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FOR THE ACTIVE, EXPERIENCED CENTRAL OREGONIAN • HEALTH, LIFESTYLE, ENTERTAINMENT & ADVICE

Ageless WINTER 2015

THE

NOTABLES A local band with plenty of swing

GET ON UP AND DANCE! WHAT IS THE VANCE STANCE? 7 FOODS FOR ENERGY & LONGEVITY

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Ageless

Winter 2015

Ageless Features For the Love of Music .................................................5 The Notables aren’t your average musical group, and the songs they play will have you swingin’ and dancin’ the night away.

The Missing Piece..................................................... 12 Vance Bonner does’t want anyone to feel like they can’t do what they love, so she set out to change the way people sit, stand and walk.

Misleading Labels.....................................................22 “Low Sodium.” “Heart Healthy.” “Low Fat.” It all sounds good for you, but is it true? In most cases, be sure to read the fine print.

Information & Advice Contributors ................................................................................. 4 Get on Up and Dance! ................................................................. 8 Fitness: The Vance Stance ..........................................................15 Eating Right, Eating Well ............................................................16 Out & About: Mountain Serenity................................................19 What’s Next? After Retirement .................................................. 20 Medicare Advice: Staying Alive ................................................. 26 Legal Advice: Estate Planning for 2015 ..................................... 28

COCOA News Programs That Make a Difference ............................................. 30 Making Healthy Choices: Good Eating Habits............................31

An award-winning magazine featuring health, entertainment, lifestyles and advice for the active, 50-plus Central Oregonian. Ageless

is a product of The Bulletin’s Special Projects Division, 1777 SW Chandler Ave., Bend, OR 97702, and printed by Northwest Web Press, www.northwestwebpress.com. Ageless is produced in partnership with the Central Oregon Council on Aging. All content is the property of The Bulletin/Western Communications, Inc. and may not be reproduced without written permission.

Ageless Staff Members Martha Rogers, Special Projects Manager Althea Borck, Special Projects Editor Stacie Oberson, Special Projects Coordinator Kevin Prieto, Special Projects Image Coordinator Kari Mauser, Special Projects Associate Editor Clint Nye, Graphic Designer Jay Brandt, Advertising Director Steve Hawes, Advertising Sales Manager Story ideas may be submitted for consideration to Althea Borck, managing editor. Contact her at 541-383-0379 or via email at aborck@bendbulletin.com. For advertising, call 541-382-1811. Published Saturday, January 24, 2015

To subscribe or learn more about all our publications, please call 541-385-5800 or visit us at www.bendbulletin.com. Cover photo of Tom Foote by Kevin Prieto.

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Ageless CONTRIBUTORS GREGG MORRIS is a local freelance writer and musician. You can find him around town finishing articles at the local tea shop, performing with his band Organic Music Farm or homeschooling his 10-year-old daughter. Supposed free time is spent in the woods with his wife and daughter or skillfully executing his duties as a member of the Deschutes County Search and Rescue team.

Writer and singer/songwriter LAUREL BRAUNS is a regular contributor for The Bulletin, Central Oregon Magazine and Northwest Travel. She specializes in outdoor writing and has published articles about her paddling adventures in Panama, Alaska and the Grand Canyon. Her most recent collection of songs, “House of Snow” was produced by the Portland Cello Project and features members of the Decemberists and Horsefeathers.

A lover of yoga, coffee and nature, LINDY CALLAHAN feels right at home in the Pacific Northwest. Originally from Utah, she fell in love with Oregon and moved here five years ago. When she isn’t writing or devouring a book on the alpaca farm where she lives in Bend, Lindy also enjoys hiking, paddleboarding, snowshoeing, and road tripping around the state with her husband Mike and dog Phil Collins.

LAURA KESSINGER is a native Oregonian who lives in Bend. Eighteen years ago, her solar-powered smoothie cart was a bit ahead of trend, so she now spends her time working in restaurants, writing about food, narrowly avoiding parking tickets and embarrassing her kids with public displays of awesomeness.

ANNISSA ANDERSON, a freelance writer and PR consultant, also studied culinary arts and worked as a pastry chef in another life. She now writes regular food and nutrition articles for The Bulletin. When not researching food trends and recipes, she prefers to spend her time with her husband and young son exploring Central Oregon’s lesser-known natural spaces.

DAMIAN FAGAN is a freelance writer and COCC Community Learning instructor. He enjoys birding and botanizing while hiking in Central Oregon’s wild lands. He lives in Bend with his wife, Raven, and their big nutty dog, Thielsen.

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For The

LOVE

OF MUSIC The Notables bring the retro sounds of swing to life in Central Oregon. by Laurel Brauns, for The Bulletin Special Projects photos by Kevin Prieto

Tom Foote Ageless | Page 5

mericans want to dance again, and we’re not talking about some new fangled moonwalk for millennials. Big band music of the 1920s, ‘30s and ‘40s is back in a big way. Here in Central Oregon, The Notables, a band made up of more than 20 classical and jazz musicians, is bringing swing favorites back to life under the guidance of Seattle transplant and jazz aficionado Marvin Thomas. “Our favorite gigs are where everyone is dancing,” Thomas explained. “Then we know we have hit it just right with tune selection and tempos … The band feeds off the enthusiasm of the crowd, and we always play better.” While the band has yet to capture the attention of Bend’s younger set as swing has done in cities such as Seattle and Portland, the older set enjoy The Notables at venues including The Belfry in Sisters and Sunriver Resort’s Great Hall, where they dance the night away to the enchanting notes of Count Basie, Duke Ellington and Glenn Miller. Dancing venues offer a great outlet for the band’s music, but Thomas said the musicians also love playing at the many local summer festivals. Whether they’re at the Music on the Green in Redmond or the Picnic in the Park in Prineville or even at the Deschutes County Fair & Rodeo, the events give the band a chance to bring their audiences all the best music from the past. Like almost all the members of the band, Thomas has been playing music since high school. He organized a swing band at a young age, joined a musician’s union, and later ran a popular Seattle jazz club, all while paying the bills as a pharmacist by day. His son shared his passion for this style of music, eventually making his living from it and collecting hard-to-find swing music scores along the way. With his son’s collection of rare music scores in hand, Thomas moved to Bend 10 years ago, hoping to form a

music group. But, it wasn’t until the right combination of musicians came together as an offshoot of the Cascade Horizon Band four years ago that a professional group became possible. The Notables come from a surprising range of backgrounds, including two NASA engineers, a mail carrier, a chemistry teacher and an artificial limb manufacturer. What they share is a genuine appreciation for the music they create together and an understanding that they are part of something unique to Central Oregon. Today many of the members consider The Notables to be one of the most important elements of their social lives and musical fulfillment. “This music makes me happy. I love making other people so happy when they dance,” said Karen Larson. Larson played the trombone throughout high school and college, but put the instrument down for most of her adult life to raise a family. Joining The Notables gave her a reason to pick it up again. Today, she appreciates the difficulty and challenge of the band’s repertoire. Outside of practice and shows, she enjoys the friendships that emerged through connecting with other band members, meeting some of the women from the trombone section for regular lunch dates. Bob Shimek, one of the band’s trumpet players who frequently takes the spotlight on solos, shares the sentiment that swing music is “happier.” His children, ages 29 and 32, both dance regularly in the Seattle swing scene, and he’s been playing in bands like The Notables for most of his life. Shimek is not in it for the challenge, he said, but because he loves the music and working with Thomas. “Marvin took something that did not exist before he got a hold of it and created it,” Shimek said. “He sets a good example; he’s a good leader with a good sense of humor. His priorities are

