Living well after 50 Tampa Bay Times | Wednesday, December 22, 2021
Breathe In, Breathe Out
When holiday plans bring more stress than joy, a balance break can calm your mind and body. Pages 4 and 5
Health and wellness coach Lisa Jamison Photo by Andi Diamond Photography.
CROSSWORD The Point of April 15th, by Merl Reagle ACROSS 1 5 9 13 16 20 21 22 23 24 25 26 27 29 31 34 37 40 41 51 52 53 54 56 59 60 62 63 64 67 68 70 71 72 75 76 77 81 82 83
African nation or preppy name Writers with cartridges Melodious Horne Loos Why TAX and TACKS sound the same: Both ___ Library org. Both ___ Papa Playboy Arm-over-arm swinger Sib’s kid Ralph of The Waltons Knight time? Director Riefenstahl Tall bird Student buys Collar Loose Source of Asian butter Both ___ City law: abbr. Opened Like parking garages Entomologist’s first name? Both ___ (continues at 70 and 83 Across) Annoy Play section Actress Moore Org. that inspired this puzzle Hawaii, basically A car, to a teen Red river? See 56 Across Pill bottle Word before deal or meal Kangaroo kids Evergreen Star Wars princess Snatcher’s target Wine vat See 56 Across
86 87 90 91 92 97 98 99 100 106 110 114 115 118 121 122 123 127 128 129 130 131 132
Reinforcements, e.g. General assemblies? “Drop us a line!” Fine Both ___ Erstwhile spy org. Glop San Fran time ___ Cabin Thoughtful Dutch cheese File this Way to go Fox, in Italian Billy Joel hit, “___ to Extremes” Sharp-angle turn Both ___ Tokyo Rose’s real name, ___ Toguri Both ___ For each Change for a five German car make Backtalk
DOWN 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18
Witches’ meeting Mauve, e.g. “Son of ___!” Lucy’s guy ___ out (outwit) Lauder of cosmetics Japanese theater Type of duck Stringed instrument, to Luigi Actor M. ___ Walsh Cornhuskers’ home: abbr. Beast of burden Cowboy’s shout Record keeper Secure places Yawn Above, in Zwickau JFK or LAX datum
19 21 26 28 30 32 33 35 36 38 39 41 42 43 44 45 46 47 48 49 50 51 55 57 58 60 61 65 66 67 69 70 71 72 73 74 75 76 78 79 80 82 84
Skinny 2001 computer Oxen linker Imbibing parlor “Rumble in the jungle” victor, 1974 Looked over Uniform sew-on Singer Lane 1950s hairdo Hill dweller Caesar’s dozen Canada Indian Silly Sandler Greek marketplace Buddies Oct or prop ending “Not if my life depended on it” “Chic” adjective Curse Pot opener? Part of Amtrak’s 800 number Creaky 19-in. items, sometimes 1977 U.S. Open winner Trig function “So!” Casals’ instrument Protein-rich bean Full of foliage Bug Common verb Where Ephesus was Drop in on Refreshing place Bon mot Language of Pakistan Checkers move PETA peeves Israeli airline Admired one What to do if you don’t see what you want Play about Capote ___ up to (admit)
The crossword puzzle solution is on Page 7.
85 Adheres (to) 87 Secy., e.g. 88 Shampoo ingredient, perhaps 89 ___ Paulo 93 Bridge support? 94 Purpose 95 Charged particle 96 Put on the feedbag 100 Loosen, in a way 101 Unsophisticated
102 Certain Cuban 103 Cleric’s garb (anagram of A ROLE) 104 Fungus fuzzies 105 Star Trek character 107 Vine-covered, as colleges 108 Spherical bacteria 109 Nevada city or county 111 Christian fashions? 112 1943 Spencer Tracy film, ___ Named Joe
113 116 117 119 120 123
“Timely” doz. Ordinarily, in the dict. “¿Como ___?” Name of 12 Popes Volcano near Palermo Galley slave’s least favorite Greek letter? 124 A million millennium 125 Day of the wk. 126 Fax machine ancestor: abbr.
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| Wednesday, December 22, 2021
| Tampa Bay Times SSP
SSP Tampa Bay Times
| Wednesday, December 22, 2021
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Breathe In, Breathe Out When holiday plans bring more stress than joy, a balance break can calm your mind and body. BY AMY SCHERZER Lifetimes Correspondent TAMPA - You’ve waited so long to flip the calendar to December. Finally, after weeks of marathon holiday shopping, cleaning and cooking, the doorbell rings and you’re flat-out panicked. The kitchen’s a disaster, there’s a marshmallow battle underway on the patio and the dog just ate a yard of tinsel. You’re out of sugar, the gifts aren’t wrapped and oh, look at that, your boss just emailed you the annual report to finalize. As guests march in like Nutcrackers, you tell yourself, Well, at least the eggnog is ready. “There’s nothing new or seasonal about anxiety from a neurological standpoint,” said health and wellness coach Lisa Jamison, owner of LIFT Performance Enhancement in south Tampa.
