Senior Lifestyles Newsletter - September

Senior Lifestyles VOLUME LXXV I I NO. 77

SEPTEMBER 2020

Foundation News

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September 2020

JCSC Foundation News Again, at the printing of the September Lifestyles Newsletter, the Johnson City Senior Center and Memorial Park Community Center are closed.

We are following Governor Bill Lee’s Executive order for Senior Centers to continue to be closed. This issue recognizes the many health awareness topics that occur in the month of September. Each page you will offer a wealth of information and we hope to be valuable to you.

Remember, Do Your Part to Help STOP the Spread:

Wear your mask when out in public

Keep six foot distancing

Wash your hands with soap and water often

Congregate meal service is currently being served as a drive- thru.

So thankful that the Johnson City Senior Center @ Memorial Park Community Center building has a great drive thru area that is working great for us! Calls are being made on Tuesdays and Wednesdays taking meal orders from those individuals who have paperwork on file with FTHRA for the following week.

If you ordered a meal, the pick-up times are from 11:30a-12:00p each day Monday through Friday.

FTHRA Nutrition Program Monday

7

CLOSED LABOR DAY HOLIDAY

14 Meatloaf

1

8

Tuesday Spagehtti w/ meatsauce Green Beans Baked Apples Beefy Noodle Casserole Green Beans

WW Roll

15

Chili Dog w/mustard & onions Potato Wedges

21 Salisbury Steak w/gravy WW Roll

22

Chicken Alfredo Mix Vegetables Baked Apples

28 Baked Chicken

29

Sloppy Joe Potato Wedges Green Peas WW Bun

Mashed Potatoes Green Peas Mashed Potatoes Broccoli Tenders Mac & Cheese

Mixed Vegetables WW Roll

Menu for September Texas Toast

Carrots WW Roll Baked Beans WW Bun WW Roll

Wednesday

Thursday

2

Breaded Fish w/tartar WW Bun sauce Scalloped Potatoes Succotash

3

Chicken Salad Shredded Lettuce Macaroni Salad

9

Chicken Tenders Macaroni & Tomatoes Broccoli WW Roll Chili Mac Casserole Cornbread Brussel Sprouts Peach Crisp

10

Ham Sandwich w/mayo WW Bread (2) Lettuce/Tomato Cole Slaw Fruit Cocktail Tuna Salad WW Bread (2) Fruit w/cottage cheese Pasta Salad

16 23

Hamburger w/ cheese Potato Wedges

30

Soup Beans Oven Brown Potatoes

Corn WW Bun

17 24

Egg Patty Sausage Grits

Tropical Fruit WW Bread & Crackers

Biscuit w/gravy

Friday

4

BBQ Pork Riblet Sweet Potatoes Corn

11

Pizza Casserole Italian Mix Vegetables Pears

18

Oven Fried Chicken Au Gratin Potatoes Squash Sautee

25

Unstuffed Pepper Casserole Steamed Carrots

WW Bun

Texas Toast

WW Roll

Pear Crisp WW Roll

Mix Greens Cornbread

One 2% milk is included with each meal. All servings are 1/2 cup. All entrees are 3 oz. servings or one portion. **Menu may change due to weather and availability.

Please call 434-5723, 48 hours in advance to reserve a meal or if you need to cancel a meal that you have already signed up for. Sign up sheets are also available outside of the dining room.

Congregate Meals will be served from 12:00-12:15 for those who have registered. At 12:15 continuing until 12:25 if there is food available, it will be served to those who did not register but have shown up to eat lunch. Please register in advance to ensure your meal!

September 2020

Senior Lifestyles

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If you have pre-diabetes and want some support to lose weight, eat healthy and get your blood sugars back to a normal range, this Diabetes Prevention Program is a great opportunity!! Elizabeth Renfro from the UT Extension Office will be offering a free session to explain how the program works. We’ve seen great success and lives changed with past participants! Check it out! Feel free to call Jeanne, 423-434-6235 if you need some help setting up Zoom. You can do it!

It is with great sadness to report the passing of Harry Ford, one of the “founding fathers” of the JCSC Hip Hikers group. Harry not only imparted his knowledge of Northeast Tennessee trails but he also shared his wonderfully kind and generous spirit with an ever-present smile. He and his wife, Gail, always kept in touch with members of the hiking group offering support in times of need. Harry will be greatly missed.

How is your loved one with special needs this fall?

Special Needs Trusts provide for your loved one’s supplemental needs when you cannot.

A Third-Party Supplemental Needs Trust is established and funded by a person who is not the person living with a disability – hence the term “Third-Party.” The Trust provides for the disabled person during his or her life while preserving funds for other descendants in the family upon the disabled person’s death.

Vista Points is focused on helping people living with disabilities, their parents and caregivers, and the professionals who serve and guide them.

Peace of mind does not have to cost a fortune.

