Hello March! It’s that time of year that we just sit and wait for some beautiful sunny days and warm sunshine that we can feel on our face. When the weather turns, our spirits come alive, waking up from a hibernation. No doubt, our understanding of spirituality carries great guidance in our lives. For that reason, one of the most significant passage we can ever embark upon is the exploration of it.
March marks the another major life change. I offically have two adults as Mallory, my little pisces is now eighteen. It will be my last year at the high school track meets. Only three more months of high school and waiting for her to pick her path in college. Like I have said in the past. She is very different in thinking than my son. And this collegiate journey will be a tough decision for her.
All my friends keep asking how I am feeling about joining the empty nester club. I feel great. Everytime I visit my son, I see him laughing with his freinds and teammates having the best time. When your kids are happy, your happy. Your always their mom and I always remember wanted to be on my own and start my little life.
So if change is the name of the game this month. I am fully embracing it, celebrating it and welcoming more good change. Stay Positive about life and you will find yourself more peaceful.
“Our children’s independence is a reminder of how much we had to give and all that we have accomplished. It is a pleasure to remember that it is not a form of abandonment but an expression of a job well done.” ~Unknown
Stay Healthy!
Editors Note Amanda
Lewis
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, 2025
Should You Take on the 30-30-30 Weight Loss Trend?
During the first couple of months of the year, as people work to keep their New Year’s Resolutions, there’s all sorts of information online and on social media touting the best methods to lose weight, exercise, and eat right. One practice that went viral in late 2024 was the 30-30-30 method. The idea is to consume 30 grams of protein within the first 30 minutes of waking up and follow that with 30 minutes of low-intensity exercise.
TOPS Club, Inc. (Take Off Pounds Sensibly SM), the nonprofit weight-loss support organization, with a “Real People. Real Weight Loss.®” philosophy, teaches that there is no one-size-fits-all formula to lose weight, and everybody’s journey to adopt healthy lifestyle changes is different. While the organization would never suggest a specific diet or routine, there are habits from trends like the 30-30-30 method that others could borrow and adjust to their weight loss efforts.
THE FOLLOWING ARE THE PROS AND CONS OF THIS POPULAR CONCEPT:
Rewards
The first and second 30—eating 30 grams of protein 30 minutes after waking up—can be beneficial. Breakfast is a common theme among those who keep off weight for long periods. Research suggests that almost 80 percent of those who have lost 30 pounds or more and kept it off for over a year eat breakfast every morning.
Instead of reaching for sugary cereal, breakfast foods with high protein like eggs or avocado toast help stabilize blood sugar levels and strengthen muscles. Furthermore, protein is a high-thermic food, meaning it takes more energy to digest and absorb, increasing the number of calories you burn. Protein also makes you feel fuller for hours; a high-protein breakfast increases satisfaction for up to three hours after eating as opposed to a lower-in-protein option.
The final 30 of the method—emphasizing exercise—is a traditional pillar of weight loss. The trend suggests low-intensity workouts, like walking or yoga. While you may not burn as many calories lifting weights or taking Pilates as you would running or cycling, these low-impact activities can assist in losing fat if combined with a balanced diet. No matter the level of intensity, some exercise is better than none.
Risks
While the general ideas of the 30-30-30 method are positive, there are some aspects to watch. First, while the method focuses on protein, a well-rounded combination of nutrients (like the addition of fiber and carbohydrates) is an important part of any healthy eating plan. Eating right includes a mix of vegetables, fruits, whole grains, water, and lean proteins like chicken or fish. It’s also imperative to eat protein throughout the day, not just in the morning. This will bring long-term benefits of stabilized blood sugar and fullness.
This method can also encourage unnecessary eating. Some people don’t have an appetite so soon after waking up and some don’t like eating protein that early. It’s better to have breakfast within the first two hours of the day with a little protein than to force it if it isn’t a part of your normal routine.
Finally, many can find the morning chaotic with getting the kids to school or preparing for work. Only a handful of studies find exercising in the morning more beneficial than at another time of day. You shouldn’t lose sleep to squeeze in a morning walk. What is most important is participating daily in an exercise
Protein’s Importance In Today’s World
Whether your readers focus on fitness, weight management, or wellness, getting the right amount of protein—and from the best sources—is key to a balanced, healthy lifestyle.
With the rise of personalized nutrition and the growing shift toward plant-based and sustainable protein sources, understanding protein needs is more important than ever for the health-conscious consumer.
Protein isn’t just for muscle—it’s vital for metabolism, energy, and overall health. Yet many still don’t know how much they need or the most effective ways to incorporate it into their diet. To help, here are 10 simple expert tips from Susan Bowerman, a registered dietitian and Senior Director of Worldwide Nutrition Education at Herbalife, that your audience can start using today to optimize their protein intake:
1. Know Your Daily Protein Needs
Protein requirements vary based on age, activity level, and individual goals. The average adult needs around 0.36 grams of protein per pound of body weight, but active individuals or those with more muscle mass may need 0.5 to 1 gram of protein per pound of lean body mass to meet their needs
2. Follow the 30% Rule
Aim for 30% of your daily calories to come from protein. For a 2,000-calorie diet, that’s approximately 150 grams of protein—a simple and effective guideline to keep you on track.
3. Factor in Lean Body Mass
To personalize your protein needs, calculate based on lean body mass. Aim for 0.5-1 gram of protein per pound of lean mass to align with your goals.
4. Protein Needs by Age & Activity
Your protein needs change with age: children and teens require more for growth, adults need consistent amounts (higher if active), and older adults may need extra to preserve muscle mass.
5. Choose High-Quality Protein Sources
Incorporate both animal-based (eggs, dairy, fish) and plant-based (soy, quinoa, beans) protein sources to ensure you’re getting all essential amino acids.
6. Protein for Weight Loss
Protein keeps you fuller for longer, helps reduce cravings, and supports weight management by boosting satiety.
7. Supplement When Necessary
If you’re falling short of your protein target, protein powders or bars are great options to help you stay on track, especially during busy times.
8. Protein & Fitness
For active individuals, aim for 1 gram of protein per pound of body weight to support muscle recovery and growth.
9. Smart Meal Planning
Make sure each meal includes protein to promote recovery, provide sustained energy, and support overall health.
10. Stay Consistent
Consistency is essential. Make protein a regular part of your routine to experience lasting health and fitness benefits.
Expert Insight Available
For a deeper dive into how protein supports overall health and wellness, Susan Bowerman is available for interviews. She can offer expert insights into protein needs at every life stage and share practical tips for optimizing protein intake to meet unique health goals.
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gredients before they are tested in humans. Clinical trials, however, demonstrate a product’s efficacy through testing on human participants. It’s important to note that terms like “clinically proven,” “science-backed,” or “scientifically proven” may not always refer to studies on the exact supplement being marketed. Instead, these ‘borrowed’ claims might be based on research involving similar ingredients or products. To verify, review the details provided on the product’s website.
Expert Tips to Choose Safe & Effective Weight Loss Supplements
Many Americans have resolved to lose weight in 2025, often turning to weight loss supplements for support. While certain botanical ingredients may aid appetite control, metabolism, and health goals, experts advise caution when choosing supplements. Dr. Leena Pradhan-Nabzdyk, assistant professor of surgery at Harvard Medical School and CEO and co-founder of Canomiks—a company leveraging AI-driven genomics technology to verify supplement efficacy—shares key tips to help consumers make informed choices.
According to Dr. Pradhan-Nabzdyk, here are a few key ways consumers can ensure trust and confidence in their weight loss supplements this year.
1. Talk to your doctor: The first step anyone should take before starting a new supplement is to consult a doctor. While many assume that “natural” supplements are inherently safe, numerous botanical ingredients can have contraindications with certain medical conditions or medications.
2. Check for preclinical and clinical trials information: Preclinical studies, typically conducted in laboratories, evaluate the safety and biological activity of in-
3. Look for recalls: To ensure a dietary supplement is trustworthy, check if the company selling it has faced product recalls. Recalls can signal potential issues with the company’s integrity regarding ingredient sourcing, product development, or manufacturing practices that may fall short of the Food and Drug Administration’s (FDA) standards. Recall information for specific products is available on the FDA website, which also includes notices about dietary supplements, such as a list of tainted weight loss products. Additionally, the Botanical Adulterants Prevention Program (BAPP), a non-profit organization, publishes detailed bulletins investigating adulteration in specific botanical ingredients.
4. Bogus claims: Avoid products that make bogus claims, such as promises of rapid, effortless instant weight loss without diet or exercise. Be cautious of products that promise “miracle” results. These products may lack scientific backing, so always look for evidence to support their claims. Don’t trust a product solely because a celebrity or influencer promotes it. These endorsements are often paid and not based on personal use or evidence. For example, if a supplement claims to be “doctor-approved,” check who the doctor is and verify their credentials.
5. Look for Ingredient Efficacy Certifications: In 2025, Dr. Pradhan-Nabzdyk’s company will launch the CanTRUST™ seal of approval. Canomiks received funding from the National Science Foundation (NSF) to create a program that certifies batch-by-batch ingredient efficacy using AI and genomics technology. You can also look for other certification seals from trusted third-party organizations. These seals ensure the product has undergone the FDA-required testing confirming its identity, potency and is free from harmful contaminants.
“Each person’s weight loss journey is different. While a healthy diet and lifestyle is the foundation of wellness, dietary supplements can serve as a helpful support to fill nutritional gaps and support your health goals. Supplements can enhance our efforts to nourish the body, but it’s important to be careful when selecting them, as not all products are created equal. When chosen wisely, they can be a beneficial addition to a balanced approach to health”, says Dr. PradhanNabzdyk.
The Benefits of Using Limewash Wall Paint
Limewash wall paint offers unique aesthetic and practical benefits for interior and exterior applications:
Natural Luminosity: Refracts light uniquely, giving walls a soft glow.
Eco-Friendly and Hygienic: Made from natural minerals, absorbs CO2, and improves indoor air quality while resisting mold.
Handcrafted Colors: Offers rich, hand-made colors and finishes that enhance interior design.
Versatile Use: Effective on various surfaces, including drywall, plaster, wood, stucco, and brick.
Effective Coverage: Provides substantial coverage with a recommended two coats for optimal effect and protection.
Limewash paint has been used for centuries to create beautiful, natural wall finishes.
However, beyond being aesthetically pleasing, limewash wall paint offers a unique range of benefits that make it a top choice for both interior and exterior use.
Whether you’re seeking to refresh your home or are a designer on the search for elevated natural wall paint, understanding the benefits of limewash could transform the way you think about your space.
What Makes Limewash Wall Paint Unique?
Limewash paint stands out from modern synthetic or latex paint for many reasons. Namely, in its distinct matte finish, textured look, and depth of color. However, these are not the only characteristics that make limewash a delight to use.
HERE ARE SOME MORE BENEFITS OF USING LIMEWASH WALL PAINT TO CONSIDER:
Luminescent and Radiant
Lime wall paint coupled with the natural earthen mineral pigments refracts light in a unique way.
As light hits the limewash-coated surface, the combination of the uneven texture and the mineral constituents scatters the light rays. This scattering causes the light to refract in every direction, which results in a subtle luminosity that seems to make the walls softly glow.
Each wall painted with limewash and mineral pigments becomes a dynamic element of the interior design, changing subtly with the natural light throughout the day.
Healthy and Hygienic
Limewash wall paint is eco-friendly as it contains only naturally occurring ingredients from the earth.
This makes limewash a superior
choice for non-toxic wall paint. Since it’s made from minerals and no harmful chemicals or fillers, you can have peace of mind when using this natural wall paint.
This eco-friendly paint is good for your family and the environment. When applied, it absorbs harmful carbon dioxide and odors from the air. This happens during the curing process, and, as a result, can even improve indoor air quality.
This highly breathable lime wash paint protects your living space by not trapping moisture and humidity inside walls. Lime Wall Paint has an alkaline pH, which makes the surface hygienic. It also resists mold and bacteria.
Hand Crafted and Beautiful Colors
Lime Wall Paint offers unique, subtle, yet rich colors and finishes. Every shade of this breathable paint is hand-made from scratch using natural earth pigments. The soothing, suede-like texture adds a subtle charm.
Light dances on the surface, giving your walls a stunning depth you never imagined. The beautiful shades of lime wash paint will transform your space. They add a designer touch to every room.
Versatile Applications
Limewash wall paint is remarkably versatile, making it an excellent choice for a wide range of applications. Its adaptability stems from its natural composition, which allows it to bond effectively with various surface types. Whether you’re looking to revamp the interior or enhance the exterior, limewash can be applied seamlessly throughout your space.
Indoor Applications: Inside the home, limewash can be used on walls made of drywall, plaster, and even wood, giving each surface a soft, mottled look that adds an element of textural charm.
Outdoor Applications: Limewash is equally effective outdoors, where it excels in both appearance and durability. On exterior surfaces like stucco, masonry, and brick, limewash not only beautifies but also protects the underlying material by allowing it to breathe.
Superior Coverage
Limewash paint offers varying coverage rates depending on the surface type and porosity. For primed drywall, a single gallon covers approximately 350-400 square feet with one coat. On more porous materials like brick or concrete, the coverage decreases to about 150-175 square feet per coat.
To achieve the full aesthetic effect of depth, softness, and a mottled appearance, along with enhanced protection for outdoor surfaces, applying two coats of limewash paint is recommended.
Elevate Your Space with Limewash Wall Paint
As you can see, limewash paint is a timeless choice that combines aesthetics with practicality. Its ability to refract light adds a unique glow and texture to walls, while its natural properties make it suitable for a variety of surfaces both indoors and outdoors.
