‘Lifestyle and activity’ calendar LW2 Turning back the clock LW3 Finding freedom: Luxury living for seniors LW4
Healthcare N e w s Yo u Can Use Special Advertising Section Created By Republic Media Content Marketing
The Arizona Republic
March 2017
Trending now: Healthy news just for you KIDS AND TEENS:
Take extra care with single-load laundry packets THE MESSAGE: Highly concentrated “single-load liquid laundry packets” can cause serious harm to young children (and pets and adults as well). THE SCOOP: Some kids who have managed to get the product in their mouths have experienced excessive vomiting, wheezing, gasping, extreme sleepiness and even breathing problems serious enough to require a ventilator. THE BOTTOM LINE: Always keep detergent containers closed, sealed and stored out of reach of children. Call your local poison control enter at 800-222-1222 immediately if you suspect a child has come into contact with this type of detergent.
Scott Hanson
SOURCE: American Association of Poison Control Centers, aapcc.org.
20s:
There’s an app for pretty much anything THE MESSAGE: You most likely need to drink more water — and yep, there’s an app for that. THE SCOOP: While exact recommendations vary, pretty much everyone’s heard the “8 by 8” rule — meaning you should drink eight, eight-ounce glasses of water a day. But with work, school and a busy social life, it’s not always easy to remember to do so. Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
at 50 and beyond Story by MEGHANN FINN SEPULVEDA
Photos by RICK D’ELIA
A
ge is just a number for millions of people in the United States who are leading longer, healthier lives. Today, there are approximately 35 million Americans age 65 or older, and this number is expected to double in the next 25 years, according to the National Institute on Aging. People who make positive lifestyle choices, reduce stress and stay involved in the community can master the art of aging gracefully.
THE BOTTOM LINE: Think of apps and alerts as your not-too-naggy drink-your-water friend. Google for ideas or try Waterlogged for iPhone or Water Your Body for Android and iPhones. Not big on apps? Set alerts on your phone to remind yourself to sip some agua fria. SOURCE: Mayo Clinic, mayoclinic.org and Women’s Health Magazine, womenshealthmag.com
GETTY
3 extraordinary 30 to 40s:
Happy, healthy hearts THE MESSAGE: What would happen if you were suddenly too sick to take care of your family or go to work? The bottom line is prevention. THE SCOOP: During their 30s and 40s, many women are busy with young families, careers, volunteer work and so much more, but you need to make time and invest in your own health — for yourself and for the people who depend on you. The American Heart Association’s Go Red For Women program offers heart-health advice for women of every age. THE BOTTOM LINE: (1) Strive for more balance and less stress; (2) Find physical activities you enjoy and stick with them; (3) Eat heart-healthy meals; (4) Get regular checkups and heart-health screenings; and (5) Get enough sleep.
and active adults share their secrets to healthy aging Physical health It’s no secret that exercise and physical activity promotes good health. This is especially true for Scottsdale resident, Scott Hanson. The busy 55-year-old often begins his day early in the morning working out at the gym, combining cardiovascular exercises with stretching and weight lifting.
SOURCE: American Heart Association, heart.org and GoRedForWomen.org
50 PLUS:
Advice about advance-care directives and end-of-life issues
Research shows that exercise and physical activity can help people maintain and even improve physical strength, fitness and balance, manage diseases like diabetes, heart disease, and osteoporosis and reduce feelings of depression, according to the National Institute on Aging. “It’s important for people to stay active in whatever way they can, which often yields great results and prevents falls,” said Melissa Elliott, vice president of programs and services at Area Agency on Aging.
THE SCOOP: Advance-care directives give you a voice in decisions about your own personal medical care. Without these legal documents, choices may be left up to a doctor or a judge; these documents ensure you get the treatment you want if you can’t communicate your wishes.
SOURCE: Harvard Medical School Healthbeat Focus on Healthy Living, health.harvard.edu —Reported by Paula Hubbs Cohen
“It gives me a chance to think about clients, read or brainstorm ideas for my next book,” said Hanson, president of HMA Public Relations and author of “Who is Gym?,” an Arizona history book that captures the fascinating stories about the names behind high schools and their sports venues. “It also sets the tone for the day.” After work, Hanson usually heads to the baseball fields where he either plays in an adult men’s league or umpires a local high school game. “I believe that being in shape makes me be a better official and lessens the chance of getting hurt,” he said.
