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FALL

FUEL YOUR MEMORY

FUN GRANDCHILDREN ACTIVITIES THAT WON'T BREAK THE BANK

5 TIPS FOR PLANNING YOUR ROAD TRIP

SECOND HARVEST: GROW A FALL CROP OF LEAFY GREENS

A publication of the

FALL

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contents Fall

SECOND HARVEST: GROW A FALL CROP OF LEAFY GREENS

14 l l a F oot R t e e B oup S

5. NUTRITION Fuel Your Memory 6. FEATURE Fall Brings Seasonal Dangers to Your Pets! 8. FINANCE Downsizing Tips When Moving Into a Retirement Community

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10. WELLNESS Want to Maintain Youthful Skin? 12. RECIPE Easy Pumpkin Roll 18. GRANDCHILDREN Fun Grandchildren Activities That Won't Break the Bank 19. RECIPE Roasted Pumpkin Spinach Spaghetti 20. TRAVEL 5 Tips For Planning Your Road Trip 22. RELATIONSHIPS When You Live With Your Adult Children

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Seniors

ACTIVE

Focused on Trusted Vision Care Our full range of comprehensive eye care services at familyfriendly prices, Including:

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Eye health care for all ages n Treatment of eye diseases n Immediate care for eye emergencies n Full line of fashion and budget eyewear n LASIK evaluation and comanagement n Specialists in contact lens fit and comfort n Most insurance plans accepted n

managing editor Suzanne Polk Fox

copy editor Christian Dischler

contributing writers Jessie Gray Gary Heiler J. Lang Daisy McCarty Nellie Palmer Dorothy Solu AVa Summer Angela Terry Dina Zelden design and production

Suzanne Fox Claire Thomas The information contained in Active Seniors is intended for educational purposes only. A reader should never substitute information contained in Active Seniors for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Active Seniors, do not endorse or promote any of the products or services described in the pages of Active Seniors and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Active Seniors. Readers should not use the information in Active Seniors for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

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NUTRITION

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ommon memory lapses, such as misplaced car keys or forgotten dates, can be frustrating. Once thought to be an inevitable consequence of aging, research shows this does not have to be the case. It is important to optimize neuroplasticity in the brain to keep cognitive performance strong. Neuroplasticity is the brain’s ability to learn and adapt to internal and external demands. Lifestyle choices, such as exercise and eating right, actually help the brain rewire itself, making better connections between neurons. While most neurons are formed before birth, the brain maintains the ability to generate new neurons in certain regions throughout life. Neurogenesis, as it is termed, is helped (or hurt) by several factors, including the food a person eats. The human brain comprises about 2% of the body’s total weight, yet it uses about 20% of the total energy derived from nutrients. In other words, what you eat disproportionately impacts your brain. Here are four important sources that will aid your memory by boosting your brain health.

r u o Y l e Fu y r o m Me By Dina Zelden

Turmeric Curcumin, a strong antioxidant, is the main active ingredient in turmeric. This exotic spice is the star of the show in curry, but you can also try sprinkling it into smoothies, scrambled eggs or on top of roasted vegetables. A warm, comforting drink known as golden milk, or turmeric latte is a delicious memory-boosting treat. Green Tea Catechins are a naturally-occuring chemical compound found in green tea. Sipping green tea is a great way to start your day. Depending on the season, it can be enjoyed hot or cold. Since green tea contains only small amounts of caffeine, it can be consumed throughout the day. Grapes Resveratol is part of a group of compounds called polyphenols and is found in dark-skinned fruits such as grapes, cherries and blueberries. Wine, in moderation, is another way to add this compound to your diet. Dark chocolate and peanuts are excellent sources as well. Cold-water Fish Omega-3 fatty acids boost communication between neurons. It is commonly found in cold-water fish. When planning your meal, consider trout, salmon, or halibut which are less likely to contain high amounts of mercury. Nuts and seeds are rich in this nutrient. Walnuts are a heart-healthy choice. Flax seeds and chia seeds can be sprinkled into oatmeal and smoothies to boost texture as well as taste. Improving your brain health is easy if you remember to include these memory-enhancing foods in your diet.

FALL

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FEATURE

FALL BRINGS SEASONAL DANGERS TO YOUR PETS!

