Active Living 2

contents

Exercises to Reduce Symptoms of Arthritis

P5. Gardening

The Sustainable Garden: Grow Your Own Food Using Kitchen Scraps

P7. Relationships 4 Tips on Relationships with Your Grown Children

P8. Pets Senior Pets for Seniors

P11. Weight Loss Get Healthy Faster with Group Fitness

P12. Nutrition The Importance of Vitamin B Complex

P16. Cover Story Endurance Swimmer Diana Nyad Shares Life Experience

Wellness

You

Finance

Alert!

Defense

Grandchildren

Go Fly

Addict?

Kite!

Travel Meet Me In St. Louis

Holistic Medicine

An Option for Aches and Pains

The Sustainable Garden

Grow Your Own Food Using Kitchen Scraps

By Michelle Fouchi Esneault

The price of produce rises each year. Do your wallet and the Earth a favor by recycling your kitchen scraps to grow a garden that will pro vide you with food for many seasons.

 Spring Onions, Scallions, Onions, Leeks and Fennel can all be regrown by placing 1 inch of their roots cut side up in an inch of water. Place in a sunny window and you will see sprouts in three to five days. Transplant into the garden a few weeks later.

 Romaine and Leaf Lettuces, Celery and Cabbage can be grown similarly. Keep

moist by misting often. Once they sprout, plant and harvest in just a few weeks.

 Carrots, Turnips, Beets and Parsnips are grown by root ing tops in an inch of water. Once you see roots, plant directly into your garden and harvest in about two and a half months.

 Sweet Potatoes can be planted whole. When the shoots grow 4 inches, remove and replant them. They will be ready to har vest in four months.

Start with the best quality vegetables you can and you’ll be rewarded with great tasting food from your own garden.

Executive Publishers

H.G. FOX, SR. SUZANNE FOX

Editor

CAITLIN WATZKE

Contributing Writers

TAMARA CHARBONNET

WHITNEY ALEXANDRA

PATRICIA DANFLOUS

MICHELLE ESNEAULT

Production Manager

DEBBIE WELDON

Creative Director

JENNIFER CABALLERO

Art Director TRA PHAM

Graphic Design GABBI MORAN Web/Digital Design

BOYD

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CHARLOTTE V. MORRIS LAUREN CALVE' VIVIAN DUGAS KELLY SMITH

© 2016 Jumpstart Publishing, LLC, New Orleans, LA

All rights reserved

Printed in the USA by Fox Print Services, igofox.com

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

Tips on Relationships with Your Grown Children

4By Caitlin Watzke

Relationships with your adult chil dren can be tricky. They’re not kids anymore, and you shouldn’t treat them as such, but they’re still your kids, and you want to ensure your rela tionship with them is nurtured in a healthy way. The key is finding the proper balance between being their parent and being their friend. Here are four ways to strengthen your rela tionship with your grown kids:

Give advice only when asked. Holding your tongue will be difficult, but it’s important for them to learn to solve problems

Take an interest in their hobbies, or find activities that you both enjoy.

Share hobbies.

As your kids grow older, it can be a challenge to find time to spend together. Take an interest in their hobbies, or find activities that you both enjoy, and meaningful conversation will naturally follow.

Don’t make them choose sides.

As your kids get married and have their own children, scheduling conflicts will naturally arise. They might spend some holidays with their in-laws, and they will start making new family traditions. Try your best to be understand ing – it is important for them to create traditions of their own.

on their own. There are ex ceptions, and you should offer guidance when they are facing a major crisis. However, on a daily basis, try to refrain from putting in your two cents. Your children will come to you when they need advice, and they will appreciate your input.

Set guidelines for loans.

There may come a time when your child asks you for a loan. Be upfront with them if you are unable to help. If you decide to loan them the money, make sure your terms are clear. Determine whether you will charge them interest, and have a set schedule of when they will pay you back.

Senior Pets for Seniors

By Neal Boyd

There are a lot of older cats and dogs looking for humans they can relate to. Pets have much to offer, from help ing reduce stress to providing unmatched companionship. We spoke with Alicia Haefele at the Louisiana SPCA and discussed why adopting an older animal might be a per fect choice for a mature adult.

