Mcharrie Life LifeTimes Spring 2014

A Health and Wellness Magazine of McHarrie Life Senior Community

Celebrating our 163rd ANNIVERSARY

SPRING/SUMMER 2014

An Active Life is a Happy Life!

Step Your Way To Better Health

Hit the Road, Jack!

And don’t come back ’til you’re relaxed!

Meet Ruth Schultze of McHarrie Towne!

Healthy Recipes Inside

Find us online at www.mcharrielife.org

Find us on Facebook

Laughter Really is the Best Medicine The Health Benefits of Humor and Laughter

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McHarrie

Independen

McHarrie Place

Health & Rehabilitation Center

umor is catchy. When laughter is shared, it binds us together, and Admissions: 315-638-2521 M c H a r r i e To w n e increases our sense of happiness Independent Living McHarri and well-being. It also strengthens our immune system, reduces Founda blood pressure, increases energy, diminishes pain, and reduces stress. Best of all, it’s free.

McHarrie Pointe M cactive H a r rlives, i e Pconsider l a c e these As we strive to live healthier, more Assisted Living Health & Rehabilitation activities to help weave a little humor into your everyday life: Residence Center l Watch a funny movie or TV show.

Admissions: 315-638-2525 l Go to a comedy club. l Spend time with funny people.

McHarrie Life Sage Court l Share a good joke or a funny story.

Foundation Memory Care @ McHarrie Pointe l Host a game night with friends.

Admissions: 315-638-2525 l Play with a pet. l Goof around with children. l Make time for fun activities (e.g. bowling, miniature golfing, karaoke).

Although not scientifically proven, it seems humor may help M c H a r r i e To w n e improve longevity. Both Bob Hope and George Burns lived to the Independent Living age of 100, and Phyllis Diller, Milton Berle and Victor Borge lived Admissions: 315-638-1172 well into their 90’s. Back then, it was very rare for people of those eras to live that long.

To request information about our programs, McHarri At this time, we don’t know for sure whether or not humor M c H a r r i e P l aplease c e call 315-638-2521 or visit our website Assisted helps us live longer, but it certainly helps us live happier,Health and that’s & Rehabilitation at www.mcharrielife.org.

Resid something to smile about.

Center LifeTimes is a publication of McHarrie Life Senior Community 7740 McHarrie Meigs Road Life Baldwinsville, New York 13027 Foundation 315-638-2521

Mark Murphy CEO, McHarrie Life Senior Community

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.

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 shortterm rehabilitation and skilled nursing care at McHarrie Place. All programs and services are conveniently located at 7740 Meigs Road in Baldwinsville, New York.

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Spring Forth!

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ood day, Sunshine! Doesn’t it feel wonderful to bask in the sunlight, and enjoy the longer, warmer days of spring? Syracuse ranks among the highest gloomiest cities in the United States, so we have learned to truly appreciate the bright and beautiful days of the season. If you notice a little more pep in your step, and happiness in your soul, there’s no doubt that sunlight plays a major role in your good mood.

The flowers are blooming, and the grass and trees are green again. We open our windows to fresh air, tidy up our yards, plant our gardens, and dust off our old grills for family barbeques. Life is good.

Spring is the perfect time to reflect on our lives, and realize what is truly important. Age and wisdom teach us to spend less time worrying and fretting over the things we cannot change, and more time living each day to its fullest.

Every day is a new beginning, and it offers you the opportunity to spend time with those who you love the most, and participate in activities that bring happiness, laughter, and fulfillment to your life.

It’s truly the simple things in life that mean the most.

Happy spring!

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The Super Seeds Step Your Way to Better Health

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Burn, Baby, Burn!

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An Active Life Is a Happy Life

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Hit the Road, Jack!

McHarrie Life Foundation Do Volunteers Really Live Longer?

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Staying Fit and Fabulous

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SPRING/SUMMER 2014

The “Super Seeds” D

o you remember those early 1980’s television commercials for “ch-ch-ch-chia pets? Over 30 years later, who would have guessed those same chia seeds that grew “hair” on a terracotta figurine would also pack a powerful punch of antioxidants, fiber, vitamins and minerals in our daily diets?

Along with chia seeds, other popular super seeds on the market today include; wheat germ, flax seed, and hemp seed. We find them in more and more of our everyday foods; but should we bother? Here are some facts to consider:

CHIA SEED:

Chia seeds were originally eaten by the Mayan and Aztecs. One tablespoon of chia provides five grams of fiber.

