VOLUME 7
YESWECANNEWSPAPER.COM THREE
COULDA, SHOULDA,
PROMISING DIETS TO IMPROVE
WOULDA
COGNITIVE VITALITY
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This is an important story that can make all of us aware of the holidays loneliness amongst Seniors. A 76-year-old mother of five children and grandmother of eight starts planning for the holidays in October, deciding which of three trees and more than a thousand collectible ornaments will be put on display that year. She plans her Christmas dinner menu while shopping for Thanksgiving, and begins baking and sending out her signature Christmas treats the first week in December. By December 10, gifts for every one of her children, childrenin-law, grandchildren and their girlfriends and boyfriends are wrapped and under the tree. But this year, she's having a hard time getting in the spirit. Arthritis has dramatically limited her physical mobility, and her mind wanders. She keeps thinking about her husband and how much he is missed. "The two grandkids who were born after he died will turn 12 next year. They never knew him, but his wife still misses him like it was yesterday." To make matters worse, the recession has hit this fixed-income senior and some family members hard. At least one out -of-town branch of the family won't make it to the holiday celebration. something that would have been unthinkable in years past --
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and the monetary limit on gifts has been lowered considerably. "It isn't that people need expensive gifts," she says. "It's the worry. " The 76 is feeling sad, but she isn't alone. According to Mental Health America, some two million seniors suffer from some form of depression. While there's no evidence that the holidays bring an increase in clinical depression, experts say the season can be especially hard on seniors who are trying to cope with physical and emotional change in their lives. The carols in stores, the decorations in homes, the platters of cookies passed at every gathering -- things that represent the joy of the ThanksgivingHanukkah-Christmas-New Year season -can trigger memories of people and things gone by. That can lead to holiday depression. The holidays are a time of tradition and the gathering of family and friends for many people, but for some seniors this can be a time that reminds them of losses...the loss of loved ones, the loss of a home, the loss of good health." How you can help, know first that it’s difficult for many seniors to talk about their holiday blues. They may feel that they don't want to dampen the mood for others,
can be in my bedroom, bathroom even sitting next to you doing what I know is wrong A message taken from some of our and you’re so caught up during your own millennial generation, parent please read the thing. message compiled from the heart and soul of some of our youth. A need from us! We are the children we want and need to be the children. You are my parent, whether together or separated, you birth us into this world unfortunately it’s a world that is spinning in Time. I need you my parent, my trainer to help me slow the time down so we can enjoy each other. I know, I know you work hard, you go here and you go there, life maybe have taken its toll on you, but I am still here and I need your guidance. The cell phone, my tablet you brought for me, don't get me wrong it's all good, but it's not you, my trainer, my parents, I need you. Just as drugs and Alcohol It's not too late, be strong be ready one can get addicted, its sad to say but I’m to sit down with me and teach me about the addicted to something that can't hug me, it good and the bad, regardless of how I redoesn't spond, take authority, I like for us to comkiss me municate tell each other we are sorry. Tell and tell me that you will train me up in the way I me "I should be going so I can make it in this love spinning world as I grow older. you". I hear too much, I see too much, maybe why am I included so much of Adult matyou ters, please help me to be a child! Please haven't teach me God's ways! I am your child and I noticed love you so very much, it's never too late, beit's always time for all of us to start over cause again. I am a child crying out for my father, you are my mother my grandparents to help me. too I know you're not perfect but you busy are the light in my light, the book that I read with so many other things. I need you to daily, God blessed me with you. I love you, limit my time I need to learn how to social- I need you to help me to know everything ize, don't be concern if I act up, please don't that will help me as I grow up, help me to listen to me I'm your child addicted and know the truth. really don't understand what’s really hapThis article reflects the cry of pening and how it’s going to affect my many youth, we know that there are many life. There are so many wrong doors avail- parents, single or not are doing a great job able to me, you wouldn't allow a stranger an with their children. Teaching and making evil person to take me by the hand and lead sure they have a balance life. This article me into destruction, but yet it has happened we hope will be an eye opener for some to me with this technology gadget where I parents.