Vista Points, Inc. | Special Needs Trusts & Resource Center

888.422.4076

www.vistapoints.org

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September is National Prepared Month Many people have a bucket list of things they want to do in life. This bucket list is one that can help save your life in times of emergency, helping you get back to that other bucket list.

There are items needed to sustain your life for 72 hours or more (though we have seen from past disasters that 5-7 days is more likely). It’s a list of supplies that can fit in a bucket to sustain you and your family in a crisis.

Emergency Bucket List of Supplies • Water – The rule of thumb is one gallon of water per person, per day for drinking and sanitation. Don’t forget water for your pets.

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• Food – At least 3-5 day supply of non-perishable items.

Vacuum-packed tuna, salmon, chicken, peanut butter, bags of nuts and dried fruits. Aim for low-sodium items since your water supply is limited. Mess kits, paper cups, plastic utensils, paper towels. If packing canned foods, make sure you pack a can opener. Again, remember pets.

• Prescription medications and glasses. Extra batteries for hearing aids.

• Important family documents – such as, insurance policies, identification, bank account records, medication list – all preferably on a flash drive or in a damage-resistant container.

• Cell phone, battery or hand cranked radio, and a NOAA weather radio with tone alert (and extra batteries for both).

• Flashlight and extra batteries.

• First Aid Kit • Steel whistle with a lanyard to signal for help.

• Dust mask, duct tape, and a tarp or plastic sheeting for shelter.

• Toilet paper, personal wipes, cleaning wipes, garbage bag, and plastic ties for personal sanitation.

September 2020

• Local maps or, if you have one, a hand-held GPS system.

• Cash. ATM machines will probably be down. Bills should be ones, fives, and tens – under twenty.

• Waterproof Matches or lighter.

• Hard sole shoes and a change of clothing, including something with long sleeves and a waterproof jacket. This is regular bleach with no fragrance added. Otherwise, use treated bleach.

• Small container of household bleach. Sixteen drops of bleach to one gallon of water will treat water.

• Utility knife and rope. Paper, pens or pencils.

• Activities to help relieve stress: books, games, puzzles, devices.

All disasters are local. The most important point to remember is that you are the first responder for your own well-being. Your list should contain only items you need and food you will eat.

Information taken from Tennessee Commission on Aging and Disability and FEMA.

September 2020

Fun Food Days of September

Macadamia Nut Day (September 4)

Nuts, in moderation are felt to convey health, especially heart health, benefits.

• Visit the International Tree Nut Council Nutrition Research & Education Foundation website for more information on macadamia nuts.

Cheese Pizza Day (September 5)

Tips for making healthy, delicious pizzas include: • Use whole-wheat pizza dough (available in many supermarkets) or make your own by substituting whole wheat flour for half the flour in your pizza dough recipe.

• Use low-fat mozzarella cheese.

• Heap on the veggies, such as green, red, and/or yellow pepper slices; broccoli; mushrooms; onions; zucchini, artichoke hearts; etc.

Acorn Squash Day (September 7)

Acorn squash is considered a winter squash and is harvested at a mature age when its skin is hard and inedible.

It is always served cooked. Stored properly, it can keep up to 3 months.

The Fruits & Veggies More Matters website gives directions for selecting and storing acorn squash and Top 10 Ways to Enjoy Acorn Squash. Different types of winter squash often can be substituted for each other in recipes.

Peanut Day (September 13)

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Did you know? Peanuts technically aren’t a nut but a legume. Unlike tree nuts, they actually grow underground. A single ounce of raw peanuts or dry roasted peanuts (a scant 1/4 cup) weighs in at around 160 calories, according to the Peanut Institute.

Peanuts are packed with protein and contributes to satiety which may help us eat less. As a legume, they also are a source of dietary fiber. Peanuts are high in heart healthy unsaturated fat..

Vitamin E, niacin, folate and manganese are among are among the nutrients found in peanuts.

Eat A Hoagie Day (September 14)

According to Wikipedia, the term hoagie originated in the Philadelphia area.

There are several theories as to the origin of the name, “hoagie.” A hoagie, according to the Free Dictionary is “a large sandwich made of a long crusty roll split lengthwise and filled with meats and cheese (and tomato and onion and lettuce and condiments).” Enjoy your hoagie today and load it up with lots of veggies for a nutrient-packed celebration of “Eat a Hoagie Day.” Linguine Day (September 15)

Did you know? The name linguine means “little tongues” in Italian?

According to the National Pasta Association, linguine is “a great shape to compliment a variety of sauces.”

And, “also a good choice for salads and stir-fry dishes.”Find recipes and tips for cooking with linguine and other types of pasta on the National Pasta Association website.

Guacamole Day (September 16)

Guacamole tastes great. Two tablespoons or 2 -3 thin slices of fresh avocado weigh in at just 50 calories.

For more information and recipes for avocados, visit California Avocados website.

