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Printed on recycled paper Volume 31 | Issue 1

January 2021

How To Lose The “Quarantine 15” pg 8

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Table of Contents

FEATURES

6 New Year Nutrition 9 Free Public Senior Fitness Classes

12 Savvy Senior – Is Social Security Income Taxable?

COLUMNS 3 Shannon Wagers 13 Prescription For A Better Life – Dr. Barry Ramo 14 Herb Doc 15 The Doc Is In – Dr. Muraida

EVERY MONTH 10 Classifieds 11 Crossword

The Strait Of Anián: A Shortcut To Nowhere By Shannon Wagers

n our modern world there are few, if any, geographical mysteries. The entire surface of the globe has been accurately mapped, and even the contours of the ocean beds have been traced out. GPS devices can tell us our precise location to within a few meters at the touch of a button. So, it’s difficult to imagine a time when nobody knew very clearly where anything was. But that was exactly the case throughout most of human history, even in the Age of Discovery, roughly from the late 15th century, well into the 18th. The navigational instruments of the day were crude. The magnetic compass, brought to Europe from China around the year 1200, was a boon to mariners. However, magnetic declination, which can cause compass readings to vary by several degrees from true north, was still poorly understood. Latitude could be determined fairly easily by a variety of methods, but finding longitude was trickier. It wasn’t until the marine chronometer was perfected in the late 18th century that longitude could be determined with consistent accuracy. Consequently, the size and shape of continents, as depicted on maps of the period, were often grossly distorted. Even worse, mapmakers were in the habit of filling unexplored lands with geographic features whose existence was more speculative than real. One of these was the mythical Strait of Anián, which was supposed to connect the Atlantic and Pacific oceans. It lay somewhere in North America, but Francisco Vasquez de Coronado’s reconnaissance of the Southwest in 1540, and other probings of the continent by Spanish explorers, had failed to discover it. Nevertheless, few 16th century Spaniards doubted its existence. There were even some who claimed to have sailed through it, just as there are people today who claim to have been abducted by aliens and taken for rides in flying saucers.

In 1579, the English privateer Francis Drake sailed up the west coast of South America, raiding as he went. Off Peru he plundered a Spanish treasure ship, easily outdistanced pursuing Spanish vessels, and was last seen off the Mexican coast heading northwest toward Baja California. Seventeen months later he reappeared in England, his ship, the Golden Hind, bursting at the seams with captured Spanish silver and gold. Drake had circumnavigated the globe, the first Englishman to do so, for which Queen Elizabeth I knighted him. Or had he? To some Spaniards this seemed a suspiciously short time to have completed such a long and hazardous voyage. Had el Draque, as he was known in Spain, secretly discovered the elusive Strait of Anián and returned to England that way? The possibility was alarming, since the first nation to lay claim to the strait would gain enormous military and commercial advantages over its colonial rivals. It was this concern, in part, that spurred renewed interest in establishing a Spanish outpost in the region visited by Coronado, which by the 1580s had come to be called New Mexico, as a buffer against any incursion from the north. When Don Juan de Oñate was awarded the contract to lead the colonizing expedition, one of the stipulations was that he make an effort to find the strait. Another was that he locate a suitable port on the “South Sea” (i.e., the Pacific Ocean) from which the colony could be supplied—another indication of how imperfectly the geography of the region was understood, since the nearest “port,” on the Gulf of California, is more than six hundred miles from Santa Fe. Eventually Oñate did make it to the mouth of the Colorado River, where it empties into the gulf, and with great pomp and ceremony took possession of it for Spain. His search for the Strait of Anián, needless to say, was unsuccessful.

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January 2021

Ask A Health Care Professional Wei-Ann Bay, M.D., Chief Medical Officer, Blue Cross and Blue Shield of New Mexico

he words “advanced planning” can mean different things depending on the context. If the topic is about finances, it means safeguarding one’s net worth. If it’s about traveling, it means lining up accommodations at your destination or making reservations to ensure a spot at popular restaurants and sights. Advanced planning is also applicable to one’s health. This is called life planning. What does life planning mean? Life planning allows a person to make their care preference and health care wishes known. This is done before a medical crisis or serious illness occurs. This advanced planning guarantees that when the time comes, the care provided is based on your decisions and with your input.

When should I develop a life plan? Life planning should be done at all stages of life to avoid a situation where your wishes are not known. The planning should be revised when your situation changes.

Ideally life planning starts when one is healthy. The discussion of life planning is not an easy one to have, and many find it an unpleasant topic, understandably. However, it is an important discussion, especially since studies show that the experiences of most seriously ill and dying people and their families are the opposite of what they want, which is to die at home, have pain controlled, be treated as a whole person, have wishes known and honored, and know that family and friends will be cared for. Even young people should discuss and consider life planning in case of an accident or trauma. The objective is to involve the

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person in deciding what care is right for them and for their wishes to be respected. What should I think about when developing a life plan? Think about what is important to you. What makes your life worth living? How would you like to live your life if you had a serious or terminal illness?

