Eat More Chocolate, Weigh Less?

 

Whoa! Not so fast. Despite what you might have heard, use your common sense

The American Cancer Society* recommends eating a variety of plant-based, fiber-filled foods as one way to help prevent diseases such as colon cancer. We recommend that men get 38 grams of fiber per day and women get 25 grams. Find out which foods are high in fiber:

Why is fiber important?

Eating a high-fiber diet is thought to help prevent development of pouches (diverticula) in the colon. It may lower blood pressure, improve cholesterol levels, and help control blood sugar levels. And it may help with reaching and staying at a healthy weight.

What is the recommended daily amount of fiber?

The daily adequate intake amount for fiber has been calculated by the Institute of Medicine. Men 19 and older should strive for 38 grams a day and women 19 and older should aim for 25 grams a day.

How can you get more fiber?

Fiber is in many foods, including beans, peas, other vegetables, fruits, and whole grain products. You can figure out how much fiber is in a food by looking at the nutrition facts label. If a food has fiber, it will be listed under the total carbohydrate on the label. The food label assumes the daily value (DV) of fiber is 25 grams a day (g/day) for a 2,000 calorie diet.

Be sure to increase the amount of fiber in your diet slowly so that your stomach can adjust to the change. Adding too much fiber too quickly may cause stomach upset and gas.

Some doctors recommend adding bran to your diet to help boost the fiber content. If you do this, start slowly with 1 teaspoon a day. Gradually increase the amount to several teaspoons a day.

Are there any risks from fiber?

Some people who have diverticulitis avoid nuts, seeds, berries, and popcorn (because of the hulls). They believe that the seeds and nuts may get trapped in the diverticula and cause pain. But there is no evidence that seeds, nuts, and berries cause diverticulitis or make it worse.³

Does fiber help digestion?

If your diet is high enough in fiber, your stools should become softer, larger, and easier to pass.

• Changing your diet may relieve constipation, but it may not help relieve abdominal pain.
• If you don’t have any improvement within a week or two, talk to your doctor about your diet.
• Talk to your doctor if constipation continues or gets worse. Another medical problem or a medicine may be causing constipation.

Drink lots of fluids every day to help keep your stool soft. High-fiber diets need lots of fluid in the body to work properly.

Estate Plans Help Seniors Keep Control Share this article: More than 70 percent of adult Americans do not have any form of an estate plan legally filed, according to Good Morning America financial contributor, Mellody Hobson. Yet, the process of setting up an estate plan is actually less complicated than one may think. Seniors come from a generation where it was inappropriate to discuss money and death, and therefore, many adult children may find that their parents do not have the appropriate paperwork in place to manage their estates. Or, the senior may not have formal paperwork because they feel that they will just hand down their belongings to their children so there is no need for it. Passing along a legacy of personal values and family stories Source: Intergenerational Transmission Follow these tips to extract and preserve information that will document any senior loved one’s – individual stories and family heritage:

 1. Preserve your memories forward in time, and be aware of changing digital formats. To minimize the risk of losing your memories, perform frequent backups on an external hard drive and double backups on DVD-RAM storage disks. Use acid-free archival products that will stand the test of time.

 2. Ask the right questions. Move beyond fact-based reporting to evoke sensory narrative. Ask open-ended questions such as, ”What did you feel like after accomplishing that huge goal in your life? What was your favorite song from that time period? What are/were your dreams for the future?”

 3. Tell the story. Try to keep the original voice of the author and do minimal modifications to the narrative.

 4. Use technology to make it easier. Use an Internet site that, in addition to letting you upload photos, will let you preserve your memories in different ways, including long-term archiving and acid-free hard copies.

What happens to an estate without an estate plan Without an estate plan, decisions about an individual’s property, medical, and final arrangements will be made without input from the individual. Attending doctors or the hospital will make medical decisions, family members will decide on burial arrangements, and state law will dictate the distribution of assets. These considerations alone may be enough to convince a senior that now is the time to formally organize their wishes for the treatment of their medical care and property.

Becoming proactive toward estate planning Getting started may feel overwhelming, but keeping it simple and enlisting professionals can help streamline the process and bring peace of mind for the whole family. The conversation about estate planning can be a tough one to start with a loved one, but one that is well worth it in the end because of the time and money it will save the estate and the family members who must sort out the details. Caring.com suggests these initial considerations for anyone who is looking at his or her estate:

 • What are my assets and what is their approximate value?

