Senior Care Open House, Wednesday, April 24 2019

Join us for

Saturday, April 27, 2019

Senior Care

100 Fred Meyer Gift Card

$

informational group tours

Enter to Win

Open House

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Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

TOUR THESE

Open Houses

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7 4

SPOKANE

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Call to schedule your tour time!

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Informational group tours

Saturday, April 27, 2019 Participating Open House facilities:

1. South Hill Village 2 pm-4 pm • 3117 E Chaser Ln, Spokane • 509-443-8500 2. Fairwood Retirement Village 10 am-2 pm • 312 W Hastings Rd, Spokane • 509- 467-2365 3. Riverview Retirement 10am-2pm • 1801 E Upriver Dr, Spokane • 509-483-6483 4. The Renaissance at Cda Assisted Living 2pm-4pm • 2772 West Avanté Loop, Coeur d’Alene • 208-754-5391 5. Fairwinds Spokane 11am-2 pm • 520 E Holland Ave • 509-468-1000 6. Evergreen Fountains 10 am-1 pm • 1201 N Evergreen Rd, Spokane Valley 000-000-0000 7. North Point Village 10 am-1pm • 1110 E Westview Ct, Spokane • 509- 465-8440

Enter to Win

100

$

Gift Card to Fred Meyer

*One tour participant winner from each facility will be selected by random drawing. Courtesy of The Spokesman-Review.

Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

Where does your story go?

R I V E R V I E W R E T I R E M E N T. O R G

P L E A S E

J O I N

U S

F O R

O U R

2019 COMMUNITY WIDE

OPEN HOUSE At Riverview our residents dents enjoy white water rafting, zipline adventures and d horseback riding. Come learn more about writing your our own next chapter.

1801 E. UPRIVER DR.

S AT U R D AY, A P R I L 2 7 T H FRO M 1 0AM -2 PM (509) 483-6483

|

S P O K A N E , WA

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Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

Pay a visit to a senior living community Provided your relocation is “soon” but not “real, real soon,” you and your family can put extra effort into finding an appealing location.

A visit can give you a chance to see the place for yourself, check out private and common rooms, meet the staff and maybe even sample items on the menu.

All of these can help you learn about the ‘vibe’ and whether it’s a place you’ll feel comfortable about relocating to for a short- or longer-term situation.

There’s no magic formula, but starting places can include lifestyle and health care needs.

What to consider when you’re evaluating potential living situations: • Ability to maintain one’s home and perform regular housework if needed

Making a Positive Difference in the Lives of Seniors!

50 Bed Bath & Beyond Gi� Card Drawing from Fairwood.

$

Retirement Village & Assisted Living

312 West Hastings Road (West off Hwy 395) Main Entrance Saturday, April 27th Open House Group Tours: 10:00a.m. to 2:00p.m.

No Reservation Required (509) 467-2365 www.fairwoodretirement.com

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Pet Friendly 55 Plus Maintenance Free Living Convenient Location

Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

• Level of daily living independence • Desire and activity level for hobbies, fitness and socializing • Medication management and care needed for medical conditions

People considering one location over another should ask themselves: • Does the community have what’s important to you?

• Does the community prepare food to your liking and dietary needs?

• Can you see yourself fitting in, being comfortable and welcomed?

• Are your passions for living going to be fulfilled?

• Does the community have a decent reputation for providing quality care and having a compassionate staff?

Other questions can cover things like activities and special events; if there’s room for family members to come visit; occasional field trips; room for artwork or personal

decorations; if pets are OK, or the possibility of a spouse in the future.

Some facilities can offer different levels of care, including independent apartments or assisted living units if health conditions or medical needs change.

Potential residents and family members are encouraged to ask questions and then take at least one visit. This includes seeing rooms, having a meal, maybe taking part in an activity. Some people even include “sitting and reading in the lounge for awhile” as part of a visit.

Seeing a room is as important as common areas, and can give people an idea of available space for their possessions.

Choosing a senior living option is often one of the most important and most difficult choices to make for retirement planning. The key is to remember that you have a choice.

Consider the best options that offer matches for the basic needs and ones that will support a rewarding retirement experience.