Benefits of exercise
THE MESSAGE: A healthcare power of attorney and a living will are important documents for folks of pretty much any age, but especially as we get older.
THE BOTTOM LINE: You should discuss your wishes with your loved ones, your primary healthcare provider and your legal advisor — and take action in writing.
Brona Freeman
Liz Merritt
!FABULOUS AT 50, continued on page 6
2 | Livingwell | March 2017
Go online for more info: LivingWell@azcentral.com SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
3
Take advantage of opportu-
SATURDAY
WELLNESS & MORE
nities to get active and learn
CHAIR YOGA Various dates, times & locations Ironwood Cancer & Research Centers IroonwoodCRC.com
more about various aspects of your health — from A to Z. Every effort has been
TINY TEEZ GOLF FOR AGE 4–6 Various dates, times & locations TheFirstTeePhoenix.org; 602-305-7655
made to verify accuracy, but please call before attending to confirm details.
FUN RUNS/RACES
STREAM STROLL March 5, 11 a.m. Rio Salado Audubon Center 3131 S. Central Ave., Phoenix RioSalado.Audubon.org 602-468-6470
YOGA FOR RECOVERY March 1, 8, 15, 22 & 29, 6–8 p.m. Deer Valley Medical Center 19841 N. 27th Ave., Phoenix HonorHealth.com; 623-780-4673
PHOENIX ZOO 5K March 11; Papago Park 625 N. Galvin Pkwy., Phoenix PhoenixZoo.org RUN TO FIGHT CHILDREN’S CANCER March 11, Grand Canyon University 3300 W. Camelback Rd., Phoenix RunToFightCancer.com; 602-639-8170
TOPGOLF SPRING BREAK ACADEMY March 6–9 Topgolf Scottsdale 9500 E. Talking Stick Way, Scottsdale Topgolf.com; 480-240-2402
CIGNA WALKING CHALLENGE March 3, 7–9:30 a.m. Chandler Fashion Center 3111 W. Chandler Blvd., Chandler CignaMedicalGroup.com; 480-812-8488
AMERICAN DIABETES ASSOCIATION TOUR DE CURE March 18, Midwestern University 1955 N. 59th Ave., Glendale Tour.Diabetes.org; 602-861-4731
DIAMONDBACKS RACE AGAINST CANCER April 9, Chase Field 401 E. Jefferson St., Phoenix Arizona.Diamondbacks.MLB.com
RUN FOR BABIES April 8, Wesley Bolin Plaza 1700 W. Washington St., Phoenix RunForBabies.org
RUGGED MANIAC April 15, Wild Horse Pass Motorsports Park 20000 S. Maricopa Rd., Chandler RuggedManiac.com
TOUGH MUDDER April 8 & 9, Eastmark 11349 S. Ellsworth Rd., Mesa ToughMudder.com
COMMUNITY HEALTH LECTURE March 21, 6:30–7:30 p.m. Foothills Branch Library 19055 N. 57th Ave., Glendale 623-572-3353
JOINT HEALTH March 4, 9 a.m.–noon The Wigwam 300 E. Wigwam Blvd., Litchfield Park 877-351-9355
FILE PHOTO
8 9
DAM GOOD RUN, WALK & HIKE April 24, Lake Pleasant Regional Park 41835 N. Castle Hot Springs Rd., Morristown MaricopaCountyParks.net
CANCER SUPPORT GROUPS
MEN’S HEALTH March 4, 9 a.m.–noon Spine Group Arizona 3621 N. Wells Fargo Ave., Scottsdale HonorHealth.com; 623-580-5800 ARROWHEAD LOOP RUN March 5, 12, 19 & 26, 5:30–6:30 a.m. Starting at Starbucks 20249 N. 67th Ave., Glendale TortoiseAndHareSports.com
WALKING GROUP Various dates & locations By Humana; 480-325-4707
PATRIOT RUN 4 HONOR HOUSE March 5, Rio Vista Park 8866 W. Thunderbird Rd., Peoria
PRICKLY PEDAL BIKE RACE April 1; Cave Creek PricklyPedal.com
FRIDAY
4
BOSOM BUDDIES OF ARIZONA Various dates, times & locations BosomBuddies-AZ.org
