Active Seniors 16pg Tab

SUMMER

EXERCISE AND ENDORPHINS

ABC'S

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OF MEDICARE

SEEKING

GROUNDCOVER

WITH GRANDCHILDREN

contents SUMMER

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With Grandchildren

Seniors

ACTIVE Executive Publishers H.G. FOX, SR. SUZANNE FOX Managing Editor SUZANNE FOX

Copy Editor CHAD RUIZ Production & Design SUZANNE FOX CLAIRE THOMAS TRA PHAM

Contributing Writers AMBER AREVALOS MICHELLE FOUCHI ESNEAULT COURTNEY FARNET REBECCA GUTKNECHT JULIE MADDOCK SHIRIN MEHDI KRISTY PODRUCHNY DINA ZELDEN © 2020 Jumpstart Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services, igofox.com 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 Active Seniors, 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.

3. GARDENING

10. RECIPE

4. PETS

11. WELLNESS

Seeking Groundcover?

Think Herbs Pets and COVID-19 6. EXERCISE

For The Young At Heart 7. FUN

Spot The 6 Differences 8. FINANCE

The ABC's of Medicare

Italian Herbed Chicken and Veggies It's In The Water

14. NUTRITION

Food For Thought

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GARDENING

Seeking Groundcover?

Think Herbs

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lanting herbs in your garden can not only spice up your plate, they can be used as excellent groundcover. Why not grow a beautiful garden that’s also edible?

If you have a spot in your yard available that gets full sun, these herbs will be delighted to grow there. You might get inspired to make a pizza or perhaps a cup of tea.

Oregano Creeping oregano is an aromatic perennial that grows up to 6 inches and will gift you seasonally with small white flowers. Feel free to prune your oregano down to whatever height you’d like—it’s hardy and doesn’t mind the trim. Take care not to overwater.

Thyme Creeping thyme also thrives in a warm climate with full sun and doesn’t require frequent watering. Its stunning purple flowers will look wonderful between stepping stones and anywhere else you’d like to add a pop of low-maintenance color.

You can also keep creeping thyme to 2 inches high, though it can stretch up to 10 inches if left to its own devices!

Rosemary Rosemary would complete this low-maintenance Italian herb garden. The same rules for sun and water apply to creeping rosemary. Welldrained sandy soil will keep this herb content to spread through your garden. You’ll love its delicate, light purple bloom.

Chamomile The apple-scented Roman chamomile will add a touch of enchantment to your garden with its white petals accented by a yellow center. This relaxing herb will grow in full to partial sun and can grow up to 12 inches. You can let the soil go dry before watering, but give it a bit of extra water after a hot day.

By Kristy Podruchny

Mint Do you have a shady spot that needs groundcover? Consider planting mint. Corsican mint, also known as creeping mint, makes a thick mat that can handle foot traffic well. Take care with mint—it will take over your garden when you’re not looking! Corsican mint will thrive in moist soil and this tiny groundcover will grow up to 1 inch tall.

Let this fragrant group of herbs make every step through your garden memorable. Pruning in your backyard can become a foraging adventure through your own enchanted garden.

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PETS

s t Pe

AND COVID-19

Coronaviruses are a large family of viruses. Some cause illness in people, and others cause illness in certain types of animals.

Some coronaviruses that infect animals can sometimes be spread to people, but this is rare.

At this time, there is no evidence that animals play a significant role in spreading the virus that causes COVID-19.

Based on the limited information available to date, the risk of animals spreading COVID-19 to people is considered to be low.

We are still learning about this virus, but it appears that it can spread from people to animals in some situations.

CDC is aware of a small number of pets, including cats and dogs, reported to be infected with the virus that causes COVID-19, mostly after close contact with people with COVID-19.

Treat pets as you would other human family members–do not let pets interact with people or animals outside the household. If a person inside the household becomes sick, isolate that person from everyone else, including pets.

This is a rapidly evolving situation and information will be updated as it becomes available.

For more information: https://www.cdc.gov/coronavirus/2019-ncov/faq.html#COVID-19-and-Animals.

