Active Seniors Issue 9

Page 1

4 5. GARDENING Gardens in Glass 7. RELATIONSHIPS Beating Grief Together 8. WELLNESS Start a Walking Group 10. EXERCISE Set Out to Strike! Tenpin Bowling 101 12 . NUTRITION Berries for Memory 13. RECIPE Leafy Salad with Blueberries & Strawberry Vinaigrette 14. RECIPE Blueberry Cobbler 16. COVER STORY Bowling for Fun, Fitness and Peace of Mind contents ISSUE 09 20 THE GATEWAY TO THE GREAT SMOKY MOUNTAINS 18. FEATURE Celebrate a Century in the Blue Zones 20. GRANDCHILDREN Unique Holiday Gift Ideas 22. FINANCE Simple Budgeting Tips 26. FUN 1960s Cars We Remember from Film 28. FEATURE Nutritional Therapy 24 MAKING MEMORIES WITH YOUR GRANDCHILDREN UNIQUE HOLIDAY GIFT IDEAS



Terrariums are simple to build, easy to maintain, increase the oxygen levels in your home, and they are trendy – again!

Just like in the seventies, the age-old tradition of growing an indoor garden in a small container has become the latest thing. Check out your friends’ Facebook pages, Pinterest or local craft store for inspiration and ideas.

Look inside that closet, shed or garage you regularly avoid. The one with the miscellaneous items you haven’t brought yourself to part with yet. Did you find an old goldfish bowl, a set of mason jars or the glass vase that once held cotton balls in the bathroom? Then you already have your terrarium.

Ready to start?

Gather supplies including:

• Clear, clean container (wide openings are easier to work with)

• Pebbles or rocks (marbles work, too)

• Peat moss, to retain water

• Potting soil

• Strawberry begonias, aquamarine, air plant or black mondo grass plant

• Spoon, long-handled tongs or tweezers, scissors, funnel

• Place a small handful of pebbles or rocks at the bottom of your container for aeration and drainage.

• Add a layer of damp ened peat moss.

• Scoop in a few inches of soil – the depth of this layer will depend on the size of your con tainer. Make sure you have enough room for your plants to grow.

• Place plant in soil and position with tongs or tweezers. Pat the soil into place around roots with a spoon.

• Add a little water.

• Decide where to place your new terrarium. Find out what level of sunlight works best for your plant.

• Maintain your terrar ium with occasional watering.

Building a terrarium is a layering labor. Follow these basic steps, and you will have an indoor garden in less than an hour:


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© 2017 Jumpstart Publishing, LLC, New Orleans, LA

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The information contained in Active Seniors is intended for educational purposes only. A reader should never substitute information contained in Active Seniors 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 Active Seniors and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Active Seniors. Readers should not use the information in Active Seniors 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.



stress hormones can reduce immunity, raise blood pressure and cholesterol and induce abnormal heart rhythms.”

Losing a loved one tears apart the very fabric of your life. You no longer enjoy the things you once loved, the world feels perma nently dull and it seems like your heart will never stop hurting.

Everyone undergoes these pangs of grief, including your friends. They were there for you when you needed them most, and now it’s your turn to comfort them. But how?

For starters, lose the clichés. Phrases like, “I understand how it feels,”

or “It will pass,” do not soften the grief and only offer false relief. Instead, listen to them. Console them with your presence and concern. Grieving takes time, sometimes even years. Be patient with your bereaving friend. Never tell them to move on before they are ready.

As tough as it sounds, talking through pain helps alleviate the hurt. The nonprofit organi zation Mental Health America says we should encourage others to rem inisce special memories of the deceased. Laugh

ing about the good ol’ days is the healthiest medicine during the grieving process. Exercise also com bats grief. It provides a positive, often need ed, retreat. Schedule workouts in advance with your friend, and make sure they write it on their calendar. What’s more, according to a health report by the Harvard Medical School, be reavement commonly leads to poor nutrition and unhealthy lifestyle changes. “Persistent ly elevated levels of

Your grieving loved one depends on your support to lift their spirits and over come their loss.


•Be practical: offer to help prepare meals, babysit, do laundry and other household tasks.

