P.05 CHOOSING THE RIGHT TRAVEL COMPANION P. 12 OVER SUPPLEMENTATION TOO MUCH OF A GOOD THING? P.16 LIFE INSURANCE NOT JUST ANOTHER BILL
LIVING A LEGACY www.ActiveLiving.com
OF YOUR PHYSICAL THERAPY COMMITMENT
20 CRUISING ALASKA WHY ITâ€™S A MUST-SEE DESTINATION
The Brown Turkey Grows on Trees
Choosing the Right Travel Companion P6. FEATURE
Millennium Gadgets and Conveniences 101 P7. NUTRITION
Sweet Potato Black Bean Chili P15. GRANDCHILDREN
Grandparents' Greatest Challenge: Unplug the Kids P16. FINANCE
Life Insurance Not Just Another Bill P19. RECIPE
Apple Rose Pie P21. EXERCISE
Tai Chi The Energy of Infinity
Fig Jicama Salad
The Lowdown on Healthy Fats
P10. COVER STORY
Living a Legacy - Take a Life-Enriching Journey to Visibility
OVER SUPPLEMENTATION TOO MUCH OF A GOOD THING?
THEGROWS BROWN TURKEY ON TREES
icus carica, or the common fig, is a welcome addition to any backyard. Although there are several hundred varieties, fig trees best suited for home gardening fall under the common fig category as the others don’t bear fruit or require multiple trees for cross-pollination. For simple maintenance, opt for a variety that is both hardy and freeze-resistant such as the Celeste or the Brown Turkey. ¥ PLANTING
Best planted in spring, fig trees should be placed in either full or partial sun in any type of healthy soil with sufficient drainage. Be sure to position it with ample space to grow (approximately 20 feet from any obstacles). When
By Michele Robert Poche
planted properly, fig growers should see at least an inch of growth each month and a yield of fruit within the first or second year. ¥ MAINTAINING
Once established, the tree should only need watering if located in dry areas. If not maturing steadily, the tree can be fertilized with a pound of nitrogen granules divided over four, equidistant feedings from late winter to midsummer. Typically thriving in tropical climates, fig trees can be grown successfully in colder areas if “winterized”
INGREDIENTS • 8 cups fresh figs • 1 tbsp. baking soda • 6 cups boiling water • 4 cups sugar • 2 cups cold water • 1 lemon, sliced (or juice of two lemons) • Vanilla or ground spices (nutmeg, cinnamon, ginger or cloves) to taste (optional)
(pruning dead sections, covering roots and branches until temperatures stay above 20 degrees).
DIRECTIONS Soak figs and baking soda in boiling water for 1 hour then drain and rinse. In separate pot, ¥ HARVESTING combine sugar and Harvest times range cold water and boil from early summer to for 10 minutes. fall depending on the Add figs and lemon climate. Once it’s a to sugar mixture few years old, a healthy and cook for 1 hour, fig tree produces very stirring occasionally. impressive quantities Spoon figs and of fruit. Figs are ripe syrup into (heated, when fully colored and sterilized) jars somewhat soft to the leaving ½ inch at the touch. As they are very top before sealing. fragile, handle careful Submerge jars for ly, refrigerate and use 10 minutes in large within two to three days. pot of boiling water For longer shelf life, figs (i.e., a “hot water may be frozen, dried or bath” in canning canned (see recipe). terminology).
