Bethany Village resident Elinor Thomas, 89, felt that tug of nostalgia and she did something about it. Last year, Friends and Family produced Bethany Cooks, a collection of favorite recipes from Bethany residents and staff ($15 in the gift shop).
Something as simple as a sing-along, bingo or a trivia game can enhance memory, encourage socialization, help relieve depression, encourage creativity and expression and stimulate ears, vocals chords and facial muscles. Bethany’s 15-member Life Enrichment Team, which has more than 150 years of combined experience, provides our residents with hundreds of activities, events and educational opportunities each month. The need to reach out and help others doesn’t disappear with retirement-community living, which is why Bethany makes a concerted effort to get residents personally involved in the community. Meeting residents’ physical, emotional, spiritual, intellectual and social needs as well as their need to engage with and serve others is what life enrichment is all about. Make mashed potatoes with low-fat milk, unsalted margarine and roasted garlic, curry powder or paprika. When preparing a Mexican recipe, such as guacamole or filling for tacos and burritos, add cumin and lime juice instead of salt. When making oven-baked fries, sweet potato spears or onion rings, sprinkle with garlic powder and cumin or curry powder. It’s that delicious time of year when we can enjoy all the colors, flavors, aromas and textures of the fall harvest. Each March, the Academy of Nutrition and Dietetics (AND) urges Americans to recognize the importance of making informed food and nutrition choices.
From my perspective as a dietitian at Bethany Village, I encourage you to add color to your meals.
Here are some tips and a chart to help you make healthy choices – during National Nutrition Month and in the months to come. Dried and frozen fruits and those canned in water or their own juice are good options when fresh varieties are not available. Antioxidants that may offer anti-aging benefits, help with memory and urinary tract health, and reduce cancer risks. Flavanols are type of phytochemical found in cocoa (as well as in apples, tea, grapes and red wine). The latest study, conducted in Italy, involved 90 elderly participants with mild cognitive impairment. The higher air temperatures put a lot of extra stress on the body; especially for the actively aging. Cool down completely: even after exercising at a indoor gym, your body temperature is elevated above its normal state. Morning or night: plan to workout in the morning or evening to avoid the higher temperatures. Know your medications: some medications can be adversely affected when your body temperature rises. Understand your medical status: if you have been ill, had surgery or are on new medication, check with your doctor on recommendations about exercising in higher temperatures.
Reduce your workout time: if you know high temperatures are going to be present, reduce your workout time by a few minutes or cut it in half until the heat drops off. A walking club begins typically by identifying 3-5 people who can help promote and encourage the club and participation.
We are amongst a cultural shift though where being fit and healthy is something incredibly important because of the vast health benefits. The American College of Sports Medicine, the largest sports medicine and exercise science organization in the world, has physical activity guidelines that it updates periodically describing how to improve ones physical health through exercise.
One of the best things you can do is sit down and really think about what it is you want to accomplish. Break up your routine: ACSM recommends at least 30 minutes of moderate activity on most if not all days of the week. Have you noticed the cultural shift that recognizes that being fit and healthy is something incredibly important because of the vast health benefits? If you are unsure where to start, talk with a reputable exercise professional, preferably an exercise physiologist. My name is Rachel Abshear, and in addition to being a certified activity consultant and certified aging services professional, I am a certified laughter leader!
If you have a computer but dislike typing, consider using a speech-recognition software program that lets you dictate into a microphone attached to your computer. You can write your story on paper and hire someone to transcribe it later if you want a typed version.
If talking your story is more your style, use an audio device or video camera to record your story. Because Elinor prints only the number of books she needs at any given time, her costs remain manageable. And who helped organize the 150+ recipes and pictures for publication, plus run a contest to name the cookbook?
Do you want to write a short paragraph about why you have included each recipe – perhaps recall some of the memories attached to the dish?
As you pull together recipes, check to be sure you have all the ingredients that are used listed and that all the ingredients listed are in fact used in the instructions.
Don’t forget the cooking temperature and time as well as the suggested number of servings.
Check some of your favorite cookbooks and food magazines to see how recipes are written and pick a simple format you like. If you are writing to family members to ask for recipes, include a sample recipe format for them to follow and ask them why they chose the recipe they are sending you.
If the you or the person you are asking for a recipe doesn’t have an email account, send a self-addressed stamped envelope along with your request. And if you are a family member or friend helping an older adult transition to retirement-community living, it’s a question you will hear time and time again. Activities, entertainment, social clubs and speakers give residents the opportunity to continue lifelong interests and explore new pursuits. Art and crafts activities provide opportunities for self-expression and creativity, improve coordination and flexibility, build confidence, provide a sense of accomplishment, relieve tensions, and improve fine motor skills.
