October 2014 by Minnesota Good Age

OCTOBER OCTOBER2014 2014

MEDICARE ENROLLMENT

WHAT YOU NEED TO KNOW Page 28

! T I F G N I L E FE Programs offer free or low-cost

exercise options for seniors

Page 34

GAIN CORE STRENGTH Page 40

Embrace the Future

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CONTENTS

OCTOBER 2014 VOLUME 33 / ISSUE 10 PUBLISHERS Janis Hall jhall@mngoodage.com Terry Gahan tgahan@mngoodage.com GENERAL MANAGER Chris Damlo 612-436-4376 cdamlo@mngoodage.com

FITNESS FOR FREE! SilverSneakers and Silver&Fit programs offer low- or no-cost exercise options tailored specifically to ages 65 and older.

MEDICARE IN MINNESOTA

EXERCISES FOR CORE STRENGTH

Enrollment starts in October: Here’s what you need to know.

GOOD START MEMORIES 12 Bring back bridge!

MY TURN 10 The ‘Sisters of the Vis’ need you.

THIS MONTH IN MN HISTORY 12 Let’s go shopping.

GOOD HEALTH

GOOD LIVING

ASK THE PHARMACIST 14 Diuretics can be drug muggers.

FINANCE 20 Smart charitable giving

HOUSE CALL 16 Why are hospital costs so high?

HOUSING 22 Why we retired (early) abroad

CAREGIVING 18 You can care for loved ones from afar.

TECHNOLOGY 24 How to erase flash-drive data

OCTOBER 2014

BRAIN TEASERS

CREATIVE DIRECTOR Dana Croatt dcroatt@mngoodage.com

GRAPHIC DESIGNERS Valerie Moe Amanda Wadeson PAGE DESIGNER Kylie Beran CIRCULATION Marlo Johnson 612-436-4388 distribution@mngoodage.com

IN THE KITCHEN 26 Butternut squash soup for fall 42 36

CONTRIBUTING WRITERS Ross Blair Suzy Cohen Ryan Cook Jen Finstad Carol Hall Skip Johnson Dave Nimmer Lynn Pribus Richard Sherman Dr. Michael Spilane Carla Waldemar Nancy Wurtzel

SALES ADMINISTRATOR Kate Manson 612-436-5085 kmanson@mngoodage.com

FROM THE EDITOR 8 Taking care of your health

CAN’T MISS CALENDAR

EDITOR Sarah Dorison 612-436-4385 editor@mngoodage.com

50,000 copies of Minnesota Good Age are distributed to homes and businesses metro-wide. Minnesota Good Age (ISSN 2333-3197) is published monthly by Minnesota Premier Publications. Minnesota Good Age, 1115 Hennepin Ave. S. Minneapolis, MN 55403 © 2014 Minnesota Premier Publications, Inc. Subscriptions are $12 per year.

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FROM THE EDITOR ////// SARAH DORISON

FINDING FITNESS When it comes to health and fitness, we all know what we’re supposed to do: Eat right. Get/stay fit. Cultivate a rich social life for a strong emotional support network. But, come on. If it were that easy, we wouldn’t need constant reminders and urgent calls to action from health authorities. Fortunately, when it comes to Minnesotans age 65 and older, at least one of the obstacles to achieving physical fitness is becoming far less common: Cost. Yes, thanks to two popular fitness options for older adults — the longstanding SilverSneakers program, as well as a newer program, Silver&Fit, many Minnesotans are taking fitness classes and joining health clubs for free. Free! What’s the catch? Well, there doesn’t appear to be one: Insurance companies that participate in these programs for Medicare-eligible adults are always seeking to control health-care costs. And they’ve found that older adults who stay fit don’t need as much medical care. It appears to be a win-win. Sure, some health clubs may charge a low one-time fee (or annual fees) for these programs. But the costs are nothing compared to the full price memberships offered to younger adults. And, in Minnesota, we’re special. Our state boasts a disproportionally high number of people who are eligible for these fitness programs, said Brett Hanson with American Specialty Health Fitness, the wellness company that administers the Silver&Fit program. Of Silver&Fit’s 2 million eligible seniors nationwide, 350,000 of them are in Minnesota, thanks to a high number of Medicare Advantage plans that offer fitness benefits, Hanson said, adding: “That is not the case in a lot of other states.” An additional 163,000 seniors are eligible for the SilverSneakers program. It’s no wonder Minnesota is so frequently named one of the healthiest states for seniors. (I’m not 65 yet, but I’d sure love access to low- or no-cost fitness.) Speaking of adults age 65 and older, this month’s issue also includes a story about the fall enrollment period for Medicare. Wow, is there anything more complex? If you’re overwhelmed by all the information coming out this time of year, be sure to reach out to the local organizations offering assistance. Senior Community Services, for example, is offering numerous “Navigating Medicare” classes starting this month. Feeling good — and actually being healthy, too — is certainly challenging. But, if you have the right resources (and actually use them), at least it won’t feel impossible!

Sarah Dorison, Editor

OCTOBER 2014

GOOD START MY TURN ////// DAVE NIMMER

6 SISTERS, 1 AMAZING MINISTRY O

ctober marks the 25th anniversary for four nuns, the The sisters know, in spite of my prayers, they’ll not escape Sisters of the Visitation, and the monastery they started the rigors and reductions of age. They could use a little help, in North Minneapolis to find solidarity with those who are some reinforcements for the future. destitute, disenfranchised, disabled or despairing. “In response to a readiness that we perceive in our hearts, During the past quarter-century, the sisters, now six, have the Sisters of the Visitation Monastery of Minneapolis are ministered to a drug dealer (shot and left dying on their front seeking to found a Visitation community of the laity alongside lawn), given music lessons to hundreds of children, organized the vowed, religious community,” the sisters wrote in a letter retreats (and support groups) for single mothers, made to supporters. sandwiches for the homeless and given bus tokens No religious vow will be required, but the sisters would to the carless. like a commitment of five years for anyone accepting Now they’re seeking a few good their challenge. They’re willing “civilians” — ordinary folks who to start with just two people, admire what these extraordinary who are willing to live in the sisters do — to start their own neighborhood, support themsmall communities, modeled after selves, interact with formal, (and also close to) their Northneighborhood groups and side monastery on Fremont and be friends with, available to 16th Avenue North. and supportive of those who The Vis sisters don’t just serve struggle with poverty, addicthe neighborhood: They light a tion, despair and depression. spiritual path for people like me, This isn’t for the faint of heart, seeking comfort when troubled but for the strong of spirit. The or terrified. sisters say they’ll be there to In my morning prayer, I always help with a little money, some solicit continued vigor and introductions to neighbors vitality for the sisters to sustain and neighborhood organizatheir ministry in an area that, tions and a lot of spiritual and they say, “so badly needs their emotional support. peaceful presence.” The truth They’re looking for people is I need their presence in my willing to give of themselves, to life. They give me faith. They folks who not only need a friend, PHOTO COURTESY OF VISITATIONMONASTERYMINNEAPOLIS.ORG bring me hope. And they teach but who also may not be easily me charity. Sisters of the Visitation Monastery of “fixed,” whose problems may Twelve years ago, they made Minneapolis include (front row, left to right) always be around. me an honorary nun, giving me Mary Margaret McKenzie, Karen Mohan and That’s the gift of presence the their Cross of Affiliation. I’ll go Katherine Mullin and (back row, left to right) Visitation community demonout of this life with that being my Suzanne Homeyer, Mary Frances Reis and Mary strates every day. greatest achievement. Virgina Schmidt. Mary Frances Reis gave me a

OCTOBER 2014

little lesson about it when I complained that the welfare mother I was trying to help never seemed to make any progress. “Dave,” she said, “you’re responsible only for the effort, not the result. Your gift is to show up, lend an ear, share a cup of coffee and let Betty know she’s not alone in the world.” In the end, whoever decides to accept the sisters’ invitation will probably share their gift of grace. They have, over the years, dealt with drug dealers and deacons, hosted archbishops and atheists and prayed with saints and sinners. When police raided a place near the sisters a few years ago, arresting the occupants for being in a disorderly house, the nuns noticed the assemblage on the front lawn on the hot day. They served lemonade to the police — and the perpetrators. Make no mistake: The sisters are anything but naive. They can spot a con or a phony a mile away. They’re always aware of their own flaws and foibles. They’re realistic, knowing fewer young women are drawn to the religious, celibate life they live. So, they put out the call to the laity. I’m not moving to the Northside to join them. That’s a step too far at this stage of my life. What I will do is give the good sisters some of my money, much of my time and all of my love. Anything else would make me ungrateful. Dave Nimmer has had a long career as a reporter, editor and professor. Now retired, he has no business card, but plenty to do. Send comments or questions to dnimmer@mngoodage.com.