t is both a th ty ie r a v a r fo opt tant is s e r e z e e fr d n a hardy or the such as the CTeulerkste ey. Brown
Active Seniors live longer. It’s a fact. It’s all over the internet and the news. The level of intensity of your exercise does not matter. Even low level exercises, such as walking, are just as beneficial—as long as you keep it up regularly. That’s the key: regular exercise. Active Living offers creative ideas for staying active. From playing with your grandchildren to gardening, we are going to keep you active and thriving (and off the sofa). Don’t forget to stop and smell the Apple Rose Pie (recipe on page 26) or check out the health benefits of figs and tips on growing your own fig trees. Also featured in this inspiring issue are Gail, Marilyn and Cindy who provide an innovative look at life’s journey into visibility. Grab a cup of green tea and help yourself to a fig-caprese cranberry compote and enjoy this issue of Active Living. Or better yet, choose a travel buddy and take an Alaskan cruise! Live an active life every day, Suzanne Fox
Executive Publishers H.G. Fox,. SR. Suzanne Fox Jumpstart Publishing, LLC
Creative Director Dianne Waller
Managing Editor Suzanne Fox
Production Claire Thomas
Contributing Writers Patricia Danflous Liz McGehee Michele Robert Poche Chad Ruiz Anja Springthorpe
© 2018 Jumpstart Publishing, LLC New Orleans, LA All rights reserved Printed in the USA by Fox Print Services igofox.com
Copy Editor Chad Ruiz
Cover Pictures By Marci Beckerman
The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. V6
GRANDPARENTS' GREATEST CHALLENGE:
UNPLUG THE KIDS 18
Design Tra Pham
CHOOSING THE RIGHT TRAVEL COMPANION By Michele Robert Poche
raveling can broaden minds, reduce stress and build relationships … if we pick the right person with whom to share our adventures. So how do you pick the best travel companion? Get to know the person in advance of any globetrotting and look for like-minded thinking in these areas. ¥ INTERESTS. Are you outdoorsy (hiking) or do you prefer indoor activities (museums)? A snacker or a foodie? Love shopping or hate it? Opposites won’t click for long in an extended travel setting. ¥ SCHEDULE. Are you an early riser or a night owl? To spend quality time together, you should either agree on these points or at least on the idea of being flexible.
¥ BUDGET. Money affects every decision of your trip. If you want to to stay in five-star hotels and he wants the Holiday Inn, that information needs to be out in the open before a penny is spent.
¥ INDEPENDENCE. Will you spend all of your time together or will you each venture out on your own occasionally? Discuss these expectations and agree on the arrangements beforehand.
“In life, it’s not where you go - it’s who you travel with.” – Charles Schultz
NIGHTMARE TRAVEL COMPANIONS I once traveled with someone who was too cheap to buy her own meals. She always said she wasn’t hungry or had just snacked. Then she’d wind up eating off my plate … every single time. – Kelly S. My friend and I opted to save money by sharing a hotel room for a week-long trip in Europe. She neglected to tell me she normally wears a CPAP machine because of her deafening snoring. I was a sleepless zombie for seven days straight. – Laura M.
& CONVENIENCES 101
ou never leave By Patricia Danflous home without your smartphone, right? The hand-held device is proving more useful and convenient than you ever imagined. Now that you feel comfortable making phone calls, using FaceTime to see the person you are talking to, and texting with more than one finger, it’s time to be smartphone savvy. Utilizing the ever-changing millennium technology to its full advantage, can make life easier, more efficient ies offer online or telephone and more fun. ordering with curbside pickup. USE YOUR SMARTPHONE (LAP- • store photos and videos TOP, TABLETS, AND COMPUT• t ranslate a foreign language ERS ALSO WORK) TO: when traveling • list contact names in case of •p lay games and watch videos an emergency •d ownload health and exercise • set reminders for daily tasks, apps such as taking medication • l isten to your favorite music • order transportation with an or audio book Uber or Lyft app • read an e-book • order food for home delivery with Uber Eats, Waiter or • t alk to and see your family in real time with FaceTime or OrderUp apps Skype • maintain a calendar of im• fi nd addresses and telephone portant dates and appointnumbers ments • get directions and listen to • order groceries and other them stepitems online from sites such as Amazon.com, WalMart.com by-step or your local market. Many • get coupons and small and large-chain grocerdiscount codes for shopping
“No one sisworld useless innsththi e burdens who lightfe another o ens. k c i D s e l r a h C -
Use your imagination, ask your grandkids, check out basic technology classes at local colleges or libraries, or type “how do I…” or “what is …” in a search engine box, and get ready to move forward with modern conveniences.
