Maple Knoll Village


Happy Holidays from the Wellness Center!

We would like to encourage you to keep up your fitness endeavors during the holidays. You might have heard rumors that people gain 5-7 pounds over the holidays. Well, the truth of the matter that is much better: it ends up being only 1 pound on average, according to the New England Journal of Medicine. However, the problem with that is that most people do not lose that 1 pound. Therefore, after 10 years of this consistent behavior going unchecked, you are starting to see a problem trend. So while we don’t recommend you stress out trying to lose weight over the holidays, we do hope you set a goal to not gain!

How to do that? Here are some helpful tips:

Try not to treat Thanksgiving and Christmas as a free for all. They happen every year. If you miss something this year, pick it up next year.

Fill up your plate once, concentrate on protein and clean vegetables (sweet potato casserole is a dessert, not a vegetable)

If you host Thanksgiving, make sure there are healthy options, like a green leafy salad, baked or roasted vegetables, like asparagus, sweet potatoes, Brussel sprouts or broccoli.

Choose one small piece of dessert of choice – no need to sample 5 types of pie. If you can get by with just a small bite or two, even better.

Drink lots of water, before during and after dinner.

Avoid high calorie drinks like wine, beer and soda.

You can eat to feel satisfied, not to feel stuffed. But if all that flies out the window, just get back on track the next day. And maybe get in an extra walk or two. And be sure to visit us in the Wellness Center, even if you only have 15 minutes.

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Maple Knoll Outreach Services for Seniors, Let’s Do Lunch: Volunteer with Meals on Wheels

More than 10 million seniors in the United States (that’s 1 in 6) currently face the threat of hunger and 15 million seniors are living alone in isolation. And, each and every day, Meals on Wheels volunteers deliver one million meals to those who need them the most.

Many people know Meals on Wheels as a food delivery service for the homebound. However, what they don’t know is how impactful the moments of contact between the volunteer and the recipient can be. For many seniors, the volunteer who drops off their meal is the only person they will see that day. The delivery isn’t just about nourishment; it’s about a valuable moment of human connection. And in turn, it’s those moments of human connection that make volunteering so rewarding.

We know firsthand that Meals on Wheels clients are some of the country’s most inspirational and interesting people, full of wisdom and stories. Our volunteers have noted time and again that these experiences are what keeps them coming back to Meals on Wheels, and deepens their connection beyond food delivery.

With the senior population projected to double by 2050, Meals on Wheels needs to recruit a whole new wave of volunteers to serve the growing need. Meals on Wheels, which consists of more than 5,000 local programs in virtually every community in America, relies on an army of two million volunteers who deliver meals to seniors in need every day between 11am-1pm. These volunteers are crucial to the well-being of seniors across the country. With the majority of the current volunteer base over the age of 55, there is a real need to encourage and recruit people of all ages to get involved, donate their lunch break and volunteer.

What can you do? You can experience these special moments of human connection right here in Cincinnati by volunteering with Maple Knoll Outreach Services for Seniors. If you can’t stray too far from the office, donate your lunch break and participate in meal delivery close to your work. We have opportunities for volunteers to help by driving a meal to a deserving member of the community. Maple Knoll Outreach Services for Seniors delivers meals on 20 routes a day so drivers are always welcome to join our mission of providing meals to the elderly in our area.

Sign up to volunteer with Maple Knoll Outreach Services for Seniors and start making a difference right here in our local community today. Feel free to visit our website or Facebook page as well as contact Joshua Howard with Maple Knoll Communities at 513-984-1234 with any questions or concerns.

A Maple Knoll Outreach Services volunteer delivers a meal to a client.

A Maple Knoll Outreach Services volunteer delivers a meal to a client.



Celebrate American Heart Health Month!

February is not only the month for Valentine’s- it’s also American Heart Month! Many of us deal with cardiac issues every day. But did you know that heart disease is the leading cause of death in men and women?!

The Center for Disease Control shares that every year about 715,000 Americans have a heart attack. Of these 600,000 people die from heart disease each year. The good news is that heart disease is not only controllable, but also preventable!