Page 5 • Ordering Healthy Drinks at the Coffee Shop (Source: eXtension) Hot Mulled Cider Day (September 30)

Better Breakfast Day (September 26)

Here’s a quick tip for a better breakfast: Wrap some cheese in a tortilla, microwave 20 seconds. Check out the following resources to help you have better breakfast: • Breakfast Lesson (Source: Nebraska Extension Nutrition Education Program) • Breakfast Month (Source: Healthy Bites Newsletter) • Breakfast Recipes (Source: Nebraska Extension Nutrition Education Program) • Eat Smart: Enjoy Breakfast Every Day! (Source: NDSU Extension Service) • FREE Cold Pizza for Breakfast P owerPoint (Source: Nebraska Extension) • Now: Serving: Breakfast! (Source: NDSU Extension Service) • Who needs a healthy breakfast? Everybody does! (Source: NDSU Extension Service) Coffee Day (September 29)

While the new Choose MyPlate icon doesn’t include a coffee cup, there is increasing evidence of the health benefits of coffee. While a plain cup of coffee has about 2 calories, the calories in additions to coffee and specialty coffee drinks can add up.

Resources: • Beverage Mixes in a Jar: Handout & Free PPT (Source: NDSU Extension Service & Nebraska Extension) • Creating Health & Nutrition Fact Sheets (Source: PennState Extension) • Is coffee good or bad for me?

(Source: Mayo Clinic)

There are two types of cider made from apples. One type, referred to as “cider” or “hard cider” is a fermented beverage made from apple juice.

Cider varies in alcohol content from 2% to 8.5% by volume. The other type is an unsweetened, non-alcoholic beverage made from apples. It is referred to as “apple cider, “sweet cider,” or “soft cider.”

Fruits & Veggies - More Matters Month ®

Check the following for tips, recipes, and resources: • Cook It Quick Newsletter - July 2016 • Fruits and Veggies Matter - (Source: Produce for Better Health Foundation) • Send a FREE e-card - Why did the tomato turn red? (Source: National Health Information Center) • Fruits and Vegetables on a Budget (Source: Produce for Better Health Foundation) • Top 10 Ways to Get Kids Involved in Healthy Cooking and Shopping (Source: Produce for Better Health Foundation) • How to Use Fruits and Vegetables to Help Manage Your Weight (Source: CDC) • Nutrition Information for Raw Fruits (Source: FDA) • FREE Color Yourself Healthy PowerPoint (Source: Nebraska Extension) • FREE Name that Veggies PowerPoint (Source: Nebraska Extension) • Add More Vegetables to Your Day (Source: Choose MyPlate) • Focus on Fruits (Source: Choose MyPlate) Flickr image courtesy of The Meeting Place North per CC license Resource: https://food.unl.edu/september-food-calendar

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Healthy Living

Many of us have been in survival mode during this pandemic and now is the time to show ourselves some love and get back on track with our health and fitness.

If Memorial Park Community Center was open, we would have programs, group walks, fitness classes and health screenings scheduled to motivate each other. Instead of focusing on what we can’t do, let’s focus on what we CAN do.

• Start the day with a healthy breakfast. Add some berries or fruit that you enjoy. Have some whole grains like oats or maybe a veggie omelet. Eat something you feel good about eating • Take a morning (or any time) walk. Go to a park or walk a different route than usual and enjoy the scenery and sounds.

• Call a friend that you haven’t talked to in a while or a friend that makes you laugh.

• Don’t ignore your regular doctor appointments, checkups, mammogram and screenings during this time. Call to schedule your appointment if it is due.

• Drink plenty of water today. Make your water special by adding fruit, mint or cucumber.

• Take some time to do something special for yourself. Read a book, journal, take a nap, listen to music that you enjoy, have a cup of tea, try a new food or recipe, get out some old pictures and reminisce.

• Throughout the day, focus on things that you are grateful for. When your thoughts tend to go towards worry, redirect them back to the positive.

• Before bed, do some stretches and deep breathing.

September 2020

September 2020

Self-Improvement and Self-Awareness Month

Take Socrates’ advice to “know thyself.”

Check out these 11 Ways to Be More Aware Today. If you think you need improvement, here are some tips.

1.Be aware of what you believe We rarely believe what we think we do. There is an easy fix for this. What beliefs do you act on? As you start identifying things that you have said you believe or that you want to believe than stop. Before you start being hard on yourself, ask yourself why? Why don’t you believe those things? There may be a very good reason for you not fully believing in something the way you thought you did. Just being aware of this, can make your actions more mindful, and your convictions stronger.

2. Be aware that it is easy to be wrong It can be so infuriating when people insist on their way when you know that their way is wrong. What you need to be aware of here is how would you know it if you were wrong?

How would you want others around you to handle this? Take your answers here and use them to remember patience. Use them to decide how to act, and just to be aware that you have just as good a chance of being wrong as someone else does.

3. Be aware of your feelings and thoughts It is easier than ever to ignore our thoughts.

We constantly have something going on, there is always something that we have to do, and on some days it just seems like it may never end. Our thoughts, however, and our feelings, don’t just go away. They end up impacting our attitudes and our every actions.

