Retirment 2018

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future matching personal hands retiree A supplement to The Omak-Okanogan County Chronicle â—? June 27, 2018

Page 2

Planning or (Improving) Your Retirement 2018, The Chronicle, Omak, Wash.

Seniors Stay Active and Independent for Life 11 a.m. at Republic Senior Center.

• Tonasket — Monday, Wednesday and Thursday from 1011 a.m. at Tonasket Senior Center.

• Twisp - Monday an Thursday 10:30-11:30 a.m. at Aero Methow Rescue Services.

— Source: State Department of Health

Exercise program offered in several locations in Grant, Okanogan and Ferry counties

Planning (or Improving) Your Retirement

Brock Hires/The Chronicle

Members of the Curlew Stay Active and Independent for Life group make their way though the Curlew Barrel Derby parade last month. The group meets at 9 a.m. Tuesday and Thursday at the Curlew Civic Hall.

• Curlew — Tuesday and Thursday from 9 a.m. to 10 a.m. at Curlew Civic Hall.

• Grand Coulee — Tuesday and Thursday from 10 a.m. to 11 a.m. at Grand Coulee Senior Center.

• Havillah — Tuesday and Thursday 10 a.m. to 11 a.m. at Havillah lutheran Church.

• Loomis — Tuesday and Thursday from 9:30 to 10:30 a.m. at Loomis Community Church.

• Omak — Monday, Wednesday and Friday 10 a.m. to 11 a.m. at Apple Springs Senior Living.

• Oroville — Tuesday and Thursday from 9:30 a.m. to 10:30 a.m. at Oroville Senior Center.

• Riverside — Wednesday and Friday from 9-10 a.m. ar Riverside Community Bible Church.

• Republic - Wednesdays from 10 a.m. to

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OKANOGAN — Stay Active and Independent for Life (SAIL) is a strength, balance and fitness program for adults age 65 and older.

Performing exercises that improve strength, balance and fitness is the single most important activity adults can do to stay active and reduce their chances of falling.

The entire curriculum of activities in the SAIL program can help improve strength and balance, if done regularly.

SAIL is a public-domain program, which means there are no initial site license fees and no yearly renewal fees for conducting SAIL classes.

SAIL has been approved by the Administration for Community Living (ACL) (previously known as the Administration on Aging) as an evidence-based program.

In 2003, the Senior Falls Prevention Study is conducted by primary research investigators Anne Shumway-Cook, Ilene Silver, Mary LeMier, Sally York, Peter Cummings and Thomas Koepsell with funding from the Washington State Department of Health and the Centers for Disease Control and Prevention. A total of 453 seniors in two counties in Washington participated in this 12month program. Seniors receive a risk assessment by a registered nurse, falls prevention education, and a group exercise class that includes aerobics, balance exercises, strength training, and flexibility exercises.

SAIL classes are conducted by fitness, exercise science and healthcare professionals who have completed SAIL program leader training.

Program leaders usually have an exercise science or clinical practice background.

All program leaders are carefully selected for their ability to deliver effective and efficient training, while adhering to the core components of the SAIL program.

Leaders work with participants to help achieve the best results from the fitness classes.

Locally, the program is offered in several locations, including:

Planning or (Improving) Your Retirement 2018, The Chronicle, Omak, Wash.

Page 3

Tips for paying for college while saving for retirement StatePoint Saving for retirement and college simultaneously is a balancing act that many families face. However, experts say these goals don’t have to be in competition with each other. To manage both priorities, consider the following tips. • Get started now: “Your greatest asset is time,â€? says Mark Kantrowitz, bestselling author and financial expert, who points out that every dollar you save is approximately a dollar less you’ll have to borrow, and every dollar you borrow will cost about two dollars by the time you repay the debt. “By saving money, you literally save money.â€?

Make saving for both college and retirement a given with automatic monthly transfers from your bank account to your different savings plans. • Don’t mix apples and oranges: Don’t use your

retirement plan as a college savings fund. Distributions from retirement plans, even a tax-free return of contributions from a Roth IRA, count as income on financial aid application forms.

