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Time to look as young as you feel!

hat will your face, neck, and lines. Dr. Handler is the only dermaDR. HANDLER OFFERS TELEDERMATOLOGY hands reveal about you this wintologist in northwest Ohio performing Dr. Handler has been providing virtual dermatology for patients over several years. Due to the viral pandemic, this may be this procedure. ter? When you are enjoying yourself with friends and family, will the fine Are you aware that Dr. Handler of interest to his present and prospective patients. Go to Dr. Handler’s website at drharveyhandler.com and scroll to the lines, brown spots (age spots), and personally performs laser bottom. On the right you’ll find a link to your care. You will receive a diagnosis and treatment program within 24 hours. sagging jowls and neck not portray procedures for removal of body your true age but make you appear hair anywhere hair grows? Yes, this treatment, results are seen before leaving the office. Continued tired and withered? Why not consider a painless and no-downtime minimally painful laser destroys hairs around the chin, jawline, tightening and lifting of sagging skin occurs over a 6-month time cosmetic procedure to reduce your aging, sun-damaged, and sagupper lip, underarms, ears, nose, bikini line, etc. And this laser is period with results lasting 3-4 years! There is NO downtime and ging facial skin and eliminate brown spots? Allow Dr. Handler to not just for women. Many men have this laser performed to perNO pain. The NEW Thermage CPT Deep Tip system has been evaluate and personally recommend a skin-rejuvenation program manently remove chest and back hair as well as beard hair that utilized by Dr. Handler for many years with excellent results and for you to reduce the signs of aging. Look as young as you feel grows down onto the neck. very satisfied patients. Most patients see results at the completion when gathering with friends and family. Dr. Handler also utilizes the latest in lasers for removal of of the procedure. Whenever aged and spotted sun-damaged skin is discussed, “age spots” (sun spots really) anywhere on the body. This laser For lines between the eyes (worry lines, 11’s, ski slopes), the term used is rejuvenation. Wait! What about “pre-juvenation”? works especially well for the tops of hands covered with those crow’s feet, and the “sleepy and tired look with droopy eyelids,” Prevent and reduce the signs of future aging and sun damage “age spots.” Finally, Dr. Handler also performs laser removal of the use of Botox or Dysport works well to improve these areas. with a skin-care program designed for the Millennial and priorunwanted blood vessels that grow on your face and enlarge with The results are diminished lines and a more “wide-awake” and tanning-booth generation. Be proactive before the lines and age heat, stress, and the intake of alcohol. Again, pain and downtime less tired appearance. spots appear. Speak with the staff at Dr. Handler’s office to inquire are minimal with this laser. EXCESSIVE UNDERARM SWEATING? about specials for cosmetic procedures and topical products to Anti-aging and cosmetic enhancements are not for any Most cosmetically-oriented patients know that Botox and reduce the signs of aging and fade and eliminate “age spots.” specific gender. Male cosmetic enhancement and anti-aging Dysport are used to reduce the signs of aging. However, Dr. Handler personally performs many anti-aging procedures procedures have increased almost 300% in the past 5 years for Dr. Handler has utilized these products over many years for that are “non-invasive” with minimal discomfort or downtime. You sagging skin, darkening under the eyes with the “hollow” look, excessive sweating of the underarms. This excess sweating is can minimize under-eye darkening and wrinkling, raise those and brown spots. The utilization of fillers, such as Restylane and known as hyperhidrosis and is associated with embarrassment droopy eyelids, shrink pores, lift sagging jowl areas, and appear its family of fillers, Juvederm, Radiesse, etc., is excellent for and anxiety. Most patients require injections twice a year to reas youthful as you feel. Call Dr. Handler’s office for a personal deep smile lines and the “sad and tired look” as evidenced with duce sweating 80% or more! The procedure is associated with evaluation with treatment recommendations designed specifically sagging at the corners of the mouth, hollow cheeks, and aging of minimal pain and no downtime. for your aging skin. the hands. And, of course, the use of Dysport/Botox to reduce The use of fillers, such as Restylane, Restylane Lyft, Remember, 80% of the signs of aging are due to prior sun forehead “worry lines” is superb. Juvederm, Radiesse, and others, to “fill” deep smile lines and exposure and subsequent skin damage. All the brown spots (“age All of these cosmetic enhancements are performed entirely the marionette lines (the sad look) from the corners of the mouth spots”), broken blood vessels on the face, fine lines, and sagging by Dr. Handler. To view before-and-after photographs of patients produces immediate results lasting 12-15 months! Don’t look tired skin are caused almost entirely by sun! This is something young who have had these procedures performed by Dr. Handler, or sad when you are not! Since these products are combined with people should be aware of since we get 80% of our lifetime sun visit www.drharveyhandler.com. For more detailed information a numbing agent, the pain is minimal. Now, Dr. Handler utilizes the exposure by the time we are 18-20 years of age. about the above-mentioned procedures or products, please call injection of new fillers called “Restylane Silk” and “Restylane What about the “worry lines” between your eyes, deep smile Dr. Handler’s office at 419-885-3400. Also, remember to inquire Refyne and Defyne.” These products markedly improve upper and lines, upper lip lines (lipstick runs uphill), and your sagging jowls about special pricing available on many cosmetic procedures and lower lip lines (lipstick lines). Restylane Silk and Kysse also and neck? These unfortunate changes caused by prior sun products to diminish the signs of aging and obtain a more vibrant volumize your lips and restore their natural curve while looking exposure and aging can be improved dramatically with pain-free, and youthful appearance of your skin. Look as young as you feel. attractive and natural. There is no downtime with these noninvasive non-invasive cosmetic procedures performed entirely by HAIR LOSS IN MEN AND WOMEN procedures. These products also improve the “tear trough” Dr. Handler. Are you losing hair from surgery, anesthesia, illnesses, depression and hollowness under your eyes and cause darkening The NEW Thermage CPT Deep Tip procedure painlessly pregnancy, medications, stress, genetics, or “normal” hair loss to be much less obvious. heats damaged collagen under your skin to tighten and lift sagsecondary to aging or low blood levels of nutrients? There are Do you want to reduce fine lines, acne scars, and age spots ging areas of the neck, jowls, and upper arms, and wrinkling of many causes of hair loss in men and women. Most are not simply (brown spots from sun exposure) and shrink pores? Then the the skin on the abdomen. The NEW Thermage CPT Deep Tip due to age or family history, and most are treatable. Now these non-invasive Clear and Brilliant laser is for you. When the Clear procedure utilizes radiofrequency energy (not laser). This proproblems of hair loss can be evaluated and there is hope for and Brilliant laser is combined with Thermage CPT Deep Tip, cedure also encourages a natural repair process that results in reducing your hair loss and stimulating new growth. Dr. Harvey the results are ideal for patients who desire no downtime or pain further tightening, lifting, and younger-looking skin. With only ONE Handler, board-certified dermatologist of Sylvania, Ohio, has a and predictable results of lifting sagging skin and smoothing fine medical treatment for decreasing your hair loss and increasing growth in many patients! Pediatric skin disease diagnosis and treatment is one of Dr. Handler’s special fields in general Dermatology. Age of the child is not relevant since Dr. Handler diagnoses and treats eczema, hemangiomas, contact Smoother, tighter, younger-looking skin on face, arms, and chest and allergic dermatitis, and general “lumps and bumps” that children and infants develop. No surgery. What about “birth marks,” scalp No injections. and body “ringworm,” body and No downtime. head lice, scabies, psoriasis? If there is a lesion or spot on ADULT, the skin, Dr. Handler is trained to arvey andLer, m.d., f.a.a.d. PEDIATRIC, dipLomate and feLLow of tHe american Board of dermatoLogy examine, diagnose, and treat appropriately. Also, everyone should have a yearly full body exam to check & COSMETIC 5300 Harroun Rd., Suite 126 (in the Medical Office Building on the campus of Flower Hospital) for skin cancer, changing moles, and new growths that develop on DERMATOLOGY our bodies. This comprehensive exam should be conducted solely HAIR & NAILS by a board-certified dermatologist. ❦

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2 December 2020 | Healthy Living News

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MISSION STATEMENT Healthy Living News offers the residents of northwest Ohio and southeast Michigan a monthly guide to news and information about healthy life styles, health care, sports and fitness, and other issues related to physical, mental and emotional quality of life. The publication promises to be an attractive, interesting and entertaining source of valuable information for all ages, especially those 35 to 50. Healthy Living News is locally owned, committed to quality, and dedicated to serving our great community. Healthy Living News is published the first of each month. The opinions expressed by contributing writers do not necessarily reflect the opinions of the publisher. Distribution of this publication does not constitute an endorsement of any kind. While HLN makes every attempt to present accurate, timely information, the publication and its publisher and/ or advertisers will not be held responsible for misinformation, typographical errors, omissions, etc.

CONTACTS Business office:

To advertise: Healthy Living News, 130 Louisiana Avenue, Perrysburg, OH 43552. Phone: 419-874-4491 or email Chet Welch at chetw@ perrysburg.com. Ad reservation deadline is the 15th of the month preceding publication. HLN reserves the right to refuse advertising for any reason and does not accept advertising promoting the use of tobacco. Editorial office:

Deadline for editorial submissions is the 10th of the month preceding publication. To contact the editor or send submissions, please email jeffreykurtz68@gmail.com. Co-Publishers:

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Welch Publishing Co. Copyright © 2020 Healthy Living News Reproduction in whole or part without written permission is prohibited. Healthy Living News is published for the purpose of disseminating health-related information for the well being of the general public and its subscribers. The information published in Healthy Living News is not intended to diagnose or prescribe. Please consult your physician or health care professional before undertaking any form of medical treatment and/or adopting any exercise program or dietary guidelines.

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December 2020 • Vol. 25, Issue 12

Your Monthly Guide to Healthy Living

HEALTH & BEAUTY

ENRICHING YOUR LIFE (continued)

2 Time to look as young as you feel! 4 Breastfeeding: benefits abound for mom and Baby by Dennis Bova 9 Seven tips to keep your teen driver safe this winter 10 Considerations for holiday travel during COVID-19 12 The primary care doctor: your healthcare QB 17 The full scoop on safe snow shoveling 18 Five common fitness mistakes that undermine motivation 25 CBD and tinnitus by Shelly Horvat, AuD, CCC-A 26 You’re never too old for Super Slow Training

22 It’s never too early to set your New Year’s fitness resolutions by Amanda Manthey plus Dave’s Races 24 The Devil and Mrs. Jones, part 8 – Holidays and COVID-19 by Megan Benner Senecal 24 Healthy aging, part 3 by Daniel J. Jachimiak, BA 31 Anxiety—there is always a “why” by Tom Duvall, LISW-S 32 Nobody’s Perfect – There’s an (accessible) app for that by Sister Karen Zielinski, OSF 33 ‘Tis the season…for seafood?

28 Healthy body, healthy pocketbook 30 Eating well – Healthy holiday eating by Laurie Syring, RD/LD 34 Quitting smoking doesn’t have to expand your waistline

ENRICHING YOUR LIFE 12 Health Crossword Puzzle 14 A Walk in the Park – The Sunbelt Tour, part 2 by LeMoyne Mercer 20 Spiritually Speaking – We are the light of the world by Sister Mary Thill 21 How to help de-stress the holiday season

OUR COMMUNITY 6 Sunset affiliates with Otterbein, bids fond farewell to retiring CEO 7 Toledo Clinic Foundation helps cancer patients defray non-medical expenses 8 Laurels outdoor therapy course prepares clients for real-world challenges 23 Elizabeth Scott earns national honor 29 Cancer Connection in Our Community – How to support the grieving during the holidays by Jean Schoen 29 “You Play – Pets Win” raffle to support Planned Pethood 31 Elizabeth Scott builds nature trail for residents 35 Senior Living Guide

Dear Readers, holiday season, be sure to read “ConThank you for picking up the De- siderations for Holiday Travel During cember issue of Healthy Living News. COVID-19” (p. 10), which is chock As of this writing, there’s both bad full of helpful advice on the topic of news and good news on traveling and socializing the coronavirus front. during the pandemic The bad news is, the rate from Dr. Joan Duggan, of infection is currentan internal medicine ly ratcheting upward and infectious disease in Ohio and across the specialist at UTMC. country. The good news Also in this month’s is, an effective vaccine issue, you’ll find insights Adam and Chet Welch appears to be very close on the many benefits of on the horizon. We urge HLN readers breastfeeding from lactation consulto continue taking all appropriate tant Meghan Gazarek (p. 4); an expert precautions to protect themselves perspective on the vital role of primary and their families from the virus while care in maintaining good health from we await distribution of the vaccine. Dr. Cathy Cantor, Chief Medical OfOne of those precautions is to stay ficer of Mercy Health Physicians (p. home and limit your contact with peo- 12); timely tips on healthy holiday ple outside your immediate household eating from Eating Well columnist to the extent possible. However, if you Laurie Syring (p. 30); suggestions must travel to be with loved ones this on how to support grieving loved

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ones during the holidays from Jean Schoen, founder and president of Cancer Connection of Northwest Ohio (p. 29); thoughtful answers to the question “Why are you anxious?” from social worker Tom Duvall of The Willow Center (p. 31); and much, much more. On behalf of everyone here at Welch Publishing, we’d like to wish you all a wonderful holiday season. Soon we’ll bid farewell to 2020—let’s hope and pray that 2021 turns out to be a much better year! Until next month, stay safe and healthy, and, as always, whenever you choose any of our advertisers’ products or services, be sure to let them know you “saw it in Healthy Living News.” Adam and Chet Welch

Healthy Living News | December 2020 3

by Dennis Bova WHEN IT COMES TO GOOD FOOD for newborns, there’s nothing like mother ’s milk, health experts agree. The national Centers for Disease Control and Prevention notes that breast milk is the best nutritional source for most babies. The American Academy of Pediatrics (AAP) recommends babies be exclusively breastfed for their first six months, and even after solid foods are introduced until they reach the age of one year, or when mom and baby decide to move on. Breastfeeding also has benefits for the mother. The Healthy People 2020 goal to increase the proportion of infants who were ever breastfed had a target goal of 81.9 percent. As of 2018 data, the United States has exceeded the goal at 84.1 percent. The US has high initiation rates of breastfeeding, but most women don’t breastfeed for the entire first year. Although most American infants are exclusively breastfed after birth, only one in four are exclusively breastfed by six months of age, according to the CDC’s 2018 Breastfeeding Report Card. The percentage of breastfeeding mothers has risen in the past

Breastfeeding: benefits abound for mom and baby

few years, says Meghan Gazarek, an RN and lactation consultant at Wood County Hospital and Mercy Health St. – Vincent Medical Center. “Hospitals and physicians have become better at communicating the benefits of breastfeeding and more support groups are available,” she says. “There’s a lot more evidence for people to see to be educated and informed so they can make the best decision for their baby.” Breastfeeding isn’t for everyone; mothers should consult support groups or a lactation consultant when weighing whether to breastfeed.

