Healthy Lifestyle October 2016

RhodyBeat

October 2016 A Special Supplement from

Beacon Communications

Smart Snacking 5 low-calorie snacking solutions

Defeating Diabetes

How to manage prediabetes and diabetes

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Healthy Lifestyle • October 2016 • 2

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mega-3 fatty acids are a group of polyunsaturated fatty acids that play an important role in relation to many functions of the body. The fatty acids EPA and DHA are well-known and found in fatty seafood, such as tuna, salmon and some shellfish. These fatty acids may be added to different foods as well, including dairy products and infant formulas. Studies have shown that diets rich in omega-3s may reduce a person’s risk for heart disease. Omega-3s have been associated with lower triglyceride levels, which can contribute to heart health.

Consuming seafood or fish oil supplements also may be helpful in curbing the joint pain and stiffness associated with rheumatoid arthritis.

In addition, fatty acids may promote neurological health that can ward off depression and anxiety and may help people with ADHD manage their symptoms. Omega-3s also are crucial in the development of brain health for young children, which may translate into decreased risk of developmental delay and improved communication and social skills.

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Healthy Lifestyle • October 2016 • 4

5 low-calorie snacks that stray from the norm S

nacking may not seem like part of a healthy diet, but the right snacks can help men and women fight midday hunger without contributing to unwanted weight gain. The following low-calorie snacks won’t compromise adults’ efforts to maintain healthy weights, and they might prove useful as men and women look for that extra boost during the day.

1. Popcorn: Popcorn is low in calories and a good source of dietary fiber. Popcorn also is high in polyphenols, which are antioxidants that have been linked to reductions in heart disease and certain cancers. Air-popped popcorn that is prepared without any oil is your best option, as a cup of such popcorn may only add up to about 30 calories. Avoid adding salt or butter or purchasing premade popcorn that is heavy on both, as both ingredients can compromise the health benefits of popcorn.

2. Nonfat Greek yogurt: Though it’s not as low in calories as popcorn, nonfat Greek yogurt is still a low-calorie snack that’s high in protein.

Nonfat Greek yogurt may have as much as two times the amount of protein as traditional yogurts, and that’s beneficial because protein helps you feel full longer, which should help you maintain a healthy weight and avoid overeating. Nonfat Greek yogurt also tends to have less sugar than traditional yogurts, and its creamy texture gives many people the impression that they are eating something decadent.

3. Hummus: Made primarily from ground chickpeas, hummus is a protein- and fiber-rich snack that has been linked to a host of health benefits, including a reduced risk for heart disease and certain types of cancers. Dip vegetables such as baby carrots into hummus, and you’ll have a low-calorie snack that’s also high in vitamin A and beta carotene.

4. Pistachios: Many people might read the labels of pistachios and be turned off by the fat content. But pistachios are low in saturated fat and high in protein, and a couple dozen pistachios may only amount to about 95 calories. Eat pistachios raw and do not add salt, which can negate their health benefits.

5. Grapes: Grapes might not be as popular as potato chips or other widely available snacks, but they are great sources of vitamin K and are loaded with antioxidants. Grapes are loaded with water, making them a filling snack that can help men and women avoid dehydration.

According to the U.S. Food and Drug Administration, one cup of grapes can provide as much as 5 percent of the recommended daily value of dietary fiber despite containing just over 100 calories.

5 • October 2016 • Healthy Lifestyle

Probiotics can be part of a nutritious diet

Probiotics, like those found in yogurt, may improve gastrointestinal health.

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robiotics can help people combat gastrointestinal distress. Some probiotics can help prevent diarrhea that occurs as a side effect from antibiotics, and they may also be beneficial to those who suffer from irritable bowel syndrome and conditions that affect the gastrointestinal tract.

Probiotics are living microorganisms found in certain foods, most notably yogurt and kefir. They also may be found in products that are not taken orally, such as skin creams. Probiotics may be concentrated in dietary supplements well. According to the National Center for Complementary and Integrative Health, probiotics are healthy bacteria that help bodies to function properly by aiding in the digestion of food. Probiotics also destroy disease-causing microorganisms.