•Be patient: Grieving takes some people months and others years. Never suggest they “move on.”

•Listen: They don’t need Dr. Phil; they need your attention.

•Understand the emo tions of grief: sadness, shock, anger, denial and despair.

•Exercise: Plan days to exercise together. Establish a weekly routine, and help them make healthy food choices.

•Participate in group therapy: Sites like Grief help individuals find local support groups.

•Professional counseling: Many individuals benefit from visiting medical therapists like psychiatrists.

For more on the grieving process and what you can do to help, visit

Encourage others to reminisce special memories of the deceased.


Do you find it hard to get yourself motivated to go out for a walk? Consider a walking group. This activity may be exactly what you need to get yourself, and others, moving. Walking outside with a group of like-minded people is a social event that improves health. In fact, research con firms that walking with a group reduces your risk of cardiovascular disease, osteoporosis and bestows significant benefits to your health and well-being.


Walking with a group reduces your risk of cardiovascular disease, osteoporosis and bestows significant benefits to your health and well-being.


Create a schedule. Create a weekly schedule to get in the habit of walking every day. The schedule also helps you maintain a routine. Consider what time of day is best for outside exercise. Mid day is probably too hot in the summer. Rush hour traffic throughout the year may ruin morn ing and evening walks.

certain times of day the road is unsafe? Do you cross any major roads? Can the pedestrian walkways accommodate a group? Before you decide on a route, scope it out on a test walk with a friend.

Does your group wel come dogs and strollers? The more inclusive your walking group is, the more dynamic and di verse the group will be.


Plan your routes. Get into nature and away from the noise by choosing scenic routes. But, pay attention! Is there a lot of traffic on this path? Are there



Promote the group. Ask friends and neigh bors to join you. Com munity boards in local shops, gyms, churches and social clubs are easy ways to reach new members. Specify what type of walkers you want to attract. Begin ners or seasoned hikers?

Arrange bad weather backups. A backup plan is essential to keep up the group’s routine. Plan to meet at an indoor walking track or community hall when outside isn’t an option. A tennis table tournament is another fun way to keep your group active during rainy days.


SET OUT TO STRIKE! Tenpin bowling101

Although bowling is often considered a nostalgic activity of the past, more and more adults today are turning to the sport for group activities outside of the gym and home to stay in shape. Bowling doesn’t just keep us active and alert; it also gives us the oppor tunity to make new friends and acquaintances with shared interests.

Tenpin bowling is a great way to plan an active, social outing. Join a team or league for ongoing games and fun-filled activity. Below is a refresher of the basic rules of tenpin bowling:

First, a true game of tenpin bowling is divided into ten frames. During each frame, the bowler is given two chances to roll their ball down a seem ingly endless lane to knock down the pins standing at the end. Doesn’t this strategy seem simple? While bowling is a blast, it takes skill to optimize. Use the following fun tips to improve your game; you may even get a few new friends – and a few strikes – out of it:

• Be sure your bowling ball is the cor rect size and fits your fingers.

• To hold the ball in the proper posi tion for a curve, you should place your hand where it is comfortable.

• Always stay down after finishing your release. Never pop up to reduce the risk of jolting the back, knees or wrists.

• Take a minimum of four steps forward. For example, right-handers begin on the right foot and end on left foot.

• Squeeze your fingers and release the thumb before following through with your bowl.

• Always release the thumb before rolling the ball down the lane.

• Don’t look at the pins. Instead, look at the arrows, dots or the foul line. These markers allow you to line up your shot.


Don’t yell or shout.

Don’t stand on “the approach” or the wooden area while you are waiting your turn to bowl.
Wait your turn!
Don’t grab bowling balls that are not yours.
Bowling gives us the opportunity to make new friends and acquaintances with shared interests.

1. What year were you born in and in what city?

2. Describe the personalities of your family members.

3. Of all the things you learned from your parents, what do you valuable most?

4. What do you know about your family surname?

5. Is there a naming tradi tion in your family, such as always giving the firstborn son the name of his pater nal grandfather?

