Milestones Newspaper: March 2022 - Nutrition Month

NEWS AND POSSIBILITIES FOR OLDER ADULTS

A Publication of

MARCH 2022 • FREE IN THIS ISSUE

NUTRITION PROGRAM MARKS 50TH YEAR

P4 P4 TIPS FOR WORKING OUT WITHOUT GOING OUT

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WOMEN’S HISTORY MONTH TIMELINE OF WOMEN’S HISTORY MILESTONES

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Good nutrition starts with healthy food choices. You don’t need to be a chef to create well-balanced meals that also taste great. This month’s Milestones contains food resources, nutrition information and recipes.

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Celebrate. Innovate. Educate.

50 years of nutrition services

By Najja R. Orr, MBA, PCA president & CEO

WHAT IS PCA?

Philadelphia Corporation for Aging (PCA) is a nonprofit agency dedicated to serving Philadelphia’s older adults and adults with disabilities.

PCA publishes Milestones and 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 • Ombudsman services

• Health education • Information and referral For more information, call the PCA Helpline at 215-765-9040 or visit pcaCares.org.

Published by Philadelphia Corporation for Aging

Najja R. Orr, President and CEO PCA Board of Directors 2021-22 Satya B. Verma, O.D., Vice Chair Angela Foreshaw-Rouse, Secretary Glenn D. Bryan, Treasurer Louis A. Bove, Esq. Louis G. Colbert Nora Dowd Eisenhower, Esq. Katherine E. Galluzzi, D.O., F.A.C.O.F.P. Lynn Fields Harris Paul Nathanson Sandra McNally Eloise N. Young Jacqueline S. Zinn, Ph.D. Emeritus: Arthur E. Helfand, D.P.M.

Call 24/7 to report suspected elder abuse. PCA Helpline: 215-765-9040 Outside Philadelphia toll-free: 888-215-765-9041 (TDD) pcaCares.org

Milestones is published monthly and distributed at more than 1,100 locations throughout Philadelphia, Lower Bucks and Eastern Montgomery counties.

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

The views expressed in Milestones are not necessarily those of Philadelphia Corporation for Aging (PCA). Milestones will not knowingly accept or publish fraudulent or misleading advertising. Milestones reserves the right to edit, revise or reject ads. Milestones assumes no responsibility for errors, misprints, omissions or misinformation; for failure to publish an ad; or for any damages of any kind.

Neither the publisher nor any other party is rendering expert advice in this publication. No part of this newspaper may be reproduced without the permission of PCA. ©2022 Philadelphia Corporation for Aging. All rights reserved.

This year marks the 50th anniversary of the Older Americans Act Nutrition Program, which provides grants to help support meals programs and other nutrition services for older people throughout the country. Nutrition programs include home-delivered meals, healthy meals served in group settings, nutrition screenings and assessments, healthy food education, and nutritional counseling.

Nutrition services provide an important link to other supportive in-home and community-based supports, such as home health aide services, transportation, exercise classes, chronic disease self-management programs, home repairs and modifications, and falls prevention programs.

The pandemic has further exacerbated and made clear the need to combat malnutrition and hunger. Going forward into 2022, PCA will continue our efforts that strengthen nutrition programs and tackle food insecurity. We intend to make sure we are putting the right programs in place to serve more older adults and adults living with disabilities by providing them with healthy food and ongoing nutrition services.

Several initiatives are underway to look at ways to shape future nutrition programs, including how can we be more culturally sensitive by advocating for policy change.

Nutrition should be person-centered, like much of our planning and programming, giving individuals choice.

We must do a better job of ensuring regulations are more inclusive going forward.

This translates into an inclusivity that relates to how we look at our menus and the types of food we provide to older adults.

Our voice of advocacy is key in supporting culturally sensitive nutrition options that

are also healthier options. (For more information about the Senior Nutrition Program and PCA’s meal services, see page 4.)

Celebrating Women’s History Month

“The achievements, leadership, courage, strength and love of the women who built America were as vital as that of the men whose names we know so well,” said President Jimmy Carter in his designation of National Women’s History Week in 1980.

Since 1987, March has been observed nationally as Women’s History Month to celebrate the contributions of women to our history, culture and society. But we must do more than just remember women’s past accomplishments. We must continue to advocate for gender equity in health care, pay and all other aspects of society. It is not enough to merely ensure that women have a seat at the table; we must ensure equal representation for women in government, the workforce and educational opportunities.

Funded by PCA

Join our Team!

Visit pcaCares.org/careers for a list of Philadelphia Corporation for Aging’s current job openings.

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MARCH 2022

The Senior Nutrition Program celebrates 50 years of healthy aging

By Jay Nachman Good nutrition is essential to wellness across the lifespan. Since its inception 50 years ago, the national Senior Nutrition Program (SNP) has been providing healthy, well-balanced meals in a variety of group settings, such as senior community centers, as well as to the homes of older adults.

