An update from Dana Pierce, Nutrition Administrator
Are you getting enough fiber every day? Increasing your fiber consumption can help with inflammation and weight control. Do you know that there are numerous benefits to getting enough fiber, as well as many delicious ways to do so?
Fiber helps with healthy digestion, feeling full, and preventing constipation. Fiber also plays a role in reducing the risk of heart disease, diabetes, and some cancers.
Fiber can be found in many plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Eating a balanced and diverse diet can help you meet your fiber needs. When reading labels, look for “whole grain”—bread labeled “multigrain” or “12 grain” does not mean it is a whole grain.
Older adults require slightly less fiber than young adults. Men need more fiber than women. For those under 50, the USDA recommends a daily intake of 25 grams for women and 38 grams for men. Women over the age of 50 should consume 21 grams, while men over the age of 50 should consume 30 grams daily.
It’s important to get the right amount of fiber. Too little can cause constipation and increase risk of certain chronic diseases. Too much, especially if increasing the amount of fiber in the diet too quickly, can cause gastrointestinal issues, including bloating, gas, and cramping.
Here are some easy ways to get more fiber daily:
• Start your day with a bowl of high-fiber cereal.
• Add vegetables, dried beans, and peas to soups.
• Add nuts, seeds, and fruit to plain yogurt.
• Snack on vegetables such as cauliflower, broccoli, carrots, and green beans. Have them with a healthy dip such as hummus or a fresh salsa.
• Eat more whole, natural foods and fewer processed foods.
I hope you can find delicious ways to start adding more fiber to your diet. I’ve included a high-fiber quesadilla recipe for you to try. Enjoy!
Upcoming Events
Sensory Garden for Seniors & Caregivers
May 10 • Centerville
Cope Environmental Center, in partnership with LifeStream, is excited to announce our very first Sensory Garden Workshop! This hands-on event, tailored for seniors and their caregivers, will take place on Saturday, May 10, from 10am–12pm at 4910 Shoemaker Rd, Centerville, IN 47330. Participants will help us bring the garden to life by planting fragrant and tactile plants designed to stimulate the senses.
What’s Cooking?
Black Bean Quesadillas
Ingredients:
1 1/2 cups reduced sodium black beans, drained and rinsed
1 cup finely diced zucchini
1 cup frozen sweet corn kernels, thawed
2/3 cup finely diced red onion
1/2 cup shredded 2% sharp cheddar cheese
1/4 cup chopped fresh cilantro
1 teaspoon cumin
1/2 teaspoon salt
pinch of black pepper
1/4 teaspoon Tabasco sauce (optional)
2 whole-wheat tortillas, 12 inches in diameter
Directions:
20th Annual Aging Well Conference
June 3 • Muncie
Please join us at the Horizon Convention Center on June 3 from 8am–2:30pm as we celebrate 50 years of service to older adults, people with disabilities, and caregivers in East Central Indiana! In addition to our Annual Aging Well Conference, LifeStream will be holding an anniversary celebration and awards program honoring just some of those who have helped advance LifeStream’s mission. Visit lifestreaminc.org/agingwell
Heat oven to 350 F. In a large bowl, combine the beans, zucchini, corn, red onion, cheese, cilantro, cumin, salt, pepper and Tabasco sauce. Heat a large, nonstick skillet to medium heat and coat with cooking spray. Place one tortilla in the pan to warm. Place half the bean mixture on one side of the tortilla and fold over to cover. Cook for 1 to 2 minutes then flip the quesadilla and cook for another 1 to 2 minutes. Remove from heat and place on a baking sheet. Repeat with the other tortilla. Bake for 5 to 8 minutes or until cheese has completely melted. Cut each quesadilla into 4 even slices and serve with your choice of condiments. Source: https://www.mayoclinic.org/healthy-lifestyle/recipes/black-bean-quesadillas/rcp-20197678
Please visit lifestreaminc.org/nutrition for more resources and information about our programs and services.
Your donation counts!