6. Are there any physical characteristics that run in your family? Curly hair or big noses?

7. Are there any special heirlooms, photos, bibles or memorabilia that have been passed down?

8. What stories have come down to you about your parents? Grandparents? Distant relatives?

9. Are there any stories about famous or infamous relatives?

10. Did you inherit any physical or personality traits from your parents?

11. What recipes have been passed down to you?

12. Where is our family originally from?

13. How did we get to be located where we are today?

14. What was it like when you were growing up com pared to now?

15. What kind of games did you play?

16. What did you want to do when you grew up?

17. What was your pro fession, and how did you choose it?

18. How did you meet your spouse? How did you know you were in love?

19. List 10-20 facts most peo ple don’t know about you.

20. Did you ever get in trou ble as a teenager, and how did your parents react?

21. Did you have a pet?

22. Who taught you how to drive?

23. What big world events do you remember from when you were growing up?

24. What was your favorite toy where you were a kid?

25. How has fashion changed?

26. What is your most em barrassing moment?

27. What was your religion growing up?

28. If you could go any where in the world right now, where would it be?

29. What accomplishments are you most proud of?

30. What is the one thing you want people to remem ber about you?


The number of age-asso ciated conditions, such as dementia and memory loss, are increasing in older adults. In the absence of an effective treatment to manage either of these cognitive diseases, the focus has shifted to preven tion.

It is well understood that diet and lifestyle impact memory loss later in life. Studies found that berries typically reduce your risk of memory decline. Berries are a particularly rich source of polyphenols, a group of compounds that aid cognitive health. These compounds are also responsible for the berries’ fragrant smell.

Because the brain is almost entirely made up of fatty tis sue, it is extremely vulnerable to inflammation and oxidation, both of which increase your risk of memory loss. Polyphenols act as an anti-inflammatory and contain antioxidants, thus pro tecting the brain’s structure and functionality.

Berries also appear to sup port cognitive signalling. Sig nalling in the brain refers to the creation and storage of memory. Memory, language skills as well as the ability to learn new in formation all rely on cognitive


Blueberries particularly have a remarkable impact on memory function. One study found that memory improved in older adults who drank blueberry juice daily for a period of 12 weeks.

Another surprising side effect of berries is better control over your blood sugar. The inability to self-regulate blood sugar is the leading cause of type 2 diabetes, another con tributor to age-related memory loss.


• Berries make a great snack.

• Top breakfast granola or cereals with a handful of berries.

• Start your day with overnight oats and berries (see recipe).

• Berries are an excellent salad topping.

• Add berries to desserts like ice cream, cake or panna cotta.

• If fresh berries are not available opt for frozen ones.


Combine ¼ cup of rolled oats, ¼ cup Greek yogurt, 1 handful of berries, a little honey (optional) and ½ cup of milk in a mason jar. With the lid closed, shake jar until ingredients are wellcombined. Leave in refrigerator for 6-8 hours for a healthy, berry-packed breakfast.

Polyphenols act as an anti-inflammatory and contain antioxidants, thus protecting the brain’s structure and functionality.

Start to finish: 20 minutes

Servings: 4


Strawberry Vinaigrette

• 2 cups of strawberries (fresh or frozen)

• 1 tablespoon honey

• 2 tablespoons cider vinegar

• 2 tablespoons olive oil

• Salt and pepper

This salad is stun ning to look at, not to mention a crowd pleaser. Add a zingy dressing to bring out sweet berry fla vors. If blueberries are not in season, opt for blackber ries, goji berries or rasp berries. This quick, simple salad makes a wonderful lunch or as a side dish when paired with grilled chicken and BBQ dishes.

Leafy Salad

• 3 cups arugula leaves, torn

• 2 cups baby spinach leaves

• 1 cup romaine lettuce, shredded

• 1 cup blueberries

• 1 cup raspberries

• 1 cup strawberries, sliced

• ½ cup walnuts, chopped

• ½ red onion, thinly sliced

• 1 small log of goat cheese (optional)

 Apart from the goat cheese, combine all salad ingredients in a large bowl.

 Serve with fresh bread or ba guette. If desired, crumble goat cheese over salad.

 Blend all vinaigrette ingredi ents in a blender or food pro cessor until smooth. If straw berries are ripe and sweet, use less honey.