They are there for a reason. Make sure that you take time to sort out your thoughts. Keep a journal, meditate, do whatever it is that you need to do for this. Just paying attention to what we are thinking can help us identify thought patterns that we need to change, and actions that we need to take.

4. Be aware that we all need little reminders sometimes You know the answers for your life. It’s your life, but sometimes we all need gentle reminders. Sometimes we need to remember to be humble, sometimes we need to remember to believe in ourselves more. What things would you like to be reminded of on a regular basis, and how can you remind others of these things?

5. Be aware of everyday miracles It’s very easy to get used to what is around us every day, but this does not make it any less miraculous. We can focus on everything that goes wrong, or we can focus on the fact that not everything does. Look at the age we live in. There are real miracles happening every day, and I challenge you to look for them.

6. Be aware of how you present yourself Do you leave the impressions you want to leave? Why? Why not? What is it that you could do better? Is there a way you could

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change how you present yourself that would be more honest? Is there a way you could change something in your presentation that would help you be more successful? This includes speech patterns, how you wear your clothes, whether you put thought into this or not. It is far easier to not realize when we give the wrong impression, so just asking yourself these questions can make a big difference.

Appearance may not be reality, but sometimes it’s all we have to go on.

7. Be aware of how your actions impact others This one is a challenge to you. I’m not going to tell you how to behave, that is entirely your business. I am however going to ask you to take a close look at how your actions affect others. I am willing to bet (and I’m not a betting man) that just wondering about how your actions affect others will help you become a more likeable person in some way or another.

8. Be aware of how your actions affect yourself We have our own sense of right and wrong, but there are so many different philosophies, and people that are convinced that their standard of right and wrong is the only way that you can live your life. Here’s a new standard, pay attention to how you feel about your actions. Do not take actions that make you feel bad. This does not mean, don’t ever do chores or work, this means, do things that are worth doing, and see how that leaves you feeling. It’s no up to me to tell you what those things are, it’s up to you.

9. Be aware of how powerful small things can be It all adds up. When you step in to a room, and it smells nice, you notice. A meal cooked for you at the end of the day, when you are dead tired, can make all the difference. I challenge you to start a list of the small things that make a difference for you. How you act on them from there is up to you.

10. Be aware of this moment This is the only time there is, and it is sacred.

What is it that makes up a moment? What is it that is important at this moment? What can we do to keep this moment sacred?

11. Be aware of who you are becoming Every moment we have a new opportunity to make ourselves into something new. How we do this is with the thoughts we choose to dwell on, and with the actions we choose to take. A man becomes a liar by lying, and he becomes honest by telling the truth. Let all of these things help you become a little better.

Every form of awareness that I have listed here is going to take time to learn. These are thought habits, and some of them will have to replace old habits.

No one succeeds without failing at some point before their success. So my hope here is that you will attempt, to practice this kind of awareness.

Just choosing to think about these things

will make you a more aware human being, and through this you can become just a little better.

How Did We Ever Live Without Today, focus on the many inventions that make our lives more comfortable and/or easier, such as air-conditioning, remote controls, cell phones, etc. Here are some examples to start the thinking process. Reminisce about what it was like to live without these modern conveniences.

There are some inventions that you use so often that you probably can’t imagine living without them.

Contacts Did you know that about 13% of the US population wears contact lenses? They come in a variety of choices. Contacts are soft, disposable, and comfortable. There was a time, however, when they were hard and difficult to wear for long periods of time. The biggest breakthrough came in 1987 when Danish clinicians came up with a process to mass producing soft contact lenses, making disposable and comfortable contact lenses affordable for the masses. Johnson & Johnson bought the Danish technology and came out with Acuvue in 1988.

Elevator The inventor of the first practical elevator system, Elisha Graves Otis, had so few sales of his new elevator invention that, in 1854, he devised a publicity stunt to jump start his business. In a public demonstration, he cut off the cables of his elevator to prove just how safe his invention really was. The demonstration picked up sales of his business but Otis never saw just how popular his invention would become.

Toilet Why do some people call the toilet The John?

Because the first flush toilet was invented by Sir John Harington in 1596 for his godmother, Queen Elizabeth I. In 1775, Alexander Cummings, a London watchmaker, became the first person to file for a flush toilet patent and improved upon Harington’s design. Although Thomas Crapper is widely believed to have invented to the toilet, he simply popularized the toilet through his company, Thomas Crapper & Co, throughout the late 1800s.

Microwave The invention of the microwave had absolutely nothing to do with cooking food. John Randall, a British physicist, radically improved the magnetron device during World War II, for the spotting of Nazi war planes over the British Isles. Percy LeBaron Spencer further improved the power of magnetrons for the U.S. Navy. In 1945 Spencer found that the microwave radio signals from the magnetrons had melted his chocolate bar and went to work on patenting the world’s first microwave oven.

