CONTENTS
P.6 THE BEST, HEALTHY “MUST DO” ACTIVITIES.
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HOLIDAY TEMPTATIONS Eight “healthful” tips.
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EVENTS FOR THE HOLIDAY The best, healthy “must do” activities.
10 DEPRESSION Older adults are at increased risk. 13 FEELING STRESSED? Reach for your favorite salty snack. 14 MEDICATION AND VITAMINS Understanding mixing them and how they interact. 15 BRAIN HEALTH Make the most of your brain as you age.
P. 15 MAKE THE MOST OF YOUR BRAIN AS YOU AGE.
16 PLAN FOR LONG-TERM CARE Why everyone should plan for long-term care. 17 STRETCH YOUR LEGS Seven hikes in the Coachella Valley. 18 HALOTHERAPY Folk remedy or a treatment truly worth its salt? 20 EATING ROUTINES Ward off Winter weight gain. 22 HIGH BLOOD PRESSURE Three ways to control your blood pressure.
P.17 STRETCH YOUR LEGS WITH THESE SEVEN HIKES.
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TEMPTATION
8 Tips for Navigating Holiday Food Temptations
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he holidays throw in a lot of temptations from every direction if dieting or watching your weight. Holiday parties and get-togethers in particular can be a healthful-eating challenge. Caught up in conversation among friends and family, surrounded by tasty food and drinks, it’s easy to lose track of what and how much is being eaten. Registered Dietitian Sarah Galicki offers tips for staying the course through the holidays. “There are a lot of calories packed into this time of year. You’re doing your holiday baking, people are dropping off candy and treats, there are parties with all-you-can-eat buffets and creamy drinks like eggnog, so it’s important to be prepared. It is possible to navigate the holidays without gaining weight by doing these things.” 1. Eat first. Never go to a party hungry. If you do, chances are you’ll wind up eating too much, too fast. Eat a snack before you go, such as some Greek yogurt, which is loaded with protein and calcium. Add fruit for extra taste and nutrients, and top with pistachios for crunch and good fats.
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2. Drink wisely: If you want to indulge a little bit, have some champagne or white wine. A 4-ounce glass has approximately 100 calories. By comparison, a cup of traditional eggnog has 344 calories and 19 grams of fat (11 grams saturated fat). Skip the creamy drinks. The best bet is to avoid alcohol altogether if possible. Drink a spritzer made with sparkling water, cranberry and a lime instead. It looks festive, tastes great and has hardly any calories. 3. Fill up on finger foods. Small, bite-size appetizers limit the calorie impact. A good option? Pistachios. They’re great to snack on; 49 have exactly 150 calories, and they satisfy that crunchy craving. Plus, they’re full of nutrients and fill you up. The healthy fats will help regulate your blood-sugar level throughout the night, which is really helpful if you’re drinking. Wrap some up decoratively and take along for a hostess gift to be sure there’s a healthy choice on hand. And everyone loves pistachios. 4. Survey your options. Mindful eating is always key in any situation. Once the buffet table opens, take a visual sweep past it before jumping in line and making your selections.
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This way you’ll avoid piling one of everything onto your plate needlessly when you eventually pass through. 5. Don’t be first in line. The food in a buffet line looks pretty in the beginning. Once people serve themselves, it’s not as appealing and you’ll eat less. 6. Get a small plate. This trick helps limit portion size. 7. Avoid the white stuff. Given other options, skip the white rice, white pasta and white bread. They’re loaded with calories but no nutrients. Choose items with whole grains instead. They’re full of nutrients and have fiber, which will fill you up so you won’t eat as much. 8. Delight in dessert. Dessert is probably the toughest temptation of all. But there’s no reason to skip. Most of us have a sweet tooth. Satisfy that sweet craving with some fresh fruit. To make sure it’s available, bring some as a hostess gift; it’s always welcome. “Overall, pace yourself,” advises Galicki. “Enjoy the food and festivities.”
DATEBOOK
THE TOP TEN
THE BEST, HEALTHY ‘MUST DO’ ACTIVITIES TO MAKE YOUR HOLIDAY HEALTHY AND HAPPY BY ALISON ELSNER
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t’s so easy for our physical and emotional health to veer off track during the holidays, what with the overabundance of sweet foods, overbooked schedules and stressful encounters. Staying active is an ideal way to prevent and neutralize all of these threats to our Zen, not only through positive social stimulation but also by way of the release of endorphins that takes place any time the heart rate is elevated even just a small amount. To help keep your spirit aligned, we’ve put together a top ten guide for healthy holiday fun. Endorphins…take your marks, get set, go!
Rink @ The River presented by Renova Solar, November 21 – January 14 It was such a hit last year that Renova Solar has brought the skating scene back to the desert to get everyone ready for the holidays. Skate solo or with friends. The skating rink is set up over the central water feature in the outdoor shopping mall, and there will be a holiday ice spectacular, Christmas tree lighting and appearances by Santa. Skating provides low impact exercise for every age (as long as you stay upright). $15 per skate session including skate rental, with special
RUNNING WILD TURKEY TROT 5K TAKES PLACE ON NOVEMBER 23 IN DOWNTOWN PALM SPRINGS.
