Issuu

COULD A LOW FODMAP DIET

HELP YOUR DIGESTIVE SYMPTOMS?

LIVING NEAR MOM & DAD

WHEN YOU'RE A SENIOR TOO

CAN YOU SPOT AN AI SCAM?

THE SECOND ACT

YOUR NEXT CHAPTER MAY BE YOUR BEST ONE YET Reinventing life after 60 through purpose, passion, adventure and the freedom to finally ask, “What do I want now?"

contents

WHAT YOUR GRANDCHILDREN WILL ACTUALLY REMEMBER

5. RECIPE

12. RECIPE

20. GARDENING

7. RELATIONSHIPS

14. GRANDCHILDREN

The Art of Staying Close without Being too Close

What Your Grandchildren Will Actually Remember

22. FINANCE

8. WELLNESS

16. COVER

ONE-PAN Garlic Herb Chicken & Fall Vegetables

Could a Low FODMAP Diet Help Your Digestion Symproms? 10. NUTRITION

Slow-Cooker Beef & Vegetable Stew

Can You Spot an AI Scam? 24. EXERCISE

The Second Act

Chair Tai Chi: Big Benefits from Gentle Movement

18. FEATURE

26. TRAVEL

Living Near Mom & Dad...When You're a Senior too

Protein After 60: Are You Getting Enough?

Beyond Mums: Fresh Color for the Fall Garden

The Perfect Three-Day Getaway 28. RECIPE

Blueberry Cinnamon Oatmeal Bake

BEYOND MUMS: FRESH COLOR FOR THE FALL GARDEN

RECIPE

INGREDIENTS

SERVES 4

• 4 boneless, skinless chicken legs or thighs • 1 pound baby potatoes, halved • 3 large carrots, peeled and sliced • 8 ounces green beans, trimmed • 3 tablespoons olive oil • 3 cloves garlic, minced • 1 teaspoon dried rosemary • 1 teaspoon dried thyme • 1 teaspoon dried parsley • ½ teaspoon salt • ¼ teaspoon black pepper • ½ teaspoon paprika • Fresh parsley, optional for garnish

By Nellie Palmer

Kitchen Tip

One-Pan

Garlic Herb Chicken & Fall Vegetables

Simple, colorful and full of fall flavor, this easy dinner comes together on one pan for minimal cleanup. DIRECTIONS Preheat oven to 425°F. Place the potatoes and carrots on a large rimmed baking sheet. Drizzle with about half of the olive oil and season with half of the rosemary, thyme, parsley, salt and pepper. Toss to coat. Roast for 15 minutes. Meanwhile, combine the remaining olive oil, minced garlic, rosemary, thyme, parsley, paprika, salt and pepper in a small bowl.

Cutting the potatoes and carrots into similar-sized pieces helps everything cook evenly. For even easier cleanup, line the baking sheet with parchment paper before adding the ingredients.

Remove the baking sheet from the oven and add the chicken and green beans. Brush the chicken generously with the garlic herb mixture and gently toss the green beans with any remaining seasoning. Return the pan to the oven and roast for another 20 to 25 minutes, or until the chicken reaches an internal temperature of 165°F and the vegetables are tender. Let the chicken rest for about 5 minutes before serving. Garnish with fresh parsley if desired.

Seniors

ACTIVE

executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Christian Dischler

local credits

contributing writers Alyssa Ingram Nellie Palmer Grant Parker Natalie Green Alexander Rome

art design and production

Megan Pedersen

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.

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RELATIONSHIPS

e s o l C g n i Stay THE ART OF

WITHOUT BEING TOO CLOSE By Natalie Green

ome of the most meaningful relationships in life are also the easiest to overcomplicate. Adult children, grandchildren, longtime friends and extended family can bring enormous joy, but staying close does not mean being involved in every decision, every disagreement or every detail of one another’s lives.

