluation does wonders. 7. Get Some Rest - So many of us take getting enough sleep for granted, however it is so important to get some much-needed rest.

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subtle and come and go in the early stages. This means that symptoms may not be noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with “it”, “that thing”, “stuff”, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others *Money and number problems *Illness, medication interactions or depression are some conditions that mimic symptoms of dementia. Only a doctor can diagnosis if it is dementia or another condition. Having a full medical workup can treat a medical condition or determine if it is dementia. WHAT KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE DECLINE? There is currently no cure for dementia but there are non-drug and drug treatments which can help with slowing the symptoms of dementia. Brain stimulation can help slow the progression, especially early in the disease. Engaging in activities that are creative or make a person think such as word games, matching, or learning new information are valuable as long as the person doesn’t get frustrated because it is too difficult for them. Socialization is important to remain engaged. Isolation can be decreased with visitsWhile from family andlimitless friends,factors attending going to senior centers, or and connecting there are thatevents, play into seniors staying healthy active, with others through Facebook or Skype. in many ways, mobility starts from the ground up. After all, if your feet don’t feel Exercising 30 minutes a day times a week, eating a healthy diet, and managing good, isn’t it tempting to stay off5of them? chronic diseases such as diabetes or high pressure caninhelp slowshape, the progresWe are firm believers in keeping everyblood part of the body tip top which sion. is why we were happy to learn from the American Podiatric Medical Association Decrease stress familiar routines and environments. Stress cause de(APMA) that, withwith proper detection, intervention, and care, mostdoesn’t foot and ankle mentia, but can worsen the symptoms. problems can be lessened or prevented. Medication function, mood, behavior. For some, This is great may newshelp and improve it’s also amental very good reason to beor sure to see your doctorthe as drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine soon as any foot problems arise. In the meantime, here are some of our best preventa(Razadyne) helpful to for delay some senior of the feet symptoms mild to moderate dementive pointers are from APMA keeping good toofgo. tia.Take Memantine (Namenda), may be prescribed for treatment of moderate to severe Care of Overall Health: Alzheimer’s Disease. Antidepressants, antianxiety, and antipsychotics be preConditions like diabetes and arthritis can have a major impact on footmay health. Be scribed to treat depression, excessive anxiety, or hallucinations. sure to stay current with your medi-

Mobility Starts From The Ground Up

cation and keep up with the treatment regimen your doctor has prescribed. Maintaining a healthy diet and regular exercise is, of course, always key to general wellness. Prevent Infection: Keeping feet clean is not just a matter of aesthetics, it is also important to overall foot health. Be sure to wash feet daily, including between the toes, with soap and water, and dry completely before putting on shoes and socks. Also, inspect feet regularly and treat callouses and blisters as they occur. If you have an ingrown toenail or infection, talk to your doctor about it right away, before it has the chance to become a bigger problem. Aid Circulation: - Keep feet elevated when you’re sitting down. - Take a warm bath to improve blood flow. This is also great for soothing aches and pains! - Stretch or gently massage your feet regularly. -Try to avoid sitting for long periods. Even a short stroll will help. - If you cross your legs, uncross them or switch sides every few minutes. For more information about helping seniors maintain a healthy and active lifestyle, please contact Home Instead Senior Care of Milwaukee at 414-882-5464.

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Hearty and Healthy Fall Recipes Fall season is in full swing and that means that leaves on the trees are starting to change colors and the weather is starting to get cooler. To celebrate the cozy season, this article will provide you with some hearty and healthy recipes that you can make throughout autumn. Not only are these recipes delicious, but they are also simple to make! Air Fryer Ginger Salmon Recipe Have you ever thought about cooking salmon in an air fryer? Not only does it decrease cooking time, but it also adds a nice flaky crust to your salmon. Try cooking this tasty Ginger Salmon dish for a simple and healthy meal that the whole family can enjoy. Cooking with ginger is a great way to make your salmon flavorful and has many added health benefits you can enjoy. Two main benefits of ginger are that it aids in digestion and improves your immunity. With the colder months approaching, eating ginger this fall is important for keeping your immune system in optimal shape. Thankfully, incorporating ginger into your diet is easy and tastes great! Ingredients You Will Need: 1-½ inch thick salmon filet for each member of the family 1 tsp Ready-To-Use Minced Ginger ⅓ tsp of sesame oil Juice of one lemon

Dash of salt and pepper 1 clove of Fresh Organic Garlic, peeled and minced Once you have gathered all of your ingredients, it is time to prepare the salmon. Before you do that, you will want to mix your ginger, garlic, sesame oil, and lemon juice in a bowl. Once combined, coat each filet with the mixture and season with salt and pepper. Set aside in the marinade for at least 10 minutes. You can then start adding the filets to the air fryer. It is recommended not to add more than two filets to the air fryer at one time due to space restraints. Fortunately, it only takes 7 minutes for the salmon to cook so if you have more than two filets, repeating this step would not take too much time. Cooking Instructions: Place two filets in the air fryer and set the temperature to 390 degrees Fahrenheit. Close the air fryer and allow the salmon to cook for 7 minutes. Once the timer goes off, remove the filets. For more than 2 filets, repeat these instructions to ensure each piece is thoroughly cooked. After all filets have been cooked in the air fryer, it is time to serve this healthy meal to your family. Serve it with a salad and mashed potatoes or quinoa. In less than 15 minutes, you can enjoy a nutritious meal that everyone is sure to love. One-Pot Garlic Ginger Chicken and Rice Recipe One-Pot meals make food so flavorful and inviting. One of the biggest benefits that come with cooking a one-pot meal is that when it comes time to do the dishes, you only have one dish to clean! Cooking with garlic and ginger can be a wonderful way for you to keep your immune system strong and could reduce your risk of developing certain cancers. Additionally, chicken and rice can help you lose weight and add protein to your diet. To receive all these benefits, make this yummy Garlic Ginger Chicken and Rice dish for the fall. Ingredients You Will Need: 1 lb of chicken breast, chopped up into nugget size 1 cup of long grain white rice 4 cloves of Organic Peeled Garlic 1 tsp of Squeezable Minced Ginger Dash of salt and pepper 1 tablespoon of olive oil 2 cups of chicken broth

recipe>>page 42

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Low-Carb Pumpkin Pie Fudge and Other Keto Recipes for Thanksgiving By Bojana Galic Thanksgiving is all about friends, family — and, of course, food! If you’re a devotee of the popular high-fat, low-carb keto diet but don’t want to miss out on all your favorite holiday foods, rest assured that you can whip up plenty of keto-friendly dishes, sides and even desserts. Foods that would seem off-limits for the keto diet due to their high carb count (hello, pumpkin pie and stuffing) can easily be made keto-friendly with a few simple tweaks. And the best part: These keto swaps are absolutely delicious and, in many cases, lower in calories than their traditional carb-laden counterparts. Now that’s something to be thankful for. Want more healthy recipes? Download the MyPlate app and get simple, tasty meals and snacks tailored to your nutrition goals. Chances are, your keto guests are already fans of cauliflower, so they’re sure to love these little poppers as a Thanksgiving appetizer. Low in carbs and high in fiber, this starter requires only a handful of ingredients. But it takes about 50 minutes to prepare, so plan accordingly. Although this recipe isn’t the most traditional Thanksgiving dish, it can take your

dull veggie platter to the next level. A great source of vitamins and nutrients like folate and potassium, cauliflower can help kick your dinner off on a healthy foot. Spicy Cauliflower recipe INGREDIENTS SERVES 4 1 Cauliflower (raw), Medium Head 1/4 cup Almond Flour 1 cup water 1/2 tsp sea salt 1 tsp Butter, Whipped, Unsalted 1 cup Salsa Picante, Hot Sauce DIRECTIONS 1 Preheat oven to 450F. 2 Chop cauliflower into small florets. 3 In a bowl combine almond flour, water and salt. Mix well until fully combined with no visible clumps. 4 Next, place the florets into the mixture making sure each piece is well coated. 5 Place florets on a greased cookie sheet and bake for 15 minutes turning them during this time. 6 While these bake, combine in a bowl the melted butter and hot sauce. Once cauliflower is done baking, toss the florets into the hot sauce mixture. 7 Place florets back on cookie sheet and cook for another 20 minutes or until crispy. After all, what’s Thanksgiving without turkey? This lean protein is pretty much guaranteed keto-friendly, so no matter how you prepare your turkey, your low-carb guests will approve. Just be sure to serve this recipe with the gravy on the side to keep the carb count low. Everyone loves a good nap after Thanksgiving and turkey can actually help promote good sleep. Turkey is high in tryptophan, an amino acid that your body converts to niacin, according to The National Sleep Foundation. Niacin helps create serotonin, which is associated with sleep and melatonin levels. INGREDIENTS SERVES 4 2 cups Fresh Mushrooms 1/4 cup Oat Flour 1/4 cup unsalted butter

keto>>page 21

Mmmm Thanksgiving! We’re taking a bite out of your holiday prep with creative side dishes, made-from-scratch pies, an assortment of turkeys, plant-based meat alternatives and lots of other hard to find foods. Just stop by and pick up or pre-order what you need to make this Thanksgiving deliciously special!

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November 2022 MHL 17

How Does Upcycling Work? People all over the globe are becoming ever more concerned about the environment and expecting brands to use more ethical production and resource management techniques. In addition to having an influence on the fashion industry and affecting the way products are made, it is also becoming more prevalent inside homes and workplaces. WHATCycling? If everyone has already figured out about recycling, what about pre-cycling, down-cycling, and up-cycling? Precycling, as you may have guessed, is a kind of treatment approach which involves using paper bags rather than plastic ones. Due to technical challenges, downcycling refers to the recycling of high-quality materials into something lower-quality. Making park seats and brooches out of used turbine blades is a striking illustration of this (nothing else can be made out of them, anyway). Upcycling is the last and most intriguing thing. This is the reuse of finished

material without trying to recycle it. Products that are created from recycled materials are environmentally friendly, and in addition to this, their existence significantly reduces the amount of waste. Recycled materials can be used to produce anything since the characteristics of recycled raw materials are almost as good as primary raw materials. The eco-trend has swept the design world in a high wave. Currently, many companies are engaged in the production of furniture forms from recycled materials. Designers and architects around the world use different types of recycled materials in their work. Fashion of patches Recycling things is familiar to people from ancient times. Since ancient times our ancestors re-stitched clothes, and knitted mats from scraps. Recycling was not due to fashion or concern about the environment. The fabric was expensive, and its production was complicated. Today’s designers are not turning to recycled fabric and other materials because of scarcity. Conscious consumption comes first. In many countries, ecological consciousness has become fashionable. Not surprisingly, fashion designers have picked up the trend. Additional interest is in working with vintage and unique fabrics. A limited edition of dresses made of rare fabric samples from the 60s and 70s, kimonos made from sewed vintage handkerchiefs, patch-made jackets, and more. Vintage fabrics are more a matter of aesthetics and exclusivity than ecology, but it’s also upcycling. “House of many colors”? There are no laws or regulations in upcycling. And that’s the main thing that allows us to use it everywhere! With the advent of upcycling technology, it is even possible to construct entire homes in addition to creating one-of-a-kind furniture pieces and interior decor. Most of these are not luxury villas, of course, but they have still managed to fill a particular niche in the housing market. Container homes are no longer something special, but a Buddhist temple made of beer bottles was constructed by Thai architects, who proceeded even further. Whoever came up with the concept of using such an unusual material to construct a sacred space is unknown, but the notion was promptly executed and turned out to be successful. The temple was constructed out of many thousand glass bottles with caps, with the caps being utilized for the distinctive mosaic inside the temple and the upcycle>>page 46