Maple Knoll Village has its very own experts regarding heart healthy diets! Lucie Ashton, RD,N,LD has been a Dietitian for 20 years- 15 of those years have been as an employee at Maple Knoll. We talked with Lucie and gathered some tips for a heart healthy diet. They are:

*Watch your portion sizes. For example: a serving of pasta should only be the size of a hockey puck; meat portions should be the size of a deck of cards.
*Eat more fruits and vegetables- fresh or frozen ones are better.
*Select whole grains like whole wheat bread, brown rice, high fiber cereal or oatmeal.
*Limit unhealthy fats and cholesterol by using skim milk, olive oil, canola oil; and by limiting saturated and transfats in your diet.
*Choose low fat protein sources: lean meats, poultry; egg whites or egg substitutes are good.
*Reduce the amount of sodium (salt) in your food! Use herbs, spices and salt substitutes instead.
*Plan ahead- you will do much better with your overall diet if you plan meals out ahead of time
*Allow yourself an occasional “treat” or “cheat”. It can’t be about limiting yourself all the time!

Lucie states that we should avoid eating at buffets/smorgasbords as they typically result in a person overeating to “get their money’s worth”. Also, she recommends limiting donuts, muffins, frozen waffles, biscuits, cakes or items in vending machines. One should also avoid hot dogs and sausages; egg yolks, liver, fried foods and breaded meats as those are counterproductive to a heart-healthy diet. Following these tips is one step towards a healthier heart!



Maple Knoll Warns of Heat Risks with Older Adults

After the winter that Cincinnati had we all are wanting to enjoy this nice weather! But did you know that summer heat kills more than any other type of weather?

It is also predicted that this summer’s temperatures will be higher than normal for Cincinnati. A federal study found that 40% of heat related deaths were in people aged 65 and older. In fact, the elderly have an increased risk for heat related problems such as dehydration, heat exhaustion, and heat stroke. There are many reasons this occurs such as the older body holds far less water than a younger one. The elderly have decreased thirst recognition and ability to sense temperature changes. Medicines can interfere with the ability to sweat which cools and individual off. Medicines also can increase urination which deplete fluids in the body.

Maple Knoll Village, a nonprofit continuing care retirement community in Springdale, knows how important it is to be informed on heat risks. Maple Knoll Risk Management Director Karen Pendleton even touched base with us to share some tips and things to look for this summer. Some common symptoms of dehydration include headache, dizziness, dry mouth, and sunken eyes. Those experiencing heat exhaustion often have muscle cramps, low blood pressure, rapid pulse and nausea. If someone is having a heat stroke they often have a body temperature of 104 or high, they could be having seizures, or loss of consciousness that could potentially lead to death.

To avoid these issues Karen recommends drinking plenty of water and always having water with you, stay in cool areas (such as your home, local mall, senior center, etc.), sit in front of a fan, mist yourself with water, save chores for later in the day as it is cooler, keep house shades and blinds closed, eat lighter meals and check in with family members regularly. If you are caring for an older loved one please check in with them frequently.
If someone is already experiencing these issues then take them to a cool area immediately. Loosen or remove clothing to help cool them and apply cold compresses to their neck, armpits and groin. Provide plenty of fluids and seek medical attention if necessary.

We encourage everyone to stay cool this summer! If you have questions on additional ways to stay safe during the summer months or on Maple Knoll Village please call 513.782.2423.



Heart Healthy Tips From Maple Knoll

for newsletterFebruary is not only the month for Valentine’s- it’s also American Heart Month!

Many of us take care of residents with cardiac issues every day. Perhaps we have cardiac issues of our own.

But did you know that heart disease is the leading cause of death in men and women?!
The CDC lists the following statistics on it’s website:
• Every year about 715,000 Americans have a heart attack.
• 600,000 people die from heart disease each year
The good news is this: heart disease is not only controllable, but also preventable!