COMPATIBILITY

When searching for the per fect pet, you should consider how compatible you and your new friend’s energy levels are. For an older dog, a few min utes strolling in the backyard may be all the exercise they need. Similarly, older cats spend most of their days sleep ing (in the best cases, right in the owner’s lap).

BENEFITS

Unlike puppies and kittens, a se nior pet is al ready grown up, so the pet you meet is the pet you get. Many already know what it’s like to be part of a family, as a large number are brought to shelters due to situations like major illness, divorce or relocation to non-pet friendly residences. Additionally, most of them are already house trained, allowing you to spend more quality time getting to know your little partner as opposed to training them.

A senior pet is already grown up, so the pet you meet is the pet you get.

try, many of which reduce or waive adoption costs completely. Contact your local shelter to see if you have a new friend waiting for you, or use online resources like PetsForTheElderly.org or SrDogs.com.

SENIOR PET PROGRAMS

There are “senior pets for seniors” programs at shelters and animal rescues across the coun

Senior pets are steadily increasing in number at shelters as owners find themselves un able to properly care for them due to age or other circum stances. By taking part in a senior pets program, you’ll make life better for yourself and for a dog or cat who simply wants to adore you.

Exercises to Reduce Symptoms of Arthritis

By: Tami Charbonnet Photos: Milestone Photography Model: Tonia Bonvillain

Research shows that arthritis patients who stretch regularly and strength train have less pain than those who are sedentary. Exercise can boost your mood, strengthen muscles around painful joints and improve overall joint function. Here are four exercises you can do at home to build strength and decrease pain caused by arthritis. As always, consult a doctor before starting an exercise plan.

UPPER BACK AND SHOULDER STRETCH

• Stand tall.

• Bring elbows out to sides even with shoulders. Turn forearms upward and fingertips toward ceiling, creating a W shape. Tuck chin in and squeeze shoulder blades together, drawing elbows downward.

•Repeat 5 to 10 repetitions.

❷

STANDING TRICEPS KICKBACKS

• Stand with heels slightly outside hips. Ground down through heels. Keep knees soft. Tip from hips and bring weights in line with shoulders. Keep elbows in tight and lift to ribs.Locking elbows, press weights toward hips. Do not rush this movement.

• Repeat 10-20 repetitions per side.

❸ CAT STRETCH

• Come to floor onto knees and hands. Tuck in chin, take a deep breath in and lift the spine by bringing belly button into body. Exhale and release.

• Repeat 5- 10 deep breaths.

Get FasterHealthy with Group Fitness

By Tami Charbonnet

It is not easy to wake up ready and excited to exercise. However, if a group of friends is waiting for you, expect ing you to be a part of their teamwork, you will be more inclined to step out of your comfort zone. Whether you find a local walking group or join a water aerobics, yoga or cycling class, set a goal to move more every day. Being a part of an exercise group will allow you to meet new friends and begin a positive weight loss journey.

Researchers claim at least 50 percent of the battle against obesity in the United States could be conquered if we simply chose to move more.

*Some insurance plans cover the cost of gym memberships and classes. Be sure to ask questions! *Always check with your physician before starting a new exercise routine or nutrition plan.

Try the followinglocal fitnessgroupclasses:

CYCLING: low impact but great for cardio. Start slow and build your way up to higher speeds and more resistance.

LES MILLS BODYFLOW: low-impact yoga, tai chi, Pilates class with guided meditation.

LES MILLS BODYVIVE: helps build fitness and improve flexibility, balance, core strength and more.

SILVER SNEAKERS: designed to help lose weight, increase energy and improve well-being.

WATER AEROBICS: great non-impact, fullbody workout. Every class is different. Be sure to read the description or ask to speak with the instructor before taking a class.

ZUMBA: fun, fitness-based dance class for every fitness level.

Get together with your group to design team T-shirts and jumpstart your day with a 30-minute “walk and talk” or a group fitness class.