Your culture and religious beliefs can play a major role. These beliefs can impact your response to treatment plans or approach to an illness. Do your beliefs support individualism or family responsibility when it comes to end-of-life decisions? Who would you want to make the decisions for you? This person may or may not be a family member. The decision maker you select is someone who knows your preferences, can be a strong advocate for your wishes and desires, lives nearby you or can be generally available, and is willing to be your decision maker. Having a conversation with your family, friends and your health care provider is also important. You will want to be thoughtful and consider such things as being on a ventilator with a breathing tube, being fed through a tube, or getting CPR (cardiopulmonary resuscitation). These conversations along with further reading or research can help you make the best decisions for you. How do I document my life plan, and who should know about my life plan? After you’ve reflected and had the necessary conversations about life planning, the next step is to document your life plan. Having a simple statement is not good enough. There are two major types of directives: a living will or medical directive, or durable powers of attorney for health

care. It’s important to understand your state laws and regulations and to choose the correct form. The forms may be available on the internet or from your attorney. To make it official, the forms usually require notarization. For New Mexicans, advanced planning information and the medical directive form can be found at www.nmmost.org. MOST stands for Medical Orders for Scope of Treatment. Once the forms are completed, they should be shared with all who need to know. These life planning documents should not be stored away but instead kept readily available. These documents should be shared with your health care provider and always be included in your chart when you are hospitalized. Take the necessary steps today to ensure your life plan is in place. If you have a health question that you would like to be considered in Ask a Health Care Professional, please email AskHealthcareProfessional@ bcsbsnm.com. BCBSNM will select questions that may appear. Questions will not be personally answered. The opinions expressed in this column are solely those of the author and not necessarily those of BCBSNM. This column is not intended to be a substitute for professional medical care.

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January 2021

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Spotting The Signs: Loneliness And Isolation In Older Adults

hile the holiday season can be a busy and hectic time for many, it presents the perfect opportunity to reconnect with family and friends. But with the presence of COVID-19, holiday plans may look different this year as many families host virtual celebrations or small gatherings with increased safety measures. Regardless of how the holidays are celebrated, they are still an ideal time to check in on the health and wellbeing of older loved ones, especially during this particularly isolating time. Even though many of us may not see our loved ones in person over the holidays, virtual platforms are making it easier than ever to stay connected. While not being able to come together to celebrate holidays and major life milestones isn’t new for 2020, the impacts of isolation and loneliness are still very real, particularly for the aging population. As social distancing remains necessary to slow the spread of COVID-19, many are feeling the effects on their physical and mental health. In fact, earlier this year more than half of older adults (56 percent) reported feeling isolated from others compared to 27 percent in 2018, according to the University of Michigan National Poll on Healthy Aging. “The rise in feelings of loneliness and isolation in older adults over the last several months is alarming,” says Lakelyn Hogan, Ph.D., gerontologist and caregiver advocate for Home Instead®. “While home remains the safest place for seniors this holiday season, it’ll be more important than ever to stay connected with your loved ones and pay close attention to any changes to their personality or behavior.” So whether you are celebrating the holidays virtually or practicing a socially distant get-together, here are a few signs that could indicate that your loved one may be experiencing the effects of this crisis and could benefit from a helping hand and more consistent companionship: Lack of Communication. Have they lost interest in socializing, either virtually or in person? Do they repeat themselves or struggle to find the right words? Do they forget what they are saying mid-sentence? Varying Moods. Have you noticed any recent changes in their attitude? Do they seem easily flustered or

unusually sad? Are they leaving voicemails or sending text messages that seem out of the ordinary? Changes in Appearance. Do their clothes seem rumpled or unwashed? Is their hair unkempt? Have they gained or lost a noticeable amount of weight? Difficulty Concentrating. Do they seem disengaged or restless? Are they having difficulty keeping up with conversations? Do they appear to have trouble hearing or ask for details to be repeated? Memory Loss. Are they having difficulty remembering names of family and friends? Have they forgotten recent events? Do they seem confused or overwhelmed? Acknowledging these signs may be difficult for both family members and older adults, but accepting that your

loved one may need additional help early on will increase the likelihood they can continue to age safely and comfortably in their home for years to come. For additional tips or to learn more about temporary or longterm care options, contact your local Home Instead office or visit www.homeinstead.com. (NewsUSA)

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January 2021

New Year Nutrition

Take on 2021 with a sustainable, low-carb eating plan

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Vegetarian Ramen Zoodle Bowls Recipe courtesy of “The Atkins 100 Eating Solution” Total time: 30 minutes Servings: 4 • 4 large eggs • ice water • 2 cups fresh water • 1 quart vegetable broth • 5 ounces (3 cups) broccoli florets, cut into bite-size pieces • 10 ounces (4 cups) spiralized zucchini • 5 ounces (5 packed cups) baby spinach • 1 tablespoon, plus 2 teaspoons, white miso paste • 1/4 teaspoon kosher salt, plus additional, to taste, divided • 1 tablespoon toasted sesame oil, plus additional for garnish, to taste • 2 cups mung bean sprouts, for garnish • chili garlic sauce, for garnish

In large saucepan of gently boiling water, cook eggs 7 minutes then transfer to bowl of ice water. Drain cooking water from saucepan then add broth and fresh water. Bring to simmer over medium-high heat. Add broccoli and cook 3 minutes then add zucchini and spinach. Continue cooking until spinach is wilted and zucchini is crisp-tender, 2-3 minutes. Remove from heat. Ladle about 1/2 cup broth from saucepan into small bowl. Add miso paste and 1/4 teaspoon salt; whisk to combine. Return mixture to soup, add sesame oil and stir to combine. Add additional salt, to taste. Cover to keep warm. Remove eggs from ice bath; peel then cut in half lengthwise. Ladle 2 cups soup into four serving bowls. Top each portion with one egg and 1/2 cup sprouts. Drizzle with chili garlic sauce and additional sesame oil, to taste. Top each serving with 1/4 cup shredded carrot and 1 tablespoon crushed peanuts. Nutritional information per serving: 10 grams net carbs; 17 grams total carbs; 7 grams fiber; 16 grams protein; 13 grams fat; 253 calories.

