Life On The Rim
November 2017
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From Me To You... Welcome
to the November edition of Life On The Rim magazine!
I am by no means what you would consider overweight, however if I put myself on the recommended weight chart, you all know the one, I come out right at the top edge of normal. To look at me you would probably not guess that. I am 6 feet tall and 173lbs. True stats. I maintain that I am ‘big boned’ but that apparently does not fly medically. In fact my doctor even told me that I need to lose some weight to improve my health. So I was bound and determined to lose a few pounds. And I did. Want to know my secret? Eat less and move more. It is that simple, and that hard. I always want to choose desert and soda, so now I try to eat them less frequently and in smaller quantities. Then there is the exercise. I am not a fan. So walking is my go to and I do try to get those elusive 10,000 steps every day. Did you know that according to Web MD the average American is 23 pounds heavier that his or her ideal body weight? Also a loss of only 5 percent of your weight lowers your risk
for diabetes and cardiovascular disease? Both good reasons to try. If you were anything like me as a teenager and young adult, weight was not an issue. I used to eat anything and everything and never gain a pound. I actually ate chocolate cake for breakfast most mornings before school and again when I got home later that day. Now however, things are certainly not the same. I look at a piece of cake and gain a pound or more. I had a terrible bout of stomach flu a couple of years ago. I mean it was terrible. I actually googled ‘Dysentery” at one point it was that heinous. Anyway, I lost a good 6 pounds over a couple of days and decided that on balance I would take the weight loss as payment earned. Still feeling a little delicate I decided that a bowl of chicken noodle soup would be a good entrance back into the world of solid food. I was in the bathroom after eating the soup (don’t worry the flu was long gone) and stepped on the scale out of curiosity. 5lbs! 5lbs!!! How is it possible to eat less than a pound of food and gain 5? Good grief! Maintaining a healthy weight is a very important thing to ensure you have a long, happy life. As long as that includes the occasional piece of chocolate cake, count me in!
Catherine Uretsky
Editor, Life on the Rim magazine info@estrellapublishing.com 623.594.9283
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November 2017
Published by Estrella Publishing LLC, PO Box 6962, Goodyear AZ 85338. Additional copies and article reproductions can be obtained for a fee by contacting info@EstrellaPublishing.com
Catherine Uretsky, Publisher and Editor 623.594.9283 info@EstrellaPublishing.com Al Uretsky, Publisher and Sales Executive 623.594.9283 info@EstrellaPublishing.com All contents Š 2009-2017 Estrella Publishing LLC. All Rights Reserved. Reproduction in any form, in whole or part, without written permission from Estrella Publishing LLC is prohibited. Estrella Publishing accepts freelance contributions, there is no guarantee that materials will be used or returned. Estrella Publishing is not responsible for the views of contributing writers and assumes no responsibility for errors appearing within. Opinions expressed are those of the writers and not necessarily those of the Publisher or Advertisers. Estrella Publishing reserves the right to restrict all advertisement to their proper classification and to edit or reject any copy at its sole discretion. Neither this publication nor Estrella Publishing is an agent of or in any way affiliated with the associated Developer nor Homeowners Association, or any of their respective affiliates. This publication has not been approved by, sponsored by, or endorsed by the associated Developer nor Homeowners Association in any way.
Catherine Uretsky Publisher & Editor
Life On The Rim
Al Uretsky Publisher & Sales Exec
November 2017
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November 2017
Paving The Way To College For families with a child headed to college, senior year is best thought of as a transition year. Plan ahead to make sure your family stays on track. The journey to college begins early, and by the fall of senior year in high school, your child should be in full transition mode. They should be finishing campus visits and finalizing the list of colleges where they want to apply. Make sure they’ve spoken with admission counselors, thoroughly researched schools they’re interested in and have everything they need to complete their college applications. Keep tabs on important deadlines and stay organized to avoid missing any critical due dates. For example, will they want to apply early decision or early action? For many parents, one of the biggest anxieties around college is the cost. Don’t forget that the Free Application for Federal Student Aid (FAFSA) opens on
School Zone
Oct. 1, and some aid is awarded on a first-come, first-served basis. Make sure you submit the form as soon as it’s available.
