McHarrie LifeTimes Fall 2015

FALL 2015

A Health and Wellness Magazine of McHarrie Life Senior Community

The Call of the

Mountains A Beautiful Experience

RACEWALKER DOROTHY SCHIESSL OF MCHARRIE TOWNE

1O REASONS TO RIDE YOUR BICYCLE

THE M.I.N.D. DIET INSIDE

Rethink

Your Drink!

Art for Relaxation

Fall time is for…

McHarrie

Independen

I

McHarrie Place am happy to share with you the new Health & Rehabilitation and exciting renovation project under Center way in our short-term rehab­ilitation Admissions: 315-638-2521 M c H a r r i e To w n e program.

Independent Living McHarri This endeavor supports our philosophy Founda that successful short-term rehabilitation extends beyond physicalMtherapy McHarrie Pointe c H a rinr iae clinical P l a c esetting.

Our goal is to create aHealth more beautiful, tranquil, calmAssisted Living & Rehabilitation ing, homelike environment to encourage our residents Residence Center Admissions: 315-638-2525 to heal in mind, body and spirit.

Our corridors and suites will include new wood floorMcHarrie Life Sage Court ing, fresh paint, fixtures and spa-inspired bathrooms. F o u n d a t i o n Memory Care @ McHarrie Pointe Our two lounges will encourage families to spend time Admissions: 315-638-2525 together by providing a cozy environment including; fireplaces, technology stations, and hospitality centers.

Our airy and spacious rehab therapy gym is full of natural light and is bathed in soft colors, emanating M c H a r r i e To w n e a warm, soothing and healing environment. It has Independent Living state-of-the-art modalities and therapeutic equipAdmissions: 315-638-1172 ment—along with a fully staged apartment—to provide the tools to help them get stronger, more To request information about our programs, M catH a r r i M c H a r r i e P l aplease c e call 315-638-2521 or visit our website independent and ready to go home.

Assisted Health & Rehabilitation www.mcharrielife.org.

This update to our program will ensure we are Resid Center LifeTimes is a publication of McHarrie Life positioned to continue as the program of choice Senior Community in the region.

7740 Meigs Road McHarrie Life Best wishes to you for a safe, happy and healthy Baldwinsville, New York 13027 Foundation 315-638-2521 holiday season.

LifeTimes Editor: Kelly O’Neill-Rossi Director, Development & Marketing If you would like to add/remove your mailing address information, please email krossi@mcharrielife.org.

Mark Murphy, CEO

McHarrie Life Senior Community is a not-for-profit organization that offers a continuum of healthcare programs and services for older adults including; independent living at McHarrie Towne, assisted living and memory care at McHarrie Pointe, and short-term rehabilitation and skilled nursing care at McHarrie Place. All programs and services are conveniently located at 7740 Meigs Road in Baldwinsville, New York.

Dear Santa . . .

M

Please Bring Me a Stress-Free Holiday!

ost American adults experience increas ed stress during the holiday season. The main reasons include; lack of time and money, family conflicts, and an endless “To Do” list of party planning, cooking, baking, shopping and wrapping. Holiday stress often leads to insomnia, poor eati ng habits, lack of exercise, weight gain, and exhaustion.

The key to enjoying and relaxing during the holidays is to focus on what matters the most—spending time with those you love.

By adjusting your perspective and expecta tions, you can let go of an idealized image of the holidays and enjoy the true spirit of giving. So when stress threaten s to ruin your holidays, here are some tips to help you remain peaceful, calm and stress-free:

l Give yourself permission to say “No .” If the holidays are overwhelming for you, communicate those feelings with your family. l Avoid people who add stress and brin g negative energy to your life. l Write a list to help accomplish seve ral tasks each day so it doesn’t become so overwhelming for you. l Consider changing traditions to mak e the holidays simpler and happier for all. l Share the holiday dinner duties by hav ing guests contribute a dish to pass. l Avoid the long lines in stores by sho pping online. l Give thought to how you can make the holidays brighter for someone in nee d, and make it happen. l Eat well, and exercise daily, even if it’s just a walk around the block. The fres h air will help you clear your mind, and burn calories, too.