Researchers have studied probiotics to determine their potential role in people’s personal health. Preliminary data suggests that probiotics can be useful in helping with stomach upset from infec-

tions and taking antibiotics. Probiotics are also being examined to determine if they can be used to combat allergic disorders, such as hay fever or eczema.

Probiotics also may be useful in the fight against oral health problems that stem from bacteria, like periodontal disease. Researchers also are looking into whether probiotics can be useful in treating the common cold or reducing the severity of the flu.

The Mayo Clinic says side effects to probiotics are rare, and many healthy adults can safely add probiotic-heavy foods or probiotic supplements to their diets. But before including probiotics in your diet, speak with your doctor to make sure there will be no drug interactions or other adverse side effects.

More research is needed into the health benefits of probiotics, but there’s encouraging evidence that these live microorganisms can do much to improve personal health.

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Healthy Lifestyle • October 2016 • 6

Get fit the smart way

Staying motivated and avoiding injury can help people get in shape and maintain healthy lifestyles for years to come.

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xercise is an important component of a healthy lifestyle. Many people establish bold fitness goals with a mind toward getting in shape. It’s tempting to jump right in, especially when friends or relatives reach their own fitness goals.

However, inactive men and women risk injury when diving right in and not taking a gradual approach to fitness and weight loss regimens. To reap the most rewards from exercise, take the

proper precautions and follow these guidelines.

Speak with your doctor before beginning an exercise regimen. Get medical clearance before you begin a new exercise regimen, especially if you have any preexisting medical conditions. Your doctor may suggest certain modifications that can reduce strain on certain parts of the body or advise you on the most effective activ-

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Healthy individuals may be cleared outright and can begin their fitness regimens immediately. It’s also wise to inform doctors of fitness plans and goals so they can help track your progress.

Don’t eat heavy meals before exercising. Avoid large meals before engaging in strenuous physical activity. A light, healthy snack gives you a little fuel without affecting your ability to exercise. After eating, the body diverts blood flow to the gastrointestinal tract to aid with digestion.

Exercising while this blood flow is centralized in the gastrointestinal tract may cause muscle cramps or generalized weakness. Nutrition experts at the University of California, Los Angeles, say that people who exercise strenuously on a full stomach also may experience reflux, hiccups, nausea, and vomiting. Wait at least an hour after eating full meals to exercise.

Warm up. It’s important to warm up muscles before beginning a workout.

Stretches, light movements and range of motion exercises can improve flexibility and prepare the body for more to come. If muscles aren’t fully stretched and warm, injuries like strains and tendon tears may occur.

Take the time to warm up; otherwise, you may find yourself on the sidelines.

Wear the appropriate equipment.

Invest in quality athletic shoes and other equipment made for the activity you will be performing. The right equipment can help prevent injury.

Athletic shoes that fail to provide adequate support can increase your risk of injury. Good shoes do not have to cost a fortune, as there are plenty of

brands that will work quite well. If you need suggestions, discuss your exercise regimen and goals with a podiatrist or orthopedist. Orthotic inserts can be used to modify footwear and provide additional support. You also may need equipment specific to a given activity. For example, wrist supports and quality gloves are essential for kickboxing classes. Speak with a trainer or gym employee if you need assistance.

Take weather into consideration.

Ice, snow, rain, and wind can make jogging or other outdoor activities more challenging, if not dangerous.

Always exercise caution when your workout regimen involves exercising outdoors. Stay indoors if you see thunder and lightning.

Stay hydrated. The Better Health Channel of the Victoria State Government says a person can lose around one and a half liters of fluid for every hour of exercise. Drink water before, during and after each exercise session. If you need water while exercising, take small sips.

Be aware of your body. Take notice of how you feel. If something doesn’t feel just right, then stop immediately, rest and/or seek medical attention.

Pace yourself and take the time to rest. Don’t try to do everything all at once. Slowly build up your durability and stamina by gradually increasing the intensity of your workouts. Give yourself time to recover between workouts as well.

Exercise is a key part of a healthy lifestyle. Remember to do so safely and effectively.

