Tulsa World Supplement, Tuesday, May 10, 2016
Senior Living Live your BEST life INSIDE: • Unscrambling the New Dietary Guidelines • 8 Ways to Keep Your Brain Healthy • Smart Cellphone Security Tips
tulsaworld.com/seniorliving2016
S 2 n n Tuesday, May 10, 2016
SENIOR LIVING
Unscrambling the new dietary guidelines (BPT) — While 2016 is the Year of the Monkey on the Chinese calendar, in the world of food and nutrition, it’s the Year of the Egg. The recently released 2015-2020 Dietary Guidelines for Americans provides key recommendations for healthy eating patterns for the consumption of a variety of protein foods in nutrient-dense forms, such as eggs. For eggs to be considered a nutrientdense protein, eating the yolk is a must because the yolk is where key nutrients such as B vitamins, vitamin D, vitamin E and omega-3 fatty acids are found. What’s more, the new dietary guidelines no longer limit the consumption of dietary cholesterol which was a nutrient of concern in the past. Instead, the guidelines recommend limiting the intake of saturated fats and trans fats. “For years, many Americans were led to think that whole eggs should be limited or even cut out of their diets to avoid high cholesterol,” says Registered Dietitian Lyssie Lakatos. “These new recommendations show that eggs truly are a great source of protein and are filled with important nutrients we need. I’ve always recommended Eggland’s Best eggs since they are packed with three times more vitamin B12, five times more vitamin D, 10 times more vitamin E and double the omega-3 fatty acids, when compared to ordinary eggs, thanks to their proprietary hen feed.” Below, Lakatos gives tips on how to incorporate eggs into a healthy meal plan any time of day.
Courtesy
Eggs are a great way to add protein to a meal, and they are a delicious ingredient to include in a stir-fried noodle dish.
Breakfast There isn’t a more classic breakfast food than the egg. Whether you like your eggs scrambled, poached or over-easy, they can be great all by themselves or paired with a bowl of fruit or whole grain toast. When pairing your eggs with other breakfast items, be mindful of foods high in saturated fat. Lakatos chooses Eggland’s Best eggs,
which contain 25 percent less saturated fat than ordinary eggs.
Snacks Although eggs are a great breakfast food, we often forget they can also be the perfect snack. Lakatos keeps hard-boiled eggs in
her refrigerator for a post-workout snack because they are rich in vitamins necessary for optimal muscle recovery such as B vitamins, vitamin D and vitamin E.
Lunch and dinner Whether it’s meatless Monday or you’re
just looking to incorporate more eggs into your diet, there are plenty of ways to include eggs in your lunch and dinner. Lakatos loves mixing eggs into a great stirfry for dinner and using leftovers for lunch the next day. They are also a great addition to a salad.
Walking has been shown to lower the risk of developing cardiovascular disease, hypertension and Type 2 diabetes; improve muscle, bone and joint health; maintain a healthy weight; lead to better sleep; and provide a mental boost. Courtesy
Courtesy
With a positive attitude and a little creative effort, you can meet new people and forge new friendships.
GET MOVING! 6 ways to add steps to your day (BPT) — If you spend a large portion of your day sitting, you’re not alone. Inactivity is one of the key factors contributing to the nation’s high rate of obesity and its related health effects. Research shows 50 to 70 percent of people spend six or more hours a day sitting, and 20 to 35 percent spend four or more hours a day watching TV. This type of inactivity can lead to serious health conditions. For example, nearly 35 percent of U.S. adults are obese, and obesity-related conditions including heart disease, stroke, Type 2 diabetes and certain types of cancer are among the leading causes of preventable death. The estimated annual medical cost of obesity in the U.S. is $147 billion. Annual medical spending on an obese patient is estimated to be $1,429 higher than it is for a person of normal weight, according to the Centers for Disease Control and Prevention. While those figures are discouraging, there is one easy solution that could have a profound impact. Walking is one of the simplest, least expensive and most effective ways individuals can improve their health. It does not require any special skills, expensive equipment or a gym membership. Here are six easy ways to incorporate
ABOUT THIS SECTION Senior Living was produced by Tulsa World’s Advertising Department. For more information, call 918-581-8519.
