Issuu

Living 50 Plus 2021

Inside This Issue 6 10 14 16 19 23 27 30 33

Healthy Eating Options for Seniors Power Couple: Eddie and Kristie Crum Ways to Cut Costs During Retirement Cheryl Mitchem: Responding To Community Needs

Scott Lockard: Maintaining Health After 50 Fitz Steele: Focusing on Health Judge John David Preston: Finishing What You Started Quick Easy Healthy Meals for Seniors Five Ways To Leave A Lasting Legacy

Cover Photo by Kenzi Moon, Over The Moon Photography

LIVING 50 PLUS Winter 2021

A Special Supplement To Appalachian Newspapers Inc. 129 Caroline Avenue, Pikeville, KY 41501 606-437-4054 â€¢ 800-539-4054 PUBLISHER

Jeff Vanderbeck Bobby Gilliam

Katie Kelley Terry L. May Waylon Whitson Nicole Ziege

EDITOR

ADVERTISING DESIGN

PRODUCTION MANAGER

Russ Cassady ADVERTISING DIRECTOR

Danny Coleman

LAYOUT & COVER DESIGN

Tracie Vanderbeck LAYOUT DESIGN

Jamie Beckett

Living 50 Plus 2021

CONTENT WRITERS

Jamie Beckett Emma Compton Karri Gibson Jenny Jones ADVERTISING REPRESENTATIVES

Peggy Bailey Rita Brock Gina Ferguson Lynn Massey Barbara Skeens

Living 50 Plus 2021

LIVING 50 PLUS WELLNESS

“Let food be thy medicine” is a quote attributed to Hippocrates, the ancient scholar considered to be the father of modern medicine. The saying relates to the notion that what people put in their bodies can heal and/or prevent certain conditions. For seniors with medicine cabinets full of over-the-counter and prescription medications, the idea of relying predominantly on food to promote optimal health may be tempting, and various foods can be particularly useful to the 50-and-over demographic. According to the World Health Organization, poor diet is a major contributor to many of the diseases that affect older people. Poor diet has been connected to the development of diabetes, and degenerative diseases such as osteoporosis also may be linked to the foods ones eat. The National Council for Aging Care says micronutrient deficiency is often a problem among the aging due to factors like lack of variety in diet and reduced food intake. Eating a variety of foods can provide all of the nutrients people need to stay healthy as they get older. Certain foods may be particularly helpful. • Brain-friendly foods: Foods such as avocado, leafy vegetables, sunflower seeds, blueberries, and salmon are good sources of vitamin E, antioxidants, omega-3 fatty acids, and other nutrients that may help ward off dementias like Alzheimer’s disease, advises Sonas Home Health Care. • Anti-inflammatory foods: Foods rich in omega-3 fatty acids may help prevent inflammation that can cause cancer and rheumatoid arthritis. Aging.com says foods that are high in omega-3 6

Living 50 Plus 2021

Healthy eating options for seniors

fatty acids, like salmon, should be consumed at least twice per week.

• Fruits and vegetables: Fresh, canned or frozen produce tend to be high in micronutrients, including a variety of important vitamins that are essential for all components of health. The Academy of Nutrition and Dietetics advises eating dark green vegetables, such as leafy greens or broccoli, and orange vegetables, such as carrots and sweet potatoes. • Energy-boosters: Choose whole grains that can provide sustained energy by way of healthy carbohydrates over processed grains. • Bone-friendly foods: Calcium-rich foods, such as milk, yogurt and cheese, can prevent calcium from being leached from the bones, which contributes to conditions like osteoporosis. • Digestive system-friendly foods: The digestive system slows down as the body ages, as the walls of the gastrointestinal tract thicken and digestive contractions that push waste along may slow down and become fewer. Foods rich in fiber can promote proper digestion by moving food through the digestive tract mor easily. High-fiber foods also may help naturally reduce blood cholesterol levels. • High-iron foods: Without enough iron in the body, a person may feel tired and lethargic from a reduced production of hemoglobin, which carries oxygen in the blood from the lungs to the rest of the body. A lack of oxygen in body tissues from anemia can be serious, says the National Council for Aging Care. Tofu, spinach, lentils, pumpkin seeds, and fortified breads and cereals are high in iron. Smart food choices can help seniors live long and healthy lives.

Living 50 Plus 2021

LIVING 50 PLUS

Power Couple

Working together for their health is a ‘way of life’ for Eddie and Kristie Crum. STORY AN D P H O TO S B Y N I C O L E Z I E G E

Living 50 Plus 2021

Photos by Nicole Ziege For Kristie Crum, 50, and Eddie Crum, 55, weightlifting is a way of maintaining a healthy mind and body as well as a connection with each other.

“It’s just kind of a way of life for us. It’s just something we do every week so we enjoy it. It’s fun to do it together. We kind of motivate each other, just knowing that someone else is here working out. It’s always good to have each other and somebody to work out with.” ~Kristie Crum

etired state trooper, Eddie Crum, 55, and his wife, Kristie Crum, 50, both of Pike County, can often be found at the Pikeville Area YMCA, spotting each other while lifting weights. Their workout schedule typically includes lifting weights at the YMCA about three or four days throughout a typical work week, while they focus on toning and strengthening different areas of the body each day. Working out together has become a “way of life” for the power couple, as they hold a mutual desire to stay healthy and active into their adult lives. Eddie also lifts weights or does cardio every day, which Kristie said shows his dedication to maintaining a healthy body and mind. “Very seldom does he miss a workout,” she said. “I’m pretty true to three or four days a week because I still feel a bit committed to things I need to do at home with the kids, but he’s very dedicated. He either does weights or cardio every day.” Eddie’s heavy emphasis on maintaining a healthy body and mind started when he was a teenager. He described himself as

having been a tiny kid who was interested in sports, like football, and wanted to become bigger and stronger to play those sports. When Eddie learned about weightlifting, though, he developed a love and a passion for that. “When I was a kid, I was interested in sports,” he said. “I was always kind of tiny so I started lifting weights and training and kind of fell in love with that. From there, I trained every day and read everything I could on it.” When he was 18 years old, Eddie began competing in power-lifting competitions at a state and national level, and he continued this activity for more than 20 years. In the meantime, he got married to Kristie in 1991, and they had two children, Beth and Blake — who are now 18 years old and 13 years old, respectively. Eddie said, though, that when he was nearly 40 years old, he decided to change course. While he continued to do cardio and lift weights, he stopped competing in the power-lifting competitions due to his age, referring to the competitions as “a young man’s game.” He continued exercontinued on page 12 Living 50 Plus 2021