When it was signed into law in March 1972, the Older Americans Act designated the Senior Nutrition Program as the first federal program to support the health and well-being of older adults through nutrition services.

Linda Riley

tion for Community Living, which oversees the Senior Nutrition Program.

Data shows that 81% of congregate meal participants and 90% of home-delivered meal participants report eating healthier foods because of the meals received, according to Lipperini. Most nutrition program participants also say the program has led to improved health, healthy weight management, and continued independent living in their own homes.

“Prior to my work at the Administration for Community Living, I managed local nutrition programs. I know firsthand the difference they make in the lives of older adults every single day,” Lipperini said. “For decades, our programs have offered nutritious meals and socialization opportunities, all while promoting overall health and well-being for older adults across the country. We look forward to a future fueled by innovation, education, and, of course, nutrition.”

PCA food programs

Older adults can receive nutritious meals at PCA-funded senior centers or in their homes.

Under the program, approximately 5,000 nutrition program providers now serve an estimated one million meals each day to older adults across the country. “The nutrition program targets those with the greatest social and economic need, including people with low incomes, those living in rural areas and minority communities,” said Keri Lipperini, director of the Office of Nutrition and Health Promotion Programs at the AdministraCourtesy: Library of Congress)

Through SNP funding, Philadelphia Corporation for Aging provides more than 27,500 meals to older adults throughout the city each week.

“Nutrition programs are a simple, straightforward and cost-effective way of taking care of some of the most basic needs to help keep someone in their home,” said Bea Winn, PCA’s assistant director of health and nutrition. “It’s very rewarding. And it’s a tangible thing: You provide someone with a nutritious meal that provides sustenance. Everyone can relate to the idea that people need food.”

The nutritional requirements and the setting are key when providing meals, Winn said. The meals must meet specific standards to ensure they are nutritionally balanced and appropriate for a healthy lifestyle. Those standards include require-

ments for nutrients, such as calories, protein, carbohydrates, fiber and fat, in addition to specific vitamins and minerals needed to support healthy aging. Meal components must include adequate sources of protein, fruits and vegetables, reduced-fat dairy, and whole grains.

Prior to the COVID-19 pandemic, PCA dished up more than 1,000 meals each week to older adults at 28 senior community centers and satellite meal sites located throughout Philadelphia. These congregate meals are provided in a group setting where older adults can enjoy far more than good nutrition. Senior centers are the perfect location for meals because they also provide socialization, education and fitness opportunities. (Throughout the pandemic, PCA pivoted to provide packaged, grab-and-go-style meals at many senior centers, since they weren’t able to offer the usual choice of a hot or cold meal served onsite five days a week.)

In addition to proving congregate meals, PCA delivers approximately 3,500 hot or frozen meals a week to older adults’ homes through its Meal Distribution Center in North Philadelphia. These home-delivered meals provide vital nutrition and regular contact to older adults who cannot cook or shop for food on their own.

While there are no income requirements to receive meals, people who struggle to afford healthy food often benefit from this program.

During the summer, PCA also distributes Senior Farmers Market Nutrition Program vouchers totaling $24 to in-

Paola Nogueras

come-eligible older Philadelphians. The checks, which are funded by the Pennsylvania Department of Agriculture, can be used at farmers markets to purchase Pennsylvania-grown produce. Last summer, more than 20,000 older adults received the vouchers. The produce voucher program supplements the Senior Nutrition Program by providing an additional source of fresh food.

Nutrition innovation

PCA is looking to the future and how it can best serve the older adults who rely on the agency to help meet their nutritional needs. One example of future innovation could see PCA providing culturally appropriate meals for the city’s ethnically diverse older adult population.

“We could potentially work with restaurants or food trucks in the community while ensuring that the meals still meet nutritional guidelines,“ said Winn. “We are considering new ways to meet people where they are.”

For more information about PCA’s nutrition programs for older adults, call the PCA Helpline at 215-765-9040 or go to pcaCares.org.

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

FEBRUARY 2022

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MARCH 2022

Rediscover the joy of eating, preparing meals while fueling their bodies appropriately. The first is to create a meal plan each week. Having a plan going into the week can help break up cooking habits and prevent making the same meals.

“Oftentimes, this happens because those meals are quick, easy and taste good,” says Fereck. “Looking at what meals you have for breakfast, lunch and dinner each week can help create some space for variety. Try to make each week different.”

A good example may be having oatmeal for breakfast one week, then having eggs with toast and a piece of fruit for breakfast the next week.

Secondly, cook with color. When creating more variety to keep from repeating the same meals over and over, ask yourself, “How can I add more color to my plate?”

This will also boost the nutritional value of your food and help prevent you from having a bland-looking meal. A great and simple switch would be to pair chicken with sweet potatoes and broccoli, instead of rice and cauliflower.

