SPRING/SUMMER 2015
A Health and Wellness Magazine of McHarrie Life Senior Community
Have Fun in the Sun THE ANCIENT HEALING
Nature & Yoga FOR PEACE OF MIND
Power ofHeat
Joan Procopio of McHarrie Towne
Delicious Salad Recipe Inside
McHarrie Pointe Celebrates 5th Anniversary
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I
f you have ever wondered why you feel more relaxed at the beach, science holds the key. When you breathe in, the sea air contains minerals and negatively charged ions that reduce stress; combat free radicals, and improve alertness and concentration.
McHarrie
Independen
McHarrie Place
Health & Rehabilitation Center
The sound of the waves alters your brain’s wave patterns, producing a state of instant Admissions: 315-638-2521 M c H a r r i e To w n e relaxation. Independent Living McHarri Several years ago, an environmental psychologist Founda Mathew White studied data from 2,750 individuals McHarrie Pointe M c Hstudy a r rof i epeople’s P l a c eenin Natural England’s two-year Assisted Living Health & Rehabilitation gagement with the natural environment. He found that Residence Center spending time in nature is associated with positive feelAdmissions: 315-638-2525 ings including happiness and calmness but the degree to which the positive feelings occurred had to do with McHarrie Life Sage Court what kind of natural surrounding it was. Urban parks F o u n d a t i o n Memory Care @ McHarrie Pointe were the least effective and the coast was the most Admissions: 315-638-2525 effective. People living in coastal towns and villages reported higher levels of health, happiness and wellbeing than non-coastal residents.
Undoubtedly, a trip to the ocean is a great way to relax M c H a r r i e To w n e and unwind. So consider a vacation to the coast—find Independent Living a quiet spot on the beach, read a good book, walk Admissions: 315-638-1172 barefoot in the sand, go swimming, take a nap, or just To request information about our programs, listen to the ocean waves. M catH a r r i M c H a r r i e P l aplease c e call 315-638-2521 or visit our website Assisted Health & Rehabilitation It will do your heart, mind and soul a world of good. www.mcharrielife.org. Resid Center LifeTimes is a publication of McHarrie Life Senior Community 7740 Meigs Road McHarrie Life Baldwinsville, New York 13027 Foundation 315-638-2521
Mark Murphy, CEO
Thank you to Tim and Lisa Ballantyne, of Ballantyne Landscaping and Garden Center in Liverpool, New York for sharing their garden for our cover photograph of McHarrie Towne resident, Joan Procopio.
LifeTimes Editor: Kelly O’Neill-Rossi Director, Development & Marketing If you would like to add/remove your mailing address information, please email krossi@mcharrielife.org. McHarrie Life Senior Community is a not-for-profit organization that offers a continuum of healthcare programs and services for older adults including; independent living at McHarrie Towne, assisted living and memory care at McHarrie Pointe, and short-term rehabilitation and skilled nursing care at McHarrie Place. All programs and services are conveniently located at 7740 Meigs Road in Baldwinsville, New York.
TAKE JUST FIVE MINUTES TO A
Whole New You! A
re you stressed out and overwhelmed? Do you feel like there is never enough time in the day to accomplish everything you need to do? Over the past 10 years, meditation has grown in popularity to help ward off the debilitating effects of stress in our everyday lives. According to the John Hopkins University Research, just five minutes a day of meditation has proven to ease psychological stresses like anxiety and depression. It also reduces blood pressure and increases brain function. So why not give it a try? 1. Find a quiet place to relax. Turn on soft music, or listen to relaxation sounds like ocean waves. 2. Set a timer for two minutes, sit in a comfortable position, and close your eyes. 3. Inhale and exhale slowly and deeply through your nose three or four times, then breathe naturally. 4. Focus on the music, keep breathing steadily, and try to stay in the moment. If you find your mind wandering, bring yourself back to the music. 5. When the two minutes are up, you will feel more calm and relaxed. 6. Feel free to add longer durations of meditation to reach 10 minutes or more per day. 7. It takes practice but you can and will feel better!
