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Blood Pressure Matters A Special Valentine’s Luncheon Dining Like Royalty

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deliver Healthy Cells Magazines in various locations, including Payson’s Back to Basics Health Food Store. They often comment about how much their customers look forward to it each month. I also have it available at my classes, His Best 4 Health, and have received wonderful responses

from class participants about how much they enjoy reading Healthy Cells articles and always learning something new. Its one more resource for me to

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Physical Blood Pressure Matters

Nutritional The Big Fuss Over Little Crystals

Emotional What’s Love Got to Do With It?

Road to Recovery Celebrating Survivorship: Heart Attack Survivors Are Not Alone

Community News A Special Valentine’s Luncheon

Financial Health Tips for a Smooth Tax Season

Senior Living Debunking the Myths of Retirement Communities

Self-Care How and Why to Start a Mindfulness Practice

24 26

2019 Volume 7, Issue 2-3

This Month’s Cover Story:

Keep Your Motor Running

page 18

For advertising information, contact: Monica Tegg, owner, Valley of the Sun Edition Program Options AHCCCS (Medicaid) Offers 3 Different Benefit Levels for Medicare Beneficiaries Healthy 5-Star Cuisine Dining Like Royalty

Communication 5 Tips for a Successful Conversation About Long-Term Care

Advance Directives Talk to Your Doctor About Your Wishes

Natural and Holistic Therapy Can a Massage Improve Your Health?

Alzheimer’s Caregiving Adapting Activities for People With Alzheimer’s Disease

Cell: 480-204-3090 • Fax: 309-691-2187 PO Box 6233, Chandler, AZ 85246

monica@healthycellsmagazine.com www.healthycellsmagazine.com/phx Mission: The objective of Healthy Cells Magazine® is to promote a stronger health-conscious community by means of offering education and support through the cooperative efforts among esteemed health and fitness professionals in the Phoenix area. Healthy Cells Magazine® is intended to heighten awareness of health and fitness information and does not suggest diagnosis or treatment. This information is not a substitute for medical attention. See your health care professional for medical advice and treatment. The opinions, statements, and claims expressed by the columnists, advertisers, and contributors to Healthy Cells Magazine® are not necessarily those of the editors or publisher. Healthy Cells Magazine® is available FREE in high traffic locations throughout the East Valley, including medical facilities and other waiting rooms. Healthy Cells Magazine® welcomes contributions pertaining to healthier living in the Phoenix area. Limelight Communications, Inc. assumes no responsibility for their publication or return. Solicitations for articles shall pertain to physical, emotional, and nutritional health only.

Healthy Cells Magazine® is produced by: 2001 Hartman, Chillicothe, IL 61523 • Ph: 309-681-4418 • Fax: 309-691-2187 info@limelightlink.com Printed in the USA. Copyright 2019 Limelight Communications, Inc. All rights reserved.

letter from the owner

Springtime Fun in Arizona H

eart Disease continues to be the number-one killer of both men and women in the United States. February is Heart Health Awareness month, so this edition of Healthy Cells Magazine includes many articles about heart health. I hope you find them helpful and learn some of the small changes you can make to help improve or maintain a healthier heart. Spring is the perfect time in the Phoenix area to be outdoors and active to help keep your heart healthy. Did you know Arizona has six national forests, about 35 National and State Park areas, over 100 lakes and reservoirs, and more than 150 hiking trails? This does not include the hundreds of city park areas, urban lakes, or the eight natural wildlife refuges. The Six National forests cover 15 percent of Arizona, mostly mountains or plateaus over 6,000 feet. Besides the varied scenic landscapes within the forests, they provide many locations for free camping when exploring Arizona’s national and state parks, many of which are completely surrounded by these public lands. Just in the Phoenix area, we have more than 41,000 acres of Phoenix desert and mountain parks and preserves, offering everything from busy, arduous summit climbs to secluded, meandering valley walks, with 41 trailheads providing access to more than 200 miles of trails. Please note, dogs are prohibited at a few parks and all city of Phoenix trails when the temperature is 100 degrees or warmer. Spring also offers lots of fun events too. Some of the Healthy Cells Magazine advertisers have events listed in their ads or articles, so be sure to support them when possible, as they are the ones that allow us to provide Healthy Cells Magazine. Have fun, but stay safe! Remember to dress appropriately, carry extra water, stay on the trails, carry a mobile phone, and tell others where you’re going and when you will return.

Monica Tegg/Owner, Healthy Cells Magazine® Monica@healthycellsmagazine.com 480-204-3090

I’ve listed just a few of the many activities I found taking place right here in our own backyard, and many of them are free. February 1 & March 1: Free informative event to learn all the ins and outs of long-term care insurance policies. For time, locations, and to reserve a seat, see their article on page 28. February 8–10:

The annual Phoenix Chinese Week Culture and Cuisine Festival will celebrate the Year of the Boar in 2019 at Margaret T. Hance Park East, 1202 N. 3rd St. Phoenix.

February 8 and March 8: Downtown Mesa (Main Street between Center and Country Club), a friendly and free way to spend Friday evening with (2nd Fridays) an art walk, dining, shopping, activities, and entertainment. February 14 & 15:

A free Valentine’s Widow/Widower Luncheon offered by Mountain View Funeral Home. See their article on page 13 for time, location and reservations.

February 9–March 31: Arizona Renaissance Festival, annually in Gold Canyon, where 2,000 costumed characters create a 16th century (Saturdays and Sundays only) marketplace and 30-acre village. February 21–March 26: Cactus League Spring Training offers 15 major league teams playing 200 games in the Phoenix area. February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 5

physical

Blood Pressure Matters Keep Hypertension in Check Submitted by Sevy Gambs, Vice President of Operations, Surpass Senior Living

bout one in three adults in the U.S. has high blood pressure, but many don’t realize it. High blood pressure is sometimes called a “silent killer” because it usually has no warning signs, yet it can lead to life-threatening conditions like heart attack or stroke. The good news is that high blood pressure, or hypertension, can often be prevented or treated. Early diagnosis and simple, healthy changes can keep high blood pressure from seriously damaging your health. Normal blood flow delivers nutrients and oxygen to all parts of your body, including important organs like your heart, brain, and kidneys. Your beating heart helps to push blood through your vast network of blood vessels, both large and small. Your blood vessels, in turn, constantly adjust. They become narrower or wider to maintain your blood pressure and keep blood flowing at a healthy rate. It’s normal for your blood pressure to go up and down throughout each day. Blood pressure is affected by time of day, exercise, the foods you eat, stress, and other factors. Problems can arise, though, if your blood pressure stays too high for too long. High blood pressure can make your heart work too hard and lose strength. The high force of blood flow can damage your blood vessels, making them weak, stiff, or narrower. Over time, hypertension can harm Page 6 — Healthy Cells Magazine — Phoenix Area — February/March 2019

Sevy Gambs, Vice President of Operations

several important organs, including your heart, kidneys, brain, and eyes. “Hypertension is a leading risk factor for death and disability worldwide,” says Dr. Paul Whelton, an expert in hypertension and kidney disease at Tulane University. “High blood pressure raises the risk of having a heart attack, heart failure, stroke, or kidney disease.” Anyone, even children, can develop high blood pressure, but the risk for hypertension rises with age. “Once people are in their 60s, about two-thirds of the population is affected by hypertension,” Whelton says. Because it usually has no symptoms, the only way to know for sure that you have hypertension is to have a blood pressure test. This easy, painless test involves placing an inflated cuff with a pressure gauge around your upper arm to squeeze the blood vessels. A healthcare provider may then use a stethoscope to listen to your pulse as air is released from the cuff, or an automatic device may measure the pressure. Blood pressure is given as two numbers. The first number represents the pressure in your blood vessels as the heart beats (called systolic pressure). The second is the pressure as your heart relaxes and fills with blood (diastolic pressure). Experts generally agree that the safest blood pressure — or “normal” blood pressure — is 120/80 or lower, meaning systolic blood pressure is 120 or less and diastolic pressure is 80 or less.

