Milestones: News & Possibilities for Seniors - March 2021

NEWS AND POSSIBILITIES FOR SENIORS

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Milestones 2

March 2021

EDITOR’S LETTER

By Alicia M. Colombo, Milestones editor

A time to hail women’s great accomplishments

WHAT IS PCA? Philadelphia Corporation for Aging (PCA) is a nonprofit agency dedicated to serving Philadelphia seniors. In addition to bringing you Milestones newspaper, PCA offers: • Care in the home • Home-delivered meals • Home repairs and modifications • Protective services • Senior centers • Caregiver support • Employment and volunteer programs • Legal services • Transportation

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Najja Orr, President and CEO Board of Directors Katherine E. Galluzzi, D.O., F.A.C.O.F.P., Chair Judee M. Bavaria, Vice Chair Satya B. Verma, O.D., Secretary Glenn D. Bryan, Treasurer Louis A. Bove, Esq. Nora Dowd Eisenhower, Esq. Lynn Fields Harris Angela Foreshaw-Rouse Fran Miller Victor M. Negrón, Jr Lenore Wasserman Scola Eloise N. Young Jacqueline S. Zinn, Ph.D. Emeritus: Arthur E. Helfand, D.P.M.

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Check us out online: pcaCares.org/Milestones Editor: Alicia M. Colombo 215-765-9000, ext. 5081 PCA, 642 N. Broad St. Philadelphia, PA 19130 Email: MilestonesNews@pcaCares.org Advertising: Teresa Heavens 215-765-9000, ext. 5053 Email: Teresa.Heavens@pcaCares.org Subscriptions & Distributions: 215-765-9000, ext. 5081 Email: MilestonesNews@pcaCares.org Home delivery: $12/year

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For Women’s History Month in March, it’s important to highlight women’s accomplishments. Here are a few much lesser-known Philadelphia women throughout our city’s history.

Philadelphia’s Callowhill Street and neighborhood is named after Hannah Callowhill Penn. At 28, she accompanied her husband, William Penn, founder of Philadelphia and Pennsylvania, on a trip to the Colonies in 1712. After the Penns returned to England, William suffered a series of strokes, and Callowhill Penn began to manage the proprietorship of Pennsylvania. She oversaw two changes of deputy governors and supervised their governance, negotiated disputes over the Pennsylvania-Maryland border, and resolved differences with the English government over laws passed in Pennsylvania. In 1984, she became the first female honorary U.S. citizen. March 12 is Hannah Callowhill Penn Day in Pennsylvania.

Famous abolitionist and women’s rights activist Lucretia Mott was a Philadelphian by choice. Mott was a vocal and active minister leading the abolition movement. She refused to use any products that were produced by enslaved labor. In the 1830s, she co-created the Philadelphia Female Anti-Slavery Society and helped organize a convention for abolitionists in Pennsylvania. In the 1840s, Mott served as a delegate to the World Anti-Slavery Convention in London and co-planned the Seneca Falls Woman’s Rights Convention, where she and others signed The Declaration of Sentiments that demanded basic

civil rights for women. She also helped to establish co-educational colleges, including Swarthmore College.

Ann Preston paved the way for women to become physicians. Born in Chester County, Preston left boarding school to care for her younger siblings after their mother became ill. She later became interested in women’s health and apprenticed with Dr. Nathaniel Moseley, since women could not attend medical schools. When the Women’s Medical College of Pennsylvania (WMCP) opened in 1850, Preston was in the first graduating class and became a professor of hygiene and physiology. She helped found the Woman’s Hospital of Philadelphia, became the first female dean of a medical school, and trained the first diverse group of female doctors.

Barbara Gittings was a pioneer for LGBT rights. In the 1950s, Gittings started New York’s chapter of the Daughters of Bilitis, a lesbian rights organization. She helped organize the first public demonstrations for LGBT rights – now referred to as the Annual Reminders – that were symbolically held at Independence Hall on July 4 from 1965-69. In 1972, she organized a panel in Philadelphia that led the American Psychiatric Association to drop the classification of homosexuality as a mental disorder. She led the American Library Association’s Gay Task Force and has a collection of LGBT books named for her at Free Library of Philadelphia’s Independence Branch.

To learn about more of Philadelphia’s greatest women, read the Women’s History Month features on pages 6 and 8.

Funded by PCA

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March 2021

Engage at home: Senior centers host remote events

By Shannon Reyes

iStock

Many of Philadelphia’s senior centers are being as creative as possible during the pandemic and are offering activities, events, and things to do remotely. Many of the community centers that are funded by Philadelphia Corporation for Aging (PCA) offer a broad array of ways to stay connected. While some centers connect older adults with programming through phone and mail, others are using social media and videoconferencing to socialize, educate and enjoy each other’s company.

Want to find out about the latest programs happening now at an older adult community center near you? Check out the following list to find your local center and give them a call, today. These are just some of the activities currently available. Some centers are also offering program information online if you just want to check their calendars to see what sparks your interest.

North Central Philadelphia Martin Luther King Older Adult Center 2100 W. Cecil B. Moore Ave. Philadelphia, PA 19121 215-685-2716 Activities: tai chi, exercise and social programs Philadelphia Senior Center – Allegheny Branch 1900 W. Allegheny Ave. Philadelphia, PA 19132 267-286-1455 Activities: Medical and educational programs Lutheran Settlement House Senior Center 1340 Frankford Ave. Philadelphia, PA 19125 267-426-8610, ext. 1204 Activities: Crochet, knitting, tax preparation and heart-health programs Mann Older Adult Center 3201 N. 5th St. Philadelphia, PA 19140 215-685-9844 Group activities available by telephone Online: Facebook.com (Type center name in the search box)

Norris Square Senior Center 2121 N. Howard St. Philadelphia, PA 19122 215-423-7241 Activities: Social and exercise programs Northern Living Center 827 N. Franklin St. Philadelphia, PA 19123 215-978-1300 Activities: Social and exercise programs On-Lok House 219 N. 10th St. Philadelphia, PA 19107 215-925-3118 Activities: Social programs

Northwest Philadelphia Center at Journey’s Way 403 Rector St. Philadelphia, PA 19128 215-487-1750 Online: Facebook.com/JourneysWay Activities: Pen pal groups Center in the Park 5818 Germantown Ave. Philadelphia, PA 19144 215-848-7722 Online: Facebook.com/CenterInThePark Activities: Social and exercise programs

West Oak Lane Senior Center 7210-18 Ogontz Ave. Philadelphia, PA 19138 215-685-3511 Online: WestOakLaneSeniorCenter.org/ Special-Events-Activities; Facebook.com/ WOLseniorcenter Activities: Social and exercise programs, telephone groups