Healthy relationships need something that can feel surprisingly difficult: boundaries. Boundaries are not walls.They are simply the lines that help people understand where one person’s responsibility ends and another’s begins.They can protect relationships from resentment, misunderstandings and unnecessary conflict. With adult children, one of the biggest adjustments is learning to move from parenting to supporting. Your children may still ask for advice, but they may not always take it. Sometimes the most loving response is to listen without

immediately trying to solve the problem.

step away from an uncomfortable conversation or decline to become the referee in someone else’s Try asking,“Do you want my advice, disagreement. or do you just need me to listen?” Healthy closeness also means That small question can make a big making room for your own life. difference. Keep your hobbies. Maintain your friendships.Take the trip. Join the Grandchildren bring another class. Spend an afternoon doing balancing act. Being an involved absolutely nothing if that is what grandparent can be one of life’s you need.Your relationships should greatest pleasures, but parents add to your life, not consume it. may have different rules, routines or expectations than you did. Respecting those choices, even Perhaps the simplest rule when you would do things is this: stay interested differently, helps preserve trust and without becoming keeps the focus where it belongs: enjoying time together. intrusive, available without Friendships benefit from boundaries too. Retirement, health changes or different lifestyles can change how much time people have for one another.A friend who cannot meet every week may still care deeply about the relationship. Staying connected does not require constant contact. And then there is extended family. Every family has opinions, traditions and long-running dynamics. It is okay to say no to an invitation,

becoming obligated, and supportive without taking over. The strongest relationships leave room for both connection and independence. Sometimes giving the people you love a little space is not creating distance at all. It is what allows everyone to stay close.

WELLNESS

Fodmap Diet COULD A LOW

HELP YOUR DIGESTIVE SYMPTOMS?

By Alyssa Ingram

If you regularly deal with acid reflux, heartburn, bloating or an uncomfortable feeling of fullness after eating, you may have heard about the lowFODMAP diet. But what exactly is it, and could it help? FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Despite the complicated

name, FODMAPs are simply certain carbohydrates that can be difficult for some people to absorb. When they reach the intestine, they may contribute to gas, bloating, abdominal discomfort and changes in bowel habits. Foods high in FODMAPs can include onions, garlic, apples, pears, beans, certain dairy products, wheat products, honey and sweeteners such as sorbitol and xylitol. Lower-FODMAP choices include eggs, chicken, fish, lean

meats, rice, potatoes, oats, strawberries, grapes, kiwi, carrots, zucchini and certain sourdough breads. The low-FODMAP diet was developed primarily for people with irritable bowel syndrome, or IBS. It is not considered a standard treatment for gastroesophageal reflux disease, commonly called GERD. However, digestive conditions frequently overlap. Someone experiencing reflux along with bloating, gas or IBS symptoms may find that identifying troublesome foods makes meals more comfortable. For people with reflux, it is also important to pay attention to foods that commonly trigger heartburn. These may include fatty or fried foods, chocolate, coffee,

alcohol, peppermint, spicy foods, tomatoes and citrus. Triggers differ from person to person, so keeping a simple food and symptom diary can be useful. Eating smaller meals and finishing dinner at least three hours before lying down may also reduce nighttime reflux.

determine which ones actually cause symptoms. The goal is to eventually enjoy the widest variety of foods your body comfortably tolerates.

Older adults should be especially cautious about unnecessarily restricting their diets. Adequate protein, fiber, vitamins and calories remain important for maintaining A low-FODMAP diet is strength and overall health. Anyone considering a lownot intended to be FODMAP diet should ideally followed strictly discuss it with a physician forever. or registered dietitian, particularly if they have other It normally begins with a short medical conditions or take elimination period, generally medications. two to six weeks. Foods are then gradually reintroduced to

And remember: persistent reflux, difficulty swallowing, unexplained weight loss, vomiting, bleeding or chest pain should never be managed with diet alone. Those symptoms deserve medical evaluation. The takeaway? A lowFODMAP diet may help uncover digestive triggers, but the ultimate goal isn't eating fewer foods. It's discovering which foods help you feel your best.

