Modern Health and Living April 2026

There’s something about spring that quietly invites us to begin again.

After months of heavier routines, colder days, and slower rhythms, the shift in light and air feels like a gentle nudge—a reminder that renewal isn’t something we have to chase, it’s something we can step into. This season isn’t about dramatic overhauls or unrealistic goals. It’s about returning to ourselves in simple, sustainable ways.

Healthy living in spring starts with awareness. Notice how your body feels when the days get longer. Notice what you’re craving—often it’s not just lighter foods, but lighter habits. Fresh produce, more movement, deeper breaths, better sleep. These aren’t trends; they’re signals.

Think of this time as a reset, not a restart. You’re not beginning from zero—you’re building on everything you’ve already learned about what works for you. Maybe that means swapping heavy meals for vibrant, nourishing ones. Maybe it’s stepping outside for a daily walk, letting the sun recalibrate your energy. Maybe it’s finally drinking enough water or creating a morning routine that feels grounding instead of rushed.

Spring health isn’t about perfection—it’s about momentum. Small shifts, done consistently, create the biggest change. Open a window. Move your body. Eat something colorful. Go to bed a little earlier. These choices compound, and before you know it, you feel different—clearer, lighter, more aligned.

Let this season be your permission to simplify. To let go of what feels heavy. To reconnect with what makes you feel well—not just physically, but mentally and emotionally too.

Here’s to a healthier, brighter season ahead.

I’d love to invite you all to join us at WBCS for a Cure as we come together to run or walk in support of breast cancer and prostate cancer research. You can sign up at PinkEnergyRun.com, and feel free to start your own team or join Modern Health and Living. Let’s make a difference together—hope to see you there!

Amanda Lewis

The Ommani Center, Livestrong.com, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Ascension, Eye Care Specialists, Aurora, Alexian, Eye Physician Associates, Brothers Village, Ye Olde Pharmacy, NIH, Jensen Health and Energy, Foot Solutions, Allergy and Asthma Centers, Tudor Oaks, Active Care Rehab, Greensquare Center for the Healing Arts, Midwest Audiology, Integrative Family Wellness Center, Universal Services, American Camp Association and Home Instead

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MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care.

Exercises to Help Improve Posture

With these exercises, you can work on strengthening your core and back to improve your posture.

These exercises to help improve posture include strengthening your core and shoulder muscles.

Good posture is about more than just standing up straight to look confident. It is a key component of your overall health, affecting your balance, your breathing, and even the health of your spine. Maintaining a strong posture helps you move more efficiently and reduces the risk of falls and injuries.

Fortunately, improving your posture doesn’t require a gym membership or heavy weights. By incorporating a few simple movements into your daily routine, you can strengthen the muscles that hold you upright. Here are a few accessible exercises designed to build core strength, improve balance, and help you stand taller. Be sure to talk with a doctor before beginning a new exercise routine or if you have any specific concerns about your posture or pain you may be experiencing.

Correct Forward Head with Chin Tucks

One of the most common posture issues is “forward head posture,” where the

head drifts in front of the shoulders. This puts significant strain on the neck muscles. Chin tucks are a simple, effective way to correct this alignment.

You can do this exercise seated or standing. Start by looking straight ahead with your shoulders relaxed. Slowly pull your chin back toward your neck, as if you are trying to make a “double chin”. Do not look up or down; keep your eyes focused on the horizon. Hold this tucked position for about 5 seconds, then release. Repeat this 10 to 15 times to help retrain your neck muscles to hold your head directly over your spine.

Strengthen Your Upper Back with Shoulder Blade Squeezes

Slouching often results from weak upper back muscles, allowing the shoulders to roll forward. This exercise, also known as scapular retraction, helps counteract that slump by strengthening the muscles between your shoulder blades.

Sit or stand tall with your arms relaxed at your sides. Pull your shoulders back and squeeze your shoulder blades together, as if you are trying to hold a pencil between them. Ensure you keep your shoulders down and away from your ears rather than shrugging them upward. Hold the squeeze for 5 seconds, then release. Aim for 10 to 15 repetitions to help open up your chest and keep your shoulders back.

Check Your Alignment with Wall Angels

Wall angels are excellent for both strengthening your upper back and giving you immediate feedback on your posture. They help improve spinal flexibility and open tight chest muscles.

Stand with your back flat against a wall, with your feet about shoulder-width apart. Try to ensure your head, shoulders, and lower back are all touching the wall. Raise your arms to the side with your elbows bent at a 90-degree angle, like a “goalpost”. Slowly slide your arms up the wall as high as you can while keeping your elbows and wrists in contact with the wall, then lower them back down. If you find it difficult to keep your back against the wall, step your feet out slightly.

Build Core Stability with Glute Bridges

Your core muscles are the foundation of good posture. A strong core supports your spine and makes it easier to stay upright. The glute bridge is a safe, lowimpact exercise that targets your lower back, glutes, and abdominals.

Lie on your back with your knees bent and your feet flat on the floor, hipwidth apart. Keep your arms at your sides. Tighten your abdominal muscles and

POSTURE>>page 47

How Diet and Movement Work Together for a Healthier Heart

By Jennifer Scherer -Photo Credit: istock.com/ Koto

While some people are focusing on getting exercise, others are focusing more on their diet. Meanwhile, the best way to have a healthier heart is to consider both diet and movement and how they work together to keep hearts healthier and reduce cardiovascular disease risks.

“We all get busy with our routines, but heart health is not something we can keep putting on the back burner,” said Jennifer Scherer, registered dietitian nutritionist, medical exercise specialist, certified personal trainer, master-level Pilates instructor and owner of Fredericksburg Fitness Studio. “We need to make it a priority because of how serious it is and how the issues with it tend to creep up if you are not paying attention.”

The facts surrounding heart disease in the country are alarming. According to the Centers for Disease Control and Prevention, it is the leading cause of death for men and women, with someone dying from it every 34 seconds. Each year, in the U.S., there are over 900,000 people who die from cardiovascular disease, accounting for approximately one in every three deaths. These are grim statistics, but the good news is that there are many things people can do to help minimize those risks.

Watching what we eat and getting moving are two major ways people can influence their cardiovascular health. The two things are crucial to heart health because what we eat influences the factors that can make our heart healthier, and movement strengthens the heart, which is a muscle. When we get enough movement, it also helps reduce the risk of other issues, such as lowering blood pressure and reducing the risk of type II diabetes.

Working on only diet or only exercise would be like ensuring that a car is nicely washed and waxed, but filling it up with stale gas. It doesn’t matter how much is in the tank; the motor isn’t likely to run as well. We can’t outrun a poor diet, making it crucial to keep both issues in focus. When we eat a healthier diet and pair that with getting movement, we build a healthier heart and cardiovascular system.

Here are some ways to help improve diet and movement to work toward a healthier heart:

•Work with a trainer. Make a commitment to be more physically active. One easy way to help make this a habit is to work with a personal trainer. According to the National Institutes of Health, physical activity strengthens your heart and improves lung function. Done regularly, exercise helps lower your risk of coronary heart disease. More movement helps to keep the heart working better. Find movement that is enjoyable so that it will be easy to continue. Try things like Pilates, yoga, power walking, or pickleball.

•Don’t overlook blood pressure. Often referred to as the silent killer, high blood pressure directly affects how hard the heart is working, and often presents with no symptoms. It’s crucial that people keep an eye on their blood pressure and take steps to improve it if it is elevated, such as reducing sodium intake, exercising regularly, limiting alcohol, improving their diet, and managing weight. Some

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Study Spotlight Take-Away With Chef Dr. Mike: Eat, Hope, Focus

By Michael S. Fenster, MD

Healing is a matter of time, but it is sometimes also a matter of opportunity.” – Hippocrates

One aspect of understanding Food as Information (FAI) that fundamentally moves it beyond our current component-centric approach is the recognition that the environment, in myriad forms, both internal and external, affects a meal’s health outcomes. In simple terms, how we eat, beyond just what we consume, enters into the food health equation. Previous primate work, for example, has shown the effects of social isolation, including during mealtime, on immune function.

But what about humans?

Can the way we think, the way we approach a meal or problem, result in measurable physiologic differences? Is information causal? In approaching food as information, that belief is a fundamental tenet.

Now, a study published in Nature Medicine has found a neurophysiological

link between thought and attitude and immune system function. While not specifically addressing mealtime, the study does provide evidence that with all other things being equal, our neurophysiologic state at the time of an event – in this study, it was vaccination – measurably affects physiological outcomes. In this experiment, individuals who formed positive expectations showed a stronger immune response to the hepatitis B vaccine.

The Study:

The study involved 85 healthy participants who underwent functional MRI (fMRI) monitoring.

They were divided into three groups:

an experimental group trained to activate the reward system with a focus on the ventral tegmental area (VTA) (34 people),

an active control group trained to activate other brain regions unrelated to reward (34 people), and

a control group that received no mental training (17 people).

The mean age was approximately 25 years (51 females, 34 males).

Immediately after the last training session/waiting period, all participants received a hepatitis B vaccine (HBV) vaccine to challenge their immune system, and blood samples were drawn twice before vaccination and twice after (14 and 28 days) to assess the development of HBV antibodies.

The researchers used an fMRI-based neurofeedback technique. This allowed the study participants to learn to increase or decrease their brain activity and to voluntarily control it.

During the sessions, participants were instructed to increase their VTA activity by engaging in positive thoughts about the future and cultivating optimistic expectations. They tested different mental strategies and immediately identified which approaches were most effective by monitoring their own functional MRI brain activity in real time.

The results showed a clear association between brain activity and immunity. Participants who successfully activated the VTA produced higher levels of antibodies against hepatitis B weeks after vaccination.

Individual capacity to engage the reward system had a measurably positive effect on immune response following vaccination.

The Caveat:

The research demonstrated that upregulating the VTA via repeated fMRI-NF

SPOTLIGHT<<page 11

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Shifts Focus from GLP Weight Loss to Muscle, Metabolism, and Long-Term Health

Credit: stock.adobe.com/ VisualProduction

Board-certified plastic surgeon Dr. Brandon Richland offers three essentials every GLP user should be doing to protect themselves

America has a weight problem. It’s the elephant in the room that has actually been talked about for years. Everyone is aware of the issue, with a large percentage of the population being overweight or obese. In recent years, many people are turning to weight loss drugs, such as GLP options, that help with rapid weight loss. While that may sound amazing to someone carrying around extra baggage, there’s a dark side of taking these drugs that gets little attention. One doctor is on a mission to put it in the spotlight to help prevent health issues long-term.

“Losing weight with these medications can be effective, but nutrition has to be part of the conversation,” explains Dr. Brandon Richland, founder of Richland MD and Richland Aesthetics. “Weight loss alone can’t be the goal. Protecting muscle, supporting metabolism, and maintaining overall health are what truly determine long-term success.”

What Dr. Richland is referring to is what happens nutritionally when someone uses drugs to promote rapid weight loss. Without focusing on quality nutrition and maintaining muscle mass, patients may be substituting one problem for another. While additional medications are in development to help address the issues, there are currently many people taking GLP-1’s to lose weight. The good news is that this issue can be addressed by being proactive.

According to a poll conducted by KFF, an information organization that focuses on health policy, polling, and journalism, 1 in 8 adults report they are currently taking a GLP-1 drug for

weight loss, and 1 in 5 reports that they have at some point. The trend is an increase in people taking it as the information becomes available, and people feel it’s the best option for their needs.

Those who take GLP-related drugs for weight loss tend to be successful until they stop taking it. When stopped, they often see the weight come back, which leads to a reinstatement of the drugs for some. Meanwhile, the rapid weight loss, as Dr. Richland points out, can lead to a loss of muscle mass, which is detrimental to one’s health and metabolism. Loss of muscle can lead to a slower metabolism, increased fatigue, increased risk of weight gain, reduced strength, and long-term health.

Considering that muscle is a metabolically active tissue, losing it may be setting people up for issues. For long-term health and wellness, focusing on nutrition while taking a GLP may be the best approach. Dr. Richland offers up what he considers the three essentials for those using GLP-1 for weight loss, which include:

•High protein intake – Focus on intentional meal planning that will prioritize preserving lean muscle mass. According to Harvard Health, the body needs roughly a minimum amount of 0.36 grams of protein per pound daily. Aim for eating healthy forms of protein with each meal.

•Muscle preservation support – Start weight training to signal to the body to maintain muscle mass while in a calorie deficit. Muscle-strengthening activities should be done at least three days per week. Resistance training can include free weights, weight machines, bands, and even using one’s own body weight.

•B12 and energy support – One of the common side effects of taking GLP-1 for weight loss is that it can lead to fatigue. Making energy support a priority can help with this by monitoring B12 levels and overall nutritional intake to avoid missing out on essential nutrients.

“Losing weight rapidly may be good, but it may also lead to some other issues that need to be addressed while you take them,” says Dr. Richland. “You can help prevent the issues by keeping the three essentials in mind. You want the weight loss and health benefits to be long-term, and that’s going to help you do it.”

He has seen some of the physical issues that result from rapid weight loss as well, such as facial volume loss, skin laxity, and body contour changes. This is another reason why he cautions people and recommends they use a gradual, medically supervised support when it comes to GLPs, as well as a nutritionforward weight loss program. He reminds people that the goal is not just to be thinner, but to look healthy and feel strong.

Dr. Richland is a board-certified plastic surgeon in Fountain Valley, California. He provides services in Huntington Beach, Newport Beach, Woodland Hills, and Las Vegas. His focus is on delivering excellence that provides a natural look and beauty aesthetics to age gracefully. He specializes in mommy makeovers, including breast augmentation, lifts, and reduction, tummy tucks, skin tightening, and body contouring. He also offers facelifts, chin liposuction, fat transfers, and additional procedures. Those interested in learning more, seeing before and after procedure photos, and getting promotions should visit the site at: https://www. richlandmd.com.