REAL HEALTH & FITNESS

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The Medicine of Transparency By Kalpana (Rose) M. Kumar, M.D. Every physician can look back over years of medical training and remember the experiences that shaped them as a physician and healer. The stories we carry in our hearts are timeless reminders and a continual source of inspiration and love for our work. I completed my medical training in New York and San Francisco in the early to mid-1980’s. At that time elusive the HIV virus, was infecting patients being admitted with opportunistic infections. A majority of them required hospitalization as they were very sick and would have died quickly without inpatient care. My first experience with patients infected with the HIV virus was on the medical wards at Montefiore Hospital in the Bronx, New York. The unknown viral contagion that was damaging their immune system was poorly understood. We needed to take all precautions, including PPE (Personal Protective Equipment) to protect our immunocompromised patients from being infected by any stray bacteria we may unknowingly bring into their room, and also ourselves from the unknown contagion that was making them sick. I was 22 years old and felt overwhelming empathy for these patients. How must they have felt to be so isolated? Imagine the vulnerability and fear they must have felt day after day till they were discharged or died. Maybe it also was because of the way these patients were marginalized, cast aside and discriminated against that evoked a special kind of love and compassion for them in me. When I began my internship at UCSF in 1986, I requested that the majority of my rotations to be at San Francisco General Hospital,

where a special ward was created for patients infected with HIV. On the AIDS ward in the mid-1980’s, many of my patients were dealing with an intense fear of death with extraordinary courage. A large percentage of them were young, highly creative, artists, very bright, at the climax of their careers. On the ward, I felt more like their student rather than doctor. I felt divinely placed with them to learn about courage and compassion, life and death, and a broader and deeper perspective of Medicine. In my mid-twenties, I was impressionable as a doctor-in-training, and intuitively knew this experience would profoundly impact my journey as a doctor and healer. In fact, I welcomed it. My patients with AIDS were transparent and authentic in expressing their feelings, and freely shared with me the perspective and wisdom they had gained through their confrontation with death and the unexpected yet impending end of their life in the weeks or months to follow. In the early hours of the morning while on call, tired from shifts that lasted up to 2 days with little sleep, I would find a quiet spot in the piano room on the ward, close my eyes, and bask in the energy that filled the space with its numinosity. This had become sacred space, where the sublime experience of living and dying was acutely palpable. An overwhelming feeling of love also filled this space. It transcended all daily struggles, neuroses and provisional values. It felt essential for me to lean into this as sacred and profoundly sublime, as I intuitively knew it would make me a more authentic physician along with a courageous human being. It would open my heart to a deeper love for my patients and immunize me from the denial and closed-heartedness I was being imprinted with during my medical training.

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transparency>>page 20 I’ll share one experience on the ward with you. One foggy San Francisco morning, I remember while rounding on one of my patients, as I was checking his vital signs, he asked me how I was doing. I said, “If there was only more sun today, I would feel better,” to which he responded, “Dr. Kumar, there is no such thing as bad weather when you have AIDS. Every day is precious.” His simple, sublime response left its mark deep inside of me. It was like a Satori experience (2) that pierced my negative attitude. His words still reverberate inside me. He offered a perspective during a difficult time in my life that I still consider a precious gift, a grace. It is a sublime sort of Medicine, a salve, that keeps my perspective in check when I feel down or negative about the ‘small stuff,’ that easily piles up during our daily routine threatening my connection with meaning. I cherished my time on the AIDS ward. There, my patients were my teachers, as were the nurses who tirelessly cared for these patients. They took me under their wing and taught me how to be a good physician, to have the courage to love and feel. They modeled the importance of being transparent and authentic as a kind of Medicine that many times had far greater value than book knowledge and rational expertise. Being transparent is a gift we often suppress as physicians. Our culture leads us to believe that showing our feelings is a sign of weakness. On the contrary, it is a sign of our humanness. It makes us trustworthy. It also offers safety to those who depend on us for their healing. During my residency, I was told that as a physician it was my obligation to hide my feelings. This felt counter-intuitive to what I felt and also terribly wrong. I was unable to adapt to this injunction. The nurses on the AIDS ward reinforced the power of that transparency has for healing. They were unafraid to show their feelings, love their patients and care for them in ways that were such a contrast to the disconnected physician-patient relationship expected of us during our training. Because of what they taught me, they will always be my heroes and mentors. I watched them care for patients with such openness, compassion, and love that I vowed to similarly keep my heart open in my work. When my patients share their deepest struggles and sorrows with me, I receive them with love and transparency. They feel witnessed and validated. This is deeply healing for both them and for me. True healing is relational and reciprocal. This also honors the Feminine Principle (3). Every day, I feel grateful for the privilege to be able to serve the sacred contract of witnessing and healing my patients, where the mutuality of process between us adds depth and meaning to both their life and mine. This is the kind meaning physicians are starving for in corporate healthcare today. It is what they are expected to betray to keep the (toxic patriarchal) corporate machine alive. I left corporate healthcare to practice medicine with transparency and love. I created a healthcare model (4) where sacred space is created to sanctify every office visit, so love and transparency can be part of the healing process. I will be forever grateful to my patients on the AIDS ward in San Francisco nearly four decades ago. They were my greatest teachers and I owe my openheartedness as physician to them. The many months spent that ward will remain sacred to me forever. I will always remember their courage to be transparent through the most difficult time of their lives. Links: 1.https://www.amazon.com/Rag-Bone-Shop-Heart-Anthology/dp/0060924209 2.https://en.wikipedia.org/wiki/Satori 3.https://www.ommanicenter.com/news-resources/bookstore/ 4.https://www.ommanicenter.com/ ©November2022, November2014 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of Becoming Real: Reclaiming Your Health in Did self-isolation leave you with new aches and pains? Midlife (2nd Edition), Medial Press, 2014. Dr. Kumar is currently accepting new Do you feel patients. Call 262.695.5311 for physically an appointment,deconditioned? either virtual or in-person for those free of symptoms.

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keto<<page 17

1 medium red onion 1/2 tsp dried oregano 4 cups Turkey Broth 4 tsp Tamari Gluten Free Soy Sauce 6 oz Kale 4 serving roasted white turkey meat DIRECTIONS 1 Place the buttery spread in the bottom of a pot over medium heat. 2 Melt the butter and add the onions. Saute for a couple of minutes. 3 Add the mushrooms and sauté for a minute more. 4 Add the oregano. 5 Add the flour and stir to mix in well. 6 Add broth a half cup at a time, stirring well. As the gravy thickens, add more water until you get your 7. desired consistency and have used all or most of the broth. 7 Add the tamari to taste. 8 Add a ¼ cup of water to a large fry pan over medium heat. 9 As the water begins to boil, add the kale and water fry until wilted. 10 Divide the kale onto four plates. 11 Top each kale with a portion of the turkey. 12 Pour the mushroom gravy over each serving. World’s Best Paleo Gravy Cornstarch and flour are great ingredients to thicken gravy, but they’re also high in carbs. Instead, this paleo and keto-friendly recipe uses arrowroot starch, almond flour and coconut milk to give the gravy its thick, decadent consistency. The grass-fed butter in this gravy gives the dish added richness and some CLA, a fatty acid that is linked to reducing body fat and your risk for cardiovascular diseases and cancer, per a 2012 study in Critical Reviews in Food Science and Nutrition. INGREDIENTS SERVES 10 2 tbsp Grass Fed Butter 1 onion 1/4 tsp Pepper, Black 1 1/2 tbsp All Natural Arrowroot Starch 6 tbsp Blanched Almond Flour 1 1/4 cups Chicken Broth 1/2 tsp Garlic Powder 1 tbsp full-fat coconut milk 1 pinch Salt DIRECTIONS 1 To a sauce pan add the butter, onions and pepper. Cook over medium low heat for 20 minutes or so until caramelized (a beautiful golden brown color and cooked through). 2 Add the starch and almond flour. Stir for 1 minute and then add the remaining ingredients. 3 Stir and gently boil until thick. If you want your gravy thicker feel free to add an additional 2-3 TBS of almond flour. 4 Salt to taste. At this point I like to put Relax and Calm the Nervous System the gravy in the food processor -- should be totally consistent. Gravy will thicken Bring a Sense of Peace and Well as it cools Paleo Stuffing Being to Body and Mind Paleo Stuffing Keto Thanksgiving Recipes Help you Connect to your Own Just because your guests are keto, doesn’t mean they need to pass on the Innate Healing stuffing. INGREDIENTS Identify Limiting Patterns and SERVES 10 8 slice Paleo Bread Beliefs that may Hold You Back 450 g Mild Italian Sausage 3 Celery, Raw (large Stalk) Enjoy Deeper Sleep 4 cloves Garlic Clove 1 1/2 cups Fennel Bulb, Raw 1 medium red onion Connect to Your Joy 8 oz Crimini Mushroom 1 cup Red Bell Peppers 1 pear 1/2 cup Dry White Wine 2 tbsp Parsley 1 tbsp Thyme, Fresh 1 tsp dried oregano 1 tsp Sea Salt, Coarse, Mediterranean

MODERN HEALTH AND LIVING Holiday Edition December 2022

What can Reiki and Energy Healing do for you?

Cindy Carlson

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keto<<page 42

Allow the powerful energy of Reiki to soothe and relax your mind and body.

November 2022 MHL 21

A POSITIVE GUIDE TO THE NEXT PHASE OF LIFE

Lifestyles

MODERN HEALTH AND LIVING Senior

ALL YOU COULD EVER WANT, RIGHT HERE.

MISSION CREEK www.missioncreekofeden.com

WHO WE WHO WE ARE ARE

Mission livingand and MissionCreek Creekisisthe thebest best local local assisted assisted living

memorycare carefor for you, you, your your family, family, friends, memory friends,and andloved loved ones.We Wework workhard hard to to keep keep our ones. our residents residents and this community great.

and this community great.

WHAT WE DO DO WHAT WE

We work directly with our residents and their We work with our residents families to directly keep everyone involved with and their their families to keepYour everyone involved with interest and pursuits. community remains at the center of life, alongside their interests and pursuits. Your community top-of-the-line care for a comfortable and remains at the center of life, alongside fulfilling lifestyle. top-of-the-line care for a comfortable and fulfilling lifestyle.

Mission Creek 3217 Fiddlers Creek Dr, Waukesha, WI OR 53188 VISIT SENIORLIFESTYLE.COM (262) 832-1020 CALL 262-896-8888 TO LEARN MORE. ASSISTED LIVING | MEMORY CARE 864 BARRANCA DRIVE | CASTLE ROCK, CO 80104 W W W.SENIORLIFEST Y LE.COM

22 MHL November 2022

The Power of the Brain and Aging

Revitalize Wellness Corner with Lee Zehm-Clay RN, BSN, FCN, HES St. Camillus Revitalize Wellness Manager It is time to celebrate Older Adult’s month. Getting older is all a matter of perspective. It does not have to be doom and gloom. Let’s applaud all we have grown to be and leap into the best part of living! When it comes to aging, researchers believe the brain actually continues to develop new pathways both structurally and functionally long into adulthood. This process is called neuroplasticity. It is an umbrella term referring to the brain’s ability to change, reorganize, or grow neural (nerve) networks (See we do have something celebrate!) Neural pathways that are frequently used develop strong connections. This is why sometimes we seem to do things “automatically,” such as driving the same route every day. Pathways that are rarely or never used will eventually die. There are many benefits of brain neuroplasticity such as: · The ability to learn new things. · The ability to enhance existing cognitive capabilities. · Recovery and rebuilding after strokes or traumatic brain injuries. · The ability to strengthen areas where function is lost or has declined. Basically, you can “teach an old dog new tricks.” However, it is up to each individual to continue to develop and strengthen their neural pathways throughout their lives. Speaking of which, at St. Camillus, we recently implemented a program called Ageless Grace. It builds on the theory of brain neuroplasticity and Hebb’s Law. Ageless Grace combines movement practices, such as throwing a ball, with brain skills like analytical and strategic thinking. Together with creativity and imagination, exercises stimulate brain pathways in fun, easy to learn, playful lessons. Thus, helping one to “age gracefully” while challenging thinking skills, building memory and boosting body strength. We would love to have you join us for a session. To learn more about St. Camillus Life Plan Community and the Revitalize Wellness Program, call 414-259-6310 or visit www.stcam.com.