Women should consume 25 grams of fiber each day; chia seed can help meet this goal. They have a mild and nutty flavor, and can be eaten whole or ground. And above them all; chia seed contains 4,500 milligrams of Omega 3; more than the rest. Chia seed can help you feel full without the calories, and help balance blood sugars. They are also high in fiber, which can help lower cholesterol.

WHEAT GERM:

Just one tablespoon of wheat germ provides us with our entire recommended daily intake of omega 3 (a heart healthy fatty acid), B and E vitamins and all essential minerals. Wheat germ has many health properties, and is an inexpensive food source which is a powerhouse to our bodies.

FLAX SEED:

Two tablespoons of flax seed contains four grams of fiber, antioxidants, and anti-inflammatory agents that help lower cholesterol. Flax seed must be ground up; otherwise it will not digest, and you won’t get the great health benefits.

HEMP SEED:

Hemp seed contains the most wellrounded and balanced nutritional profile. Two tablespoons contain two grams of fiber and five grams of protein. Hemp seed contains all essential amino acids — which is uncommon in plant protein. This alone makes them a great addition for people who follow a vegetarian or vegan diet.

Omega 3 Fatty Acids are essential nutrients that you must obtain from your diet. Omega 3 is essential to brain function and may help to lower blood pressure and reduce the risk of developing heart disease. Omega 3 helps our nervous system function properly which improves overall mood.

SO HERE ARE SOME THINGS TO CONSIDER:

Wheat germ has many health properties and is inexpensive. l Flaxseed must be ground for digestion and to release its nutrients. l Flaxseed may help lower blood pressure and cholesterol. l Flaxseed can help meet fiber needs in your diet. l Hemp seed contains all essential amino acids; something uncommon with plant protein sources; making them a great addition for people on a vegetarian or vegan diet. l Chia seed may also help lower blood pressure and cholesterol. l The gel-forming quality of Chia makes them valuable for dieters.

The gel makes you feel full longer, helping you to stick to a lower calorie diet. l Chia seed can also help with hydration, as they soak up water when they form a gel. l Chia gel can substitute for half the butter in most recipes. The food will bake and taste the same but provide more soluble fiber.

These seeds are popping up on grocery shelves and in drugstores. They can be found in tortilla chips, crackers, protein bars, and a variety of other recipes, foods and on restaurant menus.

So give your diet a healthy boost of nutrition simply by adding a sprinkle or two of SUPER SEEDS! n —Sue Brady, RD, CSG, CDN-Registered Dietitian, McHarrie Place l

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Lemon Chia Seed Muffins Super moist and light lemon muffins with chia seeds.

Made with Greek yogurt.

Ingredients: 2 cups flour 1 lemon, zested 3 tablespoons of chia seeds 1 tsp vanilla extract 1 tsp baking powder 1 cup Greek vanilla yogurt (non-fat) 1/4 tsp baking soda For glaze: 1/2 tsp salt 1/2 cup powdered sugar 8 tablespoons butter, softened 1 – 2 tablespoons of 1 cup sugar fresh lemon juice 2 eggs Instructions: 1. Preheat oven to 350 degrees. Prepare 12 cup muffin tin with nonstick spray or liners.

2. In a small bowl combine flour, chia seeds, baking powder, baking soda and salt. Set aside. In an electric mixer, cream butter and sugar together until light and fluffy, about 2 minutes. Beat in eggs, one at a time, mixing well after each addition. Mix in lemon zest and vanilla. Using a spatula mix in the flour and yogurt until just combined. Fill muffin tins about 2/3 of the way full. Bake for 18-20 minutes, until a tester comes out clean.

Allow the muffins to cool in the pan for a few minutes, before removing to a wire rack.

3. While the muffins are cooling prepare the glaze. Whisk together the lemon juice and powdered sugar until smooth. Drizzle a little over the top of each muffin. Allow glaze to set before serving.

Adapted from Nutmeg Nanny http://dinnersdishesanddesserts.com/lemon-chia-seed-muffins/

Kiwi & Spinach Smoothie A healthy green smoothie for breakfast. You will never know there is spinach in it!

Ingredients: 2 kiwis, peeled and halved 1/2 banana, peeled 1 cup baby spinach 1/2 cup vanilla yogurt (any kind is fine) 2 tablespoons ground flax seed 1/2 cup apple juice 10-12 ice cubes Instructions: 1. Place all the ingredients into a blender.