“There are several benefits to both the mom and the baby,” Gazarek says. Breastfed babies, studies have shown, have a lower risk of chronic diseases such as asthma, type 1 and type 2 diabetes, some cancers, cardiovascular problems, and obesity. “The AAP has said breastfeeding reduces the risk of SIDS [Sudden Infant Death Syndrome] by one-third,” she adds. Because breast milk is more optimal than formula, she says, it’s easier for babies to digest, which leads to fewer bouts of diarrhea or constipation and lowers the chance of infections and illnesses.

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Breastfeeding also improves babies’ cognitive development and is the beginning of a strong emotional bond with the mother—and the mother with the baby. Other benefits to the mother include reduced risk of breast and ovarian cancer, loss of weight gained during pregnancy, and—possibly most important—a reduction in the likelihood of post-partum depression. Gazarek says that there appears to be a rise in breastfeeding during the COVID-19 restrictions. She credits this to mothers who want to pass their antibodies to their babies through breast milk, who may be worried about access to formula during the shutdowns and a run on food supplies, and who may be reluctant to go out in public out of concern over catching the virus. While the breastfeeding percentage is greater than the CDC’s earlier projection and more mothers are embracing breastfeeding during the pandemic, Gazarek says “Our society can do a lot more than it’s doing about the acceptance of breastfeeding. There are cultural barriers, lack of family support, unsupportive work policies, and lack of parental leave. Some mothers still worry about what some people think or say about breastfeeding in public. In the US, breasts are seen as sexual, not as a way to sustain life. There is that stigma still.” She adds that as a society we’re doing better, but some mothers feel that the sense of disapproval is still there. The number of breastfeeding mothers begins to drop off after three months because many women have to return to work after giving birth, she says. “The nursing relationship is difficult because moms don’t have enough time or the workplace doesn’t have a place for the mom to pump breast milk,” Gazarek says. She adds that there are laws that protect nursing mothers in the workplace, “but maybe some mothers don’t feel comfortable advocating for themselves as they should.” There is a wider benefit to breastfeeding. “It’s a money-saver for the parents,” Gazarek says. “Breast milk is free, there are fewer doctor’s visits, parents miss less work, fewer medications are needed, and there are fewer infections and fewer hospitalizations—this benefits the public health system. When you look at the long-term benefits, such as fewer n

Breastfeeding - continued on p22

STILL LOCAL. STILL YOURS. Everyone has a story. And, at St. Luke’s Hospital, ours has been to provide quality health care to our patients for more than 100 years. We recently joined McLaren Health Care, which means, as our story continues, we’ll have a new name – McLaren St. Luke’s. While our name has changed, you can count on us for the same high-quality health care and long-trusted medical professionals. You can also expect us to strengthen and grow our already great services. With upgraded technology,

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enhanced equipment, and soon updated surgical suites and intensive care center, we’re advancing our system today to meet the needs of tomorrow. Our commitment to being a leader in healing and your partner in health has been our history in northwest Ohio. And it’s still our priority because we’re still local and still yours.

Visit mclaren.org/stlukes or call 419-893-5911.

Healthy Living News | December 2020 5

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SunSet RetiRement CommunitieS w w w. s u n s e t - C o m m u n i t i e s . o r g 6 December 2020 | Healthy Living News

Sunset affiliates with Otterbein, bids fond farewell to retiring CEO AS 2020 DRAWS TO A CLOSE, Sunset Retirement Communities is looking forward with optimism to embarking on a mutually beneficial affiliation with Otterbein SeniorLife, and looking back with pride over the long, fruitful career of President/CEO Vicky Bartlett who will retire at the end of this month after 35 years of service to the organization. The affiliation between Sunset and Otterbein—both senior-care non-profits that provide a wide array of senior services, including independent and assisted living, memory support, skilled nursing, and rehabilitative care and hospice— will allow the two entities to move forward synergistically while driving down the cost of operations and maintaining outstanding care and customer service. Bartlett notes that partnering with Otterbein will offer Sunset the best opportunity for long-term viability in the highly dynamic field of senior care, as well as greater access to capital, which will allow for increased investment in their facilities and lead to an even higher degree of excellence in the care residents receive. “With the affiliation, we can assure that Sunset will be here for many years to come, and its history will continue. Sunset will remain as a choice for older adults to call home and be part of our family,” she says. Otterbein president and CEO Jill Wilson remarks that joining forces with Sunset, with its 149-year track record of enriching individual life journeys, will strengthen Otterbein and open up numerous opportunities to carry out its mission. “We believe the synergies of our organizations blend very well and will contribute greatly to continued excellent care and support for residents and working experiences for employees,” she says. As part of the affiliation, Sunset will be making minor changes to the names of their communities. Sunset House and Sunset Village will become Otterbein Sunset House and Otterbein Sunset Village respectively, while the congregate assisted living apartments will be called The Woodlands at Otterbein Sunset House and the independent living residences will be called Fieldstone Villas at Otterbein Sunset Village. What won’t change are the current

staff members, leadership team, and local board of directors. As she contemplates retirement, Bartlett looks back over her 35 years at Sunset and remarks that the time went by very quickly. “I will always remember the many residents, staff, family members, and boards of directors—past and present—that I have had the pleasure of getting to know. Over the span of my career, I’ve served in several capacities at Sunset and am grateful for the opportunity. I couldn’t have had a better job, anywhere!” she says. During Bartlett’s tenure, change was a constant, with Sunset continually adapting to meet the needs of residents, staff, and the surrounding community. She states, “I’ve seen Sunset grow, including turning the woods on our Indian Road campus into The Woodlands, and a farm field in Sylvania into the Sunset Village campus. We’ve gone from only caring for women to providing services to both men and women. Not to mention the changes in technology—from paper charts to electronic medical records! Through it all, Sunset has always been future oriented.” Looking forward, Bartlett is confident that Sunset’s leadership and staff will continue enriching residents’ lives for many years to come. “My hope is that under the new leadership, the focus will remain on both quality of life and quality of care for those who call Sunset home. And, for those that work at Sunset, that they will continue to be dedicated and provide the compassionate care that Sunset has been known for,” she says. Sunset Retirement Communities offers a full care continuum that includes assisted living, memory care, and health care at Sunset House; assisted living, health care, memory support, and a state-of-the-art rehab center at Sunset Village; active living apartments at The Woodlands; independent living homes at Fieldstone Villas; and hospice and palliative care services through Ashanti Hospice and Palliative Care. For more information, please call 419-536-4645 (Sunset House), 419-724-1200 (Sunset Village), 419-724-1220 (The Woodlands), or 419-386-2686 (Fieldstone Villas), or visit www.sunset-communities.org. ❦

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Toledo Clinic Foundation helps cancer patients defray non-medical expenses CANCER CAN BE a very costly diag- the guidelines have been met. Once nosis. In addition to the physical and approved, funds are sent directly to emotional toll the disease takes on the billing company or organization. patients, it can also impose a tremenWalrod got involved in The Todous financial burden—not simply ledo Clinic Foundation back in 2018 due to the high cost of medical treat- at the urging of current members ments. In fact, according to Mary Kern and Cindy Jim Walrod, president of The Taylor. “I’ve been on a Toledo Clinic Foundation, lot of boards, but this one approximately two-thirds really resonates with me of cancer patients’ monebecause it’s a local board tary expenses are actually helping local people,” non-medical, for example he says. As president, the cost of transportation his current focus is on to and from treatment apgenerating funds as well pointments and lost wages. as raising awareness of Of course, routine expenses the foundation and its such as rent, childcare/eldermission throughout the Jim Walrod care, and utilities continue community. He notes that to mount and become even more with the COVID-19 pandemic still daunting as income declines. foremost in people’s minds, it can He explains, “Success in beating be challenging to get the word out, cancer relies on a continuum of care, and he reminds HLN readers that which can involve taking time off cancer hasn’t stopped because of work multiple times each week for the coronavirus. treatments and doctor appointments. The Toledo Clinic Foundation’s Not working often means not getting fundraising and awareness campaid, and those lost wages can be paign involves collaborating with extremely impactful.” community partners whenever The good news for Toledo Clinic possible. For instance, Lambie’s Legoncology patients is that help in acy—which strives to “bring people offsetting non-medical expenses is together to support organizations available through The Toledo Clinic that promote health awareness and Foundation, a tax-exempt, 501(c) cancer research in the hope of giv(3) charitable organization that was ing people more time to share the established in 2018 with that mission extraordinary moments of everyday in mind. life”—has provided a grant to the foundation in support of its mission. “Also, we’re currently encouraging Toledo Clinic employees to donate directly to the foundation as part of their monthly giving campaign, and we’ve reached out to Epic Toledo to help us attract more board All money raised by The Toledo members. Our goal is to raise money Clinic Foundation goes to help pa- as efficiently as possible, and that tients in need—not to The Toledo involves partnering with other Clinic—to defray expenses such as organizations,” Walrod says. The Toledo Clinic Foundation utility bills, groceries, or rent. “I’ve even seen an application approved welcomes the support of the general to fix a broken-down car that the public as well and asks interested recipient depended upon to get to individuals to donate through the and from medical appointments,” foundation’s website, ToledoClinicWalrod says. To qualify for financial Foundation.org. Gifts can be made aid, patients are required to complete through the “Donate Now” button a formal application process and to located on the site’s main page. submit the application with their Walrod puts the current need for bill. Then a committee reviews the financial assistance in perspective: application to determine whether n Toledo Clinic - continued on p23 Connect with our advertisers via our online issue at hlntoledo.com

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Healthy Living News | December 2020 7

Laurels outdoor therapy course prepares clients for real-world challenges WHEN CLIENTS COME TO THE LAURELS of Toledo for rehab following an injury, illness, or surgery, the goal is always to help them regain strength, mobility, and function and then send them home—and back to their normal lives—as quickly and safely as possible. Much of this work can be accomplished in The Laurels’ state-of-the-art therapy gym, but some real-world activities and challenges are difficult to replicate in a gym setting. To ensure clients are prepared to manage the challenges they’ll soon encounter at home and out in the community, The Laurels has developed a three-season outdoor rehab course that mirrors a variety of real-world activities. One important feature of the new course is a real automobile, which allows the therapy team to help clients with numerous skills that will likely be put to the test as soon as they’re discharged home. “Using the car, we can work on the upper- and lower-body strength and

the various techniques they’ll need for opening and closing the doors and transferring in and out of the vehicle,” says Jennifer Scharringhausen, MS, CCC-SLP, Rehab Services Director at The Laurels of Toledo. “Also, since it’s an actual car, it has a trunk, which allows us to work on everyday activities such as loading and unloading groceries.” Other features of the outdoor therapy course include a curb to practice stepping up and over, different terrains including both paved and grassy surfaces to navigate, a set of outdoor stairs to climb and descend, and a mailbox to practice retrieving

their mail. Plus, because the therapy team is always looking for innovative ways to incorporate other aspects of guests’ lives into their rehab programs, including their favorite hobbies and interests, the course also includes elements such as a birdfeeder, which allows bird fanciers to practice all the steps involved in filling and hanging the feeder—reaching up over their heads to grab the feeder, lowering it down, lifting the bag of seed to fill it, and then replacing it on the stand. “These are all real-world applications that we wouldn’t necessarily be able to simulate so closely in the

Outpatient Therapy

indoor environment, and as therapists we’re able to assess how well clients perform these activities so we can work on improving any identified deficits before we send them home,” Scharringhausen explains. The new outdoor therapy course is just one more example of The Laurels’ philosophy of—and strong commitment to—treating clients as whole individuals, not just as a generic diagnosis or injury. Though it’s a three-season course and we’re just entering the winter season when outdoor rehab may be impractical, Scharringhausen and the rest of the therapy staff are excited about the opportunities the course will present to them and their rehab clients in spring, summer, and fall. The Laurels of Toledo, located at 1011 N. Byrne Road, accepts Medicare, Medicaid, and all private commercial insurances. A physician’s order is required to obtain outpatient services. For more information, call 419-536-7600 or visit www.laurelsoftoledo.com. ❦

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Seven tips to keep your teen driver safe this winter

LEARNING TO DRIVE is an important and exciting rite of passage for every teenager. For parents of teens, however, the excitement is tempered by the knowledge that their child will now be exposed to all the hazards of the highway. Of course, these driving dangers are greatly compounded once winter weather sets

in, as it soon will in Northwest Ohio. Driving in winter conditions can be a harrowing experience for the most seasoned driver, let alone for a young person taking to the roads for the first time. The following tips will help keep your teen driver safe when faced with slick or snowy driving conditions: #1 Make sure all systems are “go” First, it’s vital to ensure that the vehicle your teen will be driving is properly maintained and prepared for winter driving conditions. Vehicle batteries can really take a beating in cold weather, so be sure to have the battery tested at the outset of the winter season to verify that it’s in good condition. For better traction, consider putting winter tires on the vehicle. Compared to all-season tires, winter tires can boost traction by as much as 50 percent. It’s also a good idea to install winter windshield wiper blades on the vehicle to provide the best possible visibility in snowy conditions. Furthermore, make sure the vehicle’s brakes, heater/defroster, windshield wipers, belts, hoses, and radiator are in good condition and functioning properly and that all of the lights and signals are working.

