Lifestyles 55+ 2018 Middle TN

Middle Tennessee

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NEW YEAR BODY DETOX

SUPPLEMENTS THAT CLEANSE & REVITALIZE THE BODY Page 4

W EIGHT LOSS 10 TIPS ON HOW TO BE SUCCESSFULL THIS New Year

s e o r e H g n u s n U Nashville’s The Caregiver

Jan 2018

LIFESTYLES

Co n t e n t s

LIFESTYLES ISSUE: 13

Ja n 2018

Nashville’s Unserung Heroes The Caregiv

> article by Marelia Rocasco

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Weight Loss Success

Visit

New Year New You

6 Way to Exercise

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Body Detox

As a man was passing the elephants, he suddenly stopped, confused by the fact that these huge creatures were being held by only a small rope tied to their front leg. No chains, no cages. It was obvious that the elephants could, at anytime, break away from their bonds but for some reason, they did not. He saw a trainer nearby and asked why these animals just stood there and

made no attempt to get away. “Well,” trainer said, “when they are very young and much smaller we use the same size rope to tie them and, at that age, it’s enough to hold them. As they grow up, they are conditioned to believe they cannot break away. They believe the rope can still hold them, so they never try to break free.” The man was amazed. These animals could at any

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time break free from their bonds but because they believed they couldn’t, they were stuck right where they were.

Like the elephants, how many of us go through life hanging onto a belief that we cannot do something, simply because we failed at it once before?

Failure is part of learning; we should never give up the struggle in life.

Publishers: Greg Bounds Garrett Epps

Editor Lana Walgamotte

Designer MK Media Group

Contributing Writers: Mary Bounds, Michelle Carollo, Cheryl Culbertson, Miriam Hulett, Marelia Rocasco, Jessica Valenzuela

robert@lifestyles55tn.com

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Dogs Indoors

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THE ELEPHANT ROPE

Key West

Lifestyles 55+ is published monthly P.O. Box 1904 Spring Hill, TN 37174 Copyright 2017 by Lifestyles 55+. No part of this publication can be reproduced without the written, expressed consent of the publisher. Reproduction of editorial content or graphics in any manner or in any medium is prohibited. Opinions of staff & contributing writers do not necessarily reflect the opinions of the publisher. Contact the publishers of Lifestyles 55+ via e-mail at greg@lifestyles55tn.com, or call (615) 571-7437

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Have you ever tasted blueberries? Did you like the tangy taste? Most people do, and if you did, then you will like them even more in a few minutes after knowing how wonderful these berries are.

For those who have never tasted or seen one of these powerful berries and also for those who know them quite well, a small introduction won’t hurt before we proceed to all the amazing health benefits of this “superfood”.

WHAT ARE BLUEBERRIES?

Blueberries are fruits that belong to the Vaccinium family and can be found in three types. First is the wild or the “low-bush” blueberry, which bears the scientific name Vaccinium angustifolium. The second variety, Vaccinium corymbosum, is commonly known as the cultivated or the “high-bush” blueberry. There is one other type, but that variety is quite uncommon and has the scientific name Vaccinium pallidum.

1. DELAY AGING If we consider the effect of free radicals on aging as the main cause of various symptoms, then blueberries bring you the brightest ray of hope for staying young.

These “superfoods” are packed with antioxidants and ranked number 1 in the world of antioxidants. This is mainly due to the presence of anthocyanin, a pigment responsible for the blue color of the blueberries. The abundance of vitamin C is also a big factor for this impressive claim as well. You can prevent signs of aging like wrinkles, age spots, cataracts, osteoporosis, hair loss, dementia, and Alzheimer’s disease

s e i r r e b e Bl6uA B MAZING

by eating blueberries and get the most out of the antioxidant potential!

2. IMPROVE BRAIN FUNCTION Again, the antioxidant properties of blueberries come into play.The anthocyanin, selenium, vitamin A, C, E, vitamin B complex, zinc, sodium, potassium, copper, magnesium, phosphorus, and manganese can heal neurotic disorders by preventing the degeneration and death of neurons.