“I still get goose bumps when I hear the smooth sound of the band and realize I’m part of it.” Page 6 | Ageless

Cliff Robison

‘It Don’t Mean a Thing if it Ain’t Got That Swing’ The sound of swing music transports listeners back to a time in American history before the Second World War and on through the 1950s. The style is named for the “swing feel” or emphasis on the offbeat (the “and” beat), as opposed to classical music, which holds to the “one-two-three-four” feel. The strong rhythm section creates the foundation for brass instruments such as trumpets and trombones, and wind instruments including saxophones and clarinets. Swing bands usually feature soloists (such as Louis Armstrong) who improvise over the melody. After WWII, pop vocalists took center stage in swing music and were lead by Frank Sinatra, Judy Garland and Ella Fitzgerald. Learn more about the genre by watching movies such as “Beyond the Sea” (2004) or “Swing Kids” (1993). Or better yet, put on your dancing shoes and catch the next gig by The Notables, Central Oregon’s own swing band.

Visit www.thenotablesswingband.org for more information and a schedule of shows.

Marvin Thomas

right. He’s more interested in having fun than being perfect.” Shimek’s mastery of the genre is the exception rather than the rule in The Notables. Many members, especially those with a classical background, struggled at first to understand the nuances of jazz and swing. Saxophone player Karen Pagen went so far as to study jazz technique with local instructor Andy Warr. “There are different accents on the notes, and a different feel … I had to learn doodats,” she explained.

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“We’re a swing band made up of classical musicians,” John Aklonis, a tenor sax player, explained. “Swing is a different language … you read the same music, but you don’t play it the same way. It has more to do with feel. Very few of us knew how to play this stuff, and Marvin taught us how to do it.” While the musical challenge and the bonds of friendship inspire The Notables members, they are also motivated by the causes their concerts benefit — 100 percent of proceeds from the concerts are dedicated to helping others, such as local veterans groups and music education programs for youth. From care packages for troops, to student tuition for band camp, the musicians know their songs are providing more than just a night out on the dance floor. Aklonis always dreamed of playing in a band like The Notables and said the experience has been spectacular. “We usually start each gig playing Glenn Miller’s ‘Moonlight Serenade,’” said Aklonis. “I still get goose bumps when I hear the smooth sound of the band and realize I’m part of it.”

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Get on up and DANCE!

This year, strap on some dancing shoes or pick up an instrument at Bend Senior Center. by Lindy Callahan, for The Bulletin Special Projects / photos by Kevin Prieto

Getting in shape, learning something new and enjoying life to the fullest. These are all common resolutions people commit to at the beginning of a new year. Resolutions are not for everyone, but regardless, trying something new can be a nice change of pace. When looking for that something new, the dance and music classes offered by the Bend Senior Center are worth considering. Each of these activities can enrich life by providing the opportunity to meet and socialize with others within the community, while also working to benefit mental and physiPage 8 | Ageless

cal well-being. The classes are targeted toward all skill levels, making it a great way to try things out for the first time or keep improving. Brenda Chilcott, program coordinator at the senior center, said the classes have become a popular choice among adults within the community. “I think that the popular ‘Dancing with the Stars’ television program has fueled an interest in dancing,” said Chilcott. “We have had ballroom dance classes for more than 10 years, and they are becoming more popular

“This gives people from the class an opportunity to play and learn from others.”

than ever before. The ukulele classes have been really popular as well because they are just plain fun! Who doesn’t like to make music and have a good time?” All of the classes are focused on just that — having a good time while learning something new. For those who have never played an instrument before, the ukulele is a good choice because it is inexpensive and considered by many to be fairly easy to learn, according to Chilcott. Learning to play an instrument engages multiple areas of the brain at once. This strengthens the communication between the left and right sides of the brain, enhancing memory, concentration and coordination. Bend Senior Center offers two different ukulele classes. Ukulele I is for beginners, with a focus on mastering the basics, while Ukulele II is for people who already have some experience, allowing students to begin mastering more advanced chords and strumming techniques. There are even a few ukuleles available to borrow, so students can experiment before committing to purchasing one of their own. For students who take some classes and decide they really enjoy playing the ukulele, the Bend Ukulele

Group jams together once a week. “The Bend Ukulele Group is a great support,” said Chilcott. “This gives people from the class an opportunity to play and learn from others.” The rhythms and technical skills learned in music classes may lead students to the dance floor. “Dance is important on many different levels,” said Gwendolyn Mae, dance instructor and owner of the Black Cat Ballroom in Bend. “It is a fun exercise that also uplifts the soul. I find it impossible to be in a bad mood while dancing!” Mae has been a dance instructor for more than 20 years and teaches a few of the ballroom classes at the Bend Senior Center. She also teaches classes that are promoted through the Bend Senior Center at her own, newly opened dance studio. Another dance instructor at the Bend Senior Center, Sean Meehan, said he has become one of the busiest dance teachers in Central Oregon. It has been a great way for him to share his passion for dance with others. “Teaching at the senior center is one of my favorite things,” said Meehan. “I love seeing my students’ eyes light up when they ‘get it.’” From beginning ballet, to the waltz or the foxtrot, to Latin styles such as tango, rumba and the

Dance and Music Classes

Bend Senior Center offers a variety of classes and workshops for adults of all ages and abilities. A free dance occurs from 1-2:30 p.m. every Thursday, and on the first Sunday of the month, The Notables swing band performs from 2-4 p.m. for $5 per person. Not all classes are located at the senior center. ID is in-district pricing; OD is out-of-district pricing. For more information, visit www.bendparksandrec.org/senior_center/.

Beginning Ukulele I

West Coast Swing II

Bend Senior Center Fee: $35 ID, $42 OD per session Day/Time: 5:30-6:30 p.m. Wednesdays Upcoming Sessions: Feb. 4-25, March 4-25, April 1-22, April 29-May20

Bend Senior Center Fee: $49 ID, $59 OD per session Day and Time: 7-8:20 p.m. Mondays Upcoming Session: May 4-25

Beginning Ukulele II

Black Cat Ballroom Fee: $40 ID, $48 OD per session Day and Time: 6:30-8:30 p.m. Wednesdays Upcoming Session: Feb. 4-25 (no class Feb. 18)

Bend Senior Center Fee: $35 ID, $42 OD per session Day and Time: 6:45-7:45 p.m. Wednesdays Upcoming Sessions: Feb. 4-25, March 4-25, April 1-22, April 29-May 20

East Coast Swing II Bend Senior Center Fee: $49 ID, $59 OD per session Day and Time: 7-8:20 p.m. Mondays Upcoming Session: Feb. 2-23

Tango

Beginners Rumba

Foxtrot Black Cat Ballroom Fee: $50 ID, $60 OD per session Day and Time: 6:30-8:30 p.m. Wednesdays Upcoming Session: March 4-25

Waltz

Bend Senior Center Fee: $49 ID, $59 OD per session Day and Time: 7-8:20 p.m. Mondays Upcoming Session: March 2-23

Black Cat Ballroom Fee: $50 ID, $60 OD per session Day and Time: 6:30-8:30 p.m. Wednesdays Upcoming Session: April 1-22

West Coast Swing I

Cha Cha

All Adults Bend Senior Center Fee: $49 ID, $59 OD per session Day and Time: 7-8:20 p.m. Mondays Upcoming Session: April 6-27

Black Cat Ballroom Fee: $50 ID, $60 OD per session Day and Time: 6:30-8:30 p.m. Wednesdays Upcoming Session: May 6-27 Ageless | Page 9

“It is a fun exercise that also uplifts the soul. I find it impossible to be in a bad mood while dancing!”