#2 Pack a winter survival kit You pray it never happens, but any driver can end up stuck in a ditch or snow bank waiting for help to arrive. The odds of this occurring are even greater when the driver in question has little if any winter-driving experience under his or her belt. So, it’s best for your teen (or any driver, for that matter) to be prepared by keeping a winter survival kit in the vehicle at all times. A well-stocked kit would include a warm blanket or sleeping bag, cold-weather clothing (hat, boots, gloves, etc.), an ice scraper, jumper cables, a flashlight with extra batteries, tow chains or straps, a small shovel, sand or kitty litter for traction, a cell phone charger, snacks, water, a first-aid kit, and road flares. #3 Drive only if necessary Parents, before allowing a teen driver to get behind the wheel in severe winter weather, ask yourself, “Is this trip really necessary?” Teens do need to acquire winter-driving skills, but the best time for learning is not when driving conditions are seriously compromised, for example when the roads are extremely slick during or following an ice storm or

when snow is blowing and drifting and visibility is even further reduced by darkness. Let commonsense be your guide. Ideally, teens should be exposed to winter driving gradually and under controlled conditions to the extent possible. One good approach is to take your teen driver to an empty parking lot, so he or she can get a feel for winter driving without putting themselves or other drivers in danger. #4 Clear the car completely Make sure your teen understands that when snow accumulates on a vehicle, it’s important to clean it off completely. Drivers often make the mistake of clearing the windows and signals but leaving snow on the roof, hood, and trunk. Snow left in these areas can blow or avalanche suddenly onto the windshield, obscuring the driver’s vision, or blow onto another driver ’s windshield with the same result. #5 Know the winter-driving danger zones An inexperienced teen driver may assume that just because one section of road isn’t slippery that the same n Teen driver - continued on p27

Being recognized is an honor. Caring for you is our privilege. We’re so proud that our commitment to outstanding patient care has been recognized by U.S. News and World Report, which recently named ProMedica Toledo Hospital as number 1 in metropolitan Toledo. While receiving awards and designations such as this is a great compliment, our highest honor is the privilege of caring for you and your family.

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Considerations for holiday travel during COVID-19

Is there any way to travel safely VISITING WITH FAMILY OVER THE so we don’t miss the opportunity to HOLIDAYS is a vital tradition that provides an opportunity to set aside bond with family this holiday season? the everyday grind and enjoy a little Possibly. But according to Joan Dugtogetherness with the people who gan, MD, an internal medicine and know and understand us best. Of infectious disease specialist at UTMC, doing so is going to be very course, gathering with difficult with the pandemic extended family often still underway. “The CDC requires at least some recommends that the best form of travel—whether way to protect yourself by car across town or by and your loved ones is plane across the country. to stay home during the Unfortunately, with the holidays,” she says. “If you cloud of COVID-19 still want to see your family, hovering over us, holiday using virtual methods such travel is significantly more as Zoom or phone calls complicated than usual Joan M. Duggan, MD may be the best option.” this year.

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She also advises limiting in-person celebrations to those who are normally in your household sharing the same living quarters, bathrooms, and kitchen. Those who do choose to travel this holiday season are urged to educate themselves on ways to decrease their risk of COVID-19 exposure, which will depend on a variety of factors, such as where they’re going, how they’re getting there, who they’ll be with, and what they do both before they travel and after they arrive at their destination. Dr. Duggan notes that the CDC website is an excellent source for information on travel risk during COVID and practical ways to reduce that risk. The CDC website also provides a breakdown of travel methods based on risk. For example, the site points out that travel by car with members of your same household is one of the safest modes of travel—though the risk may increase depending on where you’re going and other factors. Traveling by cruise ship is not recommended in any form at this time, and traveling by air has risks as well. “Whatever mode of transportation you’re using and wherever you’re headed, be sure to check the CDC website ahead of time regarding any travel advisories or restrictions that may be in place at your destination. And remember, this pandemic is a very fluid situation and restrictions can change very rapidly and unexpectedly, so be prepared with flexible travel plans this holiday season,” Dr. Duggan advises. In addition to questions on safe holiday travel during COVID, Dr. Duggan is often asked whether celebrating the holidays with an established social “bubble” or “pod”—i.e. a group of people outside your household with whom you feel safe and comfortable interacting—is a feasible option. Again, the answer is “pos-

sibly.” She points out that, just as with traveling during COVID, many factors can influence the level of risk the bubble concept presents. “If you have another household with whom you are in close contact on a regular basis and they’ve also been isolating, it is possible to create a pod or social bubble. However, if people in that pod aren’t wearing masks when outside the home, actively practicing hand hygiene, and social distancing, they could inadvertently spread COVID within the group. Currently, we know that the only safe and effective way to stop spreading COVID is to stay with members of your own household,” she states. Dr. Duggan emphasizes that whenever we talk about decreasing the risk of getting or spreading COVID, we need to think in terms of risk stratification, with some methods being riskier than others. “The safest way to ensure your health and the health of your family is to avoid social gatherings over the holidays, maintain social distancing and wear a mask in public, and practice hand hygiene using an alcohol-based hand rub with 60 percent alcohol after touching different surfaces. A higher-risk approach is to interact with another family or household in a social pod or bubble. The risk gets even higher as you widen your social contacts and increase your level of activities that put you in contact with people over a long period, especially in indoor environments,” she says. Resources: https://www.cdc.gov/ coronavirus/2019-ncov/travelers/when-to-delay-travel.html https://www.cdc.gov/coronavirus/2019-ncov/travelers/travel-risk.html For more information on how to do a social pod or bubble, consult the Michigan Department of Human Services website or the CDC website. ❦

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The primary care doctor: your healthcare QB FOR MANY YEARS, our nation’s addition to providing routine and healthcare system has been trending preventive care, she can guide them toward a more specialized—or even to specialists if needed and generally subspecialized—model, with a focus help them navigate the complex on a particular organ or system of “waters” of the healthcare system. Owing to their holistic approach the body. But the job of a primary and the familiarity they develop with care physician is to look at the whole body—giving you just one of many patients, primary care doctors are reasons for establishing a relation- much more likely to catch develship with one if you haven’t done oping health problems early when they tend to be more treatable if not so already. And with an expanding network curable. “In fact, research shows that of care, a Mercy Health primary care patients who establish a relationship physician can be found in the neigh- with a primary care physician have borhoods where you live and work. a 19 percent lower chance of premature death than those who Cathy Cantor, MD, don’t,” Dr. Cantor states. Chief Medical Officer of “In addition, people who Mercy Health Physicians seek care through a primary – Toledo, says, “From my care doctor have 33 perperspective as a primary cent lower healthcare costs care physician, what I love compared to their peers most is that I really get who just see specialists. So, to know my patients and establishing a relationship know them well. With each with a primary care doctor visit, I get to learn a little will not only add years to bit more about them so I’m Cathy Cantor, MD your life, but it can also more attuned to signs that save you a lot of money.” might indicate a change in However, if patients hope to reap their health status. When you establish all these benefits, especially in terms a relationship with your patients, you can look at a change in their health of disease prevention, they need to and say, ‘Gosh, that’s not like you. stay on top of those routine checkups. If they only schedule appointments Let’s try treatment A, B, or C.’” Dr. Cantor likens her role as a when they’re not feeling well, their primary care physician to that of a doctor will have to focus on the probfootball quarterback, coordinating lem at hand and may be less likely the patient’s healthcare network. In to catch other developing problems,

make recommendations for preventive screenings, etc. Of course, the ongoing COVID-19 pandemic continues to complicate things when it comes to patients seeking routine healthcare. Fortunately, most primary care doctors now offer the option of virtual visits via videoconferencing apps such as Zoom or even just over the phone, depending on their patients’ comfort level. “However you do it, just be sure to check in and keep that conversation going with your primary care doctor, even if it can’t be face to face,” Dr. Cantor emphasizes. With respect to COVID-19, your primary care doctor can be a valuable source of advice and information on how to protect yourself and loved ones from the virus and what to do if you’re experiencing symptoms. In keeping with the advice of local, state, and federal health experts, Dr. Cantor urges people to continue taking care of themselves by washing their hands, wearing masks, and maintaining a safe physical distance from other people. Recognizing the importance of increasing access to primary care, Mercy Health is extending its reach further into the community in a variety of ways. One example of this trend is the recent opening of the Mercy Health – Waterville Primary Care facility, located at 1222 Pray Blvd.

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in Waterville, Ohio, with easy access from Rt. 24. Also, Mercy Health has opened numerous Primary Care and Family Medicine locations around our region, offering walk-in care and extended hours. “We’ve expanded to locations all around the community to ensure area residents have easy, convenient access to care and services right where they live and work,” says Dr. Cantor. Dr. Steven Dood, Dr. Jeffery Swartz, and Sarah Wells, Certified Family Nurse Practitioner, are seeing patients at this new location. To find a primary care physician, visit mercy.com. ❦

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A WALK IN THE PARK

Last month this column was about how Shirley and I choose routes that are not straight lines out and back but loops with many planned detours and stops along the way. That’s why it takes five or six weeks to reach our ultimate winter destination, Organ Pipe Cactus National Monument, in Arizona. The plan is to pause for several days to a week at Fort Pickens near Pensacola, Padre Island near

Once upon a time, it was easy to get a nice site with water and electricity hookups at Ft. Pickens. Only $10 with my geezer pass. Punch and Judy, always quarreling, could take a hint from the Kissing Rocks.

The Sunbelt Tour Part 2

by LeMoyne Mercer AT THE MERIWETHER LEWIS CAMPGROUND on the Natchez Trace, RVing neighbors came over to ask about our Roadtrek, where we had been, and where we were going. They invited us to see their new motor coach, share some wine

and hors d’oeuvres, and continue the conversation. They described themselves as “destination RVers.” That is, they pick a place to visit and return home. Pick another place. Rinse and repeat. It is like flying on Delta. No matter where you are going, you are going to get there from Atlanta. They are perfectly entitled to travel that way. We do not.

Corpus Christi, Big Bend National Park, Cave Creek Canyon, Whitewater Draw, and Tucson, before we finally arrive at Organ Pipe. On the way home, our objective is to visit different places than we did going. That can get a little complicated because of spring break. That was traditionally the week after Easter, but today school districts and colleges may schedule their break anytime in March or April. The result is that college kids and families fill up campgrounds that would otherwise have numerous vacancies. (More about that shortly.) What with Covid, there

is no telling when spring break will come in 2021. Or if there will even be such a thing. Besides, if you are a student doing remote learning, you have undoubtedly figured out that you can do it from a beach or campground regardless of what the academic schedule says. When we leave Organ Pipe in the middle of March, our first stop is likely to be at Painted Rocks just west of Gila Bend, AZ. The campground, operated by the Bureau of Land Management, is the site of ancient Indian petroglyphs. Though called “painted,” the images are actually etched into the stone. There are petroglyph sites all over the Southwest. There are also pictograph sites that actually are painted rocks. But leave us not become too pedantic. From Painted Rocks it is a short drive up to Phoenix where our friends Joan and Doug have lived since they finished school. Joan insists on an extended visit. I remind Joan of my grandmother’s observation: fish and guests stink in three days. Even so, Joan and Doug feel obligated to find ways to keep us entertained. This in spite of our insistence that the only entertainment we require is their company and a chance to gossip about classmates and brag about grandchildren. When we start to smell like fish, we’ll head over to see Sandy and Bill for two or three days. Same rules apply. Technically, at this point we have been on our way home for more than a week but haven’t gotten very far. The next possible stop is also not very far. Roosevelt Lake is just over the Apache Pass, east of Phoenix.

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At Las Cienegas, the main attraction is peaceful solitude far from the madding crowd. Or, perhaps, we will return to an old favorite, Las Cienegas National Conservation Area just east of Tucson. Las Cienegas is 45,000 acres of rolling grasslands and mesquite with the Santa Rita Mountains on the horizon. There is no campground, but there are a few campers. We like it there because unlike Roosevelt Lake, there are so very few campers. Boondocking, or camping without a campground, is available to people with self-contained RVs at most BLM sites and in many national forests. There are no services of any kind, but there is glorious solitude for people who enjoy that sort of thing. Nearest neighbor may be a quarter mile away. Or more. Unless you count the pronghorns and cattle. This is open range, so curious cows wander through on occasion just to see what we are up to. Perhaps they are attracted by the smell of a ribeye

Our nearest neighbors are typically cows attracted by the amazing smell of ribeye steaks. searing in a cast-iron skillet. East of there is Chiricahua National Monument. It is named for the Apache Indian band led by Cochise that eluded the US Cavalry for years by hiding in the Dragoon Mountains. From way up there, Apache scouts could see approaching riders from a great distance and had plenty of

time to take refuge in the maze of narrow canyons. “Way up there” is why Chiricahua is an iffy proposition in late winter. It may very well snow, and the steep grades make travel hazardous. We were advised to leave one year or risk getting stranded up there indefinitely. At Las Cruces, NM is the exit towards Alamogordo and White Sands National Park. It is 275 square miles of pure white dunes created by the fine gypsum powder carried on the wind from the mountains to the west. The sand looks like snow and is treated like snow by visitors who bring snow boards and toboggans. You can rent a plastic snow disc at the visitor center if you came unprepared. This is also where Shirley made friends with Samson the camel who had a velvety smooth nose. And though he was as stubborn as camels are expected to be, Samson didn’t spit

Shirley made friends with Samson the camel. Not easy to do as even his owner was struggling. on her even once. But, then, who would? Before it was a park, White Sands was more famous as a missile range and the Trinity Site where the first A-bomb was tested in 1945. The road through the park is still occasionally closed during missile testing of the non-nuclear kind. A little east and then south is Carlsbad Caverns, right on the Texas state line. There was a time when Shirley was inclined to feel a little claustrophobic in caves. At Carlsbad, though, claustrophobia is impossible unless a domed football stadium is still not spacious enough for you. We descend 750 feet on the 1.5-mile, steep switchback trail at the Natural Entrance to the aptly named Big Room. Will Rogers described it as “The Grand Canyon with a roof over it.” The trail through the Room is another 1.5 miles. With a tour book you can easily manage a self-guided loop past amazing formations such as stalagmites and stalactites (the

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“mites” come up, the “tites” come down), stone tubes called soda straws, wavy rock draperies, totem poles, and a few eerie cave pools. We take the elevator back to the surface because, at that point, we are the equivalent of about 75 stories down and too pooped to climb all that way back up. Just across the state line is Guadalupe Mountains National Park. The