About Dr. Brandon Richland

Dr. Brandon Richland is a board-certified plastic surgeon with practices in Newport Beach, Fountain Valley and Woodland Hills in California, and Las Vegas, Nevada. He specializes in natural-looking mommy makeovers, breast augmentation, body contouring, and facial rejuvenation. A graduate of UCLA and Saint Louis University School of Medicine, Dr. Richland has earned top honors throughout his career, including the prestigious Top Surgery Student award. At Richland MD and Richland Aesthetics, Dr. Richland provides a full range of advanced cosmetic procedures, including breast augmentation, lifts, tummy tucks, facelifts, and non-surgical treatments, all tailored to each patient’s unique needs. Committed to excellence and innovation, Dr. Richland combines stateof-the-art techniques with personalized care to help patients achieve beautiful, natural results. View his incredible before and after photos on  @Dr.Richland  OR @RichlandAesthetics on Instagram and book a consultation at  https://www. richlandmd.com/. Richland MD… A Luxury Medical Spa Experience.

Long-term healthy living is about consistently making balanced choices that support both your body and mind over time. This includes eating a nutritious diet rich in whole foods, staying physically active, getting enough sleep, and managing stress effectively. It also involves avoiding harmful habits like smoking or excessive alcohol use, while maintaining strong social connections and a sense of purpose. Rather than focusing on quick fixes, long-term health is built through small, sustainable habits that promote overall well-being and help prevent chronic diseases, allowing you to enjoy a higher quality of life as you age.

MODERN HEALTH AND LIVING

THE SECRET TO EATING HEALTHIER ISN’T EXTREME RULES; INSTEAD, SIMPLE PREPARATION

Less Willpower, More Results: The Power of Meal Prep

By Jacob Lund Photo Credit: stock.adobe.com

Weight loss and maintaining healthy eating habits can feel like a never-ending ride of ups and downs.

If eating healthy feels like a struggle lately, it’s sometimes not about trying harder — it’s about planning smarter. Motivation can fade. Busy days happen. Stress wins. But when balanced meals are already prepped and ready to go, healthy eating stops being a daily decision and starts becoming automatic.

TOPS Club, Inc. (Take Off Pounds Sensibly SM), the nonprofit weight-loss support organization, with a “Real People. Real Weight Loss.®” philosophy, teaches that the secret to eating healthier isn’t extreme rules; instead, simple preparation makes consistency effortless.

Here’s how to meal prep to help you shed those extra pounds:

Focus on Balanced, Filling Meals

Instead of obsessing over what to cut out of your diet, focus on building meals that keep you full.

Include protein, produce, smart carbohydrates, and healthy fats in your meals.

•Protein: chicken, fish, tofu, eggs, and Greek yogurt

•Produce: vegetables and fruit for fiber and volume

•Smart carbs: rice, potatoes, oats, and quinoa

•Healthy fats: olive oil, avocado, and nuts (in moderate portions)

Protein and fiber help control hunger naturally, which reduces cravings and overeating.

Prep Ingredients, Not “Diet Meals”

Preparing five identical containers of bland food and forcing yourself to eat them all week will likely make you want to ditch meal prep. Instead, make components you can mix and match:

•Bake a tray of chicken

•Roast mixed vegetables

•Cook a batch of rice or potatoes

•Prep a large salad base

•Wash and cut fruit

Now you can create different meals throughout the week:

•Chicken bowl with rice and veggies

•Big salad with chicken and avocado

•Chicken wrap with slaw

•Stir-fry with extra vegetables

This gives you flexibility while keeping structure in place.

Plan Your Snacks

Snacking isn’t the problem — unplanned snacking is. Prep or buy ready-to-go options like:

•Greek yogurt cups

•Protein shakes

•Hard-boiled eggs

•Cottage cheese

•Fruit paired with nuts

•Pre-cut veggies with hummus

When healthy snacks are visible and convenient, you’re less likely to grab ultra-processed options.

Be Aware of Your Portions

A little awareness of portion sizes can go a long way. The goal is noticing your portion sizes, not obsessing over them.

Here’s a simple visual guide to help estimate some common portions.

•1 cup = 1 fist

•1 ounce of cheese or cooked meat, poultry, or fish = Base of the thumb

•3 ounces of cooked meat, poultry, or fish = Palm of a woman’s hand

•4 to 6 ounces of cooked meat, poultry, or fish = Palm of a man’s hand

•1-2 oz. nuts or pretzels = 1 handful

Healthy eating doesn’t have to be hard. Plan, fill your plate with what fuels you, and let those small habits carry you forward.

About TOPS®

TOPS Club, Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.

Today, there are about 65,000 members, including men, women, and international members who join chapter meetings in person or online, with thousands of chapters in all 50 states and across Canada. TOPS’ online program is for people who might prefer that model or who live too far to attend in-person chapter meetings. Online resources include news and information from the health and inspirational community, meal planning ideas, workouts, chapter resources, and more.

Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $70 USD per year, plus nominal chapter fees. The longer you’re a TOPS member, the more you save through reduced renewal rates. Visit www.tops.org or call 800-932-8677 to learn more about TOPS and to find a local chapter.

SPOTLIGHT<<page 9

training was associated with a stronger post-vaccination immune response in humans. There was a clear association between brain activity and immunity. Participants who successfully activated the VTA produced higher levels of antibodies against hepatitis B weeks after vaccination. Individual capacity to engage the reward system had a positive effect on immune response following vaccination.

As the authors note, their “findings suggest a top-down brain-immune regulation mechanism.” These findings had previously been demonstrated in other mammals. Importantly, these findings linked positive expectations to sustained VTA activity. Thus, as the researchers observe, “future clinical studies could elicit stronger downstream immune effects by encouraging participants to employ mental strategies that specifically evoke positive expectations.”

The study design was unique in that, as the researchers noted, it allowed participants to access a process that is usually invisible to us. Generally speaking, we are not consciously aware of particular activity in specific brain regions, let alone engage in techniques to modulate those regions.

Furthermore, because diet-related chronic disease pathophysiology involves chronic inflammation, our mental state during mealtimes has the potential to “harness the natural capacities of our mind and brain to heal our bodies.” This type of research suggests that emotions such as hope are not merely abstract add-ons, but information-based causal forces that measurably affect biological mechanisms. Outcomes are affected by how we communicate information and how we respond to it.

Spring Gentle Reset

Spring invites a fresh start. As everything around us begins to grow again, it’s a reminder that we can too. A health reset doesn’t have to be drastic — it can begin with small steps: moving your body, nourishing yourself well, and making space for rest. This season is about renewal, not perfection.

It’s a chance to reconnect with what makes you feel energized and grounded. Maybe that means stepping outside for fresh air each day, drinking more water, or simply slowing down long enough to listen to what your body needs. Progress doesn’t have to be fast to be meaningful — consistency in small habits can create lasting change.

Spring is also a time to let go — of routines that no longer serve you, of pressure to do everything at once, and of the idea that wellness has to look a certain way. Instead, focus on what feels sustainable and supportive for you.

Care Services!

Tudor Oaks Senior Living Community, a trusted name in the Muskego area for over 40 years, is now offering Home Care Services to area residents! Tudor Oaks Home Care Services provide a variety of supportive options to assist seniors who wish to remain in their own home.

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Embrace Spring’s Bounty: Spring Vegetable Recipes for Health and Vitality

As winter fades into memory, FoodTrients, the premier food, health, and wellness website, welcomes the vibrant resurgence of spring with open arms and a palate primed for the season’s freshest offerings.

While today’s food markets may offer a semblance of yearround availability, there’s an undeniable allure to the locally sourced bounty that emerges in spring. As the chill of winter recedes, local markets teem with the vibrant colors and crisp flavors of spring produce, beckoning both seasoned chefs and culinary novices alike to explore new realms of taste and nutrition.

FoodTrients founder Grace O, with her wealth of expertise in the intersection of food and health, unveils a tantalizing array of spring vegetables that embody her FoodTrients philosophy as well as the essence of the season—each bite a

testament to the rejuvenating power of nature’s bounty.

As we bid farewell to the trials of winter, let FoodTrients be your trusted guide on the journey of culinary health and wellness. Here are a variety of spring vegetables Grace O recommends that are especially sweet and delicious:

Asparagus

There was a time not long ago when fresh asparagus was a harbinger of spring and it had a very short season, from April to May. Now it’s available year-round (from Peru), but there’s something about local spears that deliver the promise of spring. You’ll find asparagus from pencil-width to thicker than your thumb. The thick spears are especially good roasted. The thin ones are great in salads and stir frys. Nutritionally, asparagus is low in calories and contains 18 percent of the RDI for vitamin A and 12 percent for vitamin C.

Fiddleheads

Fiddleheads are tightly curled young ostrich fern shoots. They are not grown commercially, but are foraged and have a short season, so they are considered a delicacy. They’re typically available only at specialty grocers and farmer’s markets, so when you see them, buy them. Fiddleheads must be carefully trimmed and boiled to remove their bitterness and bring out their delicate, delicious flavor. Because they have small traces of toxins when eaten raw, fiddleheads need to be cooked. They taste like a cross between asparagus and broccoli, while some people compare them to mushrooms.

Lettuce

Every kind of lettuce imaginable is available year-round in supermarkets. But farmer’s markets have an even wider selection in spring when the greens are harvested locally. All kinds of lettuce are easy to grow in the ground or in pots and can be harvested a few leaves at a time for that night’s salad. All lettuce has practically no calories but adds color and crunch to salads.

Radishes

Pungent, crunchy, and perfect for snacking, radishes are usually eaten raw in salads and on relish trays. Try grilling or roasting them for a little different taste and texture. Radishes are especially delicious when purchased fresh from the farmer’s market, which often features heirloom or unusual varieties. They’re easy to grow yourself with some types ready to harvest in less than a month. The vegetable has few calories, is low in carbohydrates, and has a low glycemic index level, but it is rich in several vitamins and minerals.

Ramps

Ramps are delicate, wild leeks. They have an oniony-garlicky flavor that becomes milder when sautéed. Their season is brief, just a few weeks in the spring. You probably won’t find them in the produce section of your local supermarket, so grab them when you see them at farmer’s markets.

Rhubarb

Looking like pinkish-red celery stalks, rhubarb has a tart flavor that works in both sweet and savory dishes. It’s available in the frozen section year-round, but it’s available fresh in the spring. It’s one of the few vegetables that’s a perennial, so if you try growing it at home, you can harvest rhubarb year after year from your garden if it has the right growing conditions. It has a small amount of vitamin C and a good amount of vitamin K, which is essential for blood clotting and building bones.

Sorrel

An herb with a tangy, lemony taste, sorrel works well in salads or soups. It’s easy to grow and it’s one of the first greens to pop up in early spring, making it extra-welcome after a long winter. The abundance of antioxidants in sorrel is highly effective in removing harmful free radicals from the body and its antipruritic nature helps relieve itching skin sensations caused by allergic conditions like eczema, psoriasis, acne, and sunburn.

Spinach

Available year-round, but it’s extra-sweet and tender in spring. It’s great raw in spinach salads or instead of lettuce in a sandwich. It’s also enjoyed sauteed, in savory pies, and for creating dips. A nutrient-rich food with few calories and practically no carbohydrates, spinach is an excellent source of vitamins A and K, as well as magnesium, iron, and calcium. You can also get a good amount of fiber, a bit of protein, and potassium from this leafy green vegetable.

Try these easy and delicious recipes starring spring vegetables. To see the complete article and list of spring vegetables and recipes click here:

Recipes and photos may be reprinted with the following credit:

Recipe(s) reprinted with permission of www.FoodTrients.com, Spinach Salad with Rhubarb Vinaigrette

6 servings

Most people don’t quite know what to do with tart rhubarb except pair it with strawberries in a pie, but here it becomes a sweet/sour dressing to enhance an-

A home away from home

other star of spring, baby spinach. You can find bagged, triple-washed spinach at the market, which makes it super convenient. This is an excellent entrée salad with protein from the eggs, chicken, cheese, and pecans. The avocado and the oil provide healthy fat.

Ingredients

Vinaigrette:

2 cups chopped fresh or frozen rhubarb

1/2 cup sugar

1/4 cup white vinegar

3/4 cup avocado oil

3 Tbs. grated onion

1-1/2 tsp. Worcestershire sauce

1/4 tsp. salt

Salad:

6 cups fresh baby spinach

6 oz. of cooked chicken breast, shredded ½ cup crumbled blue cheese

1 firm, but ripe avocado, peeled and cut into chunks

1-to-2 hard-boiled large eggs, chopped

1/3 cup pecan pieces

Directions

In a saucepan, combine rhubarb, sugar, and vinegar; cook over medium heat until the rhubarb is tender, about 6 minutes. Discard the pulp, reserving about 6 Tbs. of juice.

Pour juice into a jar with tight-fitting lid; add oil, onion, Worcestershire sauce, and salt. Shake well. Refrigerate for at least 1 hour.

Just before serving, combine salad ingredients in a large bowl. Add the dressing and toss to coat.

For more information on healthy recipes vitality visit www.foodtrients.com. Combining her passion for food and a lifelong commitment to promoting a healthy lifestyle, Grace O has created FoodTrients, a unique program for optimizing wellness.

Grace O is a fusion chef with a mission: to cook up recipes for sustaining a long and joyful life that are built on a foundation of anti-aging science and her work in the health care industry

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April is Women’s Eye Health Month

Most Women Are Unaware Of A Higher Risk For Vision Loss

By Cheryl L. Dejewski

Despite the fact that women are up to 66 percent more likely than men to incur blindness from cataracts, glaucoma and macular degeneration (AMD), a Harris Poll found that a whopping 91 percent of U.S. women were unaware that they are at greater risk for even developing these conditions. “Women face these odds because they tend to live longer and have a biological pre-disposition (perhaps immunological or hormonal) to certain eye concerns,” says Brett Rhode, MD, senior partner at Eye Care Specialists ophthalmology practice, a state leader in medical, surgical and laser eye care services.