“Hypertension is defined as having an average blood pressure of above 140/90,” says NIH’s Dr. Lawrence Fine, who oversees research on the treatment and prevention of hypertension. Since blood pressure can vary widely from day to day, a diagnosis of hypertension is usually based on an average of two or more readings taken on two or more occasions. If your blood pressure falls between “normal” and “hypertension,” it’s sometimes called prehypertension. People with prehypertension are more likely to end up with high blood pressure if they don’t take steps to prevent it. “We know we can prevent high blood pressure through diet, weight loss, and physical activity,” Whelton says. “We can also treat it, and we can treat it effectively.” If you’re diagnosed with high blood pressure, your doctor will prescribe a treatment plan. You’ll likely be advised to make healthy lifestyle changes. You may also need to take medications. The goal of treatment is to reduce your blood pressure enough to avoid more serious problems. A large NIH-funded study recently found there may be benefits to aiming for a much lower systolic pressure — 120 or less, instead of 140 — at least for some people. The study looked at adults ages 50 and up who had increased risk for cardiovascular disease but didn’t have diabetes. Half aimed for a systolic pressure of 120. The rest aimed for a pressure of 140. The study was stopped early, after about three years, when clear benefits were seen in the lower blood pressure group. “When treating to the lower goal of 120, the risk of having a cardiovascular complication such as a heart attack or stroke was reduced by 25 percent, and the risk of death from all causes was reduced by 27 percent” Fine says. This lower-goal group, though, tended to need one additional blood pressure

medication; they also had more hospitalizations for side effects, including low blood pressure, fainting, and possible kidney damage. NIH-funded studies have clearly shown that healthy lifestyle changes can improve your blood pressure. “Making even small changes over time can really add up,” says Kathryn McMurry, a nutrition science expert at NIH. “In terms of diet, our best advice is to follow the DASH eating plan.” DASH stands for Dietary Approaches to Stop Hypertension. “It’s not a diet to go on for a short period of time, but one that’s meant to be part of a healthy lifestyle and enjoyed for life,” McMurry says. The DASH eating plan requires no special foods. Instead, it provides daily and weekly nutritional goals. It’s high in vegetables, fruit, whole grains, and low-fat dairy foods but low in saturated fat and added sugar. “DASH is beneficial even for people who have normal blood pressure or who have prehypertension. It can help keep blood pressure from progressing to higher levels,” McMurry says. Learn more about DASH at www.nhlbi.nih.gov/health/health-topics/topics/dash. Visit SurpassLiving.com to learn more about life at Mariposa Point communities or call to schedule a tour for Mariposa Point of Gilbert (480-702-3271), Mariposa Point of Surprise (623-289-1845), Mariposa Point of Mesa (480-712-7169); or our newest location, Mariposa Point at Algodon Center in Phoenix (623-289-0897). Opening summer of 2019, the Aspens at Mariposa Point active adult living center in Gilbert; call 480-900-7134 for more information. Assisted living is unique at Surpass Senior Living communities. We strive to provide an optimal level of holistic care and service for our residents that sets us apart from other communities. Visit MariposaPoint.com. Every moment treasured. Every moment yours. That’s the Mariposa way.

February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 7

nutritional

The Big Fuss Over Little Crystals By Benjamin Goodin

alt is in our blood, in a scientific sense. In a less ruthlessly literal sense, humanity’s connection to salt is almost as old as our propensity to live in communities that contain more than just direct relatives. Salt has graced our tables as a seasoning before history was ever written; it enabled our ancestors to preserve food before refrigeration, and salt was a powerful trade commodity in ancient economies. Salt is still an engine of commerce and a symbol of purity and hospitality, having found its way into folkways and organized religion alike. You know salt is important because it is in everyone’s home, even the sparse kitchens of the most dedicated of bachelors. As one of our basic taste functions, salt has a powerful appeal to the human palate. As a chemical reactant, salt can enhance our receptivity to taste, which unlocks a more powerful and diverse potpourri of flavors and aromas for our taste buds to experience. Better yet, salt is very easily employed — a pinch or a shake can instantly dress up a drab dish without any complex techniques or instructions. This fundamental seasoning is so elementary in both taste and function that it’s easy to overuse… a little too easy. The downsides to salt are very well documented and advertised. Salt actually helps the body to retain water, and too much water retained can quickly lead to hypertension. This would be an easy downside to dodge, if not for the fact that the modern diet is inundated with salt — salt to extend the shelf life of foods, salt to enhance flavors and appeal, salt as a magic ingredient in just about everything — and the human body only needs slightly less than one teaspoon (2,325mg) daily. Most people far exceed this on a daily basis; even a single fast food meal of a burger, fries, and a soda could push you well over the recommended 1,500mg daily benchmark. When salt isn’t being overindulged in, it actually plays a very vital role in our health. Elemental salt, sodium chloride, helps our bodies and bloodstreams retain precious water. Retained water supports almost all vital functions in the body. Salt is also an electrolyte, charged particles that suffuse liquids in the body, which helps maintain nervous activity by conducting electrical activity. Without enough salt, we suffer dehydration, fatigue, and disorientation. Like all other dietary advice, balancing electrolytes without overindulging or depriving your body of nutrition is key. The good news is that a managed approach to salt is much easier if you’re doing the cooking yourself and using the right ingredients — including the type of salt you choose. As venerable and various as salt Page 8 — Healthy Cells Magazine — Phoenix Area — February/March 2019

is, most of us are still just using standard, iodized table salt for our meals. Expanding your salty horizons may help you make better decisions of how much and when to use it; balance is a simple mantra: think quality, not quantity. Below are some of the most common varieties of salts and tips to employ them to help you find your taste equilibrium. Table salt is the common stuff you find in most saltshakers. Made from rock salt, table salt is highly processed into fine grains and commonly treated with anti-caking agents to keep it from slowly absorbing moisture from the air and clogging the shaker. Most table salt is iodized, or treated with iodine, which adds a slightly sharp edge to the taste and is designed to avoid iodine insufficiency. Table salt is fine for finishing a dish without altering texture as the minute grains dissolve quickly. Pickling salt (sometimes known as dairy salt) is a finegrained salt for liquid-medium preservation. Its small grains are designed to easily dissolve in liquid and leave a clear fluid for easy visibility in transparent jars. It isn’t just used for pickling; it is often employed in making brines as well. This salt is highly refined to be pure to avoid the discoloring of pickled vegetables. Kosher salt isn’t actually kosher-certified, most of the time. It was named because of its ability to wick up juices from meat, a part of the desiccation process used to create kosher meats. Coarse, absorbent grains and an easy ability to flake typify kosher salt. It dissolves quickly in recipes, making it an ideal cooking salt, and it can be used to finish an already-cooked dish with little pops of enhanced and slightly crunchy flavor. Himalayan salt is considered the purest rocksalt in the world. Harvested in the Himalayan Mountains near Pakistan, this salt is immediately recognizable by its pale pinkish-orange hue imparted by the trace presence of iron oxide. Himalayan salt is rich in trace minerals, so much so that it has been used in a wide variety of non-traditional medicinal and spa treatments for centuries. As a seasoning, this salt has a bold flavor — a little bit goes a long way — and a flashy appearance that makes its coarse, waxy-looking granules a fantastic finisher.

Sea salts are salts that condense under the proper conditions from evaporating ocean water or salinized lakes. Depending on the waters, costal region, and evaporation method used, sea salts can vary widely. Non-descript sea salt is processed sea salt, created by boiling out impurities and drawing off the large, moist crystals or delicate flakes that form. They both dissolve easily, so they are useful for both cooking and finishing, but coarse sea salt adds a little bite of texture. Fleur de sel is a salt that is hand-skimmed from tidal pools in France using ancient methods. The resulting salt is light, delicately flaky, and has a complex flavor due to the natural minerals from its origin. This fine salt is a light bluish-grey and considered perhaps the most excellent finishing salt for many dishes. There are other regional varieties of fleur de sel from around the world, including Spain, Canada, Italy, and Mexico and each with its own unique flavor. Sel gris (“grey salt” or Celtic salt) comes from the same pools and deposits as French fleur de sel, albeit from the bottom of the pan, rather than the ultra selective top layer. Sel gris is grey and has coarse crystals, and it has a briny flavor great for finishing seafood imparted by the rich, dense crystals that sank to the bottom of the salt pan. Sel gris also has a rich mineral profile due to its saturated nature.

Black lava salt is a specialty sea salt that comes from tide pools formed over cooled lava flows in Hawaii. The skimmed crystals are mixed with coconut charcoal to deactivate toxic compounds and purify the salt, resulting in a smoky, translucent salt with crunchy, coarse grains. This earthy salt has a hint of sulphur in its savor, making it a supreme salt for light meats and seafood. Smoked salts, while not truly procedural variants of salt, are just as fine. They come in a variety of textures and flavors determined by the base salt that is to be smoked, but all impart the sweet, savory smokiness of the woods used to suffuse the grains. The alluring aroma and flavor of smoke make even substandard cuts of meats palatable, and they are a quick and easy way to add richness before and after cooking. Smoked salts even go great on hearty and starchy vegetables for an unexpected kick.

February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 9

emotional

What’s

Leslie A. Davis, BS, CDP

Got to Do With It?

