Smart Senior

Senior to Senior: Grills, Cookouts, and Picnics

Does anyone cook during the long hot days of summer? Grills, cookouts, and picnics are half the fun and half the work of traditional meal planning. The best part is that outdoor cooking is a guy thing, so you are off the hook for a few months, or not. The trouble is that guys tend to be a bit lax about the rules that govern food safety. We are not talking about professional food handlers here, but about husbands, sons, and hosts of neighborhood barbecues. Changing the venue does not mean changing the rules. While your favorite chef fires up the grill you will be busy behind the scenes. In your venue you can be sure that the rules about clean hands and clean surfaces are in effect. Rules like using different cutting boards for chopping vegetables and preparing raw meats and poultry. The biggie, and this is really important, is to wrest that platter that held the raw meats away from your chef before he can use it again. The other biggie, and one that guys don’t seem to think is necessary, is the importance of using a meat thermometer. Meat and poultry brown quickly on the grill, but that doesn’t mean that the internal temperature is anywhere near what it should be. Serve food immediately. Bacteria grows quickly so all perishables should be consumed within two hours; one hour if you are eating outside and the temperature is over 90 degrees. More than 48 million people a year become sick from contaminated food. Food that has been left out too long should be discarded. This generally isn’t a problem if you are eating at home, but picnics are another matter. The lack of adequate refrigeration and possibly running water, can be problematic. Take advantage of coolers and insulated thermal units, and bring sanitizers from home. In a nutshell: Clean: clean hands and clean surfaces Separate: keep raw meats and vegetables separate Cook: Use a meat thermometer to be sure Chill: Do not leave perishable foods out too long. The “rules” are simple enough that you should be able to enjoy outdoor cooking all summer long.

Senior to Senior: Walking Safely

Now that you have developed the “walking habit” you have joined a pretty elite group. You may have reached the point where you feel guilty if something or someone makes you miss a day. This is a good thing; it means that you are taking your health and well-being seriously. You’ve made a big commitment and you have every right to be proud of yourself. We’ve stressed self-motivation and technique already, but now it is time to touch on something else; personal safety. You may want to expand your route to three blocks instead of two, or to include a cul-de-sac or a neighborhood park. This means you will be getting further and further from home. Don’t forget to factor your sense of direction into the equation. You always want to know where you are and how to get back home. If you are “directionally challenged” (we’ve talked about this before, and it doesn’t have anything to do with your age), but if asking for directions makes you feel “old” or “foolish”, you might want to have a GPS Tracker on your person. If your skills don’t extend that far, ask someone to walk with you until you recognize all of the landmarks. Tell a family member or friend that you are going for your walk and where you are going. Wear a little fanny pack with your name, address, and contact information in it. Carry a cell phone and/or a medic alert bracelet and don’t be afraid to use them. There is always the possibility of a twisted ankle or heaven forbid, an episode of chest pain. Dress in comfortable bright colored clothing. This is not the time for gray sweats. You want to be seen. A bright orange vest with reflectors may not be a fashion statement but everyone will see you. Safety first. Walk during the day and chose highly traveled areas. Sidewalks or designated walking paths are the preferred places to walk. If you use headphones keep the volume down so you can hear what is going on around you. Be alert, be safe, and keep on walking.

Senior to Senior: Mindful Knitting

My mother could knit the most beautiful Norwegian ski sweaters you’ve ever seen, me not so much. The last thing I remember knitting was a long green scarf when helping out our Girl Scout leader. I know enough about knitting to know that a real craftswoman can turn out unbelievably even stitches, and without even looking down at her hands, but that isn’t enough. I wasn’t terribly surprised when I read a newspaper article about a major corporation suggesting that their employees take up “mindful knitting” to help them relax. Who knew, maybe our mothers and grandmothers were on to something, besides adding sweaters and mittens to our wardrobes. The focus of knitting used to be to produce sweaters, scarves, booties and blankets, but now knitting is being taught as a way to meditate. Knitting, they say, can lower your blood pressure and improve your mental health. When you doing something by rote whether it be knitting, coloring or scrapbooking, the mind can relax. If they had told me that knitting was the new yoga way back when, I might have looked at it differently. Instead of fuming over dropped stitches I could have viewed the repetitive motion and the soothing click of the needles as a subtle meditative technique. The upside is you don’t have to go to a yoga studio to achieve this inner peace; you can knit any time and any place. Its not about what you make that is important. Paying attention to each stitch and the rhythmic pace of doing the same thing over and over can be soothing. Hobbies that require mindful, solitary activity such as knitting can help break the stress cycle. Knit simply for the sake of knitting. You can be creative but if knitting the same scarf over and over works for you, that is fine too. Go ahead and use different colors and different yarns if variety is important to you, and if one of those pieces becomes a thing of beauty, you can give it as a gift. Don’t roll your eyes if a boss or a friend hints that “mindful knitting” might be good for you.

