October 2021 | Baltimore Beacon by The Beacon Newspapers

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The greening of Baltimore City

Last fall, when BTT planted its 10,000th tree, the group chose a plot in Winan’s Meadow in Gwynns Falls-Leakin Park, a 1,200-acre woodland on the city’s west side. Volunteers from Friends of Gwynns Falls-Leakin Park were on hand to help and to celebrate the park they helped save. The group was founded in 1983 as an offshoot of the “Stop the Road” movement, a

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BALTIMORE BEACON — OCTOBER 2021

SPECIAL PULL-OUT SECTION

Say you saw it in the Beacon

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Donate to declutter: Where, when and how By Tina Collins While isolated at home this past 18 months, some of us opened closets that had not seen the light of day for years. Faced with time at home and a tsunami of clutter, we cleaned our way through the pandemic. Now, what to do with all the suits no longer suitable, forgotten housewares or books stacked up to the ceiling? Give them away, of course! Starting in the summer of 2020, nonprofits saw a dramatic increase in donations, according to Jonathan Balog, vice president of marketing and Communications at Goodwill Industries of the Chesapeake. Donations are up 25%, an increase that has remained steady at his organization.

nate items that are in “dignity condition” so they can be sold. Goodwill, helping jobseekers since 1902, sells donated items at its stores and puts the revenue toward job training and placement services for local community members in need. Many organizations use the same acceptance criteria as Goodwill. “Our general rule of thumb is we accept gently used goods,” Balog said. Most organizations also have lists of items they don’t accept. For example, Goodwill doesn’t accept tube TVs, mattresses or appliances. What happens to donations not sold in stores? In Goodwill’s case, they are sent to their outlet, where they are sold by the pound. And the final chapter in the life of un-

What donations are wanted? What to donate and what to toss? Do-

See WHERE TO DONATE, page B-3

PHOTO COURTESY OF HABITAT FOR HUMANITY

Saving our largest urban park

PHOTO COURTESY OF BALTIMORE TREE TRUST

By Ashley Stimpson Look out your window. If you see a leafy, mature tree, count yourself lucky. You probably breathe cleaner air, use less energy to cool your home, and enjoy a shady place to relax outdoors. Statistically, you’re less likely to be prescribed antidepressants or experience crime, too. Unfortunately, many residents of Baltimore City don’t see trees outside their homes — too many, according to the Baltimore Tree Trust (BTT), a nonprofit on a mission “to ensure all Baltimoreans have access to the benefits of a healthy environment.” Since the organization’s founding in 2008, when then-Mayor Martin O’Malley pledged to double the city’s tree canopy by 2037, BTT has planted 12,000 trees, completely transforming Baltimore neighborhoods like Oliver, Broadway East and Butchers Hill. In Baltimore, where the need for street trees often outpaces the municipal budget, the nonprofit has been instrumental in keeping the city’s goal within striking distance. To get trees in the ground, BTT often turns to partner organizations to provide volunteers for tree-planting events. Most of those urban gardeners are retirees, said Justin Bowers, the trust’s associate director. “A good majority of the volunteers we work with are in the 55-plus demographic,” Bowers said.

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Habitat for Humanity operates five local ReStores — in Sandtown, Timonium, Halethorpe, Glen Burnie and Dundalk — where your donations help fund their good works. Habitat and other nonprofits may pick up donations at your home for free.

Contact information for donations Salvation Army

ShareBaby

www.sa-md.org To schedule a free pickup: satruck.org The Salvation Army of Central Maryland 814 Light Street, Baltimore, MD 21230 (410) 783-2920 Tax-Deductible: yes

sharebaby.org 1792 Union Ave., Baltimore, MD 21211 (667) 212-3455 Note: diaper donations done through partner agencies Tax deductible: yes Note: Please call ahead of time so someone will be there when you place donation in designated bins.

Goodwill goodwill.org Donation sites include: Goodwill Industries of the Chesapeake, Inc. 222 East Redwood Street, Baltimore, MD 21202 (410) 358-8411 Tax-Deductible: yes

Fairytale Brides on a Shoestring fairytalebrides.org 156 Congressional Lane, Rockville, MD 20852 (301) 468-2000 Tax deductible: yes Note: gowns within five years old

GreenDrop gogreendrop.com info@gogreendrop.com 1-888-944-3767 Tax deductible: yes Note: label which organization out of the groups they serve to direct your donation.

The Priceless Gown Project pricelessgownproject.com (443) 296-2075 Tax deductible: yes Note: gowns within five years old. Call first, as donation locations may be on hold due to COVID.

American Veterans (AMVETS) amvets.org AMVETS National Headquarters 4647 Forbes Blvd., Lanham, MD 20706 (301) 459-9600 Tax Deductible: yes Note: schedule items for free pick-up

Dress for Success Greater Baltimore greaterbaltimore.dressforsuccess.org 250 W. Dickman St., Baltimore MD 21230 (410) 528-1799 Tax deductible: yes Note: Please schedule a curbside drop-off.

The Maryland Department of Aging’s (MDoA) Durable Medical Equipment (DME) Re-Use Program aging.maryland.gov MDoA’s Re-Use Center at 11701 Crain Highway, Cheltenham, MD 20623 Baltimore City Collection sites at the Northwest Transfer Station, located at 5030 Reisterstown Road, and the Quarantine Road Landfill, located at 6100 Quarantine Road. Satellite sites are available throughout Maryland. (240) 230-8000 DME.MDOA@maryland.gov

Habitat for Humanity of the Chesapeake ReStores habitatchesapeake.org/restore Habitat for Humanity of the Chesapeake Office 3741 Commerce Drive, Suite 309 Baltimore, MD 21227 (410) 366-1250 Tax deductible: yes Note: free pick-up for large items. Donate in person at any local store Tuesday through Saturday. Locations include Halethorpe, Sandtown, Dundalk, Glen Burnie and Timonium.

Hungry for Music hungryformusic.org Hungry for Music, 2020 Pennsylvania Avenue, NW, #384, Washington D.C. 20006 (202) 374-8649 Drop off site in Maryland: House of Musical Traditions, 7010 Westmoreland Avenue, Takoma Park, MD 20912 (301) 270-9090 Tax deductible: yes Note: pianos not accepted

Pianos for Education pianosforeducation.org Tax deductible: yes Note: serves all 50 states

Lego Replay givebackbox.com/lego Note: Full sets not required. Put all pieces in a box and print free shipping label from site.