El Capitan stands guard near the entrance to Guadalupe Mountains NP. first three times we visited there we had no trouble getting a camp site. After all, have you ever heard of Guadalupe Mountains? When we arrived in 2017, though, there were ranger cars with flashers blocking the entrance. That spring break issue I told you about? A ranger with clipboard explained that college kids down at Padre Island had bragged about the

park to their friends, so hundreds of them had to come check it out. Unless you had reserved a camp site and/or a permit to use the park trails, you weren’t getting in. The camp host said he would see if there was a site left. His wife responded by radio that there was one short space that we might squeeze into. Turned out to be a handicap space. Though he objected, she pointed out it had never been occupied in all the time they had hosted there. If someone showed up with a hang tag, she would find us an “overflow” space a few miles up the road. Nobody with a tag showed up. The route we take from the far western tip of Texas is determined by the weather and the continuing implications of spring break. I-20 is the most direct route, but that requires contending with traffic in the Dallas-Fort Worth Metroplex. There are several Corps of Engineers campgrounds in the area (typically quite good), but the local population is aware of that—even more so when families are on break. So, we are more inclined to take I-10 with stops at state parks. Pending availability, of course. In 2019 Shirley got us the very last site at South Llano River SP. n A Walk in the Park - continued on p16

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A Walk in the Park - continued from p15 Another pleasant stop is at Fredericksburg, near Austin, founded by German immigrants in 1846. Local restaurants offer interesting options of traditional Texas and German cuisines. Think brisket or a sampler plate of sausages with cabbage and beets. We share the sampler because only real Texans could eat the whole thing. The main street is lined by shops that sell fancy Lucchese boots, $400 Stetson hats, and hand-tooled saddles. Tourists are welcome to come in and admire the merchandise even though only real Texas cattle barons can afford any of it. Fredericksburg has a Walmart where the merchandise is usually less expensive. More importantly, RVers are welcome to overnight, so we don’t worry about campground availability. Once upon a time, we paused at Fort Pickens near Pensacola on the way west and returned there on the way east. But you already know that spring break put the brakes on that. And it is not just the kids. In recent years, more Boomer retirees have discovered the advantages of RVing. Once upon a time, and this is no fairy tale, we just pulled in and registered for a site in the highly desirable Loop n

A. These days, you’re not getting into anything A through F unless you have a reservation. So, instead, we will turn left at Baton Rouge and head up to Natchez, Mississippi. There is a nice

look forward to seeing Miss Virginia again. It just occurred to me that we have accumulated quite a list of people we look forward to seeing again as we travel the country. Most of them are camp hosts at places we visit repeatedly. But back to the attractions at Natchez. In 1850, half the millionaires in the US lived in Natchez where

Tours of Antebellum plantations at Natchez are often conducted by docents in period dress.

There are stretches of the Old Natchez Trace on which you can still take a little walk in the park. national forest campground east of Natchez and a state park just a few miles to the north. Odds are better in the national forest—unless turkey hunting season has just opened and the place fills up with bearded guys in camouflage. If space is available, we

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The Windsor plantation house survived the Civil War because it was used as a hospital by both sides. Then a guest got careless with his cigar and burned it down. wealthy people tended to have opulent, show-offy plantation homes. Today, many of those homes are open for tours during the Spring and Fall Pilgrimages. (Think of the Old West End Festival on steroids.) We particularly recommend Longwood, Rosalie, Stanton Hall, and Dunleith. Melrose is operated by the National Park Service near Mile 0 of the Natchez Trace. Docents in period

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At Dunleith, our guide asked a rhetorical question: “Why are there 23 columns?” The kid next to me said, “To hold up the roof!” costumes have fascinating stories to tell about life in the Antebellum South. What you probably don’t know is that many of the super-rich “Southern” plantation owners were actually Yankees who returned north or went to Europe during the hot, muggy Mississippi summers. From Natchez, the route north is via the 444 miles of the Natchez

Trace Parkway. The Trace resembles the Blue Ridge Parkway in that it is a long, narrow national park that is closed to commercial traffic. Perfect for geezers who are in no particular hurry. There are dozens of places to visit along the way ranging from ancient Indian burial and ceremonial mounds to the boyhood home of Elvis. The Trace was originally an Indian trail, and then, from about 1800, it was the route taken home by flat boaters who floated downstream with goods from the Ohio and Upper Mississippi Valleys. They disassembled their boats, sold the lumber, and walked north to Nashville and the connecting highways. (You could not paddle a flat boat back against the current.) Young Abraham Lincoln was introduced to the ravages of plantation slavery as one of those flat boaters. The Trace became obsolete with the arrival of steamboats and railroads. The distance from the terminus of the Trace to Toledo can be driven in one day. But there are even more potential stops along the way. How much we do is heavily influenced by the weather. You have probably heard that it sometimes rains in the spring. An advantage of RVing is that you can use rainy days as travel days. Like those “destination travelers” I mentioned earlier, many people just want to get where they are going. Weeks at a time on the road sounds more like torture than recreation, but for Shirley and me the trip itself is just a walk in the park. LeMoyne Mercer is the travel editor for Healthy Living News. There is limited space here for LeMoyne’s photos. You might want to see more at anotherwalkinthepark.blogspot.com. Please leave comments on the site. ❦

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The full scoop on safe snow shoveling EVERY WINTER, snow shoveling causes more than its share of injuries, ranging from strained or pulled muscles to thrown-out backs. Also, after a heavy snowfall, it’s not unusual to hear news reports of people who suffer heart attacks—sometimes fatal—while shoveling. These avoidable injuries and tragedies occur because it’s easy

to warm your muscles) before you begin shoveling snow to minimize your chances of injury. If one of the aforementioned heart attack risk factors applies to you or you have any other health concerns, consult with your doctor before taking on the strenuous chore of shoveling snow. The best way to prevent back strain and other muscle aches while shoveling is to use proper body mechanics. Your hands should be positioned about 12 inches apart on the shovel for the best leverage, and your feet

should be approximately hip width apart for balance. Whenever possible, push the snow out of your path rather than try to lift it. If you must lift the snow, bend at your knees, keeping your back straight, and try to contract your stomach muscles as you lift. Avoid twisting your body or flinging snow long distances, and try to step into the throw when dumping snow from the shovel. If you experience any pain, shortness of breath, or unusually excessive perspiration while shoveling, stop immediately.

The type of shovel you use can make a difference when it comes to shoveling safety, as well. Choosing a model with a smaller blade will limit the amount of snow you can lift at one time, thereby minimizing the strain on your body. Also, a plastic blade will be lighter and easier on your back than a metal one. The shovel’s handle should be long enough so that you can maintain a comfortable grip and take a stroke while bent just slightly forward. To keep snow from n Snow shoveling - continued on p24

to underestimate how the sudden, intense exertion of snow shoveling taxes the body—especially when that body has been otherwise sedentary for most of the year. Snow shoveling is hard on the heart because it can cause a rapid increase in heart rate and blood pressure. In fact, one study revealed that after shoveling snow for just two minutes, the heart rates of sedentary men exceeded the rate typically recommended for aerobic exercise. Exerting in cold air is also hard on the body and makes it more difficult to breathe. In addition to people who lead a sedentary lifestyle, those who are at increased risk for heart attack while shoveling snow include those who have had a previous heart attack, those with a history of heart disease, those who smoke, and those with high blood pressure or high cholesterol. In addition, caffeine and nicotine should both be avoided prior to shoveling snow as these stimulants can increase your heart rate and cause your blood vessels to constrict, placing even more stress on the heart muscle. As with any strenuous activity, you should warm up your muscles (taking a five-minute walk will suffice Connect with our advertisers via our online issue at hlntoledo.com

Healthy Living News | December 2020 17

Five common fitness mistakes that undermine motivation WE’RE JUST ONE MONTH AWAY from the inevitable deluge of TV ads urging us to get in shape and shed pounds for the New Year. Savvy marketers know that all that holiday overindulgence comes with a hefty dose of post-holiday guilt—and a burst of motivation to reverse course and build a stronger, healthier body. Of course, we’ll need to buy all the latest, greatest fitness equipment to reach that goal. Sadly, these same marketers are banking (literally and figuratively) on the relatively safe bet that most of us will soon lose interest in exercising; consign that costly fitness equipment to the basement, attic, or closet; and then repeat the whole process a year later—again shelling out hard-earned cash for the latest flashy gadget or machine that promises quick, easy fitness results. But what’s behind this

lapse in motivation? What happens between that initial impulse to make healthy changes and the predictable fall from the fitness wagon? See if these common motivation killers sound familiar: #1 Taking on too much too soon You’re really pumped about getting fit this time around, so you plan for an hour on the treadmill each morning, an hour of crunches after lunch, and two hours of strength training in the evening. Who knows? You might sneak in a little cycling somewhere—maybe right after dinner but before checking your kids’ homework. Sounds like you’re well on your way to a strong, healthy body, doesn’t it? Unfortunately, such an ambitious exercise regi-

18 December 2020 | Healthy Living News

men simply isn’t sustainable for the average person and is usually cast aside after the inevitable “reality check.” You’ll be much more likely to follow through if you set manageable goals, start very slowly—say a half hour of exercise three times a week—and then build gradually from there. #2 You don’t know where to begin At the opposite end of the spectrum, you have the people who really want to get fit but, like the proverbial deer in the headlights, don’t know which way to turn to get started. Should they begin with strength training? Cardio? Maybe a Zumba class? All of the above? What’s the proper way to stretch? What do they mean by “warm up” and “cool down”? With so many confusing questions, maybe it would be best to just forget about the whole thing! If this describes you, your best bet might be to make the modest investment in some sessions with a professional fitness trainer. He or she can help you develop a safe, manageable, and effective program

and eliminate all the guesswork that’s standing in the way of getting started. #3 Expecting immediate results We’re a society that expects immediate gratification. When we decide we want something, we want it yesterday. But fitness results never work that way. You’re not going to achieve “washboard abs” or transition from chubby to skinny with just a few weeks of effort. You will see improvement, but any obvious physical changes will be very gradual. Keep in mind, however, that even if your outward appearance is the same, exercise is still making important changes in your overall health that will boost your endurance and add years to your life. Don’t think of bulging muscles and a tighter belt as the be-all and end-all of fitness. #4 Sticking with the same old routine Over time, your body will acclimate to the stresses you place on it, so sticking with the same old comfortable exercise routine will yield n Fitness - continued on p22

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Open for healing OPEN FOR YOU From preventative care to treatment of complex conditions like cancer, heart and vascular issues or chronic illnesses, we are open to serve our community.

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AFTER SO MUCH DARKNESS these days, including COVID-19, the rancorous elections, social distancing, quarantining, loss of jobs, businesses closing, and so much more, I am looking forward to the holidays where we are once again reminded about the spiritual aspects of our lives where we can turn to our faith to find solace and hope for the future. We seem so mired in the fear of these past several months that it is time to come out of the darkness and look to the light. I love to think of us, all of us, the way Jesus speaks of us in the Gospels: We are the light of the world. He says that he is the light of the world and we too can be just such a light by being and doing good. It just occurred to me that in some ways, it may be more difficult to turn to our churches, synagogues, or temples to find our holiday light this year as many such places have not been open to us during the pandemic. We have services in our main chapel here on the campus, but the laity have not been permitted to attend. It is so strange looking around the chapel and seeing the Sisters with masks on, socially distanced from one another and hearing muffled singing and praying. What I enjoy at the end of each service are the small groups of Sisters who chat with one another, showing our natural tendency to want to speak with one another, socially distanced of course. Perhaps this holiday season will help us to take a look at what our holidays are really all about. Do we really need another thing, another shopping list to conquer, another party to plan, a family gathering (itâ&#x20AC;&#x2122;s my turn!), or some other holiday requirement that now may be difficult if not impossible to pull off? What is the real meaning of Christmas, Hanukkah, and Kwanzaa, and do these feasts require so much material preparation, or can

I am the light of the world. No follower of mine shall ever walk in darkness: No, s/he shall possess the light of life. +John 8:12 We are the light of the world, may our light shine before all, That they may see the good that we do, and give glory to God. +Matthew 5:16 Never let me forget that it is far better to light one candle than to curse the darkness, and to join my light, one day, with yours. +Prayer of the Christophers we see them in a new light and offer a new way to celebrate and reach out to others? My gift to you is the Prayer of the Christophers, which contains some practical suggestions to celebrate the holidays this year and perhaps a way to live together in the future: Gracious God, grant that I may be a bearer of Christ Jesus, your Son. Allow me to change the world for the better. Make me more energetic in setting right what I find wrong with the world instead of complaining about it. Nourish in me a practical desire to build up rather than tear down, to reconcile instead of polarize, to go out on a limb rather than crave security. Never let me forget that it is far better to light one candle than to curse the darkness, and to join my light, one day, with yours. Amen. Sister Mary Thill is a Sylvania Franciscan Sister. She is recently retired from Mercy Health â&#x20AC;&#x201C; St. Vincent Medical Center and has found her niche working in the Archives of the Sisters. She can be reached at mthill@sistersosf.org. â?Ś

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How to help de-stress the holiday season ANOTHER HOLIDAY SEASON is upon us, and that means it’s time to spend a small fortune on gifts, spend untold hours baking holiday treats, wrap a truckload of presents, transform your home into the perfect winter wonderland, and entertain like Martha Stewart on steroids (safely masked and socially distanced, of course), all while balancing your regular responsibilities of work and family. But do the holidays really have to be such a source of gray hair and frayed nerves? Not if you choose to simplify the season, and, believe it or not, it’s in your power to do so. Here are some simple suggestions that will help you tame the holiday chaos: Target your gift and food shopping By planning your purchases ahead of time and making a few targeted trips to specific stores, you’ll eliminate much of the frustration that usually accompanies holiday gift and food shopping. Plus, you’ll burn a lot less gas driving from store to store and searching for empty parking spaces. Better yet, do your gift shopping online from the comfort of your own home—where the only thing you’ll have to park is your behind. Thanks to the COVID-19 pandemic, many of us are already in the habit of shopping this way. Don’t rev up your debt No friend or relative would want you to take on additional debt in order to buy them some dust-collecting keepsake or ill-fitting garment, yet many of us do just that at holiday time. We break our budget to ensure nobody feels left out. No doubt, many of the people we’re buying for are doing the same thing for us—spending money they don’t have so we have a gift to open. Why not discuss the idea of setting holiday gift spending limits with your friends and family or, perhaps, limiting gift giving to children while putting a moratorium on gifts between adults? However, make no mistake; the monster of unnecessary gift giving is not easily slain. While some will be quite open to the suggestion, others might be a little (or a lot) more resistant. Start the conversation with people who are most likely to be receptive

anyone out of your life and the annual holiday greeting card may be the only form of contact you have with certain individuals. But if there are some who haven’t reciprocated in the card exchange or made any other effort to stay in touch for many years, it may be time to tentatively cross them off the list.

to the idea. Tell them the only thing you want this year is their presence, not their presents. Since some people will already have completed their holiday gift shopping, you might want to get the dialogue started this year and actually implement the change next year.

party for a houseful of people, consider hosting a much smaller event this year—perhaps just family. With COVID still surging (as of this writing), you really have the perfect excuse to limit your party size this holiday season without hurting too many people’s feelings.

