As autumn settles in, there’s a quiet invitation to pause. The air turns crisp, the trees trade their green for amber and gold, and the pace of nature gently reminds us that change is not only natural but necessary. This season offers us a chance to slow down, tend to our well-being, and truly appreciate the health that carries us through each day.
Autumn is also a time of reflection—a reminder that health is not only about discipline and routine, but about balance, gratitude, and enjoying the journey. A brisk walk under falling leaves, a nourishing meal shared with loved ones, or simply a deep breath of cool, clean air—these small moments are powerful acts of self-care.
As you move through this season, I encourage you to embrace wellness in all its forms: physical, mental, and emotional. Allow yourself to savor the beauty of now, while also caring for the strength and vitality that will carry you into the colder months ahead.
And with a new season comes a new event with the Wiscosnin Breast Cancer Showhouse Called Styled Settings. A designer tablescape located in the Pfister Hotels Grand Ballroom. May 29,2026. Please look for ways to help advance breast and prostate cancer research by purchasing a ticket. May this autumn bring you health, peace, and a renewed sense of joy in the journey.
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Amanda Lewis
7 Ways to Maximize Your Calorie Burn in a 30-Minute Workout
By Kaitlin Ahern & Scott Haak PT, DPT, MTC, CSCS
Trainers share their pointers on how to torch more calories and make your workout more effective in a short period of time.
We know getting enough exercise is crucial to good health and a successful weight loss plan. Still, fitting in a sweat session most days of the week can be a real challenge with all the other demands on our time.
The good news? You don’t have to work out for hours to torch a ton of calories. In fact, 30 minutes of exercise a day most days is plenty, per the Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services, as long as it gets your heart pumping and you do a mix of cardio and strength training.
The key to maximizing your calorie burn in just 30 minutes is to increase the intensity, whether by opting for a more challenging activity or making a few sim-
ple tweaks to your routine. Here’s how to get the most out of a quick workout.
1. Choose a More Vigorous Activity
Exactly how many calories you’ll burn in a workout depends on a host of factors, but in general, choosing a more intense activity will have you expending more energy in less time. For example, running at 5 miles per hour (a 12-minuteper-mile pace) torches nearly double the calories of walking at 3.5 mph (a 17minute-per-mile pace), per the Mayo Clinic.
“To maximize the number of calories you burn in a 30-minute period, the main variable is simply intensity. The more intense the exercise and the higher the heart rate, the more calories you burn per minute,” says Cathy Richards, a Maryland-based certified exercise physiologist and fitness coach, and author of Boom: 6 Steps to a Longer, Healthier Life.
Besides running, other super-effective calorie-burning exercises include the following, per the American Council on Exercise (ACE):
Jumping rope
Sprint intervals
Kickboxing
Indoor cycling
Rowing
Stair climbing
You’ll notice these are all aerobic exercises, which tend to keep your heart rate high. “Good old-fashioned steady-state cardio is my favorite way to burn calories,” Richards notes.
2. Add Higher-Intensity Bursts
If you’re new to working out or need to work up to more intense activity, try a moderate-intensity exercise and pepper in bursts of more vigorous movement. For example, add a few sprints or climb a few flights of stairs during your 30minute walk, or pause your treadmill jog to jump rope for a couple of minutes at a time.
These are examples of HIIT, or high-intensity interval training, which involves alternating short bursts of all-out effort with active recovery periods. That might look like 20 seconds of work followed by 10 seconds of rest, or 30 seconds of exercise with 30 seconds of rest, according to the National Academy of Sports Medicine (NASM). You can also work in exercises, like burpees, squat jumps, push-ups, and mountain climbers.
“Using intervals or HIIT is another strategy that helps you increase calorie burn when you can’t handle increased intensity for the entire 30 minutes,” Rich-
istock.com/Liubomyr Vorona
notes.
As its name implies, though, HIIT is high on the intensity scale, so you’ll want o cap a HIIT workout at 15 to 20 minutes, per NASM, leaving time to stretch beforehand and cool down afterward.
Not only is HIIT a calorie-torcher in the moment, but this type of exercise can also help you continue burning more calories after your workout as your muscles recover, according to NASM. That could be why a study found HIIT to be as effective as moderate-intensity exercise for weight loss in healthy adults with obesity, but in less time. The participants who did HIIT over the 12-week research period also saw greater gains in their cardio fitness.
Richards notes, though, that HIIT can put a lot of stress on the body, so it’s not something you should do every day. “I’m in favor of using intervals or HIIT sparingly — perhaps a few times per week,” she says. “It’s good to have a mix of low-intensity long-duration workouts and higher-intensity short-duration workouts in a given week.”
3. Reduce Your Rest Time
Whether you’re doing HIIT or lifting weights, cutting down on the time you spend resting between intervals or sets will increase your active time during your workout and, with it, your calorie burn.
“Standard rest time can be anywhere from 45 seconds to two minutes between sets. Maybe take that down to 30 seconds to make things a little more intense,” says Jim White, RDN, an exercise physiologist and owner of Jim White Fitness & Nutrition Studios in Virginia.
Rest time is still important during hard workouts, White stresses. But the faster you can get back to work, the more movement you’ll be able to pack into your half-hour time frame.
Bojana Galic, a certified personal trainer based in Santa Monica, California, recommends working in supersets, where you perform two exercises backto-back with no rest in between. For example, you do 30 seconds of squats followed by 30 seconds of push-ups, then a rest. “This can help you accomplish more exercises while conserving as much time as possible,” Galic notes.
4. Grab Some Weights
Adding weight to any kind of 30minute workout, whether it be a cardio exercise or strength-building circuit, can get your heart pumping faster, which increases your calorie burn.
For example, walking while wearing a weighted vest that’s 15 percent of your body weight can boost your overall calorie burn by 12 percent, according to ACE. Similarly, adding weight (or more weight, if you’re already training with it) to strength-focused exercises like lunges and deadlifts will engage more muscles, bumping up your effort and calorie burn.
Bonus: Training with weights can help you preserve lean muscle mass while you’re losing weight, which is a boon for your metabolism, body composition, and overall health. “A 30-minute strength-training workout doesn’t burn as many calories during the workout itself, but it’s an investment in building muscle that increases your calorie burn all day,” Richards says.
5. Do Compound Movements
“Whenever I’m working with clients who only have time for short bouts of exercise, I like to focus on compound movements,” White says, explaining that these are exercises that work multiple muscle groups at the same time.
Positive Tips for Emotional Wellbeing
Knowing how to take care of your emotional health will play a big role in your overall wellness.
Knowing how to take care of your physical health is a relatively simple formula: regularly visit your doctor, eat healthy, exercise, and so on. But knowing how to take care of your emotional health is a more challenging concept, since monitoring our emotions may not seem as straightforward as looking out for physical symptoms of injury or illness.
Fortunately, there are plenty of things you can do to get in touch with your emotions and foster positivity in your life! And since mental and physical health are connected, there’s actually some overlap between these two sets of healthy habits.
Practice gratitude
How often do you take time to look around you and appreciate the good things in your life? When you eat, do you savor the flavors and textures? When you’re outside, do you appreciate the beauty of nature? Try starting a gratitude journal and make a habit of writing one thing you’re grateful for every day. Connect with others socially
Surrounding yourself with love, friendship, and laughter is one of the best ways to fill your cup emotionally! Being socially connected comes with lots of benefits — physical, mental, and emotional. Join a local club or volunteer group and regularly stay in touch with friends and family, near and far. If you or someone in your life has hearing loss, you can use CapTel captioned telephones to stay connected!
Try mindfulness or meditation
It can be difficult to figure out how to take care of your emotional health when you’re busy all the time. But even if you have just five minutes to spare a day, you have time to meditate! Meditation comes with emotional benefits like the power to reduce stress, anxiety, and other negative emotions. Here are some quick mindfulness exercises you can experiment with. It can be as simple as five minutes of breathing exercises or going for a distraction-free walk.
Eat mood-boosting foods
When your body feels good, your mood usually gets a boost too! There are certain foods that are healthy for us and can release feel-good compounds like serotonin in your body and brain. Try adding some mood-boosting foods to your regular diet, like oatmeal for breakfast, a handful of nuts for a snack, and berries in a smoothie.
Get enough sleep
When we’re tired, it can make our emotions feel a lot closer to the edge. Being sleep-deprived can also impact your ability to handle things without getting overwhelmed, which could lead to unmanaged chronic stress over time. One of the benefits of a good night’s sleep is improved mood and the ability to regulate our emotions more effectively, so this is an important habit to cultivate! Use these tips for better sleep, like limiting screen time at night.
Exercise regularly
This is another one of those fantastic lifestyle habits that bring benefits to us physically, mentally, and emotionally! Regular exercise offers short-term emotional boosts and long-term protection from mood disorders like anxiety and depression. And it doesn’t have to feel like a chore! Check out these ideas to make exercise fun.
Look for silver linings
It’s not always easy to find the positive in a situation. But if you make a habit of looking for those silver linings even when you’re in the middle of a tough time, it can really help you mentally reframe things! If you feel yourself having a lot of negative thoughts, ask yourself if there’s a positive side or anything you can learn from what you’re going through.
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To qualify, users need: • Hearing loss • Internet connection
• Landline telephone service
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Protein on a Budget: Recipes to Power You Through the Day
By Maggie Thorison, TOPS Club
When you’re working to make more nutritious choices, protein is your friend. It’s not a magic bullet or wonder nutrient (those don’t exist), but in general, prioritizing lean protein in your meal plan helps you feel fuller and more satisfied. But isn’t protein expensive? It’s true certain forms of protein, like supplements (powders, bars, etc.) and organic, grass-fed meats, can be on the pricier side. But there are also plenty of budget-friendly options.
Tuna in Avocado Power Bowls
Prep time: 10 min. Total time: 10 min. Servings: 1
· 1 large ripe avocado, halved and pitted
· 3 oz. pouch tuna in water, drained
· 1 T. red onion, finely chopped
· 2 T. cucumber, diced
· ¼ c. cherry tomatoes, halved
· ½ T. fresh cilantro, chopped
· 1 t. lime juice
· Salt-free seasoning blend, to taste
· Black pepper, to taste
1. Carefully cut an avocado lengthwise, then scoop out a little bit of flesh from both halves to create room for the tuna filling. Chop the scooped avocado and set aside.
2. In a medium bowl, combine the drained tuna pouch, red onion, cucumber, cherry tomatoes, cilantro and chopped avocado.
3. Drizzle lime juice over the tuna mixture and gently toss until well combined. Season with salt-free seasoning blend and black pepper to taste.
4. Spoon the tuna mixture into the avocado halves.
Per serving: 414 calories (261 from fat), 29 g total fat (4 g saturated fat), 35 mg cholesterol, 315 mg sodium, 22 g carbohydrates, 14 g fiber, 1 g sugar, 20 g protein.
Mashed Black Bean Melty
·
Prep time: 10 min. Total time: 25 min. Servings: 2
· 1 c. black beans, drained and rinsed
· 2 T. bell peppers, diced
· 2 T. red onion, diced
· ½ t. cumin
· ¼ t. chili powder
· ¼ t. garlic powder
· 2 corn tortillas
· 1 t. olive oil
2 T. reduced-fat cheese, shredded
· Salt-free seasoning blend, to taste
· Black pepper, to taste
1. Preheat oven to 350°F.
· Salsa and 2 T. avocado slices, for serving (optional)
2. In a bowl, mash the black beans with a fork, leaving some chunks for texture.
3. Mix in peppers, onion, cumin, chili powder, garlic powder, salt-free season-
Top Ten Ways for Aging Adults to Remain Healthy and Fit
On the latest edition of her podcast, health, and wellness expert Beth Linder-Moss discussed ways to get and stay healthy while getting older. These are the top ten ways.
1. Regular Exercise: Prioritize physical activity as part of your daily routine. Exercise promotes better health and increases mood as well as cognitive function. Try to find workouts that suit your personal abilities and preferences.
2. Find Fitness Friends: Cultivate a supportive network of fitness companions. Participating in community exercise groups or walking with a friend not only boosts motivation for exercise but also provides social interaction.
3. Accommodate Physical Limitations: If mobility is an issue, aim for exercises that accommodate your physical condition. Seated exercises like chair aerobics and chair yoga can be great options.
4. Choose Enjoyable Activities: Regular exercise doesn’t strictly mean traditional gym workouts. Beth suggests finding activities you enjoy, from pickleball and golf to using household items like water bottles or cans for resistance training.
5. Prioritize Mental Health: Remain mindful of the psychological benefits of physical activity. Exercise helps reduce stress, enhance cognitive function, and improve your overall mood.
6. Socialize More: Participating in group activities provide both health and social benefits. Engage in social activities that also involve physical movement.
7. Eat a Balanced Diet: Aim for a variety of foods in your diet. Concentrate on incorporating more vegetables, whole grains, proteins, and remember to keep well-hydrated.