Northeast Philadelphia KleinLife 10100 Jamison Ave. Philadelphia, PA 19116 215-698-7300 Online: Facebook.com/KleinLifePA; KleinLife.org/calendar Activities: Low-vision group, lifelong learning classes, social and exercise programs Peter Bressi Northeast Senior Center 4744-46 Frankford Ave. Philadelphia, PA 19124 215-831-2926 Activities: Social and exercise programs

Nativity BVM Senior Community Center 3255 Belgrade St. Philadelphia, PA 19134 215-423-2772 Online: Facebook.com/Nativity BVMSCS Activities: Social and exercise programs, telephone groups Northeast Older Adult Center 8101 Bustleton Ave. Philadelphia, PA 19152 215-685-0576 Online: Facebook.com/NortheastOlder AdultCenter Activities: Social and exercise programs Juniata Park Older Adult Center 1251 E. Sedgley Ave. Philadelphia, PA 19134 215-685-1490 Online: Facebook.com (Type center name in the search box)

Activities: Social and virtual programs

March 2021

Senior centers • continued from page 4

South Philadelphia Marconi Older Adult Program 2433 S. 15th St. Philadelphia, PA 19145 215-218-0800 Online: Facebook.com/groups/ MarconiOlderAdultProgram; CaringPeopleAlliance.org/our-programs/ marconi-older-adult-program Activities: Social and educational programs St. Edmond Senior Community Center 2130 S. 21st St. Philadelphia, PA 19145 215-790-9530 Online: Facebook.com/StEdmond SeniorCommunityCenter Activities: Social programs

South Philadelphia Older Adult Center 1430 E. Passyunk Ave. Philadelphia, PA 19147 215-685-1697 Online: Facebook.com (Type center name in search box)

Activities: Art and exercise programs Philadelphia Senior Center – Avenue of the Arts 509 S. Broad St. Philadelphia, PA 19147 215-546-5879 Activities: Social and exercise programs

West Philadelphia Firehouse Active Adult Center 5331 Haverford Ave. Philadelphia, PA 19139 215-472-6188

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Online: Facebook.com/FirehouseActiveAdultCenter Activities: Computer, art and exercise programs West Philadelphia Senior Community Center 1016 N. 41st St. Philadelphia, PA 19104 Online: Newsletter and calendar at LibertyLutheran.org; Facebook.com/ WestPhilaSCC Activities: Social and educational programs

Southwest Senior Center 6919 Elmwood Ave. Philadelphia, PA 19142 215-937-1880 Online: Facebook.com/Southwest SeniorCenter/groups Activities: Social and exercise programs

Southwest Philadelphia

For more information about PCA-funded senior centers or other virtual or telephone programs, call the PCA Helpline at 215-765-9040.

Star Harbor Senior Citizen Center 4700 Springfield Ave. Philadelphia, PA 19143 215-727-0100 Activities: Social and exercise programs

Shannon Reyes is public relations specialist at Philadelphia Corporation for Aging.

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Milestones 6

March 2021

The social impact of Philadelphia’s Black women leaders

By Constance Garcia-Barrio One of the best ways to recognize the accomplishments of women, especially those of color, is to tell their stories. For that reason, the recently published book “They Carried Us: The Social Impact of Philadelphia’s Black Women Leaders” has critical importance. It details the life stories of Black women from Philadelphia’s earliest days into the 2000s. “In order to be included (in the book), the women had to have a social impact,” said co-author Allener M. Baker-Rogers. “We identified almost 2,000 women, but we knew a publisher wouldn’t let us include that many.”

Teach for American-Greater Philadelphia, a nonprofit devoted to educational equity and excellence, presented a virtu-

al discussion in February inspired by the book. Panelists included attorney and businesswoman Charisse Lillie; founder of real estate developers group, The Collective, Sandra Dungee Glenn; principal of Girard Academic Music Program Jovan Moore; and Haverford College professor Asali Solomon.

Much of the proud history of Black women remains untold. For example, few people knew about the role of Black female mathematicians in the early years of NASA’s space program until 2017. That’s when the movie “Hidden Figures” revealed the group of brilliant Black women who served as the brains behind the flight of astronaut John Glenn.

In the same vein, few people know that Gladys West, a Black mathematician and

The PA Senior Medicare Patrol (SMP) program’s mission is to help you protect against, detect, and report Medicare fraud. Health care fraud damages Medicare’s financial viability and has a direct impact on the health care YOU receive. Fraud can increase out-of-pocket costs and can impact your health by decreasing quality of care - you could receive unnecessary or harmful care or be denied necessary treatment or equipment.

Scammers are now using the Covid-19 pandemic to defraud Medicare and Medicaid. They might contact you by phone, by email, or a knock on your door. The aim is always the same: to get personal information like your credit card information, or your Medicare ID number and use it to defraud Medicare. Scammers are exploiting the fear surrounding the pandemic to peddle fake Covid-19 tests and supplies, and unproven and potentially harmful cures or vaccines. Some are even impersonating contact tracers! So, what can you do? The following practices will go a long way to keeping yourself safe from these criminals: 1. Protect and treat your Medicare ID number and card like a credit card.

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engineer made key contributions to the development of global positioning systems (GPS).

Silencing such history hurts in several ways, panelists noted. Black women have made enormous intellectual contributions around the globe, and this should be noted and learned. Otherwise, Black and other children are robbed of these stellar female Black role models.

Among the book’s profiles is that of Alice of Dunks Ferry, who is said to have lived to 116. In 1684, her parents arrived in the United States from Barbadas on the Isabella, the first slave ship to reach Philadelphia.

By 5, Alice began serving drinks and oysters in a tavern and lighting pipes for its patrons, including Pennsylvania’s founder William Penn.

Years later, Alice apparently was forced to move 17 miles upriver to Dunk’s Ferry, where she operated a horse boat. A savvy, business-minded woman by all accounts, she calmed skittish horses, handled rowdy passengers and collected tolls for 40 years.