more walking into your day: 1. Start the day with a short walk to get your blood flowing. 2. Schedule a walk with the family or a friend after dinner. 3. Take the stairs instead of the elevator. 4. Walk to see a colleague rather than call or e-mail. 5. Park your car a little farther away from the store so you’ll take more steps. 6. Start or join a walking or hiking group. By getting just 30 minutes of moderate physical activity, such as a brisk walk, at least five times a week, you could realize significant health benefits. Walking has been shown to lower the risk of developing cardiovascular disease, hypertension and Type 2 diabetes; improve muscle, bone and joint health; maintain a healthy weight; lead to better sleep; and provide a mental boost. That’s why the Blue Cross Blue Shield Association encourages individuals, groups and whole communities to take steps towards a healthier lifestyle through its WalkingWorks program. WalkingWorks, now in its 10th year, was developed in partnership with the President’s Council on Physical Fitness and Sports to help Americans live healthier lives and reduce unnecessary medical costs. Blue Cross and Blue Shield companies across the country also host annual National Walk Lunch day events as a way to promote healthy habits by incorporating walking into a busy work day. So don’t just sit there and let that warm weather go to waste. Take steps to a better you, and see how walking does work. *Before beginning any weight loss or nutritional program or new exercise regime, consult with your doctor or healthcare provider.
Making new friends after a life event (MS) — Downsizing and other life changes often find seniors leaving their comfort zones to move to new neighborhoods or regions of the country. It can be difficult to leave those comfort zones behind, especially when it means saying goodbye to close friends or family members. Establishing new social circles as a senior can be challenging. But with a little effort and the right attitude, seniors can meet new people and enjoy the excitement that comes with new friendships.
• Join a club. If you have a particular hobby or interest, rekindle it in your new location. Find a local gardening club, churchsponsored organization or fitness center where you can meet like-minded men and women. Ask the real estate agent who helped you relocate to make suggestions on where to find community information and read community notices in the local newspaper.
• Get a dog. Dogs make great companions inside of the house and also serve as an ice breaker when you are outdoors. They also keep you moving. Take plenty of walks and take advantage of opportunities for conversation when people come up to you to inquire about your dog. Explain your situation, and you may make some new friends along the way.
• Volunteer your time. Many people make new friends through volunteering. Volunteer and you’re likely to meet people who share the same interests as you. Sign up with a favorite charity or volunteer at nonprofit events and look for familiar faces. Start talking to those people you meet again and again.
• Participate in church events. Places of religious worship are often cornerstones of a community, and they frequently host different events to get parishioners or members together. Read the bulletin and get involved in potluck get-togethers, retreats, movie nights and other church-sponsored events.
• Work at a school. Schools also serve as hubs of community activity. Volunteer or work for a local school, and you will soon find yourself immersed in your community’s weekday hustle and bustle. This is a great way to meet people and learn more about your new neighborhood in the process.
• Get involved with your local senior center. LIFE Senior Services offers opportunities for fitness, creativity, socialization and fun in its two senior centers in an effort to help Tulsa-area seniors stay active, involved and thrive. The organization offers seminars, workshops, concerts and other events throughout the year. For instance, Laughter Yoga Club is a fun way to feel better with low-impact exercise and an opportunity to meet others.
• Host your own party. Go out on a limb and plan a “new-tothe-neighborhood” party. Put invitations in neighbors’ mailboxes and invite everyone over for snacks and cocktails. Remember, neighbors may be just as nervous about new faces as you are, and a party is a great way to break the ice. Change can be hard for seniors starting out in new communities. With some gumption and a few strategies to get started, anyone can expand their circle of friends.
SENIOR LIVING
ad 100243571-01
Tuesday, May 10, 2016 n n S 3
S 4 n n Tuesday, May 10, 2016
SENIOR LIVING
Courtesy
Silver Elite helps the community stay active, healthy and independent through fun, educational events, such as this seminar at Renaissance Tulsa Hotel & Convention Center.
Hillcrest offers free events, hospital support Hillcrest provides a membership program for senior adults, as well as extra support if they’re in the hospital.