Save for college using a 529 college savings plan, which according to savingforcollege.com, offers tax and financial aid advantages not available for other savings methods. Like a Roth IRA, with a 529 you invest after-tax dollars, earnings accumulate on a tax-deferred basis, and qualified distributions to pay for college costs are entirely tax free. But 529 plans can be treated more favorably by financial aid formulas. • Follow formulas: Maximize the employer match on contributions to your retirement plan. That’s free money, so take advantage of it. As a general rule, Kantrowitz recommends saving one-

fifth of your income for the last fifth of your life.

As far as college is concerned, he says to use the one-third rule to split future college costs: one third from savings, one third from current income and one third from loans. • Look at all funding sources: If scholarships, grants and federal loans in the student’s name fall short, consider private student loans or a private parent loan.

For simple, personalized loan options, check out specialists in the industry, such as College Ave Student Loans.

Using technology and expertise, they offer competitive rates, a wide range of repayment options and a customerfriendly experience from application through repayment.

Financial industry veteran Joe DePaulo, CEO and co-founder of College

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Planning or (Improving) Your Retirement 2018, The Chronicle, Omak, Wash.

Submitted photo

PGA Professional Bruce Perisho teaches youngsters the ropes at the Oroville golf course. Golf is a sport that promotes flexibility, provides exercise, builds muscle tone, challenges the mind and allows for social interaction. You can learn the basics quickly but the game can never be truly mastered thus providing the lifelong challenge many enjoy. Golf is a game that can be adapted to many health challenges and by providing gentle exercise can often be helpful.

Retirement brings time for new activities OKANOGAN — The fun begins after you turn in your key and enter retirement.

According to retirefabulously.com, there are numerous “fun” activities to look forward to.

• Take art classes • Join a community band or chorus • Learn a new instrument, or rediscover an instrument you used to play • Visit art or historical

museums.

• Attend theatre • Participate community theatre • Play golf

in

See Activities Page 5

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Planning or (Improving) Your Retirement 2018, The Chronicle, Omak, Wash.

Activities From Page 4 • Play tennis • Go for long walks. Explore the many hiking trails in Okanogan County.

• Ride your bicycle • Attend concerts • Play card games • Play board games • Volunteer as an usher • Volunteer as a museum docent • Become a tour guide • Sew or knit clothing.

• Learn a new craft.

• Join a quilting group.

• Write a memoir, autobiography or biography.

• Take up photography • Learn a new language • Organize tours for seniors • Volunteer for Meals on Wheels • Volunteer for a non-profit agency • Create crafts • Go to flea markets • Have a flea market booth • Join a book club – or start one. Public libraries offer book clubs • Join an investment club – or start one • Go to movies • Host movie nights • Write a novel

• Take adult education classes • Host wine tasting parties • Take aerobics classes • Practice yoga • Swim • Volunteer for political campaigns • Join a local service club (Lions, Kiwanis, Rotary, etc.)

• Start a web site or blog • Visit local restaurants and review them • Join a discussion group – or start one • Volunteer to teach English as a second language • Volunteer to work with literacy programs.

• Research and document your family tree • Research and document the history of your town • Take cooking classes • Visit or write to your friends on a regular basis • Invent a new game • Write poetry • Attend poetry readings – or participate in them • Restore antique furniture • Redecorate your house • Listen to everything in your music collection and create playlists • Attend sporting events • Compose music – or write funny lyrics to existing music • Go fishing

• Get a pilot’s license • Compile a collection of jokes or funny stories • Record a musical album • Plant a garden • Learn mixology • Make your own beer or wine • Compile a collection of your favorite quotes or bits of wisdom • Work crossword puzzles • Plan day trips to nearby places, and take photos and write about them • Learn some magic tricks • Create a performance (music, poetry, magic, ethnic dance, oneact plays, etc.) and perform at area nursing homes or anywhere else • Invent things • Start a new charity • Start a business for fun • Be a pet sitter or a dog walker • Go to concerts at local schools or colleges • Take birdwatching trips (near or far) • Watch art films • Be a secret shopper • Visit local tourist sites • Start an internet radio station

Page 5

• Create a comic strip • Start a new club for some common interest • Become a wedding officiant • Take ballroom dancing lessons • Go camping • Learn how to sew, or how to sew new things • Learn more about investing • Learn, or get better at, woodworking • Volunteer for a cause you’re interested in • Mentor someone • Play bingo • Reconnect with a hobby from earlier in your life.

