LIFE's Vintage Magazine - October 24 by LIFE's Vintage Magazine

Warren Clinic Drive-Thru Flu Vaccinations

Saint Francis and Warren Clinic are offering convenient drive-thru flu vaccinations with online appointment scheduling.

Flu shots are available to those age 9 and older. The cost is covered by most insurance plans. High-dose flu vaccine is available to those age 65 and older.

WARREN CLINIC TOWER NORTHWEST PARKING LOT 6600 South Yale Avenue, Tulsa

DRIVE-THRU DATES: SEPTEMBER 30 - NOVEMBER 15

APPOINTMENTS ARE REQUIRED. For location information and to schedule your flu or vaccination, visit saintfrancis.com/flu Enjoy a worry-free lifestyle that renews your vitality and lets you pursue your passions in the endlessly inviting Tulsa area. Experience the Covenant Living difference—schedule your tour today. Call (877) 312-3248.

Health & Fitness

Snack Time: The Ultimate Protein Bars for On-the-Go Energy

Snack bars are a quick and easy source of protein, but not all are created equal.

BY JULIE ALEXANDER

Nutrition in a Bottle

The right nutritional drinks can contribute to a healthy diet for some. Learn which drinks are beneficial and which to avoid.

BY KIT HINES, REGISTERED DIETITIAN AND NUTRITIONIST

Food RX: Fighting Inflammation

Chronic inflammation is thought to be at the root of many health conditions. Find out what you can do to reduce its effects.

BY AMY HENDERSON, M.S., REGISTERED DIETITIAN

Learning the cause of food sensitivities can be as challenging as the symptoms they create. Read more if you suspect you’ve developed an intolerance.

BY KAREN SZABO

Take advantage of cooler temperatures to enjoy these can’t-miss fall festivals and events.

BY JULIE WENGER WATSON

Eileen Bradshaw

President and CEO

LIFE Senior Services, LIFE PACE, Vintage Housing

eileen.bradshaw@LIFEseniorservices.org

Letter From Eileen

Dear Vintage Readers,

Happy fall! Food for LIFE is this month’s theme, and I think it is possibly the most universally accessible theme available. Indeed, food is necessary for life, and so it is something to which we all have a connection. Food is essential to culture and recollection. I can walk into a kitchen and instantly be transported to a long-ago occasion simply by the scent of a certain spice.

(918) 664-9000

www.LIFEseniorservices.org

Food is such a hot topic these days. We have television networks, magazines, blogs, and websites devoted entirely to its preparation and consumption. My mother’s spice cabinet contained nine or ten dried herbs and spices. It was always the same line-up, mostly pulled out during the holidays. She was a very good cook but would have scoffed at the idea of purchasing a spice to prepare a single dish. I was a child of the ’60s, and canned tuna was a staple in our house. I remember my mother frequently debuting new versions of tuna casserole. One night stands out especially, as she proudly placed on the table a tuna casserole using La Choy Chow Mein noodles! My whole family felt quite exotic that evening. Though my mother’s international repertoire was limited, her rendition of beef stroganoff was my chosen birthday meal every year. It felt so celebratory. My mother’s recipe took hours and was a true labor of love. I have never been able to replicate her recipe exactly, but I keep trying. It might be hard to match that memory, though.

Our understanding of food and its connection to health is much stronger today. It turns out that the adage “you are what you eat” is more accurate than some other admonitions. There is so much good information out there to help us make food memories that are both good memories and good for us.

Enjoy,

Vol. 39, No. 4

EILEEN BRADSHAW

President & CEO of LIFE Senior Services, LIFE PACE & Vintage Housing

DEE DUREN

Managing Editor dduren@LIFEseniorservices.org

BERNIE DORNBLASER

Advertising Director bdornblaser@LIFEseniorservices.org

LEAH WEIGLE Graphic Designer

JULIE ALEXANDER

Assistant Editor

jalexander@LIFEseniorservices.org

CAROL CARTER Copy Editor

KELLY KIRCHHOFF

Communications Director

STAN DIACON

Community Distribution

LIFE’s Vintage Magazine accepts advertising to defray the cost of production and distribution, and appreciates the support of its advertisers. The publisher does not specifically endorse advertisers or their products or services. LIFE’s Vintage Magazine reserves the right to refuse advertising. Rates are available upon request by calling (918) 664-9000.

Volume 39, Issue 4, October 2024 LIFE’s Vintage Magazine (ISSN 2168-8494) (USPS 18320) is published monthly by LIFE Senior Services. POSTMASTER: Send address changes to LIFE’S VINTAGE MAGAZINE 5950 E. 31st St., Tulsa, OK 74135. Periodicals postage paid at Tulsa, OK.

Internet Within Reach

•

Good to Know /By

Dee Duren,

Zeeco Oktoberfest: Beers & Cheers for 45 Years

Beer, schnitzel, and the chicken dance return to Tulsa for the 45th Zeeco Oktoberfest, October 17 – 20 at the River West Festival Park, 2100 S. Jackson Ave. Find out why USA Today just named the Oklahoma festival the best in the nation. Thursday is Friends and Family Night and Zeeco Family Free Day is from 11 a.m. to 4 p.m. on Friday.

Festivities include a Dachshund Dash, games, arts and crafts, German food, and amusement rides. Enjoy bratwurst, over 200 taps of German and local beers, Bavarian cheesecakes, strudel, and lots of live polka music under 140,000 square feet of tents. Single adult admission for Thursday through Sunday is $15. Children under 12 are free with a paid adult ticket. Wristbands for amusement rides are $30. VIP packages are also available.

Zeeco Oktoberfest

October 17 – 20

2100 S. Jackson Ave., Tulsa (918) 596-2000 tulsaoktoberfest.org

Tulsa Artists’ Coalition Exhibit

The Tulsa Artists’ Coalition will host an exhibit by seasoned illustrator Steveorino Phelps from October 4 – 26. Titled “From Chaos to Beauty: Art After a Stroke,” the exhibit features Phelps’ captivating scribble portraits of children and iconic figures. Phelps was an illustrator with clients including The Saturday Evening Post and Better Homes and Gardens when he suffered a stroke in 2023 that paralyzed the left side of his body. Phelps said the exhibit is a testament to the human spirit’s ability to adapt and find beauty in unexpected ways. An opening reception will take place from 6 – 9 p.m. on October 4, at the TAC Gallery, 9 E. Reconciliation Way, Tulsa.

Tulsa Artists’ Coalition Exhibit

October 4 – 26

9 E. Reconciliation Way, Tulsa (918) 592-0041

TACgallery.org

Owasso Harvest & Pet Festival

The Owasso Harvest & Pet Festival is 11 a.m. – 4 p.m. Saturday, October 12, at Redbud Festival Park, 109 N. Main St. This free family event is loaded with fun activities for all ages including food trucks, face painting, a singing competition, rides, and a kids’ zone. The event is organized with Owasso Animal Control celebrating “Adopt a Shelter Dog” month and bringing awareness to pet adoption. Several local rescues and veterinarians will be on hand to offer microchipping, heartworm testing, and discounted vaccines. There will also be plenty of furry friends on hand to adopt.

Owasso Harvest & Pet Festival

October 12

Red Bud Park

109 N. Main St., Owasso (918) 272-4965 cityofowasso.com/521/harvest-festival

Oklahoma Family Caregiver Conference

The Oklahoma Family Caregiver Conference will be held from 10 a.m. to 3 p.m. Thursday, November 7, at the OU-Tulsa Learning Center, 4502 E. 41st St., in Tulsa. This year’s conference, entitled “The Real MVP,” will include talks on respite care, ways to recharge, stress management, and support across the lifespan. Admission is free to all caregivers, and there will be door prizes. Doors open at 9 a.m. The Oklahoma Caregivers Coalition’s mission is to improve the support and experience of family caregivers through education, advocacy, and access to resources. Other locations for the conference will be in Oklahoma City, Ardmore, McAlester, Enid, and online.

Oklahoma Family Caregiver Conference

November 7

OU-Tulsa Learning Center 4502 E. 41st St., Tulsa (918) 493-0604 okcares.org

Photo courtesy of facebook.com/thetulsaoktoberfest

// Senior Memberships as low as $15/mo.

// Programs for physical, social, emotional, and intellectual wellness

// Reimbursement from most medical insurance plans including medicare

// Try us for one week FREE!

// More info & to schedule a tour 918.495.1111 Laura Allen: lallen@jewishtulsa.org

Charles Schusterman Jewish Community Center 2021 E. 71st St, Tulsa 74136 • www.csjcc.org

LIFE EDU

LIFE Senior Services Community Education

All classes are at Legacy Plaza East Conference Center, 5330 E. 31st St. in Tulsa, unless otherwise noted.

Basics of Medicare

Wednesday, October 16 • 10 a.m. – 12 p.m.

This class is designed specifically for those newly eligible or soon-to-be eligible for Medicare. Reservations are required and can be made by calling LIFE’s Medicare Assistance Program at (918) 664-9000, ext. 1189.

Practical Caregiving

Wednesday, October 16 • 2 – 4 p.m.

When caring for a loved one, sometimes we just need some practical advice. When that loved one has dementia, knowing some tips, hints, and tricks can make life easier. Practical Caregiving joins forces with specialists in three areas to explore communication skills to assist with dementia care, assistive technology, equipment to make life easier, and some practical ways to deal with everyday problems and issues.

Unlocking Vitality: Functional Health for a Vibrant Life After 65

Thursday, October 17 • 2 – 3 p.m.

Discover how functional medicine can help you take charge of your health, reduce inflammation, and restore balance in your body. This presentation will focus on personalized strategies for maintaining energy, strength, and mental clarity as you age.

Coming in November!

Decoding the VA Seminar and Resource Fair

Wednesday, November 13 • 1:30 – 4 p.m.

The Veteran’s Administration (VA) is an incredible resource, but it can be overwhelming to navigate the system and understand all its programs. This seminar and resource fair will feature six key program areas with speakers from the VA Geriatric and Extended Care Services, Patient Aligned Care Team, Whole Health Team, Caregiver Support, Suicide Prevention, and the Veteran Benefits Administration. Save the date!

Engage in Art, Music, and More at LIFE’s Senior Center at Roma Berry

Have you visited LIFE’s Senior Center at Roma Berry? This local treasure continually expands its offerings for adults age 55 and older and is now open on weekends and select evenings. Located at 4821 S. 72nd E. Ave. in Tulsa, the senior center offers activities for all interests.

One new class focuses on basic computer skills for seniors. Led by Kristin Bougrine from LIFE Senior Services’ IT department, this class meets every Monday from 1 to 2 p.m. “The class is designed to be slow-paced and easy to follow,” Kristin said. “Feel free to bring any devices you’re having trouble with.”

A new theater performance class is on Tuesdays from 11 a.m. to noon. This engaging program blends creative writing, acting techniques, and public speaking, helping participants craft and deliver personal, fictional, or historical pieces.

Additional senior center offerings include art, guitar and harmonica lessons, creative writing, stained glass, and many fitness classes of different levels.

The Tandy Activity Center, where members can enjoy pickleball and basketball, is accessible from 8 a.m. to 7 p.m. on Tuesdays and Thursdays. The Bernstein Family Foundation Active Senior Center features a gym, community room, art studio, music room, and more and remains open until 7 p.m. on Thursdays. Its other hours are from 8 a.m. to 4 p.m. on Monday, Tuesday, Wednesday, and Friday. Both senior center buildings are now available on Saturdays from 8 a.m. to 1 p.m. and Sundays from 11 a.m. to 4 p.m.

To learn more about membership to LIFE’s Senior Center at Roma Berry, call (918) 744-6760 or visit LIFEseniorservices.org.

LIFE EDU Silver Linings

Silver Linings is a collection of Facebook videos that features segments previewing upcoming seminars, Crafting with Roxanne and the Caregiver Tool Belt. The segments can be found at facebook.com/LIFEseniorservices.

Crafting with Roxanne “Welcome Fall” Wreath

Wednesday, October 16 • 3:30 p.m.

Join Roxanne Live on LIFE’s Facebook Page

Roxanne will be making a “Welcome Fall” wreath with supplies from Dollar Tree. All you will need is a fall sign of your choice, a foam ring to fit the back of your sign, a fall flowers mix of different sizes and colors, and a hot glue gun.

Caregiver Tool Belt: Medicaid Options for In-Home Care

Wednesday, October 23 • 11 a.m.

Most people know that Medicaid will pay for nursing home care for those who qualify. But, did you know it will also pay for in-home services to help seniors postpone or avoid altogether the need for nursing home care? This segment of Silver Linings will delve into the Medicaid ADvantage and PACE programs for seniors who want to stay home as long as possible.

For more information, call Carol Carter at (918) 664-9000, ext. 1219 or visit LIFEseniorservices.org.

