As we move into the warmth and longer days of June, many of us find ourselves looking for a healthier rhythm in our daily lives. Between work, family responsibilities, community commitments, and personal goals, it can be easy to feel pulled in many directions. This month, we invite you to focus on one simple but powerful concept: balance.
Balance does not mean perfection. It does not require strict diets, intense exercise routines, or dramatic lifestyle changes. Instead, balance is about making thoughtful choices that support your overall well-being—choices that help you feel energized, connected, and healthy.
In this issue, we explore practical ways to improve physical health, manage stress, stay active, and nurture emotional wellness. Whether it is taking a daily walk, preparing nutritious meals, getting adequate sleep, or simply making time for yourself, small actions can have a meaningful impact on your quality of life.
Health is a journey, not a destination. Each step forward, no matter how small, contributes to a stronger and healthier future. We hope the articles and resources in this issue inspire you to find balance in ways that work for your unique circumstances and goals.
Thank you for being part of our community. We are honored to support your journey toward better health and well-being.
Wishing you a healthy, happy, and balanced summer.
Modern Health and Living is supporting breast cancer and prostate cancer research by sponosoring the Pink Energy Run. Sign up solo or start a team or Join MHL’s TEAM HYPER PINK at the Pink Energy Run. Run, walk, support, or simply show up. And if you’re ready to go even further, become part of the Modern Health and Living Team Hyper Pink. REGISTER at PinkEnergyRun.com
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
For information on advertising or to submit articles call, 414-659-6705 or 608-237-6000, or email mhl@wi.rr.com.
Subscriptions are $20 per year. Thanks for reading MHL.
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. Special Thanks! To
Holistic Self-Care Practices for More Calm, Joy, & Peace
Self-care is not a luxury—it is an essential part of maintaining overall health and well-being. Taking even a few minutes each day to focus on your physical, emotional, and mental health can help reduce stress, improve resilience, and increase your ability to navigate life’s challenges. Whether through mindful breathing, limiting screen time, nurturing positive relationships, or adopting healthier daily habits, small intentional actions can create meaningful improvements in quality of life. Finding balance is often less about making major changes and more about consistently practicing simple habits that support wellness and bring greater peace to everyday living.t’s evident that we need to better care for ourselves so we can care for those we love and meet the challenges we face,” Dr. Brad says. “There are many simple practices that may boost our mental, emo-
tional, and physical health and help us find greater joy, calm, and peace.”
Many forms of self-care are simple and easy to practice, if we just remember to take the time. Here are a few of Dr. Brad’s suggestions:
1.Just Breathe — If you feel tension building in your body while you read the news or your Facebook feed, that’s a sign it’s time to take a breather — literally. Close your eyes and focus for a few minutes on taking deep, regular breaths. This type of meditation can help to calm your nerves and renew your energy.
2.Focus (Stop Multitasking!) — Choose a project, errand, or activity and do only that. Trying to do too many things at once and pushing too hard on multiple tasks might compromise the quality of everything you manage to get done. Concentrating on a single task may give your brain a break.
3.Cleanse Yourself of Toxins — This includes everything from artificial ingredients in food and drink to negative energy in your social circle. Take stock of the things that might be toxic in your life. Try to identify bad habits, and strive for healthy living by eliminating them. Adopt a healthy way of eating to keep your system as clean as possible. If there is someone in your life that absolutely drains you, it may be time to change your relationship with that person.
4.Avoid Digital Exhaustion — In this time of rage tweets, cyber-bullying, and bad news, give yourself a break from the negativity. If you feel worry, tension, apprehension, or anger building as you surf your news feed, take that as a sign you should disconnect for a bit. Go for a walk, read something uplifting, or spend a few minutes connecting with someone you love to break the cycle of stress.
5.Release Trapped Emotions — Traumatic and difficult events from the past can leave us with unresolved emotional energy in the form of Trapped Emotions — negative energies that can literally become trapped within. Discover how you can use energy healing practices such as The Emotion Code® and The Body Code™ to identify and resolve emotional baggage and other imbalances that may be harming your health and relationships or otherwise holding you back in life.
About Dr. Bradley Nelson: Veteran holistic physician Dr. Bradley Nelson (D.C., ret.) is one of the world’s foremost experts on natural methods of achieving wellness. He is the creator of The Emotion Code and The Body Code system, and the CEO of Discover Healing, a holistic education platform that provides training and certifies practitioners worldwide. His bestselling book “The Emotion Code” provides step-by-step instructions for working with the body’s energy healing power. His new book is “The Body Code: Unlocking Your Body’s Ability to Heal Itself” Photo Credit: stock.adobe.com/ zolotareva_elina
If your loved one needs daytime care, we’re here to provide it with love and compassion.
Our goal is to enhance the independence of older adults through active living that’s personalized for everyone’s needs. Call today for a tour!
1919 N. 60th St, Milwaukee 7:00 a.m. - 4:30 p.m.
Healthy Cooking Tips for Beginners and Experts Alike
By April Benshosan J
Reviewed by Bonnie Taub-Dix, MA, RD, CDN
It’s not always easy to eat healthier when takeout is just a tempting click away. However, a few handy skills under your belt (and a bit of inspiration) will grant you a one-way ticket to healthy, stress-free cooking.
Just moved out of your parents’ house and breaking in your new kitchen? Or perhaps you’re ferreting out a way to marinate meats before throwing them on the grill? Maybe you’re wondering what you can swap butter for in your healthy baking spree? Whatever it is, our guide has you covered. Read on to discover everything you need to know about healthy cooking. From beginner tips to more advanced expert-approved tricks that elevate your skills, you’ll finally conquer the kitchen and cook healthy and delicious meals
every time.
Cooking 101
The kitchen is a vast unknown and you’re tired of dining out — we’ve all been there. Cooking meals at home can help you achieve your health and weight-loss goals, and there’s no better time to start learning how to cook than now.
Luckily, preparing food at home isn’t that complex — especially when you’ve got the basics down pat. You’d be shocked how much easier cooking gets once you’ve mastered poaching and stocked up on the six pantry staples that every home cook should have on hand at all times. Soon enough, not only will you be throwing away your takeout menus, you’ll also be inviting your friends and family over to enjoy your creations!
Set yourself up for success in the kitchen with these basic cooking tips every beginner chef needs to know.
Make the Most Out of Your Microwave
Your microwave is a kitchen MVP: It can reheat leftovers and expedite your meal prep. Plus, your microwave can also help you eat a whole lot healthier. Not convinced? The handy yet underrated kitchen appliance makes it easier to exercise portion control and resist the lure of ordering in. If you’ve been using your microwave primarily to heat up frozen foods or pop a bag of popcorn, it’s time to familiarize yourself with all the other ways you can use the tool. From getting more juice out of your citrus to whipping up single-serving desserts in a jiffy, your microwave can help you make healthy meals that much faster.
Is It Grilling Season Yet?
Warm weather means it’s time to grill, but a steady diet of basic backyard burgers and hot dogs isn’t really doing your health any favors.
Ditch the processed stuff and opt for lean meats dressed with homemade marinades that add way more flavor than bottled barbecue sauce ever will. You can even throw fruit on the fire for an alternative dessert that’s refreshingly sweet — and much better for your body than s’mores.
Take your grilling to the next level and make BBQ season healthier than ever. Master Sweet — and Savory — Baking
You’ve probably already been putting your oven to good use, baking everything from tasty desserts to satiating proteins and veggies. Yes, you and your
COOK <<page 54
EACH PIECE OF PILATES APPARATUS WAS ACTUALLY DESIGNED TO SUPPORT, ASSIST, AND GENTLY CHALLENGE THE BODY WHILE HELPING YOU CONNECT TO YOUR CENTER AND CORE STRENGTH.
Pilates for Every Body: Meeting You Where You Are
Pilates can seem intimidating from the outside, especially when seeing the equipment for the first time. Many people wonder, “What kind of contortion or torture device is that?” But each piece of Pilates apparatus was actually designed to support, assist, and gently challenge the body while helping you connect to your center and core strength.
Pilates can be especially beneficial for adults dealing with stiffness, joint discomfort, past injuries, balance concerns, or those who simply have not exercised in a long time. Pilates meets you where you are. At our studio, we focus on improving mobility, stability, balance, and body awareness in a way that feels supportive rather than overwhelming.
One of the most common things I hear from new clients is, “I wish I would have started sooner.”
At Anointed Hands Massage & Pilates Studio, Pilates is not about being the strongest or most flexible person in the room. It’s about building strength gradually, improving mobility, and learning to move with more confidence in everyday life. For many clients, simply slowing down, focusing on their breathing, and becoming more present in their bodies has been incredibly beneficial.
Our small group Pilates classes provide guidance and encouragement in a calm, welcoming environment while still allowing each client to move at their own pace. Clients often build friendships and a sense of community along the way. Whether someone is completely new to Pilates or returning to movement after years away, the goal is always the same: helping people feel stronger, move better, and feel more connected to their bodies.
stock.adobe.cm /Flamingo Images
Swap This, Lose That: Healthy Changes That Last
When you think about weight loss, it’s easy to imagine strict diets, calorie counting, or cutting out entire food groups. You can gradually replace high-calorie, low-nutrient foods with healthier alternatives that still satisfy your cravings. Here’s how small changes can make a big difference:
Whole Grains Win Over Refined Grains
White bread, white rice, and regular pasta are highly processed and can spike blood sugar levels. Replacing them with whole grain options like brown rice, quinoa, or whole wheat bread adds fiber, which helps you feel full longer.
Instead of white rice, try brown or cauliflower rice. Swap out regular pasta with whole wheat or chickpea pasta.
Choose Lean Proteins
Protein is essential for weight loss because it helps maintain muscle and keeps you satisfied. Opting for lean sources reduces excess saturated fat without sacrificing flavor.
Swap ground beef for ground turkey or chicken. Replace bacon with turkey bacon or smoked salmon.
Replace Sugary Drinks with Low-Calorie Options
Sugary beverages are one of the biggest sources of hidden calories. Choosing drinks wisely can significantly reduce your daily intake without affecting how full you feel.
Replace soda with sparkling water with fresh fruit. If you prefer coffee, skip the sweetened coffee drinks and try black coffee or coffee with just a splash of milk.
Snacks Should Be Nutrient-Dense
Snacking isn’t the problem—what you snack on matters. Highly processed snacks are often packed with salt, sugar, and unhealthy fats.
It’s easy to grab chips or candy. Instead, replace them with air-popped popcorn or fresh fruit.
Get Rid of High-Calorie Condiments
Condiments on a sandwich or in a salad can quickly add up in calories without you realizing it.
Call (262) 523-1440 today.
Try Greek yogurt or avocado instead of mayo, and vinaigrette or homemade yogurt dressing to replace ranch dressing on your salad.
Satisfy Sweet Cravings the Smart Way
You don’t have to give up dessert entirely. The key is choosing options that are lower in added sugar and higher in nutrients.
Instead of ice cream or sweetened baked goods, try Greek yogurt and fruit or dark chocolate-dipped frozen bananas.
Weight loss doesn’t have to mean deprivation. By making simple, realistic swaps, you can enjoy your meals while gradually improving your nutrition. Start with one or two swaps that feel easy and build from there. Your body — and your lifestyle — will thank you.
About TOPS®
Visit www.tops.org or call 800-932-8677 to learn more about TOPS and to find a local chapter. Photo Credit: stock.adobe.com/ Vasiliy.
How Can Hiking Improve Your Health?
By: KURU Footwear
Hiking is one of the best forms of exercise for both the body and mind. Whether you’re scaling mountain trails or taking a leisurely walk through the woods, hiking offers unique health benefits that many other exercises simply don’t. Unlike running on a treadmill or lifting weights at the gym, hiking immerses you in nature, challenges your endurance with varied terrain, and offers a much-needed escape from everyday stress.
If you’re looking for a way to boost your fitness, strengthen your muscles, improve your mental well-being, and connect with nature, hiking might be the perfect activity for you.
Hiking provides unique health benefits, including cardiovascular fitness, mental well-being, and muscle strengthening.
The varied terrain of hiking trails enhances balance, reflexes, and endurance.
Spending time outdoors can improve mood, reduce stress, and increase vitamin D levels.
Physical Benefits of Hiking
1. Cardiovascular Fitness
Hiking is an excellent cardiovascular workout that helps strengthen your heart and lungs. Unlike walking on a flat surface, hiking involves elevation changes that make your heart work harder, improving circulation and overall cardiovascular health. Regular hikes can:
Lower blood pressure
Reduce the risk of heart disease
Improve lung capacity
Enhance endurance
Interval training is another great way to improve your fitness levels, and you can read more about it in our guide on interval training for faster fitness.
2. Strengthens Muscles and Joints
Hiking engages multiple muscle groups, including your legs, core, and even your arms if you use trekking poles. The constant adjustments your body makes while walking on uneven terrain help:
Strengthen stabilizing muscles
Improve joint flexibility
Reduce the risk of osteoporosis by building bone density
Additionally, being mindful of workout fashion mistakes can ensure you’re wearing the right gear to maximize muscle engagement and support.
3. Burns Calories and Supports Weight Loss
If you’re looking for a fun way to burn calories, hiking is one of the best options. A one-hour hike can burn anywhere from 400 to 700 calories, depending on your weight, the difficulty of the trail, and your pace. The natural inclines and declines of trails require more effort than walking on flat ground, making it an effective workout for weight management.
To see how hiking compares with other workouts, check out our insights on when workouts start showing results.
best national parks for hiking
Mental and Emotional Benefits of Hiking
4. Reduces Stress and Anxiety
Spending time in nature has been shown to lower cortisol levels (the stress hormone), helping you feel more relaxed and at peace. Studies indicate that hiking can reduce symptoms of anxiety and depression, thanks to:
Exposure to fresh air and sunlight
The calming effects of natural sounds
The meditative rhythm of walking
5. Boosts Mood and Mental Clarity
Being surrounded by nature can have a powerful impact on your mood and cognitive function. Hiking helps increase dopamine and serotonin levels, neurotransmitters that contribute to happiness and emotional stability. Additionally, hiking has been linked to improved memory and concentration, making it an excellent activity for those looking to boost productivity and mental clarity.
