Show your heart you really care with 7 heart healthy foods.
February is Heart Health month. You can help fight cardiovascular disease by adding foods to your diet that are rich in vitamins, nutrients and Omega 3s. Select plenty of fruits and vegetables and other items that remain true to their natural state. Eat more “whole-foods” and less processed ones.
Take kindness to heart by adding the following foods to your everyday diet.
Oatmeal – A great way to start your day, oatmeal is full of omega 3 fatty acids and is rich in fiber to help lower bad cholesterol (LDL). Top it off with berries or bananas and for a heart healthy treat, try some oatmeal cookies.
Tuna – This fatty fish is a rich source of heart healthy omega 3, high in protein, B-vitamins and nutrients that help the body produce red blood cells. If you’re buying canned tuna, select the variety packaged in water, not oil. Also, mixing tuna with high fat mayonnaise can cancel out the health benefits.
Blueberries – A tiny gem packed with anti-inflammatories that help reduce the risk of heart disease. Blueberries contain anthocyanins, the antioxidant responsible for their dark blue color and they’re loaded with fiber. The best part is, you can get blueberries year-round.
Spinach – Essential to muscle strength, spinach has co-enzyme Q10 to help keep the heart muscle strong. It also contains lutein, an antioxidant known to prevent or reduce hardening of the arteries. Consider swapping out iceberg lettuce with this green leafy dynamo.
Almonds – All nuts are loaded with good fat (poly and monounsaturated) but almonds are nutritionally dense, giving you more benefit with fewer calories. Great as a snack or salad topper, almonds can help reduce cholesterol.
Black Beans – An abundant source of soluble fiber, black beans also contain a wide variety of both antioxidants and anti-inflammatories to help fight heart disease and high cholesterol. The weather is just right for some black bean chili.
Brown rice – If you’re eating white rice, consider replacing it with brown. The bran is kept intact with brown rice, giving you a healthy dose of fiber and it’s the only form of the grain that has Vitamin E.
Happy 2012! If getting to the gym more often is part of your New Year’s resolution, but you dread the idea of going nowhere fast on a treadmill, then try something different. One of the keys to a successful fitness routine is to make sure it’s not routine.
In fact, you’ll have better results if you mix it up by adding strength and flexibility to your cardio workouts. An exercise class can do just that. Here are some ideas that will take you beyond the treadmill and help fight fitness boredom.
1. Do a morning stretch. Start your day off with Flex & Firm, a class inspired by Yoga that targets your core by using standing and floor stretching as well as the use of a stability ball for strength and toning.
2. Travel the circuit. Flex your muscles using the resistance machines in the fitness room in a group setting. The Circuit incorporates all of the upper body and lower body machines along with various exercises utilizing dumbbells and other accessories.
3. Just add water. Nothing is more refreshing than a workout in the pool and Aqua Aerobics gets you motivated with cardio plus resistance training. For something a little more relaxing, try Ai Chi, a water-based, relaxation progression class that combines deep breathing with slow broad movements.
4. Become more social. Exercising in a group builds camaraderie, holds us accountable and keeps us motivated. Plus it’s fun when you’re with friends! Water Volleyball at Maple Knoll is a great way to be active and social at the same time.
5. Start dancing! Zumba anyone? Dance your worries away with Zumba Fitness. This class uses high energy and motivating music with unique moves and combinations. It is based on the principle that a workout should be “fun and easy to do” allowing you stick to the Zumba Fitness program and achieve long-term health benefits.
Fact: Thinking about going to the gym burns between 0 and 0 calories!
This year, add an exercise class to your fitness routine. Contact the Hemsworth Wellness Center on the campus of Maple Knoll Village at 513.782.4340 for more information.
Filed under: caregivers, older adults, Resident Life, Resources | Tags: caregiver, holidays, stress
Today, most older adults are vibrant and full of energy, but the holidays can be stressful for every one:
1. Set realistic goals
We know visiting family and friends is always on the to-do list during the holiday season, but traveling and meeting with people all day can be physically and mentally exhausting. Make sure to schedule ample rest time throughout and allow for plenty of transportation time in between visits so that there’s no rushing around to see last-minute guests.
2. Keep set schedules
If your senior parent or friend is used to waking up at a certain time, eating at a certain time and going to bed at a certain time, make sure to respect those schedules. Staying up later to accommodate family visits or having to eat later in the evening because of a difference in meal times can be difficult and stressful for a senior to acclimate to, so make sure you know beforehand what their schedule is like.
3. Keep expenses to a minimum
Many older adults are on fixed incomes, so keeping costs low can help ease any financial stress associated with the holidays. Travel, gifts and food can all start to take their toll on the checkbook, so make sure to create a realistic budget and stick to it.