Smile

Become a Volunteer Get Involved Volunteer for LIFE /

About LIFE’s Volunteer Program

LIFE Senior Services welcomes volunteers of all ages. The unique structure of LIFE’s Volunteer Program allows us to provide additional services to volunteers age 55+. If you are a senior volunteer, LIFE provides support throughout your volunteer journey. LIFE’s Volunteer Program helps volunteers find meaningful opportunities both directly with LIFE Senior Services and at an array of over 140 partner agencies throughout Tulsa, Creek, and Wagoner counties. If you are interested in becoming a volunteer and would like to explore any of the options below and many more that fit your personality, skills, and lifestyle, please contact Senior Volunteer Manager Danielle Hill at (918) 938-7635 or apply online at LIFEseniorservices.org/volunteer.

Emergency Infant Services (EIS)

Emegency Infant Services’ mission is to meet the basic needs of infants and young children whose families are in crisis. Every family facing hardship receives immediate help because a child in need cannot wait. EIS has frontline and behind-the-scenes volunteer opportunities. Frontline: hold a baby or read to a toddler in the playroom; help families find clothes, toys, and books in the boutique; or take carts out to the families EIS serves. Behind the scenes: stock shelves with diapers, wipes, and formula and/or sort nonmonetary donations such as children’s items. There is always lots to do and EIS would love your help!

Discovery Lab

Discovery Lab exists to inspire children, connect families, and build community through exploration, exhibits, programming, and play. Volunteers at Discovery Lab impact lives by igniting curiosity and facilitating exploration with children and their families. Volunteers enhance the work taking place in the museum, bring new ideas to the table, and connect Discovery Lab to the community. Volunteers are students, teachers, retirees, stay-at-home parents, and professionals united in support of the museum’s mission. If you are interested in science, learning through play, or engaging with guests of all ages, then Discovery Lab is for you.

By Danielle Hill, Senior Volunteer Manager

Spread Joy Volunteer at LIFE’s Adult Day Health

LIFE’s Adult Day Health (ADH) brings joy to participants and caregivers alike and is seeking volunteers to add to that joy. In ADH, at-risk seniors enjoy days filled with friends, laughter, and enriching activities fostering selfesteem and a positive outlook. Participants’ health and personal care needs are met with compassion and dignity by a dedicated team. Knowing their loved ones are in a safe, joyful environment gives caregivers time to tend to their own needs like errands, work, and rest.

“I would describe ADH as an unconventional family — full of warmth, care, and a lot of heart,” said Tessa Wojnar, ADH site manager. “We would love to add a number of dedicated volunteers to our family, as there are a variety of activities where additional assistance would make a significant difference in the lives of participants.”

One way volunteers can make an impact is to help lead a men’s group. Many men at ADH would enjoy conversing about cars, history, and life or playing games and watching classic films. Engaging male participants

in meaningful conversations and activities promotes friendship, support, and a sense of community.

Many ADH participants love arts and crafts and enjoy engaging with others while they create at their own pace. From paper lanterns for Independence Day to painted pumpkins for fall, creative activities bring them so much happiness. Volunteers can play a vital role by preparing craft supplies, assisting participants as needed, offering support, and celebrating their independence.

Volunteers can help with events and special occasions, including preparing supplies and decorations, set up, assisting with the celebration, and takedown. Trunk or Treat is just one example of an upcoming celebration that is sure to bring smiles!

If you want to make a difference and are passionate about spreading happiness in the lives of others, then volunteering at one of LIFE’s three ADH locations could be a great fit for you.

Would you like more information about LIFE's volunteer opportunities?

LIFE has a variety of volunteer opportunities throughout Northeastern Oklahoma. Contact LIFE’s Volunteer Department for more information.

Danielle Hill LIFE Senior Services, Senior Volunteer Manager (918)

938-7635

Fabulous Flavors /

Tulsa’s Most Important Meal of the Day

Everything Turkey

Avocado Benedict

BEST SAVORY DISHES

Brookside Skillet

Brookside Diner

4510 S. Peoria Ave.

This dish features a huge serving of eggs, bacon, ham, peppers, onions, and tomatoes, and I chose a side of biscuits and gravy. Don’t judge; I like my breakfasts the Okie way! This is a huge meal that will likely leave you satisfied until dinner.

opted to add a fried egg, making it a perfect balance of protein, carbs, and fruits — did you know avocado is technically a fruit?

Everything Turkey

Avocado Benedict Bramble

1302 E. 6th St.

*Additional location available

One thing’s for sure — LIFE’s Vintage Magazine girls love breakfast! Each year, friends Lindsay Morris, contributing writer, and Bernadette (Bernie) Dornblaser, advertising director, explore new cuisines at Tulsa restaurants. Their adventures are documented on Instagram, @tulsaplaces, and Facebook, facebook.com/TulsaPlaces.

“This is the Year of Breakfast for us, and we have been calling ourselves the Breakfast Blondes,” said Lindsay. “Like your mama told you, breakfast is the most important meal of the day! I’ve divided some of our favorites into categories. Whether you’re craving something savory or sweet — or trying to stick to a diet — we hope this list leads you to some great options.”

Basic Murrito

Brookside by Day

3313 S. Peoria Ave.

*Additional location available

The Murrito features scrambled eggs, sausage, green onions, and cheddar wrapped in a flour tortilla and served with fresh guacamole, sour cream, homemade salsa, and home fries. It was very filling and fresh.

Hello Chicken Fried Steak & Gravy

Nelson’s Buffeteria

4401 S. Memorial Dr.

Nelson’s chicken fried steak was super tasty, but obviously a heavy choice for breakfast. The hash browns that came on the side were the biggest surprise. These are perhaps the crispiest, most delectable hash browns I’ve ever had.

BEST HEALTHY DISHES

Shea’s Avocado Toast

Wild Fork

1820 Utica Square

This healthy and satisfying dish features smashed avocado on grilled sourdough topped with marinated tomatoes and everything bagel seasoning. Bernie also

This aesthetically pleasing dish was also downright tasty. It consists of an English muffin, avocado spread, turkey, poached eggs, hollandaise, everything bagel seasoning, and dill.

Skinny Spinach Omelet

Brookside Diner

4510 S. Peoria Ave.

This was one filling omelet. It includes four egg whites, bacon, spinach, and Swiss cheese. Bernie opted to top it with an avocado.

BEST SWEET DISHES

Apple Pancakes

Apple Barrel Café

9701 E. 61st St.

*Additional locations available

If you’re going to a place with “apple” in the establishment’s name, you should probably try something made with that fruit. The apple pancakes consist of delicious cinnamon apples and whipped cream topping piled on huge, perfectly fluffy pancakes.

Cinnamon Roll French Toast

Savoy

6033 S. Sheridan Rd.

If you’ve lived in Tulsa for a while, chances are you’ve heard that Savoy has the best cinnamon rolls in town. And it’s true. But

Cinnamon Roll

have you tried their Cinnamon Roll French Toast? It includes many of the same delicious ingredients but in French toast form, topped with yummy strawberries and whipped cream.

Pain Perdu and Candied Bacon

NOLA’s

1334 E. 15th St.

This is French toast served the New Orleans way. Two thick slices of brioche, stuffed with cream cheese and served with raspberry jam, strawberries, and whipped cream. Pure decadence! I also had a side of their pig candy bacon to balance things out.

MOST UNIQUE DISHES

Chorizo Sausage Skillet

Apple Barrel Café

9701 E. 61st St.

*Additional locations available

Apple Barrel’s chorizo skillet is a dish for someone who doesn’t mind a little spice early in the morning. It features spicy chorizo sausage, onions, tomato, jalapeño, and cheddar cheese, and is served with salsa and sour cream.

Bramwich Bowl

Bramble

1302 E. 6th St.

*Additional location available

A lot is happening in this gigantic bowl of breakfast goodness. It includes two eggs your way, cheddar, biscuit, sausage, breakfast potatoes, peppers, onion, and gravy.

Pancake Flight

Neighborhood Jam

4830 E. 61st St., Tulsa

Hatch

161 S. Riverfront Dr., Ste. 104, Jenks

Why have one type of pancake when you can have three different kinds? Both Hatch and Neighborhood Jam feature a pancake flight in which you can choose three pancakes from their extensive pancake selections.

“I feel like I won the lottery with PACE. I’m not alone anymore; it’s like you guys have my back. I don’t have to worry about trying to manage my appointments, pick up my medications, or how I’m going to get to my appointments. My life is 100 percent better with PACE. I had not left my house past the mail box for over 2 years and now I come to Roma Berry for exercise and meeting friends.” Debra joined PACE in June and last week, after she was fitted with hearing aids, she said “I can hear myself talking and am able to hear the birds.” – DEBRA, LIFE PACE PARTICIPANT

French Toast

Health & Fitness /

ByJulie Alexander, Assistant Editor

Convenient and satisfying, protein bars have become a staple snack for people on the go.

With dozens of bars available on your grocer’s shelf, choosing the right product can be challenging. While these items can pack a healthy punch, you should be aware of some nutritional pros and cons when shopping for a bar. High protein bars are a quick and easy source of protein, and some studies suggest they can help stabilize blood sugars when eaten as part of a balanced snack. On the downside, protein bars may be filled with added sugars, saturated fats, artificial additives, and calories.

Not all bars are created equal. Look at the nutrition label for the calorie count, carbohydrates, sugars, and other ingredients that can negatively affect your health if you have diabetes, Celiac disease, or gastrointestinal problems. Artificial sweeteners (listed as sugar alcohols on the label) like sorbitol, xylitol, and maltitol can cause gastric distress in some people. If you’re eating a bar for a quick snack, look for one that has 250 calories or less. Kit Hines, a registered dietitian with LIFE Senior Services, said protein bars can be ideal for people who need more protein but advises against relying on them for an entire meal.

“They can be ideal for a snack but not necessarily for a meal replacement since they are low in nutrient density,” she said. “When you eat whole foods, you are getting protein, carbohydrates, fiber, and vitamins that your body depends on. Nutrition bars are not going to provide all these items for you. Whole foods also tend to be readily absorbed and require less processing by the body for the benefit.”

When considering a protein bar, or any processed food, it is important to look at the ingredients. The rule of thumb is the fewer ingredients, the better. Some bars are filled with an array of ingredients you’ve never heard of and can’t pronounce. If you can’t identify it, do an internet search and find out what it is and how it’s made. It’s important to keep it simple. As always, try to limit the amount of processed food and sugar in your diet.

LIFE’s Vintage Magazine staff reviewed several locally available protein bars. We considered the ingredient list, amount of protein, calories, and taste. Here are four of our favorites.

RXBAR Chocolate Sea Salt

We loved the salty flavor and that these bars contain only real ingredients like nuts and egg whites. The bar was chewy and filling. Dates are used to sweeten this bar, imparting a fig newtontype flavor and texture.

Bonus

No added sweeteners or artificial ingredients.

• 200 Calories

• 12g Protein

• 8g Fat (2g saturated fat)

• 23g Carbohydrates

• 5g Fiber

• 14g Sugar

4 Healthy Ingredients

Every Trail Mix

Should Include

1. NUTS

Nuts are a great source of healthy fats, particularly monounsaturated and polyunsaturated fats, which are good for heart health. They also provide protein, fiber, and essential vitamins and minerals like vitamin E, magnesium, and potassium.

2. DRIED FRUITS

Dried berries are rich in antioxidants, which help combat oxidative stress and inflammation in the body. They also provide vitamins like vitamin C and fiber, which support overall health and digestion.

Think! Brownie Crunch

High Protein Bar

We liked its brownie-like texture and light crunch. It had a good chocolate flavor but was a little dry.

Bonus

Comes in several flavors, is gluten-free, and contains iron.

• 230 Calories

• 20g Protein

• 8g Fat (3.5g saturated fat)

• 24g Carbohydrates

• 2g Fiber

• 0g Sugar

• 8g Sugar Alcohols

Barebells Caramel Cashew

This is one of the first flavors launched by a Swedish company and remains a favorite among Barebells fans. The bar is gooey and chocolatey much like your favorite candy bar.

Bonus

20 grams of protein. Comes in many flavors including Birthday Cake.

• 200 Calories

• 20g Protein

• 8g Fat (3g saturated fat)

• 18g Carbohydrates

• 1g Sugar

• 5g Sugar Alcohols

IQ Bar Chocolate Sea Salt

Chocolate and sea salt are having a moment, and this bar delivers. The IQ bar is decadent and chocolatey like a brownie—without the guilt. It has brain-boosting nutrients like Vitamin E.

Bonus

No sugar alcohols and gluten-free.

3. SEEDS

Seeds such as pumpkin and sunflower are nutrient-dense powerhouses, rich in essential fatty acids, protein, and minerals like zinc and magnesium to support overall wellness.

• 170 Calories

• 12g Protein

• 12g Fat (3g saturated fat)

• 10g Carbohydrates

• 8g Fiber

• 1g Sugar

4. GRANOLA

Granola adds a delightful crunch and extra fiber to your mix, along with vitamins and minerals from whole grains, making it a tasty and nutritious addition.

Caregiver Tool Belt/

By Erin Powell, LPC, ATR-BC, Caregiver

LIFE’s ADvantage Case Management

For more information visit LIFEseniorservices.org and click the “services” tab to learn more about ADvantage case management or call LIFE’s SeniorLine at (918) 664-9000.