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prices for groups, schools and non-profits. Renova Ice Rink at The River at Rancho Mirage, 71800 Highway 111, Rancho Mirage, 760-250-4719, theriveratranchomirage.com/rink-at-the-river. Running Wild’s Wild Turkey Trot 5K November 23, 8 a.m. There’s no such thing as too much pumpkin pie when you take part in this Thanksgiving Day race that benefits Mizell Senior Center’s Meals on Wheels program. The downtown Palm Springs race takes runners on a flat, 5K certified
DATEBOOK
course/timed race) and casual, with prizes for the winners in several age categories. All registrants receive a long-sleeve, dri-fit shirt and a goody bag. Opportunity drawing tickets and items like Thanksgiving Tutus, turkey leg boppers, Thanksgiving socks, and turkey hats will be available for purchase at Packet PickUp. This year’s race will feature a Beer Garden sponsored by La Quinta Brewing Company, as will the Kid’s Zone and interactive sponsor booths. Registration $40 adults, $32 children. Corner of El Paseo and San Pablo, Palm Desert, 760-347-4741 ext. 128, marthasvillag5k.org.
PATHFINDER WALK OF THE INNS OFFERS A SELF-GUIDED TOUR OF BOUTIQUE, HISTORIC, MODERN INNS.
course (3.1 miles) and provides a T-shirt and wild turkey hat. Leashed doggies are welcome. Awards will be handed out by age categories, and runners will enjoy snacks, goody bags and finish line photos after the race. Bring cans of cat and dog food to donate in exchange for a raffle ticket to win prizes. Registration $35 online or $40 on site. Starbuck’s, 101 S. Palm Canyon Dr., Palm Springs, 760-413-6508 (Molly
Thorpe), psmarathonrunners@gmail.com, palmspringsmarathonrunners.org. 2017 Thanksgiving Day 5K Benefiting Martha’s Village & Kitchen November 23, 8 a.m.
24th Annual Palm Springs Open to Benefit AAP Food Samaritans November 24 – 26, 8 a.m. each day The non-profit Desert Tennis Association (DTA) will once again support the AIDS Assistance Program over Thanksgiving weekend by donating event proceeds to the APP food voucher program for local, low-income resi-
The 11th annual event, presented by KMIR and Carl’s Jr., is both competitive (certified
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DATEBOOK
HEARTY MEALS CHEF ANDIE HUBKA SHARES RECIPES AND PREPARATION METHODS FOR DELICIOUS WINTER SOUPS AND STEWS ON NOVEMBER 28. <<< CONTINUED FROM PAGE 7
dents living with HIV/AIDS. This tennis tournament attracts more than 300 LGBT players from around the world and includes a silent auction and dinner on Saturday night at 7 p.m. AAP provides critical nutritional services to low-income residents living with chronic illness. Free to watch tennis, $45 to attend dinner. Westin Mission Hills Country Club, 34600 Mission Hills Dr., Rancho Mirage, 760-325-8481, deserttennis.us or aapfoodsamaritans.org. Paws and Hearts Animal Assisted Therapy 17th Annual Dog Walk Fundraiser November 25, 9 a.m. Registration, 10 a.m. Walk This annual two mile dog walk is therapeutic and healthy for pets and their people too! Walkers will enjoy continental breakfast, vendor booths, raffle prizes, Santa photos with dogs and more. This worthwhile organization was founded by Richard Waxman and his pooch, Lucky, 16 years ago and now boasts close to 45 volunteer teams at the annual Walk, which enables canine ambassadors to visit facilities from The Comprehensive Cancer Center at Desert Regional Medical Center in Palm Springs all the
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way to Indio Nursing and Rehabilitation. Registration $30. The Westin Mission Hills Golf Resort & Spa, 71-333 Dinah Shore Dr., Rancho Mirage, 760-836-1406, pawsandhearts.org. Improve Your Golf at KZG Performance Center November 27, 2 to 4 p.m. The KZG Performance Center is a world class, state of the art golf facility for game improvement, focusing on fitting and lessons. PGA teaching professionals will “Get your Brain into the Golf Zone” at this clinic that shows you how to take your game from the range to the course without missing a shot or a beat. Once you work on everything including putting, stroking and overall confidence, no one will know you’re not a pro. Free. KZG Performance Center, 42829 Cook St., Palm Desert, 760341-4433, kzgperformancecenter.com. Winter Soups and Stews at Cooking with Class November 28, noon A favorite cold weather food (cold is relative here in the desert) is healthy, winter soup.
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Executive Chef Andie Hubka will share recipes and preparation methods for delicious soups and stews, setting you up for instant success at the next dinner party. The menu will include: Spiced Butternut Squash Bisque, Quick Greek Lemony Chicken and Orzo Soup with Dill Shrimp, Sweet Corn Chowder with Bacon, Mushroom and Leek Stew with Herb Crema and Roasted Tomato and Basil Pomodoro Soup. $65 per person. Cooking with Class, 47875 Caleo Bay Dr., La Quinta, 760-777-1161, cookingwithclasslq.com. Ballroom Dance at Palm Springs Pavilion November 29; December 6 and 13; January 3, 10, 17, 24 and 31, 7 to 9:30 p.m. Artistic and athletic at the same time, ballroom dance is a satisfying way to make friends while keeping toned. Themed Wednesday evenings include Band Night, DJ Night and Gatsby Party, and dancers know that this 10,000 square foot hardwood dance floor is among the best in the valley. A complimentary lesson is provided with each paid admission. Coordinated by the Palm Springs Parks and Recreation Department, these ballroom dance sessions will
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HO, HO, HO THE SANTA PAWS 5K IS A HOLIDAY TRADITION BENEFITING THE GUIDE DOGS OF THE DESERT, DECEMBER 16.