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Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

Will your family have to guess your health care wishes?

Brandpoint

Imagine you are in an accident or a sudden illness leaves you unable to speak yourself.Your loved one or caregiver may be faced with a difficult decision about whether to continue life-saving measures. How does that person know what to do?

Discuss, decide and document. These are three important steps to take to ensure your future care preferences are known and remove a burden from your family.

According to the Conversation Project, more than 90 percent of people think it’s important to have conversations about end-of-life care with their loved ones, yet less than 30 percent have done so. Planning for major injuries or sudden illness may feel awkward, but timely conversations with family members can ensure your care preferences are honored and that your caregivers don’t have to guess what you might want.

“It’s simpler than you think to get started,” said Dr. Stephanie Peterson, a senior medical director at Optum. “It doesn’t have to be perfect, and you can change it at any time.”

Here are a few tips from Peterson:

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Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

1) Choose an advocate.

This should be someone who knows you well, is calm in a crisis, understands your preferences, is not afraid to ask questions of care providers and will advocate on your behalf. An advocate can be a close relative or friend, but should be someone who knows you well and someone you trust to follow your wishes.

2) Talk with your advocate and doctor about your future care preferences.

Let your advocate and doctors know what’s most important to you in life.

What are the activities and abilities that make life most worth living for you? What are the things that give you comfort when you’re sick?

When, if ever, should your advocate decide that it’s time to “let go”? And who else should they include in that decision?

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links to worksheets you can fill out at www.optumcare.com/nhdd.

4) Give copies of your plan to your advocate, family members and doctors.

Make sure they are aware of your plan, and take some time to go over the document with them. Update and review the plan whenever your situation or preferences change, and have the document placed in your medical records.

“I have seen firsthand the sense of peace, calm and satisfaction families experience when they know their loved one’s wishes have been fulfilled,” Peterson said. Advance care planning improves quality of life and reduces anxiety. “Don’t make people guess what you want. Make your future care preferences known.”

3) Write it down.

Formalize your decisions by putting them in writing. Learn more and find

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Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

Many choices available for senior living You or your family may think you’re not safe living by yourself anymore, but where do you go next?

The answer is “it depends,” and there are different types of communities available for people, depending on their physical needs, mental needs and social needs. Their budget can play a role, as can types of activities and amenities.

That’s why research is important, hopefully before your health is poor and a decision has to be made quickly. Taking time to learn about the different types of living situations can be useful, including type of care and desired levels of independence.

Do you want your own home or apartment? Do you need regular medical care and will you need

more in the future? Do you want access to a lot of activities? Do you want a pet? Do you want a place you can live at for years, and perhaps transition from different units as your medical needs change?

There are a variety of options in the SpokaneCoeur d’Alene areas.

Types include: • Active Adult. Perfect for those easing into retirement who want less home maintenance and upkeep. From single family homes to condos or apartments, active adult communities can often be the perfect first step for retirement living. Residents may still be employed, partially retired or fully retired.

They tend to be independent and prefer active lifestyles.

These communities offer many of the benefits of staying in an independent home or living space, but residents don’t need to perform yard maintenance

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Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

and sometimes home maintenance. Plus, they offer the social connections of being surrounded by other like-minded active seniors.

• Independent Living. If you like a sense of community with lots of activities but aren’t excited about doing your own cooking and housework, this is a good combo. The staff often takes care of weekly housekeeping, home or lawn maintenance, and meal options. Not having to worry about these allows residents to free up time to live an active, independent lifestyle pursing passions, hobbies and more.

Most communities are designed as apartment units, although some do have townhouse or cottages. Many also have access to transportation, community activities, and fitness centers. Some care options can often be included, such as medication management.

• Assisted Living. When your lifestyle requires additional care and everyday assistance this can be the perfect fit. This model still promotes being active and remaining independent in the areas where it is feasible and safe like activities, outings and social gatherings with other community members.