Senior to Senior: Mindful Knitting

My mother could knit the most beautiful Norwegian ski sweaters you’ve ever seen, me not so much. The last thing I remember knitting was a long green scarf when helping out our Girl Scout leader. I know enough about knitting to know that a real craftswoman can turn out unbelievably even stitches, and without even looking down at her hands, but that isn’t enough. I wasn’t terribly surprised when I read a newspaper article about a major corporation suggesting that their employees take up “mindful knitting” to help them relax. Who knew, maybe our mothers and grandmothers were on to something, besides adding sweaters and mittens to our wardrobes. The focus of knitting used to be to produce sweaters, scarves, booties and blankets, but now knitting is being taught as a way to meditate. Knitting, they say, can lower your blood pressure and improve your mental health. When you doing something by rote whether it be knitting, coloring or scrapbooking, the mind can relax. If they had told me that knitting was the new yoga way back when, I might have looked at it differently. Instead of fuming over dropped stitches I could have viewed the repetitive motion and the soothing click of the needles as a subtle meditative technique. The upside is you don’t have to go to a yoga studio to achieve this inner peace; you can knit any time and any place. Its not about what you make that is important. Paying attention to each stitch and the rhythmic pace of doing the same thing over and over can be soothing. Hobbies that require mindful, solitary activity such as knitting can help break the stress cycle. Knit simply for the sake of knitting. You can be creative but if knitting the same scarf over and over works for you, that is fine too. Go ahead and use different colors and different yarns if variety is important to you, and if one of those pieces becomes a thing of beauty, you can give it as a gift. Don’t roll your eyes if a boss or a friend hints that “mindful knitting” might be good for you.

Senior to Senior: What Are You Eating?

After 50 plus years of planning and preparing meals I seem to have lost my enthusiasm. I am not alone. Seniors eat out a lot. Handicap parking spaces at local restaurants are filled by 4:30 as seniors gather to take advantage of early bird specials, senior discounts, and friendly wait staff. Then there’s the grocery store. Mini shopping carts and scooters in every aisle as seniors fill their carts with frozen entrees, bread, and cereal. We should be buying meat and fresh produce, but then we’d have to figure out what to do with it. It isn’t that we don’t know better. We l grew up understanding that good food and an active lifestyle were good for our health and well-being. We did our best for years, but it is harder now. Life would be great if we were all perfect, but alas we are not. Eating affordable healthy foods is a good plan but harder than one might suppose. We are bombarded with too much information these days, and it gets overwhelming as well as expensive. Experts tell us to plan ahead, buy fresh fruits and vegetables and use our freezers. These are great ideas if you have a lot of storage space, are good cooks, or have the time and desire to prepare meals from scratch. Convenience has become a fundamental issue for busy Americans. Nuking a tv dinner is a lot easier and cheaper than preparing meals from scratch, but it makes us feel guilty. Eating healthy meals boils down to having simple healthy ingredients on hand, and doctoring up some of our favorite recipes. For starters, make them healthier; add grated vegetables to meatloaf, burgers and tomato sauces. Be creative and add chopped green leafy vegetables to omelets, quiches, baked pasta dishes or any other creamy cheesy dishes. Simple is good. Forget about gourmet dishes unless cooking is your passion. If you can’t stand eating alone it’s okay to go out, but not all the time. Don’t forget you can make friends and have a good meal at your neighborhood senior center.