NUTRITION

By Natalie Green

PROTEIN AFTER 60: ARE YOU GETTING ENOUGH? Protein may not be the first thing you think about when planning a healthy meal, but as we get older, it deserves a little more attention. Protein helps the body build and repair tissue, supports the immune system and, perhaps most importantly as we age, helps maintain muscle. The National Institute on Aging recommends including a variety of nutrientdense protein foods throughout the day to help support muscle and healthy aging.

WHY DOES THAT MATTER? Beginning in adulthood, we gradually lose muscle mass. That loss can become more noticeable

with age and may eventually affect strength, balance and the ability to perform everyday activities. Eating enough protein, along with staying physically active, can help protect the muscle you have. The good news is that getting more protein does not mean eating a giant steak every night. Eggs, chicken, turkey, fish, shrimp, lean beef, Greek yogurt, beans, lentils, nuts, seeds and soy foods can all contribute protein. Even foods such as oatmeal and quinoa provide smaller amounts that add up over the course of a day. One large egg, for

example, provides about 6 grams of protein, while three ounces of chicken provides about 20 grams.

SPREAD IT THROUGHOUT THE DAY One common mistake is eating very little protein at breakfast and lunch and trying to make up for it at dinner.

LUNCH COULD BE A CHICKEN SALAD

Instead, think about adding some protein every time you eat. Breakfast might be eggs with wholegrain toast, Greek yogurt with fruit, or oatmeal topped with nuts.

Many adults find they need fewer calories as they age, while still needing plenty of nutrients. That makes food quality increasingly important.

Rather than simply eating more, Lunch could be chicken salad, bean replace foods that provide few soup, a turkey sandwich or leftovers nutrients with foods that work from dinner. harder for you. For example, swap a pastry at breakfast for eggs and Dinner might include grilled chicken, toast, or replace an afternoon bag shrimp, fish, lean beef or a plantof chips with yogurt, nuts or fruit with peanut butter. based protein alongside vegetables and a whole grain or potato. Choosing lean proteins most often Even snacks can help. A hard-boiled can also help keep saturated fat and egg, handful of nuts, yogurt or calories in check. peanut butter on toast provides And don't forget exercise. Protein more staying power than crackers and movement work as a team. or sweets alone. Walking is excellent for overall health, while resistance exercises PROTEIN DOESN'T such as lifting weights, using HAVE TO MEAN MORE resistance bands or doing bodyweight exercises help tell your CALORIES muscles, “We still need you.”

There is no single protein target that is right for every older adult. Health conditions, kidney function, medications, body size and activity level can change individual needs, so someone considering a major increase in protein should discuss it with a healthcare professional. But for most of us, the takeaway is refreshingly simple.

Don't save all your protein for dinner. Give your muscles something to work with throughout the day, keep moving, and make maintaining strength part of your plan for staying independent.

RECIPE

& f e e B r e SLow-Cook w e t S e l b a Veget

By Nellie Palmer

Nothing says fall quite like a warm bowl of beef stew. This slow-cooker version is hearty, comforting and easy to prepare, with tender beef, potatoes and vegetables simmered in a rich, flavorful broth.

DIRECTIONS

INGREDIENTS

Place the potatoes, carrots, celery and onion in the bottom of a slow cooker.

• 2 pounds beef chuck roast, trimmed and cut into 1½-inch cubes • 1 pound baby potatoes, halved, or 3 medium potatoes, cubed • 4 large carrots, peeled and sliced • 2 celery stalks, sliced • 1 small yellow onion, chopped • 3 cloves garlic, minced • 3 cups low-sodium beef broth • 2 tablespoons tomato paste • 1 tablespoon Worcestershire sauce • 1 teaspoon dried thyme • 1 teaspoon dried rosemary • 1 teaspoon dried parsley • ½ teaspoon salt • ½ teaspoon black pepper • 2 tablespoons all-purpose flour • 2 tablespoons water • 1 cup frozen peas, optional • Fresh parsley for garnish, optional

Season the beef with salt and pepper, then place it over the vegetables. In a medium bowl, whisk together the beef broth, tomato paste, Worcestershire sauce, garlic, thyme, rosemary and parsley. Pour the mixture over the beef and vegetables. Cover and cook on LOW for 7 to 8 hours or HIGH for 4 to 5 hours, until the beef is fork-tender and the vegetables are cooked through.