These essential nutrients also protect brain cells and help to restore the health of the central nervous system. It is hard to believe that these berries can also cure serious problems like Alzheimer’s disease to a great extent. They even heal damaged brain cells and neuron tissues to keep your memory sharp for a very long time.

4. TREAT URINARY TRACT

INFECTION

The formation of certain bacterial colonies like E-coli along the lining of the inner walls of the urinary tract is responsible for this infection. It results in inflammation, which is a burning sensation during the passage of urine. For this condition, blueberries can be surprisingly beneficial. They have a compound formed of large, polymer-like molecules, which inhibit the growth of such bacteria. They also have certain antibiotic properties which add to this effect. These heavy molecules scrub the bacteria off the walls along the tract, thereby preventing the infection. So far, this compound has only been found in cranberries and blueberries.

ENEFITS

5. PREVENT CANCER Blueberries can prove to be extremely valuable for cancer patients, for they contain certain compounds like pterostilbene (an excellent remedy for colon and liver cancer) and ellagic acid. These two in harmony with anthocyanin and other antioxidants like vitamin C and copper can do miracles to both prevent and cure cancer.

6. BOOST IMMUNITY

Blueberries can boost your immune system and prevent infections. Once your immune system is strong, you won’t catch colds, fever, pox, and countless other communicable diseases spread by bacteria and viruses.

Other Benefits & Facts: Blueberries keep you feeling fresh, active, fit, sharp, close to nature and in a good mood, as they are very good antidepressants. You also won’t need to spend a lot of money on medicine, because blueberries are effective against many conditions. There are also no negative side effects associated with this “superfood”. A final interesting thing to know about blueberries is that the darker the color of the blueberries, the richer they are in antioxidants and other medicinal nutrients.

In other words, eat them until your tongue turns blue in order to live a long and healthy life.

WEIGHT LOSS SUCCESS FOR THE NEW YEAR By: Kelly Walgamotte

I

t’s the small things that count and with weight loss it’s the small habits that add up to big changes. By simply doing one or two of the habits mentioned below you notice a difference. The power is in numbers. By combing all of the habits below with a good healthy diet I personal guarantee success in your weight loss journey.

Stick to these habits for a good 8 weeks and rejoice in your newly found body.

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Fail to plan, plan to fail. You need a plan and strategy for you meals.

Take a few hours in the week to cook and pack your meals. Pack into Ziploc bags or storage containers. This is the number one key to success.

Start your day with breakfast. It is the most important meal of the day.

After a long night’s rest, your body needs the fuel to get your metabolism going and give you energy for the rest of the day.

If you snack during the day, treat the snack like a mini-meal. The best way to snack is with a high protein snack. Throw some fat in there to create a feeling of fullness. Stay away from junk and process foods.

Eat for you body not your tongue.

Everything you put into your mouth should have a purpose. Think of it like planting a garden. You wouldn’t plant weeds on purpose only plants that

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Hire a personal trainer to hold you accountable. Having someone to hold you accountable while on your weight loss journey could be the difference between success and failure. Everyone needs a second pair of eyes to keep them on track while guiding them to success.

Study your eating habits. Are you eating junk or sugary food late at night, nibbling while cooking, finishing the kids dinner? Take a look around, and it will be easy to identify a few behaviors you can change that will add up to big calorie savings. It’ll be hard to succeed if you truly don’t know yourself.

Learn to read the nutritional facts on foods. Pay attention to serving sizes and the content of the food you’re about to eat. It’s all about the protein, carbs, and fats. Remember knowledge is power. Know what you putting in your mouth. Don’t just put something in there because it taste good. Save that for your cheat meals.

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add to the beauty of the garden. So is it with food. Your body is the garden. Don’t clutter it up with weeds (junk food).

Eat before you go to bed. Don’t fall victim of the age old saying Don’t eat after dinner. Somebody made that up a long time ago before we knew anything about nutrition. The key to this meal is to ONLY eat protein and fat and keep it somewhat small.

Eat carbs in the morning and fats in the evening. To really maximize your weight loss try eating carbs in the morning then switching to fats in the evening. Remember to keep protein with every meal.

Reward your self with cheat meals. If you going out with friends go ahead and indulge in some tasty foods. New Orleans has plenty to offer, just don’t go hog wild. Always have a plan, understand what your eating, and why you’re eating it. Remember these meals are designed as rewards for keeping up with you diet.