 Drizzle vinaigrette over salad and toss.


This blueberry cobbler is quick, delicious and made with common baking ingredients already sitting in your pantry.



• 5-6 tablespoons butter, melted

• 1 cup flour

• ½ teaspoon baking powder

• ¼ teaspoon salt

• 1 tablespoon shortening, melted butter or vegetable oil

• ½ cup sugar

• 2/3 cup milk

• 3 ½ cups blueberries, fresh or frozen

• 1 cup sugar

• 2 tablespoons corn starch


 Heat oven to 350 F.

Start to finish: 45 minutes (15 minutes active)

Servings: 4

 In a 9x9-inch square baking pan, add 5-6 tablespoons of melted butter.

Mix blueberries, sugar and corn starch and set aside for 30 minutes.

 Combine flour, baking powder, salt, and sugar. Then add shortening and milk, mix then pour into pan.

 Pour blueberry mixture on top of the batter.

Bake 45 minutes, or until golden brown. Top with whipped cream or ice cream if desired. Serve!




Maybe it’s the camaraderie that attracts near ly 100 million people each year. Maybe it’s the competition that creates tens of thousands of leagues. Or maybe it’s the music, the excitement, the environment or the sound of the ball smacking the pins. Strike!

Bowling is great for health, socializing, strengthening rela tionships and it’s safe fun for all ages. Maybe that’s why, accord ing to the United States Bowling Congress, and its 1.5 million members, it’s the number one participation sport in the coun try. With nearly 4,500 bowling alleys in the U.S. sporting almost 95,000 lanes, it’s no wonder the popular sport rakes in over $6 billion annually.

Fortunately for all of us, bowling is more than fun and games.

Bowling tones and strength ens muscles in your throwing arm, back, chest and legs – especially the hamstrings when proper form is used to bend the knee and release the ball. It also increases hand-eye coordination and balance while using over 130 muscles. What’s more, according to the Mayo Clinic, bowling burns between 220 to 300 calories per hour, making it a great weight-loss exercise. Just don’t succumb to the aromas of chili cheese nachos, hot dogs and pizza.

Unlike other sports and exercises, save for swimming, bowling offers high rewards with low risks. It’s a low impact sport with a low risk of injury. In fact,

during an 18-year study by the Ohio State University, medical personnel treated only 8,754 bowling injuries. The most com mon of these ailments included sprains and strains to the fingers, wrists, ankles and knees.

Feeling stressed and anxious? Bowling can help with that too! The American Psychological As sociation says that 53 percent of adults and teens feel better men tally and physically after exercis ing. Believe it or not, bowling is a form of exercise, and exercise, as advertised by most doctors, is effective for addressing stress, anxiety, depression and even a loss.

But wait, there’s more! Yes, it helps maintain health. And yes, it increases balance, coordination and strength, but meeting people and developing lasting rela tionships is the best part about bowling.

“I met my husband and best friends because of bowling,” says Shannon O’Keefe, six-time Professional Women’s Bowling


• Burns up to 300 calories per hour

Association (PWBA) world champion. “Just about every one I meet has some story about bowling and how it has impacted their lives.”

While most of us don’t measure up to Shannon’s bowl ing achievements – a 13-year member of Team USA, six-time PWBA Tour champion - there’s still plenty of fun and friends waiting for you at the nearest bowling alley.

According to the Appalachian Agency for Senior Citizens (AASC), maintaining a healthy social life is especially import ant as we age. Studies suggest that seniors with strong social networks have less stress, less anxiety, fewer ailments and even fewer financial woes.

No matter your age, no matter your demographic, whether you play with family or join a league, bowling provides the perfect venue for bolstering relationships and relieving stress.

• Lowers your risk of heart disease and strokes

• Helps maintain healthy cholesterol and blood pressure levels

• Repeated lifting/throwing of bowling balls tones and strengthens muscles

• Easy to learn for all ages

• Low impact - ideal for seniors and children

• Increases coordination and balance

• Reduces stress and anxiety

• It’s a great way to meet new people

• Joining a league forces you to stick to a bowling schedule

• It strengthens relationships between couples, families and friends

• Strengthens your immune system

...bowling burns between 220 to 300 calories per hour, making it a great weight-loss exercise.