Social gatherings can activate adrenaline no matter what the occasion, accelerating heart rate, breathing and blood pressure. That burst of energy causes a state of panic. “It’s basic physiology; changes to the brain and nervous system create a classic fight or flight or freeze response,” said Jamison, 59. “You can’t separate psychoemotional health from physical health because your mind is your body.” “The problem is real, based on science. People listen to what’s in their head, but their body has its own story.” Pandemic politics are also likely to exacerbate emotions. Unlike a Hallmark movie, most family conflicts aren’t all wrapped up with a big red bow before the credits roll. Togetherness takes a toll on relationships. “It’s not realistic to think that the season is nothing but happy and joyful and singing Fa La La and putting on sparkling clothes,” Jamison said. Adaptive yoga expert Annie Okerlin guides meditation and relaxation practices for injured service members and veterans at military facilities nationwide through the Exalted Warrior Foundation she founded in 2010, including those with posttraumatic stress. “I don’t use the D word because nobody wants to be labeled with a disorder,” she said.
Photo by Andi Diamond Photography.
Tampa health and wellness coach Lisa Jamison has 30 years experience as an athletic trainer, massage therapist, yoga teacher and breath worker.
To calm the chaos in your mind, teaches Okerlin, the former owner of Yogani studio in Tampa, take a time-out, just five to 10 minutes, to sit quietly and breathe deeply. “Being mindful doesn’t mean sitting like a pretzel gazing at your Photo courtesy of Annie Okerlin
Right: Annie Okerlin, nationally known expert in adaptive yoga specializing in trauma sensitive meditation, founded the Exalted Warrior Foundation in 2010.
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| Wednesday, December 22, 2021
| Tampa Bay Times SSP
navel,” said Okerlin. She recommends concentrating on each of the five senses, one by one. Stare at a colorful object for 10 seconds (vision); savor a familiar flavor, pumpkin or cocoa, at this time of year (taste); inhale pine or peppermint or other seasonal scents (smell); listen to the sounds of music and nature (hearing); and feel the warmth of the fire or the softness of a blanket (touch). “It’s as simple as inhaling through your nose, hold briefly and exhale out your mouth through an imaginary straw,” adds Jamison. “Listen as the exhales naturally become longer than your inhales. “With training and practice,
we know you can get yourself out of an adrenalized state within three breaths…that is, the normal stresses of the day, not if a car is about to run over you.” Keep celebrating all the grand holiday traditions, encourages Okerlin, but maintain a regular exercise and sleep routine. Take advantage of Tampa Bay’s glorious weather and reap the benefits of breathing fresh air. “Just walking around the backyard, noticing plants and sounds, getting our senses tuned into a peaceful moment, can be as valuable as running a 5K,” said Okerlin. Eating and drinking are convenient coping mechanisms when you’re trying to keep
everyone happy. That egg nog can creep up on you. “Holiday food and alcohol, high in fat and sugar, are wonderful, but alcohol is a depressant,” Okerlin cautions. Slow down, listen and learn. “Nourish your relationships as you would your body. Don’t overcommit and don’t be afraid to ask for help. “People always want to help, and especially since Covid, we’re all missing connection. The present of your full presence might be the best gift of all.” Namaste. May you make many wonderful memories this holiday season.
Reach Amy at AmyScherzersDiary@gmail.com Reach Annie Okerlin at www.yogani.com/ Reach Lisa Jamison at www.lisajamison.com/. Watch her YouTube channel, Take a Balance Break, at 8 a.m. Monday through Friday (www.youtube.com/takeabalancebreak). A library of practice sessions is available anytime.
Wisdom of the yoga masters Take breathing breaks: Simply inhale through your nose, hold briefly and exhale out your mouth through an imaginary straw. Feel your chest and belly rise and fall. Repeat three to five times. When your breathing slows and steadies, you have reached the calm, parasympathetic state. Set boundaries: As you transition between roles and responsibilities at home and work, between parenting and entertaining, give yourself a time-out to refocus intentions. Different roles require different energy levels, even as demands may overlap. Turn off the TV and get out: Sign up for a 5K fun run and move those stress hormones out of your body. Discover what pickle ball is all about or lace up some ice skates in Curtis Hixon Park or the St. Petersburg Pier. Continue to get your daily steps in and not just walking back and forth be-
tween the TV and the kitchen. Sound healing: It’s true, humming along to a Christmas carol or any favorite tune releases self-soothing “feel good,” happy hormones to your brain. Even better, no musical talent is required. Manage time, money and energy: Celebrate but moderate. Savor the season focused on family, friends and faith, not food and booze and gifts. Don’t we all have too much stuff anyway? Stay grateful: Giving back is almost guaranteed to boost your mood and metabolism. Volunteer at a shelter, bake cookies for a neighbor, print out photos for older friends without cellphones. Gratitude has powerful effects on the body. Don’t wait – vaccinate. Covid to flu, pneumonia to shingles, this is not the time to skip or delay any vaccinations.