Alice never gained her freedom, but she may have used the ferry to help fugitives escape from slavery. She never fled herself, maybe, because she had at least one child in Dunk’s Ferry. Alice is said to have ridden a mule to Philadelphia to attend Christ Church on Sundays. She became an esteemed oral historian and storyteller who recalled Philadelphia as an outpost of bears, bobcats and endless trees. Visitors can learn from Alice in a life-sized video kiosk at the African American Museum in Philadelphia, 701 Arch St. “They Carried Us” also shares the story of Caroline LeCount. This teacher and activist was the beloved of fellow activist Octavius Catto. Decades before Rosa Parks’ 1955 arrest for refusing to give up her seat on a bus in Montgomery, Alabama, LeCount fought in the 1860s and 1870s so that Black people could ride Philadelphia’s streetcars and railway lines. LeCount and fellow Black

Library Company of Philadelphia

Alice of Dunks Ferry reportedly lived to 116.

women protestors sometimes sustained injuries when they were thrown off streetcars, but they persisted. In 1867, a law was passed that gave Black Philadelphians the right to ride streetcars. Yet, when LeCount tried to board a streetcar after the law had passed, the conductor still would not allow it. LeCount persevered and had him arrested. Word got around and the conductor had to pay a $100 fine. That penalty put Philadelphians on notice that segregation on streetcars was illegal.

This important book should have a place on the bookshelves of grandparents of any race, panelists said. It can help people of all races and backgrounds understand the obstacles Black women have faced and serves as a good source of stories for grandchildren to learn about the historic achievements of local Black women.

Co-author Fasaha Traylor said the book can serve to remind Black grandparents “… of all we’ve accomplished, and to show our grandchildren the possibilities.”

Native Philadelphian Constance Garcia-Barrio writes about many topics, including Black history.

August 2020

Milestones 7

Milestones 8

March 2021

What’s in a name?

By Dorothy Stanaitis Kamala Harris’ name is now recognized around the globe as the first female vice president of the United States. However, there might never have been a United States if not for the dedicated and courageous work of women whose names were not known at all beyond their small circle of friends and families.

In the original 13 colonies, women were generally considered to be domestic, innocent and well-meaning. Their intellect was routinely underestimated. This made it easy for them to become experts in collecting secret information. After all, who would suspect a woman hanging laundry on a line or knitting socks to actually be a master spy? Yet, the colonies were full of them. Philadelphia had its fair share of these innocent-seeming women who served as secret agents for the Revolution.

Among them was a Philadelphia Quaker midwife, herself, the mother of nine children, four of whom died in infancy.

Lydia Darragh would hardly be suspected of espionage. But in 1777, her oldest son went against the Quaker family’s religious practice of non-violence by joining the

Crossword puzzle solution (See page 19 for clues.)

Second Pennsylvania Regiment. This decision changed his mother’s life.

After George Washington lost Philadelphia to the British, the regiment retreated to Whitemarsh to regroup. Back in Philadelphia, the British General William Howe commandeered the Cadwalader House, located near the Darragh home at Dock Creek and 2nd Street. Nearly onethird of the population had evacuated the city and most of those remaining were British sympathizers or Quaker pacifists.

As a well-known Quaker family, the Darraghs felt safe remaining in the city. That is, until Dec. 1, when the head of the British Secret Service Major John Andre knocked on the Darragh family’s door demanding to use the home for a special meeting the next day. The family would be permitted to remain in the house, but they would be required to stay in their bedrooms during the meeting.

Worried about the purpose of the meeting, Lydia hid in a closet that adjoined the meeting room so she could overhear what was being planned. Her heart sank as she heard General Howe detailing a British surprise attack on the Colonial Army in Whitemarsh on Dec. 4.

As the meeting broke up, Darragh scurried back to her room and pretended that she had been sleeping when Andre knocked on the bedroom door and told her that she could lock up the house again and go back to sleep. But there would be no sleep that night, as she wrestled with her pacifist religion and her own son’s safety. By morning, Darragh had made her decision.

She devised a plan to go to General Howe’s door and ask for a pass to go to the countryside to buy flour at the Frankford Mill. The pass was granted and allowed her to go through British patrol stops. Early on the morning of Dec. 4,

iStock

Darragh started her long walk through the snow. After buying 25 pounds of flour, she continued to the Rising Sun Tavern where, according to the private journal of Colonel Elias Boudinot, a woman matching Darragh’s description gave him a needle book with a message rolled up in one of its pockets. The note detailed Howe’s plan to attack Whitemarsh with 5,000 men, 13 pieces of cannon and baggage wagons.

Passing on that information was not only a violation of Quaker pacifism, but it also put her in danger of being hanged as a spy.

Due to Darragh’s courage and determination, Washington was able to prepare for the battle. After four days of fighting, the battle ended in a standoff. Howe marched his troops back to Philadelphia and returned to his home, across from the gentle, Quaker midwife, Lydia Darragh.

A woman known as “Old Mom” Rinker seemed even more innocent. Considered frail and incompetent, Molly Rinker ran the Buck Tavern in Germantown with her husband, until the British commandeered the building and sent her husband away.

Rinker had to stay to serve the British troops. And, serve them she did, bringing strong drinks every evening after dinner.

When she finally went to her room at night, it wasn’t to sleep. She wrote meticulous and copious notes full of infor-

mation that the soldiers had discussed all evening while drinking. She wrapped her notes around stones, then wound knitting yarn around all the information.

Each afternoon, Rinker would sit on a rock overlooking Fairmount Park’s Walnut Lane Bridge and knit socks. The British paid no attention to the domestic older woman. If they had, they might have noticed that she often dropped her ball of yarn over the cliff into the bushes below.

But others did notice.

George Washington had stationed the Green Mountain Boys nearby. They would collect the dropped yarn balls and take them back to headquarters where the balls would be unraveled, revealing the messages detailing planned British movements.

It is said that Rinker’s information was instrumental in the Battle of Germantown. Although that was a British victory, American General John Armstrong said that without this brave woman’s help, his troops would have been doomed.

At the time, aiding American troops was considered treason. Yet, many women bravely did just that, taking care that their own names were kept deeply secret and never mentioned.

Dorothy Stanaitis, a certified Philadelphia Tour Guide, writes about history and nostalgia.

March 2021

Recipe Box

Eat well for good health For National Nutrition Month, we’re dishing up well-rounded recipes to help meet older adults’ nutritional needs. The U.S. Departmentof Agriculture recommends special dietary considerations for older adults.

• Eat more protein to maintain muscle mass.

• Taking vitamin B12 is important for nutrient absorption, which decreases with age or certain medications.

• Drink water and unsweetened beverages to aid digestion and nutrient absorption.

Milestones 9

s one n t s e Mil riptio sc sub luded inc

1 tsp. canola oil 1 ½ cups bulgur, dry 2 cups low-sodium chicken broth 8 oz. canned chickpeas or garbanzo beans, drained

iStock

5-a-Day Bulgur Wheat Ingredients: 1 medium onion, chopped 1 cup broccoli, chopped 1 cup carrot, shredded 1 small green pepper, chopped ½3 cup fresh parsley, chopped (or 2 tbsp. dried)

Argentinean Grilled Steak with Salsa Criolla Ingredients: 1 large, ripe tomato, cored, seeded, and finely chopped ¼ small red onion, finely chopped 2 tbsp. fresh parsley, finely chopped 2 tsp. extra virgin olive oil 2 tsp. red wine vinegar ½ tsp. minced garlic ¼ tsp. oregano ¼ tsp. low-sodium adobo seasoning, divided ¼8 tsp. crushed red pepper 1 lb. skirt steak Directions: In a small bowl, mix together tomato, onions, parsley, olive oil, vinegar, garlic, oregano, 1/8 tsp. adobo seasoning and

Directions: Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh).

