Generations February 2021

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February 2021

The best (and worst) foods for heart health

No one wants to hear from their doctors that they have joined the millions of people across the globe to be diagnosed with heart disease. The Heart Foundation reports that heart disease, which includes diseases of the heart and cardiovascular system and stroke, is the No. 1 cause of death in the United States, affecting both men and women and most racial/ethnic groups. Heart disease also is one of the leading causes of death in Canada, claiming more than 33,000 lives per year. Many factors contribute to the development of heart disease, including smoking, lack of exercise and stress. Diet and whether a person is overweight or obese also can have a direct link to heart health. Diet, particularly for those with diabetes and poorly controlled blood sugar levels, is a major concern.

A variety of foods are considered helpful for maintaining a strong and healthy heart and cardiovascular system, while others can contribute to conditions that may eventually lead to cardiovascular disease or cardiac arrest. Moderation enables a person to sample a little of everything, but not to make any one food a habit. The following are some foods to promote heart health and some foods you might want to avoid.

HEART HEALTH: Page 2

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DID YOU KNOW?

Those poised to begin a health regimen that includes probiotics would be wise to also educate themselves about the closely named, yet vastly different, “prebiotics” that are also beneficial to health. Prebiotics are to probiotics what fertilizer is to a vegetable garden. Prebiotics are essentially a special type of soluble fiber that is used by the beneficial bacteria as fuel, advises the prebiotic supplement company Prebiotin. Examples of good sources of prebiotics include bananas, onions, garlic, Jerusalem artichokes, apple skins, beans, and chicory root. The prebiotic fiber moves through the small intestine undigested and fermented until it reaches the large intestine. Once there, beneficial bacteria break it down and use it as food. Thusly, the prebiotics can then multiply readily and improve the balance of good and bad bacteria in the gut. Eating prebiotic foods can fuel the process, but many probiotic supplements now have a combination formula that includes prebiotics in the recipe.

HEART HEALTH: from page 1 GOOD

Tree nuts: Tree nuts contain unsaturated fats that can help lower LDL cholesterol (the bad stuff) and improve HDL (the good stuff). Nuts also are a filling source of protein and other healthy nutrients.

Whole grains: Whole grains contain complex carbohydrates for energy, as well as protein and fiber. Fiber can help scrub cholesterol from the blood, lowering bad cholesterol levels.

Fatty fish: Many coldwater, fatty fish, such as halibut, herring and salmon, contain omega3 fatty acids, which are heart-healthy. Omega-3s also can be found in walnuts, flaxseed and some soy products.

Beans : Beans and other legumes are an excellent source of protein and can be a standin for meats that are high in saturated fat. Beans also contain cholesterol-lowering soluble fiber and folate, which can reduce blood homocystein levels. The Bean Institute reports that consuming beans may reduce cholesterol

levels by roughly six to 10 percent.

Yogurt: Researchers in Japan found yogurt may protect against gum disease. Left untreated, gum disease may elevate a person’s risk for heart disease. Yogurt contains good bacteria that can counteract bad bacteria and boost immunity.

Raisins: Raisins contain antioxidants that may help reduce inflammation. Inflammation is often linked to heart disease and other debilitating conditions. Fresh produce also is a good source of antioxidants.

POOR

Fried foods : Many fried foods have little nutritional value, as they tend to be high in saturated and trans fats. French fries are particularly bad because they are carbohydrates fried and then doused in salt.

Sausage : Processed meats have frequently earned a bad reputation among cardiologists, but sausage can be a big offender, due in large part to its high saturated fat content.

Red meats: Enjoying a steak is probably not as bad as eating a deep-

fried brownie, but it’s best to limit red meat consumption to about 10 percent or less of your diet. Red meats can have a considerable amount of cholesterol, saturated fat and calories.

Added sugars: Sugar can increase blood pressure and triglyceride levels. Sugar often hides out in foods that you would not associate with the sweetener. Plus, many people unwittingly consume too much sugar simply through sugar-sweetened beverages and ready-to-eat cereals.

Salty foods: Leave the salt shaker in the spice cabinet and opt for herbs for flavoring, advises the American Heart Association. High-sodium diets often are to blame for hypertension, a major risk factor for heart disease.

Dairy: Artery-clogging saturated fat also can be found in dairy products, particularly the full-fat versions. Butter, sour cream and milk can be problematic when people overindulge. Opt for low-fat dairy when possible.

THE IMPORTANCE OF KNOWING YOUR FAMILY MEDICAL HISTORY

When visiting a physician for the first time, patients may notice an extensive section on family history on one of the requisite forms they fill out before meeting the doctor. Though it can be hard to remember family members’ conditions, doctors have good reason to ask about their patients’ family’s medical histories.