By Leslie A. Davis, Executive Director, The Aspens at Mariposa Point

ebruary is the time of year you may find your mind wandering to thoughts of roses, chocolate, red wine, hearts, and then, of course, there’s love. We’ve got the Valentine’s holiday (which, by the way, doesn’t have very romantic origins) and let’s not forget that February has been proclaimed as National Heart Month to educate and raise awareness of heart disease. Besides actual heart health though, all of the aforementioned items are anchored in the notion of love and wanting to express love or the desire to be loved. So, is love something we actually need in our lives or just a romantic notion? Let’s start by trying to define what love actually is. I say “trying” because there are multitudes of definitions and as love is a noun, adjective, and a verb, love can be many different things to each of us. Wikipedia defines love this way: Love encompasses a variety of strong and positive emotional and mental states, ranging from the most sublime virtue or good habit, the deepest interpersonal affection, and to the simplest pleasure. An example of this range of meanings is that the love of a mother differs from the love of a spouse, which differs from the love of food. Most commonly, love refers to a feeling of strong attraction and emotional attachment. Love can also be a virtue representing human kindness, compassion, and affection, as “the unselfish loyal and benevolent concern for the good of another.” It may also describe compassionate and affectionate actions towards other humans, one’s self, or animals. Page 10 — Healthy Cells Magazine — Phoenix Area — February/March 2019

Psychology Today says the following about love: Love is bigger than you are. You can invite love, but you cannot dictate how, when, and where love expresses itself. You can choose to surrender to love or not, but in the end, love strikes like lightning: unpredictable and irrefutable. You can even find yourself loving people you don’t like at all. Love does not come with conditions, stipulations, addenda, or codes. Like the sun, love radiates independently of our fears and desires. Love is inherently free. It cannot be bought, sold, or traded. You cannot make someone love you, nor can you prevent it — not for any amount of money. Love cannot be imprisoned, nor can it be legislated. Love is not a substance, not a commodity, not even a marketable power source. Love has no territory, no borders, no quantifiable mass or energy output. The dating site, eHarmony lists four components of love: chemistry, commitment, infatuation, and compatibility. Regarding commitment they say the following: Love is so hard to define because it doesn’t exist as one thing. We can feel love for our significant others, our parents, friends, children, and pets. Some of us direct our love toward God, or celebrities, and we can hold love for our neighbors, country, and objects. Love can be blind, misguided, tragic, unconditional, steadfast, and inconsistent. It takes on many different variants, yet, at its best, love is a passionate commitment that we constantly work to develop and nurture.

So, back to the question of whether we humans actually need love in our lives. Maslow’s Hierarchy of Needs:

Without the fulfillment of feeling loved or loving something else, a person is not motivated to achieve anything. When people are not motivated in their life, the drive to meet basic needs is not as strong and self-actualization cannot happen. Even non-social people need to love and belong to something before they can achieve esteem and lead happy and motivated lives. Attachment theory centers around the psychological phenomena that occur when we establish effective bonds with other people. The way we do so is conditioned by how our parents interacted with us during childhood. If the relationship wasn’t positive, this often results in toxic relationships and emotional dependence in adulthood. Children

who have been separated from their parents seek the attachment that was taken away from them in their future relationships. An American psychologist named Harry Harlow became interested in studying love. In a series of controversial experiments conducted during the 1960s, Harlow demonstrated the powerful effects of love and in particular, the absence of love. By showing the devastating effects of deprivation on young rhesus monkeys, Harlow revealed the importance of a caregiver’s love for healthy childhood development. His work, although unethical and cruel, has helped inspire a shift in the way that we think about children and development and helped researchers better understand both the nature and importance of love. Seniors often feel isolated and bored when they cannot get around much, and that increases as their physical limitations worsen. So, how can you help a senior with loving? Maybe a pet in a shelter could use rescuing. Maybe a child in the family could use some tutoring or mentoring. Maybe another senior could use a daily phone call. There are people and small creatures in need of love everywhere. Offering opportunities or setting up opportunities for a senior in your care to provide love to a pet, a child, or another person can give that sense of being needed and fulfill that basic human instinct to love another. So in this heart-infused month of February — and all other months for that matter — what’s love got to do with it? I’d say, a lot! The Aspens at Mariposa Point offers active adult apartment homes customized for living a full and healthy life. Nestled near a wealth of shopping, dining, and entertainment options at Val Vista/202 San Tan. Choose individual services at The Aspens to fit your individual lifestyle and budget. Now taking deposits! Call 480-899-8200 to schedule an appointment to view floor plans and design boards. LifeAtAspens.com/MariposaPoint.

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February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 11

road to recovery

Celebrating Survivorship:

Heart Attack Survivors Are Not Alone

ou’ll never forget that moment. Whether it impacted you or a loved one, it stopped you in your tracks and changed everything. Life after a heart attack can feel overwhelming. Survivors can feel vulnerable, afraid, or sometimes weak. While every survivor’s journey is unique, the initial focus following a heart attack is often related to physical recovery. What we often forget is the impact of the emotional journey, and the importance of instilling strength and resilience in survivors, celebrating their stories, and offering support as they navigate life after a heart attack. Health and fitness expert and best-selling author, Bob Harper, knows the significant impact of a heart attack all too well. He suffered his heart attack in the middle of a workout back in February of 2017. “I woke up in the hospital two days later, dumbfounded by what had happened,” Harper said. “I spent an emotional and upsetting eight days in the hospital coming to terms with my new reality.” Today, Bob is passionate about another kind of training: emotional recovery. While changes to his diet and exercise routine are an important part of his physical recuperation, Bob credits further education with helping him evolve his mindset and believes this plays an equally important role.

Know the Symptoms Don’t hesitate to call 9-1-1 if you see these symptoms of heart attack or stroke. Every minute counts. Heart attack: • • • •

Sudden Cardiac Arrest Symptoms (SCA):

Chest pain or discomfort Pain, stiffness, or numbness in the neck, back, or one or both arms or shoulders Shortness of breath Cold sweat, nausea, dizziness

Sudden Cardiac Arrest can happen with no warning signs.

Signs of SCA: • Loss of consciousness (fainting) • No heartbeat (or pulse) can be felt

Stroke: • • •

Sudden numbness or weakness of the face, arm, or leg, especially on one side of the body Sudden severe headache, dizziness, confusion Sudden difficulty with vision, balance, speech

Symptoms that may occur an hour before SCA: • • • • •

Chest pain Shortness of breath Nausea or vomiting Feeling dizzy or light-headed just before fainting Racing heartbeat

Sources: https://www.nhlbi.nih.gov/health-topics/sudden-cardiac-arrest Page 12 — Healthy Cells Magazine — Phoenix Area — February/March 2019

This story holds true for so many others. The fact is, nearly 8 million people are part of the heart attack survivor community in the United States. While a heart attack can be one of the most traumatic moments of a person’s life, there is hope. Eighty percent of heart attack survivors 45 years of age or older avoid having a second heart attack within five years. The risk of a recurrent heart attack can be reduced by working with a health care team to develop a plan that includes exercising, maintaining a healthy diet, and quitting smoking. Life after a heart attack begins an ongoing journey toward heart health and wellbeing, but survivors need support on their road to recovery. By listening to their bodies, working closely with their healthcare teams, and connecting with other survivors and caregivers to share experiences, survivors can build a community that will support them in their journey toward wellness. Today, survivors and caregivers don’t have to look far. The Survivors Have Heart movement fosters such a community. Created by AstraZeneca, the program is dedicated to celebrating survivorship and offers personal stories from fellow heart attack survivors, tips from Bob Harper on navigating life after a heart attack, and helpful resources from leading advocacy organizations. Visit SurvivorsHaveHeart.com to learn more.

community news

A Special Valentine’s Luncheon By Hilary Samples, Mountain View Funeral Home and Cemetery

andy, flowers, and sweet cards remind us of Valentine’s Day. This is a day that many couples go out to dinner or make other special plans to show their sweetheart how much they care for them. But then comes the day when they no longer have that special someone beside them and they have to face the special holidays alone with just the memories that they once shared.

Hilary Samples

Valentine’s Day Luncheon for Widows/Widowers Thursday, February 14, 2019 12pm–1:30pm San Tan Mountain View Funeral Home 21809 S. Ellsworth Rd. Queen Creek, AZ 85142 Please RSVP by calling (480) 888-2682 as seating is limited. You must RSVP by 2-8-19!

Friday, February 15, 2019 12pm–1:30pm Mountain View Funeral Home & Cemetery 7900 E. Main Street Mesa, AZ 85207

At Mountain View Funeral Home, we don’t want people to feel alone on these important days, which is the reason we are very dedicated to providing special events throughout the year, like our Valentine’s luncheon. This way, people in the community who have lost a partner can have a conversation, laugh, and possibly make a new friend. We have had the honor of seeing this happen, and nothing is more rewarding to us than seeing people smile and creating new memories. Last year we started hosting a Valentine’s Day Luncheon for widows/widowers. This was so well received the first year that we decided to make this an annual event like many other events that we host. We invite those who have lost that special someone in their life to join us. This is the day they get to relax and allow us to serve them. We have a catered lunch, a professional entertainer, and some fun little games. It is a fun day for everyone and we are looking forward to it. Even if someone has not used our funeral home, they are invited to attend if they have lost a spouse or significant other. We are about community! We just ask if you would like to attend to please RSVP because seating is limited.