2

10 Reasons To Ride Your Bicycle

8

The Call of the Mountains

14

Fall Time Is For...

4

10

16

6

12

Back Cover

Rethink Your Drink Are Your Joints Older Than You?

Art For Relaxation An Afternoon Of Theater

The M.I.N.D. Diet Stand Up For Your Health

2

FALL 2015

1O REASONS TO RIDE YOU

FALL 2015

3

1. Burns mega-calories. You can burn 400-500+ calories in just one hour of biking.

2. Tones your whole body. Bicycling works your legs and buttocks as well as your upper body.

3. Low Impact Workout. Unlike running and walking, biking

4. Energizes you. Studies prove that bike riding improves

5. Protects against heart disease. Riding three days a

6. Improves balance and coordination. Pedaling and

7. Nature heals. Biking outdoors and enjoying the beauty of

puts a lot less stress on your knees, ankles and spine.

energy level by 20% and decreases fatigue by 65 percent. week for 30 minutes for one year has proven to reduce blood pressure and LDL in women. steering a bike simultaneously provides great practice for your coordination skills.

your surroundings is a great way to breathe in fresh air and relax your mind.

8. Reduces the risk of cancer. Regular physical activity

has been shown to reduce the risk of colon, breast, prostate and pancreatic cancers, and possibly lung and endometrial cancers, too.

9. Save the Environment. For those who bike to work, you help to decrease our world’s pollution.

10. Sleep Better. Riding a bike reduces levels of cortisol in the body which is a stress hormone that may block regenerative deep sleep.

FAST FACT: Helmets are a MUST for all bikers. You will reduce your risk of head and neck injuries by 85% if you wear a helmet.

CHECK IT OUT!

If you don’t own a bike, a great way to start out is by renting a bike at Onondaga Lake Parkway’s Griffin Visitor Center. It’s an inexpensive way to try out a new activity before making an investment of your own.

UR BICYCLE

4

FALL 2015

Rethink Your

A

Health Facts Check List: ✓Watch out for tricky labels. It

may say, “Only 80 calories per serving” but there are actually 2.5 servings in the bottle.

✓Consume diet drinks sparingly.

Studies show that diet drinks can be addictive, and they increase cravings, weight gain and Type 2 diabetes.

✓If you eliminate one sugary soda from your daily diet and replace it with water, you will save 51,100 calories, and may lose 15 lbs in a

year.

mericans consume an average of 400 calories of sugary beverages each day. Unfortu­nately, most of those drinks have very little or no nutritional value.

The most frequently consumed beverages include; soda, enhanced juice drinks, smoothies, specialty coffee drinks, fruit juices, energy and sports drinks. Unfortunately, they don’t curb your appetite or make you feel any less hungry at mealtime. Studies prove that people who regularly consume sugary drinks have a 26% greater risk of developing type 2 diabetes than people who don’t. The added sugar in our diets can also lead to weight gain and an increased risk of heart attack.

In the 1940’s, the average soda bottle was 6.5 ounces.

Today, we are super sizing to 20 oz. or more; increasing our soda calorie count from 71 calories to 219 calories per drink.

FALL 2015

Drink!

Best low-calorie drinks include: water, fruit-infused water, unsweetened green and black tea, coffee, low-fat/skim milk, small 4 oz. 100% fruit juice, and diet drinks.