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Planning or (Improving) Your Retirement 2018, The Chronicle, Omak, Wash.

Smart, healthful snack tips for people on the move StatePoint

calories and a small apple is about 75 calories. A protein rich hard-boiled egg is about 80 calories and 10 almonds are 70 calories.

Having knowledge about your food gives you control and prevents later regrets. Look for products packaged in reasonable portions, such as the Pearls Olives to Go!. With several varieties weighing in at 35 calories per cup, this is a choice you can feel good about.

Does your schedule, have you on-the-move? Check out these easy ways to healthfully keep hunger at bay, no matter where your busy life takes you, including at home!

Make Mini Meals Instead of big heavy meals, think in smaller bites. Combine your favorite proteins, veggies, fruits and nuts into “snack style� meals that leave you satisfied, but not low on energy from just eating too much. Pick flavorful foods for lasting satisfaction.

Go Mediterranean The Mediterranean diet is renowned for being both delicious and healthful. So, skip the chips and take a culinary cue from this region of the world for smarter snacking.

Flavorful, low-calorie, and low-carb olives provide a great centerpiece to any snack. Look for super easy options like Pearls’ Olives to Go! Infused Olives, which come in portable cups with peel-back lids. Since

StatePoint

Instead of heavy meals, think in smaller bites. there’s no liquid and no refrigeration needed, it’s an easy option to bring along to work, school, the gym or on trips.

Great on their own, flavors include Sriracha, Taco and Italian Herb.

For more information, visit Olives.com/pearls.

Desk Drawer Delights Sitting for long hours takes its toll. Take a brisk walk every

day for a healthier outcome. A little snack afterwards is a welcome reward. Keep fruit, olives or a handful of nuts onhand to avoid that junk food vending machine down the hall!

100 Calories or Less is Best Keep an eye on packaged food labels and be aware of the calorie count of your favorite snack items. For example, 10 large olives are only about 35

Boarding Passes Air travel is now notoriously lacking in tasty onboard snacks, save for a few peanuts often drenched in sugar. Packing some satisfying snacks with good fats and proteins is the trick to battling inflight munchies. Olives, roasted seeds and nuts, crunchy carrot sticks and a few squares of cheese can be life savers.

Power to the Pantry Being prepared applies here!

Keeping your pantry and refrigerator stocked with the right foods is key to being a

super-snacker, not a slacker snacker, and will help to satisfy cravings and curb weight gain.

Don’t even allow the junk foods in the door!

A well-provisioned pantry should include seeds, nuts, dried fruits, olives in portioned cups and some lean jerky snacks. Stock the refrigerator with portion-controlled cheese snack squares and sticks, chilled sparkling water, fresh veggie slices, hard-boiled eggs and tofu squares.

With these tips, you’re ready to powersnack and stay fueled for whatever your day throws at you.

Vicki L Bringman ingman

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Planning or (Improving) Your Retirement 2018, The Chronicle, Omak, Wash.

Page 7

Simple activities can keep brain healthly OMAK – It’s never too early or too late to keep the mind and body active.

As we age, we are often told to exercise more, drink more water and eat right. What people often neglect to think about is that we need to keep our brain healthy as well.

Keeping your mind active can improve your overall health.

Residents often struggle with Alzheimer’s disease and dementia, which can lead to

depression and can cause a decline in their overall health.

Some tips to help fight and prolong the effects of Alzheimer’s disease and dementia are to keep the mind active by doing simple and repetitive everyday tasks.

• Crossword puzzles, sudoku and word searches can be helpful.

• Make organized lists daily of things you do no matter how small. Lists can including tasks such as read a book, write a journal entry, play chess or

checkers, sign up for activities, have game night and play games, partake in a debate or listen to music.

• Gardening can both be physical and mental, because you are thinking about which plants to choose, and what time of year to plant certain items, as well as what tools you’ll need to get the job done.

Go through photo albums with friends and family, ask questions and make notes about when

events happened, how long ago the events happened and who attended the event.

• It’s never too early or too late to exercise. Exercising not only keeps the body active, but it lower the chances of heart disease, stroke, diabetes and some types of cancer.