Donation Town donationtown.org Matchmaking for items and charities that pick up.

Clip and save for future use

SEE SPECIAL INSERT Housing & Homecare Options following page 14

L E I S U R E & T R AV E L

The Baltimore Tree Trust, headed by CEO Bryant Smith, above right, has transformed neighborhoods in East Baltimore and beyond. Its volunteers, most of whom are over age 50, have helped plant 12,000 trees since the trust was formed in 2008.

protest that successfully prevented an interstate from paving over the largest urban park in the country. (If you’ve ever driven to the terminus of I-70 and found yourself amazed that the thoroughfare peters out in one unremarkable U-turn, now you know why.)

“The old-timers on their membership rolls are legendary in our industry for basically shutting down the I-70 expansion through the park and taking over management when See TREES, page 24

Mark Your Calendar: The Beacon’s Virtual 50+Expo opens November 1 with valuable information, classes, speakers and entertainment. See ad on page 28.

Interested in exhibiting or sponsoring? Call Gordon at (410) 248-9101.

Snorkel with sea turtles in the Turks and Caicos Islands; plus, reflect at the memorial sites on the 9/11 Trail, and learn what to pack in the age of COVID travel page 19 FITNESS & HEALTH k The latest on booster shots k Best bedtime snacks

LAW & MONEY k Can you afford to retire? k How to replace lost records

ARTS & STYLE k Godspell at Toby’s

ADVERTISER DIRECTORY

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OCTOBER 2021 — BALTIMORE BEACON

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Virtual Expo virtues I am partial to fall weather. Because I aged to pull together a rather impressive virtual Expo that, in some grew up in Texas, where ways, offered more than our there is no clear change in in-person events ever could. season this time of year, I We had not only a keynote have come to love the sudden speaker, as usual, but 16 other crisp morning air with the speakers on a variety of topics. bright blue skies of fall. Not only did we have an imBut I also have a warm pressive singing group, as alspot for cool autumns beways, but we were able to cause, for more than 20 offer more than a dozen enteryears, we have hosted annual taining videos, ranging from Expos for our readers at this classical music to rock to time. There’s something esFROM THE stand-up comedy. pecially wonderful about PUBLISHER We not only offered exermeeting some of the Beacon’s By Stuart P. Rosenthal cise demonstrations, as we biggest fans in person. In the print business, we traditionally have done, but feel we know our readers indirectly, some- were able to provide 18 classes, including times from your letters or phone calls, exercise, dance, cooking and more. sometimes from your replies to surveys. More than 9,000 people visited our VirBut we seldom get to personally interact tual 50+Expo site last year — about four with you — except at our Expos. times as many people as we host in our It always gives me a lift to meet new peo- usual one-day Expos in person. So, all in ple, see familiar faces, and share mutual all, we consider last year’s Virtual 50+Expo admiration: You love us, and we love you! a big success. Naturally, it was a big disappointment Still, back in July, we were very excited last year when COVID-19 kept us from hav- to announce we would return to offering ining an in-person event. But our team man- person Expos this fall, along with a virtual

Beacon The

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The Beacon is a monthly newspaper dedicated to inform, serve, and entertain the citizens of the Greater Baltimore area, and is privately owned. Other editions serve Howard County, Md., Greater Washington, DC and Richmond, Va. (Fifty Plus). Subscriptions are available via third-class mail ($12), prepaid with order. Maryland residents add 6 percent for sales tax. Send subscription order to the office listed below. Publication of advertising contained herein does not necessarily constitute endorsement. Signed columns represent the opinions of the writers, and not necessarily the opinion of the publisher. Publisher/Editor – Stuart P. Rosenthal President/Associate Publisher – Judith K. Rosenthal Executive Vice President – Gordon Hasenei Managing Editor – Margaret Foster Art Director – Kyle Gregory Director of Operations – Roger King Advertising Representatives – Steve Levin, Alan Spiegel Assistant Editor – Catherine Brown Content Manager – Ashley Griffin

The Beacon, P.O. Box 2227, Silver Spring, MD 20915 (410) 248-9101 • Email: info@thebeaconnewspapers.com Submissions:

The Beacon welcomes reader contributions. Deadline for editorial is the 1st of the month preceding the month of publication. Deadline for ads is the 1st of the month preceding the month of publication. See page 27 for classified advertising details. Please mail or email all submissions.

Expo to address the needs of those who would or could not personally show up. As the summer progressed, however, we realized the delta variant and continued spread of COVID, along with the apparent desirability of getting boosters to protect from breakthrough infections, made it unwise to host in-person events this fall. So, once again, we find ourselves falling back on the virtues of a virtual event instead. Thankfully, we aren’t alone in making this decision. Like last year, we are partnering with the Baltimore County Department of Aging and the Howard County Office on Aging & Independence. Both of those county offices also decided against hosting in-person events this year, and have been very supportive of the joint 2021 Virtual 50+Expo we will soon open to the public. So, mark your calendars: on November 1 our website will go live, and from then through January 31, 2022, you will be able to watch a host of top-notch speakers, classes and entertainers at your leisure, 24/7, as often as you like. Also, you will have access to useful information from exhibitors in all the usual subject areas you’ve come to expect at past Expos: housing communities and options,

home care, healthcare, financial and insurance advice, travel, the arts, home remodeling and more. Each of our exhibitors and sponsors will have a unique “landing page” where you can learn about their offerings, view a video presentation, and contact them directly via email or through their website. And you won’t want to miss our keynote speakers: Diane Rehm, the beloved host of the daily Diane Rehm Show on NPR for nearly 40 years, and Dr. Mark Warshawsky, former Assistant Secretary of the Treasury and more recently Deputy Commissioner for Social Security. We owe special thanks to our Gold Sponsor AARP, as well as Silver Sponsors CIGNA and Holy Cross Health for helping make this year’s event possible. Let’s hope 2022 makes crowds safe and enjoyable once again, but in the meantime, please help us make the most of this year’s Virtual 50+Expo. Please join us at beacon50expo.com as often as you like, starting November 1, and recommend it to your friends as well. I look forward to “seeing” you there.