6. Enhances Creativity
Feeling stuck on a project or struggling with problem-solving? Taking a hike can provide a fresh perspective. A study from Stanford University found that walking in nature can boost creative thinking by up to 50%, making it a perfect activity for writers, artists, and entrepreneurs looking to generate new ideas.
The Unique Advantages of Hiking Over Other Exercises
7. A Breath of Fresh Air
Unlike running on a treadmill in an enclosed space or jogging through a crowded city, hiking takes you into areas with clean, oxygen-rich air. Being in forests, mountains, or near bodies of water exposes you to increased oxygen levels, which can:
Improve lung function
Strengthen the immune system
Increase energy levels
For more outdoor exercise inspiration, explore outdoor activities to energize your adventure.
8. Improves Balance and Reflexes
The uneven terrain of hiking trails forces your body to make micro-adjustments with every step, improving:
Coordination
Reflexes
Balance and stability
These benefits are particularly important as we age, as they can help prevent falls and improve overall mobility. Additionally, practicing yoga poses for better posture can complement hiking by strengthening your core and improving stability.
9. Boosts Vitamin D Levels
Spending time outdoors exposes your body to natural sunlight, which helps produce vitamin D. This essential nutrient:
Strengthens bones
Supports the immune system
Enhances mood
Just 15-30 minutes of sun exposure while hiking can provide a significant vitamin D boost, helping combat deficiencies that are common in people who spend most of their time indoors.
10. Improves Sleep Quality
Spending time in natural light and engaging in physical activity can improve sleep patterns. Exposure to sunlight helps regulate circadian rhythms, making it easier to fall asleep and stay asleep. Additionally, the physical exertion of hiking reduces restlessness, allowing for deeper, more restorative sleep.
11. Provides a Sense of Adventure
Unlike monotonous workouts at the gym, hiking offers a sense of adventure and discovery. Each trail presents new scenery, wildlife, and terrain, keeping the experience fresh and exciting. Exploring new hiking spots can become a rewarding hobby that encourages consistent physical activity and exploration.
For more information visit www.kurufootwear.com.
Questions and Answers On Health & Fitness
Question: I hear that keeping a food journal might help me lose weight. Can you give me some tips on how to get started and the best way to journal?
Answer: Several studies have shown that people who keep food journals are more likely to be successful in losing weight. The simple act of food journaling is an excellent way to bring instant awareness to what, how much, and why you are eating. Journaling helps identify areas where changes might need to be made, whether it’s recognizing a food allergy or sensitivity, or realizing that many of your daily calories are coming from mid-afternoon beverages and late-night snacks. Decide on what type of journal will work for you. You might choose a simple notebook and manually log or you could use a smart phone app and track digitally. Next, start logging your food. It makes the most sense to log right after you eat, whenever possible. Be sure to include time of meal, food amount/portion size, and degree of hunger. Be as honest and thorough as you can. It’s easy to forget the handful of M&M’s at the office or that alfredo sauce on your lunchtime pasta. Review your journal weekly, either on your own or with a dietitian to determine eating patterns that are positive and those that need a change to help you move towards a healthier lifestyle.
Question: Can you please explain what Tabata is? I know it’s a form of intense exercise, but what exactly do you do?
Answer: Tabata training is a specific type of high intensity interval training that is short in duration but extremely HIGH in intensity. Japanese scientist Dr. Izumi Tabata and his team of researchers in Tokyo discovered Tabata Training. Tabata’s research was done on two groups of athletes: one group training at moderate intensity (5 days a week for 6 weeks for one hour at a time) and the other at a much higher intensity (4 days a week for 6 weeks but for only 4 minutes at a time). The high intensity group showed a substantially larger increase in their aerobic system than group one, and increased their anaerobic system by 28 percent. In other words they literally got fitter faster! You can see how this is becoming a popular method of training. The Tabata protocol is only 4 minutes of exercise but within those 4 minutes, you perform 20 seconds of extremely high intensity exercise followed by 10 seconds of recovery and repeat 8 times in a row. In order to get the results Tabata saw in his study, you need to workout as hard as you possibly can for each and every second of the intervals (to a place where you literally cannot say a word and do not feel like doing the work again). You can choose any exercise that allows you to achieve the intensity described. Tabata workouts are intense, but great if you are short on time, need to break through a plateau, or you are just looking to change up your exercise routine. You should always build in significant recovery after a Tabata workout (easier workouts the next day or two) and keep in mind that if you are doing Tabata training right, you will not want to go for very long!
The Ultimate Exercise To Get in Shape Faster: Interval Training
By: KURU Footwear
Interval training involves short bursts of intense exercise interspersed with brief rest periods, as opposed to typical steady-paced workouts.
Interval training is suitable for individuals with varying fitness goals, including increasing speed, endurance, building muscle, or losing weight.
istock.com/Ilija
Erceg
Increasing the intensity of interval training each week can kick-start the body’s metabolism, leading to noticeable results within a few weeks.
What Is Interval Training?
With typical exercise routines, you workout at a comfortable, steady pace for 45 minutes to an hour. It feels pretty easy initially, but by the time you’re done, you’re both tired and...well, done. Not only that, but it may also take months before you get the results you want.
Interval training, on the other hand, is anything but routine. It includes short bursts of intense exercise broken up by brief rest periods. It is physically de-
manding. The best part about interval training is that you’ll notice the results in only a few weeks.
Elliptical vs. Treadmill: Pros and Cons of Each Read More About Continue Reading Interval Training For Runners
There are hundreds of interval training exercise routines. Whether your goal is to increase your speed, improve endurance, build muscle, or lose weight, interval training can help you achieve any fitness goal. Here’s one routine for runners that has been adapted from Active.com. This workout will surely burn calories and increase your overall fitness.
Warm up for 15 minutes.
Run for 3 minutes at 90 percent effort.
Walk or jog for 3 minutes.
Repeat the 3-on 3-off pattern 3 to 4 more times.
Cool down with a walk or jog for 10 minutes.
Do this workout three or four times the first week. If you’re up to it, you can pick up the intensity each week by lengthening the duration of each interval and reducing your recovery time. For example, in week two, you can run for 3.5 minutes and walk for 2.5 minutes. Week three: run for 4 minutes, walk for 2 minutes, etc. Increasing the intensity each week kick-starts your body’s metabolism. By the end of the first month, you’ll see the pounds begin to melt away.
Interval training is a highly effective workout method that alternates between short periods of intense exercise and brief recovery intervals. Unlike traditional steady-paced workouts, interval training challenges the body to work at higher intensities, helping improve cardiovascular fitness, increase endurance, and burn more calories in less time. Because of its versatility, interval training can be adapted for people with a variety of fitness goals, whether they want to run faster, build muscle, improve athletic performance, or lose weight.
For runners, interval training can be especially beneficial because it improves both speed and stamina. A typical workout may include a warm-up followed by several rounds of running at near-maximum effort for a few minutes and then recovering with a walk or light jog. As fitness levels improve, the intensity can gradually increase by extending the work intervals and shortening recovery periods. This progressive approach helps boost metabolism, encourages fat loss, and delivers noticeable fitness improvements within just a few weeks. Photo Credit: stock.adobe.com/ Jacob Lund.
Sourdough Bread What’s the Hype All About?
by Emily Lincoln
According to Eric Pallant, author of Sourdough Culture: The History of Bread Making from Ancient to Modern Bakers, sourdough bread originated in the Fertile Crescent of the Middle East 6,000 years ago, when it was (and still is) made of four basic ingredients: flour, water, salt, and a starter made from a live fermented culture of wild yeast and bacteria. Nowadays it can be found in local cafes, small-scale microbakeries, farmers markets, and major grocery stores.
In 2024, “gut microbiome” was one of the most commonly googled words and the current global market for fermented foods is booming; but are there really health benefits to be found in this ancient leavened bread?
A Brief History
Up until the invention of commercial yeast around 200 years ago, sourdough was the primary kind of bread. Then came the invention of commercial yeast during the Industrial Revolution and the consequent rise in popularity of the mass-produced yeast bread that we see today.
What’s the Difference?
Sourdough is made using a cultured starter which includes wild yeasts and lactic acid bacteria, and the bread dough is usually fermented for one to two days (Suo, 2021). While bread made with active dry yeast rises and is ready to bake in just a few hours. According to a study by Åse Hansen and Birgit Hansen published in European Food Research and Ecology in 1996, sourdough bread can increase the “quality, texture, elasticity, palatability, and aroma of bread.” So, not only are the processes of making the two breads different, but they also yield different outcomes.
Is Sourdough Actually Healthier?
Studies show that in addition to improved flavor, sourdough also has numerous health benefits. One study found that sourdough bread has a lower glycemic index, making it less likely to cause a rapid spike in blood sugar levels (Alkay, 2024). Other benefits found in the study show that sourdough bread includes high levels of postbiotics, antioxidants, beneficial microbes, and dietary fiber for the gut. It also helps with the absorption of minerals and shows higher levels of nutrients such as B vitamins and vitamin K (Schwartz, 2020).
Another potential benefit, according to Dr. Erin McKenney, is the improved digestibility of sourdough for some people who are usually gluten intolerant (not including those with celiac disease).
Bleached and Bromated Flour
Although research shows that sourdough bread is better for both our health and our taste buds, not all flour is created equal. One concern with flour is that it’s commonly bleached with chlorine gas, benzoyl peroxide, or potassium bromate for visual appeal and baking quality. However, some countries have enacted bans on certain bleaching agents. For example, potassium bromate has been linked to kidney damage and cancer in animal studies and is banned in the European Union, Canada, and Brazil and chlorine gas has been banned in the United Kingdom and the EU.
Benzoyl Peroxide (BPO) is the most commonly used bleaching agent in the U.S. and has been shown to degrade nutrients and vitamins in the flour, induce oxidative stress in the body, adversely affect liver health, and potentially act as
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.
Pink Energy Run Leadership Community Board
Community members are gearing up for the Pink Energy Run, a Friday night 5K run and walk supporting breast and prostate cancer research. This year’s event will feature a strong showing of local teams, start training today at some of these locations. Thanks for all the teams for your support!
Anytime Fitness Cudahy
Visit your 2/ gym
Enjoy a variety of equipment, personalized plans, and supportive community to reach your fitness goals. Join today! 1--121
Anytime Fitness Brown Deer (1) -100 anytimefitness.com
Omega Anytime Fitness
Anytime Fitness Franklin (1) 0-2
Anytime Fitness Shorewood (1) 2-1111
Anytime Fintess Mequon (22) 02-220
Anytime Fitness Port Washington (22) -2 omegafitnessholdings.com
Discover The Hive
Nurturing The Mind, Body, And Spirit In Milwaukee Wisconsin www.hivemke.com 1-01-
Menonomee Falls Public Library (22) 2-00 menomoneefallslibrary.org
Aly’s Allies
Fiori D’ Amore
Hakuna Ma’ Ta Tas
Milwaukee Area
National Guard
Modern Health and Living - Hyper Pink
Pinktacular - WBCS for a cure
Runnin Nerdz
Strong By Design
Sue’s Pink Warriors
Team Tortoise
The Champions
The Gene Team
Uncommon Run Club
The Pink Energy Run is more than a race—it is a community-driven event that brings together runners, walkers, families, cancer survivors, and supporters in a shared mission to fight breast and prostate cancer. Held annually during German Fest at Milwaukee’s Summerfest Grounds, the event combines fitness, celebration, and philanthropy to create an experience that inspires hope and fuels research.
Participants can choose from a timed 5K run, a 5K walk, or the free Kid’s Dash, making the event accessible to people of all ages and fitness levels. The scenic course takes participants along Milwaukee’s beautiful lakefront, offering stunning views while providing an opportunity to support an important cause. Whether participants are striving for a personal best or simply walking alongside friends and family, every step
Pink Energy Run/Walk: Turning Every Step Into Hope
contributes to a larger mission.
What makes the Pink Energy Run unique is its vibrant atmosphere. Participants are encouraged to wear pink and blue, honor loved ones affected by cancer, and embrace the festive spirit of German Fest. The event is filled with music, entertainment, community activities, and post-race celebrations that create an uplifting environment focused on positivity and support.
The race benefits WBCS for a Cure, a nonprofit organization dedicated to funding innovative breast and prostate cancer research. Through fundraising efforts, sponsorships, donations, and race registrations, the organization helps advance scientific discoveries and treatment options that can improve and save lives. The impact of the event extends far beyond race day, supporting researchers and providing hope to individuals and families facing cancer.
Beyond fundraising, the Pink Energy Run serves as a powerful reminder of the strength found in community. Survivors, caregivers, healthcare professionals, and supporters gather to share stories, celebrate victories, remember loved ones, and demonstrate solidarity in the fight against cancer. The event creates meaningful connections while raising awareness about the importance of early detection, research, and continued support for those affected by the disease.
Each year, the Pink Energy Run will grow as more people join the movement. Participants are not only crossing a finish line; they are helping fund groundbreaking research, honoring those touched by cancer, and contributing to a future where better treatments and cures become possible. The energy generated by thousands of participants creates a powerful symbol of hope, determination, and collective action.
The Pink Energy Run demonstrates that when a community comes together around a common purpose, extraordinary things can happen. Every registration, every donation, and every mile completed helps move cancer research forward. It is a celebration of life, resilience, and the belief that together we can make a lasting difference in the fight against breast and prostate cancer.
REGISTER AT PINKENERGYRUN.COM
Please support WBCS for a cure and all of the teams that have formed to support the mission. Sign up individually or start your own team.
June is National “Cataract Awareness Month”
Eye MDs Answer Common Questions about Cataracts
What is a cataract and why would I need surgery for it?
Brett Rhode, MD: A cataract is a progressive clouding of the natural lens inside the eye. There are no drugs, drops, glasses or exercises that can prevent or cure cataracts. The only effective treatment is to make an opening in the eye, surgically remove the cloudy lens (cataract), and replace it with an intraocular lens implant (IOL) to once again focus light rays onto the retina. It’s not necessary to wait to remove a cataract until it’s so ripe that almost all vision is blocked. If the cataract is preventing you from doing tasks, new glasses won’t improve clarity, and no other conditions exist which would negate the benefits of removal (like
severe macular degeneration), then it’s time for surgery.