Decreased Vision

Decreased vision in women is linked to an increased risk of falling, which leads to more serious concerns, including hip fractures, the need for canes, walkers and/ or nursing home care, and complication-related death. Decreased vision also in-

creases the risk of car accidents and can have a devastating effect on quality of life in terms of limiting daily tasks, independence, social interaction, and overall health.

“Decreased vision, however, is not a fact of life as you grow older. If your eyesight is getting worse, you need to schedule a comprehensive, dilated eye exam to rule out causes,” advises Daniel Ferguson, MD, an ophthalmologist who treats thousands of patients each year. “Upon examination, we often find that cataracts (age-related clouding of the natural lens inside the eye) are the cause of the problem and, in most cases, a 15-30 minute outpatient surgery procedure to remove and replace the cataract with a customized lens implant is a relatively easy and painless solution.” Daniel Paskowitz, MD, PhD, an eye surgeon with credentials from Harvard and Johns Hopkins, stresses, “Early detection and removal can prevent needless pain, suffering and cost. I can’t tell you how many cataract patients say that they wish they had done it sooner.”

AMD & Central Vision Loss

Age-related macular degeneration (AMD) is another leading cause of vision impairment in Americans over age 50. Although the exact cause is unknown, AMD affects more women than men—leading to a loss of central or straight-ahead vision that impacts the ability to drive, read, see faces, etc.

“If significant dry-type AMD is diagnosed (the more common but less severe form), we usually recommend vitamin supplements, sun protection, and not smoking, to prevent or slow progression. If wet AMD is diagnosed (less common but much more severe), we review the risks, benefits and candidacy for injections of special medications (Avastin, Eylea, Lucentis and Vabysmo), which inhibit the growth of the abnormal blood vessels that cause wet AMD,” explains Michael Raciti, MD, who performs injection treatment for AMD and diabetes on a daily basis. “We see remarkable results with these injections, including stopping the progression of wet AMD in 90 per-cent of patients, and having up to 30 percent gain improvement in vision.”

Dry Eye Disease

“Dry scratchy, irritated eyes are a common problem, affecting people of all ages, especially women over age 40. The most frequent cause is the natural decrease in tear production that occurs with aging,” notes David Scheidt, OD, past president of the Milwaukee Optometric Society. Dry eyes can also be related to rheumatoid arthritis, lupus, psoriasis, Parkinson’s disease, chemical burns, thyroid disease, eyelid position or closure problems, and prescription and over-the-counter drugs. Hormonal changes—as with pregnancy, menopause and hormone replacement

>>page 52

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Signs of Protein Deficiency & Obtaining the Right Amount

By: Martin Johnson, DHM, Owner and Natural Health Consultant - Photo Credit: stock.adobe.com/

Prostock-studio

Many People Are Protein Deficient Without Realizing It

Many people know that protein is essential for optimum health, but most assume they are consuming enough from food. It is true, you do get good quality protein from foods such as eggs, meat, fish, and nuts. However, much of the protein in food is not converted into body protein—it just makes waste that the body has to get rid of plus extra calories. Many people are protein deficient without realizing it—this plays out as a nagging injury that won’t heal, or brittle bones, nails, and hair in the menopausal women or elderly, or constant colds in the child. Low level protein deficiency often gets overlooked by medical doctors. It can often be problematic to one’s health long before signs of it will show up on blood work. Blood markers that would be looked at for sufficient protein levels are total protein, albumin, and albumin/globulin (A/G) ratio. Albumin and globulin are two proteins that are made in the liver.

How Digestion Plays a Role

Much of the digestive issues I observe, that can lead to poor protein utilization ends up being related to low hydrochloric acid levels (HCL) production. Not getting enough protein may mean low hormones, or a low immune system, and a greater risk of disease or less efficient organ function. A big factor that can lead to these deficiencies is reduced digestion capability. Your digestive system can become less efficient due to exposure to toxins from processed food supplies, stress, aging, and antacid use. Even if you are getting sufficient high-quality proteins you can only use what your digestive system will break down. I like to say, it’s not, “you are what you eat,” like the old saying goes, but, “you are what you digest.”

Even if your digestive system is working well, I want to give you an example of how much protein you actually absorb for tissue growth and repair for some common foods.

Egg Protein - 48% - leaving 52% nitrogen waste stored as calories

Meat, Poultry, Fish - 32% - leaving 68% nitrogen waste stored as calories

Whey & Soy Protein, Nuts & Seeds -18% - leaving 84% nitrogen waste stored as calories

Complete vs. Incomplete Proteins

When it comes to dietary intake of protein-containing foods it is important to eat sources that contain all 9 of the essential amino acids. If it doesn’t it is considered an incomplete protein. Complete proteins with all of the amino acids include eggs, poultry, beef, fish and dairy. Quinoa and soy are complete plantbased proteins. Although, I don’t recommend soy due to its estrogenic effect in the body. Other protein sources such as nuts and seeds, and the better ones being almonds, pumpkin seeds, sunflower seeds, pistachios, flax seeds, sesame seeds, and chia seeds, are lower in protein content by weight and higher in calories and are not complete. Beans, lentils, and split peas are also incomplete. But, the highest protein-containing are black lentils, split peas, navy beans, chickpeas, black beans, and kidney beans.

General Rule for Protein Intake

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How to Do the Alligator Crawl Exercise For Core and Upper Body

By Jaime Osnato

Donkey kicks to inchworms and bear planks — there’s no shortage of exercises inspired by animals. Now, you can add alligator crawls to the list.

The full-body exercise – named for the low-to-the-ground movement pattern that mimics an alligator’s walk – combines a plank, a push-up and a crawl.

“This dynamic movement works all the major muscles in your body,” with a particular emphasis on strengthening your core, shoulder and triceps, says Meggan Berg, CPT, a personal trainer and yoga instructor at Life Time Champions in Houston.

It also improves hip flexibility and doubles as low-impact cardio. Talk about a bang-for-your-buck exercise.

Because the alligator crawl is an advanced body-weight exercise — it requires full-body strength and coordination of multiple muscle groups — it can be pretty strenuous. To avoid getting too tuckered out, Berg recommends mixing the movement into your regular strength routine once or twice a week.

How to Do the Alligator Crawl

Skill Level Advanced Region Full Body

Begin in a high plank position with your feet hip-width apart and your hands directly under your shoulders.

Walk your left hand forward while drawing your right knee toward your right elbow. As you do this, lower yourself toward the ground into a push-up, hovering an inch or two above the ground.

Press into your palms and push the floor away to come back up to a high plank. Repeat on the opposite side.

Continue this pattern, alternating as you move forward.

Tip

If the move is too challenging, you can modify it to match your current fitness level and progress it slowly.

One way to modify is to nix the traveling element of the exercise. Instead, stay in a stationary plank as you draw one knee to one elbow at a time, then perform a push-up, Berg says. To make it even easier, you can do the push-up on your knees.

You can also try a traveling plank variation like bear crawls, Berg says. Bear crawls—which involve crawling on all fours with your knees hovering a few inches off the ground — have a similar movement pattern to alligator crawls (minus the push-ups), but they put less stress on your joints and your low back.

5 Alligator Crawl Benefits

Here are the top reasons to add the alligator crawl to your weekly exercise rotation.

1. It Challenges Your Core

Berg calls the alligator crawl “a core-strengthening superhero” because it recruits your entire core. And we’re not just talking about your rectus abdominis (i.e., your six-pack muscles)

This move works all the muscles deep within your abs ‌and‌ back. This includes the transverse abdominis (deepest ab muscle), obliques (muscles on the sides of your torso) and multifidus muscle (deepest low back muscle) just to name a few.

2. It Builds Shoulder Strength and Stability

Both planks and push-ups are stupendous for shoulder strength and stability.

CRAWL>>page 45

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Rock the Green’s 1th Annual (FREE) Earth Day

Celebration presented by Milwaukee Riverkeeper

Rock the Green’s free 15th Annual Earth Day Celebration presented by Milwaukee Riverkeeper and the City of Milwaukee’s Environmental Collaboration Office, from noon to 3 p.m. at the Harley-Davidson Museum.

The free, zero-waste celebration will feature a live concert on Rock the Green’s signature pedal-powered stage with performances by Trapper Schoepp and De La Buena.

Attendees can also enjoy Baby Goat Yoga hosted by MKE Yoga Social and Platinum Sky Farms (pre-registration required), a sound bowl ceremony led by 1st Lady Ceiba, wellness activities, and community programming throughout the afternoon.

Eco-Champs Alley will feature 40+ environmental organizations committed to conservation, education, and sustainability, including Bublr Bikes, Hunger Task Force, Arch Solar, Milwaukee Parks Foundation, The Nature Conservancy in Wisconsin, Wisconsin Department of Natural Resources, and more. Guests can also enjoy sustainable food and beverages from MOTOR Bar.

About Rock the Green and Milwaukee Riverkeeper

Rock the Green (RTG) educates, engages, and empowers the community to take eco-actionable steps toward living, working, and playing in a zero-impact

world. RTG helps communities and events maximize recycling, minimize waste, and reduce consumption, inspiring others to replicate its sustainable event model.

Rock the Green’s Earth Day Celebration takes place at 400 W. Canal St., Milwaukee.

For more information, visit RockTheGreen.com.Baby Goat Yoga with MKE Earth Day Experiences

Yoga Social

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MKE Yoga Social™ & Platinum Sky Farms join with their baby dwarf goats to bring you yoga filled with gentle movements and cuddles with adorable little goats.

Each session includes 20 minutes of super-chill, sure-to-be-slightly-spontaneous yoga, followed by 10 minutes of mingling with the baby goats.

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Circle Back with Angie Mack!

Ozaukee Talent Pop-Up Drum Circle

Community drumming is one of the most universal forms of music and connection. Angie Mack, founder of Ozaukee Talent, has been bringing diverse groups of people together through music for most of her life. She loves the inclusivity and versatility of drumming and encourages all ages and skill levels to participate! Bring your own percussion instrument to “the circle” or experiment with making sounds with those on hand.

This improvisational and non-verbal activity will be amazing with YOU in it! Feel free to “jump into the circle” for as little or as long as you like! Enter the space where there are no rules, only beats!

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Finding Inner Calm: How Relaxation Exercise Benefits Individuals

Anyone who has added yoga or tai chi into their daily routine will tell you how beneficial it is to their overall mental and physical wellbeing. As we age, engaging in relaxing, meditative exercises can become even more advantageous in relieving stress, while improving flexibility, strength, and balance. That is why it won’t be a surprise to you that it also benefits individuals living with dementia.

Relaxation exercises for individuals living with dementia are known to decrease agitation, anxiety, and restlessness while enhancing overall emotional comfort. The most effective techniques are simple, repetitive, and calming, with clear guidance and gentle pacing.

Yoga (and Chair Yoga)

Yoga is a centuries-old practice that began in India and focuses on connecting the body and mind through gentle movement, controlled breathing, and meditation. By combining gentle physical poses with relaxation and mindful breathing,

yoga supports physical health, flexibility, and strength while also encouraging calmness and mental clarity. Its overall goal is to create a sense of balance and well-being throughout the body and mind.

Yoga can significantly improve the quality of life for both individuals living with dementia and their caregivers. It can be performed on a mat or, for those with balance or mobility challenges, from the security of a chair.

Research cited by Johns Hopkins Medicine notes nine primary benefits of yoga, summarized below:

Improves strength, balance, and flexibility.

Helps relieve back pain.

Can ease arthritis symptoms.

Benefits heart health.

Improves quality of sleep.

Can increase energy and improve mood.

Helps manage stress.

Connects an individual to those around them.

Promotes improved self-care.

Tai Chi and Qigong

These are mind–body intervention techniques that share the core features of Chinese martial arts and meditative movements through smooth and continuous body movements and breathing. There are many similarities between Tai Chi and Qigong in how they focus on the body (posture and movement), breath, and mind (meditation and mindfulness).

The National Institutes of Health (NIH) cites studies noting several health benefits for individuals with dementia, summarized below:

Fosters improvements in cognition.

Can help slow the progression of dementia.

Builds greater flexibility, balance, and strength.

Boosts overall mental health wellbeing.

And you’ll discover the added value in the slow, rhythmic breathing.

In addition to improving balance, strength, and flexibility the slow, controlled breathing involved in these activities activates the body’s natural relaxation response and reduces physical tension.

Family caregivers can guide their loved one to sit in a comfortable position, inhale slowly through the nose, and allow the abdomen to gently expand. A slow, steady exhale through the mouth should follow. Repeating this pattern several times can promote a sense of calm and stability.

Exploring Volunteering Opportunities for Seniors

Volunteering is a fulfilling way for seniors to stay active, engaged, and connected with their communities. As older adults enter retirement, they often find themselves with more free time and a desire to contribute to causes they care about. Volunteering offers an excellent opportunity to do just that.

Whether in person or online, volunteering provides a sense of purpose and can have a positive impact on both the volunteer and those they serve. In this blog, we’ll explore the many volunteering opportunities for seniors, the benefits of giving back, and how to get started.

Benefits of Volunteering in Retirement

Volunteering during retirement offers numerous benefits, enhancing not just the lives of those being helped but also the well-being of the volunteers themselves.

Companionship

Volunteering provides a chance to connect with others, reducing feelings of loneliness and isolation. Many volunteer opportunities involve working with teams or interacting with community members, fostering social connections. For seniors who may feel disconnected after retirement, volunteering can be a great way to build new friendships and rekindle a sense of belonging.

Experience

Seniors bring a wealth of life experience and knowledge to their volunteer work. This expertise is invaluable in many volunteer roles, from mentoring young professionals to advising nonprofit organizations. Volunteering allows seniors to share their skills and wisdom, making a meaningful difference while continuing to learn and grow.