ing cancer treatment. “The service you are providing for the senior adults in Tulsa and surrounding communities is lifesaving,” she said, recognizSilver Elite ing that attending the Silver Elite seminar Recognizing the need for quality healthenabled her diagnosis and subsequent care education and opportunities to socialtreatment. ize with fellow seniors, In addition to hosting Hillcrest HealthCare Syseducational seminars, tem established the Silver Silver Elite also provides Elite program in 2007. Silmembers-only benefits ver Elite is a free memberwhen a member is admitship program for anyone ted to a Hillcrest hospital. age 60 plus, regardless of Members staying overhospital/physician affilianight receive a robe (one tion or insurance. per year) and cafeteria The program offers free meal voucher for a guest educational events on a during normal busivariety of relevant topics ness hours. Participating ranging from heart health hospitals include Hillcrest and sleep care to cancer Medical Center, Hillcrest prevention and Medicare South, Hillcrest Claremore, education. Hillcrest Cushing, Hillcrest A February seminar on Henryetta and Bailey lifesaving screenings availCourtesy Medical Center. able through Oklahoma For more information Leanne Helmerich, part of the or to become a Silver Heart Institute wasn’t just Senior Care team at Hillcrest, is informative for ClaudElite member, call 918dedicated to making the patient 579-6060 (ext. 2) or visit dea Austin of Owasso; it potentially saved her life experience the best it can posSilverElite.org. sibly be. in an unexpected way. Austin followed the advice of Dr. Wayne Senior Care Leimbach Jr., medical director of Oklahoma Hillcrest also provides extra support for Heart Institute, and scheduled an appointsenior patients and their families while in ment for heart health screenings. the hospital through a service called Senior “A few days later, the doctors called and Care offered at Hillcrest Medical Center and said they found something abnormal,” she Hillcrest South. explained. An area of concern discovered “Senior Care allows us to serve as a familduring the screening turned out to be iar face to patients and families, with the melanoma of the liver. Austin is now receiv- goal of making their time at our facility as
Courtesy
Neurologist Dr. Andre Fredieu of the Oklahoma Stroke & Neurological Institute at Hillcrest recently presented at a seminar in Claremore. positive as possible,” said Leanne Helmerich, Senior Care coordinator. “We serve as an extra line of communication during their stay, helping to answer questions and addressing any concerns.” This complimentary service provides comfort and encouragement, while enhancing communications and ensuring the best possible inpatient experience. This is accomplished through a team of Senior Care coordinators who work closely with patients, caregivers and family members.
ad 100241363-01
Senior Care is there for patients and caregivers when they need someone to listen. Just ask Sharon Caddy of Tulsa. “The Senior Care program has really helped me. The team has become like family,” she said. “They make Hillcrest a nice, comfortable place to be.” The Senior Care service also assists seniors in finding doctors and health care services, scheduling appointments and coordinating free medication assessments. To learn more, please call 918-579-8040.
SENIOR LIVING
ad 100240050-01
Tuesday, May 10, 2016 n n S 5
S 6 n n Tuesday, May 10, 2016
8
SENIOR LIVING
ways to keep your brain healthy, sharp
(FF) — The brain is the body’s most complex organ. It’s also the most important one. That’s why keeping it healthy is critical, especially as you age. Every day, scientists are discovering how closely our minds and bodies are connected. As it turns out, the things that you do to keep your body and heart healthy may also be good for your brain. Incorporate these eight healthy habits and activities into your daily life to help you optimize brain health and stay sharp in the years ahead.
Get moving Physical activity is good for your health at every age. Studies show being active is associated with a lower risk of brain issues. Whether it’s nightly walks, playing with the grandkids or taking your favorite yoga class, find an activity that meets your needs and gets your heart pumping for at least 30 minutes every day.
Eat to thrive The antioxidants in nutrient-dense foods such as berries, broccoli and legumes, including some fats such as olive oil, may lower some risks to your brain. Try to eat a healthy, low-fat diet with lots of vitamin-rich fruits and vegetables, as well as whole grains such as oatmeal and brown rice.
Know your blood pressure High blood pressure can have serious effects on your brain health. If your blood pressure is high, get it under control. It may help reduce some risks to your brain.
Drink moderately How the body handles alcohol can change with age. Some older adults can feel “high” without increasing the amount of alcohol they drink. This can make them more likely to become confused or have accidents. So limit the amount of alcohol you drink — or don’t drink it at all.
Get a good night’s sleep Poor sleep, or inadequate sleep, due to
Courtesy
There are things you can do to help lower your risk of age-related brain issues. Learn what they are, and make sure you take the steps to incorporate them into your life. issues such as insomnia or sleep apnea, doesn’t just leave you feeling tired. It can have serious physical effects and can impact memory and thinking, too. Get comfy and go to bed. Seven to eight hours is a good night’s rest.
Discover a new talent When you learn new things, you engage your brain. Try something you haven’t done before — learning a new language, ball-
room dancing or carpentry, for example. Challenging your brain on a regular basis is fun and beneficial.
Stay connected Science has shown that regular engagement in social activities can help reduce some risks to your brain. Stay connected, and invite family or friends over for a healthy meal, go on a hike together or just hang out.
Talk to your doctor As you age, some changes in brain function, including short-term memory, happen more frequently than when you were younger. If you have questions or are concerned, ask your doctor at your next appointment. Thinking clearly about brain health means learning how to keep you on top of your game. For more tips, visit BrainHealth. gov.
Go beyond photographing famous landmarks and traditional subjects. Capture everyday moments and people who can help bring to life the area’s culture, history and story.