Because everyone has different needs, figuring out how to finance your child’s education requires some research. Early in the spring, your child will start to receive their first acceptance letters. Once they’ve heard from all of the schools where they applied, they’ll have a big decision to make. They need to do more than just decide which school to attend; they’ll also need to send in a deposit, complete their housing form and accept financial aid packages. A crucial step in this process is comparing award letters from the colleges where your child has been accepted. In reading these letters, pay close attention to how schools list the total costs. Some schools will subtract the awarded loan amount from the total cost of attendance, while others will
not. This could make the net cost of some schools appear less than others when in reality they are not, so take your time reading the documents. Before they head to campus, you and your children should create a budget to keep tabs on college bills. This will help you to stay on track financially and set the right expectations about how they need to manage their money.
You can help your soon-to-be freshman by working with them to outline a monthly budget that will take into account expected and unexpected expenses. Take a look at their financial aid packages and any income they might be earning and block out the monthly mandatory expenses. Then decide how much money they can spend on things like entertainment. For parents and students, senior year is an exciting period. Knowing what steps to take and staying ahead of financial matters can help make the transition easier for everyone.
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November 2017
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Be Safe Out There Don’t Get Hacked! Time To Get Serious About Password Safety
We all know hiding your house key under the doormat is a terrible idea, but we do it anyway because it’s a convenient backup. As families manage their digital information and online accounts, many end up opting for that less secure key-under-the-doormat solution. People are already sharing passwords, and their methods of sharing are not always the best. Consider the number of security breaches that continue to make national news: * In 2016, we learned the Yahoo data breach compromised 1 billion accounts. * In that same month, we learned 167 million email addresses and passwords were stolen from LinkedIn. * In September 2017, a security breach at Equifax was reported, exposing Social Security numbers and other personal data of 143 million users, which is nearly half the U.S. population. Now more than ever, it’s clear how important it is to protect our personal information online.
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The average person has some 200-plus logins. If you were to give each its own strong, unique password, that’s way too many for one person to keep track of and remember, let alone all the other family members that might also use some of those accounts.
But there’s no need to trade security for the convenience of digital access. With a password manager designed for individual or family use, you can create those strong passwords for all the accounts you and your family use, and store them within a secure vault that’s accessed by a single master password only you know. If you’re debating whether to make the switch to a digital password manager, here’s a few ways it can improve your family’s online security and help stop the struggle with passwords. You can create a password up to 100 characters long, including numbers and symbols. Another way to do it is by using the “passphrase” approach, meaning string together words that create a phrase. Be sure to steer clear of birthdays, anniversaries, street names and other specific personal details that can be found through a simple social media search. There’s an endless number of passwords and sensitive
information you can store in your password manager, including banking logins, passport and license numbers, shopping accounts, email and social media passwords and more. One benefit of a password manager that’s designed for family use is that it lets you safely and conveniently store passwords and valuable documents in folders for flexible sharing with others in the family. Have a talk with your kids about how passwords are the keys to our digital lives, and how good password habits help protect everything from personal details to finances. Show them how to build a good password, and how tools like a password manager can create a safe way to access and share accounts. It’s an important life skill that will help them protect themselves for years to come. When there’s a death or serious emergency, it turns out that state and federal laws, along with service agreements, can block your family from getting access to your online accounts. With a password manager that allows emergency access, family members can get into your password vault and have access to whatever they need.
November 2017
Yum Yum 8 Tips For Navigating Holiday Food Temptations The 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.” 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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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. 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. 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. This way you’ll avoid piling one of everything onto your plate needlessly when you eventually pass through.
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. Get a small plate. This trick helps limit portion size. 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. 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.”
November 2017
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Life As A Caregiver Caregiver “Rules”
They say (“they” being some of the experts) there are about “10 Absolutes” of communicating with an Alzheimer’s patient. I read these “absolutes” when our journey first began and felt that they seemed ‘one-size-fits-all’, but decided I would try to abide by them as best I could anyway. Now I have come to learn that all Alzheimer’s patients are NOT the same…at least in the beginning. My mom and I had a discussion about some of those “absolutes”. And the one thing we both agreed on was that I would ALWAYS tell her the truth…even if it meant it was something she didn’t quite believe or want to hear. It will be the truth, but I would (and do) work very hard on the manner in which I deliver the truth. For example: One of the ‘absolutes’ is: “Never argue; agree instead”. Well, we DO argue from time to time….because I am telling her something that is different from what she believes
is true. I have learned to speak calmly, but sternly, about what that truth is….and she accepts, and trusts, that I am telling her the truth.