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cha-cha, the senior center has it all. There are weekly zumba and line-dancing classes offered as well, for those who aren’t interested in dancing with a partner. Most popular, however, are the swing dance classes, which coincide with the monthly dance night featuring local band The Notables. Dance night takes place the first Sunday of every month, and the classes offer people the opportunity to learn some moves before attending. The Lindy Hop, which originated in the Harlem jazz clubs of New York during the 1920s and ’30s, is known for wild arm and leg movements and fast music. East Coast Swing, also known as the jitterbug, evolved in the 1940s and is noted for its large circular movements around the dance floor, while West Coast Swing, originating at a similar time, is more formal than the other styles. No experience or partner is required to attend these classes, and just like playing an instrument, dancing has great benefits for men-

tal and physical health. Dancing can improve cardiovascular health, reducing the risk for heart disease and obesity. It can also increase muscular strength and flexibility and even reduce the risk of osteoporosis. Social dancing is also great for the brain. Studies have found that it can protect against dementia and Alzheimer’s disease, as it requires the use of multiple parts of the brain, just like playing an instrument. “It’s such a joyful social activity,” said Mae. “I have seen people who have a hard time walking get up and dance without problems.” Mae recalled a man named Harry Fuller who comes regularly to her dance classes. “He has probably been dancing longer than anyone else in town, dancing through the swing era in his youth,” said Mae. “Dancing definitely keeps you young. I know some people like to say they can’t dance, but I have been teaching for 20 years, and I have never met anyone who couldn’t learn.”

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THE MISSING

PIECE Vance Bonner, creator of the Vance Stance, believes everyone should be able ‘to do what you love until you die.’ by Gregg Morris, for The Bulletin Special Projects photos by Kevin Prieto

LEARN A FEW POSES AND TIPS FROM THE VANCE STANCE ON PAGE 15. Page 12 | Ageless

“Dr. Bonner is a force of nature. She encourages and pushes you to do things beyond what you thought you were capable of doing. It’s incredible.”

n 1974, Vance Bonner, who holds a doctorate in health sciences from Columbia Pacific University, returned to the United States and settled in New York City from a post-collegiate stint of skiing and studying languages in Europe. She attended a city parks and recreation ballet class and had an Isaac Newton type of epiphany. As she watched the professional ballerinas’ posture and listened to them complain of aches, Bonner made the connection between looking crooked and feeling pain. And with this realization, the idea for the Bonner System of Structural Reprograming, otherwise known as the Vance Stance, was hatched. Soon after her realization, Bonner was hired to teach a class illustrating the principles of the system at the Westside Swim Club. That first class was just the beginning of what would lead to more than 40 years of developing and teaching exercises for strength, flexibility and balanced alignment across the country. Her desire to shape and evolve the system lead her out of New York, into Utah and California, and finally, to Bend. “I reject the premise that we are supposed to fall apart,” said Bonner. “You should be able to do what you love until you die.” The Vance Stance is an innovative set of exercises and poses meant to shape the body’s posture in an effort to eliminate chronic pain and reverse the effects of premature aging. The idea of

structural reprograming is not meant to contradict other movements, such as yoga, but provide the missing piece to changing the body. Those who seek Bonner out range from professional athletes to car accident victims. During the last four decades, she has helped more than 10,000 people, as word has slowly spread. She has traveled the country, and even appeared on CBS’s “This Morning,” preaching the benefits of her system. In addition, her book, “The Vance Stance,” has become a valuable resource for those interested in alternative cures for pain. “I’m just happy for those who found me,” said Bonner. “I’m lucky for the groups in each city.” Bonner credits her family for raising her to seek out problems and fix them. Her father was a naval officer who served in World War II, the Korean War and the Vietnam War. Her mom was considered a Navy wife who ran the family. Raised one of four children in Washington, D.C., Bonner’s brothers include a CEO, a law professor and an historic restoration contractor. “My strength of character came from my parents,” explained Bonner. “I am thankful I come from amazing stock.” As a child, Bonner attended the 300-year-old Madams of the Sacred Heart through high school, and graduated from Newton College of the Sacred Heart in 1972. She attributes much of her current teaching style to three main undergraduate studies. First, philosophy

showed her what people have thought for centuries. Second, she came to recognize beauty through art classes. And lastly, the study of languages taught her how to communicate. After splitting time between New York City and South Hampton, Bonner headed west to maintain residences in Sun Valley, Idaho and Malibu, Calif. In Idaho, she worked with professional and aspiring skaters at the Sun Valley Figure Skating Club. Upon arriving in Malibu, she expected to encounter an epicenter of spiritual body/mind teachers and students already aware of the correlations she had made. However, she found the opposite. Not only were they unaware, those working in the field rejected the

premise. Luckily, as was the case in all of the various cities before, there were plenty of interested students looking to learn Bonner’s system. Word spread quickly because those interested in this type of body/mind therapy tend to be socially interconnected. By 1995, Bonner realized she was in the midst of a midlife crisis. She was spending too much energy trying to inform the public about structural reprograming. It began to occur to her that she had gotten away from doing what she really loved: teaching. So, she began to focus on seminars and teacher trainings. Then, she visited Bend in 1996. And, like many before her, Bonner became

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January 2015 Curriculum Acupressure Points for Daily Health and Vitality Thursday, January 29th at 2:30 Please welcome back Alzada Magdalena, a licensed acupuncturist whose interests in healing began in her early childhood while living in Japan, Hong Kong and various countries in Africa. During this time, she was able to observe native healers at work. Many minor problems in daily life are quickly alleviated by using simple acupressure points. Headaches, constipation, anxiety, and mild asthma can be helped by using the relevant points. You can be in control of your life without drugs, and change the way you feel in a matter of minutes!

February 2015 Curriculum Gods and Goddesses: Mythologies From Around the World Thursday February, 5th at 2:30 Cultures around the world and throughout time share myths in common. From Greece to Africa, myths have been told to help people ask and answer the fundamental questions of who am I, where did I come from, why am I here, how should I live, and what is the right thing to do. Community librarians Nate Pedersen and Chandra VanEijinsbergen introduce you to some of their favorite books inspired by mythologies from around the world.

Please Be Mine Thursday, February, 12th at 2:30 Valentine’s Day is just around the corner so please join us as we delve into the history of this “made for Hallmark” holiday, and why it has various roots in myth, history, and urban legend. We all can agree that this event follows and stems from love. Please welcome back Joe Polk as he digs deeper into Valentine’s Day, the characters, the love and St. Valentine. It is sure to be fun and a few laughs will be had, who knows, maybe even a valentine or two will be found!

Brain Builders Thursday, February, 19th at 2:30 Would you like to learn more ways to stay mentally sharp? Then please join Scott Peery, Brain Training Specialist, for a 60-minute adventure that is your brain. Cutting-edge research shows that we can change the functional capacity of the brain at any age. The secret is personalization, as each brain has its own unique needs. You will learn specific ways to find your needs and how to make the most of your time rewiring your brain. Don’t miss this presentation designed to help you take charge of your cognitive future.