What happens once you decide to have the cataract removed?
Daniel Ferguson, MD: First, you should meet the surgeon and have preparatory tests done. In our practice, we then enter information regarding the length of your eye and curvature of your cornea into a special computer that calculates the power of IOL which would best restore your vision to pre-cataract levels. We then customize the type of implant and surgical technique to fit each individual patient. Standard IOLs are like miniature internal contact lenses set for a single prescription power—usually to provide clear vision in the distance for driving, watching TV, and other tasks. Most patients with these lenses still need reading glasses or bifocals. Newer “advanced” IOLs can adjust for astigmatism or provide multiple focusing zones with less dependence on glasses. Your surgeon should help you determine which type of IOL is best for you depending on your eye anatomy, overall health, vision expectations, lifestyle, and budget. Be certain that you feel comfortable with the decision. For example, at Eye Care Specialists, our team takes great care to never upsell or push a patient into an implant that is beyond their medical needs or financial means.
Are you asleep for the surgery?
Daniel Paskowitz, MD, PhD: Cataract surgery is performed under what is called “conscious sedation,” which is often used for dental and medical procedures (like a colonoscopy). The medication given by the anesthesiologist makes you very relaxed and decreases any anxiety. You are not completely awake or completely asleep. You breathe normally (there are NO masks or tubes) and are able to respond to verbal commands. You may or may not remember the surgery. It is normal to be aware of what is happening and to hear the surgical staff speaking. With the advanced techniques used by our surgeons, the surgery itself takes only 15-30 minutes and total time at the surgery center is about 2-3 hours.
How long until I can return to normal activities?
Michael Raciti, MD: Our patients resume most all normal activities almost immediately upon returning home that day, including reading (although there may be some initial blurriness), watching TV, using stairs, walking outside, cooking, cleaning, and shopping. You are not allowed to drive that day due to the sedation, but can resume the next day. You will also be advised to avoid heavy lifting, bending with your head below your waist, and excessive rubbing of the eye for one week after surgery. As your eye heals, vision noticeably improves within days and typically reaches its optimal level after 3-4 weeks.
istock.com/undefined undefined
VISION>>page 55
stock.adobe.com/Micah C/peopleimages.com
Relax to Sleep Better: The -- Breathing Exercise
Bu: Janell Strupp PT, CPI
Simple, quick, No equipment needed, Do it anywhere.
Use this simple tool to achieve general relaxation and manage stress. Anyone can do it!
Lie down or sit with your back supported comfortably. Place the tip of your tongue against the roof of your mouth, just behind your upper front teeth, keeping it there through the entire exercise.
Exhale through your mouth around your tongue; try pursing your lips slightly.
Disclaimer: This exercise is meant only as a guide. If you are suffering with a severe or chronic sleep disturbance, stubborn pain or other physical limitations, please contact a health care specialist to get individualized help and guidance with the condition.
Exhale completely through your mouth making a whoosh sound (as if you are steaming up a mirror with your breath)
Inhale through your nose, fill the depths of your lungs, and widen the breath into your back for a mental count of 4.
Remain still not breathing in or out, “the breath is lightly held without bearing down” for a count of 7.
Exhale completely through the mouth making a whoosh sound to a count of 8.
This is one breath. Now inhale again and repeat the cycle 3 more times for a total of 4 breaths.
The absolute time spent on each phase is not important. The ratio of 4:7:8 is important. If you have trouble, speed up the exercise, but keep the ratio of 4:7:8 for the three phases. With practice, gradually slow down and get used to inhaling and exhaling more deeply. The held phase (7 counts) is the most important part. This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which can be effective when first taken, but then lose their power over time, this exercise can feel subtle when you first try it, but it gains in power with practice and repetition. It is best done lying down if you intend to use it to help you fall asleep.
Perform 4-7-8 breathing, 2x/day, completing no more than 4 breaths at a time for the first month of practice. Later, if you wish, gradually work your way up to 8 breaths. This breathing technique should only be practiced in a setting where you can fully relax due to the deep state of relaxation that follows. Use this skill when becoming aware of internal tension.
Physical Therapy may be considered (for a comprehensive evaluation and treatment plan which may include 1:1 manual techniques such as Fascial Counterstrain, Craniosacral therapy, or Visceral Manipulation). A variety of clients often report improvement in the quality and quantity of their sleep after attending the recommended course of physical therapy.
Consult with a health care practitioner for further questions or if you experience continued difficulty sleeping.
Janell Strupp PT, CPI, Total Health Wellness Center, Phone: 262-251-2929.
We are looking for strategic thinkers, team players and leaders who align with our purpose of improving the health and wellbeing of those we serve .
Our work focuses on crea ng meaningful connec ons with each of our clients, helping them to move to ward a healthier lifestyle. We assist each individual’s journey by helping to uncover root causes of their health concerns through holis c natural health and wellness advocacy
If our purpose resonates with you, we invite you to explore career opportuni es and apply today.
*Full me or part me (at least three days a week as client load builds). $35/hr, up to $40hr maximum. Qualifica ons: Must have a passion for natural health. Background in Nutri on preferred Willing to train the right candidate
Step Into Wellness: Dare to Be Aware Fair Marks 20 Transformative Year
The Dare to Be Aware Fair, a beloved annual holistic wellness event, is celebrating 20 years of promoting well-being, connection, and personal growth. Taking place on June 13, this milestone event—its 17th held in person—will be hosted at the Brookfield Conference Center, just west of Milwaukee. Over the years, the fair has grown into one of the largest alternative wellness expos in the Midwest.
Often referred to as the Dare Fair, this event brings together a vibrant and supportive community, offering attendees the chance to explore a wide range of complementary healing practices. Founded by two Milwaukee natives, it continues to serve the greater Milwaukee area with high-quality services and products focused on holistic health, wellness, and personal development.
The fair will feature more than 100 exhibitors, along with workshops, dem-
onstrations, and live performances. Attendees can engage with various healing modalities such as acupuncture, chiropractic care, Reiki, sound healing, and energy work. Additional offerings include crystals, herbs, organic goods, psychic readings, animal communication, and much more.
A key aspect of the Dare Fair is its dedication to supporting veterans. The event provides a welcoming space for those dealing with health challenges or PTSD to explore alternative care options, including acupuncture and chiropractic services. Veterans are admitted free of charge.
Anyone looking to connect with like-minded individuals, discover diverse wellness practices, and enjoy an uplifting, engaging experience is encouraged to attend on June 13. Advance tickets are available online for $10, while tickets at the door will be
$15 (cash only). Admission is free for children 16 and under, as well as for veterans.
If you’re curious about holistic health, looking to try something new, or just want to spend a day in a positive, uplifting environment, this fair delivers. It’s equal parts education, exploration, and community gathering—all under one roof.
For additional details or information about booth availability, visit DareToBeAwareFair.com.
9:00 AM - 9:45 AM
Global Healing Circle
Erik Swenson
Collaborate A
12:30 PM - 1:20 PM
Keynote - Erik Swenson
A Tipping Point for Humanity: Falling Into an Abyss, or Transforming Global Consciousness?
Collaborate B
10:30 AM - 11:20 AM
Room:B Booth:1
Susan Wehrley, creator of SHIFT: The Gut Intelligence Blueprint - andSarah Urban, founder of She Carries It How to Dare to be Aware of the Signals that Tell You You’re Out of Alignment
11:30 AM - 12:20 PM
Room:A Booth:70
Ben Rolfs, OsteoStrong Wisconsin The OsteoStrong Skeletal Strengthening Program: Your Path to Healthy Bones and A Long, Active Life
11:30 AM - 12:20 PM
Room:C Booth: no booth
Michele Barney, Life Mastery Consultant and Dream Builder Coach
Make Your Heart Sing!
1:30 PM - 2:20 PM
Room: C Booth:7
Marilyn Murphy, Spiritual Enlightenment
Awakened: A Reading from my book and a Call to Remember Who You Are
2:30 PM - 3:20 PM
Room: A Booth:13
David Fife, Lake Country Acupuncture
Acupuncture. An old and effective medicine explained simply
2:30 PM- 3:20 PM
Room: B Booth:41
Mary Engelbart and the Heart and Soul Community
Mediumship Gallery Readings with Heart and Soul Community
2:30 PM - 3:20 PM
Room: C Booth:no booth
Ashley Levering, CPC, ABL Life
Coaching and Consulting
Understanding and Mastering the Human Experience of Navigating Inevitable Life Changes
Emotional Benefits of Honoring Your Pet
The bond between an owner and their pet can be unlike any other, with many owners considering animals a part of the family. The majority of animals we cremate are dogs and cats, but other animals can be cremated as well.
When a pet passes, a beloved family member, can be an extremely emotional and be under stress. For this reason, many families are choosing to take care of arrangements in advance. This includes choosing the right pet crematorium for you and your family. There are several option on deciding the type of memorial that is proper for your family member. Cremation is becoming extremely popular. It can be a meaningful way to honor the pet and create a unique legacy to honor the end of a good life. Pet owners can customize a special funeral for their pets, with a prayer service if desired.
People often choose cremation for their furry friends so they can be kept in the home within an urn for ashes that can be specifically designed for cat ashes, dog ashes, or any urn for any animal you wish to keep close by to you. Alternatively, a pets ashes may be kept so that in the end their ashes might be mixed with your own so you can be buried together or scattered together to spend eternal rest with each other.
Most pet crematoriums will allow you to bring your own pet in, however, many also offer pickup services. If this is of interest to you, be sure to ask.
There is a wide variety of pet urn options available online, with many also offered by your local pet crematorium. With all the options, it’s best to consult with someone at the cremation service.
Some pet cremation providers offer keepsakes, and there are numerous alternatives. There will be countless ways of memorializing a furry friend using nose prints, paw prints, lockets of fur, jewelry and many other option of pet memorial products the cremation service will offer.
Cremation enables many people to feel as though they were able to properly rember their lost love pet. This can play a key role in the mourning process. The act of honoring the bond with a ceremony or memorial may be a healing experience for many pet owners, and it can help them move ahead in the grief process. It may also help the owner if they have more than one pet.
There are many great ways to honour the memory of our pets, such as donating to an animal shelter, keeping their ashes in an urn, or having an imprint of their paw in a place we can see it daily. Planning ahead for your pet’s final arrangements can provide peace of mind during an emotional time. By exploring cremation and memorial options in advance, families can make thoughtful decisions that reflect the unique bond they shared with their beloved companion. Having a plan in place allows pet owners to focus on remembering cherished moments rather than making difficult choices during a period of grief.
Rozga Funeral & Cremation Services & Treasured Tails Pet Memorial & Cremation, a state of the facility.
Having a memorial for them can help you remember and appreciate the love they brought to your life.
Taking the time to celebrate a pet’s life can bring comfort, healing, and a lasting reminder of the unconditional love and companionship they provided throughout the years.
www.rozgafuneral.com
Complete Care specializes in short term rehabilitation to get you back home safely, and long term care. Be at peace knowing your loved one is receiving outstanding care with the amenities of home in a serene setting.
Find a Complete Care center near you to learn more and schedule a tour!
HALES CORNERS CARE CENTER
9449 W Forest Home Ave, Hales Corners, WI 53130
GLENDALE CARE AND REHAB CENTER
414.529-6888 | halescornerscarecenter.com
6263 N Green Bay Avenue, Glendale, WI 53209
GLENDALE CARE AND REHAB
414.351.0543 | glendalecrc.com
6263 N Green Bay Avenue, Glendale WI 53209
414.351-0543 | glendalecrc.com
GRANDE PRAIRIE CARE AND REHAB CENTER
10330 Prairie Ridge Blvd, Pleasant Prairie, WI 53158
OUR CARE SERVICES
• Inpatient Dialysis
• Physical, Occupational, and Speech Therapy
• Wound Care
• Behavioral Health
• Respite Care
• VA Contracting
• And Much More
CARE-AGE OF BROOKFIELD
1755 N. Barker Rd Brookfield, WI 53045
262.821.3939 | care-age.com
RIDGEWOOD CARE CENTER 3205 Wood Road, Racine, WI 53406 262.554.6440 | ridgewoodcarecenter.com
RIDGEWOOD CARE CENTER 3205 Wood Road, Racine, WI 53406 262.554.6440 | ridgewoodcarecenter.com
SOUTHPOINTE CARE AND REHAB CENTER 4500 West Loomis Road, Green�ield, WI 53220
262.612.2800 | grandeprairiecrc.com
GRANDE PRAIRIE CARE AND REHABE CENTER
10330 Prairie Ridge Blvd. Pleasant Prairie, WI 53158
262.612.2800 | grandeprairiecrc.com
KENSINGTON CARE AND REHAB CENTER
1810 Kensington Drive, Waukesha, WI 53188
KENSINGTON CARE AND REHAB
262.548.1400 | kensingtoncareandrehab.com
1810 Kensington Drive, Waukesha, WI 53188
262-548-1400 | kensingtoncareandrehab.com
SOUTHPOINTE CARE AND REHAB CENTER
414.325.5300 | southpointecrc.com
4500 West Loomis Road, Greenfield WI 53220 414.325.5300 | southpointecrc.com
VIRGINIA HIGHLANDS CARE AND REHAB CENTER W173 N 10915 Bernie’s Way, Germantown, WI 53022
262.509.3300 | virginiahighlandscrc.com
VIRGINIA HIGHLANDS CARE AND REHAB W173 N 10915 Berniew’s Way, Germantown, WI 53022
262.509.3300 | virginiahighlandscrc.com
Healthy 10-Minute Snacks
When you’re feeling the need for a quick bite to eat between meals, it can be tempting to reach for chips, sweets, or other easy-to-grab treats. But if you’re looking for a healthy alternative, here are some fun, fast recipes to try for a healthy boost of energy for midday cravings. Let’s check out these healthy 10-minute snacks.
Mini-Charcuterie Board
Instead of spending time making a lavish spread, why not make a snack-sized plate of charcuterie options? You’ll spend just a few minutes gathering healthy ingredients and slicing cheeses for your snack. Try grabbing a slice or two of a low-fat cheese, a handful of mixed nuts like cashews, almonds, and pistachios, and a spoonful of honey or jam. Grab your favorite cracker (bonus healthy points for whole wheat or fiberforward options) and you’re set for a tasty, filling, and high-energy snack blend. This is a great option as it’s easily customizable and you can create a plate based on items or ingredients you have on hand.