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Memory Boosting Super Foods
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Don’t Pass the Salt, Please
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The Ancient Healing Power of Heat
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Nature and Yoga
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Have Fun In the Sun and Burn Calories, Too
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A Generous Soul
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Cast, Hook & Reel! Volunteers Make It Happen
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McHarrie Pointe Celebrates Five Year Anniversary
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SPRING/SUMMER 2015
MEMORY BOOSTING
SUPER FOODS
That May Protect Against Dementia By: Sue Brady, RD, CSG, CDN Registered Dietitian
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o thrive, your brain needs the right combination of nutrients. A brain-healthy diet is low in fat and cholesterol, reduces the risk of heart disease and diabetes, and encourages good blood flow to your brain. Certain foods may play a role in protecting brain cells: Dark-skinned fruits and veggies, like kale, spinach, broccoli, prunes, raisins, blueberries, and red grapes, are rich in antioxidants thought to protect cognitive function while aiding in the reversal of cognitive decline. Cold-water fish, such as halibut, mackerel, salmon, trout, and tuna, contain healthy omega-3 fatty acids, which slow the accumulation of brain-clogging plaques.
Keeping your mind active with brain exercises, maintaining an avid social life, and participating in daily exercise helps to retain memory. Even mild activities like leisurely walks, cooking, gardening, playing cards, and cleaning, help to keep your brain sharp, and vocabulary retrieval strong. Sedentary people in the bottom 10 percent of physical activity levels were more than twice as likely to develop Alzheimer’s disease as their more active peers. Consider adding or increasing the following super foods in your daily diet for optimal brain health.
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1 Fruit, Vegetables & Leafy Greens: l Having a good amount of vitamin B is essential to
your health. You can find this vitamin in foods such as; bananas, broccoli, pineapple, peppers, apples, & leafy greens. l A study published in 2008 found that individuals
who were folate deficient were 3.5 times more likely to develop dementia. What’s more surprising is that those who were not folate deficient but had low folate measures were also at significantly increased dementia risk. l To make sure you get sufficient folate, make aspara-
gus a frequent addition to your meals since one cup of these green spears will fulfill nearly 66% of your daily folate needs. l Other great sources of folate include; citrus fruits,
beans, broccoli, cauliflower, beets, lentils and leafy green vegetables such as spinach and turnip greens. l There are now even more reasons to eat an apple a
day. Quercetin, found in abundance in the skins of apples, has been found to protect brain health.
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Cranberry Orange Salad A great source of Vitamins A & C, B vitamins, omega-3, antioxidants & healthy oils. Ingredients: 8 Tbsp almonds, sliced 1 Tbsp sugar 1 Tbsp red wine vinegar + 1½ Tsp 2 Tbsp olive oil + 2 Tsp 2 Tbsp dried cranberries 1 Tbsp dijon mustard 1½ cloves of garlic
¼ Tsp salt ¼ Tsp black pepper 1 Tbsp honey ¼ of a red onion, sliced 1 cup mandarin oranges 1 bag spring salad mix
Instructions: Preheat oven to 375 degrees. Place sliced almonds in a single layer sheet pan; sprinkle with sugar and toast in oven for 5 minutes until nuts begin to brown. Watch carefully. Cool. In blender or food processor, combine vinegar, oil, cranberries, mustard, garlic, salt, pepper and honey. Blend or process until smooth. In large bowl, toss the almonds, onions and greens with vinegar mixture until evenly coated. Place mandarin oranges on top. Serve. Nutritional Information: 1 cup serving: 286 calories, 6.8 grams of protein, 16 grams of fat.
2 Omega-3 Fatty Acids: l Omega-3 fatty acids have been tied to heart
and brain health. Foods such as fish, especially tuna, salmon, trout, sardines, and mackerel along with dark green leafy vegetables, flaxseed and vegetable oils, are high in omega-3 fatty acids. l Aim to eat at least two to three servings of
oily fish each week to supply your body with inflammation-fighting compounds. l According to a study conducted by Tufts Univer-
sity in Boston, subjects who consumed an average of three servings of oily fish a week had almost 50 percent lower risk of Alzheimer’s disease and dementia.