“I think people just need to do something, do something to be active. Don’t just sit around. Find an activity that you enjoy and do it every day. Get out there, whether it’s walking, biking, weightlifting or a combination, just do something.” ~Eddie Crum

Photo by Kenzi Moon, Over The Moon Photography Eddie and Kristie Crum and their children Beth Crum, 18, and Blake Crum, 13.

cising, though, in order to stay healthy and active. “As I got older and the kids came along, it’s kind of a young man’s game,” Eddie said. “So when I hit close to 40, I just kind of changed directions and started doing more cardio and still training, but training like a different aspect — more lighter weight, still with the intensity of a lighter weight, and more cardio — so that I could still stay in shape and still enjoy the sports.” While he competed in power-lifting competitions, Eddie also served for 24 years as a Kentucky State Police trooper. He has since retired, and he now works for the Pike County Sheriff’s Office and runs a private accident reconstruction business. He described how exercise helped him while he was on and off duty as a state trooper. “It helped with the job. To me, the more fit a police officer is, the more that they can avoid a lot of trouble and things,” Eddie said. “It really helps you with your job, but to me, it was more of a mental stress reliever because you see some things that a lot of people don’t see. When12

Living 50 Plus 2021

ever I went to work out, that was kind of a mental stress reliever for me more than anything.” Since Eddie retired, Kristie became a stay-at-home mother to take care of their children, and they developed more time in their schedules to lift weights and work out together on a consistent, weekly basis. “It gives me a little freedom to where we can plan our workouts and do things together, now that I have the freedom I didn’t have when I was a trooper,” Eddie said. “Since I retired, we started lifting together, training together and doing more stuff together that back then we couldn’t do because of my schedule.” Although Eddie has faced several minor injuries, including torn muscles, during his time power-lifting and exercising, he said that he and his wife have not faced any significant health challenges in their lives. They attributed this to their healthy lifestyle. “I feel like our lifestyle has allowed us to stay healthy, to be healthy,” Kristie said. “Eddie’s never sick. He’s a very healthy guy, and he doesn’t take a lot of vitamins or supplements or anything. I think

exercise boosts your immune system and that type of thing so I think it’s allowed us to be healthy.” Kristie said her workouts with her husband have also helped to strengthen their relationship as a married couple because they motivate one another to exercise, and she helps maintain nutrition for them and prepares healthy meals for them each week. “It’s just kind of a way of life for us. It’s just something we do every week so we enjoy it. It’s fun to do it together,” Kristie said. “I think we motivate each other, and our son started working out this summer. He’s 13 so he wanted to start working out with us as well. We kind of motivate each other, just knowing that someone else is here working out. It’s always good to have each other and somebody to work out with.” Kristie emphasized how exercising on a consistent basis has also helped her improve her mental and physical health and has helped her as a parent. “I think weightlifting or doing cardio is as good for you mentally as it is physically,” Kristie said. “I think it’s mental exercise and physical exercise. I feel like if I feel good, then I’m a better parent.” Eddie encouraged all adults to get outside whenever they can and start engaging in physical activities, like walking, biking or lifting weights. “I think people just need to do something, do something to be active. Don’t just sit around,” Eddie said. “Find an activity that you enjoy and do it every day. Get out there, whether it’s walking, biking, weightlifting or a combination, just do something.”

Living 50 Plus 2021

MONEY

LIVING 50 PLUS

Ways to cut costs during retirement The average person will spend more than 50 years in the employment sector. As retirement draws closer, many professionals begin to daydream about giving up the commute and having more time to pursue their personal interests. Even if planning for retirement has been many years in the making, it can take some time for a person to become acclimated to having less income. According to data from the Bureau of Labor Statistics, “older households,” which are defined as those run by someone age 65 and older, spent an average of $45,756 in 2016, or roughly $3,800 a month. That’s roughly $1,000 less than the monthly average spent by typical American households. Housing, transportation, health care, and food are some of the biggest bills retirees will have to account for. Aiming to have savings in addition to any other retirement income or government subsidy coming in to cover that amount is a step in the right direction. Retirees can make their money go further if they take inventory of their spending and make some cuts where possible. • Know where your money is going. It’s impossible to save without knowing what your expenses are each month. Many people are surprised to learn how much little things add up over the course of a month. For example, spending $4 for a take-out coffee each day can quickly become an expensive luxury. Add all expenses and see where you can trim, especially if there’s a deficit each month. • Consider extra health care. In the United States, Medicare participants can choose Medicare Supplement Insurance plans to help reduce out-of-pock14

Living 50 Plus 2021

et health care costs. Medicare Parts A and B only cover some of your health care costs. Supplemental insurance can cover some of the costs not covered by original medicare, like copayments, deductibles and coinsurance, according to AARP. • Pare down on possessions. Take inventory of what you have and scale back where possible. If you are no longer commuting to work, you may be able to become a one-car household. Downsizing your residence can help seniors avoid spending too much of their retirement time and money maintaining their homes. • Take advantage of senior discounts. Take advantage of the many discounts that are offered to seniors. Retirees can usually save on restaurants, travel, gro-

ceries, and much more by simply shopping on specific days or verifying their age when checking out. • Purchase less expensive life insurance. According Cheapism, a site that advises consumers about how to be more frugal, the chief purpose of life insurance is to replace income to ensure the financial security of dependents in the event of death. Retirees may have no dependents and little income. Therefore, a large life insurance policy may not be necessary, especially if you’ve already set aside funds to cover funeral costs. • Pay off a mortgage. Housing is many people’s most substantial expense. Paying off a mortgage can free up more money each month and allow retirees to spend their golden years doing as they please.