Embracing a natural wall paint like limewash not only enhances the visual appeal of your space but also contributes to a healthier and more sustainable living environment.
Shop our limewash paint collection today. www.jhwallpaints.com. Visit the Wisconsin Breast Cancer Showhouse May 31-June 15. Amanda Lewis Designs for Modern Health and Living will be using Lime Wash Natural finish in her space. www.breastcancershowhouse.org/events.
Health Benefits of Popular Winter Foods & Seasons
While winter may not have the bounty of garden foods like summer or fall, there are a variety of delicious (and nutritious) items to incorporate into your diet. Trying out new recipes with winter-inspired seasonal ingredients packed with vitamins, minerals, and antioxidants to support overall health can be a fun adventure. Incorporating these nutrient-dense foods into your meals helps strengthen your immune system and makes cold days more enjoyable with rich flavors and satisfying textures. Let’s take a look at some of these healthy winter foods to try with some recipes to highlight these tasty items
Cinnamon
Cinnamon is more than just a spice for holiday treats—it’s a powerhouse ingredient with numerous health benefits. Known for its anti-inflammatory and antioxidant properties, cinnamon may help regulate blood sugar levels and support heart health. Adding a sprinkle to your morning oatmeal, coffee, or tea can give both flavor and nutritional value. It also pairs perfectly with roasted sweet potatoes or baked apples for a naturally sweet and warming dish. Take a look at this list of dishes with cinnamon as the star ingredient.
Pumpkin
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Pumpkin is not just for fall festivities; it’s a versatile and nutrient-rich ingredient that can remain a staple in your winter diet. Packed with vitamin A, fiber, and antioxidants, pumpkin provides important nutrients for year-round health. Whether blended into a comforting soup, added to smoothies, or used in baked goods, this winter veggie brings a natural sweetness and creamy texture to a variety of dishes. Pumpkin seeds are another bonus, offering a great source of magnesium, zinc, and healthy fats.
Squash
Squash varieties like butternut, acorn, and spaghetti squash are all excellent choices for hearty winter meals. Rich in vitamins C and A, squash helps support a strong immune system and healthy skin. Its naturally sweet and nutty flavor makes it perfect for roasting, mashing, or incorporating into soups and stews. Spaghetti squash is a great alternative to pasta, providing a lower-carb option that still feels comforting and satisfying.
Root Vegetables
Root vegetables such as carrots, beets, and sweet potatoes are nutrient-dense and ideal for winter meals. These vegetables are packed with fiber, vitamins, and antioxidants, which are important staples of any diet. Roasting them enhances their natural sweetness, making them a delicious side dish or a hearty addition to grain bowls and salads. Their long shelf life also makes them a convenient and sustainable choice throughout the season.
Nuts and Seeds
Nuts and seeds are excellent sources of healthy fats, protein, and fiber, making them ideal for winter snacking. Almonds, walnuts, and sunflower seeds provide essential nutrients like vitamin E, magnesium, and omega-3 fatty acids, which promote brain health and help fight seasonal fatigue. Sprinkling seeds over yogurt, adding nuts to baked goods, or enjoying them as a crunchy topping on soups and salads can elevate flavor and nutrition.
Hearty Whole Grains
Whole grains like quinoa, oats, and barley are comforting and nutrient-rich staples that help keep you full and energized during winter. Oats are a fantastic breakfast option, offering a fiber boost that supports heart health and digestion. Quinoa provides plant-based protein and essential amino acids, making it a great addition to winter bowls and stir-fries. Barley’s chewy texture and nutty flavor make it an excellent ingredient for warming soups and stews.
Trying new winter foods can be easy and exciting and offers great nutritional benefits during the cold months. Try a few of these recipe ideas to find a favorite and enjoy some of the hearty and warming options available during this season.
A Look at Exciting New Projects for Fans and Competitors
As one of North America’s premier road racing circuits, Road America never stops improving to create a world-class experience for fans, competitors, and event partners. As we usher in our 70th Anniversary, we’re excited to share some significant updates underway to enhance safety, accessibility, and the overall atmosphere.
Here’s what you can expect:
New Pedestrian and Golf Cart Bridge
We’re saying goodbye to our staired access walkover bridge along the front straight from 1961 and welcoming a modern, multi-use bridge designed to accommodate pedestrians and golf carts. This new bridge features ramped approaches, making it accessible and convenient for all guests. However, at select events, expect some limitations on golf cart traffic in the start/finish tunnel to alleviate congestion and keep everyone moving efficiently.
North Paddock Enhancements
The North Paddock area is getting a significant upgrade, transitioning to an all-
paved surface while maintaining roughly the same paddock potential as before. But it’s not just about smooth pavement. This project includes a major overhaul of our water management system, complete with storm sewers and a retention plan, to ensure the area remains functional in all weather conditions. Competitors will appreciate an alternate entry to the false grid, reducing race car traffic on the Midway at certain events. Plus, our carport will transform into a more garagelike structure, offering better protection and functionality.
Suite Renovation
Our suite experience is getting a major facelift. By combining two existing suites in the finish line tower into one large, state-of-the-art space, fans will enjoy a modern look and feel that rivals upgrades seen in other top sports venues. Whether you’re here for a corporate event or a weekend of thrilling racing, the enhanced suite area will elevate your experience with contemporary amenities and a fresh design.
Paddock Press Rebuild
With the rebuilding of the structure commonly known as the Paddock Press building, media members and photographers will soon enjoy a more welcoming and efficient space. The new layout, complete with a sleek, modern aesthetic, is designed with user-friendliness in mind. This upgrade aligns with our commitment to providing the best possible multi-function experience for media professionals covering our events and VIP experiences throughout the year. Stay tuned for a new name to accompany the structure in the near future.
Barrier Straightening for Safety
Safety remains a top priority at Road America, so we’re adjusting barriers at two key track locations. Driver’s left between turns 4-5 and driver’s left between turns 13-14 are undergoing a straightening process involving removing and reconstructing the barrier base. Rest assured, all fences and barriers will return to their original locations upon completion, maintaining the integrity of our beloved circuit while improving safety measures.
Road America is dedicated to continuous improvement, blending our storied history with modern enhancements to deliver an unmatched motorsports experience. These projects reflect our commitment to the fans and competitors who make Road America a special place. Stay tuned for more updates, and prepare to see these incredible changes for yourself in the coming year.
Grab your event tickets and more at www.roadamerica.com
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World-Class Care. Local Convenience. Since 1985. Your vision is priceless. When you or a loved one need anything from a comprehensive eye exam to emergency treatment for a retina ltear, you want a team you can trust. Our specialists work together to deliver qualified, 24/7 coverage on the leading edge of technology and techniques. We believe each patient is unique and only recommend treatments appropriate to individual needs and means. And, as local residents committed to our community, we provide continuing education training to area health and senior care professionals and have distributed over one million free booklets and handouts. This dedication and expertise are two of the reasons why our peers voted us “Top Doctors” in Milwaukee and MKElifestyle magazines.
Brett Rhode, MD Michael Raciti, MD David Scheidt, OD Daniel Ferguson, MD Daniel Paskowitz, MD, PhD, Austin Hribar, OD
Eye MDs offer insights into “floaters”
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What Causes Floaters?
At birth, the vitreous has the consistency of gelatin and is perfectly transparent. With age, however, this gel shrinks and pulls away from the retina, forming fluid-filled cavities and collagen residues (clumps) which become noticeable in the field of vision as floaters.
These cavities and clumps cast shadows on the retina (the light sensitive inner layer of the eye) which are seen as “floating” across the field of vision. Floaters are visible both to the patient looking out and, interestingly, usually to the eye doctor looking in.
“At least 65 percent of people over age 60 have floaters. Floaters, however, can occur at any age (especially in people who are nearsighted or have had cataract surgery) and tend to increase in number with time,” adds David Scheidt, OD, optometrist and continuing education lecturer.
Are Floaters Serious?
By Cheryl L. Dejewski
Floaters are often described by people as “specks,” “threads,” “bugs” or “spots” that they see moving about in their field of vision. Floaters are most visible when looking at a plain background, especially when reading or staring at a blank wall or blue sky. In most cases, floaters are just a nuisance, but occasionally they can be an indication of a more serious problem, such as a retinal tear, diabetic eye disease or inflammation in the eye.
What Are Floaters?
“Floaters are usually just small clumps of gel that form in the vitreous (vitree-us), the clear, gelatin-like fluid that fills the space inside the eye behind the lens. The vitreous accounts for about two-thirds of the volume and weight of the eye, and is responsible for maintaining the shape of the eye. The vitreous is 99% water. The remaining 1% is a mixture of collagen and hyaluronic acid which gives it its jelly-like characteristic,” explains Daniel Paskowitz, MD, PhD, an ophthalmologist with credentials from Harvard and Johns Hopkins.
The vitreous is important in maintaining the transparency needed for unobstructed passage of light rays from the lens to the retina where images are then transferred to the brain.
In most cases, floaters are merely a harmless annoyance that may appear, disappear, remain stationary, dart around, or change in size. “Occasionally, however, they are an indication of a serious concern” warns Daniel Ferguson, MD, a former engineer and leading local eye surgeon. “For example, as the vitreous gel pulls away, the retina may be torn. This sometimes causes minor bleeding in the eye, which can appear as a cluster of new floaters. The tear can become even more serious if it progresses to a retinal detachment—separation of the retina from the back wall of the eye.”
In other cases, floaters may be a sign of diabetic eye disease or inflammation in the eye. As such, you should schedule an immediate eye appointment if the onset of or increase in floaters is sudden, or appears as “cobwebs,” “spiders,” or an expanding “ink blot.”
What Can Be Done About Floaters?
Throughout the day, we typically move our eyes from side to side. “If a floater is annoying you, try looking up and down and in different directions. This motion causes the vitreous gel to swirl in different currents and may be effective in moving the floater out of your direct line of vision,” suggests Michael Raciti, MD, a partner at Eye Care Specialists ophthalmology practice.
If your floaters are especially bothersome, however, you may be a candidate for vitreolysis.
Vitreolysis: Laser Treatment for Floaters
Until recently, the only effective way to treat floaters was with a “vitrectomy,”
Home Care Services!
Tudor Oaks Senior Living Community, a trusted name in the Muskego area for over 40 years, is now offering Home Care Services to area residents! Tudor Oaks Home Care Services provide a variety of supportive options to assist seniors who wish to remain in their own home.
10 Simple Ways to Boost Your Heart Health
While important at any age, taking steps to keep your heart healthy is critical for older people. That’s because, physical changes that happen with age may increase the risk of heart disease. The good news… there are things you can right now do to protect your heart and lower your risk of disease, including:
Understanding Your Risk Factors for Heart Disease
The first step toward heart health is understanding the factors that may increase your risk for heart disease. For example, people age 65 and older are at greater risk, because aging changes the heart and blood vessels. While age and family history are risk factors you can’t control, many others can be managed – including blood pressure, cholesterol, weight, exercise and diet.
Controlling Blood Pressure: A Key to Heart Health
High blood pressure is a major risk factor for heart disease, so it’s important to get your blood pressure checked regularly and make the necessary lifestyle changes to keep it in check.
Monitoring Cholesterol and Triglyceride Levels
High levels of cholesterol can clog your arteries and raise your risk of coronary artery disease and heart attack. High levels of triglycerides may also raise the risk of coronary artery disease, especially in women.
Choosing Heart-Healthy Foods for a Better Diet
Limit saturated fats, foods that are high in sodium and added sugars. Also eat plenty of fresh fruit, vegetables and whole grains.
Maintaining a Healthy Weight to Reduce Risks
The more body fat that you have, the more likely you are to develop heart disease, high blood pressure and other chronic conditions, including type 2 diabetes, breathing problems and certain cancers.
Quitting Smoking: A Crucial Step for Heart Health
If you do not smoke, don’t start. If you do smoke, quit. Smoking can significantly raise your risk of heart disease and heart attack. Also try to avoid secondhand smoke.
Rethinking Your Beverage Choices
Substitute water for sugary drinks to reduce calories, and drink alcohol in moderation.
The Importance of Regular Exercise
Regular exercise will strengthen your heart and improve circulation. It can also help you maintain a healthy weight and help lower cholesterol and blood pressure.
Managing Stress for a Healthier Heart
Stress can contribute to high blood press and other heart disease risk factors. Research also suggests that an emotionally upsetting event can serve as a trigger for a heart attach or angina in some people.
Getting Enough Sleep for Optimal Heart Function
Not getting enough sleep or good quality sleep can, over time, raise your risk for chronic health problems – including heart disease. The amount of sleep you need will change as you age but, in general, most adults should aim for 7 – 9 hours of sleep a night.
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Types of Hunger
Werner
Iwas recently listening to one of my fave wellness podcasts and one of the dieticians pointed out that, “No amount of snacks will satisfy a mealtime hunger.” A truth bomb so simply stated. And it got me thinking about how if we pause to really reflect on the type of hunger we’re experiencing at a certain moment, it may radically shift the food changes we make. This reflection is fully in alignment with a lesson included in my mindful eating certification course that explains the seven types of hunger. What are they? And how do we know which kind we’re having?
In the book “Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food,” Dr. Jan Chozen-Bays explains how each hunger directly connects to different parts of our anatomy…the eyes, nose, mouth, stomach, cellular, mind and heart.
The following physical and mental cues can help you better tap into the why behind hunger—or hangry feelings—when it sets in:
Eye Hunger: The appearance of the food is appetizing, oftentimes due to color combinations, how it’s plated or looks on the packaging.
Nose Hunger: Aromas lure you in while walking by a restaurant, strolling by the deli counter or socializing during a backyard barbeque.