give you a chance to strut your stuff. $6 - $10 per person per session. Palm Springs Pavilion, 401 S Pavilion Way, Palm Springs, 760-3238272, palmspringsdancers.com. Walk of the Inns December 14, 5 to 8 p.m. An annual favorite, this charming Palm Springs neighborhood walk offers a self-guided tour of boutique hotels, historic inns and mid-century modern gems, including Casa Cody, Old Ranch Inn, Orbit In, Korakia Pensione, Calla Lilly Inn and others. Free maps
and flashlights will be handed out. Bring a new, unwrapped toy to donate, and be sure to make your way to the Palm Springs Women’s Club for live entertainment and baked treats to fortify you on your walk. Not a bad way to hit your daily FitBit step goal. Free. Palm Springs Art Museum, 101 Museum Dr., Palm Springs, 760-320-9346, facebook.com/PalmSpringsAnnualInnWalkandHolidayToyDrive. Santa Paws 5K December 16, 9 a.m. A holiday tradition, this sixth anniversary
fun run benefits Guide Dogs of the Desert. Just imagine nearly 1,000 walkers/runners, dressed in five-piece Santa suits, jogging a scenic course through the Old Las Palmas neighborhood of Palm Springs. Participants will receive milk and cookies, a tech T-shirt and a finisher medal. Dogs, strollers and reindeer welcome, with medals and trophies presented by age categories. Kids under 10 can run in the “Elf Dash”. Registration $35 online or $40 on site (if space still available); $5 Elf Dash. Temple Isaiah, 332 West Alejo Rd., Palm Springs, palmspringsmarathonrunners.org.
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SPOTLIGHT
D
epression can creep up on you. It happened to me several years ago right after my Dad died. I had no energy. I didn’t want to get out of bed. I stayed in pajamas all day. Luckily, I went for a check-up and was able to defeat it with medication for an under-performing thyroid. So I was glad to see that a nurse handed me a questionnaire when I walked into an examination room recently. The purpose was to help identify whether I am depressed. I’m not depressed this time, and the good news is that most American seniors are mot. However, according to the Centers for Disease Control (CDC), older adults are at increased risk for depression. It estimates between 1 percent and 5 percent are depressed. But a worrisome factor is that the rate goes up for some seniors: to 13.5 percent for those needing home healthcare and 11.5 percent for those who are hospitalized. Per Webmd.com, depression can impact seniors differently. The site says: “…depression often occurs with other medical illnesses and disabilities and lasts longer. Depression in the elderly often increases their risk of cardiac diseases…depression reduces an elderly person’s ability to rehabilitate….Depression also has been associated with increased risk of death following a heart attack. For that reason, it is important to make sure that an elderly person you are concerned about is evaluated and treated, even if the depression is mild.”
The CDC cites these as signs of depression: • Feelings of sadness or anxiety • Feelings of hopelessness and/or pessimism • Feelings of guilt, worthlessness and/or helplessness • Irritability, restlessness • Loss of interest in activities or hobbies once pleasurable • Fatigue and decreased energy • Difficulty concentrating, remembering details and making decisions • Insomnia, early–morning wakefulness, or excessive sleeping • Overeating or appetite loss • Thoughts of suicide, suicide attempts • Persistent aches or pains, headaches, cramps, or digestive problems that do not get better, even with treatment The questionnaire I completed also asks: “Are you feeling bad about yourself, or that you are a failure or have let yourself or your family down?”
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SPOTLIGHT
What should a person who suspects depression do? First, a visit to the primary care physician, if possible. Also, if you have health insurance, ask your health insurance company what type of mental-health services are available. Another way to obtain help: contact the Riverside County Behavioral Health Services Department at 951-358-4500. The County has five Wellness & Recovery Centers for mature adults (60+). The nearest clinics are in Desert Hot Springs and San Jacinto but you may not have to go there to obtain help. “Late in life depression is one of the things that older adults struggle with,” said Tony Ortega, the county’s behavioral health-services administrator. “In the older adult services program, we serve those with moderate to severe symptoms. Clinical therapists as well as psychiatrists do the diagnosing.” The County offers individual therapy, psychiatric consultation for medication, group therapy, general counseling, peer support, and family and caregiver consultation and support. Ortega said his department has multi-disciplinary teams—clinical therapists, registered
nurses, case managers, social workers and peersupport specialists—to help each individual. “We train them and they help navigate seniors through the system,” he added. He said the department works with many insurance providers, and can sometimes provide transportation to low-income seniors. In assessing individuals, Ortega said they look for specific signs, including: depressed moods most of each day and throughout the day; significant weight loss; inability to make even small decisions; and fatigue or loss of energy. He said that pain and pain management is also a big factor, plus chronic illnesses. “There is a myth that depression is part of aging and it is NOT,” he added. “Our goal is to provide comprehensive care and behavioral health services to older adults in order to empower them to promote their own wellness and recovery. “The focus is on helping the individual achieve that optimum level of personal health,” he said. “We also want them to build support systems and to enjoy being part of the community and to feel productive. Helping them live independently as long as possible.”
Be Open & Discuss Mental-Health Issues “When silence ends, healing can begin.” Suggestions on how to support a depressed loved one or friend (from KaiserPermanente.org and mentalhealth.gov): • Let them know you’re there for them. • Listen with an open mind and don’t be afraid to ask questions. • Include them in your plans—even if they resist your invitations, let them know they’re always welcome. • Remind them that help is available and that mental health problems can be treated. • Find out if they’re getting help for their condition — if not, offer to help them find a good therapist, counseling group, or whatever support they need. • Learn about mental health and encourage others to do the same. Understanding the facts about mental health problems can help break down barriers and open the way for positive conversations. • Treat people who have mental health problems with respect, compassion, and empathy.