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PRO TIP Keep yourself motivated by reading motivational books or quotes, talking with friends and family, or watching motivational videos. Either route you choose the main thing is MOTIVATION. The amount of free resources we have at our finger tips is unbelievable, use them. Remember, no war has ever been won by an unmotivated leader. You’re the leader in this war on weight loss. Lead the way in your life and change it. You can do this.

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We wish you a blessed New Year. Find these words in the scramble to the Right While thinking of how muchgreatness you will have in 2018.

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Travel & Destinations

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Key West, FL is a unique tropical island city nestled at the end of the Florida Keys Archipelago. Lying a short 90 miles from the coastline of Cuba this little town has a culture of its own. Key West has attractions for any type of traveler. These activities here include world class fishing and diving sites, shopping, kayaking, art galleries, and a rich history of Spanish and Cuban influence. The only road in and out is called the Overseas Highway connecting it to the mainland.

On September 10, 2018 Hurricane Irma made landfall on this small city and destroyed property but not its spirit. A common term used in the keys during the aftermath of Irma was Key West Strong. That it is! Just a few months later this city has made a comeback. Cruise ships are at the terminals and the Overseas Highway is busy once again with eager travelers headed to mile marker 0.

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LIFESTYLES

Above, Southernmost Point: Key West’s most photographed spot marks Key West as the Southernmost Point in the United States.

Above, Hemingway House: The home for over 10 years to the most revered American writer Ernest Hemingway.

Left, Key West Lighthouse: The United States 15th oldest Lighthouse.

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Above, Duval Street: Middle of the Island known as party central. Known for its bars, restaurants, shops and theaters.

Below, Mallory Square: Home to sunset celebrations, where street performers & artisans set up nightly in view of Key West’s famous sunset.

Live Life To The Fullest Trish Gomez RD, CPT Registered Dietitian / Nutritionist C e r t i f i e d P e r s o n a l Tr a i n e r Corrective Exercise Specialist

Nutrition and exercise plans for I m p r o v e d m o b i l i t y, b a l a n c e , s t r e n g t h , a n d s t a m i n a R e n e w e d e n e r g y, v i t a l i t y, a n d e n d u r a n c e

( 6 1 5 ) 4 7 6 - 5 2 2 7 t r i s h @ t r i s h g o m e z . c o m c a l l t o s e t u p Photo a f r e ebypKaryn h o n e Photography consultation

s e o r e H g n u s n Nashville’s U The Caregiver

“According to Forbes Magazine, “fifteen million Americans care for a loved one with Alzheimer’s or another dementia.”

Joyce Acklin, having been unemployed for a short period of time, came across a caregiver class more than a decade ago. She soon passed her courses. Since then, the best thing about her job hasn’t changed: “People rely on me. I go in with the expectation that I can meet their needs and serve the family. I don’t go in with my own agenda. And by God’s strength and direction, we connect.”

How does she do it, with grown children of her own in whose lives she is deeply involved? A typical 12 hour day (even though Joyce is part-time now) doesn’t leave much time for the traveling she hopes to do one day, but being raised as one of 6 siblings, she learned how to focus on others. It was from her grandfather that she learned “everything I know about caregiving. I just watched him.

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LIFESTYLES

by Marelia Rocasco

According to Forbes Magazine, “fifteen million Americans care for a loved one with Alzheimer’s or another dementia, and two-thirds of them feel isolated or alone in that difficult endeavor.” Lacking employer paid leave, or other financial or emotional support, it is no wonder that so many look to care providers they trust for help.

Ultimately it is the caregivers themselves who shape the ratings of top-tier providers. Stellar home care groups, such as Caregivers

by WholeCare here in Nashville, owe much of their reputation to folks like Joyce, Barry, Cynthia and Amany.

At first glance, it may appear that all four tumbled into caregiving somewhat arbitrarily.

However, upon closer inspection, the profound impact their own elders made on them ushered them into a role where they would in turn pass on lasting and significant care--providing dignity and value for the lives of those no longer able to care for themselves.