Mouth Hunger: This kicks in when texture tantalizes your palate. For example, if you really enjoy the sensation of biting into crunchy nibbles, it shouldn’t be surprising it can be challenging at times to only have a single serving of chips or pretzels.
Stomach Hunger: The exact stimulant of feelings centered in our tummies can be tricky to decipher. Some hunger “pains” stem from nervousness or discomfort, rather than signifying it’s time to eat.
Cellular Hunger: When our nutrient intake is imbalanced, we may overeat
Rachel
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DFine Tune Your Fitness Tracker Usage
evices that collect fitness metrics aren’t just for Olympic athletes and marathoners. Activity trackers like Fitbits, Apple Watches, and Garmin Smartwatches have become more commonplace over the last decade.
But how helpful are fitness trackers when trying to take off a few pounds? The following are a few tips to help you use your smartwatch or Fitbit to your advantage:
Choose the right fitness tracker
When it comes to smartwatches or other activity trackers, there are hundreds of options from which to choose. What you purchase depends on what data you are seeking.
The most popular measurements include how many steps you’ve taken and how many minutes you’ve been active. If you want to increase your activity level, these two metrics are useful, and you can probably opt for a low-cost device. Top-of-the-line trackers report more specific data like heart rate and stride length but are more expensive.
Once you choose an activity tracker, accurately enter user information like weight, height, and age. This information impacts the numbers you’ll see. Whenever your weight changes or you have a birthday, update your settings.
Set
realistic goals
A new smartwatch or Fitbit is exciting, and its purpose is to help you achieve certain goals. However, avoid setting too many goals at once or goals that may be too difficult to achieve.
Wear the watch for a week without any expectations in mind. See how it feels, and pay attention to how many steps you take daily and how many minutes of activity you partake in. Then, set goals based on those numbers.
Most activity trackers give you a goal of 10,000 steps a day. But if you’re only averaging about 1,000, adding 9,000 more steps daily is not an immediately achievable goal. Check your progress throughout the day and spend a few minutes before bed reviewing your goals. Adjust accordingly. Remember to set yourself up to succeed and increase your goals as time goes on.
Be kind to yourself
It can be easy to get caught up in the data and take drastic actions to close your Apple Watch rings or get to 10,000 steps a day on your Fitbit. Remember that your numbers today, tomorrow, or yesterday have no bearing on who you are.
Life events like vacations, illnesses, and work deadlines can throw us off balance. Don’t beat yourself up if you don’t meet your goals on a particular day. Forgive yourself and start anew tomorrow.
Get social
Exercising and establishing healthy habits is more fun with friends. Many trackers allow you to add your exercise buddies and compare weekly progress. If you find competition motivating, some devices even offer a way to compete against your friends to complete certain challenges.
So, grab your friends, family members, or peers at a TOPS chapter near you and socialize while improving your health!
About TOPS®
TOPS Club Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.
Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at USD 70 per year, plus nominal chapter fees. The longer you’re a TOPS member, the more you save through reduced renewal rates. Visit www.tops.org or call 800-932-8677 to learn more about TOPS and to find a local chapter. Photo credit: istock.com/Prostock-Studio.
Rock the Green’s 14th Annual (FREE) Earth Day
Celebration presented by Milwaukee Riverkeeper
Rock the Green’s 14th Annual Earth Day Celebration to Follow Milwaukee Riverkeeper’s 30th Annual Spring Cleanup
On Saturday, April 26, from 9 a.m. to noon, Milwaukee Riverkeeper will host its 30th Annual Spring Cleanup, a community-wide event dedicated to cleaning up and restoring our rivers at 90+ locations throughout the Milwaukee River Basin, spanning Milwaukee, Ozaukee, Washington, and Waukesha counties. Volunteers will receive free T-shirts, gloves, and trash bags to assist in the cleanup efforts.
Afterward, cleanup volunteers and the community are invited to Rock the Green’s 14th Annual (FREE) Earth Day Celebration, presented by Milwaukee Riverkeeper & the City of Milwaukee’s Environmental Sustainability Office, held from noon to 3 p.m. at the Harley-Davidson Museum campus.
famous pedal-powered stage by The Zach Pietrini Band powered by Velo Femmes & local cycling clubs, along with a raw food demo by Chef Caroline Carter of PBS’s “Cooking Raw”, and a sound bath meditation by 1st Lady Ceiba.
Attendees can also enjoy:
Goat Yoga hosted by MKE Yoga Social & Platinum Sky Farm (pre-registration required)
Eco-Champs Alley featuring 30+ environmental organizations committed to conservation, education, and sustainability, including Bublr Bikes, Hunger Task Force, City of Milwaukee Environmental Collaboration Office, All Energy Solar and more
Sustainable food & beverages from MOTOR Bar & Restaurant at the HarleyDavidson Museum
Honoring an Earth Day Rockstar
This year, Rock the Green will honor Chef Caroline Carter, a champion of sustainability, wellness, and plant-based nutrition, with the 5th Dan Aukofer Earth Day Rockstar Award.
About Rock the Green & Milwaukee Riverkeeper
Rock the Green educates, engages, and empowers the community to take ecoactionable steps toward living, working, and playing in a zero-impact world. By showcasing sustainability, innovation, and best practices, RTG helps communities and events maximize recycling, minimize waste, and reduce consumption, inspiring others to replicate their sustainable festival model.
Milwaukee Riverkeeper is a science-based advocacy organization committed to protecting and improving water quality, wildlife habitat, and responsible management of the Milwaukee, Kinnickinnic, and Meno monee River watersheds.
Get Involved!
To register for the Milwaukee Riverkeeper Spring Cleanup, visit MilwaukeeRiverkeeper. org/spring-cleanup-registration.
Rock the Green location: 400 W. Canal St., Milwaukee
A Zero-Waste Celebration
The free, zero-waste celebration will feature a live concert on Rock the Green’s
More info: www.RockTheGreen.com
Natural Eco-friendly Burial
Salt Intake & Your Health
By: Janell Strupp PT, CPI
Every cell of the body depends on salt’s ability to help transport nutrients, balance fluids, and support hundreds of biological pathways.
Nutrients reach your cells through the extracellular fluid, affecting many bodily functions, including fluid volume and acid-base balance. Having the ideal amount of natural salt in our bodies ensures speedy cellular regeneration and improved metabolism. Without salt, our bodies are more prone to disease and other ailments. Sodium is an essential nutrient the body cannot produce itself.
Solé (pronounced “so-lay”) is made with unrefined, natural Pink Himalayan salt can be a source of vital minerals, the most basic of building blocks for proper health and nutrition.
Salt plays a vital role in the regulation of many bodily functions and is contained in body fluids that transport oxygen and nutrients to the cells. The content of our tears, lymphatic fluids, extracellular fluids, the blood in our veins, and a mother’s amniotic fluid all rely on life-giving salt. It is essential in maintaining the body’s overall fluid balance.
Digestion begins in the mouth, where saltwater activates the salivary glands, releasing amylase, the first step in the digestion process. In the stomach, salt
stimulates hydrochloric acid production, as well as enzymes to digest protein, further assisting the breakdown of food. It stimulates secretions in the liver and intestinal tract, aiding digestion. Our bodies require proper amounts of unrefined salt, along with other minerals, in order to function optimally. A wellness practitioner can help determine your individual needs.
Fill a glass mason jar ¼ full with Himalayan pink salt.
Add filtered water to the jar, leaving about an inch at the top.
Cover the jar with a plastic lid and shake gently or stir with a wooden spoon.
Tip: Refrain from using metal covers or utensils, as this deionizes the Solé. Directions
Leave the jar of sole on the counter overnight (12-24 hours) to allow the salt to dissolve.
The next day, you should find some salt remaining at the bottom of the jar. This indicates that the water has absorbed its maximum amount of salt and the Solé is ready to use. Tip: If no salt remains, add salt and continue doing so each day until some salt remains. This means the water is fully saturated with salt.
To drink, add 1 tsp Solé to an 8oz glass of water. It is best to do this before eating or drinking as soon as you wake up. Tip: Do not add more than 1 tsp. Beneficial cellular detoxification takes place, however, it is possible to experience detox symptoms, such as a headache, as the body rids itself of waste products. If symptoms occur, decreasing to ½ tsp, and slowly working up to 1 tsp in purified water may help.
Add Solé to 8 oz water each morning.
Store Solé at room temperature. It will last indefinitely since salt contains natural anti-bacterial and anti-fungal properties. Tip: A layer of salt always stays at the bottom of the jar if the solution is fully saturated.
MEDICAL DISCLAIMER. This is purely informational and is not a substitute for any type of medical advice, diagnosis, or treatment and does not constitute professional medical advice. Never disregard professional medical advice or delay in seeking it because of anything you have seen or read here.
For more information visit www.totalhealth.com./
Join our team of holistic health practitioners
We are looking for strategic thinkers, team players and leaders who align with our purpose of improving the health and wellbeing of those we serve
Our work focuses on crea ng meaningful connec ons with each of our clients, helping them to move to ward a healthier lifestyle. We assist each individual’s journey by helping to uncover root causes of their health concerns through holis c natural health and wellness advocacy
If our purpose resonates with you, we invite you to explore career opportuni es and apply today. *Full me or part me (at least three days a week as client load builds). $35/hr, up to $40hr maximum. Qualifica ons: Must have a passion for natural health. Background in Nutri on preferred Willing to train the right candidate
KNOWLEDGE
IS POWER AND PREVENTION IS THE BEST MEDICINE
Your 40s are a Good Time to Focus on Health – Now and for the Future
By Gilberto Marquez, MD Internal Medicine Physician At The Prohealth Medical Group
Once we reach adulthood, we start to become aware of the normal aging process. Subtle and not so subtle changes creep into our lives in our early to mid-40s. Our energy levels are no longer boundless, a sprain takes longer to heal, and we have to be more careful about what we eat – even when we lead active lifestyles.
The following are important aspects of health in early middle age.
Aches, pains and strains – Patients in their 40s feel new aches and pains, especially after strenuous activity. They don’t recover as quickly from a minor injury or workout. In most cases, these experiences are normal. The body is starting to slow down and it takes longer to recover.
The best thing is to be patient, rest and apply ice to a sore spot. If an injury does not improve after one or two days, visit your doctor or an urgent care location. Energy and stamina – People may notice they are not as vigorous as they once were. If a lack of energy starts to interfere with daily life, seek medical advice. You may need a physical exam and blood tests. You could have an ailment that can be easily treated.
Muscle tone and weight – Starting a family and building a career often take a front seat in the 30s. By age 40, fitness and nutrition may be relegated to the back seat, and people feel compelled to get back in shape.
Build or rebuild an exercise program slowly, even if you previously worked out regularly. Your body has changed. Don’t risk injury by loading up the weight machine or running too far or too fast right away. Consult with an athletic trainer or a physical therapist if you have a concern about placing stress on an area of the body.
Eat nutritious foods and avoid unhealthy foods. You can’t indulge in dessert every night, but you don’t need to start a trendy diet. Diets fail. Losing weight and keeping it off requires a lifestyle change – the sooner the better. Talk to your doctor, a nutritionist or a medically based weight management specialist about the right way to make lasting changes.
Vision – Changes in vision are a fact of life as people age. Like other parts of the body, the lenses of the eye aren’t as flexible as they used to be. If you notice a change in your vision, visit an eye doctor. While it may seem easy to pick up a pair of reading glasses, you may overlook an underlying medical problem.
Urinary and digestive health – Men in their 40s usually notice the need to urinate more, and sometimes in the middle of the night. This is also the aging process at work. Changes in the frequency of urination or hesitancy with urination call for a visit to the doctor.
Changes in digestive health can also occur at this age. You may experience discomfort after eating rich or spicy foods. It’s important to contact your physician if you experience pain in your abdomen or chest or changes in your digestive system that last for three or four days or longer.
Behavioral health and sleep – Life’s responsibilities, and even awareness of the
Natural Eco-friendly Burial
The MIND Diet & Peanuts: A Super Plan for Your Brain
Thanks to the variety of antioxidants, vitamins, unsaturated fats and polyphenols, peanuts aren’t just brain food—they’re brain superfood!
But can a specific diet help highlight their benefits? There’s increasing evidence to support that the MIND diet might be doing just that.
What is the MIND diet?
The MIND diet (or Mediterranean-DASH diet Intervention for Neurological Delay) combines components from two existing diets recommended for overall health: the Mediterranean and DASH diets. The MIND approach incorporates foods from each that have shown evidence for benefiting the brain.
We talked to Dr. Frank Sacks and Dr. Xiaoran Liu, two Harvard researchers currently working on the MIND diet, about the role that peanuts and peanut butter play in it.
Why are peanuts and peanut butter good additions to the MIND diet?
“People who eat peanuts regularly have lower risk of heart disease. There is growing evidence that risk of developing Alzheimer’s disease is associated with risk of cardiovascular disease,” says Dr. Sacks. “So we surmise that peanuts could be an important component of a diet that prevents cognitive decline with aging. That is one reason we include peanuts in the MIND study.”
“Latinos and African-Americans are at higher risk for developing Alzheimer’s given that they are more susceptible to vascular disease compared to older Caucasians,” says Dr. Liu. “The health benefits of peanuts are consistent across racial and income differences, which often have a strong influence on health. Consuming peanuts as part of the MIND diet could become a cost-effective, feasible approach for the prevention of Alzheimer’s disease or other types of dementia.”
MIND diet slows cognitive decline with aging.
In 2015, the MIND diet was studied to determine if it could prevent cognitive decline in older patients. After studying 460 participants over the course of 4.7 years, they observed a higher adherence to the diet “substantially slows cognitive decline with age.”
MIND is associated with reduced risk of Alzheimer’s Disease.
