Healthy Sweeteners: 4 Low Glycemic Options and How to Incorporate Them
We could write an ode to sugar and all the delicious desserts, candies, and yummy drinks but it’s safe to say we should all be cutting back on our sugar consumption. The World Health Organization (WHO) recommends adults should not have more than 5% of their daily energy intake from sugar. Adults, however, are eating more sugar than decades past due to the introduction of processed foods and artificial sweeteners in our diet.
In order to make the transition a little smoother, you can start using low glycemic sweeteners instead of traditional sugar. The glycemic index (GI) is the measurement of how fast a food causes blood sugar levels to rise.
1. Stevia
GI 0
Stevia is a popular alternative for those with blood sugar issues because the GI is zero. Purified from stevia leaf extract, this sweetener can replace sugar in most recipes.
2. Agave
GI 17
Coming from the same place as tequila, the syrup of the agave cactus is also vegan. Agave nectar dissolves easily so it’s good for sweetening drinks like iced tea. You can also use dark agave nectar as a topping for pancakes.
3. Coconut Palm Sugar
GI 50
Harvested from the sap of the coconut palm, this sweetener tastes similar to brown sugar and works perfect as an alternative when baking.
4. Honey
GI 58
Because the GI value for honey is slightly lower than table sugar (60) and more nutrient rich, it’s an excellent way to sweeten desserts. Honey also melts nicely into your morning cup of coffee.
Seniors in particular might have additional nutritional needs but reducing sugar is a great way to maintain cognitive health and improve cholesterol levels, especially those with type 2 diabetes.
Fun and Active: 7 Outdoor Games to Boost Morale This Summer
It’s not all fun and games, engaging in physical activity outside also provides a slew of health benefits for seniors. In fact, almost 8% of deaths in adults over 70 are attributed to physical inactivity alone. Outdoor games with friends, family and loved ones offer social aspects for your mental health, keep you out of the vitamin D deficiency zone, and nurture a sharp mind with score keeping. The benefits of physical activity for older adults is also important because it keeps you strong for daily activities in your home. This summer, team up your mental and physical health and engage in these fun outdoor games:
1. Cornhole
In this lawn game, also known as bean bag toss, players take turns throwing corn kernel-filled bags at a raised platform with a hole at the far end for points. The game was invented in the 14th century in what we now know as Germany.
2. Marco Polo
Essentially the same game as Blind Man’s Bluff but in water, Marco Polo emerged around 1965 in America. One player is chosen as “it” and closes their eyes, trying to tag the other players to be “it” next by calling: “Marco!” The other players call out: “Polo!” to direct the “it” player by their voice.
3. Croquet
This lawn game involves hitting wooden or plastic balls with a light-weight mallet through hoops or wickets for points. A version of the sport was first believed to be played in 13th century France by peasants, with the Scotts later creating golf out of it and the Irish turning it into what we now know as croquet.
4. Horseshoes
Played by two people, players alternately toss horseshoes at stakes in the ground about 40 feet away. Originating from the game of quoits, Roman officers played it as early as the 1st century and the game wasn’t introduced to North America until colonial times by English settlers.
5. Bocce Ball
Bocce ball is actually an ancient game steeped in Egyptian and Roman history. The game is played with two teams, eight larger balls and one smaller target ball with an objective to toss the large balls closest to the target ball. Players strategically knock their opponent’s balls away from the target ball each turn.
6. Miniature Golf
Mini golf, or putt-putt, is an offshoot of golf that only focuses on putting but on a mini version of its parent game. Players win by having the lowest score, which ultimately the least amount of putts it took through the obstacles to get to the hole. Origins of mini golf can be traced back to Scotland in the 1820s for female golfers.
7. Scavenger Hunt
A great outdoor game, scavenger hunts (or treasure hunts) have a prepared list or clues defining specific items or actions for the players to collect or complete. The concept evolved from ancient folk games but a gossip columnist popularized the game with the New York elite in the early 1930s.
Quick and Easy Summertime Appetizer: Traditional Bruschetta in Just 20 Minutes
We typically think of bruschetta as the delicious tomato topping on toasted baguette, but the Italian term refers to the grilled bread itself, rubbed with garlic and olive oil. Originating during Ancient Rome, olive growers would taste test their freshly pressed olive oil with grilled bread. In time, the toasts would be topped with meats, spreads and what the Americans mistakenly refer to as bruschetta. Regardless, the tomato topping is a great summertime dish because it is easy to make fast and the ingredients are simple.