8. Healthy Sweet Alternatives: If you have a sweet tooth, it’s important to choose healthier alternatives. Options like chia seed pudding can satisfy your craving while providing nutritional benefits.
9. Value Sleep: Consider the significance of quality sleep. Regular physical activity can aid in achieving a more restful sleep, contributing to better overall health.
10. Embrace a Holistic Approach: Consider your health and wellness wholly, including regular exercise, mental health, diet, social activity, and adequate rest. Bringing all these elements together can contribute to healthy aging.
The Beth Linder-Moss podcast can be heard on: Apple Podcasts, Spotify, SoundCloud, LibSyn, TuneIn, Boomplay, Audacy, deezer, and her website https://bethlinder-moss.com.
Learn More from Beth Linder-Moss
Listeners eager for more insight can follow Beth on TikTok, where she shares various workouts, exercise routines, and nutrition advice. Her book, “Think Healthy, Be Healthy,” is available on Amazon and through Beth’s website, https://bethlinder-moss.com, as well as traditional bookstores.
Stronger Together: How Relationships Shape Well-Being
Connections That Promote Well-Being
Strong, healthy relationships are important throughout your life. Your social ties with family members, friends, neighbors, coworkers, and others impact your mental, emotional, and even physical well-being.
“We can’t underestimate the power of a relationship in helping to promote well-being,” says NIH psychologist and relationship expert Dr. Valerie Maholmes. Studies have found that having a variety of social relationships may help reduce stress and heart-related risks. Strong social ties are even linked to a longer life. On the other hand, loneliness and social isolation are linked to poorer health, depression, and increased risk of early death.
As a child you learn the social skills you need to form and maintain relationships with others. But at any age you can learn ways to improve your relationships.
NIH funds research to find out what causes unhealthy relationship behavior.
Researchers have created community, family, and school-based programs to help people learn to have healthier relationships. These programs also help prevent abuse and violence toward others.
What Is Healthy?
Every relationship exists on a spectrum from healthy to unhealthy to abusive. One sign of a healthy relationship is feeling good about yourself around your partner, family member, or friend. You feel safe talking about how you feel. You listen to each other. You feel valued, and you trust each other.
“It’s important for people to recognize and be aware of any time where there is a situation in their relationship that doesn’t feel right to them or that makes them feel less than who they are,” Maholmes advises.
It’s normal for people to disagree with each other. But conflicts shouldn’t turn into personal attacks. In a healthy relationship, you can disagree without hurting each other and make decisions together.
“No relationship should be based on that power dynamic where someone is constantly putting the other partner down,” Maholmes says.
If you grew up in a family with abuse, it may be hard as an adult to know what healthy is. Abuse may feel normal to you. There are several kinds of abuse, including physical, sexual, and verbal or emotional. Hurting with words, neglect, and withholding affection are examples of verbal or emotional abuse.
In an unhealthy or abusive relationship, your partner may blame you for feeling bad about something they did or said. They may tell you that you’re too sensitive. Putting you down diminishes you and keeps them in control.
In a healthy relationship, however, if you tell your partner that something they said hurt your feelings, they feel bad for hurting you. They try not to do it again.
Abuse in an intimate relationship is called domestic or intimate partner violence. This type of violence involves a pattern of behaviors used by one person to maintain power and control over someone that they are married to, living with, or dating now or in the past. A pattern means it happens over and over.
In an unhealthy or abusive relationship, you may not be allowed to spend time with family, friends, and others in your social network. “One of the signs that’s really important in relationships where there is intimate partner violence is that the partner that is being abused is slowly being isolated from family and friends
istock.com/ Jacob Wackerhausen
5 Really Good Reasons To Love Yogurt
Published by Grace O
Ididn’t grow up with a lot of dairy products as a kid back in the Philippines. We drank whole milk made from powdered milk. We certainly didn’t eat much yogurt, so I didn’t develop a taste for it until I went to the Golden Door spa near San Diego. They served plain Greek yogurt with nuts, raisins and wonderful fresh organic berries for breakfast. They would also serve cooked quinoa and chia seeds to mix into it.
Since then, I’ve come to appreciate yogurt and all of the good things it does for you. Here are some good reasons to include some yogurt in your diet:
Healthy gut — Yogurt with active cultures may help certain gastrointestinal conditions, including lactose intolerance, constipation, diarrhea and inflammatory bowel disease.
Great source of probiotics – The probiotics in yogurt can enhance the immune system and balance the flora in your body. When you take antibiotics, make sure you eat lots of yogurt to keep your digestive system on an even keel and prevent
yeast and fungus infections.
Good source of calcium and protein – Calcium is vital for strong and healthy bones. Having enough calcium and vitamin D can help prevent osteoporosis and loss of bone density as we age. Protein is important for building and repairing tissues.
Healthy heart – Yogurt may reduce the risk of high blood pressure.
Satisfying – Eating yogurt can make you feel fuller so you don’t give in to eating too much or eating too many empty calories.
The dairy aisle in your typical grocery store is filled with dozens of brands of yogurt, but many of them are loaded with sugar, cereals and even candy, which pretty much defeat the purpose. Look for yogurt with low sugar and fewer ingredients for the healthiest options. Also, look for organic yogurt from grass fed cows. Grass fed cow’s milk is packed full of Omega-3 fatty acids and vitamins. The flavor and texture are superior and the animals enjoy longer, better lives in pastures instead of factory farms.
In the last few years, and especially at the Natural Products Expo, I’ve observed interesting flavors that contain less sugar—even savory varieties! For instance:
Blue Hill yogurt is made from the organic milk of grass fed cows and comes in Sweet Potato, Beet, Carrot, Parsnip, Tomato and Butternut Squash flavors. Think of using these as dips and sauces as well as for healthy snacking.
Dreaming Cow yogurt is distinctive for its cream at the top. Besides plain, this silky, full fat yogurt comes in flavors like Vanilla Agave, Maple Ginger, Strawberry Pomegranate, Honey Pear, Blueberry Cardamom, Dark Cherry Chai and Peach Mango.
Tarté is an Asian-style yogurt that’s made by caramelizing milk and sugar before culturing—a French-Vietnamese technique. The result is a light, sweet tangy taste and creamy texture. Their unique flavors include Green (macha) Tea/ Honey, Strawberry Guanabana, Acai/Blueberry, Mango/Coconut and Pomegranate/Goji.
Siggi’s skyr (Icelandic style yogurt) is all natural and made from the milk of grass fed cows raised without hormones. Siggi’s contains very few ingredients and 25 percent less sugar than most yogurts you find at the market. The yogurt is strained to make even the non-fat rich and creamy. It comes in vanilla and berry flavors.
Yogurt follows the Indian and Mideastern tradition of yogurt without the addition of sugar and fruit. Sohha is made in New York City with only three ingredients: locally sourced milk, probiotic cultures, and sea salt. This yogurt has a super rich, creamy consistency, perfect for adding in ingredients like diced
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cucumber with lemon and garlic, or toasted pine nuts with a little extra virgin olive oil and poppyseeds. It’s a whole new way to enjoy yogurt!
While the majority of leading yogurt flavors are sweet, the growing popularity of savory flavors is the sign of a new trend in this big category.
Try this recipe from my just published book, The Age Beautifully Cookbook: Exotic Fruit Salad with Yogurt and Granola and you’ll see how I was won over by this delicious breakfast. It’s my own version of the one I enjoyed so much at the Golden Door.
This breakfast (or power-packed snack) has lots of protein from low-fat Greek yogurt, and vitamins from the fruits and seeds. You can add spices–such as nutmeg, cardamom or allspice–and nuts. Instead of the exotic fruits such as fresh jackfruit, jujubes and rambutans (available at Asian markets and some specialty stores or at www.melissas.com) that the recipe calls for, you can always use blackberries, strawberries and bananas.
Exotic Fruit Salad with Yogurt and Granola
Serves 4-6
Here’s a protein-packed, vitamin-filled way to grab a healthy snack or start your morning. You can add spices, such as nutmeg, cardamom, and allspice (about ⅛ tsp. each), and nuts. Instead of exotic fruits you can use grapes, blackberries, strawberries, and/or bananas. The Omega-3 fatty acids in the flaxseeds are great for your arteries and heart. Oats and fiber are both known to reduce cholesterol. The exotic fruits in this recipe are full of antioxidants and vitamin C, which helps the body resist infection and aids tissue regeneration. The probiotics in yogurt can help digestion and bolster the immune system. Cinnamon can lower blood sugar levels.
Ingredients
2 cups oats
⅓ cup maple syrup
½ cup flaxseeds
¼ cup sesame seeds
1 tsp. cinnamon
Pinch of salt
1 egg white (organic, free-range, or Omega-3-enriched)
⅓ cup fresh lemon juice
2 Tbs. maple syrup
½ cup sliced fresh figs
½ cup cubed fresh pineapple
½ cup sliced and seeded jujubes
½ cup sliced fresh jackfruit sections
½ cup peeled, sliced kiwis
½ cup peeled, halved, and seeded rambutans
2 cups plain, low-fat Greek yogurt
Procedure
Preheat the oven to 325 degrees.
Make the granola: Toast the oats on a large, rimmed baking sheet for 6–10 minutes, being careful not to let them burn. Reduce the oven temperature to 275 degrees. Warm the maple syrup in the microwave for 1 minute or until it is thin and runny. Toss with the oats, flaxseeds, sesame seeds, cinnamon, and salt.
Whisk the egg white and fold it into the granola mixture. Using a slotted spoon, transfer the granola to a parchment-lined or nonstick baking sheet. Leave any excess liquid behind. Bake at 275 degrees for 1 hour or until dry and crisp. Cool.
While the granola is baking, make the dressing: toss the lemon juice with the maple syrup and refrigerate for at least 1 hour.
FoodTrients Benefits for This Recipe :
– AiAnti-inflammatory: Reduces the inflammation process in cells, tissues and blood vessels, helping to slow aging and lower the risk of long-term disease.
Ao – Anti-oxidant: Prevents and repairs oxidative damage to cells caused by free-radicals.
IB – Immunity-booster (including Anti-Bacterial): Supports the body’s resistance to infection and strengthens immune vigilance and response.
Grace O
GRACE O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks – The Age Gracefully Cookbook, The Age Beautifully Cookbook, and Anti-Aging Dishes From Around the World. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 30 years in the healthcare industry. https://foodtrients.com.
Remember, the best yogurt for health is the one that meets your individual nutritional needs and preferences. Consult with a healthcare professional or registered dietitian for personalized guidance.
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.
The Best Exercise Program for Each Decade of Your Life
We all know being physically active is beneficial, even if we don’t heed the advice.
Yet we may not always be clear about the best way to stay active as we age. Not all exercise programs are fitting for all people. Where someone is in their lifespan influences their best exercise program, and knowing what the right program is can help ensure the benefits are maximized.
“As we age, we can do forms of the same exercise routine, but it should be adjusted depending on what our bodies need for that decade in our life,” explains Jennifer Scherer, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. “A high-impact jumping working in your 30s may not affect your joints like it would in your 60s. However, that does not mean someone in their 60’s can’t do high-intensity workouts.”
According to the Centers for Disease Control and Prevention (CDC), regular
physical activity is one of the most important things you can do for your health. Not only does it help prevent health problems, but it will help keep people more mobile and able to do daily activities as they age. The CDC recommends that adults get at least 150 minutes per week of moderate-intensity exercise (i.e., brisk walking) and two days per week of strength training.
Scherer explains that most workouts can be scaled up or down depending on the individual. A 20-year-old and a 70-year-old can do the same workout as long as modifications and adjustments are made to fit the individual’s needs for that session. Going to a personal trainer is helpful because the fitness professional can take the guesswork out of the workout and ensure you are getting an appropriately challenging workout for your age and ability. Going to a general workout group class or working out alone in a gym limits the personalization of the exercise and can lead to injury if the workout is not done correctly.
Here is the best exercise program for each decade of life:
The 20s and 30s
Include high impact, high-intensity interval training, strength training, core, flexibility, and stretching. Additionally, add in low impact, slow, steady state, yoga, and Pilates. Those in this age group who are healthy enough and don’t have co-morbidities should be able to do anything they want regarding fitness.
The 40s-50s
Work on a plan that includes high-intensity, low-impact, strength training, core, flexibility, and stretching. High impact can be done by those in this age group, provided they don’t have joint pain or other issues that would prevent them from doing so. At this age it is moving is important and should be a priority.
The 60s-70s
This age group is ideal for focusing on low impact, low-moderate intensity, depending on the individual. Include walking, daily movement, strength training, stretching, and core exercises. The intensity levels are dependent on the individual.
“We need to remember that not all exercise programs are fitting for every age span,” added Scherer. “It’s important to be mindful of how our bodies change as we age and give them the appropriate level of challenge in a workout for that season of life.”
There are many compelling reasons to start exercising at any age, including improved physical health, enhanced mental and emotional well-being, and a longer, more independent life.