A

KEEP THEM PROTECTED

s the leaves turn brown and the temperature drops, the scenery may be pretty, but autumn can bring some dangers for pets. As a pet owner, it is important to understand how to keep your animals safe.

By Adam Smith

 Parasites

Parasites are present all year round, but during autumn, harvest mites are more likely to be picked up in long grass. While the actual mites feed on plants and insects, the larvae live on the skins of mammals such as dogs and cats. They can cause an allergic reaction resulting in dermatitis, an infection of the skin that requires antibiotics and corticosteroids as treatment. It is easy to prevent or cure infestations of mites and other parasites by using treatments from your vet. It is also advisable to ensure that any grassy areas at home are either kept neatly mowed or off limits to your pets.

 Toxins and Poisons As the colder weather approaches, drivers will add

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antifreeze to their car engines. An antifreeze mix can leak or drip on the ground, and if it's ingested it can cause severe illness or even death to pets.

Ensure that car engines are kept in good condition to prevent leaking, and that all chemicals are locked away safely out of reach of inquisitive animals.


Other toxins that might be seen during the fall include rodent poisons, especially around farming areas and businesses. As well as the poison being harmful to pets, you should realize that if a rodent is contaminated and is hunted by your pet, there is a chance that the poisoned prey could adversely affect the predator. Mushrooms and toadstools are also more likely to make an appearance at this time of year, and while they are usually avoided by animals, ensure that they are removed from your garden. This is especially true for areas where small animals like rabbits and guinea pigs are allowed to graze.

 Colder Weather

Indoor pets are usually kept safe from colder weather, but outdoor pets need to be prepared. Ensure that kennels and barns are treated to prevent them from rotting, and that they are kept dry and warm. Beds for dogs and cats should be raised from the ground to allow air to circulate. Understand that conditions such as arthritis can become problematic during the colder weather, so take your pet to the vet to ensure that they get a full check-up and any medications that are necessary. You may also want to feed your pet a diet enriched with Omega-3, which is especially suitable for

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older pets during the autumn and winter months.

 Fireworks

Remember that animals often become frightened by loud noises and bright lights. You should keep all animals inside during fireworks season, where pheromone diffusers or familiar music to cover external noise may help to keep them calm.

Autumn can provide plenty of play and enjoyment from falling leaves, but remember to keep your pets safe so they can enjoy the season as well.

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FINANCE

DOWNSIZING TIPS WHEN MOVING INTO A RETIREMENT COMMUNITY

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time comes when you have to make a decision to move into a retirement home. After evaluating your options and finding the perfect place to live out the next chapter of life, you're now ready to consider the actual moving process, such as getting rid of the stuff you will no longer use and probably purchasing a few things you will need in the future.

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By Gary Heiler

Decluttering as part of downsizing can be hectic for older adults. Here are five tips to help you downsize when moving to a retirement community. MAKE A PLAN Downsizing is a process that requires planning a few months before the actual day arrives. With a plan, you are able to reflect on what is needed to facilitate the process (such as the people who

will be involved) as well as identifying the things you will no longer require in your new home. Ideally, begin the process a month or two prior to the day of moving. A plan also allows you sufficient time to assess how your furniture will fit into your new space. This is where you decide to sell or donate some things and acquire new ones if necessary.


DECLUTTER AND GET RID OF ITEMS Decluttering is a sure way to take note of the things you can afford to lose as well as those you want to keep. Consider the equipment provided in your new home to avoid bringing along things that are already available. Put aside appliances you rarely use, clothes you never wear and other things that will not be needed. For instance, equipment or tools for an activity you no longer do. After decluttering, you are now ready to dispose of your items. You may choose to sell valuable goods to willing buyers, donate to people or institutions that may use them, or store them somewhere safe until you find a better use for them. The point here is to make sure you have all your items in order before the time to move comes. MEASURE TWICE It can be frustrating to find out that your favorite items are too large for your new space, a reason you should have the