Two of the “absolutes” I totally agree with: “Never say “remember”; reminisce instead.” And “Never say “I told you”; repeat instead.” I was very guilty of these two missteps in the beginning, as most people are. Then it occurred to me….if they remembered in the first place, they wouldn’t be asking again or doing something and reacting like they never heard of it before. One of the books I read early-on, was entitled “Learning to Speak Alzheimer’s”, by Joanne Koenig Coste. It is clearly a roadmap through this journey and it helps people like me understand and prepare for what is coming. One of the best pieces of advice the book gave me was the following: ‘In talking to a person with Alzheimer’s, the goal is to stimulate conversation and win
trust on a personal level before expecting them to open up, because they often stay quiet. The particular subject isn’t all that important; talking about movies we’ve seen (or ones I am going to see), or parties I’ve been to (or are going to) are good. (Sports, weddings, gardening and certainly animals are also good subjects that seem to have impact). Maintain eye contact to assure them you are truly listening. Be aware of the expression your face is conveying. Every chance you have to nod or pat their arm in affirmation will encourage confidence and help them not be as tentative about speaking.’ She also shares various quotes which I still read as a reminder: “Thank you for hanging a pictue of a toilet on the bathroom door. Thank you for not mentioning it.” “I can no longer make apple strudel, but I can chop pecans or roll the dough or peel the fruit. I am here. I’ve not yet gone.” “I am seeking. I am not lost. I am forgetful. I am not gone! I know my mom gets scared. And sometimes sad. I know she wonders what is happening to her. I try and tell her, but it is not from truly understanding what is inside her or what she’s feeling. She thinks and talks about her mother (my Nana) a lot. More about her mother than my father. Her face lights up when she sees me. And Buddy. And her caregiver, Rose. We are her world; her tribe. She trusts me implicitly! And so I try my best! Each day. That’s all I can do. Submitted by Kathy Linton, West Valley Resident
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November 2017
Money Matters Five Tips For Staying On Budget And Keeping The Holidays Jolly If you’re one of those savvy consumers already strategizing how to best fund gifts and other expenses this holiday season, you’re not alone. Sixty-five percent of U.S. adults who give holiday presents establish a budget for these purchases, according to a recent Coinstar survey. Yet 85 percent admit they still tend to go over budget when it comes to gift buying, entertainment, travel, decorating and other holiday expenses. Fortunately, planning ahead can reduce the risk of overspending. Consider how implementing the following ideas can help you stay on task and on budget when it comes to this year’s holiday expenses. 1. Estimate all of your anticipated holiday expenses, not just gift purchases. Consider costs for decorations, food/alcohol, travel and special events to
gain a realistic idea of your projected cash output. If the total is out of reach, consciously decide where to cut back so you’re less likely to spend impulsively. You may have to acknowledge that you’re not able to host a lavish party or buy generous presents for everyone on your list. 2. Reduce your stress by starting your shopping early and taking advantage of sales throughout the year. These strategies will help spread your costs so they don’t all hit at once and reduce your overall holiday spending budget. A full one-third of U.S. adults shop throughout the year, according to Coinstar’s survey, and 27 percent buy the majority of their presents on sale. Only 14 percent are last-minute shoppers. Looking for bargains and unique gift items at stores, at special events and on websites can even be fun when you’re not in a panic. 3. Think of ways to boost your
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4. Draw names and set gift spending limits for family gift exchanges. As families grow through marriage or children added to the brood, it’s easy to allow spending and gift giving to get out of control. White elephant exchanges can be great for the kids in the family. Have them gift one of their toys or possessions to another child in the family. That will not only be softer on the wallet, but will teach them the power of gifting and reusing. 5. Consider gifts big on thoughtfulness and small in cost. Perhaps a handcrafted work of art, homemade baked goods or a meaningful service such as childcare would mean more to some recipients than a storebought knickknack, electronic gadget or sweater.
At Edward Jones, we stop to ask you the question: “What’s important to you?” Without that insight and a real understanding of your goals, investing holds little meaning.