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COFFEE BAR Open Monday through Friday 8:00AM-11:00AM Coffee and assorted teas, occasional bakery items. Open Monday through Friday 8:00AM - 3:00PM COMPUTER LAB
Become an OASIS Fitness Center Member for $15 for City of Milwaukee Residents and $25 for Non-Residents. Membership fee is valid for one year from purchase date. Fitness Center equipment includes compressed air resistance machines, treadmills, ellipticals, exercise bicycles, rowing machines, and free weights.
Open Monday through Friday, 8:00AM-3:00PM.
Questions? Contact:
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12 Ways To Help You Stick To Your Fitness Journey
Embarking on a fitness journey might be thrilling at first but after the initial excitement wears off people often end up abandoning their goals.
A lifestyle change requires a lot of self-discipline and consistency in order to keep going even when life gets in the way.
Turning exercising and healthy eating into enjoyable habits will set you up for success and help you stay on track.
Ashleigh Tosh from Goal Getters by MuscleFood.com said: “Despite our best intentions, many of us struggle with following through a diet or exercise routine.
“The most common mistakes that people make when embarking on their fitness journeys are setting unrealistic goals and not being consistent - slow and steady really wins the race when it comes to adapting healthy habits.
“Relying on motivation alone will not get you very far because it can be very fleeting, instead you should establish a regular fitness routine that works well with your lifestyle and isn’t too hard to follow.”
Here are top 12 tips that will help you to stick to your fitness journey from the Goal Getters by MuscleFood.com team:
1.Set realistic goals
You’ll set yourself up for disappointment and failure by having unrealistic expectations. It’s important to accept that change doesn’t happen overnight and starting with small and achievable targets will inspire you to keep going and reach your ultimate fitness goals.
2.Find workouts that you enjoy
To make exercise as enjoyable as possible, experiment with different workouts and identify your fitness preferences. If going to the gym is not your thing then there are plenty other physical activities to try out. For example, if you like dancing then you may take up Zumba classes or if you love spending time outdoors then you may enjoy hiking or jogging.
3.Be adaptable
Although sticking to a plan is important, you should also allow for some flexibility on your fitness path. Life can sometimes interfere with your routine, but that doesn’t have to stop you on your tracks. If something comes up or you’re not feeling your best, reducing your typical hour-long workout to a brief 15-minute burst session is better than doing nothing.
4.Track your results
Measuring your performance and seeing the progress will keep you motivated and ensure you’re on the right track. Don’t focus too much on the number on the scale as it doesn’t always reflect real progress. Instead you could take body measurements and progress photos, keep a fitness journal or track calories to evaluate progress.
5.change It Up
The reason why many people give up on their fitness goals is because they get into a rut. It’s good to mix up your workouts from time to time in order to bring diversity into your routine.
6.fuel Your Workouts With A Healthy Diet
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MDs Offer Tips To Make The Most Of Your Next Eye Exam
By Cheryl L. Dejewski
One of the best ways of improving your health is to plan regular check-ups—with your doctor, dentist and eye care specialist. However, many of us procrastinate thinking, ‘if it isn’t broken, why fix it?’ Or, we are hesitant about what to do or ask. But, regular checkups not only protect your body—they help your wallet by keeping future health costs to a minimum,” says ophthalmologist Brett Rhode, MD. He and his partners at Eye Care Specialists provide the following tips to help make the most of your next visit to an eye doctor (or other physician).
Reasons to Schedule
According to Daniel Ferguson, MD, an ophthalmologist who treats thousands of patients each year, “Poor vision or changes to your sight should not be dismissed. Have regular eye exams every two years and schedule an appointment right away if you notice concerns.” These include:
• Foggy, fuzzy or blurred vision
• Sensitivity to light and glare
• “Starbursts” around lights
• Holding items closer to view
• Needing brighter light to read
• Fading or yellowing of colors
• Difficulty judging stairs or curbs
• Difficulty seeing to drive at night
• Vision affects ability to do tasks
• Vertical lines appear wavy
• Dark or blind spots in vision
•Glasses and prescription changes don’t improve your vision
When You Schedule
1. Concisely describe any vision problems you know you have.
2. Ask if your eyes will be dilated. Will you be able to drive yourself?
How long will your vision be affected?
3. Ask about cost & payment policies.
Do they accept Medicare, state or any other insurance(s) you have?
What to Bring
Michael Raciti, MD, an eye surgeon who also performs vision-saving medication injection treatment for diabetic patients, recommends that family members attend appointments to help learn and remember exam results and treatment guidelines. He also advises people to bring the following:
Eye & Health-Related Information
• Any existing eye problems
• Previous eye injuries or surgeries
• Your health condition (allergies, chronic problems, operations, etc.)
• Family history of eye problems (glaucoma, cataracts, etc.)
• Any vision-related questions
Your most recent pair of glasses and/or contact lenses. Being able to check what you are used to wearing helps your doctor to determine a new prescription that best suits you.
Any eye-related medication(s) or drop(s) you use. “This helps us evaluate how well it is working or if a change is needed in medication or dosage,” explains Raciti.
Medicare and state or other insurance card(s).
A list of your other medications (oral, injectable, over-the-counter, and herbal). “This is especially important if you take medications for high blood pressure, diabetes, asthma, infections or arthritis, since these may affect your vision and/or adversely react with certain eye medicines,” says medical optometrist David Sc-
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EYE<<page 54
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VOLUNTEER OPPORTUNITIES
Eras
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Understanding Different Types of Massage
Authored by: Total Health Team
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assage is an excellent way to support your health and well-being. If you’ve ever considered getting a massage, but weren’t sure what type to ask for or were overwhelmed by the choices, the therapists at Total Health are here to help.
First, don’t be worried about asking for the right type of massage. Our therapists start by asking you about your needs, if you are feeling any pain, and about other health conditions that could affect you during a massage. From that assessment, we will tailor the session, often combining different techniques, to give you the greatest possible benefits.
The types of massage offered at Total Health New Berlin location are: Swedish or relaxation style. This is a full body massage that provides a feeling of rest or relaxation. It typically uses long strokes and does not target the deeper layers of muscle. Swedish massage is ideal for individuals that do not have any specific body issues to address.
Therapeutic massage. Ideal for people with pain issues in a particular part of
the body, therapeutic massage typically focuses on the problem area and nearby areas of the body that are impacted by the injury. In a therapeutic massage, the therapist will take the time to work into deeper layers of muscle tissue, for example the shoulder, and then explore how to correct muscle issues in the surrounding areas such as the back or neck.
Chair massage. Chair massage can be done either at Total Health or on-site in another location using a specially designed massage chair. This type of massage is much quicker, typically only 10 to 20 minutes. There is no need to undress. In addition to being a good option for people with less time, chair massage is ideal for individuals who can’t lay down for a massage or people with trapezoid, back, or arm issues.
Of course, your session will be customized to meet your needs. We want to ensure you receive the greatest benefits possible from your massage and will assess your needs, combine techniques, and even provide tips for at-home care. We want you to feel your best!
Give us a call 262-251-2929 to schedulewith a massage therapist.
Total Health Nutrition Center, a leader in nutritional education, is thrilled to announce the acquisition ofWisconsin School of Massage Therapy, in Germantown, Wisconsin.
This exciting news brings together two institutions with a shared dedication to providing the highest quality education and a commitment to excellence in the natural health industry.
The Wisconsin School of Massage Therapy has a long-standing history of more than 20 years of providing exceptional training for aspiring massage therapists, and Total Health is excited to welcome its experienced faculty and students into the fold. This acquisition will allow Total Health to elevate the school’s massage therapy course offerings and provide students with an even wider range of educational opportunities within the natural health arena.
If you would like to explore a career in massage therapy please call the Wisconsin School of Massage Therapy to learn more. You can schedule a 1 on 1 tour or sign up for one of our introduction to massage therapy classes. by visiting teh school’s website www.wsmt.org.
The Wisconsin School of Massage Therapy is located at: N112W15237 Mequon Rd Suite 400, Germantown, WI 53022, Visit us at: https://www.wsmt.org/.
Stress and Anxiety Promote Your Chances of Getting Sick
Authored by: Martin Johnson, Founder Total Health Nutrition Center
With all the health and economic concerns relevant to the Covid-19 pandemic, many health and nutrition centers have seen a spike in symptomatic anxiety related problems among their clients. The fact is that feelings of general anxiety, jitteriness, increased brain racing, insomnia, and even panic attacks can occur when the body is exposed to prolonged stress. No doubt we are in uncertain times, so having natural solutions to combat these feelings can prove invaluable.
Combating stress and anxiety issues is one of the best ways to defend against illness and disease.
Due to how stress and sleep deprivation degrades the immune system, combating stress and anxiety issues is one of the best ways to defend against illness and disease. When undergoing chronic, uncontrolled stress, your adrenal glands produce cortisol. Elevated levels of cortisol, often referred to as the stress hormone, have a positive effect on your body but only for short periods of time
when the body is under higher stress. Referred to as the fight-or-flight response, these are times when it’s beneficial for cortisol to be elevated to ensure you are protected from an environmental danger. However, a problem occurs when the concerns and demands of life induce a chronic state of fight-or-flight, keeping cortisol levels consistently high. Cortisol, when elevated for prolonged periods of time, can actually have negative effects on the body, causing a weakened immune response, storage of non-beneficial middle body fat, and sleep disruption resulting in the ability to fall asleep but not stay asleep. This further stresses the adrenal glands. It becomes a vicious cycle.
Eat small portions of protein such as chicken, fish, eggs, and beef with each meal, along with a variety of vegetables.
Reduce sugar and grain intake, and any food that elevates blood sugar levels. This is your first defense in breaking that cycle, since the adrenal glands have to work harder to assist in the metabolism of glucose in the liver. It’s best, therefore, to eat small portions of protein like chicken, fish, eggs, and beef with each meal, along with a variety of vegetables.
It’s also important to supplement a healthy diet and additionally lower cortisol levels by using a variety of natural supplements.
Lower cortisol levels by using a variety of natural supplements such as Seriphos or Ashwagandha Complex. Other beneficial supplements include Drenamin, Ga Adrenal or Adrenergize. Additionally, I personally recommend supplements for calming the mind and overall nervous system. Anxiocalm is a special preparation of Echinacea, a familiar herb with the active ingredient Alkamides, a powerful immune system booster. I also recommend an amino acid called L- theanine that affects levels of certain brain chemicals including serotonin and dopamine, chemicals which influence mood, sleep, and emotions associated with stress. These products are generally safe for all ages. However, I would consult your medical doctor if you are currently on prescription anxiety or anti-depression medications.
In order to better serve you in these stressful times, I’m offering free phone consultations to help you make the best decisions regarding your health and stress concerns, while making sure you get the right supplements for your specific needs. To schedule an interview or order products call 262-251-2929. You can also view our natural health services to see how they can help you combat stress, and keep you healthy throughout this Covid-19 crisis.
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
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Why This Part Of Mindfulness Is Essential
By Ada Ciuca
After enduring what she describes as the cracking open of her heart with her mother’s passing, founder of Solluna, #FeelGoodMovement leader and New York Times bestselling author Kimberly Snyder spent plenty of time thinking about the fragility of life and focusing on healing. More than a year later, as Snyder recounts the experience and speaks of the perspective she’s gained since then, she emphasizes the life-changing powers of redefining wellness.
“We don’t have to wait for something in the future to feel good,” Snyder says. “It’s about tuning in and finding what feels comfortable.” The author and nutritionist is diving deeply into this mentality, using it to propel other women forward through her new Solluna brand — a line that captures a physical component, including supplements and skincare products, as well as a spiritual component through the Feel Good Circle, an empowering community of women learning and growing together.
We caught up with Snyder to discuss becoming more connected with oneself, the importance of mindfulness and her new brand. Here’s what she had to say.
On Her A.M. Mindfulness Practice
“It’s really important to get present in our own bodies before getting pulled outside ourselves in the swirl of social media, emails and outside noise,” Snyder says, explaining that the body is at its most serene and still in cleansing mode during the a.m. It’s a time for taking in energy that supports it and does not weigh it down.
“When we are more present in our bodies, especially first thing, we tend to make better food choices the rest of the day, are more fortified against food cravings, become more confident and less swayed into self-doubt and comparisons, as well as more focused and less scattered,” she adds.
Snyder’s own morning ritual starts with a simple commandment: Don’t reach for your phone as soon as you wake up. Instead, she opts for a three to five minute meditation (her website provides free guided meditation resources), after which she nourishes her body with a glass of hot water with lemon — a practice that supports digestion, as opposed to icy water which would shock the body. She also indulges in two SBO+ probiotics from her Solluna line, which, according to Snyder, feature soil-based organisms (SBOs) much like the ones our ancestors used to get their probiotics.
On the Mindfulness Practice Too Many Ignore
Swearing by meditation is not unheard of for a wellness expert — but there’s one particular part of the meditation practice that Snyder believes more people should open up to. Introspective journaling, or sitting with tougher questions and reflecting on what caused a certain reaction, is a practice many people are unable to commit to.