SERVES 6

ip T n e h c it K

About 30 minutes before serving, whisk together the flour and water until smooth. Stir the mixture into the stew to help thicken the broth. Add the frozen peas, if using, and continue cooking for another 20 to 30 minutes. Taste and adjust the seasoning if needed. Ladle into bowls and garnish with fresh parsley before serving.

Beef chuck is ideal for slow cooking because it becomes more tender as it cooks. Resist the temptation to use a very lean cut of beef, which can become dry during the long cooking time.

For an even easier morning, chop the vegetables and cube the beef the night before. Refrigerate them separately, then simply assemble everything in the slow cooker the next day.

GRANDCHILDREN

WHAT YOUR

GRANDCHILDREN WILL ACTUALLY

REMEMBER By Natalie Green

randparents have a way of wanting to make things special.

We buy the birthday present. Slip a little money into the card. Plan the outing. Bring treats when we visit. But years from now, your grandchildren may not remember what you bought them for their ninth birthday. They may remember something much smaller. • The pancakes you always made when they slept over. • The funny nickname only you used. • The chair where you sat together. • The way you told the same

family story every Thanksgiving, even when everyone pretended to be tired of hearing it. Those seemingly ordinary moments have a way of becoming family history.

Create Something That's “Yours” Traditions do not have to be elaborate. Maybe every visit begins with a trip for ice cream. Perhaps Saturday mornings mean pancakes in pajamas, or every December the grandchildren help decorate one particular batch of cookies. A tradition becomes meaningful because it happens again and again.

Children love knowing there are things they do at Grandma and Grandpa's house that happen nowhere else.

Tell the Stories Only You Know You are also the keeper of stories your grandchildren cannot find online. • What was their mother like when she was 10? • What was their father afraid of as a child? • How did you meet their grandmother or grandfather? • What was your first job? • What happened on the worst vacation your family ever took?

Don't wait for someone to formally interview you. Tell those stories while you're driving, cooking dinner or sitting on the porch. Better yet, write a few down.

Give Them Your Attention Being fully present has become increasingly rare. When your grandchild starts telling you about a video game you don't understand, a friend you've never met or something that happened at school, listen anyway. Ask questions. You may not care very much about the video game. You care about the person telling you about it. And children notice the difference.

Teach Them Something Some of the best memories are made while learning. Teach them to fish, bake biscuits, plant tomatoes, play cards, sew on a button, change a tire or make the recipe your family has prepared for generations. Skills can become heirlooms too.

Don't Try to Make Every Moment Perfect Not every visit needs an itinerary. Sometimes the memory is sitting together on the porch, taking a walk around the neighborhood or laughing over something that wasn't supposed to be funny. There is a temptation to measure love by how much we provide. • • • •

Grandchildren often measure it differently. They remember how your house felt. They remember whether you listened. They remember laughing.

And one day, long after the toys have disappeared and the gift cards have been spent, they may find themselves making your pancakes, repeating one of your sayings or telling their own children one of your stories.

That is when you realize the little things weren't little at all.

COVER STORY

THE SECOND ACT

YOUR NEXT CHAPTER MAY BE YOUR BEST ONE YET Reinventing life after 60 through purpose, passion, adventure and the freedom to finally ask, “What do I want now?"

here was a time when retirement was supposed to mean slowing down. You worked for decades, raised a family, paid the bills, built a career, and eventually reached the point where you could finally step away from the daily grind. For many people today, that is no longer the whole story. Retirement can still mean rest, freedom, and a well-earned change of pace. But it can also mean something else entirely: a second act. A second act might be starting a business at 68. It might be finally writing the book you talked about for 20 years. It could mean moving to a new city, going back to school, learning to paint,

volunteering at a hospital, training for a 5K, traveling more, dating again, or simply deciding that the next chapter of life should look different from the last one. The idea is simple.You are not finished just because one part of your life has ended. Reinvention Does Not Have an Age Limit We often think of reinvention as something young people do. Change careers. Move across the country. Start over. But older adults may actually be uniquely prepared for it. By the time you reach your 60s or 70s,

By Natalie Green

you know more about yourself.You have experienced success and failure. You have survived disappointments that once felt enormous.You understand what you are good at, what you enjoy, and perhaps most importantly, what no longer deserves your time. That perspective can be powerful.You may also have something you did not have at 30: permission to stop living according to someone else's expectations. For years, decisions may have revolved around raising children, advancing a career, caring for parents, paying a mortgage, or meeting the needs of others.