Senior to Senior: Summer Health

Spring leading into summer is the perfect time to reassess your good intentions. If your New Year Resolutions didn’t pan out, or if you are bored with your old routines, it isn’t too late to regroup. Brighter days and warmer temperatures boost morale and make anything seem possible. It’s about time too; gray skies, bulky clothing, high calorie comfort foods and inactivity tend to bog us down. Now is the time to renew your resolutions. Comfort foods lose their appeal and your body starts to crave fresh fruits and vegetables. Fresh air, sunshine, picnics, and summer clothing will have you smiling in no time at all. Summer produce arrives early in the stores and will tide you over until your own garden comes to life. Fresh fruits and vegetables make it easy to plan healthy dishes and a salad becomes a work of art. Take advantage of the warm sunny days and stay out of the kitchen. Fire up the grill and cook outside whenever possible. Accompany your entrées with grilled veggies and chilled sides. No muss, no fuss. Keep cool and prevent dehydration by increasing your fluid intake. Drink plenty of fluids (seniors as well as youthful athletes aren’t particular good about hydration). The symptoms of dehydration (dry mouth, fatigue, headache, dizziness, breathing difficulties) can sneak up on you. Don’t forget to exercise. Spend less time at the gym and get outdoors. Look for outdoor yoga classes or hiking groups. A daily walk, a bike ride, a round of golf, gardening and swimming all count as exercise. Be careful. Blazing sunshine and high temperatures can pose a threat to a senior’s fragile skin. Good skin care is more important than ever; sun screen, moisturizers and hydration are important. Avoid direct sunlight during the warmest part of the day (10 a.m. to 3 p.m.), know if any of the medications you take cause photosensitivity, and don’t forget insect repellent. Let the weather be your friend. With a little bit of care, you can let yourself be inspired; enjoy summer drinks, eat light healthy meals, and just kick back.

Senior to Senior: Pets for Seniors

Pets are great fun. Studies indicate that pet ownership is actually a good thing, and age has nothing to do with it. Once a pet lover always a pet lover. Seniors love warmth and companionship as much as anyone, but when they reach a certain age they may wonder if the responsibility is too much. It’s a valid concern, but with a little bit of planning they can provide a home for a deserving pet, and enhance their own lives at the same time. Seniors are wise enough not to take on a pet with longevity issues, like a parrot, but it is pretty hard to resist cats and dogs. Puppies and kittens are irresistible and they make you laugh, but be realistic. If you adopt a youngster you need to come up with a contingency plan. Consider transportation to pet stores and veterinarians, as well as someone to care for them if something should happen to you. A young pet is invigorating but sometimes it is that vigor that trips you up. Did you know that 86,000 people in the United States end up in the Emergency Room every year because of falls caused by pets? People often fall while walking pets, chasing them, being knocked off balance by them or tripping over them. If that sobering thought deters you, consider adopting an older pet. Think of a pet that is already trained, doesn’t chew or scratch, and is content with a stroll instead of an aerobic workout. All it takes is a little care and a little mindfulness: • Seriously consider obedience training • Take evening walks before dark • Wear sturdy shoes • Be mindful; don’t let yourself be distracted • Watch for anything that might attract your pet’s attention Most of these suggestions are in reference in dogs, but cats can get underfoot, escape, or get into fights so vigilance is important with them too. Does that mean you should forget about having a pet? Not necessarily, the benefits still outweigh the risks and of all the fall related injuries reported, pet related ones only account for about one percent. Share your love.