But, according to Snyder, this practice is integral to learning about yourself and not repeating patterns from the past. “We continue to react and act out patterns based on situations and events from the past, and the stories we tell ourselves,” Snyder says. “If we don’t ask and inquire, we can keep acting out destructive
patterns,
beliefs and not reach our fullest potential of happiness and
On the Connection Between Food and Wellbeing
Another important but often overlooked part of mindfulness? Food, which is oftentimes used as a distraction from being present.
Snyder explains, “In the Western world we tend to have this reductionist approach to food, whether it be about calories, protein, carbs or whatever. It causes us to look at food in a fragmented rather than whole way.” Snyder believes this way of thinking is one of the biggest misconceptions about food — oftentimes reduced to a numbers game, food is actually an energy and should be seen as such.
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“By getting out of calorie counting and simply eating meals centered around whole foods, we can not only naturally reach our ideal weight but also our energy will skyrocket, our skin will start glowing and we will be freed from the misery of dieting and start living out more joy in our lives.”
One of Snyder’s positive energy food go-to’s is her morning Glowing Green Smoothie, featuring spinach, lemon, celery and bananas.
On Her New Solluna Brand
“Solluna is all about community,” Snyder says of her newly launched line that features supplements and skincare, as well as a women’s circle titled the Feel Good Circle.. “I wanted to create a space where women can really come together to rediscover and celebrate their unique wholeness.”
The founder and author, who aims to talk to talk to her community in a way that’s nurturing, personalized and aware, will also debut a new book in February — ”Recipes for Your Perfectly Imperfect Life,” featuring not only healing recipes, but an assortment of life lessons, discussions on getting past body shame and discussions on the emotional parts of being bloated. We can’t wait to start reading! MINDFUL<<page 20
Bone-Building Broccoli & Tahini Recipe
When you think of broccoli, do you love it like I do? Do you bite into a whole head of it and eat it raw, like both of my kids like to do? :) Or on the other hand, do you find it quite mundane and are looking to spruce it up more, so eating it feels less arduous?
In any of these cases, broccoli lover or not, I have a simple but exciting new recipe for you!
What we eat has an immense effect on your energy, physically, mentally and spiritually. This very simple dish is strengthening—in a way where you can build solid bone structure and foundation— without becoming rigid or hardened, in your body or your mind.
Broccoli and tahini are both high in easily assimilated protein and calcium. You can consume them and at the same time not close up your body like more dense foods do, like meat and dairy, and simultaneously promote feelings of beautiful fluidity and flexibility.
The Beauty Benefits of Broccoli
There’s a reason our parents always told us to eat our broccoli as kids!
Broccoli is a cruciferous vegetable, closely related to cabbage, Brussels sprouts and cauliflower— all of which are amazing for you. Broccoli is a great source of dietary fiber, calcium, and vitamin C. In fact, half a cup of broccoli has more vitamin C than half an orange does!
Broccoli is also a great source of antioxidants that protect your body against disease and inflammation. During digestion, a compound in broccoli called glucoraphanin is turned into an antioxidant called sulforaphane. This antioxidant can help reduce your blood sugar levels as well as cholesterol levels. Broccoli also contains lutein and zeaxanthin, which are vital for healthy eyes.
What is Tahini?
If you’ve never heard of tahini before, then let me introduce you to this amazing ingredient!
Tahini is a paste made from ground sesame seeds. It has a rich, nutty flavor and has been enjoyed in many world cuisines for thousands of years. Of course, not only is it delicious, but it’s also super nutritious!
Tahini is naturally high in important minerals like magnesium and calcium, which keep your bones healthy.
5 Stretches and Exercises
That Improve Posture
Most of these stretches and exercises that improve posture can be done while sitting or standing, depending on your level of ability.How often do you stop to think about your posture? With all of the time we spend working at a desk or table, driving, or sitting while watching TV, it can be easy to forget how important posture is to our overall health.
Here are a few stretches and exercises that improve posture that you can implement in your daily routine to help you feel more energized and avoid the pain
that can often accompany poor posture. As with any new physical activity, be sure to check in with your doctor before trying any of these stretches or movements!
Chin tucks
You can try chin tucks while standing or sitting, just about anywhere! Sit up straight, then pull your chin straight back toward your spine. After holding that position for a few seconds, gently jut your chin out in the opposite direction and repeat. This stretch targets the vertebrae in your neck to prevent them from tilting forward, which can cause neck pain and headaches.
Shoulder rolls
This is a mobility exercise you can do practically anywhere. You simply shrug your shoulders forward in an exaggerated motion up toward your ears and then back down, then again in the other direction. Doing this a few times will help reduce stress and tension and improve circulation in your shoulder joints.
Standing forward bend
Standing with your feet a little wider than shoulder-width apart, clasp your hands behind your back and bend over at the waist as far as your shoulders and hips will allow. Even if you can’t stretch very far in this position, it can help stretch out your back, calves, and hamstrings.
Seated side bend
If you’re able, this stretch is typically performed while in a seated cross-legged position. Place your left hand flat on the floor and use your right arm to reach over your head and lean over to your left and then repeat on the other side. If you’re unable to sit on the floor, you can try a variation of this stretch while seated in a chair. This exercise stretches the muscles between the ribs, lengthens the abdominal muscles, and improves flexibility in the spine.
Cat cow
This pose, popular in many styles of yoga, involves curving and arching the spine while in an all-fours position. Inhale and drop your abdomen toward the ground with your chin up. Then exhale, curl your spine, and bring your chin to your chest. This exercise can also be done while standing if that’s more comfortable. Just bend your knees slightly, place your hands on your legs and continue with the movement.
Spending just a few minutes a day working on these stretches can help improve your posture and mobility.
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What Are the Best Clubs?
An active social life isn’t just enjoyable—it’s essential to healthy aging. Whether you’re newly retired or well into your golden years, connecting with others, staying mentally sharp, and pursuing activities you love are key to a vibrant and fulfilling lifestyle.
What’s one of the most powerful ways to foster connection and purpose? Joining a club. For older adults, clubs offer built-in opportunities to meet new people, stay active, and explore interests old and new.
From reading and gardening to fitness and volunteering, the best clubs for seniors can bring joy, purpose, and a renewed sense of belonging.
In this blog, we explore the most popular and rewarding clubs for adults 55 and older, outline the benefits of clubs for seniors, and show how Charter Senior Living’s S.P.A.R.K. programming takes engagement to a whole new level.
The Benefits of Clubs
Clubs aren’t just fun—they’re foundational to a thriving, fulfilling lifestyle in retirement. Take a look at the benefits of clubs for seniors and how they span physical health, mental wellness, and emotional connection:
Mental, physical, and emotional wellness: Clubs keep the mind engaged, encourage regular movement, and provide emotional support through social interaction.
Friendship and connection: Loneliness and isolation can impact well-being. Clubs help seniors stay socially connected and form meaningful relationships.
Lifelong learning: Whether it’s a book discussion or a new hobby, clubs keep curiosity alive and stimulate intellectual growth.
Purpose and joy: Clubs provide structure, give members something to forward to, and foster a greater sense of purpose.
Active living: Clubs built around physical activity, volunteering, or group help seniors stay mobile and engaged with their communities.
Top Types of Clubs
From creative pursuits to active adventures, here are some of the most popular and rewarding clubs seniors can enjoy. With so many options to explore, there’s truly something for everyone—no matter your interests or abilities.
1. Book Clubs
Book clubs are a classic way for seniors to stay mentally sharp and socially engaged. These groups offer far more than just reading—they open doors to connection, conversation, and new perspectives. Here’s how book clubs enrich daily life:
Encourage critical thinking and reflection through guided discussions
Introduce new authors, genres, and ideas that expand horizons
Provide meaningful opportunities for social interaction and shared insights
Whether meeting in person or virtually, book clubs foster a strong sense of community built on the love of reading and learning.
2. Gardening Clubs
Nature has a soothing effect, and gardening clubs allow seniors to enjoy the outdoors while nurturing plants and friendships alike. The benefits of joining a gardening club include:
Offers light physical activity that supports mobility and flexibility
Great Features of an Active Senior Community
Retirement is a time to enjoy the many pleasures of life, including travel, dining, shopping, and other fulfilling activities. In addition, many seniors in their retirement years want to minimize homeowner responsibilities, such as mowing the lawn, fixing the roof and other household tasks.
Moving to an active retirement community offers residents a low-maintenance lifestyle and access to a wide range of amenities, activities, and events. If you want to live in an environment that promotes an active and pampered lifestyle, a retirement community may be an excellent option for you to consider.
Let’s take a close look at 5 great features that active retirement communities offer seniors.
Key Features Of Active Retirement Communities
Access to Many Social Activities
Retirement is a special time, when you can spend your days as you wish. Many retirees take up new hobbies or pursue something that has always interested them, such as gardening or art.
Many retirement properties have a wide variety of activities and events in which residents can participate to stay active and keep their mind sharp. Because many retirees today come from the same generation, these activities often foster new friendships with like-minded individuals.
Low Maintenance Lifestyle
Another attractive feature of active retirement communities is that residents no longer have to maintain their property by cutting the grass, shoveling, gardening, etc. These properties are typically designed to have a resort kind of feel,
with employees and other support staff taking care of many day to day tasks for their residents.
A person wearing gloves plants young onion sprouts in soil.
A group of seniors exercises in a bright room; the woman in front smiles with a towel around her neck, with others blurred in the background.
On-site services
Retirement communities often have many on-site services for the ultimate convenience of their residents. Some include salons, transportation, and other exceptional services. In these types of environments, residents have everything they need right at their fingertips.
An Active but Peaceful Environment
In an active retirement community, you have access to excellent amenities and activities while enjoying a quiet, laidback lifestyle. If you’ve lived and worked in a big city for most of your life and want to get away from the hustle and bustle of it all, you will enjoy the calm and peaceful environment that such a community offers.
Peers with Similar Active Lifestyles
Forging new friendships and bonds with people of your own generation are some of the greatest benefits of residing in an active retirement community.
Whether it be a quiet dinner, a summer evening out on the patio, a road trip to an event or a new fun, energetic activity, being around people who can relate to your own life experiences is a wonderful thing.
No matter your need, we have the right community for you. Get started finding the perfect new home for you or your loved one today!
Find a Community
An active retirement community offers a variety of amenities, activities, and social programs for their residents. In addition, these communities provide a place for camaraderie among residents and a fantastic way to spend one’s golden years.
Wellness benefits for the senior community include improved physical health through exercise and nutrition, enhanced mental and emotional well-being by reducing isolation and supporting cognitive function, and increased social engagement via community activities and support systems. These benefits contribute to greater independence, a reduced risk of falls and chronic illnesses, and an overall improved quality of life and longevity for seniors.
Overall Quality of Life
Greater Independence:
Access to support, services, and programs empowers seniors to manage their daily lives with confidence.
Increased Longevity:
By promoting a healthy lifestyle, improving physical health, and fostering social connections, wellness programs contribute to a longer and healthier life.
A Holistic Approach to Aging:
Senior wellness programs address the “whole person” by providing a nurturing environment that supports physical, mental, social, and spiritual health, leading to happier and more engaged residents
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Things You Are Doing To Destroy Your Feet
By: KURU Footwear
Your feet are the foundation of your entire body. They support your weight, absorb shock, and keep you moving. Yet despite their importance, most people don’t think about foot health until pain starts to interfere with daily life.
Unfortunately, many of the habits we adopt without a second thought can gradually weaken our feet, leading to chronic pain, structural issues, and reduced mobility.
1. Going Barefoot Too Often
Going barefoot occasionally—especially on soft surfaces like sand or grass— can help strengthen foot muscles. But when it’s your default at home or on hard floors, problems can arise.
Why It’s Harmful:
Lack of arch support can lead to collapsed arches, plantar fasciitis, and tendon strain.
Hard floors offer no shock absorption, putting stress on your heels and joints. What to Do Instead:
Limit barefoot time to short intervals.
Choose supportive house shoes or slippers with arch support and cushioning. Incorporate foot-strengthening exercises like towel scrunches and toe spreads.
2. Wearing High Heels Regularly
High heels may make a fashion statement, but they’re not friendly to your feet or your posture.
Why It’s Harmful:
Shifts weight to the balls of your feet, increasing pressure and fatigue. Compresses toes in narrow toe boxes, leading to bunions, hammertoes, and nerve issues.
Can shorten calf muscles and contribute to back pain.
What to Do Instead:
Reserve high heels for special occasions.
Look for styles with lower heel heights and wider toe boxes.
Stretch calves and feet regularly if you wear heels often.
3. Living in Flat Flip-Flops
Flip-flops may feel comfortable and casual, but most offer no real foot support.
Why It’s Harmful:
Minimal arch support can flatten your foot’s natural arch over time. Poor cushioning wears out the fat pad under your heel, leading to heel pain. Loose fit makes tripping and stubbed toes more likely.