Letters to the editor Readers are encouraged to share their opinion on any matter addressed in the Beacon as well as on political and social issues of the day. Mail your Letter to the Editor to The Beacon, P.O. Box 2227, Silver Spring, MD 20915, or email info@thebeaconnewspapers.com. Please include your name, address and telephone number for verification. Dear Editor: I just picked up The Beacon for the first time, though I have been both a retiree and a resident of the area for decades. To say that I was impressed doesn’t even come close to what I thought about each and every page! Articles and advertisements were ‘spot on’ to what matters most to me as a 67year-old former teacher. I am absolutely amazed such a publication exists, and look forward to soaking it in each and every month. A rare find indeed and I am most grateful. Daniel Lynch via email

Dear Editor: I am so pleased to observe the progressive changes that continue to take place in the City of Alexandria with regards to removing Confederate namesakes from the city streets — structures like the Appomattox statue which myself and others had removed years ago. For too long these offensive tributes to the Confederacy have contaminated the city. The continued evolution of efforts and outcomes to remove Confederate statues and now the street names that for decades have paid homage to Confederacy is rapidly, finally coming to an end! Greg Thrasher DC/Detroit

BEACON BITS

Oct. 6

WORDPRESS HELP

Are you trying to set up a website using WordPress? Do you have questions you need answered? The Baltimore WordPress Group is hosting a free Zoom meetup on Wed., Oct. 6 from 7 to 8 p.m. to answer all of your WordPress-related questions. For more information and to sign up, visit bit.ly/WordPressQuestions.

Oct. 19

VIRTUAL TOUR OF STATE ARCHIVES

Learn how to use the Maryland State Archives for your genealogical research in this free virtual event that takes place Tues., Oct. 19 from 6:30 to 8:30 p.m. For more information and to register, visit bit.ly/VirtualTourArchives.

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Health Fitness &

SNACKS FOR SLUMBER For a good night’s sleep, avoid these five bedtime snack mistakes STONGER BONES Are you getting enough calcium and vitamin D to protect your bones? STUDYING IMMUNITY Enroll in a study to help researchers measure immunity through your T-cells LASAGNA SOUP Try this recipe for deconstructed lasagna, turned into a creamy, healthy soup

Who gets a COVID-19 booster and when? By Lauran Neergaard COVID-19 booster shots may be coming for at least some Americans but already the Biden administration is being forced to scale back expectations — illustrating just how much important science still has to be worked out. The initial plan was to offer Pfizer or Moderna boosters starting Sept. 20, contingent on authorization from U.S. regulators. But now administration officials acknowledge Moderna boosters probably won’t be ready by then — the Food and Drug Administration needs more evidence to judge them. Adding to the complexity, Moderna wants its booster to be half the dose of the original shots. As for Pfizer’s booster, who really needs another dose right away isn’t a simple decision either. What’s ultimately recommended for an 80-year-old vaccinated back in December may be different than for a 35year-old immunized in the spring — who likely would get a stronger immunity boost by waiting longer for another shot. FDA’s scientific advisers will publicly debate Pfizer’s evidence on Sept. 17, just three days before the administration’s target. If the FDA approves another dose, then advisers to the Centers for Disease

Control and Prevention will recommend who should get one.

in poor countries get their first round. Here’s what we know about the biology behind booster decisions:

Why are boosters needed? That’s tricky because while real-world data shows the vaccines used in the U.S. remain strongly protective against severe disease and death, their ability to prevent milder infection is dropping. It’s not clear how much of that is due to immunity waning or to the extra-contagious delta variant — or the fact that delta struck just as much of the country dropped masks and other precautions. When to jump to boosters “becomes a judgment,” said Dr. Jesse Goodman of Georgetown University, a former FDA vaccine chief. “And is that urgent or do we have time for the data to come in?” Already the CDC is considering recommending the first boosters just for nursing home residents and older adults who’d be at highest risk of severe disease if their immunity wanes — and to front-line health workers who can’t come to work if they get even a mild infection. Some other countries already have begun offering boosters amid an ethical debate about whether rich countries should get a third dose before most people

What do booster shots do? Vaccines train the immune system to fight the coronavirus, including by producing antibodies that block the virus from getting inside cells. People harbor huge levels right after the shots. But just like with vaccines against other diseases, antibodies gradually drop until reaching a low maintenance level. A booster dose revs those levels back up again. Pfizer and Moderna have filed FDA applications for booster doses but the government will decide on extra Johnson & Johnson doses later, once that company shares its booster data with the agency.

How much protection do boosters offer? No one yet knows “the magic line” — the antibody level known as the “correlate of protection” below which people are at risk for even mild infection, said immunologist Ali Ellebedy of Washington University at St. Louis. But vaccines’ main purpose is to prevent

severe disease. “It’s a very high bar to really go and say we can completely block infection,” Ellebedy noted. Plus, people’s responses to their initial vaccination vary. Younger people, for example, tend to produce more antibodies to begin with than older adults. That means months later when antibody levels have naturally declined, some people may still have enough to fend off infection while others don’t. That initial variation is behind the FDA’s recent decision that people with severely weakened immune systems from organ transplants, cancer or other conditions need a third dose of the Pfizer or Moderna vaccine to have a chance at protection. In those people, it’s not a booster but an extra amount they need up-front.

Won’t antibodies just wane again after a booster? Eventually. “We don’t know the duration of protection following the boosters,” cautioned Dr. William Moss of Johns Hopkins University. But antibodies are only one defense. If an infection sneaks past them, white blood cells called T-cells help prevent serious illSee BOOSTERS, page 5

Pros and cons of turmeric, supplements Dear Mayo Clinic: I was recently diagnosed with breast cancer, and I will have surgery followed by chemotherapy. A friend told me that turmeric has anti-cancer properties. I have taken turmeric supplements in the past for osteoarthritis. Can I can safely take it as a supplement along with conventional breast cancer treatment? A: Turmeric, a bright yellow spice powder made from the root of a plant in the ginger family, is grown in many Asian countries and other tropical areas. It’s a major ingredient in curry powders common in many Indian and Asian dishes, and it is used as a coloring for foods, fabrics and cosmetics. The root can be dried and made into capsules, tablets, extracts, powders or teas. Or it can be made into a paste to apply to the skin. Turmeric’s main active component —

curcumin — is what gives the spice its yellow color. Curcumin has anti-inflammatory properties, making it a potential treatment for people with osteoarthritis and other painful health conditions.. One study found that taking turmeric extract three times daily was comparable to taking a 1,200-milligram dose of ibuprofen daily for arthritis pain. However, more research is necessary to confirm these effects. In addition to its anti-inflammatory properties, research suggests that curcumin has many other health benefits. Among them are antioxidant, metabolic-regulating, antimicrobial, immune-modulating, mood-enhancing, neuroprotective and anti-cancer effects. Preclinical studies demonstrate curcumin stops the growth of breast cancer cells in the laboratory, but it’s not known if this happens in humans, since the body quickly breaks down curcumin, making it difficult to study.