Exercise keeps your muscles working properly and strengthens your balance and mobility, along with helping prevent injuries. Exercise can

improve your behavior, put you in a better mood, and overall, make you feel good about yourself, causing your mental health to improve. Some of the best exercises to do as you age are swimming, yoga, pilates, dancing and aerobic classes, weight training, walking, playing tennis and bicycling. Even, if you are not very active, you can window shop at the mall and do cardio by walking throughout the stores and take the stairs.

Top tips to battle summer colds StatePoint Warm, sunny weather doesn’t mean the risk for catching a cold disappears.

Unfortunately, colds can happen at any time of year and can really ruin much anticipated summer plans.

To stay healthy and help beat the common cold this summer season, consider these tips from Dr. Nesochi Okeke-Igbokwe, a New York City-based physician and health and wellness expert: • Maintain good sleep hygiene. Are these long summer evenings tempting you to burn the candle at both ends?

Don’t give in! Maintaining good sleep habits can ultimately help keep your immune system in check. Adults should sleep at least seven to nine hours every night to achieve improved health outcomes.

If you uphold a good sleep routine, it will enable you to sleep well throughout the night and obtain the recommended amount needed for stronger immunity. Remember that sleep deprivation weakens your immune system and

Saving From Page 3 Ave Student Loans says that keeping your child involved in college cost discussions is critical to avoid becoming the bank of Mom and Dad, and that parents can be very influential in setting up a student for longterm financial success.

increases the likelihood of picking up infections.

• Keep moving. It’s essential to integrate some form of exercise into your daily life.

Beyond benefits like improved cardiovascular health and weight maintenance, those adhering to regular exercise regimens tend to be healthier overall and may potentially experience fewer colds yearly. Indeed, routine physical activity helps to boost your immune system. Luckily, the summer is the perfect time to keep moving, but remember to stay hydrated in the heat.

• Eat right. Back-to-back barbecue parties?

What you eat really matters. Avoid the tempting junk food and highly processed food that can negatively impact your health. Also, never underestimate the benefits of sticking to a well-balanced nutrient- and antioxidant-rich diet in general. Your diet should include vitamin-rich cruciferous vegetables, fresh fruit, fish containing omega 3 fatty acids and other superfoods that can boost your immune system and help you recover faster in times of illness.

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“As a general rule of thumb, students shouldn’t borrow more than what he or she expects to earn their first year out of school,” he says.

For more information, tips and resources visit collegeavestudentloans.com.

A college education is invaluable, and with smart strategies, parents won’t have to compromise their financial future to fund it.

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Planning or (Improving) Your Retirement 2018, The Chronicle, Omak, Wash.

Technology is improving treatment of strokes StatePoint For patients experiencing ischemic stroke — the leading cause of disability in the U.S., according to the Centers for Disease Control and Prevention — the time it takes to receive treatment is critically important for avoiding irreversible brain damage. While getting evaluated by a specialist used to take up to several hours, new in-ambulance technology being tested by hospitals nationwide is helping patients get evaluated within minutes.

A new technology known as In-Transit Telestroke (ITTS) may transform the field of stroke treatment. With ITTS, stroke neurologists can examine patients by using video technology from ambulances, decreasing the time between a patient’s onset of symptoms and crucial treatment.

“In the case of strokes, every moment counts, and thanks to ITTS, we’re able to deliver treatment faster than ever before,” says Gary Belt, M.D., stroke neurologist at Atlantic Health System’s Overlook Medical Center in Summit, N.J., a not-for-profit multihospital system and the first in the country to implement ITTS technology.

Recent research highlights the benefits of this technology: patients evaluated with ITTS in ambulances while in-transit to the hospital can be treated with the brain saving drug alteplase 13 minutes faster than those patients not assessed until they are in the emergency department (referred to as door-to-needle, or

DTN, time), according to a recent study by researchers at Overlook Medical Center and Atlantic Health System and published by the journal “Stroke.”

The first-of-its-kind study assessed 89 presumptive stroke patients in ambulances over 15 months from January 2015 through March 2016. Atlantic Health System paramedics responding to neurological emergencies used an InTouch Xpress device — a portable unit with a high-definition camera, microphone and screen — allowing video communication with a stroke neurologist who performed a neurological evaluation of the patient while in-transit to the emergency department. Once the patients arrived at the participating hospital’s emergency department, the neurologist assumed care and, when indicated, administered alteplase, a tissue plasminogen activator (TPA) that breaks down blood clots to restore blood flow to the brain.