POCAHONTAS
Page 7 or they may not want to admit that they feel depressed during what should be a happy time. You can help by getting your elderly relative or friend to talk about it. "It's helpful for seniors to acknowledge that this time may be difficult," but try to talk it will allow senior to feel okay about sharing some of the thoughts on their mind, which could make them feel better." Other things you can do to help your favorite senior get through the holidays include: "Conquering Depression in the Golden Years," it's essential for seniors to feel connected to other people during the holidays. "The key message is do not stay home alone during the holidays,” “Stay active and look for places where people celebrate the holidays together. Adult children have to be involved in holiday planning, and at least ask their parents what they're planning to do. For people living in adult communities, the administration usually organizes special events, meals and entertainment. People who live at home might reconnect with one another, go to a community center or spend the holiday with their children or other relatives Listening to someone talk can help them process their feelings, and it creates a sense of connection. "Take the time to listen to your loved ones. They may need to reminisce about their childhood or past holiday traditions. The complaints can be your cue to gently encourage your friend or loved one to talk about how they're feeling.
If this is your Birthday month, There are plenty of freebies and gifts for you. See our list! Page 7 Maybe your mom can no longer remember all the steps to make her classic holiday pecan pie. Or maybe your dad can't climb the ladder to put up his favorite hot Chile pepper lights. But with your help, these traditions can continue help them feel connected and a part of the holiday. Finally, it's important to realize that while the holiday blues may be difficult, it is temporary. If your loved one is seriously depressed for more than two weeks, get help. The 76-year-old mother decided to immerse herself -- and her memories of her husband -- into a project. She's putting together a scrapbook of his life, with photos, stories and sayings, for the granddaughters who never knew him. And she's trying to be grateful. "Even if everyone can't make it. Her story had a very positive ending, but that’s not possibly always the case in others situations, so let’s all make every effort to assist seniors through the Holidays. With our help we can make them feel connected, appreciated and loved.
By Jackie Baber
A Marine stationed in Okinawa Japan wrote this poem. The following is his request. I think it is reasonable … PLEASE. Would you do me a thoughtful favor of sending this poem to as many people as you can? Christmas will be coming soon and some credit is due to our U.S. service men and women for our being able to celebrate these festivities. Twas the night before Christmas, he lived all alone, In a one bedroom house made of plaster & stone. I had come down the chimney with presents to give. And to see just who in this home did live. I looked all about a strange sight I did see, No tinsel, no presents, not even a tree. No stocking by the fire, just boots filled with sand, On the wall hung pictures of far distant lands. With medals and badges, awards of all kind, A sober thought came through my mind. For this house was different, so dark and dreary, I knew I had found the home of a soldier, once I could see clearly. I heard stories about them, I had to see more, So I walked down the hall and pushed open the door. And there he lay sleeping silent alone, Curled up on the floor in his one bedroom home. His face so gentle, his room in such disorder, Not how I pictured a United States soldier. Was this the hero of whom I’d just read? Curled up in his poncho, a floor for his bed? His head was clean shaved, his weathered face tan, I soon understood this was more than a man. For I realized the families that I saw that night, Owed their lives to these men who were willing to fight. Soon ‘round theworld, the children would play, And grownups would celebrate on a bright Christmas day. They all enjoyed freedom each month of the year, Because of soldiers like this one lying here. I couldn’t help wonder how many lay alone, On a cold Christmas Eve in a land far from home. Just the very thought brought a tear to my eye, I dropped to my knees and started to cry. The soldier awakened and I heard a rough voice, “Santa don’t cry, this life is my choice; I fight for freedom, I don’t ask for more, my life is my God, my country, my Corps.” With that he rolled over and drifted off into sleep, I couldn’t control it, I continued to weep. I watched him for hours, so silent and still, I noticed he shivered from the cold night’s chill. So I took off my jacket, the one made of red, And I covered this Soldier from his toes to his head. And I put on his T shirt of gray and black, With an eagle and an Army patch embroidered on back. And although it barely fit me, I began to swell with pride, And for a shining moment, I was United States Army deep inside. I didn’t want to leave him on that cold dark night, This guardian of honor so willing to fight. Then the soldier rolled over, whispered with a voice so clean and pure, “Carry on Santa, it’s Christmas Day, all is secure.” One look at my watch, and I knew he was right, Merry Christmas my friend, and to all a good night!