Easy Energy Bites
Energy bites can come in all forms and flavors, but the backbone is a super simple combination of oats and nut butters. If you want to incorporate strawberries, give this recipe a try. For a chocolate kick, give this recipe a go. And, for extra protein, give this recipe a try. Energy bites are super quick to make – your initial prep time may be over 10 minutes when accounting for chilling time, but once rolled, these are a graband-go, portable option.
Popcorn
Making popcorn is a quick activity, and you can create healthy toppings or flavor
combos that suit your preferences. Try using a variety of kernels to see which kind is your favorite flavor or shape. You can use healthy oils, like avocado oil, to pop your kernels in. Try toppings like garlic powder, Italian seasoning, paprika, or everything bagel seasonings for an extra flavor option.
Toast
Making whole-grain or wheat toast is a great way to up your fiber intake. You can also top it with fresh fruits or veggies, like a sliced avocado, diced tomato with balsamic drizzle, or peanut butter and banana. These are healthy options that can satisfy that crunchy craving while giving you plenty of fiber and energy to make it through the rest of your day. If you haven’t given it a try, making your own fresh bread can be a delicious way to make your toast extra special.
Fruit Smoothie
Smoothies are a fabulous way to use up odds and ends of fruit and incorporate more fiber and fruit into your diet. Try using high-protein yogurt in your smoothies for an extra long-lasting snack! Try this easy 3-ingredient recipe, or go out on a limb and try a green smoothie. This is a super easy option that you can customize to use any fruit and yogurt you have on hand, and it only takes a few minutes to blend and serve.
Fresh Fruits and Veggies
There’s something so easy and satisfying about a fresh fruit or vegetable snack. Apples, celery, or banana with peanut butter, freshly sliced carrots, melon cubes, or bell peppers sliced thinly can all be easy, healthy snacks when you need a little bite.
Make-Ahead
and Store Options
Spending a little time ahead on the weekend can give you even more options for healthy, homemade snacks during busier days. These recipes can be made ahead of time for easy grab-and-go options.
Try roasting your own pumpkin seeds for an easy, tasty, crunchy option. You can choose or customize your seasonings and flavor profiles to suit your preferences (and don’t be afraid to add a little heat with some chili powder or cayenne!). For another crunchy option, try making your own pickles for a salty, vinegar kick. For a sweeter treat, or maybe a great summer option, pre-freeze watermelon cubes so you’re ready to make this easy 2-ingredient watermelon sorbet. And, for a high-protein snack, try hard-boiling eggs and peeling them ahead of time for a super easy, high-energy bite later.
Eating healthy snacks doesn’t have to be difficult. Many of these recipes or ideas can be customized to fit items you may already have on hand in your home. With some creative ideas and only a tiny bit of prep, you can have healthy, easy, 10minute snack ideas for weeks to come. Be sure to visit the CapTel blog for more recipes and ideas.
The CapTel® Captioned Telephone shows word-for-word captions of everything a caller says, letting you read anything you cannot hear over the phone. CapTel is a NO-COST, federally funded technology available under the Americans with Disabilities Act To qualify, users need:
Hearing loss • Internet connection • Landline telephone service
Finding Inner Calm: How Relaxation Exercise Benefits Individuals with Dementia
By Shawn Deane
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.
If you are just beginning these relaxation exercises, it is important to consider your loved one’s abilities, preferences, and safety needs. Activities should be flexible, reassuring, and adapted to provide comfort, enjoyment, and a sense of success. For more information visitwww.anthemmemorycare.com/communities/ wisconsin/franklin-wi/franklin-place.
When Is It the Right Time for Senior Living?
The
Right Time Is Sooner Than You Think!
Deciding when to move to senior living is one of the most personal— and often most delayed—decisions older adults and their families face. Understandably, many hesitate, believing they’re not “ready” or fearing a loss of independence.
But waiting until a health emergency occurs that forces the move can mean fewer choices, greater stress and missed opportunities for a fuller, healthier life.
Key Signs It Might Be Time for Senior Living
If you’re beginning to feel that your current lifestyle of living at home no longer supports your social, physical or emotional well-being, it may be time to consider the benefits of senior living. Here are a few common signs that a move could improve quality of life.
When is the right time for senior living? The truth is, the right time for senior living is before you “need” it. Choosing to move earlier gives you the freedom to explore options, settle in comfortably, and take advantage of everything today’s senior living communities have to offer—especially the vibrant lifestyle, social connections and wellness support that help maintain independence and increase longevity.
What Is Senior Living, and Who Can Benefit?
So, what is senior living? Senior living encompasses a range of communities designed to support older adults at various stages of independence—from Independent Living to Assisted Living and Memory Care. These communities combine convenience, support and social opportunities in a safe and enriching environment.
You can move anytime you’re ready to enjoy more freedom, fewer responsibilities and a better quality of life. Moving earlier allows you to engage in wellness activities, take advantage of services, and build new friendships while you’re still independent and active. Here are 11 signs it might be time for Assisted Living.
When to Move to Senior Living: 3 Key Signs
If you’re beginning to feel that your current lifestyle of living at home no longer supports your social, physical or emotional well-being, it may be time to consider the benefits of senior living. Here are a few common signs that a move could improve quality of life.
A Desire for a Social, Active Lifestyle
Loneliness is one of the most common challenges older adults face—especially when living alone. Maintaining an active social life becomes harder with age, and isolation can take a toll on mental and physical health.
Senior living communities like Charter Senior Living help you stay connected. With group activities, Senior S.P.A.R.K. Club programming and daily opportunities to make new friends, it’s easier than ever to stay socially engaged and combat loneliness.
Home Maintenance Becoming a Chore
Yard work, home repairs, and cleaning can become burdensome and even dangerous. Instead of enjoying retirement, many older adults find themselves overwhelmed with upkeep.
In a senior living community, all of that is taken care of—giving you more time and energy to focus on doing the things you love, whether that’s painting, gardening or simply enjoying a coffee with friends.
LIVING >>page 35
istock.com/Krakenimages.com
Ideas for Part-Time or Volunteer Work
Getting out of the house and giving back to your community can be easy with these ideas for part-time or volunteer work.
Ideas for Part-Time or Volunteer Work
Whether you’re newly retired, looking to fill your week with purpose, or simply hoping to meet new people, part-time work and volunteering can be wonderfully rewarding. These activities give you a reason to get out of the house, a chance to use your talents, and the joy that comes from contributing to something bigger than yourself.
The best part is that there’s truly something for everyone, no matter your interests or available time. If hearing loss has made you hesitant to try something new, rest assured that many roles are flexible and welcoming, and with tools like a captioned phone for scheduling and communication, staying connected is simpler than ever. Here are some ideas to spark inspiration.
Volunteer at a Local Animal Shelter
If you love animals, your nearby shelter would likely welcome your help with open arms. Shelters often need volunteers to walk dogs, socialize cats, help with adoption events, or assist with administrative tasks like filing and answering phones. It’s a wonderful way to share love with animals who need it most while keeping yourself active and engaged.
Many shelters offer flexible schedules, so you can volunteer once a week or several times a month. If you prefer quieter tasks, ask about behind-the-scenes options like laundering bedding, organizing supplies, or helping with social media posts that promote adoptable pets.
Work Part-Time at a Library or School
Libraries and schools are some of the most rewarding places to spend a few hours each week. You might shelve books, help patrons find resources, or assist with story hour for children. Schools often need part-time aides for reading programs, lunch supervision, or after-school enrichment activities.
These environments tend to be calmer and more predictable than many workplaces, which can make communication easier. If you’d like tips on advocating for your needs, take a look at our guide on getting comfortable asking about hearing loss accessibility before your first day.
Help Out at a Community Garden
Community gardens are blooming all across the country, and they almost always need helping hands. Whether you’re an experienced gardener or simply enjoy being outdoors, you can plant seeds, weed beds, harvest vegetables, or help distribute produce to local food pantries.
The fresh air and gentle physical activity are great for your wellbeing, and you’ll likely meet neighbors who share your love of growing things. If you’re looking for more ways to add movement to your routine, our post on starting a walking routine pairs beautifully with garden work.
Pick Up Shifts at a Flower Shop or Greenhouse
For those with an eye for beauty, working part-time at a flower shop or greenhouse can feel less like a job and more like a creative outlet. You might arrange bouquets, water plants, help customers select gifts, or assist with wedding and event preparations. Greenhouses often need seasonal help in spring and summer, making it a flexible option.
The peaceful atmosphere and visual nature of the work mean you can rely on showing rather than just telling, a real bonus for anyone who finds noisy environments tiring.
Alta Mira II offers one & two bedroom apartment homes for those 55 & older. Alta Mira II is a non-smoking community that was constructed with special features for those who may be deaf or hard of hearing. Alta Mira II offers an array of amenities and social activities for its residents. Income restrictions apply.
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.
Cedar Glen offers spacious one & two bedroom apartment homes centrally located in Wauwatosa, just 10 minutes from all of your shopping & dining needs. A variety of activities, 24-hour emergency maintenance and on-site management allow for the independent lifestyle you deserve! Income restrictions apply.
Granville Heights offers one & two bedroom apartment homes in a non-smoking community. Centrally located, you will have easy access to churches, grocery stores, restaurants and more while enjoying a relaxed, maintenance-free lifestyle within the community. Income restrictions may apply.
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!
YOUR SKIN CHANGES WITH AGE.
Skin and Aging
Amy had always been proud of her skin, especially her summer tan.
But as she grew older, she saw she was getting more fine lines and wrinkles. She began to worry about what other skin problems she may have. What were those brown spots on her hands and arms?
Your skin changes with age. It becomes thinner, loses fat, and no longer looks as plump and smooth as it once did. Your veins and bones can be seen more easily. Scratches, cuts, or bumps can take longer to heal. Years of sun tanning or being out in the sunlight for a long time can lead to wrinkles, dryness, age spots, and even cancer. But there are things you can do to help your skin.
Dry Skin and Itching
Many older people suffer from dry skin, often on their lower legs, elbows, and lower arms. Dry skin feels rough and scaly. There are many possible reasons for dry skin, such as:
Not drinking enough liquids
Staying out in the sun
Being in very dry air
Smoking
Having stress
Losing sweat and oil glands (common with age)
Dry skin also can be caused by health problems, such as diabetes or kidney disease. Using too much soap, antiperspirant, or perfume and taking hot baths will make dry skin worse.
Because older people have thinner skin, scratching itches can cause bleeding that can lead to infection. Some medicines make the skin itchier. Itching can cause sleep problems. If your skin is very dry and itchy, see your doctor.
Moisturizers like lotions, creams, or ointments can soothe dry, itchy skin. They should be used everyday. Try taking fewer baths and using milder soap to help your dry skin. Warm water is better than hot water for your skin. Some people find that a humidifier (an appliance that adds moisture to a room) helps.
Bruises
Older people may bruise more easily than younger people. And, it can take longer for the bruises to heal. Some medicines or illnesses cause easier bruising. If you see bruises and you don’t know how you got them, especially on parts of your body usually covered by clothing, see your doctor.
Wrinkles
Over time, skin begins to wrinkle. Things in the environment, like ultraviolet (UV) light from the sun, make the skin less elastic. Gravity can cause skin to sag and wrinkle.
Certain habits like frowning also wrinkle the skin. Some of these habits are easier to change than others. You may not be able to change how you lie when you sleep, but you can quit smoking. Not smoking is a great way to prevent wrinkles.
A lot of claims are made about how to make wrinkles go away. Not all of them work. Some can be painful or even dangerous and many must be done by the doctor. Talk with a doctor specially trained in skin problems (a dermatologist) or your regular doctor if you are worried about wrinkles.
Age Spots and Skin Tags
Age spots are sometimes called “liver spots,” but they have nothing to do with the liver. These flat, brown spots are often caused by years in the sun. They are bigger than freckles, flat, and many times show up on areas like the face, hands, arms, back, and feet. Age spots are harmless, but if they bother you, talk to a dermatologist about removing them. Also, a sunscreen or sunblock may prevent more sun damage.
Skin tags are small, usually flesh-colored growths of skin that have a raised surface. They are a common problem as people age, especially for women. They are most often found on the eyelids, neck, and body folds such as the arm pit, chest, and groin.
istock.com/akobchuk Olena
HOW ROUTINE AND FLEXIBILITY IMPROVE SENIOR WELL-BEING
By Kim Lima
Aging brings a shift in priorities, pace, and perspective. For many older adults, the question is no longer about doing more, but about living better. Two approaches often shape this stage of life: maintaining a steady routine and allowing room for flexibility. Rather than competing ideas, routine and flexibility work best when they complement each other. Together, they support physical health, emotional stability, and a sense of purpose while preserving independence and joy.
Why Routine Matters in Senior Life
Routine provides structure, and structure offers reassurance. As people age, predictability can reduce stress and support overall well-being. Knowing what to expect each day helps seniors feel grounded and in control, especially during a time when other aspects of life may feel uncertain.
Daily routines also play a key role in physical health. Regular meal times encourage proper nutrition, consistent sleep schedules support cognitive function, and planned physical activity helps maintain mobility and balance. These habits are particularly important for managing chronic conditions, where consistent medication timing, exercise, and rest are essential.
Beyond physical benefits, routine supports mental and emotional health. Familiar patterns reduce decision fatigue and anxiety, allowing seniors to focus their energy on meaningful activities rather than constant planning. Simple rituals, such as a morning walk or an afternoon cup of tea, can provide comfort and continuity, reinforcing a sense of normalcy and self-worth.
The Emotional Stability That Comes From Predictability
Life In The Golden Years: How Routine And Flexibility Improve Senior WellBeing | Mission Creek Senior Living
Routine can also strengthen emotional resilience. For seniors who live alone or have experienced recent changes, such as retirement or loss, predictable daily rhythms help replace what has been lost with something reliable. This consistency can reduce feelings of loneliness and provide a quiet sense of companionship through habit.