Family medical histories can be vital to one’s own health care. The National Center for Biotechnology Information states that family history might be one of the strongest influences on a person’s risk for developing cancer, heart disease, stroke, diabetes, and more. While you cannot modify your genetic makeup, knowing your family’s medical history can help you take the steps necessary to protect yourself.

Family history reports can serve as warning signs for illnesses. These

clues can help doctors prescribe certain screening tests at earlier ages to catch potential diseases when they are most treatable. For example, the U.S. National Library of Medicine says that healthcare professionals may recommend more frequent screenings (such as mammography or colonoscopy) and screening at an earlier age for people at an increased risk of certain cancers. Doctors may recommend biannual checkups to stay apprised of any changes in health that may signal a risk.

A thorough health care professional will record your family medical history and ask you to update it routinely in an effort to ensure you get the best, most effective care possible. You can help the process by having the information needed at the ready. The Centers for Disease Control and Prevention suggests the following.

Talk to family - Make a list of close family members and discuss any conditions or issues they might have had and at what ages.

Learn about chronic diseasesSpeak to your relatives about chronic diseases like diabetes or high blood pressure, being sure to ask how severe such issues were and if any required hospitalization.

Plot your ancestry - Learn about your ancestry and if any medical issues are more common among people who share that ancestry. Record everything you learn - Keep the information where it can be easily accessed and updated. For example, My Family Health Portrait is a free web-based tool to organize family health information and share it with doctors.

Family history plays a key role in how doctors will approach patients’ treatment and preventive care.

How expenses can change during retirement

Work is a major component of daily life, so much so that Andrew Naber, an industrial and organizational psychologist and an associate behavioral scientist at RAND Corp., determined that the average person spends 90,000 hours at work over the course of his or her lifetime. According to a 2014 Gallup poll, the average American retires at age 62, but roughly 64 percent of professionals bid farewell to the workplace between ages 55 and 65.

Retirees must make a number of adjustments once they call it a career. No such

adjustment is as significant as the financial one. Most people find their post-retirement income is considerably less than when they were working full-time. That is why financial planners often recommend saving and investing enough during working years to be able to replace 80 percent of preretirement income. Certain expenses get lower after retirement, but some will rise. Here’s a look at what to expect when the bills come due during retirement.

Food costs : Food costs may go down in retirement because

shopping and preparing meals for one or two people is much less costly than feeding a family of four or more. However, dining out may increase as you have more free time to visit local eateries.

Automotive costs : According to data from the U.S. Department of Transportation, the average commuter spends 25.8 minutes behind the wheel twice a day, and the average driver puts in 13,474 miles behind the wheel each year — with people between the ages of 35 and 54 clocking close to 15,000 miles.

EXPENSES: Page 5

EXPENSES: from page 4

Less time spent in the car means fewer gasoline fill-ups and longer durations between oil changes and other services. In addition, based on the Internal Revenue Service reimbursement rate of 58 cents per mile, a typical commute of 20 to 30 miles a day costs $11 to $16 a day or $55 to $80 a week. In a year, you could easily be spending $2,000 to $4,000 a year commuting if you live within 15 miles of your job. Without commuting, that cash stays in your pocket.

Taxes:

Many people can expect to be done paying federal income taxes when they are retired and no longer earning an income. If the majority of retirement savings were in Roth IRA accounts, contributions are available for withdrawal tax- and penalty-free at any age.

Housing: Your mortgage may be paid off before or soon after retirement. That eliminates the single largest expense in many people’s budgets. If your home will not be paid off, it’s possible to downsize to reduce monthly payments.

Travel: While many other expenses can go down, travel is one expense that can shoot up during retirement. But many people are happy to bear this cost. With more time for travel, retirees may allocate more funds toward vacations and other great escapes.

Health care: Seniors often see their health care needs and costs go up after retirement. It’s important to understand what is covered by health plans, and it’s equally important to set money aside for unforeseen medical expenses.

Many costs of living decrease after retirement. However, it is wise to take in the whole picture to understand how to budget for retirement.

Starting a Roth IRA for a teen This early financial decision could prove helpful over time

Contributed by Ed Grondahl

Want to give your child or grandchild a great financial start? A Roth IRA might be a choice to consider. There are many reasons why starting a Roth IRA for a teenager may be a sound financial strategy. Read on to learn more about how doing this may benefit both of you.