We have our very own expert here at MKV regarding heart healthy diets! Lucie Ashton, RD,N,LD has been a Dietitian for 20 years- 15 of those years have been as an employee at Maple Knoll. She is certified in Adult Weight Management and she was excited to hare her knowledge for this article.
Here are Lucie’s tips on a heart healthy diet:
1. Watch your portion sizes. Example- a serving of pasta should only be the size of a hockey puck; meat portions should be the size of a deck of cards.
2. eat more fruits and vegetables- fresh or frozen ones are better.
3. Select whole grains like whole wheat bread, brown rice, high fiber cereal or oatmeal.
4. Limit unhealthy fats and cholesterol by using skim milk, olive oil, canola oil; and by limiting saturated and transfats in your diet.
5. Choose low fat protein sources: lean meats, poultry; egg whites or egg substitutes are good.
6. Reduce the amount of sodium (salt) in your food! Use herbs, spices and salt substitutes instead.
7. Plan ahead- you will do much better with your overall diet if you plan meals out ahead of time, versus making decisions at the last minute
8. Allow yourself an occasional “treat” or “cheat”. It can’t be about limiting yourself all the time!

So what food items should we try to avoid?
Lucie states that we should avoid eating at buffets/smorgasbords as they typically result in a person overeating to “get their money’s worth”. Also, she recommends limiting donuts, muffins, frozen waffles, biscuits, cakes or items in vending machines. One should also avoid hot dogs and sausages; egg yolks, liver, fried foods and breaded meats as those are counterproductive to a heart-healthy diet. Following these tips is one step towards a healthier heart!

Another option to help us improve our hearth health is our on-site Wellness Center. Jon Williamson is the manager of the Wellness Center and has Bachelor’s degrees in both Physical Education and recreation Management. According to Jon, the Wellness Center is open to employees 24 hours a day for a small fee of $8.32 per pay period. Are you aware that the Center offers circuit training, Nu Step, Ellipitical and treadmill equipment? They also have the new addition of a Spin Bike! Another offering at the Wellness Center is the Active Trax which, according to Jon is is like having a “trainer in a box”. The employee can plug in their personal training goals and track their progress. We currently have about 18 employees using the Wellness Center. So if you’re looking for a new option for getting healthy in 2014- come on over and see Jon.

Look for more information in next month’s newsletter from these MKV experts on nutrition and weight loss!



Celebrate Active Aging Week at The Hemsworth Wellness Center

The Hemsworth Wellness Center, on the campus of Maple Knoll Village, encourages active aging not only this week but every week of the year. The Hemsworth Wellness Center is a Wellness Center that prides itself on enhancing the quality of life for older adults by increasing independence and the ability to perform activities of daily living. For years many people in the community believed that The Hemsworth Wellness Center was only open to Maple Knoll employees and residents. With the expansion and addition of recent programs it is becoming more and more evident that one of Maple Knoll’s best kept secrets is out!
Now over 400 members come to The Hemsworth Wellness Center daily to utilize the warm water pool, one-on-one training with a staff member, exercise classes or to simply use the numerous equipment options available to them. The warm water aquatics program with a 20×60 pool at Maple Knoll is a focal point of the Wellness Center. The personally guided warm water exercises give you the option of swimming or walking laps, floating or exercising on your own, or even participating in a guided class. Which ever you decided do not forget to save time for the whirlpool or sauna afterwards!

Another important part of the Wellness Center is the offering of various classes, both on land and water, which will help with improvement in range of motion, muscular strengthening, cardiovascular conditioning and endurance. The Hemsworth Wellness Center is also proud to now offer SilverSneakers to its members and those in the community! SilverSneakers is a program that works with your healthcare provider to provide a free membership to The Hemsworth Wellness Center. This is offered to certain individuals who are eligible for Medicare or to group retirees.
The Hemsworth Wellness Center differs from other gyms because as soon you join a staff member will work with you to ensure that your individual goals and interests are met at a safe and healthy level at no additional cost. The staff members at The Wellness Center include: Exercise Physiologists and Fitness Specialists, Personal Trainers, Aquatic Instructors, Aquatic Massage Facilitators, Massage Therapists, Yoga Instructors, and Guest Presenters. The staff, facilities and programs are all geared to help you make positive changes within your life.

To learn more about SilverSneakers or The Hemsworth Wellness Center please call (513)782-4340. It won’t take long for you to have fun, get strong and live the life you want to live!silver sneakers



Salt & Sodium- 10 tips to cut back
July 5, 2011, 7:11 pm
Filed under: wellness | Tags:

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.