Jumping Fire Thursday, February, 26th at 2:30 Jumping Fire - A journey into the world of the forest firefighting elite, the Smokejumpers. Before the famous airborne campaigns of World War II, the Forest Service employed the art of parachuting into remote forests to put out wildfires with the advent of the Smokejumpers. For 75 years, these aerial delivered firefighters have continued to work in the forests throughout the Western US. Jacob Welsh, a 14 year firefighter and Redmond Smokejumper, will provide insight into this high-adrenaline job.

Space is limited so register today!

aspenridgeretirement.com Page 14 | Ageless

enamored with Central Oregon and decided to move here. “I was sitting outside eating and watching the people of my ilk,” explained Bonner. “They were people I wanted to know. So, at 46 years old, I packed up and moved here.” Initially torn between wanting to be semi-retired and the desire to share her ideas with the world, Bonner slowly added more students. Then, she decided to give her book to Central Oregon Community College and was asked to teach a community education class. The first day, a member of COCC’s board of directors joined the class to assess its value. He, 18 years later, like many of Bonner’s initial students, is still a client. Bonner’s time at COCC allowed her to fully develop as a teacher and mentor. She learned what phrases worked to get students moving in the right direction. She was working with average people, not trained in professional sports or even accustomed to the various forms of alternative medicine. Farmers, con-

tractors and accident victims were all learning the Vance Stance. “I learned about the body from my students,” said Bonner. “I am attracting a higher caliber of student who is willing to learn and change. They spark me to be a better teacher.” Drew Fegette, a car accident victim, concurred. “Dr. Bonner is a force of nature. She encourages and pushes you to do things beyond what you thought you were capable of doing. It’s incredible.” For now, Bonner is busy teaching classes, while putting together a team to help her spread the word on structural reprograming. She is also getting ready to write a sequel to her popular book, complete with new poses and reconfigured phrases for the previous poses. Bonner’s next session of classes begins Feb. 2. She holds four hands-on classes each week out of her southeast Bend home studio, plus private lessons and one-day seminars.

The Vance Stance:

THE STANCE

A Selection of Poses by Gregg Morris, for The Bulletin Special Projects photos by Kevin Prieto

The Bonner System of Structural Reprograming, developed by Vance Bonner, is a collection of poses and movements designed to give the body a balanced alignment. The system unlocks the knees, unfreezes the ankles and lengthens the spine. There are more than 50 movements aimed at correcting bodies improperly healed after accidents and incorrectly trained for professional athletics. While the body is adept at healing, the natural process tends to be inclined toward a quick recovery, which isn’t always

DOORWAY STRETCH

The Doorway Stretch opens and frees shoulder joints while flattening the upper back. Stand facing an open doorway and place one palm on the door frame or other object with your arm out straight. Make sure your weight is evenly distributed between both feet. Lean slightly forward.

conducive to proper recovery. The system is best executed under the watchful eye of Bonner, exercising at your home with the book, “The Vance Stance,” is recommended as well. Classes at Bonner’s southeast Bend home run four times a week for two hours a session. The number of students ranges from two to 12 in each class. The teachings of Bonner focus on the connection of the body, mind, spirit and emotion. The following poses are a small selection of the system.

HANG-OVER

The Stance is a way of positioning yourself in gravity over your feet, not behind it. The neck stretches straight and long, while the shoulders are held down and back. The waistline is level as the spine is lengthened by separating hips and ribs.

HEEL DROP

The Hang-Over begins with the Stance and your

The Heel Drop begins with the student on steps

weight centered directly over your feet. Be sure your ankles, knees and hips are bent with your arms loose, and keep the small of your back flat. Slowly roll down to release the tension in your neck and spine. Keep your head down as you pull your body upright.

and in the Stance. The body’s weight stretches the Achilles tendon and opens the ankle joints. This movement focuses on the most important and underused part of the body; the ankle. For an advanced version, do one leg at a time, being sure to keep the knee bent, not straightened. Do not bounce.

To schedule an appointment or purchase a book, please call 541-330-9070. For more information on the Bonner System of Structural Reprograming, please visit www.thevancestance.com.

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Eating Right

Eating Well

Seven foods that should always be a part of your daily and weekly diet. by Laura Kessinger, for The Bulletin Special Projects / photo by Kevin Prieto

While there is still no pill or secret to staying forever young, we do have the ability to add days or even years to our life — and life to our days and years — by giving our bodies the finest fuel possible. Supplements and superfruits may get all the press, but look no further than these seven easy-to-find and easy-to-prepare foods for energy, protection and longevity. “It’s all about the phytonutrients,” according to Lori Brizee of Central Oregon Nutrition Consultants. Unlike vitamins and minerals, which can be consumed in supplements, phytonutrients must be obtained directly from fresh (or very lightly-cooked) fruits and vegetables. These natural, plant-based chemicals — such as beta-carotene, lutein and lycopene — help to counteract the three causes of premature aging and degenerative diseases: inflammation, oxidative stress and inadequate detoxification.

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“You can’t get it from a pill,” stressed Brizee. “You really do have to consume the whole fruit or vegetable to get the benefits.” Restrictive fad diets may have clouded our reason by vilifying familiar foods, but the good news is that there are no bad fruits or vegetables. Current guidelines suggest 2 cups of fruit and 2 ½ cups of vegetables per day is ideal. Get ready to raise the bar, however: The U.S. Department of Agriculture and the Department of Health and Human Services are about to increase the “five-a-day” benchmark to nine! No matter how short we fall from the everchanging, one-size-fits-all national nutritional recommendations, one thing is for sure: Science and logic keep pointing to vegetables and fruit as the number one tangible ally for health and well-being.

Citrus Fruits Don’t tell apples, but it may be an orange a day that keeps the doctor away. Full of immune-boosting vitamin C, cancer-preventing phytonutrients and cholesterol-lowering flavones, three ½-cup servings of citrus per week can help prevent kidney stones, protect against rheumatoid arthritis and improve cardiovascular health. Add whole, peeled fruits to smoothies or use fresh zest to flavor marinades, steamed veggies or rice.

Salmon Like other fatty fish such as lake trout, albacore tuna and arctic char, wild salmon has earned its reputation as a superfood for its exceptional fatty acid profile (high in Omega-3, low in Omega-6) and its high concentrations of vitamins and minerals. Pan-seared, grilled, poached or baked, two 3-ounce servings per week are a tasty way to prevent cardiovascular disease, reduce the risk of cancer and improve cell and brain function.

Nuts Packed with protein and full of fiber, nuts are also the single best non-seafood source for heart-healthy Omega-3 fatty acids. As nutrient-dense as they are delicious, a day’s supply of selenium can be found in a single Brazil nut. Pop pistachios for potassium and cashews for iron and zinc. Consuming five 1.-ounce servings per week helps fight inflammation, protect against age-related memory loss and keep cholesterol levels low.

Dark Leafy Greens The best bang for your buck when it comes to anti-aging and disease-preventing foods, dark leafy greens such as spinach, kale and Swiss chard are concentrated sources of vitamins C, K and E, beta-carotene, folate and lutein. Champions of collagen production and strong contributors to the growth and repair of the body’s tissues, aim to consume three 1-cup servings per week. Enjoy them sauteed with white wine and butter, or try them raw and softened with flavored vinegars.