November 2022 MHL 23

BRENWOOD

PARK

Healthy Aging Tips for the Older Adults in Your Life If you have older family members or loved ones, you may worry about their health as they age. Aging increases the risk of chronic diseases such as heart disease, type 2 diabetes, arthritis, cancer, and dementia. The good news is that adopting and maintaining a few key behaviors can help older adults live longer, healthier lives. As a family member, it’s important to encourage healthy lifestyle behaviors in your loved ones — it’s never too late to start! Infographic, Tips To boost Your Health As You Age. Click link for full infographic Healthy behavior changes can help older adults live more independently later in life. That’s important both for their quality of life and for yours. If a family member loses independence — whether it’s due to disability or chronic disease — you may find yourself in a caregiving role earlier than expected, which can affect family dynamics as well as finances. So what can you do to help the older adults in your life manage their health, live as independently as possible, and maintain quality of life as they age? Read on to learn about four ways to help support and promote healthy habits in your older loved ones’ lives. Prevent social isolation and loneliness As people age, they often find themselves spending more time alone. Poor health, the death of a partner, caring for a loved one, and other situations that are more likely as people age can all lead to being socially isolated or feeling lonely. Older adult couple video chatting with family on a cell phone. Although they sound similar, social isolation and loneliness are different. Loneliness is the distressing feeling of being alone or separated, while social isolation is the lack of social contacts and having few people to interact with regularly. Increased social isolation and loneliness are associated with higher

risks for health problems, such as depression; heart disease; and cognitive decline, which is a decrease in the ability to think, learn, and remember. As a family member, you can play an important role in helping the older adults in your life to stay socially connected. Here are some ways you can help: Schedule daily, weekly, or biweekly phone calls or video chats. Encourage them to seek out others with shared interests, such as through a garden club, volunteer organization, or walking group. Search the Eldercare Locator or call 800-677-1116. The Eldercare Locator is a nationwide service that connects older adults and their caregivers with trustworthy local support resources. Find additional tips to help your loved one stay socially connected. Promote physical activity There are lots of reasons to make physical activity a part of daily life. Exercise can help reduce levels of stress and anxiety, improve balance and lower risk of falls, enhance sleep, and decrease feelings of depression. Most importantly, people who exercise regularly not only live longer, but also may live better — meaning they enjoy more years of life with less pain or disability. On the other hand, lack of physical activity can lead to increased visits to the doctor, more hospitalizations, and increased risk of certain chronic conditions. Encouraging the older adults in your life to exercise may not be easy — it can be difficult to get someone to start a new activity — but the rewards are worth the effort. Following are some suggestions to help encourage exercise or other daily movement: Help your loved ones aim for a mix of activities, including aerobics, strength training, balance, and flexibility. This could include walking around the neighborhood, lifting weights, gardening, or stretching.

aging>>page 33

Brenwood Park Senior Living

Heat and hot water is included in your rent, along with many fun and unique activities, On-site management office and 24/7 maintenance.

Call Us To Schedule A Tour ASAP! 414-427-8499 9501 W. Loomis Rd. | Franklin WI 53132 EQUAL HOUSING OPPORTUNITY

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Simplify Your Life - Independent Living 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. Independent living facilities offer the chance to live more freely while retaining your independence. In fact, your everyday life could feel like a vacation. That’s because activities like mowing the lawn, tending to flowerbeds, and even doing laundry and cleaning house may be handled by someone else. You get to focus on spending your days doing whatever you love most. An independent living facility may also be referred to as a retirement or senior living community. Essentially, it’s an age-restricted community that’s designed to meet the needs of seniors. Everything from the layout of the buildings and property to the services, activities, and events are senior-friendly. However, unlike other types of senior living options, independent living communities are typically geared toward seniors who don’t require regular medical or nursing care or assistance with daily living activities. Many seniors move into these types of communities because they’re tired of performing upkeep around their homes or because they simply desire more companionship. Independent living is also a great option for seniors who want to travel during the winter months while keeping a low-maintenance home base. You can choose from communities that offer apartments, condos, duplexes, townhouses, or single-family homes as private living residences. In most cases, all of the maintenance, upkeep, and yardwork of your residence and property is handled for you, and you may be able to take advantage of additional services.The choice is yours regarding your lifestyle and many elements need to be considered in making your decision. Should you decide that a retirement community is right for you, there are many elements, such as the ones listed here, that need to be considered and weighed, so that you can feel confident about your choice.

November 2022 MHL 27

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Key Features Of Active Retirement Communities Let’s take a close look at 5 great features that active retirement communities offer seniors.

Retirement is a time to enjoy the many pleasures of life, including travel, dining, : *UHHQILHOG $YHQXH 0LOZDXNHH :, _ shopping, and other fulfilling activities. In addition, many seniors in their retire3URIHVVLRQDOO\ PDQDJHG E\ 2DNEURRN &RUSRUDWLRQ ment years want to minimize homeowner responsibilities, such as mowing the lawn, fixing the roof and other household tasks. Moving to an active retirement community offers residents a low-maintenance lifestyle and access to a wide range of amenities, activities, and events. If you want to live in an environment that promotes an active and pampered lifestyle, a retirement community may be an excellent option for you to consider. Let’s take a close look at 5 great features that active retirement communities offer seniors. Key features of active retirement communities Access to Many Social Activities Retirement is a special time, when you can spend your days as you wish. Many retirees take up new hobbies or pursue something that has always interested them, such as gardening or art. Many retirement properties have a wide variety of activities and events in which residents can participate to stay active and keep their mind sharp. Because many retirees today come from the same generation, these activities often foster new friendships with like-minded individuals. Low Maintenance Lifestyle Another attractive feature of active retirement communities is that residents no longer have to maintain their property by cutting the grass, shoveling, gardening, etc. These properties are typically designed to have a resort kind of feel, with employees and other support staff taking care of many day to day tasks for their ΎŝŶĐŽŵĞ ƌĞƐƚƌŝĐƚŝŽŶƐ ĂƉƉůǇ

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28 MHL November 2022

residents. On-site services Retirement communities often have many on-site services for the ultimate convenience of their residents. Some include salons, transportation, and other exceptional services. In these types of environments, residents have everything they need right at their fingertips. An Active but Peaceful Environment In an active retirement community, you have access to excellent amenities and activities while enjoying a quiet, laidback lifestyle. If you’ve lived and worked in a big city for most of your life and want to get away from the hustle and bustle of it all, you will enjoy the calm and peaceful environment that such a community offers. Peers with Similar Active Lifestyles Forging new friendships and bonds with people of your own generation are some of the greatest benefits of residing in an active retirement community. Whether it be a quiet dinner, a summer evening out on the patio, a road trip to an event or a new fun, energetic activity, being around people who can relate to your own life experiences is a wonderful thing. No matter your need, we have the right community for you. Get started finding the perfect new home for you or your loved one today! Find a Community An active retirement community offers a variety of amenities, activities, and social programs for their residents. In addition, these communities provide a place for camaraderie among residents and a fantastic way to spend one’s golden years.

Article By Hickory Park

Residents who live in senior living communities can be as social as they want to be

Senior Living Offers a Warm Winter Welcome This year, we’ve had a remarkably beautiful autumn with unseasonably warm temperatures, beautiful fall colors, and very little precipitation. But don’t be fooled— winter is coming! Less daylight, colder weather, and the approaching holidays can create the perfect recipe for seasonal depression, falls, and loneliness for older adults. This is especially true for seniors who may live alone with limited access to transportation or less of a comfort level as it relates to getting out and about on their own when the weather is bad. If the thought of spending another winter alone with the worry of shoveling, shopping, and seclusion is concerning for you as an older adult or as an adult child of an aging parent, then it may be time to consider a lifestyle change. “Residents who live in senior living communities tend to feel less ‘cooped up’ in the winter and throughout the year,” says Becky Pergande, regional director of sales and marketing for Hickory Park Senior Living in Greenfield. “With senior living, they enjoy their own private apartment home. For example, at Hickory Park, we offer studios, one-bedrooms and even two-bedroom apartments, plus a social and

secure setting with various amenities.” In addition, senior living communities provide many services including, but not limited to, restaurant-style dining, housekeeping, laundry, maintenance, access to care and support as needed, social events, health and wellness programming, and transportation. “Residents who live in senior living communities can be as social as they want to be;” says Pergande. “Many choose to schedule lunch and coffee dates with family and new neighbors, attend social events that are hosted at the community, and take advantage of bus trips and transportation services provided by the community.” In addition, most senior living communities offer exercise classes to improve mobility, prevent falls, get fit, and provide an opportunity to visit with friends. People who live in senior communities also have access to a well-balanced diet that includes the right amount of protein, carbohydrates, dairy, fruits, and vegetable to boost mood and energy and promote good health. Plus, all the shopping and food preparation is done on their behalf, so they don’t have to deal with the work and worry! With senior living, residents never need to eat alone (unless they want to). “Camaraderie and connection over meals is one of the greatest joys that senior living offers,” says Pergande. Most importantly, access to around-the-clock-help, were it ever needed, offers senior living residents and their adult kids great comfort. For more information about senior living or to schedule a tour of Hickory Park Senior Living, call 414-327-2800 or visit hickoryparkcares.com.

At Hickory Park Senior Living, residents choose from studio, one-bedroom, and two-bedroom apartment home options.

November 2022 MHL 29

Independent, Senior Communities Live your best life! Call for a tour today! Alta Mira II

Menomonee Falls - 55+

262-719-3884

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

Franklin - 55+

414-254-8410

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

Wawautosa - 55+

262-719-3884

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

Milwaukee - 55+

414-357-6740

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

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414-541-3333

High grove offers luxury one adn two bedroom independent senior apartments located on the Woodland Ridge Campus. Our spacious apartmetns incldue a patior Ÿǋ E ĶOŸŘɴʰ Ŏ ǣǼsǋ Es_ǋŸŸŎ ɠÞǼÌ ɠ ĶĨ˚ÞŘ OĶŸǣsǼ Ř_ ʩǋsƼĶ Osǣ ÞŘ ǣsĶsOǼ Ƽ ǋǼŎsŘǼǣʳ Our non-smoking community is the perfect place to call home.

Hill Crest*

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414-541-3333

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.

Crest View*

BƂĎĎœǙĎŉĈ΄Ͳ΄̊̊Τ

414-541-3333

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.