That same year, another study examined the relationship between MIND diet adherence and Alzheimer’s Disease. A total of 923 participants, ages 59-98, were followed for an average of four and a half years.
Researchers reported a 53% lower risk of Alzheimer’s Disease with the highest adherence to the diet, and a significant reduction with even mild adherence.
MIND may prevent Parkinson’s disease and delay its progression.
In 2018, researchers looked at how the MIND diet could impact rates of Parkinson’s disease and its progression. They found that closely following the MIND diet was associated with a decreased risk of Parkinson’s Disease, as well as a slower rate of progression. The Mediterranean diet showed only a marginal association with these outcomes, while neither association was found in the DASH diet.The MIND diet may work anywhere.
In 2019, preliminary results of a study showed promise for the MIND diet’s success abroad. Researchers examined the effect of the MIND diet on cognitive function in an Australian population, leading them to conclude that it might be protective for individuals in various geographic locations.
For more information visit peanut-institute.com.
Is a Career in for you? Massage Therapy
Discover if a career as a Wisconsin Licensed Massage Therapist is right for you by attending one of our introduction to massage therapy classes
It will equip you with the knowledge to pursue or continue a fulfilling career with ample financial rewards and additional benefit that enrich both your professional and personal life.
Tuition: Less than $9,999.00
Schedule: Evening classes, Mondays and Wednesdays 5:30-9:30 pm
Benefits: Job flexibility, potential for high earnings education courses
Natural Eco-friendly Burial
Overview of Natural Burial
Natural burial, or green burial, is the interment of an unembalmed body in an earthen grave. It is a burial practice that has been used for millennia and has seen added interest since the 1990s. Natural burial is dignified, eco-friendly, and minimizes the carbon footprint. Prairie Home Cemetery has a Section (12) devoted to Natural Burial in a Prairie setting.
It is not unusual to see wildlife in the prairie.
The prairie is a magnet for birds of all kinds and butterflies. In the summer you will notice bird watchers, walkers and people who sit and reflect in this beautiful area.
Please visit but do not remove any seeds or flowers, it is strictly prohibited.
Body
Preparation
With natural burial, there normally is no traditional embalming, and the body is wrapped in a burial shroud that is then interred. It may also be placed, either shrouded or unshrouded in a fully biodegradable casket. However with green friendly embalming
techniques, families may opt to have a service followed by burial. Please note burial normally takes place within 2448 hours of death.
Caskets
Caskets often times used are of a wicker, sea grass, or wood (or similar solid material) construction, with no metal. No burial vault is used (concrete or other nondegradable permanent device).
Committal Area
The new committal area has a dual purpose:
To serve as a place where families and clergy can hold funeral services
To serve as a place where memorialization of those buried will occur
Cenotaphs
Cenotaphs (large monuments) will be located within this area and hold the names of those individuals that are buried in the prairie.
On December 3, 1849, Nathaniel Walton sold three acres of land to Waukesha township. This was the beginning of Prairie Home Cemetery. For more information contact 262.524-3540.
Making Change Without Sinking Into Overwhelm
Ayurveda, creating balance often means taking a look at current lifestyle and diet habits and modifying them, establishing new ones or deleting others so that the habits are in greater alignment with health. This involves exploration and change. And to be successful, this process needs to be handled gently, slowly and in small steps so as to avoid overwhelm.
Making changes in your habits is like acclimating the body to a high altitude adjustment. Just like you wouldn’t climb K2 without proper training and allowing stop points for the body to adjust, the manner in how you make change and adjust mentally and physically is important to making your self-care work well for you. To smooth the transitions of integrating your new self-care habits, try out the following techniques.
Put Time and Repetition on your Side
The bottom line is that it takes time to make changes, especially when changing habits. Habits are essentially behaviors that are created and fed by repetition and regular energetic input. Each time you repeat a thought or action you are creating a pathway for your nervous system. With repetition, you are making the pathway deeper, like a groove on a sledding hill. The more it is used, the deeper the sledding path becomes so that when you start at the top, the sled will automatically go into that established groove.
Choosing the Best Senior Community
Finding the right senior community requires a lot of education and research. One popular option is a Life Plan Community, meaning that there is more than one level of care. St. Camillus Life Plan Community offers Independent Living, Assisted Living, Skilled Nursing (which includes short term rehab stays), Memory Care, Home Health and Hospice Services as well as our own Therapy Department.
There is a misconception that living in a Life Plan Community requires residents to move multiple times around campus as they age. This is not always the case. Our goal at St. Camillus is to have residents live in their Independent Living apartments for as long as is safely possible and to choose the care services they want.
Our beautiful Independent Living apartment homes are located in our East and West Residences. With over 400 units and more than 20 floorplans, we have everything from a cozy studio to a nearly 2,000 sq ft. two bedroom plus den apartment. All residents share a very large common area that includes 4 dining venues, 2 chapels, a movie theater, golf simulator, Revitalize Wellness Center that includes a pool and spa, as well as outdoor patios, a firepit, shuffleboard and pickle ball courts. Contact us today to learn about our limited time offers at 414-259-6310.
Photo credit:istock.com/Jacob Wackerhausen
The Benefits of Exercise It’s More Than Physical
Let’s get physical, physical sings Olivia Newton-John, and though we aren’t ready to jump back into leg warmers and headbands, it does relate to the fact that we, as human beings, are incredibly motivated to improve our health and wellness. For older adults, this isn’t just a great way to stay in shape – it’s the best way to age well.
Jayne Sallerson, Chief Operating Officer of Charter Senior Living, says staying healthy as you age means reaping the benefits that exercise brings to mind, body and soul.
“Staying healthy and aging well truly is a state of mind,” she says. “While the physical things you do have very real, significant effects, there are many other benefits that exercise has to your mental and emotional health.”
“We all understand the benefits of staying physically healthy, such as a better metabolism, stronger bones and muscles and overall better quality of life,” Jayne explains. “On the other hand, not staying physically active can be detrimental to not just our physical bodies, but our mental and emotional states as well.”
Jayne says that 2020 showed us all the importance of staying physically active, even when it seems difficult to do so. “Seniors, especially, have to deal with a use-it-or-lose-it aspect of their overall wellness,” she says. “As we get older, we can develop things like sarcopenia, which is the loss of muscle and strength due to aging. Unfortunately, that’s a vicious cycle, because as we lose strength, it’s harder to be active.”
When we do the recommended amount of exercise, our risk of various diseases go down, we sleep better, our metabolism is high – just to name a few benefits. “Staying physically active also helps us stay mentally healthy, which the COVID19 crisis has shown us is incredibly important,” Jayne says. “Loneliness, depression and sadness is very common for older adults.”
Research has shown that when we don’t get enough physical activity – for example, if we reduce the amount of daily steps we take from 10,000 to 1,500 – we start seeing the physical issues almost instantly. Insulin sensitivity reduces almost immediately, as does muscle tone and other physical factors. Unfortunately, when muscle tone is lost, it’s a lot more difficult to get it back again.
But don’t despair. Even if you’ve never exercised in your life, it’s never too late to start. As the old saying goes, “The best time to plant a tree was 20 years ago; the second-best time is now.” Now is the perfect time to take steps – literally and figuratively – to improve your health and get more physical activity.
Jayne says that moving beyond the challenges we face, physically, is the key to healthy aging. “There is so much research that shows how being optimistic and practicing positive thinking can improve our physical health,” she says. “When you approach anything in your life from a place of positivity, it’s easier to stay dedicated to maintaining your physical health – as well as your mental and emotional health.”
Healthy aging, according to Jayne, means finding ways to reinvent your approach to life as you move through your golden years. It means finding new passions, adapting to change and staying as active as possible: physically, socially and mentally. Staying positive translates into adaptability and flexibility – which is incredibly important as you get older. “Being flexible means you are more likely and willing to follow doctor’s orders and take steps to control your health,” Jayne says.
EXERCISE >>page 53
istock.com/Raul_Mellado
A Community for Wellness
For 100 years, VMP has strived to create an environment where older adults thrive and remain engaged and healthy. We have come a long way since our inception in 1925 as the non-profit Elmore Methodist Home for the Aged located at 11th and Kilbourn. While we keep an eye on the past and honor our Christian roots, we move forward with a clear vision to continually improve and grow our community. Before our current buildings were constructed, Methodist Manor’s first Executive Director Reverend George Palmer declared that our campus should be “a self-contained community with all the necessary facilities for communal living. It is intended to meet the spiritual, physical, and social needs of its residents.” Since the beginning, we have accomplished this lofty ideal by expanding options to accommodate the ever-evolving needs of older adults.
VMP Healthcare & Community Living is set on over twenty park-like acres in the blossoming city of West Allis where business is booming, and residents benefit from a supportive community. We have been proud to call West Allis
home since 1960. VMP offers a full continuum of care including independent living, assisted living, memory care, short-term rehabilitation, skilled nursing, and ventilator care. At any given time, we serve more than 400 seniors.
With 262 spacious and comfortable independent apartments and a host of amenities, VMP truly checks all the boxes. Enjoy a book next to the fireplace in the Hearth Room, a game of poker in Lucy’s Lounge, pedal away on one of our recumbent bikes in the Fitness Center, or practice your woodworking skills in our fully equipped shop. A convenience store, chapel, café, upscale resale shop, and an on-site hair salon make every day just a little bit easier and carefree.
The word “boring” is not a part of our vocabulary. If you are looking for more to do, then join our Senior Community Club (SCC), which has 700+ members and has been providing recreational activities for 47 years. Each quarter, our SCC publishes a twelve-page newsletter listing excursions (theater, concerts, and trips – going to Iceland this spring), special events (music, luncheons, and craft classes), and exercise programs (yoga, balance, dance, and more), weekly games (poker, bridge, sheepshead, and mah-jongg), and educational programs. And this is just the tip of the iceberg! To join and receive the newsletter for a nominal fee, please call 414-607-4186.
From our humble beginnings and with the benefit of time, VMP has emerged as a healthcare leader. Our spectrum of services, longevity, non-profit status, and faith-based mission make our community unique. We believe it is our mission and privilege to serve the community and support local causes.
Successful Aging
VMP is a caring community committed to enriching people’s lives. We offer a full continuum of care, so you can be confident that you are receiving the right amount of care when you need it.
Whether you want to explore independent or assisted living, rehabilitation opportunities, or memory care, we invite you to see what we have to offer. We want you to get the most out of your wellness journey. Wherever you call home within VMP, you can enjoy a variety of amenities and services while being a part of a safe and secure environment.
Please visit our website to learn more, take a virtual tour, and scroll through our Facebook page at VMPcares.com. Contact us to schedule an in-person tour at 414-607-4322.
Comfort Keepers® provides one-on-one hourly care, assuring you the ability to remain"independent" in the home you love. Our quality of life improves with companionship and a li� le extra help. You don't have to be lonely, isolated or depressed and if you are falling, you need Comfort Keepers®.
Ge ng extra help with med reminders, meals, housework, showers or dressing will keep you in your home longer, keep you safe, happier and will change the quality of your day to day living.
If your doctor says you ne ed care after surgery or rehab, Comfort Keepers® is there for you from 4 hours a week to 24 hours a day to 7 days a we ek. Live-In services with “your own personal caregiver”.
Keep Your Pets Safe from Pesky Parasites
As a pet parent, one of your most important jobs is to protect your furry friends from uninvited guests like fleas, ticks, and other parasites that can make them sick. By following a prevention plan, you can shield your pets from the dangers of heartworms, intestinal parasites, and flea and tick infestations. Let’s dive into how you can keep your pets happy, healthy, and parasite-free!
What are Parasites?
Parasites are organisms that feed on or within other animals. While fleas and ticks are the most well-known, other common parasites include mites, lice, heartworms, and various intestinal parasites. Parasites can be external or internal.
External Parasites: Fleas, Ticks, & Mites&
Fleas
Fleas are prevalent in all climates, and both cats and dogs are susceptible to infestations. Fleas can transmit diseases to humans, including Bartonella henselae (“cat scratch fever”) and Yersinia pestis (the bacteria responsible for the Bubonic plague). Beyond skin irritation and discomfort, fleas can also cause:
Deadly infestations
Flea-allergy dermatitis
Flea-related anemia
Transmission of tapeworm parasites if ingested
Ticks
Ticks are parasitic arachnids that feed on the blood of animals and can cause Lyme disease in humans and other tick-borne diseases such as Ehrlicia and Anaplasma in pets. Pet owners should inspect their pets regularly for ticks, especially around the head, neck, feet, and ears, particularly after being outside in wooded or grassy areas.
Mites
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Specializing in 24/7 LIVE-IN CARE In-Home Hospice Care
Ear and certain skin mites (scabies) are difficult to see, but extremely contagious in cats, dogs, and pigs. Mites are passed through direct contact between animals and can also be transmitted to people who come into direct contact with infected animals. Left untreated, mites can lead to serious secondary infections. If you notice the following symptoms in your pets, take them to your veterinarian to check for mites:
Head shaking and scratching at ears
Dark waxy or crusty discharge from the ear
Inflammation and irritation on the skin
Hair loss from excessive scratching
Intestinal Parasites
Intestinal parasites that affect pets can be transmitted to humans, causing serious conditions. Internal parasites that can affect humans include roundworms, hookworms, tapeworms, giardia, and cryptosporidium.