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Publishers Note
Ethel Martin-Miller My Story About Christmas One Year! This is my story about Christmas one year. I felted compelled to write about a special gift I gave to my children on Christmas Day, December 25 thbeing the date selected to celebrate the birth of Jesus Christ the son of God. I was involved in shopping, pressure, spending money that I really didn’t have and exchanging gifts with family and friends. Like Christmas and Easter, I realized certain days have been set aside in celebration of the birth and resurrection of Jesus. As we near Christmas, we see the decorations going up, people madly shopping for gifts and the hustle and bustle of the Christmas season. I wonder who is reflecting on the reason for the season? As Christians, we are the only ones who know the real meaning of Christmas and why it is a time of celebration and what that celebration means to all who believe. The songs celebrate the real meaning “Peace on earth, good will to men"... "Joy to the world"... "Hark, the herald Angels sing"... "'round yon virgin, mother and Child". Think about what each of these songs means to you. as believers, then share them with others - especially with others who don't know Jesus or understand his incredible, eternal, unconditional love for us all. So, some years ago I wanted my two children to truly understand Christmas so I started preparing them that there would be no gift giving or exchanging of gifts for a peculiar Christmas. At that time my daughter was a teenager about 14 years old now she is in her forties and my son was about 9 and now he is in his forties. It took me about four years to get enough nerves and to make up my mind to put it into action. I knew I would have to deal with the pressure of my family and friends of what they would think of why I would be doing this. I didn’t like that every year I would explain to my children about the reason for Christmas, but I was always caught up with the crowd having the same pressure and my children not experiencing the true meaning of Christmas.
I still smile when I think about first telling them, they didn’t know what to think, my son told me “I’m too young to understand this”, “what will I tell my friends when they ask me, what do you want for Christmas.”
My daughter,
with a little more wisdom took what I wanted to do and didn’t complain. It was pretty difficult convincing my sibling, not to buy us any gifts, that I wanted to give my children a true Christmas focusing on Jesus. I wanted my children to know the free gift of the Gospel of Jesus Christ. I taught them leading up to December 25ththe True Reason for the Season. The joy of that year was how my daughter came home one day and stat-
ed, “Mom I realize why you did this. Everybody is just thinking about what they’re getting for Christmas” My son stop complaining and started to realize it was to celebrate Jesus. On Christmas Day we invited family and friends over for fellowship and Brunch and there was no exchanging of gifts. Thank you Jesus!
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THE WORD
COULDA, By Lorreta Grudup Can we change these sayings or words? These words have been in my mouth and thoughts for many years with no positive action coming from them. How many readers of “Yes We Can Newspaper” can relate to them? Now all three are powerful sayings when you put them in positive sentences. “Oh I coulda done this if I only knew how it was going to work out in my favor or for my benefit”. If we had examined our reasons and examined what we were going through at that time and how meaningful it would have benefited us, it would have worked for us. I would have felt good in my spirit if it didn't because I had examined and prayed for whatever way it came out. Then there is that other dynamic saying, shoulda. That word
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SHOULDA, means it’s too late to go back, it’s over, I waited too late, cant go back because I should of done it a long time ago. We become so preoccupied with so many things of this world that we don’t put our priorities in perspective. First things must come first—those things that will benefit our lives, friends and family with out bad consequences that all of us regret for a short time or even a lifetime. God has given us a sense of reasoning and wisdom and with that knowledge, understanding comes. Oh let’s not forget woulda. We may say, “if I woulda taken better care of whatever we should have done in our youth.” This may be a word that is used in a death situation. If I had listened and been obedient to my parents, teachers, friends, and especially God when I heard Him talking to me. I would have been
WOULDA better off in my older years. We can change all of these negative words into positive actions and meaningful living in this world. Coulda can be thought of with patience and understanding as, “I can do all things through Christ that strengthens me.” Shoulda can mean what we are going through today. It should say, “I shall wait upon the Lord and He shall direct my path.” Woulda. If we had listened to those who cared for us, we would use the positive word, I will and can do all things in Him that strengthens me. You now need to examine those important three words, and success will come to you. Now go: live in peace and happiness.