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RECIPES
Appealing Holiday Appetizers W
hile the main course is in the oven and guests mingle in anticipation this holiday season, tide them over with simple appetizers the whole crowd will enjoy. That sometimes tall task may be easier said than done depending on the size of your gettogether, but you can make it less daunting with quick starters that incorporate dairy foods like milk, cheese and yogurt, which can serve as helpful on-hand ingredients that also provide flavor and nutritional value. Since dairy foods are readily available in many family kitchens, they are ideal for creating recipes for last-minute noshes and nibbles, especially perfect for holiday entertaining. For quick snacks to help keep appetites at bay, try these Antipasti Holiday Skewers that have something for everyone with bits of pasta, cubed cheese, pepperoni and veggies. Or for a warmer dish perfect for a snowy holiday, this Baked Spinach Artichoke Yogurt Dip can help chase away the chill. Other easy ways to give the gift of dairy during the holidays by incorporating it into tasty dishes include: • Starting the day with egg casserole or a quiche made with milk and cheese. • Sprinkling shredded cheese on steamed vegetables, casseroles or pasta dishes.
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• Replacing mayo with plain Greek yogurt in tuna or chicken salads. • Creating warm, comforting soups using milk. Find more dairy-inspired recipes perfect for holiday entertaining at midwestdairy.com.
Antipasti Holiday Skewers Prep time: 45 minutes | Yield: 16 skewers
• 1 package (9 ounces) cheese-filled tortellini, cooked al dente and cooled • 1/2 cup fat-free Italian dressing • 1 block (8 ounces) reduced-fat Swiss cheese, cubed • 2 cups baby spinach leaves • 32 pieces turkey pepperoni • 3 1/2 cups cherry tomatoes • 16 wooden skewers, 9-10 inches each In large bowl, marinate tortellini in Italian dressing 30 minutes in refrigerator. To assemble skewers, start with two pieces tortellini, one cheese cube, two spinach leaves, one pepperoni slice (folded in fourths), one tomato and repeat. Each skewer will have total of four pieces tortellini, two cheese cubes, four spinach leaves, two pepperoni slices and two tomatoes. Repeat until skewers are complete. Refrigerate until serving.
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Nutritional information per serving: 81 calories; 2 g fat; 10 mg cholesterol; 191 mg sodium; 113 mg potassium; 8 g carbohydrates; 7 g protein.
Baked Spinach Artichoke Yogurt Dip
Prep time: 10 minutes | Cook time: 20 minutes Servings: 8
• 1 can (14 ounces) artichoke hearts, drained and chopped • 1 package (10 ounces) frozen chopped spinach frozen, thawed and drained • 8 ounces plain low-fat yogurt • 1 cup shredded, low-moisture, part-skim Mozzarella cheese • 1/4 cup green onion, chopped • 1 garlic clove, minced • 2 tablespoons red pepper, chopped Heat oven to 350 F. Combine artichoke hearts, spinach, yogurt, cheese, onion and garlic; mix well. Pour mixture into 1-quart casserole dish or 9-inch pie plate. Bake 20-25 minutes, or until heated through. Sprinkle with red peppers. Nutritional information per serving: 179 calories; 12 g total fat; 18 mg cholesterol; 383 mg sodium; 227 mg potassium; 7 g carbohydrates; 11 g protein.
HEALTH & WELLNESS
Feeling Stressed? Have some salt
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tress. No one wants it, but we all experience it from time to time. Higher levels of stress can cause problems at work and at home. But stress is not just hard on your mental well-being; it is also hard on your body and can lead to many negative health outcomes. Stress levels can also increase significantly when economic times are tough. In England, the British Health and Social Care Information Centre found that stress had increased by 47 percent during that country’s recession and that stress was the single biggest cause of sickness in the UK, affecting 20 percent of the population. Professor Cary Cooper of Lancaster University, an expert on stress, was alarmed and told The Independent, “I have never seen figures like this before. Stress is a trigger mechanism for a whole range of conditions, from heart attacks to immune system disorders, mental illness and depression and anxiety.” Everyone is familiar with comfort foods, but the key comfort foods that have been shown to actually reduce stress all contain salt. Stress is characterized in the human body by high levels of the hormone cortisol, referred to as the “stress hormone.” Scientific research has shown, in animals and in humans, that increased levels of salt consumption are effective in reducing levels of cortisol. Research from the University of Haifa, published in the science journal Appetite, confirmed the relationship between salt and stress in humans. Researchers found an inverse correlation between salt and depression/stress, especially in women. Craving salty foods may very well be a biological defense mechanism we evolved to cope with daily stress. The researchers reviewed data from the U.S. National Health and Nutrition Examination Survey (NHANES) using 10,000 individuals and demonstrated that depression and stress were higher in individuals who consumed less salt, a trend more prevalent in women than men. They noted that the relationship of higher depression with lower salt intake in humans was consistent with the results of other animal studies. They also found that young people, up to the age of 19, selectively choose foods that are higher in salt, indicating a natural feedback mechanism driving them to consume higher salt foods and rewarding them with more vigorous growth. Other good stress-relieving tips include getting a good night’s sleep and taking time off to focus on relaxation and regular exercise, which has added health benefits. Of course, with exercise, another benefit of salt becomes apparent, as this vital nutrient is necessary to remain properly hydrated and healthy. When you sweat, you lose not just water but also electrolytes (including sodium) which need to be replenished. The fact remains that whether they are called comfort foods or mood stabilizers, research indicates salty foods are effective at making us feel better and reducing our heightened stress levels, a common condition in today’s ever-changing world. So, the next time you finish a stressful day and want to wind down and relax, don’t be surprised if you instinctively reach for a salty snack.