Social routines are equally valuable. Scheduled phone calls, weekly gatherings, or regular hobbies create opportunities for connection. These repeated interactions foster relationships and ensure that social engagement remains a consistent part of life rather than something left to chance.
The Power of Flexibility as We Age
While routine offers stability, flexibility brings freedom. Aging does not eliminate the need for choice or spontaneity. In fact, flexibility allows seniors to adapt to changing energy levels, health needs, and interests without feeling constrained by rigid expectations.
Physical needs can vary from day to day. Some mornings may bring energy and motivation, while others require rest. Flexibility allows seniors to listen to their bodies without guilt. Adjusting plans based on how one feels promotes selfcompassion and prevents burnout or injury.
Flexibility also supports emotional well-being. It leaves room for curiosity, creativity, and surprise. Trying a new activity, accepting a spontaneous invitation, or changing plans on a whim can reignite a sense of adventure that often gets overlooked in later life. These moments reinforce autonomy and remind
seniors that growth and enjoyment do not have an expiration date.
Adapting to Change With Confidence
Life in later years often includes unexpected changes, from health shifts to family dynamics. Flexibility equips seniors with the mental tools to adapt without feeling overwhelmed. Rather than viewing change as disruption, a flexible mindset allows it to be seen as an adjustment.
This adaptability is particularly important for maintaining independence. Seniors who are comfortable modifying routines or exploring alternative solutions are better positioned to navigate challenges while preserving dignity and selfreliance.
Finding the Right Balance Between Routine and Flexibility
The most fulfilling senior lives are rarely built on extremes. Too much routine can feel restrictive, while too much flexibility can lead to disorganization or isolation. Balance is the key.
A strong foundation of routine provides stability, while flexibility adds color and responsiveness. For example, a senior might maintain consistent wake-up times, meals, and exercise, but remain open to changing the day’s activities based on mood, weather, or social opportunities. This balance ensures that structure supports life rather than limiting it.
Personalization is essential. What feels comforting to one person may feel confining to another. Seniors benefit from reassessing their routines regularly, adjusting them as interests and abilities evolve. This ongoing self-awareness keeps life aligned with personal values and needs.
Supporting Independence and Quality of Life
Both routine and flexibility contribute to independence in different ways. Routine supports self-management and reliability, while flexibility empowers choice and adaptability. Together, they create a lifestyle that respects both safety and freedom.
Caregivers and family members play an important role in encouraging this balance. Supporting routines while respecting personal preferences helps seniors feel valued rather than controlled. Offering choices within a structured framework reinforces confidence and mutual trust.
Living Fully at Every Stage
Senior life is not about choosing between routine and flexibility. It is about weaving them together thoughtfully. Routine offers comfort, stability, and health benefits. Flexibility provides adaptability, joy, and a continued sense of discovery. When balanced, these approaches allow older adults to live with purpose, dignity, and fulfillment.
The golden years thrive not on rigidity or chaos, but on a rhythm that adapts while remaining grounded. By embracing both routine and flexibility, seniors can shape a life that feels secure yet open, familiar yet full of possibility.
SOURDOUGH <<page 13
a tumor promoter. If purchasing flour, look out for “bleached flour” and “potassium bromate” in the ingredients list and try to opt for unbleached and nonbromated flour.
Are Some Sourdough Breads Better Than Others?
Currently in the U.S., there is no regulation that protects traditional sourdough, and so bread in the supermarket that’s sourdough may not be of the same quality as the bread made at home or by your local sourdough bakery. The good news is that nowadays, more and more local sourdough bakeries are popping up and many states allow for home microbakeries, so it’s becoming increasingly easy to find locally made sourdough.
Making Your Own
If you don’t live in an area where sourdough bread is readily available, there is another option. You can make it in the comfort of your own home, which allows you to control the ingredients that go into it. In fact, during the peak of COVID19, because many people were spending more time at home, baking was used as a leisure activity, a stress-reducer, and a way to become more self-sufficient during uncertain times. There are numerous resources for instructions on baking sourdough bread including youtube tutorials, online blogs, recipe books, and even in-person classes.
Final Thoughts
Sourdough can be a healthier and tastier alternative to other yeast breads, and its increased accessibility plus the numerous sourdough baking resources available are making it much more readily available. Just be sure to look out for bleached and bromated flour and make sure that the bread you’re buying is the real thing.
Lowering Cortisol Naturally: What You Need to Know (and What to Eat)
Published by Grace O
There are so many things in life that elevate stress—work, family, children, and the day-to-day responsibilities we all carry. Over time, especially as we age, that constant pressure can take a real toll on the body. That’s one of the reasons it’s so important to nourish ourselves with foods that help manage daily stress and support overall well-being. We all experience stress, but when it becomes constant, the body begins to feel the effects. Cortisol—often called the stress hormone—plays an important role in keeping us alert and energized. The challenge comes when it stays elevated for too long. That’s when it can disrupt sleep, contribute to stubborn belly fat, weaken immunity, and even accelerate the aging process.
The good news is that what we eat every day can either fuel that stress re-
sponse—or help calm it—reminding us that food is one of the most powerful tools we have to support the body and age more gracefully.
What Cortisol Actually Does
Cortisol is produced by your adrenal glands and follows a natural rhythm— higher in the morning to wake you up, and lower at night to help you wind down.
But when stress becomes constant (work pressure, poor sleep, blood sugar swings), cortisol stays elevated longer than it should. Over time, this can lead to:
Increased abdominal fat storage
Blood sugar imbalance and cravings
Sleep disruption
Brain fog and fatigue
Accelerated cellular aging
Food plays a surprisingly powerful role in either stabilizing or worsening this cycle.
The Cortisol–Blood Sugar Connection
One of the fastest ways to spike cortisol is through unstable blood sugar. When you skip meals or eat too many refined carbs, your body perceives it as stress. Cortisol rises to help release stored glucose for energy. That’s helpful in emergencies—but not when it happens daily.
Bottom line: balanced meals = more stable cortisol.
Foods That Help Lower Cortisol
1. Magnesium-Rich Foods (Nature’s Calm Mineral)
Magnesium helps regulate the stress response and supports better sleep—both key for lowering cortisol.
Chronic stress drives inflammation—and omega-3s help counter it while supporting brain and hormone health.
Top choices:
Wild salmon
Sardines
Chia seeds
Walnuts
4. Protein + Fiber (Blood Sugar Stabilizers)
Balanced meals that include protein and fiber prevent blood sugar crashes—one of the biggest hidden drivers of cortisol spikes.
Top choices:
Lentils and beans
Greek yogurt
Eggs
Chicken or tofu paired with whole grains
5. Fermented Foods (Gut–Stress Connection)
Your gut and brain are deeply connected. A healthy microbiome can improve how your body responds to stress.
Top choices:
Yogurt with live cultures
Kefir
Sauerkraut
Kimchi
Foods That Can Keep Cortisol High
Just as important as what to include is what to limit:
Excess caffeine (especially on an empty stomach)
Refined sugars and ultra-processed foods
Alcohol (disrupts sleep and cortisol rhythm)
Skipping meals or under-eating
A Simple Way to Eat for Lower Cortisol
Instead of overcomplicating it, think in terms of balance:
Eat within an hour of waking
Build meals with protein + fiber + healthy fat
Avoid long gaps between meals
Prioritize whole, nutrient-dense foods
This isn’t about perfection—it’s about consistency. The FoodTrients Takeaway
Lowering cortisol isn’t about a single “superfood” or trendy supplement. It’s about creating a steady internal environment where your body feels safe, nourished, and supported. When you stabilize blood sugar, reduce inflammation, and nourish your gut, you’re not just managing stress—you’re protecting your longterm health and longevity.
Here’s a simple, repeatable meal plan to make lowering cortisol easy—plus our FoodTrients recipes ready for you to enjoy. FoodTrients 3-Day Meal Plan
Share
Grace O
Grace O
GRACE O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks – The Age Gracefully Cookbook, The Age Beautifully Cookbook, and Anti-Aging Dishes From Around the World. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 30 years in the healthcare industry.
Another often-overlooked factor in cortisol management is hydration. Even mild dehydration can place additional stress on the body, potentially affecting energy levels, concentration, and overall well-being. Drinking water consistently throughout the day and including water-rich foods such as cucumbers, melons, and leafy greens can help support the body’s natural stress-response systems. Proper hydration also works hand-in-hand with balanced nutrition to keep the body functioning efficiently.
It’s also important to remember that food is only one piece of the stress-management puzzle. Regular physical activity, quality sleep, meaningful social connections, and mindfulness practices all play important roles in maintaining healthy cortisol rhythms. When combined with nutrient-dense meals, these daily habits create a strong foundation for resilience, helping the body better adapt to life’s inevitable challenges while supporting healthy aging and long-term vitality.
YOUR GUIDE TO SUMMER PLANTING
With Lowe’s Senior Merchant, Live Goods, Harry Barker
Which flowers bloom all summer long?
Geraniums, Impatiens, Vinca, Petunias or Sunpatiens are good options for flowers that bloom all summer long!
What is the best plants for full sun with color?
Sunpatiens, Vinca, and Petunias all work well in full sun!
Which plants do best in shaded containers?
Impatiens and Caladiums are a few options for plants that do best in shaded containers!
I want to add high to my planter, which plants would work best for that.
You can you use spikes, cordyline and grasses like the ‘prince tut’ to add some dimension to your planter.
Are there small trees that I can add to a planter?
Small tress are also another option to include in a planters, we recommend starting with dwarf juniper and small Japanese maple.
I love to see cascading plants in my pots. What are the best annuals for that?
Trailing petunias will cascade or an accent plant like creeping jenny will spill down the side of pots and planters nicely.
How often should I water? Should I water everyday if the weather is over 80 degrees?
We recommend checking plants daily and if you can’t do that, then at least every other day. On windy days, they will dry faster and the best tip is not watering them right before sunset so water doesn’t sit on the leaves all night and can’t absorb without sun light.
Picking
the Best Location
A corner flower bed in front of a blue house with a yellow bench and floral planters on the porch.
Once you’ve decided how you’ll use your garden, choose a location accordingly. For instance, a garden for beauty should be planted where it can get some attention. Put it in the front yard where others can appreciate it, and you can enjoy it from the front window, porch or patio. A tranquil spot for relaxation works best in a more private area of the yard. The best location will likely be in the backyard, away from prying eyes.
The Size of Your Garden
Purple and pink bedding plants in a flower bed with brown mulch and black landscape edging.
Gardens take time to install and maintain. Keep this in mind when you’re planning the size of your garden. Begin by measuring your yard’s available garden space. Then ask yourself how much time and energy you have to plant and maintain a garden. One strategy is to start small and add to your garden over time. It’s easier on your wallet and on your back. For instance, you could plant a small corner in your backyard or start with a modest foundation in your front yard. Both offer a convenient backdrop for plants and can be planted in a weekend. Or, plant a single container and add more plants as time and money permit.
Using the Right Soil
A pair of hands holding brown compost.
There’s no better time to improve the soil than before planting. First, test your soil. This will tell you what kind of soil you’re dealing with and what nutrients it needs. No matter what kind of soil you have, it’s a good idea to amend it with compost, peat moss and composted cow manure.
These amendments work best when added to the top 8 to 12 inches of soil, which will help it hold moisture and oxygen. If you have a heavy clay soil that sticks together when wet, you may need to add gypsum to help separate the dense soil particles.
Planting Properly
A woman planting Bonnie pepper plants in a raised garden bed.
Consider the type of soil and the amount of sunlight available in your garden when choosing plants. Be sure to plant correctly. Inspect the root ball. If the surface roots are circling, encourage them to migrate outwards by cutting roots at four equidistant points, as well as at the bottom of the root ball. Place the plant in the ground at the same depth at which it was growing in the nursery container. If in doubt, it’s better to plant it slightly higher in the ground rather than deeper.
Fill the hole, tamp the soil to remove air pockets and water your new plant well. Get some useful garden tools. You don’t need one of everything to get started. A spade, rake, trowel and pruners are enough to begin an exceptional garden.
Care and Maintenance
A man using a curved knife to trim plant stems.
You’ll want to fertilize to give your plants a quick boost and adjust for any shortcomings that showed up in your earlier soil test. Snip off faded blooms to keep plants neat and to encourage more flowers. Look for signs of pests and diseases, which can be treated with products from your Lowe’s Garden Center.
Keep plants weeded and watered. Adding 2 inches of mulch, such as wood chips or shredded bark, on top of the soil will help cut down on weeding and watering, but don’t let the mulch touch any plant stems. For more information visit Lowes.com
Planting any plant in summer can be difficult though. Between the long days of bright sun and high temperatures, new transplants can have a tendency to shrivel up or grow limp if not acclimated properly. A good way to avoid crispy plants is to make sure you only plant heat-tolerant species during this time and give them a bit of extra TLC to help them to adjust to your garden.
If you are growing ornamental plants from seeds, it is especially important to harden them off during this time to prevent transplant shock. You’ll also want to avoid planting cool season flowers, like sweet peas, or plants with delicate stems that are quick to dry out in the heat. Bulbs are also not a great choice for summer planting, as they may prematurely sprout causing them to use up valuable nutrients they need to overwinter.
Flowers that are drought-tolerant and heat-tolerant are great choices for summer beds. Shade loving plants can work well for summer planting too as they can usually be shaded a bit from the summer heat by trees and other taller species. This will help them to resist the summer heat and conserve water a bit better.
Because fall isn’t too far away, you’ll also want to avoid long-season flowers and opt for plants with shorter growing times to ensure they have enough time to reach full maturity before fall frosts. Opting to purchase nursery starts, rather than starting plants from seed, is often the best choice during summer as seedlings will produce flowers more quickly after planting.
How to Incorporate a Workout into Your Gardening Plans
Let’s look at a few ways you can increase your cardio or incorporate gardening into your workout routine.
These ideas on how to incorporate a workout into your gardening plans can get your heartrate up and also help you organize and get ready for spring planting. Gardening is one of the most enjoyable ways to spend time outdoors, but did you know it can also double as a solid workout? Between digging, lifting, bending, and hauling, your body is doing more work than you might realize. With a few intentional tweaks to how you approach your gardening tasks, you can turn your time in the yard into a full exercise session that strengthens your muscles, gets your heart rate up, and keeps your joints moving. Be sure to talk with your doctor about new workouts or exercises. Here are some ideas on how to blend fitness into your gardening routine this season.