Please RSVP by calling Hilary at (480) 832-2850 as seating is limited. You must RSVP by 2-8-19!

February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 13

financial health

Tips for a Smooth Tax Season Submitted by Dan DiPomazio, DiPomazio CPA, PLLC

Dan DiPomazio

hough Tax Day happens every year, it still seems to take many Americans by surprise. This year, don’t miss the deadline or let this crucial to-do loom large over your head. To have a smooth tax season, consider the following:

margin. Other functions include a reprint key, a check function to scroll up to 150 steps of previous calculations, a grand total function for quick correction of mis-entries, currency exchange calculations, and cost/sell/margin calculations.

Getting started early: If you can, get a head start on your taxes. Filing early is a good tactic for anyone, but particularly those with evolving or complex financial circumstances. Not only will doing so help you prevent the anxiety that comes with procrastination, you’ll receive your refund early — if you’re due one — or give yourself time to prepare to pay any owed taxes.

Doing research: The list of what is tax deductible is more extensive than you might realize, so do your research. Keeping good records throughout the year of your expenditures can help you take advantage of these opportunities.

Relying on old tricks: When it comes to tax preparation, sometimes, using old-school methods is the best way to go. Whether you are just getting started on crunching those numbers or you’re finalizing all the information, a printing calculator like Casio’s HR-170RC includes features that can aid in tax preparation and submission. This model also has some newer tools, like a built-in tax feature that lets you store a frequently-used rate and pull it up at-will, slicing your calculation times by an impressive

Having a refund plan: Don’t just let your checking account absorb your tax refund only to spend it on an impulse buy. Whether you invest the money in your retirement, sock it safely away for a rainy day, or put it towards the purchase of a big-ticket item, such as the down payment of a house, having a plan for your tax refund can help you make the most of the money. This year, have a fuss-free tax season. With a little planning, you can file your taxes efficiently, without headache, and at the greatest benefit to your finances. To contact the office of Dan DiPomazio CPA, PLLC, please call 480.264.5140 or email DAN@DiPomaziocpa.com. Helping individuals and companies with personalized accounting services, tax planning, and tax preparation.

Page 14 — Healthy Cells Magazine — Phoenix Area — February/March 2019

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February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 15

senior living

Debunking the Myths of Retirement Communities Submitted by The Village at Ocotillo

lthough most older adults know at least one person residing at a senior living community, there are often misconceptions about life at a retirement community. Bingo — though still popular — has been replaced with activities such as high-intensity workouts and aqua aerobics. For those who think residents “sit around all day,” you may have a hard time keeping up with their busy schedules. Here are a few of the most common myths about senior living communities:

Myth: Residents are frail and in poor health People often equate age with fragility, and nothing could be further from the truth. At The Village at Ocotillo, residents prove that you can be fit at any age. Whether it is Zumba Gold, Tai Chi, or strength training, residents have the opportunity to create their own blueprint for healthy living through the community’s onsite fitness center and health and wellness program, Zest, which not only emphasizes staying physically fit, but also focuses on mind, body, and soul wellness. Research shows that older adults who choose to move to senior living communities can often add years to their lives. With a holistic approach to wellness and fitness, it is easy to see how residents stay active beyond their years. Page 16 — Healthy Cells Magazine — Phoenix Area — February/March 2019

Myth: There is nothing to do You’ll never hear “there’s nothing to do” at most retirement communities. Typically, a fulltime program director is responsible for planning and coordinating lifelong learning classes, entertainment, outings, and special events. The Village at Ocotillo’s Zest team ensures there is a daily group or activity to pique even the most discerning resident’s interest. Art lectures? Check. Morning workouts? Check. Wine and cheese socials? Check. Although there is a plethora of things to do, residents have the option to be as active or as relaxed as they wish. From enjoying quick bite at the bistro to watching a classic film in the in-house theatre, there are plenty of options to choose from.

Myth: You can’t come and go as you please Senior living communities offer a “lock and leave” lifestyle. Residents can simply lock their front door and know their residence will be taken care of should they leave for a day or a few weeks. There’s no need to worry about the accumulation of newspapers on the front lawn — a surefire signal to thieves that you’re away — or ask a neighbor to check your mail. Older adults who drive will find retirement communities welcoming as well, though they often find that with the community’s convenient curbside transportation service, they no longer need to drive as much. Plus many enjoy more evening concerts or cultural entertainment by taking advantage of the shuttle services without worrying about the challenges of night driving.

Myth: They serve “hospital food” When was the last time you enjoyed a flavorful, fresh salmon filet, lightly seasoned and grilled to order and finished with a drizzle of pesto glaze or herb-crusted spring lamb chops roasted to perfection with an onion-mint marmalade? At The Village at Ocotillo, this is a typical dinner choice for residents. The community’s onsite restaurant is renowned for having an extensive fine dining menu and are open 12 hours daily, seven days a week, offering resident dining flexibility. From gourmet international and plant-based cuisine, to comfort foods and heart healthy options, there’s something for everyone!

We encourage you to throw away your misconceptions about retirement living and see for yourself what it is all about. Take a personal tour at The Village at Ocotillo, a Senior Resource Group retirement community located in Chandler, Arizona that offers independent living and assisted living in one and two-bedroom residences. Call 480-400-8432 or visit TheVillageatOcotillo.com to schedule.

Myth: Retirement communities are expensive When compared to the monthly expenses and upkeep of a house, many older adults have found they actually spend less per month and gain countless additional benefits by moving to a retirement community. The monthly fee at The Village at Ocotillo boasts a full range of services and amenities, including 12-hour restaurant dining, housekeeping, transportation, and activities for example.

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the industry and you! We are the only professional organization in Arizona focused on bringing together qualified, ethical referral specialists and all those who benefit from our services! For more information contact us at 602.845.1300 or admin@pasrs.org Thom Corrigan, MSW, CMC, President Check us out at www.pasrs.org and on Facebook at www.facebook.com/PASRS/ February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 17

feature story

By Benjamin Goodin

or a great deal of human history, the heart was thought to be the epicenter of emotion. The equation of the heart with feeling survives still in much of our everyday speech: we can make heartfelt speeches, our hearts can be made of gold or stone, we wear them unabashedly on our sleeves, and when searching for the essence of a situation we seek the heart of the matter. Science has long since divested emotion from the heart and relocated it to the brain, but it’s easy to see why the heartas–the-essence-of-life metaphors endure. The pulsing vitality of the heartbeat is subtly visible and audible under the right conditions. In times of great excitement, we see its presence in others through a flushed complexion and heaving shoulders, and we hear it loudly in our own bodies as an audible thumping in our ears. When we pass, the beating of our hearts fall silent and our pulses cease. Without advanced neurology, observation would lead us to believe the heart is the core of both human feeling and life. The heart, as we understand it now, is more like the engine of a car. Navigational decisions in a car are directed by the steering wheel and pedals, making the driver’s seat (or in the near future, the CPU) the “brain” of a vehicle. The engine, by comparison is much more like the human heart: it draws vital fluids into itself and uses them to create force and motion in Page 18 — Healthy Cells Magazine — Phoenix Area — February/March 2019

all of the adjoining components of the car — the engine is the very thing that animates the vehicle, even if it is a slave to the whims of the driver. Much like a human heart, engines run better for longer if they are properly maintained, not overly taxed, and given the purest fluids to utilize. Unfortunately, routine heart maintenance eludes most Americans — almost 14 million adults in the US have heart disease. This mostly avoidable disease is the number one cause of mortality, and accounts for more deaths than the second through seventh leading causes combined. An epidemic of faulty engines on this scale would crush the automotive industry, but this very human problem with disastrous consequences is not only well documented, it is growing.

What’s that noise? — Heart disease basics

There are many conditions that fall under heart disease generally, but one type is more prevalent than most. Coronary artery disease is the narrowing of blood vessels over time by atherosclerosis. This simply means that plaque is slowly accumulating on the walls of blood vessels, making them less elastic and strong, and restricting or even blocking flow — a cardiac emergency we often call a heart attack. Plaque is composed of cell waste products, LDL cholesterol, fat, and other substances that form these hard deposits.

“Much like a human hear t, engines run better for longer if they are properly maintained, not overly taxed, and given the purest fluids to utilize.” Road safety — How do I know if I am at risk?