4. Plan appropriate activities
A six-hour shopping trip may not be the best idea for a senior who has difficulty walking or standing for long periods of time. If these types of activities are unavoidable, make sure that a walker or wheelchair is available to make activities easier and more comfortable. Many seniors have circulatory problems or other illnesses that can make standing for long periods difficult.
5. Keep friends or family around
Along with the fun and happy aspects of holidays comes sadness for many older adults – especially those who’ve lost loved ones. Be sure not to be isolated.
Finally, Unfortunately…50% of the seniors over the age of 80 suffer from Alzheimer’s disease…holidays are very stressful for people with memory issues…if you are planning a large family event encourage relatives to wear name tags, it can be very intimidating for people who can not remember a relatives name. Long term memory is usually intact, so this is a wonderful time to go down, “Memory Lane” and share old pictures.
Finally, encourage seniors, as we do at THE KNOLLS, to “LIVE LIFE”
Filed under: caregivers, older adults, Resident Life | Tags: caregiver, holidays, older adults
Today, most older adults are vibrant and full of energy, but the holidays can be stressful for every one:
1. Set realistic goals
We know visiting family and friends is always on the to-do list during the holiday season, but traveling and meeting with people all day can be physically and mentally exhausting. Make sure to schedule ample rest time throughout and allow for plenty of transportation time in between visits so that there’s no rushing around to see last-minute guests.
2. Keep set schedules
If your senior parent or friend is used to waking up at a certain time, eating at a certain time and going to bed at a certain time, make sure to respect those schedules. Staying up later to accommodate family visits or having to eat later in the evening because of a difference in meal times can be difficult and stressful for a senior to acclimate to, so make sure you know beforehand what their schedule is like.
3. Keep expenses to a minimum
Many older adults are on fixed incomes, so keeping costs low can help ease any financial stress associated with the holidays. Travel, gifts and food can all start to take their toll on the checkbook, so make sure to create a realistic budget and stick to it.
4. Plan appropriate activities
A six-hour shopping trip may not be the best idea for a senior who has difficulty walking or standing for long periods of time. If these types of activities are unavoidable, make sure that a walker or wheelchair is available to make activities easier and more comfortable. Many seniors have circulatory problems or other illnesses that can make standing for long periods difficult.
5. Keep friends or family around
Along with the fun and happy aspects of holidays comes sadness for many older adults – especially those who’ve lost loved ones. Be sure not to be isolated.
Finally, Unfortunately…50% of the seniors over the age of 80 suffer from Alzheimer’s disease…holidays are very stressful for people with memory issues…if you are planning a large family event encourage relatives to wear name tags, it can be very intimidating for people who can not remember a relatives name. Long term memory is usually intact, so this is a wonderful time to go down, “Memory Lane” and share old pictures.
Finally, encourage seniors, as we do at MAPLE KNOLL, to “LIVE LIFE”
Filed under: benefits, child center, intergenerational programs, Resident Life | Tags: intergenerational program, Resident Life
For years the term intergenerational program has been buzzing around retirement and nursing homes across the county. What is an Intergenerational program and who does it benefit? The National Council on Aging defines “intergenerational programs” as “activities or programs that increase cooperation, interaction or exchange between any two generations. They involve the sharing of skills, knowledge, or experience between old and young.”
These programs offer benefits to individuals from every generation as they offer mentoring relationships. “Creating an age-integrated community leads to a healthy community, where the strengths of one generation meet the needs of another. All generations grow in an appreciation for cultural heritages, traditions, histories and values” (IntergenerationDay.org, 2008).
The goal of Maple Knoll Child Center’s intergenerational program is to provide meaningful and continual relationships, experiences and activities that are mutually beneficial and developmentally appropriate for both young and older person involved.
A pre-school in a nursing home is a perfect fit. Many of the senior’s and children’s psychosocial needs are complementary. Some of these needs can be met when seniors and children come together and share experiences.
Older adults have a need to nurture and children need to be nurtured. Children have a need to learn and older adults have the need to teach. Older adults want to share cultural customs and children are just beginning to develop their cultural identity. Older adults want to leave a legacy and children have a need to be connected to a previous generation.
One of the benefits of my job is facilitating the intergenerational activities between the children of Maple Knoll Child Center and the residents of Maple Knoll Village. I get to witness the joy on the Resident’s faces as the children greet them with a smile and a hug, I hear he laughter that fills the area during one of our activities and see many smiles and ‘high-fives’ as a small group of residents and children successfully complete a puzzle.
The children are a special part of the Resident’s life at Maple Knoll. A resident said, “Nobody likes to get old and as you do, you miss children. And some of these children don’t have grandparents and I’m a grandparent to them in a way that is satisfying. It’s wonderful to be around little people; they’re loving and get so close to you.”