Refrigerator The concept of using something other than

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ice to keep food cold was first conceived by Benjamin Franklin in 1758, who found that he could dramatically lower temperature with the help of ether. In 1805 Oliver Evans was inspired by Franklin and came up with his own refrigeration designs which he would eventually give to a young inventor, Jacob Perkins.

Perkins took Evans’s concept and patented his own version of the refrigerator in 1834, which required ammonia or ether to operate, both dangerous substances.

Vacuum Cleaner The vacuum cleaner was invented in 1860

by Daniel Hess and consisted of a rotating brush, a bellows suction generating mechanism, and water chambers which captured the dirt and dust. The bellows meant that this vacuum cleaner had to be manually operated and it was not until 1901 when Hubert Cecil Booth invented the first electric vacuum cleaner.

Cellphone The first ever call from a portable phone occurred in 1973, when Martin Cooper, then a general manager of the Communications Systems Division atMotorola, called Dr. Joel S. Engel at AT&T’s Bell Labs, a competitor who lost the race to the world’s first portable phone. The first nationwide cellular network, utilized 1 G speeds and was developed in Japan during the early 80’s. These days, consumers are able to get 4G speeds for their internet browsing needs even though 2G only phones are perfectly capable of taking calls and browsing the internet.

Toothbrush Humans, since before recorded history, realized early on that they needed to clean their teeth and tongue. Archeologists have uncovered twigs, bones, and feathers, but found the first toothbrush, a twig with a chew stick at the end, dating back to 3000 BC. The modern bristle toothbrush was created in 1498 in China, after which the toothbrush design was adopted by Europeans. In 1938 the world’s first synthetic nylon bristle brush went on sale, courtesy of DuPont. The synthetic material improved upon past animal hairs, which often fell out and contained bacteria.

Car The closest thing resembling a car was conceived of in 1769 by Nicolas-Joseph Cugnot who fabricated the world’s first self propelled vehicle. This “car”, however, had poor weight distribution and never amounted to traveling any significant distance. In 1881, Gustave Trouve developed the world’s first practical vehicle, a large tricycle powered by electricity.

However, it was Karl Benz (sound familiar?) who received the first patent for his automobile concept in 1885.

Smartphone In 2007 Steve Jobs came out with the iPhone and told us that it was a “revolutionary” device. He was right. Just over a third of Americans own smartphones today and their popularity can be attributed to the touch screen user interface that was first seen on the iPhone.

Senior Lifestyles

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WE ARE PREPARED

September 2020

at Dominion of Johnson City!

Dominion is devoted to continuing to focus on the overall health and safety of our residents and staff by following strict CDC-guidelines and sanitary precautions.

WE ARE CURRENTLY ACCEPTING RESERVATIONS! CALL (423) 207-2243 TO SCHEDULE A SAFE TOUR WITH OUR CDC-TRAINED STAFF.

2412 Knob Creek Rd. | Johnson City, TN 37604 www.dominionjohnsoncity.com

Living at its finest is still possible at Everlan of Johnson City!

JOHNSON CITY’S NEWEST 55+ INDEPENDENT LIVING COMMUNITY IS NOW OPEN!

Our wonderful housekeeping department has been taking the time to clean and sanitize not only our community common areas, but our residents’ apartments. Though we must adhere to social distancing guidelines, we have still been able to enjoy activities and build a strong human connection, safely. Call (423) 226-5856 today to schedule your tour with our CDC-trained staff,or ask how you can tour safely from the comfort of your couch.

of jo h n so n cit y

2 6 2 3 P E O P L E S S T R E E T | J O H N S O N C I T Y, T N 3 7 6 0 4 | E V E R L A N L I V I N G . C O M

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September 2020

Pick Up RU 2603 with the following changes: 423-543-1250 1500 W. Elk Ave., Elizabethton www.SilverAngels.com

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1500 W. Elk Ave., Elizabethton www.SilverAngels.com

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Retirement Center

What About Funeral Services During These Times?

Yes, funeral service attendance is now limited. No, that does not mean you cannot hold a service.

Morris-Baker is an expert at webcasting funerals.

We’ve offered this capability for years for family overseas and relatives/friends who could not attend, etc.

Fortunately, we can use this same technology to allow anyone in the world to view a funeral service from afar during the COVID-19 outbreak.

Call us for more information.

Local, family ownership. World-class service.

2001 E Oakland Ave • Johnson City

(423) 282-1521 MorrisBaker.com

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Senior Lifestyles

September is National Yoga Awareness Month

September 2020

What is yoga?

Total mind-body workout combining strengthening and stretching poses with deep breathing and meditation or relaxation.

Different types of yoga are: Hatha – gentle form of yoga. It combines a series of basic movements with breathing.

Vinyasa – Series of poses that flow smoothly into one another.

Power – A faster, higher-intensity practice that builds muscle.

Ashtanga – Series of poses, combined with a special breathing technique.

Bikram – Also known as “hot yoga” is a series of 26 challenging poses performed in a room heated to a high temperature. lyengar – Type of yoga that uses props like blocks, straps, and chairs to help move your body into the proper alignment.