Tax-free benefits during retirement

Setting up a Roth IRA for the teenager in your life could prime them to have more retirement savings. Plus, a Roth IRA has the potential to accumulate over the years, and the owner may be able to better manage their tax burden if they withdraw the money after age 59½.1

For example, a 19-year-old who contributes $5,000 a year to a Roth IRA, which earns 8% for 40 years, would be positioned to have about $1.4 million by age 59. Of course, this is a hypothetical example that’s used for illustrative purposes only. It is not representative of any specific investment or combination of investments. Actual results will fluctuate.2

Greater earning potential, thanks to the magic of compound interest

Setting up a Roth IRA for a teenager is a great way to introduce them to basic financial concepts,

such as compound interest. Giving your teen a hands-on learning experience may help them understand the value of saving for the future. You might also be facilitating your child or grandchild to develop lifelong financial habits.3

Looking ahead to the future

If money is withdrawn before age 59 ½, there may be a penalty assessed. This is typically a 10% I.R.S. penalty, but in some circumstances, it can be more. There is, however, a notable exception. Up to $10,000 of earnings can be taken out of a Roth IRA at any time if the money is used to buy a first home. In this particular case, the I.R.S. waives the early withdrawal penalty. Should your teenager become a parent someday, a portion of those Roth IRA assets might also be utilized to pay college tuition costs for themself or their child.1,4

Keep in mind that this article is for informational purposes only. It’s not a replacement for real-life advice, so make sure to consult your tax, legal, and accounting professionals before modifying any Roth IRA strategy.

Rules for gifting a Roth IRA

Setting up a Roth IRA for a teen means that you can gift them some of the funds to get it started, provided that your teen is earning income. So, if your 15-year-old has earned $6,000 at a summer job, you can gift them up to $6,000 (the maximum annual contribution) to invest in a Roth IRA. The amount gifted or contributed cannot exceed the teen’s income, however, and the annual contribution limits to a Roth IRA still

apply. What’s more, you may also realize a tax perk. If you make the initial contribution to the Roth IRA as a parent or grandparent, that money can count as a gift within your $15,000 yearly gift tax exclusion ($30,000 for a married couple).5

There are a few things to consider when setting up a custodial

Roth IRA

Setting up a Roth IRA for a minor is often referred to as a custodial IRA. Until the child is able to take it over, you act as the custodian of the account. Individual state laws determine when the minor child is able to take over management of the Roth IRA for themselves.1,4

You should always consult with a tax professional to ensure that you and your minor child are following all federal and state regulations. If this is something you’re considering doing for a loved one, I’d be happy to talk with you further.

Edward Grondahl is a financial advisor with MPECU Retirement and Investment Services and may be reached at 218-336-1825 or Edward.Grondahl@ cunamutual.com.

This material was prepared by MarketingPro, Inc., and does not necessarily represent the views of the presenting party, nor their affiliates. This information has been derived from sources believed to be accurate. Please note - investing involves risk, and past performance is no guarantee of future results. The publisher is not engaged in rendering legal, accounting or other professional services. If assistance is needed, the reader is advised to engage the services of a competent professional. This information should not be construed as investment, tax or legal advice and may not be relied on for the purpose of avoiding any Federal tax penalty. This is neither a solicitation nor recommendation to purchase or sell any investment or insurance product or service, and should not be relied upon as such. All indices are unmanaged and are not illustrative of any particular investment. Citations.

1 - USNews.com, February 21, 2020

2 - Bankrate.com, July 23, 2020

3 - Forbes.com, February 13, 2020

4 - USNews.com, January 1, 2020

5 - IRS.gov, January 16, 2020

COPING with AGE-RELATED HAIR LOSS

Attitude goes a long way in regard to self-esteem. With a positive spin, it’s possible to get through difficult situations and even have a favorable outlook on getting older. But even the most optimistic among us may at times worry about the physical signs of aging and wonder what can be done to make them feel and look their best.

Wrinkles and a little extra weight around the middle certainly garner attention, but hair loss is another age-related concern. As people age, their hair changes in several ways. Graying through loss of melanin pigment is the most apparent. MedlinePlus, the health information resource

from the U.S. National Library of Medicine, says that strands of hair also can become less dense and smaller through the years. Many follicles also may stop producing new hairs. Regardless of age, it is customary for a person to lose about 100 hairs a day. If those hairs are not replaced as readily as they once were, patches of thinning and balding hair may appear.

The rate at which hair falls out is largely determined by genetics, according to Headcovers Unlimited, a company that produces wigs, scarves and other headwraps. But nearly everyone will experience some sort of age-related hair loss. Hormonal changes during

menopause can cause noticeable thinning and scalp exposure that may be mistaken for actual hair loss.

There are many ways to mitigate hair loss. Here are some handy tips.

Try a new cut. Work with your stylist to determine a haircut that can suggest the appearance of thickness and camouflage the loss of density or bare spots. Graduated layers kept close to the face can help, as can pixie cuts. Men can choose to go entirely bald and bold.