COULDA, SHOULDA,
YESWECANNEWSPAPER.COM
WOULDA,
AWAY IN A MANGER Away in a manger, no crib for a bed, The little Lord Jesus laid down his sweet head. The stars in the sky looked down where he lay, The little Lord Jesus asleep in the hay. The cattle are lowing, the baby awakes, But little Lord Jesus no crying he makes. I love Thee, Lord Jesus, look down from the sky And stay by my cradle til morning is nigh. Be near me, Lord Jesus, I ask Thee to stay Close by me forever, and love me, I pray. Bless all the dear children in thy tender care, And take us to heaven, to live with Thee there.
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By Contributing Writer
Most people when starting a diet is mostly concerned about the pounds that they drop in a short amount of time. The New Year is just a month away and many people will be wanting to lose the weight they gained over the holidays. Others will probably want to lose weight so they will look good for the summer or needing to lose weight because of a special event. A healthy diet is one of the first steps to promote your Cognitive Vitality. But with so many fad diets, it can be tough to understand which are the most likely to improve brain health. Three diets—the Mediterranean Diet, the Dietary Approaches to Stop Hypertension (DASH) diet, and the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet—have enough evidence for us to evaluate their potential benefits. We have three diets that will be healthy and at the same time help a person lose weight. The Mediterranean diet is Inspired by the dietary habits of Greece, Southern Italy, and Spain. It emphasizes food high in monounsaturated fatty acids found in olive oil, omega-3 fatty acids found in fish and nuts, and fresh fruits and vegetables.
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To date, the Mediterranean diet has been the most extensively researched with strong data to suggest that it can help to protect against cardiovascular disease, diabetes, and cancer and even promote longevity. Some epidemiologyalso suggests long-term benefits for cognitive health, including reduced risks of Alzheimer’s disease and cognitive impairment, possibly through mechanisms that reduce inflammation and oxidative stress. In a randomized clinical trial, the Mediterranean diet was compared to a control low-fat diet and appeared to promote cognitive function in older adults at risk of cardiovascular disease. Additional information on the Mediterranean diet can be found at University of Wisconsin and Mayo Clinic. Dash Diet was developed by the National Institutes of Health to prevent and control hypertension without medication. It emphasizes high consumption of fruits, vegetables, lowfat dairy, whole grains, lean meats, nuts, and beans and was reported to significantly reduce blood pressure in those with moderate hypertension. Hypertension can deteriorate blood vessels in the brain and is a risk factor for Alzheimer’s, thus lowering
blood pressure with the DASH diet may also protect the brain. The DASH diet is only beginning to be tested for neuroprotection, but the results are promising: higher adherence to the DASH diet in 800 elderly subjects from the Memory and Aging Project was associated with significantly slower rates of cognitive decline. Additional information on the DASH diet can be found at National Heart, Lung and Blood Institute, Mayo Clinic, and American Heart Association. The MIND diet was introduced in 2015 by Dr. Martha Clare Morris, a leading expert in nutritional epidemiology at Rush University Medical Center. She searched through the scientific literature, primarily from observational studies, to put together what she considers the best foods for brain health from the DASH and Mediterranean diets. The diet emphasizes green leafy vegetables (rather than all vegetables), berries (rather than all fruit), nuts, beans, whole grains, fish, poultry, olive oil, and moderate amounts of alcohol (preferably red wine). It suggests avoiding red meat, butter, cheese, pastries, sweets, and fried food. So far, this new diet has
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only been tested in the scientific literature by Dr. Morris. Her studies have compared the Mediterranean, DASH, and MIND diets in individuals aged 58 –98 years. The research found that high scores in all three diets were associated with a reduced risk of Alzheimer’s disease, but the MIND diet was the only diet in which even moderate adherence was beneficial. The MIND diet was also associated a slower decline in global cognition, the equivalent of being 7.5 years younger in age cognitively. However, all of these studies are still observational, making it very difficult to confirm whether the benefits are caused by the diet or by other characteristics shared by the people who choose these foods. Additional information on the MIND diet can be found at WebMD, and Rush University. More research could help determine which of these diets has the most potential benefit for brain health. In the meantime, take note of the basic characteristics that they share: high levels of fruits, vegetables, fish, and legumes and low levels of processed foods, red meat, sweets, and sugars.