Health Benefits

Staying active and engaged through volunteering has been shown to improve physical and mental health. Engaging in regular volunteer activities can reduce stress, combat depression, and increase feelings of happiness and satisfaction. Seniors who volunteer often report a stronger sense of purpose and fulfillment in their daily lives.

Physical Exercise

Many volunteer opportunities involve physical activity, whether it’s gardening, leading nature walks, or helping at community events. These activities keep seniors moving, contributing to better physical health. Regular physical exercise can improve mobility, balance, and overall fitness, which are crucial for maintaining independence as we age.

Wellbeing

The overall sense of well-being that comes from volunteering cannot be overstated. Volunteering offers a structured way for seniors to stay active and engaged, which is essential for maintaining mental and emotional health. Knowing that they are making a difference in their community gives seniors a sense of pride and accomplishment.

A report from the Corporation for National and Community Service found that seniors who volunteer through programs like Senior Corps not only help others but also experience positive changes in their own health!

Senior Volunteer Opportunities

There are countless ways for seniors to volunteer, whether they prefer in-person roles within their community or remote opportunities that can be done from home.

Community-Based Volunteering

Local community organizations often have volunteer programs specifically designed for seniors. These may include helping at food banks, assisting with local events, or providing support at schools and libraries. Community-based volunteering allows seniors to connect with people in their local area and contribute to causes that directly impact their neighborhood.

Mentorship Programs

Many seniors find fulfillment in mentoring younger generations. Mentorship programs connect experienced professionals with younger people who are starting their careers or navigating life’s challenges. This type of volunteering can be done in person or online, depending on the program.

istock.com/ Anna Ostanina

Volunteering in Schools

Schools often need volunteers to assist with various activities, such as reading to children, helping with arts and crafts, or supporting after-school programs. Seniors who enjoy working with children or have a background in education may find this a particularly rewarding way to give back.

Online Volunteering

For those who prefer to volunteer from home, online volunteering offers a range of opportunities. Seniors can assist with tasks such as tutoring students, providing administrative support for nonprofits, or offering advice and expertise in online forums. Online volunteering allows seniors to contribute to causes they care about without the need to travel.

Environmental Volunteering

Seniors who love the outdoors can get involved in environmental conservation efforts. This might include participating in community cleanups, leading nature walks, or helping with gardening and beautification projects. Environmental volunteering combines physical activity with a passion for nature, making it an excellent choice for those who enjoy spending time outside.

How to Get Started Volunteering as an Older Adult

If you’re interested in exploring volunteering opportunities for seniors, here are some steps to help you get started:

Identify Your Interests: Think about what causes or activities you’re passionate about. Whether it’s working with children, supporting the arts, or protecting the environment, identifying your interests will help you find a volunteer role that you’ll enjoy.

Research Opportunities: Look for volunteer opportunities in your local community or online. Many organizations have volunteer coordinators who can provide information about available roles and help match you with a position that fits your skills and interests.

Start Small: If you’re new to volunteering, start with a small commitment to see how it fits into your routine. You can always increase your involvement later as you become more comfortable with your role.

Connect with Others: Volunteering is a social activity, so take the opportunity to connect with fellow volunteers and the people you’re helping. Building relationships will make your volunteer experience even more rewarding.

Stay Flexible: Be open to trying different volunteer roles until you find the one that’s right for you. Volunteering should be a positive experience, so it’s important to find a role that aligns with your interests and abilities.

Volunteering is a great way for seniors to stay active, meet new people, and support causes they care about. There are many ways to get involved, whether in your community or from home. Exploring volunteer opportunities can help you find something that makes you happy while making a difference in the lives of others.

Volunteering is a meaningful way to contribute to the community because it brings people together to support one another and create positive change. When individuals give their time and effort to help others—whether through assisting at local shelters, cleaning up neighborhoods, or supporting community events— they help build stronger, more connected communities. Volunteering not only benefits those in need, but also allows volunteers to develop empathy, gain new skills, and feel a sense of purpose. By working together and giving back, people can make their communities more supportive, inclusive, and resilient. It also inspires others to get involved and make a difference in their own way. In the long run, small acts of service can lead to lasting improvements for everyone in the community.

Stay Sharp with These  Fun Brain Exercises

Photo Credit: stock.adobe.com/ pressmaster

Staying mentally engaged is about more than passing time. It is about feeling confident and connected to the life you love. At The Westerly Pewaukee, we believe that nurturing the mind is just as important as caring for the body. This blog post about brain exercises for older adults is designed to help you understand how thoughtful mental stimulation supports daily living, emotional well-being, and a sense of purpose within a vibrant community.

Why Brain Health Matters at Every Stage of Life

Brain health influences how we think, move, communicate, and connect with others. As we age, natural changes in the aging brain can affect processing speed, memory abilities, and mental acuity. These shifts are often described as cognitive aging, and they can look different for every individual. Some people notice occasional forgetfulness, while others experience more noticeable challenges tied to age related cognitive decline.

Research continues to show that intentional cognitive training and regular mental exercise can help support brain function and preserve cognitive abilities. Studies point to meaningful cognitive benefits, with clear clinical significance, when older adults stay mentally and socially engaged. This matters for people living independently, those receiving assisted living support, and individuals navigating mild cognitive impairment or cognitive impairment linked to conditions such as Alzheimer’s disease.

Understanding Cognitive Decline with Compassion

Talking about cognitive decline can feel uncomfortable, yet it is an important part of caring for overall mental health and physical health. Changes in memory and cognitive function often stem from shifts in brain cells, brain connections, and the brain’s ability to adapt over time. These changes can affect working memory, executive function, verbal fluency, and spatial cognition.

The good news is that the parts of the brain that support learning and adaptation remain responsive throughout life. Engaging in purposeful activities can help prevent cognitive decline, support a healthy brain, and maintain overall mental health in ways that feel natural and enjoyable.

Brain Exercises That Support a Brain Active Lifestyle

Brain exercises that support a brain active lifestyle help keep the mind engaged in ways that feel natural, enjoyable, and purposeful. These activities encourage curiosity, confidence, and daily mental engagement that fits seamlessly into everyday life.

Brain Exercises That Strengthen Brain Power Through Play

Fun matters. Brain exercises that feel enjoyable are easier to stick with and more likely to support mental sharpness. Activities like brain games, brain training games, and playing games encourage problem solving skills, processing speed, and mental agility. Options such as crossword puzzles, word puzzles, word games, jigsaw puzzles, and even thoughtfully chosen video games activate multiple cognitive abilities at once, which helps keep the brain active.

These experiences challenge different cognitive domains, strengthen brain connections, and can improve cognitive performance without feeling like work.

Brain Training Exercises That Boost Cognitive Function

Intentional brain training exercises focus on structured cognitive tasks designed to improve attention, memory, and reasoning. This form of brain training can support different cognitive functions such as problem solving, recall, and flexibility. Over time, this can help improve cognitive function and slow memory decline that sometimes leads to memory loss.

Programs centered on brain training often emphasize variety, which keeps the brain engaged and supports long term cognitive health.

Brain Games That Encourage Social Connection

Mental stimulation becomes even more powerful when shared. Group activities centered on brain games create opportunities for laughter, conversation, and connection. Social interaction supports emotional well-being and plays a meaningful role in maintaining cognitive skills and mental stimulation.

Brain Training Games Paired with Physical Activity

Movement and cognition are closely connected. Physical activity and physical exercise help increase blood flow and improve flow to the brain, which supports oxygen delivery and nourishment to brain cells. Research shows that exercise promotes blood flow, which can boost brain function and support brain healthy routines.

Activities such as aerobic exercise, chair yoga, and strength classes complement mental exercise by reinforcing focus, balance, and coordination. Regular physical exercise also supports a positive mood and sustained brain power.

FUN>>page 35

 Habits This Octogenarian Aging Expert Does Every Day

for Longevity

ByJessica Migala Medically Reviewed by Jerry Bruggeman MD, MBA, CMD - Photo Credit: stock.adobe.com/ Olga Che

Ahappy relationship with another human is key to healthy aging, Dr. Besdine says.

When it comes to healthy aging, if there’s one takeaway you learn from Richard W. Besdine, MD, a professor of medicine at Brown University in Providence, Rhode Island, who’s been a geriatrician for almost 50 years, let it be this: Let go of the habits that don’t bring you joy (even if they’re so-called healthy), and pursue the ones that do.

Although that path might look different for everyone, it can certainly help you age well — and it will also bring you fun while doing it.

“The domain of healthy living is popular, and there are experts emerging every day. I’m an expert who claims my expertise based on evidence,” Dr. Besdine says. “This includes randomized trials when available, and if not, the best of observational data.”

What’s more: He’s almost 81 years old, remarkably fit and at the top of his game professionally, to boot.

But he’s not giving you the rules for how you should live. “My own behavior is unique to me. We are all special,” he says. Meaning: What works for him might not be a fit for you. And that’s OK.

Still, you can learn from his habits and take the overarching themes to look for ways to make adjustments in your own life. Here’s what this aging expert does on the daily.

1. He Pursues His Passions

The problem with doing exercises other people tell you to do (or, indeed, eating foods people dub healthy) is that if you don’t like them, you won’t get the most from them.

What Is the GAPS Diet, and Will It Really Help Your Gut?

“I have a squash addiction,” Dr. Besdine says. (The racquet sport, not the vegetable.) “I would play squash if it were as bad for me as cigarette smoking, but thank goodness it isn’t. This truth undermines experts who tell people what to do,” he says.

He plays squash as often as his schedule allows, if he can find a partner to play with. If that’s every day, then all the better.

Along with squash, he does two sessions with a personal trainer each week and he tries to get as many steps in as possible (though it’s far less these days while working from home during the pandemic).

It’s human nature to be active, and part of having an optimal lifestyle is participating in physical activity, Dr. Besdine says, though he acknowledges that there are many people who don’t want to exercise. Not everyone will find a type of physical exercise that they truly love (as much as he loves squash). In that case, he suggests walking.

“If you can integrate 30 minutes [of walking] into your daily life, you will live

longer and will be less likely to develop a raft of disease, including Alzheimer’s,” he says. (Indeed, merely upping your step count has been found to be protective for your brain, per a July 2019 paper in JAMA Neurology.)

2. He Eats Healthy Food He Enjoys

“I only eat food I really enjoy. It helps that my wife is a fabulous cook,” Dr. Besdine says. “We are omnivores. We eat lots of fresh fruits and vegetables because they’re delicious, and lots of olive oil because it’s delicious.”

On the other hand, he says he stays away from fried and fast foods because he doesn’t feel great after eating them. (Hello, indigestion.)

Dr. Besdine also makes room for limited amounts of red meat.

“I cook rack of lamb once every six weeks,” he says. “My wife loves a dryaged sirloin, and she might have one every couple of months.”

This is in line with a Mediterranean-style diet, which is heavily focused on fruits, vegetables and grains but also allows for the rare meal of red meat.

More often, though, dinner is a veggie pasta two or three nights per week. And there’s lots of bread. Really, don’t ever ask him to give up bread.

“Bread is how I get my olive oil. I drench it. And olive oil turns out to be one of the magic bullets,” Dr. Besdine says.

Indeed, in a January 2019 study in the journal Foods, older adults who used only olive oil for cooking scored higher on a “successful aging index” compared to those who never used olive oil or used it along with other fats in cooking. It may be that olive oil’s antioxidants are especially effective in quenching the free radicals that contribute to aging.

3. He Prioritizes Happy Relationships

istock.com/ FollowTheFlow

Dr. Besdine happens to be happily married, something he credits with his overall health. That said, it’s not about marriage per se, but about having a happy relationship with another human, he says: “Having multiple friendships has been proven in randomized trials to be good for you.”

In a classic review published in July 2010 in PLOS Medicine, researcher Julianne Holt-Lunstad and her coauthors looked at nearly 150 studies and concluded that people who had stronger social relationships had a 50 percent increased likelihood of survival compared to people with weaker ties, an effect that is on par with quitting smoking and more impactful than other disease risk factors like being sedentary. Social support is associated with better immune functioning, for instance, the researchers noted.

4. He Doesn’t Sleep on Stress

Everyone experiences stress — including Dr. Besdine.

“There’s no doubt that stress can kill you. I’m respectful of stress,” he says. Meaning, when stress starts to creep up, he tries to do something about it (address the underlying problem, think about what he can control and act accordingly).

“There’s a little evidence that stress is only bad for you if you’re unable to do anything about it,” he says. “I don’t like to go to sleep on stress.”

This article origanally appeared on livestrong.com.

FUN<<page 33

A good general rule for protein intake is if you’re physically active getting ½ your body weight in grams of complete protein is a good mark to shoot for. For a sedentary person you can figure .40 grams per pound of body weight. So a person weighing 150lbs would calculate: 0.40 X 150 = 60 grams of protein.

The Importance of Essential Amino Acids

Essential amino acids needed from protein sources are the fundamental building blocks necessary for practically every system within the body. If you are deficient in even one of these amino acids, your body simply cannot make them.

In the 30 years of working with people in clinical nutrition, I have observed when people get the correct levels of these essential amino acids. Their excessive craving for food settles down, blood sugar balances better, hair skin and nail health improves, muscle tone and flabbiness improves, and energy goes up.

We Can Help!

Because of these challenges people face in getting sufficient protein utilization, our clinical team has searched extensively to find techniques and specialized products to balance the digestive system and feed the body the nutrients each individual system is looking for. Every person’s body system can come with unique challenges, therefore we find the answer to balancing body chemistry is specific to each person.

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Cultivating Joy: Easy and Rewarding Garden Projects

By Daphne Dujali - Photo credit; stock.adobe.com/ Syda Productions

Gardening is more than a hobby—it’s a source of peace, physical activity, and mental well-being. For seniors, the act of tending to plants offers a powerful connection to nature and purpose. Whether it’s growing herbs on a windowsill or tending to a flower bed in the backyard, gardening projects can be tailored to match mobility, strength, and individual interests.