Medicaid Options for In-Home Care

A Brief Look at PACE and ADvantage Programs

Many people are aware that Long-Term Medicaid can help those with limited income and assets to cover the cost of a nursing home bed. However, fewer people know there are also programs available to help care recipients age in place at home. Two programs in our area are worth exploring: the Program of All-Inclusive Care for the Elderly (PACE) and the ADvantage Medicaid Waiver Program, or ADvantage.

The medical and financial qualifications are the same for both programs. In 2024 a single person must have a monthly income under $2,829 and assets under $2,000 — not including their home, household goods, personal effects, and a vehicle. If

only one member of a married couple applies for services, up to $3,854 in monthly income can be transferred from the applicant spouse to the nonapplicant through the Monthly Maintenance Needs Allowance. A great portion of assets is protected through the Community Spouse Resource Allowance. If a married couple applies for services, each spouse is viewed individually.

An applicant may still qualify for Medicaid even if they have income or assets over the qualifying limits but it’s highly recommended that they work with an attorney or specialist in Medicaid planning and qualification. The financial application includes a five-year “lookback period.” Any attempts to

“hide” or “gift” away substantial assets can result in devastating penalties and even disqualification.

Medically, applicants must meet a nursing facility level of care, meaning they need help with multiple activities of daily living or instrumental activities of daily living. These needs include bathing, personal hygiene, meal preparation, shopping for essentials, housework, mobility, dressing, and toileting.

PACE AND MEDICAID ADvantage PROGRAMS

PACE applicants must live in the designated service area based on zip codes. LIFE PACE includes Tulsa and most of the surrounding area (check LIFEPACE.org for eligibility for the specific zip codes). There are also PACE programs in Tahlequah and Oklahoma City. ADvantage is a state-wide program covering every zip code in Oklahoma. Applicants to PACE must also be 55 or older, whereas ADvantage applicants can be adults 21 and over with physical disabilities.

For those who qualify, both programs can help keep older adults in the community, including paying for adult day healthcare, case management support, home-delivered meals, assistive technology, home modifications, personal emergency response systems, and additional personal care assistance at home.

I recommend caregivers in a PACE service area look first at PACE. PACE has robust transportation services to all medical appointments and includes a full medical care team and clinic to coordinate the care of all PACE participants. PACE has three different “pathways” based on the participant’s goals – longevity, functional, and palliative care. PACE staff includes physicians, social workers, nurses, nutritionists, physical and occupational therapists, drivers, home care coordinators, and more.

If the applicant wants to keep their primary care provider, if caregivers need to be paid for providing care, or if the applicant needs an immediate transition to assisted living, the ADvantage Waiver Program may be a better fit. Check under the “Services” tab at LIFEseniorservices.org for more information about ADvantage case management or call LIFE’s SeniorLine at (918) 664-9000.

By Kathy Jones, Medicare &

Medicare Open Enrollment Solicitations

Protect Yourself From Enrollment Fraud

Why am I receiving so many calls from people regarding my Medicare benefits?

Beneficiaries are receiving more phone calls and mail during Medicare’s Open Enrollment Period than ever before. This solicitation is coming from agents trying to get you to sign up with a plan they sell, or perhaps they are trying to get your personal information for other fraudulent reasons. Most of this correspondence is unsolicited.

Medicare has rules about how Medicare Advantage and Part D prescription drug plan agents can contact you to market their services. Knowing these rules can help you protect yourself from dishonest plan agents or people posing as agents.

TIPS FOR ENROLLMENT

FRAUD PROTECTION

Know the rules about how plans can contact you and market to you. Plans can begin marketing as early as October 1 each year during the Open Enrollment Period and can contact you by mail and email. Unless you are currently enrolled in the company’s plan, however, agents are not allowed to call, visit your home, or approach you in public to market their plan without your permission. Agents and brokers can have educational exhibits

at public events but can’t enroll you in plans during these events. They can give out their contact information only upon request, and then you must be the one to call them.

Know how to avoid potential enrollment fraud. Enrollment fraud occurs when a plan agent or representative purposefully tricks you into enrolling in their plan, regardless of whether it is the right plan for you. They may do this by telling you misleading or false information to get you to enroll.

YOUR WARNING SIGNS

1. Pressuring Time Limits

Beware of people who pressure you with time limits to enroll in their plan. You can use the entire Open Enrollment Period from October 15 to December 7 to make your decision. You will not receive extra benefits for signing up early. Contact the Medicare Assistance Program at LIFE for trustworthy and unbiased counseling if you have questions about your plan options.

2. Requests for Personal Information

Agents aren’t allowed to ask for your Medicare number, Social Security number, and/or bank

Made Easy

LIFE’s Medicare Assistance Program

Have you scheduled an appointment to review your 2025 Medicare Part D plan with LIFE Senior Services? During the Medicare Open Enrollment Period, one of LIFE’s trained counselors can help you compare your current benefits to other plans offered in your area. Free one-on-one appointments are available at four locations in the Tulsa area or over the phone.

Call LIFE’s Medicare Assistance Program at (918) 664-9000 or (918) 938-7683 to schedule your appointment.

Medicare Open Enrollment

October 15 – December 7

information just to provide you with information. Someone could use this personal information to enroll you in a plan without your permission. Know that plans cannot request this personal information at an educational event and cannot call you to ask for a payment over the phone — they must send a bill. LIFE Senior Services can help you prevent, detect, and report potential Medicare fraud, errors, and abuse.

3. Threat of Losing Benefits

Don’t listen to people who threaten you with the loss of your Medicare benefits if you don’t sign up for their plan.

4. Gift Offering

Beware of people who offer you gifts to enroll in their plan. Gifts must be given to everyone regardless of enrollment and cannot be worth more than $15.

5. False Representaion

Watch out for people who say they represent Medicare. Plan brokers are never allowed to suggest they represent or are preferred by Medicare or any other government agency.

Report suspected enrollment fraud and marketing violations. If you feel a plan or agent has violated Medicare’s marketing rules, save all documented proof such as the agent’s business card, the plan’s marketing materials, phone number, and your phone call records. If you think you were enrolled in a plan without your permission, contact (800) MEDICARE or the Medicare Assistance Program (MAP) at LIFE Senior Services to request assistance. Medicare allows victims of enrollment fraud to make changes outside of Medicare’s Open Enrollment Period. Contact MAP at LIFE to learn more at (918) 664-9000 or (918) 938-7683.

Sources: medicarerights.org and smpresource.org

Sip Smart Nutrition in a Bottle Expert-Ranked Drinkable Nutrition From Best to Worst

By Kit Hines, Registered Dietitian and Nutritionist

The first ingredient should be fruit or a form of protein.

Smoothies

Avoid drinks that have sugar listed as the first or second ingredient.

These blended drinks can provide carbohydrates, protein, and daily nutrients. Enhance them by adding your preferred fruits and vegetables which contribute plenty of antioxidants and fiber.

1. Homemade

2. Naked Juice Protein Zone

3. Bolthouse Farms Protein Plus

Though it sounds like they might be, nutritional drinks are not intended to replace meals but rather serve as healthy snacks or meal supplements that can help meet our nutritional needs. They provide a balanced mix of carbohydrates, fats, proteins, vitamins, and minerals, especially when regular meals may be inadequate due to various eating challenges such as dental issues, swallowing difficulties, or reduced appetite. These drinks may also be beneficial during recovery from surgery or illness when dietary needs may increase. Remember that if you aren’t losing weight, it generally indicates that you are meeting your calorie and protein requirements. Additionally, consulting with your physician about a vitamin and mineral supplement can help ensure you receive the essential nutrients you need.

One drawback of nutritional drinks is that they can leave you feeling hungry. To combat this, consider having a snack alongside the drink. Many nutritional drinks are also high in sugar, so check the label and choose options with lower sugar content. Since these drinks don’t provide the same level of nourishment as a complete meal, it’s generally better to opt for smaller meals with protein, healthy fat, and plenty of nutrients. Unless your goal is to gain weight or stop weight loss, avoid eating a full meal along with a supplement. Use nutritional drinks as snacks only after esuring that their ingredients don’t interact with your medications. There are various options available, including smoothies and specialized medical nutritional drinks tailored for specific conditions.

Medical Nutrionals

These products are convenient need a grab-and-go protein source no prep, cooking, or cleanup. important to have physician approval, supplements are great for those animal products and need a protein

1. Boost/Ensure

2. Equate/Premier Protein

3. Owyn Protein Shakes

Sports Drinks

The best choices in this category Gimmicks in a Bottle

Use caution when drinking sports and energy drinks; they may be high in sugar, sodium, and caffeine.

These thirst quenchers are recommended only for vigorous exercise lasting more than an hour. Their high sugar content can contribute to weight gain and tooth decay. Additionally, their elevated sodium levels may raise blood pressure and increase the risk of heart disease and stroke. Regularly consuming them for their electrolytes and calories can be unsafe.

1. Nooma Organic Electrolyte Sports Drink

2. Gatorade Zero

3. Harmless Harvest Coconut Water

Nutrionals

convenient for those who source requiring cleanup. While it’s approval, vegan those who avoid protein source.

Protein Shakes (Vegan)

Caffeine content should be less than 200 milligrams per 8 ounces.

Medical Nutritionals Disease Specific

Diabetic-friendly drinks are designed to balance blood sugar and provide nutrients that satisfy the craving for sweets. Used for pre- and post-surgery, these products can be helpful for those who need a low-residue diet and a supplement during recovery.

1. Glucerna (Diabetes)

2. Boost Glucose Control (Diabetes)

3. Ensure Clear or Boost Breeze (Pre- and Post-Surgery)

Ask your physician to consider your medications, any multivitamins, and if your favorite drink is recommended.

Fermented Drinks

Fermented products offer probiotics and good bacteria for gut health. Just such a product is kefir, an easy-to-digest fermented milk that also contains magnesium, calcium, vitamin D, and protein. Kombucha is a fermented tea product.

1. Kefir

2. Kombucha

3. Yakult Nonfat Probiotic Drink

Juices & Milk

Cold-pressed juices have no preservatives or added sugar. These beverages come from 100% natural and organic fruits and vegetables packed with vitamins, minerals, and antioxidants. Milk provides calcium and vitamin D, two key components in maintaining bone strength, as well as protein.

1. Cold-pressed juices

Homemade or Naked Juice

2. Vegetable juices

Tomato, V8, Carrot

3. Milk

2 2

Low-fat or Skim

Energy Drinks

Energy drinks may be high in sugar, contributing to weight gain and tooth decay. Consuming these drinks can worsen high blood pressure and increase heart rate, potentially causing heart palpitations. They can also contribute to dehydration, anxiety, and insomnia. Some brands are available in 16-ounce or larger containers, delivering excessive caffeine and raising the risk of caffeine overdose or toxicity. Mixing energy drinks with alcohol is dangerous as you may underestimate your impairment.

1. Celsius Live Fit

2. Zevia Zero Calorie Energy

3. Guayaki Organic Yerba Mate

FIGHTING INFLAMMATION Food x

Inflammation is your body’s normal response to protect and heal. When you’re faced with an injury, illness, or other harmful toxins, your body begins the process of defending itself.

By Amy Henderson, MS, Registered Dietitian

Though it may seem counterintuitive, inflammation is considered to be a significant factor in the development of many chronic diseases. The World Health Organization identifies heart disease, stroke, chronic obstructive pulmonary disease, cancer, diabetes, kidney disease, and dementia — including Alzheimer’s disease — as the leading causes of death. Together, these diseases account for more than 50% of deaths globally, and inflammation is believed to be at the root of these conditions.

TYPES OF INFLAMMATION

Simply put, there are two types of inflammation, acute and chronic. Acute inflammation is sudden and temporary, the rapid response to an injury or illness. Perhaps you cut your toe — you’ve got redness, swelling, and pain. In an intricate process, your body works to keep out infection and heal your wound from the inside out. Or maybe you’ve become sick and have a fever. The fever is designed to heat up your body to kill off any bacterial or viral invaders. Acute inflammation is a more short-lived process and typically lasts days or weeks.

Chronic inflammation occurs when the immune system is overstimulated over time, on occasion when there is no obvious infection or injury. Chronic inflammation continues to damage the body in a variety of ways, adding to the development of more health issues. This process ultimately leads to tissue injury and damage instead of repair because the immune system has lost the ability to turn itself off.

In 2024, the United States alone reported that one-third of Americans are living with illnesses associated with inflammation. And about half of those people are dealing with more than one problematic health disorder. If the inflammatory response continues longterm, it will damage healthy cells and tissues and can begin to alter DNA. This process contributes to the risk of arthritis, dementia, diabetes, heart disease, and several other conditions.

Chronic inflammation can happen without visible signs of a medical concern, and the person struggling may not realize what they’re dealing with. Symptoms can be vague, happening for months, years, or even decades, and we often just attribute them to the aging process.

SYMPTOMS OF INFLAMMATION

Chronic inflammation can elicit different responses in each person. Some experience arthritis causing pain and discomfort. Avid runner Rana Jafaar felt like her body was sending alarm signals. The inflammation “felt like throbbing, aching, stiff joints making it hard for me to move,” she said. “I felt pain when I ran, and if I sat down it was hard to get back up comfortably. Every part of my body felt stiff.”