Just like you can hear the thumping in the engine building before a major breakdown or feel a slight change in performance when your fuel injector is starting to gum up, there are various warning signs that you may be on the road to a cardiovascular crisis:

• Age: As we age, our arteries naturally harden and become less flexible. Heart muscle and the organ’s ability to move blood through your system also dete riorate with age. • Alcohol: Immoderate alcohol usage can increase blood pressure and weaken blood vessels as well as increasing fats in the bloodstream. Overuse of alcohol can weaken your body and its systems in general. • Diet: A diet high in fatty or high-cholesterol foods directly contributes to substances in the blood stream that form plaques. High sodium levels in the body also directly correlate to hypertension. • Fitness: Inactivity weakens your body in general, but is especially bad for cardiovascular strength. Obesity from lack of fitness increases blood pressure. Type 2 diabetes increases many of the risks of cardiovascular disease. • Genetics: If obesity runs in your family or a close relative has had heart disease, your risk is assessed much higher. • Sex: Men are at a higher risk of heart disease in general. Women’s risk spikes after menopause. • Smoking: Smoking increases blood pressure and contains carcinogens and other substances that damage your cells and cardiovascular tissues. • Stress: High, prolonged levels of stress increase blood pressure and increase heart rate.

February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 19

feature story

continued

Owner’s manual — What can I do to reduce my risks?

Unfortunately, our bodies don’t come with owner’s manuals, and we often treat our cars more cautiously than we do our own bodies. The following advice from experts in the field can help keep you at peak performance and lower your risk of heart disease: • Premium fuel only: What you put into your body has a direct and significant impact on cardiovascular health. Low salt, low cholesterol, and low fat foods are key to preventing plaque build up. Diets high in fiber, plant protein, and rich in nutrients and minerals provide your body with pure, clean energy and the resources to build a resilient system.

• Drive defensively: Limiting stress, or actively taking steps to reduce stress, can go a long way toward not just keeping your heart rate and blood pressure lower, but also make your life a bit happier in general. Quit smoking, or seek help in the form of a smoking cessation program. Limit alcohol consumption and drink responsibly, or stop drinking altogether. • Consult a mechanic: See your physician to help you assess your risks of cardiovascular disease and work with them to create a prevention plan or a strategy to lower controllable risks.

The end of the road

• Regular maintenance: Don’t let your body collect dust like the Buick sitting idle in grandma’s garage. Having a regular fitness program that keeps you active helps maintain a healthy weight, builds muscle strength, and increases resilience. Aerobic exercise specifically strengthens the heart and blood vessels, so be sure to include regular exercises that get your heart rate elevated.

Prevention is the strongest medicine; once you have heart disease, you always will. If you are at risk or want to avoid potentially being so, make a plan now and take steps to limit your chances of developing heart disease. If you already have heart disease, work with your physician and other medical professionals to develop a strategy to reverse some of the damage and control future risks to get your life back on track. The heart may not be in charge of the body, but just like a working engine, you won’t be getting far without a good one. Sources available upon request.

Page 20 — Healthy Cells Magazine — Phoenix Area — February/March 2019

Support SMALL BusinessES Small Businesses Are a Foundation of Our Community’s Social, Cultural, and Economic Health

t’s not hard to feel right at home in a chain retail store — big-box stores keep their layouts and offerings mostly similar across the nation, and, no matter if you are in California or New York, one can quickly orient themselves in the familiar surroundings. Most of these chain retailers are consistently uniform, which may or may not reflect the interests and needs of your community. The arrival of a new superstore in your favorite shopping center may cause an excited wave of anticipation, as development and employment opportunities are welcome in any town that needs an injection of capital and local investment. Counterbalancing the assumed economic groundswell that accompanies the arrival of a big company are the often-unseen costs of luring such a prospect to a local community. To incentivize a superstore to put down local roots is often a long negotiation process that involves significant tax advantages to the would-be retailer. Although they often provide jobs for many locals, the assumed tax advantages often become a burden on the host community, which will need to compensate for lost revenues. Choosing to invest your money in the goods and services of a big-box retailer generally means that those dollars are shifted away from the community and into the coffers of a national or international retailer. The interests and purchasing budget of big retailers often goes to distant economies; their allegiance is, more often than not, to the corporation and not to the community. Local businesses meet the local tax code where it is, rather than negotiating sweeping and costly special deals. Moreover, money spent at local retailers often stays in or close to the local community, enjoying a mul-

tiplying effect when they meet local tax obligations and recirculate their dollars in the goods and services of other local businesses. In addition, local businesses tend to be much more sensitive to the needs and desires of their communities. With strong roots comes a strong understanding of what the community purchases. They work hard to ensure that the brands and products you want stay on the shelves, and therefore suffer less loss in inventory waste, creating a more efficient business. A local business works hard to keep your local dollars, so they are often very responsive, if not desiring of customer feedback; big chains rarely come face to face to ask consumers what their needs are. Local retailers build community cohesiveness and respond eagerly to customers. Keep your tax dollars and keep the products and services you love; keep your business local.

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myerrandally.com February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 21

self-care

How and Why to Start a Ellen McDow, MA, LPC, EMDR Certified Therapist

By Ellen McDow, Infinite Healing and Wellness

while back, I asked someone I trusted for advice on coping with emotional stress. I was going through a lot of big changes in my life. Even though the changes were mostly positive, I was experiencing worry, anxiety about the unknown, and tension. I remember feeling disappointed when I was advised to practice deep breathing. I was expecting something a little more glamorous and complicated. Really? No elaborate protocols to reduce my tension? Breathing? That’s it? It seemed too simple and easy to really work. Despite my disappointment, I took the advice. I set out to practice deep breathing for at least ten minutes a day. At first, my mind wandered and I forgot I was practicing breathing. Sometimes, I fell asleep or lost track of time. Then I found an app that guided me through ten second inhales and ten second exhales for ten minutes at a time. I focused gently on inhaling and exhaling, and I imagined exhaling stress. I still had distracting thoughts, but the sounds on the app reminded me to redirect my focus back to my breathing. By the end of ten minutes, I continually felt less anxious and stressed. I felt calmer, had more clarity in my thinking, and found myself being in the present moment rather than focused on my worries.

Page 22 — Healthy Cells Magazine — Phoenix Area — February/March 2019

I brought the practice of deep breathing into my everyday life. I considered it a secret weapon to purposefully deepen my inhales and exhales during difficult conversations or stressful projects. I took tiny breathing “timeouts.” I noticed I approached life with a more flexible attitude. Deep breathing did not change my circumstances. It did not take my challenges away. What it did was change my physiology, some days only a little bit. Over time, I felt less stressed, more focused, and better able to make wise decisions. I was reaping the benefits of a regular mindfulness practice. Mindfulness is the practice of being in the present moment nonjudgmentally and on purpose. Anything can be done mindfully, meaning done with intention and focus. Rather than going through life on automatic pilot, we can choose to approach daily life with intention and focus. When was the last time you sat down and enjoyed a meal, really noticing the textures, tastes, and smells of your food? How about the last time you approached chores with curiosity rather than judgment? Or the last time you took some time to check in with yourself, noticing your emotions, body sensations, and thoughts?

Approaching life mindfully has many benefits. It increases awareness, the ability to focus thoughts, and improves our connection to ourselves and others. It reduces stress, suffering, and improves feelings of wellbeing. Yet, there are many barriers to bringing mindfulness more into our daily lives. Some common barriers are believing your mind is too out of control, thinking there is not enough time in the day, and feeling discouraged by what seems like slow or little progress. If you are interested in starting a regular mindfulness practice, here are some tips:

1. Set an intention to practice daily for two weeks. Pick the same time each day. Many people find it easiest to commit to doing it first thing in the morning or before going to bed.

Choose an amount of time to practice that is realistic for you. If you can do ten minutes each day, that’s great. If you can do five minutes, that’s also great. Remember that it’s about regular, consistent practice, and being realistic about how much time you have is key in maintaining consistency. Pick an exercise or an app for the two weeks. You can choose deep breathing like I did or download a mindfulness app. You might find an exercise on YouTube that resonates with you. I recommend repeating the same exercise when getting started because then you don’t have to think about what you’re going to do during your practice each day. Practice, practice, practice! Just do it, and allow yourself to be imperfect. Approach any issues you encounter with curiosity. Instead of judging yourself for any difficulties that surface with mindfulness, notice any judgment and try to be curious about the difficulties. Keep practicing! If you forget a day or feel discouraged, keep practicing. See how you feel at the end of the two weeks and check in with yourself on what you’ve learned. Think of your experiences as data, providing you with valuable information.