3 Coffee & Chocolate l Research shows that caffeine blocks inflammation
in the brain, specifically adenosine receptors, which can start a chain reaction that begins the mind’s cognitive decline. According to the Mayo Clinic, four cups of coffee a day or less appears safe for most people. Too much caffeine can cause insomnia, irritability, stomach upset, and rapid heartbeat. l Dark chocolate contains flavonoids which appear to re-
verse subtle memory loss that comes with normal aging. They also reduce cell damage, lower blood pressure, and improve vascular function. Milk chocolate does not offer the same health benefits as dark chocolate due to its high milk and sugar content. Aim to consume 1-2 small squares of dark chocolate with a 70% or higher cocoa content for maximum health benefits.
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PA T ’ N
E H T SS
Salt, DO
PLEASE!
D
The Saltiest Restaurant Meals in America 1. PF Chang’s Hot And Sour Soup Bowl 7,980 milligrams. 2. Applebee’s Appetizer Sampler 6,260 milligrams. 3. PF Chang’s Dan Dan Noodles 6,190 milligrams. 4. On The Border Firecracker Stuffed Jalapenos with Original Queso 5,760 milligrams. 5. Chili’s Texas Cheese Fries 5,310 milligrams of sodium and 119 grams of fat. 6. TGI Friday’s Jack Daniel’s Ribs And Shrimp 5,140 milligrams. A side of fries increases this number by nearly 1,000 milligrams of sodium. 7. Applebee’s Sizzling Skillet Shrimp Fajita 5,140 milligrams. 8. Chili’s Chicken Crispers (Honey Chipotle Style) 4,910 milligrams of sodium, and 81 grams of fat. 9. Cheesecake Factory Sunrise Fiesta Burrito 4,600 milligrams. 10. Chili’s Boneless Buffalo Chicken Salad 3,730 milligrams. (SOURCE: HUFFINGTON POST)
id you know that most Americans consume twice the recommended amount of sodium needed each day? Consuming too much sodium may cause your body to retain water, and puts extra stress on your heart and blood vessels. This may lead to high blood pressure, heart attack, or stroke. Surprisingly, our bodies only need 200 mg of sodium each day, but the average person consumes 3,400 mg of sodium a day. The American Heart Association recommends 2,300 mg of sodium or less in your daily diet. For those with high blood pressure, the recommended amount is 1,500 mg.
So where is the sodium hiding in our everyday foods?
Frozen Dinners & Pizza
Bagel & Cream Cheese
800 – 2,625 mg
694 mg
200 – 350 mg for two slices
Cottage Cheese
Pancakes
White Bread (plain)
819 mg for 1 cup
740 mg for 4 plain pancakes
for two slices
Deli Meat & Cheese
408 mg
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Canned Vegetables
Spaghetti Sauce
Butter
730 mg
554 mg in a ½ cup
215 mg in 1 tablespoon
Bran Muffin
Soup
Vegetable Dip
Table Salt
or more for one cup
750 mg
760 mg in 8 tablespoons
2,300 mg in 1 teaspoon
Vegetable Juice
Pre-Packaged Pasta Mixes
for 1 cup of cream-style corn
546 mg
Marinades & Salad Dressings Up to 1,024 mg in 1 tablespoon
479 mg for one cup
Dill Pickles
Condiments
1,181 mg for 1 kosher pickle
334 mg in 2 tablespoons of Ketchup
Cereal Up to 250 mg per cup
1,020 mg in 1 cup of beef Rice-A-Roni
A few tips to help you cut back on your sodium intake.
✗ Limit your consumption of restaurant food. ✓ Eat fresh fruits and vegetables. ✗ Avoid processed foods like bacon, chicken nuggets &
store-bought cookies. ✓ Prepare meals with fresh herbs and sodium-free spices. ✓ Buy low-sodium, or no-sodium products. ✓ Read food labels carefully, especially the serving sizes.
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he Roman Baths of Bath, England were completed in 1897. For a small fee, guests were encouraged to relax, socialize, and soak in the mineral soaked water. A natural steamy hot spring fed the main bath to reach a temperature of 110 degrees. Underground furnaces maintained by slaves kept the slate floors and water hot throughout the day. Romans believed the natural spring water was a sacred gift from God, and it cured illness, relieved pain, cleansed the body, and relieved stress. Today, the Roman Baths in England remain a top tourist attraction in the world with nearly 1,000,000 visitors each year.
Mary Dunham of Camillus, (left) with her therapist, Kristin Lorence, receives diathermy as part of her knee rehabilitation therapy.