Benefits of Yoga Flexibility Strength Improved posture Stress reduction Lower blood pressure Builds core strength New to yoga? You can go to YouTube to find gentle chair yoga classes to start with. If you type in SilverSneakers Chair Yoga YouTube, you will find several classes you can try.

Hunger Action Month An annual event sponsored by Feeding America, Hunger Action Month encourages people to stand with food banks across the nation to fight hunger. You can participate by running a food drive, calling your local food bank to see what help they need, and raising awareness about the hunger crisis. To help you get started, find a food bank near you. Encourage others to bring in canned food donations by making things a little competitive—offer a small prize like a blue ribbon or certificate to the person/group that makes the largest contribution.

The local food bank that participates in this project is Second Harvest Food Bank of Northeast Tennessee. You may contact them at 423-279-0430 to find out their specific needs.

September 2020

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Volunteers

September 2020

Ready, Set, Serve…..

Volunteer!

On a mission to engage adults in Active Life through Active Living One Square Mile Rule In reading a book about volunteers, I ran across a section that speaks to the “One Square Mile” rule. It simply stated that as volunteers, we often unknowingly, take on a volunteer opportunity that is one square mile within our personal realm. That does not solely refer to the distance of a mile, it does however, refer to the connection between the volunteer and the goals of the organization seeking volunteers. The heart of the volunteer must be a good fit for the organization. This “fit” often is associated with their past. An example that was used was if a volunteer had lost a loved one to an accident involving a drunk driver, he/she may be compelled to volunteer for the MADD or DADD organizations. They feel connected to that organization through their past. The distance of the “One Square Mile” rule applies because people tend to volunteer with an organization or project that is in their own “backyard” rather than to drive across town.

The same holds true for the organization. We tend to search for volunteers who are close by and also have an interest in our organization. Think of a school setting. The school is more likely to seek out and recruit volunteers of people who have children attending that school, rather than people from a different area.

Relationship building is still the key to recruiting good volunteers and keeping them happy.

The Johnson City Senior Center misses their volunteers greatly and look forward to the day when we can serve together again!

September 2020

Senior Lifestyles

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For Older Women A Little More Protein Each Day Could Keep AFib at Bay

March 25, 2020 CardioSmart News Women who ate slightly more than the recommended daily amount of protein were less likely to develop atrial fibrillation, a heart rhythm disorder, compared with those who ate less protein, according to research being presented at American College of Cardiology’s Annual Scientific Session Together with World Congress of Cardiology. Atrial fibrillation, also called AFib, can lead to stroke and heart failure if not well managed.

Protein is a crucial part of women’s diets, especially as they age, because it can help prevent frailty, and loss of bone mass and lean muscle mass. But it seems that getting more protein also may help ward off AFib, too.

Researchers analyzed data from over 99,000 postmenopausal women (median age of 64) who are part of the Women’s Health Initiative Randomized Controlled Trials and Observational Study. They found that women who ate 58-74 grams of protein a day were 5%-8% less likely to develop AFib. So how much more protein does this translate to? Not much, said Daniel Gerber, MD, cardiovascular medicine fellow at Stanford University, and the study’s lead author.

“It’s not a huge amount, we’re talking about eating 10-20 more grams of protein per day—that’s only 4 ounces of healthy protein such as chicken breast or salmon, a cup of Greek yogurt or two eggs,” he said. “Of course, when we talk about increasing protein intake, it needs to be with heart-healthy foods and lean proteins, not with cheeseburgers and other foods that are high in saturated fat, cholesterol and sugar.”

Of the women in the study, 21,258 (21.3%) developed new AFib during the average 10year follow-up period. Researchers excluded women with existing heart rhythm issues.

Women reported their protein intake using a food questionnaire, and researchers used validated urine tests to confirm how much protein was consumed. The women were then divided into four groups based on protein intake: < 58 grams per day, 58-66 grams per day, 66-74 grams per day, and > 74 grams per day. Researchers looked for new cases of AFib among them. The average protein intake was 60 grams per day. Women who ate between 58 and 74 grams a day had significantly less risk of developing AFib. “Women with the lowest protein intake—which was roughly equivalent to the current recommended daily amount of protein in the U.S.— had the highest incidence of AFib, and eating a little more was protective, even after taking into account other factors that can predispose someone to develop AFib,” Gerber said. These factors included age, ethnicity, education, and other cardiovascular conditions and risk factors such as body mass index, physical activity, tobacco and alcohol use, high blood pressure, high cholesterol, diabetes, coronary and peripheral artery disease, and heart failure.

ASSISTED LIVING & More information: CARE To learn more about MEMORY heart-healthy eating, go to

consumed or correspond to any specific popular diet. More research is needed to further understand the relationship between protein and a lower risk of AFib.