It’s important to remember that mindfulness is a practice, not a destination. It’s about increasing self-care and approaching life more thoughtfully, not about being perfect. The clinicians at Infinite Healing and Wellness are ready to assist. Infinite Healing and Wellness LLC, in Gilbert at 2563 S. Val Vista Drive #108, is a collaborative counseling practice designed to serve children, families, teens, adults, couples, first responders, and military veterans. For more information, call 480-448-1076 or email info@infinitehealingandwellness.com. Check out our website, Infinitehealingandwellness.com to learn about our incredible team, upcoming groups, and follow our positive and encouraging Instagram and Facebook pages.

Alliance Care Team

LEGACY

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480-868-1583 alliancecareteam.org

A little help. A big difference.

The assisted living services at The Village at Ocotillo are about the whole family and the whole YOU. Of course, we can help you with your daily needs. But did you know you will also have options for fitness, socializing, healthy fine dining, and more? And services are tailored to you, so you’ll get just the right amount of help you need, when you request it. But the best part? No matter if you need a little help or a lot, the difference you’ll feel will be amazing. Please call us today to schedule your complimentary lunch and tour. Independent & Assisted 990 West Ocotillo Road • Chandler, AZ • TheVillageatOcotillo.com • 480.400.8432 Living Residences February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 23

program options

AHCCCS (Medicaid) Offers 3 Different Benefit Levels for Medicare Beneficiaries

Rachel C. Li

Submitted By Rachael C. Li, Independent Healthcare Broker, Health Plans

irstly, we must understand some basics about Medicaid. Medicaid is the low-income medical assistance program provided by the state governments. In Arizona, the Medicaid program is called the Arizona Health Care Cost Containment System (“AHCCCS”) administered by the Department of Economic Security (“DES”). AHCCCS has numerous programs for low-income individuals and families. This article will address the AHCCCS programs for Medicare beneficiaries and how they can help with premiums, copayments, coinsurances, and deductibles, also known as the Medicare Savings Program. Generally, Medicare beneficiaries in need of assistance can most commonly apply for one of three different programs; 1) Qualified Individual 1 (“QI-1”), 2) Specified Low Income Medicare Beneficiaries (“SLMB”), and 3) Qualified Medicare Beneficiaries (“QMB”). This is not an exclusive list of all the available programs provided by AHCCCS. We will be breaking down the qualifications for each program and the benefits that each program provides to those who qualify. The first program we will be covering is QI-1. The QI-1 program is based on a federal grant approved by Congress and has a limit to the number of enrollees per year. In general, a person who qualifies for the QI-1 program should apply earlier in the year to ensure enrollment. Once enrolled, the program will help the beneficiary pay for the Medicare Part B premiums as well as automatic enrollment into the Part D, Medicare prescription drugs, Low Income Subsidy (“LIS”). As of 2018, the Medicare Part B full premium is $134 per month. Some beneficiaries may pay less than this amount due to the “hold harmless” provision in Medicare regulations. If enrolled into the QI-1 program, the beneficiary will have their Medicare Part B premium paid by Arizona and receive LIS to help reduce the cost of medications, premiums, deductibles, and avoid the coverage gap. The medication cost share for QI-1 beneficiaries are $3.35 for each generic covered prescription and $8.35 for each brand-name covPage 24 — Healthy Cells Magazine — Phoenix Area — February/March 2019

ered prescription. Additionally, QI-1 beneficiaries will not have to worry about the coverage gap/donut hole. The 2018 income limit qualifications for the QI-1 are as follows: $1,366 for someone applying individually and $1,852 for a couple. The countable income is all earned and unearned income prior to deductions. For example:

A person is receiving $1,300 from social security after a $134 deduction for Medicare Part B and is applying as an individual. The applicant’s income will be the income received prior to any deductions. Thus, the countable income is $1,434 which disqualifies this person for the QI-1 program. Additionally, an applicant must be eligible for Medicare Part A and not currently receiving Medicaid benefits. The next program is SLMB which has the same benefits as QI-1. This program does not have a limit of enrollees per year. An applicant need only have an income less that $1,214 for an individual or $1,646 for a couple. The last program we will be going over is QMB, also known as full AHCCCS Medical Assistance and Medicare Savings Program. In addition to paying the Medicare Part B premium, QMB beneficiaries will have their Medicare Part A premium, copayment and coinsurance, and deductibles paid for by AHCCCS or their AHCCCS plan. Prescription copays under the QMB program are $1.25 for generic medications and $3.70 for brand name medications. The income limits for QMB is $1,012 for an individual and $1,372 for a couple. Anyone with Medicare, regardless of age, can apply for any of these programs. If you or someone you know is near the income limits of any of these programs, contact us to get help applying. We will meet with you and explain the benefits in detail, as well as how enrollment in these programs will work with their Medicare or Medicare plan. Still have questions about Medicare or Medicaid? Contact Rachael C. Li, an Independent Health Insurance Broker, by phone at 480-5678696, or email rcli0107@gmail.com. Helping you make an educated decision in your health plan.

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February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 25

healthy 5-star cuisine

Dining Like Royalty By Koelsch Senior Communities

uisine is a cornerstone of happy, healthy living, and with Royal Chef Darren McGrady partnering with Koelsch Communities, healthy living has never tasted so good. Darren McGrady was chef to Queen Elizabeth II; Diana, Princess of Wales; and Princes William and Harry for fifteen years and has cooked for five US Presidents. He is also an author, culinary consultant, event planner, and public speaker. Darren has appeared on The Oprah Winfrey Show, Good Morning America, CBS Early Show, Fox and Friends, CNN Headline News, The Today Show, and Larry King Live. Koelsch Communities already maintains a strong focus on healthy, 5-star cuisine in its resort-style communities — serving regionally inspired dishes made from locally sourced ingredients — and with Darren McGrady’s tenured insights, everyone is excited to see what delicious surprises lay in store. Darren trained at The Savoy Hotel, London before moving to Buckingham Palace where, for 11 years, he cooked for the Queen and the Duke of Edinburgh and their guests on a daily basis, catering banquets for Foreign Heads of State including Presidents Bush, Clinton, Reagan, and Ford.

Darren’s role with Koelsch Communities is to work closely with Koelsch culinary leadership, instilling creativity, new techniques, and working with the Koelsch team to create menus that are nothing short of culinary feats — adding a layer of luxury that is the perfect compliment to Koelsch living. Whether in the stunning environments, plush apartments, lively events, or delicious cuisine, Koelsch Communities is always there to add the cherry on top, and Darren McGrady is no exception. In addition to his culinary mastery, Darren shares many values that align with Koelsch Communities. Impacted by his time with Princess Diana, Darren has since devoted much of his free time working for causes Princess Diana supported, including shelters for battered women, charities for children with chronic illnesses and disabilities, and breast cancer charities. All of the royalties from his first cookbook Eating Royally: Recipes and Remembrances from a Palace Kitchen, he donated to the Elizabeth Glaser Pediatric AIDS Foundation. The book is available at https://eatingroyally.com/ cookbooks/.

Salmon Fishcakes Makes about 12 Salmon cakes Ingredients: 1½ lb Atlantic salmon fillet (poached and chilled) 2 lb red skin potatoes (4 large) (1½ lb peeled) 4 Tbs chopped English parsley 1 tsp lemon juice ¾ tsp salt 1 /8 tsp ground black pepper 1 egg yolk 2 c ½ c 2

white breadcrumbs flour eggs (beaten)

Fried parsley for garnish

Directions: 1. Peel the potatoes, quarter them, cover with cold water in a 6qt pot, and bring to the boil. 2. Cook the potatoes for about 18 minutes until fork tender and then strain off the water and return the potatoes to the pan. 3. Mash the potatoes using a ricer or potato masher and add the lemon juice, salt, pepper, and egg yolk. 4. Flake the salmon and fold into the potato mix. 5. Dust the work surface with a little flour and shape the fishcakes into even-sized pieces and form into neat cakes using a spatula. (About 2½ inches by 1 inch) 6. Pane the cakes using the flour, eggs, and breadcrumbs. Put all three ingredients in separate bowls, side by side in the order above. First toss the cakes into the flour, shaking off the excess, then into the egg mix doing the same, and finally into the breadcrumbs. 7. Place them onto a clean tray and refrigerate for at least 30 minutes or up to 24 hours. 8. Deep fry the cakes, a few at a time so as not to crowd the pan, until golden brown and turn over to do both sides. Lift out of the pan onto paper towel and serve immediately with fried parsley and fresh tomato sauce.

Page 26 — Healthy Cells Magazine — Phoenix Area — February/March 2019

Apple and Walnut Salad With Maple and Poppy Seed Dressing

ARE YOU READY TO HAVE GREATER SUCCESS IN YOUR LIFE?