OCTOBER 2014

GOOD START MEMORIES ////// CAROL HALL

BRING BACK BRIDGE! I

once bid seven no-trump and made it! In such moments, the game of bridge is exhilarating. My partner and I had successfully communicated and gotten the grand-slam bid just right. Through careful strategy, we outsmarted our opponents — who’d tried hard to set us — and racked up 1,000 points on the score sheet. I learned bridge in the early 1960s when it was fast gaining popularity. I was in my 20s then, and lessons were offered at the downtown Minneapolis YMCA. My friend Sandy Donahue and I jumped on them. We organized a group of beginners from the class who got together weekly to practice what we’d learned, with one experienced player there to mentor us in a game of skill and concentration. It took quite a while to catch on to its many facets — and gain expertise — but it’s paid off handsomely: Here I am, 50 years later, still playing, still enjoying. However, I play bridge only with other senior citizens. It’s become almost exclusively an old person’s game, with the average age being 67. Yet, it would seem that, given the challenge involved and the competition, bridge would have great appeal for youth. Beating out your oppo-

nents is fun. And, in addition, young people would benefit from the techniques necessary for winning, which require math skills, concentration and logical thinking. Because bridge is played with a partner, it also offers the opportunity to learn to work with others. Bill Gates and Warren Buffet concur. Both are passionate about bridge and have often played each other in tournaments. So enthusiastic were the two billionaires that in 2005 they anted up a million dollars to start a program to teach bridge in schools. It would fall in line, they hoped, with chess and ballroom dancing classes being taught in New York elementary and junior high schools. “You have to learn to understand your partner, to be tolerant, sympathetic, encouraging,” Buffet, age 84, said. “Those are skills that are not bad to have in life. There’s intellectual development involved and working as partners with people. If a lot of kids are exposed to bridge, a number of them are going to benefit in a very significant way.”

Young people would benefit from the techniques necessary for winning, which require math skills, concentration and logical thinking.

THIS MONTH IN MINNESOTA HISTORY

Let’s go shopping! The presence of large shopping centers in Minnesota is well known. Indeed, the Mall of America in Bloomington is the largest mall in America and boasts 40 million visitors a year, more than the combined populations of North Dakota, South Dakota, Iowa and Canada, according to its website.

OCTOBER 2014

However, the Mall of America is far from being Minnesota’s first venture into the arena of vast, indoor shopping centers. On Oct. 8, 1956, Southdale Center opened in Edina. It was the first indoor shopping center in the U.S. Designed by Victor Gruen, an Austrian immigrant, Southdale was

originally built to be much more than a shopping mall. Gruen envisioned the center to be a gathering place, similar to the arcades of European cities. He hoped his creation would become “the town square that has been lost since the coming of the automobile. It should become the center of this civilization.”

But school authorities turned them down, saying they didn’t want cardplaying in class. Looking at all the grey hair in the places where I play bridge gives me pause. It’s hard to imagine the game dying off as we senior players pass on. Ensuring this doesn’t happen with golf, which in recent years has suffered decline as fewer young people have taken up the sport, some local golf courses have designed programs teaching the game to youngsters. Twin Cities Senior Tennis Players Club likewise launched lessons for grade-school children, given by volunteer members. But young people aren’t being taught to play bridge, thus not carrying it forward. And the same is true of lutefisk. Only older Norwegian-Americans know how to prepare it, and young people refuse to learn. Uff da! Carol Hall lives in Woodbury. She’s a longtime freelance writer, a University of Minnesota graduate and a former Northwest Airlines stewardess. Send comments and questions to chall@mngoodage.com.

The 800,000-square-foot complex drew 75,000 visitors on its first day and provided services, too, including a post office and even a small zoo. While Southdale was a financial success, it didn’t become the civic center Gruen had envisioned, and he became a harsh critic of consumerist mall culture. Gruen returned to Vienna in his later years and passed away in 1980. — Minnesota Historical Society Staff OCTOBER 2014

G O O D H E A LT H ASK THE PHARMACIST ////// SUZY COHEN

Don’t let diuretics steal your body’s nutrients Q&A I have high blood pressure. My doctor

recommended a diuretic and another medicine to relax my blood vessels. Do you think I should take it?

I don’t know what’s right for you because I don’t have a view into your entire health picture. However, if you decide to take a prescription diuretic or other drug, there are certain things you need to know to stay safe. For example: Diuretics or “water pills” and other blood pressure medications in general, often cause you to pee out important nutrients. These nutrients are necessary to make other organs run efficiently. They’re needed for mood, sleep and muscle health. Drug-induced nutrient depletions are my pet peeve, so much so, I wrote a book on it! (Drug Muggers was a No. 1 Amazon bestseller, if that tells you how interested folks are in this issue.) Right now, I’ll explain how popular medications lead to new diseases. Having this information in your back pocket means you can say to your doctor, “Hey, I have these side effects. Do you mind if I supplement with some vitamins and minerals to offset the imbalance that my drug is creating?” Or you can say this, too, “Doc, are you sure I have this disease, or could it be a side effect from the first drug you gave me?”

OCTOBER 2014

Knowing about drug muggers enables you to put back what you’re peeing out. And when your nutrient status is restored, you’ll be less likely to be mistakenly diagnosed with a disease you don’t really have. Don’t take yourself off blood pressure medications without having a Plan B in place — and your physician’s approval. These drugs have a place and are used to reduce edema and fluid retention in your legs, and to ease the shortness of breath some people experience as a result of fluid in the lungs. Loop diuretics (furosemide, bumetanide): These reduce

calcium, magnesium, potassium, zinc, vitamin B1 (thiamine), vitamin B6 (pyridoxine) and vitamin C. Loop diuretics are the second biggest drug mugger I can think of, right behind acid blockers. When you take a loop diuretic, you can expect to become depleted in these nutrients within weeks, meaning all kinds

of symptoms pop up that look like new diseases. So, to make sure you don’t suffer while taking this medication, I suggest you get a high-quality form of each of those nutrients, or a medical food that’s approved by your physician. A multivitamin won’t do.

A Great Smile Says It All

Potassium-sparing diuretics

(amiloride, triamterene, spironolactone): These are considered relatively week diuretics and are often used in combination with stronger ones. These reduce calcium, zinc and folate. A reduction in these can worsen your ability to detoxify and rid yourself of poisons. They can weaken your bones, cause spasms, cramps, cardiac rhythm disturbances and poor libido. Want to learn more? Read a comprehensive version of this article on my website, suzycohen.com. Suzy Cohen has been a licensed pharmacist for almost 25 years. Send questions to info@pharmacist.com.

LEARN MORE Drug Muggers: Which Medications Are Robbing Your Body of Essential Nutrients — and Natural Ways to Restore Them by Suzy Cohen (Rodale, 2011)

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G O O D H E A LT H HOUSE CALL ////// DR. MICHAEL SPILANE

High hospital costs explained Y

ou spend four days in the hospital with pneumonia and the bill comes to $18,000. Your jaw drops. How could it possibly cost this much? The charges are high because hospital operating costs are high. Most hospitals do make a profit, but it’s relatively meager compared to the profit margins in other industries.

for a single day’s treatment. Medication used to dissolve a critical blood clot costs over a thousand dollars for a single dose. Pharmaceutical companies end up with most of the money, but the charges appear on the patient’s hospital bill. KEEPING THE LIGHTS ON

The average hospital has about 10 full-time employees for every occupied bed. There are nurses, aides, social workers, cooks, carpenters, engineers, librarians, pharmacists, technicians, dietitians, administrators, clerks, housekeepers and a host of others. (I didn’t include doctors, since they bill for services separately from the hospital.) And remember that the hospital requires staffing 24 hours a day, seven days a week. The salaries of employees account for the majority of a hospital’s costs, but there are lots of other items that add to the expenses.

The hospital building itself presents a large cost. Similar to homeowners, hospitals must make mortgage payments. At newer hospitals, these costs can add hundreds of dollars per day to a patient’s bill. And the hospital has to be heated, lit, painted and refurbished. Forget that the grass has to be cut, the garbage removed and the parking lots plowed — peanuts compared to other items. With a thousand telephone lines, the monthly phone bill is a monster. And eye-bulging sums are paid for insurance, most of it to protect against malpractice claims. All of these expenses have to be tallied and paid by the users of the hospital services.