BREAST BUDS CANCER SUPPORT March 18, 11 a.m.–1 p.m. MidFirst Bank 6508 W. Bell Rd., Glendale BreastBuds.org; 480-657-0500
FILE PHOTO
CANCER SURVIVORS CELEBRATION BREAKFAST March 25, 8–11 a.m. Ironwood Cancer & Research Centers 3686 S. Rome St., Gilbert IronwoodCRC.com
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HEALTHY EATING FOOD & YOU March 7, 1–2 p.m. Humana; 480-325-4707 5943 E. McKellips Rd., Mesa CANCER FIGHTING FOODS March 29, 11:15 a.m.–12:15 p.m. Humana; 480-325-4707 5943 E. McKellips Rd., Mesa
February | Vol. 7, No. 3
Living Well A-Z usually publishes on the first Wednesday of the month. From A to Z, we tackle a broad range of health issues and offer resources to find more specific information.
PARENTING & KIDS MOMS ON THE MOVE Various times, dates & locations 623-580-5800; HonorHealth.com POSTPARTUM FIT CAMP March 2, 9, 16, 23 & 30, 9:45 a.m. Dignity Health Mercy Gilbert 1760 E. Pecos Rd., Gilbert 480-200-3314
PREGNANCY FIT CAMP March 6, 13, 20 & 27, 5 p.m. Dignity Health Mercy Gilbert 3555 S. Val Vista Dr., Gilbert 877-602-3314
HEART/STROKE
ALZHEIMER’S WARNING SIGNS March 8, 10–11 a.m. Humana; 480-325-4707 5943 E. McKellips Rd., Mesa
GRIEF SUPPORT
HEARTH HEALTH March 8, 5:30–8:30 p.m. Hyatt Regency Scottsdale Resort 7500 E. Doubletree Ranch Rd., Scottsdale HonorHealth.com; 623-580-5800
GRIEF SUPPORT Various dates, times & locations By Banner Hospice Rev. Cindy Darby, cindy.darby@BannerHealth.com 480-657-1167; BannerHospice.com
PARKINSON’S EDUCATION, EXERCISE & SUPPORT GROUPS Various dates, times & locations By Muhammad Ali Parkinson Center BarrowNeuro.org
GRIEF SUPPORT Various dates, times & locations By Hospice of the Valley 602-530-6970; HoV.org
A division of The Arizona Republic, 200 E. Van Buren St., Phoenix, AZ 85004. For general advertising inquiries, contact Republic Media at 602-444-8000.
General Manager: CAMI KAISER, CKaiser@RepublicMedia.com Creative Development Director: ISAAC MOYA, IMoya@RepublicMedia.com
SENIOR CARE
APS SOLAR WEEKEND March 4 & 5 Arizona Science Center 600 E. Washington St., Phoenix AZScience.org; 602-716-2000
ALZHEIMER’S/DEMENTIA
GETTY
HEALTHY COOKING DEMO March 29, 12:30–1:30 p.m. Humana; 480-325-4707 5943 E. McKellips Rd., Mesa
FILE PHOTO
LOOK GOOD FEEL BETTER Various dates, times & locations Ironwood Cancer & Research Centers IronwoodCRC.com; 480-855-2224
PARKINSON’S
Editor: JIM WILLIAMS, JLWilliams@RepublicMedia.com Project Manager: NICK KOSTENKO, NKostenko@RepublicMedia.com Design: TP Creative Design, LLC
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March 2017 | Livingwell | 3
Turning back the clock one weight at a time Strength training can help build muscle and bone density By Pat Whitney
T
he looking glass doesn’t lie. As early as 40, the first sign of aging begins its insidious creep. Decreased muscular strength. Slowing metabolism. Sagging skin. Loss of flexibility. Painful joints. Lack of energy. Unhealthy eating habits and a sedentary lifestyle can speed up the process. So can genes. But wait. There’s a magic bullet that can halt the signs of aging in its tracks. Even turn back the clock. Despite genes.