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THE ANCIENT HEALING
Power of Heat
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he concept of heat therapy dates back more than 2,000 years ago when the ancient Romans and Grecians used it for healing purposes by means of water, stones, and cloth wraps. During the 1800’s, the Romans built a world-renowned natural hot springs bathhouse in Bath, England to encourage relaxation and alleviate pain and illness. The springs were rich in calcium, magnesium, hydro-carbonate, sodium and sulfate, with significant content in fluoride and metabolic acid. Visitors were encouraged to both soak in the hot spring pools, and drink the mineral rich waters from special fountains. Today, heat still remains a safe and effective treatment for pain and healing but, fortunately, advanced technology evolved from steamy hot natural spring water to high tech equipment with lasting effects. In the early 1900’s, German physician Carl Franz Nagelschmidt designed the first prototype
apparatus of diathermy, and soon after, it was introduced into practice. So how does diathermy work exactly? A large scope is placed over the location of pain or swelling. Electromagnetic waves heat up the muscle, causing cellular metabolism to speed up and blood flow to increase. The increased metabolism and circulation accelerates tissue repair. The heat helps the tissues relax and stretch, alleviates stiffness, and enables patients to move more easily so they can participate in rehabilitation more comfortably. Deemed an “old time” modality, shortwave diathermy has undergone major improvements in recent years to enable physical therapists to help patients better cope with pain, edema, circulation, arthritic pain, as well as increase joint range of motion, and decrease muscle tone and spasms,” say Lori Crawford, Director of PT at McHarrie Place. Although not ideal for all situations, it has become an effective, non-pharmaceutical method to address some of these issues. With new technology, user-friendly equipment, and proven results, shortwave diathermy is making its way back into the sub-acute rehabilitation setting. Last year, over 500 people successfully completed short-term rehabilitation at McHarrie Place. “Our professional staff utilizes the most advanced cutting-edge technology, equipment and techniques to enable patients to recover, and become even stronger and healthier than they were before their surgery or illness,” says Crawford. n
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SPRING/SUMMER 2015
Nature and Yoga The Perfect Combination for a Peaceful Mind
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he sights and sounds of spring are upon us, and what better way to feel refreshed and renewed than to bask in the warm sunshine and listen to the birds in the trees? “Nature just takes me away,” says McHarrie Towne resident Joan Procopio with a smile. After retiring from her lifetime career as a social worker, Joan and her husband, Fran, moved to McHarrie Towne in 2003. “We discovered birding together, and often took leisurely walks along the Erie Canal with our binoculars,” says Joan. In addition to her love of nature, she has embraced a number of community activities including; guiding the McHarrie Towne book club, spearheading the residents’ Christmas Giving Project, singing in the chorus, serving as her “street representative” to inform neighbors of
upcoming programs/changes, playing weekly Mah Jongg, and participating in yoga. “When yoga was offered, I knew I wanted to experience it. Years ago, I had meditated daily for stress relief, and with the hope that yoga would offer some of the same benefits as meditation, I decided to join the group,” says Joan. Eight years going strong now and officially a seasoned “yogi,” Joan remains faithful to her practice. “There is a feeling of camaraderie in the room, with all of us there to make some kind of difference in ourselves. We have practiced different ways of breathing to help calm the mind. Although I need to modify some poses due to an old shoulder injury, I find myself grateful for what I am still able to do. Learning not to judge myself has been hard, but with yoga, I am better able to appreciate what I can do today,” says Joan. Yoga developed in India 5,000 years ago as a comprehensive system for well-being on all levels: physical, mental, emotional and spiritual. According to Yoga Journal, 16 million people practice yoga in the United States today. Yoga helps people of all ages and fitness levels raise their quality of life in such diverse areas as
SPRING/SUMMER 2015
fitness, stress relief, flexibility, wellness, vitality, mental clarity, pain management, healing, peace of mind and spiritual growth. Joan’s husband, Fran, died of pancreatic cancer in 2004, but with the loving support of her two daughters, family and friends, she was able to find peace and happiness again in her life. In time, her friendship and bond deepened with long-time neighbor and friend, Bob LaBelle. “We shared an emotional intimacy after Fran died, as Bob, too, had lost a spouse,” she says. Together over the past 10 years, Joan and Bob have enjoyed each other’s company and taken nearly 70 camping trips in New York State parks. “Camping,” she says, “is a wonderful way for me to find peace and contentment.” “It seems strange to me that the very personal experience of yoga—that intimate awareness of one’s breathing, body and spirit—can translate into a need to be more in tune with the outer world around us. In modern lingo, it could be said of yoga, ‘You can’t take care of anyone else unless you take care of yourself first.’ And that’s what keeps me coming back to class every Friday,” she says. n