Residents themselves initiate and lead some of our most popular activities, including a book club, veterans group, golf group, and Bible study. We use food both for nourishment and to enjoy and celebrate important aspects of our lives such as friendship, holidays and special occasions. It is a time we seem to outdo ourselves when it comes to food preparation… not just large, elaborate meals but a smorgasbord at numerous parties and events. Cook more meals at home using less processed foods and limiting high sodium ingredients such as salt. Among all the fruits and vegetables available right now, the apple is arguably the most universally popular – and versatile. Launched in June 2011, MyPlate replaced MyPyramid as the government's primary food-group symbol.
Naturally, when findings such as those from this recent Italian study hit the headlines, people pay attention.
I am really excited to be able to meet everyone at Bethany and help out in any way that I can.
Exercise itself elevates our core body temperature and with the additional high temperatures, this can lead to heat illness.
Even the air conditioning in a car is sometimes not enough to keep us completely cool when the sun is shining on us.
Even if you don’t feel thirsty, have a water bottle filled and ready so you can sip on it. Before venturing outside, make sure to completely cool down by drinking water, wiping sweat off the skin and resting for 5-10 minutes or more if needed.
Even if exercising in an indoor gym, try to select a time that gives you a better chance of staying as cool as possible.
If you walk by yourself, have you ever wondered how you can get a group together either at work or in your community like Bethany Village to walk with you? Creating a flyer with unique name for the group, having predetermined route information and times and contact people for the group is very important. If you need more information on getting a club started, the American Heart Association has resources to further help you get started.
Current recommendations encourage at least 30 minutes a day of physical activity, either cardiovascular exercise, resistance training, or both 3-5 days a week for a healthy adult. Weight loss, strength, endurance, activity specific exercises; whatever you can think of that will dictate your plan of action. Once you have done this, look at that calendar and find time blocks for at least 30 minutes of exercise on most if not all days of the week. They can help set up a program to meet your time requirements if you are having difficulty doing it yourself.
Madan Kataria, who developed the concept in order to bring the benefits of laughter to his patients. With some editing help from his wife, Linda, also a retired teacher, Jeremy, 69, has devoted mornings over the last two years to writing his memoir, The Waters Always Parted (named from a snippet of dialog in the novel Gilead by Marilynne Robinson). The book’s oversized-type makes it easy to read for those who, like Elinor, have macular degeneration. Are you going to look back several generations or focus more on your immediate family and the recipes they would remember? For more than six decades, the men and women of the Air Force have been models of integrity, service before self and excellence. Residents make new friends, grow physically and mentally, and preserve or improve independence.
And members of Bethany’s championship Wii bowling team are always eager to teach others how to play. In this case, it's important for siblings to talk with each other and come to an agreement on the best course of action for Mom and Dad. Everyone usually has a favorite food or two along with some cherished food memories.My name is Cathy Bourquin and I am a registered dietitian.
So how can you resist temptation to partake in excess or completely ignore good dietary habits? Color and texture also give us clues about whether or not a food is safe to eat.Aroma is also a key component of taste.
The government expert committee that drafted the latest set Dietary Guidelines for Americans coined this acronym to describe the two food ingredients that contribute the most calories and the least nutrition to our diets. It is an easy-to-understand visual featuring a plate divided into four sections: fruits, vegetables, grains and proteins as well as a glass representing low-fat dairy products. Flavanols may benefit the brain as well by helping to improve blood flow or working on the structure of the brain to preserve neurons. Each group drank an assigned amount of a dairy beverage containing cocoa flavanols over an eight-week period. I have been working within senior living communities for the past four years in a fitness and wellness capacity.
It’s important to me to teach about fitness and wellness, create fitness programs to help the individual, and encourage each participant to do the best they can. Just walking from the car to the gym can sap our energy even for the most dedicated exerciser.
The elevated body temperatures also trigger a unique physiologic effect by diverting blood to the skin to cool it. It’s important to pick consistent times through the week and allotting specific days of the week.
Sending out emails, flyers, putting information with pay stubs, using work place specific websites to promote work site wellness, holding meetings, spreading by word of mouth are all ideas to generate interest. We work 40 or more hours a week, have meetings to attend, possibly have children or grandchildren, have errands to run, meals to cook, doctor visits to go to, etc.