But many people don’t have the symptoms Jafaar experienced. Indications can show up silently until they become not-so-silent in the form of a catastrophic event like a heart attack, stroke, cancer, or even death. Begin to think of the symptoms you

experience as your body’s warning that it’s not functioning optimally, saying “Houston, we have a problem.” Complaints of fatigue, discomfort, joint stiffness, and muscle pain can be indicators of a slew of unrelated problems including but not limited to fluid retention or swelling, skin rashes, psoriasis and eczema, frequent infections or illnesses, abdominal pain, or other digestive issues like constipation, diarrhea, and reflux. There’s even a connection between inflammation and some sleep and mood disorders like depression and anxiety. Other indications can be weight gain, difficulty losing weight, or even unexpected weight loss. Autoimmune disease is a result of the immune system accidentally attacking your body instead of protecting it. There are many signs that your body’s balance is disrupted. The first step is to listen to your body and heed the warnings.

Fortunately, there’s good news to share. The choices we make can impact this automatic healing process. Tools can be employed to support your body through nutrition and lifestyle choices.

INFLAMMATION AND MICROBIOME

The collection of all microbes (bacteria, fungi, viruses, and their genes) that naturally live in and on our bodies is otherwise known as the “microbiome.” There is more and more research supporting how influential these bacteria in your body are to your overall health. And your gut microbiome is especially important. It’s estimated that there are over 1,000 different types of bacteria living in the gut. Balance is key. We expect good and bad microbes to be present, but they need to be BALANCED. Some are extremely important and healthy, while others are associated with disease and can drive inflammation.

Gut health also impacts our energy, lipids, and glucose metabolism. Diseases linked to your gut microbiome include autoimmune conditions, heart disease, diabetes, depression, anxiety, cancer, asthma, and allergies. Gut health is a piece of the puzzle that isn’t often considered, but shouldn’t be overlooked.

FOOD AS MEDICINE

Hippocrates, the Greek physician and philosopher deemed the “Father of Medicine,” said it best all those years ago, “Let food be thy medicine and medicine be thy food.” Our food choices impact our health and can support our bodies or hinder them.

Keys to Reducing Inflammation

1. NUTRITION IS THE FOUNDATION

• Reduce sugar intake. Begin looking for all the ways sugar is sneaking in; there are 61 different names for sugar!

• Incorporate more veggies with your meals.

• Minimize fast food — opt to eat at home instead. You can make “fast food” at home. Grab a rotisserie chicken and heat some veggies on the stovetop. Dinner’s ready in about seven minutes.

• Decrease processed food — those foods that didn’t grow out of the soil.

2. ADDRESS YOUR STRESS

• Stress is a part of everyday life, but shifting how you respond is essential.

• Consider incorporating a cup of tea. Tulsi (holy basil) is an herbal tea that’s great for stress. Whether cortisol is too high or too low, it can help to calm and balance the nervous system.

• Strive to establish a healthy routine that includes self-care journaling, gratitude, and affirmations.

• Practice deep abdominal breathing.

3. AVOID TOXIN EXPOSURE

• Avoid smoking and alcohol consumption. Minimize everyday encounters with chemicals in and out of the home.

4. MOVE YOUR BODY

• Walk after your meal. Walking brings great benefits including lowering blood sugar (which also drives inflammation).

• Yoga and stretching are great options to incorporate, especially in our high-stress society.

5. DIG DEEPER

• If you are doing all the right things nutritionally but are still experiencing inflammation, it may be time to dig deeper and consider gut health, stress, and overall well-being.

I’ve seen firsthand what works for one, does not work for all. Each person’s unique genetics, health history, environment, and individual lab results must be taken into account. Rana Jafaar, was eating pretty healthy to begin with, but she “was not aware of some foods that were causing inflammation and pain.”

It’s important to find what works best for your body. There are a few diets that have been touted to be anti-inflammatory, and I have seen success with these eating styles helping to lower overall inflammation. But first, let’s reconsider the way we think about the term “diet.” Culturally, we often think of a diet as a momentary disruption in our normal eating habits — something we start for an intended purpose and then stop because we’ve reached our “goal” or maybe even given up because it was too hard. But ultimately the best thing you can do for your health is to adopt lifestyle changes that you can stick to long term. Short-lived nutrition changes without the follow-through to change your everyday choices will simply have you falling into your old habits.

We can’t live in a bubble; some levels of risk are inherent as we age, but making the best choices to support your health each day is a great strategy for staving off trouble.

By making informed diet choices, you take a powerful step toward reducing chronic inflammation and improving your overall health but, more importantly, toward feeling good! For Rana, it was about removing her inflammatory triggers. She continues to “exercise daily, watch what I eat, and stay away from refined sugars and processed foods as much as possible. I also include yoga a couple of times a week, breathing exercises, and meditation to mediate the stress and inflammation on my body.” These actions have been paramount in turning her symptoms around and allowing her to get back to the things she enjoys.

From Plate to Relief

Anti-Inflammatory Eating Styles

Nutritional choices are a powerful tool in lowering inflammation. The following eating plans include foods such as fruits, vegetables, lean and plant-based protein, fiber, and healthy fats are shown to help reduce chronic inflammation. Consistency over time is key to improving health.

Find recipes for these healthy dishes in the October digital edition, under the Resources tab at LIFEseniorservices.org.

The Mediterranean Diet

Renowned for heart health, the Mediterranean diet focuses on fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil. Rich in antioxidants, fiber, and healthy fats like omega3s from fish, this meal plan supports a healthy gut. While widely beneficial, it may not suit everyone, especially those with grain or dairy sensitivities, and the inclusion of alcohol may not be appropriate for all.

The DASH Diet

Originally designed to lower blood pressure, the DASH (Dietary Approaches to Stop Hypertension) diet emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Its focus on potassium-rich foods and antioxidants like polyphenols helps balance electrolytes and reduce oxidative stress. However, its inclusion of dairy and lower emphasis on healthy fats may not be ideal for those with dairy sensitivities or those seeking more omega-3s.

The Inflammation Food Guide

Healing Eats vs. Harmful Treats

Managing inflammation starts with mindful food choices. Incorporating anti-inflammatory foods like vegetables, microgreens, and healthy fats benefits your health. Spices like turmeric and ginger also help. Conversely, some foods worsen inflammation. Avoid sugary snacks, fast food, processed foods, and refined carbs. Being cautious about individual triggers supports overall health.

For information on causes and increased risk for inflammation go to our digital edition, found under the Resources tab at LIFEseniorservices.org.

Best

1. Vegetables

Choose a wide variety of veggies and plenty of them — enough to cover half your plate.

2. Microgreens

These are more nutrient-dense than your typical veggies.

3. Healthy fats

Omega-3s found in fatty fish, nuts and seeds, avocados, olives, and their oils.

4. Healthy protein

A quarter of your plate, or a palm-sized portion.

5. Spices

Turmeric, ginger, garlic, thyme, and oregano all have anti-inflammatory benefits.

The Paleo Diet

The Paleo diet promotes whole, unprocessed foods like lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, legumes, dairy, and processed foods, eliminating common allergens and irritants, key drivers of systemic inflammation. However, its restrictive nature may be challenging for those who enjoy grains and legumes.

Worst

1. Sugar

Found in desserts, juices, or pop. Sugar is sneaky! Watch those labels.

2. Fast food

3. Processed food

Snack foods in bags and boxes, like chips, cookies, crackers, and pastries.

6. Refined carbs

White bread, white rice, pasta, and breakfast cereals.

5. Fried foods

French fries, fried chicken, and donuts.

7. Alcohol

8. Seed oils

These oils contain more omega-6 (corn, soy, safflower, sunflower, and vegetable).

9. Individual triggers

Gluten, dairy, nightshade, etc.

The Autoimmune Protocol (AIP) Diet

An extension of Paleo, the AIP diet is designed for those with autoimmune conditions. It eliminates grains, legumes, dairy, eggs, nuts, seeds, nightshade, and certain spices to reduce gut permeability and minimize autoimmune triggers. The AIP diet also restricts nightshade foods. Nightshade plants include tomatoes, eggplant, potatoes, and peppers as well as spices made from peppers like cayenne pepper and chili powder. While it can be effective, the diet’s restrictiveness requires careful management to avoid nutrient deficiencies, making professional guidance essential.

Finding the Right Fit

Each of these diets — Mediterranean, DASH, Paleo, and AIP — offers unique benefits for managing chronic inflammation. It’s important to remember the best diet for you will depend on your individual health needs, preferences, and lifestyle. No one diet fits all. Consulting with a healthcare professional, such as a functional medicine practitioner, can help you determine which dietary approach is best suited to you and your health goals.

Understanding Food Intolerances & Sensitivities

BY KAREN SZABO

About five years ago, Roberta Hogner, a long-time resident of Tulsa, began experiencing unusual reactions following meals. It took nearly a year of trial and error for Roberta to pinpoint the source of her discomfort — beef. “Several hours after eating beef, I would have upper GI-type symptoms,” she said. Despite trying probiotics on her doctor’s advice, her symptoms persisted. Ultimately, she found that the best solution was to avoid beef altogether.

But Roberta’s journey with food sensitivities didn’t begin there. For the past 25 years, she’s had to avoid mangoes and cashews due to a severe sensitivity. Even the slightest contact with these foods can result in severe reactions for Roberta, ranging from hives and blisters to difficulty breathing. “The cashews and mangoes have urushiol which causes a rash and hives similar to a severe case of poison ivy,” she explained.

Roberta has learned to navigate life carefully, always alert for hidden triggers. She must be cautious not only with food but also with toiletries, cleaning supplies, and other products that might contain mangoes. “I inhaled mangoes when they were used in ‘all-natural’ products in the water in a hot tub,” she said. “That is the sickest I ever became with difficulty breathing, hives, and a rash.”

ALLERGY OR INTOLERANCE?

Roberta’s experiences are not uncommon for people with food intolerances and sensitivities, says Shannon Bailey, MS, RD/LD, CDCES, Manager of Healthy Lifestyles, Weight Management, Diabetes Care & Nutrition Education at Ascension St. John.

“Food sensitivities or intolerances occur when the body has a chemical reaction to a particular food after it’s eaten,” Bailey said.

Unlike food allergies, which trigger an immune response, food sensitivities often cause digestive issues like an upset stomach, diarrhea, gas and bloating, heartburn, nausea, headaches, and migraines.

“Food allergies can trigger severe symptoms even with small amounts of the food and can be life-threatening,” Bailey explained. “These reactions can include hives, difficulty breathing, or loss of consciousness. Those with severe food allergies should carry epinephrine injection pens should they be exposed to the food.”

LACTOSE INTOLERANCE

The most common food sensitivity is lactose intolerance. As we get older, our ability to digest dairy decreases. With age, our intestines make less lactase, the enzyme that processes lactose, a type of sugar present in milk and dairy products. As a result, we have more lactose sitting in the digestive tract, causing stomach bloating, inflammation, and diarrhea. According to Harvard Health Publishing, research has found that only about 35% of people worldwide can digest lactose beyond the age of about 7 or 8.

Lactose intolerance is not a serious disease, but it can be quite uncomfortable. Avoiding dairy products is a surefire way to avoid symptoms; some, like milk, tend to produce more severe symptoms than others, like yogurt and cheese. Over-the-counter lactase enzyme supplements can also help.

GLUTEN SENSITIVITY

Casein, a protein found in milk, and gluten, a protein found in grains, round out the three most common food intolerances in addition to lactose. Bailey adds that there is a distinction between gluten sensitivity and Celiac disease, an autoimmune condition related to gluten, and food allergies.

“Celiac disease is similar to a food allergy in that it involves the immune system, but those with Celiac disease are not at risk for anaphylaxis,” she said. “Immune response to gluten damages the lining of the small bowel over time, causing symptoms like GI issues, headaches, and joint pain.”

OTHER COMMON FOOD INTOLERANCES

Caffeine is another common food intolerance. Those with caffeine sensitivity may be able to have small amounts of coffee, tea, or other caffeinated foods or beverages. However, they may need to stick to very small servings to avoid symptoms such as jitteriness or headaches. It’s important to be aware of “hidden” sources of caffeine such as some herbal teas, sodas, energy drinks, and chocolate or hot chocolate. Even decaf coffee may have anywhere from 1 to 25 milligrams of caffeine.

Coffee is also known to contain high levels of salicylates, naturally occurring chemicals found in many types of plants used to produce some foods, beverages, and medications, including aspirin. And while foods such as lentils, cauliflower, celery, strawberries, watermelon, corn and soy flour, yeast, brown rice, and oats are high in salicylates, aspirin is the only source clearly associated with serious symptoms of intolerance.

Other food sensitivities include peanuts, amine compounds, corn, soy, and high FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) foods. Peanut

“Dietitians are the best healthcare professionals to help get to the bottom of which foods you should avoid, which could be risky, and which are safe, as they understand food chemistry, metabolism, and gut health.”

– Shannon Bailey, MS, RD/LD, CDCES

intolerance is often mistaken for a peanut allergy, which is far more severe and can be life-threatening. However, those with peanut intolerance may experience digestive discomfort such as bloating, gas, or stomach cramps after consuming peanuts. Amines, naturally occurring compounds in certain foods, can also trigger intolerance. These compounds are found in foods like aged cheese, cured meats, and certain fruits and vegetables. Amine intolerance may lead to symptoms like migraines, rashes, and nausea.