Bertha Smiley, who volunteered at the Child Center for 4 1/2 years before her death at the age of 102, noticed a young boy standing by himself looking sad and invited him to look at a book. “No”, he said. She asked if she could play a matching game with him. “No”, he said, “I just want to sit on your lap.” And Bertha recalled, “And so he came and sat on my lap and we held each other. And I went to bed that night feeling like that day was worthwhile.”
Children benefit from Intergenerational Programs in many ways, including the promotion of personal relationship with elders and positive attitudes toward the aging. Intergenerational programs help young children develop empathy and give them a concrete understanding of physical disabilities.
Intergenerational programs offer many benefits for the resident of the village: the children help to reduce the felling of isolation and loneliness through social contact, it offers the residents opportunities to share a lifetime of experience and improves self-esteem.
So who benefits from Intergenerational Programs? Why everyone of course!
For more information, please contact Meri Fox, director of the Maple Knoll Child Center at mfox@mkcommunities.org
Filed under: caregivers, medicaid, Resources | Tags: medicaid, ohio state budget
In an April post, I mentioned the proposed budget cuts for the state of Ohio and how it could produce losses for Maple Knoll Village amounting to $4 million over a two-year period. Now it’s July and we have a new state budget that comes with good news and bad news.
• Discontinued outsourcing therapy and hired in-house therapists
• Discontinued the SeniorFitness program and hired in-house instructors for the Wellness Center
• Outsourced some MKC billing functions
• Implemented 12-hour shifts for STNA’s, LPN’s and RN’s in Bodmann Pavilion
• Made staffing changes through attrition and repositioning
• Awarded new groundskeeping service to the lowest bidder
• Converted available space into two additional apartments in Breese Manor Assisted Living
• Contracted with OneSource Employee Management, LLC, a Professional Employer Organization (PEO) in order to combat Ohio’s expensive workers compensation system
Thank you,
Jim Formal
President and CEO, Maple Knoll Communities
Salt is America’s favorite food ingredient. Salt is used both in processed foods and home cooking. Americans consume about 2 to 4 teaspoons of salt a day. According to the 2005 Dietary Guidelines for Americans, healthy adults should have no more than 2,300 mg (or about 1 teaspoon) of sodium a day from all sources. Sodium plays a role in hypertension (or “high blood pressure”) development in many individuals. Cutting back on salt and sodium is a good idea for everybody, even kids.
Skip the salt
Table salt (sodium chloride) is approximately 40% sodium. Just skip adding salt when cooking. Keep salt off the kitchen counter and the dinner table.
Read the label
Use the Nutrition Facts label and the ingredients
statement to find foods lower in sodium. Look for foods labeled “low sodium” or “reduced sodium.” Foods with less than 140 mg sodium per serving can be labeled as low-sodium foods.
Learn the lingo
Besides “salt,” sodium comes in a range of forms.
When reading ingredient statements, look for: sodium benzoate, sodium nitrite, sodium ascorbate, etc. Limit sodium and salt in food.
Ask for low-sodium foods where you eat out or shop
Ask for what you want. The marketplace is changing and supermarkets and food manufacturers want to sell healthier foods. Many restaurants will prepare low-sodium foods at your request and will serve sauces and salad dressings on the side so you can use less. The more you make your low sodium demands known, the greater the chance that food companies will change their recipes.
Pay attention to the condiments and seasonings you use
Some seasonings are just about as high in sodium as regular table salt. So, instead of onion salt, use onion powder or replace garlic salt with fresh garlic. Limit the amount of brined or pickled foods. Buy low-sodium soy sauce. Use only a sprinkling of flavoring packets instead of the entire packet.
Enjoy full-flavored, home-prepared foods
Use herbs and spices to flavor foods. Preparing your
own foods allows you to control the amount of sodium you eat. Make your own salad dressings with herb mixes instead of buying pre-packed ones.
Fill up on foods naturally low in sodium
Eat plenty of fruits, vegetables, and cooked dry beans and lentils. Many Americans need to eat 3 cups—and for some people up to a total of 6 cups—of fruits and
vegetables each day, depending on the amount of calories needed. Go to MyPyramid.gov to find out the amount of fruits and vegetables YOU need.
Learn to enjoy the natural taste of foods
Savor the flavor of simply prepared foods. Try cutting back on salt little by little—and pay attention to the natural tastes and textures of various foods.
For more information on being healthy contact the Hemsworth Wellness Center at 513.782.4340 and ask for Jon Williamson, Wellness Center Director.