Fereck’s final tip is to turn eating into a social event to help break up routine.

“Plan to have dinner with friends or family once a week,” she says. “This will help turn meals and eating into an exciting event, instead of feeling like it’s just something we have to do to stay healthy.”

Consider trying a new recipe or having a dinner theme to spice up the menu. iStock

By Mary Anna Rodabaugh Like gas in a car, food is the fuel that keeps our bodies moving. A well-balanced, nutritional diet is essential for overall well-being. Yet as you age, eating may become monotonous. If this is the case, there are a few things you can do to rediscover the joy of eating.

“As we get older, it is noticeable that we lose our hunger and satisfaction cues,” says Morgan Fereck, MS, RDN, LDN, managing dietitian at OnPoint Nutrition, a Philadelphia-based online nutrition company that provides one-on-one counseling. “It is important to fuel your body sufficiently.

Eating mindfully and creating awareness about your body’s cravings will be helpful.”

Engaging in mindful eating is simple.

Before grabbing a snack or having a meal, ask yourself: “On a scale of one to 10, how hungry am I?” At the low end of the scale,

you’re not hungry at all. At the high end, you could eat just about anything. Once you consume a snack or meal, ask yourself a similar question: “From one to 10, how full am I?” Asking yourself these questions will allow you to better gauge your eating habits.

Your answers will determine if you are eating because you are just bored, and therefore, not really hungry, or if you actually need a meal, says Fereck.

As you consume your snack or meal, notice the taste and texture of the food.

You can even smell your food before taking a bite, inviting all your senses to participate in the experience. With practice, mindful eating can become a part of your daily routine.

Meaningful mealtimes

Fereck suggests three things older adults can do to break up the monotony of eating

Nutrition guidelines

Ideally, every meal should include this

trifecta of nutritional elements: protein, starch and fat. Protein will help preserve and maintain muscle mass, while providing steady energy throughout the day.

Starches, or carbohydrate sources, will provide energy, as well as fiber to promotes healthy blood sugar and cholesterol levels. Fat will provide a feeling of satiety (or fullness) after eating a meal. “Fat’s role in the body is to slow digestion so you can absorb the nutrients in the foods better,” Fereck said.

In addition, make sure you are getting enough fruits and vegetables each day. Dieticians recommend that you aim for five combined daily servings of fruit and vegetables. This will boost vitamin and mineral intake along with providing additional fiber. Calcium, vitamin D and potassium are essential for older adults, as these nutrients support bone health and strengthen immunity.

To wash all this healthy food down, be sure to drink enough water. “As we age, we start to feel less thirsty,” says Fereck. “Water and hydration are important to help keep your body’s systems flowing.”

Quick meals

For older adults who enjoy microwavable frozen entrees and snacks, Fereck suggests trying a new frozen meal each time you go to the grocery store. Microwavable dinners have dramatically improved over the years in both quality and options. When selecting a frozen meal, be mindful of the sodium content, aiming for less than 500 mg per meal. You should also choose meals that contain at least 15 grams of protein and include vegetables.

With a little self-check in, mindful eating and a colorful variety of foods, you can transform the daily chore of meal preparation and eating into an enjoyable occasion.

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

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Food resources assist older adults facing hunger

By Jay Nachman

try, located at 4400 N. Reese St., serves residents in ZIP codes 19120, 19133 and 19134. Bilingual staff speak English and Spanish. Clients may visit the pantry once every two months. This location also operates another food pantry that serves 250 families. For information, call 267-3312500.

Drueding Center, located at 1321 N. Lawrence St., runs a Green Light Pantry in addition to its housing and support programs for people experiencing homelessness. To sign up for the food pantry waiting list, call 215-787-3275.

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In Philadelphia, more than 16% of our neighbors go to bed hungry or face food insecurity, according to a report by the city’s Office of Homeless Services. More than 5.2 million adults, 60-plus, in America face hunger, according to Feed America. That’s one in 14 older adults.

Thankfully, a multitude of local hunger-relief organizations are working to combat food insecurity. Philadelphia’s 700 food pantries and soup kitchens feed around 500,000 people each year. If you or someone you know needs help keeping food on the table, here are some resources that can assist.

Philabundance The Commodity Supplemental Food Program (CSFP) provides USDA-donated food to older adults with low incomes by providing monthly “Senior Food Boxes.” Philabundance packs and distributes 4,500 boxes to strategically chosen locations throughout the Delaware Valley, ensuring that older adults have access to shelf-stable foods to last them throughout the month. Each box contains approximately 30 pounds of canned and boxed food, including vegetables, fruit, juice, pasta, milk, cereal, canned meat and nonmeat protein. A nutritional newsletter containing recipes and information is included in each box.

Philabundance features a “Find Food” directory of 350 social service agencies that distribute free food to all corners of the city. For information, call 215-3390900 or go to philabundance.org.