Then one day, the question changes.

What do I want now?

That can be exciting. It can also be uncomfortable. The Fear of Starting Again A second act sounds wonderful in theory. In practice, it can be intimidating. Maybe you have not been a beginner in a long time. Maybe the technology feels unfamiliar. Maybe you worry that everyone else in the room will be younger, faster, or more experienced. Maybe someone has already told you, “Why would you do that at your age?” There is a simple answer. Because you want to. Starting something new does not require you to become the best at it. You do not need to turn a hobby into a business, win a competition, or prove anything to anyone. Sometimes learning something new is valuable simply because it makes life interesting again. • • • • • • •

Take the class. Plant the garden. Learn the language. Buy the paintbrushes. Apply for the volunteer position. Start small if you need to. The important part is starting.

Purpose Can Change For many people, work provides structure without them realizing it. There is somewhere to be. People are expecting you. Problems need to be solved. Your contribution matters. When work ends, some people feel an immediate sense of freedom. Others feel something closer to loss. That does not mean retirement was a mistake. It may simply mean you still need purpose. Purpose does not have to come with a paycheck.

It can come from mentoring a younger person, helping at a community organization, caring for animals, serving at church, helping grandchildren, teaching someone a skill, or contributing to a cause you care about.

young. Others spend their younger years raising families and finally see the world after retirement. There is no universal timeline. There is only yours. And as long as you are still here, there is still time to change it.

The question is not necessarily, “What is my purpose?”

Start With One Question

That can feel overwhelming. Try something smaller. “Where am I useful?” The answer may point you in the right direction.

If you are not sure what your second act should be, ask yourself: "What have I always wanted to do that I kept putting off?"

Your Second Act Can Be Quiet

Do not worry yet about whether it is practical. Just answer honestly.

Not every reinvention needs to be dramatic.You do not have to sell your house, move to Italy, and open a bakery. Your second act might simply mean protecting your mornings. It might mean saying no more often. It might mean taking better care of your health. It could mean reconnecting with an old friend, joining a walking group, cooking more, spending less time watching television, or finally taking the trip you kept postponing. A meaningful life does not have to look impressive from the outside. It only has to feel meaningful to you. Let Go of the Timeline Perhaps one of the most freeing things about getting older is realizing that life rarely follows the schedule we imagined. Some people find the love of their life at 25. Others find it at 72. Some discover their career immediately. Others spend decades working before finally discovering the thing they truly enjoy. Some people travel when they are

• • • • • •

Maybe your answer is travel. Maybe it is creativity. Maybe it is more time with family. Maybe it is independence. Maybe it is adventure. Maybe it is simply peace.

Then ask one more question: "What is one small thing I could do this month to move toward it?" That is how second acts begin. Not with a grand announcement. Not with a perfect plan. Usually, they begin with one decision. • • • •

One phone call. One class. One trip. One brave little yes.

The first act may have shaped who you are. But it does not get to decide everything that comes next.

FEATURE

Living Near Mom and Dad...

WHen You’re

a Senior Too By Alexander Rome

or many baby boomers, retirement has brought an unexpected twist: helping aging parents while managing their own changing needs. Some are even choosing to move into the same neighborhood, retirement community or senior living development as Mom or Dad. It may sound unusual at first, but the idea makes sense. Americans are living longer, and family caregiving is lasting longer too. A recent AARP report found that 74 percent of caregivers for adults age 50 and older live with, or within 20 minutes of, the person they help. The average caregiver has also been providing care for about five years. That means today’s 60- and 70-somethings may be coordinating medical appointments, transportation, meals and household needs for parents who are well into their 80s or 90s.

