Active Seniors Issue 18

DEEPENING RELATIONSHIPS WITH GROWN CHILDREN SPRINGTIME GARDENING FOR SENIORS

FUN AND MESS FREE?

YELLOWSTONE NATIONAL PARK

SPRING

Water Aerobics Water Aerobics

THE #1 SAFEST EXERCISE FOR SENIORS

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CROQUETTE Salmon Salmon

By Amber Insbrook

INGREDIENTS

• 1 can pink salmon

• 1 large egg

• 1/4 cup flour

• 1 tsp paprika

• 1 tsp salt

• 1 tsp white pepper

• 1 bunch green onions-chopped

• 1/4 cup corn

• Coconut oil

DIRECTIONS

 Remove bones from salmon. Rinse and drain. Place salmon in a medium sized bowl

 Flake apart then add egg, seasonings and green onions and mix

 Sprinkle flour on mixture while mixing. Stop adding flour once you have a mixture firm enough to make into balls or patties.

 Form 2 oz patties–you may need to add flower to keep them from sticking.

 Place in heated skillet with coconut oil. Cook on both sides until golden brown.

Serve with the rest of the corn and sour cream

Irvin

Iverson

Palmer

Lang Wood

DEEPENING RELATIONSHIPS WITH G rown Children G rown Children

By Alex Ingram

As a senior, having a strong relationship with your grown children can bring immense joy and fulfillment. However, it can sometimes be difficult to maintain that connection as your children begin to lead their own lives. Stay in regular communication with your children.

While it may seem like a small thing, regular phone calls or text messages can go a long way in keeping the relationship strong. This can also be a great way to stay informed about what is happening in their lives and to offer your support and guidance.

Make time for regular visits.

Even if your children live far away, making the effort to see them in person can help to strengthen the bond between you. If you are unable to travel, consider setting up regular video calls to stay connected. Show an interest in your children's lives and to actively listen when they talk to you.

Ask them about their interests, their work, and their families. Showing that you care about what is happening in their lives can help to build trust and create a deeper connection. Share your own experiences and knowledge with them.

As a senior, you have a wealth of experience and wisdom to share, and your children may be eager to learn from you. Consider writing down your life story, or sharing your family

history, which can be both a way to connect with them and also to pass on important family history and tradition.

Finally, try to find common ground and shared interests. This can be a great way to bond with your children and create shared memories. It can also be a great way to spend quality time together and to create new traditions.

Maintaining a strong relationship with your grown children as a senior requires effort and commitment. But by staying in regular communication, making time for regular visits, showing an interest in their lives, sharing your own experiences, and finding common ground, you can deepen the relationship with your grown children and enjoy the time you have together.

WHAT IS A WHAT IS A

By Angela Irvin

ARoth IRA is a type of individual retirement account that offers several benefits for those planning for retirement. One of the key advantages of a Roth IRA is that it allows for tax-free withdrawals in retirement. This is because contributions to a Roth IRA are made with after-tax dollars, meaning that the money has already been taxed. As a result, the account holder does not have to pay taxes on withdrawals made in retirement.

Another benefit of a Roth IRA is that it offers flexibility in terms of contributions and withdrawals. Unlike tradition-

al IRAs, there are no required minimum distributions for Roth IRAs, meaning that the account holder can leave the money in the account for as long as they want. Additionally, contributions to a Roth IRA can be made at any age, as long as the account holder has earned income.

A Roth IRA also offers the potential for long-term growth. Since the money in the account has already been taxed, the account holder can invest in a variety of assets without worrying about the potential tax implications. This means that the account holder can invest in

stocks, bonds and other investments that have the potential for long-term growth.

Finally, Roth IRA offers estate planning benefits. Roth IRA assets pass to beneficiaries tax-free, unlike traditional IRA assets, which are subject to income tax when withdrawn by non-spousal beneficiaries.

A Roth IRA is an important component of a retirement plan. The tax-free withdrawals, flexibility in contributions and withdrawals, potential for longterm growth and estate planning benefits make it a valuable tool for those planning for retirement. It's important to consult with a financial advisor to determine if a Roth IRA is the right fit for your retirement plan.

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EATING NUTRITIOUS WHEN YOU'RE NOT HUNGRY

We’re older, we’re not as hungry and our bodies are changing which makes our nutritional needs different. Smaller, more frequent meals can help seniors manage appetites and maintain weight. How do we make sure our frequent nibbles give us the nutrients we need?