Kathleen Dorson, BSBM “Life & Business Coach”

Serves 4 Ingredients: For the dressing: For the salad: ¼ c mayonnaise 1 bag mixed salad leaves ¼ c maple syrup 4 oz soft goat cheese 3 Tbs pear balsamic vinegar ½ c rough chopped toasted 2 Tbs sugar walnuts ½ c corn oil 2 gala apples – peeled and 1 tsp poppy seeds cut into matchsticks 1 tsp olive oil ½ c raspberries 1 tsp lemon juice 1 Tbs finely chopped red onion Directions: 1. Prepare the dressing by whisking together the mayonnaise, maple syrup, vinegar, sugar, and corn oil in a medium sized bowl. Set aside. 2. In a large bowl toss the salad leaves in the olive oil and lemon juice and divide between four plates. Build the salad plates with the goat cheese, apple, raspberries, red onion, and finally walnuts. 3. Whisk the poppy seeds into the dressing, drizzle over the salad, and serve.

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UPCOMING EVENT: Phoenix Chinese Week Festival February 8th – 10th

Koelsch Communities is proud to work with a chef who is dedicated to making the world a better place, both in and out of the kitchen, and committed to providing their residents with worldclass living, cuisine, amenities, and service, and Darren McGrady’s unique talents and history are a perfect fit. Visit www.KoelschSeniorCommunities.com or tour any of the four valley Koelsch Senior Communities: Scottsdale Amber Creek Inn, 480-471-8265; Chandler Copper Creek Inn, 480-634-4191; Mesa Silver Creek Inn, 480-636-1222; and Rock Creek in Surprise, 623-214-0100. Koelsch has been a part of the memory care industry for 60 years, delivering world-class service, robust home craftsmanship, and unprecedented care with nurses onsite 24 hours a day. After all, the common purpose at Koelsch Communities is “to create happiness by providing the finest living experiences anywhere.” Grand Opening celebration for The Park at Copper Creek Independent Senior Living. Join us on April 19th, 901 S. 94th St. Chandler, at 4pm. For more information call (480)828-6433. Currently accepting deposits, move-ins begin in March.

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Carriers Representing: Aetna, ALLWELL, Bright Health, Cigna, Humana, and United Healthcare February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 27

communication

Tips for a Successful Conversation About Long Term Care

Kimberly Perkins-Akers, CSA, owner

Submitted by Kimberly Perkins-Akers, Amada Senior Care

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tarting a conversation about long-term care with your aging loved one can be uncomfortable. As a result, you may be tempted to put it off until tomorrow. Far too often, tomorrow never comes, and before you know it — it’s too late. Given that at least 70 percent of people over 65 years old will require some form of assistance in their lifetime, a conversation about long-term care is one we should all be having. That being said, here are five tips to help you initiate, approach, and end a productive conversation about long-term care with your aging loved one. Page 28 — Healthy Cells Magazine — Phoenix Area — February/March 2019

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1. Do your homework.

ic Library

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Before you attempt to talk to your loved one about long-term care, make sure you do your homework. Identify all of your concerns and write them down. Doing so will give you a reference point for the other half of your homework assignment: educate yourself.

Educating yourself includes exploring the different solutions for each of the concerns you wrote down. Gather resources you think will help you gain a deeper understanding of your options. Here are a few of the benefits you will attain from doing your homework: • You’ll be more confident when discussing the options. • You’ll increase your chances of selecting the best possible outcome for your loved one’s individual needs. • Your loved one will view you as a trusted source. • They may even come to you with their questions because they feel confident you will be able to provide them with answers.

2. Take advantage of every opportunity.

Taking advantage of every opportunity is a way to have the conversation without having to be the one to bring it up. This indirect approach is particularly useful if the topic is sensitive. Be aware that this method does not take the place of having the conversation; it is more about planting the seed for further conversation. To clarify, here are a few scenarios where this is appropriate: • Someone brings up a senior-care related topic. The next time someone brings up a topic relating to senior care while you and your loved one are present, make it a point to ask your loved one’s opinion. • News. The same principle applies to long-term care related topics in the news. The next time you hear/read about senior topics, ask for your loved one to provide some commentary on the topic. A few topics to be aware of include changes in the retirement age, healthcare policy changes, senior living, etc. Taking advantage of every opportunity gives you a chance to ease into the conversation in preparation for a more in-depth discussion.

3. Approach with empathy.

Approaching the topic with empathy is about making an effort to understand your loved one. No one wants you to feel sorry for them; seniors are no different. Empathy does not come easy for everyone. Here are a few things you can say to show you care: • “You’re very special to me.” • “I worry that something may happen to you when you...” • “I’ve been thinking about you lately.” • “I love you and I want you to be happy.” These phrases may help you find the right words to use, but it’s equally important to pay attention to how you say them. Always remember to listen to their response.

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4. Be their partner, not their parent.

It is important to remember, you are their partner — not their parent. Nobody likes being told what to do, so don’t approach them with a pre-determined plan. Making important decisions about their lives prior to consulting with them will hardly ever go over well, regardless of how good your intentions are. Doing so could place an unnecessary strain on your relationship and cause them to feel resentful towards you. Everyone, including your loved one, has the inherent right to maintain control of his or her life. You and your loved one should work together. This means you will need to listen to what they want. You won’t agree on everything, but you need to remember it is their life you are dealing with. If you want them to include you in their planning process, you should constantly emphasize they have the final say and ensure them you are only there to help. Your relationship should come before anything else.

5. Give them time to think.

Give your loved one time to think after the conversation. Don’t make them feel like they need to give you a definitive answer right away. The goal is to have a productive conversation. Putting pressure on them could make them avoid the situation because they perceive it as too stressful. Instead, end the conversation with the intent to discuss the topic again. Don’t wait until it’s too late to start talking about long-term care. Chances are, if you’re thinking about it, your loved one is thinking about it too. They may even want to talk about it, but they don’t know where to start. Fortunately, you do. Have the conversation about long-term care with your senior loved one, today! Aging well under quality care makes a positive impact for any senior in need, especially those who desire to age at home. Amada Senior Care offers a one-call solution with a complimentary home assessment as well as in-home care. Call Amada Senior Care at 480-999-5250 or visit www.AmadaPhoenix. Amada Senior Care offers three types of services for seniors and their families, including in-home private care, senior housing advisement, and financial care coordination with long-term care insurance or Veterans’ Aid and Attendance.

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advance directives

Talk to Your Doctor About Your Wishes By Ned Stolzberg, MD, Hospice of the Valley

ver the past 10 years working in hospice and palliative medicine, rarely have I had a day when I did not discuss advance directives and goals of care. Typically, patients are grateful to have the opportunity to discuss these issues and relieved that their medical team understands their wishes. What is concerning however, is that these discussions are usually happening late in the game. Making a plan for end of life is no different than planning for any big decision — it is best done before there is a crisis. So, why is this conversation so often delayed until near the end of life? The reason is that up until recently, this discussion has been “doctor driven”— if the doctor didn’t broach the topic, it wouldn’t come up at all. I had a private family practice for 20 years and can count on one hand the number of times I had a patient specifically ask for an appointment to discuss living will and power of attorney paperwork. This model needs to change as our population ages and faces greater challenges from chronic disease. There are a number of barriers to effective communication between doctors and patients around endof-life planning. First is time. Too often, this topic takes a backseat to the “ache of the day,” and there isn’t enough time remaining for a meaningful conversation. I encourage patients, especially those battling serious illness, to schedule an appointment specifically to go over their advance directives. Another challenge involves physician comfort with discussing endof-life issues. Many of us had limited or no training in this area. Unless they have worked in the field, doctors may also have limited understanding of the specifics of palliative and hospice services. Hospice of the Valley works with many of the local medical schools and residency programs to provide training for the next generation of physicians. We also offer educational programs for physicians already in practice, and any physician is always welcome to call if they have questions. Finally, some doctors are afraid that this conversation will upset their patients. Again, this is why I encourage patients to let their physicians know that they want to talk about their wishes. This gives the doctor “permission” to have an open and honest dialogue about prognosis and options. Page 30 — Healthy Cells Magazine — Phoenix Area — February/March 2019

Ned Stolzberg, MD, Executive Medical Director

Personally, I have always found talking about end-of-life wishes to be one of the most rewarding aspects of practice. It allows for a stronger doctor-patient relationship, a deeper understanding of a patient’s values, and a greater clarity when deciding on the best medical course of action. I recommend that both physicians and patients take a proactive approach toward making sure this crucial conversation happens. Dr. Ned Stolzberg is executive medical director of Hospice of the Valley. For a no-cost health care decisions packet with living will and medical power of attorney forms, call 602-222-2229. Additional information and resources are available at hov.org or call 602-530-6900.

natural and holistic therapy

Can a Massage Improve Your Heart Health?