LifeStream coordinates the meals at 21 senior café sites throughout 12 counties. We rely on donations from generous people like you to help us continue to reach and help us serve more people in need. You can find donation boxes at the meal sites that will help us continue the sites and feed more people. You can make your donation by sending a check to 1701 Pilgrim Blvd. Yorktown, IN 47396 or visit lifestreaminc.org/nutrition to make a donation online
Green Beans Cinnamon Raisin Oatmeal Saltine Crackers
Wheat Dinner Roll Mandarin Oranges Cup Apple Cobbler
Nutty Buddy Bar Milk Milk
Carrots
Whole Grain Hamburger Bun
Wheat Tortilla Fudge Crème Cookie Milk
Margarine
Tossed Salad w/Dressing
Penne Pasta Potato Wedges Capri Vegetable Blend Carrots
Mixed Vegetable Blend Broccoli Hot Apple Raisin Compote
Cauliflower Whole Grain Hot Dog Bun Milk
Cranberry Juice Graham Crackers Tossed Salad w/Dressing
| Ketchup
Bean Amandine Whole Grain Hamburger Bun
Wheat Bread Chocolate Chip Cookie
A Matter of Balance
An update from Gina Harvey, Wellness Educator
Do you know someone who has experienced a fall recently? Do you have a fear of falling? Fear of falling can lead to the restriction of activities and take away your independence. Diabetes, heart disease, and problems with thyroid, nerves, feet, or blood vessels can put you at higher risk for falls. Medicine you take can also place you at higher risk of a fall by causing you to feel tired, dizzy, and unsteady on your feet. Risk of falling and fear of falling are common as we age. We do not have to experience a fall to be afraid of it. The good news is… falling is not a normal part of the aging process and falling can be prevented!
One of the evidence-based courses taught through LifeStream Wellness is A Matter of Balance. This 8-week course focuses on reducing your risk and fear of falling by
• Learning and practicing how to get up from the floor safely
A Matter of Balance focuses on all of these areas to help reduce your risk of falling and fear of falling, all of which will lead to improved confidence and strength to allow you to remain independent and active.
Classes are being scheduled and hosted at local senior centers, senior housing, and community centers throughout the LifeStream 12-county service area. If you would like to learn more about A Matter of Balance or other wellness courses, contact Gina Harvey, Wellness Educator, at gharvey@lifestreaminc.org.
Outreach Corner
An update from Angie Jenkins, Outreach Coordinator
We are celebrating our Golden Year, and we’d like to invite you to come join us at our events as we celebrate! Coming up on Thursday, May 8 we will be hosting our Annual Healthy Aging Expo at the First Bank Kuhlman Center on the Wayne County Fairgrounds in Richmond. This event will be open from 10 a.m. to 1 p.m. and will include live music, health screenings, and a variety of community partners to provide you with resources that could benefit your well-being. This event is open to the public, and there is no fee to attend. The first 200 participants will enjoy a complementary lunch, and everyone has a chance to win a door prize. So come on out and join us for the day, and don’t forget to wear your gold!
Coming up on Tuesday, June 3 is our Annual Aging Well Conference at the Horizon Convention Center in Muncie. This year, we will be recognizing some of our valuable community partners at the conference during breakfast; we will follow that with a resource fair and workshops that are focused on brain health, wellness, and leadership topics. The fee for attendees is $50 for the whole day, so if you are looking to educate yourself on some important topics, this is the place to be!
To learn more about upcoming LifeStream events, visit lifestreaminc.org/calendar, or contact Angie Jenkins, Outreach Coordinator, at ajenkins@lifestreaminc.org.
The Impact of Sharing Time
An update from Laura Bray, Volunteer Services Administrator
In the fall of 2024, we received a call from a caregiver who wanted to do more for her husband who had been diagnosed with dementia. She didn’t know what to do, but she believed her husband needed a social friend. LifeStream’s volunteer services has a Concierge Program, designed to assist people in their homes. Maybe it’s just running an errand, sitting on the porch and visiting, lending a hand with light house work, watching a movie, or playing a game. This program was exactly what the caregiver was looking for, and we’re fortunate to have the perfect volunteer fit for this opportunity!
Our volunteer is having a significant influence on the participant’s life, and I am delighted to hear of the numerous discussions about hobbies, reminiscing about childhood, discussing family, and just spending time watching classic westerns together! Their visits together also allow the caregiver to take some time for herself. Maybe it’s just to wash dishes, throw a load of laundry in, or to sit out in the sunshine and take a breath—it’s a moment for her to reset and clear her mind. There are plenty of opportunities for new volunteers in our Concierge Program.
Do you have a passion for helping others? If so, the Concierge Program could just be the perfect opportunity for you! Volunteers are always needed and welcome. Contact Laura Bray, Volunteer Services Administrator, at (765) 808-8827 or lbray@lifestreaminc.org to find out more about how you can impact someone’s life.
Volunteer Concierge Program
What is the Volunteer Concierge Program?
Who can volunteer?
How to sign up to volunteer
When you can’t, we can.
A volunteering initiative in which individuals are matched with older adults in need of a friendly visit or task assistance such as housekeeping, meal prep, light yard work, or companionship.
Volunteers must be 18 years of age or older with a desire to impact an older adult’s life through support and companionship.
Those interested in being part of the Volunteer Concierge Program can fill out an application at lifestreaminc.org/support/volunteer or contact Laura Bray, Volunteer Services Administrator, at (765) 808-8827 or lbray@lifestreaminc.org.
Learn more about LifeStream and the Volunteer Concierge Program at (800) 589-1121 or visit lifestreaminc.org.