T C AT N O C

These recipes for Vegetarian Ramen Zoodle Bowls and Broccolini and Bacon Egg Bites from Atkins offer better-for-you options that fit within a low-carb lifestyle that can help you eat right and make smarter choices in your kitchen. Each option offers a balanced approach to eating comprised of high-fiber carbohydrates, optimal protein and healthy fats. Plus, they’re easily personalized, allowing each recipe to help you meet your goals regardless of what eating plan you’re following and whether you’re looking to achieve weight loss, maintain your weight or achieve optimal health.

• 1 cup shredded raw carrot, for garnish • 4 tablespoons crushed peanuts, for garnish

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New Year Nutrition (cont.) (continued from previous page)

• 1 tablespoon lemon juice • 1 tablespoon extra-virgin olive oil • freshly ground black pepper, to taste • 1cup fresh blueberries Preheat oven to 350 F. Lightly coat eight silicone egg-bite mold cups or eight cups of standard nonstick muffin tin with nonstick cooking spray and set in large baking pan. In large nonstick skillet, cook bacon over medium heat until golden, about 5 minutes per side. Transfer to paper towel-lined plate to drain. Chop bacon into small pieces. In blender, puree eggs, cream cheese, feta cheese, hot sauce and 1/4 teaspoon salt until smooth. Pour off all but 1 tablespoon fat from skillet. Add broccolini, water and 1/4 teaspoon salt. Cook over medium-high heat, stirring frequently, until broccolini is tender, 3-5 minutes. Remove from heat. Fill each egg cup with 1 teaspoon bacon and 1 tablespoon broccolini. Top with egg mixture, filling cups to about 1/8 inch from top. Add just enough boiled water to baking pan to come halfway up sides of molds. Bake egg bites until set, 20-25 minutes. Take pan from oven then take molds from water bath. Let egg bites cool then remove from molds. In medium bowl, toss arugula, lemon juice, oil and salt and pepper, to taste. Place 3/4 cup salad, two egg bites and 1/4 cup blueberries on four plates and serve. Nutritional information per serving: 9 grams net carbs; 11 grams total carbs; 2 grams fiber; 14 grams protein; 34 grams fat; 400 calories. An Easy-to-Follow Food Guide The latest science continues to support the many health benefits of a lowcarb approach to eating beyond just weight loss. Simply reducing your carb

January 2021

and sugar intake by two-thirds over the “Standard American Diet” helps avoid the development of obesity, metabolic syndrome and type 2 diabetes. While many eating approaches can be vague in their approach, “The Atkins 100 Eating Solution’s” fan-favorite program provides a clear-cut way to control your carb intake with 100 grams of net carbs (the total carbohydrate content of the food minus the fiber content and sugar alcohols) and shows you how to make delicious and satisfying food choices that lessen their impact on your blood sugar. This personalized approach is a way of eating you can follow for life. With cutting-edge research and delicious recipes, this book provides a variety of foods with plenty of room for personalization. This easy-touse guide, written by Colette Heimowitz, the company’s vice president of nutrition and education, can also show you how the plan can be modified to fit in with most ways of eating, including vegetarian, Paleo, Mediterranean and more regardless of food preferences, lifestyle or cooking abilities. Visit atkins.com/atkins-100-eating-solution-book to purchase the book.

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January 2021

How To Lose The “Quarantine 15” By Liz Otero

tay-at-home lockdown restrictions in 2020 induced bad habits that have negatively impacted the health of many of us. The pandemic changed when we eat and what we eat, how we work and where we work, and how much exercise and what kind of exercise we get, creating a perfect storm of poor nutrition and physical inactivity. As a result, those traditional health-related New Year resolutions that emphasize weight loss and a more healthful lifestyle will be critical to reverse the trends established in 2021. Researchers found that the pandemic led to stress-related eating, less exercise, and depression. This terrible trio resulted in many gaining the “Quarantine 15,” referring to weight gain during the lockdown. Dianne Crowley, who specializes in bariatric surgery and diabetes education in Albuquerque, says the long periods of home isolation has negatively impacted many of her patients: “Boredom eating is a big problem for emotional eaters. People get bored and stressed, then depression and anxiety set in. This can contribute to weight gain.” Compounding the weight gain is

the the obsession over the weight gain, Crowley said. “Negative body image is a huge problem in our population.” To support a positive weight management program that can help everyone stay healthy in 2021, Crowley recommends establishing a daily routine. Jot down on a notecard a list of five ideas that can be easily performed each day and that can take the place of unhealthy snacking. For example, taking a walk, doing crossword puzzles, or even taking a bath. “Seeing it in print makes them more accountable. If they write it down, there is a good possibility they will follow a healthier program,” she said. Crowley said keeping a food diary or tracking what you eat via a food tracking app helps with emotional overeating by providing a visual record of how the extra bites add up. “When people are aware of what they eat, they tend to eat smaller amounts, controlling your portions,” she said. People tend to seek fatty and sugary foods during times of stress, Crowley says, but “if you tell someone they can’t have a certain food, it sets them up for failure. It’s OK to have a small portion,” Crowley said, suggesting people save indulgences for social situations and celebrations. Or eat some fruit instead, which contains healthful fiber, antioxidants, and phytochemicals. “Eating fruit