FIG-ALICIOUS! By Anja Springthorpe
igs truly are outstanding fruits. Believed to originate from the Middle East, they have been and still are a staple food in Greek culture. They are also mentioned frequently throughout the Old Testament of the Bible. In fact, Eve and Adam sewed fig leaves to cover themselves after being dispelled from the Garden of Eden and the twins Romulus and Remus were saved by the roots of a fig tree in the River Tiber. Figs are versatile and can be used in many different dishes. They taste best raw, right off the tree. The whole fruit can be consumed, including skin and seeds. Unfortunately, figs don’t store very well. They should be eaten soon after harvest. Drying (dehydrating) figs is an excellent way to preserve them. They make great finger food if stuffed
with Goat’s cheese and wrapped in Prosciutto ham. Figs deliver an earthy, sweet flavor often used in Mediterranean dishes. It is not just the taste that makes them a great choice. Their nutritional profile is reason enough to serve this delicate fruit more often. Figs contain plenty of fiber which encourages bowel movements and aids weight-loss. Additionally, high amounts of potassium in figs benefits high blood pressure. The high calcium content supports strong, healthy bones. Dried figs contain a higher concentration of nutrients than their fresh counterparts making them a great low calorie superfood. Even better, they are readily available in most supermarkets. Traditional medicine has used fig extract for anemia, warts, wound healing and other ailments for centuries. Research
conducted in 2016 at Tennessee State University found that bioactive substances in figs significantly reduced three different types of cancer cells. While this study only observed such effects in Petri dishes, it does indicate fig’s promising benefits to health and wellbeing. There is one rather puzzling fact about figs. Some people claim that it is not 100 percent vegan. Figs rely on sophisticated pollination by fig wasps, which enter the fruit to lay its eggs. The wasp gets trapped and dies inside. After the babies hatch, they leave the fig and take along pollen to pollinate the next generation of figs. Therefore, some argue that it can’t be considered vegan. There is no need to panic, however. Figs contain a strong enzyme which essentially digests the wasps leaving no trace of the insects.
THE ENERGY OF INFINITY
By Tami Charbonnet
ressure from financial concerns, children, relationships and countless other life
issues demand methods to reduce stress. Studies show stress as a direct cause of physical, emotional and psychological
damage. Exercise is a great way to relieve stress. However, due to physical restraints, some people may lack the ability to maintain an exercise regimen. Welcome to the World of Tai Chi
An ancient martial art, Tai Chi is embraced as a method to reduce stress and reap physical and emotional benefits. Tai Chi originated
in China as a form of self-defense, but has developed over the centuries as a healing exercise focused on the mind-body connection. It is a beautiful flow of slow but controlled movements that require mental focus, relaxation and acceptance of infinity; energy without end. Movements are soft and flow with no tension. The bodyâ€™s joints are never extended. This gentle series of movements make Tai Chi safe and healthy for everyone. Tai Chi Benefits
Tai Chi improves strength and balance
Tai Chi improves strength and balance. Aside from the physical benefits, studies have proven that Tai Chi contributes to an overall feeling of well-being. While practicing Tai Chi, tension is released in the body and negative emotions subside. It is effective for all ages and physical conditions, as it can be practiced from either a sitting or standing positon. Thousands of people practice Tai Chi daily for health maintenance and healing.
Visit the American Tai Chi and Qigong Association (ATCQA) (www.americantaichi.org) for a class locator.
FIG JICAMA SALAD Fig are at peak perfection during the summer months, so I wanted to keep their gorgeous flavor alive. With jicama and garbanzo beans, this salad explodes with Mediterranean flavors
INGREDIENTS • 2 medium-sized figs, quartered • 1 cup jicama, peeled and cut into small cubes • 1/4 cup red onion, sliced thin • 1/4 cup cucumber, peeled and quartered • 1/2 cup garbanzo beans • Lemon-Mustard Vinaigrette
Figs are high in both soluble and insoluble fiber. Soluble fiber slows digestion, making you feel more satisfied. Insoluble fiber promotes regularity, which helps cleanse the large intestine and oliminato wasto.
DIRECTIONS In a medium bowl, place the figs, jicama, orion, cucumber, and garbanzo beans. Top and mix well. Add the Lemon-Mustard Vinaigrette. Toss and dress well. Serve with protein of choice.