Living 50 Plus 2021

LIVING 50 PLUS

Responding to the needs of a community

Cheryl Mitchem, Director of Larry Joe Harless Community Center in Gilbert, WV, has devoted her career to developing programs to meet the educational and health needs of her community. Her career has spanned floods, the opioid crisis and has now worked its way through the worldwide COVID-19 pandemic.

STORY AN D P H O TO S B Y T E R RY L . MAY

he grew up as a self-proclaimed the needs of her community and discovering “It turns out, he was right,” Cheryl spoiled child in the Central Ap- ways to meet those needs. conceded with a smile. “I came down, interpalachia’s southern West Virginia “I decided then that I always wanted to viewed and fell in love.” coalfields. Her father was a mine work for a nonprofit organization,” Cheryl Within two months, providence showed owner and operator who provided his family said. “I have never wanted to work for a pub- Cheryl why circumstances brought her to her with everything they needed. She was cared lic corporation.” new position. for and protected. However, it was not until After leaving her post with the Exten- “In May of 2009, we had the most devshe was an adult working at her first job that sion Office, Cheryl then took a position with astating flood here in Gilbert. They said it was Cheryl Mitchem began seeing what life was Tug River Health Association in their moth- a 500-year flood,” she said. “I immediately like for children growing up in environments ers and infants’ program. She served as a dou- started doing what I think is my God-given where they were far from spoiled. la teaching childbirth education classes and talent — looking around at the needs and to It was at this time that she saw families conducting home visits. She was later pro- see what I’ve got to help you. We became the who did not have indoor plumbing. Families moted to director of program development. central place. The Red Cross was here. The without adequate heating. Families living “It just reinforced my desire to look at National Guard was here. FEMA was here. in unstable times. It was 1991 and Cheryl’s my community, to find a need and to see what We figured out a way to house everybody first job was a spewe needed here in cial project through this building so that On average, the work Cheryl does and the programs she develops the West Virginia people could come University Extension in and access everymakes more than 22,000 personal contacts each year. This year, Office that was fundthing they needed to the Center served 31,000 meals to children and senior citizens ed by the late James get their lives back in since the first wave of the COVID-19 pandemic occurred in March. “Buck” Harless. It order. was more than a job “That started what to her and still three I always thought, and decades later, Cheryl says that position “be- I could do to make a difference,” she said. Mr. Harless and the board confirmed, that came a defining moment in my life.” It set the Her husband Michael, who is now re- their vision for the Community Center was course for her career path that has continued tired, was the executive director of the King to develop programs that would help the throughout the years. Coal Highway and his office was located in community grow,” Cheryl continued. “That “This was all about trying to assist the the Larry Joe Harless Community Center in means in health, physically or culturally.” children in McDowell County to dream and Gilbert. The position of executive director (at In addition to administering a multi-milto try to reach their goals and to really fo- the Harless Center) came open while Cheryl lion dollar budget each year and supervising cus on school,” Cheryl said. “My job was to was with the Tug River Health Association the Center’s staff, a big part of her job is to link children and schools together. That just “He had lunch lots of times with Buck study local, state and national data to deterchanged my whole perspective. I went to the Harless and learned about the job,” Cheryl mine emerging trends and to develop prohomes of children who didn’t grow up spoiled continued. “One day, he told me, ‘I just think grams to respond to those trends. and their parents didn’t grow up spoiled. For you want this job.’ I was like, ‘I don’t think I As part of her job, Cheryl became the the first time, I saw houses without running do.’ I loved my job at the health association coordinator for the Southern Opioid Rewater. I saw parents struggling to give their and had just been promoted.” sponse Consortium which assisted in develchildren what they could.” She agreed to look into the opening at oping programs to fight the growing opioid It was at this point she discovered what the Larry Joe Harless Community Center and epidemic in the region. One outcome of that would become her life’s passion — defining was hired in March 2009. program was linking everyone together and

Living 50 Plus 2021

“My interactions with people here are usually very positive experiences. I love to hear what is going on in their lives so I can develop new programs.” ~ Cheryl Mitchem

Cheryl Mitchem, Director of Larry Joe Harless Community Center. the Mingo County Health Department obtain grants to create its new Quick Response Team. Under her leadership, the Larry Joe Harless Community Center has developed numerous programs and partnered with many organizations to bring opportunities to the Gilbert area especially to young people and senior citizens. Her career at the Community Center has spanned floods, the opioid crisis and has now worked its way through the worldwide COVID-19 pandemic. In fact, she and her staff had already been studying the COVID-19 situation long before governmental shutdowns of businesses and stay-at-home orders were put into place. Cheryl was able to see the COVID-19 trend line grow and to realize that it would affect people everywhere including the small town of Gilbert and set about devising a response plan. Once the shutdowns occurred, the Harless Center was ready to provide meals to students and senior citizens. Internet capabilities were improved and a telehealth program was established. That program has proven so successful, that it is expanding to include pediatric neurology telemedicine. Cheryl also hopes to add adolescence mental telehealth programs. This will be for schoolaged children who are feeling the pressures and stresses of the COVID-19 pandemic and the changes in their lives that have happened over the past few months.