Dark Yellow/Orange Veggies Acting as antioxidants to neutralize harmful free-radicals that damage cells and tissues, the carotenoids provide pumpkins, squash and carrots their deep yellow and orange color. For healthy eyes and immune function, just four ½-cup servings per week provide the necessary alpha-carotene, beta-carotene and beta-cryptoxanthin — which are converted by the body into vitamin A. Try tossing cubed veggies with olive oil and rosemary and oven-roasting until browned.

Berries While it’s true that berries can be spendy these days, the cost of ill-health will always be greater! So go ahead and splurge on antioxidant-rich blueberries, dark and delicious blackberries and hearthealthy, vitamin-C-packed strawberries. The darker the color, the higher the concentration of phytochemicals to keep your memory sharp, your cells healthy and your blood pressure in check. Achieve the recommended three ½-cup servings per week by adding to smoothies, salads or cereal.

Cruciferous Veggies High in vitamins C and K and the phytonutrient sulforaphane, broccoli is just one of the heavy hitters from this group of health-promoting veggies. Just three 1-cup servings per week from the cabbage family — which also includes bok choy and Brussels sprouts — has been linked to lower risks of cancer and chronic disease. Steam lightly, then sprinkle with Italian dressing and balsamic vinegar. Ageless | Page 17

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Ageless OUT & ABOUT by Annissa Anderson, for The Bulletin Special Projects / photo by Kevin Prieto

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now-capped mountain views are plentiful in Central Oregon. But there are few places where you can take so many in at once in a setting as serene as at Indian Ford Meadow Preserve, just north of Sisters. At this 63-acre site, protected by the Deschutes Land Trust since 1996, amble along the wide and mainly flat quartermile Founderâ&#x20AC;&#x2122;s Trail through a ponderosa forest that opens up to meadows, wetlands, aspen stands and a smattering of willow trees. Once you arrive at the scenic overlook, enjoy

breathtaking panoramic views of the Three Sisters, Mount Washington, Black Butte and Mount Jefferson. Open to pedestrians (and leashed dogs) year-round during daylight hours, the preserve is a gift to the public and a mustsee. Head north from Sisters on Camp Polk Road for 2.7 miles. Take a left onto Indian Ford Road and park immediately alongside the road to your right. Cross the road and enter the preserve through the gate. Be sure to wear good walking shoes and a hat, gloves and coat in winter.

Ageless | Page 19

SO…

WHAT’S NEXT? For retirees, navigating the next phase of life requires figuring out how much structure is needed. by Damian Fagan, for The Bulletin Special Projects / photos by Kevin Prieto

How does the word “retirement” strike you? What emotions or images does it bring up? Does replacing the “R” word with another take the edge off? How will you spend your time and energy in retirement? Financial planning is critical, but it isn’t the only aspect of retirement. “Historically, retirement was considered the end of the road,” said Glenda Lantis, interim director for COCC’s Community Education. Landis said that COCC skirted the word “retirement” for a long time in their advertising because no one wantPage 20 | Ageless

ed to think of themselves as retired since the word is loaded with a lot of emotion, truths and myths. “Retirement is a rite of passage,” Landis said. A lot is made of the baby boom generation, those born between 1946 and 1964. Their ideas, plans, goals and, yes, their imminent retirement has been talked about a lot in the media. “It is a generation that reveres learning,” wrote Carol Morehead, Dean Emeritus of COCC, in her sabbatical paper “The Future of Over 50 Education at Central Oregon Community

College.” “Just as they have done since their inception, the boomers are creating a demographic revolution.” Representing the largest and most affluent generation in U.S. history, the boomers are not looking over their shoulder and taking the path of least resistance. “We [retirees] are taking what we’ve been and moving on to that special time in our lives, and our options are limitless,” said Leslie Koc, owner of Coaching What’s Next. Koc offers a COCC Community Education course called “Navigating Your Horizons,”

scheduled for the Spring 2015 term, that points retirees in a direction to find their true north. Traditional work principles such as time management, salary, status and social interactions should be woven into the fabric of retirement. Transforming time management might include a schedule that includes volunteer time, social interactions, part-time work or caregiver time. Salary doesn’t have to be a check or cash, but instead an acknowledgement for their time or services or a gift certificate. “Each one of us needs structure, it

just depends on how much,“ said Koc. One example is the Mountain Ambassador volunteer program at Mt. Bachelor ski resort that utilizes retirees for the hospitality and information ambassador program, while rewarding volunteers with ski passes and social opportunities. During her course, Koc brings in panelists from local organizations such as Volunteer Connect or the Small Business Development program at COCC to offer unbiased support to help define the “Who am I?” question. Some retirees may choose to open a business or pursue a second career, while others want to contribute their time and expertise to an organization that they believe in. In Central Oregon, there are numerous nonprofits and some focus on environmental issues, child advocacy, pet care or community programs, but all could use some free expertise on boards or hands-on projects. Encore careers and volunteering aside, retirees have time for home projects, travel plans or personal enrichment avenues. Classes and courses are offered for cooking, recreation, dance, foreign languages or a host of other interests by a variety of entities. With a little effort, retirees can easily stay busy in Central Oregon. For some, the transition into retirement is not an easy decision. They are very tied to their work identity. “The decision to retire took some work,” said Cyndy Cook, who retired from Housing Works as the executive director after 30 years. Identifying strongly with her job, Cook took a pre-retirement sabbatical and totally disengaged from work. She traveled for 2 ½ months and gave her-

self time to figure out who she was outside of her professional career. “The first few days I felt like I was in detox,” Cook admitted. Shutting down from work was challenging at first. Returning to Bend, Cook participated in one of the “Navigating” courses. “What I found to be the most helpful in the course was being in a roomful of people in various stages of these transitions,” Cook said. “And that shared identification of where we are in our lives and this is what we’re thinking about for the next chapter in reinventing ourselves — that was huge to me.” Eighteen months into retirement, Cook loves her life spending time with her hobbies of sewing, kayaking, hiking, traveling and photography, but also is looking at volunteering for a nonprofit to fulfill her need to give back to the community. “One can be very busy here,” said Diane Burgess, a retired elementary school teacher who moved to Bend several years ago with her husband, Steve. “This past summer was the busiest I’ve ever been pursuing fun activities.” Diane enjoys birding, hiking, kayaking, volunteering at the High Desert Museum, spending time with her grandkids, and finds Central Oregon a perfect location to pursue her interest in the region’s craft beer industry. So if you are wondering about retirement, you’re not alone. In 2011, there were more than 70 million baby boomers. Though replacing the daily structure of working life may take some transitioning, this generation has the ability to answer the “What’s next?” question and not even look back.

“Each one of us needs structure, it just depends on how much.” — Leslie Koc, instructor

Ageless | Page 21

N G I D L A A E B L ELS S I M by Annissa Anderson, for The Bulletin Special Projects photos by Kevin Prieto

When shopping for groceries, read the fine print.

Page 22 | Ageless

hopping for healthy food should be easy, but in fact it is extremely complicated. Food labeling that should be designed to help consumers often does the opposite — by making claims on the front of packaging that distract consumers from actual nutritional content. And while labels that advertise a product as natural or gluten-free may be accurate, they alone do not tell the product’s whole nutritional story. For real answers to nutritional content, nutrition experts advise that consumers closely inspect the full ingredient list and Nutrition Facts label on the back or side of packaging. The U.S. Food and Drug Administration (FDA) mandate this label to help consumers make informed food choices and maintain healthy dietary practices.