Heat canola oil in a large skillet. Add onions and cook until soft.

Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, then bring to a boil.

Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.

Add parsley and stir. Serve warm or cold. iStock

Philadelphia Corporation for Aging (PCA) offers

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crushed red pepper. Cover and refrigerate for at least 1 hour or up until 48 hours.

For the steak: Heat grill to medium-high heat. Sprinkle steak on both sides with low-sodium adobo seasoning. Place steak on hot, greased grill grates.

Cook, flipping once, until steak is wellbrowned on both sides and cooked to 145°F (about 6 minutes for medium-rare).

Let rest for 5 minutes. Thinly slice steak.

Divide steak evenly among serving plates. Top with refrigerated salsa.

(Source: USDA My Plate)

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Call the PCA Helpline: 215-765-9040

pcaCares.org

Virtual Events March 2021

Send your calendar items to MilestonesNews@pcaCares.org by the 25th of the month (for publication in month after next).

FRIDAYS STARTING MARCH 5

MARCH 10

Questions? 215-765-9000, ext. 5081

Stretch and Tone

The Coolest Variety Show on Zoom

MONDAYS STARTING MARCH 1

MARCH 3

French Class

Coping with COVID

Noon to 1:30 p.m. Host: Philadelphia Senior Center – Avenue of the Arts. Zoom.us (Meeting ID:812 7924 9091 • Dial-in: 1-929-205-6099).

Join members and social workers from South Philadelphia Older Adult Center for weekly discussions on pandemicrelated concerns and coping strategies.

11 a.m. Wednesdays in March. For conference call details: 215-685-1697.

MONDAYS STARTING MARCH 1

Stretch & Shake Exercise Class Join Janet to get your blood flowing in a low-impact chair exercise class. 1 p.m.

Host: Philadelphia Senior Center – Allegheny.

Zoom.us (Meeting ID: 275 166 4679 • Passcode: TFLFIT).

MARCH 16

Join South Philadelphia Older Adult Center for this class aimed at improving movement and circulation. Noon. http://bit.ly/SPOAC

Chair Yoga Breathing, exercises and stretches to improve flexibility and strength. 1 p.m.

Host: by Philadelphia Senior Center – Allegheny. Zoom.us (Meeting ID: 275 166 4679 • Passcode: TFLFIT).

MARCH 25

Until Justice Be Done: America’s First Civil Rights Movement

FRIDAYS STARTING MARCH 5

Virtual Bingo Join St. Edmond Senior Community Center to compete for great prizes. 1:30 p.m. Call 215-790-9530 to receive cards by mail or email. Zoom.us (Meeting ID: 954 790 1024 • Passcode: 3XUAZM).

Mindfulness Meditation Join Fumo Family Library for body scan and breathing techniques to ground your body and mind. 10 a.m. Mondays in March.

Facebook.com/FumoFamilyLibrary

MARCH 14

MARCH 5

Saluting Women’s History Month Join West Philadelphia Senior Community Center each week for a salute to important woman in history. 1 p.m. Fridays through March 19. Join: Facebook.com/WestPhilaSCC

MARCH 17

Daylight Saving Time Begins: Spring Forward

St. Patrick’s Day

MARCH 15

MARCH 18

Chronic Disease Self-Management Class Begins St. Edmond Senior Community Center will help participants manage high blood pressure, asthma, heart disease and diabetes. 9:45 a.m. Continues Mondays through April 12. Register: 215-790-9530

MARCH 9

TUESDAYS STARTING MARCH 2 Join instructor JC Turner for an hour of exercise and meditation. Noon. Host: Philadelphia Senior Center – Avenue of the Arts. Zoom.us (Meeting ID: 275 166 4679 • Passcode: TFLFIT).

Presentation by the Philadelphia Dept of Public Health. 1 p.m.

Host: Philadelphia Senior Center – Avenue of the Arts. Zoom. us (Meeting ID: 859 3976 3090 • Dial-in: 1-929-205-6099).

Join Philadelphia Senior Center – Allegheny and DJ Bi Willie for an hour of laughter, music and games. Zoom.us (Meeting ID: 655 373 3173 • Passcode: 121560).

FRIDAYS STARTING MARCH 5

MONDAYS STARTING MARCH 8

Chair Yoga

COVID-19 Vaccine Update

Musical Program with Cantor Don Samuels

MARCH 15

Join The Sisterhood of Congregations of Shaare Shamayim for a musical program and general meeting. 7:30 p.m. Register: 215-677-1600.

Join AARP to learn about reputable online tools that can help to improve your health. 1:30-2:45 p.m. Register: http://bit.ly/AARPOnlineHealth.

Online Health Resources

Fraudcast: Spotting, Avoiding and Reporting Imposter Scams 7 p.m. Host: AARP. Register: http://bit.ly/ Fraudcast.

MARCH 24

Making Her Mark Spotlight: Black Sisterhood and Suffrage A conversation about the significance of voting rights initiatives led by Black sororities with featured speaker Dr. Thelma Thomas Daley. 7-8:30 p.m.

Host: Free Library of Philadelphia.

Register: http://bit.ly/BlackSisterhood.

Author Kate Masur traces the history of the fight against racist American laws and institutions in the lead up to the Civil War. Host: Free Library of Philadelphia. 7-8:30 p.m.

Register: http://bit.ly/UntilJustice

MARCH 30

Introduction to Streaming and Smart TVs Ready to “cut the cord?” Join AARP to learn how to get the most out of TV without cable and on the basics of streaming services, like Netflix and Hulu. 1:30-2:45 p.m. Register: http://bit.ly/AARPStreaming

MARCH 31

2021 Housing Crisis Discussion Join AARP Pennsylvania and the City of Philadelphia Livable Community Network to learn how \residents remain in their homes.

6:30 p.m. Register: http://bit.ly/AARPHousing

Milestones 12

March 2021

You can try technology devices for free

By Alicia M Colombo While more older adults than ever have regular internet access through a tablet or computer, there still remains a significant lag in internet usage based on older age and income level.