Senior to Senior: Simplify Your Life

Seniors often say that they are busier now than when they were working. I’m never quite sure if they are bragging or complaining, but it does seem that time flies by faster than it used to. A certain urgency weighs heavily on all of our minds. Things to do and places to go, but time flies, and it gets harder and harder to fit everything in. What’s the best way to keep from spinning your wheels? When you had small children in the house and you worked full time, you had to be super organized. Forget about the “I’m retired” mindset and learn how to reorganize your life again. If you play your cards right you can still find time to “have it all.” • Accept that you are older. • Accept that you no longer have unlimited energy. • Accept that you need to regroup. Figure out how to save time and eliminate stress. Anything and everything that you can do to save time will buy you more time. Redefine what is important. What was absolutely necessary yesterday may not be so significant today. Let it go. Housework and spring cleaning come to mind. Learn to stop stressing, nobody cares. Keep up the best you can, but stop comparing yourself to others. Use methods like flylady.com, to learn simple ways to cope and move on. Don’t spend hours obsessing when you could be volunteering, painting, writing, studying or traveling. Be willing to delegate; for the price you used to pay for those $5 lattes, you can have a cleaning service come in once or twice a month. Use the dishwasher that has been setting unused in the corner of your kitchen. Take advantage of delivery services, unless shopping is your passion. Time is what we are talking about here; your time. “Your time” is more important than ever. Use it to catch up on correspondence, take a class, volunteer an hour or two of your time, or take your granddaughter out for lunch. Do what you love, get some exercise, and simplify your life. Being “busy” isn’t everything.

Senior to Senior: Sunburns

Last week it was snowing. This week we are dealing with another issue of concern to seniors. Too much sun is not age specific, but seniors seem to be more aware than most. Strained muscles pale in comparison to damage from too much sun. The snow is almost gone and the warmth of spring sunshine feels like a gentle caress, until you come home from your walk with a red face. A sunburn? Surely not, it’s only March. Enjoy the sun but respect its power, whether it is March or July the rays can do a lot of damage. Be aware, especially now, even though it is only March, that surfaces such as snow, sand, concrete and water reflect and intensify sunlight. Obviously, the need for a good sunscreen is not seasonal. Researchers are pretty adamant that we are at risk for skin cancer every time we go outdoors without protection; as if it isn’t bad enough to have dry skin and wrinkles. It isn’t fair. You wait all winter for the day you can lift your face to sun, trade your parka for a sleeveless tee-shirt, and run barefooted through the grass. If you were a cat you would be purring, but be careful. • You can still go outdoors but try to minimize sun exposure by getting up early and taking your walks before 10 a.m. or after 3 p.m. • Apply sunscreen liberally and frequently every two hours if you must be outdoors. • Wear appropriate clothing. Yes, that means a wide brimmed hat, long sleeved shirts, and long pants. That shouldn’t be too difficult because like it or not, older arms and legs don’t look that great anyway. Sunscreen may not be enough, but it’s a start; apply liberally to dry skin 15-30 minutes before going outdoors. Pay particular attention to face, hands and arms. Apply in the morning, after swimming, or after perspiring heavily. Prevention is the key. Get used to the idea that the tan we worshiped in our youth doesn’t cut it now. Skin cancer is no joke.

Senior to Senior: Shoveling Snow

Winter is nearly over, but it seems that Mother Nature isn’t ready to call it quits. Having over two feet of snow dumped in our yard last weekend was a real wake-up call. This may not sound like a lot of snow if you live in the Midwest, but in Arizona it is a different story. We were not only housebound but we were tasked with clearing 2 ½ feet of snow from our deck and driveway. As seniors we are all aware that shoveling snow can be hazardous to our health. We read about people having heart attacks all the time, but not much about all of the other ways you can hurt yourself. I am referring to soft tissue injuries, lacerations, fractures, low back pain, strains to shoulders, injuries to arms and hands, as well as slips and fall. Pretty scary, but if you can’t stand being in the house any longer you may find yourself throwing caution to the wind. This is just a reminder to be careful and take a few simple precautions. • Check with your doctor and know if you are healthy enough to be doing this yourself • Dress appropriately • Warm up your muscles before you go out there. • Pace yourself, and take frequent breaks. Take your time and keep your cellphone handy, just in case. When possible push the snow instead of lifting it. Do not throw snow over your shoulder or to the side using a twisting movement. Ouch. I had to use a broom, a squeegee mop with a sharp edge, and a regular (not snow) dig- a-hole kind of shovel. What was I thinking? I’ll be ready next year though, and hope you will be too. I plan on looking for an ergonomic grip that can attach to any long-handled tool. The longer grip means you can stand up straighter to avoid awkward and painful bending. A little bit of care can go a long way. You can enjoy yard work and even snow shoveling if you think about what you are doing.