TECHNOLOGY’S ROLE

WHO REALLY PAYS?

Modern hospitals make huge investments in equipment — intensive-care units with wall-towall monitoring devices, laboratory and X-ray units filled with machinery, plus hundreds of computers for storage and retrieval of data. All of this equipment is expensive to purchase and maintain — and much of it is quickly outmoded by advances in technology. An X-rayscanning machine that costs a million dollars, or much more, may be useful for only five years. Technology adds greatly to the quality of health care, but it also adds greatly to the final hospital bill. Drugs given to hospitalized patients can be staggeringly expensive. A potent intravenous antibiotic may cost hundreds of dollars

The itemized individual hospital bill is only a curiosity for most patients, since the bill is paid by a third party such as Medicare, Medicaid or an insurance plan. The bill is even a curiosity for these payers, since few of them pay on a fee-for-service basis. They typically pay a fixed, pre-arranged amount based on factors such as specific diagnoses or length of hospital stay. The final payment to the hospital most often is much less than the cost shown on the itemized bill. As you might guess, the third-party payers are less than generous in their payment arrangements, so many hospitals struggle with money issues. The hospital finance officer smiles if there is a dollar or two in the till at the end of the day.

WHAT’S BEHIND THE COST?

OCTOBER 2014

MORE COST, LESS RECOVERY TIME

With more illnesses being diagnosed and treated in outpatient or office settings, hospitalized patients are now more seriously ill than in the past. Care is more intense, more dependent on technology and much more expensive. About 30 percent of older adults admitted to hospitals for acute illnesses spend at least some time in an intensivecare unit. Anyone who has been hospitalized in recent years knows that hospitals are no longer places for resting. The evaluation and treatment are accomplished quickly, and the costs are accumulated quickly. Insurance companies and Medicare are placing extreme pressure on hospitals to keep charges as low as possible, and hospitals are responding by becoming more efficient. MORE TO COME

But continuing advances in medical science, technology and pharmaceuticals will predictably result in continuing escalation of hospital costs. The jaws of patients will drop even more when hospital bills are received in the future. Much of the cost of medical insurance, whether paid by an employer, an individual or the government, relates to hospital costs. Medicare estimates that 40 percent of its overall payments go to hospitals. So all of us pay for hospital services, whether we use them or not. And we pay a lot. Dr. Michael Spilane, now retired, spent more than four decades practicing and teaching geriatric medicine in St. Paul. Send comments or questions to drspilane@mngoodage.com.

G O O D H E A LT H CAREGIVING

Caring for a loved one from afar

BY J E N F I N S TA D

ong-distance travel makes me reflective. I think about the 337 miles between my parents’ home and mine. As I traveled last week on an Amtrak train to visit my folks, I couldn’t help but wonder if this type of travel would be useful when my parents require more assistance. We, as adult children, spread our wings and head out to conquer the world. But eventually we’re called back to the nest. We begin to step up when we’re needed, often while continuing on with our busy routines with our own families.

OCTOBER 2014

Then a diagnosis or a health concern for a family member indicates a shift in how things need to done — or more of our time is needed than the occasional phone call and visit. This level of need feels surprising, shocking even: We say, “But she was fine last time I saw her,” or “He’s been like that for a while.” We’re frustrated, nervous and, honestly, a bit scared. Having to balance your own family schedules and work on caring for your family member can be overwhelming and difficult to manage. Long-distance caregiving can be particularly challenging. Though we’re not physically there — doing many daily tasks for them — our minds go

there often. We wonder if they’re eating enough or if they’re taking their meds. We worry they might end up closing themselves off to the world. Distance away, however, needn’t make us feel helpless or remove us from the caregiver team. Even from a thousand miles away, there are many things we can do: Plan ahead: Work with your family

member or friend who needs help to have all their important records, information and release forms signed and ready to go. Find an Area Agency on Aging: Each

state has one and they’re a goldmine for resources in your caregiving journey. See n4a.org.

Work with a caregiver consultant or coach: And find a caregiving group in

your own area for support and help with strategizing. (Go to tinyurl.com/ caregivercoach to learn how to find a coach in Minnesota.) Hold a family meeting: Discuss future options for Mom or Dad as well as ways to fulfill their needs now. Text, Skype and FaceTime siblings and all interested parties — and don’t forget to include the older adults in question, if they’re able to take part. (Go caregiver.org/holding-familymeeting for additional tips and ideas.) Be familiar with local and far-away caregiving resources: You’ll be ready

to react — and adapt — when a care situation changes. Doing this research beforehand will ensure you know where to turn when unexpected situations arise. Find your role: Being a long-distance

caregiver is its own kind of special role — different but not easier than that of an in-town caregiver or family member: We research resources online that could be used to help our family member or friend from afar, we become transit experts as we find the least expensive ways to get from here to there, and we do our best to know the ins and outs of a diagnosis. We learn through mishaps how to make our voice heard — and for us to be recognized as part of the care team even if we’re thousands of miles away.

Whether you’re independent or need nursing care, we’re here for you 24/7!

Jen Finstad is a caregiver consultant and social worker at Amherst H. Wilder Foundation Caregiver Services in St. Paul (wilder.org). She’s also a member of the Twin Cities’ Metropolitan Caregiver Services Collaborative (caregivercollaborative.org) and Eldercare Partners of St. Paul (eldercarepartners.org).

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OCTOBER 2014

GOOD LIVING FINANCE ////// SKIP JOHNSON

Smart charitable giving If you haven’t got any charity in your heart, you have the worst kind of heart trouble.

If you can’t feed a hundred people, then feed just one. — Mother Teresa

— Bob Hope

n 2012, Guidestar, a clearinghouse for information about nonprofits, conducted a survey. Half — 50.5 percent — of the charities that responded said they received “a majority of their contributions” in October, November and December. We’re at the beginning of the annual period when those organizations are counting on you to help them continue their work into the next year. Not coincidentally, we’re also at the beginning of that time of year when you may feel more compelled to give. Whether you’re overcome with holiday spirit, looking for deductions on your 2014 taxes or a combination of the two, it’s important to make sure your donations count, both for you and for the recipients.

OCTOBER 2014

Donating to charity is often an emotional act. There’s nothing wrong with that. But it also should be a deliberate act. Taking the time to make decisions about where your money should go and how much of it should go there will help you be happier about your contributions in the end. This can be an expensive time of year with many gifts to purchase, parties to attend and travel to fund. That’s why I recommend making charitable contributions a line item in a larger holiday budget. Knowing how much you can comfortably give is the foundation on which all donation decisions will be based. Determining which organizations should receive your money is a very personal decision. Start with issues, causes or needs that matter most to you. Then seek out organizations that address them. But make sure those organizations are truly deserving of your money. There are several online resources that provide information about how charities spend their money. Guidestar and Charity Navigator, for example, provide information gleaned from charities’ tax filings so you can see what percentage of money donated goes directly to the work of the organization. Here in Minnesota, we’re fortunate to have the Charities Review Council (smartgivers.org). This organization has done the accounting work for you, publishing a list of more than 400 charities it has determined meet its accountability standards regarding “governance, finance, fundraising and public communication.” When donating to a charity, do so by check and write the official name of the charity on it. Make a note in your check register that it’s a donation. And, make sure you get a receipt. All of these steps

will help you make sure you stay within your budget. They’ll also help when it’s time to add it all up — and document it — come tax time.

It’s not just about being able to write a check. It’s about being able to touch somebody’s life.

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— Oprah Winfrey

It doesn’t take cash to make a difference. Many worthy charities accept myriad household items as donations, including cars, furniture, old clothing and other stuff cluttering up your basement or garage. Whether those items are put to direct use by the charity or sold to raise money, those things you no longer need or want can make a positive impact. Photograph or otherwise document your donation and also get a receipt for tax purposes. And then there’s what may be the most valuable resource you have to offer: You. Volunteering is a great way to give — and to see the direct impact of your gift. Whether it’s in the form of money, items or time, please be generous this holiday season. Many charities, and the causes they support, are counting on you. Skip Johnson is a partner at Great Waters Financial in New Hope, Minn. Learn more at mygreatwaters.com.