 • Which people or organizations do I want to have these assets, and do I wish to give them up during my lifetime or after my death?

 • Who should manage these assets during my lifetime if I become unable to do so or after my death if management is needed?

 • Who should make decisions about my medical care and finances if I cannot make them?

 • After I die, do I want my remains to be donated, cremated, scattered, or buried?

These questions all guide an individual to begin to set up an estate plan. Estate planning is a process where an individual indicates in writing how his or her money and other property should be managed while he or she is alive and after death, and what should happen in the event that an individual becomes mentally incapable of making financial or health-related decisions. The basic documents that experts recommend that an individual have in an estate plan are a will or a living trust, a durable power of attorney for finances and health care, and advanced medical directives. Depending on the complexity of the estate, other documents may be necessary. Ask professionals, such as an estate attorney, an elder law attorney, a financial planner, and a physician, for guidance with these documents if you are not sure.

 A will and a living trust A will is the most basic estate planning tool and may be all the planning that someone needs. It is a document that names one or more people to manage a person’s estate and declares specific transfer of property. It could be made public and go through probate. A living trust is a more common estate planning document these days. It allows people to control their own assets during their lifetimes and then change ownership of the property in the trust to a named trustee at the time of death. The property is not processed through probate or made public. Family Education cites three basic reasons why people write wills or create trusts.

They want to: • Pass their assets on to their family members rather than let the government take over their assets.

 • Keep peace in the family by identifying who gets what.

 • Plan ahead for the costs of incapacity, including the care of their spouse.

Each state has laws regarding setting up wills and living trusts. MetLife has a booklet that helps guide people in creating a will. Download a copy of MetLife’s free booklet on “Estate Planning: understanding distribution of assets and estate taxes.” Starting a conversation with a parent: Opening up the conversation with parents about a will or a living trust can be difficult. Express appreciation for the lifetime of saving they have accomplished, and try these approaches: (sources: Family Education, MetLife):

◦ “You have saved wisely over the years and have many beautiful possessions. I really want to carry out your wishes for the future of all that you have accomplished, but I need to better understand them.

 Do you want to pass down property to the family?

 Do you want to be able to draw down money from your assets to help care for you and Mom?”

◦ Acknowledge that you fully understand that this is their money. Emphasize that advanced planning on their part means that they can keep control over what happens to the possessions they have spent a lifetime collecting. Your goal is to help them keep control – not relinquish it to the government or strangers in a courtroom.

 ◦ Stay focused on your parents’ concerns. This is about them, not your needs and wants. They may be worried that they will outlive their resources or that the kids will fight over the estate. They may be struggling with finding a fair way of dividing up what they’ll leave behind without causing problems between family members. Listen to what they are really concerned about and help them find resolution.

 ◦ If you feel they’re uncomfortable talking with you, ask them to see a financial planner who is an objective third party. Power of attorney for finances With power of attorney document, an individual names a trusted person to handle their financial matters if they become unable to handle them on their own. In the event that this document is not on file when a person becomes mentally incompetent, a judge will then appoint someone to manage the finances for them, even if the person appointed is unfamiliar with the individual or their money matters.

 If your parent wants to appoint you as their power of attorney, they should inform you of their decision and share with you their financial situation and specific wishes. Starting a conversation with a parent: Protecting assets is the main focus here. Given the gravity of the topic – money – emotions can run high. Encourage your parent that it is in his or her best interest to appoint a person whose actions have shown that he or she can be trusted to manage your parent’s finances should something happen. This is an opportunity to assure that the money your parent has spent a lifetime accruing is in the best possible hands.

Advance medical care directives and power of attorney for health care These documents are crucial when the individual is no longer capable of making decisions about life-prolonging treatments and medical care in a hospital, whether because of a lengthy illness or a sudden unexpected accident. Advance medical directives specify your treatment wishes, such as a “do not resuscitate order”, tests, surgery, medication, and organ donation. This document clearly indicates which course of action the doctor, hospital and your appointed power of attorney for health care should take with regards to your health if you are unable to communicate that yourself.