High-quality human studies are needed to confirm these findings and guide effective and safe use of turmeric as a supplement. When ingested as a superfood or when turmeric is used as a spice in culinary cuisine, the curcumin it contains appears to be generally safe for cancer patients. But dietary food sources are different from turmeric supplements or when it is taken as a pill. There is little research to ensure turmeric supplements are safe when used in combination with cancer treatments, including surgery, radiation and chemotherapy.

Chemotherapy interactions The use of supplements, like turmeric, among cancer patients undergoing cancer treatment can be a concern. Supplements are not standardized like prescription medications, meaning the dose is not regulated and purity cannot be

guaranteed. What you get may differ from bottle to bottle and among brands, and there can be variables depending on what specific part of the plant is used. Many supplements that have powerful anti-inflammatory effects, like turmeric, also have blood-thinning properties, which can increase the risk of bleeding and cause complications around the time of surgery. In combination with chemotherapy, using supplements is worrisome because of potential drug-herb interactions. Laboratory studies have shown that two common chemotherapy drugs used to treat breast cancer — doxorubicin and cyclophosphamide — may have reduced effectiveness when used alongside turmeric, but the clinical significance is not yet known. Another commonly used chemotherapy drug for breast cancer, paclitaxel, when See PROS & CONS, page 6

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The Anne Arundel Public Library is hosting a free virtual event to help you identify and overview the parts needed to create or update a business plan. This event takes place Tues., Oct. 5 from 7 to 8 p.m. For more information and to register, visit bit.ly/AAPLBusinessPlan.

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The University of Baltimore School of Law presents a Zoom conversation about climate change and global migration on Tues., Oct. 26 from 5 to 6 p.m. Learn more and register at bit.ly/ClimateandMigration.

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For many other types of vaccines, waiting six months for a booster is the recommended timing. The Biden administration has been planning on eight months for COVID-19 boosters. The timing matters because the immune system gradually builds layers of protection over months. Give a booster too soon, be-

The boosters will be an extra dose of the original vaccine. Manufacturers still are studying experimental doses tweaked to better match delta. There’s no public data yet that it’s time to make such a dramatic switch, which would take more time to roll out. And independent research, including studies from Ellebedy’s team, shows the original vaccine produces antibodies that can target delta. “I’m very, very confident that this vaccine will work against delta with a single booster of the same vaccine,” Pfizer CEO Albert Bourla told the Associated Press. AP Medical Writer Carla K. Johnson contributed to this report.

CLIMATE CHANGE TALK

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What’s the best time to get a booster?

Will boosters contain the original vaccine, or one tailored to delta?

Oct. 26

F R E E

ness by killing virus-infected cells. [See this month’s health study, “Tracking volunteers’ immunity via T-cells,” on page 10.] Another type called memory B-cells jump into action to make lots of new antibodies. These back-up systems help explain why protection against severe COVID-19 is holding strong so far for most people. One hint of trouble: CDC has preliminary data that effectiveness against hospitalization in people 75 and older dropped slightly in July — to 80% — compared to 94% or higher for other adults. “It’s much easier to protect against severe disease because all you need is immunologic memory. And I would imagine for a younger person that would last for a while,” maybe years, said Dr. Paul Offit, a vaccine expert at the Children’s Hospital of Philadelphia.

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From page 4

fore the immune response matures, and people can miss out on the optimal benefit, said Dr. Cameron Wolfe, an infectious disease specialist at Duke University. “Sometimes waiting a little bit extra time is in fact appropriate to gain the strongest response,” he said. Not everyone’s waiting on a final decision. For example, Colorado’s UCHealth has opened boosters to certain high-risk people first vaccinated back in December and January. San Francisco is giving some people who had a single-dose J&J vaccine a second shot from Pfizer or Moderna.

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Say you saw it in the Beacon | Fitness & Health

BALTIMORE BEACON — OCTOBER 2021

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OCTOBER 2021 — BALTIMORE BEACON

Bedtime snack mistakes can wreck sleep By Krissy Brady, CookingLight.com Snacking before bed can be a tricky business. Eat too much, and get ready for a night of tossing and turning. Eat too little, and you might find yourself devouring your entire kitchen at 3 in the morning. It’s no secret that steering clear of refined carbs and junky foods before bed is one of the best ways to avoid a sleepless night. But even noshing on healthy P.M. snacks can still mess with your sleep quality if you’re not careful. The key to successful bedtime snacking? Balance. “Being overly full or starving is more likely to lead to sleep issues than any one particular food,” according to registered dietitian Alex Caspero, R.D. If you’ve yet to find your snacking sweet spot, find out if you’re making one of these five mistakes — and learn how to turn things around. 1. Getting carried away with portions.

Even when you eat healthy snacks before bed, such as pretzels and hummus or cheese and crackers, it’s easy to overdo it in the portion department. This sends the body into digestion mode, which can make it difficult to fall asleep (and stay asleep). “We need just enough to offer satisfaction, so we don’t wake during the night hungry,” Caspero said. The fix: The trick is to be strategic with your snack choices. Choose snacks that are harder to overeat, such as pistachios in the shell. If you’ve got a sweet tooth, try fruits like grapes or berries. 2. Ignoring your cravings. When you’re craving dessert and attempt to resist your craving by snacking on healthier alternatives, you might find yourself consuming more calories in the long run, says Connecticut-based registered dietitian Alyssa Lavy, R.D. Because the healthy snack isn’t satisfying your craving, you might keep snacking

to fill the void. This might lead to feelings of disappointment, which can cause stress, ultimately disrupting sleep quality. The fix: Indulge your dessert craving, but stick to a reasonable portion — such as one or two cookies or 1/2 cup of ice cream. 3. Choosing a protein-heavy snack. Most people can forgo protein before bed and stick with a small amount of carbs and healthy fats to satisfy their hunger. “Protein revs up our metabolism, which is great during the day, but not so great when you’re trying to wind down,” said Minnesota-based registered dietitian Leah Kleinschrodt, R.D. However, she adds, some people do need some protein at night to help stabilize their blood sugar. The fix: Aim for about 2 ounces of protein (15 grams) before bed. 4. Snacking right before bed. Getting your snack on just before bed can delay your ability to fall asleep, since your body will be busy digesting the grub.