FOCUS ON NUTRIENTDENSE FOODS

Focus on eating nutrient-dense foods that are rich in vitamins, minerals and antioxidants. This includes fresh fruits and vegetables, whole grains, lean protein and healthy fats. Pick up a small vegetable tray in the produce section of the grocery. You can have a fresh meal for under $10.00.

INCLUDE PROTEIN

Protein is essential for building and repairing tissues, and it helps to maintain muscle mass as we age. Aim to include a source of protein in each meal, such as eggs, dairy, poultry, fish or beans.

LIMIT PROCESSED FOODS

Processed foods are often high in added sugars, unhealthy fats and salt, and they provide little nutritional value. Instead, opt for whole, unprocessed foods that are as close to their natural state.

STAY HYDRATED

As we age, our sense of thirst may diminish, so it's important to stay hydrated. Avoid sugary drinks, as these can add empty calories to your diet.

DON'T SKIP MEALS

Skipping meals can lead to low blood sugar levels, which can result in feelings of fatigue, confusion and irritability. It's important to eat regularly, even if your portions are smaller.

TRY NEW FOODS

Trying new foods can help keep your diet interesting.

By Nellie Palmer

Experiment with different recipes and ingredients to find new foods that you love.

COOK FOR YOURSELF

Cooking for yourself is a great way to control the ingredients and portions in your meals. Use healthy cooking methods, such as roasting, grilling or steaming. Avoid frying or deep-frying. Air frying is a healthy alternative to frying in oil.

DINE WITH OTHERS

Eating with others can be a fun and social experience, and it can help you maintain a healthy diet. Dine with friends, family or neighbors, and enjoy a variety of nutritious meals together. Set an alarm to eat at least a small meal or snack of nutritious food every few hours. Six small meals a day will help keep your energy up from dusk till dawn.

"Bon Appetit"

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SEMI-HOMEMADE

Blueberry and Brie

Blueberry and Brie

By Nellie Palmer

HERE’S AN EASY FOURINGREDIENT TURNOVER THAT EVERYONE WILL LOVE. FROM BREAKFAST FOR YOUR GRANDCHILDREN TO BRIDGE NIGHT WITH FRIENDS, THESE TURNOVERS WILL BE YOUR FAVORITE GO-TO QUICK AND EASY DELECTABLE.

INGREDIENTS

• 2 cans crescent roll dough

• 1 can blueberry pie filling

• 12 oz fresh blueberries

• Powdered sugar

• Brie or other soft cheese–use what you have and experiment!

INSTRUCTIONS

 Pre-heat oven to 350º F. Mix the fresh blueberries with the pie filling.

 Roll out the crescent roll dough into 8 squares.

 Pinch the diagonal seam together so the filling does not spill out.

 Place a slice of brie or other soft cheese on one side of each rectangle.

 Spoon blueberry mixture on top of cheese–about 2 tablespoons, then fold over and pinch around edges.

 Double-check all seams to make sure your turnovers are completely sealed.

 Bake at 350º F for 20 minutes or until golden brown.

 Remove from oven and let cool for 10 minutes before dusting with powdered sugar. Serve warm.

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Springtime

Gardening For Seniors

By Anastasia Imbornone

Springtime is a magical time of year, a time of new beginnings and growth. Gardening is a wonderful activity that offers numerous physical, mental and emotional benefits. Whether it's planting a vegetable garden, creating a flower bed or simply tending to a few potted plants, gardening is an activity that can bring joy and fulfillment to seniors.

One of the many benefits of gardening for seniors is the physical activity it provides. Gardening is a low-impact form of exercise that can help you stay active and improve your overall health. Activities such as digging, planting and weeding all provide gentle movement that can help improve strength, flexibility and coordination. Additionally, the fresh air and sunshine can help you get the daily dose of Vitamin D that your body needs.

Gardening is also an excellent way to reduce stress and improve mental health. The repetitive and calming nature of gardening activities can help you relax and focus your mind. The process of growing and caring for plants can also

provide a sense of purpose and satisfaction, helping you feel productive and fulfilled. For those who live alone, gardening can provide an opportunity to connect with others. Community gardens are a popular option, offering you the chance to socialize and work together on a shared project. For those who are unable to participate in physical gardening activities, simply being around plants and flowers can bring joy and comfort.