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HEALTH & WELLNESS
Understanding how Medications interact with Vitamins T echnology, science and research are offering a personalization powerhouse at our fingertips, including products made specifically for us delivered to our doorsteps. We wear personal fitness trackers to track our steps, sleep and heart rates. Personal trainers design fitness routines made just for us. We understand that our family history, lifestyle choices and even genetics are predictive of our health needs and this information is integrated into our health care plans. But with all of this personalization, nutritional supplement options still deliver the same cookie-cutter solutions. According to New Nutrition Business and its report “10 Key Trends in Food, Nutrition and Health 2017,” personalized nutrition is the next big nutrition movement, as people want individually tailored diets. When creating a personalized nutrition plan, it’s important to take into account holistic well-being; however, deciding what is truly right for you can be confusing. “Personalized nutrition shouldn’t be taken lightly. It’s not a catchy-named pack of vitamins or nutrition plans curated from a few questions about how you want to feel; it needs to include everything that makes you unique, down to the medications prescribed by your doctor,” says Dr. Michael Roizen, original chief wellness officer at the Cleve-
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land Clinic, co-author of the new book “AgeProof: Living Longer without Running Out of Money or Breaking a Hip” and Vitamin Packs science advisory board member. “Technology is creating amazing advances in personalized nutrition, but it’s only as good as the data it can collect and the information you are willing to share.” Medication and nutrition interactions
Nearly 50 percent of the U.S. population is taking prescription medications, according to the Centers for Disease Control and Prevention, and 68 percent of Americans are taking dietary supplements, based on Council for Responsible Nutrition (CRN) estimates. With several new personalized vitamin subscription services launching, it’s important to select one that takes into account your diet, physical fitness, sleep patterns, lifestyle habits and family health history as well as medication use. Some drugs can deplete nutrients while others add nutrients to the body. One subscription service, Vitamin Packs, delivers customized vitamins and nutritional supplements in daily packs based on what it learns during a free nutritional assessment. Its technology cross-examines more than 650 possible medication interactions and recommends only what an individual’s body needs.
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Mixing meds and nutritional supplements
Taking a statin? You will want to add Coenzyme Q10 because the average blood concentration of CoQ10 in blood plasma decreases within 30 days by an average of 50 percent. Taking a medication for allergies or inflammation? Consider adding vitamin D and calcium. These types of medications may reduce calcium absorption, which can lead to unnecessary bone loss. Taking a blood pressure medication? You should know that taking an iron supplement two hours before or after taking this type of medication can decrease its absorption rate. Taking a synthetic thyroid hormone? Look at your supplement facts to be sure you’re avoiding soy, iron and calcium. Soy, iron and calcium, if taken within four hours of a synthetic thyroid hormone, may reduce the absorption rate. Personalized nutrition should be focused on the whole person. Be sure to consult your health care practitioner before starting any dietary supplement regimen.
WELLNESS
Make the most of your brain as you age
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t is important to remember the health of our most complex organ: our brain. While the brain constantly changes throughout our lives, it’s critical that we take steps to help us stay on top of our game as we age. Help give your brain a boost in the right direction by implementing these 10 brainhealthy habits. Get moving: Studies show that being physically active may help reduce some risks to your brain health. It doesn’t matter what activity you do as long as you get your heart pumping for 30 minutes most days. Eat up: By watching your diet, you may be able to help increase your chances of staying engaged as you age. Try eating a healthy, low solid-fat diet—one that is low in saturated and trans fats—with lots of veggies and fruits. Know your blood pressure: High blood pressure in midlife can have serious effects
on your brain health down the road. If your blood pressure is high, talk to your doctor about how to get it under control.
social activities may be good for your brain. Stay connected and make it a point to keep in touch with your family and friends.
Drink moderately, if at all: Alcohol may affect older adults differently than it had previously and even make them feel “high” without increasing the amount they drink. This can make you more likely to become confused or have accidents.
Talk to your doctor: As you age, changes in brain function, including short-term memory loss, are expected. If you have questions or concerns, ask your doctor at your next appointment.
Get some shuteye: Poor sleep can not only have serious physical effects but can impact memory and thinking, too. Seven to eight hours of sleep a night may help you keep your brain healthy. Discover a new talent: When you learn new things, you engage your brain and help reduce some risks. Challenge your brain on a regular basis by trying something you haven’t done before. Stay connected: Regular engagement in
Mind your meds: A medication that didn’t trigger side effects in the past can cause an abnormal reaction and even change your cognitive function as you age. Talk to your doctor about all of your medications. Maintain your balance: Regular balancing and strengthening exercises may help reduce your chances of a fall-related head injury. Work to improve your balance and talk to your doctor if you fall. To learn more about steps that may help keep your brain healthy, visit BrainHealth.gov.