On average, the work Cheryl does and the programs she develops makes more than 22,000 personal contacts each year. This year, the Center served 31,000 meals to children and senior citizens since the first wave of the COVID-19 pandemic occurred in March. “My interactions with people here are usually very positive experiences. I love to hear what is going on in their lives so I can develop new programs,” she said. “I love our senior programs. I think they address so many problems things in this area. It addresses arthritis, isolation, depression. It assists in making sure they live as independently as they can and, yet at the same time feel supported.” Through all this, Cheryl manages to take on both triumphs and tragedies with dignity and grace. She is a soft-spoken woman who always has smile on her face and spark in her eyes. She attributes this ability to her spiritual faith. “Whatever comes before me is what God has put in my path for me to do. Whether it’s a smile or a conversation with one of the kids in my Sunday school class or someone from my senior’s class here at work or one of my staff members, its what God has given me to do,” Cheryl said. “Whatever I accomplish is to his glory.” She is just as busy with her spiritual life as she is with her work life. Cheryl was saved at the age of 11 and

has attended the same church — Calvary Baptist Church — all her life. She is very active at the church serving as choir director, Sunday school teacher, women’s group devotional leader and a “jack of all trades” jumping in and helping wherever she can. “I’m very strong in my church,” she said. “I am a Sunday school teacher. I’ve taught Sunday school longer than I care to admit (35 years). I have a heart for teenagers and was the youth leader for more than 20 years. My husband is a deacon and I truly believe it is our job to reach out so that others can see the love of Jesus and the light he provides.” Cheryl is as devoted to her family as she is to her faith. When asked to describe who she is, the first thing she said was, “Cheryl is a wife, a mother and a grandmother.” Cheryl and Michael have been married for 42 years. The couple has two sons — Michael and Bobby — and three granddaughters — Emily, Katie and Carrie. “When anyone asks me to describe my husband, I tell them I married the most Godly man on the earth,” she said. “He is just my wonder. We have two of the greatest sons that ever walked on this earth after Jesus and three of the most adorable granddaughters you ever saw.” Cheryl and Michael make their home in Yeager, W.Va., and live in Cheryl’s family home place. Living 50 Plus 2021

Living 50 Plus 2021

LIVING 50 PLUS

Maintaining Health and Balance After 50 Scott Lockard, Public Health Director of The Kentucky River District, discusses the factors that can determine a person’s overall health and outlook on life.

S TO RY B Y K AT I E K E L L E Y

rom a young age, Scott Lockard has known the importance of living a healthy and balanced lifestyle. Born and raised in Wolfe County, Kentucky, Lockard grew up on his family’s farm in a small, rural community. As he grew up and began his own life, Lockard pursued a career in the medical field where he has developed many skills and acquired knowledge about the different factors that can determine a person’s overall health and outlook on life. In 1990, Lockard began working at the Wolfe County Health Department, where he served in many roles including social work, prenatal care and more. In 2005, he became the public health director in Winchester, and in 2018, Lockard returned to the Kentucky River District to be the public health director. Lockard, who recently turned 55 on Thanksgiving of 2020, still serves as the public health director of the Kentucky River District Health Department which serves Perry, Wolfe, Knott, Lee, Leslie, Letcher and Owsley counties. Throughout his career, Lockard has been no stranger to sickness and stress, and said he always tries to educate people about the importance of being healthy mentally and physically, as well as maintaining a balance between their personal and professional lives. In his spare time, Lockard said he likes to stay active with outdoor activities, something he has enjoyed his whole life. “I’ve always had a love of the outdoors. My dad was an avid outdoorsman, and so he got me started at a young age. We went fishing, hunting, trap shooting, just anything involving a fishing pole or a shotgun or anything like that, I was involved in it,” said Lockard. “We worked hard and played hard.” He said that, during his childhood, they worked at their family business six days a week, worked on their family farm, went to church on Sunday, then fished and hunted on weekend afternoons or evenings. “Of course as we age, things change,” said Lockard, adding that now he focuses on more low-impact exercises. Lockard said his activities involve less running, but he still walks and hikes frequently, and he hunts, fishes and farms to remain active. Lockard said he kept his family’s farm and has added onto it over the years, often using the work to stay active and recenter his mind. “We had a really small farm that I’ve since added onto,” said Lockard. The farm, he said, is 100 acres and working on it gives him a sense of accomplishment. “There’s an appreciation, a great deal of satisfaction, I get from working out on the farm,” said Lockard. “My farming and

Photo submitted KY River District Public Health Director, Scott Lockard

“An important part of staying active is to enjoy it, because if people don’t like doing something, they are less motivated and less likely to continue that activity. Doing things that bring you joy is a key to health.” ~Scott Lockard physical activity is as good for me mentally as much as it is physically, because it’s a way to refocus my mind.” While working on the farm, Lockard said, he likes to refer to it as “Kubota therapy.” An important part of staying active, he said, is to enjoy it, because if people don’t like doing something, they are less motivated and less likely to continue that activity. Doing things that bring you joy is a key to health, said Lockard. “Whatever interests us, I think that’s the key to physical Continued on page 20 Living 50 Plus 2021

Submitted photo One of Scott Lockard’s favorite ways to social distance is to spend time working on his family farm, which he refers to as “Kubota therapy.” Working on the farm provides Scott with physical activity he enjoys and helps to refocus his mind.