 The power of attorney for health care, or health care proxy, is someone that is named by the individual who is trusted by the individual to carry out the advance medical directives and to make medical related decisions that would align with the individual’s wishes should the advance medical directives not specifically cover that issue. The person who is appointed as the power of attorney for health care should be very familiar with the wishes, any religious and cultural beliefs of the individual that could affect health care decisions. It is best to talk at length about all aspects of a potential medical crisis and the types of decisions that the individual would favor. Starting a conversation with a parent: Health care and medical conversations of this type are never easy because they focus on the realities of end-of-life. Assure your parent that you want them to be as comfortable as possible in the event of an illness or accident and that you have their best interest at heart. Communicate your willingness to abide by their wishes in the event that you are all faced with this situation. General rules of thumb apply as an adult child approaches estate planning conversations with parents. Always include as many of your siblings or other appropriate family members as you can, so no one feels like they are being left out of the process.

The family may appoint one person to discuss all these estate planning documents with the parents or decide that w Estate Plans Help Seniors Keep Control Share this article: More than 70 percent of adult Americans do not have any form of an estate plan legally filed, according to Good Morning America financial contributor, Mellody Hobson. Yet, the process of setting up an estate plan is actually less complicated than one may think. Seniors come from a generation where it was inappropriate to discuss money and death, and therefore, many adult children may find that their parents do not have the appropriate paperwork in place to manage their estates. Or, the senior may not have formal paperwork because they feel that they will just hand down their belongings to their children so there is no need for it. Passing along a legacy of personal values and family stories Source: Intergenerational Transmission Follow these tips to extract and preserve information that will document any senior loved one’s – individual stories and family heritage:

last word, take action Now!

 Omaha Business Hall of Fame

More and more patients are turning to social networks such Twitter and Facebook for health information, according to a survey by the National Research Corporation.

In the survey of nearly 23,000 people in the United States, 41% said they use social media as a source of health care information. For nearly all of them – 94% – Facebook was their site of choice, with YouTube coming in a distant second at 32%. Eighteen percent of the respondentssaid they turned to MySpace or Twitter for health information.

One in four respondents said what they learned on these sites was “very likely” or “likely” to impact their future health decisions.

The respondents who used social media were 41 years old on average. People in households earning more than $75,000 were more likely to use social media for health care purposes than households earning less.

Another survey out this week found that one in four internet users living with a chronic ailment has gone online to find others with similar health condition.

“The internet enables people to help people in a way we couldn’t help each other before,” says Susannah Fox, author of the report by the Pew Internet and American Life Project. “The internet gives people access to not only information, but also to each other.”

Many of the patients who sought out other patients online have rare diseases.

“They say no one really knows what they’re going through except someone in the same situation,” Fox says. “Those personal tips can make all the difference in the world.”

 Most of the patients in the survey also consulted with their doctors.

 “The oft-repeated fear that patients are using the internet to self-diagnose and self-medicate without reference to medical professionals does not emerge,” according to Fox.

So are you more savy , that you are turning to the internet to find answers to your health concers?

Santa Cookies

It’s that time of year for seasonal cookies. 

Try this great recipe that involves no baking.

• 2 (6 ounce) pkgs white chocolate baking squares, chopped
• 1 (1 lb) package Nutter Butter sandwich cookies
• red colored crystal sugar
• 32 vanilla chips or 32 white chocolate chips
• 64 miniature semisweet chocolate chips
• 32 red-hot candies

Directions:

1.  In a heavy saucepan over low heat, melt white chocolate, stirring occasionally. 

2.  Dip one end of each cookie into melted chocolate. 

3.  Place on wire racks.

4.  For Santa’s hat, sprinkle red sugar on top part of chocolate. 

     Press one vanilla chip off-center on hat for pom-pom, let stand until set.

     Note: you can also use a mini marshmallow cut in half for the pom-pom.

5.  Dip other end of each cookie into melted chocolate for beard, leaving center of cookie uncovered. 

6.  Place on wire racks. 

7.  With a dab of melted chocolate, attach semisweet chips for eyes and a red-hot, or red mini M&M’s, for nose.

8.  Place on waxed paper until chocolate sets.

ENJOY!!!! ~

Depression is not a normal part of aging, but when older adults do have depression, it may be overlooked, according to the National Institute of Mental Health. Seniors may show different, less obvious symptoms and may be less inclined to experience or acknowledge feelings of sadness or grief. The winter months can be especially challenging because some seniors experience seasonal affective disorder (SAD), a depressive illness triggered when there is less natural sunlight.

The Geriatric Mental Health Foundation says that an elderly person who may be depressed should see a medical professional. Talk to a client’s family or doctor if you suspect a senior is depressed.