Exercise
Key formula to anti-aging
According to Tufts University studies, strength training actually builds bone density in the hip and spine. It also: • increases muscle mass and metabolism • has a positive effect on arthritis, diabetes, heart disease and Alzheimer’s • profoundly impacts mental and emotional health when combined with aerobic exercise Research shows that just 26 weeks of resistance training, which enhances muscle mass and preserves bone calcium, reverses the aging process at the genetic level.
“Resistance training and power training at a functional standpoint can help prevent joint pain, muscle stiffness and keep your body more aware,” says Nick Pronak, corporate trainer at OnTrac in Chandler. “As you age, your range of motion and lean muscle tissue are at a steady decline without a weekly strength-training program. If you don’t have proper circulation of nutrition, blood and oxygen, pain can radiate from your hips and lower back from sitting or standing at work.” Pronak suggests picking a light weight to begin every exercise with high repetitions, gradually increasing weight. Do 3 sets of 12-15 repetitions for each exercise with rest intervals up to 2:30 minutes. Routine should last 30-45
Workout
minutes. Complete with stretching and cardio to contribute to essential fat burning for 20-30 minutes. Studies show endurance exercises not only boost good cholesterol and lower bad cholesterol, they also fight the aging effects on metabolism, lower blood sugar levels, decrease body fat and deter memory loss. Deep stretching and yoga are also beneficial. Look no further than your skin for proof of age reversal. One study by McMaster University (Ontario) in The New York Times found that exercise may not only keep skin looking younger but may actually reverse skin aging—even for people who take up exercise later in life. Put in the time and effort. Forget about your age. You won’t feel it. And the mirror won’t reflect it.
Exercise
MALES Upper Body (push exercises)
MONDAY FEMALES Lower Body (leg exercises)
MALES & FEMALES TUESDAY Cardio Walking the Dog Swimming Stretching
MALES
MALES & FEMALES
Leg Exercises
WEDNESDAY FEMALES
MALES
THURSDAY
FRIDAY FEMALES
Cardio Bicycling Dancing
Back and Shoulders Abs
MALES & FEMALES
Back and Arms alone Abs
SATURDAY/SUNDAY
REST
Back and Shoulders Abs
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4 | Livingwell | March 2017
Finding freedom By Pat Whitney
B
renda Hawrylkiw loved her dream home but lived alone and felt isolated. Until she realized she had a myriad of retirement-living choices that would change her life. She moved to Sagewood, a luxury independent-living community for people 62 and older in northeast Phoenix. She gave up her home’s financial obligations and the “stuff” she realized she didn’t need after all. In return, she discovered “the good life,” a socially active lifestyle in a luxury community designed for people who don’t want to give up their upscale way of life. “I didn’t know a soul,” Hawrylkiw said in Sagewood’s website video interview. “People here are so easy to meet. The next thing I knew my phone was ringing with residents saying ‘Let’s go to dinner,’ or ‘Let’s go see a movie.’ I wouldn’t trade it for anything.” Sagewood is just one of dozens of Arizona independent living communities that have the look and feel of five-star resorts with one and two-bedroom apartment homes.
Fellowship Square
Sagewood
Westminster Village
Renaissance Luxury Living at Sun Lakes
Purging frees the soul Sagewood residents Nick and Sue Rogers can’t understand why people delay a lifestyle change. Simplify while you’re still young enough to enjoy it, they advise. After selling their homes in Arizona and Minnesota, the Rogers found that giving their household items to others was exhilarating. “It has led to our repurposing for life,” Nick Rogers said in a website video interview. “Now, annually we repurpose our clothing—a new habit that benefits others.”