Top Ten Highest Calorie Drinks in America 1. WORST BEVERAGE IN AMERICA: Cold Stone PB & C Shake (24 oz.) = 2,010 calories, 131 grams fat, 153 grams sugar

Homemade Strawb e Banana Smoothie rry

2. WORST DRIVE THRU SHAKE: McDonald’s Triple Thick Chocolate (32 oz.) = 1,160 calories, 27 grams fat, 168 grams sugar 3. WORST MARGARITA: Traditional Red Lobster Lobsterita (24 oz.) = 890 calories, 183 grams carbohydrates 4. WORST HOT CHOCOLATE: Starbucks White Hot Chocolate (20 oz.) = 520 calories, 16 grams fat, 75 grams sugar 5. WORST LEMONADE: Auntie Anne’s Wild Cherry Lemonade (32 oz.) = 470 calories, 110 grams sugar

In a blender, add:

banana 4 large fresh strawber ries 3 oz. low-fat vanilla yogurt and lots of ice This smoothie is just 99 calories vs. 330 calories in McDonal d’s McCafe Strawber ry Banana Smoothie.

6. WORST JUICE IMPOSTER: Arizona Kiwi Strawberry (23 oz.) = 345 calories, 81 grams sugar 7. WORST KIDS’ DRINK: Tropicana Tropical Fruit Fury (20 oz.) = 340 calories, 60 grams sugar 8. WORST SMOOTHIE: McDonald’s Strawberry Banana (22 oz.) = 330 calories, 77 grams sugar 9. WORST SODA: Sunkist (20 oz.) = 320 calories, 84 grams sugar 10. WORST WATER: Snapple Agave Melon Antioxidant Water (20 oz.) = 150 calories, 33 grams sugar

½

5

6

FALL 2015

Are Your Joints

Our short-term rehabilitation program helps hundreds of people each year recover from hip and knee replacements.

Our residents often go home after therapy feeling stronger and healthier than they were before their surgery.

—Lori Crawford, PTA, Director of Rehabilitative Services at McHarrie Place

For more information about our short-term rehabilitation program, please call Syracuse Home @ McHarrie Place at 638-2521.

Older Than You?

As we get older, our joints tend to feel a little creaky. The Center for Disease Control estimates that over 52 million Americans have arthritis. The most common form is osteoarthritis.

To help preserve your joints, it is important to keep active, follow a healthy diet, maintain a normal weight, and avoid heavy lifting and other activities that put unnecessary stress on your joints. If you sustain an injury, don’t force yourself to keep going. It will most likely cause further damage.

FALL 2015

7

So how old are your joints?

Try this test devised by osteopath Tim Allardyce to find out.

Select the answer that most applies to you.

Does anyone in your immediate family have arthritis? a. Two or more members b. One member c. None Are your toes or finger joints painful? a. At least one finger and one toe b. Either a finger or a toe c. None Do you sit down all day, e.g. at work? a. Full-time b. Part-time c. No Do your joints ache? a. More than five achy joints b. More than two achy joints c. No achy joints Do you struggle to look over your shoulder to check your blind spot while driving? a. Regularly b. Sometimes c. Never

Have you had joint surgery? a. One two or more joints b. On one joint c. No Have any of your joints changed shape or become swollen? a. Yes (two or more joints) b. Yes (one joint) c. No Does your back or neck get stiff or painful? a. Every day b. Occasionally c. Never Do you have difficulty putting your socks on? a. Regularly b. Occasionally c. No Does cold, damp weather bring on aches and pains? a. Regularly b. Occasionally c. No

Are you able to stretch both arms directly above your head? a. I can’t lift either arm above my head b. I can’t lift one arm above my head c. I can lift both arms above my head Does carrying light shopping bags leave your joints achy or sore? a. Yes, (many joints ache) b. Yes, (one joint may hurt) c. No joint pain How to score: Add up your points to discover if your joints are older than you. Give yourself two points for every A. answer, one point for every B. answer and zero for every C. answer.

What your score means: 0 - 3 points = under 30 years 4 - 7 points = 31-40 years 8 - 11 points = 41-50 years 12 - 15 points = 51-60 years 16 - 19 points = 61-70 years 20 - 24 points = 71-80 years * Test reprinted with permission from Tim Allardyce.