activity, especially for those of us when we get over 50, is do what you love, do what you enjoy,” he said. “I get so bored working out in a gym, but I’ll go out there and I’ll do physical labor, manual labor all day long on the farm and think I’ve had an awesome day. We don’t have to bench press 450 pounds at this age to be active. We need to tailor our activities to the physical activities that we can tolerate. For a lot of us, just walking is a great thing.” Other good activities to consider are hiking at the nearby trails, kayaking and riding bicycles. Lockard said being mentally healthy is also a very important part of having a balanced lifestyle. “I love what I do as a public health director, because I have a chance to advocate for others,” said Lockard. “I think that’s a key to our mental health. We have to enjoy what we do.” He said work should also bring people joy. With this, he said, people do still need to establish appropriate boundaries between work and home, so they don’t feel overwhelmed or drain themselves. “We should never feel guilty for disengaging from stressful work environments or other things and doing what we enjoy,” said Lockard. Maintaining a balanced diet and sleep schedule are also vital to mental and physical health, said Lockard. “We can’t fill up on junk food and expect to feel good. We’ve got to make sure we’ve got a balanced diet and are getting adequate fruits, vegetables, and red meats in moderation,” 20

Living 50 Plus 2021

said Lockard, explaining that people should avoid pre-processed foods and take charge of their meals. “The more time we spend in the produce aisle and the less time we spend at the Little Debbie rack, the better off we’ll be,” he said. Sleep is also important, Lockard said. “Sleep is something I think a lot of us have challenges with. In you 20s you can sleep on a rock. It’s amazing,” said Lockard, stating that as people age, they need to adjust their sleep schedules. For many, including him, he said, it is best to disengage from social media and electronics before bed, and use a wind down routine. “A good night’s sleep is truly one of the best things you can do for overall health,” said Lockard. Humans, said Lockard, also need social interaction, so spending time with family and friends is also a good way to boost your mental health, he said. “It’s important to stay engaged with others, we are social beings,” said Lockard. Prevention and management are other factors that people need to consider, Lockard said. “Realizing at this age, prevention is very important – getting our annual screenings. At 50 plus, getting those colo-rectal screenings aren’t fun but they’re necessary,” said Lockard. Early detection is vital for many conditions, he said, and people should take medications as prescribed, go to check-ups and appointments and better manage their conditions.

Photo submitted Scott Lockard pictured here with the Kentucky River District Health Department team in December of 2019.

“My dad always talked about the importance of changing the oil in your car and regular maintenance, and I always remember the old commercial where the mechanic says ‘you can pay me now or you can pay me later, you can do your regular maintenance or you can come in for an engine overhaul when your car stops working.’ The same thing works for our bodies,” said Lockard. “Our bodies are the most magnificent engines that God has ever created and we can do maintenance, we can take care of it, be physically active, we can eat right, we can do

“Realizing at this age, prevention is very important – getting our annual screenings. At 50 plus, getting those colo-rectal screenings aren’t fun but they’re necessary. Early detection is vital for many conditions and people should take medications as prescribed, go to check-ups and appointments and better manage their conditions.” ~Scott Lockard our preventive screenings and do these things and we’re going to have much longer, high quality lives, or we can neglect all those things and have to deal with the ramifications thereof.” As a child, Lockard’s parents owned a business, and Lockard said many major life lessons such as that were taught there. Lockard said as he has gotten older, many of those lessons he learned as a child have stayed with him, and he feels that his upbringing contributed to his love of people and what he does and how he views many things. “I was blessed to have parents who really raised me in a non-judgmental way and to see the value in everybody. I have a graduate degree from the University of Kentucky, but the best life lessons I ever learned I got from sitting on an Ale-8 pop case listening to the conversations in the old country store,” said Lockard. “My parents operated a country store, so I grew

up in a country store and I never knew a stranger.” Lockard’s parents, he said, played a big role in shaping him. “I really appreciate my parents, Lockard said, “They instilled in me, from a young age, that the concept that class and socioeconomic status, they taught me from a very young age that everyone was equal and that everybody that came into our store, you treated them with respect and dignity. “Dad also – one of the big lessons he taught me was that there is a big difference between educational achievement and intelligence. A lot of very intelligent people, especially in our area, never get to go to school and do some things like that, but they’re very smart people, very creative, with excellent problem solving abilities,” said Lockard. Lockard said he believes that this information holds true today and can be seen throughout the Appalachian region, along with other issues that contribute to people’s quality of life. “I feel like with the challenges that we face here in eastern Kentucky, that we don’t need outsiders coming in and telling us what to do. We know what to do and we need to work together to stay here in the mountains and help the mountains and help the people of Appalachia,” said Lockard. “We have a lot of challenges we face here. I think one of the big things we see here in our area, we have great opportunities — we have some of the most beautiful views in the entire nation right here in our back yard. Sometimes what’s in your own back yard, you don’t appreciate it. Lockard said that, many times, people overlook the available opportunities surrounding them. “It all depends on the quality of life that we want. A lot of us are set in our ways, but we have great opportunities to be physically active around us,” said Lockard. “It’s up to us ultimately. There’s only so much that our doctors, public health professionals, others can do. We have to have that motivation internally.”

Living 50 Plus 2021

LIVING 50 PLUS

Steele: Using the COVID-19 slow down to focus on health Hazard City Commissioner, Fitz Steele, has a long list of goals to improve the overall condition of Hazard as well as making his own health a priority.