correct measurements before moving. While taking measurements, pay attention to large items such as the couch, bed, and any other item you will have to squeeze through multiple doorways. If your community does not provide a floor plan online, you may visit the facility to take the measurements yourself. Having the right measurements will help you visualize where every item will go in relation to the placement of windows and doors. GET SOME HELP Moving into a retirement community is not only physically exhausting, but also emotionally draining. For this reason, it is advisable to seek help from friends and relatives to help in the transition, from helping to shop the needed items to picking the items you will need and preparing your new home. Being surrounded by family and friends at this moment can help ease the pressure of leaving behind things and people dear to you. This way, you

are sure to find comfort and contentment as you adjust to a new and exciting life ahead. MAINTAIN A POSITIVE OUTLOOK Rather than be overly emotional about your transition, it can be more helpful if you remain optimistic and joyful about the future. As you go about cleaning and downsizing in preparation for the move, take time to think about what the new chapter of your life has to offer. Focus on what you will be doing in your new home and what you will find valuable and exciting. After all, moving into a retirement community does not mean you are entirely alone; your family and friends will be within reach in case you need them. Indeed, downsizing when moving into a retirement community is a time to celebrate what matters to you as you usher in the next part of your life. As long as you have a plan and family beside you, your transition will no doubt be a moment of joy.

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FALL

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WELLNESS

Salmo good n is a sour Omeg ce of which a-3's ke lookin ep you g you ng.

Want to Maintain Youthful Skin? TRY THESE ANTI-AGING HACKS

T

he signs of aging will catch up with everyone before they know it, and you are likely wondering what steps you can take to prevent this. Fortunately, you have many options from which to choose when your mission is to keep your skin looking fresh and clear. As long as you follow the right plan each day, your skin can look its best for years to come. Each time you step outside of your home, the sun's harmful

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rays will take a toll on your skin, and you will want to safeguard yourself. Even if you don't plan on being outside for long, using sunscreen is vital if you don't want to age sooner than needed. Wearing a sunblock with a sun protection factor of 45 will get the job done, and you can place your bottle by the door if you need help remembering. If you would like to keep your skin in good shape, you will need to keep an eye on the foods that you eat. Processed foods are difficult for your body to break down and can accelerate the aging process, but making a few changes to your diet can help. Replace unhealthy snacks with fruits and vegetables if you care about the way you look.

By Dorothy Solu

As far as keeping fine lines and wrinkles away is concerned, stress is one of your biggest enemies. Stress can cause your body to produce cortisol, which is a chemical that can damage your skin cells. If you want to keep those feelings under control, try implementing a meditation routine in your daily schedule. Rather than investing a lot of time into the process, you can enjoy


the advantages of meditation by sitting in a quiet room for five minutes each day, taking slow and deep breaths as your thoughts fade away. When finding the top anti-aging strategies is on your mind, having dry skin won't do you any favors. If you have dry skin and don't address the issue, your fine lines and wrinkles will be a lot easier to notice. Drinking an adequate amount of water every day will handle this situation and make your skin look amazing. You can start taking advantage of this tip by keeping a glass of water on hand and trusting your body's signals. As you continue to take action to prevent the aging process from showing up on your skin, you won't want to miss out on the anti-aging benefits of omega-3 fatty

acids. You can get them from nuts, salmon, supplements and several other sources. When you consume fatty acids, they will nourish and protect your skin, giving it a full and vibrant look. You will also notice improvements to your lines and wrinkles, and you will be thrilled with the outcome. Although not everyone knows how to combat the signs of aging, keeping the right advice in mind will give you a secret weapon that will keep you looking young. You can start by learning how to protect your skin from damage, but taking steps to decrease lines and wrinkles is also an important part of the puzzle. When you use the right methods, you can achieve a youthful appearance of which anyone would be proud.

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RECIPE

EASY PUMPKIN ROLL By Nellie Palmer

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 Prepare the frosting by blending together the softened butter, cream cheese, confectioners sugar and vanilla. W hen cake is completely cooled, spread with cream cheese filling. Gently roll the cake using the parchment paper to keep it smooth and from cracking while rolling. U sing a basting brush, brush the maple syrup and butter on the outside of the roll and top with chopped pecans. W rap in parchment or plastic wrap and place in refrigerator until ready to serve.

FOR A MESS FREE Use parchment paper! The biggest tip to making an easy, mess-free pumpkin roll is to roll the pumpkin cake up inside the parchment paper that it was baked on. Allow it to cool, rolled up. Then unroll it and spread with cream cheese frosting.