Heartworm
Heartworm is a life-threatening parasite spread by mosquitoes. As its name implies, heartworms live inside the right side of the heart and within the pulmonary vessels coming out of the right side of the heart in dogs and can grow close to 12 inches long. Cats are less commonly affected, but rather than living in the heart, heartworms in cats typically live within the lunch and are much more likely to be fatal. We suggest that cats and dogs are on year-round preventative medications for heartworms.
istock.com/Capuski
Spotlighting Seniors & Mental Health
While diagnoses like dementia and Alzheimer’s are consistently at the forefront of the conversation, depressive disorders actually represent the #1 mental health issue among seniors. But depression and its many iterations consistently go unrecognized and untreated among seniors, a clear sign that more vigilance is needed to identify and sufficiently treat symptoms of depression before they escalate and potentially lead to more serious outcomes, such as major depressive episodes, self-destructive behaviors, and even suicide.
Various lifestyle factors among seniors can act as powerful catalysts for depression, from declining physical abilities to the loss of friends and loved ones. However, the emphasis on seniors maintaining independence actually works against them in this case, making it less likely affected seniors will ask for or seek out the help they need in any sort of timely manner.Clearly, seniors and society as a whole can do better. So as we work to further the discussion about seniors and mental health, understanding these early warning signs and the many available tools and outlets for effectively dealing with mental health concerns is a crucial first step towards ensuring longer and more fulfilling lives for seniors.
Early Warning Signs
There’s a strong and very direct correlation between declining mental health and worsening physical health. So beyond just changes in mood, feeling sad or lonely, or deriving less joy from certain activities, paying less attention to personal grooming and appearance, changing eating or sleep patterns, or withdrawing from family or social activities should all raise concerns and not go unaddressed if noticed.
Important warning signs to look for in order to identify mental health concerns in seniors include:
Persistent sadness
Trouble falling asleep or sleeping too much
Decreased socialization
Loss of interest in usual activities
Excessive worrying
Irritability
Feeling worthless, helpless or hopeless
Changes in appetite
Crying spells
Trouble focusing, remembering or making decisions
Declining personal care and appearance
7 Ways Seniors Can Improve Mental Health
Although seniors might be uniquely vulnerable, they are not helpless when it comes to combating mental health concerns. So whether it’s going on the offensive and taking preventive measures, or just being aggressive about soliciting help and support, using all available tools and resources is key to feeling better faster and continually cultivating an environment in which seniors are empowered and vigilant when it comes to ensuring their own mental health.
Challenge the Mind: Spend time reading and/or writing, studying a foreign language or other subjects, playing an instrument, or doing puzzles
Get Physical: Take regular walks, make exercise an important part of life, and enjoy physical activities where possible
MEMORY C ARE COMMUNITY
Our Auberge Communities support, engage and encourage the whole individual providing residents with a homelike environment and improved quality of life.
istock.com/gorodenkoff
Rehabilitation at a Skilled Nursing Facility: What To Expect
After a hospitalization for an illness, injury, or surgery, people sometimes undergo rehabilitation at a skilled nursing facility. Here, we go over what to expect.
A hospital visit often isn’t the end of the road for medical treatment after an illness, injury, or surgery. Many people must move on to a skilled nursing facility (SNF) for temporary additional skilled medical support and rehabilitative care. The SNF environment can be crucial, as services and support at home may not be enough to help a person recover and return to their normal level of functioning. This article guides families, showing what you can expect when entering a skilled nursing facility for rehabilitation and skilled care following hospitalization, including the initial transition and the routines within the facility.
Transferring to a skilled nursing facility for rehabilitation
The process of transferring a patient to a SNF starts early, typically with a discharge plan while the patient is still in the hospital. This discharge plan includes assessing whether the patient needs further skilled nursing support and whether a SNF is appropriate. This is also the point where the patient and their family may get involved in choosing the specific SNF that the patient transfers to.
The initial transfer
Medical transport is standard when transferring to an SNF, and Medicare may even cover the cost if it is deemed medically necessary. If they can safely do so, patients may also be able to travel with family members instead.
Handoff information
The hospital’s discharge plan includes essential details about the patient’s medical history, current health, medications, and ongoing needs. This information is shared with SNF staff early to give them time to prepare and ensure a smooth transition.
When patients arrive at the SNF, a nurse will typically review any hospital instructions and ensure the patient’s needs are met from the beginning. Immediate steps may be necessary to make the patient comfortable, especially if transport is difficult or stressful.
Initial meetings
Within the first few days of admission, multiple meetings and assessments will occur, starting with a welcome and facility orientation. A care conference will also take place, and the patient’s health status and medication history will be considered to develop a tailored rehabilitation and care plan.
Inside the facility
Skilled nursing facilities are designed to be as homelike as possible. They include private and semiprivate rooms, often with bathrooms. Patients can bring personal items to make the rooms feel more familiar.
Patients also have plenty of freedom and shared spaces to connect with others and feel more relaxed. Such approaches help to promote independence while giving patients the support they need to recover.
What families should bring
Important things to bring include:
Current medications and any required medical equipment.
Health insurance cards, ID, advance directives, emergency contacts, and any other important information.
Clothes and accessories.
Personal care items, like a toothbrush, toothpaste, and hairbrush.
Tools for hobbies, like knitting.
Items for entertainment, including electronic devices like phones or tablets.
Items to increase comfort, like the patient’s pillow from home.
Things to leave at home include:
Perishable food.
Large amounts of money or expensive items.
Sharp objects like scissors and knives. products or alcohol.
Pets.
Daily and weekly routines
Routines vary depending on patients; some will need more practical support, more skilled nursing care, or longer therapy sessions. Key types of therapy include physical therapy, speech and language therapy, and occupational therapy.
Despite differences between patients and types of therapy, SNFs promote regular daily routines that give patients enough rest, free time, and social connection. Meals are typically served in a common dining area, offering an additional social connection between patients.
Although routines vary by patient and facility, a typical day could look something like this:
The patient wakes up and is assisted with basic morning routines, like a bathroom visit and dressing.
A nurse visits to help with medications and medical care, including wound care.
Breakfast, with as much or as little support as needed.
Some time to rest before tailored therapy sessions.
Lunch, with as much or as little support as needed.
Therapy sessions may continue after lunch if needed.
Then there is time for dinner and some social connection.
Assistance is provided again at bedtime to ensure the patient can rest well and that all their needs are met.
Independence is encouraged throughout the patient’s stay, and they are also taught how to continue rehabilitation once they leave the facility and return home.
Professionals and their roles
Important professionals at SNFs include the following:
Social workers: These professionals can help with challenges around finances and insurance while easing the concerns of family members. They can also be important in the transition back home by assisting patients in understanding their options and what to expect.
Nursing staff: Registered nurses (RNs), certified nursing assistants (CNAs), and other nursing staff are responsible for tasks like medication management, wound care, care coordination, health monitoring, and personal care. They’re also closely involved in teaching patients how to care for themselves once they leave the facility.
Medical staff: These doctors are the primary care providers at a SNF. They’re responsible for physical exams, medical orders, and the patient’s care plan while in the facility.
Specialized therapists: There are also trained and specialized therapists, including physical and occupational therapists. These individuals provide specialized therapy that helps people return to their previous activity level after illness, injury, or a surgical procedure.
Other staff members may also be present, including administrative staff, patient representatives, a nutritionist, and food service workers.
How families can be involved
Families can be involved in many parts of the process, including the initial discharge from the hospital and transfer to the SNF. Families are important, as they’re a source of consistency and help ensure that staff at the SNF have all the information needed to care for the patient adequately.
A crucial approach for families is to understand the patient’s medical history, health status, and needs as best they can while the patient is in the hospital. This information will help families better advocate for the patient.
Being involved in their loved one’s SNF care also ensures that family members understand the patient’s needs as they change. This allows them to support the patient during their stay at the SNF and encourage any necessary rehabilitation exercises once the patient has returned home.
Senior care facility rules and requirements vary based on company-specific policies and state-level regulations. The content above represents common guidelines but may differ from a particular facility’s policies or requirements. To learn the regulations that apply in your state, contact your local Oasis Senior Advisor www.oasissenioradvisors.com.
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Tips for Redecorating Your Space
Being inside during winter is the perfect time to do a little redecorating of your space with these easy tips.
These tips for redecorating your space will make you feel refreshed in your happy place.
Winter offers the perfect opportunity to refresh your home and create a cozy, inviting environment. With a few simple adjustments, you can make your space feel new and festive without a major overhaul. Here are some easy and budget-friendly redecorating tips to try this season.
Include Seasonal Decorations
Bring the spirit of winter indoors by incorporating seasonal decor. Think about adding string lights, candles, and evergreen garlands to create a warm, festive ambiance. You can also incorporate winter-themed items like snowflake decorations or rustic wooden accents for a cozy touch. For spring, consider adding small houseplants for some greenery or incorporating fresh flowers.
Rearrange Furniture and Decor
Sometimes, a fresh look is as simple as moving things around. Try rearranging your bookshelves, swapping out art pieces, moving lamps, or repositioning small tables and plants. This can make your space feel refreshed and give you a new perspective on familiar surroundings.
Refresh Your Throw Pillows and Blankets
Updating your pillows and blankets is an easy and affordable way to transform your living room or bedroom. Opt for winter-friendly textures like faux fur, knits, or velvet in warm, rich colors to add a seasonal vibe. Using a modern pattern, like a geometric design, can make your space feel updated and new.
Add Life with Plants
Houseplants can bring life to your space, even in winter. Move your existing plants to new spots for a fresh look, or add new ones, like succulents or hardy ferns, to complement your decor. Winter is also a great time to start planning your garden (or indoor plants) for the upcoming season. Many gardening centers have seed-starting kits that are fun to incorporate into your home to get you ready for spring.
Incorporate DIY Decor
Channel your creative side by making your own decorations. Use ideas from previous craft blogs like creating custom paint-by-number art, handmade candles, or scrapbook-style photo displays. These projects add a personal touch and give you something to enjoy while staying indoors.
Create Cozy Corners
Design a reading nook or a dedicated relaxation space by adding a comfy chair, a small side table, and a soft lamp. This can become your go-to spot for enjoying a book, writing in a journal, or sipping hot tea in the winter.
With these easy redecorating tips, you can make your home feel fresh and inviting during the winter months. Small changes can go a long way in brightening your space and lifting your spirits during the colder season. For more inspiration, visit the CapTel blogwww.captel.com.
Understanding Pain: Why Do We “Pick The Scab?”
The following information is from a great book meant for the non-physician to help resolve their own back problems. The book is by Stuart McGill PhD and is called “Back Mechanic: The secrets to a healthy spine your doctor isn’t telling you.”
I highly recommend the book if you have or are suffering from low back pain. The end goal is to remove the stressors and spare your spine with proper movement and strengthening exercises.
“Many back pain sufferers would experience a huge breakthrough in their recovery if they only realized that it was their flawed movement patterns that kept them pain-sensitive. Much like a scab forming on our skin, our backs are constantly trying to patch and heal themselves. However, by continuing to repeat harmful movement patterns in our daily lives, we cause re-injury. We are es-
sentially “picking the scab.” It is unreasonable to expect the body to heal if we continue to provoke it in the same way that led to the original injury. Continued provocation of pain sensitizes the nerves so that the pain is triggered with even less stimulation. Remove the provocative motions and we can find the solution.
Here’s how pain sensitivity works: people increase their sensitivity through repeated stressful and painful loading. These muscles and joints are loaded with sensors: pain sensors, pressure sensors, force sensors, chemical sensors. Some detect carbon dioxide; some detect pain, some sense histamine for inflammation. Human joints are packed with sensors that relay position and movement information to the brain. These signals travel along the sensory nerves. Along the highway of nerves, there are checkpoints or “gates,” at junctions. According to the Gate Theory of Pain, the idea is to flood the checkpoint with “good information,” in other words, signals associated with pain-free movement. In this way, there is no more room for the pain signals as they are crowded out.
Try this: close your eyes and find the tip of your nose with your finger like in a roadside sobriety test. You are using kinesthetic sensory organs that run throughout your arm to navigate. These sensors alert the brain as to the position of your forefinger in relation to your nose. The sensation of this simple pain-free motion dominates the information traffic on your sensory nerves with feel-good kinesthetic sensory information that identifies position, length, and force.
Finding and repeating pain-free motions in your back will cause the remaining painful activities to hurt less. Read the previous sentence again – it really is that important.
By discovering and ingraining positive movements for your back, you will find that the pain often dissipates and then disappears entirely. This is because when we remove pain triggers and stop “picking the scab” we give our tissues a chance to rest, heal and regenerate. Simultaneously our sensors for pain are actually being desensitized. Master this, and you have mastered your back pain.
For those of you that have a known type of injury, a name to attach to your condition, your personal recovery strategy should always begin with avoiding the aggravating posture for your spine is the key to getting yourself back on track.
Various symptoms of back pain have a distinct and known cause. Injuries can
PAIN >>page 54
Alta Mira II offers one & two bedroom apartment homes for those 55 & older. Alta Mira II is a non-smoking community that was constructed with special features for those who may be deaf or hard of hearing. Alta Mira II offers an array of amenities and social activities for its residents. Income restrictions apply.
Bell Tower Place is a non-smoking community offering elegant one & two bedroom apartment homes. Located in a quiet, residential neighborhood you are still situated in close proximity to all the modern conveniences you will need to live an independent, maintenance-free lifestyle.
Cedar Glen offers spacious one & two bedroom apartment homes centrally located in Wauwatosa, just 10 minutes from all of your shopping & dining needs. A variety of activities, 24-hour emergency maintenance and on-site management allow for the independent lifestyle you deserve! Income restrictions apply.
Granville Heights offers one & two bedroom apartment homes in a non-smoking community. Centrally located, you will have easy access to churches, grocery stores, restaurants and more while enjoying a relaxed, maintenance-free lifestyle within the community. Income restrictions may apply.