The Benefits of Gardening for Seniors

Before diving into project ideas, it’s important to understand why gardening is particularly beneficial for seniors. Gardening is a low-impact activity that improves flexibility, strengthens muscles, and boosts cardiovascular health. It also reduces stress, anxiety, and symptoms of depression—providing therapeutic value without the need for intense physical exertion.

In addition to its health perks, gardening fosters creativity, encourages routine, and instills a sense of responsibility and care. Whether living independently or in assisted living, seniors can enjoy a rich, rewarding experience through simple

garden activities.

Raised Garden Beds for Accessibility

One of the easiest ways to make gardening more comfortable and accessible is by using raised garden beds. These elevated structures eliminate the need for bending or kneeling, which can be challenging for seniors with arthritis or limited mobility.

Raised beds can be used to grow vegetables, herbs, and flowers. Many are designed at waist height, ideal for those who use walkers or wheelchairs. Prefabricated kits or DIY wooden frames can be customized to suit space and aesthetic preferences.

To make the most of a raised garden bed, seniors can start with easy-to-grow plants like lettuce, cherry tomatoes, or basil—offering quick, satisfying results.

Container Gardening on Patios and Balconies

For seniors with limited outdoor space, container gardening provides an ideal solution. Using pots, troughs, or hanging baskets, one can cultivate vibrant plants right on a patio, porch, or balcony.

Container gardens are highly customizable. Seniors can mix colors, scents, and textures to create visually pleasing arrangements. Consider pairing lavender, marigolds, and petunias for a fragrant and colorful display.

Additionally, lightweight plastic or resin containers are easier to handle than traditional clay pots. Self-watering containers or drip irrigation systems can simplify upkeep, making it even more accessible for those with physical limitations.

Vertical Gardening for Small Spaces

Vertical gardening is a clever way to maximize space while minimizing strain. Trellises, wall-mounted planters, and tiered stands allow seniors to garden at eye level and bring greenery to otherwise unused vertical surfaces.

This approach is perfect for growing trailing plants, climbing vines, or herbs. Strawberries, snap peas, and morning glories flourish in vertical setups. Many ready-made vertical planters come with multiple pockets or shelves, reducing the need to constantly bend down or reach too far.

Vertical gardens also add beauty to fences, balconies, or interior walls, transforming them into lush, vibrant features with minimal maintenance.

A small indoor herb garden is one of the most satisfying gardening projects, especially for seniors who enjoy cooking or aromatherapy. Herbs such as pars-

ley, mint, oregano, thyme, and rosemary are low-maintenance and thrive in sunny kitchen windows.

Tabletop herb kits are widely available and often come with everything needed to get started, including seeds, soil, and pots. For those who prefer instant gratification, nursery-grown herb seedlings can be purchased and transferred into decorative containers.

An herb garden not only adds greenery to the home but also provides fresh flavor for meals and fragrant scents that uplift the mood.

Butterfly and Pollinator Gardens

Encouraging wildlife into the garden brings nature closer to home. Creating a butterfly or pollinator garden is a rewarding project that fosters ecological awareness and enjoyment.

Encouraging wildlife into the garden brings nature closer to home. Creating a butterfly or pollinator garden is a rewarding project that fosters ecological awareness and enjoyment.

To start, choose plants that attract butterflies, bees, and hummingbirds. Coneflowers, milkweed, bee balm, and black-eyed Susans are all excellent choices. Grouping flowers by color and type increases the chances of attracting winged visitors.

This type of garden can be as simple as a few planters or as elaborate as a backyard bed. For added engagement, seniors can keep a journal or photo log of the creatures that visit their plants.

Sensory Gardens for Therapeutic Enjoyment

Sensory gardens are designed to engage sight, smell, touch, and even sound. These gardens can be deeply therapeutic for seniors, especially those with dementia or sensory processing challenges.

Choose plants with strong scents like lavender, lemon balm, and rosemary. Add textured plants such as lamb’s ear or ornamental grasses that sway gently in the breeze. Wind chimes, bird feeders, and water features enhance the multi-sensory experience.

Benches, shade, and clear paths make the space more inviting and accessible for resting or socializing.

Gardening as a Social Activity

While gardening can be a solitary pastime, it also offers opportunities for social connection. Seniors can join community garden programs, start a gardening club at a retirement center, or invite grandchildren to plant seeds together.

Shared garden spaces help build friendships, foster intergenerational bonding, and encourage teamwork. These social interactions are critical for emotional wellbeing and combating loneliness in older adults.

Final Thoughts

Gardening is a timeless, enriching activity that adapts beautifully to the abilities and preferences of seniors. With a little planning, the right tools, and accessible design, older adults can enjoy the countless physical, emotional, and cognitive benefits gardening offers.

Whether it’s a blooming patio container, a flourishing herb pot, or a garden visited by butterflies, these simple projects bring lasting joy—and remind us all of the beauty of tending to life.

Gardening is a surprisingly effective form of exercise. Activities like digging, planting, weeding, and watering engage multiple muscle groups and improve flexibility, strength, and endurance.

Spending time outdoors also increases your exposure to sunlight, which helps your body produce vitamin D. This vitamin is essential for strong bones, a healthy immune system, and overall vitality. Additionally, growing your own fruits and vegetables encourages healthier eating habits, giving you access to fresh, nutritious food right at home.

Gardening has a calming effect on the mind. Being surrounded by greenery and focusing on simple, repetitive tasks can reduce stress, anxiety, and even symptoms of depression.

The act of nurturing plants provides a sense of purpose and accomplishment. Watching something grow because of your care can boost self-esteem and create a deeper connection with nature. Many people find gardening to be a form of mindfulness, helping them stay present and grounded.

Gardening can also bring people together. Community gardens, family gardening projects, and shared outdoor spaces create opportunities for social interaction and bonding.

Working alongside others fosters a sense of community and belonging. It also allows people to share knowledge, exchange plants, and build meaningful relationships.

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Step Your Way to a Longer Life

Photo Credit: stock.adobe.com/ Monkey Business

In a new study, higher daily step counts were associated with lower mortality risk from all causes. The research team, which included investigators from the National Cancer Institute (NCI) and the National Institute on Aging (NIA), both parts of the National Institutes of Health, as well as from the Centers for Disease Control and Prevention (CDC), also found that the number of steps a person takes each day, but not the intensity of stepping, had a strong association with mortality.

“While we knew physical activity is good for you, we didn’t know how many steps per day you need to take to lower your mortality risk or whether stepping at a higher intensity makes a difference,” said Pedro Saint-Maurice, Ph.D., of NCI’s Division of Cancer Epidemiology and Genetics, first author of the study. “We wanted to investigate this question to provide new insights that could help people better understand the health implications of the step counts they get from fitness trackers and phone apps.”

Previous studies have been done on step counts and mortality. However, they were conducted primarily with older adults or among people with debilitating chronic conditions. This study tracked a representative sample of U.S. adults aged 40 and over; approximately 4,800 participants wore accelerometers for up to seven days between 2003 and 2006. The participants were then followed for

mortality through 2015 via the National Death Index. The researchers calculated associations between mortality and step number and intensity after adjustment for demographic and behavioral risk factors, body mass index, and health status at the start of the study.

They found that, compared with taking 4,000 steps per day, a number considered to be low for adults, taking 8,000 steps per day was associated with a 51% lower risk for all-cause mortality (or death from all causes). Taking 12,000 steps per day was associated with a 65% lower risk compared with taking 4,000 steps. In contrast, the authors saw no association between step intensity and risk of death after accounting for the total number of steps taken per day.

“At NIA, we’ve long studied how exercise is important for older adults, and it’s good to see further evidence from a large study with a broad sample that the main thing is to get moving for better overall health as we age,” said Eric Shiroma, Ph.D., a co-author and NIA Intramural Research Program scientist.

In analyses by subgroups of participants, the authors found that higher step counts were associated with lower all-cause death rates among both men and women; among both younger and older adults; and among white, black, and Mexican-American adults. In secondary outcomes of the study, higher step counts were also associated with lower rates of death from cardiovascular disease and cancer.

Data collection was conducted through the CDC’s National Health and Nutrition Examination Survey (NHANES), a program of studies designed to assess a nationally representative sample of the health and nutritional status of adults and children in the United States.

The researchers were surprised they didn’t find an association between higher stepping intensity and all-cause mortality after adjusting for the total number of steps per day. Because few studies have investigated an association between mortality and intensity among adults going about their daily lives, the study authors wrote that future studies of walking intensity and mortality are warranted.

Although the study authors controlled for factors that could have affected the results, the study is observational and cannot prove causality. Nevertheless, their findings are consistent with current recommendations that adults should move more and sit less throughout the day. Adults who do any amount of physical activity gain some health benefits. For even greater health benefits, adults are recommended to get at least 150 minutes of moderate-intensity physical activity per week.

“Being physically active has many benefits, including reducing a person’s risk of obesity, heart disease, type 2 diabetes, and some cancers. And on a daily basis, it can help people feel better and sleep better,” said Janet Fulton, Ph.D., of CDC’s Division of Nutrition, Physical Activity, and Obesity. “CDC is working with communities and partners across the country, as part of the Active People,.

FINDING FREEDOM IN SENIOR LIVING:

How Communities Promote Independence

Photo Credit: stock.adobe.com/ WavebreakMediaMicro

For seniors, moving into a community can be a considerable change. Sometimes, they’re afraid it will take away their independence and freedom. However, the purpose of senior living is to keep its residents active while respecting their autonomy.

How Senior Living Promotes Independence

Maintenance-Free Living

What seniors can do and what they want to do aren’t always the same. If they can maintain their home, that doesn’t mean they want to spend their retirement doing household chores. In senior living, they’re free to spend their days as they’d like without being responsible for upkeep. A community team is there for maintenance, housekeeping, and repairs when needed.

Social Opportunities

As seniors age, sometimes their social circles shrink. Friendships with colleagues may fade once they enter retirement, and opportunities to make new friends happen less often. Loneliness is common among older adults, especially those who live alone. Loneliness can lead to anxiety and depression and contribute to feeling less independent. In a community, seniors are around others their age. Arts & crafts activities, aerobics, local outings, and game nights promote connecting and socializing.

Wellness Programs

Staying active is critical for seniors to support their mobility and independence, but living alone is not always easy. In senior living, wellness programs designed to help the mind, body, and spirit are offered with attention to residents’ well-being. Those can be group exercises, yoga, meditation, or any activity prioritizing health. Trained professionals ensure safety and support for everyone.

Amenities

When seniors live alone, there’s a chance they may give up activities they once enjoyed and become inactive. Communities encourage participating in activities. Senior living homes can have outdoor gardens, fitness centers, and salon and spa services. Local transportation for day trips, appointments, and convenience store runs may be offered. Amenities help seniors live an active, fulfilling lifestyle with proper support.

Security for the Future

No matter your seniors’ needs, senior living offers the care and support they’ll need, even in the future. If their needs change over time, a community adjusts how to care for your loved ones’ health and well-being.

Celebrating Independence Every Day

In senior living, independence isn’t just encouraged – it’s celebrated. Senior living offers a balance between assistance and autonomy. With compassionate support available, seniors can confidently embrace each day with the assurance that their well-being is a top priority.

For more information on how senior living promotes independence, visit www. OasisSeniorAdvisors.com.

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Bell Tower Place is a non-smoking community offering elegant one & two bedroom apartment homes. Located in a quiet, residential neighborhood you are still situated in close proximity to all the modern conveniences you will need to live an independent, maintenance-free lifestyle.

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communities that sit adjacent to the Towering Woods Nature Center; a mature, wooded conservancy allowing for beautiful outdoor scenery and tranquil walking paths.

Each property is unique in it’s own way offering one and two bedtoom apartment homes within a smoke-free commuity. Residents have the opportunity to take advantage of the abundant social activities each property provides as well as the availibility of heated, underground parking, 24-hour emergency maintenace, professional on-site management and more!

Why Proper Nutrition is Key to Healthy Aging

Photo Credit: stock.adobe/ Johannes

It’s common for our eating habits to change as we age. Consuming less calories is normal as our appetites begin to decrease. This is mainly due to the fact that the older we get the more our metabolisms slow down. Plus, usually our activity levels also decrease as we age.

The truth is your body simply requires fewer calories to function well as you continue to age. While it is normal to eat less, when meals are skipped and/or poor food choices are made, your overall health can suffer. This is a trend to avoid, especially as seniors’ bones become brittle and falls become a larger risk.

One of the biggest myths surrounding senior nutrition is that all seniors will inevitably lose their appetites as they age. However, when a senior has no appetite at all, it is usually a sign of a more serious health problem.

Eating a well-balanced diet is key for many reasons, including:

Helping sustain or even increase energy levels.

Keeping all systems of the body functioning properly.

Aiding digestion.

Strengthening bones and teeth.

Building and maintaining memory.

Supporting a strong immune system.

Preventing some lifestyle-related illnesses and diseases.

Lowering the risk for chronic conditions like heart disease, osteoporosis, type 2 diabetes, high blood pressure and more.

Increasing mental capacity.

Proper nutrition is essential to stay healthy, active, and to enjoy a better quality of life. A great way to encourage healthy eating is to stick with meals you enjoy eating as your staples, and explore new recipes. You’re never too old to try a new food! And if you enjoy cooking, get involved with the meal preparation whenever possible.

Healthy Eating Tips for Seniors

Another senior nutrition myth is that as long as you are eating something, it’s better than eating nothing at all. Seniors with healthy eating habits will live longer and be stronger than those with a poor diet. Another senior nutrition myth is that as long as you are eating something, it’s better than eating nothing at all.