quenches the desire to eat sugar,” she said. Also, many comfort foods, even those we love here in New Mexico, can be healthful. “Green chile stew is good for our immune system,” Crowley said. “Green chile has a lot of vitamin C, pork contains zinc, so when combined, they work together with absorption. Making the stew with beef means it contains the important element zinc that boosts immunity, but it has to be lean. Just keep tortillas to a minimum.” Exercise is also crucial for good health, but during the pandemic, people have been sitting more than ever. “Healthy habits have changed because of the lockdown and have caused people to lose their favorite place to work out – at gyms. … It enables them to stop exercising,” said physical therapist George Fraser, who with his wife, Pat, owns Fifty ‘N Fit, Inc., Fitness and Therapy. “People don’t realize that there are many ways to exercise at home and still get a great workout.” Making exercise part of a balanced wellness program, strength training, and starting small are tips Fraser recommends. “While making your toast or while waiting for your microwave to ding, you can do squats, get up on toes, or do counter push-ups,

which are great for triceps and pec muscles,” Fraser said. “There are also many exercise options you can accomplish without gym equipment from a seated position. It’s a matter of getting creative and with a little instruction. Using elastic tubing or other resistance bands will give you a great workout. Don’t be deterred by your lack of equipment. Start in millimeter increments, and don’t expect big results right away.” The more lean muscle mass you have, the greater your metabolic rate. Since muscle dictates metabolism, strength training enables us to become better at burning fat, he said. Exercise, diet, water, and sleep are the four components that should always be the focus for optimal health, even when the pandemic is over, Crowley said. Most importantly, “Don’t shame yourself,” Fraser said. “The pandemic has certainly been a challenge and people need a little encouragement and direction.”

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Free Public Senior Exercise Classes On Facebook, YouTube Help Seniors Stay Fit

hen gym closures due to COVID-19 locked most seniors out of their exercise classes and daily workout routines this spring, they quickly began combing the internet for new strategies to stay fit. Today, many

older adults have turned to options like the Silver&Fit® program, which offers four free public workout classes daily on Facebook Live and YouTube. The timing for the launch of the free senior exercise classes could not have been better, according to comments from participants: “Thank you for keeping us safe, healthy and sane during these tough times,” says Ethel G. “These classes have been lifesaving,” Lee Ann D. commented. “These classes are perfect!” says Teri S. “Every level is available.” “Since the launch of our daily free public classes, we’ve received nearly 30,000 comments on how helpful the classes have been during the pandemic,” says Jaynie Bjornaraa, PhD., MPH, PT, and AVP of Digital Fitness Solutions with the Silver&Fit program. “Older adults know that their quality of life is tied to their fitness level. Those who stop exercising can become deconditioned in as little as two weeks. Silver&Fit’s free, public Facebook Live and YouTube

workouts help them keep moving. “ The Silver&Fit free, public workouts provide 20 free classes a week for anyone looking to stay fit at home during the pandemic. The half-hour sessions, which are tailored to adults 55 and older, include beginner, intermediate and advanced Cardio, Yoga, Strength & Bodyweight, Flexibility & Balance, and Mixed Format classes. The classes premiere Monday - Friday starting at 9 a.m. PT and continue at 10 a.m., 11 a.m., and noon PT. And for those who need more flexibility in their schedules, the workout videos are available for two weeks after they premiere. Anyone can participate in the free public workouts just by following Silver&Fit on Facebook at www.facebook. com/SilverandFit or on their YouTube channel at www. youtube.com/silverandfit. All classes are taught by certified instructors with extensive experience leading workouts for older adults. “Silver&Fit has seen its class followers grow by nearly 350 percent in seven months, with more than 1.1 million views of our senior workout videos,” says Dr. Bjornaraa. The Silver&Fit Healthy Aging and Fitness Program: Now Available to Older Adults Through Medicare Advantage and Medicare Supplement Plans During Open Enrollment In addition to the free, public daily workouts on Facebook Live and YouTube, Silver&Fit also offers a full, comprehensive Healthy Aging and Fitness program through many Medicare Plans. Current members who are eligible for the full Silver&Fit program through their Medicare plans, or those enrolling in a participating Medicare Plan during the Medicare Open Enrollment Period from October 15 - December 7, can also take advantage of Silver&Fit’s newly expanded online, home-based and gym-based options designed to accommodate all levels of fitness and workout preferences. Features include: * 1,700+ Digital Fitness Videos.

The Silver&Fit online video library offers a broad collection of workout options, allowing members to customize their own at-home exercise routines, such as cardio, strength, yoga, dance, Tai Chi, and many others. * At-Home Fitness Kits. For those who want to create their own workouts at home, the Silver&Fit program offers home fitness kits that may include an exercise DVD, a yoga mat, resistance band, dumbbells, or wearable fitness trackers. * Live Telephone Coaching. Members seeking help with fitness goals or lifestyle improvements can work with a live coach over the phone to obtain advice on fitness, nutrition, sleep, and other healthy living habits. * Access to Social and Community Connections. Members of the Silver&Fit program can