We invite to take a tour at any of our Horizon managed properties

www.horizonseniorhousing.com

5 Natural Remedies for Seniors to Manage Cold Weather Arthritis Pain The cold and damp weather affects those living with arthritis as climate can create increased pain to joints whilst changes also occur to exercise routines. Many arthritis sufferers claim they can predict rainfall due to the level of pain in their joints. A recent study conducted in the US explains why. The study focused on patients with chronic pain, surveying if individuals feel an increase in pain when changes in weather occurs. Learn the symptoms of arthritis in seniors and how seniors can minimize arthritic pain as the temperatures drop. During the fall and winter months, the weather can be cold and unpredictable, with limited sun. This time of the year is especially challenging for seniors who have arthritis. While The Arthritis Foundation states that cold weather does not cause arthritis, it often increases older people’s pain levels. For seniors, joint pain makes it difficult to do daily activities and live an active lifestyle. According to the CDC, 50% of seniors over the age of 65 have arthritis. Let’s take a closer look at some additional information about arthritis, as well as 5 natural remedies that can help minimize joint discomfort.

What is arthritis, and how does it affect seniors? Mayo Clinic defines arthritis as the swelling and tenderness of one or more joints. There are two common types of arthritis – osteoarthritis and rheumatoid. Osteoarthritis causes cartilage to break down, while Rheumatoid arthritis is a disease in which a person’s immune system attacks the joints. Symptoms of Arthritis in Older Adults Here are some of the most common symptoms of arthritis in seniors. Pain Redness Swelling Stiffness Decreased range of motion No matter your need, we have the right community for you. Get started finding the perfect new home for you or your loved one today! Find a Community Natural remedies for seniors experiencing joint pain from arthritis Here are some great ways for seniors to minimize arthritic pain during the winter. Wear Many Layers to Keep Joints Warm Keep joints warm by wearing sweaters, coats, gloves, and other winter clothing articles. This will minimize arthritic discomfort. Drink Green Tea Green tea is known to have a wide range of health benefits. It can also help with arthritis pain by blocking chemicals in the body that are believed to cause inflammation. Green tea can also protect cartilage from further damage caused by arthritis. Maintain a Healthy Diet Maintaining a nutritious diet is important for overall good health. In addition, there are specific foods that can help with reducing inflammation and joint discomfort. Some foods that decrease inflammation include kale, spinach, grapes, cherries, berries, fish, plums, and nuts. It’s also essential to stay away from foods with a high amount of sugar, which can make pain much worse. Exercise Keeping up with a regular exercise routine will help lessen joint discomfort (not to mention the cognitive health benefits of exercise for seniors). By moving, older adults can minimize the stiffness that comes with arthritis and even reduce swelling. Vitamin D Vitamin D is an important nutrient for the body. It helps reduce inflammation, which plays a big role in pain management. Foods such as cod liver oil, fortified cereal, and tuna are great sources of vitamin D. Check out our tips for avoiding vitamin deficiency through the winter months.

LIVE THE HARWOOD LIFESTYLE — ENJOY RETIREMENT ,ĂƌǁŽŽĚ WůĂĐĞ ŽĨĨĞƌƐ Ă ŚŽƐƚ ŽĨ ĂŵĞŶŝƚŝĞƐ ĂŶĚ Ă ǀĂƌŝĞƚǇ ŽĨ ĨůŽŽƌ ƉůĂŶƐ ƚŽ ŵĞĞƚ ǇŽƵƌ ŶĞĞĚƐ͘ ůƐŽ ĞŶũŽǇ͗ ͻ &ŝŶĞ ĂŶĚ ĂƐƵĂů ŝŶŝŶŐ ͻ &ŝƚŶĞƐƐ ĂŶĚ tĞůůŶĞƐƐ WƌŽŐƌĂŵŵŝŶŐ ͻ ŶƚĞƌƚĂŝŶŵĞŶƚ͕ ^ŽĐŝĂů ĐƚŝǀŝƚŝĞƐ ĂŶĚ KƵƚŝŶŐƐ ͻ dƌĂŶƐƉŽƌƚĂƚŝŽŶ ͻ ^ĂůŽŶ ^ĞƌǀŝĐĞƐ ͻ ^ƉŝƌŝƚƵĂů ^ĞƌǀŝĐĞƐ

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a nce Reduced entr t models! fees on selec EE DINING A s k a b o u t FR for a year!

November 2022 MHL 31 8220 Harwood Avenue, Wauwatosa | harwoodplace.org | 414-256-6814

HERITAGESENIOR.COM

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Heritage Oakwood Hills 3606 Damon St. Eau Claire, WI 54701

*Oshkosh Coming Summer 2021! • 150 Aspire Lane, Oshkosh, WI 54904

aging>>page 33 mended and brainstorm ways to work it into their daily lives. Experts recommend at least 150 minutes per week of moderate-intensity aerobic exercise, and musclestrengthening activities at least two days each week. Help them shop for appropriate clothing and equipment for their exercise activities. Remember, many activities don’t require expensive equipment. For example, they can use filled water bottles as weights for strength training or walk outside or at a mall rather than on a treadmill. Share your favorite activities that get you moving. Are there any you could do together? If so, that’s a bonus because you’re not only helping promote physical activity but also helping to prevent loneliness and social isolation. Learn more about the different types of exercises and find examples to help get started. Encourage healthy eating Healthy eating is an important part of healthy aging. As with exercise, eating well is not just about weight. Having a healthy diet can help support muscles and strengthen bones, which can help with balance and independence. A nutritious diet involving a variety of fresh fruits and vegetables, whole grains, healthy fats, and lean proteins also can help boost immunity and lower the risk of certain health problems such as heart disease, high blood pressure, obesity, type 2 diabetes, stroke, and some cancers. While it can be meaningful to share meals based on traditional family recipes, in some cases, those favorite dishes can be loaded with unhealthy fats and sugars. Changing long-held habits can be tough, but before you know it, there may be some new favorite foods on the table! Consider these tips to help incorporate a healthy diet The loved decision about whether your parents should move is often tricky and in your ones’ routines: emotional. Each family will have store its own wanting (or not wanting) to Take them on a trip to the grocery andreasons pick outfor healthy options. take such a step. Discuss their favorite traditional recipes and talk about whether you can make You might have to have a serious talk with your family members. One family them healthier; for example, by substituting olive oil for butter, or yogurt for sour may decide a move is right because the parents can no longer manage the home. For cream. another family, the need for hands-on care in a long-term care facility motivates a Visit them once a week and make a healthy meal together. Consider cooking extra change. andInpackaging so they have individual enjoy later the week. the case leftovers of long-distance caregivers, the servings notion oftomoving caninseem like a Look inside fridgeofand visit. to You can For check for healthy opsolution to thetheir problem notpantry beingwhen closeyou enough help. some caregivers, tions, anda also theyparent aren’ttoeating foodor or community drinks. moving sickensure or aging their expired own home can be a viable EncourageSome themfamilies to talk with their doctoranoradult pharmacist aboutback theirtodiet any alternative. decide to have child move the and parent’s vitamin mineral they may need. home toand become the supplements primary caregiver. Learn more about healthy aeating and ways to create a nutritious meal Keep in mind that leaving home,patterns community, and familiar medical care can be plan. very disruptive and difficult for the older parent, especially if they are not enthusiastic

Assisted living and Caregiving

about the change. You might first want to explore what services are available in

Schedule regular check-ups with a doctor It’s important for your older loved ones to have regular health exams and medical screenings. your parents’ community to about help them their home—including home care, Visit MedlinePlus to learn healthinscreenings for women and men.health Checking housekeeping, personal care, and transportation services. in with doctors annually, and possibly more often, depending on overall health, may adults and their haveassome when itand comes to deciding helpOlder reduce risk factors forfamilies disease such high options blood pressure cholesterol levwhere to live, but these choices can be limited by factors such as illness, ability els. Regular check-ups can also help catch concerns early and improve the chances to perform for effectiveactivities treatment.of daily living (for example, eating, bathing, using the toilet, dressing, walking, andtheir moving from bed to chair), resources, and personal Some people visit doctors routinely, while financial others avoid these types of appreferences. pointments at all costs. Here are some ways to support your family members’ visits Making decision that is best for your parent—and making that decision with with health acare providers: your parent—can be difficult. Try to learn as much as you can about possible housing Encourage them to reach out to their doctor immediately if they’re experiencing options. pain or any new symptoms. What Is Assisted Living? Ask about their upcoming visits to doctors, including any specialists. Do they Assisted living is for people who need help with daily care, but not as much help have the appropriate appointments scheduled and marked a calendar? Do as they as a nursing home provides. Assisted living facilities range on in size from as few 25 need any help scheduling appointments? residents to 120 or more. Typically, a few “levels of care” are offered, with residents Offermore to drive the appointment, or even go with them and take notes. paying for them highertolevels of care. Ask aboutliving communication with their health the doctors reAssisted residents usually live in their care own providers. apartmentsAre or rooms and share sponsive theirThey questions? common to areas. have access to many services, including up to three meals a day; Help them manage medications if needed. Make sure housekeeping, they maintain aand current list assistance with personal care; help with medications, laundry; of their medications, includingand both prescription and over-the-counter medications 24-hour supervision, security, on-site staff; and social and recreational activities. Exact state tothis state. and anyarrangements supplements,vary andfrom are sharing list with their health care providers. Older adults, orfamily thosemember with serious illness, can chooseallowing to: Ask your older if they’d feel comfortable you or anothStay in their own home or move to a smaller one er family member access to their medical records and permission to talk with their MoveThis to ancould assisted-living doctors. help them facility stay on top of their appointments and medications. Move to a long-term care facility Contemporary approaches to healthy living, with an increasing attentiveness to Move in with a family member social determinants of health and the Vital Conditions for Health and Well-Being, Some families find a conference calltoisprovide a good us way to talk together about the pros hold potential — even real promise — with longer and greater-quality and cons of each option. The goal of this call is to come up with a plan that works for lives, especially through our later years. Focusing and sustaining meaningful action everyone, especially your parent. If the decision involves a move for your mom or in support of that potential — that promise — requires a broader perspective on dad, you could, even from a distance, offer to arrange tours of some places for their healthy aging and an open and inclusive conversation on the subject. consideration. Aging is a gradual, lifelong process, although it may at times feel like it suddenly How do I know when someone needs assisted living? sneaks up on you. We know thatwith healthy living throughout life Depending contributes on greatly In general, it’s best to start a physician’s assessment. your to healthy or aging generally what happens to our bodies situation, that in oflater youryears. loved We one,also youknow can find the right level of assistance. When and we age. while advanced agemedicines, is not guaranteed, a general helpminds with as daily tasksAnd is needed — taking bathing, there’s dressing, meals, expectation thatand healthy aging is attainable. transportation housekeeping — an assisted living residence can be the answer. Trained professionals provide this assistance while helping preserve an individual’s independence.

For 135 years and counting, Eastcastle Place offers a full continuum of care in Milwaukee’s vibrant East Side. Our 5 Star rated facilities offer high quality care and staff to resident ratios above industry standards and continues to be a dynamic retirement community. As a member of Leading Age Echelon Program, Eastcastle Place is passionate about providing a high level of excellence in care and service to our residents. Eastcastle Place has specially designed memory care support where you’ll find advanced therapies and specialized care programming for those with a memory related diagnosis.

S  A

Private Suites in a Secure Environment Three chef prepared meals per day 24 Hour emergency response system All Utilities (except phone) Cable TV and Wi Fi

Our Heartfelt Connections Program provided by our Skilled Care Specialists work closely with residents, families and staff members to develop the best care plan in a supportive, purposeful environment. This builds a sense of comfort through nurturing mind, body and spirit with stimulating activities and personal guidance each day.