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OCTOBER 2014

GOOD LIVING HOUSING ////// AKAISHA KADERLIE

Why we retired abroad R

ecently we read a piece by Dan Barnabic outlining five reasons not to retire abroad (tinyurl.com/ retiringabroad). Our reaction? We believe there are two solidly different camps of folks when it comes to this issue — those who could easily move abroad and thrive, and those for whom that decision would be a disaster. We doubt the twain will ever meet — and they don’t need to do so. But we thought the reasons Barnabic gave were tired and bordered on fear mongering, which is silly. No one is pushing people to move overseas in their retirement and there’s nothing wrong with someone who decides to stay in the States during their golden years. There are valid reasons for each opinion — and plenty of room in retirement communities for everyone to have their place. Here are five reasons why we love living abroad. BETTER WEATHER

Some people enjoy having four seasons, but we haven’t spent time in snow country for decades. If we want snow or freezing temperatures, we can always visit mountains or the U.S. or Canada in the winter for a couple weeks. We definitely don’t want months on end of frigid wonderlands and we prefer the gentleness of tropical breezes. It’s easier on the wardrobe as well. And, since we carry everything

with us, it makes for lighter travel. One of our home bases is Chapala, Mexico. National Geographic claims this town has the second-best climate on the planet! And, boasting the largest expat community in the world, mostly U.S. and Canadian, its residents tend to agree. AFFORDABLE HEALTH CARE

Sure, we live in countries where language could be an issue, but it isn’t. Doctors in Latin America and Asia are often U.S.trained, speak English and are able to communicate about health issues. To be able to walk into a doctor’s office without an appointment is a huge benefit. And we often do so and have same-day or next-day service. From Thailand to Mexico to Guatemala, we’ve had our share of medical experiences with highly positive outcomes. BETTER COST OF LIVING

There are many reasons foreign countries can offer better cost of living. Less regulation, insurance and government intrusion are just a few. It’s not uncommon to be able to afford maids and gardeners for your home, whereas, in the States, the cost might be prohibitive. Dining out, entertainment options, even travel to the beach are all low cost compared to similar choices in the States. In Thailand, for example, a plate of stirfry veggies with chicken, pork or tofu costs $1.50. In Chapala, Mexico, a fine dinner out for two at an Argentine steakhouse might set you back $25 and even less in Antigua, Guatemala. Public transportation and taxis are readily available so you may be able to get around without owning a car — another major savings. CAMARADERIE, COMMUNITY

When people move overseas, oftentimes social stereotypes and cliques are dropped in favor of less pretentious friendships and community goals in the new location.

OCTOBER 2014

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ADVENTURE, FREEDOM

Every day isn’t the same-old same-old because even simple errands in a foreign country can be an adventure. There’s an overall new flavor to daily events. Regulation is noticeably less, and that has its appeal. There are more choices and lower taxes. Buying most prescription drugs is as easy as walking into a pharmacy and asking. There’s no need for a script from a doctor. Having an adult beverage on the beach while watching the sunset is morally acceptable. Smoking is permissible in common-sense locations. While living in a foreign country is definitely not for everyone, there are plenty of reasons why living overseas makes for a rewarding retirement lifestyle. The only way you’ll know is to try it for yourself. Don’t let anyone else decide for you.

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OCTOBER 2014

GOOD LIVING TECHNOLOGY ////// MR. MODEM

Windows 8 / reusing a recovery disk / formatting a flash drive Is Windows XP coming back? I’m thinking about buying a new laptop with Windows 8. Do you think Microsoft will keep this format in the future or will it go back to something like XP or the Windows 7 format? How do you feel about Windows 8?

Q&A

I think Windows 8 is fine. I like the touchscreen interface, which is what it was designed for, though it certainly can be used with a traditional mouse and keyboard. Historically, whenever a new operating system makes its debut, there are people who like it and people who don’t. Microsoft isn’t going to return to an older format because a few people complain, however. Windows 9 is already in the works and will be the next step in the evolution of Windows, but it isn’t going to revert back to something akin to Windows 3.1, 98, XP or even Windows 7. Time and technology move ahead — with or without us. When Windows 98 was released eons ago, there were some people who hated it because it represented such a big change from the previous version. The same thing occurred when XP replaced Windows 98. Over time people settled down and became comfortable with the new operating system and that’ll happen with Windows 8, as well. If you decide you don’t want Windows 8, you can still purchase Windows 7 on amazon.com or from other retailers. Is there a limit to how many times I can use my Windows 7 Recovery Disk to format my hard drive?

No, there’s no limit. And there’s no/low risk of overusing a Recovery Disk. Format away!

OCTOBER 2014

How do I delete all data from a flash drive so I can put new information on it?

Formatting a flash drive will wipe all data off the drive. If that’s what you would like to do, start by inserting the flash drive into a USB port on your computer. Click Computer (depending on your version of Windows), then right-click your flash drive icon and select Format. You’ll see the capacity of the drive and various bits of technical information nobody ever pays attention to. You might want to consider changing the Volume Label, which is the name that will appear next to the drive letter for your flash drive. I like to name my flash drives something short like “Morry” or “Edith,” but other people prefer something more descriptive, such as MP3Files or WorkDocs. You don’t have to change the Volume Label at all, if you prefer. Remove the check mark beside the Quick Format box. Then click Start to format your flash drive. The formatting process will probably take a few minutes and you may see a green progress bar. Once formatting is complete, your flash drive will be squeaky clean and devoid of all the data it previously contained. Richard A. Sherman, a nationally syndicated columnist, first ventured onto the Internet in 1988. Learn more at mrmodem.net.

Historically, whenever a new operating system makes its debut, there are people who like it and people who don’t.

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THE LABYRINTH If you’re a student of medieval studies, you won’t want to miss this site. Sponsored by Georgetown University, this site provides free access to a plethora of resources, including connections to databases, services, texts and images from around the world. Portals include topics such as English (Old and Middle), Feudalism, Magic, Alchemy and Witchcraft. tinyurl.com/thelabyrinthpage

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TWISTED QUESTIONS Would you rather die by a boulder falling on you, falling off a mountain or getting hit by a meteor? Or let’s say you’re standing on a stage in front of a huge audience about to play a lengthy violin solo. The problem is, you don’t know how to play the violin. What do you do? Described as “a playground for the mind,” this site asks bizarre, occasionally troubling questions and invites your input and participation. Some questions may occasionally be a bit on the coarse side, so be forewarned. twistedquestions.com

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OCTOBER 2014

GOOD LIVING IN THE KITCHEN

BY CHEF VINCENT FRANCOUAL

Butternut squash soup 1 large butternut squash (about 3 pounds) 2 tablespoons of butter 1 small onion, diced 1/4 teaspoon of nutmeg 1 quart of vegetable stock or water 1/2 cup of heavy cream Olive oil Salt and pepper, to taste

Serves 4

Preheat your oven to 375 degrees. Cut squash lengthwise, carefully, into two halves and scoop out the seeds. Drizzle olive oil onto a rimmed baking sheet and place the squash halves cut side down. Bake for 45 minutes or until fork-tender. Cool slightly and scoop out the squash. (It’s easier to scoop out the squash if it’s still warm.) Melt the butter in a large soup pot. Add the diced onion and cook until soft and translucent. Mix in the squash. Season the soup with salt, pepper and nutmeg. Stir in the vegetable stock (or water) and the heavy cream and simmer for 30 minutes. Cool the soup slightly and carefully puree it in batches in an upright blender until creamy — or use a handheld immersion blender to puree the soup right in the pot. Add additional salt, pepper or nutmeg to taste.

Chef Vincent Francoual has been the chef/owner of Vincent, A Restaurant in downtown Minneapolis since its inception in 2001. In 2013, he and Brenda Maurseth welcomed a daughter to the family — their “petite fromage,” Chloe Neige. Francoual is enjoying his adventures in fatherhood and is quite sure Chloe will follow in his culinary footsteps.

OCTOBER 2014

Summer succotash 2 tablespoons cooking oil 2 tablespoons unsalted butter 4 ears corn, still in husks 1 pound green beans 1 zucchini, diced 1 pint cherry tomatoes cut in half 2 shallots, peeled and diced 1 clove garlic, minced 2 tablespoons chopped flat leaf parsley 1 tablespoon chopped chives 1 tablespoon chopped chervil Juice of one lemon Kosher salt and freshly cracked black pepper to taste Serves 4

Serve t his dish along s ide a pie ce of grille d salmo n for a sim ple Sunday supper.