The problem for many of us is finding time to make exercise an integral part of our busy lives. I started volunteering in a retirement community when I was 14 years old and I fell in love with the job. First, however, she wants to market The See-Easy Large Print Cookbook to Walmart and local bookstores. It's especially hard for the sibling who lives the farthest distance from Mom and Dad and the other siblings.
You may not be able to balance your diet every day, but over the course of several days about 45% to 65% of calories should come from carbs, about 20% from protein and about 20% to 30% from fat.2. Here are some ideas from various sources and one or two may inspire you to avoid holiday binging:Remember, the holiday season should be enjoyable, and fine food is one of the pleasures of the season. Fruits and vegetables also contain essential vitamins, minerals and fiber that may help protect you from chronic conditions including stroke, cardiovascular diseases and certain cancers. Chemicals in food that dissolve in the air can be detected by the smell receptors in your nose.
Over-consuming SoFAS displaces important nutrients (such as calcium, vitamin D, potassium and beneficial fats like omega-3s) and also raises the risk of obesity, diabetes and heart disease Solid fats, whether from animal products (saturated fat) or from vegetable oil that has been hydrogenated (trans fat), are found in foods ranging from hot dogs to french-fries and ice cream. MyPlate is a great tool for helping people remember what foods they should be eating and how much should be on their plate. The study authors are quick to note that more research is necessary to fully understand the role of cocoa flavanols in health. Prior to this I worked as a Personal Trainer in Kettering for three years at the Trent Center. Each Fitness Center participant will learn how the machines operate and why they are doing the exercises they are doing. This bodily mechanism though takes blood away from the muscles which also increases the heart rate and blood pressure.
If reluctant to start an exercise program, this may be the way to go so that you develop adherence to working out. Making it a point - a conscious effort - to exercise and stay healthy is the best thing you can do.
I spent two afternoons a week with a reclusive resident who was blind, deaf and had insulin-dependent diabetes. In honor of those who served, Bethany will celebrate the birthday of the Air Force on Friday, September 16.
This brother or sister wants to be involved, but feels guilty because it's hard to get home and be present when important decisions are made. Your body needs nourishment throughout your waking hours, but that doesn’t mean you should eat non-stop all day!
Instead of depriving yourself, allow yourself to indulge in foods that make your holiday season meaningful. For example:Many yellow and green vegetables are good sources of phytochemicals that may help prevent age-related macular degeneration, a leading cause of blindness in older people. People who have or are at risk for high blood pressure and heart disease, are 51 or over or are African American should aim for only 1,500 milligrams a day. As you can see, MyPlate is a circle with four colorful sections devoted to fruits, vegetables, grains and protein.
The good news is that a recent study found that the flavanols found in chocolate might help improve memory loss.
Participants who had consumed more of the beverage showed significant improvement in cognitive ability and memory.
In the meantime, savor good-quality chocolate in moderation as part of a well-balanced, calorie-appropriate, nutrition-rich diet. These tips apply to everyone, from residents at Bethany Village to that young runner training for her first marathon.
The higher temperatures can also bring higher humidity levels, which prevent the sweat our bodies create from evaporating increasing body temperatures even more. Picking a walking route, either around work or at a local park, is very important because you need to determine the length and amount of time spent walking. It’s your responsibility to take care of your body so you can have a long, healthy and functionally fit life. The other siblings need to make an effort to keep the out-of-towners involved through phone calls and emails.
Meaningful relationships and activities create pleasurable anticipation, and so does a good meal, especially in the company of others. Aim for three balanced meals a day with small morning, afternoon and evening snacks such as fruit, low-fat yogurt or even a small piece of high-quality dark chocolate. While it’s not that difficult to control how much salt you cook with or sprinkle on food, it is very challenging to avoid salt in the processed foods that make up a great portion of the American diet.
Sugar occurs naturally in some foods including fruits and vegetables, milk and some grains.Nutrition experts recommend that SoFAS account for no more than 5% to 15% of total daily calories. Fruits, vegetables and grains make up three-fourths of the plate; protein is limited to a smaller wedge. Lemon juice is available in a spray bottle, which makes it very convenient to spritz apple slices!Do you have a favorite apple recipe?
I grew up in Kettering, so coming to Bethany has been a little bit of a homecoming since I live in West Chester and previously worked in Cincinnati. The distance of the route can also determine a caloric burn some participants want to achieve.
And make an effort to keep your exercise schedule on track Survey the entire table before you take any food.