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RISK OF ANIMALS SPREADING THE VIRUS THAT CAUSES COVID-19 TO PEOPLE The virus that causes COVID-19 spreads mainly from person to person through respiratory droplets from coughing, sneezing and talking. Recent studies show that people who are infected but do not have symptoms likely also play a role in the spread of COVID-19. At this time, there is no evidence that animals play a significant role in spreading the virus that causes COVID-19. Based on the limited information available to date, the risk of animals spreading COVID-19 to people is considered to be low.

RISK OF PEOPLE SPREADING THE VIRUS THAT CAUSES COVID-19 TO ANIMALS CDC is aware of a small number of pets, including dogs and cats, reported to be infected with the virus that causes COVID-19, mostly after close contact with people with COVID-19. Only a few of the animals reported to be positive showed signs of illness.

We are still learning about this virus, but we know that it originally came from an animal source and is primarily spreading from person-to-person, but it appears that it can spread from people to animals in some situations.

WHAT TO DO IF YOU OWN PETS Until we learn more about how this virus affects animals, treat pets as you would other human family members to protect them from a possible infection.

• Do not let pets interact with people or other animals outside the household.

• Keep cats indoors when possible to prevent them from interacting with other animals or people.

• Walk dogs on a leash, maintaining at least 6 feet (2 meters) from other people and animals.

• Avoid dog parks or public places where a large number of people and dogs gather.

PROTECT PETS IF YOU ARE SICK If you are sick with COVID-19 (either suspected or confirmed by a test), you should restrict contact with your pets and other animals, just like you would with people. Until we know more about this virus, people sick with COVID-19 should avoid contact with pets and other animals.

• When possible, have another member of your household care for your pets while you are sick.

• Avoid contact with your pet including, petting, snuggling, being kissed or licked, and sharing food or bedding.

• If you must care for your pet or be around animals while you are sick, wear a cloth face covering and wash your hands before and after you interact with them.

• If you are sick with COVID-19 and your pet becomes sick, do not take your pet to the veterinary clinic yourself. Call your veterinarian and let them know you have been sick with COVID-19. Some veterinarians may offer telemedicine consultations or other plans for seeing sick pets.

STAY HEALTHY AROUND ANIMALS In the United States, there is no evidence that animals are playing a significant role in the spread of COVID-19. Based on the limited information available to date, the risk of animals spreading COVID-19 to people is considered to be low. However, because all animals can carry germs that can make people sick, it’s always a good idea to practice healthy habits around pets and other animals.

• Wash your hands after handling animals, their food, waste, or supplies.

•P ractice good pet hygiene and clean up after pets properly.

• Talk to your veterinarian if you have questions about your pet’s health.

•B e aware that children 5 years of age and younger, people with weakened immune systems and people 65 years of age and older are more likely to get sick from germs some animals can carry.

All information for this article was taken from the CDC web page: https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/animals.html

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EXERCISE

EXERCISE

WHAT ARE ENDORPHINS AND HOW DO THEY IMPACT YOUR HEALTH? Endorphins are tiny neurochemicals produced by the central nervous system and pituitary gland in response to exercise, eating, drinking and sex.

Endorphins are feel-good chemicals associated with the brain’s internal reward system. They naturally reduce pain and enhance pleasure, yielding a feeling of euphoria. Endorphin release is associated with positive self-image, increased energy levels and feelings of control and fulfillment. Endorphins enhance well-being by alleviating depression, reducing stress and anxiety, boosting self-esteem, improving sleep and regulating body weight.

The term endorphin comes from the combination of endogenous (from within) and morphine (an opiate-like drug). Their effects are similar to those of anti-anxiety drugs and opiate painkillers without the negative side effects.

Exercise regularly to increase endorphin release and improve overall quality of life.

FOR THE YOUNG AT HEART

By Courtney Farnet

A

ccording to the Centers for Disease Control and Prevention, 31 million adults age 50 and older are inactive.

Physical inactivity contributes to the development of chronic diseases including heart disease, lung disease, stroke, diabetes mellitus, Alzheimer’s disease, hypertension and cancer.