A gentle, kind person, who never raised his voice, or got angry or impatient, even when I asked him the same thing 15 times.” Joyce is able to coax a dementia patient recovering from surgery to follow important directions because she reflects her grandfather. Most days she is up between 4:30am and 5 am, then connects with her own family before caring for her 2nd family’ (clients). Her current client loves football, so after dressing and feeding, they watch together until the client is ready to read newspapers and magazines until mealtimes, a nap, a shower, and then bed.

How does she avoid burnout? “Either you are all in or all out.

There is no halfway. I know it’s hard, but to do it well, you need to do caregiving with your whole heart.”

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s

Barry Braden

came on years ago after the company he worked for was sold and closed. Having grown up in Nashville and lived all his life here, he wanted to stay.

“I love talking to people here—the ‘howdy’ the ‘y’all’—I am a southern boy, born and bred.” When he was hired by WholeCare, he was told his managerial skills would help them arrange 3-4 people on 24-hr shifts. Barry stepped up to that challenge successfully for the next five years. His days often begin at 7am and end at 11pm, depending on the needs of his clients. His faithful and diligent attention has earned him the trust and respect of families. Barry will tell you he learned from his daddy. “He was my hero, my superstar. He was the hardest working man I ever knew, working 2-3 jobs, supporting mom and us 6 kids--so the only way I could see him was to get up at 4am. We would make breakfast and talk about everything. I took his advice to heart, and he didn’t have to tell me more than one time.”

Barry remembers his dad as a giant—over 6 ft tall. “My goal was to get that tall and stay that steady.” He urges caregivers to lay out their day, stay on course, and take care of themselves. “Be mindful--you’ll want to be able to use that body in retirement.”

Barry is known at WholeCare as a bright character who can take the edge off and make everyone laugh. But he is also known to stay all night after an 11am-7pm shift, at the family’s request. “I like to know the whole family, and don’t want to let them down.”

Cynthia Sigers got into caregiving Amany

after receiving an email from the National Council on Aging, offering to waive the fee for an upcoming class. That opened the door for her to eventually be hired at WholeCare where she has been since 2009.

A former correctional officer who was often reprimanded for showing kindness and leniency, Cynthia is thrilled that “I get to nurture and not get in trouble. I get to cook for clients, and I love to clean for them, make sure they are well taken care of, their clothes are clean, and their environment cheerful. It is a very rewarding job and most of the time they are very appreciative.”

Her typical day begins by checking in on her client, and asking if they are ready to get up yet. If not, she’ll give them an hour, but no more. “I don’t like to push, but I don’t let them lay around.” Once up, she brushes their teeth and hair, and gets breakfast, sitting together for an hour before getting the bath ready. If it’s someone who is mobile, we go outside and do things together: water plants, fill up the birdfeeder, and talk or watch tv. Then it’s lunch, nap, and we chat some more before I make dinner.” Cynthia attributes this devotion to her grandparents, who raised her and her siblings after her parents divorced when she was 3. A baby sister died during the time of the divorce and through the kindness of her grandparents she learned “that even negative situations can make you a better person. I mean anybody, even a small child can recognize harm—my dementia clients can, but they also recognize kindness.” Cynthia wants to continue caregiving into retirement, where she dreams of opening a boys home. She wants seniors to know: “you’re never too old to be somebody’s sunshine. Find that person and be a blessing.”

Kamel,

credits her upbringing in a close family with her love for serving clients for the last five years.

Born and educated in Egypt, her degree in social work easily converted to a US degree when she arrived in New York several years ago. Her formal training excelled US requirements, but it was meeting people from World Wars 1 and 2, and hearing about their lives and service, that drew her to WholeCare, a company she says “does more than talk. They listen, they respect,

they understand, they are committed.

That’s how I wanted to spend my life- doing for others, in that way.” When she came to the US, the shock of families not living near and caring for each other sharply contrasted the value her culture placed on family. “We don’t leave our house until we get married, and we care for each other. Here everyone is always running.” For a time, at first, Amany got caught up in that, and quickly learned the importance of living how she was raised.

“Value your life and family. Don’t let life take you. Slow down, taste your food, enjoy each experience.” Her name means Hope, and Amany intends to spend the rest of her days bringing that to each person she has the privilege to serve.