Per Serving: Kcal 216, Protein 8g, Carb 34g, Fat 3g, Sodium 343mg, Dietary Fiber 14g Daily Values: Fiber 50%, Vitamin C 33%, Vitamin A 5%, Vitamin D 0%, Potassium 12%, Calcium 8%, Iron 15%
LIVING A LEGACY TAKE A LIFE-ENRICHING JOURNEY TO VISIBILITY By Patricia Danflous
ail, Marilyn and Cindy are friends, social workers and educators. They are boomer generation women who celebrated the challenges and triumphs of midlife with confidence, peer recognition and enthusiasm for the future. Women who opened opportunity doors for their daughters and granddaughters. In the penultimate phase of life however, Gail Harris, MEd, LCSW; Marilyn Lesser, PHD. LCSW, and Cynthia Soloway, JD, MSSW, MA saw themselves and other women 60 and beyond sliding suddenly into invisibility. Empowered
women do not fade. Recognizing the range of emotions, questions and concerns facing their energetic generation, they collaborated to write a guide to changing the landscape of aging, a roadmap to regaining visibility, and a format for creating a living legacy. In a comprehensive, frank discussion of the aging process and its perceptions, their work, “Journey from Invisibility to Visibility, a Guide for Women 60 and Beyond,” highlights the experiences and life lessons of more than 200 older women who shared stories of uniqueness and similarity.
An innovative look at life’s journey, the book is both a resource and a workbook for creating a legacy for a positive and fulfilling future. With an emphasis on the value of friendships, family relationships and past experiences women can recreate their narratives. “From the strength of those narratives, we have the tools to begin giving voice to our legacies,” says Soloway. “Those legacies, our voices, help to move us to a visible position in the world as well as reshaping the landscape of living for women 60 and beyond.” Harris’ 1994 workshop on Gail Sheehy’s “passages” for midlife women provided the spark for the Journey book. “I was asked to form a group for women,” she recalls. “Marilyn, who I have known since high school, Cindy and I are three of the small ‘Fabulous 50s’ group who have met on a regular basis for more than 20 years. We have discussed life as it is and was; boundary issues of grand parenting; maintaining friendships and learning to separate from people and situations which are no longer satisfying.” “Gail, Marilyn and I, social workers with interests that had taken us down separate avenues of practice, had talked many times about a project that we could work on together,” Soloway says. “We created a blueprint for our book borrowing from the topics and discussions on the issues of aging in our 50s group. But we were not in our fifties now, rather in our sixties and early seventies. We
recognized that our roles vis-avis our careers and our families and society were also changing. We sensed the invisibility that comes with aging in women. We felt we were charged with finding viable solutions that would lead aging women on a journey to finding their voice and a more visible presence in their communities.” The women unveiled a core message: to reestablish their voices and ability to resonate in society, they had to share wisdom and core values for younger generations. “The most effective way to do that was with a written legacy,” Soloway explains. “With our written legacies we were giving voice to who we are, what we have learned, and what we have accomplished, thus ensuring our role as ‘Keepers of the Meaning’. To guide women in examining their lives, we created a series of questions to explore life cycle issues as well as other important aspects such aa sisterhood, career and retirement.” The questions range from what role do you think you have in shaping your grand children’s sense of self? to how does aging redefine your friendships with women?” and from “who or what factors influenced you in choosing your career? to what energizes you in the present? As the three friends gathered personal narratives from diverse women, the invisibility factor emerged as a significant and universal concern.
Our minds and spirits are young and active, yet we live in a world that at times does not even notice we are there. We see ourselves as visible with ideas, values, wisdom and lessons to share “Invisibility and visibility have taken on new meanings for myself and those participating in our book,” Lesser states. “Youth is glorified. Magazines, tabloids and other media remind us that beauty is closely connected with unwrinkled skin and shapely bodies. When we shop we see clothes made for young women with good legs and tight muscular upper arms. The dresses that might meet our requirements look matronly and we certainly do not see ourselves or want to see ourselves as matrons. That is how I define invisibility for myself and others over 60. Our minds and spirits are young and active, yet we live in a world that at times does not even notice we are there. We see ourselves as visible with ideas, values, wisdom and lessons to share. Not everyone sees us as we see ourselves. “Visibility means having our voices heard and if we can begin to have our voices heard through written legacies, then at least that is a beginning,” she continues. “I strongly believe that a chorus of women’s voices, like those heard in our book, will change society’s perception of women over 60 to make them visible and respected as they are in other cultures outside the United States.”