Meet the oldest living yoga instructor in the world
—Guinness Book of World Records
Tao Porchon-Lynch
TERESA KENNEDY
Camping at Rollins Pond in the Adirondacks (below) and visiting friends’ home on Craine Lake, Hamilton, NY. (right)
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96 YEARS OLD l Practicing
yoga for over 70 years teaches yoga full-time (57 years) l Participates in competitive ballroom dancing (her partner is 70 years younger than her) l Lives in Westchester, New York l Creator of instructional DVD’s l Author l Motivational speaker l Wears high heels l Follows a vegetarian diet l Drinks wine l Eats chocolate l Takes no medication l Has no illness or disease l Believes age is just a number l Currently
“In my head I’m still in my 20’s, and I have no intention over ever growing up.” Tao recently published her memoir, Dancing Light: The Spiritual Side of Being Through the Eyes of a Modern Yoga Master.” To learn more, visit her website at www.TheTaoExperience.com
More New Neighbors Are Coming in 2015!!
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fter an incredibly long, snowy and record-breaking cold winter, the work on the remaining 10 homes (20 units) will begin once the weather cooperates. We hope to have all of our new neighbors moved in by October 2015. Our residents have had a number of fun activities to get to know each
other—the St. Patrick’s Dinner Party with corned beef and cabbage was a big hit. We have a very full calendar of events each month. It’s completely up to our residents as to how much they want to participate. As always, if you would like more information about McHarrie Towne’s Independent Living, please feel free to contact us at 638-1172. —Janet Dauley-Altwarg, Director
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SPRING/SUMMER 2015
Have Fun in the
SUN
and burn calories, too!
Benefits of Water Exercise: 1 Buoyancy minimizes stress on joints
2 Strengthens muscular endurance
3 Increases core strength 4 Promotes flexibility 5 Improves cardiovascular conditioning
6 Burns enormous
amount of calories
7 Keeps the body
cool during exercise
8 Adjustable to every fitness level
9 Great way to spice up normal routine
10 Less risk for injury
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Water aerobics class. Lap swimming at a light pace.
550 calories
400-500 calories
How good is it for you?
(Calories burned per hour based on a 150 lb. person)
Stand-up paddle board yoga.
500-700 calories
Water exercise is a safe, fun and wonderful way to workout. Whether it’s in your backyard pool, a public pool, or lake, it’s the perfect summer exercise! For more information about water exercise classes, contact your local YMCA.
Deep water jogging with a floatation belt.
600 calories
Shallow water walking at a fast pace with your arms in the water for resistance.
450 calories
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Generous Soul Remembering an impassioned friend with a heartfelt vision for McHarrie Life
J
Dolores Tulloch
ohn and Dolores knew each other when they were growing up in Yonkers, New York, but John didn’t really ‘discover Dolores’ until the summer of 1948 when he came home after his sophomore year in college. It didn’t take long for them to realize that they “belonged together.” John was in college on the GI bill, with two years remaining toward his engineering degree; Dolores placed her ambition of becoming a registered nurse on hold, and the couple married in 1950. Dolores achieved her goal; she graduated as a registered nurse the same year her oldest son graduated from high school. Throughout her nursing career, Dolores worked in intensive care at St. Joseph’s Hospital, and in coronary intensive care at Memorial Hospital. Together the couple raised two sons and one daughter; eventually four grandsons and three great-grandchildren completed the Tulloch clan. During retirement, Dolores continued her devotion to healthcare. For over two decades, she was active on the board of directors at Syracuse Home, serving as president of the board for two terms. She was a
lifetime member of the Auxiliary, as well as president of the Auxiliary. In the early 1990’s, Dolores was an integral part of the vision and development of McHarrie Towne independent retirement community. John recently moved to McHarrie Towne. Dolores was an equally strong advocate of assisted living for those in need. While Dolores did not live long enough to see McHarrie Pointe and Sage Court come to fruition, she enjoyed reviewing the blueprints and plans that would make McHarrie Life a complete senior care continuum. John recently made a magnificent major gift to McHarrie Life Foundation in memory of his beloved wife, Dolores. He describes his gift as his way to commemorate the tremendous love Dolores had for Syracuse Home. She would often tell him that it is “far and away the best nursing home around because of the care residents received from the professional staff.” “Dolores did what she did quietly,” remarked John, “she never sought out recognition; she lived a life of service, she knew how to work with people.” —Audrey Gibbs, Director of Philanthropy
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Left to Right: Audrey Gibbs, Director of Philanthropy, Mark Murphy, CEO, Sharon BuMann, Sculpture Artist, and Dolores Tulloch at the 150th anniversary celebration of Syracuse Home in 2001.)