Often seniors find that it’s too difficult or time-consuming to cook a meal, especially if they live on their own and mobility is limited. As a solution, they will turn to pre-packaged foods or frozen dinners. These types of foods are usually high in fat or sodium, and eating them can not only lead to health complications, but also to poor nutrition!

Here are a few tips to ensure you’re getting the proper nutrition you need, even when your appetite starts to decrease:

Don’t increase portion size, increase nutrients. Because seniors’ appetites may be smaller than they used to be, it’s important not to get overwhelmed by a heaping plate of food. Instead, incorporate more nutrients, like spreading peanut butter on toast instead of butter or using milk in your hot cereal instead of water. Prepare healthy snacks. Try to avoid the convenience of prepackaged salty or sweet snacks. Instead, prepare healthy snacks ahead of time; chop up veggies

4 Nourishing Practices for a Healthier You

By Maggie Thorison, TOPS Club

If you’ve ever heard the phrase, be kind to your body, it may be easy to dismiss as a trend or a quote you might see on social media. But being kind to your body is something much more. It’s about taking intentional steps to nurture the body you call home so you can get the most out of life and do what brings you joy, whatever that looks like for you. The best part? No matter where you are on your health journey, you can show your body kindness with the following four practices.

Prioritize Sleep

Sleep doesn’t seem to get as much attention as nutrition and exercise when discussing weight management and overall wellness, but it should. An astonishing 65% of adults who are dissatisfied with their sleep experience mild or greater levels of depressive symptoms, according to the National Sleep Foundation poll.

If you wake up feeling groggy or experience fatigue throughout the day, be sure to discuss this with your doctor. A good night’s sleep shouldn’t feel like a luxury or a rare occurrence. It should be a regular, even nightly, event.

Speak Kindly

Pay attention to how you speak to yourself and the words you choose. People are often their own worst critics, and negative self-talk can be a tough habit to break. The first step is to recognize what words you are choosing, then make an intentional effort to reframe the conversation.

For example, say you make a mistake at work and your immediate thought is, “I’m so stupid.” Take a pause and try replacing this with something like, “I made a mistake. These things happen. How can I learn from them?”

This takes practice and doesn’t happen overnight, but shifting to a more compassionate mindset helps lay the foundation for a healthier and more kind relationship with yourself.

Stretch and Mobilize

Have you ever thought that you were not flexible enough to stretch? This is a common misconception, but the truth is that simple and gentle stretches can be beneficial for just about everyone for improved mobility and range of motion. And that makes your body feel good!

Regardless of age or fitness level, a regular stretching routine focusing on the shoulders, hips and ankles may help alleviate stiffness and slowly enhance flexibility. Not quite sure where to begin? Check out the Members Area of www. tops.org, go to My TOPS Resources, then visit the Getting Active page, where you’ll find gentle hip stretches, bedtime stretches and more moves to improve flexibility and well-being.

Eat All the Colors

Looking for a more simplified approach to healthy eating? Color your plate with vibrant veggies and fruit! You don’t have to count calories or stick to a specific plan or menu (unless that works for you, of course!). Instead, focus on choosing colorful options like deep-green spinach, bright orange bell peppers or ruby red strawberries.

You don’t have to be perfect, but opting for more colorful options means you’re getting a diverse variety of beneficial nutrients and antioxidants. Before your next trip to the grocery store, jot down two or three colorful produce options on your list. And remember that frozen fruits and veggies count too!

In the hustle and busyness of everyday life, it’s easy to brush off the importance of being kind to your body. But as you navigate the demands of your day, remember that each choice toward prioritizing sleep, cultivating intentional selftalk, moving a little more and embracing a colorful diet is a meaningful step toward a healthier you..Visit www.tops.org or jointops.club.

Why Second Acts Are Often Better

Than The First

Photo Credit: stock.adobe.com/Courtney H/peopleimages.com

Jim Klein in kitchen.When Jim Klein was 59, he did what a lot of people his age dream of: he retired. After decades as a chef and food-service leader — a career that carried him from Minnesota to Arkansas to California and back to the Twin Cities — he stepped away from the long days and demanding pace that defined much of his career.

He had earned that break. In the culinary world, it’s not uncommon to work six or seven days a week, often 12 or 14 hours at a stretch. And Jim had spent decades managing busy kitchens, leading teams — large and small — and preparing food for thousands of people.

So when retirement called, Jim was ready.

But retirement, as Jim would soon learn, would be short-lived.

Watch: Jim Klein finds joy and fulfillment in serving older adults

Meet Jim: Before retiring in 2019, Jim Klein experienced success as an executive chef. After ‘unretiring’ however, he encountered joy.

A new rhythm and an unexpected opportunity

During the first year of retirement, Jim enjoyed the freedom he had worked so hard to enjoy. He devoted himself to working around the house, remodeling the kitchen and tackling a bunch of other projects.

But as the months passed, he was looking for something more. His kids were grown and on their own, and the house projects, while needed, didn’t provide the fulfillment of a career spent serving others.

Then one day, his wife, who was still working, offered him a gentle nudge: “Maybe you should look for something else,” she said.

“I didn’t want to get back into the grind I was in,” Jim says, so he explored other opportunities.

He went out and got a Class B driver’s license, thinking, “Hey, for five years, I’ll drive a truck Monday through Friday. There was a place right next to our house that was looking.”

But in the end, that wasn’t what he was looking for.

Rediscovering the work that matters

He had been a chef and worked in food management for his entire career. That was where his passion lay and where he found the most meaning.

His mother, clued in to his desire to get back into the food industry, had even given him a lead on a job where she lived. However, since she lived there, Jim could not be employed.

Then something unexpected happened.

“I saw this place — Lexington Landing [in St. Paul, Minn.] — was new and opening,” he says. They were looking for a nutrition and culinary director, “and I applied for it.”

A door was opening at one of Presbyterian Homes & Services (PHS) 60-plus communities.

Leading in a new way

Jim was subsequently hired and was tasked with helping get Lexington Landing ready to welcome residents. And as with the opening of any new community or business, there were challenges, “but you get to learn things differently,” Jim says positively.

And one of Jim’s most important contributions was on display early: building a strong, caring and passionate team. The people he hired when Lexington Landing opened in 2020 are still with him today. That is a testament to Jim’s leadership and commitment to mentoring younger workers.

Yet this doesn’t just happen on its own.

“Especially during hiring, we just don’t want to hire someone who has gone from job to job,” Jim believes. “You want to hire someone where you can see passion, has passion. I’ve got a great staff who really care.”

Mentoring young cooks, chefs and servers has allowed Jim to invest in those around him, helping him pass on his culinary skills and commitment to service to the next generation.

Where food becomes connection

Cheese platter.One of Jim’s priorities on his second act was to reduce stress. And in his role at Lexington Landing, to spend more time outside of the kitchen talking with the residents.

“I’m out in the dining room more,” Jim says, “seeing and talking with the residents.”

His teams follow his example as well, stepping out of the kitchen to connect with residents in ways that go beyond delivering food.

That special attention makes a big impact on residents’ lives as well.

“It just happened to one of my cooks,” Jim remembers.

A resident was having difficulty swallowing. The cook noticed and asked the resident if he wanted him to puree his meal. Jim then talked to the nursing staff to make sure the resident didn’t have any issues with what they were making.

And they didn’t. So the cook prepared something special, and it made the resident’s day.

For Jim, moments like this reaffirm why he returned. They reveal that food is more than nourishment; it’s a way to connect on a deeper level with people.

A purpose that feels different

Sometimes the fire and passion of a lifelong career can lose their spark in retirement, but for Jim, it never left.

“I don’t know if I ever lost [the passion],” Jim reflects on when he first retired. “When I came back [to work], I came back thinking that I’m not going to have this stressful job…. I can care about people and have a little empathy.”

This chapter of life gives him something his first act didn’t always provide: balance.

CRAWL<<page 20

The alligator crawl, which takes both these exercises to the next level, delivers double the shoulder benefits.

The alligator crawl targets the front and middle portion of your shoulders, along with the muscles that surround your shoulders, to enhance stability and strength, Berg says.

Prioritizing shoulder strength and stability can help offset the effects of slouching at a computer all day ‌and‌ minimize your risk of injury and pain.

3. It Taxes Your Triceps (and Challenges Your Biceps)

Like traditional push-ups, alligator crawls target your triceps. But your triceps get an even bigger burn because of the increased load (when you lift one leg, your weight is redistributed among three limbs, with your arms bearing most of the burden).

For an even tougher triceps workout, slow down your pace. This will increase your triceps’ time under tension (the amount of time a muscle is under strain) to build greater strength and muscle.

And while traditional push-ups primarily tax your triceps, the alligator crawl also works your biceps as well, Berg says. That’s a big bonus.

4. It Stretches Your Hip Flexors

Alligator crawls build core and upper-body strength, but they also have lowerbody benefits. Specifically, they help loosen your hip flexors.

With this exercise, “you get a stretch with your hip flexors as well as the opportunity to work on hip mobility,” Berg says. Because many of us contend with tight hips (due to sitting all day), any opportunity to improve hip flexibility and mobility is a great thing.

Just keep in mind, loose, limber hips won’t happen overnight. “Increasing mobility and flexibility takes time,” Berg says.

5. It Doubles as Low-Impact Cardio

Move over treadmill; you can get a killer cardio session with alligator crawls. “The alligator crawl not only offers strength benefits, but it also offers cardiovascular benefits,” Berg says.

Best part, you don’t even have to jump. “Because you are working your whole body, your heart rate will increase,” Berg says. Working all the major muscle groups also results in greater endurance, she adds.

To boost the cardio benefits, simply increase your speed and feel your heart really start pumping.

This article origanally appeared on livestrong.com.

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POSTURE<<page 5

lift your hips off the floor until your knees, hips, and shoulders form a straight line. Be careful not to arch your back too much; the goal is a straight diagonal line. Hold for a few seconds, then slowly lower your hips back to the floor.

Improve Balance with the Heel-to-Toe Walk

Good posture and balance go hand in hand. Strengthening your ability to balance while moving helps you maintain an upright position when walking on uneven surfaces.

Stand tall and look straight ahead. Place the heel of one foot directly in front of the toes of your other foot, as if you are walking on a tightrope. Step forward with your back foot, placing its heel directly against the toes of your front foot. Continue this for 10 to 15 steps. If you feel unsteady, perform this exercise next to a wall or a kitchen counter so you can reach out for support if needed. Consistency is key when it comes to changing your posture. Try to perform these exercises a few times a week to see the best results.

As always, consult with your doctor before starting any new exercise routine to ensure it is safe for you. For more helpful tips on health, wellness, and living with hearing loss, visit captel.com.

NUTRITION<<page 41

or portion out whole grain crackers, nuts and fruits into plastic bags or containers. This way, when your stomach starts rumbling, you can easily satisfy it with something nutritious.

Enjoy a meal with friends. Studies show that seniors who eat together tend to have better eating habits, as sometimes the thought of eating alone can decrease appetites. Social meals should be encouraged whenever possible.

Don’t get stuck in a food rut. Don’t be afraid to incorporate some different foods or new flavors into your diet. Favorite recipes can be easily altered by adding different spices, sauces or marinades.

Schedule regular mealtimes. Humans thrive on routine, so set a regular eating schedule and stick to it. Eating at the same time each day, even having a snack at the same time, will help increase appetite.

Have a treat now and then. While you should avoid overindulging, allowing yourself a small treat every once in a while is a good way to keep your diet on track. Stick to 200-calorie treats like a piece of dark chocolate or a handful of pretzels to give yourself something to look forward to from time to time.

Nourishing Foods for a Strong Heart

Eating a variety of heart-healthy foods can help seniors maintain good circulation, lower cholesterol levels and keep their blood pressure in check. Let’s take a closer look at some delicious and nutritious options that should be on every senior’s plate:

Leafy Greens

Leafy greens like spinach, kale and collard greens are packed with vitamins, minerals and fiber. These vegetables are especially rich in potassium, which helps lower blood pressure and supports heart function. They also provide antioxidants that reduce oxidative stress, which is linked to cardiovascular issues.

Incorporate leafy greens into your diet by adding them to salads and smoothies, or sautéing them as a side dish.

Fatty Fish

Fatty fish such as salmon, mackerel and sardines are full of omega-3 fatty acids, which are known to reduce inflammation and lower the risk of heart disease. Omega-3s can also help lower triglyceride levels, reducing the likelihood of developing cardiac illness.

Try grilling, broiling or baking fatty fish for heart-healthy eating. If fresh fish isn’t available, canned versions are just as nutritious and convenient.

Nuts

Nuts like almonds, walnuts and pistachios are not only delicious but also packed with healthy fats, fiber and protein. These nutrients help reduce “bad” cholesterol (low-density lipoprotein, also known as LDL) and lower the risk of heart disease. Walnuts, in particular, are a great source of omega-3 fatty acids. Include nuts as a snack, sprinkle them on yogurt or oatmeal, or add them to your favorite salads.

Berries

Berries, including strawberries, blueberries and raspberries, are loaded with antioxidants that protect the heart by reducing oxidative stress and inflammation. They’re also high in fiber, which is essential for maintaining healthy cholesterol levels.

Olive Oil

Olive oil is an essential component of the Mediterranean diet, known for its cardiovascular benefits. This healthy fat is high in monounsaturated fats, which can lower “bad” cholesterol and reduce the risk of heart disease.

Health Benefits of Cherries

There’s more to enjoy about this summer treat than just its sweet and tart flavor!

The health benefits of cherries include providing antioxidants and helping with recovery following physical activity.

Summer is the perfect season to enjoy all the fresh fruits and veggies you can get your hands on! Cherries, in particular, are one of the summer’s quintessential fruits.

They may evoke childhood memories of staining your mouth and hands with that sweet red juice or digging into a fresh-baked pie. And not only are they a delicious and refreshing snack, but the health benefits of cherries are plentiful!