A person may benefit from assisted living if they need help more than twice a week; have ongoing confusion about medications; have a fear of, or problems with, falling down; find that personal care, like bathing and dressing, has become increasingly difficult; have challenges regularly planning and/or preparing nutritious meals; need assistance to walk or get around; or require more time and support than the current caregiver can provide • Skilled Nursing. Those requiring ongoing professional healthcare can access third level housing. It often can include 24-hour professional care. Sometimes residents only need to stay temporarily after a trauma or surgery, with a goal of regaining as much function and independence as possible. Other times, residents may need longterm care based on a specific health condition.

This option can include things like pain management, wound management, rehabilitation, and monitoring of vitals.

This provides peace of mind if their health needs change they can still be residents.

These can be ideal for those with loved ones also living there or even a circle of friends who are also residents, or for relationships with caregivers and staff.

• Memory Care. Those with advanced health needs, especially dementia, may need a more secure space for their health and safety. Some communities specialize only in memory care, and others offer this service as part of their spectrum of senior living options.

A memory care-focused community can include 24-hour services of staff and healthcare professionals, who often have received additional training in working with these populations.

Security is also enhanced to keep residents safe in the facility.

• Continuum of Care. This type of community is ideal for those who are considering a long-term move that offers living options for a variety of lifestyles, care and assistance needs.

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Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

More than a hobby: The relaxing, fun, healthy history of puzzles Just try to walk by an unfinished jigsaw puzzle without stopping. It’s almost impossible. In fact, nearly half of all Americans puzzle for fun, to relax or to relieve stress.

using jigsaw puzzles of maps. In fact, the “Geographical Puzzle” was the first wooden puzzle produced in 1891 by the puzzle maker Ravensburger.

Families puzzle together as a tradition. Millennials puzzle to connect with each other and disconnect from a hyper-digital lifestyle, while seniors puzzle for a brain boost. It may feel like puzzling is one of many retro activities in vogue again, but it has always been in fashion.

3. A puzzling craze sweeps the nation.

Puzzles for adults became popular around 1900, and by 1908 puzzles were a staple of the upper class. Why upper class?

Wooden puzzles were expensive, typically costing $5 each (or $140 today). For working people, who earned an average of $50 per month, puzzles would have been a luxury. Over time, cardboard puzzles became a less expensive option, making puzzling available to everyone.

Here are some fun facts you might not know about the always-fashionable hobby: 1. Puzzles in ancient times.

Puzzling has been around since the dawn of time (almost). Greek mathematician Archimedes puzzled around 250 B.C. to solve geometry problems.

He cut a square into 14 pieces, then examined how many different configurations could be made from those pieces. This puzzle was recently solved

by Bill Cutler, a mathematician from Cornell University, who showed the puzzle has 536 truly distinct solutions.

2.The first jigsaw puzzle.

Engraver and mapmaker John Spilsbury is credited with inventing the first jigsaw puzzle in 1767.

He drew a map on top of a piece of wood, then used a jigsaw to cut it into small pieces. The name clearly stuck! Kids today still learn geography by

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4. A welcome escape.

During the Great Depression, puzzles offered people a quiet, inexpensive escape from the troubled economy. In 1932, a new concept emerged: a weekly puzzle. The “Jig of the Week” was sold at newsstands every Wednesday. In February 1933, puzzle production reached an all-time high of 10 million puzzles per week.

5. Puzzles grew. Literally.

In 1977, Ravensburger debuted the world’s largest puzzle for its time, with 5,000 pieces. Today, the world’s largest Disney puzzle, “Memorable Disney Moments,” clocks in at 40,320 pieces. It took the puzzle creators 650 hours to trace each of the

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10 scenes by hand to be digitally rendered on the computer and another 400 hours to bend the steel sheets with a hammer to create the cutting tool.

6. Puzzling today.

As far back as we can trace, puzzling has been equal parts art and craft, driven by puzzlers who race to place the last piece and solve the puzzle.

And today, there are even new game-like Escape Puzzles that combine puzzling with escape-theroom mystery. Puzzling is more than ever a respite from today’s hectic lifestyle to relax and connect with one another over a shared goal.

To learn more about jigsaw puzzles, visit https:// www.ravensburger.us.

Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

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Get in touch with your senses for a better night’s sleep Brandpoint

In a world where everyone is constantly on-the-go, getting a good night’s sleep can be a daunting challenge. If you’re having trouble sleeping, remedy the situation by using your own senses right in your bedroom! Here are three easy and effective tips for using your senses to help contribute to a better night’s sleep and, in turn, bolster your overall well-being: Scent sense: Sprinkle a few drops of lavender oil on your pillow.

Lavender is associated with lower blood pressure, heart rate and skin temperature - all relaxing ingredients for a good night’s sleep. And, as an extra perk, lavender has been shown

to reduce anxiety, making it a great essential oil to put on your pillow for those nights when concerns of the day are keeping you awake.

Touchy feely: Make sure that you have cozy, quality bedding, which will permeate your sense of touch throughout the night. In a U.S.-based survey conducted by the American Down and Feather Council (ADFC), 70 percent of consumers surveyed who use down and feather products agreed they get a better night’s sleep with down and feather bedding.

Furthermore, 55 percent agreed there are health benefits to sleeping with down and feather products, because they:

Regulate your body temperature - Down and feather is a natural material that wicks away moisture and perspiration, allowing it to quickly evaporate rather than trapping it.

Provide proper support - Down and feather pillows conform to the body more naturally than many synthetic fibers or foam pillows.

Offer the sleep-inducing benefits of warmth without weight - Down is nature’s best insulator!

Soothing sounds: Try using a white noise machine to mask background sounds, thereby creating a more serene environment. When

used to promote healthy sleep, white noise helps to drown out sounds that might otherwise prevent you from falling asleep or wake you up while asleep.

So, if you’re having trouble sleeping, try listening to your senses to help contribute to a better night’s sleep and see what a difference the quality of your bedding can make!

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Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

4 tips to stay healthy and prevent falls as you age Brandpoint

As you age, your risk of falling increases. According to the CDC, one out of four people over the age of 65 falls each year and falling once doubles your chances of falling again. While many conditions can put you at risk for a fall, there are simple steps you can take to boost your overall health to try to decrease the likelihood of falling.

Carol Cummings, senior director of Optimum Life at Brookdale Senior Living, explains how keeping active increases mobility, improves overall health and can help prevent falls. Brookdale encourages its residents to stay active with B-Fit, a specially designed program of fitness classes that supports well-being and functional capabilities, while also providing a social outlet.

How can you lower your risk of falling? The American College of Sports Medicine recommends 150 minutes of exercise per week, incorporating balance, strength, cardiovascular and flexibility exercises. Consult your

doctor before beginning any exercise program.

1. Balance.

You can improve your sense of balance with exercise and regular check-ups. “Balance is very complex, and many factors affect our equilibrium,” says Cummings. “These factors include our vision, hearing, reaction time and overall strength.” The first thing you can do is have your vision checked, and update prescriptions for glasses or contacts if necessary. Also ask your doctor for a hearing check.

Some examples of simple balance exercises you can do on your own include: • Walk heel-to-toe for 20 steps. Steady yourself with a wall if you need support.

• Walk normally in as straight a line as you can.

• See how long you can stand on one foot - try holding that position for 10 seconds on each leg.

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Make sure to do this near a wall or railing in case you feel unsteady. If standing on one foot is too challenging, try this progression: • Start by holding on to a wall or sturdy chair with both hands to support yourself.

• Next, hold on to your support with just one hand.

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How 85% of Patients Eliminated Pain, Numbness and Tingling Numbness, tingling or pain is an extremely annoying problem. It may come and go…interrupt your sleep… and even make your arm or legs feel weak at times. Maybe you’ve even been to other doctors and they claim all the tests indicate you should feel fine.

More Pills Are Not the Solution

A common treatment for many nerve problems is the ‘take some pills and wait and see’ method. While this may be necessary for temporary relief of severe symptoms, using them long term is no way to live. Some of the more common drugs given include pain pills, anti-seizure mediations, and anti-depressants — all of which have serious side effects.

The Likely Cause of Your Problem

My name is Dr. Scott Maystrovich.

After having been a Nuclear Engineer, I’ve been helping people with nerve problems and back pain for more than 17 years.