The Importance of Vitamin B Complex

By Tami Charbonnet

Nowmore than ever, it is important to en sure you are getting essential vitamins and nutrients to keep your body fu eled and energized. A deficiency in the eight essential vitamins of the B complex may cause

ailments like fa tigue, memory loss, migraine headaches and unhealthy hair and skin.

“Taking a B complex vitamin will not create heightened alert ness or energy the way caffeine does,” says Dr. Tanya Zuckerbrot, author of The Miracle

Carb Diet: Make Calories and Fat Disappear – with Fiber. “Chances are the average person is already getting plenty of B vitamins from the food they eat.”

Consult a physician before changing or add ing to your diet or exercise plan.

Use this checklist to be sure you are eating fresh food filled with enough B vitamins .

Immune System Health: B1 (Thiamine)

Whole grains, kale, wheat germ, legumes, spinach

Fight Free Radicals: B2 (Riboflavin)

Soybeans, almonds, eggs, milk, spinach

Boost Good Cholesterol: B3 (Niacin) Beans, fresh green vegetables

Healthy Hormones: B5 (Pantothenic Acid) Avocados, legumes, yogurt

Reduce Inflammation: B6 (Pyridoxine) Carrots, turkey, tuna, salmon, len tils, chia seeds, brown rice

Help Control Diabetes: B7 (Biotin) Potatoes, fish, nuts, egg yolks, barley

Help Control Depression and Memory Loss: B9 (Folic Acid) Beans, bulgur wheat, asparagus, dark leafy greens

Healthy Production of Red Blood Cells and Iron Absorption: B12 (Cobalamin) Fish, shellfish, dairy, eggs, beef and pork

Grilled Salmon and Kale Salad

2

SALAD

• ½ bag of chopped fresh kale, cleaned and de-veined

• 1 bag of baby spinach

• ½ cup thinly sliced red onion

• 1 cup fresh, thinly sliced Granny Smith apple

• 1 Tbsp. crushed almonds

• 1 thinly sliced avocado

• 4 oz. grilled salmon

• Sprinkle of feta cheese

DRESSING

• Lemon wedges

• Olive oil

• Salt

• Pepper

1. Build salad in two bowls in order of ingredients.

2. Squeeze fresh lemon and drizzle a teaspoon of olive oil with salt and pepper to taste.

Super Green Energy Juice

INGREDIENTS

• 1 Granny Smith apple, quartered

• 4 cups baby kale, beet greens, arugula and spinach, mixed

• 2 large lemons, quartered

• 4 large carrots

• 4 asparagus spears

• 6 celery stalks

• 1 cup fresh parsley

• 1 cucumber, unpeeled

DIRECTIONS

Juice the above fresh foods in a high-powered juicer. Pour into a container with a lid and shake vigorously. Chill for 1 hour. Pour into glass and enjoy!

© Ranier Hosch

You are in fantastic shape. What type of diet do you follow?

Find a Way toDream and Achieve Endurance Swimmer

Diana Nyad Shares Life Experience

By Patricia Danflous

Some call her crazy. Some say passionate. Others describe her as a goal-oriented, driven survivor. It’s “good friend” to those who know her well.

At 66, Di ana Nyad graciously accepts such defining adjectives and the dozens of others linked to her name over the years. She’s earned them, along with a place in history.

Nyad is the super, first-ever athlete to swim non-stop from Havana, Cuba, to Key West, Florida. In 2013 she completed the 53-hour swim through more than 110 miles of jellyfish and shark-in fested Gulf waters. It

was her fifth attempt for a dream that began at the age of 28.

Not long after a two-month tour pro moting Find A Way, an intimate memoir, the super-fit Nyad took time to talk to Active Seniors.

Training for Cuba was an extreme enterprise. That is not eating as normal, that is fueling for as many as 17 hours a day of training. Some days I was eating as many as 12,000, 14,000 calories. When I am not training, I try to just eat what my body needs. Not that I don’t sit down and eat the occasional ice cream cone, but I am not going to eat slabs of pizza, that is just not going to digest right and give me very little fuel. So I just eat what would make ab solute common sense if you paid attention.