PUMPKIN ROLL

INGREDIENTS • 3 eggs, beaten • 1 cup white sugar • 1/2 tsp ground cinnamon • 2/3 cup pumpkin puree • 3/4 cup all-purpose flour • 1 tsp baking soda • 2 tbsp butter, softened • 8 oz cream cheese • 1 cup confectioners sugar • 1/4 tsp vanilla extract • 1 cup chopped pecans • 1/4 cup pure maple syrup with 2 tbsp butter, heated in microwave until butter is melted. DIRECTIONS  Preheat oven to 375 degrees F (190 degrees C). Line a half sheet, 1 inch baking pan with parchment paper and spray with cooking spray.  I n a mixing bowl, blend together the eggs, sugar, cinnamon and pumpkin. In a separate bowl, mix together flour and baking soda. Add to pumpkin mixture and blend until smooth. Evenly spread the mixture over the prepared pan.  Bake 15 to 25 minutes in the preheated oven. Remove from oven and allow to cool enough to handle.


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COVER STORY

SECOND HARVEST: GROW A FALL CROP OF LEAFY GREENS

T

By J. Lang

he cooler autumn weather offers an additional opportunity to make your garden produce a second crop of green, leafy vegetables for your salads and other dishes. You can choose from a number of varieties that will use the cooler days and brisk nights of early fall to give you another chance at the fresh flavor of homegrown vegetables for your meals. It's important to time your crop carefully to avoid sudden hard frosts. LEAF LETTUCE

You can grow lettuce easily as a second harvest crop by working the soil well to receive the tiny seeds, adding in some organic matter. Plant the seeds 1/2-inch deep, about 4 to 8 inches apart. Seeds should be covered lightly with soil. Thin the seedlings to give them space to grow, as needed. Water regularly.

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SPINACH Spinach requires 40 to 60 days until maturity. Sow seeds 1/2-inch deep into the soil. Plant in full sun, placed 8 to 12 inches apart. Thin the seedlings as needed to provide more space. You can begin harvesting when leaves reach 3 inches long. KALE One of the most nutritious of leafy, green vegetables, kale needs 50 to 60 days to maturity. Kale grows well in a full-sun location and can withstand a short dip in fall temperatures, down to 25 degrees, which may even improve its flavor. Work in 5-10-10 fertilizer to 3 to 4 inches deep before planting. Plant seeds in rows and thin seedlings to 8 to 12 inches apart. Avoid over watering. BEETS Beets require a soil temperature of about 50 degrees for proper germination. Soil pH should be between 5.5 and 6.0. Soaking the seeds before planting can aid germination. Work processed manure into the soil for good growth. Avoid adding fertilizers that are heavy on nitrogen, which will grow the greens but not the bulbs. Beets mature in 40 to 50 days. PEAS Many gardeners transplant seedlings for faster harvest. Work the soil with manure, peat moss or compost to add organic matter. If using seed, thin plants to 12 inches apart. Keep the soil well watered, but not soaked. Keep water off the foliage, which can encourage mold growth. Fertilize regularly during the growing period. Peas require 60 to 70 days to reach maturity. Planting a second harvest can give your family fresh vegetables well into the winter months. Careful timing and regular care will provide an abundant crop. You can choose your family's favorites, or try some new varieties that thrive in cooler weather.

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RECIPE

l l a F oot R t e e B oup S By Nellie Palmer

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INGREDIENTS • 1 tbsp butter • 1 red onion, finely chopped •4 cups vegetable broth +

additional to thin if needed • 1/2 tsp salt •1 /4 tsp freshly ground black pepper •3 medium beets, peeled and halved •1 medium potato, peeled and halved crosswise •2 medium carrots, peeled and halved • 1 bay leaf • 1 tbsp dried or fresh thyme • 1 tsp red wine vinegar • Full fat sour cream

DIRECTIONS H eat the butter in a soup

pot over medium-high heat. Add onion; sauté 3 minutes or until tender. Add broth and next 6 ingredients, through thyme. Bring to a boil; reduce heat, and simmer, uncovered, 20 minutes or until beets, carrots and potato are tender. Discard bay leaf. P uree the soup in a high speed blender until smooth and creamy. Return the soup to the pot, add the vinegar and stir in about 1/4 cup of sour cream. D ivide the soup between bowls and drizzle with additional cream