“I have begun to understand that the problem of Visibility is a societal issue more than a personal one,” Soloway adds. “Once I recognized that many women my age had similar feelings about society’s view on the aging woman, I understood that women had to take responsibility for their invisibility. I recognized that changing the perceptions of younger generations would only come when I made my voice heard. I would become truly visible when I spoke of my values and the life lessons I learned.” “Visibility and Invisibility are words that encompass respect or lack thereof; as words that represent the value society’s places on wisdom and experience,” Harris explains. “Early on, we say that the key to well-being is the importance of developing a positive attitude in life. A personal narrative enhances that attitude.” If you are a woman over 60 it is time to celebrate, to emerge in the twilight years as visible and to live your legacy. As Harris, Lesser and Soloway suggest, start by focusing on the memories of the people and events that have influenced you the most. Develop a personal narrative and move from invisibility to visibility.
OVER SUPPLEMENTATION TOO MUCH OF A GOOD THING? By Anja Springthorpe
ietary supplements such as vitamins, minerals, fatty acids or herbal extracts have become a popular choice to support health and wellbeing. According to research published in the Annals of the New York Academy of Science, approximately 60 percent of American adults take some type of supplement. Furthermore, most Americans also believe supplements are safe. While taking a good quality multivitamin is unlikely to cause harm, the mantra “the more, the better” certainly does not apply to the use of supplements.
Food contains quantities of nutrients that the body metabolizes without difficulty. Dietary supplements often provide concentrated doses intended for short-term therapeutic application. If such doses are taken for too long or without guidance from professionals, toxicity can happen. Nutrient-induced toxicity can have a wide range of effects like liver damage, hair loss, neurological problems or skin conditions. This is particularly true for nutrients stored in fat tissue such as vitamins A,E,D and K, which should not be taken without testing and monitoring because these can rapidly build up to unsafe levels.
Another important aspect to consider is the possible interactions between medications and supplements. Many supplements, particularly herbal products, for example, can interact with prescriptions or over-thecounter medications. Ginko biloba and vitamin E have been found to thin blood. If these are taken with a blood-thinning medication such as warfarin, the risk of serious bleeding increases. St John’s wort, another popular herbal supplement to alleviate mild depression, may reduce the efficacy of medication used to treat heart disease and it can reduce the effectiveness of the birth control pill.
In some instances, dietary supplements help to achieve optimal nutrition. However, you should always be evaluated by a professional based on diet, lifestyle, blood tests, medical conditions and medications. The supplement industry
generates $30 billion per year, and much misleading info is in the public sphere to keep consumers spending. Reputable supplement retailers and manufacturers provide thorough customer service, giving advice and recommendations. Fur-
thermore, the Food and Drug Administration (FDA), offers information as to when it is safe to take supplements and when to seek a professional opinion. To avoid the need for supplements, it is suggested that a balanced diet of healthy clean food is the best way to stay healthy.
some herbal supplements can interact with prescription or over-thecounter medications.
St Joorhtnâ€™s w
BLACK BEAN CHILI I NGREDIENTS
• 1 tablespoon plus 2 teaspoons avocado oil • 1 large sweet potato, peeled and diced • 1 large onion, diced • 4 cloves garlic, minced • 2 tablespoons chili powder • 4 teaspoons ground cumin • ½ teaspoon ancho chili pepper • ¼ teaspoon pink himalayan salt • 2½ cups organic vegetable stock • 2 15-ounce cans organic black beans, rinsed • 1 14-ounce can organic diced tomatoes • ½ cup chopped fresh cilantro
Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and sauté until onion turns clear. Add garlic, chili powder, cumin, ancho chili pepper and salt. Cook, stirring constantly, for a minute. Add vegetable broth and bring to a simmer. Cover, reduce heat to maintain a simmer and cook until sweet potato is tender, 10 to 12 minutes. Add beans and tomatoes. Increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.
GRANDPARENTS' GREATEST CHALLENGE:
UNPLUG THE KIDS
By Patricia Danflous
hen my nine-year-old grandson’s friend was not responding to a Facetime request, I suggested that he was probably outside shooting baskets. My grandson immediately responded, “What do you think this is? The nineties? No one plays outside anymore.” Unfortunately, he wasn’t that far from reality. Think about it. How many kids do you see playing basketball in the driveway or riding bikes in the neighborhood? Wouldn’t it be incredibly awesome to see a few little girls playing jacks or hopscotch on the sidewalk? The tied-to-technology lifestyle of contemporary kids is a heart-breaking recognition for grandparents, who remember exchanging school shoes for sneakers and heading outdoors before supper.