Philadelphia Corporation for Aging PCA provides healthy, delicious pre-made

meals to older Philadelphianas and adults with disabilities through its congregate, grab-and-go, and home-delivered meals programs. For more information, see page 4, call the PCA Helpline at 215-765-9040 or go to pcaCares.org.

MANNA Nutrition is vital to improve health, especially for people who need nourishment to heal from a serious illness. MANNA cooks and delivers nutritious meals to residents in the Greater Philadelphia area.

MANNA’s meal program is a temporary service. Qualification for service and the amount of time that each client receives MANNA meals is based on individual needs and determined by MANNA’s Nutrition and Client Services Department.

For information or to apply, go to mannapa.org or call 215-496-2662.

City of Philadelphia Food distribution sites provide supplemental food for Philadelphia individuals and families. All city residents are eligible. No ID or proof of income is required.

For locations and other information, go to phila.gov/food. The website features a directory of food sites, general meal sites, older adult meal sites and student meal

sites. You can also call 311 (within Philadelphia) or the WhyHunger Hotline at 1-800-5HUNGRY. Text your ZIP code to 1-800-548-6479 to receive a list of nearby food pantries. To locate food and other resources in your area, you can also go to CommunityResourceConnects.org.

Coalition Against Hunger The Greater Philadelphia Coalition Against Hunger strives to build a community where people have the food they need to lead healthy lives. To address the immediate need of hunger, it connects people to food pantries and soup kitchens in their neighborhoods. The coalition runs Green Light Pantries that provide only highly nutritious food. Pantry members also take part in monthly nutrition workshops and receive other services.

Each month, pantry members can choose from available foods, including fresh fruits and vegetables, brown rice, whole-wheat pasta, low-sugar cereals, non-fat milk, and lean proteins (chicken, fish, eggs and beans). Items typically found at other food pantries, such as boxed macaroni and cheese or high-sodium canned soup, are not available at Green Light Pantries.

Casa del Carmen’s Green Light Pan-

Farmers markets

At the peak of the growing season, The Food Trust operates a large network of farmers markets in Philadelphia that makes fresh produce more affordable.

(A small number of locations are open year-round.) These markets accept SNAP (formerly food stamps) and pandemic assistance EBT cards, Food Bucks (fruit and vegetable coupons), and Senior Farmers Market Nutrition Program checks. For information, go to TheFoodTrust.org/farmers-markets or call 215-575-0444.

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

Crossword Puzzle Solution (See page 15 for clues)

March 2022

Events

Send your calendar items to MilestonesNews@pcaCares.org by the 25th of the month (for publication in month after next) Questions? 215-765-9000, ext. 5081

MARCH 17 ST. PATRICK’S DAY CELEBRATION

WOMEN’S

Wear green and play holiday-themed events. 10 a.m. St. Edmond Senior Community Center. 215-790-9530

HISTORY MONTH

MARCH 18 VIRTUAL BINGO

*CONTACT THE EVENT ORGANIZER FOR FACE MASK AND/OR COVID-19 VACCINATION REQUIREMENTS.* MARCH 7, 14, 21, 28 PINOCHLE TOURNAMENT

Enjoy friendly competition & meet new people. Games start at 11 a.m.

(Final tournament: 10 a.m. on March 28.

Fee: $5 to play, $3 to watch) Northern Living Center. 215-978-1376

MARCH 8 ENERGY SAVING TIPS

PECO presentation on energy efficiency & saving money. 10 a.m. Northern Living Center. 215-978-1376

This photo of suffragists protesting for women’s voting rights at the White House on Jan. 26, 1917 is on display at “Ballot Box: America’s Fight for the Vote,” a free exhibition at the Union League of Philadelphia. See page 13 for details.

Courtesy: Library of Congress)

MARCH 8 ‘THE 19TH AMENDMENT: HOW WOMEN WON THE RIGHT TO VOTE’

Learn to make your own hand-sewn quilt. Participants must bring own supplies. 12:30-1:30 p.m. Martin Luther King Older Adult Center. 215-685-2715

Commemorate Women’s History Month with a virtual, guided tour of highlights from the women’s suffrage movement & the many women who transformed constitutional history.

Noon. Host: National Constitution Center. For information, call 215-4096600. Register: ConstitutionCenter.org

MARCH 7 HOW TO AVOID SCAMS

MARCH 9, 16, 23 & 30 ADULT NUTRITION WORKSHOP

THURSDAYS STARTING MARCH 3 QUILTING CLASS

Virtual presentation by PA Dept. of Banking & Securities about recognizing & avoiding popular tactics commonly used by scammers. 1-2 p.m. Host: Philadelphia Senior Center – Arts.

Zoom.us/join – ID#: 886 8052 1831 | Call-in phone #: 1-929-205-6099

TUESDAYS STARTING MARCH 8 SOUL LINE DANCING

11 a.m. Philadelphia Senior Center – Allegheny. 267-286-1455

1 p.m. Walnut Street West Library.