2. Blend until smooth Note: Greek Yogurt will give you more protein than regular yogurt See more great healthy recipes at: www.dinnersdishesanddesserts.com

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Step A

s you enjoy the longer days, warm sunshine, and blue skies, it’s also the perfect time to lace up your sneakers and go for a walk.

Every step you take makes a difference in your overall health and well-being. It is not necessary to walk five miles to reap the benefits of this low-impact exercise. The most important thing is to just keep moving. Those everyday steps you take quickly add up whether you are gardening, cleaning the house, biking, shopping, or running errands.

There are many health benefits to walking including; weight loss, helps to reduce cholesterol, lowers blood pressure, improves circulation, decreases stress and anxiety, strengthens cardiovascular health and builds stronger bones and muscles.

According to Dr. Yoshiro Hatano from Kyushu University of Health and Welfare in Japan, the concept of walking “10,000 steps a day” was presented in 1965 by pedometer manufacturer Yamasa Corporation. The pedometer was called, “manpo-kei” which translated to “ten-thousand steps meter.” This idea was very popular in Japan, and many Japanese walking groups still focus on this specific goal today. The World Health Organization reports that Japan ranks #1 in the lowest obesity rate in the developed world at just 3% (compared to 36% for Americans).

Currently, the average American takes 3,000-5,000 steps per day. The Surgeon General recommends striving for 10,000 steps per day. So how can you do it?

First, like any new exercise program, it is important to consult with your physician before you begin. Once you’re ready, here are some tips to help you get started…

CHOOSE YOUR PATH. Set your goals whether it’s weight loss, increasing your steps, maintaining your current weight, reducing stress, or improving your overall health and wellness.

REMEMBER EVERY STEP COUNTS. Consider a pedometer.

It’s quite motivating to watch your steps increase throughout the day. Research has shown that people who wear pedometers increase their steps by more than 2,000 steps, which equals one mile.

WEAR APPROPRIATE SNEAKERS. Sore feet make for a very unpleasant walking experience, so it’s important to wear a supportive, comfortable pair of sneakers.

FIND A WALKING PARTNER. It is so much more fun, and motivating to have a walking companion.

Your Way to Better Health The journey of 1,000 miles begins with a single step.

—LAO-TZU

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TAKE IT SLOW. If you haven’t exercised regularly, take your time and ease into your new exercise.

MIX IT UP. Choose different walking routes, neighborhoods and public parks to keep it interesting. Great Northern Mall in Clay is an excellent indoor alternative if the weather is bad.

REMEMBER NOT ALL TERRAIN IS THE SAME. Starting out on a flat even surface is your safest choice. As you become stronger, add hills to your workout to help strengthen your muscles and burn more calories. When you are ready to expand even further, hiking paths and beach walking are options but watch out for uneven terrain, rocks, tree roots, and hidden holes to prevent falls and injuries.

Further yet, you can evolve to jogging, snowshoeing, and cross country skiing. The opportunities are endless!

LISTEN TO A GOOD STORY. Download the free audio books app on your smart phone, or sign out a mp3 player at the local library.

TAKE ROVER FOR A STROLL. Even a few short daily walks with your beloved pet will add steps to your daily goal.

CATCH UP ON PHONE TAG. If you don’t have a walking partner, the second best way to pass the time is to have a “cell phone walking partner” but keep in mind that the safest way to do this is on a well-populated, nontraffic walking trail, like Onondaga Lake Parkway.

BREATHE DEEPLY. While you are out walking, take a deep breath in, and exhale through your mouth. Do this five times. It’s amazingly meditative, and works to relax the mind and spirit.

WALK ON A TREADMILL. If you have a treadmill (or have access to one at the gym), this is an excellent rainy day exercise alternative. While you walk, watch television or catch a great movie on Netflix, read the news, or “FaceTime” on your iPad. Just make sure to wear your treadmill safety key!

Enjoy the outdoors?

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ant to meet new people in our community? The Syracuse Area Outdoor Adventurers Club is a quintessential group for outdoor enthusiasts in the Central New York Region that caters to both experienced and inexperienced adventurers. They offer a host of outdoor activities that vary throughout the year. The events are organized and hosted by an experienced and knowledgeable staff. There are no dues or prior experience requirements. They delight in exposing new people to the wonders of the great outdoors, and their mission is simple, to get out and enjoy the wonderful variety of possibilities that this area has to offer. To learn more about the Adventurer’s Club, visit their website at www.meetup.com/adventurers-103/

Did you know?