January 2021

browse links to more than 120,000 social organizations ranging from painting and classic car clubs, to nature organizations. This resource encourages members to connect to others via live video or socially distanced meetings. * In-Person Gym Access. As gyms are permitted to open, members who feel comfortable returning can use their subsidized gym benefit to get back on their fitness track. With the Silver&Fit program, seniors can choose from a nation-wide network of more than 15,000 fitness centers, YMCAs, and fitness studios. For information about whether your Medicare plan includes the Silver&Fit program, contact your health plan or 1-800-MEDICARE. Visit www.SilverandFit.com for more information about the program. (NewsUSA)

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January 2021

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The City of Albuquerque Department of Senior Affairs RSVP (Retired Senior Volunteer Program) is recruiting volunteers 55 years of age and older for the following opportunities. For more information call 767-5225. Senior Transportation Ride Coordinator Answer phones, confirm ride requests and match rider and driver. (Coordinate rides). Enter information into the data base, complete rider intakes over the phone and mail packets. Volunteer must have good phone etiquette, patient, and be familiar with data entry. You must take an Abuse Awareness training class. 2-3 volunteers are needed 2.5 hours per day, 5 days per week. For more information call 767-5225. CASA (City of Albuquerque Senior Affairs) Kitchen Looking for volunteers to support a state-of-the-art commercial kitchen that prepares food for seniors in the community. Hours are anytime between 4:00a.m. – 12p.m, Monday through Friday. Participate in preparation and distribution of food. Follow proper procedures in handling of food,

portion control, sanitation, nutritional requirements and safety procedures. Some food handling experience is preferable; however volunteers will be trained for areas of help where are needed. Most volunteer activities will involve food prep (slicing, dicing, serving, and packaging) and kitchen sanitation (wiping, sweeping, mopping and dish washing). Call the RSVP office at 505-767-5225 for more information. The Foster Grandparent Program (FGP) Advisory Council Needs members to join its efforts in promoting awareness and educating the community about FGP and senior issues. Council members advocate on behalf of FGP volunteers, evaluate the Program’s effectiveness, and assist in the recognition of Foster Grandparents by raising funds and in-kind resources. The Council currently meets once a month at the Barelas Senior Center. For more information call 767-6412. Foster Grandparent Program (FGP) is looking for volunteers age 55 and older who are interested in making a difference in a child’s life. Foster Grandparent volunteers must be willing to serve an average of 20 hours per week and must be able to pass a background check, physical, and tuberculosis test. Foster Grandparent volunteers serve one-on-one with children, working with them to build their social and emotional development as well as help improve their literacy skills. Volunteers receive mileage reimbursement, supplemental liability insurance, meals while on duty, pre-service and monthly trainings, and recognition throughout the year. Volunteers can also receive a small stipend if they meet the income guidelines. Call 764-6412 for more information and to apply today. Department of Senior Affairs Home Services is looking for volunteers to assist with yard work, minor home

repairs, painting, building of wheel chair ramps and modified steps. Experience in minor home repairs and yard cleaning the use of yard tools, shovels, rakes and painting preferred but not required. Days/hours are open depending on volunteer. Time commitment: M-F 7:30-3:00. On the job training will be provided. Mileage reimbursement is available to RSVP volunteers. RSVP is part of Senior Corps and is administered by the Corporation for National and Community Service (CNCS). The purpose of RSVP is to recruit senior volunteers into public, government and non-profit organizations to meet community needs. For information on these and more volunteer opportunities call 767-5225.

PRIME TIME

January 2021

Crossword

#5147

CROSSWORD PUZZLE ACROSS 1. Pear variety 5. Mont Blanc’s range 9. __ to; overindulge 14. French cheese region 15. Gore, once: abbr. 16. Taxing time 17. Capital city 18. Architect Saarinen 19. Parts of the circulatory system 20. Baseball team 23. Thirsty Frenchman’s need 24. Head appendage 25. Koch and Bradley 28. Undergarments of old 32. Slanted letter style 34. Tool handle 35. Standard car accessory 37. Nota __ 38. Dorothy’s companion 39. Started the barbecue again 40. Name for a Swedish boy 41. Russian city 42. Surrounded by 43. Cubic meter 44. Prison employee 46. Lowers 48. Transportation systems 49. Long, long __ 51. Vowel reciter’s opening 52. Workers 58. Over 61. Origin 62. Israeli airline 63. Writer Bret 64. Concerning 65. File drawer, perhaps 66. Inquired 67. British submachine gun 68. Appear 1

DOWN 1. Pretty good grades 2. Sandwich cookie 3. Men 4. Part of “Playboy” 5. Word in some addresses 6. Reel upwards? 7. Head of la famille 8. Fine china 9. Romp 10. Summit 11. Numerical prefix 12. German article 13. Literary monogram 21. Type of oven 22. Word with Paul or Louis 25. Bedtime, for some 26. Truck stops 27. Part of an act 28. Of a musical group 29. Zane Grey’s works 30. Pronoun 31. Rocklike 33. Teetotalers 34. Author of 1852’s most famous novel 36. Carousel, for one 39. Gamut 43. Observed 45. Merited 47. Word with name or voyage 50. Welcome refuge 52. Fisherman’s delight 53. Car blemish 54. Common verb 55. “Or __!”; ultimatum 56. Speed of action 57. Impoverished area 58. “Eureka!” 59. Motorist’s need 60. Critter conveyance, once 8

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ecently, I discovered a wasp drowning in an outdoor water bowl. I picked the wasp up and put it on a tree to dry off. My granddaughters asked me why it didn’t sting me. I told them that the wasp knew I’d saved its life; if I’d squeezed it, it would have stung me. A few minutes later the girls pointed to a wolf spider on the side of the house. I picked the spider up, and it jumped out of my hand, into nearby vegetation. The girls asked me why it didn’t bite me. Again, I told them it was because it didn’t feel threatened; it just wanted to run away. Can wasps and spiders be pests? Of course, they can in some circumstances, but they aren’t always.