With several studies indicating links between too-much tech and obesity, poor sleeping patterns and diminished social skills, your concern is more than just a feeling of nostalgia, it is a viable worry. Your challenge: attempt alternatives and engage. Use your imagination, stay positive, don’t nag or bribe, and remember that it is okay for you to ask your grandchild for help with the latest technical advance.
too-much tech can lead to obesity, poor sleeping patterns and diminished social skills
HERE ARE A FEW TIPS TO HELP YOUR GRANDCHILDREN “HANG UP” THE PHONE, UNPLUG, LOOK YOU STRAIGHT IN THE EYE AND CREATE SOME MEMORIES. • Challenge your grandchild to an outdoor athletic competition. It worked for me. My grandson was super impressed that an “old lady” could make ten free-throws in a row. The following weekend, he approached me for a repeat contest. • Encourage a walk around the block to see something interesting. For us, it was a dead rat caught in a water drain. Gross, but true. • Plan a vacation together. Whether for a day or a week, you can spend hours discussing travel arrangements, geography, climate and budget. • Ask your grandchild for help with a project. Start a garden, build a tree-house, or sort the huge collection of change you’ve been collecting.
LIFE INSURANCE 101
Not Just Another Bill By Chad Ruiz
he Game of Life: Part 1
A word so offensive, so insulting that its very intonation leaves many of us racked with anxiety. If you’re like most, then you’ve spent some time tugging your hair in frustration. And now, at a mature age, financial seas are quieting. Payments on big purchases like homes and cars, dwindle. Your auto insurance declines, the children move out. The turmoil settles. The thought of introducing another bill at this stage of your
life is out of the question! Or is it? Life insurance is protection, an asset, sometimes, even an investment—not a bill. Most people, 85 percent, think it’s necessary, according to the Life Insurance and Market Research Association (LIMRA), but only 62 percent have it. The reasons given for avoiding it: people think it will cost too much and they have other financial commitments, reported LIMRA. The truth is, it’s more affordable than you think but before deciding which, if any, product is right for you, consider the following info.
Life insurance protects your loved ones, not you. When an insured person dies, the beneficiary receives money to be used in whatever way they please. To decide how much life insurance you need, simply add up several years’ worth of income, bills, debts, burial expenses, college funds, etc. Assign a value (face amount/death benefit) that would provide your loved ones financial security for three to five years in the event of your death. Face amounts can range from as little as a few thousand dollars to hundreds of millions of dollars. In 2016, the average face amount of individual life insurance was $153 thousand, according to statista. com. Unfortunately, you have to qualify for life insurance. Companies base your eligibility on several factors including health, employment and monetary worth.
SAVING WITH TERM
Term life insurance is much cheaper than whole life because it provides coverage for a limited number of years—from just a few up to 30. Owning a term policy is like renting a home. You build no value nor equity in the home as long as you’re renting it. The same is true with term. Because of this, it’s typically easier to qualify for a term policy.
LIVE LONG AND PROSPER WITH WHOLE LIFE Whole life insurance covers you forever, that is, until you die. It never ends (unless you stop paying it), and its cost never increases. Itâ€™s like owning a home instead of renting. Whole life builds equity (cash value), against which you can borrow money. Many whole life
policies feature increasing death benefits. Some policies can even act as an investment vehicle and earn considerable interest without the risk of loss. Whole life costs more and it can be more difficult for which to qualify. Should you invest in life insurance after the age of 50? 60?
70? Your answer may be yes if someone relies on you financially, you have debt or you wish to leave a legacy. You should speak to your local life insurance agent for professional advice.