7 • October 2016 • Healthy Lifestyle

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Steps to achieve a better work-life balance the keys to creating a work-life balance is to hone your time management skills. Effective time management can help you fit more in without feeling rushed or anxious. Start by determining just how much time you need to perform certain tasks. Then divide up the day accordingly. You may find that by waking up an hour earlier each day, you achieve a lot more without affecting your well-being. Quiet time at home in the morning can be a prime time to fit in a workout or catch up on paperwork.

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any people face the challenge of balancing work and family.

Workloads may be hefty on both fronts, and the pursuit of a healthy balance between home and career may seem like an unattainable goal.

Stress can build from feelings of being pulled in too many directions.

According to Mental Health America, stress can compromise a person’s ability to concentrate, lead to feelings of irritability or depression, negatively affect personal relationships, and weaken immune systems, increasing a person’s susceptibility to a variety of ailments. Research even indicates chronic stress may double a person’s risk of having a heart attack.

The desire to have a fulfilling career and a full life at home is a goal shared by millions of people across the globe.

But it’s important that one’s pursuit of such goals not come at the expense of personal health. Living a fulfilling life often involves finding the right work-life balance, and the following tips can help make that possible.

Establish your priorities. Make a list of the things that are most important to you. Having this list put on paper can make goals more attainable. Think about the main things you want to focus on in life and go from there.

Learn to manage your time. One of

Don’t procrastinate. Stick to your schedule so you don’t feel stressed and as if you are constantly rushing around. Complete one item before you move on to the next.

Communicate effectively with your bosses. Be honest with your bosses or colleagues if you feel like work is negatively impacting your home life.

Supervisors may be flexible and receptive to feedback if it means keeping good employees happy and productive.

Bosses may allow you to work from home or be willing to arrange a flex schedule.

Unplug at home. When spending time at home with your loved ones, disconnect from your devices, especially those that connect you to work. Making yourself too available for work can be a detriment to your health and family.

Divide your responsibilities. Allow family members to tackle some chores or other household duties so it will free up more time to spend together.

Schedule a mental break each day.

Give yourself time to perform one activity per day that you really enjoy. This will help you recharge and manage stress even further. Activities may include sports, hobbies or exercise.

Finding the right balance between work and family requires some maneuvering and practice, but it can be achieved with planning, organization and communication.

squeeze in some cardiovascular exercise. Skipping shortcuts is a great way to burn calories and can help you maintain a healthy weight even if you are no longer pushing yourself to the limit at the gym each day.

Spread your workouts out over the course of the day. Many people tend to get all of their daily physical activity in one fell swoop. But that’s mainly done for convenience and not necessarily effectiveness. Workouts can still be effective if you spread them out over the course of the day. Exercising in small intervals throughout the day may help you maintain your energy throughout the day, and that should be especially appealing to parents of newborns. Squeeze in a quick workout each time your child naps throughout the day, and do your best to meet your daily quota while your spouse is tending to the baby.

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ew parents face a host of challenges upon bringing their bundles of joy home for the first time.

One of those challenges is altering their lifestyles so they can more capably tend to their child’s needs.

Though expecting parents no doubt anticipate changing their lifestyles to accommodate their growing families, few may know the specifics of how their lifestyles will change. Though each couple is different, many couples see their exercise habits change dramatically upon the birth of their child. A 2011 study from researchers at the University of Minnesota found that both mothers and fathers had lower amounts of physical activity compared with nonparents. Mothers who participated in the study reported engaging in 2.36 hours of moderate-to-vigorous physical activity, or MVPA, per week, while women without children reported engaging in 3.19 hours of MVPA per week. The disparity was even greater among

fathers, who reported getting 5.33 hours of MVPA per week compared to 6.89 hours of MVPA per week for men without children.

Finding time to exercise can be difficult for anyone. But new parents may find it especially difficult to get daily physical activity. While the following ideas may not replace the vigorous workouts new parents are accustomed to, they may help men and women maintain healthy body weights.