S TORY BY KATI E KELLEY

hroughout the COVID-19 pandemic, people across the nation have begun taking more of an interest in outdoor recreational activities and ways to manage their health. Hazard City Commissioner Fitz Steele, 55, is no different, and said that this year, slowing some things down due to the pandemic has helped him realize how important living a healthy lifestyle is. Steele was born and raised in Hazard, Kentucky, has served in several positions throughout the years, including as a coal miner, former four-term state representative of the 84th district, Hazard city commissioner and business owner. Steele said he was the owner of two businesses, Steele Ridge Sales, which focused on used parts and repairs, and the Hazard Group, which worked on reclaiming walls, and decorative jobs. Both of those businesses have idled now, said Steele. While serving as a representative, Steele said there were several projects that he helped accomplish that brought him pride. Some of his greatest tasks, he said, were that he helped with the construction of two new schools, helped fixed roads, brought back millions of dollars for water expansion and helped fund businesses. One of his first projects completed as a representative, said Steele, was the modifications made to what he refers to as “the death trap,” Exit 56. “That was my first big accomplishment, to fix that spot where so many people had been killed,” said Steele. Steele said another one of the things he is most proud of from his terms of service as a state representative is helping secure funding for the cancer center in Hazard. “It’s helped so many people,” said Steele. During his time in Hazard, Steele said, he has also been involved with many community organizations. For several years, Steele said he served on the Hazard Economic Committee, Hazard-Perry County Tourism, Rocky Mountain Elk Foundation, National Wild Turkey Federation (NWTF), and the PRIDE Committee. While serving in those organizations, Steele said, he helped other partners clean up the county and aid in populating wildlife. Steele is currently about to begin his second term as a Hazard city commissioner, and said he has a long list of goals

Photo by Katie Kelley Hazard City Commissioner Fitz Steele has served in several positions throughout the years, including as a coal miner, former four-term state representative of the 84th district, Hazard city commissioner and business owner. he hopes to achieve and key issues on which he would like to focus. Steele said the key issues of his next term’s focus will include improving the overall condition of the City of Hazard, working to replace and repair the infrastructure in the city, improving the water system in Hazard and Perry County to keep it affordable and dependable year round, working to clean up the neighborhoods and downtown in Hazard, working to revitalize the economic growth and opportunities in the city of Hazard and Perry County, working with the school systems Living 50 Plus 2021

“It’s not been easy at all with the pandemic,” said Steele. “We were rolling and going then boom it hit. It stalled us out for a little bit, but we decided it wasn’t going to stop us and we kept plugging and going. We’re moving along. Through the guidelines, the restrictions, everything, we’re moving along.” ~Fitz Steele

Photo submitted Steele and Judge Executive Albey Brock. While serving as a representative, Steele said there were several projects that he helped accomplish that brought him pride and that helped the area. to provide the best education possible for the area children, working to combat the drug abuse in the community and the homeless situation that, and working to make people feel safe in their homes and on the streets of Hazard again. “Us being commissioner members, we do many things. We patrol the streets at night time, three of us do,” said Steele. “We make rounds every night, looking and seeing and checking. If somebody needs something. We help.” When the pandemic first hit, Steele said, there was a period of adjustment for the commissioners, but they did not allow the virus to stop them from trying to improve the community. “It’s not been easy at all with the pandemic,” said Steele. “We were rolling and going then boom it hit. It stalled us out for a little bit, but we decided it wasn’t going to stop us and we kept plugging and going. We’re moving along. Through the guidelines, the restrictions, everything, we’re moving along.” While continuing to work on projects to better the area, Steele has also been using the pandemic as an opportunity to take charge of his health after having to face some health issues this 24

Living 50 Plus 2021

“As far as stress, you’ve got to get out. That’s my peace. I can have a fire and the river in my vision, and to me, that’s peace.” year. Near the beginning of the pandemic, said Steele, he began walking, and said for months he walked the Hazard High School football field daily. Steele said he still tries to remain active and

walk when he has time. “I walk more now than I have all year,” said Steele. “Just getting out and breathing.” Steele said he has also been taking better care of his mental health during the pandemic as well. Many evenings after work, Steele said he will go sit for hours behind his house by a fire pit on the river bank. Additionally, Steele said he tries not to answer his phone after 8:30 p.m., except for emergencies. “As far as stress, you’ve got to get out,” said Steele. “That’s my peace. I can have a fire and the river in my vision, and to me, that’s peace.” Steele is the single father of three daughters — two 16-year-old daughters and one 33-year-old daughter. Steele said he also helps his sister care for their 86 year-old mother who is facing some health issues. Steele said that his family is very important to him, and like many Appalachians, they are the reason he wants to be healthier. “People back here, your family comes first. So after you take care of your family, you’ve got to try to take care of yourself because if you get down sick or hurt, they need you, you’re no help,” he said. Steele said he is going to continue to remain active and do what he can to manage his health throughout the pandemic and beyond.

Living 50 Plus 2021

LIVING 50 PLUS

Judge John David Preston: History, farm work and finishing what you’ve started

or 24th Circuit Court Judge John David Preston, maintaining a healthy and active lifestyle after having reached the age of 70 comes naturally. “It’s what I’ve been doing all day,” he said. “I spent the day with the chainsaw.” Preston was busy trimming the brush around his Ulysses property when he fielded the phone call for an interview, illustrating that his staying active was less a daily decision and more a force of habit from his history of growing tobacco, raising cattle, growing corn for a time and now growing hay, a history stretching back to his childhood. “You never run out of something to do. Never, ever. There’s always something that needs to be done,” he said. Perhaps it is that upbringing and attitude that has kept him engaged with the community and working towards preserving the history of the area as he nears retirement. Preston has remained an active member of the Paintsville Rotary Club and a writer and editor while maintaining his presence on the 24th Circuit Court Judge’s bench, which he has occupied since 2013. “In 10 days, I will be 70 years old. That’s old, you know. They used to say that 60 was the new 40, but when you get to 70, you can’t say much other than you’ve got a little age on you. You can’t change that,” Preston said, before chuckling and saying his secret to health was the aforementioned chainsaw. “Muscles, if you don’t use them, they go away. If you don’t use your mind, it doesn’t work as well. You’ve got to stay active and stay moving and you’ve got to get the blood flowing. That’s the key,” Preston said, saying that you have to trim brush around the edge of a field because it’s just a simple fact that it needs doing. “You’ve got hay fields, and the brush tends to want to grow in on your field because there’s light there and brush likes light, so, I’ve picked one field out to work for the winter and I’ve been working my way all the way around the edge, cutting it back and getting it smooth so I can get over it with the tractor,” Preston explained.