Robert Benjamin

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Email questions to AskTheBugman.com or call (505)385-2820

I certainly don’t recommend people handle these insects and spiders as I do. But just because you see a certain type of bug that you consider unfriendly doesn’t mean it is a pest. If it is in your house, that could be a problem in some circumstances, but when these insects are outside, they are just trying to make a living like we are, and if they are left alone, they won’t hurt you. There is no reason to spray pesticides and kill a lot of organisms. If you have children, you don’t want biting or stinging bugs in your house and near the house. If you have to deal with them, there are non-toxic methods of doing so. Pesticides are far more dangerous than spiders and wasps. You certainly don’t need any pesticides in your house during the pandemic, as they can compromise your immune system. It is possible to treat your own pests safely and effectively. My handbooks, which are free when you join my bug club, offer some solutions. To join or to ask questions, contact me at askthebugman2013@gmail.com.

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Ask The Bugman

“Church in Golden, NM” - 18 in x 24 in 125/125 s/n

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(solutions on Page 12)

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January 2021

Is Social Security Income Taxable? Dear Ready, Whether or not you’ll be required to pay federal income tax on your Social Security benefits will depend on your income and filing status. About 35 percent of Social Security recipients have total incomes high enough to trigger federal income tax on their benefits. To figure out if your benefits will be taxable, you’ll need to add up all of your “provisional income,” which includes wages, taxable and non-taxable interest, dividends, pensions and taxable retirementplan distributions, self-employment, and other taxable income, plus half your annual Social Security benefits, minus certain deductions used in figuring your adjusted gross income.

ear Savvy Senior, I understand that a portion of my Social Security benefits may be taxable when I retire. Can you tell me how to calculate this? Ready to Retire ANSWER TO #5147

How to Calculate To help you with the calculations, get a copy of IRS Publication

• • • • • •

Wills • Wills Trusts • Trusts Probate Guardianship • Probate Real Estate Law • Guardianship Personal Injury • Personal Injury

915 “Social Security and Equivalent Railroad Retirement Benefits,” which provides detailed instructions and worksheets. You can download it at IRS.gov/pub/ irs-pdf/p915.pdf or call the IRS at 800-829-3676 and ask them to mail you a free copy. After you do the calculations, the IRS says that if you’re single and your total income from all of the listed sources is: • Less than $25,000, your Social Security will not be subject to federal income tax. • Between $25,000 and $34,000, up to 50 percent of your Social Security benefits will be taxed at your regular income-tax rate. • More than $34,000, up to 85 percent of your benefits will be taxed. If you’re married and filing jointly and the total from all sources is: • Less than $32,000, your Social Security won’t be taxed. • Between $32,000 and $44,000, up to 50 percent of your Social Security benefits will be taxed. • More than $44,000, up to 85 percent of your benefits will be taxed. If you’re married and file a separate return, you probably will pay taxes on your benefits.

To limit potential taxes on your benefits, you’ll need to be cautious when taking distributions from retirement accounts or other sources. In addition to triggering ordinary income tax, a distribution Our personal injury attorneys charge a contingency rate of 25% without trial, as Our personal injury attorneys charge a contingency rate of 25% without trial, as opposed to the 33% charged by that significantly raises your gross opposed to the 33% charged by most other attorneys. Please note that this most other attorneys. Please note that this doesn't include applicable costs, fees, and taxes. income can bump the proportion of doesn’t include applicable costs, fees, and taxes. your Social Security benefits subject to taxes.

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Serving Albuquerque, New Mexico robertaragon@aragonlawfirmpc.com Thank you for your interest. We look forward to hearing from you soon.

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Monday – Thursday, 8:30 a.m. – 5:00 p.m. Friday, 8:30 a.m. – 3:00 p.m. Hours of Operation After-Hours Appointments Available for Clients by Request Monday – Thursday, 8:30 a.m. – 5:00 p.m. Friday, 8:30 a.m. – 3:00 p.m. After-Hours Appointments Available for Clients by Request

How to File If you find that part of your Social Security benefits will be taxable, you’ll need to file using Form 1040 or Form 1040-SR. You also need to know that if you do owe taxes, you’ll need to make quarterly estimated tax payments to the IRS, or you can choose to have it automatically withheld from your benefits.

To have it withheld, you’ll need to complete IRS Form W-4V, Voluntary Withholding Request (IRS.gov/pub/irs-pdf/fw4v.pdf), and file it with your local Social Security office. You can choose to have 7 percent, 10 percent, 12 percent or 22 percent of your total benefit payment withheld. If you subsequently decide you don’t want the taxes withheld, you can file another W-4V to stop the withholding. If you have additional questions on taxable Social Security benefits call the IRS help line at 800-829-1040. State Taxation In addition to the federal government, 13 states – Colorado, Connecticut, Kansas, Minnesota, Missouri, Montana, Nebraska, New Mexico, North Dakota, Rhode Island, Utah, Vermont and West Virginia – tax Social Security benefits to some extent too. If you live in one of these states, check with your state tax agency for details. For links to state tax agencies see TaxAdmin.org/statetax-agencies. Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit SavvySenior.org. Jim Miller is a contributor to the NBC Today show and author of “The Savvy Senior” book.

