Welch News Active Living 6

WINTER 2020

MEL'S KITCHEN ARE YOU TIRED OF FEELING

Squishy?

BECAUSE NOT EVERY SALE SAVES MONEY

You

Reframing Winter: TAKE A LOOK ON THE BRIGHT SIDE

contents Winter 2020

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3 GRANDCHILDREN

Tech Tips for Keeping Up with the Grandkids 4 COVER STORY

Executive Publishers H.G. FOX, SR. SUZANNE FOX Copy Editor LIZ MCGEHEE Contributing Writers TAMARA CHARBONNET PATRICIA DANFLOUS MICHELE ROBERT POCHE ANJA SPRINGTHORPE Production Manager DEBBIE WELDON

Creative Director JENNIFER CABALLERO Art Director TRA PHAM Graphic Design CLAIRE THOMAS Web/Digital Design NEAL BOYD Sales Team VIVIAN DUGAS MELISSA FOSTER

© 2020 Jumpstart Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services, igofox.com The information contained in Active Living is intended for educational purposes only. A reader should never substitute information contained in Active Living 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 Living and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in IActive Living. Readers should not use the information in Active Living 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.

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Reframing Winter: Take a Look on the Bright Side 6 WELLNESS

Tired of the Daily Grind?

Try this Substitute for Coffee 8 FEATURE

Mel's Kitchen

10 FINANCE

Because Not Every Sale Saves You Money 12 NUTRITION

When Life Gives You Lemons…

You Get Great Nutrition 13 EXERCISE

Tired of Feeling Squishy?

14 FUN

Nostalgia, Facts and Games

GRANDCHILDREN

Tech Tips for Keeping Up with the Grandkids

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band concert Monday, dancing on Tuesday, soccer practice Wednesday -- life gets busier every year. These days, kids have lives of their own, and the best way to keep up with them is to jump in with both feet and learn their language.

It’s spoken fluently in two of the most popular forms of social media for the younger generation today. Both apps are free, so download one of them, and create an account to get started.

SNAPCHAT  Learn your grandchildren’s usernames and “add” them, then have them “add” you back.  Use the app’s camera to exchange goofy pictures (zany “filters” optional).  View the “story” they create with pictures that

they take throughout the day. You can also message each other privately with the app.

(Note: None of these pictures or messages is saved to your phone unless you elect to do so.)

INSTAGRAM  Learn your grandchildren’s usernames and “follow” them, then have them “follow” you back.  Use the app’s camera to take pictures (“filters” optional), or upload them directly from your phone’s camera roll.  View pictures taken and posted by your grandchildren.

(Note: While some kids might not mind your comments, most would prefer that you only “like” their pictures by pressing the heart symbol.)

For more detailed instructions, visit dummies.com or wikihow.com and search the app.

“Grandchildren

are the dots that connect the lines from generation to generation.”

– Lois Wyse

Reframing Winter: TAKE A LOOK ON THE BRIGHT SIDE

By Derek Tyson

I

f you tell someone it’s the most wonderful time of the year after Christmas, things may come to blows here in Appalachia.

Once the holiday spirit leaves the area, it can feel like the longest time of the year. We’re left with dull browns after the beautiful fall colors burn out, naked trees shivering in the winter winds atop our mountains.

It’s almost a way of life to complain about the weather around here, no matter the season. But I have never heard a tree complain about the weather.

They know it serves a purpose.

As the leaves fall from the trees and litter our yards, it’s easy to forget the miracle occur-

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ring before us. Nature is a cycle that constantly restores itself and we too are a part of this ebb and flow.

The leaves may not be on the trees, but the forest is not without. The fallen leaves break down over time to feed the soil so the forest can continue on.

We too, can look at winter time as an opportunity to do this.

Some of us start the New Year out with a passionate image of our ideal selves. Self-improvement is always a wonderful thing, but the problem with resolutions is they’re based on lacking something.

Winter time encourages life to move at a slower pace so why can’t we spend these

months restoring ourselves? Instead of focusing on what we’re lacking, why not take time to nurture our own growth so we can really tackle our goals in the New Year?

It’s easy to fall into the trap of ‘lacking’ something. The problem all arises from one little word: when.

I’ll be happy when I shed these pounds. I’ll be happy when I’ve got a nest egg in the bank. I’ll be happy when this cold weather is gone.

The problem with when is it’s a hard time to really put your finger on. When could be tomorrow, the next month or a year from now. The double edge of that ideal self-image

Overlooking the City of Welch, WV upon the first snow of the season this year. Photo by Rebecca Key

is that despite the intoxicating feeling of your dream self, we’re all trapped in this one moment: now.

If we want to be healthier, why not take the shorter days as a time to catch up on lost rest. Why not warm our homes and the bellies of our family as the cold winds whip outside?