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here are 3,500 calories in one pound, so to lose weight you must decrease your calorie intake by 500 calories per day to lose one or more pounds per week.

STOP CIRCLING. Instead of driving around in your car searching for the closest parking spot, park far away and walk.

JUST BE. Unplug from the world, and immerse yourself in the beauty of your surroundings.

Walking is the most natural exercise in the world, and it is the first step you can take towards a brand new, healthier you. n

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Burn, Baby, Do you ever wonder why you feel so exhausted after a day of house­ cleaning and chores? Well, if you didn’t know it, housework is a serious workout!

So how many calories do you burn doing HOUSEWORK? The calories listed are based on a person weighing 120 lbs. or 170 lbs. If you weigh more than 170 lbs., your calorie burn will be slightly higher.

Cleaning glass:

250-300 CALORIES PER HOUR

Vacuuming:

150-200 CALORIES PER HOUR

So if you feel exhausted after cleaning the house all day, rest assured knowing you actually DID work out every moment you swept, dusted, vacuumed and mopped!

Sweeping:

150-200 CALORIES PER HOUR

Laundry:

150-200 CALORIES PER HOUR

Mopping: 180-250 CALORIES PER HOUR

Grocery shopping:

200-300 CALORIES PER HOUR

Gardening:

150-200 CALORIES PER HOUR

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Burn!

Housework Vs. Exercise Making Beds:

250-300 CALORIES PER HOUR

Mowing lawn: 230-300 CALORIES PER HOUR

Dusting:

140-180 CALORIES PER HOUR

Ironing:

140-180 CALORIES PER HOUR

ACTIVITY

CALORIES BURNED PER HOUR

Biking

470-600

Jogging

550-800

Walking (3 mph)

250-350

Swimming:

470-600

Elliptical machine

500-650

Weight training

150-200

Skipping rope

350-500

Golfing (without cart)

120-180

Hiking

350-450

Zumba

430-600

Hatha Yoga

150-200

Vinyasa Yoga

470-650

Pilates

300-400

Volleyball

200-250

Bowling

150-250

Canoeing (4 mph)

500-700

Badminton

250-350

Water aerobics

220-300

Washing Dishes:

130-180 CALORIES PER HOUR

Cooking:

130-170 CALORIES PER HOUR

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AN ACTIVE LIFE IS

“I feel the key to longevity is activity. I’ve walked most of my life. During warmer weather, I walk from McHarrie Towne to the post office, bank, river, and around the neighborhood.”

—Ruth Schultze

A Happy Life A

t 87 years “young,” Ruth Schultze of McHarrie Towne gives a whole new meaning to the phrase, “age is just a number!”

A proud mother of four grown children, eight grandchildren and five great-grandchildren, Ruth’s life is full of family celebrations, friendships, daily activity, volunteering, and traveling the world.

Born in Manchester, New York, Ruth was raised on the family farm with her three sisters and two brothers. At a young age, she was very active, not only with helping out on the farm, but also as an avid walker. She graduated from high school at the age of 16, and married her husband, Curt at the age of 18.

They moved to Baldwinsville in 1955, after Curt accepted a job at General Electric. “When my youngest son was in 8th grade, I went to work fulltime as a medical assistant for a pediatrician.

I stayed there for 14 years, until he retired. I walked to work every day, one mile each way,” says Ruth.

Ruth and Curt moved to McHarrie Towne in 1999. “Moving to McHarrie Towne was a good choice. It was the best gift we could give our children,” says Ruth. “After my husband passed away in 2005, I needed to keep busy. There is always something to do, and there is always someone around for companionship.”

McHarrie Towne opened in 1999, and is home to 104 residents living in 73 beautiful duplex-style homes.“Our residents love our sense of community and neighborhood, and often tell us that this is the best move they’ve made in their whole lives,” says Paula Patell, Director of Residential Services at McHarrie Towne.

As an active member of McHarrie Towne’s social committee, Ruth helps to plan the monthly social gatherings for residents. “She is always one

SPRING/SUMMER 2014

of the first to volunteer to help out in any way that she can,” says Paula.

“I feel the key to longevity is activity. I’ve walked most of my life. During warmer weather, I walk from McHarrie Towne to the post office, bank, river, and around the neighborhood,” she says.