High grove offers luxury one adn two bedroom independent senior apartments located on the Woodland Ridge Campus. Our spacious apartmetns incldue a patior Our non-smoking community is the perfect place to call home.
Hill Crest, located on the Woodland Ridge Campus offers centrally located one adn two bedroom apartment homes fo rthe independent senior. In close proximity to all of your shopping, dining and entertainment needs, our social activities will have your social calendar full year-round. Income restrictions may apply.
Located on the Woodland Ridge Campus adjacent to the Towering Woods Nature Conservancy, Crestview offers one & two bedroom apartment homes in a non-smokin, pet-friemdly (restrictions apply) community. Enjoy an indepdendent lifestyle with 24-hr. emergency maintenance available. Income restrictions may apply.
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JOURNALING FOR SENIORS:
A Path to Mental Wellness and Emotional Clarity
By Kim Lima
Maintaining mental wellness becomes just as crucial as physical health as people age. Seniors often face unique challenges such as loneliness, memory decline, and emotional stress stemming from life transitions like retirement, loss of loved ones, or changes in mobility. One effective yet simple tool that can support senior mental wellness is journaling. Writing regularly in a journal can provide emotional release, improve cognitive function, and enhance overall wellbeing.
This blog will explore journaling’s importance for seniors, its mental health benefits, and practical tips for starting and maintaining a journaling habit.
The Psychological and Emotional Benefits of Journaling
Journaling serves as a therapeutic practice that allows seniors to process their thoughts, feelings, and experiences. It provides a sense of structure in daily life and fosters emotional clarity. Here are some specific benefits:
1. Reduces Stress and Anxiety
Writing down worries and frustrations helps seniors offload their emotions rather than suppressing them. Research shows that expressive writing reduces stress hormones and provides a calming effect on the mind. Journaling can be a safe space for seniors to express fears about aging, health concerns, or personal struggles.
2. Enhances Memory and Cognitive Function
Engaging in written reflection stimulates cognitive processes such as recall, problem-solving, and critical thinking. Keeping a daily or weekly journal can help seniors track memories, organize thoughts, and maintain mental agility. Writing about past experiences also allows them to revisit and cherish significant life events.
3. Provides Emotional Healing and Self-Reflection
Journaling helps seniors process unresolved emotions and find closure in difficult experiences. Many older adults experience grief, regret, or nostalgia; putting these thoughts into words can promote emotional healing.
4. Boosts Mood and Encourages Gratitude
A gratitude journal, where seniors note things they are thankful for daily, can significantly enhance mood and overall happiness. By shifting focus to positive experiences, seniors can develop a more optimistic mindset and reduce feelings of sadness or loneliness.
5. Strengthens Self-Identity and Purpose
As people age, their societal, family, and personal life roles often shift. Journaling allows seniors to redefine their sense of self, record personal achievements, and reflect on life lessons. This helps maintain a strong sense of identity and purpose.
JOURNAL>>page 43
Journaling Methods for Seniors
Journaling is a flexible and personal activity—there are many different approaches seniors can take to make it enjoyable and meaningful:
1. Free Writing
Also known as stream-of-consciousness writing, this method involves writing whatever comes to mind without worrying about structure, grammar, or coherence. It is a great way to release emotions and clear the mind.
2. Guided Prompts
For those who struggle with writer’s block, using journaling prompts can help. Some useful prompts include:
What are three things I am grateful for today?
What advice would I give my younger self?
What is a memory that always brings me joy?
istock.com/ Jacob Wackerhausen
What are my hopes for the future?
3. Memory Journaling
This approach focuses on writing about past experiences, childhood memories, or significant life events. It helps seniors preserve their legacy for future generations while also exercising their memory.
4. Gratitude Journaling
A simple yet powerful practice, gratitude journaling involves writing down positive experiences, blessings, and things to appreciate each day. This technique is highly effective in boosting happiness and reducing stress.
5. Creative Journaling (Poetry, Letters, and Art)
For seniors who enjoy creativity, incorporating poetry, storytelling, letter writing, or even drawing into their journals can make the experience more engaging and therapeutic.
Tips for Seniors to Start and Maintain a Journaling Habit
Starting a habit can seem daunting for seniors new to journaling. Here are some practical tips to make the process easy and enjoyable:
1. Choose a Comfortable Format
Journaling doesn’t have to be traditional pen and paper—digital journaling apps, audio recordings, or even video diaries can be effective alternatives for
those who prefer technology.
2. Start Small
A few sentences or bullet points per day are enough to build consistency. Seniors should focus on writing a little each day rather than aiming for long entries.
3. Create a Routine
Setting a specific time for journaling, such as morning reflections or bedtime writing, can make it easier to develop a habit.
4. Use a Special Notebook or Journal
Having a dedicated, beautiful, or personalized journal can make the process more inviting and enjoyable.
5. Join a Journaling Group or Class
Some senior centers and community programs offer group journaling sessions, which can provide motivation and social interaction.
Conclusion
Journaling is a powerful and accessible tool for senior mental wellness. It offers emotional release, cognitive stimulation, and a way to preserve cherished memories. Through free writing, gratitude journaling, or memory reflection, seniors can experience greater clarity, peace, and purpose.
Encouraging older adults to journal can significantly improve their mental well-being, providing them with a meaningful and rewarding practice that enriches their golden years.
To learn more visit www.missioncreekseniorliving.com.
Journaling is a common non-pharmacological tool in the management of mental illness, however, no clear evidence-based guideline exists informing primary care providers on its use. We seek here to present this synthesis that may begin to inform future research and eventual evidence-based guideline development.
Similar to anything else that is prescribed, journaling as an intervention has several complexities which are important to consider when using this tool.These complexities include variables such as what is written, instruction provided on how to journal, duration of a journaling session and the optimal number of journaling sessions needed to see improvement.
Discover the Advantages of Tudor Oaks Senior Living Community!
Embrace Spring’s Bounty
As winter fades into memory, FoodTrients, the premier food, health, and wellness website, welcomes the vibrant resurgence of spring with open arms and a palate primed for the season’s freshest offerings.
istock.com/Halfpoint
While today’s food markets may offer a semblance of yearround availability, there’s an undeniable allure to the locally sourced bounty that emerges in spring. As the chill of winter recedes, local markets teem with the vibrant colors and crisp flavors of spring produce, beckoning both seasoned chefs and culinary novices alike to explore new realms of taste and nutrition.
FoodTrients founder Grace O, with her wealth of expertise in the intersection of food and health, unveils a tantalizing array of spring vegetables that embody her FoodTrients philosophy as well as the essence of the season—each bite a testament to the rejuvenating power of nature’s bounty.
As we bid farewell to the trials of winter, let FoodTrients be your trusted guide on the journey of culinary health and wellness. Here are a variety of spring vegetables Grace O recommends that are especially sweet and delicious:
Asparagus
There was a time not long ago when fresh asparagus was a harbinger of spring and it had a very short season, from April to May. Now it’s available year-round (from Peru), but there’s something about local spears that deliver the promise of spring. You’ll find asparagus from pencil-width to thicker than your thumb. The thick spears are especially good roasted. The thin ones are great in salads and stir frys. Nutritionally, asparagus is low in calories and contains 18 percent of the RDI for vitamin A and 12 percent for vitamin C.
Fiddleheads
Fiddleheads are tightly curled young ostrich fern shoots. They are not grown commercially, but are foraged and have a short season, so they are considered a delicacy. They’re typically available only at specialty grocers and farmer’s markets, so when you see them, buy them. Fiddleheads must be carefully trimmed and boiled to remove their bitterness and bring out their delicate, delicious flavor. Because they have small traces of toxins when eaten raw, fiddleheads need to be cooked. They taste like a cross between asparagus and broccoli, while some people compare them to mushrooms.
Lettuce
Every kind of lettuce imaginable is available year-round in supermarkets. But farmer’s markets have an even wider selection in spring when the greens are harvested locally. All kinds of lettuce are easy to grow in the ground or in pots and can be harvested a few leaves at a time for that night’s salad. All lettuce has practically no calories but adds color and crunch to salads.
Radishes
Pungent, crunchy, and perfect for snacking, radishes are usually eaten raw in salads and on relish trays. Try grilling or roasting them for a little different taste and texture. Radishes are especially delicious when purchased fresh from the farmer’s market, which often features heirloom or unusual varieties. They’re easy to grow yourself with some types ready to harvest in less than a month. The vegetable has few calories, is low in carbohydrates, and has a low glycemic index level, but it is rich in several vitamins and minerals.
Ramps
Ramps are delicate, wild leeks. They have an oniony-garlicky flavor that becomes milder when sautéed. Their season is brief, just a few weeks in the spring. You probably won’t find them in the produce section of your local supermarket, so grab them when you see them at farmer’s markets.
Rhubarb
Looking like pinkish-red celery stalks, rhubarb has a tart flavor that works in both sweet and savory dishes. It’s available in the frozen section year-round, but it’s available fresh in the spring. It’s one of the few vegetables that’s a perennial, so if you try growing it at home, you can harvest rhubarb year after year from
It has a small amount of vitamin C and a good amount of vitamin K, which is essential for blood clotting and building bones.
Sorrel
An herb with a tangy, lemony taste, sorrel works well in salads or soups. It’s easy to grow and it’s one of the first greens to pop up in early spring, making it extra-welcome after a long winter. The abundance of antioxidants in sorrel is highly effective in removing harmful free radicals from the body and its antipruritic nature helps relieve itching skin sensations caused by allergic conditions like eczema, psoriasis, acne, and sunburn.
Spinach
Available year-round, but it’s extra-sweet and tender in spring. It’s great raw in spinach salads or instead of lettuce in a sandwich. It’s also enjoyed sauteed, in savory pies, and for creating dips. A nutrient-rich food with few calories and practically no carbohydrates, spinach is an excellent source of vitamins A and K, as well as magnesium, iron, and calcium. You can also get a good amount of fiber, a bit of protein, and potassium from this leafy green vegetable.
Try these easy and delicious recipes starring spring vegetables. To see the complete article and list of spring vegetables and recipes click here:
Spinach Salad with Rhubarb Vinaigrette
6 servings
Most people don’t quite know what to do with tart rhubarb except pair it with strawberries in a pie, but here it becomes a sweet/sour dressing to enhance another star of spring, baby spinach. You can find bagged, triple-washed spinach at the market, which makes it super convenient. This is an excellent entrée salad with protein from the eggs, chicken, cheese, and pecans. The avocado and the oil provide healthy fat.
Ingredients
Vinaigrette:
2 cups chopped fresh or frozen rhubarb
1/2 cup sugar
1/4 cup white vinegar
3/4 cup avocado oil
3 Tbs. grated onion
1-1/2 tsp. Worcestershire sauce
1/4 tsp. salt
Salad:
6 cups fresh baby spinach
6 oz. of cooked chicken breast, shredded
½ cup crumbled blue cheese
1 firm, but ripe avocado, peeled and cut into chunks
1-to-2 hard-boiled large eggs, chopped
1/3 cup pecan pieces
Directions
In a saucepan, combine rhubarb, sugar, and vinegar; cook over medium heat until the rhubarb is tender, about 6 minutes. Discard the pulp, reserving about 6 Tbs. of juice.
Pour juice into a jar with tight-fitting lid; add oil, onion, Worcestershire sauce, and salt. Shake well. Refrigerate for at least 1 hour.
Just before serving, combine salad ingredients in a large bowl. Add the dressing and toss to coat.
Sauteed Radishes with Tarragon
Makes about 6 side servings
If you’ve never tried radishes cooked, this is the dish! In spring, at farmer’s markets and in stores with good produce departments, look for colorful ‘Easter egg’ radishes, which come in bunches of red, pink, and purple. Try beautiful red and white elongated ‘breakfast radishes or white, spicy icicle radishes. Or mix up several varieties of radishes.
Ingredients
1/4 cup unsalted butter, cubed
3 pounds radishes, quartered (about 4-5 cups)
3 Tbs. white wine or water
1 tsp. minced fresh tarragon or 1/4 teaspoon dried tarragon
1/4 tsp. sea salt
Fresh ground pepper to taste
Directions
In a Dutch oven, heat butter over medium heat.
Add radishes; cook and stir about 2 minutes.
Stir in wine; increase heat to medium-high. Cook, uncovered, until radishes are crisp-tender, 8-10 minutes.
Stir in tarragon, salt, and pepper.
For more information and recipes visit www.FoodTrients.com.
those who live alone. Assisted living communities provide around-the-clock supervision by trained professionals. This guarantees that the residents are safe no matter what time of day or night it is. In addition, residents also have access to optional emergency call pendants with systems in place so that care staff can quickly provide emergency assistance if needed.
For seniors who require medical assistance due to their mobility issues, assisted living communities provide easy access to expert medical care. The staff at these facilities are experienced in helping seniors manage their conditions and will work closely with them to ensure that they receive the best possible care. This includes providing medications on schedule, arranging for transportation to doctors’ appointments, and providing physical therapy or other treatments as needed.
istock.com/Jacob Wackerhausen
How Assisted Living Can Help Manage Health, Mobility & Independence
As we age, our health and mobility can begin to decline, making it difficult to manage our daily lives. Assisted living communities provide a safe and secure environment for seniors to maintain their independence and quality of life. In this blog post, we’ll explore the various benefits of assisted living, from managing mobility issues to managing healthcare and finances. We’ll also discuss how assisted living can improve the quality of life for seniors. Read on to learn more about how assisted living can help seniors manage their health, mobility, and independence.
The Benefits of Assisted Living for Seniors with Mobility Issues
Assisted living is an increasingly popular option for seniors with mobility issues, as it provides them with assistance to maintain their independence and health. There are many benefits to choosing assisted living for seniors with mobility issues. These benefits include increased safety and access to medical care; improved quality of life and social interaction, and greater convenience.