And if you’re lying down as your stomach’s doing its thing, gravity can’t help mosey the digested food through the digestive tract, which can cause an upset stomach during the night, Kleinschrodt said. The fix: Make sure you have your bedtime snack no later than 30 minutes before you turn in. 5. Going to bed hungr y. Much like being too full can mess with your ability to fall asleep, so can being too, well, empty. Hunger is a sign that your blood sugar is trending downward or already low. Not exactly an ideal state when you’re trying to score some shut-eye. The fix: Munch on ½ cup of berries with 2 to 3 tablespoons of heavy whipping cream. Cooking Light empowers people to cook more for good health. Online at cookinglight.com. © 2021 Meredith Corporation. Distributed by Tribune Content Agency, LLC.

Pros and cons

how turmeric affects chemotherapy, and further research should be a guide. It is best to talk with your cancer care team about the supplements you take to ensure they are safe, especially in combination with your cancer treatment. As a rule of thumb, there is no magic bullet. The best option — one proven in

studies time and time again — is to get all the antioxidants, phytonutrients, vitamins and minerals your body needs by eating a whole-food, plant-based diet rich in colorful vegetables and fruits, whole grains, beans, nuts and seeds. — Dawn Mussallem, D.O., Hematology/Oncology, Mayo Clinic, Jacksonville

Mayo Clinic Q & A is an educational resource and doesn’t replace regular medical care. For more information, visit mayoclinic.org. © 2021 Mayo Foundation for Medical Education and Research. All rights reserved. Distributed by Tribune Content Agency, LLC.

From page 4 combined with turmeric may result in liver toxicity.

Talk with your doctor The bottom line is that it’s not known

Have conﬁdence

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Say you saw it in the Beacon | Fitness & Health

BALTIMORE BEACON — OCTOBER 2021

Are your bones getting enough calcium? By the National Osteoporosis Foundation Calcium and vitamin D are essential to building strong, dense bones when you’re young and to keeping them strong and healthy as you age. About 99% of the calcium in our bodies is in our bones and teeth. When we don’t get the calcium our body needs, it is taken from our bones. This is fine once in a while, but if it happens too often, bones get weak and may break. Vitamin D plays an important role in protecting our bones, too, both by helping the body absorb calcium and by supporting muscles needed to avoid falls. If you don’t get enough vitamin D, you’re more likely to break bones as you age.

How much do you need? Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat. Our bodies cannot produce their own calcium. That’s why it’s important to get enough calcium from the food we eat. The amount of calcium you need every day depends on your age and sex. Women age 51 and older should get 1,200 mg. daily. Men age 70 and younger should get 1,000 mg. daily and 1,200 mg. after age 70. This includes the total amount of calcium you get from food and supplements. To calculate how much calcium is in your diet, use the International Osteoporosis Foundation’s calculator at iofbonehealth.org/calcium-calculator.

Calcium-rich foods Food is the best source of calcium. Dairy products such as milk, yogurt and cheese are high in calcium. Certain green

vegetables and other foods contain calcium in smaller amounts. Some juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water have added calcium. If you drink soymilk or another liquid that is fortified with calcium, be sure to shake the container well, as calcium can settle to the bottom. A simple way to add calcium to many foods is with a tablespoon of nonfat powdered milk, which contains about 50 mg. of calcium. It’s easy to add a few tablespoons of powdered milk to almost any recipe.

Calcium supplements Try to get the daily recommended amount of calcium from food. In general, you shouldn’t take supplements that you don’t need. There is no added benefit to taking more calcium than you need. Doing so may even carry some risks. [See “Supplements may raise men’s cancer risk” on page 11.] When choosing a supplement, keep the following in mind: —Choose brand-name supplements with proven reliability. Look for labels that state “purified” or have the USP (United States Pharmacopeia) symbol. —Calcium is absorbed best when taken in amounts of 500 to 600 mg. or less. This is the case for both foods and supplements. Try to get your calcium-rich foods and/or supplements in small amounts throughout the day, preferably with a meal. While it’s not recommended, taking your calcium all at once is better than not taking it at all. —Take (most) calcium supplements with food. Eating food produces stomach acid that helps your body absorb most calcium supplements. The one exception to the rule is calcium citrate, which can absorb well when taken with or without food. When starting a new calcium supple-

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ment, start with a smaller amount to mitigate possible side effects, such as gas or constipation. If increasing fluids in your diet does not solve the problem, try another type or brand of calcium. It may require trial and error to find the right one.

How much vitamin D do you need? Both men and women over age 50 should try to get 800 to 1,000 IU daily. Some people need more vitamin D. AcSee CALCIUM, page 9

BEACON BITS

Oct. 2

TYPE-IN

Filmmaker Theodore Adams III is hosting a free “type-in” at the Academy Art Museum on Sat., Oct. 2 from 2 to 4 p.m. Attendees can test out their typing technique and socialize with like-minded “types.” For more information about the type-in, email info@redzeppelinproductions.com or call (571) 403-3678. A screening of Adams’ short film, Tyndall Typewriters, will take place at the Chesapeake Film Festival in Easton, Maryland’s Avalon Theater at 5 p.m. To purchase tickets for the screening, visit chesapeakefilmfestival.com.

Fitness & Health | Subscribe online! See how on p. 26

OCTOBER 2021 — BALTIMORE BEACON

Cilantro’s three surprising health benefits When you think of fresh cilantro, what quercetin, kaempferol, apigenin and rhamcomes to mind? Is it guacamole, tacos or netin. This simply means it provides excelother Mexican cuisine? lent antioxidant power to You may be surprised, but clean up your body like a celcilantro can be used in everylular vacuum cleaner. thing; it’s a delicious herb with Plus, because it’s green, the medicinal benefits galore. chlorophyll you consume from In America, cilantro refers it acts as an excellent detoxifier. to the leaves of the plant, And even more interesting: which look a little bit like Did you know that as conparsley. I always have to sumers have been pushing for squint to make sure I’m grabantibiotic-free chicken, poulbing the right one at the gro- DEAR try farmers have been using cery store. But the seeds of PHARMACIST cilantro as one herbal antibiotthe same plant are called co- By Suzy Cohen ic? That’s how strong its anriander, so both names are timicrobial effects are! Here are the top three surprising medicused for the respective spices. Cilantro is rich in carotenoids, as well as inal benefits of cilantro:

Chelation Cilantro gently detoxifies and removes heavy metals from the body in a process called chelation. These metals get into your bloodstream if you eat certain foods processed with metals or are exposed to environmental pollutants, contaminated water, old dental fillings, household chemicals, smoking and more. While cilantro can’t remove all metals or prevent disease, it is still widely revered for its detoxification capabilities, and there are studies to prove that.