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HEALTHCARE
Why Everyone Should Plan for Long-Term Care
R
esearch suggests that most Americans turning age 65 will need some form
aging or residential providers such as assisted living or nursing homes.
of assistance with everyday activities,
known as long-term care, as they grow older. The amount of care needed will depend on many variables, including overall health, cognitive functioning and home environment.
Understanding long-term care is the first step in creating a plan. Key things to know include:
￭ A person who lives alone is more likely to require long-term care than one who can rely on a spouse or partner for help with daily tasks.
Age is a strong predictor of the need for help, and because women live longer on average, they are more likely than men to require long-term care. Factors such as a disability, injury or chronic illness also increase the chance
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that long-term care will be needed. Three simple steps can help you start planning for care you may need as you age.
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Medicare does not pay for long-term care services or supports with some minor exceptions. Neither does your employerbased health insurance or Medigap.
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Most people prefer to receive long-term care at home; their odds of doing so may be improved by making home modifications to reduce the risk of falls.
1. Know what to expect Most people know they should save for retirement, but many don’t know exactly what expenses to expect. An often overlooked area
Long-term care is expensive and represents a major uncovered risk to your retirement savings.
is long-term care, a broad set of supports for everyday tasks like dressing or eating. While most of this care is provided by family members and friends, sometimes older adults and their families get these services from providers like home health aides, area agencies on
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￭
Many Americans say they do not want to rely on their kids for care, but a lack of planning for paid care often leads to exactly that result.
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2. It’s not just about you A choice to plan or not plan will likely have a big impact on family and friends who may also be informal caregivers. Statistics show that most long-term care is provided by family members or other loved ones. Take the time to make clear your preferences for what kind of help you value most and where you want to receive it. Family and friends will feel better knowing that you are thinking about your needs—and theirs—by planning for long-term care. 3. Better active than reactive Be proactive. Staying at home is great, especially if it has been modified to help you avoid an injury and continue to care for yourself. However, it won’t happen without taking steps to ensure you can get the supports you need at home. Start thinking about ways to maintain your independence, safety and care needs. For more information and resources to develop a care plan, visit longtermcare.gov.
FITNESS
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PLACES TO STRETCH YOUR LEGS
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iking the Coachella Valley means waterfalls, sand dunes, oases, wildflowers and breathtaking views. Depending on the time of the year, there is something for everyone, from strenuous and difficult to moderate and easy. Whether it’s Joshua Tree National Park, the trails above the Tram, Indian Canyons, numerous preserves, the Mecca Hills, or the hundreds of miles of trails along the desert cities, people are flocking to catch a bit of the outdoors. Here are seven of the popular hikes, all with trailheads within a few minutes of the desert cities. South Lykken Trail: 4.4 miles with an elevation of just over 1,000 feet. This is considered strenuous and the north end of the trail starts at the west end of Mesquite Road, just south of downtown Palm Springs off South Palm Canyon Drive. There is no parking at the trailhead, but street parking is available. The hike is pretty strenuous for the first mile or so and then it levels off and one gets a great view of the Indian Canyons golf courses and South Palm Canyon communities. It is a beautiful hike and ends along South Palm Canyon Drive towards Indian Canyon. You will need to have vehicles at both ends. Museum Trail: 2 miles round trip with an elevation change of around 1,000 feet. This hike is quite strenuous because of the rapid incline. The trailhead is just behind the museum off Palm Canyon Drive in Downtown Palm Springs. Turn around at the picnic tables. Clara Burgess Trail: 4.4 miles round trip with an elevation of 1,339 feet. The trail is the only route to the summit of Murray Hill, a prominent conical peak just south of Palm Springs. It is best seen when heading south on Gene Autry Trail and, although it is only a couple miles to the peak, it is strenuous with a steep incline. CONTINUED ON PAGE 23 >>>
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SPOTLIGHT
HALOTHERAPY
FOLK REMEDY OR A TREATMENT TRULY WORTH ITS SALT? BY ALISON ELSNER
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t’s remarkable how the effects of salt can vary so widely depending on whether it’s ingested or applied externally to the human body. Medical science encourages us to avoid heavily salted food and drinks, as it is believed to contribute to high blood pressure. However, when the power of salt is harnessed directly for use on the body by way of halotherapy (halos is “salt” from the Greek), its restorative and wellness properties can be beneficial to our health. The benefits of halotherapy first came to light in the mid-1800s when Felix Bochkovsky, a health official in Poland, made the observation that salt mine workers rarely suffered from any colds, respiratory ailments or lung diseases. People with asthma, allergies, emphysema and other respiratory problems began heading to salt mines and caves, and speleotherapy (salt cave therapy) was initiated. The practice is popular today as a form of alternative medical treatment, both in stand-alone facilities as well as part of the menu of services during traditional spa visits. Proponents attest to the healing, anti-bac-
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terial and anti-inflammatory properties of the dry sodium chloride aerosol which they say helps in treating ear infections and certain skin conditions such as psoriasis, dermatitis and eczema. Although salt therapy is fairly new to the United States, it is and has been used for centuries in many countries of Eastern Europe.