Daily housekeeping & laundry services Scheduled transportation On site activities and events designed toward memory loss

Alzheimer’s and Dementia Care It’s our privilege to support your loved one.

2505 East Bradford Avenue · Milwaukee, WI 53211 · 414 963 8480 · www.eastcastleplace.com

40 MHL JANUARY 2021

November 2022 MHL 33

compassion and willingness

I THINK ITS DEMENTIA WHAT CAN WE DO? Here’s a what-if scenario. What if, when you woke up this morning, you sat up, put both feet on the floor, and had to remind yourself again today, that you have dementia? And you hate it. What a devastating realization!

Now, what if that person wasn’t you but a loved one: your mom, dad, husband, wife or another family member? What if they felt that way every morning, what can you do to help them…not to hate it? Put yourself in their place and start working on a solution – to ease the transition. During the holidays families and friends spend time together and begin to notice things aren’t the way they used to be. Mom’s famous cookies don’t taste the same or dad is more unkempt or repeating just about everything that he says. Maybe you have a care giver situation and they are becoming exhausted with caring for their spouse. You can see the strain in the their face but you also see the love that says they will just keep on caring because that’s what they promised each other. What can you do to help? It can be hard to realize that the roles have changed…Parents keep families together, share traditions, support our wild schemes, and are generally stable and able to care for themselves. We thrive in our world of all is well… until things change. Now what? Where can you turn for help? The first suggestion is to learn about the disease by talking to professionals, reading about it or attending a Dementia Support Group. Suggest that a doctor visit would be beneficial and offer to go along to discuss some concerns. Use the results of that appointment to address any needed changes. Dementia is a disease that slowly erodes reality and makes day to day living more and more difficult. It changes the familiar into the unknown. Talking louder or firmer to someone with dementia doesn’t help to clear up the problem. We need to adjust how we communicate and tailor our answers in a way they can understand. By changing how you give them information, you are accepting their disability and showing compassion and understanding of their condition. Their brain doesn’t work like it used to its’s a rolling sea of confusion most of the time. They aren’t being difficult on purpose. They’re trying to keep up, but their brains just can’t hold onto all the information that gets thrown at them. They’re doing the best they can with what they have to work with. Compassion and a willingness to be present are what can make the difference and your support and assistance provides respect in a caring way. Tudor Oaks Senior Living Community offers a Dementia Support Group the 2nd Tuesday of each month at 6:30 pm. Care givers and family members are Welcome! Call 414-529-0100 and ask for Chaplain Michelle Peterson or Judy Radish for more information about the group and Dementia Support.

Tudor Oaks:

We’re Always Here For You! ■ Assisted

Living: Style-smart, charming private apartments ■ Memory Care: Personal suite with private bathroom ■ Rehab Stays

Customized therapy plans, private rooms, TV, phone & Wifi included.

■ Wellness Call 414-529-0100 for a tour or visit www.TudorOaks.net for a fly-thru video tour of our community. 34 MHL November 2022

Programs

■ Beautiful

Campus Setting

Tudor Oaks Senior Living Community

S77 W12929 McShane Drive, Muskego, WI 53150

414-529-0100 www.TudorOaks.net

Tudor Oaks Senior Living Community is owned and operated by American Baptist Homes of the Midwest, a not-for-profit provider of senior housing and healthcare since 1930.

your knees when lying on your back. It takes stress and pressure off. 2. For side sleepers - Use three pillows. One pillow goes underneath your head, all the way to your shoulders to support your neck. One pillow goes beside you to prop up your arm to keep your rib cage stacked. One pillow goes between your knees to keep your pelvis stacked. You can also slide a towel into the lift on your side, around the belly button area to also support the low back. 3. Don’t sleep in positions that destabilize the pelvis, as this leads to more longterm issues and trouble walking. OneFirelight brings a mind, body, spirit modality to the fitness space by combining the restorative effects of yoga practice, strength building of cardio/kickboxing, healing of sound meditation, and joyfulness of dance, OneFirelight results in calming the mind, strengthening the body, and uplifting the spirit. The unique and one-of-akind platform offerings are carefully curated to promote expressions of love, peace and unity. Try OneFirelight with 3-day free guest pass at www.onefirelight.com.

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How to Alleviate Lower Back Pain

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While Sitting, Standing and Sleeping Back pain is one of the most common types of pain among adults in the United States. Such pain can be caused by strained muscles or ligaments, excess weight, poor posture, psychological problems, or ordinary activities, such as sitting and bending. Nearly 40% of adults in the U.S. suffer from back pain according to a 2019 National Health Survey. It is also the leading cause of disability among U.S. adults. According to Makayla McIntosh, a OneFirelight Certified Pilates Instructor with workouts on the new wellness platform for strengthening the lower back “Today, we frequently bend over, rounding our backs, to pick things up off the floor, no matter how heavy. Through hours of sitting, our hips have tightened, and we have lost the ability to squat deeply to the floor.” The modern design of chairs, both in cars and for desk, emphasize “comfort and cushion” over balancing the pelvis to reduce strain on the low back. Bending over a computer or texting on a smartphone, as well as sitting for long hours has led to many people struggling with acute or chronic low back pain. OneFirelight is a newly introduced inspirational online wellness platform that promotes unity, strength and a sense of balance through a diverse catalog of hundreds of one-of-a-kind streaming fitness classes. To provide a mind, body spirit vibe to wellness, most of the classes are exquisitely filmed in nature and choreographed to the licensed soul-nurturing music and unifying expressions of global icon Bob Marley, grandson Skip Marley, as well as other conscious musicians from the Blue Mountain Music Catalog. The music produces a spiritual enrichment and the beautiful settings of water and greenery induce a meditative state of mind. “As someone who suffered from an acute low back injury from dancing that turned into chronic back pain, I learned through my years of physical therapy that much of our back pain could be improved or eliminated just by changing how we sit, stand, and sleep,” continues Makayla

McIntosh. My 45-Minute Workout for lower back pain on the OneFirelight fitness platform will guide you through the exercises designed to alleviate pressure on the low back and strengthen the core,” concludes Makayla. It’s through these positions that we can help our ideal alignment and activate the musculature that helps support our spine, or we can add significant stress to it. Here are some of Makayla’s favorite tips for alleviating pressure on the low back: When sitting: 1. Make sure your feet fully touch the ground and you can put weight into them. This can be accomplished by either getting a lower chair or using a box or books to bring the ground to your feet. 2. Balance your weight evenly between your pubic bone and sitz bones. This helps you distribute your weight evenly on your spine, so you are in a neutral spine and not rounded or arched. 3. Use the muscles in your legs and keep your legs active by occasionally stretching them out, pointing and flexing your toes, circulating your foot outward then inward. This keeps your body more active and absorbs the energy into your legs instead of stress on your low back. When standing: 1. Don’t lock out your legs – Keep a soft bend to your knees so they stay active, and you use the muscles of your leg. By keeping your legs soft, this will help you achieve a neutral pelvis 2. Don’t allow your ribs to protrude - Think about knitting the fronts of your ribs together to help maintain a neutral spine. 3. Keep your pelvis neutral - One of the main reasons for back pain while standing, is either sticking your tailbone out, which causes extra stress on the lowback, or locking out your legs and your shoulders end up further behind your hips (which land in a tuck) which also causes extra stress on the low back. When sleeping: 1. For back sleepers - Keep a pillow or towel underneath your knees. There’s a reason massage therapists and physical therapists place a pillow underneath

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Social Support: Improving Health Behavior Through Social Connections It has been recognized for decades that social networks influence behavior, and researchers are still learning how relationships shape an individual’s health behaviors. We know that many of our norms, expectations, and preferences come to us from our community and the people we spend time with. However, knowing where and how to intervene in a social network to optimize behavior change is still a challenge for scientists. At the most basic level, one way to extend the reach of a given behavioral intervention may be to adapt the intervention to take advantage of interpersonal relationships and the influence of others in a social network. Older Black couple walking arm in arm One study looked at the effects of social support and examined whether a weight loss program delivered to one spouse had beneficial effects on the spouse who didn’t participate. The study found that the untreated spouses — despite not participating in the weight loss program directly — lost a significant amount of weight. Although future research using the experimental medicine approach is required to identify the

36 MHL November 2022

precise mechanism, the researchers suggested that spouses who directly received the intervention may have modeled health-promoting behaviors, such as weighing themselves regularly, for their spouses, and that they were less likely to have high-fat foods in the home during the program versus before. The findings of this research suggest that behavioral interventions for weight loss can create a “ripple effect” that benefits others, and that behavioral modeling and reduced access to high-fat foods are two potential mechanisms of behavior change to test in studies of these effects. Another study analyzed data from more than 4,000 Americans aged 60 and older to help understand the connection between social relationships and health-related behaviors. Researchers found that social factors were associated with the likelihood of several different health-related behaviors, including alcohol use, smoking, physical activity, and visiting the dentist. The study showed that older adults with strong social ties, such as being married, living with a partner, or having a group of close friends, were more likely to engage in health-promoting behaviors than people with fewer social ties. These social relationships may benefit health in older adults by helping them cope with stress, providing emotional support, and encouraging them to adopt healthier behaviors. What does this mean? If you’re looking to eat healthier or become more physically active, it may be worth asking your spouse or friend to do it with you. “Researchers are beginning to examine how interactions within a social network have direct beneficial effects on health behaviors, and when we can leverage social networks to promote positive health behavior change,” said Simmons. “For example, after one partner stops smoking or starts exercising, the other is more likely to follow suit. The same pattern holds true for friends, siblings, and even co-workers.” Research shows that people who are sociable, generous, and goal-oriented may be happier and less depressed than other people. Sitting at home alone could help explain why Melvin is not feeling like himself. Volunteering might help Melvin feel better. According to researchers, older adults who participate in what they believe are meaningful activities, like volunteering in their communities, say they feel healthier and happier. For example, older adult volunteers from an urban community worked approximately 15 hours a week in their neighborhood public elementary schools, in a special program designed to improve children’s school success. Researchers learned that the older volunteers increased their cognitive, social, and physical activity levels. Participants also reported feeling personal satisfaction from the experience. Although more research is needed, researchers think that over the long term the participants may have decreased their risk for disability, dependency, and dementia in later life.