Adopting a healthy lifestyle requires a commitment to making decisions and taking actions that are for the benefit of your mental, physical and emotional being. Moving towards a healthier you do not have to mean a full overhaul of your life. Instead, gradually bring about change by incorporating small habits into your day.
Manage Your Stress
While stress is a natural bodily function, too much stress can lead to serious health problems. The first step to creating effective stress management tools is to identify your stress triggers. Jobs, personal relationships and money can all contribute to stress. Examples of relaxation techniques include breathing exercises, meditation and physical exercise. No matter what the technique, the key is choosing something that is relaxing and helpful to you. Once you determine your technique, use it whenever stress arises.
Practiced Balanced Eating and Moderation
When it comes to food and healthy living, it is easy to focus on specific food groups and labeling some foods “good” and others “bad. Balance requires eating foods from all five major food groups: fruits, vegetables, protein, grains and dairy. For example, do not limit yourself to eating carrots to meet your vegetable intake. Instead, make a salad that includes a variety of vegetables such as carrots, cucumbers, romaine lettuce, olives, avocado and tomatoes.
Moderation requires making a habit of not overeating. Eat only when you are truly hungry and stop when you are full. Enjoy the foods you love such as desserts and chips; however, enjoy these foods in small portions and make healthier options the majority of your meals.
Think Positively
When it comes to living a healthy lifestyle, your mind plays an important role. Making a conscious decision and taking action to think positively can improve your health. According to Mayo Clinic, possible health benefits of positive thinking may include: increased life span; lower stress levels and rates of depression; greater resistance to the common cold; better physical and mental well-being; reduced risk of cardiovascular disease; and better coping skills. Make the decision to think positively each day. Look for the humor in everyday situations; surround yourself with positive people; and constantly encourage yourself with positive words and affirmations.
Stay Hydrated
The majority of the human body is composed of water. It comes as no surprise that water is a key component to health. Your body needs water to digest food, create perspiration and for normal cell function. Drinking water does not have to constitute your sole source of water. Your body can also pull water from any food or drink that contains water, such as juice, vegetables and fruit. Accordingly, make sure your body is well hydrated by consuming foods that contain water and drinking water several times a day. Do not wait until you are thirsty to drink. Instead, keep water on hand and take drinks throughout the day as you think about it. Keep extra water on hand when you are performing physical activities and on warm days.
The Hemsworth Wellness Center on the campus of Maple Knoll Village is always ready to help older adults with fitness, nutrition and changes to lifestyle to help make healthier adults.
Jon Paul Williamson-Hemsworth Wellness Center Director
With summer upon us, many care givers will choose to take a vacation, leaving older parents on their own. Here are a few simple steps to make planning, and enjoying, vacation a little easier!
1. Arrange with a friend or neighbor to take your place and be the local emergency contact or someone to run errands if needed.
- Make sure your parents have their phone numbers.
- Make sure your friends have extra house keys, car keys etc. for your parents.
2. Stock up on the things your parents need you to run errands for. Even if they still drive, you can make sure they are not making too many trips.
- Make sure their prescriptions are filled.
- Groceries
3. If you normally help with chores such as yard work or heavy housekeeping, have that completed before you leave or hire someone to fill in. They might try to tackle jobs that are dangerous for them while you are gone. Make sure their car is in good repair, not going to have flat tires while you are out-of-town. Make sure they also have a list of numbers to call for any household problems, plumbers, a handyman, mechanic.
4. Leave your vacation itinerary, contact phone numbers, with your parents and the friend that is helping out. Their physician’s number, pharmacy, medical POA, and insurance information should also be available. Remember to take all of this information with you too in case you are case-managing on the road.
5. If your parents are frail and you normally make a daily visit, arrange for someone else to do this. If there is not family or friends nearby, hire a nursing agency to do this daily while you are away.
Most importantly…enjoy a well deserved break!
(from the Maple Knoll Communities Development Department)
Estate planning has its own special vocabulary. Here are five terms to test your knowledge and educate you on these popular, but confusing terms.They are presented within statements which are either true or false.
True or False:
1. If you reside in one state (i.e. Ohio) and die in another (i.e. Florida), you are said to die “intestate”.
2. “Probate” refers to a deceased person who failed to leave anything to charity in his or her will.
3. A “decedent” is a person who dies without a will.
4. “Inter vivos” refers to a will that is interrelated with one’s life insurance policy.
5. Before an attorney can properly draft a will, he or she must make several “bequests” to obtain needed information.
If you answered all the questions as “false”, you were absolutely correct. “Intestate” refers to a person who dies without a will, no matter where he/she resides. “Probate” is the court-directed process of settling a deceased person’s estate. “Decedent” is any person referred to who is dead. “Inter vivos” simply means something that is established during one’s life. “Bequest” refers to any gift made by will.