Mecca for upscale independent-living The “silent generation,” 50 million people born between 1925 and 1945, and “baby boomers” born between 1946 and 1964 increasing 10,000 each day, according to Pew Research, are helping grow the IL movement. Caring.com cites five motives for their interest: easier access to favorite sports, social, as well as educational, dining out and fitness outlets. They not only want a safe environment with worry-free, maintenance-free living but also a vibrant experience. Westminster Village, a non-profit with deep roots in Scottsdale, is renowned for its
reputation as a “true life care” continuum community for age 62+, where ages of the young-at-heart are blurred. According to the Westminster website, when Executive Director Bud Hart accepted the challenge of an 83-year-old woman on the activities committee to jump out of an airplane if Hart would join her, he did—and the Westminster Skydiving Club was born. Westminster Village prides itself on being a “community without walls,” engaging future residents and professionals who lecture and where a prospective resident club members dine regularly. The elegant five-star Donnelly’s Restaurant is regularly filled with well-dressed diners from both the internal and external community. “We take a more holistic approach to everything we do at Westminster,” says marketing director Lesley Midkiff. “We ask ourselves ‘what is the right thing to do’ in each situation.” Renaissance luxury living at Sun Lakes, National Homebuilders’ 55+Community of the Year, offers its residents a plethora of amenities—from the resort-style pool to chef-inspired meals. Stay active with exercise equipment and fitness classes. Play cards. Stop by Belini’s Pub for cocktails. Take in a movie. Without ever getting in your car. Get the drift? It’s your chance to be on a permanent vacation.
WANT MORE INFORMATION? Fellowship Square 6945 E. Main Mesa, AZ 85207 (888) 460-2182 Independent Living, Assisted Living, Memory Care, Home Health
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A growing trend “The meals are just like being on a cruise ship,” says Edna Mae Troupa, who lives at Fellowship Square in downtown Mesa’s historic district. Fellowship Square has three Valley locations and is taking reservations for a fourth, a gated luxury community in Surprise, opening spring of 2018. The non-profit Christian-based communities each has its own character. SeniorLiving.net cites a growing segment of people wanting specialty communities that are education-based, multi-cultural-based, or with residents of similar religious values. Amenities include indoor and outdoor pools, fine or casual dining, fitness centers, in-house theaters, recreation centers, salon, concierge and valet services, as well as transportation to golf, shopping and cultural activities. From craft cottage to choir, there’s something for everyone at Fellowship Square, says marketing director Tracey Biggerstaff. She adds: “Independent living is a great solution for seniors—not just surviving but thriving.”
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March 2017 | Livingwell | 5
Just a Fingertip Away . . .
INDEPENDENT & ASSISTED LIVING · MEMORY CARE · HOME HEALTH
Apportunities for a techier, healthier you A Not-For-Profit Christian Care Community
By David M. Brown
N
ew Year’s health and fitness resolutions are still right at hand, and exercising an agile digit or two on your mobile device, tablet, or laptop can help you reach your desired finish lines. Race or jog (and help charities on the way), shop the best price for prescriptions, monitor your health and tune in medical news — and do this just about anywhere, any time and often for free. Here are a few suggestions to keep you on track or get you suited up and laced up for that brand new you. Some are offered by medical professionals, the people we depend on to help keep us well.