Springtime gardening offers numerous opportunities for you to get creative and express your individuality. From selecting plants and flowers to creating unique garden designs, gardening provides a blank canvas for you to unleash your creativity. This can be especially important for those who may be experiencing declining cognitive function. Gardening can help improve cognitive function and reduce the risk of age-related cognitive decline.

There are several factors to consider when selecting plants and flowers for a senior's garden. One important consideration is safety. When selecting plants and flowers choose ones that are non-toxic and safe for you to be around. It's also important to choose plants that are easy to

care for, as this will make gardening more manageable. Another important consideration is accessibility. For those who may have mobility issues, it's important to choose plants that are easy to reach and care for. This may mean selecting plants that are shorter in stature or planting in raised beds.

plants that will provide color and interest throughout the growing season, as this will help keep the garden looking its best.

Select plants that are suitable for the climate and growing conditions in your area. This will ensure that the plants will thrive and provide a long-lasting source of enjoyment. Choose

Springtime gardening is a wonderful activity for seniors. It offers numerous physical, mental and emotional benefits, and is a great way to stay active, reduce stress and connect with others. Whether planting a vegetable garden, creating a flower bed or simply tending to a few potted plants, gardening is an activity that can bring joy and fulfillment. By considering factors such as safety, accessibility and climate, you can create a garden that is both beautiful and manageable, providing a source of enjoyment for years to come.

Water Aerobics

THE #1 SAFEST EXERCISE FOR SENIORS Water Aerobics

By Andy Iverson

EXERCISE IS ESSENTIAL FOR A HEALTHY LIFESTYLE, ESPECIALLY AS WE AGE. IT HELPS KEEP OUR BODIES ACTIVE, OUR MINDS SHARP AND REDUCES THE RISK OF NUMEROUS HEALTH PROBLEMS. FOR SENIOR CITIZENS, IT CAN BE DIFFICULT TO FIND AN EXERCISE THAT IS SAFE AND EASY ON THE JOINTS. AFTER ALL, AS WE GROW OLDER, OUR BONES BECOME WEAKER AND MORE SUSCEPTIBLE TO INJURY.

That's why, the number one safest exercise for senior citizens is none other than water aerobics. This low-impact workout is performed in a swimming pool, making it an ideal option for seniors who want to exercise without putting excessive stress on their joints. In water, the buoyancy of the water helps to support the body, reducing the stress on the joints and making it easier to move.

Water aerobics is a full-body workout that incorporates cardio, strength training and stretching, all in one. The resistance of the water provides an excellent workout for the muscles and also helps to improve cardiovascular endurance. The resistance of the water also helps to improve balance and stability, reducing the risk of falls, which is a common concern among seniors.

In addition to the physical benefits, water aerobics is also a fun and social activity. It's a great way to meet new people and enjoy the company of others while getting a workout. The social aspect of water aerobics is important for senior citizens as it can help reduce feelings of isolation and depression.

Water aerobics is also highly customizable. The intensity of the workout can be adjusted to suit each individual's needs and

fitness level, making it suitable for seniors of all abilities. Many pools offer water aerobics classes specifically designed for seniors, providing a supportive and inclusive environment.

It's important to consult with a doctor before starting any exercise program, especially for seniors. For those who have been given the green light, water aerobics is a safe and effective option that can provide numerous physical and mental benefits.

Water aerobics is the number one safest exercise for senior citizens. Its low-impact nature, fullbody workout and social aspect make it an ideal choice for older adults who want to stay active and healthy. So, why not hit the pool and get started on a new, fun and safe exercise routine today!

FACTS YOU SHOULD KNOW ABOUT & HOW IT CAN AFFECT YOU Atrial Fibrillation

By J. Lang Wood

Atrial fibrillation, often called AFib, is a common heart problem that occurs when the upper chamber of the heart beats irregularly in relationship to the lower chamber. As a result, blood flow from the heart is impaired, which can lead to serious consequences. Effective treatment is available to avoid these complications. Here are 8 facts you should know about AFib and how it can affect your health.

1 • ATRIAL FIBRILLATION IS A COMMON CONDITION

About 200,000 Americans are diagnosed with atrial fibrillation each year. Many people don't even know they have AFib until more troublesome symptoms develop. The health issue of AFib can be a concern for many years and can even be a lifelong problem for some people. Good management can help to prevent complications due to AFib from occurring.