According to the “Report on Older Philadelphians and the Digital Divide,” conducted by Philadelphia Corporation for Aging in September 2020, 81% of Philadelphians 60-75 have a home internet connection. But only 59% of Philadelphians older than 75 are connected at home. When you factor in the poverty level, the connection rate among all Philadelphians 60-plus drops to only 52% – 10% lower than the rest of Pennsylvania.

Minority older adults and those who live alone also lag in internet connectivity. Only 58% of Philadelphians 60-plus who live alone have internet at home,

while 83% of those who live with at least one other person are connected.

The majority (82%) of white Philadelphians 60-plus have internet at home, but only 69% of Hispanic and 67% of Black older adults do.

Given that a tablet can cost several hundred dollars and a home internet service is upwards of $50 a month, cost seems to be a significant barrier to technology adoption for older adults on a fixed income.

Fortunately, there’s a program that can help older adults, people with disabilities and their caregivers to overcome the cost barrier to find the right equipment or assistive device for their needs. The TechOWL (Technology for Our Whole Lives) Program at Temple University allows older adults in Philadelphia and Southeastern Pennsylvania to borrow equipment – for free.

“Think of it like a ‘try before you buy’

option,” said Kim Singleton, director of assistive technology at Temple University’s Institute on Disabilities. “We have tons of stuff that older adults can borrow and try in their own homes, everything from very expensive eye-controlled computers to video magnifiers.

Hopefully, after participants become familiar with a piece of equipment, they will see the benefits and decide to buy one for themselves. We can also help them find out a way to afford it, through discounts and other programs.”

TechOWL’s lending library offers an array of 310 technology items from tablet and laptop computers with mobile “hot spots” that provide a wireless internet connection to assistive devices.

Through CARES Act funding, TechOWL recently purchased hundreds more iPads and Chromebooks that are now ready and waiting to be borrowed. “So many programs have waiting lists due to the increased need from the pandemic, but we are able to serve,” Singleton said.

Devices are drop-shipped citeCenter.org | Hours: Weekdays, 9 a.m. to to the borrower and picked 5 p.m. | Drexel.edu/excite/engagement/digiup by a TechOWL staff memtal-navigators ber at the end of the loan, so Community Learning Center: Serves North borrowers don’t even have Philadelphia | 215-426-7940 | info@Comto leave their homes to get munityLearningCenter.com | Hours: Monstarted. The standard lenddays & Fridays, 8:30 a.m. to 4:30 p.m.; Tuesing period is one month, days and Thursdays, 8:30 a.m. to 12:30 p.m. which can be extended if the | CommunityLearningCenter.org/digital-navneed allows. igators For those who are unfaLULAC National Education Service Centers: miliar with the setup and Serves Northeast Philadelphia | 267-341-8591 operation of new technol(English or Spanish) | lnescdigi@gmail.com ogy, TechOwl provides set| Hours: weekdays, 11 a.m. to 3 p.m. up and support services throughout the loan. “TeThe SEAMAAC: Serves entire city, with in-perchOWL is staffed with a son services and direct outreach in South team of highly motivated, Philadelphia | 215-867-9732 (Interpreters dedicated people. We have available) | email/text: digital@seamaac.org | staff members who are blind Hours: Mondays, Tuesdays and Wednesdays, and others who have learnNoon to 4 | seamaac.org/digital-navigation

Philadelphia’s digital navigator helplines Philadelphians who need help accessing the internet and technology can contact six digital navigator organizations in Philadelphia for free. These organizations can assist with the following: • Finding and applying for affordable internet service options • Obtaining low-cost or free computers • Getting support with using digital devices • Identifying online digital literacy training Inglis Assistive Tech Solutions: 267-5001537 | navigators@inglis.org | Hours: Wednesdays, 9 to noon Steppingstone Scholars: Serves households with school-aged children | 302-440-6428 (English or Spanish) | internet@SteppingstoneScholars.org | Hours: Weekdays, 10 a.m. to 6 p.m.

Excite Center at Drexel University: 267217-3508 (telephone/text) | navigator@Ex-

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ing disabilities, so they can help people with those challenges,” said Singleton.

“For tablets, we can load any app on them that users request. If users don’t know where to start, we’ll ask them what they’re looking to do (with their tablets) and we will recommend apps to suit their interests. For Chromebooks, we can connect to devices remotely to help them navigate.”

TechOWL shows users how to use video-conferencing software, so they can participate in online programs and visit with their families. This helps older adults jump another hurdle to digital adoption: Overcoming the fear. “I’ve heard a lot of older people say, ‘I’ve gotten this far in my life without a computer; I don’t need one now,’” said Singleton. “When the desire to do something with technology becomes greater than your fear of technology, that’s when you get adoption.”

Singleton’s own mother didn’t start going online until she was 80. “When I showed her that she could meet with her doctor virtually on a telehealth visit and view her medical records and test results online, she was hooked.” *** For information or to borrow a device, go to https://techowlpa.org/library, call 1-800-204-7428 or email TechOWL@ temple.edu.

Alicia M. Colombo is editor of Milestones.

Milestones 13

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“Landscape” by Huen Yow Liu

March 2021

Philadelphia’s COVID-19 vaccine distribution plan The following information was provided by the Philadelphia Department of Public Health.

Philadelphia is currently receiving a very limited supply of the COVID-19 vaccine.

Because of this, the City is making the vaccine available in phases based on a person’s level of risk: • Acquiring infection.

• Transmitting infection to vulnerable people.

• Suffering severe consequences of infection.

As a result, residents will become eligible to receive the vaccine at different times.

Residents are encouraged to complete the City’s vaccine interest form online at https://covid-vaccine-interest.phila.gov to be placed on the list to receive the vaccine and be contacted when it becomes eligible.

If you don’t have internet access or need assistance filling out the form, call the Philadelphia Department of Public Health COVID-19 Call Center at 215-685-5488.

In the meantime, City officials continue to urge residents to follow these safety guidelines: • Wear a mask.

• Stay socially distant.

• Don’t gather with people outside of your household.

To learn more about the City’s vaccine distribution and COVID-19 response, go to phila.gov/covid or call 215-685-5488.

COVID-19 vaccine FAQs As the COVID-19 vaccination distribution beings to roll out in Philadelphia, many people understandably have questions about the vaccine, how to get it and what to expect following vaccination. Following are answers to some of the most frequently asked questions from the Philadelphia Department of Public Health.

How does the COVID-19 vaccine work?

The COVID-19 vaccine is a medicine that helps your immune system fight the COVID-19 virus. It comes in the form of two injections. The first injection primes your immune system, helping it recognize the virus. The second injection strengthens your immune response. After receiving both injections, the vaccine will greatly reduce your chances of getting sick.