REASONS TO PURCHASE LIFE INSURANCE Pay Off Debts Financial Security for Loved Ones Leaving a Legacy Pay for Burial Expenses Act as an Investment Vehicle Pay Off Estate Taxes www.ActiveLiving.com
CRUISING ALASKA WHY IT’S A MUST-SEE DESTINATION By Michele Robert Poche
ften called America’s last frontier, Alaska offers hundreds of miles of Mother Nature in all of her unspoiled glory. More than twice the size of Texas, Alaska boasts over 100,000 glaciers, the highest peak in North America (Denali) and exotic wildlife including Kodiak and grizzly bear, caribou, moose, bald eagles, sea lions, porpoises and whales. Cruising the inside passage of Alaska is a great way to see much of what it has to offer in a short amount of time. Enjoy the breathtaking scenery from one of the many decks on the ship or immerse yourself in
the culture in your voyage’s ports of call. Cities visited by boat typically include a combination of Juneau, Sitka, Ketchikan, Skagway, Haines and even Victoria, British Columbia in Canada. Travelers should remember to dress in layers and pack for all kinds of occasions. Truly, you could be fine dining at the captain’s table one night and fishing the fjords the next morning.
AND THE OPPORTUNITIES FOR ADVENTURE ARE BOUNDLESS ON ITS VARIED MENU OF EXCURSIONS: Dog sledding Fishing Glacier trekking Gold panning Helicopter flightseeing Historical tours Kayaking Lighthouse tours Lumberjack show Mountain biking Salmon bakes Snorkeling Tax-free shopping Totem pole tours White Pass & Yukon Railroad tours Whale watching Whitewater rafting Wildlife tours Ziplining
For more information on cruise lines that sail the inside passage, visit www.alaska.org/cruises/inside-passage.
Enjoy the breathtaking scenery from one of the many decks on the ship or immerse yourself in the culture in your voyage’s ports of call.
APPLE ROSE PIE INGREDIENTS • 1 Pilsbury pie crust • 2 pounds Honey Crisp apples • ½ cup brown sugar • ¼ cup granulated sugar • 1 teaspoon ground cinnamon • ¼ teaspoon sea salt • 1-½ teaspoons lemon juice • 4 tablespoons unsalted butter • 3 tablespoons fig preserves
DIRECTIONS P reheat oven to 350 degrees Fahrenheit P eel and core apples, cut in half. Slice into 1/8-inch thick slices. P lace the sliced apples in a large bowl. Combine and toss with brown sugar, granulated sugar, ground cinnamon, salt and lemon juice. Let apples sit for 30 minutes to release their juices. S train juice into a small saucepan. Add 2 tablespoons of butter. Over medium heat, simmer for about 15 minutes, until liquid has thickened. Set aside and reserve for later. L ine a pie dish with dough. Fold edges under and crimp. Brush crimped pie crust with
melted butter. Starting at the outside edge, place apple slices into the pie dish with flat side down, outer rounded edges up, in circles. Snuggly overlap apple slices working toward the center of the dish. Fill in spaces or gaps with remaining apples slices so they are packed tightly. Pour half reserved liquid over top of apple slices. Add preserves to remaining reserved liquid, and stir until dissolved. Set aside. Cover pie with foil with vents for steam. Bake for 30 to 40 minutes, or until apples are tender. Remove from oven and remove foil. Brush apples with remaining fig glaze and return to the oven. Bake for an additional 10 to 15 minutes, or until the pie is bubbling and golden brown. www.ActiveLiving.com
OF YOUR PHYSICAL THERAPY COMMITMENT By Liz McGehee
hether related to surgery, injury or even just wearand-tear, pain of the joints and muscles can interfere with our daily functioning, disrupt our sleep patterns and generally wreak havoc on our lives. Often prescribed by doctors to address pain, physical therapy (or physiotherapy) is a type of medical treatment aimed at rebuilding strength and flexibility through a series of specialized exercises and rehabilitation techniques. While research has proven it can be an equally effective alternative to costly surgeries and prescription medication, it can only deliver results when the patient is committed.
What happens if you quit before completion? Work, school, children, traffic, weather ... there are many obstacles in a person’s life that could interfere with his ability to fulfill this commitment. Southshore Physical Therapy Owner Lee Couret cautions against pre-maturely halting this treatment. “The patient could remain in pain, be unable to function normally or, in the worse case scenario, both. Additionally, if the patient doesn’t finish his plan of care, he could require return visits to the doctor for the same complaints resulting in further testing and medical expenses as well as the potential for surgical intervention.”