For others, keep the winter blues at bay by using these ideas to inspire ways you can cater to each client’s interests with your personal spin:  

• Eat something new – Tackle a new recipe or re-invent a traditional one. Invite family and friends once a week for dinner and take turns preparing meals. Host a potluck dinner or an evening with international cuisine.
• Exercise the mind – Try a jigsaw puzzle or solve riddles. Discuss our question of the week
• Indulge – Enjoy a healthy dessert or sip a hot drink.
• Go for a walk – Invite family members and friends for an evening stroll. During bad weather, complete laps inside a local mall or community center.

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TurkeyNoodle Soup

• 5 quarts water
• 1 cup celery, chopped
• 1/2 cup celery leaves, chopped
• 1 cup onion, chopped
• 7 chicken bouillon cubes
• 1 tablespoon salt
• 1/4 teaspoon black pepper, ground
• 1 bay leaf
• 1/2 cup fresh parsley, chopped
• 1 cup fresh peas or 1 cup frozen peas
• 1 cup carrot, sliced
• 1 cup cut green beans, fresh or frozen
• 4 cups fine egg noodles (8 Oz)
• 1/4 cup butter or 1/4 cup margarine
• 1/4 cup flour
• turkey carcass, from a 15-20 pound turkey

Directions:

In an eight quart kettle or Dutch oven place turkey bones, water — down through to and including the bay leaf.  Heat to boiling; reduce heat, cover and simmer for 1 hour.  Remove the bones to a platter and let cool.

Add the parsley through to green beans.  Heat to boiling; reduce heat and simmer for 10 minutes.  Meanwhile, scrape meat from carcass and return meat to soup pot. Add liquid if required.  Heat to boiling; add noodles and cook uncovered for 10 minutes.

Melt butter in a small frying pan; stir in flour.  Cook over low heat, stirring constantly, until the flour browns.  Stir into boiling soup.  When the soup returns to a boil; reduce heat and simmer for 5 minutes.  Serve hot.

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Holiday Card Project

Pressed Flowers/Leaves –

Pick fresh flowers or leaves from a walk. Remove any wilted petals and leaves. Try not to let flower parts overlap. Leaves should lay flat. Choose a heavy book and line the inside pages with 2 or 3 sheets of paper to protect the book. (Using paper towels might turn the whole thing to mush). Carefully lay the flowers/leaves on the paper, and cover with another 2 sheets. After closing the book I stack another couple of books on top. Or you can also place the book in your microwave and “cook” it for 30 seconds. You’ll have to repeat it a few times, checking to see if the flowers/leaves are almost dried. Then I let the book sit for at least another two weeks before opening.

Use the dried flowers and leaves to make holiday greetings for family and loved ones. Take a moment to arrange the flowers on your card, taking note of how and where you want to position them.  The pressed flowers can be mounted directly on the card itself, or you may want to adhere a background of fabric, or handmade paper to the card stock first before gluing the flowers down.  Hold the pressed flower, apply a very small amount of glue to the back of the flower, position it on the card, and gently press down.  Do the same with the stems and leaves.  Once you’ve finished adhering your pressed flowers/foliage, it’s a good idea to place the card under a heavy book for a few minutes.  The firm pressure will ensure that your pressed flowers will dry flat.

Hope you enjoy our holiday kick off of fun things to enjoy this  time of year!

Fight the flu

“A flu shot is your best protection against catching the flu,” says Randy Bergen, MD, pediatric infectious disease specialist at Kaiser Permanente. The flu virus changes often. The protection given by the flu vaccine only lasts for about a year, so you need to get a flu shot every year, preferably in the fall.

The Centers for Disease Control and Prevention recommends that children 6 months and older, and every adult, get vaccinated against the flu. Children and adults who have a chronic health condition or weakened immune system, adults 65 or older, or smokers who are between 19 and 64 should also get a pneumonia vaccine. When you come in for your flu shot, ask if you need a pneumonia vaccine.

Flu shots are safe and won’t give you the flu .

What to do if you get the flu

1.Don’t ask for antibiotics, which won’t help because the flu is caused by a virus.
2.Stay home to help avoid spreading the flu to others.
3.Wash your hands often and avoid touching your face.
4.Use home remedies or over-the-counter medications, but don’t give any cough or cold products to children 6 years old or younger.
Protect yourself and family

The flu is more serious than the common cold, so do everything you can to prevent it. A flu shot (or nasal spray) is your best defense. The vaccine is safe, won’t make you sick, and generally has few side effects.

The flu virus changes often, and the protection from the vaccine only lasts for about a year. That’s why you should get a flu shot every year, preferably in the fall.