Caregivers by Wholecare 2000 WARFIELD DRIVE Nashville, TN 37215 (615) 454-9230 info@wholecareconnections.com

New Year BODY DETOX SUPPLEMENTS THAT CLEANSE & REVITALIZE THE BODY By: Megan Hazell

W

hen we talk about cleansing the body, we can be referring to a number of different things. There are so many ways to clean out and flush the body of toxins, pollutants and junk. One of the best ways to do this, of course, is to alter your diet. A diet that is heavy in saturated fats and white, nutrient-robbing flours and sugars will leave you feeling sluggish, tired and irritable. This is the body’s way of telling you that it is not clean. It’s important to listen to your body and heed its warnings. If you’re experiencing a noticeable lack of energy and aren’t

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feeling like yourself, it’s time to take action and regain your body’s natural, balanced state. Luckily, there are several all-natural supplements that can cleanse the body from the inside out.

Toxins and harmful contaminants are typically ingested by way of fast food, junk food or exposure to environmental pollutants. You can start to rid the body of these toxins by eliminating these foods from your diet, and eating a wide variety of fresh fruits, vegetables, and whole grains. To bolster your dietary efforts and cleanse your body faster, you can take certain supplements.

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Green Tea Supplements

Dandelion Supplements

One such supplement is green tea.

Green tea is a superb antioxidant that has been used for centuries. This antioxidant powerhouse has only recently gained mainstream attention in the United States.

Some experts even estimate that green tea has ten times the antioxidant properties of fruits and vegetables! Drinking just one or two cups of green tea per day can help your body fight off infections and diseases naturally. It works by modifying the body’s metabolism, so that it’s able to ward off and detoxify chemicals that would otherwise remain harmful inside the body. The polyphenols found in green tea literally scour the body internally for any celldam- aging free radicals, and when they are found, they destroy them. Green tea is a natural, easy way to cleanse your body of cancer-causing agents and other harmful contaminants.

Another herb that works along the same lines as milk thistle is dandelion. Dandelion is also notable for its natural liver cleansing properties, and has been used in liver treatment as well as preliminary diabetes treatment and gall bladder cleansing. This herb also acts as an anti-inflammatory. It can further be used as a diuretic, and tends to help people eliminate greater amounts of toxins through the loss of urine. If you supplement with dandelion, be sure to drink plenty of water to flush out toxins even faster and to make up for the water loss you may experience.

Milk Thistle Supplements

One last herbal supplement that can complete your cleanse is burdock or burdock root.

Burdock is actually one of four ingredients in a popular herbal tea mixture called Essiac that is sold as an alternative treatment for cancer patients. It is also used to treat diabetes and other gastrointestinal diseases.

Even if you do not suffer from any of these maladies, burdock is a wonderful additional herb to add to your cleansing routine. Before you start cleansing your blood and organs with these teas and herbs, be sure to check with your doctor, especially if you take other medications that may interact with these herbs. After all, these supplements work because they are potent. So as long as your doctor gives it the thumbs up, here’s to a cleaner, healthier and revitalized you!

Another great cleansing supplement that can help revitalize the body is an herb called milk thistle. It is a flowering herb that is related to the daisy and ragweed, believe it or not. Milk thistle is best known for its use as an all natural liver cleanser, and can be a good alternative for treatment of cirrhosis, gallbladder disorders, jaundice and hepatitis. The main ingredient found in milk thistle is silymarin, which acts as both an antioxidant and an anti-inflammatory; therefore, milk thistle is quite useful in cleansing the body (and particularly the liver) even if you do not have any of the conditions listed above.

It has even been suggested that milk thistle can cleanse and help to restore the liver of people who have a history of alcohol abuse.

Because alcohol and sugar are very closely related, there has also been some discussion as to whether milk thistle might be useful in diabetes treatment. Regardless, it is quite beneficial for the average person who wants to cleanse their body of everyday toxins. You can take this herb in capsule form or in a tincture, and use it as a daily supplement.

Burdock Root Supplements

Why Exercise is Good For Detoxification Exercise is an important part of any detoxification program.