Preheat oven to 350 degrees. Roast corn still in the husk for 10 minutes. When cool enough to handle, remove the husk from the corn. Grill the corn over Mississippi Market GA 1014 V6.indd charcoal until the kernels blister and are lightly charred. Cut the kernels off the cob.

9/12/14 11:23 AM

Bring a large pot of salted water to a boil. Blanch green beans in salted water for 30 seconds. Transfer the beans to a bowl of ice water to stop the cooking. Cut the green beans into thirds. Heat oil in a large saute pan over medium heat. When the oil is hot, add butter. When butter starts to foam, add shallots and cook until soft. Add garlic and cook for a minute, stirring often. Add zucchini and cook until tender, about 3 to 5 minutes. Add charred corn and cook for another minute. Remove pan from heat and add the beans, tomato and chopped herbs. Toss. Season the mixture with lemon juice, kosher salt and freshly cracked black pepper. â&#x20AC;&#x201D; Recipe by Sea Change Chef de Cuisine Ryan Cook OCTOBER 2014

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Medicare

Minnesota in

Study your choices and potentially save money this year. BY ROSS BLAIR

OCTOBER 2014

he Medicare fall enrollment period is upon us — Oct. 15 through Dec. 7 — affecting millions of Americans already enrolled in the government insurance program known as Original Medicare. This is the time to review your coverage for 2015 and enroll in — or change — your Part D Prescription Drug Plan or Medicare Advantage plan. (And from Jan. 1 through Feb. 14, 2015, you can choose to drop your Medicare Advantage plan if it’s not working for you, and return to Original Medicare.) But first, let’s review how Medicare works in Minnesota. WHAT MEDICARE CAN — AND CAN’T — DO

Simply put, Medicare is a government insurance program. It provides hospital coverage, through Medicare Part A, and outpatient medical coverage, through Part B, to people 65 and older, plus certain younger people with disabilities and people with end-stage renal disease. These two parts, A and B combined, are called Original Medicare. Medicare Part A is premium-free to people who paid Social Security taxes for at least 10 years, or whose

Medicare Part A

Age 65+* Medicare Part B

spouses did so. However, if you or your spouse haven’t worked for at least 10 years, you’ll be required to pay a monthly premium. Medicare beneficiaries pay a monthly premium for Part B. With Original Medicare, you also pay separate co-pays for Part A and a deductible for Part B, plus 20 percent coinsurance for most medical services covered under Part B. And, with Original Medicare, there’s no limit to the amounts you could be responsible for paying out of pocket.

free premium* hospital coverage

outpatient medical coverage

has co-pays paid premium

has a deductible

20% coinsurance

* Special circumstances may apply.

OCTOBER 2014

So, as you can see, Original Medicare offers important benefits, but doesn’t cover all of your medical costs or every need you might have. For example, Medicare doesn’t cover routine dental or vision services, dentures, hearing aids or prescription drugs. To close up some of those cost and coverage gaps, many Minnesotans enroll in a Medicare Supplement plan — also called a Medigap plan — offered by private insurance companies. Some people also add dental and vision plans from private insurers because Medigap plans don’t typically cover those services. To cover medications, many Minnesotans enroll in a Medicare Part D Prescription Drug Plan, also offered by private insurance companies. Newcomers to Medicare as well as NOT seniors currently enrolled in MediCOVERED care should compare companies’ with Part drug plans annually to see which A or B plan offers better benefits for their specific medications. In 2014, eHealth found that, on average, people who compared dental Part D drug plans using their specific drug regimen could have saved more than $80 a month by switching to the plan with the lowest total out-of-pocket costs. Another way to covering costs is the vision option of a Medicare Advantage plan, sometimes called Part C. Medicare Advantage dentures plans, also offered by private insurance compaprescription nies, cover the same drugs hospital and medical benefits as Medicare Part A and Part B, but may also cover some of your out-of-pocket costs and offer hearing additional benefits. aids If that weren’t enough, Minnesota has yet another

OCTOBER 2014

option known as a Medicare Cost Plan, a unique plan that combines the features of Medigap plan and a Medicare Advantage plan, depending on the services involved. While Medicare Advantage and Medicare Cost plans sound similar in terms of providing the same benefits as Original Medicare, they do work differently. Medicare Advantage plans can also include dental and vision benefits, plus prescription drug coverage. They also put a cap on your out-of-pocket expenses each year, unlike Original Medicare. Medicare Cost Plans offered in Minnesota can include prescription drug benefits, but don’t always — and they never cover vision or dental. They can be relatively lower in cost than other plans, but to enjoy the maximum savings, you have to use the plan’s preferred provider network. Finally, you can enroll in Cost Plans at any time, which is not the case for Medigap and Medicare Advantage plans. NOT ENROLLED YET?

This annual enrollment period does not apply to people signing up for Medicare for the first time. First-timers have different enrollment periods determined by the Social Security Administration. (See ssa.gov or call 800-772-1213 to determine your eligibilty.) Perhaps the most important thing to note when you first sign up for Original Medicare is that you’ll have only six months — starting from when you first enroll in both Parts A and B of Medicare — to enroll in Medigap or Minnesota Select Plan without going through an underwriting process, said Kimberlee Bluhm, the director of Medicare programs at Senior Community Services in Minnetonka, which offers free Medicare consulting and classes. Private insurance companies enrolling Medicare-eligible people in Medigap plans after that six-month window closes are allowed to ask significantly more questions. And they can potentially reject Medigap applicants based on their answers to the underwriting questions, Bluhm said.

MAKING DECISIONS, ADJUSTMENTS

• 100 days in a skilled nursing facility

When it comes time to chose a plan or make adjustments to your existing plan in Minnesota, here are some factors to consider.

• 100 percent of Medicare-covered preventive care costs • 20 percent of physical therapy costs

• Are your medical needs being covered by your current Medicare plan? • Are your out-of-pocket costs — including premiums, deductibles, copayments and coinsurance — manageable for you? • Do you have a preferred doctor, or are you willing to try a new doctor if it could mean a cost savings? • Will you need to travel from a small town to big-city Minneapolis to get specialist care? • Could you save money on medicines in 2015 by changing your Part D drug plan? MEDIGAP PLANS FOR MINNESOTA

• Coverage for state-mandated benefits such as diabetic equipment and supplies, routine cancer screenings, immunizations, etc. There are four optional riders (additional coverage) for the Basic plan that you can get, covering:

• Medicare Part A inpatient hospital deductible • Medicare Part B deductible • Usual and customary charges • Other non-Medicare preventive care

Minnesota residents have choices when it comes to Medigap plans. Most popular are the Basic Plan and an Extended Basic Plan: The Minnesota Medigap Basic plan generally covers:

• Medicare Part A coinsurance costs • Medicare Part B coinsurance costs, which are generally 20 percent of the Medicare-approved amount • First three pints of blood each year for covered procedures • Part A hospice and respite copayment or coinsurance • Part A and Part B home health services and supplies cost sharing OCTOBER 2014

The Minnesota Medigap Extended Basic plan includes the Basic plan coverage, plus:

• Medicare Part A deductible • Medicare Part B deductible • 120 days in a skilled nursing facility • 80 percent of coverage while in a foreign country coverage

Minnesota also offers Medicare Select plans, which are managed-care Medicare Supplement plans that may offer lower premiums and deductibles than other Medigap plans. They require participants to use specified networks of hospitals, clinics, and, sometimes, doctors. Medicare Select is available in all 87 Minnesota counties. Finally, Minnesota also offers five high-deductible Medigap plans known as F, K, L, M and N. They each have a different deductible and are offered by a variety of private insurance companies.

Medicare Part D Enrollment in millions

YOUR MEDICARE IS VALUABLE

When comparing and buying any Medicare private insurance plan during this fall’s enrollment period, choose your agency with care. Only give your personal information when it’s needed to doctors, other health-care providers, plans approved by Medicare and to people in the community who work with Medicare, such as your State Health Insurance Assistance Program (SHIP), Social Security or Senior Community Services. Safeguard your Medicare card, and be aware it bears your Social Security number. If you want to carry it, keep only a photocopied version with you, with all but the last four numbers blacked out. Call the customer service number on the back of your Medicare card if you have any questions or concerns. Ross Blair is senior vice president of eHealth, which operates eHealthMedicare.com and PlanPrescriber.com. Both sites are providers of comparison tools and educational materials for Medicare-related insurance products. Medicare has neither reviewed nor endorsed this information.