Bone building Cilantro is one of the best herbal sources for vitamin K, which helps put calcium back into your bones by shuttling it out of your bloodstream. We also know that cilantro is a great source of other minerals that are needed for strong bones. It contains calcium, of course, but also potassium, iron, magnesium and manganese.

Seizure prevention Epilepsy is a serious condition that requires proper treatment by a qualified practitioner. Traditional medications often include those in the category of anticonvulsants and tricyclic antidepressants. But what about an herb like cilantro? The

therapeutic action of cilantro comes as a surprise to most; however, it is proven to be, and in my professional opinion it is, a promising adjunctive therapy used alongside conventional treatments to control seizures.

One caveat It’s rare but true that some people find the smell and taste of cilantro quite foul. That’s because they have a Single Nucleotide Polymorphism (SNP) in one of their “smell genes,” the olfactory receptor OR6A2. Polymorphisms in this specific gene cause some people to detect a soapy taste, but again it’s rare. Still, some people are going to hate it! In this article, I’m referring to eating the fresh herb, which you can buy at any supermarket. I am uncertain if pills and extracts are right for everyone. Please ask your doctor or pharmacist before taking dietary supplements of cilantro. If you would like additional information, please subscribe to my free newsletter at suzycohen.com. This information is opinion only. It is not intended to treat, cure or diagnose your condition. Consult with your doctor before using any new drug or supplement. Suzy Cohen is a registered pharmacist and author of The 24-Hour Pharmacist and Real Solutions from Head to Toe.

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Say you saw it in the Beacon | Fitness & Health

BALTIMORE BEACON — OCTOBER 2021

Red and processed meat: Worry or not? By Howard LeWine, M.D. Q: With so much advice about the healthiest diet, I’m confused about how much red meat I can eat, if any. What’s your advice? A: Experts continue to debate the right answer to this question. Avoiding red and processed meats has been a standard public health message for many years. In 2019, a highly respected medical journal published a review of the literature on the topic. The authors concluded that there is “low” evidence that eating red meat or processed meat adversely affects health risks. Their advice: there’s no need to reduce your regular red meat and processed meat intake for health reasons. Unsurprisingly, the backlash from most of the nutritional science community was sharp and swift. The study and its widespread reac-

Calcium From page 7 cording to the Institute of Medicine, the safe upper limit of vitamin D is 4,000 IU per day for most adults. There are three ways to get vitamin D: from sunlight, food or supplements. Sunlight: Your skin makes vitamin D in reaction to sunlight and stores it in fat for later use. How much vitamin D your skin can produce depends on the time of day, season, latitude, skin pigmentation, age and other factors. There are many reasons people do not have enough vitamin D. As we age, our skin loses its ability to generate vitamin D. People who live in cities or in institutional settings like nursing homes spend too little time outdoors. And sunscreen with an SPF as low as 8 reduces vitamin D production by 95 percent.

tion once again brought up the question of whether red meat and processed meat are bad for your health and if people should cut them out or simply cut back.

How much is too much? An accumulated body of evidence shows a clear link between high intake of red and processed meats and a higher risk for heart disease, cancer, diabetes and premature death. But the key word here is “high.” The exact amounts for safely consuming red meat are open to debate. The majority of studies show that people with a relatively low intake have lower health risks. While there is no disadvantage to avoiding all red meat, my general recommendation is to stick to no more than two to three servings per week for Vitamin D in food: Vitamin D is found in very few foods. Sources include fatty fish like wild-caught mackerel, salmon and tuna. Vitamin D is added to milk and other dairy products, orange juice, soymilk and fortified cereals. It is very difficult to get all the vitamin D you need from food alone. Most people must take vitamin D supplements to get enough to support bone health. Vitamin D supplements: If you aren’t getting enough vitamin D from sunlight and food, consider taking a supplement. There are two types: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Both are good for bone health. Before adding a vitamin D supplement, check to see if any of the other supplements, multivitamins or medications you take contain vitamin D. For more information, visit nof.org/patients.

meat lovers. Don’t focus so much on actual serving sizes, but rather on red meat’s placement in meals. Instead of making it the main course, use red meat as a side dish. Consider red meat a luxury and not a staple food.

Processed meat is riskier For processed meat, there is a stronger association with a higher risk of heart disease and cancer (especially colon cancer). Processed meat products contain high amounts of additives and chemicals, which

may contribute to health risks. Again, there is not a specific amount that is considered safe, so you should keep processed meat intake to a minimum. While many people are willing to pay more for organic and grass-fed beef, there are no firm studies that have shown they have nutritional or health advantages. But these types of red meat may be more personally desirable, as they contain low or no growth hormones compared with regular grain-fed beef. © 2021 Harvard University. Distributed by Tribune Content Agency, LLC.

BEACON BITS

Oct. 2

B&O OCTOBERFEST

Enjoy delicious food and drink and fun for the whole family at the B&O Railroad Museum on Sat., Oct. 2 from 12 to 6 p.m. Tickets include full access to the museum and cost $10 + fees for members; $20 + fees for non-member adults and $12 + fees for non-member children. For more information and to purchase tickets, visit bit.ly/BORailOctoberfest.

Oct. 16+

HEREFORD FALL FESTIVAL

Enjoy food, wine, crafts, helicopter rides, hay wagon rides and more at the Hereford Fall Festival. The event takes place Sat., Oct. 16 from 10 a.m. to 6 p.m. and Sun., Oct. 17 from 10 a.m. to 5 p.m. Tickets cost $5 for non-tasters and $10 for tasters. For more information, visit herefordfire.org/hereford-fall-festival.

