God Grant Me...A Hole in my Bucket

It was a cold, gray, Friday morning and I was in that fuzzy space between asleep and alert. When my mind at last came into focus, I was staring at the same perfect perfume bottles on my dresser top that greeted me each morning, poised and ready to spritz. For some reason this morning, I was arrived at the glaring realization, that time was a-wasting' and it had been a long time since I had checked anything off from that ongoing “Bucket List” that so many of us have rolling around in our heads.

Now, I know I've been blessed to have been able to do many things that others may still have on their list, such as living in Hawaii, climbing to the top of the Tower of Pisa as well as to the top of the Statue of Liberty, 6 months pregnant even, (later part of that one, not on my list!). I've attended a concert at The Prince's Palace in Monte Carlo, and even got to shake hands with Rosa Parks long enough to express my heartfelt appreciation for her courage on behalf of the whole human race, but what had I really done lately? The sad answer that frigid Friday hit me like a cold shower, nada, zero, nothing.

Where had my plans derailed? When did I fall off the track? All I was doing was living my life and skating through each stage as it came along, daughter, sister, friend, wife, mother, teacher, etc., but what happened to that list I put together all those years, -back in the day, ago? When will I ever be able to walk down that runway to “Here She Comes, Miss. America” if things keep going in this direction?! Which of course they must, or my name is Benjamin Buttons!!! It was then that the answer came to me in the words of a song that I loved & sang as a child, what if there was “a hole in my bucket, Dear Liza?”

Just imagine, Miss America falls out and is replaced by the joy of taking an out-of-work friend shopping at a resale shop, and paying for her interview outfit. Scaling Mount Olympus (as my globetrotter son has done) along with being on T.V. show aired around the world, (like my famous daughter) both fall out, and in goes giving a child the gift of music by patiently running flashcards of notes with her at lesson every week until she knows them cold, so she can now play her favorite song, The Can-Can. Now that's a real good one! At this realization, I feel true exhilaration, I haven't been slacking off after all! With the new hole in my bucket, I have the freedom to let go of some the things from my list that I no longer desire and replace them with those that I do, and can realistically accomplish at this stage in my life. A funny thing is, when I was younger, most things on my list had to do with what I wanted for myself or what others could do for me. Now, it seems it's more about what I want for others and what I can do for them.

One last thought, about those same perfect perfume bottles, it's now on my list to use them daily. My new mantra; Making the world a sweeter place for everyone I meet, one spritz at a time.

By: Carol Hengel 

Carol is the proud mother of Leah Korkis. Carol received her undergraduate from Western Michigan University in Music Therapy and Music Education and later her Masters Degree in Special Education. Carol continues to enjoy her teaching career as a Private Music and Special Education Teacher. In her free time, she loves playing her cello in a variety of groups including local theater productions, as well as traveling, book club, cooking, playing tennis hiking and biking. 

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".