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degenerating spine pressing on the nerve roots. This can happen in any of the vertebral joints from the neck all the way down to the tail bone.

The good news is that chiropractic treatments have proven effective in helping to remove the pressure on the nerves.

By using gentle techniques, I’m able to release the pressure that has built up on the nerve. This allows the nerve to heal and the symptoms to go away. Numerous studies have proven chiropractic’s effectiveness in helping nerve and pain conditions.

Patients showed an 85.5% resolution of the nerve and pain symptoms after only 9 chiropractic treatments. — Journal of Chiropractic Medicine 2008 “Significant increase in grip strength and normalization of motor and sensory latencies were noted.

Orthopedic tests were negative.

Symptoms dissipated.” — JMPT 1994 What these studies mean is that you could soon be enjoying life… without those aggravating nerve or pain problems.

Could This Be Your Solution?

It’s time for you to find out if chiropractic will be your nerve pain solution.

For 14 days only, $47 will get you all the services I normally charge new patients $391 for!

What does this offer include?

Everything. Take a look at what you will receive: • An in-depth consultation about your health and well-being where I will listen…really listen…to the details of your case.

•A complete neuromuscular examination.

• A full set of specialized x-rays to determine if a spinal problem is contributing to your pain or symptoms… (NOTE: These would normally cost you at least $391).

• A thorough analysis of your exam and x-ray findings so we can start mapping out your plan to being pain free.

• I’ll answer your most probing questions about nerve problems and how chiropractic can help.

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everything I listed here for only $47.

The normal price for this type of evaluation including x-rays is $391, so you’re saving a considerable amount by taking me up on this offer.

Call 509-482-1982 now. We can get you scheduled for your consultation, exam and x-rays as soon as there’s an opening.

Our office is located at 5625 N Wall Street Spokane, WA 99205; we are 4 blocks south of Francis. When you call, tell the receptionist you’d like to come in for the Nerve Evaluation so she can get you on the schedule and make sure you receive credit for this special offer.

Sincerely, Dr. Scott Maystrovich, D.C. P.S. Remember, you only have until May 10, to reserve an appointment at this significant discount. Why suffer for years in misery? That’s no way to live, not when there could be an easy solution to your problem.

P.P.S. Nothing’s worse than feeling great mentally, but physically feeling held back from life because your arms or legs hurt — and the pain just

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Take me up on my offer and call today 509-482-1982.

Scott Chiropractic Center

Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

• Then hold on with just one finger of that hand.

• When you are steady enough, try balancing for a few seconds with no support.

Overall exercises to help improve balance include tai chi and any other muscle strengthening exercises.

2. Strength training.

Improving muscle strength increases your ability to stay mobile and avoid falls. “We all lose muscle mass with age, beginning around age 40 and accelerating as we get older,” explains Cummings. “Strength training is vital to combating loss of muscle and maintaining strength.Your legs and core constitute your base of support. When you don’t have a strong base, you are more likely to fall. Studies show that those engaged in a strength training program improve their balance.”

Some muscle strength training exercises you can try on your own include: • To build arm strength, slowly lift and lower a set of hand weights while sitting. Use cans of soup if you don’t have weights.

• Sitting in a straight-back chair, straighten one leg out, then relax it back down, then extend the other leg. While doing several of these “kicks,” raise the knee of the outstretched leg a little higher than the bent leg.

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chest in a big self-hug, stretching your hands as • Strength training doesn’t have to involve much far around yourself as you can. Breathe in and out movement.You can do isometric contractions while you hold the stretch for 10 seconds. by focusing on one muscle at a time, flexing and holding those muscles for 30 to 60 seconds. Start Research shows that staying active as you age not with 10 seconds, increasing as you build strength. only reduces the risk of falling, but also helps lower blood pressure, lowers rates of heart disease and 3. Cardio. dementia, plus reduces stress, anxiety This means getting your heart going by and depression. Cummings concludes, steady, repeated movements. Find activities “Exercise “Exercise is probably the most you love to do and make them part of important behavior that helps you your routine, at least 30 minutes most days. is probably the most maintain health and well-being as you Whether it’s swimming, golf, dancing, riding age. The biggest reasons to exercise as a bike or walking, cardio activity not only important you get older are to maintain function, keeps you fit and mobile, but releases stress behavior to live as independently as possible and and boosts your mood. Doing activities that helps to continue doing the activities you with a friend or group - or four-legged you maintain love.” companion - makes it more fun and easier health and to maintain.

