Kombucha: To drink or not to drink

I have never been one to follow the recipe.

I’m the kind of person who throws in a pinch of this, a splash of that, a squeeze here and a dollop there. If the recipe says one cup, I’ll probably put one and a half if I especially like the ingredient. It usually leaves me racking my brains after a particularly good experiment, trying to remember the quantities and steps I took to reach the final product. I’ve lost track of how many times my husband has said, “Please tell me you remember how you made this.” Kind of, sort of, maybe, ish…it’s never the answer he’s hoping for.     

This is why the process of fermentation had always made take off the apron. I mean, it’s alive, it’s growing, it’s a recipe that must be followed for it’s very survival.

So when a friend gave me a kombucha starter or scoby, I accepted it with hesitation, knowing in the pit of my stomach that this little guy didn’t know what it had coming.

Alas, I was wrong.

I spent that evening researching kombucha, looking for the perfect (most straight forward) recipe I could find. I wanted to prove to myself that I could really make this work; that fermentation and I could be friends.

I found what appeared to be a foolproof recipe: ½ a cup of sugar and 4 black tea bags. How hard could that be? I brewed the tea and measured the sugar to a ‘T’. Already I felt the tug to be innovative, “can I use coconut sugar”…”I wonder if Lemon flavored tea would work, or maybe Mint, I love Mint…”

No, no! Back to the recipe, my mind told me. Just in case, I confirmed that I did in fact have Lemon or Mint tea in my pantry. Good. Back to the recipe.

I waited for the black tea to cool and added the slimy scoby to the jar with the brownish liquid.

It begged the question; how on earth is this really good for me? In my research for the perfect recipe I had come to read that kombucha has a well-rounded list of health benefits. It's actually been around for more than 2000 years, starting in China. It's since been called, "The anti-aging juice" and "The fountain of youth elixir" because of it's claim to posses an abundance of antioxidants, help joints, boost the immune system, and improve GI health. In fact, Dr. Greenwalt from the Department of Food Sciences at Cornell University is quotes for saying,  "Kombucha may be a healthful beverage in view of its anti-microbial activity against a range of pathogenic bacteria. This may promote immunity and general well being. It is recommended that Kombucha be consumed at 33 g/L total acid, 7 g/L acetic acid, to obtain these beneficial attributes."

  

Then, it hit me. Four to 10 days? What did that really mean?

To me, looking for an exact recipe this was a wide window of time. As a nurse, I’d never accept a doctors order that said, “Take medication for four to 10 days”. So I called for clarification, my friend that is. She said she prefers seven days, so I put it on my calendar and hoped for the best.

On day seven, I strained the liquid from the scoby, reserved a cup of that batch to add to my next one and placed the scoby in this new little home while the new batch of tea brewed and cooled.

It was time for the true test of my efforts. I poured myself a sample of my first batch of homemade kombucha.

I took a small sip…only to take another in delight of the knowledge that it was actually good! It was sweet but not too sweet, a touch vinegary but not too vinegary. I added a squeeze of lemon juice and some crushed ginger (I had to make it my own at some point) and I was even more impressed. It was a success!

I managed to keep my kombucha alive and for several months now and I have come to realize that it is fairly easy. I have left my batches for five days to ten days, left the scoby in the fridge for periods when I didn’t have time to make a new batch, and separated the ever-growing scoby (who has now come to be known as “scoobs”) into new ones to give to others.

I have come up with various flavors also of lemon, mint, blueberries, apple, and other odd combinations, most of which have been delightful. I have however stuck to the initial sugar and black tea recipe….for now.

I can say that as an otherwise healthy individual, it makes me feel more alert in the mornings and it has helped me with personal concerns, like headaches and maintaining a healthy gut. 

What have you heard about Kombucha? Do you drink it? If so, why?

References

Stone, T. (2013). Kombucha Tea. American Nutrition Association. 36(3). Retrieved from: http://americannutritionassociation.org/newsletter/kombucha-tea.

Steinkraus, K., Shapiro, K., Hotchkiss, J., Mortlock, R, (1996). Examinations on Antibiotic Activity of Tea Fungus/Kombucha Beverage. Acta Biotechnologica. 16(3), 199-205.