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P X

January 2021

For A Healthy Life

Barry W. Ramo, MD, FACC • Director New Heart Fitness and Health • Cardiologist, New Mexico Heart Institute/Lovelace Medical Group

G is 56-year-old Hispanic woman referred to the New Heart New You program at New Heart for weight management and heart disease prevention. She complains of severe fatigue and somnolence leading to dangerous episodes of spontaneously falling asleep i.e., at stop lights and while driving. She has a 10-year history of hypertension treated with medication. She had no cardiac history no symptoms She was obese of 34. (ideal 18-25). Her waist was 37 inches. A lipid profile showed high triglycerides and low HDL is obese with a BMI. A sleep study showed obstructive sleep apnea. MH has constellation of findings defining the metabolic syndrome. At least 33% of Americans have findings consistent with this diagnosis. The major features are: 1.Abdominal obesity, defined as a waist circumference >40 in men and in women 35 in. This is obesity due to huge deposits of fat around the abdominal organs differencing from obesity from large hips. This obesity is malignant causing an increase in total body inflammation 2. Fasting plasma glucose ≥100 mg/ or drug treatment for elevated blood glucose. A HGA1C is >5.7-6.4. This statis is called prediabetes. Obesity is present in 90% of individua’s with these blood sugar findings, Weight loss can correct them. 3, Serum triglycerides ≥150 mg/dL or drug treatment for elevated triglycerides 4. Serum HDL cholesterol <40 mg/ dL in men and <50 mg/dL in women or drug treatment for low HDL-C 5. Blood pressure ≥130/85 mmHg or drug treatment for elevated blood pressure Other common findings are commonly associated with the syndrome. These include evidence of increased inflammation in the body measured by the high sensitivity CRP. Obstructive sleep apnea that MG has is a common finding in people with the syndrome, The abdominal obesity often referred to as an apple share causes in chronic inflammation.

The Most Serious And Most Common Condition You Have Never Heard Of Inflammation is emerging as a major driving force for atherosclerosis and cancer. Most important, the obesity causes insulin resistance so that the body does not lower blood sugar in response to the insulin it produces. This elevated fasting blood sugar and predisposes to the diagnosis of type 2 diabetes. The unique characteristics of the metabolic syndrome are increased triglycerides and low HDL or good cholesterol. When you go to get a lipid profile, you get total cholesterol, LDL cholesterol (low density lipoprotein), HDL cholesterol and triglycerides. The obesity leads to elevation of triglycerides and lowering of HDL cholesterol. The preferred treatment for this profile is change in lifestyle. The triglycerides are reduced by diets low in rapidly absorbed starch’s, sugary drinks and baked goods. Weight loss is the most important way to correct these numbers as well as improving the blood glucose, The management of the metabolic syndrome should be directed to each of the features. Overall, lifestyle changes will be the most effective in producing long range benefits. These include: 1.Weight loss in overweight or obese subjects 2. Increased physical activity 3. Modification of an atherogenic diet For MG, we focused on weight loss. The best diet is one you can follow long term. The keto, Adkins, and other high fat low carbohydrate diets will cause prompt weight loss, but the diets are inherently unhealthy. The diets are high in saturated fat predominantly from red meat and dairy. These diets are pro inflammatory and cause elevation in LDL cholesterol The scientific studies have shown, and I have found that the Mediterranean or Dash diets are the most effective way to manage weight. As a general rule a 10% drop in weight will bring the blood sugar into the normal range and reduce insulin resistance. In a previous column, I have outlined the components of the Mediterranean diets (November issue of Prime Time, ptpubco.com). The Mediterranean diet is more than a diet it is a lifestyle.

Studies comparing the Mediterranean diet to a low fat and prudent diet. The Mediterranean diet (high in fruits, vegetables, nuts, whole grains, and olive oil) resulted in greater weight loss, lower blood pressure, and improved lipid profile. Markers of inflammation that are elevated in the metabolic syndrome were reduced with this antiinflammatory diet compared to the prudent low-fat diet. Importantly, insulin resistance was lowered with this diet. Exercise plays an important role in reversing the element metabolic syndrome. The elements of the syndrome are favorably affected by regular exercise. The current recommendations that I have outlined in previous columns are 150 minutes/week of aerobic exercise and at least 20 minutes twice a week with resistance training.

The lipid abnormalities of the metabolic syndrome are high triglycerides and low HDL cholesterol. Although, there is a strong correlation between heart disease risk and triglyceride levels, proof of a cause and effect has not been established. A class of drugs called fibrates and high dose of the vitamin niacin reduce triglycerides but did not reduce heart attack risk. A recent study of a synthesized fish oil reduced triglycerides and was associated with a reduced heart disease risk. This was surprising as previous studies with fish oil reduced triglyceride levels but had no impact on heart disease risk. Now you have heard about an epidemic that is silent but long term deadly. So, go the looking at your feet test, and if you can’t see them, you may have the metabolic syndrome.