34.5

33.5

32.4

32 31 30

31.2 30.5

2006

2007

2008

2009

2010

Source: U.S. Centers for Medicare and Medicaid Services. See cms.hhs.gov/MedicareEnrpts.

OCTOBER 2014

MINNESOTA RESOURCES Senior Community Services is offering numerous “Navigating Medicare” classes throughout the Twin Cities now through December. Classes are non-biased and don’t include sales pitches for specific health plans. See seniorcommunity.org or call 952-767-7887 for more information or for a free Medicare-counseling appointment. The Minnesota Board on Aging and Minnesota Senior Linkage Line provide advocacy, research and services for Minnesota seniors and their families. Call 800-333-2433 or see mnaging.org. The Minnesota Department of Human Services operates Medicare Savings Programs for low-income Minnesotans. Call 651-431-2000 (TTY/TDD: 800-627-3529) or see mn.gov/dhs. The Minnesota Department of Commerce offers information about Medicare in Minnesota. Call 651-5391500 or see mn.gov/ commerce/insurance/topics.

OCTOBER 2014

No excuses!

OCTOBER 2014

Senior fitness programs such as SilverSneakers and Silver&Fit offer low- or no-cost exercise programming — plus social opportunities — for ages 65 and older.

BY NANCY WURTZEL

hen Sara Jaehne learned she had osteoarthritis, the diagnosis threw her for a loop. The 75-year-old Minneapolis woman had always taken good care of her body, staying active and eating healthy. To help manage her symptoms, Jaehne’s doctor prescribed several strong medications. While the medicine helped, it also came with the possibility of some troublesome, long-term side effects. “I was determined to take back my health and get off those medications,” Jaehne said. Initially, Jaehne worked with a personal trainer, but then discovered water exercise classes at her local YMCA. Classes in the pool turned out to be effective for Jaehne because they were vigorous but easy on her joints. About a year later, Jaehne learned her local Jewish Community Center offered tai chi, and soon she was working out five days a week. “I’ve stayed with my exercise program and have challenged myself physically,” said Jaehne. “The result is that I’m off my medications and feeling good.” FREE FITNESS OPTION

Another benefit to Jaehne’s exercise regime is that she didn’t have to pay monthly health club membership fees to take classes. Her classes were OCTOBER 2014

Younger people often take their health for granted, but older adults have to work hard to remain fit. — Greg Springman

covered by her health insurance plan, first through the SilverSneakers program and now by a similar program, Silver&Fit. Though starting an exercise routine can be a daunting project for anyone, many seniors can’t use the excuse of cost, thanks to two seniorfocused fitness programs: Both SilverSneakers and Silver&Fit are designed for Medicareeligible individuals, age 65 and older. And both are available to qualifying older adults at no or minimal cost through select health insurance plans. In Minnesota, SilverSneakers is offered by the UCare and Humana health plans. Silver&Fit is available through Medica, HealthPartners and Blue Cross/Blue Shield. Convenience shouldn’t be an obstacle for older adults seeking exercise opportunities either: Both programs are available in all 50 states at thousands of community and senior centers as well as health clubs such as YMCAs, YWCAs and numerous 24 Hour Fitness, Anytime Fitness, Curves, Gold’s Gym and Snap Fitness locations. That includes hundreds of sites throughout Minnesota. In Minnesota, 163,000 seniors are eligible for SilverSneakers and another 350,000 are eligible for Silver&Fit. Program flexibility allows participants, especially snow birds, to take classes and workout when they’re away from home, too. Minnesotabased members, for example, have utilized SilverSneakers sites in 41 different states. Both programs incorporate strength training, aerobics, balance, flexibility and endurance activities. Classes vary in intensity and format. Teachers are trained to work with seniors and can also modify exercises for individual participants.

OCTOBER 2014

Donna Heck, fitness director for the Sabes Jewish Center in St. Louis Park, likes that specially trained instructors know how to work with older adults: “Instructors are trained to understand seniors’ limitations and they know how to adapt the fitness program for individual capabilities,” she said. Participants take as many or as few classes as they like. There are no minimum or maximum requirements. And, though health plans and facility rules vary, many seniors have access not just to senior-focused fitness classes at a participating health facility of their choice: They’re also given a free basic membership, including access to exercise equipment and other basic facility features. (Annual or one-time registraiton fees may apply.) Both programs also offer work-out-at-home fitness kits, including fitness videos and other exercise-oriented materials, ideal for seniors who travel frequently or who don’t want to venture out into inclement weather. LOCAL SUCCESS STORIES

Fitness instructor Greg Springman teaches classes for seniors throughout the Twin Cities, mainly at independent living centers. Classes typically are held in community rooms, so seniors don’t even need to leave the building. Springman said he loves working with older adults because they’re motivated. “Younger people often take their health for granted, but older adults have to work hard to remain fit,” said Springman. “I’ve had older students unable to bend down to tie their shoes when they first came to class. But, after exercising for a few months, they can once again accomplish this task. It’s very gratifying.”

SilverSneakers, a nationwide fitness program for people age 65 and older, includes a variety of indoor and outdoor programing such as walking groups. Silver&Fit, a similar program, offers special classes for seniors as well. Photo courtesy of SilverSneakers. Photo courtesy of Silver Sneakers/Healthways

Medical experts contend that exercise is beneficial at any age for mental, as well as physical, well being. Neurologists have found the regular physical activity in some older adults can delay the onset of Alzheimer’s. The Centers for Disease Control and Prevention has concluded that seniors in exercise programs utilize preventive care more often, are admitted to the hospital less often and have lower

overall health care costs. “Ongoing physical activity allows seniors to maintain a higher degree of independence and good health. It can help give you more energy and alertness,” said Dr. Thomas Von Sternberg, associate medical director for geriatrics, hospice and homecare at Minnesota-based HealthPartners.

OCTOBER 2014

Ongoing physical activity allows seniors to maintain a higher degree of independence and good health. — Dr. Thomas Von Sternberg

STAYING SOCIAL

While both programs encourage an independent lifestyle through healthful activities, it turns out making friends and sharing new experiences has become almost as important as the fitness. Nearly 60 percent of members participate in SilverSneakers classes with a friend, according to a recent SilverSneakers membership survey. The theory is that members will be more likely to attend a class if they have a connection with other participants. When Silver&Fit asked their members about its program, more than 78 percent reported the program has helped them make new friends and strengthen their support network. “Social engagement is a critical part of successful aging, and any forum where an older adult can form strong connections with others is a real advantage,” Dr. Von Sternberg said. Cassie Rood, vice president of Healthy Living, YMCA of the Greater Twin Cities, said a sense of community is essential for healthy aging. “Many of our class participants go on field trips, attend book clubs and watch movies together,” said Rood. “Some participants even plan group vacations as a result of the bonds they have formed.”

OCTOBER 2014

Clyde Boege, a resident of Spring Lake Park, knows firsthand about the power of friendships made through his local YMCA. Boege, 81, attends classes three days a week and said he looks forward to the exercise as well as the camaraderie. In fact, when Boege’s wife died four years ago, his exercise pals helped him during a difficult time.

“We talk, share stories, tell jokes and generally look out for each other,” Boege said. HOW IT ALL BEGAN

SilverSneakers started 22 years ago. Mary Swanson, an Arizona businesswoman, had watched her father successfully recover from a heart attack by embracing daily physical

exercise. Impressed with her father’s improved health, Swanson decided others could benefit from a wellness approach. In 1992, she launched SilverSneakers, which quickly grew into a nationwide program. In 2006, SilverSneakers was acquired by Healthways, a Tennessee-based well-being company. For more than two decades, SilverSneakers had no competition. That changed, however, in 2007 when San Diego-based American Specialty Health Fitness launched its Silver&Fit program. Silver&Fit entered the Minnesota market in 2011. While the program is actively serving the current senior population, it’s also intensely focused on baby boomers with digital tools that allow the internet-savvy generation ways to customize individual fitness plans. SilverSneakers is also catering to the boomer generation with a new program called FLEX, offering activities such as Latin dance, tai chi, yoga and outdoor walking programs. To determine eligibility for either Silver&Fit or SilverSneakers, contact your health plan. For more information about the fitness plans, see silverandfit.com or silversneakers.com. Nancy Wurtzel is a Minneapolis-based creative writer, blogger and public relations professional.