Overcomin Downsizing & Moving Challenges Deciding whether it is time to downsize your home is a major decision. There are many factors to consider to determine if this makes sense for your lifestyle and wellbeing. After decades of collecting your life’s most cherished memories, it can be difficult to imagine leaving the home you’ve adored. But on the days you spend cleaning vacant bedrooms and pushing yourself to make it up the stairs, you may come to the conclusion that a change is needed. Downsizing from the home you’ve grown to love can be incredibly challenging. Autumn is here and you’ve decided your home may be too large, too costly to maintain, too difficult to maintain, too unsafe without expensive safety features to meet your needs, too far from transportation, or too far away from shopping centers and medical offices. Your home has become an inconvenience and now you’ve decided to buy or rent a smaller home or apartment. It’s a good time to make your next move. Now that the weather has become coller it makes it easier to get around searching for your next residence. It’s a challenge to make the move to a new place after all the years you’ve spent creating and taking care of your current home. If you own your home and plan to sell you might want talk to your realtor about a Competitive Market Analysis so you can estimate a selling price. If you are renting and you need some advice on your move you can always find a moving coordinator to help you make the transition. Moving on your own often presents challenges that can quickly turn what should be a two-hour move into an all-day event. In most cases, you only have a certain amount of time in which your move needs to be completed. Rushing to complete your move can lead to a variety of mishaps including lost time and broken or missing items. When you hire a full service moving company for the job, your move will be completed in a quick and efficient manner. Seems pretty simple, but consider many things. Would you like to be close to family, friends, shopping centers, healthcare facilities? Will you need to use transpor-

tation other than your car? Will you have access to recreational activities? Do you want to climb flights of stairs? Do you want maintenance-free living? Is it secure and safe? Do you need assistance with daily activities? Can you keep your pet? Research new home alternatives long before you make your move. Spend time in the area where you plan to move and get answers to all your questions. Whether you are moving to a smaller home, apartment, or senior residence you need to downsize your possessions. Sort through your belongings and keep what you absolutely need. Go to the least used rooms and areas first. Sort only a few hours at a time to avoid being overwhelmed. At this time you should create a floor plan of your new living space showing each room and the placement of each piece of furniture. Take measurements of each room. Make a note of doors, windows, outlets. Take measurements of your furniture. Give the remaining items to family and/or friends. Think about having an estate sale, a tag sale

or donating belongings to charities (many charities will pick up the items at your home). Keep in mind space limitations. Let family members know what you plan on taking with you. Make a schedule of the times when you expect to have family members, friends, or charities pick up the items. Clearly label all items, use colored stickers to mark what will or will not go to your new home. This will help you remember what goes where when you begin packing. If you plan on selling your home it’s time to make minor repairs and note major repairs which you should report to your realtor. Small repairs make the home look well cared for and usually cost little time and money. These details make a difference in how the buyer views the home. Itemize cosmetic changes such as fresh paint or new carpets. The home looks ready to move into. Be sure to keep up the exterior maintenance of your home. Remove interior clutter. All of these tips create a favorable impression on a buyer. Renters make sure your apartment is clean and contact your apartment manager to discuss what time your apartment will be shown. Contact your utility companies and let them know what day you plan to move. Fill out change of address forms for the post office seven to ten days before moving day. Make sure you have phone service at your current home and new home on moving day. Have the name of the contact of your new apartment or senior residence ahead of time. Know the name of the person you need to contact if a situation comes up on moving day. If you are a senior, invite your friends or family over and tell stories about all your favorite items. You can let them help pack, take some items off your hands, and spend quality time with loved ones before the big move. It can be one more moment you share in the house you’ve loved — before you start making those memories together in your next home. Remember that it’s your people in your life you cherish, not the stuff around you.

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November 2022 MHL 37

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AVOID THE FLU WITH THESE 8 FOOD TIPS By: Fresh n’ Lean, the nation’s largest organic meal delivery company Dek: An immunity-boosting diet featuring yogurt, salmon and oranges can help you prevent the flu. Meta Description: Flu season is here, so grab an apple and get some sunlight. Flu season is here – and food is one of your best ways to fight back. More than 2.6 million flu illnesses are estimated nationwide so far this flu season, the Centers for Disease Control and Prevention reports. While the flu vaccine can help prevent the flu or weaken its impact, an immunity-boosting diet is also beneficial. Here are eight dietary tips to help you avoid getting the flu. The sunshine vitamin Soak up the sun to keep the flu away. Vitamin D, which is produced when your skin is exposed to sunlight, promotes bone health by regulating calcium and phosphorus levels. It’s also known to boost the immune system. But that’s not all. A study published in 2017 showed Vitamin D supplementation helped protect against respiratory tract infections such as flu. Beyond sunshine, fresh fish and eggs are also good sources of Vitamin D, and supplements can help you improve your Vitamin D levels. An apple a day… … Yes, it really can help to keep the doctor away. Apples contain soluble fiber, which can build up immune health and reduce inflammation, and tons of antioxidants. Other foods high in soluble fiber include oat bran, barley, and citrus fruits such as oranges, which contain Vitamin C and can help you bounce back quickly if you get sick. Yogurt The best way to boost your immune system is through your gut. It’s estimated that 70-80% of our immune system cells are in our GI tract, and probiotic-rich yogurt with live and active cultures is a great food to promote gut health. Just as washing your hands helps

to limit invaders from entering the body, eating healthy can help provide essential nutrients for our GI tract cells and the bacterial lining, which can directly influence our GI health, systemic inflammation and our immune system. Stock up on salmon Oily fish such as salmon are effective in reducing inflammation because they contain omega-3 fatty acids. Other foods rich in omega-3s include anchovies, oysters and walnuts. Fish oil is full of DHA, which has been shown to improve white blood cell activity. Beyond being anti-inflammatory, omega-3s may also reduce anxiety – a key aspect to maintaining health. Coconut oil Coconut oil has shown antiviral and antimicrobial properties due to one of its primary components, Lauric Acid. It can be used for cooking and as a replacement for butter in recipes. Additionally, coconut oil is commonly used to support good dental health and many pediatricians use is topically to help with skin issues. Make sure to look for coconut oil that’s cold-pressed and produced organically without the use of hexane, an oil-extracting chemical. Skip the sugar Treat sugar like fuel for bad health. Excessive sugar intake can increase inflammation, reducing the body’s ability to ward off viruses such as influenza. Sugar is naturally found in many foods such as fruit (fructose) and dairy (lactose). The problems escalate with added sugar, the kind found in candy and junk food. Veggies are your friends If it’s green, it’s probably good for you. Cruciferous veggies like kale, broccoli and cauliflower are especially beneficial because they aid our detox systems. Focus on the colors in healthy foods – they’re part of the plant’s immune sys-

414-545-7878

1-800-924-4061

www.AlliedSeniorServices.com

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how will you spend it? 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. We’ll help you every step of the way.

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November 2022 MHL 39

Mental Exercise Helps Maintain Some Seniors’ Thinking Skills Certain mental exercises can offset some of the expected decline in older adults’ thinking skills and show promise for maintaining cognitive abilities needed to do everyday tasks such as shopping, making meals and handling finances, according to a new study. The research, funded by the National Institutes of Health (NIH) and published in the Dec. 20, 2006, Journal of the American Medical Association, showed that some of the benefits of short-term cognitive training persisted for as long as five years. The Advanced Cognitive Training for Independent and Vital Elderly, or ACTIVE, Study is the first randomized, controlled trial to demonstrate long-lasting, positive effects of brief cognitive training in older adults. However, testing indi-

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cated that the training did not improve the participants’ ability to tackle everyday tasks, and more research is needed to translate the findings from the laboratory into interventions that prove effective at home. The ACTIVE trial was funded by the National Institute on Aging (NIA) and the National Institute of Nursing Research (NINR), both components of NIH. Sherry L. Willis, Ph.D., of Pennsylvania State University in State College, Pa., and co-authors report the findings on behalf of ACTIVE investigators at the study’s six sites: Hebrew SeniorLife, Boston; Indiana University School of Medicine, Indianapolis; Johns Hopkins University, Baltimore; Pennsylvania State University; University of Alabama at Birmingham; and University of Florida, Gainesville (in collaboration with Wayne State University, Detroit), and the data coordinating center at the New England Research Institutes, Watertown, Mass. “This large trial found that community-dwelling seniors who received cognitive training had less of a decline in certain thinking skills than their peers who did not have training. The study addresses a very important hypothesis — that interventions can be designed to maintain cognitive function,” says NIA Director Richard J. Hodes, M.D. “The challenge now is to further examine these interventions and others to see how they can be employed in real-world settings.” “Cognitive decline is known to precede loss of functional ability in older adults. It affects everyday activities such as driving or following instructions on a medicine bottle,” says NINR Director Patricia A. Grady, Ph.D., R.N. “Research to identify effective ways of delaying this decline is important because it may help individuals, and our aging citizenry, maintain greater independence as they grow older.” The ACTIVE Study included 2,802 adults aged 65 and older who were living independently and had normal cognitive and functional status at the beginning of the study. Participants were randomly assigned to four groups. Three groups took part in training that targeted a specific cognitive ability — memory, reasoning or speed of processing. The fourth group received no cognitive training. People in the three intervention groups attended up to 10 training sessions lasting 60 to 75 minutes each, over a five- to six-week time period. The memory group learned strategies for remembering word lists and sequences of items, text, and story ideas and details. The reasoning group learned strategies for finding the pattern in a letter or word series and identifying the next item in a series. The speed-of-processing group learned ways to identify an object on a computer screen at increasingly brief exposures, while quickly noting where another object was located on the screen. After the initial training, 60 percent of those who completed the initial training took part in 75-minute “booster” sessions designed to maintain improvements gained from the initial sessions.

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15 Tips To Keep Your Bladder Healthy People rarely talk about bladder health, but everyone is affected by it. Located in the lower abdomen, the bladder is a hollow organ, much like a balloon, that stores urine. Urine contains waste and extra fluid left over after the body takes what it needs from what we eat and drink. Each day, adults pass about a quart and a half of urine through the bladder and out of the body. As people get older, the bladder changes. Older man drinking water in a park on a hot dayThe elastic bladder tissue may toughen and become less stretchy. A less flexible bladder cannot hold as much urine as before and might make you go to the bathroom more often. The bladder wall and pelvic floor muscles may weaken, making it harder to empty the bladder fully and causing urine to leak. While you can’t control everything that affects your bladder, here are 15 steps you can take to keep it as healthy as possible: Use the bathroom often and when needed. Try to urinate at least once every 3 to 4 hours. Holding urine in your bladder for too long can weaken your bladder muscles and make a bladder infection more likely. Be in a relaxed position while urinating. Relaxing the muscles around the bladder will make it easier to empty the bladder. For women, hovering over the toilet seat may make it hard to relax, so it is best to sit on the toilet seat. Take enough time to fully empty the bladder when urinating. Rushing when you urinate may not allow you to fully empty the bladder. If urine stays in the bladder too long, it can make a bladder infection more likely.

Wipe from front to back after using the toilet. Women should wipe from front to back to keep gut bacteria from getting into the urethra. This step is most important after a bowel movement. Urinate after sex. Sexual activity can move bacteria from the bowel or vaginal cavity to the urethral opening. Both women and men should urinate shortly after sex to lower the risk of infection. Do pelvic floor muscle exercises. Pelvic floor exercises, also known as Kegel exercises, help hold urine in the bladder. Daily exercises can strengthen these muscles, which can help keep urine from leaking when you sneeze, cough, lift, laugh, or have a sudden urge to urinate. These exercises also may help avoid infections by strengthening the muscles that help empty the bladder. Wear cotton underwear and loose-fitting clothes. Wearing loose, cotton clothing will help keep the area around the urethra dry. Tight-fitting pants and nylon underwear can trap moisture and help bacteria grow. Exercise regularly. Physical activity can help prevent bladder problems as well as constipation. It can also help maintain a healthy weight. Keep a healthy weight. People who are overweight may be at higher risk for leaking urine. Making healthy food choices and being physically active can help keep a healthy weight. Watch what you eat. Some people with bladder problems find that some foods and drinks, such as sodas, artificial sweeteners, spicy foods, citrus fruits and juices, and tomato-based foods, make bladder problems worse. Changing your diet may help you feel better. Drink enough fluids, especially water. More than half of the human body is made up of water, so it is important that you are drinking enough. How much water you need can vary based on your size, activity level, and where you live. In general, drink enough fluids so that you need to urinate every few hours. Some people need to drink less water because of certain conditions, such as kidney failure or heart disease. Ask your health care provider how much fluid is healthy for you. Limit alcohol and caffeine. For many people, drinking alcohol can make bladder problems worse. Caffeinated drinks (like coffee, tea, and most sodas) can bother the bladder and increase symptoms such as frequent or urgent need to urinate. Cutting down may help. Avoid constipation. Too much stool built up in the colon, called constipation, can put pressure on the bladder and keep it from expanding the way it should. Eating plenty of high-fiber foods like whole grains, vegetables, and fruits), drinking enough water, and being physically active can help prevent this from happening. Quit smoking. Bladder problems are more common among people who smoke. Smoking can also increase the risk for bladder cancer. If you smoke, take steps to quit.