Regular exercise can help delay, prevent or manage chronic disease and is associated with longer life. It results in improved cognition, quality of life and overall physical functioning.

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The World Health Organization’s physical activity guidelines suggest older adults participate in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorousintensity aerobic exercise per week or an equivalent combination. Activity should be performed in bouts of at least 10 minutes.

The following forms of aerobic exercise are low impact, safe and effective options for older adults to boost stamina, stimulate bone growth, improve bone density and manage body weight.

Swimming

Walking

Water Aerobics

The Elliptical

Indoor Cycling

Indoor Rowing

7 Answer Key: (1) Man on far right is missing his buttons. (2) Blonde headed girl in front now has green shoes. (3) Large flag is missing its stars. (4) One of the flags has changed the color of its stripes. (5) Boy on the left in front has a new gold necklace. (6) Man in back has on a new hat.

Spot the 6 Differences FUN

FINANCE

The ABC’s of

By Dina Zelden

The in’s and out’s of Medicare can be overwhelming and confusing. Use these ABC’s to help make sense of it all.

A B C A is for AFTER. Medicare Part A covers expenses after you are sick. Think inpatient hospital costs.

Your costs will be covered at 80 percent. Medigap or supplemental coverage is available for the other 20 percent of expenses.

B is for BEFORE. Medicare Part B covers healthcare costs before you are sick.

Think outpatient costs as well as preventative care and doctor visits.

C is for COMBINE. Medicare Part C, also known as Medicare Advantage, combines the benefits and coverage of Parts A and B and acts as primary insurance. It usually includes drug coverage as well as vision and dental which original Medicare excludes.

Celebrating your 65th birthday soon? Be prepared by understanding the different enrollment periods.

INITIAL ENROLLMENT: This lasts for seven months including the three months leading up to and the three months after your 65th birthday. It is for first-time Medicare participants.

GENERAL ENROLLMENT: This describes the period from January 1-March 31 each year for individuals who did not sign up before turning 65.

SPECIAL ENROLLMENT: This is for individuals that meet certain requirements to sign up outside of the other enrollment periods.

It is important to inform yourself before you enroll. Start by checking with your current physician to be sure they accept Medicare. You can have questions answered at 1-800-MEDICARE. In addition, free counseling is available from the State Health Insurance Assistance Program, known as SHIP. You can also refer to the www.Medicare.gov to compare plans and coverage in your area.

It is helpful to find a health insurance company that specializes in seniors to be sure you understand your options and to avoid any penalties. Penalties are assessed when you go more than 63 days without coverage under the Medicare drug plan or other creditable drug coverage.

Healthcare is never as important as it is during your senior years. Using the proper resources can help you feel confident in your choices and ensure good health.

ANNUAL ENROLLMENT PERIOD (AEP): This occurs every year from October 15-December 7, allowing individuals to make changes to their plan or choosing a new insurance provider.

D X D is for DRUGS. Medicare Part D covers medications.

It is recommended that you speak to a specialist to determine the plan that is right for you. It is important that you enroll for Part D with your initial enrollment.

If not, you will pay a penalty.

What Do Parts A/B NOT Cover?

• Annual physical exams, except for a one-time "Welcome to Medicare" exam when you join Medicare and an annual "Wellness" Visit every 12 months.

• Long-Term nursing home care for more than 100 days.

• Acupuncture, naturopathy, etc.

• Routine foot care • Cosmetic surgery • Hearing aids • Dental care and dentures • Care outside the United States

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RECIPE

ITALIAN HERBED CHICKEN AND VEGGIES THE SIMPLICITY OF A MEAL DOES NOT DETERMINE ITS FLAVOR! Making quick easy meals does not mean we have to sacrifice our palettes. Many meals can be made in one pan, one pot or even one baking sheet. This recipe was designed with the busy person in mind. The low sodium recipes have been on the rise because of the recent developments on how salt affects our bodies. The older we get the less sodium we need. As adolescents, the average recommended intake is around 2,300mg, which equals 1 teaspoon of salt and as we become older adults the intake decreases to 1,500mg. With the highly processed foods out there it is easy to go past our daily intake.