Use Digging and Shoveling as Cardio
If you have beds to prepare, holes to dig, or soil to turn over, you already have a built-in cardio workout waiting for you. Digging and shoveling engage your arms, shoulders, core, and legs all at once, and keeping a steady pace for 10 to 15 minutes can raise your heart rate in a way that rivals a brisk walk.
To get the most out of it, focus on your form. Bend at the knees when lifting a shovelful of dirt rather than rounding your back, and switch sides every few minutes so you’re working both sides of your body evenly. If you have a larger area to work on, try setting a timer and digging at a moderate, consistent pace rather than going all out in short bursts. This approach keeps your heart rate elevated and helps build endurance over time. Turn Planters and Soil Bags into Weights
Your garden supplies can serve double duty as workout equipment. Bags of soil, mulch, and compost come in a range of weights, making them perfect for lifting exercises. Before you open a new bag, try holding it close to your chest and doing a few squats, or lifting it from the ground to waist height several times to work your legs and arms. Small to medium-sized planters can work just as well for bicep curls or overhead presses.
Simple, Everyday Cardio Exercises For Seniors
No matter your level of ability, these cardio exercises for seniors are great low-impact options for staying fit. here are some simple, everyday cardio exercises for seniors that can help keep your heart healthy. Before trying any new exercise, always check with your doctor to be sure it is safe for you.
Incorporate these cardio exercises for seniors into your daily routine:
Brisk walking
Dancing
Playing with pets or grandkids
Swimming
Following a home exercise video
Bicycling
Stair climbing
Learn more about how effective these cardio exercises for seniors can be to
keep you healthy without putting undue stress on your body.
Brisk walking
Simply going for a nice long walk at a brisk pace can do wonders for your heart health! Regular walking lowers blood pressure and improves circulation, in addition to a host of other health benefits. Explore nature trails in your area or take a couple of laps around your block each morning to get fresh air and admire the scenery.
Dancing
You don’t have to be on an official dance floor to break out your moves to music! Whether your style is ballroom, swing, or even just “make it up as you go along,” dancing is an exercise with full-body benefits. The movement gets your heart pumping, while the various steps help improve your strength and balance.
Playing with pets or grandkids
Dogs and children share one big thing in common: they love to move and run. If you have a furry friend or a visiting grandkid, even just playing together can be a simple and fun form of exercise! Here are some fun ideas for exercising with your dog, including tug-of-war and frisbee. With grandkids, ideas will come naturally, whether you’re flying kites, playing hide-and-seek, or enjoying lawn games.
Swimming
Swimming is an excellent cardio exercise for seniors because it’s easy on the joints while still providing a challenging workout. You can do laps solo with various strokes or take a water aerobics class for your pool workout.
Following a home exercise video
Home exercise videos are great ideas for the wintertime when you may be stuck indoors more than usual. You can find an expansive variety of exercise videos to follow on YouTube or buy a workout DVD to play on your TV. Check out these at-home exercises to start!
Bicycling
Riding a bike has a host of benefits for seniors, including improving walking efficiency to the same level as people in their twenties! It’s another great lowimpact choice for your joints, whether you’re enjoying an outdoor bike path or pedaling on a stationary bike. If you are using a traditional bike, don’t forget your helmet!
Stair climbing
If you have a two-story house or a basement, this is one exercise option that’s (literally) built right in! Every little bit of exercise helps, including simply walking up and down the stairs in your home.
That extra trip up and down can get your heart pumping. Be sure to take it easy on the stairs, however, if you have any balance concerns.
Next, check out our other helpful heart health tips on the CapTel blog and prep some heart-healthy foods to enjoy after your workout!
You know that physical activity can help you live a longer, healthier life. But did you know you don’t need to join a gym or use costly equipment to be physically active? No matter where you live, work, or go to school, you can find ways to move more and sit less throughout your day. In addition to helping your health, you might have fun without spending a lot of money.
Moving more and sitting less can reduce your risk for many serious conditions, including heart disease, diabetes, osteoporosis, and certain kinds of cancer. Some studies suggest that physical activity can have mental benefits as well, helping to relieve depression and maintain thinking abilities as you age. Healthful physical activity includes exercise as well as many everyday activities, such as doing active chores around the house, yard work, or walking the dog.
Courtney H/peopleimages.com
Activities that cause you to breathe harder are called aerobic activities. These make your heart and blood vessels healthier. Aerobic activities include brisk walking, dancing, swimming, and playing basketball. Strengthening activities, like push-ups and lifting weights, help make your muscles and bones stronger and can also improve your balance.
But even though many of us know that physical activity is a good thing, most adults nationwide don’t meet even the minimum recommended amounts of physical activity. (That’s at least 30 minutes of brisk walking or other moderate activity, 5 days a week.)
Why aren’t we more active? “Lack of time is a common reason for not exercising,” says Dr. Mary Evans, an NIH expert on physical activity and nutrition. “Another important factor is location—having safe places to walk and engage in different activities. That can mean having sidewalks, public parks with well-lit walking paths, a shopping mall where you can walk, or other features that can make activity inviting and easy to do.”
NIH-funded research has found that your environment—where you live, work, or go to school—can have a big impact on how much you move and even how much you weigh.
Some communities don’t have safe playgrounds or sidewalks, so kids tend to spend their free time indoors. Sitting instead of moving makes it hard to maintain a healthy weight. Many adults sit behind the wheel driving to work and then sit most of the day at a computer, taking few breaks to stand up and move around. In suburban neighborhoods, people often have to drive rather than walk to get to grocery stores, shops, and even public transportation.
“Our environments have become less friendly to being active. But studies show that people will walk more if the environment provides them with opportunities to do so,” says Dr. Brian E. Saelens, a health psychologist and behavioral scientist at the University of Washington in Seattle. “How close are you to a library? Can you walk to a store? Is there a safe path for walking to school? All of these factors affect how active we are each day.”
Having places to walk and have fun can help more people get moving and active. “It’s not just dangerous neighborhoods, broken streets, and crime that can keep people indoors and away from being physically active,” says Dr. Allen Glicksman, director of research at the Philadelphia Corporation for Aging.
“We’ve also found that, from ages 18 to 80, if a neighborhood has someplace nice to walk to—desirable destinations like a book store, grocery store, coffee shop, a place to eat or meet—it can have a healthful effect on how much people weigh and how much they walk.”
Research also shows that taking public transportation—like buses and trains— can help boost activity. In a recent Seattle-area study, Saelens and colleagues found that people tend to add about 15 minutes of activity to their day when they take public transportation, in part by walking to and from the mass transit site instead of taking a car from door to door. “That’s half the recommended amount of physical activity added to their day,” Saelens says.
Having opportunities to connect with others can also have a positive effect. “Many people are more likely to walk if they’ve got one or more buddies to walk with,” Glicksman says. “When you think about what brings people together, what brings people out and active, the answer can vary depending on your community.” In urban Philadelphia, Glicksman and others have found that neighborhood features like access to public transportation, better bus shelters, and even murals in some neighborhoods seem to encourage more physical activity.
When community gardens were created for older adults in Philadelphia, Glicksman says, “we wanted people to garden to help them eat fresh foods and get them out and moving in the nice weather.” When younger adults joined in as well, the gardens had the added bonus of connecting people across generations. The older adults acted as gardening mentors, while the younger people helped with heavy lifting and digging.
Wellness Programs Alone Aren’t Enough: WHAT ACTUALLY DRIVES ENGAGEMENT?
Wellness programs have long been a cornerstone of senior living communities. Fitness classes, educational workshops, and social events all play an important role in supporting healthy aging. Yet many communities have discovered that simply offering activities doesn’t always translate into meaningful participation. Attendance alone doesn’t equal connection, and schedules filled with programs don’t automatically create engagement.
True engagement comes from something deeper. The most successful communities understand that relationships, purpose, and personalization are what truly motivate participation. Today, effective senior engagement strategies go beyond programming calendars and focus on creating experiences that feel relevant, em-
powering, and emotionally fulfilling.
Engagement is About Meaning, Not Just Activity
A full calendar may look impressive, but engagement happens when residents feel personally connected to what they’re doing. Older adults are far more likely to participate when activities reflect their interests, histories, and values.
For example, a general art class may attract some residents, but a workshop centered around travel memories, music from a particular era, or shared cultural traditions often resonates more deeply. When experiences feel meaningful, participation becomes natural rather than something to be encouraged.
Communities that prioritize listening, such as learning residents’ stories, preferences, and passions, create the foundation for stronger engagement.
Relationships Drive Participation
One of the most overlooked aspects of engagement is the power of relationships. Residents are often motivated to attend programs not because of the activity itself, but because of the people involved.
Strong connections with neighbors and team members encourage residents to step outside their comfort zones and try something new. A familiar face offering an invitation or walking alongside someone to an event can make all the difference.
Effective senior engagement strategies recognize that community culture matters as much as programming. When residents feel known and valued, participation grows organically.
Flexibility Matters More Than Structure
Traditional activity models often rely on rigid schedules. However, engagement increases when residents feel they have choice and flexibility.
Some individuals prefer structured group activities, while others thrive in smaller, spontaneous moments such as:
Casual coffee conversations
Creative projects done independently but socially
Outdoor walks or gardening
Informal music gatherings
Providing varied opportunities allows residents to engage in ways that align with their personality and energy levels, rather than expecting everyone to participate in the same way.
Wellness is Stronger When it’s Holistic
Wellness programs remain important, but they are most effective when integrated into a broader lifestyle approach. Physical health, emotional well-being, social connection, and intellectual stimulation all work together to create engagement.
M
I L L E N N I A L S :
A Younger Generation Caring for Elderly Loved Ones
Life is overwhelming. If you’re not careful, the stress of balancing a career and free time can take a toll on your quality of life. Many millennial caregivers know this stress all too well as they attempt to help a loved one manage a chronic illness. Caregiving can be an incredibly isolating experience and comes with a heavy emotional strain. Fortunately, there is plenty that millennial caregivers can do to alleviate the stress and juggle their many responsibilities. Here’s what you need to know about battling stress, burnout and other caregiving challenges from caregivers. The Challenges Faced by Today’s Home Caregivers
While caregiving has always been challenging, modern family caregivers face hurdles that they haven’t had to worry about in the past. Get familiar with some of the common challenges faced by millennial caregivers(Opens in a new window):
The Healthcare System
The healthcare system has only gotten more intricate over the last few decades. Insurance complexities and coordination of care all make it more difficult to navigate. Young adult caregivers often find it a challenge to advocate for their aging parents and grandparents.
Family Responsibilities
Millennial caregivers are the prime age for having young children at home. Whether those children are toddlers or teenagers, they require lots of time, patience and resources to properly care for. Adding the stress of caring for an older loved one as well only hastens caregiver burnout.
Mental Health
Mental and emotional health has been at the forefront of many conversations in modern society. millennials and stress tend to go hand-in-hand. Taking on the role of a home caregiver may further increase stress and take a toll on mental health. While caregiving is very fulfilling, practicing good self-care measures is important to avoid adverse effects on your emotional well-being.
Stalled Careers
Taking care of a loved one can quickly turn into a full-time job. Younger adults still in school or working toward career advancement may no longer be able to balance a large workload with caregiving. Some millennial caregivers feel pressured to delay their education or forego workplace promotions to dedicate more time to caregiving.
Financial Instability
The cost of living is only getting higher, and millennials and young adults are bearing the brunt of the effects. With the rising cost of living and stagnant wages, financial instability is rampant. The lack of a financial safety(Opens in a new window) net is especially dangerous for individuals who become caregivers for aging parents and grandparents.
Caregiver Burnout
Perhaps the most prevalent caregiver challenge is burnout. In the wake of the pandemic, many people are reporting burnout, especially in their careers. However, family caregivers are also prone to burnout. This mental health condition involves near-constant exhaustion as the result of prolonged stress.
If you’re worried about burning out, be sure to watch for these signs(Opens in a new window):
Extreme fatigue
No enthusiasm for the task at hand
Cynical thinking
Poor performance at work
Difficulty concentrating
What Causes Caregiver Burnout?
Caregiver stress, and eventually burnout, builds up over time for several reasons. Many people report that feeling powerless and stuck in their role contributes to their unhappiness. Isolation, lack of support, financial pressure and constant fear and uncertainty can also increase the chances of diminishing mental health. However, overcoming burnout is possible. Try some of these approaches(Opens in a new window) when caregiving challenges feel overwhelming:
Self-Care: First and foremost, millennial family caregivers should make sure to incorporate self-care into their routines. This includes eating well, exercising regularly and getting adequate sleep. Self-care can also mean sitting down to watch your favorite TV show or spending some time enjoying a favorite hobby.
Relaxation Techniques: Relaxation is crucial for preventing burnout. Consider taking up yoga, meditation or deep breathing to calm your body after a stressful day.
Reduce Stress in Other Areas: If possible, reducing stress in other areas is always helpful. Be sure to set boundaries and delegate tasks when it makes sense.
Seek Counseling: Speaking with a professional can drastically improve your mental health. Therapists have strategies for reducing burnout that you may not have thought of.
Join a Support Group: While not everyone knows what you’re going through, many people do. It’s highly beneficial to join a support group for young caregivers to discuss challenges and ask questions.
Talk to Friends and Family(: If you’d prefer not to talk to a therapist, confide in trusted friends and family. It’s even better if you can talk to people who have gone through similar struggles as a caregiver.
Resources for Millennial Caregivers
Always remember that you are not alone. Numerous resources can alleviate the stress of the modern family caregiver. For example, our Home Care Planning Guide may be instrumental in streamlining your loved one’s care. At the same time, don’t be afraid to ask for respite care or in-home health aides so you can focus on your own goals and personal life. Whether you need a break lasting two hours or two days, BrightStar Care can connect you with a trustworthy, experienced caregiver. Our team will help you find the following services in your area:
Personal care
Companion care
Skilled nursing care
Medication management
Alzheimer’s and dementia care
Disability services
Transportation
Your loved one deserves nothing less than extraordinary care. However, that care shouldn’t come at the expense of an adult caregiver. We work with nurses, CNAs and other professionals who can help your loved one continue living in the comfort of their own home.