Safety is a primary concern for seniors with mobility issues, particularly
In addition to these practical benefits, assisted living communities also offer a comfortable environment where seniors can enjoy a higher quality of life than they may have previously had due to their limited mobility. Residents benefit from daily social interaction with peers who share similar interests. Seniors also benefit from activities such as exercise classes tailored to those with limited mobility levels.
Finally, assisted living provides convenient access to everyday necessities such as food preparation and housekeeping services that may otherwise be difficult or impossible for those with limited ability to move around independently. These services allow seniors the freedom of not having to worry about mundane tasks while still enjoying an independent lifestyle in the comfort of the home they choose.
What Services are Offered in an Assisted Living Facility?
Assisted living facilities provide a variety of services to help seniors manage their health, mobility and independence. These services typically involve personal care, medical assistance, recreational activities and social interaction.
Personal Care: Assisted living facilities offer assistance with daily activities such as dressing, bathing, grooming and eating. They also provide medication reminders, coordinate doctor’s appointments and arrange transportation for those who need it.
Medical Assistance: Many assisted living facilities have nurses on staff who can monitor vital signs and administer medications as needed. They may also provide telehealth services to connect residents with doctors virtually for diagnosis or treatment.
Recreational Activities: Assisted living facilities often offer recreational activities such as group fitness classes or outings to local attractions that help seniors stay
ASSISTED<<page 55
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Reconnect With Conversation
Not too many years ago, funny stories, life changing conversations, serious topics and creative ideas all took root on the front porch. After the chores were done, it was the place for family and friends to gather and share their experiences of the day whether good, bad or otherwise. It seemed that no one was lonely because there was a place to gather and talk.
The true art of conversation has changed from the warm exchange of face to face encounters to a form of isolated interaction. Today the advanced technologies of hundreds of cable channels and internet conversations seem to connect us to the world without using the true skills and courtesies of conversing. The opportunity to enjoy that type of front porch conversation is in jeopardy. If you grew up enjoying the freshness of discussion with lemonade in you hands… you understand what is missing in today’s electronic forms of interaction. It’s interesting to note that early in the morning local restaurants have attracted the “Front Porch Gang” as have retirement communities.
The lifestyle of a retirement community is by design a front porch gathering place. One of the main reasons a person decides on joining a community is for social opportunities – a.k.a the good old fashion front porch conversations.
Recently at Tudor Oaks Retirement Community after a workout in the fitness class, a long time resident invited a soon to be resident to enjoy a cup of coffee and a chat. “It was so nice to have someone to talk with, just like the days when we used to chat on the front porch” was the follow up comment by the newcomer. She looks forward to reviving the art of fun conversations as she finalizes her plans to move into the community. She shared “It has been so quiet in my home, I look forward to talking with people again I can hardly wait to move in.”
Retirement communities routinely offer the opportunity to come together and share ideas and learn about new ones. Most offer educational seminars on a variety of topics to help spark conversations and interactions on timely topics that are key in keeping the lines of communication open. If you look in the right place, the Front Porch is still buzzing with lively, informative conversation. Use the new technology of today to help you reconnect with friends and family you have lost contact with, and then invite them to join you on the Front Porch.
Get involved in the community
Volunteering your time or talents to your community can be an incredibly rewarding experience that can help cultivate social wellness. Not only will you have the chance to feel good about helping people in need, but you can also begin to bolster relationships with others in your community that share a common goal.
Make new connections
Indulging in a new hobby or leisure activity is a fun and engaging way to meet new people and enhance your social wellness. Find activities that you enjoy – or have always wanted to try – and use them to surround yourself with others who share your interests. Whether it’s a book club, dance class, or hiking group, getting out of your comfort zone and putting yourself out there may prove socially beneficial for you and others.
Need more social activity ideas? Check out these healthy hobbies to help you stay physically and mentally fit here.
Stay true to the old saying, “make new friends, but keep the old.” Another social wellness tip is to nurture existing relationships with friends and family members that you appreciate. Staying in touch with these important people over the phone or in person can help deepen your bond and provide opportunities for mutual support.
Independent living is for people who can take care of themselves, but want the convenience of someone else to do the cooking and cleaning.
Many older adults in the U.S. prefer independent living communities to home ownership. That’s because unlike living in a home of their own and taking care of many daily responsibilities, independent living communities afford seniors a more carefree lifestyle. Independent Retirement Communities are for active adults who want to live life to the fullest. Community living provides the opportunity to enjoy maintenance free living, financial security, fitness programs, healthy dining, socialization and educational sessions. Mowing the grass, shoveling the snow, repairing the kitchen faucet or paying real estate taxes
can become a thing of the past. Before you can make a decision it is important to understand what senior community life is all about.
Some seniors have been misinformed and believe that Independent Retirement Communities are for “old folks” who belong in nursing homes, or need daily care. This is certainly not true. Independent Retirement Communities offer the best in senior living options and keep seniors young at heart. Research shows that the more active and social you are, the longer you live, and the healthier you remain.
Independent Retirement Communities are more affordable than you ever imagined!
If you add up the cost of annual repair and maintenance on your home, along with taxes, lawn care costs, utilities, etc, you might find that living in an Independent Retirement Community is the same cost or less! Retirement communities offer wide range of amenities to enhance your lifestyle. Indoor/outdoor swimming pools, recreation centers, exercise rooms, libraries, craft rooms, laundry services, housekeeping, and transportation are all possible options. On campus restaurant style dining, cafés and bistros can take the work out of meal preparation as well as offer a chance to dine with friends.
Retirement communities offer wide range of amenities to enhance your lifestyle.
Independent Retirement Communities increase socialization and offer the opportunity to make new friends! From the moment you arrive, the sense of community and togetherness is apparent. Although there is plenty of time for relaxation in your own apartment there are also many activities designed to bring residents together -- women’s groups, men’s groups, bridge clubs, fitness groups, craft classes, book discussion groups, and many more options…you name it, it’s probably available!
Another benefit is transportation. Some seniors enjoy driving for many years, and others prefer not to drive especially during inclement weather. Either way, you will feel right at home using your own car or enjoying the luxury of door to door service. Transportation to the grocery store, doctor appointments, and local shopping malls is available.
Adult children feel great about their parents choice to live in an Independent Retirement Community. They love knowing that if anything happens, help is not far away. The fact that so many people are looking out for their parents safety and health gives great peace of mind. The level of activity and sense of community is second to none.
istock.com/Jacob Wackerhausen
FINDING FREEDOM IN SENIOR LIVING:
How Communities Promote Independence
For seniors, moving into a community can be a considerable change. Sometimes, they’re afraid it will take away their independence and freedom. However, the purpose of senior living is to keep its residents active while respecting their autonomy. How Senior Living Promotes Independence
Maintenance-Free Living
What seniors can do and what they want to do aren’t always the same. If they can maintain their home, that doesn’t mean they want to spend their retirement doing household chores. In senior living, they’re free to spend their days as they’d like without being responsible for upkeep. A community team is there for maintenance, housekeeping, and repairs when needed.
Mark Your Calendar!
Social Opportunities
“SPRING INTO WELLNESS” HEALTH FAIR
As seniors age, sometimes their social circles shrink. Friendships with colleagues may fade once they enter retirement, and opportunities to make new friends happen less often. Loneliness is common among older adults, especially those who live alone. Loneliness can lead to anxiety and depression and contribute to feeling less independent. In a community, seniors are around others their age. Arts & crafts activities, aerobics, local outings, and game nights promote connecting and socializing.
Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health Fair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The event includes free health screenings such as blood pressure checks, diabetes testing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and raffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or lcardinale@milwaukeecatholichome.org to learn more.
Wellness Programs
Staying active is critical for seniors to support their mobility and independence, but living alone is not always easy. In senior living, wellness programs designed to help the mind, body, and spirit are offered with attention to residents’ well-being. Those can be group exercises, yoga, meditation, or any activity prioritizing health. Trained professionals ensure safety and support for everyone.
Amenities
When seniors live alone, there’s a chance they may give up activities they once enjoyed and become inactive. Communities encourage participating in activities. Senior living homes can have outdoor gardens, fitness centers, and salon and spa services. Local transportation for day trips, appointments, and convenience store runs may be offered. Amenities help seniors live an active, fulfilling lifestyle with proper support.
Security for the Future
No matter your seniors’ needs, senior living offers the care and support they’ll need, even in the future. If their needs change over time, a community adjusts how to care for your loved ones’ health and well-being.
Celebrating Independence Every Day
In senior living, independence isn’t just encouraged – it’s celebrated. Senior living offers a balance between assistance and autonomy. With compassionate support available, seniors can confidently embrace each day with the assurance that their well-being is a top priority.
For more information on how senior living promotes independence, visit www. OasisSeniorAdvisors.com.
The Link Between Unrecognized Stress and Sleep Issues
Are you dreading losing an hour of sleep and the disruption that comes with the start of daylight saving time on March 9? Dr. David D. Clarke, MD, has a list of steps people can take to improve their sleep for Sleep Awareness Week (March 9-15) and World Sleep Day (March 14).
The Link Between Unrecognized Stress and Sleep Issues
Dr. Clarke is president of the Association for Treatment of Neuroplastic Symptoms, a nonprofit dedicated to ending the chronic pain epidemic by promoting awareness of diagnosis and treatment of these conditions. Neuroplastic symp-
toms are medical conditions generated by changes in nerve circuits in the brain that can be traced to the long-term impact of stress, including from childhood trauma; mental health conditions such as depression, anxiety, and post-traumatic stress; and suffering directly or indirectly from violence.
“Look for sources of stress that you might not fully recognize,” Dr. Clarke says. “Often these are linked to the long-term impact of Adverse Childhood Experiences. A good screening question is: If you learned that a child you care about was growing up exactly as you did, would you feel sad or angry? If so, why? Then consider whether you have stress from these experiences such as personality traits (low self-esteem, excessive self-criticism), current triggering issues that are linked to the past, or strong negative emotions that only appear occasionally.”
Here are Dr. Clarke’s 8 Steps to Improve Sleep:
1. Maintain a consistent sleep schedule, going to bed and waking up at the same time each day.
2. Establish relaxing bedtime routines such as reading, taking a warm bath, or practicing relaxation techniques.
3. Optimize your sleep environment, keeping your bedroom cool, dark, and quiet.
4. Turn off screens (phones, tablets, computers, TVs) at least an hour before bedtime.
5. Avoid heavy meals, caffeine, and nicotine close to bedtime.
6. Exercise regularly, but complete vigorous exercise at least a few hours before bedtime.
7. Limit naps to 20 or 30 minutes and avoid napping late in the day.
8. Manage stress by practicing techniques such as deep breathing, meditation, or mindfulness.
Finally, seek professional help if you need it. “If you consistently have difficulty sleeping or experience symptoms of a sleep disorder (such as insomnia or sleep apnea), consult with a health care professional or a sleep specialist,” Dr. Clarke says.
Note: Dr. Clarke’s new podcast “The Story Behind the Symptoms” is now available at Symptomatic.Me and on Spotify, Apple, and YouTube, with new episodes available regularly.
istock.com/:microgen
Embracing Change
Spring is here and you’ve decided your home may be too large, too costly to maintain, too difficult to maintain, too unsafe without expensive safety features to meet your needs, too far from transportation, or too far away from shopping centers and medical offices. Your home has become an inconvenience and now you’ve decided to buy or rent a smaller home or apartment.
It’s a good time to make your next move. Now that the weather has become warmer it makes it easier to get around searching for your next residence.
It’s a challenge to make the move to a new place after all the years you’ve spent creating and taking care of your current home. If you own your home and plan to sell you might want talk to your realtor about a Competitive Market Analysis so you can estimate a selling price. If you are renting and you need some advice on your move you can always find a moving coordinator to help you make the transition. Of course, many people simply choose to rely on family and trusted friends to help them make a move. You’ve spent your life helping them out, now it’s their turn to help you. We’ve put together some moving tips that should make your move easier.
Seems pretty simple, but consider many things. Would you like to be close to family, friends, shopping centers, healthcare facilities? Will you need to use transportation other than your car? Will you have access to recreational activities? Do you want to climb flights of stairs? Do you want maintenance-free living? Is it secure and safe? Do you need assistance with daily activities? Can you keep your pet? Research new home alternatives long before you make your move. Spend time in the area where you plan to move and get answers to all your questions.
Whether you are moving to a smaller home, apartment, or senior residence you need to downsize your possessions. Sort through your belongings and keep what you absolutely need. Go to the least used rooms and areas first. Sort only a few hours at a time to avoid being overwhelmed. At this time you should create a floor plan of your new living space showing each room and the placement of each piece of furniture. Take measurements of each room. Make a note of doors, windows, outlets. Take measurements of your furniture. Give the remaining items to family and/or friends. Think about having an estate sale, a tag sale or donating belongings to charities (many charities will pick up the items at your home). Keep in mind space limitations. Let family members know what you plan on taking with you. Make a schedule of the times when you expect to have family members, friends, or charities pick up the items. Clearly label all items, use colored stickers to mark what will or will not go to your new home. This will help you remember what goes where when you begin packing.
If you plan on selling your home it’s time to make minor repairs and note major repairs which you should report to your realtor. Small repairs make the home look well cared for and usually cost little time and money. These details make a difference in how the buyer views the home. Itemize cosmetic changes such as fresh paint or new carpets. The home looks ready to move into. Be sure to keep up the exterior maintenance of your home. Remove interior clutter. All of these tips create a favorable impression on a buyer. Renters make sure your apartment is clean and contact your apartment manager to discuss what time your apartment will be shown. Contact your utility companies and let them know what day you plan to move. Fill out change of address forms for the post office seven to ten days before moving day.