To encourage you to make the most of this summer’s harvest, here are seven health benefits of cherries:

Great source of antioxidants

Improve athletic recovery

Relieve arthritis symptoms

Protect your heart

Keep your skin glowing

Promote healthy sleep

Support mental health

Let’s sample these health benefits of cherries below!

Great source of antioxidants

Some of the most touted health benefits of cherries are rooted in their high antioxidant content. Antioxidants are compounds that can help reduce the effects of oxidative stress (a process where free radicals damage cells and tissues). By consuming more antioxidants, you can help to protect your body from that stress, which in turn leads to better overall health. Plus, antioxidants may help protect your body from chronic diseases like cancer.

Enhance athletic performance

Cherries are a great snack choice for athletes and active individuals looking to maximize their performance and recover faster. Studies have shown that cherries can improve muscle function and reduce soreness following intense physical activity. This is mostly thanks to anti-inflammatory polyphenols in cherries since intense exercise can stimulate an inflammatory response in the body.

Relieve arthritis symptoms

The simplest definition of arthritis is inflammation of the joints. Thanks to those anti-inflammatory properties of cherries we just mentioned, they can help relieve the symptoms of arthritis as well as other conditions related to chronic inflammation. Tart cherries made the official list of the best fruits for arthritis, with some research comparing their effectiveness to NSAID medication. Consider having a whole bowl of red berries while you’re at it, since strawberries and raspberries make the list as well.

Protect your heart

Cherries are a natural ally in the battle against heart disease. Thanks to all those antioxidants and anthocyanins, they help protect your heart by neutralizing harmful free radicals, reducing cholesterol, and promoting healthier blood flow. Learn about more heart-healthy foods and habits to protect your heart!

Keep your skin glowing

This benefit is also connected to the antioxidants and anti-inflammatory compounds in cherries! Many skin issues, like acne, eczema, or rosacea, are chronic inflammatory conditions, so reducing overall inflammation can keep your skin calmer. Cherries also contain vitamins A, B, C, E, and potassium, which work together to hydrate your skin and support collagen production.

Health & Wellness

STERLING SERVICES

Woman-Centered Depth Coaching, invites you into building a deeper connection with yourself. The process is one of identifying limiting cultural beliefs about self/ others/ life - within a supportive coaching partnership. You then create a new story that enables you to be in your power and own your unique gifts, stepping into the center of feeling pleasure/ joy/ connection. This involves allowing expression of what the inner wisdom knows and being able to consciously apply it - thus self actualizing.

Call Elizabeth for a complimentary phone interview or to set up a first ap-

R.E.A.C.H.

6310 N Port Washington RD www.reachclinic.org 414-961-1600 Mental Health Clinic

BROOKFIELD HEALTH AND WELLNESS

262-395-4023

150 S Sunny Slope Rd #148, Brookfield, WI 53005 brook fieldhealthandwellness.com

Established in 2014, our clinic was founded on the principal of getting to the root cause of illness by assessing the whole person, their body, mind and spirit.

We do this by providing each and every patient individualized attention, utilizing cutting edge technology, and producing custom health plans specific to each patient’s unique individual health needs.

Our office and patient approach have all been meticulously designed to achieve one message: We love our patients, we treat you like family, and we are emotionally invested in helping you achieve the most fulfilling life possible.

THE LUPUS FOUNDATION OF AMERICA, WISCONSIN CHAPTER

2600 N Mayfair Rd Suite 320 Milwaukee, WI 53226

414-443-6400

lupuswi@lupuswi.org

www.lupuswi.org

The Lupus Foundation of America, Wisconsin Chapter is dedicated to improving the lives of all people affected by lupus through programs of research, education, support, and advocacy. We provide in-person and virtual support groups, educational programming, and resources for the nearly 30,000 in Wisconsin suffering from lupus. Fundraising events, including flagship Walk to End Lupus Now events, raise lupus awareness and allow us to fulfill our mission and fund critical lupus research at the local and national levels.

FRANKLIN PLACE

9201 West Drexel Ave Franklin, WI 53132

anthemmemorycare.com 414.409.5623

Memory loss affects everyone differently. As part of our mission at Franklin Place Memory Care, we are committed to understanding how each individual’s experience with dementia affects their quality of life. By striving to provide the highest standards of care, along with comfort and support to our residents and their families.

PARKVIEW

5215 Douglas Avenue

Caledonia, WI 53402

262-752-1000

parkviewsenior.com

The Parkview Senior-Living Community are apartments for seniors age 55 and older, offering a continuum of affordable-housing and service options, including independent-living apartments.

Our senior campus is conveniently adjacent to shopping, restaurants, groceries, banks, medical clinics, and much more.

With more than 100 years of experience, Milwaukee Catholic Home has now been recognized as a top Life Plan Community for both Short-Term Rehabilitation and Long-Term Care.

To learn more or to schedule a tour, call 414 -220-3216 or visit us at milwaukeecatholichome.org!

2462 North Prospect Avenue, Milwaukee, WI 53211 milwaukeecatholichome.org

EYE CARE SPECIALISTS, S.C.

West Allis

10150 W. National Ave. West Allis 414-321-7520

Mayfair 2323 N. Mayfair Rd. Wauwatosa 414-258-4550

Downtown 735 W. Wisconsin Ave. Milwaukee 414-298-0099

Eye Care Specialists has been a leader in the art of medical, surgical and laser eye care since 1985. More than 130,000 doctors and patients have trusted their team for world-class treatment of virtually every eye concern. They are pacesetters in ultrasonic, no-stitch, and laserassisted cataract removal methods and advanced technology lens implantation. They are also forerunners in OCT laser scan technology to detect glaucoma and retinal disorders and medication injection therapy to treat macular degeneration and diabetic eye disease. Drs. Mark Freedman, Brett Rhode, Daniel Ferguson, Daniel Paskowitz, Michael Raciti and David Scheidt conduct one of the country’s largest educational programs for both patients and health professionals and are sought-after sources for local media stories. They have been recognized as “Top Doctors” by both Milwaukee and M Magazines and are skilled artists at combining the latest technology with personalized care—for every age and every need.

MISSION CREEK

3217 Fiddlers Creek Dr. Waukesha, WI 53188

262-832-1020

missioncreekseniorliving.com

Mission Creek is an industry leading assisted living community in the heart of Waukesha. Our campus allows each resident to enjoy life to the fullest with the peace of mind that our care team is always there to support them when needed.

TUDOR OAKS RETIREMENT COMMUNITY

S77 W12929 Mc Shane Drive Muskego, WI 53150 414-525-6500

abhomes.net

At Tudor Oaks we offer a senior lifestyle that reflects what’s important to you and customized to meet your idea of senior living at every life stage. From our beautiful apartment homes to assisted living and healthcare, Tudor Oaks offers the best in amenities, service and care. Join us for lunch and a tour to experience what we call, Classic Senior Style!

CLEMENT MANOR

3939 South 92nd Street

Greenfield, WI 53228 414-321-1800

clementmanor.com

Clement Manor is a faith-based continuing care retirement community located in Greenfield, a suburb of Milwaukee, Wisconsin. Our mission is to promote healthy aging of individuals on our campus and in the community, through the values of respect, collaboration, and quality service.

MILL POND

W164 N9091 Water Street Menomonee Falls, WI 53051 262-502-1650

Come by to see the available floorplan options. This community has a unique selection of amenities and features like a state-of-the-art fitness center, double vanities, and a game room. Stop by Mill Pond Senior Village today.

SUNRISE VILLAGE

2500 10th Avenue South Milwaukee, WI 53172 414-764-7997

sunrisevillageseniorapartments. com

When you call Sunrise Village Senior Apartments home, you’ll find yourself in a quiet setting enhanced with a variety of unique amenities. Our community offers one and two bedroom floor plans spaciously designed with comfort in mind. The professional, on-site management staff will assist you in meeting all of your needs.

FAIRCREST APARTMENTS

1920 E Tripoli Avenue St. Francis, WI 53235 414-489-9570

faircrestapartmentliving.com

FairCrest Apartments is a community for independent individuals age 55+. When you call FairCrest Apartments home, you’ll find yourself surrounded in a beautiful, lush, park-like environment. Our spacious, luxurious, one or two bedroom, one bath apartment homes include a variety of great amenities. The professional, on-site management staff will assist you in meeting all of your needs.

WOODVIEW SENIOR APARTMENTS

87W18193 Woods Rd. Muskego WI 53150 414-679-7644

woodviewseniorapartments.com

When you call Woodview Senior Apartments home, you’ll find yourself in a quiet setting enhanced with a variety of unique amenities. Our community offers one and two bedroom floor plans spaciously designed with comfort in mind. The professional, on-site management staff will assist you in meeting all of your needs.

STEEPLE VIEW

12455 W Janesville Road

Muskego, WI 53150

414-525-5500

steepleview.org

Steeple View is an active 55 and better Christian community. Its mission is to promote, maintain and preserve a safe, life enhancing, Christian based independent adult living community.

Steeple View’s Christian community cares for one another, while offering residents independence, security and a carefree, maintenance-free lifestyleing a home.

BECKER PROPERTY SERVICES,

LLC

11520 N. Port Washington Rd., Mequon, WI 53092

262-240-9406

BeckPropSvcs@aol.com

beckerpropertyservices.com

Becker Property Services is a privately owned and operated real estate firm specializing in consulting, development, and management of affordable multifamily housing, established in 1984. The company currently operates 11 apartment complex in the communities of Cudahy, Mequon, Milwaukee, Waukesha, West Allis, and West Milwaukee. The apartment complexes provides affordable and accessible subsidized housing to low income senior citizens age 62 and older, 2 complexes provide affordable and accessible subsidized housing for the physically disabled, and 1 complex provides affordable and accessible housing for seniors age 55 and older.

VILLA ST. FRANCIS – ASSISTED LIVING AND MEMORY CARE

1910 W. Ohio Ave., Milwaukee

414-649-2893

Villastfrancis.org

Sponsored by the Felician Sisters, Villa St. Francis offers assisted living and memory care. Spacious one-bedroom apartments with kitchenette, studio plus and studio units each with a private bathroom and refrigerator.

LUMIA MEQUON

11900 N Port Washington Road

Mequon, WI 53092

262.261.7099

Lumiamequon.com

Welcome to Lumia Mequon- North Shore’s Newest Senior Living Community, Illuminating Senior Living!

We are slated to open June 2023; offering the Mequon Community a 68-unit Boutique style Assisted Living, Memory Care and Specialty Care. We have Studios, 1- Bedroom, and 2-bedroom apartments. We welcome that aging looks different for everyone. That’s why we offer a wide range of personalized living options – so you can trust you’re receiving the right amount of care from our highly skilled staff just when you need it.

Lumia is truly an all-inclusive community; 3 meals a day, regular housekeeping, utilities, and fully equipped apartments complete with in-unit Laundry Facilities. Our community provides its residents with a beautiful dining room and pub, equipped with a Wood Fire Pizza Oven, open community spaces, a wellness suite, Bocci Ball Court and a Salon.

Berkshire Grafton 1004 Beech St Grafton, WI 53024 262-376-9661

Berkshire Greendale 7010 W Grange Avenue Greendale, WI 53129 262-421-4900

Berkshire West Allis 1414 S 65th St Milwaukee, WI 53214 262-258-2720

Berkshire Oconomowoc 210 S Main St Oconomowoc, WI 53066 262-567-9001

Berkshire Sunset S30 W24890 Sunset Drive Waukesha, WI 53189 262-548-0131

Berkshire Kensington 1800 Kensington Drive Waukesha, WI 53188 262- 548-1449

The Berkshire Independent Senior Apartments are designed to specifically meet the changing needs of today’s seniors. Our comfortable units are an ideal option for those who no longer want the responsibility and upkeep of a house but still desire privacy, security and independence.

SUSSEX MILLS

W240 N6345 Maple Avenue

Sussex, WI 53089

262-820-1118

sussexmill@oakbrookcorp.com

One and two bedroom apartments in a three-story building with a senior center, nutrition center, elevator access, surface and underground parking, porches, coin operated laundry, and controlled access entry system.

ST CAMILLUS

10101 W Wisconsin Ave, Milwaukee, WI 53226 414-259-6310

stcam.com

St. Camillus Life Plan Community is conveniently located in Wauwatosa, WI and offers a full spectrum of programs and services. Beyond our vibrant Independent Living community, we offer Assisted Living, specialized Memory Care, Skilled Nursing and Short Term Rehabilitation. Our Home Health Agency provides a wide range of services wherever one calls home.

PARKSIDE COMMONS

1400 W Custer Ave, Milwaukee, WI 53209

Phone: (414) 352-1237

Welcome to Parkside Commons where independence, freedom, and relaxation go hand-in-hand. Communal areas invite socializing and exercising while landscaped grounds provide a park-like, quiet environment

PRESBYTERIAN HOMES & SERVICES

Avalon Square

222 Park Place Waukesha WI 53186

262-446-9300

avalonSquare.org

Dickson Hollow

W156N4881 Pilgrim Road Menomonee Falls, WI 53051

262-599-8300

dicksonhollow.org

Fairway Knoll

N112W17500 Mequon Road Germantown, WI 53022

262-735-7900

FairwayKnoll.org

Kirkland Crossings 700 Quinlan Dr Pewaukee, WI 53072

262-695-5800

KirklandCrossing.org

Stair Crest

S67W14765 Janesville Road Muskego, WI 53150

262-599-8375

StairCrest.org

Towner Crest 1205 East Lisbon Road Ocnomowoc, WI

262-468-2300

TownerCrest.org

Independent Living, Assisted Living, Memory Care. Presbyterian Homes & Services offers a range of senior living and care options designed to help you maximize your quality of life. Options vary by community.