Does age make a difference to you? What is old? Does it mean that you can’t get up out of your seat easily? Can you run down the street and catch a bus? I do those things at the level of a bad ass. I can look in a mirror and certainly see that I have lines on the face and breasts that are hanging a little lower than they used to. I am aging, but I don’t feel any of the

Knopf, 2015, hardcover $26.95

ravages of time at the moment.

How do you start the day?

It doesn’t matter where I am or how little sleep I have had, I always get up before the sun. I work out with a two and a half hour kick ass series of exercises that are sort of taken from the military and my own training experience. After that workout you are ready to catch the tiger by the tail.

There is no question that you are physically fit, how do you maintain your mental health?

My mental health comes down to re flecting – am I up holding the ethics and morals I believe in?

Am I upholding the values I have come

to cherish? If I feel I am, then I think my mental health is in balance.

You are very open in discussing person al issues in Find A

Way. What does “find a way” mean to you?

Whether you are looking to fulfill a dream or whether you are in a do or die circumstance, such as facing cancer, you can find a way if you just don’t give up; dig down to every ounce of your resources; but also have the grace to say, I turned every cor ner, I overturned every stone; I tried and now I have to find my way to peace and grace and let this dream go. When I say find a way, I say get up, get engaged with your own life and the lives of others.

You recently announced Everwalk, a movement crusade. What is your focus with this project?

We have become a sedentary society. We have forgotten what simple movement is. You don’t have to be a triathlete, just get up and walk. Walk before the day starts, walk after dinner with your friends, or walk two miles to get lunch. We are kicking it off in Au gust at the Ohio State Fair.

You can find more information about Nyad’s walk at everwalk.com.

“I can look in a mirror and certainly see that I have lines on the face and breasts that are hanging a little lower than they used to. I am aging, but I don’t feel any of the ravages of time at the moment.”

© Dawn Blomgren © Dawn Blomgren

© Christi Barli

Are You a Home Shopping Addict?

By Caitlin Watzke

Home shop ping chan nels make it easy to make purchases from the comfort of your couch. They present viewers with a “buy now” urgency, and they allow customers to divide purchases into monthly pay ments, which may make items seem more affordable.

If boxes from home shopping channels

are piling up on your doorstep, or if you have gone into debt from making too many purchases from those channels, you may have a shopping addic tion.

Use the Bergen Shopping Addiction Scale, developed by researchers at the Faculty of Psychology at the University of Bergen in Norway, to recognize symptoms of shopping addiction.

BERGEN SHOPPING ADDICTION SCALE

Answers: (0) completely disagree (1) disagree (2) neither disagree nor agree (3) agree (4) completely agree

1. You think about shopping/buying things all the time.

2. You shop/buy things in order to change your mood.

3. You shop/buy so much that it negatively affects your daily obligations (e.g., school and work).

4. You feel you have to shop/buy more and more to obtain the same satisfaction as before.

5. You have decided to shop/buy less but have not been able to do so.

6. You feel bad if you, for some reason, are prevented from shopping/buying things.

7. You shop/buy so much that it has impaired your well-being.

If you scored “agree” or “completely agree” on four or more of the seven items, you may have a shopping addiction. If you think you have a shopping addiction, you may want to visit a therapist who can provide cognitive-behavioral treatment, join the closest Debtors Anonymous group or get credit counseling.

Home shopping channels make it easy for consumers to shop from the comfort of their couches

Pickpocket Alert! Financial Defense Tips

By Patricia Danflous

Who do you trust with your money? Your spouse? Son? Daughter? Neighbor who retired last year? The guy who keeps sending you postcards with investment promises and lunch invitations? It seems like everybody has a recommendation, doesn’t it?

It is a challenge to enjoy life’s later years and maintain a healthy cushion for cruises, a new car or roof repairs. Unfortunately, the effects of aging may increase your vulnerability to financial scams or the need to rely on outsiders.