High FODMAP foods contain a group of fermentable, short-chain carbohydrates that can be difficult to digest. These foods, including garlic, onions, beans, and certain fruits, may cause bloating, gas, and abdominal pain. Corn and soy are other potential triggers of food intolerance. Corn intolerance can lead to symptoms such as fatigue, headaches, and digestive distress, while soy intolerance may cause similar digestive issues, along with potential skin reactions.

TESTING AND TREATMENT

“The best treatment for sensitivities would be to avoid foods that contain these items, drinking lactose-free milk products or using lactase tablets when consuming lactose,” Bailey said. “Many sensitivities can get better over time. Many babies with intolerances can lose the intolerance as they grow.”

Bailey recommends seeing your doctor if you experience any changes in bowel habits or allergic reaction symptoms. “It could be one of the previously mentioned disorders or diseases, but it can also be a sign of other life-threatening conditions. Proper screening is essential to make a definitive diagnosis.”

She also warns against trusting your gut (pun intended). The most reliable test for food sensitivities is seeing a dietitian and allergist. “Athome food sensitivity tests are not recommended by experts as there is no definitive evidence that at-home testing correctly identifies food triggers for any condition. If you believe you have a food allergy, you should see your doctor immediately so the proper testing can be done.”

However, an allergy test can detect food allergies but not a food intolerance. Your healthcare provider may ask you to keep a food diary to track meals and symptoms. You should call your healthcare provider if you experience extreme

abdominal pain or diarrhea, severe reaction to food, or unexplained weight loss.

For those with food sensitivities, Bailey recommends an elimination diet as the best approach to identify problematic foods. “With an elimination diet, you remove the suspected food from your diet for a period of time and then slowly reintroduce one food at a time until you confirm the culprit,” she advised.

To navigate the challenges that come with food intolerance, Bailey recommends meeting with a registered dietitian nutritionist. “Dietitians are the best healthcare professionals to help get to the bottom of which foods you should avoid, which could be risky, and which are safe, as they understand food chemistry, metabolism, and gut health.”

Roberta Hogner stays vigilant when it comes to her food issues. “I have to avoid mangoes in toiletries, cleaning supplies, etc.,” she said. “And I always tell the waiter if I see mangoes on their menu because cross-contamination bothers me.”

Bailey agrees that dining out presents its own set of challenges for those with food intolerances and allergies. “It is important to speak to restaurant staff to find out about ingredients and how items are prepared. Look for restaurants that have items clearly labeled as allergen-free, gluten-free, etc., as they have likely taken additional precautions to avoid cross-contamination in the kitchen. Speaking to the staff is the only way to know how safe it is to eat at that location.”

She also emphasizes the importance of reading food labels and understanding ingredients. “The Food and Drug Administration has made some improvements to nutrition labels to make living with sensitivities, allergies, and other conditions easier,” Bailey said. “The Food Allergen Labeling and Consumer Protection (FALCPA) Act of 2004 requires food manufacturers to list eight major food allergens (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans) on the Nutrition Facts label. And the Food Allergy Safety, Treatment, Education, and Research (FASTER) Act signed into law in 2021 added sesame to the list.”

Having food sensitivities or allergies can be frustrating. “You really have to figure out what it is that bothers you and avoid it,” Hogner says. “It makes your life much easier.”

Tech Savvy /

By Alyssa Dillard

Meal delivery subscriptions allow you to receive regular shipments of pre-chosen meals delivered right to your home, eliminating the need to shop for ingredients and plan what to make each day.

Tech-Driven Dining

As I get older, the last thing I want to do is plan and cook dinner again, day after day. Meal planning and grocery shopping become tedious, and eating out is often too expensive. Thankfully, the technological age brings a possible solution: meal delivery subscriptions. This service allows you to receive regular shipments of pre-chosen meals delivered right to your home, eliminating the need to shop for ingredients and plan what to make each day. Signing up for a meal subscription service may sound complicated, but meal delivery companies make it easy to get breakfast, lunch, or dinner to you.

HOW IT WORKS

There are many different types of meal delivery services. The most popular are cook-it-yourself kits such as HelloFresh and Dinnerly. These companies send all the necessary ingredients (besides minor components like salt, pepper, butter, and oil) to make the desired meal, along with cooking instructions.

If you don’t want to cook, consider fresh, pre-made meals that simply need to be heated up. Companies offering this service include Factor, ModifyHealth, and local business Aesthetic Meal Prep.

All these options let you choose your recipes in advance and have them delivered right to your front door. Many companies have chefs and nutritionists to plan the recipes, so you always get the highest quality and best-tasting meals. Most offer options such as vegan, vegetarian, keto, and low-calorie meal plans.

ModifyHealth is a great pre-made choice for people with specific dietary needs. The brand has plans that range from heart-healthy to diabetes-friendly and gluten-free. Customers are offered the option of paying more to work with a nutritionist. For those looking for a plant-based diet, Purple Carrot offers vegan kits and heat-and-eat meals.

A slightly different option for fresh, ready-to-eat meals is Chefs for Seniors, a franchise with a Tulsa location. This service sends a chef to cook for you right in your kitchen. “For each service, clients choose up to four meals and let us know any customizations they want or need. On the day of their service, their chef gets the groceries and comes to the client’s home with their toolkit. We bring our own pots, pans, knives, and any tools we need,” said Alicia Urban, Chefs for Seniors owner.

“When we are finished, we divide the meals into individual containers, giving you approximately 10 – 14 servings.” Those in Tulsa and surrounding areas can sign up on the Chef for Seniors website or by phone.

SIGNING UP

Once you have decided on your meal delivery brand, it’s time to start your subscription. Signing up can quickly be done on the company’s website, app, or by phone. For standard meal kit providers, you will first create a custom meal plan, selecting options such as the desired number of meals per week, dietary preferences, and preferred cooking time. After entering payment information, you’ll choose your meals from a list of options and pick a time frame for delivery. You can track your delivery online for a better estimate of when your package will arrive but don’t worry if you can’t pick it up right away. Your meals will be dropped off at your door in an insulated container to keep the food fresh. Now it’s time to enjoy your first set of meals!

MANAGING SUBSCRIPTIONS

Every week, you’ll choose meals on the company’s website or app. If you’re ever heading out of town and can’t retrieve your package, you can easily pause your subscription by going to your account settings. If you find yourself with too many meals, you can reduce your order frequency or change the number of meals per delivery. If you no longer need the service, you can cancel your subscription in the account settings or by contacting customer service.

WHY CHOOSE MEAL DELIVERIES?

The first advantage of meal prep delivery services is convenience. Going to the grocery store may not be as easy as it once was. Selecting meals from a list of recipes makes planning dinner effortless. Pre-made meals bring even more convenience by simply popping the food in the microwave or oven. This means less time spent cooking and fewer dirty dishes.

While the price looks expensive up-front, you usually spend around $10 –$20 per serving depending on the brand. Many companies offer discounts on first shipments, so you can try a week to see what you think. Meal delivery dinners could cost less than eating out at a restaurant; and fast food, while usually cheaper, is often unhealthy.

This brings us to possibly the most important benefit of meal kits: the health factor. Subscribers choose a customized meal plan with fresh ingredients for their dietary preferences. With a full list of ingredients provided, you’ll always know exactly what’s going into your body.

Word Search / Food for Life

Word Clues

Each answer starts with the letter W

To do this mental word game, read the clues; each one refers to a word starting with the letter W. Answers on page 39.

To move your head back and forth repeatedly.

An (usually rectangular) opening in a wall.

To want or yearn for something.

A hard substance that makes up a tree and branches.

A small device that makes a loud sound when you blow into it.

A small line or fold that may appear in your skin as you age.

A hard round object that is used to make machinery or vehicles move.

Usually the coldest time of the year.

Where the sun sets.

The color of fresh snow.

A bamboozable is a saying/phrase that is made up of a display of words in an interesting way. The goal is to try to figure out the well-known saying, person, place, or thing that each bamboozable is meant to represent. There are six bamboozables below. Answers on page 39.

Just like a balanced diet is essential for a healthy body, a wellrounded estate plan is vital for a healthy financial future. Healthy estate planning means taking proactive steps to ensure that your assets are distributed according to your wishes, providing security and peace of mind for your loved ones.

Think of your estate plan as the nutritious foundation for your family’s future. By incorporating key elements – like a will, trusts, powers of attorney and advance medical directives – you’re ensuring that your loved ones are well-cared for – just as you would nourish them with wholesome, healthy meals.

Much like planning a balanced diet supports long-term well-being, estate planning is about creating a lasting legacy that sustains and supports your family for generations to come. Whether it’s protecting your assets, minimizing taxes, or providing for your grandchildren, a thoughtful estate plan is the key ingredient for a healthy financial future.

wait until it’s too late to start planning. Contact South Tulsa Law

Arts & Entertainment/

Autumn Adventures

Enjoy These Can’t-Miss Festivals

Fall is festival season. Cooler temperatures tempt us to get out and have fun. Whether you’re looking for activities close to home, or you’re ready to do some exploring, entertainment options abound across the state and beyond. Here’s a list to get you started.

TULSA

October 12 – 13 Brush Creek Bazaar brushcreekbazaar.com

A family-friendly, outdoor festival with a mission, the annual Brush Creek Bazaar began almost half a century ago. Proceeds from the event, which features crafts, art, live music, and kids’ activities, benefit a residential home for at-risk youth.

October 17 – 20 Oktoberfest tulsaoktoberfest.org

For 45 years, Tulsa’s Oktoberfest has celebrated authentic Bavarian culture with food, music, and of course, beer. Ranked one of the top five Oktoberfests in the nation, the event features some 200 taps of German and local beer for the 21+ crowd, and arts, games, and competitions for patrons of all ages.

October 17 – 27

Turkey Mountain Haunted Trails & Fall Festival turkeymountainhauntedtrail.com

Take a spooky stroll along a three-quarter-mile trail at Turkey Mountain. Younger visitors, and those who prefer tamer options, can partake in carnival games, bounce houses, and petting zoos.

October 19

Kendall Whittier Art Festival visitkendallwhittier.com

Vendors, gallery shows, food trucks, live music, and plenty of kids’ activities are a great excuse to visit Kendall Whittier Main Street, one of Tulsa’s Certified Cultural Districts.

By Julie Wenger Watson

November 1 – 3

Fall Home Expo tulsahomeshows.com

Parking and admission for this event are free, and the show includes numerous home experts and exhibitors showcasing the latest home-related products and services.

November 22 -24

An Affair of the Heart aaoth.com

Billed as “a one-of-a-kind shopping event,” this is one of the largest arts and crafts shows in the United States, with over 800 vendor booths.

November 27 – December 1

USA BMX Grand Nationals usabmx.com

Tulsa is the USA BMX headquarters, and this fall, men and women from across the nation will compete in every age group for national titles and bragging rights.

SURROUNDING AREAS

October 5

Fall Festival & Dick Tracy Birthday Celebration Pawnee, OK (918) 762-4681

Celebrate the birthday of comic strip detective Dick Tracy with cupcakes, punch, a cop parade, and music in the hometown of Tracy’s creator, Chester Gould.

October 5

Grayson Filé Gumbo Festival Grayson, OK (918) 906-6299

Get your fill of gumbo in Grayson, one of Oklahoma’s 13 remaining Historical Black Towns. The free festival includes food vendors, a turkey shoot, live music, and kids’ activities.

October 4 – 6

Oklahoma Regatta Festival Oklahoma City, OK riversportokc.org

Celebrating its 20th anniversary, this celebration includes rowing, kayaking, dragon boating, and stand-up paddle boarding, attracting more than 1,000 rowers from across the country to compete in masters, collegiate, juniors, and corporate racing.

October 11 - 12

Watonga Cheese & Wine Festival

Watonga, OK (580) 623-4651

What’s not to like about a festival centered around cheese and wine? There are also crafts, quilt and fiber arts, music, and amusement rides.

October 11 – 13

Oklahoma Highland Gathering

Choctaw, OK unitedscotsok.com

Immerse yourself in Scottish and Celtic culture, while enjoying food, games, and music. Festivities kick off with a traditional Scottish fire ceremony followed by folk music, singing, dancing, and storytelling.

Stunning views of hot air balloons at the Poteau BalloonFest

Photo courtesy of facebook/PoteauBalloonFest

October 19

Stockyards Stampede

Oklahoma City, OK stockyardscity.org

Celebrate Oklahoma’s Western heritage in the state capital’s historic Stockyards City District. The event begins with a parade of longhorn cattle, followed by chuckwagon cooking and live music. Don’t miss the Little Ms. and Mr. Stockyards pageant.

October 18 – 19

Poteau BalloonFest

Poteau, OK poteauchamber.com

Amidst a backdrop of gorgeous fall foliage, hot air balloons fill the sky. Other activities include monster truck rides, games, and carnival rides along with arts and crafts vendors.