November 2022 MHL 41

recipe>>page 42

Once you have collected all the ingredients, mix the garlic, ginger, salt and pepper in a small bowl. Drizzle the chicken with the olive oil. Then rub the seasoning on the chicken until all areas are covered. Now that your chicken has been seasoned, it is time to start cooking. Cooking Instructions: Add the chicken to a 10-inch skillet under medium heat. Allow the chicken to cook until it has a slightly brown appearance. In the same skillet, pour in your chicken broth and wait for it to boil. Toss in your rice and simmer for 25 minutes. After 25 minutes, check to make sure the center of your chicken is fully cooked, and then remove from heat. Let the dish cool for a few minutes and then it is ready to serve. This Garlic Ginger Chicken and Rice Recipe is not only convenient and delicious, but it is also incredibly healthy for you! Serve it to your family this season for a nice wholesome dinner! Slow Cooker French Onion Soup Using a slow cooker can be a simple way for you to create a tasty meal without working too hard in the kitchen. When you use a slow cooker to make french onion soup, every ingredient cooks and merges perfectly, creating a flavorful soup that is ideal for a cool night. While many may consider french onion soup to be unhealthy, this recipe substitutes ingredients to make it a lighter meal. Additionally, the onions in this soup are a great source of Vitamin C and are packed full of nutrients for your body. Ingredients You Will Need: 6 Tablespoons of Squeezable Minced Easy Onion 3 large onions, chopped 4 cups of beef broth 1 cup of mozzarella cheese 2 Tbsp butter 3 tsp of pepper Dash of salt Cooking Instructions: Combine 3 large onions, butter, and pepper in the slow cooker. Put the slow cooker on a low setting and allow the onions to caramelize for 7 hours. It is recommended that you do this in the morning so that you can go throughout your day while the onions are cooking. Once the onions have caramelized, pour in the beef broth and allow the soup to cook for another 2-3 hours. An hour after you have added the beef broth, toss in the 6 Tablespoons of Squeezable Minced Easy Onion for a stronger onion flavor in the soup. After the soup has fully cooked, it is ready to serve. In each portion, add as much mozzarella cheese to the top as desired.

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This Slow Cooker French Onion Soup pairs perfectly with a baguette and some company. It is a wonderfully hearty and healthy meal you can make this fall. If you are looking for fall recipes that are delicious and nutritious for you, try out our recipes for Ginger Salmon, Garlic Ginger Chicken and Rice, and French Onion Soup. Cooking these dishes will definitely make you feel warm and cozy this fall season. Be sure to visit our site for more tasty recipes spiceworldinc.com

keto<<page 21 1 tsp Black Pepper 2 cups Free Range Chicken Broth 3 egg(s) 2 tbsp Grass Fed Butter DIRECTIONS 1 Before you do anything, prepare the Maple Paleo (http://paleoporn.net/maplepaleo-cornbread/) Cornbread a day ahead! Store the leftovers on the counter then get this party started. If not, you can use Paleo bread. 2 Preheat the oven to 300°F. 3 Chop the cornbread into 1-inch cubes and divide between two rimmed baking sheets. 4. Bake the cornbread for 20 minutes, toss, rotate the trays so each bakes evenly and bake for another 20 minutes until mostly browned. 4 In a large skillet over medium-high heat brown the Italian sausage, breaking up with a wooden spoon. Once browned transfer the meat to a large-sized mixing bowl. 5 Reduce the heat to medium and melt 1 tablespoon of butter in the same skillet and scrape up remaining sausage bits. Add celery, garlic, fennel (reserve fronds) and onion to the skillet and cook until the fennel is tender, about 10 minutes. Transfer the vegetable mixture to the mixing bowl with the cooked italian sausage. 6 Melt final tablespoon of butter in the skillet. Add mushrooms, red pepper, pear and white wine. Increase heat to medium-high and cook stirring occasionally until the wine has almost completely evaporated. Remove pan from heat and transfer mushroom mixture to the large mixing bowl with the rest of the ingredients. 7 Add parsley, thyme, dried oregano, sea salt, black pepper, baked cornbread and 1 1/2 cups of chicken broth to the large mixing bowl. Toss to combine and let sit for 10 minutes. 8 Increase heat to 400°F and butter a 15x11x2 baking dish. 9 Add remaining 1/2 cup of broth and toss to combine. Bread will be moist but not soggy, add more chicken broth if that’s not the case. 10 Beat 3 eggs in a small bowl before pouring into the large mixing bowl. Toss until everything is coated then transfer stuffing to the extra large baking dish. Cover the top with foil and bake for 30 minutes. Remove the foil and bake until the top is golden and crisp on top. 11 Remove from oven, top with chopped fennel fronds and serve. This article origanally appeared on www.livestrong.com.

AUTUMN SENIOR HOBBIES Fall is an excellent time of year to enjoy the mild weather, community events and beautifully changing With fall rapidly approaching, it’s time to start figuring out how you will stay active as the weather gets cooler. Fall is an excellent time of year to enjoy the mild weather, community events and beautifully changing colors. The cool (but not cold) temperatures make fall a wonderful season for active senior living. Here are some senior friendly fall activities that you can enjoy, and some quick tips for dealing with fall weather: The Grid Iron Football is one of America’s favorite pastimes, and easily one of the most popular fall sports. Heading to football games is a great way to spend time outdoors with friends and family. If you can’t go to live games, you can still make it a social event by inviting people over for a game-watching party. Bird watching Because fall is when birds begin heading south, it’s the perfect opportunity to watch the action. You will find birds you don’t get to see other times of year as they

pass through or head to your area. Bird watching is another outdoor activity that takes advantage of fall’s cool temperatures, which means you can take longer strolls, giving you even more opportunity to catch a glimpse of birds flying past. This activity satisfies the desires of animal lovers, science enthusiasts and exercise-minded seniors alike. Outdoor yoga Whether you’ve never done yoga or are already a practiced yogi, performing yoga outdoors can be a fun, fresh experience. Taking an outdoor yoga class in the fall means that as you engage your muscles, you’re also taking in all the beautiful colors of fall. Waiting until fall to head outdoors with your mat also means avoiding the extreme heat of summer. Still, fall can get cold and windy, so make sure you’re not underdressed when exercising outdoors. Yoga pants and long-sleeved, sweat-wicking clothes will help keep you dry and warm. To the farm Fall is known for apples and pumpkins, and there are plenty of opportunities in autumn to get closer to both. Head to an apple orchard or pumpkin patch to learn about the growing process of these fall crops. You can also pick your own apples, which is a much more enjoyable way to get produce than the grocery store. An afternoon of apple picking is a fun way to spend the day with someone close to you, and you’ll always love the apples you picked yourself. Community events It’s hard to say why fall is such a plentiful season for community activities. Maybe it has to do with historically needing to band together to prepare for winter, or maybe it’s because we get more social as family holidays approach. Whatever the reason, fall is full of festivals and fairs. These events let you get closer to the people around you, and offer an opportunity to give back to your community. They may have stands selling locally made art or produce, which let you support the people around you while getting an insight into what they make and do. Quick Tips: Depending on your location, fall weather can be unpredictable. Be sure to check the forecast before you head out to make sure you’re prepared for temperature changes or rain. Layers are your best friend in fall, since they’re easy to take off or put on as you move from inside to outside. Scarves, shawls and sweaters will help let you control your personal temperature. All those leaves covering the ground may be beautiful, but they can also be very slippery. Take care when walking through or across leaves, particularly if it has rained recently. The same holds true for cars, so avoid driving over leaves when possible.

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44 MHL November 2022

peanuts<<page 6 not all: Burn more calories at rest. One trial noted an 11% increase in subjects’ REE (resting energy expenditure) after 8 weeks of peanut consumption.4 Peanuts have a low glycemic index. That means they won’t spike your blood sugar the way sugary snacks or sodas might, which is what leads to the feeling of “crashing” later. Keep Your Mind Sharp. Peanuts contain the antioxidant resveratrol, which has shown to increase blood flow to the brain.5 Greater satisfaction with fewer calories. 18% of calories from peanuts and peanut products are not absorbed by the body — which means they can help you stay satisfied without weighing you down. Health Habits for the Long Haul In addition to day-to-day benefits, eating peanuts is associated with: 21% lower risk of premature death6 24% reduced risk of death from heart disease Reduced risk for colorectal, gastric, pancreatic and lung cancers.7 Making Your Plan Now that we know ‘why’ you should start incorporating peanuts into your daily diet, let’s look at ‘when’ you should eat them to provide the biggest benefits. (And with most things in health and nutrition, it all comes down to consistency, and maintaining a plan.) The Problem: “I feel exhausted in the morning.” The Plan: What we eat the night before can have a big impact on how we feel the next day. Try having 1 serving (1 oz., or about 1 handful) of peanuts as an evening snack to calm any cravings, and avoid loading up on unhealthy processed or fatty foods. The Problem: “I’m hangry and run down by the afternoon.” The Plan: If you’re feeling tired and snack-y before lunch, try adding a serving of peanuts to your breakfast. Having peanut butter on multigrain toast provides a 1-2 punch of protein and fiber for greater satiety (or satisfaction) to help you through lunchtime and beyond. The Problem: “I snack too much before (and after) dinner.” The Plan: Try out recipes rich in fruits and vegetables like the Mediterranean or MIND Diets, which help satisfy hunger AND have shown great additional benefits for health — including a lower risk of Alzheimer’s Disease8, and a delayed onset of Parkinson’s Disease9. Or, just enjoy a handful of peanuts as an after-dinner snack! Now that we’ve covered the why and how of your peanut plan, it’s time for the best part: putting it into action! With a daily serving of peanuts, you’ll soon be enjoying more energy, less stress, and maybe even a little more room in your waistline. For more information, visit peanutinstitute.com or follow The Peanut Institute on Instagram, Facebook or Twitter. vision<<page 11 ams and early intervention. “We have been very pleased with the success of medications that can be painlessly injected directly into the eye to stave off progression of the disease by inhibiting the growth of the abnormal blood vessels related to diabetic retinopathy. We have seen some amazing results with these medications, including not only stabilization of vision, but in some cases, improvement in sight,” reports Raciti, who performs injection treatments for both diabetes and AMD on a daily basis. “Sight-robbing conditions, like AMD, cataracts and diabetic eye disease often develop gradually and painlessly, and good vision in one eye can mask problems in the other. If you notice a problem with your vision (especially straight lines appearing wavy; blind or dark spots; and/or blurriness of faces, clocks and printed words) don’t ignore it. Call your eye care specialist immediately,” advises medical optometrist David Scheidt, OD, a founding member of the Wisconsin Diabetes Advisory Group and co-author of its diabetic eye care guidelines for physicians. “Don’t assume you simply need new glasses and then wait to make an appointment. A professional eye exam is the only way to accurately detect eye diseases. People age 40-64 should have a thorough dilated eye exam every 2-4 years and every 1-2 years after age 65 to check for AMD and other conditions.” The doctors quoted above are part of the team at Eye Care Specialists, an ophthalmology practice that has provided medical, surgical and laser services to more than 200,000 area residents at offices in West Allis, Wauwatosa, and downtown Milwaukee. They have also had the honor of being named “Top Doctors” by both Milwaukee and MKElifestyle magazines. Contact their Community Education Hotline at 414-321-7520 ext. 217 for free educational booklets (about cataracts, glaucoma, diabetes, or macular degeneration). You can also visit their extensive educational website at www.eyecarespecialists.net for more information about their credentials as well as common eye conditions.