Sugar Free Heart Health

Many front-of-the-package labels make claims around heart health, including “heart healthy,” “high fiber” and “multigrain.” Since a heart-healthy diet includes limiting unhealthy fats and cholesterol and eating high-fiber foods, these labels might be helpful but should not be the only consideration when purchasing. Foods labeled as “heart healthy” are

regulated by the FDA, said Lori Brizee, a registered dietitian with Central Oregon Nutrition Consultants in Bend. “They can’t just put this label on anything,” she said, “but look at the nutritional information, too.” Similarly, when shopping for grain products, such as bread, labels reading “multigrain” do not provide enough information. Brizee recommends choosing a product with at least 3 grams of fiber per serving — and preferably soluble fiber. The amount of fiber per serving can be found in the Nutrition Facts label. The ingredient list is also crucial reading, since ingredients must be listed in order of their proportion in the food. “I would look at the first ingredient, and make sure it is a whole grain,” said Brizee. Gluten-free labels — while very important to those who suffer from celiac disease — may be misleading for those who do tolerate gluten and are looking for whole grain products that promote heart health. “Watch out for gluten free (labeling) because it might also be whole grainnafree,” said Dr. Robert Skarperud, a na Naturopathic physician with Blue Star Na turopathic Clinic in Bend. “Gluten free labels may mean the food item is made with refined flours and starch such as Rathwhite rice, cornstarch or tapioca. Rath miler, look for buckwheat, amaranth, mil let, whole corn, brown rice, or wild rice products.”

portant element to heart health. But not all omega-3 fatty acids are created equal. Eicosapentaenoic (EPA) and docosahexaenoic (DHA) — found in fish oils — are powerful sources with proven heart benefits. But alpha-linolenic acid (ALA) — found in vegetable sources such as flax seed — is less effective on heart health than fish oils, said Brizee. One large egg, from a chicken fed flaxseed, still has nearly one-tenth the amount of omega-3 fatty acids as a 3-ounce piece of salmon. Reporting fat levels in dairy products such as milk, yogurt and cottage cheese can be very helpful because fat from animal products (saturated fat) contains cholesterol. But beware these labels on other types of foods as they may be distracting consumers away from other ingredients that may be high in sugar, salt or calories. “Fat free” alone does not make a food healthy, said Brizee. “In milk or yogurt, this label makes sense, but not in cookies, crackers or chips which are high in calories regardless.” “‘Low fat’ might mean it contains

Gluten Free

higher sugar content,” said Skarperud. “Someone who is overweight with high cholesterol and diabetes might be looking for something ‘low fat’ to address the cholesterol and weight problems, but if it contains higher sugar then it adversely affects their blood sugar control.” Consumers should also beware the “0 g trans fat” label on the front of food packages. This label implies that there are no trans fats in the product, but according to the FDA, products listed as “0 g trans fat” contain zero to less than 0.5 g/serving trans fats. This means that foods labeled “0 g trans fat” may still contain some artificial trans fat.

Fat Facts

Another element to a healthy diet is healthy versus unhealthy fats. Again, package labeling can either help or hinder good consumer choices with labels such as “omega-3 fatty acids,” “cholesterol free,” “low-fat,” “fat-free” and “0 g trans fat.” Omega-3 fatty acids are a very im-

“There is no substitute for reading the nutrition facts statement plus the ingredient list on the package.” Ageless | Page 23

Consult the ingredient list to determine whether the product contains partially hydrogenated oils, and if so, steer clear of the product; trans fat consumption is known to contribute to heart disease.

Free License

Just because a food is free of one dietary evil, it does not mean we have free license to consume as much of it as we desire. When foods are labeled free or low in one ingredient, such as fat, salt or

sugar, it is important to look at the other ingredients to determine if the product has nutritional properties that we are looking for, such as dietary fiber. Like fats, deciphering actual sugar content in foods can be challenging. Labels such as “lightly sweetened,” “sugar free,” “no sugar added” or “made from real fruit” may just be substituting other sweeteners, such as fruit juice concentrate, which is, essentially, just sugar. To be sure how many actual sugars you are

consuming, check the Nutrition Facts label, and adjust for the serving size you are consuming. “Just because the sugar came from fruit doesn’t make it not sugar,” said Brizee. “Beware of claims that seem too good to be true and wishful thinking,” said Skarperud. “Chocolate might be ‘flavonoid rich,’ but it is also high in sugar and saturated fat. ‘Low carb’ might translate to ‘high fat’ as in the case of a bun-less bacon cheese burger.

“There is no substitute for reading the nutrition facts statement plus the ingredient list on the package,” said Skarperud. When in doubt about food labels, stick with whole foods such as fruits and vegetables, whole grains, low-fat animal products and cold water oily fish as staples of your diet. “Everybody wants a quick fix,” said Brizee. “What we really need is a varied diet.”

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Ageless MEDICARE ADVICE

Staying Alive IT SOUNDS SO SIMPLE, BUT IN THIS INFORMATION-OVERLOAD SOCIETY, IT’S NOT AS EASY AS IT SEEMS. by Cynthia Hylton, for The Bulletin Special Projects There was a disco song by the Bee Gees with some catchy lyrics about “stayin’ alive.” When I hear it on the radio, I can’t get it out of my mind for days. When I find myself humming the refrain, I hope aging in this time of access to so much information would end up being a bit more than just trying to stay alive. I have my concerns about whether that is true or not. We are a sedentary lot with our cellphones, computers, TV with remotes or video games — all entertainment designed to keep us sitting down. The TV is busy selling us the notion that all we have to do is take this little pill so that we don’t have to change our diet or do any exercise and we will lose pounds. We can take another pill so that we can continue to eat highly processed food without upsetting our stomachs. The agribusiness growers tell us high fructose corn syrup is just as good as regular white sugar. What a ringing endorsement. I have a story I tell friends about all those little white crystals. What is heroin? It is the juices from a plant that is processed into white crystals. What is cocaine? It is the juices from a plant that is processed into white crystals. What is sugar? It is the juices from a plant that is processed into white crystals. There have been experiments with lab animals where they are given the choice between healthy food, cocaine or sugar. Guess which one they pick? SUGAR. Here’s a novel concept: Food is Page 26 | Ageless

medicine. Just like we need to be wise consumers and our own best advocates for our health care, we also need to be informed consumers of the food we buy. READ LABELS. If you can’t pronounce it or don’t have it in your kitchen as an ingredient you recognize, it’s probably not good for you. If it is “fast food” or it’s labeled as quick and easy, it is a sure indication it’s got things in it not so wonderful for your body. Case in point: Popcorn in microwave bags. Oh my gosh, where to begin with that one. First off, the bag has been coated with bad chemicals, and then there are the hydrogenated oils, artificial butter flavors, etc. Add to that soda, aka “soft drinks.” The only thing soft about soda is what it does to your belly. The list of products sold in grocery stores and elsewhere