8

FALL 2015

The Call of the

Mountains D

orothy Schiessl was enjoying a teachers’ night out with coworkers when she met her future husband, Ludwig. “The funniest part was, we were actually on dates with different people when we met!” she says with a smile.

Soon after meeting, they began dating.

“Ludwig was a lifetime athlete and runner who inspired me to exercise,” says Dorothy. His dedication to health and wellness greatly impacted her life. “I was always very active as a child growing up on the family farm, and later as a special education teacher, and owner of a horse farm, but with Ludwig, I did things I never thought I could do,” says Dorothy.

Born in Germany, Ludwig moved to the United States at the age of 23 after the New York City Athletic Club recruited him as a long distance runner. He was also an avid outdoorsman, hiker, biker, award-winning marathon runner, and gardener with a background in landscaping, woodworking, and horticulture.

“We were married when I was 45 years old, and enjoyed

Dorothy measures her 700 lb. pumpkin that won a blue ribbon in the Fryeburg Fair in Maine.

spending two weeks every summer hiking the mountains of New Hampshire together. After we retired, we moved to New Hampshire permanently,” she says. “Although it was hard to leave our family behind, we decided to answer the call of the mountains, and it was an amazing experience,” she says.

Over the next fifteen years, they enjoyed walking, hiking, biking, kayaking, canoeing, and snowshoeing—activities she had never participated in until she met Ludwig. “We were actually busier retired than we were when we worked!” she exclaimed.

They were members of running and gardening clubs, choruses, and were active volunteers at church and other charities in New Hampshire.

“Ludwig also introduced me to the world of gardening, and he taught me so much about rock gardening, growing vegetables and flowers. I learned how to grow giant pumpkins to enter in fairs,” she says.

In 2009, Ludwig was diagnosed with Scleroderma, so the couple moved back to Baldwinsville to be closer to their adult children and grandchildren, most of whom live in the area. “He really didn’t want to leave the mountains, but I really needed the support of our family. We became mem­bers of Beaver Lake Nature Center and Ludwig walked 400 miles there before he died in 2014,” she says.

It was a tremendous loss for 74-year-old Dorothy whose life was forever changed by her husband and his deep love and appreciation of nature. “Often on weekends, Ludwig would wake

9

FALL 2015

“You meet thousands of people, and none of them really touch you.

And then you meet one person, and your life is changed forever.”

—AUTHOR UNKNOWN

Dorothy and Ludwig enjoyed the view from Mount Carrigan’s tower located in the White Mountains, New Hampshire. up in the morning and tell me we were going to explore a new mountain. So we would pack a lunch, jump in the car and go visit a new place.”

Today, she carries in her heart their love of nature and sense of adventure and shares it with her family. This year, she won first place with her granddaughter, Allison, in the Willow Bay 5K Run & Fitness Walk for Women in the GrandmotherGranddaughter category. “I always set goals for myself. I feel seniors should set time aside to exercise. Several goals I have are—I would love to participate in the senior games, and I hope to continue racing with my granddaughters as long as my body allows,” she says.

Dorothy is an active resident of the McHarrie Towne community. She attends weekly exercise classes, participates in several choruses, and trains for race walking competitions. “I participated in my very first half marathon (13.1 miles) in my sixties,” she says, proving that it’s never too late to try something new. “When I was growing up, there weren’t opportunities for girls to participate in sports, so I never knew I had a competitive nature until I was in my 40’s,” she says with a smile.

Her diet consists mostly of fruit, vegetables and plenty of fresh fish. “I’ve never tried a fad diet in

The couple enjoyed many races together while living in New Hampshire. my life. I believe in eating in moderation,” she says. She doesn’t eat much meat, avoids sugar and salt, and enjoys an occasional glass of wine.