Are you injecting the virus?

No. The COVID-19 vaccine contains incomplete pieces of the COVID-19 virus.

• continued on page 18

CALL FOR ARTISTS Presented by

Philadelphia Corporation for Aging Submission deadline:

Friday, April 9

Celebrate Arts & Aging Virtual Show is a month-long celebration held in May featuring extraordinary original artwork by artists aged 55 and older from across the Greater Philadelphia Region.

To get involved or for more information on the application process and submission guidelines, please visit: pcaCares.org/Art or call 215-765-9000 ext. 5052.

Milestones 14

ADVANCEMENTS IN TELEHEALTH:

Tekie said. They can access mental health services while doing physical activities, such as walking.

Tekie acknowledged that for many older adults there is a stigma to therapy. “They may feel it hasn’t been part of their upbringing to talk about mental health issues,” he said. “Sometimes, you will see them not having the vocabulary to describe what’s going on. They might focus more on the physical symptoms but not necessarily use words, like anxiety or depression. When we connect through technology, it makes it a lot easier for both parties, those who need therapy and those who can provide therapy. Especially for older folks, I think we can cut isolation and loneliness and allow people to get connected with different mental health professionals.”

Counseling goes hi-tech

By Jay Nachman Telehealth, the distribution of health-related information and provision of services via electronic or telecommunication technologies, can be beneficial in all areas of physical and mental health care. It allows patients and health care professionals to connect for care, advice, education, intervention and monitoring without having to be in the same physical location.

When comparing using telehealth for mental health therapy to an in-person visit, Dr. Michael Broder uses the analogy of seeing a movie in a theater versus seeing a film on television.

“If you go to movie theater, you’re going to have a different experience than you’re going to have in your home – no matter how big a screen you have. (Either way,) you’re still going to see the movie. You’re still going to get probably as much out of it that’s really important, but there’s an extra bit of benefit to being in person,” said Broder, a psychologist who has been

practicing cognitive behavior therapy for more than 40 years in Center City and is the author of seven books, including one best-seller.

According to Broder, teletherapy is a very good choice. “I think that there are going to be a lot of people who wouldn’t go into treatment any other way,” he said. “(With teletherapy), they can be in treatment without having to face the person.

They can turn the video off and sometimes that helps people to open up more. When COVID is over, my prediction is that the average therapist will have a percentage of people who are going to want to continue doing teletherapy and that’s a good thing.”

According to the American Psychology Association, telehealth allows patients across the lifespan to receive care remotely in a manner that is often more accessible and convenient than in-person care.

The APA notes a common misconception is that older adults have either no interest in the use of technology or cannot

March 2021

Jay Nachman is a freelance writer in Philadelphia who tells stories for a variety of clients.

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use technology platforms. In Philadelphia, 81% of adults 60-75 have a computer, smartphone or tablet with internet access at home. However, when it comes to the use of telehealth, only 11% of older adults feel comfortable using it.

Other barriers to telehealth for older adults, according to the APA, are reimbursement limitations with health insurance, provider misperceptions of interest, lack of training and platforms that do not account for older users’ needs. Also, therapists may miss some of the subtleties with telehealth patients that can be perceived in person through body language and eye contact.

Benefits of telehealth include its convenience and accessibility, said Dr. Yacob Tekie, a psychologist with a practice in University City. Patients can talk to therapists using the method they prefer, and patients with mobility issues often prefer telehealth, he said.

Telehealth is also quite efficient for some

Mental health resources Counseling is expensive and too often, only the people who can afford it receive this much-needed help. Here are some resources that can help make mental health services accessible to everyone: • For mental health assistance, call the state’s Department of Human Services PA Support & Referral Helpline: 1-855-284-2494 (TTY: 724631-5600).

• The Philadelphia Department of Behavioral Health and Intellectual disAbility Services provides 24/7 resources for individuals in need of mental health services, regardless of the ability to pay. For a mental health emergency, contact the Crisis Hotline: 215-685-6440. For non-emergency help, uninsured or underinsured Philadelphia residents should call 215-685-5400 and Medicaid recipients can call 1-888-5452600. For online behavioral health screening and resources: https:// HealthyMindsPhilly.org.

T:10.375" S:9.875"

March 2021

Milestones 13

EXCLUSIVELY FOR CUSTOMERS 55 & UP

2 UNLIMITED LINES

LESS

THAN

$30EACH With AutoPay; plus taxes & fees.

During congestion, customers on this plan may notice speeds lower than other customers and further reduction if using >50GB/mo. due to data prioritization. Video at 480p. Unlimited while on our network.

S:9.375"

Customers 55 & up save more than 50% off with T-Mobile compared to AT&T and Verizon basic unlimited plans

Find out more at T-Mobile.com/Discount55 Save 50%: Plan benefits vary; competitor plans may include additional streaming services and international data. AT&T and Verizon provide special rate plans in Florida only. 2 Lines: Limited time offer; subject to change. Max 2 voice lines. Participating retail locations only. Credit approval, deposit, $10 SIM card, and, in stores & on customer service calls, $20 assisted or upgrade support charge may be required. Monthly Regulatory Programs (RPF) & Telco Recovery Fee (TRF) totaling $3.18 per voice line ($0.60 for RPF & $2.58 for TRF) applies; taxes/fees approx. 10-33% of bill. Not combinable with certain offers. Unlimited talk & text features for direct communications between 2 people; others may cost extra. Roaming: U.S. roaming and on-network data allotments differ: includes 200MB roaming. High-speed data is US only; in Canada/Mexico, unlimited at up to 128kbps; additional purchase required for data elsewhere. Calls from Simple Global countries, including over Wi-Fi, are $.25/min. (no charge for Wi-Fi calls to US, Mexico and Canada). Usage may be taxed in some countries. Not for extended international use; you must reside in the U.S. and primary usage must occur on our U.S. network. Video streams at up to 1.5Mbps. Optimization may affect speed of video downloads; does not apply to video uploads. Tethering at max 3G speeds. AutoPay Pricing: Without AutoPay, $5 more/line. May not be reflected on 1st bill. Coverage not available in some areas. Network Management: Service may be slowed, suspended, terminated, or restricted for misuse, abnormal use, interference with our network or ability to provide quality service to other users, or significant roaming. On-device usage is prioritized over tethering usage, which may result in higher speeds for data used on device. See T-Mobile. com/OpenInternet for details. See Terms and Conditions (including arbitration provision) at www.T-Mobile.com for additional information. T-Mobile, the T logo, Magenta and the magenta color are registered trademarks of Deutsche Telekom AG. © 2021 T-Mobile USA, Inc.