What to Do Instead:
Opt for sandals with contoured footbeds and heel cups.
Look for flip-flops specifically designed for support and stability.
Save flat flip-flops for the beach or pool—not for walking long distances.
4. Wearing the Wrong Shoe Size
Shoes that are too small or too large can be just as harmful as no shoes at all.
Why It’s Harmful:
Shoes that are too narrow crowd your toes, leading to corns, bunions, and neuromas.
Shoes that are too large cause instability, rubbing, and tripping.
What to Do Instead:
Get professionally fitted—your foot size can change with age, weight, or pregnancy.
Aim for a thumb’s width of space between your longest toe and the shoe’s front.
Prioritize shoes with a wide toe box and anatomical fit.
Battling plantar fasciitis discomfort? Dive into our guide for expert advice, exercises, and prevention tips to ease symptoms and support healing.
Plantar Fasciitis Pain Relief Guide
Discover relief with our comprehensive guide to plantar fasciitis pain relief.
5. Skipping Socks
Socks are more than just accessories—they protect your feet in vital ways.
Why It’s Harmful:
Increases friction, leading to blisters and hot spots.
Traps sweat against your skin, creating the perfect environment for fungi.
Allows dirt and debris to rub directly against your skin.
What to Do Instead:
Choose socks made from moisture-wicking, breathable fabrics like Merino wool or bamboo.
Use seamless socks to reduce friction.
Change socks daily—and more often during sweaty activities.
6. Ignoring Foot Strength and Flexibility
Your feet contain over 100 muscles, tendons, and ligaments—but most people don’t train them like they would arms or abs.
Why It’s Harmful:
Leads to weak foot structures and instability.
Increases your risk of plantar fasciitis, flat feet, and imbalance injuries.
What to Do Instead:
Incorporate daily foot exercises like calf raises, marble pickups, and resistance band work.
Practice yoga or balance-focused workouts to improve proprioception and stability.
Stretch the calves, Achilles tendon, and plantar fascia regularly.
7. Sitting or Standing Too Long Without Breaks
Whether you’re desk-bound or on your feet all day, lack of circulation can damage foot health.
Why It’s Harmful:
Sitting too long decreases blood flow, leading to swelling and poor tissue repair.
Standing for long periods causes fatigue, inflammation, and heel pain.
What to Do Instead:
Alternate between sitting, standing, and walking throughout the day.
Use a footrest or anti-fatigue mat if standing for long periods.
Stretch your legs and roll your feet every 30–60 minutes to keep circulation moving.
8. Not Letting Your Shoes Fully Dry Between Wears
Even the best shoes need time to recover—just like your feet. Wearing the same pair every day without giving them time to dry out can silently sabotage both your foot health and your footwear.
Why It’s Harmful:
Wearing damp shoes traps moisture around your feet, promoting bacterial growth, foot odor, and fungal infections like athlete’s foot. Moisture also breaks down cushioning and accelerates shoe deterioration.
What to Do Instead:
Rotate shoes daily so each pair has time to fully dry out.
Remove insoles to air them out overnight.
Use cedar shoe inserts or UV shoe sanitizers to reduce moisture and odor.
9.
Neglecting Foot Pain
Many people write off foot pain as “normal” or assume it’ll go away on its own. But ignoring symptoms can lead to worsening conditions and long-term damage.Why It’s Harmful:
Delays treatment of conditions like plantar fasciitis, tendonitis, or neuromas. Causes compensation patterns in your gait, affecting knees, hips, and back.
Increases the risk of chronic inflammation and arthritis.
What to Do Instead:
Track your symptoms and look for patterns.
Consult a podiatrist for persistent pain lasting more than a week.
Wear shoes that support your specific foot needs—especially for heel pain, arch support, and stability. KuruFootwear.com.
The Microbial Secret to Longevity
WHAT YOGURT, KIMCHI, AND AN UNPEELED APPLE COULD DO FOR YOUR HEALTH
By Charles Platkin, PhD, JD, MPH
We’ve spent much of the last century trying to sterilize our food, scrub our kitchens, and wipe away the germs from every surface we touch. But what if we were cleaning away one of the most powerful allies we have in the fight against chronic disease and early death?
Higher dietary live microbe intake is linked to reduced risk of metabolic syndrome and mortality: a cross-sectional and longitudinal study
That’s the paradox at the center of a fascinating new study that should make you think twice the next time you peel an apple, skip the sauerkraut, or toss a tub of kefir in favor of something ultra-processed.
In one of the largest analyses of its kind, researchers studied data from nearly 40,000 people and found that those who regularly consumed more live microbes from food—beneficial bacteria found in fermented items and unprocessed produce—had a lower risk of developing metabolic syndrome and were significantly less likely to die from cardiovascular disease.
The implications? Enormous. Especially when you consider that simply eating one extra cup per day of microbe-rich foods was linked to a 6% drop in allcause mortality and 8% drop in heart-related deaths.
Let’s unpack what this means, and how you can use this information to improve your own health—starting today.
What Is Metabolic Syndrome—and Why Should You Be Paying Attention?
Metabolic syndrome (MetS) isn’t just a buzzword—it’s a serious medical diagnosis that represents a toxic cluster of conditions: high blood pressure, high triglycerides, low HDL (“good”) cholesterol, elevated blood sugar, and abdominal obesity.
If you have three or more of these, you’ve got metabolic syndrome—and you’re at sharply increased risk for heart attack, stroke, diabetes, dementia, and death.
Right now, one in three American adults meet the criteria, and the numbers are only rising with our increasingly sedentary, ultra-processed lifestyle.
This study wasn’t just about people with diagnosed MetS—it looked at the entire population, examining who was at risk, who already had it, and how their food choices (specifically their intake of live microbes) influenced their odds of staying healthy or beating the odds.
What Are Dietary Live Microbes?
Let’s get specific.
Live microbes are beneficial bacteria found in certain foods that haven’t been pasteurized, sterilized, or overly processed. You’ll find them in:
Fermented foods like kimchi, sauerkraut (unpasteurized), miso, tempeh, kefir, and yogurt with live and active cultures
Unpeeled fruits and vegetables, especially those eaten raw
Probiotic supplements, though the study focused more on whole foods
Researchers categorized foods into three groups based on the concentration of these live bacteria:
High: Unpasteurized fermented foods and probiotics
People were grouped according to how many live microbes they were consuming from these foods—and then tracked to see how that influenced their health.
Importantly, researchers evaluated microbial intake two ways: 1) by categorizing the type of foods eaten (low, medium, or high microbe), and 2) by measuring the quantity of medium- and high-microbe foods consumed (called MedHi). Interestingly, while both methods showed benefits, the strongest and most con-
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sistent results came from food categories—not just sheer quantity. A reminder that what you eat may matter just as much as how much.
What the Study Found (And Why It Matters)
After reviewing 20 years of data from the NHANES survey, the study found that those with high live microbe intake had:
12% lower risk of metabolic syndrome
23% lower risk of low HDL (good) cholesterol
10% lower risk of high triglycerides
10% lower risk of high blood pressure
And in people who already had metabolic syndrome? The findings were even more profound:
A 29% reduction in cardiovascular mortality
A 15% drop in all-cause mortality (medium intake group)
A 6–8% mortality reduction with every 100g (about 1 cup) increase in live microbe-rich food intake
These aren’t modest changes. They’re medically meaningful, and they point to a relatively simple dietary shift with potentially massive impact.
It’s also worth noting that the benefits weren’t spread equally across all components of metabolic syndrome. While HDL, triglycerides, and blood pressure improved significantly, there was no statistically significant change for fasting blood glucose or waist circumference after full adjustment. So while microbes deliver major wins, they may not be the answer for every metabolic issue.
How Do Live Microbes Work Their Magic?
This isn’t snake oil. The science here is real—and evolving.
Here’s what’s happening beneath the surface:
1. Gut Microbiota Modulation
Live microbes from food help seed your gut with diverse, beneficial bacteria. This strengthens the gut lining, reduces “leaky gut,” and optimizes immune response—leading to lower inflammation throughout the body.
2. Metabolic Regulation
These microbes ferment fiber in your gut and produce short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. These compounds:
Improve insulin sensitivity
Help regulate appetite and body weight
Lower triglyceride and LDL levels
Improve HDL cholesterol function
3. Vascular and Heart Health
Microbial metabolites help regulate blood pressure by:
Influencing vascular tone
Modulating autonomic nervous system activity
Reducing arterial stiffness
Enhancing renal sodium excretion
There’s even evidence that microbes affect how your body processes cholesterol and bile acids—two key factors in cardiovascular health.
HDL, Blood Pressure, and the Microbial Link
The standout benefit in this study was to HDL cholesterol—that’s your “good” cholesterol, and having more of it is strongly protective against heart disease. Participants in the high microbe group had a 23% lower risk of low HDL. That’s huge.
The science behind this? Gut microbes help influence HDL biogenesis (how it’s created) and cholesterol transport. They even help modulate bile acid metabolism, which in turn affects how your liver handles cholesterol.
And while benefits to blood pressure and triglycerides were slightly less dramatic, they were still clinically meaningful. Interestingly, when it came to triglycerides, the study observed a U-shaped effect—meaning moderate intake of microbe-rich foods seemed to be more effective than very high amounts for that particular marker.
Microbes and Mortality: Why the Longevity Findings Are So Compelling
Of all the data in the study, this may be the most important:
Among people with metabolic syndrome, those with higher live microbe intake were up to 29% less likely to die from cardiovascular disease.
Let’s put that into perspective: Cardiovascular disease is the #1 cause of death worldwide. A nearly 30% reduction in CVD mortality from a simple dietary shift? That’s the kind of intervention public health officials dream about.
This wasn’t just about “feeling better” or improving lab results—it was about real, measurable survival.
Not All Microbes Are Equal: Why Food Source Matters
The study found that it’s not just how much you eat, but what you eat.
The biggest benefits came from medium to high microbe foods—things like: Unpeeled apples, grapes, and carrots
LONGEVITY>>page 41
7 Tips for a Fulfilling Retirement in Wisconsin
Retirement is not just a milestone; it’s a new chapter filled with opportunities to explore, connect, and embrace a lifestyle that reflects your values and aspirations. For many, retiring in Wisconsin offers a unique combination of natural beauty, supportive communities, and an enriching pace of life. At The Westerly Pewaukee, we understand how personal and significant this transition can be. That’s why we’re sharing seven thoughtful tips to help you create a fulfilling retirement right here in the heart of the Badger State.
1. Understanding Retirement Income and the Cost of Living in Wisconsin
When considering where and how to retire, understanding your financial picture is essential. Wisconsin offers a slightly higher overall cost of living than the national average, but it remains a practical option for retirees who want to stretch their retirement savings while maintaining a comfortable lifestyle.
That said, Wisconsin is a mixed bag when it comes to retirement income. Certain forms of income, such as Social Security, are exempt from state taxes, while others—like 401(k)s and IRAs—may be taxed. Understanding your regular income streams and working with a financial advisor can help you plan appropriately.
It’s also important to consider transportation and grocery costs in different regions. While certain cities may carry a higher price tag, places like Pewaukee offer a balance of affordability and quality amenities. At The Westerly Pewaukee, residents benefit from inclusive monthly pricing that supports both lifestyle and financial clarity, with many essentials—like housekeeping and utilities—already covered.
2. Choose the Right Community to Enhance Your Retirement Lifestyle
Choosing where you live in retirement is about more than square footage; it’s about the life you’ll build and the people you’ll share it with. Most retirees find the greatest satisfaction in communities that offer opportunities for both independence and support.
This is especially important for retirees who are moving from areas where they may have been more isolated or far from loved ones. The right community, like The Westerly, provides not just a place to live—but a place to thrive.
3. Take Full Advantage of the Outdoors with Wisconsin’s Beautiful Lakes and State Parks
Retirement is your chance to reconnect with nature—and Wisconsin holds some of the Midwest’s most inspiring landscapes. With numerous state parks, beautiful lakes, and easy access to outdoor activities, this state is a favorite destination for outdoor enthusiasts.
Whether it’s walking scenic lakeside trails, kayaking in Lake Country, or enjoying birdwatching during a peaceful morning, spending time outdoors can boost both physical and emotional well-being. Lake Michigan, just a short drive away, offers a stunning backdrop for day trips and coastal exploration, while Pewaukee Lake provides everyday beauty right at your doorstep.
4. Prioritize Elderly Healthcare and Access to Medical Care
Quality medical care becomes increasingly important as we age. Thankfully, Wisconsin recently coming into national focus for its strong health systems offers
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Must-Pack Items When Moving and What To Leave Behind
Your move-in date is approaching, and you’re excited to begin a new chapter in the independent living community you’ve carefully chosen. Between all the anticipation, you might also be feeling a bit overwhelmed with your growing to-do list. Packing and planning for a move is stressful at any age, but as you begin to downsize, you might be wondering what to include in your moving boxes and what to leave out. Here are some helpful tips for what to bring when moving to your new independent living home, as well as what to leave behind.