October 19

Guthrie Wine Festival

Guthrie, OK heirdevents.com

A free, outdoor festival in downtown Guthrie, the event features over 75 vendors of wine, beer, crafts, home décor, woodworking, jewelry, clothing, food, and art.

October 26 – 27

Route 66 Pecan & Music Festival

Claremore, OK rt66pecanfest.com

Just off historic Route 66, this family-friendly festival includes a pie-eating contest and pumpkin painting, along with food, music, games, and more.

REGIONAL

October 17 – 20

War Eagle Craft Fair Hindsville, AR wareaglefair.com

Set against the gorgeous colors of fall, this 70-year-old festival in the Ozarks showcases more than 250 booths of handcrafted products displayed by the artisans who created them.

October 12

Heartland Book Festival

Kansas City, MO heartlandbookfest.org

A literary festival full of panel discussions, presentations, and vendors, celebrating the people and ideas that shape books and society.

October 26 – 27

Monster Match Pickleball Tournament

Bentonville, AR peelcompton.org/events

Teams are encouraged to dress in costume for this pickleball tournament with divisions for all levels of play.

Book Club/

Brawling, Complicated American History

SOMETHING EXTRA

H. W. Brands will be in Tulsa on December 5 (black tie gala) and December 6 (free public presentation) to receive the Peggy V. Helmerich Distinguished Author Award presented by the Tulsa City-County Library and Tulsa Library Trust.

For more information, visit tulsalibrary.org/helmerichaward or call (918) 549-7323.

Roiling politics and heated elections have dominated the news for so long, I took a break from them to read some American history. If I thought I would find the past to be a kinder, gentler time I was wrong.

“Founding Partisans”

American historian H. W. Brands’ latest book is “Founding Partisans: Hamilton, Madison, Jefferson, Adams and the Brawling Birth of American Politics.” Note the word “brawling.”

Brands skillfully brings alive this cast of friends and foes in all their genius, eloquence, patriotism, and machinations as they struggle to write the Constitution of the United States and create a new government. We see their varied personalities: dignified George Washington, pugnacious John Adams, reserved Thomas Jefferson, ambitious Alexander Hamilton, and thoughtful James Madison. Has there ever been a greater collection of minds?

They loathed the idea of partisan politics, which they saw as destructive, and hoped the nation would avoid it. (Stop laughing.) Some thought the populace could rule itself; others thought they needed strong leaders. One hotly debated issue was the length of service for senators and the executive office of president. Six years? Elected for life? (Sit back and think about that.)

Slavery was an issue that threatened even then, in 1787, to divide the Southern states

from the New England states. Some of the founding fathers were slave owners themselves (Washington, Madison, and Jefferson.) The issue was so combustible that the words “slave” and “slavery” were not written into the Constitution. Euphemisms were chosen: “person held to service” and “other persons.” The authors kicked the can down the road and left the issue to individual states to decide.

Brands excels at translating the language of the polysyllabic, complex sentences of 18th-century statesmen for modern readers. The English they spoke is different from ours today. As Brands explains, “Washington asked for more tolerance and less certitude among his advisors.” He then tells us what Washington wrote: “Without more charity for the opinions and acts of one another in governmental matters, or some more infallible criterion by which the truth of speculative opinions, before they have undergone the test of experience are to be forejudged than has yet fallen to the lot of fallibility, I believe it will be difficult if not impracticable to manage the reins

Bonus Content

of government or to keep the parts of it together.” There’s much more to Washington’s sentence.

This fine history book reminds us that they were inventing a new form of government and a successful outcome was never guaranteed, which is why this nonfiction reads with the drama of a novel.

“American Sphinx”

To learn more about these historic figures, I watched the streaming miniseries “John Adams” starring Paul Giamatti as he embodied the short-tempered patriot. Then I read the 1998 biography “American Sphinx: The Character of Thomas Jefferson” by Joseph J. Ellis. Jefferson was surely the most complex and fascinating of our founding fathers. He was not an effective public speaker, yet he was a gifted writer. Ellis says “his mastery of language was unmatched by any subsequent American president save Lincoln.”

The best horseman in Virginia, reserved and elegant to the point of effete, he had a taste for fine living but was an unlucky farmer and spendthrift. He was an adamant Francophile, sentimental, enigmatic, and brilliant. Hamilton called him “a contemptible hypocrite,” and another critic said he was a dangerous lunatic. (So much for the myth of refined history.) Some historians consider him the most important of all the American presidents. Ellis presents this complex man in a superbly written biography that deservedly won the National Book Award.

H.W. Brands

Joseph J. Ellis

Savory Scenes

Tulsa Historical Society & Museum • 2445 S. Peoria Ave., Tulsa All photos courtesy of

Teachers and students at the Children’s Day Nursery decorate their classroom circa 1960.

Children are pictured at Crutchfield Park in Tulsa during a 1982 party celebrating the end of filming “The Outsiders” movie. Women watch as a representative from Public Service Company of Oklahoma demonstrates a new electric range in 1950.

This Month in History

OCTOBER 1, 1890

Yosemite National Park Established Due to sheep grazing overrunning the wilderness surrounding Yosemite Valley, environmentalists lobbied for national park status. Congress designated over 1,500 square miles (about the size of Rhode Island) to become Yosemite National Park. President Benjamin Harrison’s signature made it official, and the area became America’s third national park. Over four million annual visitors adore the sights including Yosemite Falls and groves of giant sequoia trees.

OCTOBER 3, 1863

President Lincoln Proclaims

Official Thanksgiving Holiday While expressing gratitude for the Union soldiers of Gettysburg, President Lincoln declared America would celebrate an official Thanksgiving holiday on November 26, 1863, and the holiday would fall on the last Thursday of November every year. George Washington had encouraged an official celebratory day of thanksgiving, but it had not been made an annual event.

OCTOBER 15, 1973

Dolly Parton Releases “Jolene”

The country music icon debuted the hit single, “Jolene,” four months before the release of her 13th studio album with the same title. The lyrics were inspired by a redheaded bank teller who flirted with Parton’s husband. The name came from a little girl named Jolene who asked Parton for an autograph. Parton thought her name was pretty and told her she would write a song about it.

OCTOBER 24, 1901

First Barrel Ride Down Niagara Falls

Annie Edson Taylor became the first person to take a plunge down Niagara Falls in a barrel when she chose to take the ride on her birthday. The 63-year-old widowed schoolteacher needed money and sought fame, so she came up with the idea for the stunt. The wooden pickle barrel was lined with cushions and a leather harness, and she successfully reached the shore alive.

OCTOBER 25, 1881

Pablo Picasso Born

World-renowned artist Pablo Picasso was born in Malaga, Spain. His father was a professor of drawing and raised his son for a career in academic arts. Picasso held his first exhibit at age 13 but later quit art school to experiment with modern art styles. His legacy consists of over 50,000 pieces in various mediums and styles. He created art until he died in 1973 at age 91.

OCTOBER 29, 1998

John Glenn Returns to Space

Almost 40 years after becoming the first American to orbit Earth, Senator John Glenn, Jr. was launched into space again aboard the space shuttle Discovery. At age 77, Glenn was the oldest human at the time to ever travel in space. He joined the mission as part of a NASA study on the aging process and health issues associated with aging.

BOOKS

Oklahoma Author Releases

Sixth Novel

Jonita Mullins has released her sixth novel The Tearful Trail. During their removal from Mississippi, the Choctaws face the coldest winter in decades. Will all be lost in the ice-choked river? Will danger await them when war erupts on the prairie? Order today from Amazon.com/author/jonitamullins

CARPET CLEANING

ALL PRO Carpet Cleaning Senior and caregiver discounts. Carpet, furniture, rug cleaning. Pet odor removed and Teflon protectant available. Emergency water extraction. Residential and commercial services. Professional truck mount steam cleaning. Carpet repairs and restretching. Prompt, professional, quality service at a fair price. Certified, insured. Veteran owned and operated. Call Thomas Fink, owner/technician, for free estimate (918) 636-6303.

CEMETERY LOTS

Across from the Chapel – Memorial Park

Three plots across from the chapel in Memorial Park Cemetery. Located in section 12 Sunset Garden, lot 221, space 1, 2 & 3. All three lots $4,050. Contact Jeff at (405) 595-6351 for more information. If no answer, please leave name and number.

Calvary Cemetery – Garden of Gethsemane

Located at E 91st ST & S Harvard Ave, Tulsa. Two plots in Section 11, lot 245, spaces 7 and 8. Calvary’s current retail price $3,500 each, we are selling both plots for $5,000. Call (918) 510-3711 for more information.

Floral Haven – 2 Single-Spaced Plots

Lot 546A, Space 1 & 2 in Veterans Extension, the garden behind the Bell Tower. Can double stack and nonveterans are allowed. Current retail price is $2,400 each in this garden. Will sell both lots $2,200 total-closing costs included. Call (918) 734-9656.

Memorial Park

Cemetery – Hillside East

3 plots available in the Hillside East area directly off Memorial Drive. Section 37, Lot 46, spaces 4,5 & 6. Beautifully established area. Asking $2,000 each. Please contact Shannon via text or call (918) 520-1967.

Memorial Park and Floral Haven Plots

Desirable Bell Tower area at Memorial Park. 4 plots with lawn crypts. Lot 122 spaces 3 & 4; Lot 128 spaces 1 & 2. Granite/ Bronze allowed. $2,000 each. Floral Haven: Garden of the Prophets 2 plots Lot

197-D spaces 3&4 $6,000 both. Transfer fees included. Call Mary (918) 855-0438.

Memorial Park Companion Crypt Memorial Park - Companion Crypt. Section 27, Unit 3, Row 23, Companion Crypt A. Current value - $10,925. Asking $10,500. Contact: johnholderman2@gmail.com.

Memorial Park – 4 Contiguous Plots

Four plots located in Section 15 near Lake of Enchantment. Will only sell as a group. $7,200. Leave message or text (936) 443-2344.

Memorial Park Garden of the Apostles

Four spaces in section 28, lot 111, spaces 1,2,7,8. Bronze only section. Current value $2,150 each. Will sell all four, or in pairs for $1,750 each. Call or text (918) 633-6138 with message ‘Memorial Park Lots’ and a call back number.

Memorial Park Lake View Gardens

A single burial plot section 26, lot 245, space 4 for $1,800. Call (918) 638-3982.

Memorial Park Plots at Big Discount!

Selling 4 burial plots at Memorial Park Cemetery. The plots are spaces 1,2,7,8 in Lot 133 in Section 28. Will sell in pairs or all four. Only $1,500 each! Big discount off retail price! Call (918) 521-0869.

Memorial Park – Price Lowered to Sell!

Two side by side plots in Parkview South Section 49; Lot 243; Spaces 7 & 8. Bronze markers only. Price for BOTH is just $1500, which includes the transfer fee. (New lots in this section currently sell for $2,850 each!) Call (417) 399-2361.

CLEANING

Live Beautifully! You Deserve It! Here at Moore Cleaning, we want your house to be beautiful. We have over 19 years experience, and references from our loyal customers. Also offering window cleaning and organizing. We customize our cleaning to meet your needs. Safely cleaning with masks and social distancing if preferred. Reasonable rates.Please call today to set up your appointment. Marybelle Moore (918) 671-5065. Marybellemoore111@gmail.com.

New Season Cleaning Service

New Season Cleaning Service offers residential housecleaning weekly or bi-weekly. Reasonable rates for a job well done. Accepting new customers!! Call Todd at (918) 630-0747. Visit www.newseasoncleaningservice.com or email newseasoncleaningservice@ gmail.com.

Window Cleaning. Housecleaning. Window Cleaning – I make your windows shine no matter what condition they are in. Chandeliers, light fixtures and mirrors. House Cleaning – can do on regular basis, move-in or move-out, construction clean, also will do curio/china cabinets and special projects. Experienced in all areas including detail and organization. Reasonable rates and references. Call (539) 664-1986.

COMPUTER SERVICES

Does Technology Frustrate You? Honest, patient, ethical help with your pc, modem, wifi, cell phone, email, streaming, camera, password recovery, etc. 30+ years of IT experience in Tulsa. Special rates for seniors.References available.Call or text Carmen Armstrong (918) 688-7453.

DAYTIME CARE

Daytime Care For Older

Loved Ones

LIFE’s Adult Day Health offers convenient, affordable daytime care at three locations in Tulsa and Broken Arrow. For more information, call LIFE’s Adult Day Health at (918) 664-9000.

ESTATE SALES

2MS Estate Sales...Tulsa’s Finest! Downsizing? Estate Liquidation? Let us take the worry away and maximize your return. No out of pocket expense. We specialize in senior transitions, with over 20 years in the senior housing market. My team includes realtors, moving company, senior housing and attorneys if needed. Please contact Michelle Reed (918) 691-5893 or Atulsa@aol.com also Facebook 2MSestatesalestulsa for a free consultation.

FINANCIAL INSURANCE

A New Medicare Plan!

Do you know about the new Medicare Supplement Birthday Rule? Each year, starting on your birthday, you have 60 days to shop and enroll into a different Medicare Supplement plan with no medical questions! Find out more by calling MedicarePrepare at (918) 420-9999. Our local agents can answer your questions and may be able to save you money on premiums.