Skip shortcuts. Physical activity can be embraced just about anywhere. Though you may be used to daily workouts at the gym, such excursions may no longer fit into your schedule. To counter your reduced hours at the gym, skip the shortcuts you have grown accustomed to taking. For example, take the stairs up to your office instead of the elevator and park further away so you can

Continue setting fitness goals. Once your child comes home, it’s easy to fall into a routine that does not include exercise. But your long-term health depends on a host of factors, including how physically active you are. Keep setting fitness goals even if it seems like you will have no time once your child is born. These goals can motivate you to find time for exercise no matter how much your lifestyle has changed.

Take your child along. When the weather permits, include your child in your exercise routine by taking the baby along with you on walks or bike rides. Purchase a fitness stroller so you can continue to jog even while you look after your child.

New parents need not abandon their exercise routines upon welcoming their child into the world. A concerted effort on the parts of moms and dads can ensure they continue to get adequate exercise each day.

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How new parents can squeeze in physical activity

Healthy Lifestyle • October 2016 • 10

Sleep right

How to ensure a more restful night’s sleep

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dequate sleep is an essential element of a healthy lifestyle. But as beneficial as a good night’s rest is, restful sleep is proving elusive for millions of people across the globe.

insomnia is not just harmful to individuals. The AASM notes that researchers estimate that insomnia costs an estimated $63 billion in lost work performance each year in the U.S.

According to the American Academy of Sleep Medicine, 10 percent of adults in the United States have a chronic insomnia disorder. That translates to roughly 32 million people in the United States. alone who struggle to fall asleep or stay asleep at least three times per week for at least three months. Sufficient sleep boosts energy levels and makes it easier to focus and concentrate, while insomnia contributes to poor memory, disturbs mood and leads to daytime sleepiness. But

Combating insomnia is no small task, but the following healthy sleep habits may help men and women overcome their bouts of insomnia and get more restful sleep.

Avoid too many beverages before bedtime. Drinking water or beverages that include caffeine or alcohol too close to bedtime can interrupt sleep or make it difficult to fall asleep. Too much water before going to bed may lead to nightly bathroom breaks that

interrupt your sleep. Along those same lines, alcohol consumed too close to bedtime may make it easy to fall asleep fast, but you’re likely to wake up once the effects of the alcohol wear off, which can be very soon after your head hits the pillow. In addition, avoid caffeinated beverages in the late afternoon or evening, as caffeine stimulates the central nervous system and may compromise your ability to fall asleep.

Nicotine also serves as a stimulant, so smokers fighting insomnia should avoid tobacco products in the hours before they plan to go to bed.

Get out of bed if you can’t fall asleep. The AASM recommends getting out of bed if you haven’t fallen asleep within 20 minutes of lying down. The longer you lay in bed without falling asleep, the more likely you are to dwell on your sleeping problems. If you need to get out of bed, spend some quiet time reading a book in another room before returning to bed.

Dim the lights inside your home.

Two to three hours before bedtime,

dim the lights in your home. Dim lighting signals to your brain that it should begin making melatonin, a hormone that is closely associated with sleep.

Eliminate potentially distracting sounds. A poor sleep environment can contribute to insomnia, and distracting sounds can make it hard to fall asleep. Fix distractions such as leaky faucets and close bedroom windows if nearby traffic is compromising your ability to fall asleep at night. If necessary, use a white noise machine that blocks out distractions but contributes to a consistent sleep environment.

Use your bed only for sleep and sex. Resist the temptation to finish watching a movie, television show or ballgame in bed, using your bed only for sleep and sex. If you grow accustomed to working in bed or watching television in bed, you may have trouble falling asleep once you turn the lights off and close your eyes.

More information about combatting insomnia is available at www.sleepeducation.org.

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Managing prediabetes or diabetes

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Preventing diabetes should be a priority for men, women and children, but management must take precedence for the millions of people who have already been diagnosed with prediabetes or diabetes. According to the American Heart Association, making healthy food choices is an essential step in preventing or managing diabetes. Making those choices can be difficult for those people who have never before paid much attention to their diets, but the AHA offers the following advice to people dealing with prediabetes or diabetes.

Limit foods that may worsen your condition. Some foods, including fiber-rich whole grains and fish like salmon that are high in omega-3 fatty acids, can help people with prediabetes or diabetes. But many more foods must be limited, if not largely ignored. Limit your consumption of sweets and added sugars, which can be found in soda, candy, cakes, and jellies. It’s also good to limit your sodium intake and resist fatty meats like beef and pork.