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GRANDCHILDREN

FUN GRANDCHILDREN ACTIVITIES THAT WON'T

BREAK THE BANK

S

By Angela Terry

o many family friendly places cost exorbitant amounts of money. This is fine for those who have plenty of cash flow and no financial worries. However, not everyone is in that position. Whether you are a senior living on a fixed income, or you are retired with plenty of spare cash, there’s no need to waste an enormous amount of money entertaining your grandchildren. The quality time they are spending with you is most important. Here are some fun things to do with your grandchildren that are easy on the pocketbook, as well as great places to create treasured memories. BOWLING: The local bowling alley is an excellent place to meet this need. Bowling is fun, inexpensive and creates special memories. Bowling alleys often offer one day a week with a discount rate. Take advantage of these offers, get a little exercise and enjoy. You may even find yourself getting some strikes. SWIMMING POOL: Plan a trip to your local swimming pool and

recreation center. Pools boast many things in addition to swimming. There are water slides, surf pools, hot tubs, foam kayaks for the kids and many other features. Many centers also host birthday parties, movies that you can watch from the pool, play nights, aquatics lessons and gyms full of exercise equipment. Everything from yoga to step dance aerobics classes can provide a fun recreational opportunity for your family to partake in. LIBRARY: Gone are the days of libraries being meant to acquire books and be very quiet while there. Nowadays, libraries are fun and entertaining. Board games can be played. Movie nights are frequently offered. Computers can be accessed. Writing classes are hosted. Senior teas are held, as well as many fun-filled get-togethers. Arts and craft lessons are offered. Stop by to pick up a brochure or check your library's ® ® website to find opportuRobert Wolter, CSA, CDC Dementia Care Certified nities for you and your Cell 832-945-0682 family to spend some RobertW@assistedlivinglocators.com quality time together. www.assistedlivinglocators.com/SWHouston ®

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GAME NIGHT: Order in your favorite pizza, wings or go for treats like potato chips, popcorn or nachos and dip. Pull out the board games or deck of cards. Challenge your family members to a game night. If you don't have any board games, you can grab a pencil and paper and play some old favorites like Tic-Tac-Toe, Dots or Hangman. A game of charades always brings some smiles and laughter. SCAVENGER HUNT: Finally, an outdoor game of a scavenger hunt can be exhilarating and entertaining. Prepare a list for each participant. Depending on where the hunt will take place, items can include things like a smooth pebble, gum wrapper, something that starts with the letter S and a feather. Be creative when making the list of items to be found. Provide each person with a Ziploc bag to store their items in and set a time limit. You may even have a prize or two for the winner(s). Hopefully, you will have your next family adventure very soon. Take time to bond and create some awesome memories.


RECIPE

ROASTED PUMPKIN SPINACH SPAGHETTI

By Nellie Palmer

INGREDIENTS • Thin spaghetti or vermicelli •2 1/2 cups pumpkin, peeled,

cut into 2 inch cubes • Olive oil • 1/2 cup vegetable broth • 2 heaping tbsp minced garlic • Fresh oregano • 2 cups baby spinach leaves •1 /2 cup shaved Parmesan cheese

DIRECTIONS C ook the pasta in a large

saucepan of boiling salted water, following packet instructions, or until tender. Drain, reserving 1/4 cup of the cooking liquid. Return pasta to the pan. M eanwhile, boil, steam or microwave pumpkin until tender. Drain. Heat oil in a large non-stick pan over high heat. Add pumpkin, garlic,

oregano and spinach, stirring for 4–5 minutes or until tender. Cook for 1 minute. Add vegetable broth and reserved pasta liquid and cook for another minute. A dd vegetables to pasta. Toss over medium heat until hot. Season with salt and freshly ground black pepper. Serve pasta topped with Parmesan cheese.

FALL

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TRAVEL

5 TIPS FOR PLANNING YOUR

ROAD TRIP By Daisy McCarty

Are you intent on hitting the open road this year? If you want your excursion to be an amazing adventure instead of a perilous journey, take the time to create a solid travel plan. Below are five tips to prevent you from having a regrettable road trip.