Must-See Movies for Baby Boomers

Living in L.A. I'm surrounded by aspiring actors, actresses and screenwriters. But who doesn't like huddling with their popcorn or veggie chips in front of a good flick? So, I took to the streets of Hollywood to find out what films Baby Boomers most recommend. Of the 55 individuals born between the years 1946 and 1964, here were the most mentioned movies: 

1. The Graduate (1967)
2. The Godfather I & II (1972/1974)
3. A Clockwork Orange (1971)
4. Jaws (1975)
5. Easy Rider (1969)
6. Annie Hall (1977)
7. Kramer vs Kramer (1979)
8. Butch Cassidy and the Sundance Kid (1969)
9. Grease (1978)
10. Psycho (1960)


For the four individuals who looked younger than their birth year, their movies deserve an honorable mention:

1. Yankee Doodle Dandy (1942)
2. Casablanca (1942)
3. It's a Wonderful Life (1946)
4. She wore a Yellow Ribbon (1949)

Which have you seen and what did you think? 

What would you add to the list? 

Are Your Food Choices Causing Premature Aging?

Your colleague follows a Paleo Diet. Your boss is gluten-free. Your sister swears she turned lactose intolerant last week and your roommate is an acolyte of Michael Pollan. So who’s right? Maybe they all are.

In research published January of 2014 in Cell Metabolism, USC scientists Sean Curran and Shanshan Pang identified a collection of genes that allow an organism to adapt to different diets and showed that without the genes, even minor tweaks to diets can cause premature aging or death.

A genetic explanation for an organism’s dietary needs suggests that different individuals may be genetically predisposed to thrive on different diets and that now, in the age of gene sequencing, people might be able to identify which diet is best suited for them through a simple blood test.

“These studies have revealed that single gene mutations can alter the ability of an organism to utilize a specific diet. In humans, small differences in a person’s genetic makeup that change how well these genes function could explain why certain diets work for some but not others,” said Curran, corresponding author of the study and assistant professor with joint appointments in the USC Davis School of Gerontology, the USC Dornsife College of Letters, Arts and Sciences and the Keck School of Medicine of USC.

In their study, Curran and Pang identified a gene called “alh-6”, which delayed the effects of aging depending on what type of diet a worm was fed by protecting it against diet-induced mitochondrial defects.

“This gene is remarkably well-conserved from single-celled yeast all the way up to mammals, which suggests that what we have learned in the worm could translate to a better understanding of the factors that alter diet success in humans,” Curran said.

Future research will focus on identifying what contributes to the success or failure of various diets and whether these factors explain why specific diets don’t work for everyone. This could very well be the start of personalized dieting based on an individual’s genetic makeup, according to Curran. As he puts it; “We hope to uncover ways to enhance the use of any dietary program and perhaps even figure out ways of overriding the system(s) that prevent the use of one diet in certain individuals.”

Resource

Curran, S., Shanshan, P. (2014). Adaptive capacity to bacteria diet modulates aging in c. elegans. Cell Metabolism. 19(2), 221-231. 

Embracing Social Media: Best uses and how to avoid being scammed

Everyday more and more seniors are logging on to their computers, smart phones or tablets. Until recently email was the predominant utilization of technology among this crowd. However, a landmark study from The Pew Research Center conducted in 2012 showed one of three internet users now include use of social media and seven of ten seniors own a cell phone.

Why so popular? Social media is a great way to stay connected. Loved ones that live across the country, physical limitations or lack of transportation can contribute to social isolation which can lead to depression, fear and stress.

Technology and use of social media can keep users engaged, supported and informed. Social network sites are web-based services where users can create and post a public profile. You can also search profiles of other users. Once you locate another user from your search you have the option to add their content, like photos or videos, to your profile. In turn this creates an online community of people connecting with others of common interest. The most popular gatherings being Facebook, LinkedIn, Twitter, and blogs.

To enjoy all the benefits of joining the online community you will want to learn the basics of social media. Many local libraries and community centers offer computer classes and SeniorNet.org, a non-profit organization, has online learning resources as well. There are many books on the subject as well, though you could always ask a younger family member or friend. My niece and younger colleagues have taught me about Twitter and how to navigate my smart phone!