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iabetes and its precursor is a major problem, both in the United States and across the globe. In 2015, a study published in the Journal of the American Medical Association revealed that nearly 50 percent of adults living in the United States have diabetes or prediabetes, a condition marked by higher than normal blood glucose levels that are not yet high enough to be diagnosed as diabetes. Meanwhile, the World Health Organization reports that the global prevalence of diabetes figures to rise from 8 percent in 2011 to 10 percent by 2030.

Get the

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Document your eating habits. The AHA recommends that people with prediabetes or diabetes maintain a food log to see how certain foods affect their blood glucose levels. Within 60 to 90 minutes of eating, check your blood glucose levels to see how your body reacts to the

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foods you eat. As your food log becomes more extensive, you will begin to see which foods match up well with your body and which foods you may want to avoid.

Plan your meals. Hectic schedules have derailed many a healthy lifestyle, but people who have been diagnosed with prediabetes or diabetes do not have the luxury of straying from healthy diets. Plan your meals in advance so your eating schedule is not erratic and your diet includes the right foods, and not just the most convenient foods. Bring lunch and a healthy snack to work with you each day rather than relying on fast food or other potentially unhealthy options in the vicinity of your office.

Embrace alternative ingredients. Upon being diagnosed with prediabetes or diabetes, many people assume they must abandon their favorite foods. But that’s not necessarily true. Many dishes can be prepared with alternative ingredients that are diabetesfriendly. In fact, the AHA has compiled a collection of diabetes-friendly recipes that can be accessed by visiting www.heart.org.

A prediabetes or diabetes diagnosis requires change, but these conditions can be managed without negatively affecting patients’ quality of life.

Did you know?

A prediabetes diagnosis means you have higher than normal blood glucose levels, but not high enough to be considered diabetes. Excessive glucose in the blood can damage the body over time, and those diagnosed with prediabetes are at risk for developing type 2 diabetes, heart disease and stroke.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, the majority of people with prediabetes do not have any symptoms. The condition is typically revealed after blood tests indicate blood glucose levels are higher than normal. Being overweight and living an inactive lifestyle are two of the biggest risk factors for prediabetes, and doctors may recommend that men and women 45 and older, especially those who are overweight, be tested for prediabetes. Those who have been diagnosed with prediabetes will not necessarily develop diabetes down the road. In fact, the NIDDK notes that men and women who lose at least 5 to 10 percent of their starting weight can prevent or delay the onset of diabetes and may even be able to reverse prediabetes.

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desire to lose weight compels many people to pursue healthy lifestyles. Foods dubbed as “healthy” foods may not help people lose as much weight as they hope.

Consumers should realize that, while there are many healthy options available, even foods billed as healthy can cause weight gain if overdone.

Cereals: Many cereals contain whole grains and a bevy of nutritious ingredients, but many are also high in sugar and other refined grains that aren’t nutritionally sound. Always read food labels to review ingredients before purchasing new foods. Don’t go by what the front of the package says or any “healthy” buzzwords used. The nutritional information will be telling, listing the amount of sugar, calories and refined carbohydrates, which can derail healthy eating.

Juices: Juice seems like a healthy choice, but whole fruits are the better option. Juices may not retain the peels of the fruits, which tend to contain the fiber and the bulk of the nutritional content. Juice may also be loaded in calories, whereas whole fruit tends to be low in calories.

Granola: Granola is full of healthy

ingredients, but it also may contain other ingredients that can be high in fat, like oils or nuts. Granola is best when eaten in moderation.

Good fats: Certain superfoods contain a lot of nutritional benefits, but may be high in fats as well. For example, avocados contain fiber, vitamin C, vitamin E, and potassium, among other antioxidants, and can be quite filling.

However, they also are calorically dense, so keep an eye on serving sizes.

Wine: The health benefits of red wine have been widely touted. People who consume wine may be at a reduced risk for heart disease, Alzheimer’s disease and certain cancers. Red wine also may help keep weight gain in check. But it’s important to avoid overconsumption of red wine. A five-ounce serving is roughly 130 calories, and too many glasses of wine can impair your judgment.