2 • AFIB IS CAUSED BY A NUMBER OF ISSUES

The structure of the heart itself can often be the cause of atrial fibrillation. Aging is a factor in the development of AFib. If you have high blood pressure or heart valve problems, you are at risk for AFib. Anyone who has had a previous heart problem can develop AFib. Sleep apnea is associated with an increased risk of AFib. Thyroid problems and diabetes, as well as kidney and lung problems, also put individuals at

higher risk for atrial fibrillation. Obesity, the use of stimulants like alcohol, and family history are also risk factors.

3

•

AFIB MAY HAVE NO SYMPTOMS

Atrial fibrillation does not always produce any symptoms in the early stages, so you may not know you have a problem. Other people experience a pounding heartbeat, shortness of breath, or a feeling of weakness. Chest pain and dizziness can occur. You may find your ability to exercise is reduced. Your doctor can pro-

vide testing for AFib if you are considered to have risk factors for the problem.

4 • AFIB CAN CAUSE SERIOUS

COMPLICATIONS

Atrial fibrillation can cause blood clots, which can travel to the brain and lead to a stroke. This is why management of your atrial fibrillation is so important to your continued good health.

5 •

YOUR DOCTOR CAN PROVIDE TESTING FOR AFIB

If your doctor feels you are at risk for atrial fibrillation, they can provide testing to confirm the issue. Generally, tests such as echocardiograms and electrocardiograms are used to diagnose heartbeat irregularities. However, your physician may also do blood testing, chest x-rays and stress tests to diagnose AFib.

6

•

MEDICATIONS ARE AVAILABLE TO TREAT AFIB

A number of medications are used to treat atrial fibrillation. Blood thinners make it easier for blood to flow through the heart. Beta-blockers are a type of drug that reduces the heart rate. Calcium channel blockers and anti-arrhythmia drugs are also helpful.

7 • OTHER MEDICAL PROCEDURES CAN ALSO TREAT ATRIAL FIBRILLATION

Your doctor may advise other types of procedures to treat your AFib. Cardioversion is a procedure that uses an electrical shock to restore proper rhythm to the heart. Cardiac ablation is a minimally invasive procedure to change the electrical signaling in the heart.

8 • REGULAR DOCTOR VISITS WILL HELP MANAGE YOUR AFIB

Regular visits to your doctor will ensure that you have the medication to control AFib heartbeat irregularities. Your doctor can also recommend additional procedures to help your heart beat more efficiently if needed.

Although atrial fibrillation can lead to serious complications, it is a manageable condition that doesn't have to have a negative impact on your lifestyle. Your doctor can help you to manage your AFib successfully, so you can enjoy an active life for many years.

Fun AND Mess Free?

By Angela Irvin

Painting is a fun and creative activity that is enjoyed by people of all ages, including children and grandparents. However, traditional painting methods can be messy and difficult to clean up, especially when working with young children. One way to make painting a mess-free activity is by using zip lock bags.

Painting in zip lock bags is a great way to keep the mess contained, making it easy to clean up after the activity is finished. To get started, you will need some paint, paper and a few zip lock bags. First, fill each zip lock bag with a piece of paper and a small amount of paint. Next, seal the bags tightly, making sure to remove as much air as possible.

Once the bags are prepared, you and your grandchildren can start painting. They can use their fingers to create unique designs. The paint will not seep through the plastic, making it a mess-free activity. Your grandchildren will enjoy the feeling of painting without the worry of getting paint everywhere.

Painting in zip lock bags is also a great way to teach children about mixing colors. Encourage them to experiment with blending different colors of paint together to create new shades. They will be amazed at the different colors they can create.

Painting in zip lock bags is a great way to spend time with your grandchildren while also getting creative. This activity is perfect for

children of all ages, and is a fun way to bond with your grandchildren while teaching them about art and color. Clean up is easy, as all you need to do is throw away the paint-filled

bags. Next time you're looking for an easy, messfree painting activity to do with your grandchildren, give painting in zip lock bags a try.

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THE BEST SUPPLEMENT FOR A HEALTHY MIND

By Anastasia Imbornone

As we age, it's essential to take care of both our physical and mental health. While exercise and a balanced diet are crucial for overall wellbeing, supplements can also play a role in promoting a healthy mind for seniors. With so many options available, it can be difficult to know which one is the best for a healthy mind.