Skip the annual gift fad Every season there’s that certain toy or gadget that we’re convinced our kids simply can’t live without— well, at least until next year when that item will have been completely forgotten and replaced by the next hottest thing. If buying the season’s most sought-after gift for your child means waiting in ridiculously long lines or forking over a king’s ransom, tell your child not to expect to see that item under the tree this year. Think of it as a good opportunity to teach him or her the value of postponing gratification.

Cut back on holiday greeting cards This one can get touchy because you certainly don’t want to phase

Back off the baking The holidays just wouldn’t be the same without your gingerbread men—and your eggnog snickerdoodles, apricot foldovers, cream cheese dainties, and triple chocolate biscotti. But is it really necessary to spend the entire month of December preparing a barrage of baked goods when we all eat much more than we should during the holidays anyway? Simplify by selecting just a few family favorites that you make from scratch and, perhaps, round them out with some store-bought goodies or cookies baked from readymade dough. Limit party size If you usually throw a holiday

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A Perfect Place to Recover

Use discretion when you decorate Last but certainly not least, don’t think you have to keep up with the Joneses just because their yard is lit up like a landing strip for the holidays. When it comes to holiday decorating, less really is more—not to mention, a lot less aggravating. In fact, something as simple as a wreath on your front door and, perhaps, some electric candles in your front windows, can make the perfect holiday statement. Besides, what goes up must come down. The myriad light strings and holiday figures that you put up on a mild day in late autumn will have to be taken down on some frigid, blustery day in winter. ❦

Donna Hens, West Toledo resident chose Rosary Care Center I rehabilitated after knee surgery at Rosary Care because I don’t have anyone at home to help me. My room was private with a bathroom – and it was clean! I can’t say enough about the nurses and how responsive they were whenever I needed something. Daily activities for residents were nice and they encouraged me to get out of my room and socialize. AND, Physical Therapy came daily – even on weekends. Rosary Care Center is located on the 89 acre Sylvania Franciscan campus. We welcome everyone in a warm, caring environment.

Visit us online at rosarycare.org

Call for a tour today. 419.824.3600 jphillips@rosarycare.org

6832 Convent Blvd. • Sylvania, Ohio

A Sylvania Franciscan ministry

Healthy Living News | December 2020 21

It’s never too early to set your New Year’s fitness resolutions by Amanda Manthey WITH 2021 JUST A MONTH AWAY, it’s time to start thinking about those New Year ’s resolutions and a perfect time to re-evaluate your personal fitness goals. If you’re a novice runner, an advanced runner, or even a member of a local gym, the approaching New Year is a great time to set short- and long-term goals for yourself. Whether it’s for weight loss or to improve your 5K run time, personal goals will keep you on track. Here are five tips for maximizing your resolutions this year: • Set three measurable personal short-term goals (one- to twomonth periods) and three long-term goals to accomplish next year. Remember to reward yourself with personal tokens, such as a massage or a new workout outfit.

• Chart your progress and goals by using a running log or calendar. Visualizing your accomplishments will provide support, reassurance, and motivation to keep achieving those goals. • Keep a regular schedule. This helps maintain normalcy in your life by designating that time of day as “your own personal workout time.” Whether it’s with a

running group or a workout companion, a schedule will help regulate your busy lifestyle and help you reach your personal goals. • Develop a fitness/exercise consciousness. Running or working out is just like brushing your teeth daily to help maintain your personal health. Make exercise a part of your daily routine. • Inspire a friend, family member, or coworker to join you for a run, walk, or an hour at the gym. You can make a difference in your life and their life. By motivating someone else, you are motivating yourself to be a role model, and believe me, it’s contagious. Amanda Manthey is a for mer collegiate runner for Eastern Michigan University. She writes about running and fitness for Dave’s Running Shop. ❦

Don’t miss Dave’s races!

Runners, get ready to “take your mark” in this exciting community event sponsored by Dave’s Running Shop. For more information, please visit davesrunning.com. Miracle on Main Street 5K Saturday, December 5, 2020, 4:00 p.m. (Santa’s Little Helper Kids Dash at 5:00 p.m.) at 5651 Main St., Downtown Sylvania, Ohio. Join us for historic downtown Sylvania’s “Miracle on Main Street 5k” and Santa’s Little Helper Kids Dash. Immediately following the race is the annual Christmas parade and tree-lighting ceremony. The course is an out-and-back course with a loop through a neighborhood. Starting in downtown Sylvania, runners will head north to Erie Street, west to San Reno for a neighborhood loop, then back Erie to a downtown Sylvania finish. ❦

Breastfeeding - continued from p4 instances of chronic diseases, this benefits public health as well.” And there is one more: “Breastfeeding can be very empowering for women,” she says, “because they see that they can sustain their child’s life. Breast milk is the perfect food for your baby with just the right amount of nutrients, and it changes to meet your baby’s needs so he or she gets exactly what they need at the right time.” n

Want to run a 1/2 or full marathon?

Beginner, intermediate, or advanced — we will get you across the finish line! Let our staff of qualified coaches guide you every step of the way. Sign up at www.davesrunning.com/training Here’s what you get: • A comprehensive training plan geared towards helping you reach your goals • Cool training gear! • Group training opportunities throughout the 16-week program (indoor, and out) • Coupons for shoes and gear at Dave’s Running Shop • Discounts to featured Dave’s races during the training program • Access to Medical and Physical Therapy professionals to keep you healthy, happy, and running! Bring in this coupon and get • Social events to meet other runners • Weekly training emails explaining each week’s workouts as well as useful running and training tips

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Dennis Bova is a freelance writer, editor, and marketer. ❦ Fitness - continued from p18 steadily diminishing fitness returns until you eventually plateau. It’s fine to keep doing the exercises you enjoy, but don’t be afraid to change things up and get outside your comfort zone a bit. For example, if you routinely walk or jog, work in some sprints or find a route with more challenging terrain (steeper hills, etc.). During your gym workout, try to incorporate some different machines or free-weight exercises. Again, a fitness trainer can help you choose all kinds of exercises that will “keep your body guessing” so you continue to see results. n

#5 Getting injured This one often dovetails with #1, taking on too much too soon. “No pain, no gain” is probably the worst pieces of fitness advice ever dispensed, yet it persists in the minds of many. The truth is, nothing kills the motivation to exercise quicker than painful muscles or joints. Don’t push too hard, and don’t start any exercise without appropriate protective gear and the knowledge of how to perform the movements safely and properly. Also, be sure to give your body an opportunity to rest and recover in between workouts. Remember, it’s during the recovery phase following a workout, when muscle tissue is rebuilt and repaired, that fitness progress is actually made. ❦ We love feedback. Like us on Facebook. Follow us on Twitter.

Elizabeth Scott earns national honor THE ELIZABETH SCOTT COMMUNITY has been named by U.S. News & World Report as a 2020-21 Best Nursing Homes Short-Term Rehabilitation facility. It is among only 21% of U.S. skilled nursing facilities to earn the distinction. The facility earned the honor by achieving a rating of “High Performing,” the highest possible rating, for Short-Term Rehabilitation. U.S. News gives the designation of Best Nursing Homes only to those facilities that satisfy its assessment of the appropriate use of key services and consistent performance in quality measures.

“We are very pleased and satisfied to be selected for this honor,” says Matt Bucher, Director of Marketing for the Elizabeth Scott Community. “Given the added burden and stress of having to deal with COVID19 this year, it’s a true testament to our staff that they have remained steadfast in their care of our residents.”

10.25x5_ES_SkilledRehFac_Ad_HL_1120_HI.pdf

11/16/20

12:42 PM

Now in its 11th year, the U.S. News Best Nursing Homes ratings and profiles offer comprehensive information about care, safety, health inspections, staffing, and more for nearly all of the nation’s 15,000-plus nursing homes. The Best Nursing Homes ratings reflect U.S. News’ exclusive analysis of publicly available data using a methodology defined by U.S. News that evaluates factors it has determined most greatly impact patient and resident care, safety, and outcomes. This year, to accompany the new ratings, nursing home profile pages were updated to include a patient safety summary that reflects COVID19 data alongside other measurements of safety and related advice on choosing aNote: home orused facility File photos here wereamidst taken the pandemic.prior to the COVID-19 pandemic. Elizabeth Scott’s Skilled Rehabilitation Center was built as an addition to its other levels of care. It opened in September 2015, offering short-term rehabilitation. Typical patients are those who have been released from 1 11/16/20 12:42 PM the hospital and require several weeks

10.25x5_ES_SkilledRehFac_Ad_HL_1120_HI.pdf

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Toledo Clinic - continued from p7

“Eighty percent of the people in Northwest Ohio who get diagnosed of physical, occupational, with cancer utilize a Toledo Clinic or speech therapy. Staff How canphysician you judge theinquality careor at aanother. rehab one of way members use electronfacility? Ask patients who’vereach been there. Thethe Toledo Clinic’s is vast, so ic charting to maintain the need is great.” medical records. They’ll tell you offer great, customized care Thewe Toledo Clinic Cancer Centers, The 1,600-square-foot with an emphasis on protecting their health located at 4126 N. Holland Sylvania facility offers state-ofduring these trying times. tell you our Road, Suite 105,They’ll also provides imagtimelaboratory, is fast and the food is good. and IV the-art equipment response and ing, chemotherapy rehabilitation up to seven services. The cancer center consists of How be so sure? our patients keep days a week. There are 14 can7we medical andBecause 2 radiation oncologists coming back when they need additional therapy. generously sized private along with 8 nurse practitioners and luxury suites, each with a private 4 research nurses. The cancer center If your provider rehabilitation, bathroom and shower, flat-screen also hasprescribes satelliteskilled centers in Maumee, choose the facility with repeat customers. Contact television, and Wi-Fi. A dining room, Napoleon, Bowling Green, Wauseon, of Marketing, for more and Director Monroe. that is separate from the rest ofMatt the Bucher, information. The Toledo Clinic Cancer Centers Elizabeth Scott campus, overlooks a has earned Patient-Centered Specialty rural setting. Practice level 3 recognition and Oncology Medical Home recognition from the National Committee for Quality Assurance. Oncology homes align systems and resources with Independent & Assistedcoordinated Living, care focused on cancer The Elizabeth Scott Community, Skilled Nursing & Rehabilitation patients and their needs. This reduclocated at 2720 Albon Road in Maues fragmentation, supports shared 2720 Albon Road mee, is a family owned and operatOH 43537 decision making, and improves the ed facility that offersMaumee, Independent (419) 865-3002 • elizabethscott.org Living, Enhanced Living, Skilled patient experience. They are the Nursing, and Skilled Rehabilitation first oncology practice in the state of Michigan and the second oncology on a single campus. For more information about practice in the state of Ohio to receive the Elizabeth Scott Communi- this recognition. For more information, please call ty, contact Matt Bucher, Director of Marketing, at 419-724-5021. The Toledo Clinic Cancer Centers at 419-479-5605. ❦ ❦

THEY KEEP COMING BACK.

Note: File photos used here were taken prior to the COVID-19 pandemic.

How can you judge the quality of care at a rehab facility? Ask the patients who’ve been there. They’ll tell you we offer great, customized care with an emphasis on protecting their health during these trying times. They’ll tell you our response time is fast and the food is good. How can we be so sure? Because our patients keep coming back when they need additional therapy. If your provider prescribes skilled rehabilitation, choose the facility with repeat customers. Contact Matt Bucher, Director of Marketing, for more information.

Independent & Assisted Living, Skilled Nursing & Rehabilitation 2720 Albon Road Maumee, OH 43537 (419) 865-3002 • elizabethscott.org Healthy Living News | December 2020 23

The Devil and Mrs. Jones Part 8 Holidays and COVID-19 by Megan Benner Senecal IT IS ALWAYS IMPORTANT to reconnect with your loved ones during the holidays, no matter what holiday you celebrate. This is especially true when we think about our loved ones in longterm-care settings or who cannot travel outside of their home. As we all know, this year has thrown its share of curveballs, including the complications posed by COVID-19 and restricting access to long-term-care residents. Additionally, even if the elders in your family aren’t in long-term care, it is still likely that they are doing what they can to stay safe and socially distanced. As such, this year’s celebrations will look vastly different from what we all have become accustomed to. Now we must come up with new and inventive ways to connect with our loved ones, make sure they feel loved, and assure them that they are still in our thoughts. One example could be a “card-shower” from families and friends with cards separately sent to your loved one who is in n

long-term care or just playing it safe. Having multiple cards from multiple loved ones arrive sporadically can be fun and makes going to the mailbox exciting again! You may also try to do a virtual visit or FaceTime with your loved one. If they are in a facility, you can be assisted by the facility staff to make the connection. This is a great way to have real-time face-to-face interaction with safety for everyone in place. Mrs. Jones will be doing just that! She will miss hugging her children and grandchildren greatly, but her family is planning on showering her with cards and having FaceTime calls so that they can celebrate and remind her that even though they can’t be physically together, they are still thinking of her and missing her. If you have questions about how you can connect with your family in a long-term-care facility or in general, give the Ombudsman a call so we can talk more in depth. The Ombudsman Program can be reached at 419-259-2891. Happy holidays and stay safe! Megan Benner Senecal is a member of the Ombudsman Office. ❦

Snow shoveling - continued from p17

clinging to your shovel and putting undue strain on your back, spray the blade with a lubricant before you begin shoveling. To keep your body warm while preventing overheating, dress in layers and wear a warm hat, gloves or mittens, scarf, and boots that provide good traction. Keep in mind that just because you’re working on your own driveway or sidewalk doesn’t mean you’re any less vulnerable to frostbite and hypothermia. When beginning a session of shoveling, start out slowly and gradually build up to a steady pace—just as you would when doing any other form of strenuous exercise. Take frequent breaks if necessary. This slow-andsteady approach may stretch the chore out for a little longer, but it will be much easier on your heart and other muscles. If you feel overheated at any point, go inside, shed a few layers, and rest until you recover. Also, don’t forget to drink plenty of water to stave off dehydration. If you aren’t certain that you can manage strenuous yard work, such as shoveling snow, without putting your health in jeopardy, don’t take the risk. A few dollars spent to have a neighbor or professional contractor clear your driveway and walks could be a very wise investment. ❦