Although it is fun to connect with others on social media sights you will want to follow these safety tips from Microsoft: Read these tips to help protect yourself when you use social networks.

Use caution when you click links that you receive in messages from your friends on your social website. Treat links in messages on these sites as you would links in email messages. (For more information, see Approach links in email with caution) 

Limit how much detailed personal information you post about yourself. A common way that hackers break into financial or other accounts is by clicking the "Forgot your password?" link on the account login page. To break into your account, they search for the answers to your security questions, such as your birthday, home town, high school class, or mother's middle name. If the site allows, make up your own password questions, and don't draw them from material anyone could find with a quick search. For more information, see: 

▪ What was the name of your first pet?

▪ What is screen scraping?

▪ Take charge of your online reputation

Don't trust that a message is really from who it says it's from. Hackers can break into accounts and send messages that look like they're from your friends, but aren't. If you suspect that a message is fraudulent,
use an alternate method to contact your friend to find out. This includes invitations to join new social networks. For more information, see Scammers exploit Facebook friendships.

To avoid giving away email addresses of your friends, do not allow social networking services to scan your email address book. When you join a new social network, you might receive an offer to enter your email address and password to find out if your contacts are on the network. The site might use this information to send email messages to everyone in your contact list or even everyone you've ever sent an email message to with that email address. Social networking sites should explain that they're going to do this, but some do not.

Type the address of your social networking site directly into your browser or use your personal bookmarks. If you click a link to your site through email or another website, you might be entering your account name and password into a fake site where your personal information could be stolen. For more tips about how to avoid phishing scams, see Email and web scams: How to help protect yourself.

Be selective about who you accept as a friend on a social network. Identity thieves might create fake profiles in order to get information from you. Choose your social network carefully. Evaluate the site that you plan to use and make sure you understand the privacy policy. Find out if the site monitors content that people post. You will be providing personal information to this website, so use the same criteria that you would to select a site where you enter your credit card.

Assume that everything you put on a social networking site is permanent. Even if you can delete your account, anyone on the Internet can easily print photos or text or save images and videos to a computer. And always, think twice before you use social networking sites at work. For more information, see Be careful with social networking sites, especially at work.

Otherwise, happy tweeting, friend-ing, following, sharing and liking!  


Resources
Sunrise Senior Living: Using technology to Stay in Touch

Huffington Post: Senior Technology

Sixty And Me: Technology is the Door to a Better Life after 60

SeniorNet.Org: Founded in 1986; offers discounts on computer-related and other products and services; holds regional conferences for volunteers; and collaborates in research on older adults and technology. 


References
Leist, A. K. (2013). Social media use of older adults: A mini-review. Gerontology, 59, 378–384. doi: 10.1159/000346818 

Xie, B., Watkins, I., Golbeck, J., & Huang, M. (2012) Understanding and changing older adults' perceptions and learning of social media. Educational Gerontology, (38)4, 282-296. doi:10.1080/03601277.2010.544580 

Zickuhr, K., Madden, M. (2012). Older adults and internet use: For the first time, half of adults 
age 65 and older are online. Retrieved from  http://pewinternet.org/Reports/2012/Older-adults-and-internet-use.aspx

Author: Susan Polka RN, BSN, CCRN, is a registered nurse with over twenty years experience in health care. She has worked in long term care, community health, and acute care settings. She currently works as a clinical educator and assistant director of an inpatient nursing unit.

Food for Thought: Good Health Starts with Your Brain

We all want to keep our minds sharp as we age. Alzheimer's is a horrid disease that effects all aspects of life, but we tend to forget that our brains need exercise and proper nutrition just like the rest of us.

Take that spinach salad, that besides being good for your waistline, is literally food for thought as well, says the Healthy Aging Partnership, a coalition of 40 Puget Sound-area organizations dedicated to the health and well-being of older adults.

An estimated 4.5 million Americans have Alzheimer's disease as of 2013, the most common form of dementia, and that number is expected to grow as the first baby boomers begin to turn 65, according to the National Alzheimer's Association. Given the odds, it’s not surprising that Americans age 55 and older fear Alzheimer's more than other diseases, including cancer, according to a 2011 MetLife Foundation survey.