Milestones 16

March 2021

Navigating online grocery and delivery services

By Mary Anna Rodabaugh Technology has changed the way many people shop. But due to the COVID-19 pandemic, online and mobile delivery services are now more popular than ever.

These services bring food and other necessary items right to your doorstep.

While convenience and safety are the major benefits for anyone who uses home delivery services, this is an especially helpful option for people with mobility issues, those who lack reliable transportation and caregivers of older adults. In fact, Philadelphia Corporation for Aging’s (PCA’s) Caregiver Support Program now provides reimbursement to caregivers for grocery delivery services.

PCA also provides home-delivered meals to homebound older Philadelphians and people with disabilities who struggle to afford balanced meals, are unable to cook or shop for food, and have no one to help prepare meals. In addition, four volunteer-based home-delivered meal programs serve older adults who are not eligible for PCA services. Internet ordering is not required. For more information about PCA programs, call the PCA Helpline at 215-765-9040.

The main drawback to most grocery delivery services is that online ordering is required. In addition, some providers require memberships or subscriptions, charge delivery fees, and/or set a minimum dollar amount for purchases. But with some creative planning, these ser-

vices can be utilized by more seniors. If you don’t have an internet connection or use a computer, a relative could place the order for you. You can also bundle your order with a tech-savvy neighbor and share the cost of any fees.

There are many different trustworthy grocery delivery services to choose from.

You should visit the website or application (app) of a provider to determine which feels the most user-friendly and charges fees that best meet your budget.

Below are some of the most economical and easy-to-use grocery delivery services for you try.

Grocery store delivery services Older adults who would like to order food and other necessities from their favorite store can select curbside pickup or home delivery from most grocers and bigbox stores. Here is a sampling of stores that offer delivery in Philadelphia. For each merchant, you will have to enter your ZIP code or address to determine if delivery is available where you live.

• Acme: AcmeMarkets.com and click “Your Store” in the horizontal menu bar at the top of the page. Receive $20 off and free delivery on your first order of $75 or more. Use promo code SAVE20 at checkout.

• Aldi: Aldi.us/en/pickup-delivery • The Fresh Grocer: Shop.TheFreshGrocer.com and click “Select Your Store” at the top of the page.

• Giant: GiantFoodStores.com and click

Free grab & go meals for older adults To provide nourishment to older adults during COVID-19, PCA is operating 22 grab & go meal distribution sites for adults 60 and older. Since many older adults may have difficulty leaving their homes, family members may pick up meals, with prior arrangement at each site. In addition, the City of Philadelphia has partnered with Share Food Program and Philabundance to offer free food sites throughout Philadelphia, where residents can pick up free food for their households. For a list of sites offering grab & go meals and free food, hours of operation, and contact information, call the PCA Helpline at 215-765-9040 or go to pcaCares.org/grab-and-go.

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“Schedule Your Order” in the middle of the page • ShopRite: Shoprite.com/OnlineShopping • Sprouts Farmers Market: Shop.Sprouts. com and enter your delivery address.

• Target: Target.com and click “Pickup & Delivery” in the red horizontal menu bar at the top of the page.

• Walmart: Walmart.com/grocery • Whole Foods: WholeFoodsMarket.com/ online-ordering – Amazon Prime members can shop Whole Foods Market on Amazon.com for free two-hour delivery and free one-hour pickup.

can use Amazon Fresh for grocery delivery.

Simply go to Amazon.com/fresh. You can also open the Amazon app on your smartphone or tablet, then click on “Fresh,” located under the product search bar. With Amazon Fresh, you can shop for a variety of grocery items, including meat, dairy and produce. Amazon’s food products are stored safely in their inventory warehouses and delivered in spoil-free packaging.

Grocery orders over $35 are eligible for free delivery. The availability of same-day or next-day delivery varies based on location.

Instacart

Amazon Fresh

Instacart gives customers the opportunity to choose from a variety of local stores on Instacart.com or the app. Once you select your store, you can view the online product catalog and add items to your cart.

At the conclusion of your order, an Instacart shopper will be dispatched to your store of choice. Your shopper will notify you if an item is out of stock or if a suitable substitute is available. The Instacart shopper then delivers the groceries to your door.

All shoppers are required to have temperature-controlled grocery bags or coolers to transport perishable items from the store to your home.

For full details and fees, go to the service provider’s website or app.

If you have an Amazon Prime membership or if you receive SNAP benefits, you

Mary Anna Rodabaugh is a writer, editor and writing coach.

If you don’t see your store of choice listed or would like more information about grocery delivery, call your favorite, local store or inquire onsite at the service counter.

To get started with your online order, visit your store’s website or mobile app to register for the delivery or pickup option of your choice. Most sites will require you to create a free online account. You may need to select a date and timeslot for your grocery order. From there, you will be prompted to choose the items you wish to purchase. Delivery fees vary by store and location.

March 2021

Milestones 17

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Personal Care Companion Care Light Housekeeping

Multigenerational families stay connected with PHLConnectED

By Shannon Reyes Over the last year, virtual learning has proven to be a challenge for many kinship caregivers. Transitioning from a physical space to a digital environment has completely reshaped the landscape of learning. Older adult caregivers must now help navigate multiple online platforms and supervise school-age children, while some are also simultaneously working at home.

Virtual learning hinges entirely on technology, requiring a reliable home internet connection and a computer or tablet. Unfortunately, both internet and a web-enabled device are not available in every Philadelphia home.

There’s a new program in Philadelphia that seeks to bridge that gap. PHLConnectED provides free, high-speed internet to Philadelphia K-12 caregivers who need reliable internet service in Philadelphia, including older adults who care for their grandchildren or other young relatives.

PHLConnectED also provides digital skills training and tech support for families.

Philadelphia Corporation for Aging’s (PCA’s) Caregiver Support Program, which provides care management, caregiver education and training workshops, financial assistance and benefits counseling, has seen the digital divide negatively impact many grandparents who are raising school-age children in the city. Cheryl Clark, PCA’s Caregiver Support Program director, explains that even when grandparents had connectivity, slow internet speed and unreliable connections made it hard to participate in online school.

“PHLConnectED is an excellent resource that can provide direct assistance, technical support, and training to students, their older relatives and others who may need help,” Clark said. “The program offers direct connections to tech experts who can help troubleshoot connectivity and provide education for free.”

• continued on page 18

We are a provider for the CommunityHealthChoices program, and we welcome family caregivers through the PA Family Caregiver Support Program.