Furniture to maximize your new space
Independent living apartments typically come unfurnished, which means you can bring your style with you by choosing furniture that matches your aesthetic. However, your new home may be smaller than what you’re used to, so thoughtful planning is key to maximizing your new space when moving to independent living. You might find that your current furniture will do or that you want to pick new items that better suit your new home. Just remember:
Measure everything. Bring a copy of your new home’s floor plan, and measure existing furniture before moving.
Think multifunctional. Opt for pieces that offer storage, like a bed with drawers or an ottoman that opens.
The right shelving can make a small closet even more functional. Purchase easily installed shelving, or consider visiting a closet organization store. Remember to bring the dimensions of your new living space.
Prioritize safety. Avoid unstable shelving, like over-the-toilet shelving, that could be a fall risk.
Be creative. You might not need a kitchen table in your new home, which could open up that space for a crafting desk or art space instead.
Helpful tip: Before deciding what furniture to bring or buy, get a copy of your new home’s floor plan. Measure the furniture and sketch it into the layout to ensure everything fits comfortably. This helps you avoid overcrowding your space. Reach out to your independent living community to request the floor plan for your specific apartment.
Linens, towels, and rugs
Once your furniture is in place, cozy up your space with fresh, clean linens and soft textures. This can be especially important when you’re moving to independent living and want to bring a sense of home with you.
What to bring:
Two to three sets of high-quality sheets for your bed (look for a higher thread count for extra comfort).
A few sets of towels in your favorite colors.
A favorite blanket or quilt that reminds you of home.
Throw pillows to personalize your bedroom.
Area rugs to define spaces.
Helpful tip: Rugs can enhance comfort and style but may pose a trip hazard. Use rug tape or nonslip backings, especially in bathrooms and hallways, to keep edges flat and secure.
Daily living essentials
It’s easy to overlook the small, everyday items that make daily life comfortable and familiar. Having these essentials on hand will help your first few days
after moving to independent living feel settled and stress-free.
Don’t forget to pack:
Chargers (for phone, tablet, hearing aids, etc.).
Toiletries (toothbrush, lotion, shampoo, skin care items, etc.).
Everyday comfort items (slippers, robe, a favorite mug).
Snacks and drinks for moving day and your first week.
A personal digital assistant, like Alexa or Google Home, if you use it regularly.
Helpful tip: Pack these items in a box labeled “OPEN FIRST.” Include everything you’d want for your first night and morning, like your coffee, medications, toothbrush, and pajamas, so you won’t have to search through boxes.
Personal comforts and hobbies
Some people may overlook this category in favor of the essentials. While it’s easy to focus on the basics, the personal touches make your new space feel like home, especially during the early days of moving to independent living.
Items to bring:
Photos of loved ones (framed or in albums).
Favorite books. Craft or hobby supplies (such as knitting materials, puzzles, or art kits).
A small radio or speaker for music or audiobooks.
Keepsakes that fit in small display spaces, such as a grandchild’s drawing or travel souvenir.
Helpful tip: Ask loved ones for something new to brighten your space, like a framed family photo collage to hang on move-in day.
Art and decorations
Update your new home even more by adding pieces of art and other decorations that express who you are without cluttering the space.
Here are some ideas for what to bring:
A few favorite pieces of art, such as canvas prints, framed paintings, or handmade crafts.
Small, meaningful decorative objects like figurines, vases, or items from your travels.
A curated bin of holiday decorations that includes your favorite seasonal items or family heirlooms.
Indoor plants to brighten up your living space throughout the year.
Helpful tip: Before hanging anything on the walls, check with your community about guidelines for nails, hooks, or adhesive strips. Many independent living apartments have specific rules to protect walls, and using the right hardware can help you decorate safely and stress-free.
Important documents and safety items
Organization and peace of mind go hand in hand when moving to independent living. Be sure to pack your essential paperwork and safeguard your valuables.
What to bring:
Photo ID, insurance cards, and medical documents.
Power of attorney and advance directive paperwork.
A list of emergency contacts.
A small, fireproof safe for your passport, legal documents, and small valuables.
Helpful tip: Make copies of important documents and share them with a trusted family member before your move.
Clothing that suits your lifestyle
Your daily routine may shift in independent living, with more casual social events and community activities close to home. Comfortable, versatile clothing will help you feel confident and prepared for whatever the day brings.
Pack a wardrobe including:
Comfortable everyday clothes for lounging, walking, and dining.
A few dressy outfits for community events or special occasions.
Comfortable shoes with nonslip soles.
Seasonal essentials, like a rain jacket, winter coats, sweaters, and scarves.
Helpful tip: Use under-bed storage bins or hanging organizers to maximize your closet space if it’s smaller than you’re used to.
Leave behind these nonessentials when moving to independent living
A move to independent living means you’ll soon have access to a variety of amenities and services designed to make life more convenient. This all-inclusive lifestyle means you can leave behind certain items. You might choose to donate them, give them to a family member, or sell them.
Here are a few things you can leave behind as you start to pack:
Too many kitchen supplies. You’ll likely have access to meals in a dining room or restaurant-style setting. Bring only what you’ll use, such as a coffeemaker, a few plates and cups, one or two pots or small appliances (like a coffeemaker or microwave), and basic utensils. Leave behind items for larger meals and duplicates of everyday tools. Visti oasissenioradvisors.com or call 262) 777-0462
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.
Studies have shown that certain factors seem to protect people from forming unhealthy relationships over their lifetime. The protection starts early in life. NIH-supported research has shown that the quality of an infant’s emotional bond with a parent can have long-lasting positive or negative effects on the ability to develop healthy relationships.
“The early bond has implications that go well beyond the first years of life,” says Dr. Grazyna Kochanska, an NIH-funded family relationships researcher at the University of Iowa. The goal of Kochanska’s research projects is to understand the long-term effects of that early bond and to help children develop along positive pathways and avoid paths toward antisocial behaviors.
A family that functions well is central to a child’s development. Parents can help children learn how to listen, set appropriate boundaries, and resolve conflicts. Parents teach children by example how to consider other people’s feelings and act in ways to benefit others.
Secure emotional bonds help children and teens develop trust and self-esteem. They can then venture out of the family to form other social connections, like healthy friendships. In turn, healthy friendships reduce the risk of a child becoming emotionally distressed or engaging in antisocial behaviors.
On the other hand, having an unhealthy relationship in the family, including neglect and abuse, puts a child at risk for future unhealthy relationships.
“One caring adult can make a huge difference in the life of kids whose family structures may not be ideal or whose early life is characterized by abuse and neglect,” says Dr. Jennie Noll of the Center for Healthy Children at Pennsylvania State University. “That caring adult could be an older sibling, or a parent, or someone else in the family, a teacher—the kind of people who have a large influence in communicating to the child that they matter and that they’re safe, and that they have a place to go when they are needing extra support.”
Healthy friendships and activities outside of the home or classroom can play protective roles during childhood, too. In fact, everyone in a community can help support the development of healthy connections. Adults can serve as good role models for children, whether the children are their own or those they choose to mentor.
Helping and Getting Help
At any age, your relationships matter. Having healthy relationships with others starts with liking yourself. Learn what makes you happy. Treat yourself well. Know that you deserve to be treated well by others.
Having an unhealthy or abusive relationship can really hurt. The connection may be good some of the time. You may love and need the person who hurts you. After being abused, you may feel you don’t deserve to be in a healthy, loving relationship.
With help, you can work on your relationship. Or, sometimes in an abusive relationship, you may be advised to get out. Either way, others can help.
LONGEVITY<<page 35
Those who were moderately active
This suggests two things:
People with healthier baseline lifestyles may be better positioned to benefit from dietary microbes.
Access and education matter—those who know what to eat (and can afford it) may have a leg up.
The researchers specifically found that education level and poverty income ratio (PIR) significantly modified the relationship between microbial intake and metabolic health. That’s a powerful reminder that food-based health solutions must be accompanied by equity-focused policy change.
What You Can Do Right Now
This isn’t about reinventing your diet overnight. It’s about small, strategic additions. Here’s how to get started:
1. Add one fermented food per day
Start with raw sauerkraut, kimchi, kefir, or plain yogurt. Make it part of your lunch or dinner.
2. Eat raw fruits and vegetables—with the skin on
Organic apples, carrots, and grapes are great places to start. Wash well, but don’t peel.
3. Vary your sources
Different foods have different microbial strains. Diversity is key.
4. Don’t kill the microbes
Avoid heating fermented foods before eating. Store them properly. Read labels—“live and active cultures” are a must.
Final Thoughts: Why This Study Matters
In a health system dominated by pharmaceuticals and high-tech interventions, it’s easy to overlook the quiet power of food.
7 Exercises That Are Good For Your Heart
The human heart is the hardest working organ in the body. Beating on average 72 times a minute, your heart pushes blood throughout your entire body delivering vital oxygen and nutrients to your bodily tissue. And like any other muscle in your body, the more you work your heart, the stronger it will be. Any sort of movement can have cardiovascular benefits – even taking a relaxing 30-minute walk.
These 7 exercises are especially effective for improving cardiovascular health:
1.) Running
We all know that running is an excellent way to shed extra pounds, but it’s also great for your heart. Running intervals are a way to challenge your cardiovascular fitness. You want to work hard enough to spike heart rate levels and take minimal rest between intervals – 10-second spikes of intervals is a good place to start.
2.) Weight Training
Mark Your Calendar!
“SPRING INTO WELLNESS” HEALTH FAIR
Resistance exercises increase your heart rate during reps and recover between sets. This also produces a different pattern of blood vessel responses than other types of exercise. When weight training, your muscles will ease the burden on your heart, giving your heart a little “break.” Healthy individuals should strength train two to three times a week to reduce their risk of chronic disease, lower blood pressure, improve blood circulation to limbs, and improve overall health.
3.) Swimming
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.
This is a wonderful option for those who experience joint pain in other forms of exercise. Swimming is low-impact with multi-directional resistance. Swimming laps will not only ease joint paint, but it will also raise your heart rate while improving your muscular strength and tone.
4.) Playing Tennis
Want a healthy heart? Play tennis! Because of its aerobic style, tennis has many cardiovascular benefits. In addition, tennis meets and maintains the maximum heart rate criteria (60% to 90%) that is ideal for aerobic conditioning.
Tennis will also improve the following:
Speed
Strength
Flexibility
Balance
Coordination
Muscle tone & strength
5.) High Intensity/Interval Training
The cardiovascular impact of high-intensity exercise versus light exercise has always been a subject for debate. However, findings show that high-intensity workouts win.
Why are high-intensity workouts better for your heart? There are a few reasons – your heart rate is higher, your blood vessels are more dilated, and you burn more calories (and continue to burn more calories while at rest).
When it comes to heart health and exercise, short and intense are more effective than long and less intense.
6.) Yoga
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How 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 buildup 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.
Cholesterol Benefits
Peanuts can lower LDL & Triglycerides
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Peanuts, peanut butter, and peanut oil are filled with heart-healthy monounsaturated and polyunsaturated fats. These fats lower total and “bad” LDL cholesterol as well as triglyceride levels, while keeping “good” HDL cholesterol high. A controlled study of people eating diets high in either peanut oil, peanuts and peanut butter, or olive oil, all of which are high in monounsaturated fat (MUFA), showed that levels of total cholesterol, bad LDL cholesterol, and triglycerides were lowered, while good HDL cholesterol levels remained high.
Peanuts have low amounts of saturated fat, which is found in many animal products, and have no trans fat at all. A 2001 study by the U.S. Department of Agriculture found that levels of trans fat are non-detectable in all types of peanut butter—even the creamy kind.
After much scientific evidence regarding the positive health benefits of peanuts and nuts, the U.S. Food and Drug Administration released a report in 2003 that states, “Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, such as peanuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
Peanuts can lower blood pressure
Studies also show that including peanuts in your diet as a source of protein lowers blood pressure, which can decrease heart disease risk. Peanuts have a unique mix of functional components, vitamins, and minerals that help the body
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prevent heart disease. Eating peanuts and peanut butter isn’t just delicious—it makes your heart happy, too!
Phytosterols in Peanuts Can Lower Cholesterol
Traditionally, scientists have looked at plant sterols for their benefits in preventing heart disease. Phytosterols were first recognized in the 1970’s for their ability to absorb dietary cholesterol in the blood, thereby protecting against cardiovascular disease.
Phytosterols lower cholesterol in two ways. First, they block the absorption of dietary cholesterol that is circulating in the blood. Secondly, they reduce the reabsorption of cholesterol from the liver, which your body naturally produces. So whether your cholesterol is high because of dietary habits, genetics, or both, eating foods with phytosterols can help lower blood cholesterol levels.
Food companies have started adding different plant sterols and plant stanols to foods.
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.