STORY B Y WAY L O N WH I T S O N

“Muscles, if you don’t use them, they go away. If you don’t use your mind, it doesn’t work as well. You’ve got to stay active and stay moving and you’ve got to get the blood flowing. That’s the key.” ~Judge John David Preston

It’s possible that this attitude has also translated in Preston’s life to his work with preserving the history of eastern Kentucky and specifically the Big Sandy region. Preston said he was filling a need that he saw, to preserve the history of this area so it wouldn’t be lost. “That’s a lot of it — there’s a good amount of history around here and I’ve happened onto a lot of it and got a lot of sources of information, so, over time, I thought it would be a good idea to write it down and put it together, because if you don’t, it’ll get lost and then nobody will know what the history is,” Preston said, referencing 10 works he had been involved with, either through writing or editing. “There’s the first edition and second edition of The Civil War in the Big Sandy Valley

of Kentucky, I did a history of the First Methodist Church and then, later, a sesquicentennial history of the church, I did a history of the judges of the 24th Judicial Circuit, that’s Johnson, Lawrence and Martin counties all the way back to about 1800, I did four small books on Civil War soldiers in Boyd, Letcher, Magoffin and Morgan counties and then my nephew had written, or worked up a manuscript of the family genealogy and I went ahead and edited that and published that,” Preston said. “So, that would bring us up to date.” On the other hand, it’s easier to acknowledge that there’s “always something that needs done” than to actually work towards doing those things and remaining at work at them until the task is finished — something Preston has shown an ability for throughout his life and presently personifies as well, saying that, although he is already eligible for the aforementioned retirement, he wants to see his eight-year term as judge through to its completion. “I could retire any time, but I don’t plan to retire until my term is up, which is in just two years and a few days,” Preston said. “You know, I ran for an eight-year term and I don’t want to walk off and quit in the middle of things. I could quit any time I want to, but, I’ll just stay with it because I like to finish something that I started.” Preston said he felt he had done what he sought out to do in his work in law after a career of 44 years and that when his term was up, he didn’t feel a “great need” to work in law any further. Preston didn’t have a set in stone answer for whether or not he’d continue writing. If there is one thing that is fairly easy to predict, however, it is that Preston won’t simply sit idle after his retirement and it’s this work ethic and passion for completing what he set out to do that will ensure he continues to remain active and healthy as he moves into his seventh decade of life — exercising his body through farm work and his mind through writing more books, which interested parties can acquire at Treasures on Main in Paintsville or online through Amazon. Living 50 Plus 2021

Living 50 Plus 2021

LIVING 50 PLUS

Quick, easy and healthy meals for seniors

If you’re concerned the senior loved ones in your life or those you care for aren’t getting enough nutrition, there may be a number of reasons. Perhaps grocery shopping or cooking is too difficult, or meals just aren’t as fun to eat alone. Regardless, eating healthy meals is of course incredibly important for the elderly. These meal suggestions can be put together quickly and easily with just a little planning and very basic cooking skills. Before you get cooking, make sure you keep your senior’s doctor in the loop about food restrictions and recommendations before planning menus.

stead of trying to prep each meal individually, start by prepping certain foods that make more than one appearance in your senior’s meal plan for the week. For instance, cook enough rice for the week or wash and chop vegetables and put them in tightly-sealed containers in the refrigerator. This will ensure that no one is starting from zero when they begin cooking the meal.

breakfast.

Healthy and easy meals for seniors

A hard-boiled egg. Accompany with a side of fresh fruit and a slice of whole wheat toast.

Breakfast

Whole grain pancakes or waffles. If you can find one, choose a brand that contains chia seed which Karr says is more stable than flaxseed and contains essential fatty acids and proteins. Then top with fresh berries. For protein, also eat a handful of walnuts or almonds.

Meal prep tips that will make cooking easier While there is no one tip that will work for everyone, there are a few ideas you can incorporate into your week that will help make cooking easier on you and your senior. Make a plan and write it down. Sit down on a Sunday and plan out your meals for the entire week. This will help you avoid making several trips to the grocery store during a busy work week. Write down the menu for the week and put it in a place where your senior can easily access it. Knowing ahead of time what is planned will make it less overwhelming for seniors whether they are the ones cooking or not. Prep versatile ingredients for the week. Meal prep is supposed to make your life easier, not more difficult. In30

Living 50 Plus 2021

Warm oatmeal and berries. Place frozen or fresh berries in a crockpot at a low heat setting. Add a pat of butter and one serving of old-fashioned oats and water. Cover and cook on low for several hours (or overnight). This will give it the consistency of bread pudding. (The easier option is adding berries to warm oatmeal.)

Yogurt parfait. Mix together yogurt, granola and fruit. It’s a good combo of healthy fat, Vitamin C and carbohydrates.

The daily serving recommendations for seniors, according to the U.S. Department of Agriculture, specifies that seniors need 65 grams of protein a day. Good sources of protein are important with every meal, but especially with

Power toast. For healthy fat and some protein, spread peanut butter or almond butter on whole wheat toast. Enjoy fresh fruit on the side. Poached egg. Place egg on top of whole wheat toast and steamed asparagus. Top with a small amount of butter.

Lunch The USDA recommends that seniors get 2-2 1/2 cups of fresh vegetables daily (such as kale, spinach and carrots), Lunch is the ideal meal for loading up on those colorful vegetables. Feel free to add leafy greens to any of these meals for additional midday nutrients. Quinoa salad. Saute pre-chopped stir-fry vegetables (onion, red pepper, mushrooms). Combine with pine nuts or pecans and cooked quinoa. Toss with Italian salad dressing. Eat fresh, warm or cold. Keeps well refrigerated. The USDA recommends steaming or sautéing vegetables in olive oil instead of boiling, which drains the nutrients.