contributing to our serious health issues is too long to list here. Let’s be smart consumers. Since this column is supposed to reveal something about the mysteries of Medicare, I’ll get off the food soapbox and mention some rather new fun facts to know about Medicare and Medicare Advantage plans. Medicare is turning a corner regarding health care. In the beginning, back in late 1960’s, Medicare was designed to cover medical services only when disaster struck. It paid for “medically necessary” services, not anything preventive. However, the administration of Medicare has realized that a proactive approach to health is less costly in the long term. Yearly since 2005, Original Medicare has added to a list of preventive screenings to address potential

health issues before they become costly, both financially and health wise. If you have high blood pressure or the beginnings of diabetes but don’t realize it or get treatment for it before you manifest gross symptoms by having a stroke, heart attack or permanent kidney damage, everybody loses. Original Medicare now covers 21 assorted screenings. Have a discussion with the doctor about getting a referral for appropriate tests. Original Medicare still doesn’t cover an annual physical, but it does have a “Welcome to Medicare” visit or an “Annual Wellness” visit, which is not to be confused with a routine annual physical. Very specific guidelines must be followed for the wellness visit or Medicare will not pay. If you want to learn more about these benefits so you can utilize them, there are various resources available. The best one is the 2015 Oregon Guide to Medicare Insurance Plans. We have it in hard copy at locations across the state for pick up. It is also online at www.oregonshiba.org. Also online is a list of locations by county that have the hard copies available. If computer connection is not for you, call SHIBA toll free at 1-800-722-4134 to get the address of a location to get one in your area. You can also schedule a face-to-face appointment with a certified SHIBA Medicare Counselor in your area. They speak fluent Medicare. Medicare Advantage plans will of-

Just like we need to be wise consumers and our own best advocates for our health care, we also need to be informed consumers of the food we buy. ten cover a yearly physical because the companies save money by keeping you healthy. Medicare Advantage plans may offer Silver Sneaker or similar gym memberships, routine vision and hearing exams, and some basic preventive cleaning dental benefits. One of the facets of the Affordable Care Act that impacts Medicare Advantage plans is that they must demonstrate a consistent level of care that facilitates members staying healthy. They are required to spend 85 percent of the money they receive accomplishing this goal. And here is a heads up about enrollment options still available to Medicare beneficiaries: Medicare Advantage Disenrollment Period ends Feb. 14. If you want to leave your Medicare Advantage plan and return to Original Medicare as primary payer, you can. You need to make that transition by enrolling in a standalone prescription drug plan that will automatically bump you out of your Medicare Advantage plan. Don’t drop your Medicare Advantage plan and then try to enroll in the drug plan because it doesn’t work that way. You get one enroll/disenroll choice option during this period so you must make the right move to end up where you want. Another enrollment option available is anyone enrolled in Medicare has a once-a-year choice to enroll in a fivestar plan, at any time, if there is one in your county. Is it all just a little confusing? Yes it is. That’s why Medicare and the state of Oregon make the Senior Health Insurance Benefits Assistance (SHIBA) program available. The website, toll-free statewide number and local

Cynthia Hylton has more than 25 years of volunteer program development and training experience. She has been working with the SHIBA program since 1990 as a local county program coordinator. Cynthia started working with the statewide program as a Field Training Officer in 2005. This position required an extensive background working with the senior community and training an effective volunteer network. SHIBA now has 250 volunteer Medicare counselors throughout the state. The SHIBA program received the 2007 Governor’s Award for Most Outstanding Statewide Volunteer Program. counselors are available to assist and answer your questions. This is a free service that provides confidential, objective, and unbiased information. SHIBA does not sell anything, does not gather your personal data to sell to anyone. Beware of the online websites that ask for your name, address and phone number because that information will be sold. I recently had a client that was just searching for information online and immediately started getting spam/scam emails and telemarketing calls. Protect your health by eating good food and exercising. Protect your personal identification by being discriminatory about what you put out there. Protect your financial well-being by knowing how to get the best for your health care dollar. Ageless | Page 27

Ageless LEGAL ADVICE

Preparing Your Estate Plan in 2015 TAKE STEPS TO PLAN AND ENSURE YOUR FUTURE BEFORE A CRISIS OVERWHELMS YOU. by Melissa Lande, for The Bulletin Special Projects As an estate planning and elder law attorney, I often deal with people in the midst of a family crisis. It is much less stressful for people to make well-reasoned decisions when they are not facing a crisis. Therefore, the best way to plan for your future, reduce stress and be prepared is to ensure that you have taken the steps described below. Get Your Estate Planning Done. If you do not have an estate plan, now is the time to get it done. The beginning of the year is a great time to discuss who would make decisions for you and take care of your loved ones if you cannot do so. Additionally, most people should have a will or a revocable living trust, power of attorney and advance directive as part of their estate plan. Review Your Estate Plan. If you already have an estate plan, review your existing plan. Circumstances may have changed during the previous year. It is a good time to review the personal representatives (executors) and trustees of your estate to make sure that they continue to be the best choice. Additionally, you should review the named recipients of your personal property and other assets to determine if your bequests still reflect your intentions. Beneficiary Designations. You should review your beneficiary designations on all your retirement plans and life insurance policies. You may have named persons Page 28 | Ageless

who are no longer living or should not receive benefits directly. Some people may lose their state benefits such as Medicaid if they receive a portion of your life insurance or retirement policies. Reviewing your beneficiary designations will ensure that you have correctly designated your beneficiaries. Advance Directive. Complete

an Oregon advance directive to appoint health care representatives who can make medical and other health care decisions for you if you cannot make them for yourself. If you wait to execute these documents until a later date, you may not be able to advise your health care representative of your wishes in the case of end of life decisions.

You should provide a copy of your completed advance directive to your primary care doctor and the hospital as well as your health care representatives. Income and Expenses. Review your monthly income and expenses to ensure that you can meet your expenses or have a plan if you need to supplement your monthly income. It

is important to review not only your current expenses but future expenses should you need additional care or to change in your living situation. Additionally, if you have limited assets and income or are using your reserves quickly, you should consult with an elder law attorney regarding Medicaid planning. If you are likely to need Medicaid in the future, you should not be gifting any of your assets to other people. Make Tax-Free Gifts. In 2015, each person can gift the annual exclusion amount of $14,000 per year to other individuals without any gift tax consequences. If you have an estate worth more than $1 million, this is a great way to transfer wealth to your loved ones while ensuring that you will reduce your estate below the current Oregon estate tax level.

Insurance Policies. Review your insurance policies to make sure that you have necessary coverage. Often you are paying for insurance that you no longer need or need insurance that you do not have. The beginning of the year is a great time to review your policies with your agent including options for long-term care insurance. Estate Taxes. For 2015, the federal estate and gift tax exemption amount is $5,430,000 with a maximum tax rate of 40 percent, and the Oregon estate tax exemption amount is $1 million with a tax rate of 10 to 16 percent. The ability to maximize your exemption amounts and other planning options should be reviewed with your estate planning attorney. Unmarried Children. You should assist your unmarried chil-

dren who are over 18 to get legal documents such as a power of attorney, advance directive and will since you are unable to act upon your adult childâ&#x20AC;&#x2122;s behalf without his or her consent or a court order. This can be difficult if your child is injured or otherwise in need of assistance. Additionally, if you are concerned about your childâ&#x20AC;&#x2122;s inheritance, you can suggest that your child obtain a prenuptial agreement before getting married to protect the assets that your child will inherit. Family Meeting. Discuss your plan with your family or with the person you have nominated to take care of you or your property in the event of illness or death. Make sure that person knows your wishes and where to find your important documents.