24 December 2020 | Healthy Living News

Healthy Aging Part 3

by Daniel J. Jachimiak, BA IN THE FIRST PART OF THE 20TH CENTURY, the average life expectancy was only 45 years. Today the average life expectancy has increased to 78.6 years. Our sense of control over our lives is the key in determining whether we just add years to our life or we add life to those years. Be a social animal At any age, there is an important connection between social support and good health. Social support in its many forms has a powerful positive influence on health and can reduce some of the negative health-related aspects of aging. On the other hand, as we get older, social isolation is a risk factor for poor Daniel J. Jachimiak health. In study after study, medical researchers have found that people who have friends they can turn to for affirmation, empathy, advice, assistance, and affection are more likely to survive health challenges like heart attacks, and are less likely to develop diseases. Many studies have shown that people who feel lonely and isolated have a 20-50 percent higher rate of premature death from virtually all causes when compared with those who have a sense of community and connection with others. A study that tracked thousands of people over a nine-year period showed that those with strong emotional ties with family and friends had significantly lower death rates. In another study published in the Journal of the American Medical Association, researchers from Duke University found that out of more than 1,000 heart patients, those that did not have social support from friends and family were three times as likely to die within five years of diagnosis as those who had strong support from family and friends. The researchers concluded that having someone to talk to is a very powerful medicine. A study published in the Annals of Internal Medicine from research done

at the Harvard School of Public Health actually showed an engaged, socially active lifestyle helps slow mental decline in older adults. According to the investigators, risks of mental decline were approximately twice as great in the respondents who reported few or no social ties than those with five or more social ties. They added that no one type of social connection—be it spouse, family, or friend—was more protective than another when it came to preventing mental decline. Studies also suggest that socialization may reduce daily stress because of the stimulating give and take of interpersonal relationships. Stress increases levels of certain hormones that can inhibit areas of the brain important to memory and other intellectual processes. Social support carries many meanings, including factors such as information, trust, care, love, esteem, networks, and mutual obligation. In general there are three categories of social support necessary for healthy aging: Emotional support involves the verbal and nonverbal communication of caring and concern—that you are valued and loved. Intellectual support gives you access to information, advice, appraisal, and guidance from others. Instrumental support gives you access to material or physical assistance, such as transportation, money, or help with daily chores. Investigators measure the availability of close personal relationships asking if you have: • Someone special whom you can lean on • Someone who feels very close to you • Someone to confide in • Someone to share feelings with. Other researchers who measure social support might ask questions like: • If you were broke, is there a friend who would loan you money? • If you were sick, is there a friend who would help take care of your children until you feel better? (If you don’t have children, how about your pets or plants?) If most of the answers to these types of questions are “no,” you n Healthy Aging - continued on p27

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CBD and tinnitus by Shelly Horvat, AuD, CCC-A THERE ARE ANECDOTAL REPORTS that CBD oil can relieve tinnitus. As people seek relief from their tinnitus, some are trying alternative treatments like CBD or THC oil. Although CBD oil is being promoted to help relieve tinnitus, research suggest that cannabinoids such as CBD and THC may worsen or aggravate tinnitus rather than alleviate it. First, what is tinnitus? Tinnitus, or ringing in the ears, is defined as the perception and awareness of sound that is not physically present in the environment. These sounds can be in the form of ringing, buzzing, chirping, hissing, roaring, or even musical tones. People experience tinnitus intermittently or constantly, loudly or softly, and in one or both ears. It affects at least 25 percent of the American population at some stage in their lives. The prevalence

of tinnitus increases with age. There are numerous causes of tinnitus, such as exposure to loud noise, inhalation of solvents, head and neck injuries, certain medications or drugs, and certain medical conditions such as Meniere’s disease. The mechanisms underlying tinnitus are not fully understood, with the consensus being that tinnitus is a result of changes in the neural activity within the brain as a result of damage to the ear. There is no magic cure or medication for tinnitus, although there are various treatment methods to lessen the volume and decrease the stress response related to the tinnitus. Second, what is CBD? CBD, or cannabidiol, is one of many chemical compounds extracted from the flowers, leaves, and buds of cannabis plants, also known as marijuana or hemp depending on the strain. Hemp plants

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are very similar to marijuana plants but contain much lower levels of tetrahydrocannabinol (THC), the active chemical that causes a psychoactive high in marijuana users. CBD is

different from THC in that CBD users do not experience a high like THC users experience. CBD can be made into oils, tinctures, gels, and sprays. CBD has become increasingly popular since Congress passed the Agriculture Improvement Act in 2018. This act removed hemp from the Controlled Substances Act and opened the marketing door for promotion of the non-narcotic aspects

of the cannabis plant. CBD has become extremely popular in the wellness industry since 2018, with companies selling the chemical compound in various forms. They claim it can treat a multitude of conditions, including headaches, body aches and pain, anxiety, depression, insomnia, acne, and tinnitus. Rigorous medical research, so far, is lacking for most of these conditions. Currently, the only FDA approved CBD drug is the medication Epidiolex, which has been proven to treat two rare forms of epilepsy, or brain seizures. It’s important to know that the commercial market is unregulated and products vary widely in quality. For example, products that use hemp seed oil do not actually contain any actual CBD. Medical-grade CBD is still largely restricted to states in dispensaries where marijuana has been legalized, either for THC or CBD or both. n NWO Hearing - continued on p28

11/17/20202020 5:59:58 PM Healthy Living News | December 25

You’re never too old for Super Slow Training THOUGH MOST OF the clients currently taking advantage of the Super Slow Training method offered at TriggerPoint are in their 40s, this evidence-based, time-efficient exercise solution is gaining popularity among people of all ages—including individuals well into their senior years. One such client is Peg Anderson, age 92. Anderson learned about Super Slow Training from an ad and article in Healthy Living News and decided to explore the program further. So she came to TriggerPoint, tried it out, and was immediately impressed. “I thought, ‘This is great! I need to keep doing this!” she recalls. At that time, Anderson was beginning to have difficulty managing the stairs outside her home and wasn’t sure whether she would be able to continue living there. She had even purchased two canes to help her navigate the stairs. However, after just a handful of Super Slow Training sessions, she began to notice a positive change. “I could tell a

difference after doing the program once a week for just three weeks. I realized I was getting stronger and could go up and down those stairs without much effort whereas I struggled before. So I said I’m never going to quit this. I’m still not using either of those canes, and I attribute that to coming to TriggerPoint and making my muscles stronger,” she says. TriggerPoint owner Russ Wakefield

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26 December 2020 | Healthy Living News

explains that Super Slow Training involves lifting and lowering weights at a very slow rate, keeping consistent tension on the muscle throughout its whole range of motion. High-tech monitors on the specially designed Super Slow Training equipment help clients maintain the proper form, technique, and tempo during workouts. This method differs from conventional strength-training techniques in that there is no fast momentum to help do the work for you.

Though slow, this technique is intense, really working the muscles. It’s also very safe, with highly experienced and educated trainers working one-on-one with clients and monitoring and adjusting their every move. Answers to crossword from page 12 1

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After this intense exercise stimulus, the body recovers for seven days, producing the desired results. Ours is a busy, fast-paced society that allows us little time to focus on health and fitness, so TriggerPoint clients appreciate the fact that Super Slow Training demands no more than a half hour of their time once a week. In fact, the program can be completed over your lunch hour with no requirement to change clothes or shower afterward. What’s more, as you progress through the program and begin to see results you never thought possible, that weekly workout time may actually decrease. Super Slow Training is considered a high-intensity workout, but that should not discourage anyone from participating as long as they have their physician’s approval. Wakefield notes that clients of all ages, backgrounds, personalities, and body types—even pregnant women—can participate in and benefit from this time-efficient program. Anderson has certain physical challenges, including arthritis in her shoulder, but she says that her trainers at TriggerPoint are fully aware of her age and limitations and are careful to modify her program accordingly. Asked what she would tell others in her age group about Super Slow Training, Anderson states, “You are never too old for this. If you have physical limitations, the trainers will help you work around them. Remember, health problems are expensive and become more and more likely the older you get. You can’t just sit around reading magazines and eating bonbons and expect to stay healthy. You have to get moving and keep moving!” Wakefield urges anyone who is seeking a more efficient strength-training and conditioning alternative—or is simply tired of getting disappointing results from conventional workouts— to follow Anderson’s example by calling TriggerPoint and giving Super Slow Training a try. “This efficient, evidence-based program might just be the exercise solution you’ve been looking for,” he states. For an appointment, call Russ Wakefield at 419-536-0408. TriggerPoint, located at 2449 N. Reynolds Rd., is also on Facebook. ❦

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Healthy Aging - continued from p24

might have a higher risk of disease and death from all causes, according to many scientific studies that have been done. These include increased risk of heart attack, stroke, and some cancers. The evidence is pretty clear from a healthy aging standpoint that strong social support plays a very important role. Pay attention to your exercise and diet—but don’t forget to nourish those relationships.

Do I need a checkup? Healthy adults often ask this important question. In the past, all adults were urged to have an annual physical exam. If your physician has suggested you continue that annual visit, it is important that you follow that advice. Today, however, there is more emphasis on periodic visits based on a person’s health status, medical history, and individual risk factors for specific diseases. It is extremely important to be responsible for scheduling and receiving preventive checks based on your gender, age, and history. Without periodic screening, the first sign of a disease is often a damaging event. For example, you could find out you have heart disease by having a heart attack. Or you could discover you have osteoporosis by having a hip or spinal fracture. Screening tests allow you to prevent these debilitating events, to spot these and other illnesses way before symptoms appear. By identifying potential diseases early, you can get appropriate treatment before the disease process is irreversible and damaging. As you age, your risk for health problems such as heart disease and cancer increases, making periodic

screenings to detect warning of potential trouble more essential than ever. Recent surveys, however, show that many older Americans are not taking advantage of established methods of protecting their health and lives, including those paid by Medicare. Using preventative services like mammograms, colorectal cancer screening, and vaccinations—plus making healthy lifestyle choices like incorporating exercise, good nutrition, and stress management—can make an enormous contribution to a higher quality of life as you get older. An excellent place to get your age and gender recommendations is the United States Preventative Services Task Force Grading System. The USPSTF is an independent panel of non-federal experts in prevention and evidence-based medicine and is composed of primary care providers, such as internists, pediatricians, family physicians, nurses, OB/GYNs, and behavior health specialists. The USPSTF conducts scientific evidence reviews of a broad range of clinical preventive health care services, such as screening, counseling, and preventive medications and develops recommendations for primary care clinicians and health systems. These recommendations are published in the form of “Recommendation Statements.” You can get the USPSTF guidelines at www.uspreventiveservicestaskforce. org. It is recommended that you discuss these guidelines with your doctor, as individual physicians may have different recommendations for certain patients with health risks and individual needs. This is especially true if you have a family history of any diseases. In many cases, more frequent monitoring and additional screenings may be necessary. Doing well by doing good In the process of volunteering and helping someone else, people discover a part of themselves that perhaps they never fully appreciated before. Consequently, they feel a deeper sense of self-worth. This increased self-esteem is an excellent buffer against stress and negativity. It can also be self-perpetuating in what is described as the “cycle of caring.” Knowing you have made a difference in the lives of others through “doing good” can make you feel good. And feeling good can also increase your likelihood of doing well. Ken Pelletier, PhD, author and

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health educator, suggests that altruism takes many years to develop and reaches full expression only in our later years. Perhaps this is why it is in mid and later life, when other issues are often resolved, that altruism begins to flourish and becomes even more important for individual health. Dr. Pelletier states to be of service to others may or may not be the antidote to the isolation and anger leading to heart disease, but it is certainly an inviting alternative. The desire to serve others is not a mere belief or philosophical abstraction; it is a positive and sustaining drive toward a greater purpose in life. Dr. Pelletier suggests the following recommendations derived from his research on maintaining an altruistic orientation: • Identify any cause that strikes you as important. It can be visiting an ill or disabled family member, developing a recycling program at your worksite, or tackling a major social problem. • Devote time to being of service to a particular group of people, such as children, the disabled, or the elderly. Very often altruistic individuals find their greatest satisfaction in working with those who need help the most. • Develop a self-care group for others who wish to work together on a common problem, such as alcoholism or childcare. Or share the enjoyment of a common interest like bird watching or hiking. • Volunteer in your children’s or grandchildren’s school, local political campaigns, or groups for charitable organizations in any way that allows you to join together with like-minded individuals committed to a common cause. • Join any group that has a devotion to something that has a greater purpose outside you. Research indicated that dedication to a greater purpose, as much as to other people, is what produces the greatest sense of fulfillment. Daniel J Jachimiak, BA, is a feature writer/journalist and speaker. Dan can be reached at djachimiak@bex.net or 419-787-2036. ~You can have a better life~ ❦

Teen driver - continued from p9

conditions will prevail throughout their journey. Alert them to the fact that some areas are prone to icing more quickly than others—e.g., bridges and shady areas—and that road conditions can change dramatically, even over relatively short distances. For instance, while the highway may be relatively clear, allowing for normal-speed travel, the on- and offramps may be icy or snow-covered. Also, they should be advised that extra caution must be exercised when approaching intersections or in any situation in which it’s necessary to bring the vehicle to a complete stop to avoid colliding with other vehicles or structures. It’s wise to check your traction well in advance of the intersection to ensure that you can stop in time. #6 Slow down and space out Teens should also be taught the importance of adjusting their speed and following distance according to road conditions. Remember, the posted speed limit is a maximum and applies only when driving conditions are good. Anytime conditions are compromised by snow, ice, slush, or rain, it’s necessary to drive slower than the posted limit and to brake and accelerate gradually. With respect to vehicle spacing, it’s recommended to at least double your normal safe following distance when roads are slick. Also, be sure to keep your eyes on the road further ahead, not just on the vehicle in front of you. If you see brake lights off in the distance, be ready to stop. To reduce the likelihood of getting rear-ended by the driver behind you, it’s wise to signal turns earlier than you would when driving under normal conditions. #7 Give ‘em a brake lesson When sliding on ice or snow, the first reaction of an inexperienced teen driver is to slam on the brakes. But this reaction, while natural, can have potentially disastrous results. Teach your teen that hard braking on ice will lock up the brakes and can cause the car to enter an uncontrolled skid. Instead of stomping on the brake pedal, keep the heel of your foot on the floor and apply firm, steady pressure with the ball of your foot. Again, it’s a good idea to practice this technique in an empty parking lot. ❦

Healthy Living News | December 2020 27

Healthy body, healthy pocketbook MANY PEOPLE HAVE A CLEAR VISION of what their ideal retirement looks like. Some desire vacation homes in tropical destinations, while others plan to spend quality time with their grandchildren and family. We know that many of these dreams will come with a price tag, but of all the activities in retirement that you’re saving for, have you considered the costs associated with necessary services, like health care? A study done by the Employee Benefit Research Institute found that a man would need to save $130,000, and a woman would need to save $146,000, for health care during retirement if they wanted a 90% chance of being able to pay all their medical bills. Thankfully, your retirement health costs are not set in stone. Of course, you won’t have total control over your health in retirement, but there are things you can do to manage your health risks and the potential costs associated with them. Here are a few tips: Get informed Medical expertise and advice are constantly changing when new research emerges. Keep yourself up to

Relax Stress can be detrimental to your health. Maintaining friendships, focusing on hobbies, and taking time to relax may help ensure good mental health. In fact, research shows that staying socially active in retirement is correlated with lower stress levels and a reduced risk of depression. It is also associated with a lowered incidence of Alzheimer’s disease. date on healthcare news, particularly with regard to issues that have affected you or your family. Ask your doctor to help you identify any areas of concern. Develop (or maintain) a healthy lifestyle This boils down to simple wisdom: eat healthily and exercise regularly. Limit fats and sugars and increase your intake of whole grains, fruits, and vegetables. If you haven’t already, embark on a fitness program that you can stick with long term. If it’s been a while since you last exercised, consult with your doctor before you begin. Start slowly and gradually work up to your goals.