Ingredients:
4 tbsp. olive oil
2 cloves thinly sliced garlic for tomatoes
1 whole clove garlic for toasts, cut in half
4 large, diced tomatoes
¼ c thinly sliced or shredded basil
2 tbsp. balsamic vinegar
1 tsp. coarse kosher or sea salt
1 pinch crushed red pepper flakes (optional)
1 baguette, sliced and toasted
Directions:
Heat garlic and olive oil in a small skillet over medium heat until lightly golden, about 2-3 minutes. Let cool.
In a large bowl, mix tomatoes, basil, balsamic vinegar, and spices. Toss in the garlic and oil from the skillet. Let marinate together at room temperature for 15 minutes.
While tomatoes marinate, lightly toast slices of a baguette, rub with open end of garlic cloves and olive oil to taste.
Movie Night Recommendations Seniors Will Love: Classics and Hidden Gems
In the mood for a good movie? Summertime is when big blockbuster movies are typically released but this year, try having a movie night at home instead. Gather your closest friends, family or the entire community and create a movie night experience all your own. This is an excellent time to pop some popcorn, make some iced tea and curl up under a lightweight blanket. So, sit back, relax, and enjoy these 15 at-home movie recommendations for your viewing pleasure.
Casablanca
1942 Drama, Rated PG
A classic through and through, this movie tops most must-see lists and is a great option for summer movie night. This complicated love story set during World War II in Casablanca, Africa stars Humphrey Bogart as Rick Blaine the nightclub owner and his old flame Ilsa played by Ingrid Bergman. Drama ensues as Ilsa asks Rick for help to get out of the country. The film has a 95% Audience Score on Rotten Tomatoesand only improves with age.
The Magnificent Seven
1960 Western, Unrated
A Mexican village in the Wild West is in danger of a band of outlaws so the townspeople hire seven American gunslingers to protect them. Starring Steve McQueen and Yul Brynner in a classic good guy versus bad guys western, this film was directed by John Sturges. It was also selected for preservation in the U.S. National Film Registry by the Library of Congress as being culturally, historically, and aesthetically significant. 87% Audience Score.
The Sound of Music
1965 Musical, Rated G
This classic musical is great for movie-watchers of all ages, especially grandchildren. Based on the real-life story of the Von Trapp Family singers, Julie Andrews plays an Austrian governess to a family of seven children and a widowed naval captain. Their love for music and family brings them all together. 91% Audience Score.
Jaws
1975 Thriller, Rated PG
From the genius of Steven Spielberg, this not-so-scary film (scary for 1975, however) starring Roy Scheider and Richard Dreyfuss is about a giant man-eating shark. The town fears a loss of tourist revenue after a woman is killed by the shark, so a scientist and a ship captain offer to help, resulting in an epic battle of man versus nature. The movie became a benchmark for blockbuster thrillers and is still considered a classic today. 90% Audience Score.
All the President’s Men
1976 Drama, Rated PG
Starring Dustin Hoffman and Robert Redford, the film explores the meaning of free press and what happens to unchecked power. In this dramatic film the two cub reporters unravel the Watergate scandal of 1972 with the help of a mysterious source. 92% Audience Score.
On Golden Pond
1981 Comedy Drama, Rated PG
Starring Katharine Hepburn and Henry Fonda, this film explores the twilight years of marriage and the value of family. A moody, retired professor and his wife vacation every summer on the shores of Golden Pond in New England. This summer, things are different as their grown daughter (Jane Fonda) visits with her new fiancée and his son. 87% Audience Score.
Top Gun
1986 Action, Rated PG
Featuring notable action star Tom Cruise as a hot shot Navy pilot in training, this film has memorable aerial flying footage, Naval Fighter Weapons School shenanigans and a rival top fighter pilot, Iceman (Val Kilmer). The men are also fighting for the heart of their beautiful flight instructor played by Kelly McGillis. 83% Audience Score.
Hunt for the Red October
1990 Thriller, Rated PG
Starring Sean Connery (of James Bond fame), this movie is based on Tom Clancy’s book. It follows a Soviet submarine captain played by Connery as he ignores orders and heads for the U.S. Ready for war, an American sub detects it and CIA agent Jack Ryan (Alec Baldwin) must save the day. This thriller has an Audience Score of 88%.