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Pocahontas was a Powhatan Native American woman, born around 1595, known for her involvement with English colonial settlement at Jamestown, Virginia. It was said she saved the life of Englishman John Smith, by placing her head upon his own at the moment of his execution. Pocahontas remembered as a princess, her childhood was probably fairly typical for a girl in Tsenacommacah. Pocahontas was a favorite of her father's -- his "delight and darling.” but she was not a princess in the sense of inheriting a political station. Like most young females, she learned how to forage for food and firewood, farm and building thatched houses. Pocahontas probably had several names, to be used in various contexts. Early in her life she was called Matoaka, but was later known as Amonute. The name Pocahontas was used in childhood. Pocahontas was primarily linked to the English colonists through Captain John Smith, who arrived in Virginia with more than 100 other settlers in April 1607. The Englishmen had numerous encounters over the next several months with the Tsenacommacah Indians. While exploring on the Chickahominy River in December of that year, Smith was captured by a hunting party led by Powhatan's close relative Opechancanough, and brought to Powhatan's home at Werowocomoco. Smith’s 1616 account describes the dramatic act of selflessness which would become legendary: "... at the mi7
nute of his execution", to saved his life and prevailed with her father, to safely conducted him to Jamestown." Smith further embellished this story in his Generall Historie, written years later. Historians have long expressed
doubts that the story of Pocahontas saving Smith occurred as he told. Smith may have exaggerated or invented the account to enhance Pocahontas's standing. Rather than the near victim of an execution, Smith may have been subject to a tribal ritual intended to symbolize his death and rebirth as a member of the tribe. It is possible that Powhatan had political motivations for bringing Smith into his chiefdom. Histories establish that Pocahontas befriended Smith and assisted with the Jamestown colony.. When the colonists were starving, "every once in four or five days, Pocahontas with her attendants brought him Smith so much that it saved many others lives from starvation with hunger." Pocahontas married a warrior called Kocoum at some point before 1612. Nothing more is known about that marriage, which may have dissolved
when Pocahontas was captured by the English the following year. Pocahontas' capture occurred in during the First Anglo-Powhatan War. Captain Samuel Argall pursued an alliance with the Patawomencks, a northern group of dubious loyalty to Powhatan. Argall and his indigenous allies tricked Pocahontas into boarding Argall's ship and held her for ransom, demanding the release of English prisoners and supplies held by Powhatan. When Powhatan failed to satisfy the colonists’ demands, Pocahontas remained in captivity. It is clear that a minister named Alexander Whitaker instructed Pocahontas in Christianity, and helped her to improve her English through reading the Bible. Whitaker baptized Pocahontas gave her the name Rebecca. In March 1614, violence broke out between hundreds of English and Powhatan men. The English permitted Pocahontas to talk to her father and other relatives as a diplomatic maneuver. Pocahontas told her family she wanted to remain with the English rather than returning home. Pocahontas met John Rolfe a farmer during her year in captivity. In a letter to the governor Rolfe asked permission to wed Pocahontas. They had a Christian marriage. Pocahontas gave birth to Thomas Rolfe. According to Ralph Hamor, the marriage created a period of peace between the colonists and Powhatan. Pocahontas became of symbol of Indian religious conversion. Although Pocahontas was not a princess in the context of Powhatan culture, the Virginia Company nevertheless presented her as a princess to the English public. In March of 1617, the Rolfes boarded a ship to return to Virginia. The ship had only gone as far as Gravesend
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when Pocahontas fell ill. She was taken ashore, where she died, possibly of pneumonia or tuberculosis. Very few records of the life of Pocahontas remain. The myths that arose around Pocahontas' story in the 19th century portrayed her as an emblem of the potential of Native Americans to be as-
similated into European society. The imagined relationship between John Smith and Pocahontas romanticizes the theme of assimilation, and dramatizes the meeting of two cultures. She is one of the best-known Native Americans in history.