In her earlier years, she also participated in aerobics, and enjoyed Tai Chi classes while she lived in Myrtle Beach during the winter months.

In addition to walking, she also enjoys yoga, line dancing and gardening. “I love to be outside, and I have a garden where I grow vegetables.”

And she doesn’t stop there! She is also very active in St. Mary’s Church. She attends daily

mass, bible studies, makes sandwiches for the homeless once a month, bakes cookies for the bake sales, and sings in the choir!

When asked what her secret to a long and healthy life is, Ruth feels her faith in God, close relationship with her family, daily activity, close friendships, and active lifestyle all have contributed to her overall health and well-being.

She is looking forward to many more family celebrations this summer including; graduation parties, the birth of her sixth great-grandchild, and her family’s annual camping trip at Keuka Lake. “There’s always something going on,” she says with a smile. n

An Update from Paula Patell, RN, Director of Residential Services

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he development of the next phase of homes at McHarrie Towne is well underway. Nineteen new duplexes will provide 38 new homes for residents by the summer of 2015.

By listening to the needs and desires of our residents, and those on our waiting list, we were able to come up with a design that meshes well with our current community, and will provide additional options to seniors for years to come.

In addition to the new homes, we are also expanding the Towne Center by increasing the size of the main gathering room along with adding an

additional room, with its own separate entrance, to provide a more intimate setting for smaller groups.

The new homes are almost all spoken for, but if you are interested in learning more about our community, please feel free to contact us at 638-1172.

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f you feel guilty about taking your well-earned vacation days, think again. The famous Framingham Heart Study found a positive correlation between frequent vacations and longer, healthier lives. The study reported that men who skipped vacation for several years were 30% percent more likely to suffer heart attacks than those who took a vacation at least one week a year. Based on these findings, the study reported that skipping even one year’s vacation time can be associated with the increased risk of heart disease.

Women who did not take any vacation time at all were up to eight times more likely to suffer from heart disease than women who took two vacations a year.

Did you know that the United States is the only developed country in the world without a single legally required paid vacation day or holiday? Sadly, one in four

Americans does not get a single paid day off a year. By law, every country in the European Union has at least four weeks of paid vacation a year. Austrians have 35 paid days off, France, 31, Germany, 34 and Italy, 30 days each year.

The cost of stress-related healthcare is estimated at over $344 billion a year.

Undoubtedly, the lack of time off costs employers significantly in the long run.

Our hearts, minds and souls need a break from the routine of life. By taking a vacation, it relieves our minds from stress, rejuvenates our bodies, and strengthens relationships with our loved ones.

Jack!

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AND DON’T COME BACK UNTIL YOU’RE RELAXED! Vacation Planning Chec k

✔ LEAVE YOUR GU

List

ILT BEHIND. Tr y very hard to boosting abou ignore your cow t how they didn’ orker’s t take any vaca that they work tio n time last year 80 hours each , or week. This work lutely no purpos ethic serves ab e, and is a serio so us detriment to ✔ MAKE A PLAN. W their health. hether it’s relaxi ng on the beach book, participat and reading a ing in an advent ur ous activity, ca woods, or enjo mping in the ying a five-star resort, choose best suits your a vacation spot interests and b that udget. ✔ DON’T OVER-SCH EDULE. It is no t necessar y to ever y moment plan an activity of your vacatio for n. It’s time to un wind, not overex ✔ GET YOUR SLUM tend.

BER. Vacation days change ou our bodies into r daily routine, relaxation, and ease al low us to sleep clocks. A full w without alarm eek of good slee p will do you a you will return world of good, to work feeling and renewed and re freshed. ✔ TAKE A TECHNO BREAK. A true vacation means checking your NOT obsessivel work e-mail ev y er y day while yo afraid to set up u’ re away. Don’t be an automated “out of office” Better yet, leav reply and let it e your iPad hom go. e, and your cell of your suitcas phone at the b e. Remember, ottom less than ten ye didn’t exist in ou ars ago, cell pho r ever yday lives ne s , and we manag taking a techno ed just fine. By logy break, you are going back way we used to to the old-fashi relax before th oned e 24/7/365 co ing, and ringing ns tant dinging, p of our permanen ingtly attached ce ✔ FOCUS ON FUN. ll phones.