1

SET A REALISTIC BUDGET It's easy to overspend on the road. The cost of fuel and lodging is only part of the equation. Dining out, purchasing admission to shows or museums, and buying souvenirs in gift shops can add up as well. Determine the total amount of pocket money you can afford to

spend on these extras. Consider setting aside cash or a low limit credit card for these purchases to reinforce your spending rules. Remember to use your senior discounts. PRIORITIZE YOUR ITINERARY There might be dozens of places you want to visit on your road trip. Try to identify your personal top ten and structure your trip around those stops. That way, you don't run out of steam before you see the things you really want to see. Space your travel stops evenly throughout your trip rather than trying to cram too many experiences into any particular day. If you do have a cluster of events in one area of the country, plan to spend a couple of days in one spot to recuperate. CHECK FOR SPECIAL EVENTS IN EACH CITY Check the online visitor information center for cities you plan to visit.

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3

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Review the calendar for large scale conventions, sports games, or other major events. Unless you want to attend, plan to stop at these locations before or after big events. Otherwise, you may waste a day in bumper-to-bumper traffic or get stuck paying outrageous rates for lodgings.

4

GET MAPS YOU CAN HOLD IN YOUR HANDS Don't rely solely on GPS using your mobile device or your car's navigation system. Print out directions from one stop to the next for each leg of your road trip. Also, purchase a larger map covering the region through which you will be traveling in case you need to make a detour. To save money on a high quality atlas, look for one that is being discontinued in favor of a newer version. A slightly outdated regional map is likely to be accurate enough for your purposes–especially if you double check your route online beforehand.

5

PACK AN EMERGENCY BAG Stock a backpack containing enough food and water for at least 48 hours for each person in your party. Include a first aid kit, a Mylar emergency blanket, sunscreen, bug spray, and other items that will help you survive if you get stranded. Take into account the seasonal weather in the regions through which you are planning to travel. If your road trip takes you from Texas to Minnesota in the spring or fall, this might mean planning for sunshine as well as snow.

Finally, remember that proper planning doesn't ruin spontaneity. Instead, having a plan ensures that you get the most out of your road trip!


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WHEN YOU LIVE WITH YOUR ADULT CHILDREN By Ava Summers

As the retired population ages, there is a growing trend for retired parents to move in with their adult children. The reasons for choosing this option are varied. They include the increasing inability of seniors to function adequately on their own, their inability to afford to live independently, and their need for close emotional support in their aging years. If advanced planning and good decisions are made, the experience can be positive for seniors and their families. If you have made the decision to move in, here are some tips to follow that can be helpful with the success of this living arrangement.

WAYS TO HELP MAKE THIS ARRANGEMENT A SUCCESS Before you actually move in with your adult children, have an honest conversation to discuss and agree about finances, rules, privileges and the area in the home that will be your private quarters. Once you are established in the household, allow plenty of time for your adult children and grandchildren to be a family. Wait for an invitation to join in on family activities, or ask politely if you can be included. It's important for immediate family members to continue to function as a unit. Come to an agreement about what meals and activities might be shared all together. Realize that your family is likely busy whether they are a couple or have children. Work on developing a symbiotic relationship with your family. Offer to help with meals or chores. In turn, your family may help you with transportation and technical issues with phones and computers. Refrain from imposing your child-rearing views on your adult children. Resist your urge to discipline your grandchildren unless requested to do so. Show consideration and respect– remember you are not their parents. Of course, when you are put in charge and must discipline, be aware of the parent's philosophy and practices regarding discipline and follow through. Discuss with your adult children how you should handle a grandchild's disrespect toward you. Show respect for decisions made about space, privacy, privileges and boundaries. Keep your own things in your designated area. Rearranging your adult children's things according to your standards is usually not well accepted. Make sure you and your adult children are clear on how financial responsibilities are designated and how and when they are paid. Take advantage of the opportunity you have to enjoy a close relationship with your grandchildren. Bond with them by playing games, teaching them the skills you have, and sharing family memories and stories. Express appreciation to your adult children for sharing their home and giving their support to you. Offer to take the family out to dinner or to a movie occasionally.

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