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Fitness & Health | Subscribe online! See how on p. 26

Health Studies

OCTOBER 2021 — BALTIMORE BEACON

INFORMATION ON AREA CLINICAL TRIALS

Tracking volunteers’ immunity via T-cells By Margaret Foster Most Maryland residents are fully vaccinated against COVID-19 — 62%, as of press time. But vaccine protection fades over time, so we may need to roll up our sleeves again for a booster shot. When is the best time to get a booster shot: six months, nine months or even a year after the last dose? This year scientists at the National Institute on Aging are trying to answer that question. They’re looking for about 100 volunteers in this area to participate in a study that could shed light on the immune system’s response to the vaccine and how it changes as time goes on. “One question we have is, how long does the vaccine protect you? If you track the immune response of an individual over time,

you can detect the…subsequent decline of the vaccine response,” said Nan-ping Weng, principal investigator of the study. Weng’s team is tracking the body’s immune response to the Pfizer and Moderna vaccines at six months and a year after the shot. He also hopes to determine why the virus has such a devastating effect on older adults. “The booster question is secondary but not the original aim [of the study],” Weng said. “We wanted to know: Can we detect the T-cell response to the vaccine and whether older people have weakened Tcell response?”

Who can participate? All Maryland residents over age 18 who have not contracted COVID-19 are eligible

to participate in this clinical trial. People who are not vaccinated will make up to seven trips to the clinic, while vaccinated people will make up to three visits. They can choose one of two sites to visit for study procedures: the NIH/National Institute on Aging Clinical Research Unit at MedStar Harbor Hospital or the NIH/NIA/Biomedical Research Center at Johns Hopkins Bayview campus in Baltimore. MedStar Harbor Hospital is located in south Baltimore off I-95 on South Hanover Street. The Bayview campus is located on Eastern Avenue near Greektown. Free parking is available at both locations. At each visit, researchers will measure height and weight; ask general health questions; and take a blood sample. Then they’ll look for T-cells in those samples. T-cells, a type of lymphocyte, seek out and destroy cells infected by viruses or other microorganisms. Thus, they prevent a virus from multiplying in the cells and body. “The T-cell is able to eliminate these infected cells,” Weng said. “That allows the immune system to stop the virus replication.” Vaccines trigger T-cells to respond, too. “So we’re looking at these T-cells, which we measure by number and by function, and

we see if those cells change over time,” Weng said. “Six months from now or one year from now, do [participants] have the same number of T-cells in the blood?’”

Why do people differ? The immune system is notoriously complicated and is shaped by an individual’s lifelong experience with different pathogens. As most of us know from experience, some people’s immune systems are more robust than others. “One person may have a longer-lasting vaccine-induced immune protection than another person,” Weng said. That keeps his job interesting. “It’s a highly dynamic situation to measure in the human population.” People who participate in the study will be compensated for their time. They’ll also be helping scientists find out more about how to defeat the virus. “We’re in such a crisis,” Weng said. “It’s important to study all ages of adults to determine how older adults differ from younger ones. Our study allows anyone, at any age, to participate.” For more information or to volunteer to participate, call (410) 350-3941 or email niastudiesrecruitment@mail.nih.gov and mention study #383.

BEACON BITS

Oct. 20

WHY WE WORK Join AARP and Barry Schwartz of UC Berkeley for a conversation about the ideological and psychological impacts of the modern

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BALTIMORE BEACON — OCTOBER 2021

Say you saw it in the Beacon | Fitness & Health

Supplements may raise men’s cancer risk By Howard LeWine, M.D. Q: Do any supplements help prevent a man from developing prostate cancer? A: Most studies of vitamin and mineral supplements used to prevent cancer, including prostate cancer, have had disappointing results. In fact, some even appear to increase prostate cancer risk. Here’s a rundown on where things stand. Multivitamins. One standard multivitamin daily neither increases nor decreases the chance of getting prostate cancer. Vitamin D. Low vitamin D blood levels have been linked with various cancers, including prostate cancer, so it makes sense for men to aim for the recommended 800 IU of vitamin D daily. But taking more does not lead to a lower risk. B vitamins. There is no evidence that extra B vitamins are preventive. In fact, some studies have shown an association of high blood levels of folic acid and B12 with higher cancer risk. But that is not proof that the supplements themselves cause prostate cancer. L ycopene. A large obser vational study found that men who eat more lycopene-rich foods, like tomatoes and tomato-based products, had lower rates of prostate cancer and prostate cancer deaths. However, other studies did not confirm these findings, and studies of lycopene supplements have not shown any benefit. Calcium. A high total calcium intake — through supplements and diet — may raise the risk of developing prostate cancer, and perhaps even the more aggressive type. Zinc. One study found that men who took more than 100 milligrams of supplemental zinc per day for several years were more likely to be diagnosed with prostate cancer compared with men who did not take the supplement. Again, however, this does not prove cause and effect. Vitamin E. Unless specifically prescribed by your doctor, high doses of vitamin E (400 international units, or IU, daily or more) should be avoided. This recommendation is based on a controlled trial that looked at whether supplements of vitamin E, selenium or both could reduce the risk of prostate cancer. The results found that men who took vitamin E actually had a higher rate of prostate cancer and especially aggressive cancer. Selenium. In the vitamin E and sele-

Write a letter to the editor. See page 2.

nium trial, selenium supplement use was associated with a slight increase in cancer risk, but this was not statistically significant. The bottom line: At present, there’s no firm evidence to support any vitamin or mineral supplements to prevent prostate cancer. However, it would be best if you still focused on getting these same nutrients through a healthy diet. Men who eat high amounts of fruits and vegetables and minimal red meat and high-fat dairy products may have a lower prostate cancer risk. Also, maintaining a healthy weight and regular exercise appears to decrease the risk of developing more aggressive and potentially deadly types of prostate cancer. © 2021 Harvard University. Distributed by Tribune Content Agency, LLC.

T-Cell responses to SARS-CoV-2 Research Study The purpose of this research study is to look at the immune response of people who are vaccinated for the SARS-CoV-2 virus, also known as COVID-19. The immune response is how your body recognizes and defends itself against foreign and harmful substances. The study involves asking you questions about your health history and current medications. We will take measurements of your height, weight, blood pressure, heart rate and temperature. You will have blood drawn. Those who have NOT been vaccinated before participating will have up to 7 visits. Any participant vaccinated prior to visit 1 will have up to 3 visits.