Knowing that family is nearby can provide peace of mind for everyone

Living nearby can make that easier. Instead of driving across town several times a week, adult children may be just a few doors away. They can check in quickly, share a meal or help with an appointment without turning caregiving into an all-day event. At the same time, proximity does not have to mean giving up independence. Some newer retirement communities are attracting both generations by offering different levels of living in the same area. A parent may need more assistance, while an adult child lives independently nearby and enjoys amenities such as fitness centers, social activities and maintenance-free living. The Wall Street Journal has reported on baby

boomers choosing exactly this kind of arrangement as they rethink what retirement living should look like. There can also be emotional benefits. Knowing that family is nearby can provide peace of mind for everyone involved. It may reduce loneliness for an older parent while making an adult child feel less anxious about what might happen in an emergency. But the arrangement is not automatically easy. Boundaries still matter. Living close does not mean being available every hour of every day. Families should talk openly about expectations before making a move. Who will help with transportation? How often will

you visit? What happens if a parent eventually needs more care than one person can provide? Those conversations can prevent resentment later. The goal is not to recreate the days when several generations shared one roof. It is to find a modern version of family closeness that preserves independence while making support easier.

For some families, the best retirement plan may not be moving away. It may be moving a little closer.

GARDENING

Beyond Mums: FRESH COLOR FOR THE FALL GARDEN

By Natalie Green

hen fall arrives, many gardens seem to default to one familiar choice: mums. They are colorful, reliable and easy to find, but they are far from the only way to give your landscape a fresh autumn look. In fact, fall can be one of the best times to add new life to the garden, especially in the South. Cooler temperatures reduce stress on newly planted perennials and shrubs, while roots can continue developing before winter. That stronger root system can help plants handle the heat and dry spells of the following summer.

So this year, think beyond the traditional pot of chrysanthemums. Black-eyed Susans are a great place to start. Their golden-yellow flowers often continue blooming well into fall, adding bright color while attracting pollinators. They are also dependable perennials that return year after year in the right conditions. Sedum, particularly fall-blooming varieties, offers clusters of flowers in shades of pink, rose and bronze. As the season progresses, the flower heads can remain attractive even after the blooms fade, adding texture to the garden. Asters are another wonderful alternative. Their daisy-like flowers appear in shades of purple, blue, pink and white, providing an eye-catching contrast to the oranges and yellows typically associated with fall. Asters are also valuable to butterflies and other pollinators late in the season. For something completely different, consider

ornamental grasses Their feathery seed heads, arching foliage and movement in the breeze can bring texture and height to a landscape long after many flowers have faded. Many warm-season ornamental grasses put on their best display in late summer and fall, though planting recommendations vary by variety.

plants around a front entrance, patio or favorite sitting area can completely change the look of your outdoor space. The season may signal that the garden is winding down, but it

And if you still love mums, there is no reason to abandon them. Instead, mix unusual colors and varieties with grasses, asters and other perennials for a more interesting display. Fall gardening does not have to mean hours of heavy work, either. A few carefully placed

can also be a perfect opportunity to begin again. Plant thoughtfully now, and your garden may reward you with color this fall and an even stronger showing when spring returns.

FINANCE

magine your phone rings late at night.

On the other end is your grandson. His voice is shaky. He has been in an accident. He needs money immediately and begs you not to tell his parents. You recognize his voice. There is just one problem. It isn't him. Artificial intelligence has given scammers a powerful new tool: the ability to imitate someone's voice using only a short sample of audio. Photos, videos, emails and even official-looking documents can also be manipulated to appear remarkably convincing. The Consumer Financial Protection Bureau now specifically warns that scammers may use artificial intelligence to clone the voice or image of a grandchild or other family member as part of a so-called “grandparent scam.” That means one of the most familiar pieces of advice — “I'd know my grandchild's voice anywhere” — is no longer enough.

Watch for Urgency Scammers don't want you thinking. They want you reacting. Common phrases include: “Don't tell anyone.” “I need the money right now.”