Photography tips for your vacation (BPT) — No matter where you plan to visit this year, make your getaway more memorable with photos that can help you share your experiences with others. “Whether you’re traveling halfway around the world or within your home state this year, you can capture these experiences and create lasting memories with your favorite digital device,” says Gail Fisher, photojournalist, videographer, photo editor and producer at Gail Fisher Media and former senior photo editor for National Geographic and the Los Angeles Times as well as former department chair of the School of Film and Communication at Brooks Institute, a provider of higher education for film, graphic design, visual journalism and photography. “It’s more than just snapping photos during your vacation. It’s about telling a visual story,” she adds. Fisher offers five tips to help capture your favorite memories on your next vacation:
Do advance research. Buy travel books and look online at photos to get a better understanding of where you’re going and what you’ll see. Talk to tourism centers and ask for recommendations based on your interests. Consider making an advance list of attractions or areas you want to photograph to help plan your trip and the visual story you want to tell about your experiences.
Be a backpack journalist. With technology these days, it’s easy to have a picture or video camera on hand at all times — just like backpack journalists, who have creative control over the stories they tell since they act as reporters, videographers and producers. Travelers can take a similar approach.
Consider capturing both still and video images, and spend time interacting or talking with locals who may be able to tell you stories beyond what you’ll read in travel books.
Tell a visual story. Whether you’re an aspiring videographer or enjoy capturing everyday life on your digital camera, it’s all about telling a great story to help translate the feelings you experienced at that moment to others. Go beyond shooting famous landmarks and traditional subjects. Find and capture everyday moments and people who can help bring to life the area’s culture, history and story.
Take your time. Never be satisfied with your first shot. Instead, consider taking several photos to get yourself comfortable with the subject. Then, get creative by trying different angles, camera settings, lenses and lighting. If your schedule allows, return to your point of interest at different times of the day to capture new elements. Early morning light and the “golden hour” before dusk is a favorite for most professional photographers.
Shoot now, edit later. Don’t review each shot immediately after you take it. Instead, take multiple shots and edit later. At the end of the day, you’ll be able to reflect on your experiences and have a keener eye for those shots that invoke the same feelings and memories when you were in that particular moment. Also consider adding audio to your story by collecting natural sound or interviews while you’re in the field, or adding audio narration once you are back home and compiling your memories in a story that tells a narrative.
Courtesy
Retirement leaves lots of time for recreation, and many seniors choose to spend some of that time on the road.
Interesting ways to enjoy travel (MS) — Research indicates that traveling is at the top of the list of interests motivating today’s men and women over the age of 50. Seniors are perhaps the most likely demographic to indulge their love of traveling. Retirement leaves lots of time for recreation, and many choose to spend that time on the road. Travel also can improve adult longevity, say geriatricians at the University of Arkansas. Those in the travel industry understand that men and women over 50 comprise a large percentage of their customers and have catered many travel packages toward this influential demographic. Here is a look at some of the more popular travel opportunities for men and women over 50.
Genealogical tourism This is one of the fastest-growing markets in vacation travel. Genealogical tourism involves individuals traveling to areas of historical significance for their families, such as churches where past relatives may have married and villages where grandparents or cousins once resided or were employed. This can create a tangible link to one’s past and open up more opportunities to learn the varied genealogical history that has shaped a family, and even one’s personal identity.
Extended vacations Seniors may have the capacity to devote more time to travel and not be caged in by strict time constraints. That makes them eligible for extended vacations. These can include long-term rentals in tropical locales, several-week sightseeing cruises or guided tours overseas that touch on several different countries or cities during the trip.
Off the beaten path Adventurous travelers may not be content to stick to the resort lifestyle or standard vacation options. Active men and women over 50 are charting their own vacation courses with bucket list-style vacations that may be off the beaten path. Travelers who have always aspired to climb a mountain or see a rain forest may be inclined to realize these goals as they get older. Nontraditional tours can include living like indigenous peoples or following the footsteps of early explorers.
All-inclusive tours All-inclusive packages remain a popular option for travelers of all ages. These vacation packages charge one price for accommodations, entertainment, sightseeing, food and many other amenities. All-inclusive vacations remove some of the headaches associated with organizing various components of travel so that a person can focus on relaxation and having fun.
Singles meets Single vacationers over 50 may want to meet other men or women in their age bracket in the hopes of finding romance. These vacations double as relationship mixers and give men and women the opportunity to mingle with others in similar situations without the pressure of traditional dating. Travel is an exciting and fun way to see the world, meet new people and experience a variety of cultures. Seniors increasingly embrace travel because they have both the time and the means to take vacations.