The number one supplement that is best for a healthy mind for seniors is Omega-3 fatty acids. These essential fatty acids are vital for brain health, as they help to improve memory, mood and cognitive function. Omega-3s are found in fatty fish such as salmon, mackerel and sardines, but for those who don't consume enough of these foods, a supplement can provide the necessary intake.

Research has shown that Omega-3s are beneficial for reducing inflammation in the brain, which is a key factor in age-related cognitive decline. They also help to improve the structure and function of brain cells, promoting healthy brain aging. Additionally, Omega-3s have been shown to reduce the risk of depression, a common condition among seniors. Another supplement that is beneficial for a healthy mind in seniors is B-complex vitamins.

B vitamins play a crucial role in brain function, as they help to produce neurotransmitters, the chemical messengers that allow communication between brain cells. B vitamins are particularly important for seniors as they help to reduce the risk of cognitive decline, depression and memory loss.

Vitamin D is another important supplement for a healthy mind. This vitamin helps to improve cognitive function, reduces the risk of depression

and promotes healthy brain aging. It's important for seniors to get adequate vitamin D, as low levels have been linked to an increased risk of dementia and other cognitive problems.

It's important to consult with a doctor before starting any supplement regimen, especially for seniors. However, for those who have been given the green light, Omega-3s, B-complex vitamins and Vitamin D are all safe and effective options that can help promote a healthy mind.

A healthy mind is essential for seniors, and supplements can play an important role in promoting mental wellbeing. Omega-3s, B-complex vitamins and Vitamin D are all excellent options for seniors looking to support their mental health. By incorporating these supplements into a balanced diet and exercise routine, seniors can ensure they are taking care of both their physical and mental health as they age.

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Yellowstone National Park

By Alex Ingram

Yellowstone National Park is an ideal destination for active seniors who are looking for a mix of natural beauty, outdoor activities and history. With over 2 million acres of wilderness, the park offers a wide variety of landscapes, from majestic mountains and pristine lakes to geysers and hot springs.

One of the main attractions of Yellowstone is the opportunity to see a variety of wildlife, such as bison, elk, bears and wolves. There are several scenic drives and hiking trails that offer great views of the park's wildlife and landscapes. For those who are less physically active, there are also several boardwalks and paved paths that allow visitors to explore the park's geysers and

hot springs without having to hike on rugged terrain. Yellowstone is also home to several historic sites, including Old Faithful and the Grand Canyon of the Yellowstone, which offer a glimpse into the park's past. The park offers a wide range of ranger-led programs, including guided walks, campfire talks and wildlife viewing opportunities. These activities provide a great way

to learn more about the park's natural and cultural history. The park has several visitor centers and restrooms, as well as a shuttle bus system that runs throughout the park, making it easy for visitors of all abilities to get around.

Yellowstone National Park is a great destination for seniors. It offers a wide range of activities for visitors of all abilities and is easily accessible, making it a great place to explore and discover.

OLD FAITHFUL

GRAND PRISMATIC SPRING

CHIPMUNK

BISON ON GRAND LOOP RD.

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Frittatas are the best Brunch food, especially when you are on a limited budget and limited appetite.

We created this recipe so that you could freeze the individual leftover portions.

You will need a six cavity muffin pan and a mixing bowl.

INGREDIENTS

• 4 Large Eggs

EasyFreezable Frittata for One Easy

• 1/4 cup heavy cream

• 1/8 cup warm water

• 2 tsp white pepper

• 1/2 cup chopped tomatoes

• 1/4 cup chopped green onions

• 1/2 cup plus 1/4 cup grated Asiago cheese ( any substitution works fine)

• 1 tsp pink Himalayan salt

DIRECTIONS

 Combine eggs, cream, water, salt and pepper.

Whisk together until well blended and frothy.

 Add tomatoes, green onions and cheese.

 Fold together until incorporated evenly.

 Spray muffin pan with non-stick spray.

 Divide mixture evenly among the muffin pan wells.

 Sprinkle top with Asiago cheese.

 Bake at 375 for 30 minutes or until firm.

 Freeze leftovers for a quick meal later.

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Spot the 6 Differences

(3) Fish tattoo on woman's leg

(2) Apple pie

(1) Flower on man's hat

Answer Key:

(6) Bouquet of flowers

(5) Cute dog

(4) Plate of baked chicken

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