Michael Haught, LMT

By Michael Haught LMT, Keystone Body Therapies

ecent studies from the American Heart Association state that the number of Americans at risk for heart attacks and strokes has increased dramatically since 2005. 2018 studies show that an estimated 103 million U.S. adults have high blood pressure — nearly half of all the adults in the United States. With the increase of those at risk for heart disease comes an increase in the death rate due to these issues. According to these recent studies, the death rate from high blood pressure had risen by 38 percent from 2005 to 2015. While this is an obvious epidemic, there are natural and holistic ways to lower your risk. Several clinical trials have been conducted to test the effectiveness of massage versus anti-hypertension medication, and massage combined with anti-hypertension medication. These studies have shown that massage alone helped to lower systolic blood pressure, and combining massage and medication, as opposed to medication alone, showed higher effectiveness in lowering systolic and diastolic blood pressure. These studies also showed that massage was shown to be significantly safer than anti-hypertensive medications since massage has no major negative side effects. There were significantly fewer adverse events with massage therapy than with medication. Other research has also shown that massage will acutely reduce blood pressure and heart rate in clients. The acute reduction of blood pressure and heart rate will also help to reduce stress both physically and psychologically. Massage has also been proven to reduce pain, anxiety, inflammation, and muscular tension, assisting in lowering and maintaining a healthy heart. When administered by a trained professional, massage therapy is generally safe and has no adverse side effects. Since massage improves the circulation, it facilitates the flow of essential nutrients and oxygen to your body. The gliding action of the massage therapist’s hands can have a calming effect on nerves, which medical studies show can help reduce stress. If you or anyone that you know suffers from high blood pressure and is at risk for heart disease, and would like to know

more about how massage can aid in lowering and maintaining healthy blood pressure, please call any of the Keystone Body Therapies valley locations to speak to one of our highly trained massage therapists. If you are already under the care of a medical professional, please consult with them before seeking further treatment. To gain a further understanding of how massage therapy can be beneficial for heart health, pain, and other health conditions, call to schedule your free consultation with one of the therapists at Keystone Body Therapies, 480-686-8647, or book online at www.keystonebodytherapies.com. Keystone Body Therapies now has three convenient locations: Chandler, 1600 W. Chandler Blvd., Suite 250; Scottsdale 9746 N. 90th Place, #105; and our newest location in Avondale, 12409 W. Indian School Rd, B-210, inside Pain Stop. Sources available upon request.

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(480) 832-2850 If you want a farewell done well, call Hilary. February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 31

alzheimer’s caregiving

Adapting Activities

for People With Alzheimer’s Disease Submitted by Ellen Parrish, Arbor Rose Senior Care

oing things we enjoy gives us pleasure and adds meaning to our lives. People with Alzheimer’s disease need to be active and do things they enjoy. However, don’t expect too much. It’s not easy for them to plan their days and do different tasks. People with Alzheimer’s may have trouble deciding what to do each day, which could make them fearful and worried or quiet and withdrawn, or they may have trouble starting tasks. Remember, the person is not being lazy. He or she might need help organizing the day or doing an activity. Activity planning with your loved one Plan activities that the person with Alzheimer’s enjoys in your daily routine, and try to do them at a similar time each day. He or she can be a part of the activity or just watch. Here are things you can do to help the person enjoy the activity: • Match the activity with what the person with Alzheimer’s can do. Page 32 — Healthy Cells Magazine — Phoenix Area — February/March 2019

• Choose activities that can be fun for everyone. • Help the person get started. • Decide if he or she can do the activity alone or needs help. • Watch to see if the person gets frustrated. • Make sure he or she feels successful and has fun. • Let him or her watch if that is more enjoyable. Try these activities at home The person with Alzheimer’s disease can do different activities each day. This keeps the day interesting and fun. Here are some daily activities people with Alzheimer’s may enjoy: • Household chores: Wash dishes, set the table, prepare food, sweep the floor, dust, sort mail and clip coupons, sort socks and fold laundry, sort recycling materials or other things. • Cooking and baking: Decide what is needed to prepare the dish; measure, mix, and pour; tell someone else how to prepare a recipe; watch others prepare food.

• Involve the person in spiritual activities that he or she has known well. These might include worship, religious or other readings, sacred music, prayer, and holiday rituals. • Tell people in your faith community that the person has Alzheimer’s disease. Encourage them to talk with the person and show him or her that they still care. • Play religious or other music that is important to the person. It may bring back old memories. Even if the person with Alzheimer’s has a problem finding the right words to speak, he or she still may be able to sing songs or hymns from the past.

• Exercise: Take a walk together, watch exercise videos or TV programs made for older people, use a stationary bike, use stretching bands, throw a soft ball or balloon back and forth, lift weights or household items such as soup cans. • Music and dancing: Play music, talk about the music and the singer, ask what the person with Alzheimer’s was doing when the song was popular, sing or dance to well-known songs, attend a concert or musical program. • Pets: Feed, groom, walk, sit, and hold a pet. • Gardening: Take care of indoor or outdoor plants, plant flowers and vegetables, water the plants when needed, talk about how much the plants are growing. • Visiting with children: Play a simple board game, read stories or books, visit family members who have small children, walk in the park or around schoolyards, go to school events, talk about fond memories from childhood.

Additional support for your loved one At Arbor Rose Senior Care, we understand giving in-home care to a parent, spouse, or other loved one, while an act of love, can be challenging as time goes on. We created the Adult Day Club to lend a helping hand. At Arbor Rose Adult Day Club, the activities are designed around each member’s ability, where no one is left behind. Our participants enjoy life-enriching activities designed to challenge the mind and body, as well as some leisure time to nourish the spirit. Whether a partial day or multiple days per week, let Arbor Rose Adult Day Club be part of your care plan. Call today to schedule a visit, enjoy an activity, meet new friends for you and your loved one.

Going out People in the early stages of Alzheimer’s disease may still enjoy going out to places they enjoyed in the past. For example, the person might enjoy going to a favorite restaurant, park, shopping mall, swimming pool, museum, or theater. Keep going on these outings as long as you are comfortable with them.

Arbor Rose Adult Day Club services are flexible and cater to you and your loved one’s caregiving needs. Day Club is available Monday through Friday, from 7am to 5pm. If you’d like more information about the Arbor Rose Adult Day Club, respite care, assisted living, or memory care support, contact Ellen at 480-353-8055 or by email at ellen@arborrose.net. Visit our website at milestoneretirement.com. 3.75 x 4.875_ODM_ad.pdf 1 10/27/18 9:12 AM

Plan ahead for outings Here are some tips to make outings fun: • Plan outings for the time of day when the person with Alzheimer’s is at his or her best. • Keep outings from becoming too long. Take note of how tired the person gets after a certain amount of time. Bring the person home before he or she becomes overtired. • Use a business-size card to tell others about the person’s disease. Sharing this information with store clerks or restaurant staff can make outings more comfortable for everyone. For example, the card could say, “My family member has Alzheimer’s disease. He might say or do things that are unexpected. Thank you for your understanding.” Participating in spiritual activities Like you, the person with Alzheimer’s may have spiritual needs. If so, you can help the person stay part of his or her faith community. This can help the person feel connected to others and remember pleasant times. Here are some tips for helping a person with Alzheimer’s disease who has spiritual needs:

CMY

February/March 2019 — Phoenix Area — Healthy Cells Magazine — Page 33

Brain Health ACROSS 1 Gumbo ingredient 5 MasterCard alternative 9 Night flier 12 Conks out 13 State with conviction 14 Formerly called 15 Healing 17 1933 dam org. 18 Porter 19 Different 21 What @ means 22 A crowd? 24 Soon, in verse 27 Exist 28 Cain’s pop 31 Chaps 32 Workout venue 33 Eggs 34 Cookware 36 Cleopatra’s slayer 37 Dance lesson 38 Core

RE-ELECTED TO A SECOND TERM —

Page 34 — Healthy Cells Magazine — Phoenix Area — February/March 2019

40 “I think, therefore I --” 41 Massage 43 Meager 47 Fresh 48 Traveling, maybe 51 George’s brother 52 Boyfriend 53 Frat party garb 54 Plaything 55 Black, poetically 56 Stalk

DOWN 1 Smell 2 Cattle, old style 3 On pension (Abbr.) 4 Depth charge 5 Temptress 6 “-- Got a Secret” 7 D.C. VIP 8 Passion 9 Promptly 10 “-- Only Just Begun”

11 Shakespearean king 16 Dine 20 Afternoon affair 22 Rendezvous 23 Rope fiber 24 Pump up the volume 25 Ultramodern (Pref.) 26 Getting there 27 Culture medium 29 “Hail!” 30 Chart 35 Vast expanse 37 Intelligence 39 Pueblo building 40 Mimic 41 Make bootees 42 Infamous fiddler 43 Stay away from 44 Source 45 Wise one 46 Cheese choice 49 Kan. neighbor 50 Confucian concept

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