Forget about searching for the Fountain of Youth and the magical drink that promises you will live to be 100 or more. Wait – if that search means you are taking long walks, snacking on fruits and vegetables as you go and taking time to stretch your muscles, you could be on the right path.

Exercise, stretching and clean eating are essentials to living longer, more productive lives. Just look to the healthy lifestyles of populations in the world’s designated “Blue Zones” for proof.

Longevity research shows that people in Ikaria, Greece; Loma Linda, California;

Sardinia, Italy; Okinawa, Japan; and Nicoya, Costa Rica, live longer, better lives than the average individual. It’s not uncommon to be invited to a 100th birthday party in one of these Blue Zones. Why? How? Studies indicate that the common, contributing factors to longevity include:

• Socialization with family and others

• Sense of purpose

• Lack of smoking

• A plant-based diet

• Spirituality

• Physical activity

“There are not a lot of super secrets about living to be 100,” says MediFit Wellness Coordinator

Kirk Vidrine. “But you

may be surprised at what we have learned about living longer. It seems that when people hit that big number, 60, things go downhill in a hurry. Those over 60 tend to experience pain related to their lack of mobility, which begins at that age. This leads to a poor quality of life as they age further.

“Human beings are built on the procreation model,” he continues. “You are built to have kids, to help raise your grandkids and then biology doesn’t care about you anymore. No matter how hard you try,

you are not necessarily going to make it to 100. In fact, only one in 5,000 in this country live to 100.

“We have learned that living a long life is dictated 10 percent by genetics and 90 percent by lifestyles,” Vidrine said. “But it is not just about achieving a high number of years, it is about living better. Why live longer and be miserable in pain? It is possible to enjoy your retirement and golden years in a better way. You don’t have to live in a Blue Zone – just follow a healthy lifestyle.”


Making Memories With Your Grandchildren UNIQUE HOLIDAY GIFT IDEAS

The story is as old as time. Child opens gift. Child plays with gift. Child becomes bored with gift. House acquires a new dust magnet. Repeat. Sound familiar?

Yes, it’s true that every holiday season has at least one “it” toy for kids. But why not stray from that tired formula this year by giving a gift that promotes togetherness, awakens new interests and creates a lifetime of memories for both of you?

Become members. Whether to the batting cages, the observatory or the zoo, a member ship for you and your grandchild generates regular outings to hit a homerun, gaze at the stars or feed the elephants.

Get tickets. Subscrip tions to the community theater, the orchestra or the local sports team come in a variety of packages. A little too pricey? Purchase tickets to a single event that your grandchild really wants to see.

Take a class. Sew ing, woodworking and horseback riding are just a few ideas that might interest both you and your grand child. Ask around to see what’s available in your community.

Build something. Get your hands dirty together by building a birdhouse, a model airplane or a set of bookshelves. Not your area of strength? Remember, there’s no shame in using a kit.

Embrace the out doors. Get a tent, a lantern and an out door cooking set and go camping together.

Find nearby parks and campgrounds or make it as easy as setting up in your own backyard.



It might surprise you to learn that most millionaires are frugal. They know how to budget, they don’t overspend and they often live below budget. You may not be a millionaire, but you can live well by practicing these simple budgeting tips:


Be thrifty. Practice restraint. Even millionaires aren’t above coupons, deals and penny-pinching. If anything, they capital

ize on these money-sav ing tricks more than anyone. Make sure you really get the best deal before forking over your hard-earned cash.

walk away and think about it. If you still want that sweater a day or two later, then go back and get it.


Ask yourself if you really need it. According to a study in the Journal of Psy choactive Drugs, shopping can have the same dopamine reward circuity as highly-ad dictive drugs, including cocaine, opiates, and nicotine. Whether it’s a sweater or a new car,


Don’t open more than 2-3 credit cards. Use a debit card as often as possible so that you don’t overspend. The spending rewards that come with credit cards often encourage us to spend more. It’s a lot harder to let go of your checking and savings than it is to charge on a somewhat limitless cred it card.