Medicare Assistance Program (MAP) at LIFE Senior Services provides accurate information, counseling and assistance for Medicare beneficiaries, their representatives and persons soon to be eligible for Medicare. Call MAP at LIFE Senior Services (918) 664-9000 or toll-free at (866) 664-9009.

Mutual of Omaha

Life, Long Term Care, Medicare and Cancer/Heart Attack/Stroke Policies plus Reverse Mortgages. Local Agent, Cindy Johnson, (918) 619-5919 cell.

CLASSIFIEDS

GARDEN/LAWN CARE

AAA Lawns & More

Total tree and lawn care. Specializing in reasonably priced tree removal or trimming any size tree. Fence repair and installation. Insured, honest, experienced and dependable. Veteranowned. We are a small company with personal service. References available. FREE ESTIMATES. Call Larry. (918) 361-1299.

Garden Services

Flowerbed Design. Garden Installation – specializing in Butterfly & Earthkind gardens. Schedule garden maintenance. Weeding, mulching, annual color, Spring & Fall cleanup, hedge & shrub trimming, tree pruning, stone pathways. Call Charles (918) 636-0298.

Mower Repair / Maintenance

All brands – Riders, ZTRs, Walk-behinds, UTVs / ATVs. Top Quality work, ASE certified Mechanic. Pick-up and delivery available. Tulsa and surrounding counties. Maintenance specials include pick-up and delivery 10 a.m. to 7 p.m. Call Scott (918) 519-3869.

New Season Lawn & Tree Spring clean-up available. Mowing, trimming, leaf removal, hedge trimming, flower beds. Small tree trimming. We offer weekly, bi-weekly & year-round services. Best rates, senior discounts. Free Estimates. Accepting new customers!! Call Todd (918) 639-2262. Email info@newseasonlawnandtree.com, and check us out at www.newseasonlawnandtree.com.

New Season Tree Masters Specializing in tree removal and stump grinding. Tree trimming service available. Certified arborist on staff. Serving all of metro Tulsa with over 20 years’ experience. Fully insured. Free estimates. Contact us at info@newseasontreemasters.com or call Todd at (918) 934-4868. www.newseasontreemasters.com.

HOME REPAIR/REMODELING Allen’s Handyman Services of Tulsa

“Your Home Improvement and Repair Specialist.” 23 years serving Tulsa seniors. “One call can do it all.” 10% senior discount. Insured. All work guaranteed in writing. No pay until job is completed. Plumbing, drain cleaning, grab bars, electrical, carpentry, painting, seamless guttering installation/repair/cleaning. Dryer vent cleaning. Roof, tile and drywall repair. Wood siding/trim replacement. Deck repair, power washing, staining. Tree trimming. No job too small. Minimum charge for service. For free estimate, call Allen at (918) 630-0394.

Big C’s Plumbing Services Your one-stop-plumbing shop! Call us and I guarantee you will never have to call another plumbing company. Licensed, bonded and insured for

CLASSIFIEDS

your protection...Call (918) 855-9216, tell us you saw us in the Vintage Newsmagazine and receive an automatic 10% discount. Call us now.

Bumgartner Plumbing

Licensed, with over 40 years of experience. Rates are low and based on the job, not the hour. No service call fee or travel time charge. Senior and caregiver discount. Plumbing service and repair our specialty. Honest, professional service you can count on. Lic. #82750. (918) 355-4747.

Cory’s Painting and Repair

Call today for your free estimate! I’ve been making homes beautiful for over 30 years. Home repairs of all types.,References available. Ask me about my “lifetime warranty” paint special. Mention this ad for a 10% discount! Call (918) 946-1209.

Doc J’s Heat and Air LLC

Stay comfortable year-round with our trusted HVAC services! Discounts for seniors on heating, cooling, and maintenance. Keep your home’s climate just right. Call today for an estimate or repair. (918) 921-4240.

DRYWALL & PAINTING

New to the Tulsa area! I specialize in drywall repairs, wood repairs, matching textures, painting interior/ exterior. Insured and free estimates. Help us grow in the Tulsa community or in your community!! Call John at (918) 600-9129.

In a Jam? Services

Around the home repairs or replacements, inside and out. Fence Repair/Replacement, Power Washing, Gutter Cleanout, Garage/ Attic Cleanout, Haul-off, Leaf/ Snow Removal, Staining/Painting, Drywall Patching/Replacement, Tile/ Flooring, Deck Repair, and much more! No job is too small. Have any questions, please give me a call. Joe Moody (918) 740-7209 INAJAMSERVICES77@gmail.com.

JC Restores, LLC

Christ centered remodeling and construction service. We do everything from full home renovations to new construction. All flooring (tile, carpet, wood, etc), fence/deck, bathroom and kitchen, drywall, paint, landscaping, wheelchair ramps. Whatever you need we will take care of it. Including prayer! Call for free estimate (918) 509-5407.

KMS Heating & Cooling

Locally owned since 1979, KMS is proud to be your new HVAC provider! Your comfort is our top priority, and our team of experienced technicians and staff are dedicated to providing you with prompt, reliable, and personalized service for all your residential and commercial HVAC needs. (918) 834-7000. www.kmshvac.com.

Same Day Services

Light Hauling /Light Moving – help you rearrange room furniture, lawns-grass mowing/small paint jobs/cleanup/ fence repair/light

construction/sheet rock tile repair – We are honest and dependable. References. Call (918) 313-5230.

Scrap Metal Haul Off

Free haul off/pick up of appliances such as washers, dryers, refrigerators, air conditioners, hot water tanks and any scrap metal. Call John at (918) 313-4405.

LEGAL

75 Years Experience in Oklahoma Courts

Frasier Law Firm is a full-service Tulsa firm with decades of experience in all Oklahoma courts. We handle all matters, including probate, wills and trusts, personal injury and negligence cases. We have estate planning specialists. Reach us at (918) 584-4724 or frasier@tulsa.com.

Full Service Estate

Planning Law Firm

Trusts, Wills, Gift and Tax Planning, Powers of Attorneys and more! With offices in Sand Springs and Tulsa. Discount to Veterans and Retired Teachers. Willing to meet you in your place for no extra charge! Call Penni of the Skillern Law Firm at (918) 805-2511. www.skillernlaw.com.

Protect Your Family. Preserve Your Legacy. Whether you are planning your estate or need help with special needs trusts, South Tulsa Law will represent you effectively and compassionately. We work in all areas of estate planning, probate, trusts and trust litigation, and special needs trusts. Call (918) 512-1800 or visit www.southtulsalaw.com.

MOVERS

BISON MOVING TULSA

Family-owned local moving company, experienced with senior relocations. Packing, labor-only or full-service available, customized to your needs and budget. Competitive pricing; discounts available for veterans and first responders. Call us at (918) 800-4267 or visit our website at www.bisonmoving.com.

Tulsa Movers

Pianos, Office, Home. Load or Unload Rental Trucks. Low Rates. Free Estimates. 10% discount off every move! Dependable Movers! Call (918) 836-3225

NOTARY

Notary Services Available 24/7 Notary available. Never closed. Will come to your home. Will go to hospitals, nursing homes, private homes as needed. Call Joanne at (918) 282-8230.

PERSONAL ASSISTANCE

AFFORDABLE ORGANIZING

Too busy to stay organized? Overwhelmed? Return harmony to your home and life. We help with: Downsizing, relocating (pack & unpack), setting up home offices. Organizing one room or an entire house. Monthly maintenance. Disperse unwanted possessions.

Seasonal transitioning. Call Pat at Organize to Harmonize: (918) 200-5991.

Home Health Services

Tulsa’s Affordable Home Care offers compassionate, quality home care services to individuals. We provide the following services: personal care, bathing and dressing, companionship, exercise, grocery shopping, laundry, light housekeeping, medication reminders, meal planning and preparation, oral and personal hygiene, respite care for family caregivers. Please call (918) 622-7820 and schedule a free consultation!!!

Ms. PAC Ma’am - SENIOR RELOCATION SPECIALIST

Need help packing or organizing? I can pack boxes for moving, downsizing, or decluttering. I can help organize rooms, closets, attics, or garages providing you more space. Flexible hours - day or evening. Decades of experience. Boxes/bags provided upon request. References available. $25/hr - 2 hr minimum. Take that first step. Let’s talk. Call Jacki (918) 922-9558

The Best for Less

Seeking full-time private duty position in the home, or facility. Single person or couple. Please, only serious inquires. Call or leave message at (918) 644-7591.

WARSHAW GROUPADMINISTRATIVE SUPPORT

(1) SECRETARIAL: review and pay bills, balance checkbook, set up filing system, write letters, schedule appointments, create spreadsheets for budget. (2) GETTING FAMILY AFFAIRS IN ORDER: checklist, paperwork and documents needed. Warshaw Group, LLC, Bobbi Warshaw, MPH and Bob Warshaw, MBA. Contact at (918) 852-5302 or email bobbi.warshaw@att.net

PERSONAL SAFETY

Safety Grab Bar Supply and Installation

Including handicap accessories for Residential, Commercial, Decorative, Indoor/Outdoor, Stairways, Bathrooms, and more. Secure your space, whether existing, remodeling or new construction, we handle it all. Call before you fall! Free Estimates. Licensed & Insured with over 20 years experience. Grab Bars of Tulsa, (918) 619-7324.

PERSONAL SERVICES

Affordable Hairstyling In-Home or My Shop

With 37 years’ experience, I can help with all of your hairstyling needs. Men’s and women’s haircuts, specializing in seniors. I will come to your home or you can come to my shop. In-shop special: haircut $7 for first time customers only and perms for $50. Available Tuesday –Saturday. A Mane Event hairstyling, located near 11th and Yale at 937 South Canton. Call Mary Wilkinson \ at (918) 834-2686.

In Home Beauty Services of Tulsa

We provide haircutting services to our clients, men and women who are unable to leave their homes, are disabled, in hospice care, or independent living...$25 - $30. Pedicures also available…$45. We make it easy and come to you! Licensed. Contact Sherry (918) 630-6274.

In-Home Senior Care

Massage Therapy: Relieve pain, improve circulation, reduce stress. Hair Replacement: Natural-looking solutions, discreet appointments. Gentle, respectful care. Flexible scheduling. Competitive pricing. Call/ Text (918) 630-9645. Servicing Tulsa and surrounding areas.

Salon Retro

Hair care for men and women, specializing in senior clients. This month’s special - First time customers receive one of the following for $16: Haircut or Manicure. $50 for one cut and perm. Pedicures are $25. Very Experienced Hairdressers! In shop services only, come see us in Midtown at Highland Plaza, 5661 East 41st Street (corner of 41st and Hudson). (918) 742-3440.

PET CARE

Dog Walker

The Woof Pack Tulsa: Dependable dog walking services for your four-legged family in Tulsa. Helping you take care of your furry friends when you’re out! We offer dog walking and pet pop-ins. Insured. Call or text us at (918) 770-6699. Visit our website at www.thewoofpacktulsa.com.

Home Veterinary Care

Experience Tulsa’s most convenient veterinary service in the comfort of your own home. Our goal is to develop a personal relationship with each of our clients and patients. Contact us today to schedule your house call appointment. Call (918) 892-9382 or email DrFielstra@gmail.com or visit us at www.homevetcaretulsa.com.

REALTOR/REAL ESTATE

Mature Transitions of Tulsa Downsizing, Decluttering, Move Management, Estate Sales, Selling the Family Home. Call today (918) 309-6120. www.MatureTransitionsofTulsa.com.

SOCIAL

Seniors (50+)

We are a fun-loving group of seniors over 50. We meet every Thursday, 11:00 a.m. – 3:30 p.m. at the Golden Corral, 8144 East 21st Street. We eat at 11:00, have a short meeting and then play cards. Join us for great fun and fellowship. Questions, call Linda at (918) 955-9180.

STAYCATION GETAWAYS

The Place for Family Gatherings & Celebrations

Meadow Lake Ranch is the perfect place for family gatherings and celebrations. Go back in time with

fun activities including tomahawk throwing, archery, roping a straw steer, slingshots, BB gun range, cornhole, horseshoes and more!

Meadow Lake Ranch offers authentic log cabins complete with private patios and waterfront views. Also included in your stay is breakfast delivered to your cabin, plus bank fishing, walking trails, and s’mores by the fire! Celebrate, stay and create wonderful memories at Meadow Lake Ranch. 15 minutes west of downtown Tulsa. Book online or call Susie at (918) 494-6000. Visit www.Meadowlakeranch.com or email meadowlakeranch@cox.net

TRANSPORTATION

My Driver Transportation Service

Let me do the driving. To and from work, airport, shopping, errands, post office, appointments. Also, LIFT VAN transportation available. Able to assist getting to and from bed. Senior sitting. Also, small breed dog boarding. 20 years experience. CLEET certified and licensed. References. Member, Better Business Bureau. (918) 491-9929.

PREMIUM SENIOR TRANSPORT NOW AVAILABLE

Entrusted Transport provides non-emergency medical & senior transportation services throughout Oklahoma. Our drivers are courteous & highly professional. We assist riders all the way to check-in at your appointment OR to home, just like family would! Wheelchair vehicles available. Call (918) 290-3400, Schedule rides any date & time. EntrustedTransport.com.