Can You Spot an

AI Scam? By Alyssa Ingram

“You're the only person I can call.” “I'm in trouble.” “Stay on the phone with me.” The Federal Trade Commission warns that fake emergency scams often rely on urgency, secrecy and emotion to prevent victims from stopping to verify the story.

Whenever someone pressures you to act immediately, make your next move the opposite:

Slow down. Hang up. Then verify. Call your family member using a telephone number you already have. If they don't answer, call a

parent, spouse, sibling or another trusted person who can confirm where they are.

Choose a private family word or question that only close relatives know.

Be Suspicious of Unusual Payments

If someone calls claiming to be a family member and asks for emergency money, ask for the word.

Scammers frequently request forms of payment that are difficult to reverse or trace. Be wary if someone asks you to pay using gift cards, cryptocurrency, a wire transfer or cash delivered by courier. A legitimate government agency, police department, hospital or family member should not object to you taking a few minutes to verify what is happening.

Create a Family Safe Word One simple defense is surprisingly low-tech.

Don't make it something that could easily be discovered online, such as a pet's name, birthday, hometown or school mascot. And don't post the answer on social media.

Don't Trust Caller ID A call appearing to come from your bank, Medicare, the police or even a family member is not proof that it actually did. Phone numbers, email addresses and documents can be spoofed or manipulated. The CFPB recommends contacting organi-

zations directly using an official telephone number or website rather than information supplied by the person contacting you.

Make This Your New Rule Technology changes. The best defense doesn't. **Never send money or provide financial information because someone created a sense of panic.** Stop.Verify. Then act. Scammers succeed when emotion gets ahead of reason. Giving yourself five minutes to make another phone call may be all it takes to turn a frightening situation into one you recognize for what it really is:

A SCAM.

EXERCISE

Chair Tai Chi:

Big Benefits From Gentle Movement By Natalie Green

xercise doesn't always have to mean getting on the floor, lifting heavy weights or working up a sweat. Sometimes it begins with sitting in a chair. Chair tai chi adapts the slow, flowing movements of traditional tai chi so they can be performed while seated. That makes it an approachable option for people who have difficulty standing for long periods, experience joint discomfort or simply want a gentler way to keep moving. Tai chi originated as a Chinese martial art but has evolved into a mind-body practice combining deliberate movement, controlled breathing, mental focus and relaxation. The movements can be adapted for standing, walking or sitting.

Slow Doesn't Mean Easy Watch someone practice tai chi and you may wonder whether anything is happening. There is. Moving slowly requires concentration

Why Tai Chi? Research suggests traditional tai chi may help improve balance and stability in older adults and may help reduce the risk of falls. The National Center for Complementary and Integrative Health reports evidence that tai chi can be beneficial for balance and fall prevention, although the amount and quality of evidence varies depending on the condition being studied. Chair-based versions haven't been studied as extensively as traditional standing tai chi, so they shouldn't be assumed to provide every benefit associated with standing practice. But seated tai chi offers something extremely valuable: an accessible way to move. It also incorporates focused breathing and relaxation, making the exercise feel very different from counting repetitions at the gym.

and control.You become more aware of posture, breathing, weight shifting and how different parts of your body work together. During chair tai chi, you might slowly reach your arms forward, sweep them from side to side, gently rotate your upper body, raise and lower your hands or coordinate an arm movement with a deliberate breath. The goal isn't speed. It's control.

Try a Simple Movement Sit toward the front of a sturdy chair with both feet comfortably on the floor.

that affects movement, talk with your healthcare provider before beginning a new exercise program. A qualified tai chi instructor can also help adapt movements to your abilities. You don't have to master a complicated routine.

You don't even have to stand. A sturdy chair, a few quiet minutes and a willingness to move may be enough to begin. Because when it comes to staying active, the most useful exercise is often the one you'll actually do.

Relax your shoulders. Place your hands near your lap. As you slowly inhale, raise both hands in front of you to approximately chest height. Pause. As you slowly exhale, lower your hands again. Repeat several times, allowing your breathing rather than momentum to set the pace. That's the spirit of tai chi.