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28 December 2020 | Healthy Living News

Learn your numbers Staying healthy means monitoring a few key numbers. You should know your blood pressure, cholesterol, and body mass index (BMI). In addition, your blood sugar level may indicate your risk of developing type 2 diabetes. Your doctor can perform simple tests to help you identify these numbers and recognize any vulnerabilities you may have. Get preventive care Preventing a disease or illness can be much less expensive than treating one. As recommended by your doctor, take advantage of free or low-cost diabetes and heart disease screenings, mammograms, and vaccinations. And make sure to get your annual physical. There is no way to guarantee you won’t have unexpected healthcare costs in retirement. But by maintaining a healthy lifestyle, you may reduce possible health-related expenses.

Citizen Advisor y Group is a comprehensive financial services firm that helps Northwest Ohio and Southeast Michigan’s soon-to-be-retired and retired residents effectively plan for and prepare for life’s greatest journey. In addition to helping clients with their finances, Citizen Advisory Group offers monthly health and wellness events. Please call 419-872-0204 for a complimentar y consultation to review your individual situation. Investment advisory and financial planning services offered through Advisory Alpha, LLC, a Registered Investment Advisor. Insurance, Consulting, and Education services offered through Citizen Advisory Group. Citizen Advisory Group is a separate and unaffiliated entity from Advisory Alpha. ❦

NWO Hearing - continued from p25

Back to the question can marijuana, THC, or CBD alleviate tinnitus? Research is scant, but current research says no. In a 2019 journal article, researchers Z. Qian and J. Alyono reported that marijuana users were nearly 20 times more likely to report having tinnitus as compared to nonusers. A marijuana user in the study was defined as a person who had used marijuana at least once per month for the past 12 months. In their analysis, the researchers factored out other causes of tinnitus such as hearing loss, noise exposure, anxiety, depression, excessive alcohol use, and illegal drug use. Since the use of cannabinoids has been found to have anti-epileptic properties, a group of researchers studied whether THC could reduce tinnitus in rats. Believe it or not, rats can be trained to elicit certain behaviors if they experience tinnitus. The researchers induced tinnitus in the rats by exposing them to loud noise and then administered THC to the rats and measured whether the tinnitus was reduced by the THC. Their results suggested that, rather than reduce the tinnitus, cannabinoids promoted the development of tinnitus, especially in rats with pre-existing hearing loss. It is still too early to determine whether CBD products benefit individuals with tinnitus. For the studies published so far, the answer is that tinnitus may be worsened by cannabidiols rather than improved. It is also unknown whether CBD products will interact with other medications and supplements you may be taking, so be sure to tell your healthcare providers if you are using CBD supplements. Some known side effects of CBD are diarrhea, drowsiness, fatigue, and dry mouth. If you have bothersome tinnitus, please call the audiologists at Northwest Ohio Hearing Clinic for a medical evaluation of your hearing history, hearing ability, and tinnitus. We can provide solutions to alleviate your tinnitus, including but not limited to hearing aids with tinnitus masking features, tinnitus maskers, examination of exacerbating factors, and referral to appropriate healthcare providers for conditions related to the tinnitus. Shelly Horvat, AuD, CCC-A, is a Doctor of Audiology with Northwest Ohio Hearing Clinic, located at 1125 Hospital Dr., Suite 50 in Toledo (419383-4012) and 1601 Brigham Dr., Suite 160 in Perrysburg (419-873-4327). ❦

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How to support the grieving during the holidays

“You Play – Pets Win” raffle to support Planned Pethood

by Jean Schoen CHANCES ARE YOU KNOW SOMEONE who is celebrating this year’s holiday season without a loved one. Whether it is a result of cancer or COVID, the loss is overwhelming. The pain one experiences is often exacerbated by the holidays and the absence of their loved one. How do you support those that may be experiencing this? What do you say? How should you act? Here are some tips from people missing their own loved ones: • Tone matters—talk to the grieving person in a normal voice. • Do not ask if they are ok—they are not; but know that it is ok for them not to be ok. • Do not ask what you can do— just do it! Pick up groceries or make a meal. • Do not take it personally if they decline an invitation to a holiday event—the person needs time to grieve. • Check in on the grieving

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person, but do not smother them—gently remind them that you are there. Allow them to talk as much as they need to about their loved one, even if you have heard the same story multiple times. Do not dismiss their feelings by trying to “cheer” them up—let them know it is ok to be sad. It is important not to treat them differently—they are the same person even though they are grieving. Do not be afraid to sit in silence —sometimes words are not needed, just a shoulder to cry on.

Unfortunately, death and loss are inevitable; however, life does not stop. Knowing how to support those that are grieving helps them adjust to their loss and create a new normal. May peace and comfort surround you this holiday season!

Jean Schoen is the founder and president of Cancer Connection of Northwest Ohio, Inc. (419-725-1100). ❦

HELP SUPPORT the programs of Planned Pethood this month, and you can win too—all from the comfort of your home or phone! The “You Play – Pets Win” 50-50 raffle will be held now through December 18 entirely online. Just visit plannedpethood5050.com and purchase your tickets, then you can win 50 percent of the jackpot when we draw the winner after the event ends on December 18. The remainder will help provide the critical programs and services necessary for Planned Pethood to rescue and care for the many abandoned, injured, and unwanted dogs and cats in our community. These funds also contribute to proactively addressing overpopulation. Contact Planned Pethood at 419-826-3499 or plannedpethood. org for more information. ❦

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Healthy Living News | December 2020 29

Then the Whos, young and old, would sit down to a feast. And they’d feast, and they’d feast. And they’d feast, feast, feast, feast! -From “How the Grinch Stole Christmas” by Dr. Seuss I MUST SAY, this past year with the coronavirus really gave our healthy eating and fitness goals a run for their money. From what I can discern, people fell into one of two camps during the lockdown: those who threw healthy eating out the window and completely succumbed to stress eating, and those who bought home exercise equipment, took advantage of our metroparks, and actually met their fitness and healthy-eating goals. Now we’re in the holiday season with all its delicious temptations, which can derail healthy eating habits even further—especially for those in that first camp. Continue to eat whatever you want whenever you want it, and you can expect an average weight gain of seven pounds by season’s end! No amount of “Who Hash” is worth that! I mean, it was wonderful when the Grinch’s heart “grew three times that day” but do you really want that to happen to your waistline?

EATING WELL Healthy holiday eating by Laurie Syring, RD/LD Okay, all cheesy Grinch references aside, what can you do to keep your holiday eating healthy and avoid going overboard when everything tastes so good and “healthy portion control” sounds like a bad word? Here are five tips that just might help: 1. Don’t skip meals On a planned day of feasting, set a healthy tone by starting the day with exercise. You might be tempted to skip meals earlier in the day so you can “save” calories for later, but don’t give in to this impulse. The problem with skipping meals is that you’ll be famished by dinner time and much more likely to stuff yourself with foods that are high in fat, sugar, and calories. Be sure to eat

a breakfast and snack before your group gatherings or holiday meals, and don’t tell yourself it’s okay to overeat to the point of feeling sick just because it’s the holiday season. 2. Prepare in advance Throughout the holiday season, make sure your refrigerator is stocked with healthy food. Pre-cut your vegetables, and keep plenty of fruit on hand for quick snacking. Try making a smoothie with protein. If you have to take a dish to a gathering, prepare something healthy that you know you like. 3. Fill up first On water, that is! Water, water, water all day! Okay, you get the

point, but do try to stay hydrated during the holidays, especially if you will be enjoying adult beverages at your festivities. 4. Review your options Rather than grab foods indiscriminately at the holiday feast, look over all the meal items ahead of time and decide what you really must have and what you can probably do without. If you really want dessert, go ahead and have it, but maybe skip the dinner roll and extra potatoes to help compensate.

5. Remember plate portioning Keep in mind the suggestion from MyPlate (choosemyplate.gov) to fill half your plate with fruits and n

Eating Well - continued on p31

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Elizabeth Scott builds nature trail for residents

Anxiety— there is always a “why” ronment was a legitimate threat. If you were not perpetually on guard, “WHY ARE YOU ANXIOUS? You you might get snatched up by a have nothing to be anxious about!” saber-toothed tiger. If you did not If you have ever experienced anxiety, have the protection of other peoodds are you may have heard this ple, you were easy prey for a pack before or may have thought it about of hungry wolves. Humans, like all yourself. You know you are anxious other animals, developed into social creatures out of necessity. but cannot pinpoint the reaAs a species, humans son why. Since you cannot have come a long way since pinpoint the reason, you the days of cave-dwelling. assume there must not be However, the human brain one, that your anxiety is still retains the mechanisms misplaced. However, if that developed in that enyou are anxious there is vironment. Those mechaalways a reason for it. nisms are still active today, There are two main ever vigilant for threats types of anxiety that people and seeking the safety of experience. For simplicthe group. Fears of embarity’s sake, I will refer to rassment and rejection, and these as good anxiety and the need to feel accepted other anxiety. Good anxielicit such strong emotions ety happens when we are because they are tied to Tom Duvall, LISW-S excited about something. the need to be with other It is the butterflies you feel in your stomach right before getting people to survive. The brain is wired on a roller coaster or speaking/per- to see everything as a threat, even forming in front of a crowd. Often it if what is can logically be separated is not even referred to as anxiety but from what is not. While threats to survival exist being nervous, or “nerves.” There is today (cars crashing at 60+ mph and excitement that runs parallel to the airborne illnesses, for example), they anxiety that helps temper any distress, so the net feeling is usually positive. are not as numerous as they once The other type of anxiety is, well, were. Previous death sentences can other anxiety. It is not bad, though it now be easily prevented, managed, sometimes is thought to be. This is or treated with little effort, but the the kind of anxiety that occurs when human brain in many ways still lives you are fearful of something. This is in the environment in which it develthe “gut” feeling that occurs when oped. Because of this, people become something seems wrong but there anxious for a variety of reasons that is not a readily identifiable reason are not always apparent. There may for the feeling. Being fear-based, be excitement over something or the the distress it creates is more easily perception that something is going noticed, leading to the inaccurate to cause harm or rejection. Perhaps assumption that this type of anxiety once the reason for it is known, the is inherently bad. However, it serves anxiety will dissipate. Perhaps not— an important and necessary function. what matters is that being anxious Other anxiety keeps us alive. When happens for a reason. If you or anyone else questions humans were first developing as cave-dwellers thousands of years why you are anxious, the difficulty ago, nearly everything in the envi- n The Willow Center - continued on p34

WHAT CAN YOU DO with a three-acre parcel of wooded farmland? If you’re the Elizabeth Scott Community, you turn it into a nature trail for residents to enjoy. “We’ve been working on this project for awhile, and it has eventually become a very enjoyable spot for our residents,” says Matt Bucher, Director of Marketing. “We’ve built multiple walking paths that traverse through the wooded property on our campus.” He says fruit trees and native plants were also planted to enhance the area. A deer feeder and multiple bird feeders were built to attract animals. “At a minimum, this nature trail gives our residents something to look at from their rooms and helps highlight their Matt Bucher, Director of days,” says Bucher. “Not long ago, we had Marketing for the Elizabeth seven deer roaming around the nature Scott Community, stands on area, eating the grasses and munching on one of several nature trails food in the deer feeder we had installed. the company has built The residents really enjoy coming out to on its campus for watch them. To take it a step further, our residents to enjoy. residents can also walk the trails and tour the woods. The paths are safe, and they were created using packed, crushed stone that accommodates walkers and wheelchairs.” Bucher says future plans call for a gazebo to be built near the entrance to the trails for residents to sit outside and enjoy nature. The nature trails are located on the Elizabeth Scott campus in a quiet area behind the Skilled Rehabilitation Center. The Elizabeth Scott Community, located at 2720 Albon Road in Maumee, is a family owned and operated facility that offers Independent Living, Enhanced Living, Skilled Nursing, and Skilled Rehabilitation on a single campus. For more information about the Elizabeth Scott Community, contact Matt Bucher, Director of Marketing, at 419-724-5021. ❦

by Tom Duvall, LISW-S

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Eating Well - continued from p30

vegetables, one-quarter with protein, and one-quarter with starch. Sometimes I like to use the three-bite rule: one bite is delicious, the second bite is yummy, and the third bite is the signal that you’ve had enough. Tell yourself that you can always have leftovers tomorrow so you don’t have to eat it all today. As a visual guide to help you apportion foods properly, consider that three ounces of meat looks like a deck of cards, a half cup of pasta or potatoes looks like a hockey puck, one cup of broccoli looks like a baseball, and a serving of fruit looks like a tennis ball. This holiday season might be a tough one as we adhere to coronavirus recommendations such as social distancing and avoiding large groups, but it’s still important to enjoy ourselves and try to make the best of it. Let’s celebrate by maintaining good nutrition and continuing to follow a healthy lifestyle. Or perhaps this is a good time to say let’s start 2021 off right. So, start practicing healthy portions now, and listen to your body and fullness signals. Oh, and while you’re at it, please go ahead and enjoy the “Who-pudding” and “rare Who-roast beast” this holiday season. I hear they’re very healthy! Laurie Syring, RD/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ❦ Healthy Living News | December 2020 31