Cherish the tim e spent with yo Play a game of ur family or frie cards, take a w nds. alk on the bea and let your m ch or in the woo ind relax. ds,

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or many years, David Horan has been a friend, donor, and leader of McHarrie Life Foundation, working tirelessly to grow the permanent endowment. The permanent endowment is “the spring from which all good things flow,” according to Director of Philanthropy, Audrey Gibbs.

Gibbs, who has worked closely with Dave Horan for many years, feels his greatest strength is his ability to “pull the donor, or prospective donor, closer to the organization, increasing the likelihood of a positive response. Dave is well known in our community for showing great appreciation in all of his relationships; he’s a wonderful steward of our endowment.”

David and Ann Horan were among the first to step forward with a major gift during the Foundation’s capital and endowment campaign.

“Our donors make a difference…it is their giving that shapes the future of our entire organization.”

—David H. Horan, President, McHarrie Life Foundation Board of Directors and Chair, Major Gifts Committee As President of the Foundation’s Board of Directors, Horan has achieved many things.

Perhaps most notably is establishing the Major Gifts Committee. “After our successful capital campaign, it was essential that we keep the momentum going. I believe that great fundraising is a pairing of volunteers and professionals.

I’m very proud of our Major Gifts Committee.

Generous donors themselves, these volunteers are involved because they believe in the mission and vision. They are great advocates of McHarrie Life. They understand about cultivating donors, finding their way, what motivates them to give, and what their specific interests may be. They’re good listeners who are able to spark philanthropic interest in others,” says Horan.

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After many years of volunteering at McHarrie Life, Dave’s enthusiasm and commitment remains high. “I enjoy meeting people and talking about their dreams. I like to listen when people talk about their charitable plans. I like to think I’m helping make those dreams a reality. I am deeply proud of McHarrie Life and all it provides to our community.

This is possible, of course, because of charitable giving; we can’t be afraid to ask for support!”

Dave and Ann have made many gifts to McHarrie Life Foundation, but as President of the Foundation Board of Directors, Dave felt he should set an example to others and show how easy it is to accomplish their charitable goals. With a gift of appreciated stocks, the Horans’ made a $25,000.00 gift, setting quite a leadership example. Dave likes to use appreciated stock as a gift for planned giving. By gifting stock directly to McHarrie Life Foundation, donors do not pay capital gains taxes, and receive a full deduction for the value of donated stock.

McHarrie Life Foundation is deeply grateful for the generosity, good counsel and leadership set forth by David Horan.

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ould you consider remembering McHarrie Life Foundation in your will or other estate plans?

Let’s talk about making your philanthropic dreams a reality.

Contact David Horan at 635-3666, or Audrey Gibbs at 638-2521 for a confidential conversation.

Philanthropy… a positive force for advancement

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embers of the McHarrie Life Foundation Major Gifts Committee, (left to right) Doris Hildebrandt, Charles Farrell, Esq., David Horan, and Richard Manville gather in front of the magnificent donor recognition wall in the lobby of McHarrie Place with Director of Philanthropy, Audrey Gibbs. Unavailable for the photo, Robert Bitz and Mary Ann Cenci.

Through our programs at McHarrie Life we offer compassionate care, hope and healing. It is the person-to-person touch, the care and comfort that makes our organization unmatched in what we do.

Because of our generous donors we can specialize our resources and protocols, while remaining steadfast in our mission and promise to care for all those who need us, regardless of their financial status. We are passionate about adapting the services we provide to meet the changing needs of those we serve.

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Volunteers

McHarrie

Do Volunteers Really Live Longer?

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Auxiliary volunteer Georgia Sanderson dances to the oldies during an activities celebration.

he answer is, YES! Initial studies show that volunteers live 24% longer than nonvolunteers. Why? Volunteering enables us to step outside ourselves, and focus on an individual, group or cause that truly benefits from our time and effort.

Researchers at the Exeter Medical School in England found volunteers are less depressed, more satisfied with their lives, and have a greater sense of well-being.

By making a difference in the lives of others, we are privy to a plethora of social, mental and physical health benefits including; less social isolation, lower blood pressure, lower risk of developing dementia, and an increased sense of life’s purpose and meaning.

When our road to volunteering is paved with good intentions, we may add years to our lives, but a 2012 study published in the journal of Health Psychology found that there are no health benefits to volunteering if the person is doing it for personal satisfaction

or self-serving purposes. Also, as wonderful as it is for you to open your wallet and donate to a worthy cause, it does not count as a volunteer effort.