Broccoli is a great versatile vegetable to add to any meal. With a one cup serving of broccoli you will get 24.3 calories, good fiber, 6mg of sodium, plenty of potassium and vitamin C. One red potato has around 154 calories, 943mg of potassium, 34g of carbohydrates, 2.4g of sugar and 4 grams of protein. There are a variety of vitamins and nutrients including vitamin B6, vitamin C, iron and magnesium. Some of the phytochemicals found in red potatoes have been associated with positive health benefits. They have been linked to anti-inflammatory, brain health and eye health.

Olive oil has been linked to fighting osteoporosis and has anti-inflammatory properties as well as heart healthy benefits.

Nutrition Facts Calories 542kcal-25% Protein 30.15g-55% Total lipid (fat) 24.56g-51% Carbohydrate 50.66g-21%

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INGREDIENTS • 3 large red potatoes diced • 2 cups broccoli chopped • 1 cup cherry tomatoes • 1 lb chicken breasts • 1/4 cup olive oil • 1 tablespoon Italian herbs • A pinch of salt and pepper DIRECTIONS: ❶ Make sure all vegetables and chicken are chopped to desired size. ❷ Line one side of the pan with broccoli. ❸ Place the chicken breasts next to the broccoli. ❹ Now, place diced potatoes on the other side of the chicken. ❺ Drizzle olive oil over the broccoli, potatoes and chicken. ❻ Mix together the Italian herbs with the salt and pepper. ❼ Sprinkle Italian seasoning mix all over the potatoes, chicken and broccoli. ❽ Cover with foil. Bake at 350 degrees for 1 hr. ❾ Remove from oven and let it cool for 10 minutes and top broccoli with tomatoes before serving!

Prep time: 15 minutes Cook time: 1 hour Serves: 4

WELLNESS

IT'S IN THE WATER

M

By Michelle Fouchi Esneault

ore than 60 percent of the human body is made up of water. It’s necessary to regulate body temperature and keep bodily functions working the way they need to. Medical professionals recommend that you consume at least 65 ounces of fluids each day and to drink even more during warm weather.

Staying hydrated is important to your health, no matter how old you are, but, as you age, you become more susceptible to changes in the balance of fluid in your body.

According to “The American Journal of Nursing,” dehydration is a frequent cause of hospitalization in people over 65. There are many reasons including poor appetite, medications, temperature, lack of mobility, and the inability of your body to hold water which contributes to a lack of thirst. By the time you are thirsty, essential fluids could be dangerously low, leading to dry mouth, decreased urination, headache, sleeplessness, irritability, cramps, loss of balance, and weakness, low blood pressure, a rapid pulse and sometimes seizures and death. Hydrated seniors experience fewer falls, better rehab results and lower rates of fatal coronary heart disease.

The National Institute on Aging states that eating a balanced diet of plenty of water-filled fruits and vegetables such as cucumbers, tomatoes, watermelon, grapes, oranges and cantaloupe can count towards your fluid goals. Other options include low-sodium broth, popsicles, milkshakes and smoothies. If you really don’t like the taste of water, you can opt for flavored waters, half water half juice or fruit-infused water. Limit beverages and foods that contribute to dehydration such as alcohol, high sodium and caffeinated drinks.

The simplest way to stay hydrated is a plain glass of water but even that isn’t so easy any more. If you look in any supermarket, there is an entire aisle dedicated to different types of water. One, alkaline water, which has a high mineral content, promises all sorts of benefits including increased hydration, but is it true? It depends who you talk to.

Some believe that drinking alkaline water, which is less acidic than tap water, can help you stay better hydrated.

Staying hydrated is important to your health, no matter how old you are One study from the University of Montana found that drinking alkaline water did increase hydration after a high-intensity workout, but for the average moderately sedentary person, they found the impact to be relatively small. The Mayo Clinic found that though the ionized water can be beneficial for some conditions, plain tap water is usually sufficient for hydration in most people.

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GRANDCHILDREN

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WITH GRANDCHILDREN

By Amber Arevalos

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randchildren are one of the greatest joys in our lives. We spoil them with love, affection and lessons.