The good news is, "the lifestyle choices you make now can improve your brain health and lower your risk for dementia," says Dr. Jane Tornatore, family care consultant with the Alzheimer's Association, Western and Central Washington State Chapter. “Even a simple mental exercise like driving a different route home helps to create new brain pathways,” she says.

Here are some tips to get your on your way: 

Feed your brain: Eat a low-fat, low-cholesterol diet that is rich in antioxidants and vitamins E, C and B-12; folate; and omega-3 fatty acids. That translates to generous portions of dark-colored vegetables and fruits (including kale, spinach, broccoli, beets, red bell peppers, tomatoes and berries); cold-water fish (including halibut, mackerel and salmon); and nuts (including almonds, pecans and walnuts). 

Move your body: Physical exercise - even as little as a daily 30-minute walk - promotes blood flow to the brain. 

Exercise your brain: Mental exercises - reading, writing, games and puzzles - build up brain-cell reserves and improve connections. 

Check the numbers: Keep your weight, blood pressure, cholesterol and blood-sugar levels in check and within recommended ranges. 

Cut the bad fat: Foods high in saturated fat and cholesterol are associated with an increased risk of Alzheimer's. Use mono- and polyunsaturated fats, such as olive oil or coconut oil, and pick baked or grilled instead of fried. 

Socialize: Those who regularly interact with other people, particularly during activities that also involve mental and physical exercise, lower their risk of dementia. So join that book club, take that dance lesson or volunteer at your local charity. 

Protect your head: Head injuries have been linked to an increased risk for later Alzheimer's disease and other dementias as well. Remember safety first; so wear your seatbelt and put that helmet on. Making minor changes around the house may also prevent falls. 

Mind your meds: Check with your doctor if a new medication doesn't feel right or if you are concerned about the interaction of multiple medications. Make a system, like setting alarms or keeping them in a visible place, so you'll take them at the time they are prescribed. 

Break habit: Find your sense of adventure! Walk a different path, eat or brush your teeth using your non-dominant hand, seek out out types of food you've never tried. These seemingly minor things create new brain pathways, and the more you have the better.


Resources:
MetLife Foundation (2011). Retrieved from https://www.metlife.com/assets/cao/contributions/foundation/alzheimers-2011.pdf

National Alzheimer's Association (2013). Retrieved from http://www.alz.org/research/overview.asp

Love Well: Make this Valentines Day Different

Valentine’s Day is just around the corner.

To be perfectly honest, I still have to nail down the habit of writing “2014” and find myself stepping on a pine needle every now and again. I really don’t need a tantalizing box of fancy chocolates or a lavish meal to set me back on my New Year resolution.

So I began to wonder, how can I bring more meaning to a day that has become yet another Hallmark opportunity to show love, affection and commitment through expensive presents and flowers pried open to bloom in the dead of winter? I’m not the scrooge of Valentines Day and I’m happily married but like the holiday season, Valentines Day can bring up feelings of loneliness and abandonment.

Christmas tends to stir something in our better natures. From Good King Wenceslas, via Ebenezer Scrooge, Tiny Tim and a massive turkey, to this year's Christmas shelters offering hot meals and human company to thousands, charity and volunteering has long been wrapped up in the cultural norms of the festive season.

Why can’t that continue on into Valentines Day—the day reserved for showing others love. It feels good during the holidays when we buy a gift for a needy child or serve a holiday meal at a shelter. So why stop there? According to the 2013 Valentine’s Day Consumer Intentions and Actions Survey by the Retail Advertising and Marketing Association, the average annual Valentine’s Day spending reached $17.3 billion. That means, the average American spent $133.41 on candies, flowers, dinner, jewelry, etc.

Here are some alternative ways to share your affections with your loved one on Valentines day:

1. Have a Stay-cation. It’s almost like a vacation, but you stay close to home. Make dinner, try that new bottle of wine you’ve been eyeing at the super market, or visit your local park. With the money saved, donate it to a nonprofit. Here is a list of the 2013 top-rated nonprofits:

• FOCO Café (Feeding Our Community Ourselves), Fort Collins, CO. “This team is focused on providing access to healthy, delicious and sustainable food to all members of our community.”
•  Widbey Island Nourishes, Whidbey Island, WA. One of the volunteers says this program “…provides highly nutritious, ready-made meals at no cost to food insecure youth on South Whidbey Island. Meals are prepared with love by volunteers using high-quality ingredients, including produce from local farms and fruit gleaned from trees throughout the community.”