Eggs and red potatoes. Melt a pat of butter in a skillet. Chop up potatoes and add to skillet over a medium heat. Cover skillet for two minutes. Then, pour scrambled eggs over potatoes, add pepper and toss until eggs are hot. Rather than season with salt, which can lead to water retention and high blood pressure, use fresh herbs and spices. Cottage fries. Slice parboiled red potatoes. Heat extra virgin olive oil in a skillet and cook the potatoes at a medium heat. Top with leftover vegetables and grated sharp cheddar cheese. Cover, let steam and serve.

Veggie omelet. Beat two eggs. Put 1 tablespoon olive oil in a skillet. Pour in the egg mixture, and add your favorite cheese and your favorite veggies such as; chopped peppers, tomatoes, onion, sliced mushrooms and fresh baby spinach leaves. When eggs are firm, fold and serve with sliced avocado. Salmon or tuna wrap. Place canned Alaskan boneless skinless salmon or canned tuna packed in water on a whole grain wrap. Add chopped avocado, tomatoes, greens and plain yogurt. Wrap tightly, cut in half and serve. Dinner Research is supporting lower calorie plans with intermittent fasting and high fat for seniors, which helps support brain function and reduce inflammation. Most dinner menus will call for sauteing vegetables or a protein in a healthy fat such as olive oil, Stay away from canola oil which is linked to decreased cognitive function. In addition to extra virgin olive oil, avocado oil is also a good choice

Baked or grilled Alaskan salmon. Top each steak with tomatoes, sweet onion, dried or fresh basil, chopped garlic and one tablespoon extra virgin olive oil. Wrap each piece of fish tightly in aluminum foil and place in the oven on a low heat (300 degrees). If the fish is thawed, cook for about 15 minutes. Dinner is ready when the fish is flaky but still moist. Beef and potatoes. (If you can keep some parboiled red potatoes on hand, you can prepare fast and easy meals.) Form ground beef into

small meatballs. Tear fresh basil into slivers, or use a pinch of dried basil. Slice pre-cooked red potatoes into small pieces. Slice a clove of garlic. Warm extra virgin olive oil in a skillet. Saute garlic and basil on a medium heat for five minutes. Add beef and brown. Add potatoes; cover for 10 minutes Toss ingredients; add a dash of ground pepper. Cook for an additional five minutes. Shrimp and pasta. Heat a pat of butter and one tablespoon olive oil in a saucepan. Add chopped fresh herbs, garlic and a handful of shrimp. Toss and cook until shrimp is done. Place on a bed of pasta and top with chopped fresh tomatoes. Baked or broiled chicken Season with a squeeze of lemon and herbs such as rosemary or thyme. Serve with potato, yam, or squash, either baked or broiled with an entrée like fish or chicken. Baking them together in tinfoil will preserve the flavors and speed the cooking time. Serve with steamed vegetables such as broccoli, carrots, cauliflower, asparagus, beets, spinach, or kale. Choose different combinations for variety and rounded nutrition. What to eat in between meals Incorporate nutritional snacks in between meals such as high-fiber rye crisps with Swiss cheese or guacamole on top. And, while seniors do need to stay well-hydrated, they are better off taking small sips during the day in order to avoid frequent sprints to the bathroom. If your senior can no longer cook and doesn’t have someone who can cook for her, these companies and organizations help provide meals: Meals on Wheels Association of America: Prepares and delivers more than one million meals to seniors each day. Supplemental Nutrition Assistance Program (SNAP): This is the government food assistance plan once referred to as Food Stamps. Seniors who have trouble affording fresh fruits and vegetables and other food can apply. Schwan’s: A national grocery store, delivers frozen meals-breakfast, lunch and dinner-door to door every two weeks. Living 50 Plus 2021

Living 50 Plus 2021

LIVING 50 PLUS FAMILY

5 ways to leave a lasting legacy It is customary for people to take inventory of their lives as they grow older, wondering about their impact on the world and the people closest to them. A legacy is often the story of one’s life and the things he or she did through the years. The good thing about a legacy is it is never too early to begin planning. The following are some guidelines that can help people establish lasting legacies. • Keep track of your story. Grab a journal and start jotting down events that occur in your life. Mention particular achievements or notable things that occur from day to day. Pepper these accounts with stories of your family and childhood to start establishing an autobiography of sorts. • Consider your daily actions. Even though people may imagine it is the grand gestures that are remembered most, quite often it’s the simplest acts that make the most impact. Think about the way you treat others each and every day. Smile at people, compliment others and offer positive advice when it is sought. • Research investments that are profitable. If the goal is to make money to leave for future generations, investigate your options. These include assets that can retain their value. According to NewRetirement.com and Stepping Stone Financial, Inc., vacation homes mean a lot to families and they also can be a source of future revenue should they be rented or sold. Speaking with a financial advisor also can be a sound way to invest the right way to accumulate assets that can be passed down as a legacy.

• Name children or other relatives as beneficiaries on Individual Retirement Accounts (IRAs). With Roth IRAs, distributions are tax-free as long as the person who set up the IRA met the five-year holding period for contributions and conversions. Beneficiaries can have five years to take out money from the account; otherwise, they can convert the plan to an Inherited IRA, which stretches out distributions over their life expectancy, according to Investopedia, an online financial resource. • Write a legacy letter. A legacy letter is a way to speak directly to loved ones and say all those things that you had wished you told them earlier but maybe didn’t find the words or perhaps never had the time, according to Forbes. The letter ensures others know just how much joy they brought to your life and the pride you had in knowing them. Leaving a legacy is something people start to think about as they grow older, but it’s easy to start planning a legacy regardless of your age. Living 50 Plus 2021

Living 50 Plus 2021