The above content is shared for well-being as educational purposes only.You must 4. Flexibility. you age.” consult your doctor before acting on Staying flexible is difficult as we age, and is any content in this article, especially often neglected. Whether you sign up for a if you have a medical condition. yoga class or do simple stretches at home, The content is not intended to be a substitute for it’s important to stretch after a workout to help professional medical advice, diagnosis or treatment. avoid injury. Remember to take deep breaths when you are stretching to avoid clenching up muscles.

Stretching can be done standing or sitting.

• One easy stretch for your arms and upper back while sitting is to reach your arms across your

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Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

5 tips for caregivers to take care of themselves too

By Elluz Peraza

According to AARP, more than 40 million people in the United States are providing care for an older or aging loved one - and 7 million of us are Latinos. That doesn’t come as any surprise to members of our community. It’s simply what we do for family.

For many, caregiving starts with simple errands and to-do items, like scheduling a doctor’s appointment or helping out with grocery shopping, and then expands to more responsibilities over time. It’s a beautiful thing to do what we can for the people we love, but there are also moments when we can feel worn out or stretched too thin.

When you look at the numbers, it’s clear how hard we’re working. Nearly 7 in 10 Latino caregivers work outside the home. One in three provide more than 40 hours of care to loved ones each week.You do the math. It doesn’t add up to much time for the “life” side of a caregiver’s work-life balance.

Our community’s only nonprofit hospice, “Mom felt held in warmth, peace and comfort and she wasn’t afraid because of that. She had a beautiful ending and that was because of Hospice of Spokane.”

– Janice Hughes and Becky Nappi

serving patients and their families since 1977.

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Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

That’s why AARP and the Ad Council started a Caregiver Assistance campaign to offer information and free online resources for caregivers. On AARP’s Family Caregiving site, there are wellness tips, planning resources, financial guidance and Care Guides tailored to specific topics and challenges, such as caring for a loved one with dementia. It also includes self-care tips and advice for caregivers.

Throughout my own caregiving experience, here are some helpful tips i’ve learned along the way: • Care for yourself. You cannot care for your loved ones unless you care for yourself. It’s important, not only to your mental well-being, but your physical well-being, too. Caregivers have a higher-than-normal rate of getting sick, and are oftentimes so depleted that they can’t care for either their loved one or themselves. Look after

your own health by eating well-balanced meals, exercising, getting enough sleep and taking time off.

• Stay organized with handy tools.

You’re probably already an expert at organizing documents and medical cards, insurance papers and everything else. Make your life a little easier by leaning on free resources that can help you keep everything together! There are a ton available for your needs on AARP’s Family Caregiving site.

• Remember to laugh. Caring for someone with significant impairments or illness can be difficult emotionally, but laughter and lightness can exist there, too. Joke with your loved one - he or she is still the same person inside - and try to be amused by the little things.

• Make future plans. When a loved one you’ve been caring for passes away, it can come as a shock.You might feel like your purpose is gone and this can exacerbate the grieving process. Planning for the future will help relieve that shock for you, even if the plans aren’t concrete. Dream about the exciting roads ahead, and keep in mind all the incredible ways you’ve learned and grown through caregiving.

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• Accept help. Whether it’s from other family members or outside sources, help is critical to caregivers. Start with the free resources that AARP can offer you at aarp.org/cuidar (Spanish) and aarp.org/caregiving (English) or feel free to call the hotline: 1-888-971-2013 (Spanish) or 1-877333-5885 (English).

Elluz Peraza is the community specialist and radio show host and producer for CV Global. She provides care for her 100-year-old mother, who lives with her.

Peraza is a former actress and was Miss Venezuela 1976.

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Senior Care Open House is a supplement to The Spokesman-Review • Wednesday, April 24, 2019

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