2. Rather than buying a bouquet of flowers, donate to a local community garden. Your donation will not only continue to give back for months to come, but also be enjoyed by many others.

3. While still setting aside the day to be with loved ones, take a group trip to a near by food pantry or homeless shelter. It might mean the world to an individual to have one hug on Valentines Day from a kind heart. 

4. Be a good neighbor. You may discover that a senior living near by needs a lift to the doctor or help getting groceries. In fact, here is one organization that matches drivers with senior riders: 

• Neighbor Ride, Columbia, MD. This 2013 top-rated organization connects people: “volunteers drive - seniors thrive.” One volunteer summed up the experience this way: “While helping others, I get to meet some wonderful people who often touch my life with joy.”

As the song goes, “Love is something, if you give it away you end up having more”.

Five Tips to a Retirement Fit to You

Whether retirement looks like beach lounging, golfing till the sun goes down, or volunteering at a local shelter, you have the freedom to do as your heart feels. You can even dramatically reduce your cost of living or improve your quality of life. But you want to make sure to pick a retirement spot that will continue to meet your needs as you age. Here are five tips for finding your ideal retirement spot:

1. Seek lower costs for living. If you can sell your large home house and move to a more easily and cost friendly home, you can use that influx of cash to help fund your retirement years. "If the cost of living is lower, it can certainly let your retirement nest egg last a little longer," says Scott Cole, a certified financial planner for Cole Financial Planning in Birmingham, Ala. "We do see people who had a lot of their investments tied up in their house, and they were able to liquidate that house, net a significant gain and then come and buy a pretty similar house, if not much nicer house, here [in Alabama], and then use the rest of that money for retirement income." Other options include renovating your current home to meet your needs as you age or finding a home that does allow for aging in place.

2. Look for great amenities. Think about how you want to spend your retirement years, and make sure your retirement spot has the resources for you to follow through with those. Look for pools, tennis courts, golf courses, parks, fitness centers, or other activities you would like to take part in. "If you want to be pursuing your education, you might be looking for a college or other learning venues," says Mary Languirand, author of "How to Age in Place: Planning for a Happy, Independent, and Financially Secure Retirement." "If there are travel options you want to pursue, you are going to need to be near an airport or a train station."

3. Health care accessibility is essential. Make sure any community you are considering has adequate medical facilities and doctors that are taking on new patients. If you have any ongoing medical condition, or predisposition for a specific illness that runs in the family, it may be useful to retire near medical professionals who specialize in treating it.

4. Calculate the impact taxes will take. Taxes vary considerably by state or county, and you can often reduce your costs considerably by moving to an area of low-tax. Take a look at state taxes on pensions, Social Security, income tax, property tax, sales tax, and any special tax perks available for senior citizens. However, consider that there may be less help available to senior citizens in low-tax areas so definitely do your research. "There are some services for senior citizens that might actually be better met in a higher-cost community," Languirand says. "In rural areas, it is not unusual to have no public transportation or the special transportation services that people with lower mobility require."

5. If desired, aim to be in close proximity of family and friends. Family and friends can enrich retirement years and provide significant (and often free) help when needed. "If somebody has lived in the same place their whole life and that's where their social network is and where the people they depend on are, then it's much harder to pick up and build a new network of support where you don't know anybody and you have to start from scratch," says Cynthia Conger, president of Conger Wealth Management in Little Rock, Ark. "Rather than being able to depend upon a support network of people you know, you might now have to pay for services that might have been done by people who were friends. You might end up paying more." If you do move to a new community, you will need to create a new circle of friends. "An activity like golf or bridge will get [you] into another social network," Conger says.

Above all, retirement is unique to everyone. If that means going into the office one day a week, traveling around the world, mentoring newbies in your field or laying on a beach without a care, then that is your "retirement". 

D-Power Giveaway!

For the month of love, February, I'd like to take the opportunity to thank you all 

for supporting Healthy Now and Later with a free giveaway!