Another powerful way to support healthy cortisol levels is by prioritizing foods rich in antioxidants. Chronic stress increases oxidative stress within the body, which can contribute to inflammation and cellular damage over time. Colorful fruits and vegetables such as blueberries, blackberries, kale, broccoli, and sweet potatoes provide antioxidants that help protect cells and support overall health. The more variety and color you include on your plate, the greater the range of protective nutrients your body receives.
Consistency is often more important than perfection when it comes to managing stress through nutrition. Occasional indulgences are part of a balanced lifestyle, but establishing daily habits that support steady energy and nourishment can make a meaningful difference over time. Small choices— such as preparing balanced meals, staying hydrated, and choosing whole foods more often—can help create a foundation for better stress resilience, improved mood, and healthier aging.
Building a sustainable support network is one of the most effective ways for caregivers to protect their physical and emotional well-being. Whether that support comes from family members, friends, community organizations, or professional care services, sharing responsibilities can reduce feelings of isolation and prevent stress from becoming overwhelming.
Stair Crest
S67W14765 Janesville Road Muskego, WI
414-367-2400
StairCrest.org Avalon
N112W17500 Mequon Road Germantown, WI
262-735-7900
FairwayKnoll.org
222 Park Place Waukesha, WI
262-446-9300
W156N4881Pilgrim Road Menomonee Falls, WI
262-599-8300
Environmental wellness at home: Simple ways to start today
When considering your wellness, you might think about exercise, nutrition or mental health. But one important dimension that’s sometimes overlooked is environmental wellness — the way your surroundings impact your overall well-being. At home, your environment can have a profound effect on your health, mood and quality of life. As a preview of National Healthcare Environmental Services Week, let’s talk about the environment where you live.
What is environmental wellness?
One of the seven dimensions of wellness, environmental wellness means living in harmony with the world around us. In the home, it’s about creating safe, comfortable and sustainable spaces that support our well-being. This includes everything from the air we breathe to the way we use natural resources like energy and water.
Why it matters at home
Your home should be a sanctuary — a place where you can recharge your body, mind and spirit. Scripture attests that “the earth is the Lord’s, and everything in it” (Psalm 24:1). When you honor the environments you inhabit — in the home, community and the natural world — you are also honoring God, the Creator who entrusts this gift.
National Healthcare Environmental Services Week: second full week in September Presbyterian Homes & Services (PHS) recognizes the profound importance of a safe and healthy environment for older adults. Ahead of National Healthcare Environmental Services Week, let’s recognize the dedicated staff who keep our communities clean, safe and healthy.
PHS is devoted to environmental wellness in our communities. — David Millett, director of engineering and environmental services
David Millett, PHS director of engineering and environmental services, says, “PHS is devoted to environmental wellness in our communities. The environmental services teams at PHS communities strive to maintain uncompromising levels of cleanliness in our buildings and grounds. Our housekeeping teams clean diligently with effective, eco-friendly chemicals. Our maintenance and engineering teams respond quickly to service requests and meet expectations and standards that keep our communities well maintained, in good repair and safe. They ensure good air quality with regular filter changes, system maintenance and advanced needlepoint bi-polar ionization that cleanses the air throughout residents’ homes and the community spaces.”
Practical ways to bring wellness into your home
Here are a few simple, everyday practices that balance health, comfort and sustainability:
Make your home safe – create clear pathways and remove trip and fall hazards such as throw rugs.
Declutter one space at a time – start with a drawer, a closet or a countertop. Reduce, reuse, recycle – avoid single use items, repair or donate useable goods, follow the community recycling guidelines.
Let in fresh air – open windows daily when weather allows.
Add greenery – choose low-maintenance houseplants for natural air filtration.
Embrace natural light – pull back curtains, arrange spaces to maximize sunlight.
Resistance Exercise May Be Superior To Aerobic Exercise For Getting Better Zzzs
For many of us, this is the first time we have seen such widespread concern over illness and the proposed measures to combat it— and the return to school for kids throughout the country doesn’t exactly help matters. While we can take precautions to avoid contracting disease, once it enters our bodies, it’s our own immune system that is left to fight the battle. When such a battle ensues, we want our internal army to have all the reinforcements it needs.
What Exactly Is the Immune System?
Simply put, the immune system is an intricate network of compounds and cells that defend the body against harmful pathogens. Pathogens are microorganisms that cause disease of which there are five general types:
Viruses
Bacteria
Fungi
Protozoa
Worms
Now, when any of these foreign organisms enter our bodies, an immune response is usually triggered. However, the timeliness and impact of this initial response depend on a number of factors.
Immunity refers to how well our bodies can resist a particular pathogen. There are three general types of immunity.
Innate Immunity
Innate, or natural immunity is a type of general protection from disease that a person is born with. Even with no previous exposure to a harmful invader, our bodies do a pretty good job of executing a satisfactory attack.
Adaptive Immunity
Adaptive, or active immunity is protection that develops over the course of our lives. When we encounter certain pathogens, our immune cells have ways of remembering them, allowing for a more swift response next time that same pathogen is encountered. Our adaptive immunity develops as we are exposed to disease or when we seek immunization through vaccination.
Passive Immunity
Passive immunity is provided when a person inherits protection from an outside source. Common examples of this include the temporary resistance babies acquire from the consumption of breast milk and the transfer of certain antibodies from one to another through gamma globulin injections.
Antibodies to the Rescue
When pathogens enter the body, specialized immune cells such as the B-cell and T-cell flag the substance as harmful, prompting the production of a very large amount of specialized antibodies which are created uniquely to bind to the matching pathogens.
Antibodies are proteins that essentially act as locksmiths, creating various keys out of protein and sugar which adhere to and neutralize the harmful things that enter our bodies. In addition to the antibody’s role of deactivating the foreign substance, its presence recruits other defense cells, like a road flare pinned to the intruder, resulting in a concentrated attack on the pathogen.
After an infection has been adequately fought, these antibodies remain in our
blood for a period of time. Depending on the pathogen they target, some last for a lifetime while others last for a period of months. When antibodies are present, our immune system is armed and ready for another attack.
Signs of Immune System Weakness
It doesn’t take a serious underlying condition to weaken our internal defenses. In fact, studies show that nearly three percent of U.S adults have a weakened immune system. While children tend to have a fairly strong natural resilience, they too can experience weakened immunity if health isn’t a priority. Here are some general signs of immune system weakness:
High stress levels
Constant, nagging sickness or fatigue
Gastrointestinal problems
Strong reactions to common ailments
Frequent infections
Factors that can actively depress our immune system include:
Old Age
Environmental factors such as airborne toxins
Obesity
Poor nutrition
Underlying conditions
Poor sleeping habits
Stress and anxiety
Strengthening Our Defenses
When it comes to the strength of our pathogen-fighting armies, we have a fair amount of influence. Here are some simple ways to boost the immune system, giving it the best chance possible against unwelcome visitors:
Nutrition
In order to create immune cells and antibodies, our bodies need the proper materials. These materials include proteins as well as key nutrients, both of which are rendered from the foods we eat. If we focus on eating healthy foods in reasonable amounts, our bodies will be able to lend us better health.
Exercise
It has been proven that exercise actually helps to increase the production of white blood cells— a fundamental immune system responder. Exercise also helps to reduce stress and works to prevent excess weight gain, two things that negatively impact our bodys’ defenses. Consistent, daily exercise can do wonders for the immune system.
Sleep
Sleep deprivation can significantly tax the body. We need adequate rest so our cells can recharge for the next day. Lack of sleep can carry negative consequences cognitively, emotionally, and physically. The CDC recommends we follow these sleep guidelines:
Newborns: 14–17 hours
Infants: 12–15 hours
toddlers: 11–14 hours
Preschoolers: 10–13 hours
School-aged children: 9–11 hours
Teenagers: 8–10 hours
Adults: 7–9 hours
Older adults (65 and over): 7–8 hours
Supplementation
Taking supplements such as a daily multivitamin can be a good way to consume key nutrients that your body needs. While such supplements can benefit the immune system and your overall health, it is always wise to speak with a doctor before incorporating them into a daily regimen.
Takeaways
Our immune system is our best friend when it comes to fighting disease and maintaining overall health. We can help it in its efforts by living a more balanced lifestyle, eating healthy foods, exercising daily, and getting enough sleep. At Total Health and Fitness, we create custom nutrition and fitness plans that help individuals young and old adopt healthy, sustainable habits for a happier body and mind. The key to health is within your reach.
Building Up the Natural Immune
System
For many of us, this is the first time we have seen such widespread concern over illness and the proposed measures to combat it— and the return to school for kids throughout the country doesn’t exactly help matters. While we can take precautions to avoid contracting disease, once it enters our bodies, it’s our own immune system that is left to fight the battle. When such a battle ensues, we want our internal army to have all the reinforcements it needs.
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
The Five Step Snooze Proof Wake Up Strategy
Comedian Demetri Martin said it best: “Hitting the snooze button in the morning doesn’t even make sense. It’s like you’re saying, ‘I hate waking up in the morning, so I do it over, and over, and over again!’”
Speaking as a recovering snooze-a-holic, here are the (5) simple steps you can follow to stop hitting the snooze button and start your day with The Miracle Morning:
1. Set Your Intentions Before Bed
Remember that your first thought in the morning is typically whatever the last thought was that you had before you went to sleep. So, the key is to consciously decide every night to create a positive expectation for how you will feel the next morning.
2. Move Your Alarm Clock Across The Room
This is one of most effective ways to keep from snoozing, as it forces you to get out of bed and engage your body in movement. Motion creates energy, so when you get up and out of bed it naturally helps you to wake up and stay awake.
3. Brush Your Teeth
I know this is obvious and not too sophisticated, but that’s the point. The point is that every minute you remain awake, your body acclimates. So, engaging in a mindless task like brushing your teeth allows your body to continue awakening for the day.
4. Drink a Full Glass of Water
After 6-8 hours without water, you’ll naturally be mildly dehydrated, and dehydration causes fatigue. So, it’s crucial that you hydrate yourself first thing every morning.
5. Get Dressed or Jump In the Shower
You can get dressed in your exercise clothes, so you’re ready to leave your bedroom and immediately engage in your Miracle Morning, or you can jump in the shower if you want to feel refreshed.
With these (5) simple steps, you’ll be ready to head out of your bedroom and start your Miracle Morning, to begin each day in a peak physical, mental, emotional and spiritual state!
3 simple steps to make any given day your best day ever.
1. Declare your intentions: Understand that experiencing any given day as your best ever is a mindset and a perspective that you are in complete control of. It is based on how you choose to show up to the day, not based on what happens to you. Declare that you are committed to making TODAY the best day of your life, and then...
2. Live your values: Clarify your values and the activities that will allow you to live in alignment with what matters most to you. Remember what made it my best day ever was simply living in alignment with my values (health, fitness, family, goals, etc.) What matters most to you? Get clear on your values, and then...
3. Create your foundational schedule: Once you’re clear on what matters most to you, schedule the activities that will enable you to live in alignment with your values. Creating a foundational schedule means creating recurring activities that make your best day ever simple a matter of doing what you’ve put in your schedule. It really is that simple.
Six Herbs And Spices That Help With Digestion
By Jaime Osnato
Cook with these herbs and spices to help get your gut health on track.
Image Credit: klenova/iStock/GettyImages
Everyone can agree: Herbs and spices make food taste way better. But you might not know that your spice rack is also a rich resource for remedies you can use to soothe a stomachache or promote healthy digestion.
Here, gut health nutritionist Amanda Sauceda, RDN, CLT, offers recommendations for six spices and herbs for digestion to sprinkle into your diet more often.
1. Ginger
Chances are you’ve sipped on ginger ale or ginger tea for an upset stomach. This ancient herb has been used for centuries as a traditional antidote for gastrointestinal complaints.
Ginger is considered antiemetic, meaning that it helps with nausea and vomiting, Sauceda says. Some research suggests that the herb might even serve as a safe, effective treatment for nausea during pregnancy and chemotherapy, according to a March 2016 paper in Integrative Medicine Insights.
The same article notes that ginger also increases gastric motility and may boost the speed of stomach emptying, which explains why it can help relieve other symptoms like indigestion and painful abdominal bloating.
2. Turmeric
Known for its anti-inflammatory properties, turmeric touts potential to help
with digestive concerns, Sauceda says.
Indeed, preliminary evidence suggests that turmeric may prove beneficial as complementary treatments for intestinal illnesses like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS), according to a January 2019 paper in Current Gastroenterology Reports
“There is also emerging research that curcumin, the main component of turmeric, could help improve gut microbiome dysbiosis, which is an imbalance of gut bacteria,” Sauceda says. Case in point: An October 2019 article in Nutrients noted that curcumin promotes the growth of good bacteria in the gut while reducing pathogenic strains.
Always Pair Turmeric With This One Spice to Reap the Most Benefits
3. Cumin
“This smoky flavored spice has been linked to helping improve IBS symptoms,” Sauceda says.
In fact, the use of cumin essential oil can significantly decrease abdominal pain and bloating and improve stool consistency and defecation frequency in people with IBS, according to a small October 2013 study in the Middle East Journal of Digestive Diseases
4. Fennel
Chewing on fennel seeds has long been used as a post-dinner digestive aid, Sauceda says. That’s because the licorice-flavored herb can help regulate the motility of smooth muscles of the intestine and reduce gas, per an August 2014 review in BioMed Research International
Plus, the antioxidant-abundant flavonoids and phenolic compounds found in fennel seem to exhibit anti-inflammatory benefits.
5. Mint
Mint can help with belly bloat and supports digestion — it’s why peppermint oil is a common remedy for people with digestive problems, especially IBS, Sauceda says.
“It is thought to work by helping smooth muscle relaxation, decreasing visceral sensitivity, which can help with pain, and acting as anti-microbial/anti-fungal,” she explains.
6. Coriander
Fragrant coriander is a mainstay ingredient in a wide array of regional dishes from Indian to Latin American cuisine. Not only does this popular spice supply a powerful punch of flavor, but it also helps with digestive ailments.