Treat hair gently. Avoid harsh chemical processes and constant heat styling. Protect fragile hair from damage by pampering it.

Look for thickening formulas. Many shampoos, serums and conditioners tout volumizing or thickening properties. These can help plump up hair and make thinning less apparent.

Talk to your doctor. Hair loss may be a result of medication, a skin condition or aging. Doctors may suggest products, such as Minoxidil and Lipogaine formulas, that can be used on the scalp to reduce hair loss and help follicles produce new hair strands.

Hair thinning and hair loss can be a symptom of getting older. Knowledge is key to improve hair’s appearance at any age.

Bacon and Broccoli Rice Bowl

Who says bacon and eggs can’t be healthy? When used sparingly and in the right way, you need only a little. If you’re in the mood for something a little fancier, dress this rice bowl up by poaching the egg instead of hard-cooking it. Recipe courtesy of Food Network Kitchen, foodnetwork.com

Ingredients

4 large eggs

4 strips bacon

1 cup low-sodium chicken broth

2 tablespoons low-sodium soy sauce

2 tablespoons rice wine vinegar

1 tablespoon light brown sugar

Kosher salt and freshly ground black pepper

5 cups cooked brown rice

4 cups small broccoli florets

2 scallions, sliced, white and green parts separated

1 medium carrot, shredded

2 teaspoons toasted sesame oil

Directions

Cover the eggs with about 1 inch of water in a small saucepan. Bring to a high simmer, cover and remove from heat. Let stand for 8 minutes. Run under cold water; peel and quarter each.

Meanwhile, arrange the bacon in a large skillet and cook over medium heat until golden brown and crisp, about 4 minutes per side. Remove the bacon from the skillet and chop into bite-size pieces.

Whisk together the chicken broth, soy sauce, vinegar, brown sugar, 3/4 teaspoon salt and a few grinds of pepper in a large microwave-safe bowl. Add the rice, broccoli and scallion whites and toss to combine. Cover and microwave on high, stirring occasionally, until the broccoli is crisp-tender and the rice is warmed through, about 6 minutes.

Divide the rice-broccoli mixture among four bowls. Top each with a quartered egg, bacon, carrot and scallion greens. Drizzle each with sesame oil.

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ASSISTED LIVING

Evergreen Senior Living

We are a senior living campus for adults who want to remain independent while having access to services and amenities. With the exceptional services we provide, we are confident you will find what you are looking for, whether it’s at Evergreen Knoll (our assisted living residence), Evergreen Suites (our higher need assisted living residences), or EvergreenCottages (our independent residences).

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Northern Lights Service

We offer short-term and long-term skilled nursing home placement, assisted living, rehabilitation clinic and community wellness. Our mission is to provide high quality healthcare and supportive services so local residents

can thrive in their northwestern Wisconsin communities.

706 Bratley Dr., Washburn, Wis. 715-373-6407

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FINANCIAL SERVICES

MPECU

As a cooperative, our members, those who do business with us, own MPECU entirely. So when we make decisions, we make them for the good of the whole, not the few. We’ve got all the services you need, priced right, to help you navigate your financial journey. 30 W. Superior St., Ste. 126, Duluth 218-336-1800 • www.mpecu.com

HOME CARE SERVICES

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HOSPICE CARE

St. Croix Hospice

St. Croix Hospice supports patients and their families when they need us the most, delivering exceptional hospice care 24 hours a day, 365 days a year wherever a patient calls home including private residences, assisted living facilities and nursing homes. St. Croix Hospice takes pride in round-the-clock availability, prompt response and sameday admissions, including evenings, weekends and holidays.

4897 Miller Trunk Highway, Ste. 209, Hermantown 218-451-4730 • www.stcroixhospice.com

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REAL ESTATE SERVICES

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Contact the J.S. Realty team — Jackie, Jamie, Julie and Braxton — for help buying or selling your home!

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SENIOR RESOURCES

Aging and Disability Resource Center (ADRC)

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Juniper

Take charge of your health. Juniper provides small group classes —inperson, online, or by phone — that help you stay active, independent, and feeling your best. We offer classes in three categories: Live Well, Get Fit and Prevent Falls. Juniper is making evidence-based programs available to people throughout the state of Minnesota through an integrated network of community organizations and health systems. Together we are helping people live healthier, more connected lives.

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Senior LinkAge Line®

The Senior LinkAge Line® is a free statewide service of the Minnesota Board on Aging in partnership with Minnesota’s Area Agencies on Aging. The Senior LinkAge Line assists older Minnesotans and caregivers by connecting them to local services, finding answers and getting the help they need.

800-333-2433 • mn.gov/senior-linkage-line