Volunteering once a month is a great start to living a longer, happier, healthier life. If you have more time to give, that’s even better. At McHarrie Life, there are plenty of volunteer opportunities available for people of all ages and interests. “We have volunteers who come in weekly to read the bible, books and newspaper to our residents who are visually impaired, and also assist us with transporting residents to activities and outings,” says Teri Tarolli, volunteer coordinator at McHarrie Life.

“Currently, there are plenty of opportunities to spend time with residents playing cards and games, baking cookies, reading, making jewelry, scrapbooks, doing crafts, and so much more,” says Tarolli.

For more information about volunteering, contact Teri Tarolli, volunteer coordinator, at 315-638-2521. n

Volunteer Rosaleen Dugan visits with resident Harry Maddeford.

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Auxiliary volunteer Diana Fisher serves lunch to resident Jesse Virkler.

Volunteer Josephine Cleveland dances with residents at the annual resident celebration party.

McHarrie Life Volunteers!

SAVE THE DATE!

t n u l o V o T f f O s t a Thursday, June 19, 2014 H

V O L U N T E E R A P P R E C I AT I O N R E C O G N I T I O N Join us as we celebrate you… and all that you do to make a difference in the lives of our residents.

4:30 p.m.-7:30 p.m.

Food, drinks and entertainment Red Mill Inn Entertainment by: Joe Trionfero I N V I TAT I O N S T O F O L L OW …

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s r ee

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STAYING FIT &

Fabulous

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s we age, our bodies tend to lose strength and muscle mass, but moderate strength and balance exercises are an excellent way to build bones and muscle, and slow down the physical ailments that people may incur during the aging process. Exercises that improve strength and balance can also benefit your heart. Our hearts are the most important muscle we use, and daily exercise is important to maintain the most important mechanism in our bodies.

It doesn’t take much work to keep our physical health on track.

McHarrie Pointe Assisted Living continually strives to promote wellness programs to enhance the longevity and quality of life of our residents.

Some of the newer programs include; Zumba, Tai Chi, yoga, balance and strengthening, and intellectually stimulating programs about travel and nutrition.

According to the Mayo Clinic, the benefits of regular strengthening exercises help to;

n DEVELOP STRONG BONES. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

n CONTROL YOUR WEIGHT. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight. n BOOST YOUR STAMINA. As you get stronger, you won't fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age. n MANAGE CHRONIC CONDITIONS. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes. n SHARPEN YOUR FOCUS. Some research suggests that regular strength training helps improve attention for older adults.

A little bit goes a long way. By gradually building endurance, the results will last a lifetime.

McHarrie Pointe resident 89 year-old Ruth O’Connell enjoys participating in strength and

SPRING/SUMMER 2014

balance exercise programs. “The program is very good and I don’t get bored. I get a good workout without feeling sore afterwards,” she says.

The program has given her more confidence, and better ability to maintain her overall strength and well-being.

Because of her improved core strength, she continues to be independent with her daily life activities. “I contribute my independence and daily level of energy to the involvement in my exercise classes,” says Ruth.

Strength training can be done at home or in the gym. Common choices include: n BODY WEIGHT. You can do many exercises with little or no equipment.

Try pushups, pull-ups, abdominal crunches and leg squats. n RESISTANCE TUBING. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.

n FREE WEIGHTS. Barbells and dumbbells are classic strength training tools. n WEIGHT MACHINES. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.

According to Dr. Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at the Mayo Clinic in Rochester, Minnesota, after you have your doctor's approval to begin a strength training program, choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance.

"On the 12th repetition, you should be just barely able to finish the motion," Dr. Laskowski says. "When you're using the proper weight or amount of resistance, you can build and tone muscle just as efficiently with a single set of 12 repetitions as you can with more sets of the same exercise."

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To give your muscles time to recover, rest one full day between exercising each specific muscle group.

Also be careful to listen to your body. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it.

You don't need to spend hours a day lifting weights to benefit from strength training. "Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people," Dr. Laskowski says.

Better yet, results are quick. Expect to enjoy noticeable improvements in your strength and stamina in just a few weeks. If you keep it up, you'll continue to increase your strength — even if you're not in shape when you begin.

In conclusion, by building strength and balancing exercises into your daily routine, it will help to reduce the effects of the aging process, keeping you fit, fabulous and feeling youthful and vibrant for many years to come.

— Maggie Reap, Director of Residential Services, McHarrie Pointe Assisted Living and Jo Ann Proietta-St. Amour, Activities Director

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