Grumpy Old Men
1993 Comedy, Rated PG-13
Starring Jack Lemmon, Walter Matthau and Ann-Margret, the comedic chemistry in this movie is still revered today. The story is based around a lifelong feud between two neighbors who are childhood friends turned rivals, which gets worse when a woman moves across the street, providing a love interest for both. The film emphasizes how important it is to stay active both mentally and physically when you get older, making new friends and new memories. 74% Audience Score.
Toy Story
1995 Comedy Adventure, Rated G
This movie has a great background story because it got film buffs excited about animation again. Narrated by Tom Hanks, we follow the lives and adventures of a boy’s set of toys. A cowboy doll played by Hanks is threatened by a new Buzz Lightyear toy (Tim Allen) when the boy’s family moves to a new house. Tragedy strikes and the toys must work together to help the boy. Audience Score is 92%.
Walk the Line
2005 History Drama, Rated PG-13
This award-winning film is based on the life of the music legend Johnny Cash (portrayed by Joaquin Phoenix), his rise to fame and meeting the love of his life, singer June Carter (Reese Witherspoon). Cash’s hard lifestyle threatens to keep them apart and ruin his career. 90% Audience Score.
Gran Torino
2008 Drama, Rated R
A cranky, retired auto worker and Korean War vet (Clint Eastwood of Dirty Harry fame) sets out to reform his neighborhood, standing up to gangbangers who try to force a local teen to steal his car. Through his prized possession, a 1972 Gran Torino, the two develop an unlikely friendship and Eastwood’s character learns some hard life lessons. Also directed by Eastwood, this film has a 90% Audience Score.
UP
2009 Family Comedy, Rated PG
Yet another family-friendly film, Pixar’s visuals shine in this adventure. A 78-year-old balloon salesman (Ed Asner) is about to go on his lifelong dream adventure by attaching thousands of balloons to his house and sailing to the South American wilderness. Until he discovers a stowaway! For all ages, this movie has a 90% Audience Sore.
The War with Grandpa
2020 Comedy, Rated PG
Chuckle through the entire movie as a grandfather moves in with a boy’s family, taking over his bedroom. Prank after prank, the boy plots to get his room back but Grandpa stands his ground. Starring Robert De Niro, Uma Thurman and Oakes Fegley as the boy, this movie has an 85% Audience Score.
Queen Bees
2021 Romantic Comedy, Rated PG-13
Just released in select theaters, on digital and on demand, this modern romantic comedy stars Ellen Burstyn and James Caan. Helen (played by Burstyn) moves into a retirement community and is welcomed by a band of mean bullies and an exclusive bridge club, but as time goes on, she develops a romance with a newcomer played by Caan. This fun takes on a rom com holds an 89% Audience Score.
Surviving the Heat: Essential Information, Hydrtion and Cooling Tips
In the end of L. Frank Baum’s The Wonderful Wizard of Oz, Dorothy and her traveling companions discover they already have what they thought they lacked. The same could be said about preparing for heat in the summer. According to the Center for Disease Control (CDC), people 65 years and older are more prone to heat-related issues. Knowing how to watch for heat stroke, following the weather reports and making sure you have the tools to keep cool like water and airflow are the best ways to prepare for the heat this summer.
Stay Informed
Being informed is arguably one of the most important ways to beat the heat. Knowing a heat wave is coming by following the news will get you in the mindset to drink enough fluids and stay cool. Remember, seniors are typically sensitive to heat because they have medications that disrupt temperature regulation, are sensitive to extreme temperatures and might have chronic medical conditions that change the body temperature. Make sure you or your loved ones discuss these factors with your doctor, so you are as knowledgeable as possible about what to do when the heat strikes.
Drink Water
As the saying goes: if you feel thirsty, you are already dehydrated. It is better to make a habit of drinking more water than usual during the hotter months. You can also reduce the amount of sugar, alcohol, and caffeine you drink because they can cause you to lose more body fluid. But remember, if your doctor limits the number of fluids you can consume, make sure you or your loved ones find out what the safe amount is when it is hot.
Cool Air
You will want to use your air conditioner during the summer months to make sure you stay cool. Other ways to stay cool are using ceiling and portable fans to circulate air, closing your curtains or blinds during the hottest times of the day to block out the hot sun, and taking cooler baths or showers. Also, be sure to plan your outdoor activities in the early mornings before the sun rises and choose less-strenuous movements.
While there is no place like home, if you do not have access to an air conditioner, be sure to go to community facilities with cool spaces like movie theaters and shopping malls. Remember, sometimes it is not always about the outside temperature, it is how your body is regulating the heat.