Yogurt: Check the labels on your favorite yogurts. Yogurt is a great source of protein, but that may be offset by sugar or chemical additives.

Plain Greek yogurt is a smart choice, and you can supplement yogurt with fresh fruits.

Coffee and colon health

cells less likely to take root there. The Journal of the National Cancer Institute also substantiates these claims.

Frequent coffee consumption has been associated with a reduced risk of colorectal cancer in a number of case-control studies — for both men and women.

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offee compels many people to rise out of bed every morning.

While individuals have many reasons to drink caffeinated beverages, the most notable is often the pep such beverages provide. But coffee, tea and other caffeinated beverages actually may provide additional benefits, including helping to fend off disease, including colorectal cancer.

The American Cancer Society estimates that, in the United States, more than 95,000 new cases of colon cancer and 39,000 new cases of rectal cancer will be diagnosed in 2016.

Colorectal cancer is the third most common cancer diagnosed in men and women. However, coffee may help reduce instances of colon cancer.

A study titled “Coffee Consumption and the Risk of Colorectal Cancer,” which was published in the journal Cancer Epidemiology, Biomarkers & Prevention, found that regular coffee consumption inversely correlates to colorectal cancer risk. Coffee has been identified as a protective agent against colorectal cancer, as several of its components affect the physiology of the colon and can make cancerous

Drinking coffee may not only help keep cancer at bay, it may boost the survival rate from colon cancer, too.

Information from a study published in The Journal of Clinical Oncology stated that colon cancer patients who are heavy coffee drinkers have a far lower risk of dying or having their cancer return than those who do not drink coffee. Significant benefits start at two to three cups per day. People who consumed four cups of caffeinated coffee or more a day had half the rate of recurrence or death than non-coffee drinkers.

Other data indicates caffeine alone may not be behind the reduced cancer risks and rates — it may be the coffee itself. Researchers at the University of Southern California Norris Comprehensive Cancer Center of Keck Medicine found that decreased colorectal risk was seen across all types of coffee, both caffeinated and decaffeinated. According to Dr. Stephen Gruber, the author of the study, coffee contains many elements that contribute to overall colorectal health, which may explain coffee’s preventive properties. Caffeine and polyphenol can act as antioxidants, limiting the growth of potential colon cancer cells. Melanoidins generated during the roasting process have been thought to encourage colon mobility, and diterpenes may prevent cancer by enhancing the body’s defense against oxidative damage.

Although data continues to suggest that coffee can help reduce colorectal cancer risk and survival rates, additional information is still needed before doctors can start recommending coffee consumption as a preventative measure.

13 • October 2016 • Healthy Lifestyle

‘Healthy foods’ that may cause weight gain

Healthy Lifestyle • October 2016 • 14

Medication mismanagement can be prevented

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edication management is an important issue for seniors and their families. Failure to properly manage medications can threaten the lives of seniors, highlighting the emphasis families must place on ensuring seniors take their medications in strict adherence to their physicians’ instructions.

Polypharmacy, or the taking of multiple medications for different conditions, can be a potential health hazard for the thousands of seniors who

must manage health conditions with prescription drugs. Harmful drug interactions are a result of the confusion that can arise when seniors take multiple medications at the same time. The American Society of Health-System Pharmacists estimates that more than 34 percent of senior citizens are prescribed medications by more than one physician, and 72 percent use medications they were prescribed more than six months prior. Many people also have

begun “pharmacy shopping” to save money. According to a study published in 2010 in American Nurse Today, 44 percent of men and 57 percent of women older than age 65 take five or more medications per week, with some taking as many as 10.

Medication confusion is one risk, but older adults also metabolize medications differently than young people.

As a result, they may be more susceptible to overdose or other ill effects. Families looking to help seniors effectively manage their medications should consider the following tips.

Keep a running list of medications. Maintain a list of all medications being taken, noting both prescription and over-the-counter medications and any supplements and herbs. Provide a copy to any new doctors you visit and any new pharmacies you patronize.