With Fitbit, you can track your activity; enhance your walks, runs and hikes; determine your heart rate trends; count and cut calories; manage goals and maintain them; check to see if your sleep is peaceful or just in pieces; compete in a healthy spirit with friends and family; and get the skinny on your weight, BMI and body fat (fitbit.com). Another of this growing group of apps is MyFitnessPal, with which you can estimate how many calories you burn by linking with your ongoing activity data (myfitnesspal.com). Want to help others while you’re helping yourself? Through Charity Miles, corporate sponsors have your back, grubstaking cents for your good-sense miles (charitymiles. org). Tell friends: Those pennies quickly run to dollars. Of course you want to handle your medications safely and cost effectively. One free highly used app, Medisafe iConnect (GetiSort.com) provides regular reminders, motivation, social support and care collaboration, education and discounts. And, with My Chart you can update medications and doctor’s input, diagnoses and appointments (mychart.clevelandclinic.org). Similarly, GoodRx®, SingleCare® and OneRX® are three apps for the best prescription costs favored by staff at RedirectHealth, a Scottsdale-based alternative health insurance program founded by Dr. David Berg (GoodRx.com, SingleCare.com, OneRX.com). Another new app, specifically for diabetics, is One Drop, which supplies a glucose testing meter with unlimited testing strips at a reasonable charge (onedrop.today). “It’s really helpful for someone who needs to test several times a day. The meter syncs to the phone and keeps track of values,” said Dr. Janice Johnston, MD, RedirectHealth’s medical director. She also recommends VSPN Patient Journey, allowing participants to meet screen to screen to discuss medical issues or even set up virtual rehab programs (vspn.org). Dr. Steven Eisenberg (DrSteven.com) recommends these three apps, among others he regularly uses, to maintain good mind/body balance. With Down Dog, you can choose your time and music for yoga, keeping you limber and relaxed (downdogapp.com), and Zova is a chatbot offering quick 10-minute personally tailored workouts (zova.com). And, for mind muscle, he likes Elevate for brain games. “It keeps me on my toes,” he said, with a healthy smile (elevateapp.com). And, from the distinguished Mayo Clinic, with two Valley locations, the Mayo Clinic app provides daily health topics and videos (mayoclinic.org). Here, you’ll find recipes and wellness tips, general information about different medical disorders, how to diagnose and treatment options. “For patients that are seen at the clinic, this app offers full medical records including the physicians’ documentation of the visit, radiology results and lab results,” said Shailja Amin, a physician’s assistant working in research at the Phoenix campus.
Fitness on the go is easier than ever!
HISTORIC MESA (480) 264.0992 35 West Brown Road MESA (888) 460.9230 6945 East Main Street PHOENIX (602) 833.4330 2002 West Sunnyside Drive TUCSON (520) 284.9906 8111 East Broadway Boulevard
There are literally 100s of fitness apps for your mobile smart phones today. No excuses not get connected.
Others apps to consider: Medscape, which reviews medical conditions and checks drug-to-drug interactions (Medscape.com);
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WebMD, which has symptom checkers and possible diagnoses, first aid information, a pill identification and local health listings of offices and pharmacies (webmd.com); Disease Dictionary, with definitions of medical disorders (www.microsoft.com/ en-us/store/p/disease-dictionary/9wzdncrcv63f). Another good resource for fitness and wellness apps is cnet.com (search fitness apps).
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6 | Livingwell | March 2017
Liz Merritt
RICK D’ELIA
Liz Merritt works out with her friends, Carol Babineaux, Phoenix, (white tank), and Kim Gerodimos, Mesa (dark red tank, blond hair) in a goat yoga class in Gilbert.
Never too late to start exercising Merritt’s wake-up call sparked significant behavioral changes to her diet and lifestyle and provided a great deal of clarity. “I realized something needed to change,” she said. Two years later, Merritt left her corporate career, followed her passion of health and wellness and launched BOOMbaby.me, a website dedicated to sharing inspiring stories of active baby boomers. Today, Merritt recognizes the need for balance in her life. She no longer eats gluten or dairy products and eliminated fast food from her diet, opting to spend more time cooking healthy meals at home. She also incorporates regular exercise into her schedule either at the gym, taking yoga classes or outdoors hiking and paddle boarding. “I feel amazing,” she said.
!FABULOUS AT 50, continued from the cover Every year Hanson joins a group of friends and spends a week playing baseball at the Diamondbacks Fantasy Camp. In January, he received an MVP award from the organization. “It’s a great opportunity to meet some fascinating people, build camaraderie and develop friendships,” he said. A seasonal golfer, Hanson also organizes an annual invitational golf tournament every August in Tucson. In the fall, he referees high school football games.
Brona Freeman Brona Freeman, of Mesa keeps active on her favorite golf courses, including Agusta Ranch.