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Volunteers
McHarrie
Cast, Hook & Reel!teers make it happen! n u l Vo
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n all-time favorite outing for the residents of McHarrie Place, fishing is a great social activity for volunteers and residents alike. “Many of our residents enjoyed fishing when they lived at home. We love to bring those favorite experiences to their lives today, and our volunteers help make it happen,” says Teri Tarolli, volunteer coordinator at McHarrie Life. Last year, 80 active volunteers contributed over 6,000 hours to help with resident activities, day trips, friendly visiting, and much more. “This summer, we are taking our residents to baseball games, the New York State Fair, a boat ride, fishing, and shopping. We always need volunteers to help with trips, spend time with residents, and participate in daily activities. We welcome people of all ages and backgrounds to share a special skill, hobby or talent with our residents, too,” says Tarolli. For more information about volunteering, contact Teri Tarolli at 638-2521. n
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Fishing adds years to your life.... and life to your years. —HOMER CIRCLE
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McHarrie Year An e v i Pointe tes F n iv
Cele b
e
ry rsa
ra
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festive afternoon of live music, delicious food and drinks kicked off McHarrie Pointe’s anniversary celebration on April 15th. Residents and their families raised their glasses in salute to one of the most successful assisted living programs in Central New York history. “The past five years have been very rewarding. It was a pleasure making our dream a reality in the world of assisted living communities. McHarrie Pointe is a beautiful, warm and inviting home to over 45 residents, and we are honored to have their care and trust placed in our hands,” says Maggie Reap, Director of Resident Services at McHarrie Pointe. “Our resident family members experience peace of mind knowing their loved ones are safe and well cared for.” Assisted living is the ideal option for those who need help with daily activities, but want to continue living life to its fullest. With a full array of engaging lifestyle choices, residents enjoy many daily activities including; new and innovative exercise classes, walking group, happy hour, day trips, dance lessons, movie nights, bowling, and much more. “Our staff works very closely with residents, developing strong bonds that go way beyond clinical relationships. We treat our residents like family. It’s one part of our program that truly sets us apart from others,” says Reap. In addition to its advanced healthcare program and engaging lifestyle choices for residents, McHarrie Pointe is also deemed the most beautiful, luxurious residential living community in Central New York. “We frequently hear from residents and family members during the tour that McHarrie Pointe is, by far, the most beautiful residential living community they have ever seen,” says Reap. “It makes us feel good to offer the very best in assisted living.” n
In their own words.. . “It’s a welcoming environment, and when my wife lived at Sage Court Memory Care, she received excellent care. It is nice to be a part of a community that gives you peace of mind.” —DICK KALEY
“I am a quilt maker. This is the ideal place for me. All the necessary things in life are done for me… And… I have nothing to do except make quilts in a very comfortable place. I am a happy camper!” —ALDINE COLLEY
“I love it here! I loved it from the very start… when I first came to visit. This home for me…has a lot of good points. I have a lot to be thankful for. The best part about living here is the staff! — LEE BOND
“Feeling comfortable is a way of life here.” —JACK DOBBINS
MCHARRIE LIFE FOUNDATION 7740 MEIGS ROAD BALDWINSVILLE, NY 13027
NON-PROFIT ORGANIZATION U.S. POSTAGE
PAID BALDWINSVILLE NY PERMIT #6