VOLUNTEER

JUST DO IT!

If you’ve been looking for a way you can make a difference, consider joining the Millennium Hospice team as a volunteer. Caregiver relief is so important during this difficult time. Volunteers provide that by sitting with patients for an hour or so. Training is provided. (918) 493-6555.

Volunteer for LIFE

Discover the variety of volunteer opportunities that LIFE Senior Services has to offer. Whether you want to volunteer within the organization or with one of our local non-profit or public agencies, we can find the best fit for you. (918) 664-9000.

Vintage Friends

Pat Atkinson

In Honor of Roma Berry Campus

William Bailie

In Memory of Myrna Bailie

Linda Baker

In Memory of Charles D. Baker

Gloria and Esau Brooks

In Memory of Kenneth Leon Davis

Pamela and Dale Brown

In Memory of John Elder

Wanda Chambers

In Memory of Alice Saltz

Neville and Barbro Cox

In Memory of Stephen A. Collinson

Jean Eames

In Memory of Dr. Leonard Eames

Martha and Gary England

In Memory of John William Elder, Jr.

Maureen Getchell

In Memory of Darla Bennett

Jayne and Dale Gilsinger

In Memory of Vera Seketa

Frederick and Gerry Handy

In Memory of Charles P. Woods

Mae Hayes

In Memory of Geraldine Mouser

Pat Hibbard

In Honor of Donna Mancini

Margaret Hohmann

In Honor of All Who Donate to LIFE

Senior Services

Jerry Hughes

In Memory of Carole Hughes

Judith Janicke

In Memory of Jeanne and Richard Trumble

Thomas Kinsey

In Honor of Leroy Kinsey

Shirley McConnell

In Memory of Anna Townes

Doris McGuire

In Memory of Irvine McGuire

Bill and Julie McLaughlin

In Honor of John and Denise Redmond

Janet Moore

In Memory of Betty Inskeep

Kristen and Philip Nelson

In Memory of Sandra Vale Brown

Lois O’Neal

In Memory of Hazel Steinsick

JoAnn Owens

In Memory of James Owens

Brenda Pixley

In Memory of Barbara Britten

Carolyn Powers

In Memory of Robert Powers

OCTOBER ANSWERS

WORD CLUES: LETTER W

BAMBOOZABLES

Carolyn Powers

In Honor of Greg and Jeff Powers

Dolores Quinn

In Memory of Kenneth Quinn

Bernice Remington

In Memory of Jack Remington

R.L. Robertson

In Honor of Mrs. John Houston

Robertson

Kay Sandefur

In Memory of Don Lindquist

Jolene Sanditen

In Memory of Janet Kay Donovan

George and Kari Singleton

In Memory of John Elder

Christine Smith In Memory of Troy and Irma Smith

Margaret Sweatman In Memory of Velma North

Dortha Talley In Memory of Boyd G. Talley

Suzanne Tumy In Memory of Bob Tumy

Frank and Carol Weigle In Memory of Kay Berryhill

Richard and Peggy Ziglar In Honor of Martha Rains

Tribute donations to support the work of LIFE Senior Services SUDOKU

Your Oklahoma choice for Medicare Advantage.

Medicare annual enrollment begins October 15.

As Oklahoma’s largest locally owned health plan, CommunityCare offers you more—access to the doctors and hospitals you want, the state’s highest customer satisfaction rating†, and the benefits you’re looking for in a Medicare Advantage plan.

Join us at a seminar to get straight answers to your Medicare questions and learn more about Senior Health Plan, the Medicare Advantage plan from CommunityCare that offers plans with a $0 monthly premium*, a convenient Wallet Flex Card, over-the-counter benefits and more.

Tulsa CommunityCare Senior Center

4720 S. Harvard Ave., Ste. 103

Saturday, Oct. 12, 9:30 a.m.

Sunday, Oct. 20, 1:30 p.m.

Monday, Oct. 28, 5:30 p.m.

Saint Francis South | Bishops Building 10501 E. 91st St., 5th Floor Conference Room

Wednesday, Oct. 2, 3:30 p.m.

Wednesday, Oct. 9, 3:30 p.m.

Wednesday, Oct. 16, 3:30 p.m.

Wednesday, Oct. 30, 3:30 p.m.

Bristow

Crossroads Diner

120 W. 12th Ave.

Friday, Oct. 25, 10 a.m.

Broken Arrow

Ascension St. John Medical Building

1000 W. Boise Cir., Room 140

Wednesday, Oct. 2, 12:30 p.m.

Wednesday, Oct. 9, 12:30 p.m.

Wednesday, Oct. 16, 12:30 p.m.

Wednesday, Oct. 23, 12:30 p.m.

Wednesday, Oct. 30, 12:30 p.m.

Glenpool

Saint Francis Glenpool

140 W. 151st St. South 2nd Floor Conference Room

Tuesday, Oct. 15, 10 a.m.

Tuesday, Oct. 29, 10 a.m.

Owasso

Ascension St. John Medical Building 12451 E. 100th St. N., Room 170

Wednesday, Oct. 2, 9:30 a.m.

Wednesday, Oct. 9, 9:30 a.m.

Wednesday, Oct. 16, 9:30 a.m.

Wednesday, Oct. 23, 9:30 a.m.

Wednesday, Oct. 30, 9:30 a.m.

Sand Springs

Case Community Center

1050 W. Wekiwa Rd.

Tuesday, Oct. 22, 7 p.m.

Sapulpa

Sapulpa Elks Lodge

24 S. Poplar St.

Wednesday, Oct. 16, 10 a.m.

Wednesday, Oct. 30, 10 a.m.

Garvin,

Mayes,

Muskogee, McIntosh, Nowata, Okmulgee, Okfuskee, Oklahoma, Osage, Ottawa, Pawnee, Pittsburg, Pottawatomie, Rogers, Seminole, Tulsa, Wagoner

BONUS CONTENT

Food x FIGHTING INFLAMMATION

From Plate to Relief

Delicious Recipes to Sooth Inflammation

Slow-Cooker Chicken & White Bean Stew

The DASH Diet Recipe Courtesy of eatingwell.com

Ingredients

• 1-pound dried cannellini beans, soaked overnight and drained or 4-15 oz. cans of rinsed no-salt-added cannellini beans

• 6 cups unsalted chicken broth

• 1 cup chopped yellow onion

• 1 cup sliced carrots

• 1 teaspoon finely chopped fresh rosemary

• 1-4-ounce Parmesan cheese rind plus 2/3 cup grated Parmesan, divided

• 2 bone-in chicken breasts (1 pound each) or 2 boneless, skinless chicken breasts

• 4 cups chopped kale

• 1 tablespoon lemon juice

• ½ teaspoon kosher salt

• ½ teaspoon ground pepper

• 2 tablespoons extra virgin olive oil

• ¼ cup flat-leaf parsley leaves

Instructions

1. Combine beans, broth, onion, carrots, rosemary, and Parmesan rind in a 6-quart slow cooker. Top with chicken. Cover and cook on low until the beans and vegetables are tender, 7 to 8 hours.

2. Transfer the chicken to a clean cutting board; let stand until cool enough to handle, about 10 minutes. Shred the chicken, discarding bones.

3. Return the chicken to the slow cooker and stir in kale. Cover and cook on high until the kale is tender, 20 to 30 minutes.

4. Stir in lemon juice, salt and pepper; discard the Parmesan rind. Serve the stew drizzled with oil and sprinkled with Parmesan and parsley.

Superfood Salmon Salad

The Mediterranean Diet

Recipe Courtesy of eatingbirdfood.com

Ingredients

• 2-4-ounce salmon fillets

• 1 tablespoon avocado oil

• Sea salt and pepper, to taste

• 4 cups baby kale plus romaine, or spring mix

• 2 cups sweet potato croutons

• ½ avocado, sliced

• ¼ cup pickled red onions

• ¼ cup crumbled feta

• 2 tablespoons pepitas

• Lemon vinaigrette dressing

Instructions:

1. Make pickled red onions, lemon vinaigrette dressing, and sweet potato croutons.

2. Season salmon filets with sea salt and ground pepper. Heat oil in a large skillet (a cast-iron works great) over medium-high heat. Place salmon in pan, skin side up for about 4 minutes or until the flesh is golden brown. Turn and cook until salmon is medium-rare, about 4 more minutes.

3. In a salad bowl, toss greens with sweet potato croutons, pickled red onions, feta, and pepitas.

4. Divide between two plates. Top salad with salmon and avocado then drizzle with the lemon vinaigrette. Season with additional salt and pepper, to taste.

Salad Toppings

Sweet Potato Croutons

Ingredients:

• 2 cups chopped sweet potatoes, about ¼ inch

• 2 teaspoons avocado or coconut oil

• Sea salt, to taste

Instructions:

1. Preheat oven to 450° F.

2. Coat sweet potato chunks in oil and sprinkle with sea salt.

3. Spread chunks over a parchmentlined baking sheet or baking stone and roast for 20 minutes, or until potatoes are brown on the edges and have a little crunch on the outside. Stir/toss potato chunks once mid-way through baking.

4. Serve immediately. These are meant to be made and eaten right away. You can make them in advance, but they will not stay crunchy.

Lemon Vinaigrette Dressing

Ingredients:

• ¼ cup apple cider vinegar

• 2 tablespoons fresh lemon juice

• 2 tablespoons water

• 1 tablespoon Dijon mustard

• 2 teaspoons honey or maple syrup, or stevia, to taste

• 1 teaspoon dried oregano, or 1 tablespoon fresh oregano

• 1 clove garlic, minced

• ½ teaspoon sea salt

• ¼ teaspoon black pepper

• ½ cup + 2 tablespoons olive oil

Instructions:

1. Whisk together all ingredients except the olive oil in a small bowl.

2. Slowly pour olive oil into the bowl and whisk together until emulsified.

3. You can also blend everything in your blender or shake the dressing together in a jar.

Quick Pickled Onions

Ingredients:

• ½ cup apple cider vinegar

• 1 cup water

• 1 tablespoon maple syrup, coconut sugar or any sugar you have on hand

• 1 ½ teaspoons sea salt

• 1 red onion, thinly sliced

Instructions:

1. Add vinegar, water, sugar and salt to a bowl and whisk together until the sugar and salt have dissolved.

2. Place onion slices in a mason jar.

3. Pour vinegar mixture on top, making sure all onion slices are covered with liquid. Let mixture sit at room temperature for 1 hour before covering and placing in the fridge.

Slow-Cooker Beef Stew

The Paleo Diet

Recipe Courtesy of wholekitchensink.com

Ingredients:

• 1.5–2 pounds beef stew meat, roughly chopped into 1–1 ½-inch cubes

• 1-pound baby blond potatoes, halved or quartered

• 1-pound carrots, peeled and roughly chopped into 1-inch pieces

• 1 yellow onion, diced

• 3 tablespoons minced garlic

• 3 tablespoons chopped fresh parsley

• 6 oz. can tomato paste

• 1.5 tablespoons coconut aminos

• 1 teaspoon salt

• 1 teaspoon pepper

• 2.5 - 3 cups beef broth (can substitute chicken broth)

• 1 cup frozen peas

• Optional: 2 tablespoons arrowroot flour dissolved in 2 tablespoons of water to thicken

• Optional: 1.5 cups chopped green beans

Instructions:

1. Place all ingredients into the slow cooker, except for the peas. Stir to combine everything and cover with the lid.

2. Cook on high for 3 - 4 hours, or on low for 6 - 7. In the last 30 minutes of cooking, add the frozen peas and stir to mix into the stew. If you want to add the thickener, whisk it into the slow cooker at this time. Cover with the lid and let the peas heat through.

3. Add any additional salt to taste, and serve with additional chopped parsley if desired.

Causes

Increased Risk for Inflammation

Sheet Pan Butternut Squash Breakfast Hash

The Auto Immunit Protocol Diet (AIP)

Recipe Courtesy of healmedelicious.com

Ingredients:

• 1 lb. ground pork, turkey, or chicken

• 1 apple, medium

• 3 cups butternut squash, peeled and cut into ¼-inch cubes

• 2 cloves garlic

• ½ teaspoon garlic powder

• ½ teaspoon onion powder

• ½ teaspoon rosemary, dried

• ¼ teaspoon sage, ground

• ½ teaspoon thyme, dried

• 1 yellow onion, medium

• ½ teaspoon red pepper flakes (omit for AIP diet)

• 1 ½ teaspoon sea salt

• 3 tablespoons olive oil

• 3 cups spinach or other leafy green, roughly chopped

Instructions:

1. Mix ground meat with olive oil, onion, garlic, salt, and dried seasonings.

2. Peel and cube butternut squash, dice apple, and roughly chop spinach. Then, toss with olive oil and salt.

3. Spread the seasoned meat and veggies in an even layer on the sheet pan. You may need to use two baking sheets to avoid crowding.

4. Bake in the middle rack of the oven, preheated to 425° F., for 20-25 minutes. Stir halfway to ensure even baking.

Chronic stress