Nutrition and wellness Three years ago, Liz Merritt, a successful corporate communications professional, took herself to the Emergency Room because she thought she was having a heart attack. After spending the night in the hospital, doctors ultimately determined that Merritt suffered from stress-induced anxiety and was later diagnosed with an autoimmune disease. “I was 20 pounds heavier than I wanted to be and I was constantly bloated,” Merritt said. “The stress of my job really took a toll on my overall health.” Anxiety affects millions of adults in the United States, including Generalized Anxiety Disorder, which is characterized by excessive worry about everyday things, affecting 6.8 million adults, according to the Anxiety and Depression Association of America, which also says that women are twice as likely to be affected.
Wake up call “It’s important for older adults to care for themselves emotionally and treat depression and anxiety,” Elliott said. “People who suffer from mental health issues are not as empowered to take control of their life.”
Giving back
Aging Mastery Class series The Area Agency on Aging and the National Council on Aging have partnered to offer a 10-week informational series for people age 50 and older, being held from 4:30 to 6 p.m. beginning on March 9 at 1366 E. Thomas Road, Ste. 108, in Phoenix. Cost is $75 and classes will cover the following topics: • Navigating Longer Lives: • Medication Management The Basics of Aging Mastery • Advance Planning • Exercise/Fitness • Healthy Relationships • Sleep • Falls Prevention • Healthy Eating/Hydration • Community Engagement • Financial Fitness Space is limited. To register or obtain more information, visit aaaphx.org or call 602-264-4357.
At age 75, Brona Freeman isn’t slowing down anytime soon. The Mesa resident spends four days a week volunteering at Mountain Vista Medical Center, where she greets patients and assists with surgery registration. Freeman, who began volunteering at the hospital 10 years ago, begins her shift at 5 a.m. “Volunteering has huge benefits for aging individuals who want to do something meaningful and engaging,” Elliott said. “It helps people feel connected and is also a great way to develop new friendships.” After spending 30 years in the Air Force providing education and training for aircraft maintenance, the retired veteran also remains busy playing golf, card games and Bingo with friends at Silveridge RV Resort, a 55 and older community where she lives with her husband, Wayne. “I’m a firm believer that it’s important to stay active as you grow older,” Freeman said. “I plan to continue doing what I enjoy for as long as I can.”
There are approximately 35 million Americans age 65 or older, and this number is expected to double in the next 25 years. – National Institute on Aging
Scott Hanson Scott Hanson takes some batting practice at Salt River Fields where he participated in Diamondbacks Fantasy Baseball Camp.
March 2017 | Livingwell | 7
Get the skinny: Eating for Life
Independent Living
Starting at $2,525
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By Debra Gelbart
f your goal on St. Patrick’s Day is to avoid the worst effects of alcohol and to drink as “healthfully” as possible, here’s some advice from a dietitian: don’t eat only a salad before you start drinking.
I
It may seem counter-intuitive, but a salad alone won’t be enough to slow down absorption of alcohol, said Michelle Berman, RDN, a registered dietitian nutritionist and founder of The Nutrition Professionals, a company in Mesa that provides nutrition counseling. A bowl of soup or a smoothie wouldn’t be good choices for that purpose, either. “If you want to slow the absorption of alcohol, ‘crowd’ your stomach with high-protein, high-fiber, high-fat foods.” She suggests a ham and cheese sandwich on whole wheat bread, or a peanut butter and jelly or grilled cheese sandwich beforehand. Bacon and eggs and whole wheat toast with butter would be appropriate too, she said, adding that an egg sandwich from a fast-food restaurant also would fill the bill. Keep in mind that dense food is simply lengthening the time it takes for your stomach to absorb alcohol; it can’t prevent absorption. Once alcohol is absorbed (typically in less than 10 minutes), it takes the liver one hour to process just one drink. “So if you drink more than one drink an hour, you’re going to feel the effects, no matter how much you eat,” Berman said.
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Keep snacking…and drink water The best foods to snack on while you’re celebrating to keep your stomach full include mixed nuts or pretzels, cheese and crackers, loaded potato skins, mozzarella sticks and chicken wings, Berman said—if your goal is to impede absorption of alcohol. Beer has a lower alcohol content than either wine or hard liquor. A light beer has the lowest alcohol content. All alcohol contains seven calories per gram, she said. By comparison, protein and carbohydrates contain four calories per gram; fat contains nine calories per gram. The alcohol content of beer is rarely more than 10 percent, she pointed out, and can be as low as 3 percent. It’s important to drink water before consuming alcohol, she said, so that you’re less likely to become dehydrated while imbibing. How can you tell you’re well-hydrated? Your urine should be the color of pale lemonade, she said. Taking in between 48 and 64 ounces of water in the 24 hours before happy hour begins should be sufficient.