“We create our own destiny. “I am driven to succeed and live as long as I can to see my grandchildren and great grandchildren,” she says. n

Dorothy with her granddaughter, Allison

The Last of our New Neighbors Move in This Fall

W

e are so close!!!

We can see the light at the end of the tunnel!!

We want to thank all of our current and future residents for their patience throughout this long process of construction. We are very excited to see the work being completed on the Towne Center.

It is a great spot to host the many activities McHarrie Towne offers.

The Recreation Area at the end of

Rifts Drive will also be completed by this fall. It will feature a pavilion, a horseshoe pit and bocce ball. It will be another great spot to gather with friends and neighbors. We are looking forward to welcoming the last of our new neighbors and celebrating the end of our construction project.

As always, if you would like more information about McHarrie Towne’s Independent Living, please feel free to contact us at 638-1172.

—Janet Dauley-Altwarg, Director

10

FALL 2015

Art for Relaxat McHarrie Life staff enjoyed a wonderful evening of art, conversation, and relaxation at Painting with a Twist in Liverpool.

L

ed by a local art instructor, participants chose one of 5,000 original pieces to paint on blank canvas.

The evening included: cocktails, snacks, and art instruction. Everyone went home with their own work of art at the end of the evening.

“Our staff works so hard taking care of our residents, I thought it would be so nice to bring us all together as a team for an evening of fun to help decrease stress and encourage relaxation, says Diane Mazza, MS, RN, ANP Coordinator of Employee Development and Health.

Art therapy is well known for helping people of all ages relieve stress, stimulate creativity, and experience feelings of happiness and calm.

s e h s a w t r “A

11

FALL 2015

tion

f e o v e t r s y u d d a e y h t l l i u f o e s . e ” h t m o r f y a w a

—PABLO PI CASSO

12

FALL 2015

FALL 2015

13

Presenting Sponsor:

Rehab Resources Reception Sponsor:

Underwriters: ONEGROUP Bonadio Group Supporters: Horan Financial Services Laboratory Alliance Woodcock and Armani Dessert Sponsor: Alzheimer’s Association of CNY Media Sponsors:

Peter Pan Patron Ticket: $50 each—includes a fabulous catered reception beginning at 12:45 p.m. and 2 p.m. matinee performance Contributor Ticket: $30 each—includes 2 p.m. matinee performance To reserve your tickets, please contact Kelly O’Neill-Rossi, Director of Development and Marketing, 315-638-2521

Eagle Newspapers Dupli

14

FALL 2015

Volunteers

McHarrie

Fall time is Changing leaves, apple pie, warm sweaters,

pumpkins, caramel

bonfires, Halloween,

apples, nature walks,

and long autumn rides….

McHarrie Place cook Amanda Bacel, (left) and aux­iliary volunteers Doris Hildebrandt (center) and Mary Ann Cenci help to make apple crisp with the residents.

It is one of the most favorite times of the year for the residents of McHarrie Life. With a variety of activities to choose from; residents enjoy many of their favorite traditions of autumn.

“Our volunteers are wonderful with our residents—helping them carve pumpkins, peel apples to make homemade apple pies, bake cookies, hand out candy at trick-or-treat night, and assisting with foliage rides in the country,” says Teri Tarolli, volunteer coordinator at McHarrie Life.

The festive fall activities transition right into the hustle and bustle of holiday decorating, card making, Christmas shopping, and musical performances throughout the holiday season. “There are plenty of volunteer opportunities available during the holiday season and throughout the year.

Volunteers are always needed to assist with activities that bring the joy, comfort and warmth of home to our residents’ lives,” says Tarolli.

To learn more about our volunteer program, please call Teri Tarolli at 315-638-2521. n

FALL 2015

for…

Resident Janet King en

joys carving pumpkins

for Halloween.