This finding doesn’t mean that chocolate lovers can now consume as much of the sweet treat as they want. If you struggle to make exercise a habit, seeing a time and day can serve as a motivational cue. For these people, we strive to provide an alternative meal option best suited to their needs and in compliance with their wishes.When I began working at Bethany 16 years ago, I wanted a flexible part-time job that would allow me to spend some time with my young children.
Carrying extra weight takes energy – and that means less energy for you to do the things you enjoy. Decide what foods are worth eating and what can be ignored, and then stick to that decision. The brain puts together information from taste and smell receptors (along with information about appearance, texture and temperature) to produce an overall flavor sensation.Try this experiment. The American Heart Association recommends no more than 100 calories a day from added sugar for most women and no more than 150 calories a day for most men. From its beginnings as the Wright brothers' testing field, WPAFB has evolved into headquarters for Air Force worldwide logistics, systems development and procurement, aeronautical engineering. Here is what you should know about the latest news on what may be your guilty pleasure – chocolate.
Currently, she consults with organizations serving older adults on issues of aging and strategic planning.
Today Wright Patterson is an almost $60 billion enterprise equivalent to a Fortune 34 company. So regardless of how far away you live, you can still learn about options being considered for your elderly parents.
It is so inspiring to watch people work together to overcome emotional and physical setbacks, to accomplish personal goals and to genuinely enjoy their life.When I am not at work, my husband and I are enjoying our lives in a country setting near Bellbrook, Ohio.
Check the ingredient label on packaged foods to find added sugar, which goes under many names. If you are worried about making time for your family, think about some activities that can involve them. In addition, WPAFB is home to an extensive research laboratory complex, education center and medical center. Use the thumb and forefinger of one hand to pinch off your nose and prevent volatile chemicals in your mouth from reaching the smell receptors in your nose. You can also print these lists.MyPlate also conveys some new advice, based on the 2010 Dietary Guidelines for Americans, which were released earlier this year.
As her 25th anniversary with COA approached, the staff wanted to give Arlene a gift; instead, she asked them to let her think about a way she could give back to them.
Keep your percentage of carbs, protein and fat the same – just reduce the total amount of food you eat. With 200+ options and a variety of convenient packaging to make fruits and vegetables easy to store and easy to serve, there’s bound to be something to please everyone!Will you use these tips this month in your grocery shopping? Find a comfortable spot across the room and focus on people instead of eating.Watch your portion sizes. Replace them with lower-calorie, nutrient-rich vegetables, fruits, whole grains, heart-healthy vegetable oils, and fat-free or low-fat dairy products.Have these tips helped you identify SoFAS in your diet? Comment on your success in cutting back on SoFAS in your daily meals.Click for more information on healthy cooking and eating. Since 1997 (the Air Force’s 50th anniversary year), WPAFB has hosted the official Air Force Marathon on the third Saturday in September. On a positive note, however, many fast food and quick-service places are now offering lower-calorie options.4.
After 10 or 15 seconds, take your hand off your nose, continue chewing the jellybean and breathe normally.
Is it really worth it to give in to short-term enjoyment only to diminish the pleasure of the rest of the celebration?
Can you determine the flavor of the jellybean now?It is estimated that more than 2 million Americans have a smell and taste disorder. She appreciates the value of the Art Center, giving Bethany residents opportunities to create, engage in, and view art, and the friendliness of the Bethany community during her visits.In addition to opportunities in the Cincinnati area, Arlene has displayed her photographs in Boston, Washington, DC, Montana, Great Britain, the Middle East, and Sri Lanka. The marathon course traverses historical places across WPAFB such as the Air Force Institute of Technology and the Wright Brothers Memorial Monument.
Last but not least, remember to enjoy your food and give the positive changes you make time to work. Last year she exhibited in Switzerland at their national aging conference.Arlene hopes that through her art people realize that the emotions attached to aging are universal and powerful. The Air Force Marathon course is certified by the USA Track and Field Association and is a Boston marathon qualifying race. But when chocolate cake is simply a necessity, make your portion small and savor every morsel.How do you feel about the new MyPlate guidelines? People who have lost ability to fully detect flavor may add too much salt or sugar to their food, which is a problem for those with high blood pressure or diabetes.If you or a loved one are experiencing an aged-related loss of taste and smell, ask your doctor for a referral to a registered dietitian who can help you learn to use healthful herbs, spices and other flavor-enhancers. Your doctor can also check your medications and oral and nasal health to determine if they are impairing your ability to smell or taste. Don’t let an impaired sense of taste and smell that can be re-invigorated keep you or a loved one from the flavor of life.
For more information on healthy cooking and eating, click here.Did you try the jellybean test?
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