Start Where You Are If you're new to exercise, have balance problems or have a medical condition

TRAVEL

t c e f r e P The ay Fall D e e Thr etaway! G

ant y Gr

here is something about fall that makes getting away feel easier. The temperatures cool. Summer crowds thin. The scenery changes. And suddenly a three-day weekend feels like plenty of time for an adventure. You don't need an international itinerary or two weeks of vacation to enjoy travel. In fact, a carefully planned long weekend can offer exactly what many travelers want: a change of

Park

scenery without coming home exhausted. Travel remains a major priority for adults over 50. AARP's 2026 travel research found that nearly two-thirds of adults 50-plus planned to travel this year, while road trips remain particularly popular among travelers in their 60s and beyond. Fall makes a perfect time to try one.

The idea is to make getting there part of the vacation. Once you arrive, don't overschedule the evening. Check in, take a walk, enjoy a good dinner and settle in.

Day One:

Take the Scenic Route

Day Two:

Your getaway begins before you reach the hotel.

Resist the temptation to see everything.

Choose a destination within a comfortable drive and deliberately avoid the fastest route for at least part of the trip.

Choose one main activity.

Follow a scenic highway. Stop in a small town. Find a local café for lunch instead of eating beside the interstate.

Pick One Main Adventure

That might mean touring a historic home, visiting a botanical garden, riding a scenic railway, exploring an art museum, attending a fall festival or spending the afternoon in a charming downtown district. Then leave some room around it.

Have a leisurely lunch. Sit somewhere beautiful. Browse a bookstore. Take the longer route back to the hotel. A vacation does not have to be a competition to see who can accomplish the most before checkout.

Day Three:

One More Memory

that you aren't pulling into the driveway exhausted after dark. There may even be a financial advantage to autumn travel. AARP reports that fall can bring fewer crowds and lower hotel rates in some destinations, while travelers are increasingly comparison-shopping and using rewards programs to make trips more affordable.

Before heading home, do one thing you couldn't do at home. Visit a farmers market. Have breakfast at a landmark restaurant. Walk along a riverfront. Stop at an overlook. Then head home early enough

The best three-day getaway isn't necessarily the place with the longest list of attractions. It's the one that gives you a chance to slow down, see something new and return home wishing you had just one more day. And perhaps planning the next one.

RECIPE

Blueberry Cinnamon Oatmeal Bake By Nellie Palmer

Warm, lightly sweet and easy to make ahead, this low-FODMAP oatmeal bake is a comforting fall breakfast without feeling like dessert.

INGREDIENTS SERVES 6 • 2 cups old-fashioned rolled oats • 1 teaspoon baking powder • 1½ teaspoons ground cinnamon • ¼ teaspoon salt • 2 large eggs • 1 ripe but not overly ripe banana, mashed • 1½ cups unsweetened almond milk or another low-FODMAP milk alternative • 2 tablespoons pure maple syrup • 1 teaspoon vanilla extract • 1 cup blueberries, fresh or frozen • 2 tablespoons chopped walnuts or pecans, optional • Nonstick cooking spray or a small amount of oil for the baking dish

DIRECTIONS Preheat oven to 350°F. Lightly grease an 8-inch square baking dish. In a large bowl, combine the oats, baking powder, cinnamon and salt. In a separate bowl, whisk together the eggs, mashed banana, almond milk, maple syrup and vanilla. Pour the wet ingredients into the oat mixture and stir until well combined. Gently fold in the blueberries. Pour the mixture into the prepared baking dish and spread evenly. Sprinkle with walnuts or pecans, if using. Bake for 30 to 35 minutes, or until the center is set and the top is lightly golden. Allow the oatmeal bake to cool for about 10 minutes before slicing. Serve warm.

Make-Ahead Tip Bake it the night before, refrigerate and reheat individual portions in the microwave for a quick breakfast during the week.

Fodmap Friendly Tip

Portion size matters on a low-FODMAP diet. Keep servings moderate and choose ingredients without added inulin, chicory root, honey or high-fructose sweeteners. If nuts bother you, simply leave them out.

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