“We are constantly looking for ways to treat stroke patients as quickly as possible, as each passing minute of lost blood supply translates to more brain damage,” says John J. Halperin, M.D., senior study investigator and chair, department of neurosciences at Overlook Medical Center. “Our observations suggest that pre-hospital evaluation with telestroke may provide a scalable, affordable way to speed stroke treatment, as well as more rapidly direct patients to the centers capable of performing the procedures that will serve their needs best.”

A new technology known as InTransit Telestroke (ITTS) may transform the field of stroke treatment. With ITTS, stroke neurologists can examine patients by using video technology from ambulances, decreasing the time between a patient’s onset of symptoms and crucial treatment.

StatePoint

Oroville Golf Club

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Planning or (Improving) Your Retirement 2018, The Chronicle, Omak, Wash.

Page 9

Easy ways to reduce everyday stress StatePoint Deadlines, responsibilities, bills -there are so many causes of stress in our lives.

Unfortunately, stress can take a negative toll on one’s health and wellness, particularly if it goes unaddressed for too long. Indeed, common effects of stress include headaches, stomach upset, anxiety, sleep problems and more, according to the Mayo Clinic.

To feel better, consider these strategies for relieving stress.

• Aromatherapy: Scent your home and workspace with stressrelieving scents like lavender, rosemary and peppermint. Whether you use candles, oils or fresh herbs, this is an easy way to immediately reduce feelings of stress.

• Get outdoors: Both exercise and nature can

• Enjoy music: Music can be an extremely powerful outlet for stress relief, particularly when you’re getting creative and making it yourself. Have the means at home to play a variety of beautiful music so that you can de-stress any time you need. To faithfully reproduce the sounds of acoustic instruments like guitars, drums, basses, brass, wind instruments, string ensembles and more, you don’t need an entire music studio full of separate instruments. The upgraded technology and sound quality found in digital pianos like Casio’s CT-X700, which includes the new AiX SoundSource, reproduces subtle nuances and gestures specific to each sound.

StatePoint • Keep a journal: Keeping a journal can be a good way of putting things in perspective and ever, as employers offer thinking through the short- and long-term mindfulness programs in problems and challenges that are causing the workplace, mobile you stress. Plus, the ritual aspect of what apps in guided could be made into a daily habit, may meditation abound, and have a calming effect on the body and communities and fitness mind. clubs add practices like For a healthier body and mind, tai chi and yoga to their considering adopting stress-reducing rosters. hobbies and habits.

Taking a quick walk can help to reduce stress. have stress-relieving properties. Combine the two with hiking, biking, and water-based sports.

Support your adventures with water-resistant wearable tech, like the WSD-F20 ProTrek Smart Outdoor Watch, which

features functions like full color maps and GPS, app functionality to track progress, as well as sensor technology, allowing you to comfortably get off the beaten path and better appreciate your

surroundings.

• Meditate: Many experts agree on the benefits of meditation, from increased positive emotions to the relief of stress and anxiety. And these days, meditation is more accessible than

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Planning or (Improving) Your Retirement 2018, The Chronicle, Omak, Wash.

Home projects can offer return on investment StatePoint The warmer months present an excellent opportunity to get outdoors and spruce up your home’s exterior. But if you have limited time and resources, it’s important to prioritize the focus of your efforts.

For guidance, consider Remodeling Magazine’s 2018 Cost vs. Value Report, which shows that not all remodeling projects are equal.

Here are three spring renovation ideas that will give your property not only a facelift, but offer a great return on investment to boot.

Garage Door National data from the 2018 Cost vs. Value Report shows that the project that delivers the highest return on investment is a new upscale garage door. This is a good choice for those looking for better noise control, greater security, curb appeal and convenience.

Newer offerings relying on smart home technology can synch with your mobile device to offer conveniences like voice

control and notifications when you’ve left the garage door open.

Manufactured Stone Veneer In the number two slot for sound renovation investments, according to the same report, is manufactured stone veneer, which is a great way to add visual interest to your home exterior (or an interior room, for that matter).

Be sure to select products that mimic the texture and color of natural stone, such as the choices from ProVia, which are molded and cast to look like stone harvested from various U.S. geographic regions and are offered in a variety of style and color palettes.