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BRAIN EXERCISES That Help You Get Smarter By Staff Writer Giving the brain new experiences will keep it healthier when combined with physical senses—vision, smell, touch, taste, and hearing—with emotional “sense” stimulates more connections between different brain areas, causes nerve cells to produce natural brain nutrients that dramatically help memory, and makes surrounding cells stronger and more resistant to the effects of aging. Here are some mini mental workout exercises that can possibly prevent memory loss and sharpen your mind. Switch around your morning activities. Brain imaging studies show that novel tasks exercise large areas of the cortex, indicating increased levels of brain activity in several distinct areas. This activity declines when the task becomes routine and automatic. Brain exercise: Get dressed after breakfast, walk the dog on a new route, or change your TV or news station. Even watching a kids' program like Sesame Street, for example, may arouse the brain to notice how much of what you take for granted is explored in depth by children. Turn familiar objects upside down. Literally. When you look at things right-side up, your left “verbal” brain quickly labels it and diverts your attention elsewhere. When they're upside down, your right brain networks kick in, trying to interpret the shapes, colors, and relationships of a puzzling picture. Brain exercise: Turn pictures of your family, your desk clock, or an illustrated calendar upside down. Switch seats at the table because in most families, everyone has his or her “own” seat, but your brain benefits from new experiences. Brain exercise: Switch seats to change whose position you occupy, who you relate to, your view of the room, and even how you reach for salt and pepper. Play with spare change because our brains regularly rely on visual cues to distinguish between objects, using touch to identify subtly different things increases activation in cortical areas that process tactile information and leads to stronger synapses. (Similarly, adults who lose their sight learn to distinguish Braille letters because their brain devotes more pathways to processing fine touch.) Brain exercise: Place a cup full
of coins in your car’s drink holder. While at a stoplight, try to determine the denominations by feel alone. You can also put coins in your pocket, and identify them when you stop at a corner. Scan at the supermarket. Stores are designed to have the most profitable items at eye level, and when you shop you don’t really see everything there. Stop in any aisle and look at the shelves, top to bottom. If there’s something you’ve never seen before, pick it up, read the ingredients, and think about it. You don’t have to buy it to benefit; you’ve broken your routine and experienced something new. Do an art project in a group. Art activates the nonverbal and emotional parts of the cerebral cortex. When you create art, you draw on parts of your brain interested in forms, colors, and textures, as well as thought processes very different from the logical, linear thinking that occupies most of your day. Ask each person to draw something associated with a specific theme like a season, an emotion, or a current event.
Make more social connections during your day. Scientific research has repeatedly proved that social deprivation has severe negative effects on overall cognitive abilities. Thirsty? Buy a drink from a person rather than a vending machine. Need gas? Pay the clerk at the counter rather than just swiping your credit card at the pump. Read differently. When we read aloud or listen to reading, we use very different brain circuits than when we read silently to ourselves. Read aloud with your partner or a friend, alternating roles of reader and listener. It may be slow to get through a book, but as a bonus you'll spend quality time together.
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