Become a consultant in whatever field you spe cialize in. Do you love meeting new people and making your own hours? Anyone with a clean driving record can work for Lyft and Uber.


Get a side job. If you want to save money, consider a second job. Yes, you will be busy, but this is a chance to capitalize on what you do well.


Learn to invest. Get-rich-quick schemes are risky and rarely pay off. Invest in your retirement or look for ways to earn interest on your money. Some banks offer rewards for keeping a set minimum balance in your check ing account. FDIC-in sured online banks also offer higher interest than national banks. Keep monitoring interest rates for changes and better opportunities.

Shopping can have the same dopamine reward circuity as highly-addictive drugs.

Travel Gatlinburg: The Gateway to the Great Smoky Mountains

Offering friendly people, family enter tainment and a simple, unpretentious lifestyle, the resort community of Gat linburg rests against the border of the Great Smoky Mountain National Park. Spanning over half a million acres of unspoiled natural beauty, the park boasts majestic mountains replete with winding waterways, diverse plant and animal life and pure serenity running all the way to the state of North Carolina.

While in the city of Gatlin burg, visitors can enjoy the pop culture museums, the unique sou

venir shopping and the delectable, down-home cuisine of its many restaurants as well as Ober Gat linburg’s Mountaintop Amuse ment Park featuring ice skating, skiing, snowboarding and tubing. Driving into the park opens up a whole new set of opportunities including nature trails (many of which are short and uncompli cated), water sports (from white water rafting to rock-skipping) and wildlife observation (try Cades Cove for deer, black bear, groundhog, turkey, raccoon and skunk).

Accommodations can be as high-end as a fully-appointed,

Swiss-inspired chalet nestled in the mountains ( to tent camping right next to a roaring stream (Elkmont Campground).

Average temperatures in Gatlinburg range from the 80s in summer to the 20s in winter. The higher elevations in the park tend to be a little cooler with average annual temperatures peaking in the 60s and dipping down into the teens. Always expect snow around January and February.

For more information, visit and or call 1-800-588-1817 for a free vacation guide.

Accommodations can be as high-end as a fully-appointed, Swissinspired chalet nestled in the mountains.

1960s CARS



Ferrari 250 GT California Spyder SWB Film: Ferris Bueller’s Day Off (1986)


Aston Martin DB5 Film: Goldfinger (1964)


Volkswagen Beetle Film: The Love Bug (1968)


Ford Thunderbird convertible Film: Thelma and Louise (1991)


Alfa Romeo 1600 Spider Duetto Film: The Graduate


Ford Mustang GT Film: Bullitt (1968)


Dodge Charger Film: Dukes of Hazzard (1979)



Nutritional therapy is a holistic, health care approach based on the understanding that well-being requires a com plex balance of mind, body and spirit. Nutritional therapists ap ply health care based on reliable, effective research findings.

The core of nutritional thera py is to either prevent disease or to enhance the healing process with personalized dietary or lifestyle recommendations. By

evaluating individual circum stances, diet and medical history, a nutritionist is able to formulate a diet plan and supplement pro gram to support health goals. Most nutritionists are trained in functional medicine, a medical approach that focuses on finding the root cause of an illness, rather than just treat ing symptoms. For example, migraine attacks may be caused by certain foods. Identifying and avoiding these foods relieve

attacks. Painkillers, on the other hand, only block migraine symptoms.

Nutritional therapy is a useful tool at any stage in life. Ensuring the correct balance of food, vitamins and minerals can reduce signs of aging, lower the risk of type 2 diabetes and often facilitates better, faster recovery after surgery or cancer treatment. Athletes frequently use nutri tional therapists to boost perfor mance levels as well.


A nutritional therapist is like ly to recommend at least three consultations to address a health issue. Depending on the specific health concern, this may require more or less consults. In some instances, the nutritionist may require lab tests to confirm bio chemical imbalances. Fees for a consultation vary depending on the therapist’s location, qualifica tion and experience level.


Contact the Dietetic & Nutrition Association to find an insured registered nutritionist in your area. Although nutrition plays an important role in health and disease, nutritional therapy should only be used alongside treatment plans made by your primary doctors.

Ensuring the correct balance of food, vitamins and minerals reduces signs of aging.