215-685-7671

MARCH 13 DAYLIGHT SAVING TIME BEGINS (SPRING FORWARD)

MARCH 13 THROUGH MAY 22 RE-WRITTEN, RE-READ, UNBOUND & UNAFRAID

Deep reading & creative writing series by Black Womanhood (Re)Affirmation Project. Read works by Black women authors & write your own stories. 3-5 p.m.

Franny Lou’s Porch (Class held every other Monday) Register: bit.ly/re-written

MARCH 16 INTERACTIVE TECH TALK

Learn about the Echo Show & what Alexa can do for you. 1-2:15 p.m. Journey’s Way. 215-487-1750, ext. 100

^

MARCH 17 ST. PATRICK’S DAY

Play with friends online, from the comfort of your home. Win prizes of household cleaning supplies. 12:30 p.m.

Host: Star Harbor Senior Community Center. For information or to register, 215-727-0100 or jcarter@chs-adphila. org. Zoom.us/join – ID#: 3780191743 | Password: 6LuVg6 (Cost: $5, includes 15 rounds of play and 4 cards per round.)

MARCH 21 NATIONAL MEMORY DAY

To schedule a free memory screening, contact the Alzheimer’s Foundation of America at 1-866-232-8484 or alzfdn.org/memory-screening

MARCH 21 AFRICAN DRUMMING

Entertaining & educational presentation on drum circles.

1-2:15 p.m. Journey’s Way. 215-487-1750, ext. 1101

MARCH 25 SELF-CARE WELLNESS WORKSHOP FOR WOMEN

For Women’s History Month, take time for yourself. 11:30 a.m. to 12:30 p.m.

Host: Host: Philadelphia Senior Center – Arts. Zoom.us/join – ID#: 862 4721 8978 | Call-in phone #: 1-929-205-6099

MARCH 31 TOP SONGS OF THE 40s, 50s, 60s & BEYOND

Take a virtual trip down memory lane & reminiscence about the golden oldies. 7:30-9 p.m. Host: The Congregations of Shaare Shamayim.

Program will be held via Zoom. For registration information, call 215677-1600. Cost: $25

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MARCH 2022

Try these nutritious – and tasty – alternatives to your favorite foods Craving a burger?

By Kathleen Harte Simone There are simple switches you can make to deliciously reduce your intake of sodium, sugar, fat and calories.

An added benefit is that these foods are more nutrient-dense than the standard varieties, so you’re getting more vitamins and minerals with every bite.

Go Greek

Packed with probiotics, Greek yogurt has more protein, less sugar and a richer taste than regular yogurt. It can be used instead of sour cream, cream cheese, buttermilk or mayonnaise in salads, dips and other recipes.

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According to the American Dietetic Association, veggie burgers typically contain three times less total fat and seven times less saturated fat than a beef burger. Some brands can fool the savviest meat lover.

Milk without the cow

Unsweetened oat, coconut, almond and soy milks are lower in calories, fat, carbohydrates, sugar and fat than 1% cow’s milk. Some varieties even have more calcium and vitamin D than cow’s milk. Try milk alternatives in your coffee, smoothies, cereal and recipes that call for milk. The refrigerated

shelf life of an alternative milk is usually 7-10 days after it is opened, although the expiration date printed on the bottle may be a much longer timeframe.

Natural sweets

Dress up fruits to satisfy your sweet tooth without the added fat, calories

and sodium of processed sweets. Apples dipped in almond butter, peaches atop cottage cheese, and cantaloupe drizzled with honey are appetizing sweet treats.

Kathleen Harte Simone is a Philadelphia-based journalist.

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MARCH 2022

Recipe Box

Nutritious recipes that are light on fat, but not flavor

MEDICAL SUPPLY INC. www.rpromise.com

For National Nutrition Month in March, Milestones features lighter recipes of wholesome favorites from the Academy of Nutrition and Dietetics. Enjoy!

Crustless Quiche Ingredients: 2 tsp. olive oil ½ cup onion, chopped 5 large eggs ½ cup low-fat milk, rice milk or soy milk ½ tsp. salt 1½ cups cauliflower or broccoli, chopped ½ cup low-fat cheddar cheese, shredded 1 tsp. paprika Directions: Preheat oven to 375°F. Lightly oil an 8x8-inch casserole dish or 9-inch pie pan with olive oil. Spread onions evenly in the dish and place in the oven.

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In a small bowl, beat eggs, salt and milk with a whisk.

Remove dish from oven. Spread cauliflower (or broccoli) and cheese evenly over the onions. Pour in the egg mixture.

Sprinkle with paprika.

Bake for 30 minutes, until cauliflower is cooked and casserole is golden brown.