Tampa health and wellness coach Lisa Jamison meditates on the beach.
SSP Tampa Bay Times
Photo by Robert Sturman
| Wednesday, December 22, 2021
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STEP BY STEP
Sally Anderson
Photos by Dan Canoro
MINI WORKOUTS FOR BUSY HOLIDAYS
Has your exercise routine become a challenge to fit into the busy holiday season? Fortunately, there are many creative ways to fit exercise into your day to help you relieve stress and maintain your much needed energy. A recent study found that short bursts of physical activity throughout the day can be just as effective as one long workout and specialized equipment isn’t necessary. You
can use a chair, counter or wall – no need to get on the floor. Bodyweight exercises can be done anywhere, even in the kitchen. Think of physical activity as anything that gets you moving and gets your heart rate up. Here are a few mini-at-home exercises to try. • Break up long sitting time by standing up and sitting down three or four times during TV commercials, by performing
arm movements or even trying out a few impromptu dance moves. Moderate intensity exercise burns about 3-6 times as much energy as just sitting quietly. • Keep a few weights beside your favorite TV chair or couch. Do some curls every hour. • Walk up and down stairs. • Go for a five- or 10-minute walk.
• Perform calf raises and hamstring curls when brushing your teeth. • Walk around when talking on phone. • Run or march in place with arms moving for a quick morning workout. • Lunge when pushing the vacuum. When you lunge, be sure your knees do not go over the toes and feet are pointing
straight ahead. Commit to a mini workout, keeping the exercise short and simple. Select 4-5 of your favorite exercises and repeat each one for five minutes. Check with your doctor before starting a new exercise program. Sally Anderson is happy to hear from readers but can’t respond to individual inquiries. Contact her at slafit@tampabay.rr.com
Your Move | Demonstrated by Pat Green KITCHEN STRENGTH EXERCISES
Your kitchen can serve as a mini workout location. Be sure to contract your abdominals to prevent arching in your lower back with all exercises. Before you start, turn on some music and march or step touch to the sides for a mini warmup. Perform each exercise for 5 minutes. You can use your kitchen timer to help you.
Side Leg Lifts Strengthens hips, glutes, thighs and abdominals, which helps to build a strong core to support the body through any movement. • Avoid letting foot touch floor between • Standing tall on your left leg beside the the repetitions. counter, place left hand on the edge for • Repeat 10-12 times, then change to support. standing on right leg and repeat pattern. • Contract abdominals. • Keeping torso straight, slowly lift right leg Tip: Do not allow upper body to fall forto the side, keeping toes facing forward. ward. • Slowly lower leg.
Back Leg Lifts Strengthens lower body with an emphasis on the glutes and hamstrings. Improves core stability and balance. • The foot does not touch the • Standing tall facing counter, floor. place hands on the counter. • Repeat 10-12 times, then • Keeping torso straight, lift one change to standing on other leg toward the back, tightening leg repeating pattern. glutes. • Pause, then slowly lower leg. Tip: Avoid rotating the hips. Kitchen Counter Push-Ups Targets chest, shoulders, arms, back, abs and hip muscles.
• With hands placed on countertop about shoulder-width apart, stand arm’s-length away from counter. • Walk your feet backward and lift your heels up so your body is in a plank position. • Keeping abdominals contracted and back straight, bend arms and slowly lower your chest toward the counter. • Forearms will be parallel to each other. • Slowly push your body back to the starting position where arms are straight. • Repeat 10-12 times. Tip: Avoid allowing your back to sag.
Leg and Heel Lifts Targets calf muscles, which provide stability for your
knee and ankle joints.
• Stand tall by the countertop with both hands resting lightly on counter. • Pretend you have a hard hat on your head; helps to keep good posture. • Contract abdominals. • Slowly raise your heels off the floor while keeping your legs straight; avoid locking knees. • Hold for about six seconds, then slowly lower heels to the floor. • Repeat 10-12 times. Tip: Eventually, try standing on one leg while doing the heel lifts.
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| Wednesday, December 22, 2021
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TV word search U P E Z K T A W N E F R S W V
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CROSSWORD ANSWERS puzzle page 2
SSP Tampa Bay Times
| Wednesday, December 22, 2021
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John LoSchiavo, 74
MY FAVORITE CAR Seminole
1963 MGB Convertible
My first car was a 1963 MGB with red leather interior and knock-off wire wheels. It had a red tonneau cover, four-speed stick shift and was so much fun to drive. My favorite times with my MGB were dating and driving the Kentucky countryside, cornering the curves and cruis-
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| Wednesday, December 22, 2021
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ing the rolling hills with the top down, with my wife of now 51 years, Sue Ann. Shortly after this picture was taken the car was totaled in an accident on my way to a summer job. However, I no longer needed it as I had received my draft notice. I still have fond memories of this car.