The Certified Financial Planner (CFP) Board of Standards, Inc., advises

seniors to be on the defensive when it comes to investments, retirement programs, savings certificates and banking. If you are considering working with a financial planner – and it is never too late to do so – ask if he or she is providing advice under the “fiduciary standard of care.” A CFP certified adheres to professional standards and a code of ethics.

Keep these suggestions in mind:



If you don’t under stand what is recom mended, don’t buy it.

 Never buy any thing or provide personal information over the phone. You don’t have to be po lite – just hang up.

 If you meet with a financial professional, meet in his or her of fice, not your home.

 If it sounds too good to be true, you may be heading for trouble.

 Enjoy that free lunch, but remember the invitation comes with a sales pitch.

 Don’t hesitate to ask how much an investment will cost you. Find out about commissions, transaction feels and internal expenses that will come out of your pocket.

 Consider a reverse mortgage carefully and make sure you work with a lender approved by the Federal Housing Administration (FHA). Never sign over your property deed as part of the reverse mort gage process.

Spring has finally arrived. The sun is shining and a breeze is blowing. Grab the grandkids, follow these simple instructions to make your own kites, and head outdoors for some good old-fashioned fun!

MATERIALS

• One 24-inch wooden dowel or straight stick

• One 20-inch wooden dowel or straight stick

• Craft knife

• Ruler

• Pencil

• Lightweight string, twine or fishing line

• Large piece of paper or heavy duty trash bag

• Scissors

• Tape • Ribbon

INSTRUCTIONS

1. Using craft knife, cut notch into each end of wooden dowels. Make sure notches run in the same direction.

2. Use ruler to make mark 6 inches from end of longer dowel and 10 inches from end of shorter dowel.

3. Match up marks to place shorter dowel cross wise over longer one. Notches should be paral lel to ground.

4. Tie string tightly around center of dowels, making X shape with string.

5. Thread string through notches to create diamond shape. Wrap around frame twice.

6. Pull end of string to ward center of kite, wrap tightly around both sticks and tie knot.

7. Lay frame on paper and trace. Cut around outline, leaving several inches for a margin.

8. Fold edges of paper taut over string frame and tape down.

9. Punch small hole through top and bottom tips of kite.

10. Cut piece of string 2 to 3 feet long. Tie one end through top hole and one end through bottom hole to form bridle.

11. Attach one end of remaining string to bridle.

12. Tape or tie 6-foot long string to bottom end of kite. Tie bows onto string to form tail.

13. Decorate!

Smoke Alarms Save Lives

By Patricia Danflous

According to National Fire Prevention As sociation (NFPA) studies, almost two-thirds of home fire deaths resulted from incidents in homes with no smoke alarms or no working smoke alarms. Smoke alarms are key to a resi dential fire escape plan. The right kind of smoke alarm – and one with working batteries – cuts the chances of dying in a reported fire in half. Working alarms give you early warning so you can get out early. NFPA recommends the fol lowing guidelines for home smoke alarms:

Install smoke alarms inside and outside each bedroom and sleeping area, up stairs and downstairs.  Large homes may need extra smoke alarms.  Use interconnect ed smoke alarms. When one smoke alarm sounds, they all sound.  Test all smoke alarms at least once a month. Press the test button to be sure the alarm is working.  There are two kinds of alarms. Ionization alarms are quicker to warn about flaming

fires. Photoelectric alarms are quicker to warn about smolder ing fires. It is best to use both types.

 A smoke alarm should be on the ceil ing or high on a wall. Keep alarms away from the kitchen to reduce false alarms. They should be at least 10 feet from the stove.

People who are hard-of-hearing or deaf can use special alarms. These alarms have strobe lights and bed shakers.  Replace all smoke alarms every 10 years.

Meet Me In St. Louis

By Suzanne Fox

LODGING

St. Louis Union Station, once the larg est and busiest train station in the world, is now one of America’s great marketplaces. It first opened in 1894 but ceased operation in 1978. It reopened in 1985 as the largest adaptive re-use project in the United States.