Some grandparents get the privilege of caring for them while their parents are working. Grandchildren are full of energy, curiosity and determination. There is a whole world for them to explore. No matter what age they reach, there is always a new challenge or obstacle to overcome. Who doesn’t want to be part of that journey?

When we connect with our grandchildren, it can be the most satisfying feeling. Seeing their faces light up when they see us or the excitement when they see you perform a task they did

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not think was possible. There are a variety of activities to engage in with your grandchildren. Depending on their age, the activity can be more or less physical. This is why it is so important to live a healthy active lifestyle. Stay mobile and have a regular walking or jogging routine. Eat healthy foods and teach your grandchildren about staying healthy.

Younger grandchildren will enjoy playing red

No matter what age they reach, there is always a new challenge or obstacle to overcome. Who doesn’t want to be part of that journey?

Turn rainy days into game days. Plan a variety of board games and play for pretzels or some healthy snacks to make the games more interesting. Charades or heads up are fun games the whole family can enjoy. Karaoke always turns into one of those singing shows where there are judges and everyone gets a chance to show off their dancing and singing skills.

light green light, Simon says and other listening skills games. You can also play basketball with them and play games like HORSE or around the world. Older grandchildren can be tricky. With the invention of the cellphone also came the more disengaged teenager. Teen years are full of learning how to build long term friendships. A high percentage of teens tend to want more space and less time around family. It is a phase we all have to go through and learn to balance family and friends. So when you have that teenage grandkid at your home, you can also try sports activities or perhaps play a video game. We want to encourage more physical activities, but to connect with certain grandchildren, reaching them through their favorite activity can open them to try new things with you.

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NUTRITION

FOOD FOR THOUGHT

By Michelle Fouchi Esneault

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s we get older, our bodies and minds go through changes that require we take a closer look at what we eat. A healthy diet can help maintain energy, keep your weight in check, lower your risk of chronic health problems and have a big impact on your well-being. A national poll by Research!America finds that the biggest concern Americans have about aging is losing mental ability. Eating a diet containing nutrient-rich foods such as fruit, vegetables, healthy proteins, whole grains, low-fat dairy and healthy fats can protect your brain from damage, support memory and brain development and boost alertness.

Include some of these brain superstars in your diet today.

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• Eggs are excellent for brain health. High in vitamins B6, B12, folate and choline, a study by the Oxford Project to investigate memory and aging shows that these vitamins slow mental decline and improve mood and memory.

• Fatty fish such as salmon, trout and sardines are high in omega-3 fatty acids which the “Journal of Nutritional Biochemistry” says not only benefits learning and memory, but also staves off Alzheimer’s disease. The “American Journal of Preventative Medicine” states that regularly eating baked or broiled fish can increase your brain’s grey matter which controls memory and decision making.

• A study found in the “Journal of Agricultural and Food Chemistry” states that blueberries can improve brain function due to its high levels of vitamin C, vitamin K and antioxidants.

• Broccoli is also high in fat-soluble vitamin K. According to a study in “Maturitas,” vitamin K is found in high concentrations in the brain, making it vital for all cognitive functions, helping to sharpen memory and ward off dementia.

• Oranges, bell peppers, kiwi and strawberries are chock-full of the powerhouse antioxidant vitamin C which plays a big part in preventing mental decline. An article in “Nutrients” states that the vitamin C in these foods fight the free radicals that damage brain cells and support brain health.

• Both coffee and green tea contain antioxidants that increase alertness, improve your mood, improve memory and focus and reduce depression. An article in “Practical Neurology” magazine states that they can also prevent cognitive decline, reduce the risk of stroke and possibly reduce the risk of Parkinson’s and Alzheimer’s.

• Flavonoids make dark chocolate a sweet treat for your brain. The “Neuroscience and Biobehavioral Review” found that it can help with long term memory and age-related mental decline.

Life Hack You can keep the yolk from turning green by only cooking the eggs long enough to harden them and then chilling the eggs as soon as they have finished cooking. One way to do this is by running cold water over the hot eggs as soon as the cooking time has elapsed.

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