How Salt Therapy Works Salt therapy is a non-invasive, drug-free, chemical-free, all natural solution. Unrefined rock salt consists primarily of sodium chloride, but it also contains other mineral salts in various concentrations, including manganese, magnesium, calcium and sulfates which have long been credited with having therapeutic properties. The environment in the salt mines or caves has no airborne pollutants, no humidity and a stable temperature, and all of these elements work together to provide healing. Salt is also said to balance the body’s natural pH levels, which can restore a clear and bright complexion. And for those looking to slow down the aging process, salt is also thought
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to stimulate the growth and regeneration of collagen, reducing the appearance of fine lines and wrinkles. Adherents say that it also promotes stress reduction through the production of negative ions to boost the immune system and reduce chronic stress and fatigue. The salt mine or cave conditions are replicated by use of a machine called a halogenerator, which processes salt into microparticles which are then dispersed in controlled amounts through circulation in the therapy room. The client sits back in a lounge chair, relaxes amidst ambient music and diffused lighting and simply breathes. One treatment session usually lasts 45 minutes, and depending on the conditions and severity of bothersome symptoms, anywhere between eight and 30 sessions are recommended at least twice a week. Some people prefer year-round halotherapy sessions. There are options for in-home salt therapy, such as the use of salt lamps made from salt crystals, the most popular of which are obtained from 250 million-year-old deposits in the Himalayan region. In one study, salt lamps were shown to increase the negative ion count
SPOTLIGHT
of the surrounding air up to 600%. Salt pipes are devices used for inhaling saline-infused air. One Hungarian company has developed a product called the Salitair Salt Pipe Inhaler. This pipe uses salt crystals mined from Poland’s Klodawa Salt Mine to exert a strong cleansing action to flush away impurities. Both salt lamps and salt pipes may be found for purchase online. Medical health experts have expressed that halotherapy is an unproven treatment—a trend—that lacks scientific credibility. Some studies have been called into question after reportedly showing improvement in symptoms of chronic obstructive pulmonary disease following halotherapy. There have actually been no clinical studies of the therapy in the United States. One reason for salt therapy’s perceived success may be attributed to the fact that salt’s well-known drying effects seem to help clear bronchial secretions. And, a 2006 study in the New England Journal of Medicine found that inhaling hypertonic saline improved lung function in people with cystic fibrosis. Also in 2006, a study of cigarette smokers, published in the European Respiratory Journal, found that inhaling aerosolized salt temporarily im-
proved smoking-related symptoms such as coughing and mucus production. Most owners of salt-therapy rooms are careful to emphasize that their facilities are intended to improve clients’ wellness and are not medical establishments. Most are also aware that the physician community considers salt therapy a folk remedy. Salt therapy is appropriate for all ages, from young children to seniors. There are approximately 200 salt rooms in the United States, and most treatments last from 25 to 45 minutes and are priced between $25 to $49 per session. Private, couple’s and group sessions are often available, and packages are sometimes offered. Before signing up for any halotherapy program, make sure the spa or treatment center follows the Salt Therapy Association Standards, which are safety and quality control standards for salt therapy in the United States. The upshot? If halotherapy makes you feel invigorated and breathe easier, without creating any counterproductive health effects, then it’s probably a useful part of generalized spa and wellness plan. Just be sure to take that with a grain of salt.
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WHERE TO GO FOR HALOTHERAPY: Salt Air of the Desert 1751 N. Sunrise Road, Palm Springs 760-285-9594 saltairofthedesert.net Venus de Fido Spa 73600 Alessandro Drive, Palm Desert 760-834-7070 venusdefido.com Salt Oasis 11940 Foothill Boulevard, Suite 111, Rancho Cucamonga 909-291-7258 saltoasis.com
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HEALTHY EATING
WINNING ROUTINES FOR WARDING OFF WINTER WEIGHT GAIN
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ith cold weather and short days, it’s easy to fall off healthy eating and exercise routines. Here are tips on how to eat right and stay motivated to exercise during the winter months from a leading nutritionist and a top celebrity trainer.
Eat Right Dr. Michael Roussell holds a degree in biochemistry from Hobart College and a doctorate in nutrition from Pennsylvania State University. He is a nationally recognized nutrition consultant and nutrition adviser to Men’s Health, as well as the best-selling author of The MetaShred Diet (2017). “It’s easy to fall into eating calorie-loaded or nutrient-empty comfort foods in the winter, but take time and plan ahead. The optimum
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winter foods for weight loss and maintenance are packed with nutrients and filling fiber, so we feel full longer and eat less. Here are five suggestions for your shopping list.”
will help keep your immune system in top shape. Add into a soup and give your body what it craves: cold weather comfort.
Pistachios
Mushrooms are a great cold-weather food that is in season all winter long. They are not only a unique source of a potent antioxidant called ergothioneine, but they are also a low-calorie, appetite-filling food that can be roasted, braised or sauteed.
The fiber-rich green nut makes the perfect wintertime snack for many reasons. Research shows that pistachios promote healthy, stable blood-sugar levels and can help improve various risk factors for heart disease when snacked on regularly.
Winter Squash In season, butternut squash delivers a sweet, nutty flavor with fewer carbs and more fiber than you would expect. It is rich in beta-carotene and vitamin C, both antioxidants that
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Mushrooms
Cabbage Cruciferous vegetables like cabbage are fibrous low-calorie foods that are perfect for the winter. They also contain powerful antioxidants like glucosinolates that help reinforce your body’s cellular detoxification pathways.
HEALTHY EATING
Green Tea Green tea is one of the few truly fat-burning foods. The antioxidants in green tea work to increase the amount of calories that your body burns as heat while also stimulating the liberation of stored fat in your body.