(See Mel’s Kitchen on page 8 for something new to try!)

They say there is no bad weather, only bad clothing. Instead of griping about the cold, remember that the sun is still shining. Bundle up and brave your way outside.

Just like the animals, there is no wrong way to go about it.

The bears sleep winter away, the birds go somewhere warmer but others stay right where they are.

Take the cold days as time for reflection and planning. Part

of realizing that goal is making a plan of action to get there.

Farmers aren’t off work during the winter, they’re busy planning the growing season!

Winter time always puts a halt to our busy plans, but sometimes it’s better to go with the flow than resist the current.

Take time to put something back into the tank so it can carry you through the New Year!

Winter 2020

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WELLNESS

TIRED OF THE DAILY GRIND? TRY TEA INSTEAD OF COFFEE

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By Anja Springthorpe

ccording to the Harvard Public School of Health, more than 50% of all Americans consume coffee on a daily basis. While drinking moderate amounts of coffee is associated with health benefits, such as reduced risk of depression or type-2 diabetes, coffee often is a main culprit for consumption of excessive calories, as it is regularly laden with creams, sugars and syrups. Furthermore, coffee can be an irritant to the gut and can increase blood-pressure, and therefore, may best be avoided by sensitive individuals.

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But what to do when the craving for a cup of coffee hits?

Herbal infusions may be the key. Made by steeping prepared herbs, fruits, roots or leaves in boiling water, herbal infusions are largely caffeine-free, making them a safe choice if caffeine is off-limits. Different herbal infusions not only provide different tastes but also bring along different benefits for health and wellbeing.

Dandelion and nettle leaf infusions support detoxification and reduce water retention.

Meanwhile, peppermint and chamomile infusions have been found to aid digestive functions and reduce bloating, so they are best enjoyed after a meal. To get a restful sleep, try passion flower infusion, which helps you rest and combat stress.

If you can’t live without the pick-me-up effect of coffee, try yerba mate tea, an infusion made from dried South American holly leaves. Yerba mate contains caffeine-like compounds, which have stimulating effects that increase alertness and energy. Even better, yerba mate tea also appears to provide some protection from food derived bacteria, such as E. coli, salmonella and listeria.

Herbal infusions are zero calories, caffeine-free and can be enjoyed either hot or cold, making these drinks a healthy, convenient and tasty alternative to coffee.

For restful sleep, try passion flower infusions, which helps you rest and combats stress.

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Winter 2020

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FINANCE

BECAUSE NOT EVERY SALE SAVES

YOU MONEY

By Michele Robert Poche

“A bargain ain’t a bargain unless it’s something you need.”

P

– Sidney Carroll

icture it. You’re in the checkout line. You’ve adhered to your list religiously. Then you see it: a yellow, tweed jacket that has been twice reduced and is now only $19.99. You don’t like how you look in yellow, but the original price was $99! How can you resist, right?

Wrong.

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Buying something simply because it’s on sale is a lose/ lose situation, resulting in a cluttered house and an empty bank account. Before you grab your wallet, ask yourself this question: Would I pay full price for this item?

If the answer is no, you probably don’t need it. So how can you safeguard yourself against these moments of weakness?

com or bizrate.com) to find the item at a steep discount.

No gimmicky sales needed!

Carry cash.

If you’ve followed Take inventory. steps 1-3, you should Canvass your home know what you’re buying and list any items you purchased but never use. as well as its cost. So you Your number of impulse know how much money to bring. If possible, leave buys will likely be eye credit cards, debit cards opening. And you’ll get a better idea of what you and checkbooks at home.

They create the illusion of a truly need. bottomless budget.

Pinpoint your Be in the right purchase(s). mindset.

Before walking into a store or visiting a website, Don’t shop when tired, give some thought to what hungry, rushed or stressed as these emotions can affect it is you actually want. your spending habits. Yes, Don’t settle for less. that means you’ll almost Plan ahead.

Use price compari- never go shopping. Isn’t that the whole point? son tools (pricegrabber.

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NUTRITION

WHEN LIFE GIVES YOU

LEMONS…

YOU GET GREAT NUTRITION!

Starting your day with one 8-ounce glass of water with the juice and pulp from half a lemon not only helps your body to hydrate, but can provide as much as 70 percent of your daily recommended intake of vitamin C, supporting your immune system, skin glow and all round well-being.

By Anja Springthorpe

T

hought to originate from Asia, lemons these days are widely available and featured in countless recipes, skin care regimes and they add some zing to various refreshments. Despite lemons’ common use, their nutritional value is often somewhat overlooked.

Being a member of the citrus family, lemons deliver great amounts of vitamin C, which provides many health benefits, such as boosting the immune system. Studies found that immune cells are stronger and more effective in protecting from bacteria and viruses if ample of vitamin C is present in the body. It doesn’t stop there.