Use pill sorters. Medication sorters can keep medications organized and eliminate some of the personal error in medication management.

Organizers have daily slots and may also differentiate between nighttime and daytime medications.

Understand why each medication is being prescribed. Ask your phar-

macist and doctor to explain why each medication is prescribed. This information should be printed on the prescription label. Some drugs designed for one symptom may actually be used to treat other issues as well.

Ask for help. Some seniors may benefit from friendly reminders from a loved one regarding when to take certain medications, especially if they need to take multiple doses throughout the day. Cognitively impaired seniors may require the services of a visiting nurse or another caregiver.

Recognize that not all medications are right for seniors. The American Geriatrics Society maintains a list of medications that older adults should avoid or take with extreme caution.

Some drugs pose a high risk of side effects or interactions, while others are less effective. Discuss alternatives with your physician if you are prescribed one of these medications.

Keep a medication diary. Record any side effects that occur and how the medications make you feel.

Always bring up issues promptly with a doctor.

Proper medication management can help seniors avoid drug-related accidents or worse.

15 • October 2016 • Healthy Lifestyle

You’ve Got Choices Medicare open enrollment is from October 15 to December 7.

Come to one of these meetings in your area to learn more: COVENTRY Brookdale Centre of New England 600 Centre of New England Blvd.

Coventry, RI 02816 Thurs. October 20th @ 3:00PM CRANSTON Immaculate Conception Regional School 237 Garden Hills Drive Cranston, RI 02920 Tues. Oct. 11th @ 4:30PM Wed. Nov. 16th @ 5:00PM

CRANSTON St. Mary’s School (Side Entrance) 85 Chester Avenue Cranston, RI 02920 Mon. Nov. 7th @ 4:00PM

RIVERSIDE Bella Villa Independent and Assisted Living 336 Willett Avenue Riverside, RI 02915 Wed. Nov. 2nd @ 2:00PM

EAST PROVIDENCE Chelo’s Hometown Bar and Grille 911 Warren Avenue East Providence, RI 02914 Wed. Nov. 2nd @ 11:30AM Mon. Dec. 5th @ 3:00PM

RUMFORD Chelo’s Hometown Bar & Grille 45D Newport Ave Rumford, RI 02916 Wed. Oct. 19th @ 2:00PM Thurs. Nov. 3rd @ 2:00PM Mon. Dec. 5th @ 11:30AM

PROVIDENCE Chelo’s Hometown Bar & Grille 505 Silver Spring Street Providence, RI 02904 Wed. Nov. 9th @ 2:30PM

CRANSTON Pacifica Senior Living @ Victoria Court 55 Oaklawn Avenue Cranston, RI 02920 Fri. Oct. 21st @ 2:00PM Wed. Nov. 16th @ 10:00AM CRANSTON Universal Wealth Management 945 Reservoir Avenue Cranston, RI 02910 Fri. Oct. 21st @ 10:00AM Fri. Oct. 28th @ 10:00AM Fri. Nov. 4th @ 10:00AM Fri. Nov. 11th @ 10:00AM Fri. Nov. 18th @ 10:00AM Fri. Dec. 2nd @ 10:00AM

PROVIDENCE Wingate Residences at Blackstone Blvd 353 Blackstone Blvd Providence, RI 02906 Wed. Nov. 9th @ 11:00AM

WARWICK Chelo’s Hometown Bar & Grille 2225 Post Road Warwick, RI 02886 Wed. Oct. 19th @11:30AM Thurs. Oct. 27th @ 11:30AM Wed. Nov. 16th @ 2:00PM

FOR ADDITIONAL DATES AND LOCATIONS VISIT US AT UNIVERSALWM.COM

Call today to RSVP at Universal Wealth Management.

Karen Emma / Greg Voccio 401-331-7600 or 877-782-2855; TTY: 711 Blue Cross & Blue Shield of Rhode Island is an HMO plan with a Medicare contract. Enrollment in Blue Cross & Blue Shield of Rhode Island depends on contract renewal.

An independent licensee of the Blue Cross and Blue Shield Association. 500 Exchange Street • Providence, RI 02903-2699 H4152_brokerflyer315 Accepted

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