Stay Fit Julie Diamond of Julie Diamond Fitness is a well-known, highly regarded personal fitness trainer with more than 20 years of experience empowering clients to reach their maximum fitness potential. She trains clients at all fitness levels and ages that run the gamut from celebrities to athletes to moms to anyone who aspires to live a healthier life. “Every year as the weather gets colder, I hear the same thing: It’s too hard to get motivated to exercise on cold, dark mornings, and by nighttime I just want to get home and eat something warm. But there are tricks to staying motivated to move during the winter months.” Set a new goal and reward yourself. Whether you want to lose weight, get stronger or move faster, set reasonable and specific goals that involve numbers or tangible accomplish-
ments. Once you’ve attained your goal, treat yourself to a massage, new outfit or whatever tickles your fancy.
Find a Workout Buddy Accountability is a great way to stay on track. Make a commitment with a friend or personal trainer for set times. This not only forces you to show up, but it can also make you push harder when you have someone cheering you on.
Think Outside the Box Do something different like a dance class, highintensity interval training class, join a running group, or grab friends and go ice-skating.
Dress the Part Invest in some new gear. It’s a known fact we all feel better and perform better in the appropriate attire. Invest in a couple of great pieces.
Amp Up Your Playlist Music motivates. Create a bunch of playlists that get you up and going.
Focus on Nutrition Food is fuel to get moving. Every week, set yourself up by preparing healthy snacks that you can just grab and go if needed, such as portable pistachios, hard-boiled eggs or chopped vegetables.
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HEALTHCARE
HIGH BLOOD PRESSURE
Three ways to control High Blood Pressure throughout the Holiday Season
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anaging blood pressure can be difficult, especially during the holidays and winter months. A change in routine, family visits, traveling, illness, holiday menus and financial concerns can all conspire to derail your best efforts at keeping chronic conditions, like high blood pressure, under control. If you are one of the millions of American adults with high blood pressure, it is vital to keep your blood pressure stable. Drastic changes can put you at risk for heart attack or stroke. Here are three ways to control your blood pressure throughout the holiday season from the American Heart Association: Be Wary of Decongestants: Decongestants are in many over-the-counter cold and flu medications but they have some harmful side effects. They can raise blood pressure and decrease the effectiveness of some prescribed blood pressure medications. It’s best to use them for the shortest duration possible and avoid severe or uncontrolled hypertension. Consider alternative therapies, such as nasal
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saline, intranasal corticosteroids or antihistamines, as appropriate. Keep Track of Medication: The winter months tend to bring an increase in both heart attacks and strokes. According to research from the Journal of the American Heart Association, a 4.2 percent increase in heart-related deaths occurs away from a hospital from Dec. 25-Jan. 7. “Factors like cold weather, sudden increase in activity like shoveling snow, stress and dietary indiscretion can contribute to a chain of events leading to more stress on the heart during the winter months, potentially triggering a heart attack or other cardiac event,” said Jorge Plutzky, M.D., director of Preventive Cardiology at the Brigham and Women’s Hospital and a volunteer with the American Heart Association. It is vital to keep track of your medication and take it as prescribed by your doctor to decrease chances of heart attack and stroke. The American Heart Association’s Check Change Control Tracker is one way to monitor your health, as it allows you to
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set up text message reminders, text in blood pressure readings, connect with volunteers or providers, and receive messages from volunteers or providers. Maintain Healthy Eating Habits: The holidays can be a bad influence on healthy eating habits. However, it is important to stay active during these times and continue eating healthy. While you are enjoying holiday feasts with family, be aware of sodium, often found in seasonal foods like bread, cheeses and prepared meats, which can increase blood pressure. Don’t feel like you can’t indulge a little, but make sure to incorporate healthy meals. Staying active while traveling can be a challenge, as well. Try bringing simple exercise equipment like a jump rope or resistance band with you. Consider walking to sights or restaurants nearby, or finding a local park or indoor walking path. For more information and tools about blood pressure management, visit heart.org/hbp.
FITNESS
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However, there are several wonderful and easier trails in this area, including Garstin, Shannon, Araby (this trail goes up behind the Bob Hope home), Berns, Henderson and Goat Trails. These trails are all connected at various points and make for a great network of hiking trails. The best advice before heading towards this area is to get a map and experience the easier trails first before heading too far into the mountains. Bump and Grind Trail: 3 mile loop with an elevation rise of 523 feet. This trail is probably the most popular trail in the desert and frequented by exercisers who start behind Desert Crossings shopping center on Painters Path in Palm Desert. Randall Henderson Trail: 2.4 mile loop with a gently rising elevation change of 423 feet. This easy trail offers a good introduction to desert hiking for the novice. It starts and ends at the National Monument Visitor Center in Palm Desert on Highway 74. Check the Visitor Center for guided hikes during the winter season. Bear Creek Oasis Trail: 8 miles in and out, with an elevation rise of 1,989 feet. Considered strenuous. From the Cove Oasis trailhead at the top of La Quinta Cove, follow Bear Creek Canyon to where the trail leaves the sandy wash. Follow the signs. Hikers on this trail enjoy the beautiful palm oasis at the end. Eisenhower Peak Loop: 6 mile loop with an elevation gain of 700 feet. This trail is considered moderate and is part of the Living Desert preserve (admission fee required) in Palm Desert. The trail begins at the Eastern edge of the Living Desert and takes hikers toward Eisenhower Peak. The trail is a good representation of desert terrain and makes a perfect beginning to a Living Desert tour. For a complete list of hiking possibilities, purchase the book “140 Great Hikes In and Around Palm Springs,� by Philip Ferranti, available where books are sold, or contact the Palm Springs Visitors Center at visitpalmsprings.com or 760-778-8418.
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