TIPS TO HELP YOU KEEP GOING • Understand the treatment and ask questions. Knowing where you stand when you begin and where you’re expected to be at completion will help motivate you to get there. • “Find a facility with sufficient hours that offers a no-hassle policy for rescheduling and cancelation,” said Couret. • Dress comfortably. Appearance isn’t important here and you need to be able to move freely during the treatment. If you’re coming from or going to work, bring a change of clothes. • Speak up.
If you experience pain during a particular exercise, share that feeling with your therapist. Adjustments can be made on the spot to ensure you are challenged but also pain-free.
WITH CRANBERRY COMPOTE INGREDIENTS For the salad: 3-4 ripe fresh figs, thinly sliced 1 ball buffalo mozzarella or fresh mozzarella balls, thinly sliced 1 handful fresh basil, stalks removed Freshly ground black pepper For the cranberry compote: 1 cup fresh or frozen cranberries ¼ cup stevia ¼ cup apple juice DIRECTIONS To make the compote, combine cranberries, stevia and apple juice in a Dutch oven over medium heat. Stirring occasionally, let compote simmer for around 25 minutes until cranberries burst and sauce thickens. Take off heat, leave it to cool down. In the meantime, assemble the salad. Place fig and mozzarella slices on a plate. Garnish with basil and top with freshly ground pepper. Drizzle with cranberry compote and serve with crusty bread.
Yield: 2 servings Prep time: 30 mins Total time: 30 mins
: d o s o t a G F e Th urated Fats UnsaOt mega 3 &
The Good,and THE LOWDOWN the “Bad” the Ugly ON HEALTHY FATS
By Anja Springthorpe
etogenic diets are gaining more and more popularity. Low intake of carbohydrates combined with high intake of protein and healthy fats formulates the main idea behind keto diets. By removing carbs, the body’s main source of energy, we begin to breakdown fat, which leads to weight-loss and long-term weight control. While this is a simple concept, the role of fats
in ketogenic diets is somewhat misunderstood. Keto diets, and most other successful dietary approaches, emphasize adequate intake of good fats. Fat is an important food group, required for optimal health. It is also a structural component of all cells, it plays a pivotal role in hormone synthesis and it is important for mental health. Needless to say, a low-fat, or no-fat diet, can be detrimental to health.
THE GOOD: UNSATURATED FATS AND OMEGA-3 FATS Unsaturated fats are found in seeds, nuts, avocados, olives and soy. Consuming these foods or their oils has been found to lower cholesterol and reduce the risk of heart disease as well as stroke. Because unsaturated fats are required for many metabolic processes, they are less likely to be stored in fat cells. Omega-3 fats are a subgroup of unsaturated fats. These fats are the superstars of healthy
fats. Abundant in oily fish, omega-3 fats reduce inflammation, lower your risk of cardiovascular disease and support cognitive health. In fact, they make up around 60 percent of our brain. ď‚˘ THE BAD: SATURATED FATS Saturated fats are largely derived from animal sources like beef, pork, whole-fat dairy, butter, cheese, lard or ice cream. Saturated fats have received a lot of bad press over the years as they are linked to heart disease, obesity and elevated cholesterol. However, it is not the fat itself that is bad, but the fact that we eat too much of it. The average US diet is laden with saturated fats, yet often lacks unsaturated fats. Consuming more unsaturated fats and less saturated fats improves your overall health and longevity.
The Ugly: Trans Fat
The B Satu ad: Fatrsated ď‚˘ THE UGLY: TRANS FATS Trans fats are the real bad guys. Industrially produced to increase the shelf-life of products, these fats have numerous detrimental health impacts such as weight-gain, increased inflammation as well as raising bad choles-
terol while lowering good cholesterol. There is no safe amount and these types of fats should be avoided altogether. Trans fats are commonly found in processed foods like baked goods, chips and dips, chocolate bars or ready-made meals.
IT IS EASY TO IDENTIFY AN UNSATURATED FAT. Is it liquid at room temperature? If yes, it is an unsaturated fat. Is it solid? It is classified as saturated fat.
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Articles in this issue include: Gardening: The Brown Turkey Grows on Trees, Relationships: Choosing the Right Travel Companion, Nutrition: F...
Published on Sep 6, 2019
Articles in this issue include: Gardening: The Brown Turkey Grows on Trees, Relationships: Choosing the Right Travel Companion, Nutrition: F...