Electrolyte reset Drinking alcohol can deplete your electrolytes (nutrients in the body such as sodium, potassium, calcium and magnesium that regulate your heartbeat and allow muscles to contract) through urination, Berman explained. Rebalancing your electrolytes after celebrating can be as simple as having a glass of chocolate milk or something else with calcium, sodium or potassium. A banana smoothie, a serving of pancakes or a bowl of vegetable soup would be a good choice, too, she suggested. All of these suggestions are not necessarily the best recommendations nutritionally outside of alcohol consumption, Berman emphasized. “Most of the time, nutrition advice should be individualized, based on a person’s health status and lifestyle,” she said, “although healthy guidelines can apply to most of us.” Here’s a recipe for a healthy start on a day when you’ll be consuming alcohol:
No luck of the Irish needed for this delightful concoction of green fruits and vegetables, plus fat-free dairy. With convenience built in, this refreshing smoothie can be made a day ahead. Keeps well in the refrigerator up to 24 hours.
Ingredients: 1 large, ripe avocado 1 cup honeydew melon chunks (about 1 slice) 1/2 lime, juiced (1 1/2 tsp lime juice) 1 cup 8 oz milk (fat free) 1 cup fat-free yogurt (plain) 1/2 cup 100% apple juice or white grape juice 1 tablespoon honey
Directions: Recipe of the Month Prep time: 5 minutes Servings: 2
1. Cut avocado in half, remove pit. 2. Scoop out flesh, place in blender. 3. Add remaining ingredients; blend well. 4. Serve cold.
If made ahead, stir gently before pouring into glasses.
LIVE A VIBRANT LIFE
ASSISTED LIVING AND MEMORY CARE EXPANSION NOW OPEN! Call To Schedule Your Tour Today! Independent and Assisted Living Community and Memory Care. 1 & 2 bedroom apartment homes ranging from 641-1264 square feet. Lifestyle Package covers rent, meals, utilities, weekly housekeeping services, room service, chauffeur service, many resident activities and so much more.
CATARACT & REFRACTIVE SURGERY Scott A. Perkins, MD
As a nationally recognized ophthalmologist with Barnet Dulaney Perkins Eye Center, Dr. Perkins has performed over 50,000 cataract surgeries and over 10,000 vision correction procedures. As an innovator in the field of ophthalmology, he has participated in over 25 clinical trials for both pharmaceutical and ophthalmic devices. BARNET DULANEY PERKINS EYE CENTER Locations throughout Arizona 800-966-7000 www.GoodEyes.com
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TIPS FORYOURTOTALLY-WORTH-IT LIFESTYLE BROUGHT TO YOU BY
Computer navigated minimally-invasive joint replacement. Is it for you? Dr. Nathan Moore says, computer navigated minimally-invasive knee and hip replacements bring their share of pros and cons. Below are some tips from Banner CORE Center for Orthopedics to help you make the right choice.
7 .2 MILLION MORE THAN
BENEFITED
PEOPLE HAVE FROM COMPUTER NAVIGATED MINIMALLY-INVASIVE SURGERY
Potential Benefits: • Decreased incision size • Earlier return of muscle function • Improved range of motion
May Not be for You if: • A larger incision may be needed to properly place the new joint • You have large bones
• Earlier return of range of motion
• You are unable to fully straighten the knee (flexion contracture)
• Less disturbance of surrounding tissue
• You have a severe angular deformity in the joint
• Decreased blood loss
• You are obese
• Decreased post-operative pain • More accurate implant positioning
Banner CORE Center for Orthopedics offers a full range of orthopedic care in Arizona. It’s care, simplified.
To find an Orthopedic Doctor near you, call 602.346.9827 or visit www.bannercorecenter.com/makeanappointment