One factor that might contribute to these results, in addition to other essential nutrients and healthy fatty acids, are the many plant chemicals found in peanut products. Overall, the peanut diets reduced the risk of cardiovascular disease by 21%, whereas a low-fat diet reduced the risk by only 12%.
Artery Health Benefits
Peanut protein and bioactives help keep arteries healthy
An exciting study from Penn State University demonstrates one way in which peanuts are heart healthy. This study shows that eating peanuts can help keep your arteries flexible.
Key Findings:
First study to show that peanut protein and bioactives help keep arteries flexible
Peanuts prevent arteries from stiffening after a high-fat meal
After high-fat meals, peanuts reduce the rise in triglyceride levels by 32%
The human body has up to 100,000 miles of arteries, veins and capillaries. These blood vessels carry oxygen and nutrients throughout the body and must remain flexible in order to work properly.
After a high-fat meal, levels of fat in the blood tend to rise rapidly, causing blood vessels to become stiff. Over time, this stiffening causes the heart to work harder, increasing the risk of heart attack and stroke.
In this study, participants who ate peanuts as part of a high-fat shake reduced the rise in blood triglycerides by 32% compared to a control shake. The control and peanut shakes were carefully designed to have the same fatty acid profile; therefore researchers attribute this response to peanut protein and bioactives.
Remarkably, peanuts also caused the participants’ arteries to remain open and flexible, despite the shake deriving 50% of its calories from fat.
Peanut Protein and Bioactives
Peanut protein, along with bioactives, vitamins & minerals, likely play a major role in preventing this stiffening response. Peanuts contain more protein than any other nut and more arginine than almost all other foods.
This is important because arginine is used to make nitric oxide, a vasodilator that helps keep blood vessels open and elastic.
This study is unique because it is the first to show that peanut protein and bioactives work together to keep arteries flexible after a high-fat meal.
Decades of research show that the healthy mono- and polyunsaturated fats in peanuts lower blood cholesterol and significantly reduce the risk of heart disease. Peanuts received a Food and Drug Administration (FDA) Qualified Health Claim for Heart Health in 2003, and peanuts are also included on the list of foods certified by the American Heart Association’s Heart-Check program.
Protection Against Inflammation and Cardiovascular Disease
The search for new and more consistent predictors of cardiovascular disease (CVD) has led researchers to find out more about inflammation. Inflammation can be defined as a natural response from the body to intruders. For instance, when you cut your skin, get a bruise, or catch a cold, your immune system kicks in and calls for help, resulting in inflammation.
Researchers are discovering that fat cells, once thought to be dormant, make a unique contribution to immune function, thereby influencing disease status. While basic inflammation is a normal, healthy response, trouble arises when the body is in a chronic state of heightened immunity. In a sense, the body begins to fight itself. Abnormal inflammation could occur in obese people where there tends to be a surplus of fat tissue containing fat cells. As fat mass increases, stress response in the body increases, resulting in chronic inflammation. This might help explain why obesity is a risk factor for a number of diseases, including arthritis, diabetes, and heart disease.
Preserving What Nature Gave You: A Look into Hip Preservation Surgery
By Demetrios J. Douros, MD, and Caitlin A. Orner, MD
Hip pain in young, active individuals is more than just a nuisance -- it can be the first sign of deeper joint issues that, if left untreated, could lead to chronic discomfort and early osteoarthritis. For those facing persistent hip discomfort and limited mobility, hip preservation surgery offers a powerful alternative to future hip replacement, aiming to correct the problem at its source and preserve the natural joint.
What Is Hip Preservation?
Hip preservation is a specialized branch of orthopedic surgery focused on treating structural abnormalities of the hip in a way that spares the joint rather than replacing it. This approach is particularly valuable in younger patients whose joints show damage but are not yet severely arthritic. Using advanced techniques, surgeons can repair or reconstruct damaged tissues and correct underlying bone structure, helping patients avoid -- or at least delay -- the need for total hip replacement.
Over the past few decades, medical understanding of hip anatomy and mechanics has advanced dramatically. This has led to the development of cuttingedge procedures that are now helping patients maintain active, pain-free lives. The Froedtert & the Medical College of Wisconsin health network offers surgical innovation for hip preservation. Our team of highly experienced orthopaedic surgeons performs a high volume of periacetabular osteotomies (PAO) and surgical hip dislocations (SHD) each year.
Who Benefits from Hip Preservation?
Patients who benefit most from hip preservation procedures are usually younger and still active but experiencing hip pain, motion limitations or mechanical symptoms like clicking or catching. Many conditions can lead to these issues:
• Hip Dysplasia: A condition where there is a shallow or deficient hip socket. Some people are born with hip dysplasia. It can also develop during If left untreated, it can lead to pain and early arthritis.
• Femoroacetabular Impingement (FAI): A condition where abnormal contact between the ball and socket causes joint damage and pain. Often found in athletes, it is a key contributor to early arthritis.
• Labral Tears: Damage to the ring of cartilage (labrum) around the hip socket can cause pain and joint instability.
• Residual Pediatric Hip Disorders: Conditions like slipped capital femoral epiphysis (SCFE) or Legg-Calvé-Perthes disease, though typically seen in childhood, can cause lasting problems in adulthood.
• Hip Abductor Dysfunction, Hamstring Conditions: These soft tissue issues can also be addressed through preservation techniques.
When Is the Right Time?
Timing is critical. Hip preservation surgery is most effective before moderate to severe arthritis develops. Early intervention allows for the correction of structural problems while the cartilage and joint surfaces are still healthy. Often, X-rays appear normal in the early stages, so persistent symptoms may warrant more detailed imaging, such as an MRI.
Treatment Options and Techniques
The Froedtert & MCW health network offers a comprehensive range of hip preservation treatments, including:
• Hip Arthroscopy: A minimally invasive procedure using small incisions and a camera to address labral tears, impingement and cartilage damage.
• Periacetabular Osteotomy (PAO): A highly specialized bony realignment surgery to realign the hip socket in cases of dysplasia.
• Surgical Hip Dislocation (SHD): Used to access and treat complex hip deformi-
offers peace of mind. The state has a strong ranking for elderly healthcare, particularly in metropolitan areas like Milwaukee and Madison, with access to specialists and high-quality hospitals.
5. Explore Local Culture and Enrichment for a Meaningful Retirement Lifestyle Living in Wisconsin offers more than just affordability—it offers enrichment. Local events, community arts, seasonal festivals, and continuing education programs are plentiful throughout the state. Pewaukee and the surrounding Lake Country area boast a vibrant culture of music, food, and the arts that invites exploration year-round.
6. Stay Flexible with Transportation and Everyday Needs
Mobility is a key component of independence in retirement. While some areas of Wisconsin can be car-dependent, certain cities like Pewaukee strike a balance between accessibility and tranquility. Public and private transportation options ensure you’re never far from the places and people you care about.
7. Embrace the Emotional Journey of Retirement Retirement is not just logistical; it’s emotional. The shift from a structured work life to open-ended days can bring both excitement and uncertainty. That’s why a supportive environment is key to feeling grounded during this transition.
Many retirees expect the financial part of retirement to be the hardest, but it’s often the emotional side—the change in routine, the need for new identity, the space for reflection—that requires the most attention. You deserve a retirement that doesn’t just meet your needs but enriches your spirit.
Retire Confidently in the Heart of the Badger State Retiring in Wisconsin means more than choosing a location—it means choosing a lifestyle filled with beauty, comfort, and connection. With its access to high-quality medical care and abundance of outdoor activities, Wisconsin stacks up well for those ready to enjoy the fruits of their retirement savings.
HEART<<page 43
The practice of Yoga is one of the best stress relievers there is. A calm mind, body, and spirit means a healthier heart! More active styles of yoga, such as Ashtanga and Bikram, offer even more cardiovascular benefits. Since they are a little more intense, these styles will elevate your heart rate more than traditional yoga.
7.) Cycling
Cycling is a great exercise option for those who do not prefer running or highimpact training.
Studies have shown cycling 19 miles a week reduces the potential for heart disease by 50%. Cycling also increases your capacity to burn body fat to lose weight.
Your heart is your body’s lifeline. Take care of it, nourish it, strengthen it, and love it. At Elite Sports Clubs, you’ll be able to participate in all of these activities and more all under one roof.
HIP<<page 46
ties and cartilage injuries while preserving the natural joint.
Why Choose Hip Preservation?
The benefits are clear:
• Minimally invasive procedures
• Faster recovery times
• Reduced pain
• Preservation of the natural hip joint
• Improved long-term function and joint health
These procedures don’t just relieve symptoms -- they aim to correct the root causes of hip dysfunction, helping patients maintain an active lifestyle and avoid or delay major surgery later in life.
Investing in Your Future Mobility
Hip preservation isn’t just a temporary fix. For the right patient, it’s a lifechanging intervention that offers lasting relief and the ability to stay active without the limitations of chronic hip pain. With expert care and state-of-the-art techniques, patients at the Froedtert & MCW health network can take confident steps toward long-term joint health and improved quality of life -- without giving up the joints they were born with.
Demetrios J. Douros, MD, and Caitlin A. Orner, MD, are assistant professors at the Medical College of Wisconsin and specialize in orthopaedic surgery and sports medicine at the Froedtert & MCW health network. Dr. Orner is the only hip preservation surgeon in Wisconsin to be dual fellowship trained in pediatrics and sports medicine. To schedule an appointment with an orthopaedic specialist, call 414-805-6655.
Steeple View
Stair Crest
S67W14765 Janesville Road Muskego, WI
414-367-2400
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222 Park Place Waukesha, WI
262-446-9300
AvalonSquare.org Dickson
W156N4881Pilgrim Road Menomonee Falls, WI
262-599-8300
DicksonHollow.org Fairway
N112W17500 Mequon Road Germantown, WI
262-735-7900
FairwayKnoll.org
262-695-5800
KirklandCrossings.org
TownerCrest.org
Rethinking Independent Living
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.
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.
A Continuing Care Retirement Community (CCRC) like Tudor Oaks offers multiple levels of care. This type of retirement community gives active seniors the ability to enjoy an independent lifestyle with the knowledge that all of their needs will be met should their health care situation change.
A Senior Apartment Complex offers senior apartments with few if any amenities. Seniors in this community will need to move again if their needs change. It is interesting to note that the monthly rent over a period of time could use the saved funds that would have allowed the senior to enter a CCRC and have a continuum of care available.
Choosing the correct senior living community ensures that you or your loved one will have every opportunity to fully enjoy retirement, amidst a community of peers, with a full-range of activities in a safe environment. One of the most important things you can do when considering your retirement years is to plan ahead. Addressing financial and health issues early keeps families from having to deal with a crisis later. Current residents of Tudor Oaks and other Independent Retirement Communities will tell you the same thing over and over again. “I should have done this many years ago, it was the best decision I ever made!”
The Importance of Vitamin D for Immunity
By Paige Welsh, Clinical Nutritionist & Naturopathic Practitioner
As we approach these next few cooler months, most people’s immune systems tend to get weaker. In regards to viruses in particular, these pathogens tend to thrive in colder temperatures, which is why we see a spike in cold and flu season in the Fall and Winter, rather than in the Summer. As we breathe in cold air during the Fall and Winter, the respiratory tract cools, making it harder to fight off these invaders and increasing our chances of getting sick. Warmer temperatures make it much harder for viruses to live! Warmer temperatures also mean more exposure to vitamin D, which is one of my personal favorite nutrients for optimal immunity.
Natural
Vitamin D is Not Enough for Most People
While most of us do get more exposure to natural sources of Vitamin D from the sun during summertime, I find that a lot of my clients are still too low in vitamin D. I like to see blood levels of vitamin D between 60-80 ng/mL for optimal immunity. However, I still see clients testing at levels under 40 ng/mL, even in the middle of summer! For this reason, it is very important to get your blood levels of vitamin D checked at least once a year, especially if you have any symptoms of low vitamin D (which will be discussed below).
How to Increase Absorption of Vitamin D
There are various ways to increase your absorption of vitamin D. Some tips I give clients are to get as much skin exposure as possible when outside during the day. If just your chest or arms are showing, you will not absorb that much vitamin D from the sun. Try to get outside between the hours of 10am - 4pm. Eat outside during lunch, but don’t shower right after being in the sun (this will wash off and interrupt the process of absorbing vitamin D through the skin), and refrain from using sunscreen for the first 15 minutes of being outside. If you are doing all of the above and still tend to have lower blood levels of vitamin D, you may need to consider supplementing with vitamin D3.
If you are someone who needs to supplement with vitamin D3, you will need 2.5 times more vitamin D if you are not taking it with vitamin K2 and magnesium. Fun fact: for those of you who have gotten blood work done with vitamin D levels being too high, it is usually a sign of vitamin K2 deficiency. This is because you need vitamin K2 to absorb and transport the vitamin D into your cells and tissue. For this reason, be sure to supplement with a vitamin D3/K2 combination plus magnesium (this may need to be added separately, since a lot of vitamin D3/K2 supplements do not contain magnesium). One of my favorite supplement sources of vitamin D3, K2 and magnesium is called DV3 by Systemic Formulas (which can be found at our clinic).