Vegetarian Taco Salad This simple salad features the best parts of a taco —without the shell.

Ingredients: 1 cup cilantro leaves, finely chopped 6 ozs. plain low-fat Greek yogurt 2 tbsp. lime juice 1 large head Romaine lettuce, chopped 2 medium tomatoes, chopped 1 avocado, chopped 1 jalapeño pepper (optional) ½ cup frozen corn, thawed 1 cup canned vegetarian refried beans Directions: Before you begin: Wash your hands.

In a medium bowl, thoroughly mix half the cilantro, yogurt and lime juice with a pinch of salt and black pepper.

Set aside.

Toss chopped lettuce, tomatoes and avocado with corn in a large serving

for MEDICAID and MCO RECIPIENTS

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dish. Create an open space in the center of the serving dish and place the refried beans. Place yogurt mixture over the refried beans. Sprinkle jalapeño over the refried beans and remaining cilantro over the entire salad.

Source: The Academy of Nutrition and Dietetics

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MARCH 2022

Stay active in the home: Tips for working out without going out

By Mary Anna Rodabaugh Staying active as you age is essential for physical, mental and emotional health.

But you do not need to hit the gym to get in a good workout. There are many exercises you can do in the comfort of your home. The key is knowing what types of exercises produce the most benefits and how to correctly execute each move.

A properly designed exercise routine will address balance, strength, flexibility and aerobic exercise together.

“When I work with older adults, I focus on strength,” says Philadelphia personal trainer Phil Nicolaou, who holds a doctorate in Exercise Science, Fitness Training and Sports Medicine. “Aerobics does not address strong skeletal muscles, balance or joint health.”

If you suffer a fall and your exercise

routine is strictly cardio, your joints and bones will not be as strong as someone who focuses on strength training.

iStock

Build strength

Nicolaou suggests locating common household items to use as weights. These objects can be anything from water bottles to frying pans. The weights do not have to be heavy but should provide a manageable amount of resistance.

“Some of the best exercises an older adult can and should do are deadlifts, which mimics picking up objects off the floor and raising them to waist level,” Nicolaou says. “Squats are also important and very functional in daily life.”

Nicolaou describes the following additional exercises that can be performed at home: Squats – To complete a squat, stand

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with your legs hip-width apart. You can place your hands on your hips or on a chair for balance. Slowly bend your knees as if you were about to sit down on a chair. Do not let your knees move forward past your toes. Return to the starting position.

Bent over row – Stand with your legs hip-width apart. Hold a bottle of water in each hand, grasping the middle of the bottle. In one fluid motion, gently bend your torso forward while keeping your head up and back straight. Draw your

elbows backward. Return to starting position.

Wall pushup – Stand arms-length away from a wall. Press your palms against the wall direct in front of you, shoulder width apart. Slowly lower your chest into the wall, pause a moment, then return to the starting position.

Flexibility

“Flexibility is also a critical component of training as set forth by the International Fitness Professionals Association,” says Nicolaou. “The nice thing about weight training is that it (enhances) flexibility to work through the range of motion of the exercise.”

Stretching is a key component of flexibility. Simply reaching for the ceiling and holding the stretch for 30 seconds can inContinued on page 14

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Milestones 13

MARCH 2022

WOMEN’S

The fight for gender equality: Timeline of notable events in U.S. women’s history HISTORY MONTH

The United States designated March as Women’s History Month in 1987 to celebrate the many contributions that women have made — and continue to make — to our history, culture and society. The 2022 theme, “Women Providing Healing, Promoting Hope,” pays tribute to the ceaseless work of caregivers and frontline workers during the ongoing pandemic.

American women have long fought for equal footing throughout the nation’s history – and continue to do so, proving that when there are no ceilings, the sky’s the limit. Here are some highlights of key historical events in American women’s history.

July 19-20, 1848: The first women’s rights convention, organized by Elizabeth Cady Stanton and Lucretia Mott, was held in New York. Frederick Douglas was among 98 signers of “The Declaration of Sentiments,” which sparked decades of activism and led to the passage of the 19th Amendment, granting women the right to vote.

January 23, 1849: Elizabeth Blackwell becomes the first woman to graduate from medical school (Geneva College in New York) and become a doctor in the United States. She had the highest grades in her class.

May 29, 1851: Former slave turned abolitionist and women’s rights activist, Sojourner Truth delivers her famous “Ain’t I a Woman?” speech at the Women’s Rights Convention in Ohio: “I have ploughed and planted, and gathered into barns, and no man could head me! And ain’t I a woman? I could work as much as a man … and bear the lash as well! And ain’t I a woman? I have borne 13 children, and seen most all sold off to slavery, and when I cried out with my mother’s grief, none but Jesus heard me!”

March 1, 1864: Rebecca Lee Crumpler receives a medical degree from the New

England Female Medical College and becomes the first Black woman physician in America. In 1883, she published the first medical textbook authored by a Black American.