Moving the body creates the conditions for the body to breathe, stretch, circulate and sweat. It is a good idea to drink lots of water during a detox period, so the skin can sweat and the kidneys can effectively filter toxins. By increasing your water intake, as well as increasing your heart and breathing rate, your body can more effectively flush out unwanted toxins, fats and waste.

SPIRITUAL MATURITY

by: Dr. Larry T. McEwen

NEW YEAR When you’re getting ready to start something brand new, are you ever tempted to start out with the negative?

Well this could go wrong, and I probably won’t be able to do this or that, it’s going to be really hard, it’s going to cost too much, I may not even be able to do it and it was probably a silly idea anyway! Well, we’re getting ready to start a New Year and one of the things Pg. 12

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that should come along with maturity is the knowledge that in many ways the New Year is going to be what we make it. Of course, there are circumstances and situations on the outside we can’t foresee or control, but we do have the ability to decide what attitude we will have going forward. In other words, we can either embrace the New Year with anticipation and excitement, or we can face the New Year with dread and fear.

A spiritually mature person realizes they are not alone. The Psalmist put it this way in Psalm 139:1-10 “O LORD, you have searched me and you know me. You know when I sit and when I rise; you perceive my thoughts from afar. You discern my going out and my lying down; you are familiar with all my ways. Before a word is on my tongue you know it completely, O LORD. You hem me in--behind and before; you

have laid your hand upon me. Such knowledge is too wonderful for me, too lofty for me to attain. Where can I go from your Spirit? Where can I flee from your presence? If I go up to the heavens, you are there; if I make my bed in the depths, you are there. If I rise on the wings of the dawn, if I settle on the far side of the sea, even there your hand will guide me, your right hand will hold me fast.” NIV. I like to put it this way: Jesus is in front of me leading me, beside me holding my hand, behind me watching my back and underneath me holding me up! With that in mind, I’m excited to welcome the New Year!

Dr. Larry McEwen is a graduate of New Orleans Baptist Theological Seminary with a Doctor of Ministry degree in Leadership and has over thirty years of ministry experience.

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Are you a member of the Sandwich Generation?

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Almost of adults 40-59 years of age, many of whom work full time, are juggling the responsibility of caring for both an elderly parent and dependent children. While rewarding in many ways, burnout is not uncommon ... you are not alone.

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New Years Tips for Working

Out your

Dog 6 Ways to Exercise Your Dog Indoors Dogs need their daily exercise, and even things like it being too cold or hot outside or the days getting shorter shouldn’t get in the way. Here are some tips on how to work out your dog’s body and mind indoors.

1. Run your dog up and down the stairs Using the stairs is a great way to tire out your dog. The steps add an additional challenge to a dog’s workout, as they engage different muscles than those used on a regular walk or run and add an extra level of difficulty with the change in elevation. Stand at the top of the stairs and throw a toy down to your dog. When your dog grabs the toy, call his name and have him bring the toy to you. After several rounds of this, he’ll be winded.

2. Laser pointer Pick up an inexpensive laser pointer at a store and shine it back and forth across the floor.Watch as your dog chases the laser back and forth and works out in the process. Be careful to avoid shining the laser directly in a dog’s eyes, as this can cause damage to its retinas.

Look around for things in the environment that can be repurposed to help the dog. Like using that old hula hoop for him to leap through or using cushions to create a tunnel for him to navigate. Map everything out and lead your dog

LIFESTYLES

4. Make your dog work for its treats Take a variety of your dog’s favorite treats and hide them around the house – behind doors, under tables, underneath rugs, etc. Your dog will be so busy tracking down his treats that he’ll physically tire out in the process. Treat dispensing toys are another great way to keep your dog busy and engage them physically as they push around their toys and try to get to the food inside.

5. Keep away and fetch Engage your dog in a good old-fashioned game of fetch and keep away. These games keep your dog engaged, active, and help to release spent up energy.

6. Take a socialized outing

3. Set up obstacle courses

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through the various obstacles. This game will challenge your dog both mentally and physically.

Put your dog in the car (always remember to use a car restraint!) and head over to the nearest pet store. Walk your dog through the aisles, let him try out toys and sniff around.

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