Signs & Symptoms of Vitamin D, Vitamin K2 and Magnesium Deficiencies
Vitamin K2 deficiency signs: poor bone health, bone density loss, bruising easily, excessive bleeding, painful menstrual cramps, and/or blood in the stool.
If you have any of these common signs and symptoms of nutrient deficiencies, please consider supplementing accordingly. Anyone from the store or the clinic
at Total Health can help you with this if you have questions.
Managing Stress to Fight Off the Virus
One last word on immunity and the virus; since we are expecting a second wave in the Fall, please try to keep your fears and anxieties surrounding the virus (and other stressors in your life) as low as possible. Fear is not good for your immune system. Your immune system protects you internally from pathogens while your “fight or flight,” or the sympathetic nervous system, protects you from external, perceived stress, such as a busy or stressful home and/or work life. We need energy for both the immune system and your nervous system. So if your immune system is trying to fight a virus, but you have external stress triggering your “fight or flight” response, your body will prioritize that energy towards the “fight or flight” response instead of towards your immune system. Think of it this way—if you were being chased by a tiger, but you also had the flu, your energy would go towards running away from the tiger. Remember, fear = stress.
We Can Help!
Please reach out to our clinic if you have more questions regarding how you can best strengthen your immune system, how we can help you manage your stress, and/or your “fight or flight” response better. The clinic and the store are open, but we are still offering teleconference visits, as well. You can reach us at 262-251-2929 for a free, 15 minute phone call consultation to learn more about how we can help you. www.totalhealthinc.com
istock.com/Jacob greenleaf123
To boost your immunity, the NIH recommends a healthy lifestyle that includes a balanced diet rich in fruits, vegetables, lean proteins, and whole grains; regular moderate exercise; adequate sleep; and stress management. Maintaining healthy habits supports your immune system’s function and helps you recover from infections. You can also stay protected by getting vaccinated, not smoking, and practicing good hygiene, such as frequent handwashing.
Lifestyle for a Stronger Immune System
Eat a balanced diet:
Consume a variety of whole fruits, vegetables, lean proteins, and whole grains to get essential vitamins and minerals. A Mediterranean diet is an excellent example.
Get enough sleep:
Aim for 7-9 hours of sleep per night and try to maintain a consistent sleep schedule to support your body’s natural rhythms.
Exercise regularly:
Engage in moderate physical activity to help move immune cells and reduce stress hormones that can suppress your immune system.
Manage stress:
Find healthy ways to cope with stress, such as meditation, hobbies, or spending time with trusted friends.
Don’t smoke:
Smoking significantly weakens your immune system, making you more susceptible to infections.
Drink in moderation:
Limit alcohol intake to support overall immune health.
Practice good hygiene:
Wash your hands frequently with soap and water, especially after being outdoors or before eating.
Key Nutrients for Immune Support
Certain vitamins and minerals are crucial for proper immune function. If your diet is lacking, supplements may help, but they are most effective when correcting a deficiency.
Vitamins: Vitamin A, C, D, E, B6, and B12 are all important for immune cells.
Minerals: Zinc, selenium, iron, and magnesium play key roles in immune responses.
Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness.
Exercise causes changes in antibodies and white blood cells (WBCs). WBCs are the body’s immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before. However, no one knows whether these changes help prevent infections.
The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better. (This is similar to what happens when you have a fever.)
Exercise slows down the release of stress hormones. Some stress increases the chance of illness. Lower stress hormones may protect against illness.
Exercise is good for you, but, you should not overdo it. People who already exercise should not exercise more just to increase their immunity. Heavy, longterm exercise (such as marathon running and intense gym training) could actually cause harm.
A 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.
Helps reduce stress and boost mood through time spent outdoors
Allows members to contribute to beautifying shared spaces or personal gardens
Gardening clubs also encourage teamwork and give seniors a tangible sense of accomplishment as they watch their efforts bloom.
3. Fitness and Exercise Clubs
Staying physically active is vital for maintaining independence and overall health, and doing it in a group makes it more motivating and fun. These clubs typically:
Offer classes like walking groups, yoga, tai chi, balance training, and aqua aerobics
Encourage commitment through routine and peer accountability
Improve strength, coordination, energy levels, and confidence
Fitness clubs also help seniors build camaraderie while staying healthy, making wellness a shared journey.
4. Volunteer Clubs
Many seniors find joy and meaning in giving back. Volunteer clubs are ideal for those who want to stay involved in their communities. These groups often:
Support local causes through food drives, mentoring, fundraising, or event planning
Promote purpose and fulfillment through meaningful service
Build lasting friendships through shared values and goals
Giving back not only benefits others—it also gives seniors a renewed sense of self-worth and connection.
5. Hobby and Craft Clubs
From painting to knitting, hobby and craft clubs offer creative outlets that are both relaxing and rewarding. Members enjoy activities that:
Support self-expression through art, woodworking, sewing, photography, and more
Encourage socialization and learning in a relaxed, informal environment
Allow seniors to refine skills or try something new at their own pace
Game clubs combine fun, mental stimulation, and friendly competition—all of which are great for brain health and socialization. These clubs typically: Include classics like bridge, canasta, chess, poker, Scrabble, and dominoes
Improve memory, concentration, and strategic thinking
Provide a comfortable environment for connecting with new people and forming friendships
These clubs support cognitive health and bring plenty of laughter to the table.
7. Travel, Adventure, and Exploration Clubs
Looking for something a little different than your typical travel club? These groups are designed for seniors who love learning and exploring right where they are. Members often:
Plan visits to museums, theaters, botanical gardens, and historic landmarks
Encourage physical movement, curiosity, and continued discovery
Create community through shared experiences and storytelling
These clubs combine culture, movement, and friendship—perfect for seniors who are curious and active at heart.
For more information visit Charter West Bend at hwww.charterofwestbend. com or call 262.468.9743, Charter Hasmer Lake www.charterofhasmerlake. com or call 262.854.0396, Charter Mequon /www.charterofmequon.com or call 262.324.6670.
To join a senior club, start by finding one locally through your city’s senior center, community center, or online searches for specific interests like gardening, arts, or volunteering through programs like AmeriCorps Seniors. Once you find a center or group, visit to explore activities, meet members and staff, and complete a short membership application. Many clubs offer a chance to expand your social network, learn new skills, and stay connected with your community.
WORKOUT <<page 5
The most effective compound movements for revving up your heart rate and calorie burn are those that target the biggest muscle groups in the body, he adds: the legs, chest, and back.
Some examples of these exercises include squats, lunges, deadlifts, push-ups, pull-ups, chest presses, and full-body movements like burpees and mountain climbers.
6. Check Your Form
Proper form and calorie burn may not seem like an obvious connection, but White says taking the time to perform an exercise correctly can make for a more effective workout. Instead of rushing through a move, make sure you’re spending enough time in each position and feeling the burn in the right places. This will ensure you’re working the right muscle groups and giving those muscles time under tension, which bumps up your heart rate and calorie burn (it’ll help stave off injuries, too).
If you’re not sure whether your form is correct on a certain exercise, consider working with a personal trainer, or ask a friend with more fitness experience to watch you do the move and give their feedback, White suggests.
7. Don’t Skip the Warm-Up
It may be tempting to ditch this part when you’re short on time, but Galic says warming up before your workout is a must.
“I’d advise anyone to start with a several-minute warm-up and end with a cooldown. I know it eats into an already-limited workout time, but a few dynamic stretches or mobility moves before a workout can help ensure your muscles are firing properly during your workout, helping you get the most out of those 30 minutes,” she says.
The Wrap-Up
Exercising for half an hour a day on most days can be part of an effective weight loss strategy when combined with smart dietary changes and healthy lifestyle tweaks. To maximize your calorie burn during 30-minute workouts, focus on increasing the intensity of your movement by adding HIIT intervals, upping your weights, and reducing your rest time. Throughout your workout, use proper form and listen to your body to avoid injury or overexertion, and make sure to build in time for both a warm-up and a cooldown.
This article origanally appeared on livestrong.com.
EYE <<page 17
heidt, OD.
Questions to Ask
A respected continuing education lecturer for fellow eye care professionals, Daniel Paskowitz, MD, PhD, encourages patients to be educated partners in their care by reading the free booklets and handouts his practice offers. He also suggests asking the following questions:
• What is my visual acuity–20/__?
• Do I have any eye disorders?
• What caused my condition?
• Is this condition hereditary? Should my family members be checked?
• How will it affect my vision and lifestyle—now and in the future?
• Should I watch for and notify you of any particular symptoms?
• What tests do I need? Why? When?
• What is the best medical/surgical treatment for me?
• When will treatment start, and how long will it last?
• What are the risks, side effects, benefits and success rates of treatment?
• Are there foods, drugs, or activities I should avoid?
• Are other treatments available?
• If I need to take a medication, what should I do if I miss a dose?
• Would diet, exercise or lifestyle changes improve my condition?
• Would eye-related vitamin and mineral supplements be helpful?
• When should I schedule my next appointment?
Free Information
Eye Care Specialists’ doctors are dedicated to providing the highest quality, diabetic, glaucoma, cataract, and macular degeneration care. They frequently lecture to the public and fellow physicians and have written their own series of booklets on these conditions. Call 414-321-7520 ext. 207 for FREE copies. If it’s time for an eye exam or you would like a second opinion (which is typically covered by Medicare and/or insurance), Eye Care Specialists has offices on 7th & Wisconsin Ave., Mayfair Road across from the mall, or 102nd & National Ave. They also offer information at www.eyecarespecialists.net.
You must fuel your body with the energy and nutrients it requires when you start exercising frequently. A diet that has a good balance of protein and complex carbohydrates will help you power through workout sessions while also speeding up the muscle recovery process.
7.seek Help From Personal Trainers
Having a personal trainer to guide you and keep you on track will provide some extra motivation and encouragement, as well as expertise and knowledge that will help you achieve your goals and avoid injuries. They hold you accountable and ensure that your technique is correct.
8.get Enough Sleep
It’s important to get a sufficient amount of sleep every night in order to have the energy to exercise and to let muscles recover in between workout sessions. Lack of sleep can reduce your physical performance and increase the chances of getting injured.
9.celebrate Wins
Celebrate your wins, no matter how big or small they are. Acknowledging and rewarding your achievements can give you that extra nudge to push through when you feel like giving up. Hitting a milestone calls for a celebration and a pat on the back.
10.join A Supportive Community
It’s good to surround yourself with like-minded people who will encourage you and help you stick to your journey. Finding a workout buddy or a supportive fitness community will provide you with inspiration to keep going forward.
11.don’t Let Cheat Days Waste Your Progress
It’s fine to have cheat days but it’s important to avoid going too overboard with them. A cheat day can quickly turn into a cheat week, which can then lead to returning to your old eating habits. Having a balanced diet that allows you to still treat yourself on a regular basis will keep you from getting carried away by your cravings and losing progress.
12.allow Yourself To Rest
It’s important to include rest days in your routine. Too much training may actually set you back on your journey, as it can lead to fatigue and injuries, and it will reduce muscle recovery and physical performance.
https://www.musclefood.com/goal-getters
PROTEIN<<page 7
ing blend and black pepper.
4. Place corn tortillas on a pan lined with parchment paper and brush both sides with olive oil.
5. Spoon black bean mixture and cheese onto one tortilla.
6. Add second tortilla on top of bean mixture.
7. Bake in preheated oven for 15 to 20 minutes, or until cheese is melted and tortillas are golden brown.
8. Slice melt into wedges and serve. Top with salsa and 2 T. of avocado, if desired.
Per serving: 209 calories (47 from fat), 5 g total fat (2 g saturated fat), 9 mg cholesterol, 285 mg sodium, 31 g carbohydrates, 6.5 g fiber, 0.5 g sugar, 11 g protein.
TOPS (Take Off Pounds Sensibly) is the short name for TOPS Club Inc., the original nonprofit and noncommercial network of weight-loss support groups based on peer mentorship. TOPS has been helping and supporting people as they take off and keep off pounds sensibly, for more than 75 years. With an evidencebased program people can access online or in-person, TOPS has helped millions of people go on to lead healthier lives. Weekly meetings are at the core of TOPS’ identity – and those meetings typically include private weigh-ins and informational chapter programs, featuring up-to-date info on nutrition, exercise and healthy lifestyles. To learn more or find a chapter near you, visit www.tops. org or jointops.club.
To keep a healthy diet as a senior, prioritize nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and low-fat dairy, while limiting processed foods high in added sugar, salt, and unhealthy fats. Stay hydrated by drinking plenty of fluids throughout the day, increase fiber intake for digestive health, and ensure adequate protein to prevent muscle loss. Consider fortified foods for essential vitamins and minerals, and adjust portion sizes to match a potentially slower metabolism.
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.