Dec. 10, 1869: The Wyoming legislature passes America’s first suffrage law, granting women the right to vote and hold office.

May 15, 1869: Susan B. Anthony and Elizabeth Cady Stanton found the National Woman Suffrage Association, which coordinated the suffrage movement.

April 2, 1917: Jeannette Rankin of Montana, a longtime suffrage activist, is sworn in as the first woman elected to Congress as a member of the House of Representatives.

Aug. 18, 1920: The 19th Amendment to the U.S. Constitution is ratified, granting women the right to vote. It is nicknamed “The Susan B. Anthony Amendment” in honor of her work on behalf of women’s suffrage.

May 20-21, 1932: Amelia Earhart becomes the first woman, and second pilot (after Charles Lindbergh), to fly solo nonstop across the Atlantic.

Dec. 1, 1955: Black seamstress Rosa Parks refuses to give up her seat to a white man on a bus in Montgomery, Alabama, which helps to launch the civil rights movement.

May 9, 1960: The Food and Drug Administration approves the first commercially produced birth control pill in the world, allowing women to control when and if they have children.

June 10, 1963: The Equal Pay Act is signed into law, prohibiting sex-based wage discrimination between men and women performing the same job in the same workplace.

July 2, 1964: The Civil Rights Act is signed into law. Title VII of the act bans employment discrimination based on

race, religion, national origin or sex.

June 30, 1966: Betty Friedan, author of “The Feminine Mystique,” helps found the National Organization for Women (NOW), using grassroots activism to promote feminist ideals and equal rights for women in all aspects of society, politics and economics.

June 23, 1972: Title IX of the Education Amendments is signed into law, prohibiting exclusion on the basis of sex from participation in any education program or activity receiving federal financial assistance.

Jan. 22, 1973: In its landmark Roe v.

Wade decision, the U.S. Supreme Court declares that the Constitution protects a woman’s legal right to an abortion.

Sept. 20, 1973: In “The Battle of the Sexes,” tennis great Billie Jean King beats Bobby Riggs in straight sets during an exhibition match aired on primetime TV. July 7, 1981: Sandra Day O’Connor is sworn in as the first woman to serve on the U.S. Supreme Court.

June 18, 1983: Flying on the Space Shuttle Challenger, Sally Ride becomes the first American woman in space.

July 12, 1984: U.S. Rep. Geraldine Ferraro becomes the first woman vice president nominee by a major party.

March 12, 1993: Janet Reno is sworn in

as the first female attorney general of the United States.

Sept. 13, 1994: The Violence Against Women Act is signed into law, providing funding for programs that help victims of domestic violence, rape, sexual assault, stalking and other gender-related violence.

Jan. 23, 1997: Madeleine Albright is sworn in as the nation’s first female secretary of state.

Jan. 4, 2007: U.S. Rep. Nancy Pelosi becomes the first female speaker of the House.

Jan. 24, 2013: The U.S. military removes its ban on women serving in combat positions.

July 26, 2016: Hillary Clinton becomes the first woman to receive a presidential nomination from a major political party.

Jan. 20, 2021: Kamala Harris is sworn in as the first woman vice president of the United States.

Feb. 2, 2022: The U.S. Women’s National Team and U.S. Soccer Federation settle an equal pay lawsuit for $24 million. The federation pledges to equalize pay for men’s and women’s soccer players. ***

To read more about women’s history, go to history. com/women.

Milestones 14

MARCH 2022

Free at-home COVID-19 tests available to all households

“Number 3 Train to New Lots” by Sadi Mizahi

Every home in the U.S. is eligible to receive four free individual rapid antigen COVID-19 tests. Due to high demand, orders will be shipped as soon as test kits are available. To place your order online, go to special.usps.com/testkits. If you don’t have internet access or need help placing your order, call 1-800232-0233. (TTY users can call 1-888-720-7489.)

Staying active • continued from page 12

CALL FOR ARTISTS Presented by

Philadelphia Corporation for Aging Submission deadline:

Tuesday, April 5

Celebrate Arts & Aging FORPCA’s ARTISTS

y

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

phia Corporation for Aging

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

pril 9

Arts & Aging Virtual Show

ong celebration held in May raordinary original artwork by artists older from across the

crease flexibility. To work your chest muscles, you can stand in a doorway, extend your arms to either side of the doorframe, then gently push your body forward while maintaining balance.

For balance, try standing on one leg for 20 seconds. Perform two sets per leg and try to avoid touching the wall but stand close to it if needed.

Cardio

You do not need a bike, treadmill or rowing machine to complete aerobic exercise. In fact, combining strength and flexibility exercises into a circuit with a specific number of repetitions for each move will increase your heart rate.