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January 2021

Shellie Rosen, DOM

Herb Doc

Shellie Rosen is a Doctor of Oriental Medicine. She can be reached via her website at Bodyvolve.com

eople who demonstrate the power of determined practice can inspire us to improve our health and cultivate wellness. A wonderful person to illuminate this concept in January 2021 is Wim Hoff. Known as the “Iceman,” Wim has gained global recognition for his extraordinary ability to tolerate frigid temperatures for extended periods. Wim’s personal quest to develop a relationship with his breath and the cold grew into a scientific model for ‘mind over matter’ and the art of conditioning. Professional athletes have sought out Wim for many years. He has also been a resource for individuals desperate for healing chronic disease and depression. But Wim

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Stay Cool In 2021: Cold As Your Teacher is not a doctor, a scientist, nor a traditional academic. Wim is a man who began exploring personal limits at age 17 and never stopped. Wim has set many world records such as swimming under ice in a Finland lake, running a marathon without water in the Namib Desert, and climbing Mount Everest in shorts. Wim can ask many big things from his body. What is his ‘trick’ to defy science and outperform other humans? He uses breathing exercises and cold exposure to condition his mind and body. Through consistent practice, Wim has trained himself to hold his breath for up to 10 minutes. He talks about breathwork training as the initial step for conditioning the mind and body. To move into the tolerance of cold, Wim notes that the breathwork is not required but helpful. He encourages anyone to jump right in (figuratively and literally) to cold water exposure to begin a relationship with the cold that may improve immune systems,

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create cardiovascular flexibility, and increase fat stores that benefit metabolic help optimally. To begin the classroom of cold, Wim recommends a cold shower for 30 seconds. An excessive cold shock could trigger a traumatic cardiovascular event, so Wim suggests, to begin with, 30 seconds to stress the body just enough to learn coping mechanisms without danger. If one is able, he recommends working up to twoand-a-half minutes. Simply work with your breath to endure the sensations washing over your entire body. Even the coldest sensitive, and fickle soul can achieve this for 30 seconds. Why would you put yourself through such torture? Students trained in Wim Hof’s Method for only one week received an endotoxin injection of Escherichia coli bacteria that incites a strong adverse biochemical reaction within the body. The student’s reactions were below the norm

without a chaotic immune response. The researchers at the Radboud University Medical Center in the Netherlands assessed that the better outcomes from the exposure to toxins had to do with the adaptation to stress Wim’s breathing method had on the immune system. For the students of Wim’s practice, the release of adrenaline was higher than average. Adrenaline can play a role in suppressing the immune system. Adrenaline may calibrate an overreaction to pathogens, therefore, keeping the immune system ‘cool’ when things get crazy. You’ve just received a primer to the potential benefits of breathwork and cold exposure. To learn more, check out loads of free instructive content online or check out The Wim Hof Method book from your library. This concept is free within you and is likely to have zero adverse side effects. Happy New Year, Abundant Blessings. Stay Cool! Dr. Shellie L. Rosen, DOM., L.Ac.

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Dr. Gerard Muraida

The Doc Is In Gerard Muraida MD is a Geriatrician and the Medical Director at InnovAge in Albuquerque.

ichael Buble’s song Feeling Good has a chorus line that is very appropriate at this time. It goes: It’s a new dawn It’s a new day It’s a new life For me And I’m feeling good The new year begins a new dawn and a new day for our fight against the novel coronavirus. We have at least two highly effective vaccines at our disposal, and more vaccine options may be on the way. While vaccination is extremely important and should be considered for all adults, no one can let down their guard. Masking, social distancing and limited gatherings must still be

Feelin’ Good the norm for a while longer. The two vaccines that were available as of deadline for this story were developed by Pfizer BioNTech and Moderna. Effectiveness of each vaccine is similar: 94 percent to 95 percent. The active ingredient is the messenger RNA (mRNA) responsible for making the virus’ spike protein. This has been synthesized and is not from the virus itself. It has no infective capability. Specific immune cells take the mRNA, make a non– infectious spike protein, which is recognized as foreign, and the immune response is underway. Antibodies, B cells and T cells become activated. One might ask, “Why doesn’t the body attack the mRNA after it is injected into a human arm?” Lipid nanoparticles encase the mRNA, protecting it as it slips into the cells. Other ingredients are salts, sugar and a compound similar to vinegar called sodium acetate. No eggs are utilized in the production of the mRNA vaccines. No preservatives

January 2021

are required for these vaccines as they require very cold temperatures for storage and are used quickly. How safe are these vaccines? In a recent multinational, placebocontrolled study reported in the New England Journal of Medicine, the adverse effects included local injection site soreness and swelling, headache, myalgias (muscle pain) and fatigue. This study included more than 43,000 participants equally divided between the study group and the placebo group. The Mayo Clinic reports that chills and joint pains are also possible vaccination side-effects. Most reactions resolve after a few days. If you develop a fever after the vaccination, stay at home and rest. There is no need to quarantine after the injection. These side effects are a sign of an immune system kicking into gear. They do not signal that the vaccine is unsafe. Early protection against Covid-19 was present at 12 days after the first dose and seven days after the second dose. The second dose for the Pfizer vaccine should be

administered 21 days after the first. The Moderna vaccine’s second dose should be given after 28 days. You cannot mix the two vaccines. If you receive the Pfizer dose first, then you must receive the Pfizer booster dose. The same instructions hold true for the Moderna vaccine. If you have any health conditions that you think may put you at increased risk for allergic reaction, contact your health care provider. It is not clear how long the Covid-19 vaccine will be protective or if there are any long-term side effects. The speed at which these vaccines have been developed and brought to market is phenomenal. Both companies have ongoing safety data studies. In the meantime, don’t change your safety precautions. The Center for Disease Control continues to recommend social distancing, cloth face coverings in public places, frequent handwashing and staying home if you feel sick. January 2021, it’s a new day and I’m feelin‘ good.

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January 2021

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