TREND <<page 5 you love doing.
If you choose to incorporate ideas from the 30-30-30 trend into your current weight loss efforts, it should be a part of a comprehensive approach to healthy lifestyle habits, eating well, exercising regularly, and finding/giving support to others trying to lose weight. Benefits will vary from person to person, and the method may not work for everyone. Be sure to consult your physician if trying a new weight loss plan.
About TOPS®
TOPS Club Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.
Today there are about 65,000 members, including men, women, and international members who join chapter meetings online, with thousands of chapters in all 50 states and Canada. TOPS also has an online program for people who might prefer that model or who live too far to attend in-person chapter meetings. Online resources include news and information from the health and inspirational community, meal planning ideas, workouts, chapter resources, and more.
Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $70 USD per year, plus nominal chapter fees. The longer you’re a TOPS member, the more you save through reduced renewal rates. Visit www.tops.org, or call 800-932-8677 to learn more about TOPS and to find a local chapter.
an invasive, cutting surgical procedure involving removal of all or part of the vitreous humor and replacement with an electrolyte saltwater solution. “Because this procedure has a significant risk of bleeding, infection and cataract formation, most patients were typically told to forego surgery and ‘just live with it.’ Now, however, there is a new option. Vitreolysis is a non-invasive, quick, painless, outpatient laser procedure that may reduce or eliminate floaters that are significantly distracting enough that they affect your comfort and ability to perform tasks,” says Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center.
Are you a candidate for treatment?
“If it has been confirmed that your floaters are not a sign of something more serious, yet they are significantly distracting enough that they affect your comfort and ability to perform tasks, you may be eligible for vitreolysis,” notes Paskowitz. “The best candidates are patients who have had their floaters for at least six months. Not all floaters, however, are suited for laser treatment. Your eye care specialist will conduct a comprehensive dilated eye examination to determine if vitreolysis is appropriate for you. If yes, the procedure is typically covered by insurance.”
More information
The doctors quoted above are partners at Eye Care Specialists, one of the state’s leading ophthalmology practices. They offer free booklets and handouts on AMD, cataracts, glaucoma, diabetic retinopathy, floaters & flashes, Vitreolysis, low vision, etc., by calling 414-321-7520 ext. 207 or visiting www.eyecarespecialists.net. Eye Care Specialists provides care at three area offices in Milwaukee, Wauwatosa and West Allis.
trying to compensate for a perceived lack of nourishment. When in reality, we need to adjust the macro (carbs, protein and fat) ratio of our meals instead of simply consuming more calories.
Mind Hunger: Many of us have complex thoughts related to eating habits. Spending time reflecting on why we crave specific foods or are resistant to making certain changes can be the first step in breaking unhealthy patterns we learned growing up, in a previous relationship, etc.
Heart Hunger: An internal surge of emotion can trigger binges or a period of severe restrictions. Both are equally unhealthy. So seeking solace via recreation we enjoy or by talking with family, friends and/or a mental health professional are positive alternatives to attempting to silence sadness, anger, frustration or disappointment with too much (or not enough) food.
Can you recall having felt one of these hungers recently? I’m always happy to lend a listening ear in our comment “chats” every month.
VISION <<page 13
HUNGER <<page 15
EXERCISE <<page 29
proach to your nutrients. Reinvent the way you eat by eliminating or limiting processed and packaged foods, and instead load up your plate and your life with whole foods like vegetables, fruits, nuts, whole grains, low-fat dairy, whole grains, lean proteins and healthy fats. Research suggests that this way of eating can improve your physical health and protect you against chronic illnesses such as cancer, heart disease and even dementia.
Charter Senior Living’s mission is to enhance the human spirit of our residents, families and employees while serving with heart, purpose and courage – and to have fun while serving. For more information visit www.charterseniorliving.com.
FOCUS<<page 22
aging process itself, can contribute to stress, sleep problems and cognitive issues such as forgetfulness. Too much multi-tasking and screen time, information overload, and concerns about personal health, parents and promotions can lead to a cycle of hurry and worry. For women, hormonal changes can start to affect sleep and emotional health in the mid to late 40s.
Just because issues like these are common, doesn’t mean you have to live with them. Share your concerns and experiences with your physician. Discuss solutions that can positively impact quality of life for you and your loved ones. Being proactive now can significantly affect your health and your personal and professional life going forward.
Family history – Everyone should ask family members for specifics about health issues in the family, including heart, cancer, blood pressure, diabetes, stroke, cholesterol, behavioral health, Parkinson’s and multiple sclerosis. Make a note of the individuals who had certain diseases and where they fit in your family tree. Tell your doctor about any chronic conditions or serious illnesses that parents, grandparents or siblings have experienced.
Screenings and prevention – Once people reach 40, it’s time to get serious about preventing health issues in later life. A healthy lifestyle helps prevent high cholesterol, high blood pressure and diabetes. Yearly physical exams and bloodwork that screen for common and underlying health issues are a must.
Ask your doctor about the screenings you need based on your age, sex, health, medical history and family history. Then make sure to get the recommended tests. Review the results in your electronic medical record, and discuss them at your next doctor’s visit.
Knowledge is power and prevention is the best medicine. Learn about your health, maintain a healthy lifestyle and follow your doctor’s recommendations. You will be much more likely to live a longer, healthier and happier life.
Gilberto Marquez, MD, is an internal medicine physician at the ProHealth Medical Group clinic at S69 W15636 Janesville Road in Muskego. The clinic can be reached at 262-928-7000. Dr. Marquez is fluent in English and Spanish.
SPOTLIGHT <<page 34
Stay Connected with Friends: Stave off the ill effects of loneliness and isolation by remaining in regular contact with friends and loved ones. Technology like FaceTime and Skype make video calling simple and seamless, but there’s always e-mail, sending letters or postcards, and old-fashioned phone calls, too
Take Part in Events & Activities: At senior living communities nationwide, activities programs are specially designed to offer a variety of recreation and social options, which leave seniors feeling more active, involved, and purposeful about their day-to-day lives
Volunteering: Doing good for others is a great way to do good for ourselves, too. Giving time to worthy organizations from the local community helps support causes, but also makes the individual feel valued, appreciated, and more accomplished in the process
Caring for a Pet: Animals offer unconditional love and companionship, and where appropriate, can keep seniors active and more engaged while leading their care. Alternatively, volunteering at a local animal shelter can have a similar effect without the full-time responsibility
Get Help: It’s long past time to defeat the lingering stigmas about mental health and be proactive about asking for help. Medical professionals in both the office and residential setting are trained to recognize warning signs, but can also help expedite proper care for affected seniors. For more information visit www.discoverycommonsbrookfield.com or www.discoverycommonsnorthshore.com.
PAIN <<page 39
be avoided if we avoid the injury mechanism itself. Here’s a recap of some pain avoidance strategies, as well as an introduction of some that will be discussed later. The knowledge in this chapter will provide the foundation that will help you:
Locate and eliminate the cause of your pain- get an appropriate assessment that provides a specific diagnosis.
Increase your consciousness around what movements and postures cause you pain.
Develop replacement postures and movement patterns that enable you to function pain-free.
Stabilize your torso, core, and spine to remove painful spine joint micromovements.
Develop a daily exercise plan that includes walking.
Mobilize your hips.
Learn to create power at the ball and socket joints (hips and shoulders). Learn exercises that are based on patterns of movement: push, pull, lift, carry, lunge, squat, etc.
Make healthy spine choices when sleeping, sitting, or engaging in more demanding activities.
You’re on your way to learning the secrets of a pain-free lifestyle! Let’s make it happen! For more information visit www.mmtmke.com or call (262) 546-4696.
PET <<page 34
What You Can Do
Thankfully, there are easy steps that loving pet parents can take to protect their pets and families from parasites. Our veterinarian team at Silver Spring Animal Wellness Center is ready to help you find the right parasite preventatives to keep your pets happy, healthy, and parasite-free. Here are some steps you can take:
If your pet isn’t on flea, tick, or heartworm preventative, make an appointment with us to create a plan that’s best for your pet.
Schedule regular wellness checkups for your pets.
Give your pet its parasite-preventative treatments year-round.
If you think your pet may have an issue with fleas, ticks, or other parasites, or you need to renew your prescription for parasite preventatives, call our office at (414) 228-7655 to schedule an appointment.
Do Peanuts Reduce the Risk of Heart Disease?
Almost two decades ago, research pointed to the fact that frequently eating peanuts reduces the risk of heart disease. The effects are evident for people of all ages and genders, and even for individuals with various conditions, such as diabetes.
Heart disease is the leading cause of death in the United States and many parts of the world. It is associated with various complications including atherosclerosis, or the build-up of plaque in the walls of arteries. This build-up can narrow the arteries and make it hard for blood to flow through, possibly leading to blood clots, heart attack or stroke.
How Peanuts Help Maintain a Healthy Heart
A 2018 review in Current Atherosclerosis Reports found that nut consumption reduces the risk of dying from heart disease. The study also found that eating peanuts may support healthy blood pressure, cholesterol, and blood vessels.
Another review published in Progress in Cardiovascular Diseases included 25 years of research and showed a strong association between nut intake and decreased risk of fatal and non-fatal coronary heart disease, myocardial infarction, and sudden death. The authors noted that the unsaturated fats, l-arginine, minerals, phenolic compounds and phytosterols in nuts like peanuts appear to be of “paramount importance” for their health effects. They also highlighted that an “estimated 8.3% reduction in risk from coronary heart disease death ensues from each weekly serving (about 30g) of nuts.”
Other studies have found evidence pointing to additional components playing a part in peanuts’ heart-protective powers. Arginine, like that found in peanuts, may improve circulation and reduce heart disease risk. Peanuts are also a good source of vitamin E, which, when consumed in low quantities, can lead to benefits against coronary heart disease. Peanuts and peanut products are unique whole foods that naturally contain phytochemicals. They also contain heart healthy monounsaturated fat, which has been linked to lowering blood cholesterol levels.
active and engaged. They may also host special events like holiday parties or movie nights to encourage social interaction among residents.
Social Interaction: Assisted living communities strive to create an atmosphere of companionship where seniors can make new friends and enjoy meaningful conversations in a safe environment. The facility might organize regular coffee hours or card games so that residents can interact with one another, which helps combat loneliness and isolation that can accompany aging.
Managing Finances and Healthcare Needs with Assisted Living
The cost of assisted living can be a concern for many seniors and their families; but it is important to remember that many assisted living communities provide access to quality care and services at an affordable price. In addition to the personal care and medical assistance mentioned earlier, many facilities offer financial planning programs tailored specifically to their needs. These programs can help seniors manage their finances by providing budgeting advice, helping them find ways to save money on medications or other medical expenses, and assisting them with long-term planning for retirement.
Managing healthcare needs is another important aspect of assisted living. Most communities provide 24-hour access to on-site care staff who can monitor vital signs and administer medications as needed. Many communities also offer access to preventive care such as flu shots and health screenings, as well as physical therapy services designed to increase strength and mobility. Furthermore, some assisted living facilities may have recommendations for local hospitals or specialty clinics that provide convenient access to specialist care when needed. Assisted living communities strive to ensure that all residents have access to the best possible healthcare available in order to maintain their independence for as long as possible.
Finally, assisted living offers a wide range of benefits that help seniors manage their health, mobility and independence while keeping finances in check. With personalized care plans tailored specifically for each resident’s needs, these communities are an ideal environment for older adults seeking a safe place where they can age gracefully while receiving the highest quality of care possible.
Assessing the Effectiveness of an Assisted Living Facility on Senior Quality of Life
Assessing an assisted living community on their effect on senior quality of life is essential for determining their value to the elderly population. Quality of life can be measured in a variety of ways, including physical, mental and emotional well-being, social interaction and support networks. Physical assessments look at mobility, health conditions and chronic pain; mental assessments consider memory and cognition; emotional assessments include loneliness and depression; social assessments focus on engagement with family members or other residents; and support networks are family members or other close contacts who help seniors manage their day-to-day needs.
Assisted living facilities should strive to maximize senior quality of life by providing services that meet the physical, mental, emotional, social and support network needs of each individual resident. They can do this through assessment tools that identify areas where assistance may be beneficial. For example, nurses may assess mobility limitations due to limited strength or balance issues when designing an individualized care plan. Additionally, they can provide educational resources to promote cognitive function or create activities tailored to each individual’s interests. Finally, they can offer counseling services to address any feelings of isolation or depression related to aging.
In conclusion, assessing the effectiveness of an assisted living facility on senior quality of life is essential for ensuring that seniors are able to stay as independent as possible while still receiving the care they need. By identifying areas where assistance may be necessary and providing personalized services tailored to each resident’s needs, assisted living facilities can make a real difference in improving senior quality of life. For more information visit lumiamequon.com.
Meghan’s Memory Minute: Food for Thought
How to Boost Your Brain
Looking for an easy way to boost your brain and memory? Certain foods are good for your brain and can help keep this vital organ healthy as well as assist in improving memory and concentration. Grab a cup of coffee and find out more! Coffee. The caffeine and antioxidants in coffee can support brain health. Caffeine may improve various aspects of brain function including mood, attention, and general mental function.
Blueberries. Blueberries provide many health benefits. They have anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases. In fact, some antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells.
Oak Park Place offers Assisted Living and Memory Care with all the features you expect in a place to call home.
Individualized services, life-enhancing amenities, and compassionate, professional staff are the foundation of all we do.
Choose from a range of spacious studio and one-bedroom apartments with assistance available from staff 24 hours a day, every day.
Independence when you want it, assistance when you need it. Oak Park Place.