Consider creating your own circuit featuring each exercise: squats, wall pushups, deadlifts and bent over rows. Complete 15 repetitions of each exercise and repeat the circuit a second time. If you cannot do 15 repetitions of all the exercises, start with five reps of each and work you way up over time.

Chair exercises

There are many different exercises you can complete while sitting in a chair that

can build your strength and flexibility.

Here are some examples: Shoulder press – Sit with your back straight and your feet firmly planted on the floor. While holding the center of a water bottle in each hand, bring your arms next to your shoulders to form the shape of a cactus. With your palms facing outward gently push your arms above your head and slowly return to the “cactus arms” starting position.

Leg lifts – Lift one leg and draw small circles in the air without touching the ground. Put that leg down, then repeat with other leg.

Bicep curl – While holding a water bottle in each hand around the middle of the bottle, gently pull your forearms to your chest, bringing the water bottles near your shoulder. Return to starting position.

“Keep it simple,” says Nicolaou. “The weight amount is never as important as proper form. Work within a range of a 6 or 7 out of 10 for difficulty. I have found this range is more than sufficient.”

Overall, there are plenty of simple exercises you can do using household items as weights to boost your cardio and strength fitness. Have a little fun with it.

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

Milestones 15

MARCH 2022

Crossword

Health Brief

Know the risks of women’s leading health concerns ly history of the disease.

Depression appears to affect twice as many women as men.

The National Institute of Mental Health reports that about 12 million women are affected by a depressive disorder each year, compared to about 6 million men. Risk factors for depression include family history of mental health conditions, heart problems, serious chronic illness and marital problems.

Autoimmune diseases are a group of disorders in which the immune system attacks the body and destroys or alters its tissues.

There are more than 80 serious chronic illnesses in this category, including multiple sclerosis and rheumatoid arthritis. According to the American Autoimmune Related Diseases Association (AARDA), 75% of autoimmune diseases occur in women. By themselves, each disease appears to be uncommon – except for diabetes, thyroid disease and lupus.

But as a group, the disorders make up the fourth-largest cause of disability among American women. iStock

As we celebrate Women’s History Month in March, women are encouraged to make their health a priority. Take the time to learn more about your risk for common medical conditions that affect women.

Heart disease is the leading cause of death in both men and women. In women, the condition is responsible for 29% of all deaths, reports the Centers for Disease Control and Prevention (CDC). Risk factors for heart disease include increasing age, family history of heart disease, race, smoking and high cholesterol, according to The American Heart Association.

Breast cancer is the most common cancer in women and is the second leading cause of death for women (after lung cancer). The American Cancer Society lists the following among risk factors for breast cancer: increasing age, genes, family history of breast cancer and race.

Osteoporosis, often referred to as “brittle bone disease,” affects 44 million Americans, of which 68% are women, reports the National Osteoporosis Foundation. Risk factors for osteoporosis include increasing age, thin-boned frame, ethnicity and fami-

Tips for women’s health

According to the CDC, women can take the following steps to improve their physical and mental health: • Talk regularly, as needed, to your doctor online, by phone or email. Don’t let several years go by before you schedule a “well visit” appointment. You don’t have to feel poorly to get a check-up.

• Stay physically active. Walking is one of the best ways to stay active.

• Eat a healthy and well-balanced diet.

• Prioritize your mental health. Stay in touch with people who make you happy and feel connected • Practice healthy behaviors.

Solution: The solution can be found on page 7.

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16 With nothing else 17 Parasites 18 Good stuff!

20 Hearing aid 22 Discourage

23 Chance takers 24 Changes 25 Legal wrong 26 Golfer Sammy ___ 27 Animated 29 Drill components 30 Biggest part of bacon 33 Good stuff!

34 Monica ___ 35 Assess

36 Iron or Stone 37 They play for pay 38 Embankment 39 Glaswegians 41 Alone 42 Grownups 44 Digest. aid 46 Proofreader’s mark 47 Government health program

49 Good stuff!

51 Abba ___ 52 Craft’s partner 53 The present occasion 54 Skidded 55 Aid 56 Early Germanic people 57 Printers’ measures

12 Ms. Sidney, to pals 14 Rebuke 19 Coarse, stiff hair 21 Roll-call response 24 Sweetens the pot 26 Grain-storage structures 27 Pie ___ mode 28 Record

29 Late emcee Parks and namesakes 30 Good stuff!

31 Dined 32 Get ready to drive 34 Getting a glimpse of 35 Puts on new shoestrings 38 Sites 39 Most certain

40 Music symbol 41 Moves sideways 42 Sour 43 Inferno author 44 Pebble, for one 45 Thinking apparatus 47 Money maker 48 Sometimes, these justify the means 49 Sheep statement 50 Bill’s companion

Down 1 Capable 2 Homer classic 3 Good stuff!

4 Put into groups 5 Dazes 6 Measured tread 7 List ender 8 Unnecessary 9 Entertained 10 Surmise 11 Speaks indistinctly