Often called the “Bone Vitamin” or "Sunshine Vitamin", Vitamin D3 is created from sunlight and cholesterol in the skin (Norman, 2008). It can also be absorbed through foods such as eggs, cheese, beef liver and fortified milk. For various reasons, more and more people are no longer able to obtain the necessary amounts (Carter, 2009). These reasons include: living in a geographical area in which there is often little sunlight available, using SPF products to protect against the negative effects of too much sunlight, being stuck indoors during the majority of sunlight hours, diagnosis of various medical conditions that inhibit absorption, among other. 

Although some foods are now being artificially enhanced with Vitamin D, there are not enough of them to provide all we need.A few years ago, Vitamin D was thought to do nothing more than allow calcium and prosperous to be absorbed for good bone health. New research however has found that vitamin D may play a role in the health of our digestive track, immune system, weight, respiratory system, and circulation (see below resources and references).

Dr. Sarfraz Zaidi, the director of the Jamila Diabetes and Endocrine Medical Center in Thousand Oaks, California, frequently sees cases of low vitamin D. “Most of us don't get enough sun exposure. Often our jobs and lifestyle forces us to stay indoors,” he says. “Even when we do go out in the sun, we make sure to put a healthy layer of sun-screen which blocks the synthesis of vitamin D in our skin. Even most makeup now contains sun-screen.”

​Vitamin D Deficiency
Symptoms of bone pain and muscle weakness can mean you have a Vitamin D deficiency.
However, for many people, the symptoms are subtle and often go unchecked. Low blood levels of the Vitamin have been associated with the following:

• Increased risk of death from cardiovascular disease
• Cognitive impairment in older adults
• Severe asthma in children
• Multiple Sclerosis
• High blood pressure
• Unstable glucose levels

                                   ENTER NOW!   

How to get Vitamin D?

Many doctors, include Dr. Zaidi, are now recommending a sublingual route of vitamin D for maximum absorption. Why? Because sublingual, or under the tongue, absorption takes vitamin D directly into the systemic circulation, just like vitamin D that is absorbed from the skin. In contrast vitamin D from pills is absorbed into from the intestines, which takes it to the liver first before entering into the systemic circulation. This not only delays the benefits, but actually allows both the intestine and the liver the opportunity to discard the vitamin before ever reaching circulation. This becomes even more important in people who have problems with digestion, take medications that can interfere with the intestinal absorption of vitamin D and people with any sort of stomach surgery.

William M. Deihl of Mayor Pharmaceutical Laboratories Inc. in Phoenix, says sublingual vitamin products should especially appeal to the estimated 80 million Americans with intestinal problems, swallowing problems or whose ability to absorb nutrients has been reduced by gastric bypass surgery.


The Giveaway
I had the pleasure of speaking with Nikisha Bond, founder of Jackson Bond Enterprise and TEN Spray Vitamins. TEN's philosophy is simple: “make spray vitamins that people need and make them with the highest quality ingredients.” Starting February 3rd bottle of her top selling vitamin spray for FREE here on Healthy Now and Later. Enter now by CLICKING HERE or visit TEN Spray Vitamins website and social media sources to find out more about their products.

Website: http://www.sprayvitaminswithten.com/

Facebook: https://www.facebook.com/SprayVitaminswithTEN

Twitter: https://twitter.com/TENSpray



References:
Carter, G.D. (2009). 25-hydroxyvitamin D assays: the quest for accuracy. Clin Chem 55,1300-1302.

Holick M.F., (2004). Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis." Am J Clin Nutr. 79(3), 362-371.

Manson JE, Bassuk SS, Lee IM, et al, (2012). The VITamin D and OmegA-3 TriaL (VITAL):
rationale and design of a large randomized controlled trial of vitamin D and marine omega-3 fatty acid supplements for the primary prevention of cancer and cardiovascular disease. Contemporary Clinical Trials. 33(1), 159-171.

Normal, A., (2008). From vitamin D to hormone D: fundamentals of the vitamin D endocrine system essential for good health. Am J Clin Nutr 88(2), 491S-499S.

Woolcott CG, Wilkens LR, Nomura AM, et al, (2010). Plasma 25-hydroxyvitamin D levels and the risk of colorectal cancer: the multiethnic cohort study. Cancer Epidemiology, Biomarkers & Prevention. 19(1),130-134.