OCTOBER 2014

STRENGTHEN

YOUR CORE B Y LY N N P R I B U S

O Having a strong core can help you avoid injury because strong core muscles can act like shock absorbers and reduce the chances of spinal injury or back pain.

OCTOBER 2014

ur bodies are an amazing collection of bones and muscles, and it’s important to our health and well-being to keep all the parts working together smoothly. How can you do that? Increasingly fitness experts say the answer is core strength, especially among older adults who want to avoid injuries, but also among any age group looking to shape up! WHAT IS THE BODY’S CORE?

Your core is comprised of the muscles that stabilize your trunk — basically your spine and pelvis. This includes “abs” and “glutes” and many other muscles. Core strength is essential during exercise, but also in everyday life. It helps us maintain good balance and perform activities like golfing and other sports, but, more important, it makes us more stable during our everyday activities such as mopping the floor, hauling groceries in from the car or even holding a baby. Having a strong core can help you avoid injury because strong core muscles can act like shock absorbers and reduce the chances of spinal injury or back pain. Protecting the back is an important benefit of a strong core because up to 90 percent of all Americans experience back problems at some time, often causing pain and curtailing physical activity. Another plus to a strong core is looking good. Your core supports your back, helping you maintain the spaces between your vertebrae. With a strong core, you’ll stand straighter, walk taller and move more confi-

dently, all things that contribute to a healthy appearance. DEVELOP, MAINTAIN CORE STRENGTH

One key to enhancing core strength is to perform various exercises while keeping your balance. This forces the muscles around your spine to react. (Note: Before starting a new exercise program, consult your health care provider.) For example, you might hold onto a desk or wall and stand on one foot for as long as you can. Start with 10 seconds, 15 tomorrow and 30 next week, making sure to do the exercise with each foot. Then move on to balancing without holding on to something. After that, balance while using hand weights or machines. Many people enjoy Pilates and yoga and both emphasize core strength. If you have access to a physical therapist or personal trainer, invest in a session on core exercises, then make a second visit within a month to be sure you’re performing them correctly. Full-body strength training is part of building core strength because the whole body is connected to your core. It’s important to exercise both left and right, back and front. For example, tight abdominal muscles can affect the spine in a bad way if they aren’t balanced by a strong lower back. And remember: Your body adapts to physical demands after about a month and a half, so it’s a good idea to change exercise patterns every six weeks or so to keep challenging yourself. Lynn Pribus and her husband live in Charlottesville, Virginia. As part of their personal wellness program, they faithfully perform planks and bridges at a local gym.

TRY THESE MOVES If your healthcare provider gives you the OK, here are three basic and effective exercises for strengthening your core.

THE BRIDGE

THE PLANK

Lie on your back with your feet flat on the floor beneath your knees. Tighten your abdominal muscles and slowly lift your torso to create a straight line from your shoulders up to your knees. Hold for 10 seconds, then slowly lower yourself back down to the floor. Repeat, gradually increasing to five and eventually, 30 repetitions. Tougher: Extend one leg at a time to make a straight line from the shoulders.

Lie face down with your elbows close to your sides, palms down under your shoulders, toes on the floor. Lift your body to balance on your forearms and toes with your head relaxed and facing down. Keep your torso straight with no sagging. Hold this position for five seconds and work up to as long as 60 seconds. Slowly lower your body, rest, then repeat at least three times. Easier: Keep your knees on the floor. Tougher: Straighten your arms, keeping your hands under your shoulders. Don’t continue if you experience lower-back pain.

THE SIDE PLANK Lie with your left hip on the floor, your left elbow under your shoulder with your left hand palm down on floor. Lift your hips and balance on your elbow and the outside of your left foot with the right foot resting on top of the left. Use your right arm to bear some of the weight if this is a struggle. Hold your torso straight from head to toe for five seconds, then slowly lower your hip to the floor. Rest, then repeat at least three times, working up to 60-second holds. Repeat the exercise on the right side. Tougher: Lift your upper leg, or lift the balancing arm to point at the ceiling.

OCTOBER 2014

OCTOBER CAN’T MISS

CALENDAR Photo by Liz Lauren

ONGOING

OCT. 2

The White Snake This visually remarkable production, based on an ancient and beloved Chinese fable, follows a gentle serpent that lives atop a mountain. When: Through Oct. 19 Where: Guthrie Theater, Minneapolis Cost: $29–$64 Info: guthrietheater.org or 612-377-2224

ONGOING

Jerome Foundation Book Arts Fellowships Series XII View the products of a yearlong artist-fellowship program that results in projects in the traditional style of book-making, and some that redefine notions of book form and content. When: Through Nov. 30 Where: Minnesota Center

OCTOBER 2014

for Book Arts, Minneapolis Cost: FREE Info: mnbookarts.org or 612-215-2520

Sketch Night This monthly event invites experienced and fledgling artists alike to the Bell Museum Touch & See Discovery Room, containing hundreds of earth, plant and wildlife specimens, for the opportunity to sketch. This month’s topic, Eyes on the Universe, will feature meteorites and ultraviolet light. When: 6:30–8:30 p.m. Oct. 2 Where: Bell Museum, Minneapolis Cost: FREE with museum admission, $4–6 for adults. Info: bellmuseum.umn.edu or 612-626-9660

OCT. 2–25

Jeffrey Hatcher’s Hamlet Minnesota playwright Jeffrey Hatcher stars in this comical one-man show about his directorial debut in 1967

as an 11-year-old in Ohio, where he adapted, directed and performed in Shakespeare’s Hamlet. When: Oct. 2–25 Where: Illusion Theater, Cowles Center for Dance, Minneapolis Cost: $20–$40 Info: illusiontheater.org or 612-339-4944

OCT. 4

Elder Law Clinics Meet with an attorney free of charge for one half-hour. When: 10 a.m.–2 p.m. Oct. 4 Where: East Side Neighborhood Services, Minneapolis Cost: FREE. Call in advance for an appointment. Info: esns.org or 612-781-6011

OCT. 4

Death: A Living Exploration Local artist Randall Rogers and psychotherapist Jane Thompson offer participants avenues of expression, practical skills and creative ways of thinking after a loved one has passed. When: 9 a.m.–noon Oct. 4 Where: Plymouth Congregational Church, Minneapolis Cost: $20. Register in advance online. Info: plymouth.org or 612-871-7400

OCT. 4

Fall Bird Banding Day Watch as licensed biologists capture, band and release wild birds to learn about their migration habits, age and populations, followed by a hike with binoculars to observe wild birds. When: 9:30 a.m.–noon Oct. 4 Where: Maplewood Nature Center, Maplewood Cost: FREE Info: maplewoodnaturecenter.com or 651-249-2170

OCT. 7–19

Dirty Dancing Follow the adventures of Baby and Johnny during their romantic summer together with this engaging live performance. When: Oct. 7–19 Where: Orpheum Theatre, Minneapolis Cost: $49–$134 Info: 800-982-2787 or hennepintheatretrust.org

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OCTOBER CAN’T MISS

CALENDAR OCT. 5

Nonviolent Peaceforce Learn about programs that provide protection to many civilians — while collaborating with local organizations — to reduce violence in South Sudan, the Philippines, South Caucasus and Myanmar. When: 9 a.m. Oct. 5 Where: Plymouth Congregational Church, Minneapolis Cost: FREE Info: plymouth.org or 612-871-7400

OCT. 5

The Three Nordic Tenors This trio’s broad repertoire features music, humor and dance in a show that spans time periods and genres such as jazz, opera and pop. When: 4 p.m. Oct. 5 Where: Plymouth Congregational Church, Minneapolis Cost: $20 if purchased online Info: plymouth.org or 612-871-7400

OCT. 10 AND 12

The Steeles These five siblings have been singing together since childhood and have performed with acts such as Donald Fagen, Prince and George Clinton. This October, they’ll perform the music of George and Ira Gershwin. When: 7:30 p.m. Oct. 10 and 2 p.m. Oct. 12 Where: Goodale Theater, Cowles Center for Dance, Minneapolis Cost: $40 Info: thecowlescenter.org or 612-206-3636

OCTOBER 2014

OPENING OCT. 16

Art at the Center: 75 Years of Walker Collections This 75th anniversary celebration of the famous Minneapolis museum will showcase the eclectic and rich history of collecting at the Walker. This two-year program was curated by executive director Olga Visor and guest curator Joan Rothfuss. When: Oct. 16–Sept. 11, 2016 Where: Walker Art Center, Minneapolis Cost: $14 for adults, $12 for seniors, $9 for students, free for members and children. Info: walkerart.org or 612-375-7600