CardioSmart.org/Eat Better (formerly Pine Oaks)

ASSISTED LIVING Current U.S. guidelines recommend consuming 0.8 grams of protein per & per day. In kilogram of bodyweight, which for a 140-pound person is about 51 grams the United Kingdom, the recommendation is even lower at 0.75 grams of protein per CARE kilogram daily. Older women can lose a half-pound of MEMORY lean body mass per year.

That is partly why they are told to increase their protein intake.

(formerly Pine Oaks)

Offering:

We combine southern charm with a staff • Assisted Living ASSISTED LIVINGcommitment ASSISTED LIVING to make sure you and your loved one • Memory Care &Care • Respite receives loving care in a home-like environment. & • Choices / Tennessee MEMORY CARE MEMORY CARE Medicaid Provider Now accepting move ins! (formerly Pine Oaks) Now Offering Outpatient (formerly PineRehabilatative Oaks) Please call us at (423) 232-5301 to schedule A Tour!

Services for 213 University Parkway, Johnson City, TN Residents!

ASSISTED LIVING ASSISTED LIVING & & MEMORY CARE MEMORY CARE Medicaid Provider

Offering: “Based on our findings, it seems that eating more protein may not only help strengthen Offering: Offering: We combine southern charm with a staff We combine southern charm with a staff W women physically, but it may also have cardiovascular benefits in Living terms of reducing • Assisted • Assisted Living • Assisted Living AFib and related death,strokes, and heart failure,” Gerber sald. “About commitment to make sure youCare and your loved one • Memory Care1% of the U.S. commitment to•make sure you one • Memory comm Memory Careand your loved population has AFib and, with an aging population, it is •projected to increase Respite Care receives loving care in a home-like environment.

• Respite Care receives loving •care in a home-like environment.

Respite Care receiv several-fold by 2050. So doing something as little as eating an extra few grams of pro• Choices / Tennessee • Choices / Tennessee • Choices / TennesseeNow Offering tein a day could potentially have a huge impact across the population.”

Now Offering Medicaid Provider

(formerly Pine Outpatient Oaks)

Medicaid Provider

Outpatient

This study is limited in that it only looks back at medical records rather Rehabilatative Please callthan us atbeing (423) 232-5301 to scheduleOffering: APlease Tour!call usRehabilatative at (423) 232-5301 to schedule A Tour!

Please call us at (423) 232-53 Services for prospective in nature to randomize women to different groups of more or less protein Services for We combine southern charm with a staff 213 University Parkway, Johnson City, TN 213 University Parkway, Johnson City, TN Residents!

• Assisted Living 213 University Parkway Residents! and track their health over time. It also does not report what types of protein the women

• Memory Care

commitment to make sure you and your loved one

Senior Lifestyles

Page 14 September 24 is Falls Prevention Day National Institute on Aging gives the following information on Preventing Falls.

• Stay physically active - regular exercise improves muscle strength. It helps to keep joints, tendons and ligaments flexible.

Mild weight-bearing activities, such as walking or climbing stairs, may slow bone loss from osteoperosis.

• Have your eyes and hearing tested. Even small changes in sight and hearing may cause you to fall.

• Taking medication – find out the side effects.

Drugs that make you sleepy or dizzy can add to your risk of falling.

• Get enough sleep. More likely to fall if you are sleepy.

• Limit the amount of alcohol you drink. Even small amount of alcohol can affect your balance and reflexes. Studies show that the rate of hip fractures in older adults increases with alcohol use.

• Stand up slowly. Getting up too quickly can cause a drop in blood pressure and make you dizzy.

• Use an assistive device if you need help feeling steady when you walk.

• Be careful when walking on wet or icy surfaces.

• Wear non-skid, rubber-soled, low-heeled shoes, or lace up shoes with non-skid soles that fully support your feet.

“5-a-Day” Day

What would be a better day to celebrate than the fifth day of the month? To celebrate Fruits and Veggies: More Matters Month, make eating fruits and veggies more enticing by serving colorful varieties.

How many blue fruits and vegetables can you list? (blueberries, plums, Concord grapes, some varieties of carrots, etc.)

Pick five colors and list five fruits or veggies that fit into each category.

List fruits and vegetables from A–Z. Enjoy some fruits and veggies today with a recipe like Avocado Cucumber Coins Topped with Tomato.

Ingredients: • 1 large avocado • 1/2 cup basil • 1 tablespoon lime juice • 1/2 teaspoon garlic powder • 1/2 teaspoon salt

• Home hazards • Advanced age • Previous falls • Muscle weakness • Gait and balance problems • Fear of falling • Lack of stair handrails • Lack of bathroom grab bars • Always tell your doctor if • Dim lighting or glare you have fallen since your • Improper use of last check-up, even if you assistive device were not hurt when you fell.

• Fall proof your home – Pick up any throw rugs, declutter your walking spaces in your home, make sure all electrical cords are out of the way and not causing a tripping hazard, keep pets from under your feet.