Wayne Polk, AAMS®
spending power. One method is turning to the spare change you’ve stashed away in a coin jar, in vehicles and around your home. It’s easy to take your change to one of about 20,000 Coinstar kiosks located at grocery stores throughout the country.
www.edwardjones.com
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Finally, don’t be too hard on yourself if you go over budget despite your best efforts. You can always make up for it by cutting expenses outside the holiday season when you may face less temptation and pressure to buy.
November 2017
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Furry Friends Understanding how medications interact with vitamins Technology, 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,” said Dr. Michael Roizen, original chief wellness officer at the Cleveland Clinic, co-author of the new book “Age-Proof: 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
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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. Mixing meds and nutritional supplements * Taking a statin? You will want to add Coenzyme Q10 (CoQ10) 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. Supplementing with vitamin D and calcium together may support bone health and calcium absorption. * 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.
November 2017
Home Sweet Home Tips To Make Sure Your Fire Extinguisher Is At The Ready You check your alarms regularly and practice your family escape plan - but are you overlooking an essential component of home safety? “In America, a fire starts in a residential home every 86 seconds and the rapid protection offered by fire extinguishers can make the difference between minor or insignificant damage and greater tragedy,” said Tarsila Wey, director of marketing for First Alert. “However, because many Americans have never activated a fire extinguisher before, many do not understand the essential role that fire extinguishers play in a home safety plan, and lack the confidence and know-how to use them properly.”
Follow these tips on fire extinguisher placement and usage to help ensure you and your family are properly prepared in case of emergency: Compare features: Two of the most important features in fire extinguishers are size and intended use. Select a home fire extinguisher that weighs 3 pounds or less. Other features to look for include easy-toread color-coded gauge for accurate measurement. Select extinguishers that perform above the standard and feature longer spray times. Remember, a fire extinguisher that has been discharged is no longer effective, so consider rechargeable extinguishers that can be recharged by a certified professional if the unit is used. Keep it in reach: When seconds count, having an extinguisher nearby is crucial for rapid response. For this reason, place an extinguisher in each area of the home where a fire could potentially occur. The National Fire Protection Association recommends installing fire extinguishers close to room exits so that you can discharge it and quickly escape if the fire cannot be controlled. Know your ABCs: Fire extinguishers
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have very specific ratings that indicate what kind of fire they are designed to extinguish. Extinguishers with a Class A rating can put out fires caused by wood, paper, trash and other common materials, while Class B rated extinguishers are intended for gasoline and flammable liquids. Class C rated extinguishers are meant for fires caused by electrical equipment, such as frayed cords. For general protection, it’s best to select a multirated extinguisher that’s capable of handling most types of household fires. Know how to use it: A simple way to remember proper usage instructions is with the acronym PASS: * Pull the pin on the extinguisher * Aim the nozzle low toward the base of the fire * Squeeze the trigger * Sweep the nozzle from side to side Frequently repeat the acronym when practicing your family escape plan so that if a fire occurs, the response will be automatic. Know when to go: Combating small fires with an extinguisher is one component of a fire response plan, but the primary goal should be safe escape. The first step in any scenario should be to call 911. In addition, a fire extinguisher is no substitute for having - and regularly practicing - a home fire escape plan, and ensuring that proper functioning smoke and carbon monoxide alarms are installed throughout the home to provide early detection. Keep in mind that alarms and fire extinguishers aren’t designed to last forever, and must be replaced at least every 10 years. November 2017
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Senior Health Make The Most Of Your Brain As You Age It 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. 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.
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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 to it. Challenge your brain on a regular basis by trying something you haven’t done before. Stay connected Regular engagement in social activities may be good for your brain. Stay connected and make it a point to keep in touch with your family and friends.
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.
Talk to your doctor As you age, changes in brain function, including shortterm memory loss, are expected. If you have questions or concerns, ask your doctor at your next appointment. Mind your meds A medication
November 2017
Puzzles & Games Sudoku for November Numbers from 1-9 must appear only once in each row, column and box. Good Luck! Solution is on our website www.EstrellaPublishing.com
8 3 9
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Break the code to solve the list of Thanksgiving words. Two letters have been provided for you. Solution is on our website www.EstrellaPublishing.com
2
7
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9 8
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5 4
6 3
Thanksgiving Cryptogram
9
2 7
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9 4
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November 2017
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November 2017
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