Today, the National Historic Landmark has been dramatically restored and redevel oped as a DoubleTree hotel. The Grand Hall, formerly the main ter minal, is breathtaking

with stained glass and a 65-foot barrel vaulted ceiling. With plenty of comfortable seating, it’s a great place to mingle and watch the hourly 3D light dis play.

Book a room on the Executive Floor and enjoy complimentary hot breakfast, snacks and hors d’oeuvres. The station runs special train excursions at cer tain times of the year.

ATTRACTIONS

The St. Louis Gate way Arch is a mustsee. This is where

St. Louis Union

Hotel

St.

St.

a nation reached the great river and halted, staring into wide, wild lands. In St. Louis, the United States ended and the wild began. Forest Park is one of the largest urban parks in the United States. In 1904, it hosted the Louisiana Purchase Exposition, which drew more than 19 million visitors. It is home to the St. Louis Art Museum, St. Louis Science Center, St. Louis Zoo, Jewel Box Greenhouse, Mis

souri History Museum and Muny Theatre. It features a 7.5-mile biking path, an ice skating rink and a lake with paddleboats and canoeing.

Photos, clockwise:

Union Station Grand Hall © 2016 Double Tree; St. Louis Gateway Arch; Jewel Box Green house in Forest Park © Mark Schierbecker; Union Station Stained Glass Light Show © 2016 DoubleTree

NYDJ:

Denim Made to Make Women Feel Great

By Whitney Alexandra | Photos by Eric Eastman

Women often complain of denim not fitting well, not complimenting the right areas or being too small in places. Let’s face it: Shopping for jeans has never been easy, often times leaving women with a lack of self-esteem by the time they are finished shopping. Lisa Rudes Sandel was working with her father, George Rudes, at women’s sportswear maker St.

Germain when she noticed this issue and decided to make a jean for women who were facing this struggle.

In 2004, Not Your Daughters

Jeans (NYDJ) was launched, and a rev olution in the fit and comfort of denim for women began. Ms. Sandel’s goal was to create a denim line that would fit women’s bodies perfectly, helping them look and feel fabulous. Only NYDJ has Lift Tuck® Technology designed to slim from within and make you look and feel a size smaller. Each style features a patented criss-cross panel design inside to trim your stom-

ach in front, with curve-contouring construction where you want it most.

NYDJ technology works. Once you wear them, you will be hooked!

No matter what your daily agenda has ahead of you, shopping for denim can be an enjoyable experience again. NYDJ technology has truly improved many women’s con fidence. Available in a variety of wash es and styles, you will be sure to find the perfect pair of denim that you can

VISIT: www.NYDJ.com or shop at your local retailer.

wear for all occasions. NYDJ has now expand ed their collection to include dresses, tops

and sportswear. Oh, and be sure to purchase one size down!

Acupuncture An Option for Aches and Pains

By Tami Charbonnet

The Chinese have practiced acupunc ture for thousands of years. In the Western world, we often grimace at the idea of needles being inserted into our bodies, but we should consid er acupuncture as a holistic approach to relieve aches and pains.

While most Western prac titioners study the systems of

the body, Eastern practitioners focus on a “system of energetic meridians that course through out the body.” (Hong Wellness Clinic) In acupuncture, there are specific pressure points allowing a pathway or connection to the body’s energetic meridian or “chi.” If we have pain, energy is considered negative and may be relieved by accessing specific pressure points with acupunc ture.

Researchers at the Mayo Clinic have found that each acupuncturist has a unique style and often combines aspects of Eastern and Western approaches to medicine. To determine which acupuncture treatment will benefit you most, your practitioner may ask about your symptoms and lifestyle and examine:

The parts of your body that are painful

The shape, coating and color of your tongue

The color of your face

The strength, rhythm and quality of the pulse in your wrist

According to renowned holistic physician and author, Andrew Weil, M.D., the goal of acupuncture is to restore a balance of energy in the body and help relieve symptoms of serious disorders, including:

Anxiety

Depression

Nausea and vomiting

Rheumatoid arthritis

Osteoarthritis

Fibromyalgia

Migraine headaches

Fatigue

Chronic lower back pain

Dental pain