Vitamin C is an indispensable building block for the production of collagen, which is the structural component of skin, keeping it firm and taut. What’s not to like about that?

It is not only the juice of lemons which brings along great nutritional value. The pulp and peel of lemons contain pectin, a type of soluble fiber which attracts water from your digestive tract to form a gel. This gel

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supports healthy bowel habits and detoxification, prolongs satiety and is associated with healthy cholesterol levels. Adding not only the juice, but also the pulp and zest of a lemon to your recipes or beverages will raise the nutritional value by default.

Depending on location, lemons may not be in season all year

round, but that does not mean one can’t always enjoy the nutritional perks. Lemon juice can be frozen in ice cube trays and safely stored in the freezer for up to four months. Fresh is always preferable, as some nutrients may get lost in the freezing process, however, this is an easy and convenient alternative.

Vitamin C is an indispensable building block for the production of collagen

Model: Mimi Attba Porche, fitness studio owner, professional dancer, Certified Zumba Instructor

EXERCISE

ARE YOU TIRED OF FEELING “SQUISHY?”

A. UGI STAND

1. G rasp Ugi Ball with both hands.

2. H old in front of body with a 90-degree bend in the elbows.

3. Keep elbows close to the ribs.

4. S tand upright with a long spine, eye gaze forward.

5. P lant heels in a wide stance outside the line of the hips 6. B race the core tightly for 30 seconds.

7. R epeat this move 5 times or move onto option B.

TONE-UP WITH THE UGI BALL!

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By Tami Charbonnet

he Ugi ball is a colorful, updated version of the classic medicine ball.

The Ugi’s feel is much different than a medicine ball. It is made from brightly colored leather and has an uneven “squishy” feel.

As soon as you pick up a Ugi Ball, your sense of touch is immediately sparked. You feel the sudden need to kneel on it, stand on it, hold it, squat or lunge with it, and even plank on this ball. The softness makes the surface unstable. As a result, the core has to work extra hard to stabilize. This means you get more muscle tone with no impact. Exercising for 30-40 minutes every day with the Ugi

Ball is a safe, fun and effective way to work every muscle group.

As a trainer, my favorite full-body Ugi Ball exercise is the stand to squat to press. This combined grouping of 3 exercises is an easy way to begin and stay challenged by your “Ugi” goals. Move through each exercise focused on being one step closer to your goal. Regardless of your current fitness level, there are options for everyone. Begin with option one and work your way to option 2 and then 3. Eventually, you will be strong enough to push through all 3 options. With time, perseverance and determination, you will conquer 5 -10 sets of the entire Ugi Ball sequence.

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. —Thomas A. Edison

B. UGI SQUAT

1. From Ugi Stand 2. Bend the knees and drop the hips as close to the knees as possible.

3. K eep the chest lifted, elbows close to ribs and the ball in front of body.

4. Hold squat position for 15-30 seconds.

5. Repeat this sequence beginning with option A 5 times or move onto option C.

C. UGI PRESS

1. From Ugi Squat 2. Come back to standing position 3. Keep 90 degree bend in elbows 4. Press the Ugi Ball upward toward the forehead 5. H old at forehead keeping bend in elbows 6. H old for 15-30 seconds keeping the core braced tightly 7. Relax, drop the ball and repeat sequence A, B, and C for 5 to 10 sets.

Winter 2020

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FUN

DID YOU KNOW THESE ELVIS FACTS? 5.

6.

SUDOKU

7.

He was the biggest taxpayer in the United States in 1973.

He once met with the Beetles, who he considered to be a bad influence on American youth.

His favorite actors were James Dean and Marlon Brando. Brando was not a fan.

He was outlived by his

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WHAT THINGS COST… 1959 New House: $30,000 Annual Salary: $5,000 New Car: $2,200 Gas: 25¢ Bread: 20¢ Milk: $1.01 Postage Stamp: 4¢

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grandmother, Minnie Mae. He loved pro-wrestling.

He nicknamed Muhammed Ali “The People’s Champion” and gave him a robe with this stitched across the back.

10. Former father-in-law to king of pop, Michael Jackson, who suffered a similar, pre-mature death by overdose.

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2017 New House: $350,000 Annual Salary: $73,298 New Car: $34,300 Gas: $2.49 Bread: $2.42 Milk: $3.09 Postage Stamp: 47¢

SUDOKU ANSWER KEY

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4.

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Elvis had a black belt in Karate and was the first entertainer to perform the sport in an American film.

His manager, Tom Parker, turned down a role costaring Marilyn Monroe.

He never toured outside of North America and Hawaii. He was planning his first European tour when he died.

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COMMUNITY RESOURCE PAGE

Winter 2020

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