215-935-6321

www.charterhomehealth.net

Milestones 18

March 2021

Families connected

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• continued from page 17

Get Milestones newspaper by email Do you have an email address? If so, you can sign-up to receive the Milestones e-news automatically every month. This free electronic publication features articles and events from the newspaper, as well as recent headlines and other news that you’ll only get in the e-news. All you have to do is go to pcaCares.org/e-news to sign up. You can unsubscribe at any time and we won’t share your email address with anyone.

Vaccine distribution • continued from page 13

None of the COVID-19 vaccines contain live COVID-19 virus cells.

Is a COVID-19 vaccine necessary?

The Philadelphia Department of Public Health strongly recommends getting vaccinated. The vaccine decreases your chances of catching the COVID-19 virus.

It also reduces the spread of the virus, and helps keep your family, neighbors, and friends safe.

Has the vaccine been tested?

Yes. The vaccine has been tested in large clinical trials of 43,000 and 30,000 volunteers. It was approved by an Emergency Use Authorization, and is monitored during trials, after approval and in wide-spread use.

Do I still need to wear a mask and social distance after getting vaccinated?

Yes. We must continue to try and stop the spread of the virus. Please continue wearing a mask and social distancing until most people have the vaccine.

Can I get COVID-19 after getting vaccinated?

The COVID-19 vaccine greatly reduces your chances of getting sick. But we won’t know how long immunity lasts until we have more data.

What is the vaccine efficacy rate?

Large clinical trials show both the Pfizer and Moderna vaccine’s efficacy rate is approximately 95%.

Can children receive the vaccine?

No. The current COVID-19 vaccines are only available to those 16 years and older.

Will my medication interact with the vaccine?

No. There are no known drug interactions with the COVID-19 vaccine.

What are the potential side-effects?

Short-term side effects include a sore arm, headache, fatigue, chills and fever.

These side effects are signals that your immune system is working.

Funded by PCA

In Philadelphia, there are approximately 12,000 people in the city who are primarily responsible for caring for a grandchild. More than 9,000 of them are 50 and older.

When the program launched in August 2020, it was hailed by state and local lawmakers, including City Council President Darrell Clarke, who applauded the city’s efforts to help bridge the digital divide.

“Even before the COVID-19 pandemic hit, Philadelphia was grappling with a crisis of poverty and inequality that left far too many of our vulnerable young residents without access to quality educational resources that they deserve,” Clarke said.

“The events of 2020 have made it clear that internet access is not a luxury, it’s a basic necessity, and we should make every effort to provide it to our residents.”

When the program first launched, eligibility guidelines included Philadelphia K-12 households that: • Do not have in-home, broadband internet access.

• Only have internet access through a mobile phone.

• Are experiencing homelessness or housing insecurity, or are located where a wired connection may not be possible.

• Have students who complete their remote learning in locations without internet access.

PHLConnectED recently expanded eligibility to include households that receive public benefits with income qualifications, have students designated as English Learners or have students who receive special education services.

“Over the last nine months, the City and many partners have helped more than 12,000 families cross the digital divide,” said Philadelphia’s Chief Information Officer Mark Wheeler. “Throughout this pro-

Families can use free at-home internet services through PHLconnectED for remote learning and to stay in touch with family.

cess, we’ve also learned that many families already have internet service, but struggle to afford it. This exciting expansion of PHLConnectED eligibility will help ensure that cost is not a barrier to maintaining the internet when students need it more than ever.”

High-speed, reliable internet access through PHLConnectED can be accessed through an in-home internet connection or as a mobile hotspot for families who are experiencing homelessness, in-between homes, housing insecure or where inhome connection is not possible.

United Way of Greater Philadelphia and Southern New Jersey (United Way) serves as the coordinating agent for PHLConnectED. Those who want to take advantage of the program can call the United Way’s 211 hotline or go to phila.gov/PHLConnectED. *** For more information on PCA’s Caregiver Support Program, visit pcaCares.org or call the PCA Helpline at 215-765-9040.

Funded by PCA

March 2021

Milestones 19

Health Brief

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Crossword

Solution The solution can be found on page 8.

Shall we dance?

Across

Nutritious doesn’t mean tasteless March is National Nutrition Month, a time to learn about making informed food choices and developing healthful eating habits. Healthy, nutritious foods aren’t limited to salads and raw vegetables.

One very popular way of eating – The Mediterranean Diet – is both healthy and delicious. It’s based on the cuisines of countries surrounding the Mediterranean Sea, including France, Portugal, Italy, Spain and Greece –all of which are known for tasty, enjoyable food. The Mediterranean Diet offers a variety of inexpensive, tasty foods and many health benefits, such as a lower risk of cardiovascular disease and diabetes.

Some common Mediterranean ingredients are pantry staples: tuna, beans, tomatoes, olives, pasta, potatoes, onions, plain yogurt, fruit and vegetables.

Here are five simple ways to start eating more Mediterranean-inspired dishes: • Don’t cut out carbs: Instead, choose healthy carbs, like whole grains, beans and produce. Try whole wheat pasta, instead of white. Cook it al dente, according to package directions. Water-logged pasta has a higher glycemic index that will leave you feeling hungry sooner.

• Cook with olive oil: This cornerstone ingredient of the Mediterranean Diet contains monounsaturated fats that have been shown to lower total cholesterol level and “bad” LDL cholesterol.

Olive oil comes in many price ranges.

Look for an extra-virgin variety that fits

your budget. Buying a large, bulk-size container will save you money in the long run.

• Season with citrus: A squeeze of fresh lemon juice adds lots of sodium-free flavor. Citrus zest (the outer layer of the peel) delivers lots of flavor, too. Use a zester or fine vegetable grater to remove the zest.

• Eat fish twice a week: Higher-fat fish, like salmon and mackerel, contain heart-healthy omega-3 fatty acids. All kinds of fish and shellfish are healthy protein sources. The healthiest way to cook fish is to grill, bake or broil it with a little olive oil. You can add flavor with fresh or dried herbs and spices and a splash of fresh lemon juice.

• Include more yogurt: This healthy, fermented food is more than just a sweet breakfast or snack food. It can also be used as a savory ingredient in meals. Try adding a swirl of 2% (low-fat), plain Greek yogurt to spicy, vegetable-packed or meat dishes.

• Eat veggies at every meal: Vegetables aren’t just for lunch and dinner. For breakfast, add some greens, diced tomatoes, onions and sliced mushrooms to omelets. Remember that beans are veggies, too. Try this healthy avocado toast: Mash canned cannelloni beans with fresh avocado, a little olive oil, salt and pepper, then spread it on wholegrain toast.

Funded by PCA

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PA Health & Wellness exists to improve the health of its beneficiaries through focused, compassionate and coordinated care. Our approach is based on the core belief that quality healthcare is best delivered locally.

Transforming the Health of the Community, One Person at a Time.

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