Melissa P. Lande is a partner at Bryant, Lovlien and Jarvis in Bend. She focuses her practice on assisting her clients with estate planning, elder law, wills, trusts, probate, asset protection, guardianships and conservatorships. Melissa is a graduate of New York University and Washington and Lee University School of Law in Virginia. She is a member of the Oregon State Bar Estate Planning and Elder Law Sections. She and her husband, Mark, have a son, Griffin, and a daughter, Lila. Contact Melissa at 541-382-4331 or lande@bljlawyers.com.

Ageless | Page 29

COCOA NEWS

Programs That Make a Difference Local programs provide advice for healthy aging, caregiving and much more. Central Oregon’s population is aging. In fact, the number of people older than age 65 is 5 percent higher in Central Oregon than in Oregon overall. The senior population overall has grown by more than 15 percent since 2000, a faster growth rate than that of the U.S. population as a whole, at 9.7 percent. Seniors now account for 13 percent of the total population, an increase from 4 percent in 1900, according to the U.S. Census Bureau. A person turning 65 years old today will live an average of 17 more years, yet 80 percent of older adults are living with at least one chronic condition. Effective programs successfully enable older adults to live safely and independently with a greater quality of life. These programs positively affect older adults’ health and contribute to reduced health care costs. Communities provide a critical role in supporting healthy aging by providing effective programs and supportive environments. If older adults increase their physical activity, improve their eating habits, practice self-care skills and take steps to minimize their risk of falling, they can reduce the risk of chronic diseases and disability, promote health, and live longer and healthier lives. It is never too soon nor too late to start! The federal Older Americans Act provides limited funding to states to support health promotion and disease prevention efforts through Title IIID – Health Promotion/Disease

Prevention. These Title IIID funds are received by the State Unit on Aging and distributed to Oregon’s Area Agencies on Aging. In Central Oregon, the designated agency is the Central Oregon Council on Aging. The classes currently offered in Central Oregon are: Tai Chi Program is designed for people with arthritis. This 12-move-

ment Sun-style Tai Chi program was developed by Paul Lam and is supported by the Arthritis Foundation. It is well known for its smooth, flowing movements and gentle postures make it very suitable for the senior population. Living Well with Chronic Conditions is a six-week workshop that provides tools for living a healthy life with chronic health conditions, including diabetes, arthritis, asthma and heart disease. The workshop provides support for normal daily activities and dealing with the emotions that chronic conditions may bring about. Matter of Balance is a community workshop teaches practical coping strategies to reduce the fear of falling, including setting realistic goals for staying active, how to

stay safe at home, and exercises to increase strength and balance. The group-based course is led by trained leaders during eight weekly two-hour sessions. Powerful Tools for Caregivers is a six-week education program that focuses on the needs of the caregiver and is for family and friends who are caring for older adults suffering from stroke, Alzheimer’s, Parkinson’s disease or similar long-term conditions. The class provides participants with the skills and confidence you need to better care for yourself while caring for others. Walk with Ease Program is held in small groups led by trained leaders. One-hour sessions are held three times per week during a sixweek period for a total of 18 sessions. The program includes walking, health education, stretching and strengthening exercises, and motivational strategies. Sessions include socialization time, a brief informational lecture, warm up and cool down, and a 10-35 minute walking period. While the program was developed for adults with arthritis who want to be more physically active, it is also appropriate for people without arthritis, particularly those with diabetes, heart disease and other chronic conditions who want to get more active.

For a complete schedule of classes, call Jean McPherson or Linda Welsh at 541-678-5483 or email jmcpherson@councilonaging.org. Page 30 | Ageless

Making Healthy Choices

COCOA offers an interactive program to promote healthy eating habits for seniors. On a cold November day, inviting aromas wafted through the Prineville Soroptimist Senior Center. Not surprising since it was the annual Thanksgiving congregate meal. But the tempting smells did not just emit from the kitchen. At the other end of the center, Stephanie Russell, SNAP-Ed Coordinator with OSU Extension Service, was creating tasty and nutritious comfort food. Seniors were invited to taste the healthy comfort food as part of the kickoff of Healthy Choices, the new nutrition education program sponsored by the Central Oregon Council on Aging (COCOA). Rather than a lecture-style format, Healthy Choices developed an interactive taste-test presentation, using the theme of “Seasonings other than Salt.” It included a cooking demonstration, taste-testing of a low-sodium turkey cranberry stew seasoned with bay leaf and thyme, and a crustless pumpkin pie seasoned with cinnamon and

nutmeg. More than 100 seniors enjoyed a taste test, provided feedback, picked up copies of the recipes along with low-sodium diet handouts, and completed a brief survey. COCOA recognized that seniors who experience hunger or malnutrition are at risk for serious health problems. Malnutrition can be life threatening by increasing the risk for stroke, prolonging recovery from illness, extending hospital stays, limiting the effects of prescription drugs, decreasing resistance to infection, and even increasing the occurrence of depression and isolation. With the aging of baby boomers, people living longer, and the older becoming frailer, requests for meal services and nutrition information are significantly increasing. COCOA is taking a pro-active approach to serving the increased demand, including in the area of nutrition education. COCOA oversees the Meals on Wheels program, which provides nutritionally balanced meals to homebound seniors, five to seven days a week, delivered by dedicated volunteers who also check on the senior’s wellbeing and provide companionship. Additionally, COCOA supports a

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congregate meal program offering a hot meal three to five times a week at senior centers throughout the region. These meals meet or exceed recommendations for dietary allowances in a congregate setting. Without Meals on Wheels and/or congregate dining, many Central Oregon seniors would be unable to meet their minimum nutritional needs. Although Meals on Wheels and congregate dining are well established, serving more than 5,000 Central Oregon seniors, the nutrition education piece has not historically been well defined. To provide seniors with a strong foundation in nutrition to meet the goals of wise food choices, disease prevention, and overall better health, COCOA needed to do more than the short-term fix of a single hot meal. With a grant funded by Wal-Mart,

Healthy Choices was established, including adding a registered dietitian to the staff. The overarching goal of Healthy Choices is to build COCOA’s capacity to provide ongoing nutrition education to its Meals on Wheels and congregate dining clients. An ancillary goal is to ensure the food safety and high nutritional value of meals served to clients. Program objectives are to provide nutrition education at congregate meal sites; assist meal site staff with food selection and safety; develop a book of approved menus for meal sites; improve distribution of printed nutrition educational materials to seniors; provide individual nutritional advising to clients in their own homes; and perhaps most importantly, train the case managers in nutrition advising, thereby building the capacity of the organization to offer nutritional services on a long-term basis.

Also available at: OREGON BODY & BATH (Downtown) • AUTRY’S 4 SEASONS FLORIST, Greenwood Ave., Bend • WEST SIDE PHARMACY (541) 323-3777 • MARACUPUNTURE INC. Mara Kevn (415) 531-4889 • Susan Hart N.P. PRO ACTIVE HEALTH (541) 389-8714. Visit our retail shoppe at 19883 8th St. (Red building at Tumalo Mall, off Hwy 20, turn east at Cook). Next to CIRCLE OF FRIENDS ART GALLERY, Bend’s largest art gallery with 118 artists, Tumalo Mall (541) 706-9025. Open M-W-F 10-4pm, Saturday by appointment.

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