If you experience warning signs of heat stroke such as a high body temperature of 103० or higher, hot, or red skin, fast or racing pulse, confusion, headache, and fainting — contact your doctor or loved ones right away.
The great thing about nuts is they are easy, healthy and taste great. Known for being high in fat, they also have a lot of health benefits and can be included in many meals. Nuts are full of protein, antioxidants, fiber and help lower cholesterol. In a recent study, researchers found eating more than 10 grams of nuts a day improved mental functioning, cognitive reasoning, and memory. Here are 10 common nuts and ways to eat them:
Almonds – Low in calories, carbs and have anti-inflammatory properties. These nuts make an excellent alternative to peanut butter as well.
Brazil Nuts – Large and in charge, these nuts are also high in selenium, which plays a key role in your metabolism.
Cashews – More carbs and fat but they are high in protein and have a rich taste. They also promote eye health.
Hazelnuts – Hazelnuts and chocolate go together well, especially dark chocolate. They also help reduce low-density lipoproteins (LDL) cholesterol.
Macadamia Nuts – Low in carbs and are a famous highlight in cookies.
Pecans – These guys make great pies but also have almost three grams of fiber per serving.
Pine Nuts – Famous for pesto and as a salad topper, they increase your energy levels because of how much protein they contain.
Pistachios – Pistachio ice cream is a summer favorite, but these pricy nuts are very high in calcium, even more than the recommended amount for older adults.
Walnuts – Excellent source of omega-3 fatty acids and are high in protein.
Peanuts – Peanuts are technically a legume but are often considered nuts so it is safe to add them to the list. They make an excellent butter and somehow taste even better at a sporting event.
Rosemary and Cayenne Toasted Almonds
This sweet and spicy recipe is great for all seasons and easy to prepare.
Ingredients:
2 c almonds
1 ½ tsp butter (plant-based OK)
1 ½ tsp brown sugar
½ tsp salt (use ¼ tsp if you are watching your sodium intake)
¼ tsp cayenne pepper (red pepper OK)
1 tbsp finely chopped rosemary
Directions:
Preheat oven to 350 degrees. Spread almonds evenly on a baking sheet and bake for 10 minutes.
In a medium saucepan, melt butter on medium heat until sizzling. Remove from heat and stir in rosemary, sugar, and spices.
Add toasted almonds directly to the mixture in the pan and toss evenly.
Let cool and enjoy!
Nuts are a staple in every healthy person’s diet. If you have not already incorporated them, try adding a little bit to your diet this week. They are typically praised for brain health and a quick snack but they’re even more beneficial for older adults. The best thing about them is that they can be stored at room temperature and are easy to access!
Protect Your Skin: 3 Common Types of Skin Cancer and How to Detect Them This Summer
Summer is a great time to take more walks, garden and enjoy a dip in the pool but it’s also a time when seniors need to stay mindful of their sun exposure. Older adults might already make sunblock, hats and long sleeves a priority because they know skin becomes more vulnerable as they age but they also need to be on the watch for signs of skin cancer. It’s actually the most common type of cancer in both the United States and Canada.
According to the Skin Cancer Foundation, people who use sunscreen with an SPF of 15 or higher daily show 24% less skin aging than those who don’t. Not only does sunblock help protect the skin from UV rays, it can also help prevent the development of skin cancer. It’s just as important to use sun protection as it is to recognize a skin abnormality, whether it’s malignant or benign. Here are the three (3) most common types of skin cancer and what to look for:
1. Basal Cell Carcinoma (BCC)
This is the most common type of skin cancer. Typically shows up in the neck or face and in both fair and darker skin tones. Signs to look for:
Pearly or waxy bump
Flat, flesh-toned or brown scar-like lesion
Bleeding or scabbing sore that heals, then returns
2. Squamous Cell Carcinoma (SCC)
This is the second most common type of skin cancer. Occurs on face, ears and hands. Can grow deep, causing damage or disfigurement. Also can develop from precancerous growths. Signs to look for:
Firm, red nodule
Flat lesion with a scaly, crusty surface
3. Melanoma
Considered the most serious type because it spreads. Can develop anywhere, even on an existing mole. Appears on the face, trunk on men and lower legs on women. Signs to look for:
Large, brownish spot with dark speckles
Mole that changes in color, size, feel or bleeds
Small lesion with irregular borders and sections that are red, pink, white, blue or black
Painful lesion that itches or burns
There are other less-common types of skin cancer such as Kaposi Sarcoma, Merkel Cell Carcinoma and Sebaceous Gland Carcinoma.