OPENING OCT. 10

Luddite: New Prints by Aaron Spangler Layered images reference political and social concepts, drawn from the artist’s experiences and responses to social observations in rural Minnesota. When: Opening 6:30–9 p.m. Oct. 10; on display through Nov. 15 Where: Highpoint Center for Printmaking, Minneapolis Cost: FREE Info: highpointprintmaking.org or 612-871-1326

OCT. 14–NOV. 2

A Steady Rain Two longtime friends, both Chicago policemen, have their friendship thrown into question after a domesticdisturbance call places them in a moral gray area. When: Oct. 14–Nov. 2 Where: Dowling Studio, Guthrie Theater, Minneapolis Cost: $29–$39 Info: guthrietheater.org or 612-377-2224

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OCT. 15–17

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Two tribute bands join forces to bring audiences the music of the beloved classic rock band. www.topdogfoundation.org When: Oct. 15–17 952‑353‑2122 Where: Chanhassen Dinner Theatres Cost: $40 for the show only, Top Dog Foundation GA 2013 Filler 12.indd 1 6/28/13 $55 for dinner and the show Info: chanhassentheatres.com or 952-934-1525

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OCT. 16–26

Cantus: Anthem Join the acclaimed nine-man vocal chorus at concerts celebrating the power of the human voice. When: 7:30 p.m. Oct. 16, 18; 3 p.m. Oct. 19 and 26; and 11 a.m. Oct. 23 Where: See the website for details. Cost: $30 for adults and seniors, $10 for students and children Info: cantussings.org or 612-435-0046

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OCT. 18–19

Healthy Life Expo Browse products, services and information aimed at helping participants achieve a healthy lifestyle. Watch free demonstrations and speakers, and receive free product samples and health screenings. When: 10 a.m.–5 p.m. Oct. 18–19 Where: Minneapolis Convention Center Cost: $6 or free with a non-perishable food item to be donated to the Moms & Neighbors Food Drive. Info: mediamaxevents.com

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2015 National Senior Games Presented by Humana Bloomington/Minneapolis/St. Paul Minnesota

July 3–16, 2015

Minnesota is proud to host the 2015 National Senior Games. The land of 10,000 lakes is also home to nationally-acclaimed arts and theater, fine dining, dazzling shopping and spectacular summers. And soon, 12,000 inspirational athletes. For more info: 952-278-8513 or seniorgames@2015goldengamesmn.org

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OCTOBER 2014

OCTOBER CAN’T MISS

CALENDAR OCT. 18

Ani DiFranco Self-described as “Little Folksinger,” this singer-songwriter has released more than 20 albums in the past 20 years. When: 7 p.m. Oct. 18 Where: First Avenue, Minneapolis Cost: $40 Info: first-avenue.com

performances and stories from the Ojibwe, Oneida, Skokomish and Tewa tribes, among others. When: 5:30 and 7:30 p.m. Oct. 18 Where: Goodale Theater, Cowles Center for Dance, Minneapolis Cost: $25–$100 Info: thecowlescenter.org or 612-206-3636

East Side Neighborhood Services. When: 1–4 p.m. Oct. 18 Where: East Side Neighborhood Services, Minneapolis Cost: $25 in advance, $30 at the door and $10 for designated drivers. Tickets are available at Surdyk’s, River Liquor, Sentyrz, TruStone Financial, Northern Brewer and ESNS. Info: esns.org or 612-781-6011

OCT. 18 OCT. 18

First Peoples Fund Featuring some of today’s best indigenous artists, this event will highlight traditional and contemporary

Nordeast Big River Brew Fest More than 200 micro and craft brews will be available for sampling, with all proceeds benefitting the programs of

OCT. 21

Café Scientifique: Einstein for Everyone Join experts from diverse fields of study in a happy-hour discussion

OCT. 30–NOV. 29

Mutable Landscapes Kolman & Pryor Gallery co-owner Patrick Kemal Pryor exhibits his new abstract landscapes. When: Oct. 30– Nov. 29 Where: Kolman & Pryor Gallery, Northrup King Building, Minneapolis Cost: FREE Info: 612-385-4239 or kolmanpryorgallery. com

OCTOBER 2014

FOOT CARE In the Privacy of Your Home

of science-related ideas, environmental issues and popular culture. October’s topic will focus on illuminating Einstein’s studies for the layperson with Michel Janssen, a UMN professor and theoretical physicist. When: 7 p.m. Oct. 21 Where: Bryant-Lake Bowl, Minneapolis Cost: $5–$12 Info: bellmuseum.umn.edu or 612-626-9660

OCT. 24–26, 31, NOV. 1 AND 2

James Sewell Ballet: Guy Noir Inspired by Garrison Keillor’s Guy Noir character, this murder-mystery season-opener will feature the cuttingedge style and boundary-pushing work that this celebrated dance company is known for nationwide. When: 8 p.m. Oct. 24, 25, 31 and Nov. 1; and 2 p.m. Oct. 26 and Nov. 2 Where: Goodale Theater, Cowles Center for Dance, Minneapolis Cost: $25–$36 Info: thecowlescenter.org or 612-206-3636

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OCT. 26–JAN. 4

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Italian Style: Fashion Since 1945

Examining Italy’s rich contribution Call Shelly for appointment to postwar fashion, this exhibit showcases clothes from the country’s iconic fashion brands, such as Armani, FOOTWORKS is licensed and insured Valentino, Pucci and Prada, while exploring the social and economic factors of the fashion boom. Footworks GA 0613 12.indd 1 Booth Manor 5/20/13 1:15 PM When: Oct. 26–Jan. 4, 2015 Where: Minneapolis Residence Institute of Arts For Seniors 62+ Cost: $20 • 1 Bedrooms Info: artsmia.org or 612-870-3000

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OCT. 26

VocalEssence: Made in Minnesota

1421 Yale Place, Mpls Celebrate all our great state has to 612-338-6313 offer with a program of works by Minnesota composers and musicians. Booth Manor GA 0114 12.indd 1 12/6/13 10:14 AM When: 4 p.m. Oct. 26 WILLS, ESTATE PLANNING Where: Orchestra Hall, Minneapolis Cost: $10–$40 JAMES G. ROBAN Info: vocalessence.org/ Attorney at Law madeinmn or 612-547-1451

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OCT. 31 OCT. 25

Saturday Cooking in the Kitchen Meet new friends at this casual cooking class, focused this month on palm-sized pies, as seen in cultures from South Africa, Ireland and England, with seasonal fall ingredients such as parsnips, butternut squash and mushrooms. When: 9–11 a.m. Oct. 25 Where: Minnesota Landscape Arboretum, Chaska Cost: $39 for members, $51 for non-members. Prices include all ingredients and arboretum admission. Info: arboretum.umn.edu or 952-443-1400

Bethel Wind Symphony Fall Concert Don’t miss this annual fall concert under the direction of Steven Thompson. When: 7:30 p.m. Oct. 31 Where: Benson Great Hall, Bethel University, St. Paul Cost: FREE Info: bethel.org or 651-638-6380

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BRAIN TEASERS

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R B Q

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S___ ___ ___TH A

S___ ___ ___TH O

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TRIVIA

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OCTOBER 2014

TRIVIA MY LORD, MY LADY

nte a s s i l u o Portec

1. The last monarch of the Tudor dynasty, this 16th-century queen was sometimes referred to as The Virgin Queen. 2. What’s the name of the latticed grille covering the front gate of many castles, derived from the French porte coulissante?

6. Which piece in a game of chess is often incorrectly referred to as a “castle”?

3. This castle overlooks Loch Ness in Scotland, where the infamous Loch Ness monster is said to reside.

7. Oberon and Titania, of Shakespeare’s play A Midsummer Night’s Dream, are king and queen of whom?

4. Maiden Castle in England, built in the Iron Age, boasts what remarkable form of construction?

8. In many card games, the term “the four horsemen” is used to refer to what scenario?

5. Can you name the musicians most associated with the following honorific nicknames, respectively? The King of Pop, The King of Jazz, The King of Swing, The King of Blues, The Queen of Soul and The King of Rock ‘n’ Roll.

9. “Excuse me, please, your Majesty / I chance this moment nervously,” sings Stevie Wonder in the song Queen in the Black on the soundtrack for which Spike Lee film?

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OCTOBER 2014

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