A small study of people with IBS found that an herbal supplement containing coriander reduced the severity and frequency of abdominal pain, discomfort and bloating, per the August 2006 issue of Digestive Diseases and Sciences
This article origanally appeared on LiveStrong.com.
The 4 Best Diets For
Longevity
And Why They Work
By Jaime Osnato
If you’re looking to overhaul your eating plan, start by adopting one of these best diets for longevity.
There’s no dearth of diets out there. But if your goal is to ward off chronic diseases and live a longer, healthier life, certain diet plans rise above the rest.
Here, registered dietitian Amanda Holtzer, RD, dishes on the four best diets for longevity to help keep you hale and hearty into your golden years.
1. The Mediterranean Diet
“As a dietitian, if I had to choose one ‘diet’ to encourage my patients to follow, it would be the Mediterranean diet,” Holtzer says.
Not exactly a “diet” — it doesn’t restrict calories nor was it designed for weight loss — the Med diet is simply a pattern of eating followed by people who live in the countries bordering the Mediterranean Sea, she explains.
How It Works
In the Mediterranean diet, plants — including fruits, vegetables, beans, legumes and whole grains — make up most of your diet, Holtzer says. Fish, dairy, eggs and poultry are enjoyed in moderate amounts while red meat, refined sugars and processed foods are very limited.
“The Mediterranean diet is also big on healthy fats, but not in a restrictive, ketoish, eat-tons-of-fats-and-no-carbs type of way,” Holtzer says.
“Rather, it encourages us to incorporate more polyunsaturated fats in the form of extra-virgin olive oil, avocados, nuts and seeds.”
Why It Promotes Long-Term Health
“Because of its emphasis on plants, the Mediterranean diet is extremely high in antioxidants and anti-inflammatory foods,” Holtzer says. “Since inflammation is the root of many chronic diseases (think: diabetes, obesity, heart disease and cancer), it stands to reason that this diet is excellent for disease prevention and overall health.”
Specifically, the inclusion of healthy fats may serve a protective function for your heart. In fact, an April 2020 study in the Journal of the American College of Cardiology found that having just a 1/2 tablespoon of olive oil daily (in place of an animalbased fat like butter) is linked to a lower risk for heart disease.
Similarly, research shows that the Mediterranean diet is linked to improved cardiovascular risk factors such as high blood pressure and cholesterol, per an April 2020 meta-analysis in The BMJ.
What’s more, “the high fiber content of this diet promotes blood sugar stabilization (a key for diabetes prevention) as well as digestive regularity, which can serve to prevent many diseases, including but not limited to high cholesterol, constipation, irritable bowel syndrome and ulcerative colitis,” Holtzer says.
Plus, the Mediterranean diet, which encourages eating lower-calorie foods (like fruits and vegetables), can support weight loss, Holtzer says. Case in point: A March 2019 review in Nutrients found that the Med diet is associated with weight loss, lower body mass index and smaller waist.
2. The Blue Zones Diet
Another one of my personal favorites is the Blue Zones diet,” Holtzer says. “Again, this isn’t really a diet, so much as a way of life for certain regions of the world.”
This healthy form of eating is inspired by the five blue zones — Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece and Loma Linda, California — places in the world with the longest lifespans and the lowest rates of chronic disease.
These “longevity hotspots” were identified by Dan Buettner, the founder of Blue Zones. In his research on centenarians (people who live to the age of 100 or older) Buettner noticed certain lifestyle trends in these five regions that seemed to account
for the inhabitants’ long, healthy lives, Holtzer says.
He pinpointed nine specific habits that these regions commonly shared — referred to as the Power 9 — which include tenets such as moving naturally, having a sense of purpose, putting family first and nurturing social relationships, Holtzer says. Diet is also a central focus of the Blue Zones way of life.
How It Works
The diet is 95 to 100 percent plant-based (think: veggies, beans and nuts) with a focus on minimally processed, mostly single-ingredient foods and healthy hydration habits (about 7 glasses of water per day), Holtzer says.
It limits dairy, eggs, sugar and meat and permits a moderate intake of fish, she says.
People who adhere to the Blue Zones diet also follow the 80 percent rule — you stop eating when your stomach is 80 percent full — and enjoy one to two glasses of wine per day, Holtzer adds.
Why
It Promotes Long-Term Health
Like the Mediterranean diet, this eating plan is also heavily plant-based with lots of fiber, antioxidants and anti-inflammatory foods. That means it similarly helps reduce inflammation and promotes healthy weight loss as well as gut and heart health.
Another thing that’s particularly valuable about the Blue Zones lifestyle is that it doesn’t place all value and pressure on diet, but rather concentrates on all aspects of health including physical activity, social relationships, community, personal fulfillment, spirituality and stress management, Holtzer says.
“The people who abide by this diet do not work 9-to-5 jobs they hate; they don’t ‘grind’ all day and all night. Instead, they rest, they recharge, they practice gratitude and they place tremendous value in their spirituality,” Holtzer says.
The stress management component is especially important for longevity. “By now, we know that stress is one of the leading causes of inflammation,” Holtzer says. So by making stress reduction a prominent pillar of your lifestyle, you can help reduce and prevent chronic inflammation, which increases your risk for certain long-term diseases.
3. The Japanese Diet
“The Japanese diet is another heavy hitter when it comes to whole foods and balanced eating,” Holtzer says. Indeed, “the Healthiest Countries 2021 report named Japan — which has the lowest rates of obesity in the globe — as the fourth healthiest country in the world,” she says.
What’s more, Japanese people lead the international community in life expectancy with an age of 84.4 years, according to the Organisation for Economic Co-operation and Development.
How It Works
The key players in this diet are fruits and vegetables, fish, soybeans, fermented foods and green tea with a limited amount of red meat, processed foods and added sugar, Holtzer says.
Another crucial factor of the Japanese diet is small portion sizes. “Rather than three large meals per day, this diet encourages small, frequent meals of equal size throughout the day,” Holtzer says.
Why It Promotes Long-Term Health
By eating small frequent meals, we help stabilize our blood sugar levels throughout the day, Holtzer says. Fiber-rich soybeans, which serve as a prime source of plant-based protein in the Japanese diet, also function to steady blood sugar.
Not only does blood sugar stabilization keep our appetite in check and curb overeating, but it can also help prevent insulin resistance, one of the key precursors to obesity, diabetes and heart disease, Holtzer explains.
The Japanese diet also relies heavily on fermented foods, such as miso (fermented soybeans/legumes), Tsukemono (pickled veggies including cucumber, daikon and carrots) and Umeboshi (fermented Japanese plums). And because fermented foods are rich in probiotics (good bacteria that live in our bodies and protect us from bad bacteria), they play a large role in our immunity and disease prevention, she explains.
And once again, the plant-forward focus of this diet means that it’s high in antioxidants and anti-inflammatory foods, which help prevent chronic inflammation in the body that may contribute to disease.
4. The DASH Diet
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, was ranked the number two diet overall and the number one diet for healthy eating by the U.S. News and World Report in 2021.
And it’s designed to do exactly what it says: stop or prevent high blood pressure, Holtzer says.
Over time, high blood pressure damages the tissues inside the arteries and blood vessels, making them more firm and rigid, which decreases blood flow and delivery of oxygen to the heart and body, Holtzer explains.
How It Works
Like other healthy eating plans, the DASH diet encourages a high intake of fruits, vegetables, whole grains, lean proteins and low-fat dairy products while limiting red meat, processed meats, full-fat dairy, refined oils and foods high in sugar and sodium, Holtzer says.This article appeared on livestong.com.
Our Auberge Communities support, engage and encourage the whole individual providing residents with a homelike environment and improved quality of life.
COOK <<page 6
oven go way back, but you may not realize the trusty appliance can help you infuse food with flavor — without bumping up calories or fat!
Find the very best healthy ingredient swaps for your favorite pastries along with savvy ways to ensure your meats don’t dry out. Plus, get ideas that just might make your kids actually eat their vegetables instead of feeding them to Fido under the table.Slim down desserts and maximize your dinner’s flavor with these must-try baking tips.
Think You Know It All?
You know your way around the kitchen and your meals always earn praise from family and friends — but your cooking may not get big points on the health scoreboard. Every home chef has room for improvement, and you can easily employ some advanced tricks to keep your taste buds happy and your body healthy. Whether you’re crafting a snack, a four-course meal or a lavish dessert, these inventive hacks will have you feeling Top Chef-worthy while helping you optimize every dish’s nutrition value. This article origianally appeared on www. livestrong.com.
EYES <<page 17
Will I ever need cataract surgery again?
David Scheidt, OD: No. Once a cataract is removed, it cannot grow back. Occasionally, however, the remaining sac or capsule that holds the lens implant in place becomes cloudy through a process of normal cell regeneration—causing vision to blur. If this “posterior capsular opacification” (or, back capsule clouding) occurs, clear vision is easily restored with a painless, 30-second, outpatient laser procedure.
Does medical insurance cover all the costs of cataract surgery?
Brett Rhode, OD: Cataract surgery with a standard lens implant is covered by most insurances and Medicare as long as you meet the guidelines. However, you are still responsible for co-payments, co-insurance, and deductibles that are unique to your plan. Advanced technology IOLs (for correcting astigmatism or providing multifocal capabilities) are NOT covered by medical, vision or any other insurance plans because reducing dependence on glasses is not considered a medical necessity. For these lenses, insurance and Medicare still pay for the cataract surgery itself, but you are responsible for the cost of the advanced technology lens and any special testing involved.
The Eye Care Specialists team quoted above has offices in downtown Milwaukee, Wauwatosa and West Allis. For a free copy of their detailed booklet on cataracts, or other booklets on diabetic eye disease, dry eyes, glaucoma or macular degeneration, visit their website at www.eyecarespecialists.net.
Gettin Your Paperwork in Order What to Keep, What to Toss
Clear out: As you are gathering your paperwork for taxes, pull out records older then 7 years and shred it. This is a great time to organize everything by year, so every year you can get rid of the oldest information. You may be able to shred items less than 7 years old. Go to Record Retention for more specific guidelines.
Keep: Create a box or binder to store information that needs to be kept: birth and death certificates, marriage licenses, divorce decrees, Social Security cards, military papers, trusts/wills, and estate planning paperwork. Create another box or binder for information that updates occasionally: insurance policies, car titles, passports, etc.
Recycle or Toss: Junk mail, monthly statements (once you receive a new one), old newspapers, and old magazines. Anything with your social security number or account numbers should be shredded.
Going through paperwork on a regular basis will help you stay on top of it. If it has gotten out of hand, spend 15 minutes a day until you have things in order. If you need help putting a system in place call us at 414-526-5242.
Staying organized with your paperwork can also save you time, money, and stress when important documents are needed. Whether you are applying for a loan, filing an insurance claim, or handling estate matters, having records easy to locate can make the process much smoother. Consider labeling folders clearly and keeping a simple index of where important documents are stored.
ported every step of the way.
Here are just a few of the life-enhancing benefits:
Enhancing Independence: Moving while you’re still able to be active and involved in community life allows you to maintain—and even strengthen—your independence. You’re in control of the transition, not reacting to a crisis.
Secure, Convenient Future: Enjoy a worry-free lifestyle where cooking, cleaning and upkeep are no longer concerns. Focus instead on travel, hobbies and time with loved ones.
Socialization and New Friendships: At Charter Senior Living, programs like our Senior S.P.A.R.K. Club create daily opportunities to engage with others, share interests and build meaningful relationships.
istock.com/ Seamni
Health and Longevity: Seniors who move to supportive living communities enjoy better overall health and increased longevity, thanks to consistent access to wellness resources, healthy meals, social stimulation and professional care.
Why Waiting Too Long Can Limit Your Options
Many seniors wait until a crisis—like a fall, health decline or caregiver burnout—forces the decision. At that point, options may be limited, and the transition can be emotionally and physically taxing.
By choosing senior living proactively, you retain the power to select a community that fits your lifestyle, values and future care needs—on your terms.
Is Now the Right Time for You or a Loved One?
Making the decision to move to senior living is a deeply personal choice—and timing matters. Often, people wait until a crisis forces them to act, but being proactive allows for greater freedom, more choices and a smoother transition. Instead of waiting until daily life becomes too challenging, consider your current lifestyle and needs.
Ask yourself:
Do I feel lonely or isolated?
Has home maintenance become overwhelming?
Would I benefit from a more active, social lifestyle?
Am I looking for ways to enhance my wellness?
If you answered yes to any of these, it might be the right time for senior living—and the perfect time to explore what Charter Senior Living has to offer.
How Charter Senior Living Enhances Life for Seniors
At Charter Senior Living, every aspect of community life is designed to enhance well-being, foster meaningful connections and support residents in living each day to the fullest.
Community and Social Opportunities
At Charter, we believe connection is essential. We create space for residents to build relationships and enjoy life together.
Vibrant Dining Experiences
Forget cooking and grocery shopping. Enjoy chef-prepared meals crafted for nutrition, taste and variety—all in a warm, social setting.
Tailored Wellness and Activity Programs
Whether it’s a walking club, fitness class or wellness workshop, our communities support active aging with personalized programming to help residents stay sharp and strong.
Personalized Care That Supports Independence
We offer care that’s as unique as you are. From light support to more involved assistance, services like housekeeping, personal care and medication management are available as needed—allowing you to focus on what you enjoy most.
three older adults on a walk outside at their senior living community
Why Choose Charter Senior Living?
Charter Senior Living offers more than just a place to live. We offer a place to thrive—physically, emotionally and socially. Don’t wait until it’s too late to enjoy the lifestyle you deserve.
Making the move to senior living is not about giving up independence—it’s about gaining new opportunities for connection, security and peace of mind. By planning ahead and choosing a community that supports your goals and lifestyle, you can enjoy greater freedom from daily responsibilities while embracing a vibrant, fulfilling future. The earlier you explore your options, the more choices you’ll have to find the perfect place to call home and continue living life to the fullest.
Charter Senior Living offers a supportive, maintenance-free lifestyle in a dynamic community atmosphere where you can stay active, connected, and focused on what matters most to you. Don’t wait until it’s too late—discover the benefits of senior living today. Contact us to schedule a tour and learn more about our welcoming community.