Tuesday, May 10, 2016 n n S 7
SENIOR LIVING
Smart cellphone security tips for seniors (BPT) — Seniors are one of the five groups most at-risk for identity theft, according to a report from U.S. News & World Report. Because your cellphone or smartphone likely contains personal information about you that may include your name, home address, phone number and financial account information, a lost, stolen or hacked phone can be a treasure trove for criminals. Consumer Cellular, which specializes in no-contract cellphone service and phones primarily for people 50 and older, offers some advice for securing your cellphone: • Always use strong passwords. You may be tempted to use one password for all your accounts because it’s easier to remember. However, if your login information is compromised, a single password makes it easier for crooks to gain access to all your accounts. Use numbers, symbols and capital letters in place of lowercase letters to strengthen your passwords. If you’re not sure how to create
a strong password, Microsoft offers a helpful free online guide. If you’re having trouble remembering passwords, try downloading an app that securely manages all your passwords. • Use your phone’s built-in security features, such as a lock screen, password protection and data encryption. Many smartphones give you a variety of ways to secure your phone: using your fingerprint, entering a PIN or swiping a pattern on the lock screen. A lock and/or encryption ensures that if your phone is lost or stolen, whoever has it won’t be able to easily access data stored on the phone. • Back-up your phone’s data, especially if you use it to capture photos and videos. If your phone gets damaged, lost or stolen, you can easily restore the data onto another eligible device. In addition, backing-up data can help your phone run more efficiently. Storing data on the device takes up a lot of memory and can slow it down.
• Be cautious about what apps you download to your phone. Carefully review the terms and conditions and privacy disclosures of any app you’re considering — before you download it. Some apps may collect data about you and share it with the app developer or others. • Add your cellphone number to the National Do Not Call Registry (www.donotcall.gov) so that you don’t receive unwanted solicitation calls. Consider blocking your phone number to further protect your privacy; some businesses you call may collect, store and share your phone number and information unless you block it. • Use a case to protect your phone against drops or spills. It’s also a great way to personalize the appearance of your device. AnCourtesy other option is to purchase a protecIt’s important to use a strong password on your tion plan or warranty for your phone cellphone. Make sure you use numbers, symbols and through the manufacturer or your capital letters in place of lowercase letters. wireless provider.
University Village’s path to wellness
Family is everything at Country Club
At University Village, our vision is that each resident would say “YES” to wellness. We believe that wellness is more than a program — it’s a commitment to foster wholeness by way of activities that encourage residents to move, think and play. This is best achieved in the context of community where encouragement and accountability are key components on the journey towards wellness. For seniors, adding activities to your life that encourage you to move, think and play offer benefits that are truly an investment in your future. Wellness activities at University Village include strength and stretch classes, aqua mobility, food-forthought games, golf at the driving range, horseshoes and more. “Total wellness affects quality of life for everyone,” says Katti Schwin, Wellness Coordinator at University
When Tulsa real estate developer Never Fail Jr. built the Country Club of Woodland Hills in 1986, his goal was to offer south Tulsans a retirement community that felt as comfortable as home. Now celebrating its 30th anniversary, Country Club continues to reflect this family-centered vision. Fail’s son, Blake N. Fail, acquired the community in 2004 and continues this legacy of caring. “Even though we have retirement communities in other states, there is just something special about Country Club of Woodland Hills,” says Blake Fail. “You can sense it the minute you enter our central clubhouse area.” Resident Ruth Faller notices the difference. “I can’t even describe the feeling I had when I first came to visit Country
Courtesy
University Village resident Beverly Hudgens takes advantage of the community’s wellness program by checking out a bicycle. Village. “My hope is to help those at University Village find balance in their lives.” The staff at University Village believes that everyone, regardless of age, has the potential to grow and experience transformation. University Village residents enjoy the free well-
ad 100240408-01
ness program as part of their senior living experience. Living options in the community include cottages, independent living, assisted living and a skilled nursing center. For more information, visit uvrc.com or call 918-299-2661.
Courtesy
Resident Ruth Faller joyfully remembers the first time she experienced the Country Club family. Club. I just felt at home when I walked in the door.” This caring culture carries over to the Country Club staff as well. “The residents care about the staff just as much as the staff cares
ad 100240415-01
about the residents. It’s a bond, it’s like they’re family,” says staff member Stephanie Colbert. Visit ccwh-living.com or call 918-250-4223 to schedule a tour and experience the Country Club family for yourself.
S 8 n n Tuesday, May 10, 2016
SENIOR LIVING
ad 100239489-01