by Sister Karen Zielinski, OSF WHAT DID WE DO BEFORE technology helped us do so many things? We order food, read books, listen to music, and do a number of daily activities using the apps on our smartphones. Besides medical apps, which manage our blood pressure and help us keep track of our steps and diet, there are a few more that help with our everyday lives. Many of us have had virtual medical appointments. I met my doctor on my iPad. I was satisfied with the appointment, although I looked forward to the time I could meet her in person at the office. I missed having her check me out physically. Although meeting with our healthcare professionals in person is the best (we need to get our teeth cleaned or our toenails clipped at the office), many health conditions can be handled through technology. Several phone apps help with maintaining our health. We can check our steps, diet, glucose levels, and heart status. The apps are quite accurate and amazing, and the information collected from them can be stored and shared with our doctors, too. But there are other apps that help make daily living a little easier for those with mobility challenges. Phone apps can help find handicapped parking at restaurants or stores, identify accessible bathrooms, or help managing medications. Although the apps are not perfect and might not contain all the updated accessible information, users are encouraged to add current updates as they experience them. If a person

n body’s perfect

There’s an (accessible) app for that sees that a restaurant has accessible bathrooms that were not on an app, they can tell the app what they found. Gradually, the app gets better through the updates. The following are a few accessible apps. Try them out. Wheelmate This free interactive app helps users locate accessible restrooms and parking. The app offers users an overview of the nearest resources to help plan their day. It currently has 35,000 locations across 45 countries. WheelMap This interactive map helps users find wheelchair-accessible locations. Just like Wikipedia, anyone can contribute and mark places that are accessible. It offers a color-coded scale: Green—fully wheelchair accessible Yellow—partly wheelchair accessible Red—not wheelchair accessible Gray—location not yet rated

AccessNow This app is designed to share accessibility information on businesses all over the world. Users can filter a map by categories such as a restaurant, hotel, or store. There is color coding for accessibility: Green—accessible Yellow—partially accessible Red—not accessible Be My Eyes This free app connects blind and low-vision users with sighted volunteers for visual assistance through a live video call. Through the call, the user and volunteer are able to communicate directly and solve a problem. FuelService This app tell users which nearby fuel stations have assistants who can help refuel their car. The app is able to call and ask the station if they can help. Once the user has arrived, FuelService informs the attendant that they are there.

MediSafe Pill Reminder With Medisafe, users get reminders for each medication to keep them safe and in control. It helps users manage and take their medication on time. Users are also able to give family, friends, and caregivers access to be alerted if they miss a medication. Mobility Works Mobility Works is a nationwide leader in adaptive solutions, accessible vehicles, and mobility equipment. The app allows users to find accessible rental vehicles, products, hotel rooms, and events when traveling. iAccess Life iAccess Life is a handicapped-accessible phone app that allows users with disabilities to share their experiences at businesses. Ratings are given on the entrance, bathroom, interior, and parking. Users can rate, review, and search based on their accessibility rating from other users. There are more apps available. Some are just being developed and get better as users add their experiences. Most are available on iPhone or android format. Try a few—some might really be helpful. Sister Karen Zielinski is the Director of Canticle Studio. Canticle Studio is a part of the Sisters of St. Francis of Sylvania, OH’s overall advancement effort and has a mission of being a creative center where artists generate works, products, and services in harmony with the mission of the Sisters of St. Francis. She can be reached at kzielins@sistersosf.org or 419824-3543. ❦

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‘Tis the season…for seafood? GOOD FOOD AND THE HOLIDAY SEASON go hand in hand, and there is remarkable variation in the types of foods families serve at this time of year, depending on their traditions, heritage, and individual preferences. For example, some families make a scrumptious, spiral-sliced ham or beef tenderloin the focal point of their holiday meal. Others essentially serve “Thanksgiving redux,” with turkey, stuffing, cranberry sauce, and other traditional favorites returning for a delectable encore. Still others take their inspiration for their holiday repast from the sea. In fact, seafood, in one form or another, graces a great many tables in the US and around the world at holiday time. Whether you’re laying the groundwork for a traditional Feast of the Seven Fishes or you’re just considering serving a seafood-themed meal this holiday season, you might want to give these tantalizing recipes a try: Smoked salmon in cucumber cups 2 medium cucumbers, about 1 inch diameter 6 ounces smoked salmon 1/2 cup sour cream 1/3 cup chopped fresh cilantro leaves 1 Tbs. lime zest 2 tsp. fresh lime juice Salt Cayenne pepper Peel cucumber; cut into 3/4inch slices; using tiny spoon or scoop, form cucumber cup by scooping out seeds, leaving some flesh in base of cup; set aside. In medium-size bowl, flake smoked salmon, discarding skin and any bone; blend in sour cream, cilantro, lime zest, lime

juice, salt, and cayenne pepper to taste. Mound salmon into cucumber cups; sprinkle lightly with a few grains cayenne pepper; garnish with additional lime peel strips, if desired. Makes 24 appetizers. Grilled seafood salad Marinade: Juice of 1 lime (optional) 2 Tbs. olive oil 1/4 tsp. salt 1/8 tsp. cayenne pepper Seafood and mushrooms: 1/2 pound fresh sea scallops, 10 to 20 count size 1/2 pound fresh tail-on shrimp, 21 to 25 count size 1 (6-ounce) package sliced Portobello mushrooms Italian vinaigrette: 1/4 cup balsamic vinegar 1/2 tsp. Dijon mustard Salt and black pepper to taste 1 Tbs. chopped fresh herbs (basil, oregano, and thyme) 1/2 cup olive oil Salad: 12 cups fresh mixed baby greens 1 cup baby grape tomatoes 1 medium cucumber, cut in half lengthwise and sliced 1/2 red bell pepper, cut in julienne strips 1/2 yellow bell pepper, cut in julienne strips 1/4 cup shredded carrots Freshly grated Parmesan cheese (optional) Directions Whisk together marinade ingredients in shallow dish. Add

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seafood and sliced mushrooms; turn to coat. Cover and refrigerate 30 minutes. Combine all vinaigrette ingredients except oil in a blender or food processor. Process on high speed until the mixture is well blended. With the motor running, carefully pour in the olive oil in a steady stream. Set aside. Spray grill pan or saute pan with no-stick cooking spray; heat to medium high heat. Remove seafood and mushrooms from marinade; discard marinade. Grill shrimp and scallops 2 to 3 minutes per side or until seafood is cooked through and has browned highlights. Remove from pan and set aside. Add mushrooms; grill 4 to 5 minutes, turning once. Remove from pan. Arrange salad ingredients on a medium platter. Top with grilled seafood and mushrooms. Drizzle dressing as desired over the salad. Top with the Parmesan cheese if desired. Serves 6. Italian seafood pasta 1 lb. spaghetti 1/4 cup olive oil 1 garlic clove, sliced thin 1 onion, sliced thin 1 16-oz. can plum tomatoes 1/4 tsp. dried oregano 1 1/2 Tbs. capers 1/2 lb. peeled medium shrimp 1/2 lb. scallops, halved Salt and pepper Cook the spaghetti in a large pot of boiling, salted water. Meanwhile, heat the oil in a skillet, and cook the garlic and onion until softened but not browned. Dice the tomatoes and add to

the pan with the juice from the can, the oregano and capers; cook until about half the tomato juice has evaporated. Dice the shrimp. Add to the skillet with the scallops, salt and pepper, and cook, stirring, about 2 minutes, or until the shrimp turns white and is no longer translucent. Drain the spaghetti and add to the skillet; stir over medium heat for 1 minute. Makes 4 to 6 servings. Cod with tomato cream sauce 1-1 1/4 pounds Pacific cod or tilapia fillets, cut into 4 pieces 3 tsp. chopped fresh thyme, divided 1/2 tsp. salt, divided 1/4 tsp. freshly ground pepper 1 Tbs. extra-virgin olive oil 1 shallot, chopped 2 cloves garlic, minced 3/4 cup white wine 1 14-ounce can diced tomatoes 1/4 cup heavy cream or half-and-half 1/2 tsp. cornstarch Season fish with 1 teaspoon thyme, 1/4 teaspoon salt and pepper. Heat oil in a large skillet over medium heat. Add shallot, garlic and 1 teaspoon thyme; cook, stirring, until beginning to soften, about 1 minute. Add wine, tomatoes and the fish to the pan; bring to a simmer. Cover and cook until the fish is cooked through, 4 to 6 minutes. Transfer the fish to a large plate; keep warm. Whisk cream and cornstarch in a small bowl. Add to the pan, along with the remaining 1 teaspoon thyme and 1/4 teaspoon salt. Cook, stirring, for 1 minute. Divide the fish and sauce among 4 shallow bowls. Makes 4 servings. ❦

Healthy Living News | December 2020 33

Quitting smoking doesn’t have to expand your waistline KICKING THE SMOKING HABIT is one of the healthiest choices you can make—and with the New Year just one month away, a whole lot of people are contemplating quitting right now. Trouble is, in addition to symptoms like frustration and irritability, headaches, difficulty sleeping, and occasionally intense cravings to light up, smoking cessation can also lead to weight gain. There are several factors that can contribute to weight gain after kicking the smoking habit. Replacing “emotional smoking” with “emotional eating,” seeking the comfort of food to escape the discomfort of nicotine withdrawal symptoms, substituting one hand-to-mouth habit for another, and discovering that food begins to taste better after quitting smoking are just a few of these factors.

Of course, understanding how quitting smoking contributes to weight gain is the easy part. The challenge is figuring out what steps to take in order to prevent the pounds from piling on. Here are several suggestions that will help minimize weight gain once you’ve made the commitment to kick the habit: Get active You’re reading Healthy Living News, so you knew a plug for exercise would be in here somewhere. The simple fact is, exercise is the best way to rev up your metabolism, take the edge off those cravings, and compensate for the extra calories you may be taking in after quitting smoking. But you don’t have to exercise as if you’re training for a triathlon. A brisk, 30-minute walk on the treadmill or around your neighborhood each day is all you need to do. Stock up on healthy snacks As long as you’re grabbing the right types of food, snacking can be a good thing. Rid n

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your fridge, freezer, and pantry of high-calorie, low-nutrition temptations, such as soda, chips, ice cream, cookies, and candy bars, and replace them with healthier options, such as herbal tea, carrot or celery sticks, frozen grapes, fresh fruit slices, nuts, and low-fat or fat-free yogurt. Also, be sure to drink ample quantities of water. Not only does drinking water help reduce the craving to smoke and satisfy the urge to put hand to mouth, but it also helps flush toxins from your system and makes you feel full without adding any calories. For a little flavor and zest, add some fresh lemon to your water.

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Skip the spirits Drinking alcoholic beverages can be tricky for those trying to kick the smoking habit while preventing weight gain. For one thing, many smokers are habituated to lighting up whenever they drink, so partaking—especially early on—puts them at greater risk of relapsing. Moreover, alcohol tends to be loaded with empty calories.

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Identify your urges Smokers tend to translate every impulse or emotion into an urge to light up, and once they quit smoking, it’s easy to start translating feelings into hunger. When you feel an urge overtaking you, ask yourself what you’re actually feeling. Just like your smoking cravings, your “hunger pangs” might actually be completely unrelated impulses—such as fatigue, boredom, anxiety, or anger—that shouldn’t be satisfied through eating.

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Weight gain is not inevitable! The good news for smokers who are in the process of quitting or planning to quit is that weight gain after smoking cessation is not a foregone conclusion. The key to preventing it is, first, recognizing that weight gain can coincide with quitting and, second, taking simple steps to modestly increase your activity level and reduce your caloric intake. ❦

The Willow Center - continued from p31

in finding the reason does not change that it exists. Instead of declaring about yourself or someone else, “I/you have nothing to be anxious about,” try, “I am/you are anxious about something. I’ll try to/let me help you manage it while I/we try to find out why.” Tom Duvall, LISW-S, is a Licensed Independent Social Worker with The Willow Center and can be reached at 419-720-5800. ❦

34 December 2020 | Healthy Living News

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Senior Living Guide Choosing a senior living community that’s right for you or a loved one is among the most important—and challenging— decisions you’ll make in your lifetime. We’re fortunate here in Northwest Ohio and Southeast Michigan to have a wide variety of high-quality senior living options, including independent living, assisted living, continuing-care, and subsidized low-income housing communities. To make your decision a bit easier, we’ve assembled this guide to all the senior living properties that regularly support Healthy Living News through advertising. In addition to referencing this page for each organization’s contact information, we urge you to see their ads in the pages of this issue, check out their websites, and give them a call to schedule a tour if you are interested in hearing more about all the services and amenities they offer.

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Healthy Living News | December 2020 35

Personalizing the Right Care for You Whether safely in our clean facilities or virtually from the comfort of your own home, we’re creating the personalized solutions you need, to meet you where you need us. Because no matter how the world around us changes, we believe your health care should always revolve around you. Visit mercy.com/primarycare to connect with a primary care provider today.

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36 December 2020 | Healthy Living News

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HLN December 2020

Articles inside

Healthy aging, part 3 by Daniel J. Jachimiak, BA

CBD and tinnitus by Shelly Horvat, AuD, CCC-A

Quitting smoking doesn’t have to expand your waistline

Elizabeth Scott builds nature trail for residents

Elizabeth Scott earns national honor

It’s never too early to set your New Year’s fitness resolutions by Amanda Manthey plus Dave’s Races

How to help de-stress the holiday season

Laurels outdoor therapy course prepares clients for real-world challenges

COVID

timely tips on healthy holiday

Five common fitness mistakes that undermine motivation

Seven tips to keep your teen driver safe this winter

Toledo Clinic Foundation helps cancer patients defray non-medical expenses

Considerations for holiday travel during

The full scoop on safe snow shoveling

Sunset affiliates with Otterbein, bids fond farewell to retiring CEO

Time to look as young as you feel

Breastfeeding: benefits abound for mom and Baby by Dennis Bova