EASTCASTLE PLACE

2505 E Bradford Ave Milwaukee, WI 53211

414-939-7619

eastcastleplace.com

At our 5-Star-rated Health & Rehabilitation Center, we work with Milwaukee’s finest hospitals and physicians to offer a full spectrum of senior rehabilitation services and specialized medical treatment for chronic conditions. Under the direction of our medical director, our interdisciplinary team of devoted skilled nurses and therapists are here to help individuals meet any care goals through memory care, rehabilitation or skilled nursing. Our Health Center has achieved a Deficiency Free Health Survey for three consecutive years.

THE AUBERGE AT BROOKFIELD 1105 Davidson Rd. Brookfield, WI 53045

262-641-9020

aubergebrookfield.com

THE AUBERGE AT OAK VILLAGE

W128N6900 Northfield Dr. Menomonee Falls, WI 53051

262-532-0800

aubergeoakvillage.com

ST CAMILLUS

10101 W Wisconsin Ave, Milwaukee, WI 53226

414-259-6310

stcam.com

St. Camillus Life Plan Community is conveniently located in Wauwatosa, WI and offers a full spectrum of programs and services. Beyond our vibrant Independent Living community, we offer Assisted Living, specialized Memory Care, Skilled Nursing and Short Term Rehabilitation. Our Home Health Agency provides a wide range of services wherever one calls home.

THE SILVERNAIL

2451 Silvernail Rd. Pewaukee, WI 53072 262- 896-2100

F: 262-896-8952

wimmercommunities.com/senior-living

Spacious one and two bedroom units! Rent includes underground parking, free laundry and transportation grocery shopping. Great Location!

On-site wellness nurse, caring staff, salon, banking services, fitness room, chapel, store, resident computer, library, weekly activities/entertainment and many convenient senior services available on site. We are a mixed property offering Section 42, Section 8 affordable units and market rate units.

A specially designed neighborhood to serve the special needs of individuals living with Alzheimer’s disease, dementia and other forms of memory loss. Every day we make it a goal to go above and beyond to enrich the lives of our residents. With our SPARK Lifestyle program, a Montessori-inspired philosophy for care, we create a specialized, life-enriching environment that affords each individual maximum self-expression. The staff is committed to delivering a quality of care that meets the resident’s physical, social, spiritual and

THE CENTENNIAL

400 E. Centennial Dr. Oak Creek, WI 53154

414-762-7762

F: 414-571-5210

wimmercommunities.com/senior-living

Spacious one and two bedroom units! Rent includes underground parking, free laundry and transportation grocery shopping. Great location!

On-site wellness nurse, caring staff, salon, fitness/game room, chapel, store, resident computer, libraries, outdoor pool, weekly activities/entertainment and many convenient senior services available on site. We are a mixed property offering Section 42 affordable units and market rate units.

MILWAUKEE CATHOLIC HOME

2462 North Prospect Avenue

Milwaukee, Wisconsin 53211

414-224-9700

www.milwaukeecatholichome.org

Caring, respect and a dedication to excellence are at the heart of everything that occurs at Milwaukee Catholic Home, a CARF-CCAC accredited retirement community in operation since 1913. The organization prides itself on the commitment to providing older adults with exceptional service and care at all levels, including independent and assisted living, skilled nursing and intergenerational adult day programming.

MISSION CREEK OF EDEN

3217 Fiddlers Creek Dr. Waukesha, WI 53188

262-832-1020

missioncreekofeden.com

Mission Creek is an industry leading assisted living community in the heart of Waukesha. Our campus allows each resident to enjoy life to the fullest with the peace of mind that our care team is always there to support them when needed. We cultivate a culture and home-like environment to attract the best healthcare professionals and caregivers to ensure that each resident is treated like family.

PROVIDENCE PLACE

815 Washington St, Grafton, WI 53024

262-377-9900

theprovidenceplace.org

Our residents enjoy their independence with a wide array of modern amenities both in their individual apartment homes and within The Providence Place community.

The Providence Place is a non-profit independent Christian Senior Community built on a six-acre parcel of land located at 815 Washington Street in Grafton, Wisconsin. We’ve worked hard to design a quality living environment that promotes fellowship, wellness and independence in a Christian atmosphere; and we’re excited about the opportunity to serve your residential needs. We invite you to call for a personal tour today! We always say, “You’re going to love it here.”

TUDOR OAKS RETIREMENT COMMUNITY

S77 W12929 Mc Shane Drive

Muskego, WI 53150

414-525-6500

abhomes.net

At Tudor Oaks we offer a senior lifestyle that reflects what’s important to you and customized to meet your idea of senior living at every life stage. From our beautiful apartment homes to assisted living and healthcare, Tudor Oaks offers the best in amenities, service and care. Join us for lunch and a tour to experience what we call, Classic Senior Style!

HORIZON MANAGEMENT SERVICES

1-800-280-1188

lease@horizondbm.com horizonseniorhousing.com

High Grove at Woodland Ridge

3940 S. Prairie Hill Lane Greenfield WI 53228

414-545-2222 | 62+

Hill Crest at Woodland Ridge

3993 S. Prairie Hill Lane Greenfield WI 53228

414-5463081 | 55+

Prairie Hill at Woodland Ridge 3953 S. Prairie Hill Lane Greenfield WI 53228

414-604-2222 | 55+

Bell Tower Place 7760 S. 51st Street Franklin WI 53132

414-423-6983 | 55+

Granville Heights 6840 W. Granville Circle Milwaukee WI 53223 414-357-6740 | 55+

Crestview at Woodland Ridge

3904 S. Prairie Hill Lane Greenfield WI 53228

414-541-0000 | 55+

Clare Heights 717 W. Holt Avenue Milwaukee WI 53215

414-744-2510 | 55+

We offer affordable, independent senior housing for those 55 and better. When considering a Horizon community for your home, please be sure to contact the on site manager and ask about the calendar of activities held at that specific property.

BECKER PROPERTY SERVICES, LLC

11520 N. Port Washington Rd., Mequon, WI 53092

262-240-9406

BeckPropSvcs@aol.com beckerpropertyservices.com

Becker Property Services is a privately owned and operated real estate firm specializing in consulting, development, and management of affordable multifamily housing, established in 1984.

The company currently operates 11 apartment complex in the communities of Cudahy, Mequon, Milwaukee, Waukesha, West Allis, and West Milwaukee. The apartment complexes provides affordable and accessible subsidized housing to low income senior citizens age 62 and older, 2 complexes provide affordable and accessible subsidized housing for the physically disabled, and 1 complex provides affordable and accessible housing for seniors age 55 and older.

Our Auberge Communities support, engage and encourage the whole individual providing residents with a homelike environment and improved quality of life.

WILLIAMSTOWN BAY

3400 East Ramsey Avenue, 414-481-8580

Affordable senior homes for seniors 55 and better. Come and enjoy spacious elegant living at Williamstown Bay. One and two bedroom apartments homes with new resource room, beautiful decorated community rooms, intercom entries and elevators, same floor storage and laundry. Walking distance to stores, clinics, pharmacy and restaurants. Heat included in select units, social activities and much more.

VMP MANOR PARK

3023 S. 84 St. Milwaukee, WI 53227

414-607-4322

vmpcares.com

VMP Senior Care community that provides a full continuum of care, including independent living apartments, assisted care, nursing care, short-term rehabilitation services, physician clinics, and ventilator care. VMP’s full continuum of care provides benefits to residents and family members because they never need to do another search for a community when their health conditions change, and they can get medical care right on campus.Monthly rental options are also available. VMP’s Senior Community Club is open to residents and community, offering in-house events, classes, and off-campus trips.

THE WESTERLY

409 Swan Rd, Pewaukee, WI 53072

www.livingwesterly.com

New Lake Country Senior Living Coming 2025 Living options to meet you where you are in your life.

Independent Living, Assisted Living and Memory Care.

A vibrant and enriching lifestyle for seniors who wish to maintain their independence while enjoying the benefits of a supportive community.

ST ANNE’S SALVATORIAN CAMPUS

3800 N 92nd St, Milwaukee, WI 53222 414-463-7570

stannessc.org

St. Anne’s offer a full spectrum of services: assisted living (residential care apartment complex), enhanced assisted living (community-based residential facility), short-term rehab, long-term skilled nursing, memory care, and respite care. The multi-acre campus includes a large park that features a pond, a beautiful new pavilion, and patios. Inside amenities include a beautiful chapel, activities rooms, lounges, spa, and many other benefits and services.

PROVIDENCE PLACE

815 Washington St, Grafton, WI 53024

262-377-9900

theprovidenceplace.org

Our residents enjoy their independence with a wide array of modern amenities both in their individual apartment homes and within The Providence Place community.

The Providence Place is a non-profit independent Christian Senior Community built on a six-acre parcel of land located at 815 Washington Street in Grafton, Wisconsin. We’ve worked hard to design a quality living environment that promotes fellowship, wellness and independence in a Christian atmosphere; and we’re excited about the opportunity to serve your residential needs.

CHARTER SENIOR LIVING

Charter Senior Living of Mequon 10803 North Port Washington RD Mequon, WI 53092

262-324-6670

charterofmequon.com

At The Waters of Oak Creek, we promise to honor, see and hear you as a unique individual. By genuinely knowing and appreciating you, we’re able to deliver personalized hospitality, care, programming and accommodations for your overall wellbeing. We call this authentic connection The Waters Way—the basis of our distinctive style of gracious living.

LUTHERAN HOME

7500 West North Avenue Wauwatosa, Wisconsin 53213 (414) 258-6170

thelutheranhome.org

We care for seniors whose families have trusted us to care for their loved ones in our residential care areas of Elaine’s Hope Memory Care Assisted Living and Skilled Nursing.

REILLY-JOSEPH COMPANY

1661 North Water Street, Suite 509

Milwaukee, WI 53202-6377

414-271-5201

lowincomerentalsmilwaukee.com

The Reilly-Joseph Company is a privately owned and operated apartment development firm, established in 1970. The company operates apartment complexes in the communities of Menomonee Falls, New Berlin, Pewaukee and Waukesha, Wisconsin. Premiere apartment communities are Village Square Townhomes, Apple Glen Apartments, Hunters Ridge Apartments & Townhomes, Stone Creek Apartments, as well as the award winning senior retirement community, Hawthorne Terrace in Wauwatosa.

OAK PARK PLACE

1621 Rivers Bend

Wauwatosa WI 53226

414-292-0400

oakparkplace.com

Assisted Living and Specialized Memory Care Services. Friendly neighbors, caring staff, fresh meals made by an expert chef, comfortable living spaces and spacious apartments. Helping hands to provide support when needed.

Services

GWAAR

gwaar.org

The Greater Wisconsin Agency on Aging Resources, Inc., is a nonprofit agency committed to supporting the successful delivery of aging programs and services in 70 counties and 11 tribes in Wisconsin. We provide aging lead agencies in our service area with training, technical assistance, and advocacy to ensure the availability and quality of programs and services to meet the changing needs of older people in Wisconsin.

UNIVERSAL SERVICES

262-257-0850

universalserviceswi.com

UNIVERSAL TRANSPORTATION

262-257-0250

universalserviceswi.com

CONSIGN W/US 414-397-5987

universalconsignment@gmail.com

Specializing in Senior Moving and Transportation

SMART MOVES

4305 S 108th St, Greenfield, WI 53228

414-526-5242

smartmovesforseniors.com

Smart Moves offers compassionate moving services for seniors. We bring a personal touch to the moving process while providing an insured and honest service for individuals and families. We begin with a consultation to learn more about what you need and how we can help. Estimates and consultations on our services are free.

MIDWEST SENIOR SELECT, INC.

11518 N. Port Washington Rd. Mequon, WI 53092

414-241-3662

At Midwest Senior Select, Inc. We understand that finding the best affordable Health or Life insurance protection plan can be confusing, frustrating and expensive, especially as we get older. That’s why we’ve done the “Homework” for you Representing Selected Major Insurance Companies For Medicare Supplements, Medicare Advantage Plans, Medicare Prescription Drug Plans, Long Term Care, Final Expense Life, Annuities, Under 65 Major Medical Plans, Health Or Life For Under 65.

ALLIED SENIOR SERVICES

7421 W. Becher Street

414-545-7878

www.allied-senior-svcs.com

Contact: AnnaMarie

Allied Senior Services has been doing business since 1989. We have been endorsed by many large groups and their leaders. Allied Senior Services is a full service insurance agency handling many types of insurance from several companies. We meet your individual needs by shopping for the best product and the best price. Independent representatives, located in various areas of the state, provide excellent, convenient service for you.

istock.com/ Seamni

AMERICAN REPUBLIC INSURANCE

SHERRY

BAGGERLEY

N27w23960 Paul Rd Ste 1 Pewaukee, WI 53072

262-844-4152

www.americanrepublicinsuranc eservices.com/agent/sherrybag gerley

As a representative of American Republic Insurance Services, it’s my job to help you understand the risks and options you face with regards to your life and health insurance needs. After all, the decisions you make today will have a tremendous impact on your lifestyle and the retirement dollars you have worked so hard to save

PEACE OF MIND FUNERAL & CREMATION SERVICES

5325 West Greenfield Avenue, Milwaukee Wisconsin 53214 414-453-1562

peaceofmindfuneralhome.com

Peace of Mind was created to assist families in giving them an affordable option when making arrangements for funerals or cremations. By eliminating the high cost of operating a large funeral home, we are able to pass along substantial savings to the families we serve.

CAPTEL

Captioned Telephone captel.com 800-233-9130

Ideal for people with some degree of hearing loss, the Captioned Telephone, or CapTel, works like any other telephone with one important addition: It displays every word the caller says throughout the conversation. CapTel phone users can listen to the caller, and can also read the written captions in the CapTel’s bright display window.

MIDWEST AUDIOLOGY CENTER, LLC

4818 S76th Street Greenfield 414-281-8300

Dr. Douglas Kloss

Quality Hearing Healthcare Services.

Cosmetically appealling designs availavle. Offering the latest hearing aid technology sales and service.