15

16

FALL 2015

THE M.I.N.D. DIET By: Sue Brady, RD, CSG, CDN Registered Dietician

Y

ou are what you eat, and science proves it in more ways than one. Aside from the impact our diets have on our weight and overall physical health, a recent study from Rush University has identified a dietary pattern that can actually preserve memory.

There is growing scientific evidence that what you eat can actually reduce the risk of developing Alzheimer’s Disease. The same eating patterns recommended to support cardiovascular health such as the Mediterranean Diet and the “DASH” (Dietary Approaches to help Stop Hypertension)

A recent study

diet; have also been shown in multiple studies to slow cognitive decline.

This new dietary pattern uses the Mediterranean diet and DASH diet as bases, but modifies them to place more emphasis on foods that have been linked to improving cognitive function.

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet emphasizes foods shown with previous research to support a healthy brain and limits potentially damaging food choices.

To help preserve your memory and prevent disease, include this food

shows that the MIND diet lowered the risk of Alzheimer's by as much as 53 percent in participants who adhered to the

.

Green leafy vegetables— every day

diet rigorously,

1

.

.

2

Any other vegetables— at least once daily

Olive oil—daily

and by about 35 percent in those who followed it moderately.

2

Poultry—at least two times per week

Nuts—every day

Berries—at least two times per week

FALL 2015

Residents of McHarrie Pointe enjoy healthy, delicious meals prepared by skilled chefs.

“Let food be thy medicine, and medicine be thy food.”

“We were thrilled to learn that our weekly menu already included many of the brain healthy foods cited in the MIND Diet,” says Anna Marie Cizenski, Food Service Manager, McHarrie Pointe.

—HIPPOCRATES

T

in your diet:

1

Wine—one glass per day

1

Fish—at least one time per week

Limit these:

G Red meat and stick margarine to less G Butter

than 1 tablespoon per day G Cheese less than one serving per week G Pastries and sweets limit to special occasions and fast foods less than one G Fried

serving per week.

3

Whole grains— three times per day

17

he MIND diet is a fairly simple diet to follow; by simply adding a salad daily and one other vegetable, and snacking on nuts it’s really not too hard to change your diet.

Most people already eat a few servings of chicken weekly so; including fish at least once a week shouldn’t be too difficult.

Cutting back on saturated fats tends to present a bigger challenge for most. Changing from whole or 2% milk to 1% or skim over time is one way.

Avoiding cheese, limiting red meat, processed foods and butter to one (1) tablespoon per day or less is where it becomes more difficult.

Limiting pastries, cookies and sweets is impossible for some. By looking at dessert as only for special occasions can help.

Changing our eating patterns is difficult; so start out by adjusting one or two things at a time. This diet is not short term; it is a lifestyle change that can greatly impact your physical and mental health.

MCHARRIE LIFE FOUNDATION 7740 MEIGS ROAD BALDWINSVILLE, NY 13027

NON-PROFIT ORGANIZATION U.S. POSTAGE

PAID BALDWINSVILLE NY PERMIT #6

Stand Up for Your Health!

Did you know that your smart phone can help you live a healthier life? The Stand Up app—a fun, flexible work break timer helps you get up and out of your chair during the workday.

FEATURES INCLUDE: l Free, fully functional and easy to use. l You can set the hours and the days you want alerts l Set your reminder interval between five minutes and two hours l Completely customizable to your work schedule l Limit alerts to your office location so it doesn't bug you when you go out to lunch.

OTHER STAND UP APPS INCLUDE: Stand Up Reminder, Work Breaks, and Healthy Break.

Studies show that standing up every 20 minutes, even for only a minute or two, reduces your risk of developing diabetes and heart disease.

By standing up, you cause the big muscles in your legs and back to contract, which leads to an increase in certain enzymes that break up fat in the blood stream. You don’t have to jog in place or do jumping jacks. Just stand. A very pleasant additional benefit is that standing up every 20 to 30 minutes also seems to prompt the body to burn calories, so you don’t gain as much weight from sitting at the office most of the day.