You may be eligible to participate in this study if: • You are 18 years of age or older. • You have not had a history of having had the COVID-19 disease or have tested positive for SARS-CoV-2 in the past. • You have already received at least one dose of the vaccination in the last 6 months OR you plan to within the next month. You will be compensated for your time. For more information on how you can participate

Please Contact:

410-350-3941

niastudiesrecruitment@mail.nih.gov Principal Investigator: Nan-ping Weng, MD, Ph.D. National Institute on Aging Medstar Harbor Hospital, 5th Floor 3001 South Hanover Street, Baltimore, MD 21225 NIA Study# 000383

Fitness & Health | Subscribe online! See how on p. 26

OCTOBER 2021 — BALTIMORE BEACON

Bring the natural benefits of sunlight indoors. Ever since the first human went into a dark cave and built a fire, people have realized the importance of proper indoor lighting. Unfortunately, since Edison invented the light bulb, lighting technology has remained relatively prehistoric. Modern light fixtures do little to combat many symptoms of improper lighting, such as eyestrain, dryness or burning. As more and more of us spend longer hours in front of a computer monitor, the results are compounded . . . and the effects of indoor lighting are not necessarily limited to physical well-being. Many people believe that the quantity and quality of light can play a part in one’s mood and work performance. Now there’s a better way to bring the positive benefits associated with natural sunlight indoors. Use the Balance Spectrum Floor Lamp...

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Say you saw it in the Beacon | Fitness & Health

BALTIMORE BEACON — OCTOBER 2021

Creamy lasagna soup with vegetables By Family Features Lasagna is often a family favorite, a kind of comfort food with an Italian vibe. But depending on the recipe, the process of making it can be onerous. First, you prepare and season the sauce and mix together the cheeses. Then you partcook the lasagna noodles and trim them to fit the dish. You might even need to pre-cook some mushrooms and other vegetables. Finally, you have to line the whole thing PHOTO COURTESY OF ZEN AND SPICE

up, and hope you don’t run out of ingredients before you’ve reached the last layer. Here comes a lasagna soup recipe that keeps all the same ingredients, but lets you make it all in one pot with a minimum of fuss. And when done, you have a meal in a bowl, perfect served with some crusty bread and a side salad. Give it a try.

Directions:

Creamy Spinach, Mushroom and Lasagna Soup

Heat large pot over medium heat. Add olive oil, garlic, onion and mushrooms. Cook, stirring occasionally, until onions

Recipe courtesy of Emily Weeks of “Zen and Spice” Cook time: 30 minutes; Total time: 40 minutes Servings: 4 Ingredients: 1 tablespoon extra-virgin olive oil 2 cloves garlic, minced 1 medium onion, small diced 8 ounces crimini mushrooms, sliced 1 jar (24 ounces) marinara sauce 1 can (15 ounces) diced tomatoes 2 tablespoons tomato paste 2 teaspoons balsamic vinegar 1 teaspoon granulated sugar 1 tablespoon dried basil ½ teaspoon salt 1 teaspoon oregano ½ teaspoon black pepper 1 bay leaf

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3 cups vegetable broth 6 lasagna noodles, broken into pieces ½ cup heavy cream 5 ounces fresh baby spinach 1 cup whole-milk ricotta cheese ½ cup shredded mozzarella cheese, for topping

and mushrooms soften, 4 to 5 minutes. Add marinara, diced tomatoes, tomato paste, vinegar, sugar, basil, salt, oregano, pepper, bay leaf and broth. Bring to boil over high heat then reduce heat to low and simmer. Add lasagna noodles and cook, stirring often, until softened, about 15 minutes. Remove from heat and remove bay leaf. Stir in heavy cream and spinach until wilted, 2 to 3 minutes. Divide between bowls and top with dollop of ricotta and sprinkle of mozzarella.

BEACON BITS

Oct. 2+

EDGAR ALLEN POE FESTIVAL

The fourth annual International Edgar Allen Poe Festival takes place Sat., Oct. 2 and Sun., Oct. 3 to commemorate the 172nd anniversary of Poe’s death. Enjoy music, books and art begin from 11 a.m. to 5 p.m. on Saturday and from 11 a.m. to 4 p.m. on Sunday. The festival, which takes place outdoors at the Edgar Allen Poe House and Museum in Baltimore, is free, but some events require tickets. Those unable to attend in person can experience the festival virtually. For more information, visit poefestinternational.com.

Oct. 23

GENEALOGICAL SOCIETY CONFERENCE

On Sat., Oct. 23, the Mount Vernon Genealogical Society hosts its annual conference, open to both members and non-members. This year’s conference takes place virtually and focuses on the theme “Tell It Like It Was,” with guidance on how to tell your family’s stories. The conference takes place via Zoom from 9 a.m. to 3 p.m. and costs $40. For more information and to register, visit mvgenealogy.org.

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OCTOBER 2021 — BALTIMORE BEACON

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46562

Footrest may vary by model

BALTIMORE BEACON — OCTOBER 2021

SPECIAL PULL-OUT SECTION

Say you saw it in the Beacon

B-1

Donate to declutter: Where, when and how nate items that are in “dignity condition” so they can be sold. Goodwill, helping jobseekers since 1902, sells donated items at its stores and puts the revenue toward job training and placement services for local community members in need. Many organizations use the same acceptance criteria as Goodwill. “Our general rule of thumb is we accept gently used goods,” Balog said. Most organizations also have lists of items they don’t accept. For example, Goodwill doesn’t accept tube TVs, mattresses or appliances. What happens to donations not sold in stores? In Goodwill’s case, they are sent to their outlet, where they are sold by the pound. And the final chapter in the life of un-

What donations are wanted? What to donate and what to toss? Do-

See WHERE TO DONATE, page B-3

PHOTO COURTESY OF HABITAT FOR HUMANITY

By Tina Collins While isolated at home this past 18 months, some of us opened closets that had not seen the light of day for years. Faced with time at home and a tsunami of clutter, we cleaned our way through the pandemic. Now, what to do with all the suits no longer suitable, forgotten housewares or books stacked up to the ceiling? Give them away, of course! Starting in the summer of 2020, nonprofits saw a dramatic increase in donations, according to Jonathan Balog, vice president of marketing and Communications at Goodwill Industries of the Chesapeake. Donations are up 25%, an increase that has remained steady at his organization.