flu<<page 7 spoonful by itself for sore throats and coughs. Chicken soup‌ There’s a reason chicken soup is a classic sick-day meal: “It can help to clear out your sinuses and make you feel a little better,” says Dr. Batra. Besides the soothing properties of a hot broth, chicken is rich in the amino acid cysteine, which acts as an antioxidant in the body and can help break down mucus in the lungs, according to Mount Sinai. Fruit‌ smoothie‌: Drinking your nutrients can be helpful when you’re not feeling very hungry or when congestion or body aches are making it hard to eat a meal. Try one of these nutrient-dense smoothies for maximum energy and antioxidant power. Ginger: This spicy root can help clear out your sinuses and has antimicrobial properties to help fight illness-causing bacteria, per a June 2017 article in the ‌International Journal of Molecular Sciences. ‌ Bananas: Bananas are a great source of carbohydrates and calories while being easy on the stomach. If you’ve had any nausea or diarrhea, eating bananas can help replenish the electrolytes lost. Coconut water: Staying hydrated is essential when you’re sick, especially if you have a fever or have experienced any vomiting or diarrhea. Coconut water is more hydrating than regular water and it can replenish electrolytes like sodium and potassium. One cup of coconut water has 11 percent of your daily value (DV) for sodium and 13 percent DV for potassium. Hot tea: Tea can help you stay hydrated, soothe a sore throat and possibly help relieve other symptoms you may have. Herbal tea like ginger can help calm nausea and fight inflammation while chamomile tea can help you relax and get a better night of restorative rest, per Harvard Health Publishing. Greek yogurt: This creamy snack is a light and easy way to sneak in protein when your appetite is low. Probiotics in yogurt can also help restore the balance of good bacteria in the gut, helping them fight off illness, per the Cleveland Clinic. ‌Citrus Fruits: Citrus fruits are rich in vitamin C, a powerful immune-supporting vitamin. Studies have found that getting 250 to 1,000 milligrams of vitamin C daily can help reduce the duration of a cold by up to 8 percent in adults — but you may only see the benefits if you’ve been getting enough vitamin C prior to the start of your illness, per the National Institutes of Health (NIH). upcycle>>page 18 brown and green glass bottles being used on the exterior walls to give the place its original appearance. Good Old Interior Design As for interior design upcycling is used especially extensively in vintage style. From jewelry to interior items. Even a luxury sofa set could be made with recycled materials. Add some caskets, bracelets, vases, and lamps that can turn any boring and ordinary interior of a bedroom or a hall into a vintage mansion with a special exquisite and cozy atmosphere. Even modern offices are affected by the trend : Design studio Jens Praet from Belgium has created a collection of paper furniture Shredded. The name suggests where the designers get the materials: shredded paper from the shredder is mixed with rubber resin and pressed. The result produces a composite material that is as strong as wood. This is how the company creates office furniture – from where the raw paper material comes from. An average day in a large office “produces” 3-5 kg of scraps – enough to create a chair. Your new old place From its cost-effectiveness and fantastic opportunities for creative activity to its positive effects on the environment, upcycling has many valuable advantages. This eco-trend is growing in acceptance and appeal at a rapid rate for this purpose. It includes comparable artistic endeavors like patchwork, cardboard, lampwork, or art plastic. And you can create each of these on your own: Small hangers made from forks or a larger rack created from a bicycle, chandeliers constructed from glass bottles, mats or coasters for shoes made from bottle caps, plate coasters made from hangers, and mirrors made from badminton rackets can all be made by hand for minimal price. Future of upcycling For many years now, numerous environmental organizations have been trying to increase the level of environmental responsibility in the world and promote green lifestyles. Young people understand that the problem of garbage is becoming more and more serious and needs to be solved as soon as possible. That’s why the ideas of upcycling will become more and more developed in the years and we hope that our article has succeeded in inspiring you to use old things anew for upcycling. www.emagazine.com Recycling and Upcycling have different processes. In the recycling process, items are broken down to be reused. Paper is shredded and turned into pulp, plastic is shredded and melted into pellets, glass is smashed and melted to be recast. This downcycling is an essential step in the recycling process, but it does degrade the value of the materials. With just a little imagination and perhaps a coat of paint or some new hardware, an old cabinet, table or chair can get new life as something fresh and unique.

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November 2022 MHL 45

Mark Your Calendar! “SPRING INTO WELLNESS” HEALTH FAIR Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health Fair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The event includes free health screenings such as blood pressure checks, diabetes testing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and raffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or lcardinale@milwaukeecatholichome.org to learn more.

140 years old and still turning heads.

LIVING WITH ASSISTANCE Residents suggest that you might want You have made the decision to move into an assisted living residence. Yet to leave large pieces of furniture at home, you still have many questions. Do I since your apartment will probably be really need the help? Will I make new smaller than your current home. They friends? Will I receive help when I need also suggest that you bring smaller prized it? Will I continue to see my family and possessions to create that “at-home” feeling in your new assisted living apartment. friends? While all these questions are com- And, for those possessions that you can’t mon, the answer to all of them is the part with but aren’t sure that you want to same— Yes! You can make new friends, bring with you, consider putting those you can receive the personal assistance items in a storage unit or asking family you need, and you can continue to see to temporarily store the items for you. This way you will have time to determine your family and friends. Change can be challenging. The time which items are important to have with it takes to transition is different for ev- you at your new home. You should start packing well in aderyone. The keys to success are preparation, a positive attitude, a supportive vance of the actual move. Sort through network of family and friends, along your clothes and decide what you will with patience and understanding—all need and how much your new closets will prepare you for a smooth transi- will hold. Residents advise to be sure to look at available closet and storage space tion. SENIOR<<page 30 to avoid bringing more than the closets Privacy Concerns One of the biggest differences becan hold. Avoid bringing too many of one Assisted tween livingLiving in your own home and thing such as coats. Assisted living provides alternativeMoving for seniors who need some additional Day Helpers assisted living is the numbera great of people help with medication, grooming, dressing, eating, etc. Assisted living has and two you options When moving day arrives are under one roof. You will have the opincluding; Residential Care Apartment Communities (RCAC), which allows seniors famportunity to be around your contempo- ready to set up your new home, ask to liveand in make their own but only offers hours to of help care,arrange and Communityily and28friends and orgararies new apartment, friends. However, Based Residential CBRF. nize This your type apartment. of community is an ideal living living Many assisted that doesn’t mean Care you Facility will loseoryour option for seniors who need morespace. assistance that what have can bestaff provided by anwho RCAC, residences members can privacy. Your apartment is your offering and carefamily 24 hours a day, Assisted communities to help move yourliving furniture and othertend heavy Friends can visitseven you, days but a week. offerdetermine more of a residential, wellnew as provide meals, pieces intoasyour apartment. Yousocial will you when. You home-like may wantenvironment, activities, transportation. to request housekeeping a key to your and apartment for want to find out what assistance the resiSpecialized Caresecurity. Community dence offers before you arrive on moving added privacy and ThereToare some CBRFs specialize day. in caring for one of illness. Oneand of Although staff,kind family members, What Bring To Your Newthat Home theSoon mostafter common is ana Alzheimer’s impairment careyou, community. In friends are there to help it is imporselecting facility, resi-or memory specialized living communities, staff andyour programming tant environment, that you decide how apartment dents say toassisted begin planning for your the is specifically meet the needs of Remember, those individuals whoyour are is arranged. arranging move, includingdesigned decidingto which per-unique living items there. such Like as a non-specialized living community, specialized care apartment to suit youra preferences will sonal furniture, keep-assisted your adjustment community also provides 24/7 care, socialmake programming, meals,easier. housekeeping and sakes, and photographs to move. Making the Emotional Transition transportation are generally Based upon their personal provided. experiencMoving is hard. It can make anyone Home suggest you see the es, Nursing many residents feel overwhelmed and stressed. actual or the unitmost that commonly you will known, Thisapartment is probably but often confused type However, of senior these that feelings arebegenerally temporary move and It’s takealso measurements. Ask options livinginto option. one of the only used to available to seniors. disappear after establish your the administrator director what furniNursing homes or provide 24-hour skilled and nursing services foryou seniors who need own “Give it time andThe youlevels will ture, if any, theafter residence willorprovide. rehabilitation a surgery, require care forroutine. issues like feeding tubes. said one resident. talking with Some residences may provide minimal of hospitality services in nursing homes adjust,” vary greatly depending onIntheir targeted furniture, clientele. such as a bed or chair upon other residents, you will find many of felt theorsame way. Some request; other residences encourage Whether you’re looking to down-size them your home a community to residents meet the found comfort in talking with clergy. Othyou to bring whatever furnishings will needs of an aging parent, there is a senior living community to meet your needs. ers found comfort in talking to a neighbor make you feel comfortable in your new Being prepared and understanding the options available will help you to choose what close friend. home. indicates that making type ofExperience senior living community is best fororyou or your loved one. Residents say for the CRL best Senior strategyLiving is to choices about personal possessions is Byline: Jan Rupnick is the director of public relations stay busy, introduce yourself to other difficult at the time; however, one resiCommunities. CRL owns and operates state-of-the-art senior care residences resithat dents, andinparticipate in the activities. It is dent said, not as bad ascutting-edge you think . . level deliver the“It’s highest quality, of care specially designed therapeutic normal have awith tendency to stay inliving, your .environments. Try to remain positive and have family The company meets the needs of toseniors independent apartment at first. and friends help you.” assisted living and Alzheimer’s/dementia care communities. .

See what’s new at St. Anne’s. Take a tour of our innovative enhanced assisted living facilities or visit our renovated chapel.

Call 414-463-7570. Caring for people since 1876.

St. Anne’s Salvatorian Campus 3800 N. 92nd Street, Milwaukee 53222 www.stannessc.org

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5 8HEARING AIDS. 1 TOP 10 TIPS FROM A PRO ON HOW TO PURCHASE 88 Amountaids. 11When10 Top tips from a Hearing propurchase on how to purchase hearing tips from aYoupro on how to hearing aids. Are Looking To Buy Aids It Is Easy To Feel Swamped By The Sheer Of Information. 5 3 9 5 10 8 1 a pro on how to purchase 8 7 tips from hearing aids. 55 tips from a pro on how to purchase hearing aids. 9 2 2 99 6 6 8 5 2 8 5 22 6 9 9 11 66 55 99 32 6 64 10 7 3 3 10 33 7 7 10 66 10 77 3 11 10 10 7 7 11 11 11 10 4 77 10 a pro on how to purchase hearing aids. 4 11 11 44 8 11 4 4 11 5 4818 S. 76th St., Suite 3, Greenfield, WI 53220 9 Telephone: 414-281-8300 Call your insurance company to check your benefits.

Shop around.

Find a local provider and do your research.

Get a demonstration and/or Trial period

Ignore magazine ads for hearing “devices” and flashy ads from hearing aid salespeople.

Website: www.midwestaudiology.com Email: midwestaudiology@att.net Initial consults are free of charge.