For melanoma specifically, know your ABCs for early detection.
Because older adults can’t always do a thorough check of their bodies, it’s best to have your doctor regularly look for signs of skin cancer. If you see something that looks like a new growth, a sore that won’t heal or a change in an existing mole, make an appointment right away.
In the meantime, you can still enjoy all that summer has to offer with plenty of sunblock, hats, seeking shade and wearing long sleeves.
The Healing Power of Pets: 9 Health Benefits for Seniors
The value that a pet can have to anyone, let alone a senior are endless. They bring both love and companionship to their owners, two things that adults very much need as they age. All of our communities are pet friendly making a Hawthorn community a great fit for any animal lover. Here are 9 health benefits a pet can bring for the senior in life.
Protecting Seniors: 5 Fraud Prevention Tips to Avoid Scams and Thefts
Older adults often fall prey to savvy criminals that build trust and confidence in schemes that involve romance, sweepstakes, tech support and government impersonations, among others. Each year, the elderly population racks up more than $3 billion in losses annually, according to the Federal Bureau of Investigation (FBI).
1. Do Not Call List
Place yourself on the National Do Not Call Registry, which gives you a choice about whether to receive telemarketing calls and how to report unwanted calls.
2. Sense of Urgency
Resist the pressure to act immediately because scammers often use this as a tactic to lure victims to spring into action. It is best to call a family member, or even the police, if you feel as if you or your life is in danger.
3. Beware of Technology
Technology such as email and social media help seniors stay in contact with loved ones, but it is also how you can be attacked. Be sure all malware software is up to date for computer viruses, make sure your passwords are secure and encrypted, and be wary of distant or estranged relatives and friends who appear suddenly.
3. Personal Questions
Never share personally identifiable information such as bank account numbers, social security numbers, security questions or passwords with anyone except your care manager or power of attorney.
4. Monitor Your Money
Lastly, keep a close watch on all your bank accounts to keep an eye on any suspicious activity. You will also want to monitor your credit report for any new credit cards and loans that you did not authorize.
Staying ahead of the issue will help prevent fraudulent attacks. Remember, if you question the legitimacy of the request or transaction, be sure to contact your loved ones or the local police to report it.
While Grandparent’s Day does not hit our calendars until September, we are celebrating grandparents a little earlier now that more facilities are allowing visitors. Figuring out things to do with your grandchildren can be hard if you have not seen them in a while, they have grown into new hobbies or they seemingly get bored easily.
Here are 10 things you can do with your grandkids this spring:
1. Play Cards
Card games are fun, low-tech ways to play with your grandkids at any age. There’s UNO, Go Fish and even Poker and Pinochle for the more mature kids.
2. Genealogy
Admittedly, this is for an older grandchild but logging into a platform together, discovering your history and looking at photos of ancestors really puts the new generation into perspective.
3. Exercise
Going on a walk together is virtually for all ages. This is a great way to enjoy the outdoors, catch some vitamin D and catch up with conversation.
4. Read a Book
Picture books are good for the younger ones and chapter books are great for the older kids. Listening to an audio book is also a good way to entertain everyone for a few hours.
5. Color Together
Kids and adults alike enjoy coloring, especially with adult coloring books readily available today. Little kids can use washable crayons while the big kids can use fine-tip markers.
Pro tip: This is also a great way to stay occupied while listening to an audiobook!
6. Make a Snack
Build an afternoon around making and eating a special snack together, such as pizza, sub sandwiches, or s’mores.
7. Watch a Movie
The little kids can share their favorite movie and the big kids (and grandparents) can share theirs.
Pro tip: This is a great time to eat the special snack you made together!
8. Write Letters
Go analog and write letters to close family and friends together. You can have the kids practice penmanship and get creative with stickers.
9. Plant a Garden
This can work for those with space outside or container gardens. Getting the kids involved in a small herb or vegetable garden can teach them more about where their food comes from and how the growing process works.
10. Facetime a Loved One
Call a distant aunt, brother, or cousins for a fun video chat together. Your loved ones will enjoy hearing from you all at the same time.
Fast changes in technology and cultural differences can drive a wedge between grandparents and grandchildren but if you continue to create new memories together in-person, the divide gets smaller. We wish all grandparents a happy and healthy spring while hanging out with their grandchildren again!