The manufacturer offers resources that help make it easy to select and install the best choice for your home or get the look you’ve always wanted. Their visualizer tool, found at ProVia.com, allows you to upload a photo of your home to see how the stone will look on your exterior.

Entry Door Replacement Your home’s entry door is one

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of the first things prospective home buyers will notice, so it’s no surprise that upgrading yours could be a wise investment. The Cost vs. Value report named a new steel door as the third highest cost recouped.

However, steel or fiberglass are both good choices for materials when it comes to functionality, durability, energy efficiency, security and versatility in style.

For more home renovation ideas and resources, visit ProVia.com.

When giving your home a facelift, make it count.

Consider those upgrades and renovations that don’t just " look good, but also are " proven to increase the resale value of your home.

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Planning or (Improving) Your Retirement 2018, The Chronicle, Omak, Wash.

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Services available for area senior citizens Aging and Adult Care of Central Washington Serves North-Central Washington from East Wenatchee. Information: 888-4374147; www.aaccw.org, Omak: 739 Haussler Road, Unit B, Omak, WA 98841.

Colville Confederated Tribes Area Agency on Aging.

Information: Nespelem: 509-634-2758.

Nespelem senior meal site: 509-634-2895.

Omak: 509-422-7449 or 509-422-7452, Inchelium: 509-722-7074, Keller 509-6342803; www.colvilletribes.com.

Ferry County Senior Information and Assistance Information: 509-775-0912.

In-Home Care of Central Washington Provides non-medical, in-home services for seniors and the disabled so that they can maintain a life of independence in their own home without being institutionalized.

Information: 130 N. Main, Suite 2, P.O. Box

3699, Omak; 509-826-5825 or 800-6406907; www.in-homecare.org.

through Thursday. Information: 1300 S. Second Ave. Okanogan; 509-422-6776.

• Omak Senior Center. Lunch: noon Tuesdays and Fridays. Store: 9 a.m. to 3 p.m.

Monday through Thursday, 9 a.m. to 2 p.m.

Fridays. Information: 214 N. Juniper St., Omak; 509-826-4741.

• Oroville Senior Center. Lunch: Noon Tuesdays, Thursdays and Fridays. Information: 1521 Golden St., Oroville, 509-476-2412.

• Tonasket Senior Center. Lunch: Noon Mondays, Wednesdays, Thursdays.

Transportation provided. Information: 22 E. Fifth St., Tonasket; 509-486-2483.

Okanogan County School Retiree Association Serves both active and retired educators in sponsoring scholarships and legislation to improve the quality of education.

Information: www.okanogancsra.com.

Okanogan County Senior Citizens Association

Okanogan County Transportation and Nutrition Provides meals, transportation to seniors, general public and the handicapped.

Information: 303 2nd Ave. Suite A; 509-8264391 or 800-635-4391.

Statewide Health Insurance Benefits Advisors (SHIBA) Information: 800-562-6900; www.insurance.wa.gov/SHIBA/.

Offers programs to senior citizens, including recreation, education, information, referral services, social activities and serves nutritious meals.

Information: Sally R. Alexander, 509-8266181; P.O. Box 225, Okanogan, 98840.

•Brewster-Bridgeport-Pateros Community Senior Center. Hours: 8 a.m. to 1 p.m.

Lunch: noon Monday, Tuesday, Wednesday, Thursday. Information: 109 S. Bridge St., Brewster; 509-689-2815.

• Methow Valley Senior Center. Lunch, Noon, Monday, Thursday, Friday.

Information: 215 Methow Valley Highway, Twisp; 509-997-7722.

• Okanogan Area Senior Center. Lunch: 11:45 a.m. to 12:30 p.m. Mondays and Wednesdays. Store: 9 a.m. to 1 p.m. Monday

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Planning or (Improving) Your Retirement 2018, The Chronicle, Omak, Wash.

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Retirement Is Get Your Job.

Helping GetwhyThere Is Ours.

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To learn more about why Edward Jones makes sense for you, call or visit a financial advisor today.

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646Okoma DriveSuiteC Financial Advisor Omak, WADrive 98841 646 Okoma Suite C 509-826-5566 Omak, WA 98841 509-826-5566 .

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