National Falls Prevention Resource Center Funded by the Administration for Community Living/ Administration on Aging Increase public awareness about falls prevention

Serve as the national clearinghouse for tools and resources Support and stimulate evidence-based programs and strategies www.ncoa.org/ healthy-aging/fallsprevention/

The Center for Disease Control and Prevention lists the following risk factors for falls: • Vestibular disorder/poor balance • Vitamin D insufficiency • Medications linked to falls • Postural hypotension • Vision impairment • Foot and ankle disorder

• 1/4 teaspoon pepper • 1 medium English cucumber, sliced 1/4-inch thick • 12 grape tomatoes Directions

September 2020

Fruits & Veggies Match the clues to the words that are fruits or vegetables.

1. Toast topper ____

A. Peach

2. Sour fruit ____

B. Avocado

3. Chinese cabbage ____

C. Pineapple

4. Broccoli’s close kin ____

D. Beets

1. Place avocado, basil, lime juice, garlic powder, salt, and pepper in the bowl of 5. Fuzzy fruit ____ a blender or food processor. Blend until 6. Vegetable that comes in spears ____ smooth.

7. Great potassium source ____

2. Place cucumber slices in a single layer on a serving plate. Top each with 8. Ants-on-a-log veggie ____ equal amounts of the avocado mixture. 9. Kind of chip ____ Place one tomato on top of each. Makes 10. Snack for Bugs Bunny ____ 12 servings

E. Lemon F. Pear G. Bok choy H. Strawberry I. Cauliflower J. Apple

11. Borscht base ____

K. Potato

12. Shortcake fruit ____

L. Asparagus

13. Beefsteak or cherry ____

M. Lettuce

14. Luau serving ____

N. Honeydew

15. Romaine or iceberg ____

O. Banana

16. Smooth-skinned melon ____

P. Carrots

17. Cider source ____

Q. Celery

18. Bartlett or Bosc ____

R. Tomato

Aquatics

September 2020

Page 15

Aquatics

Freedom Hall Lap Swim (Teens, Adults and Seniors) M-F 7-8:30a or 11:30a-2:00p Cost: $2 per session Must Reserve a spot by calling 423-461-4872 One person per lane for a 45 minute time slot.

No locker rooms or showers will be available so you need to come with swim suit on.

Can use the restroom but only one person at a time and a staff member will clean after each use.

September is Healthy Aging Month

osteoarthritis Body-fat distribution, specifically waist circumference and waist-to-hip ratio can also be a serious problem for older adults. Pear shape body is generally healthier than the apple shaped body.

Dietary Habits

Action Steps to maintain our Health and function as we age.

Get Moving: Exercise and Physical Activity Four types of exercise to improve health and physical ability

• Follow a healthy eating pattern • Focus on variety, nutrient density and amount • Limit calories from added sugars and saturated fats • Reduce sodium intake • Eat a variety of colors in fruits and vegetables Participate in activities you enjoy • Research studies show that people who are sociable, generous, and goaloriented report higher levels of happiness and lower levels of depression than other people.

• Improve your diet – People whose diet consists of fruits, vegetables, fish, nuts, unsaturated oils and plant sources of proteins are less likely to develop cognitive impairment and dementia.

• Improve your blood pressure – High blood pressure in midlife increases risk of cognitive decline.

• Improve your blood sugar – Diabetes is a risk factor for dementia.

• Improve your cholesterol – High levels of LDL (“bad”) cholesterol are associated with an increased risk of dementia.

• Consider low-dose aspirin – Studies suggest that low-dose aspirin may reduce the risk of dementia.

Ask your doctor first, to see if you are a candidate.

• Avoid tobacco

• Endurance – Brisk Walking, yard work, dancing, biking, hiking

• Don’t abuse alcohol – Excessive drinking is a risk factor for dementia.

• Strength – Lifting weights, even your own body weight, a resistance band – Use light weights or even a can out of your pantry will do

• Care for your emotions – Good mental health and restful sleep are beneficial.

• Balance – With a sturdy chair beside you, try lifting one foot off the ground. Hold on to start with and then gradually do it without support.

• Flexibility – Stretch those muscles every day and you can even do them sitting in a chair.

• Pay attention to weight and shape People who are overweight or obese are at greater risk: • For type 2 diabetes • High Blood Pressure • Heart Disease • Stroke • Some types of cancer, sleep apnea and

Keep Your Brain Active • Get mental stimulation – Scientists have found that brainy activities stimulate new connections between nerve cells and may even help generate new cells. Activities such as word puzzles, math problems, reading, taking a class, drawing, painting and other crafts.

• Get physical exercise – Exercise spurs the development of new nerve cells and increases the connections between brain cells. Exercise also lowers blood pressure, improves cholesterol levels, helps blood sugar balance and reduces mental stress, which can help your brain as well as your heart.

• Protect your head – Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment.

• Build social networks – Strong social ties have been associated with a lower risk of dementia.

(Information provided by Harvard Health Publishing)

Page 16

Senior Lifestyles

September 2020