Who should get a flu shot?
The CDC recommends everyone 6 months and older get a flu vaccination every year.

The flu shot helps prevent you from getting the flu and from spreading it to others. Even healthy people can develop serious complications or even die from the flu — so protect yourself and your loved ones by getting vaccinated.

Vaccination is especially important for:

*people 50 years and older
*children 6 months through 4 years old
*women who are or will be pregnant during flu season
*people with chronic medical conditions or weakened immune systems
*people who live in nursing homes and other long-term care centers
*health care workers
*people who live with or care for anyone at high risk for flu-related complications
*Complications of flu can include bacterial pneumonia, ear infections, sinus infections, dehydration, and worsening of chronic medical conditions, such as congestive heart failure, asthma, or diabetes.

Why kids should get a flu shot
Children can spread the flu easily to adults and other children. Getting vaccinated also helps protect infants (who cannot receive a flu shot), pregnant women, the elderly, and people with chronic conditions.

Make sure your children get all recommended vaccinations on time. Check your child’s immunization record.

Flu shots will be available beginning in early fall 2011.  They are available from your health care provider or at local CVS drug stores & local Safeway stores! Do you have a primary care physician to help you if & when you do get the flu? Dr. Thomas Yatteau is a wonderful physician here  in Sonoma County who offers Concierge medicine.

 Dont forget  or delay- Get your flu shot today!

November is National Family Caregivers Month

Every day, more than 65 million family caregivers in the United States fulfill a vital role on the care team. November is National Family Caregivers Month, a great time to honor the family caregivers who devote their lives to caring for senior loved ones.

Family caregivers need support, which is why the Home Instead Senior Care^® network launched Caring for Your Parents: Education for the Family Caregiver^SM. This family caregiver support series addresses senior resistance to care and features a variety of topics such as choosing an in-home care provider, the signs of aging, long distance caregiving and communicating with aging parents. Materials and videos are available at www.caregiverstress.com.  Tell a family Caregiver about this valuable resource.

The Perfect Turkey for your family Thangiving this year!

Three  Easy to follow reciepies you can create and enjoy!

Ingredients

• 1 (14 to 16 pound) frozen young turkey

For the brine:

• 1 cup kosher salt
• 1/2 cup light brown sugar
• 1 gallon vegetable stock
• 1 tablespoon black peppercorns
• 1 1/2 teaspoons allspice berries
• 1 1/2 teaspoons chopped candied ginger
• 1 gallon heavily iced water

For the aromatics:

• 1 red apple, sliced
• 1/2 onion, sliced
• 1 cinnamon stick
• 1 cup water
• 4 sprigs rosemary
• 6 leaves sage
• Canola oil

Directions

2 to 3 days before roasting:

Begin thawing the turkey in the refrigerator or in a cooler kept at 38 degrees F.

Combine the vegetable stock, salt, brown sugar, peppercorns, allspice berries, and candied ginger in a large stockpot over medium-high heat. Stir occasionally to dissolve solids and bring to a boil. Then remove the brine from the heat, cool to room temperature, and refrigerate.

Early on the day or the night before you’d like to eat:

Combine the brine, water and ice in the 5-gallon bucket. Place the thawed turkey (with innards removed) breast side down in brine. If necessary, weigh down the bird to ensure it is fully immersed, cover, and refrigerate or set in cool area for 8 to 16 hours, turning the bird once half way through brining.

Preheat the oven to 500 degrees F.

Remove the bird from brine and rinse inside and out with cold water. Discard the brine.  Place the bird on roasting rack inside a half sheet pan and pat dry with paper towels.

Combine the apple, onion, cinnamon stick, and 1 cup of water in a microwave safe dish and microwave on high for 5 minutes. Add steeped aromatics to the turkey’s cavity along with the rosemary and sage. Tuck the wings underneath the bird and coat the skin liberally with canola oil.

Roast the turkey on lowest level of the oven at 500 degrees F for 30 minutes. Insert a probe thermometer into thickest part of the breast and reduce the oven temperature to 350 degrees F. Set the thermometer alarm (if available) to 161 degrees F.

A 14 to 16 pound bird should require a total of 2 to 2 1/2 hours of roasting.

Let the turkey rest, loosely covered with foil or a large mixing bowl

for 15 minutes before carving.

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Make Ahead Mashed Potatoes

• 3 lbs potatoes (about 4 large)
• 1/2 teaspoon salt
• 2 tablespoons butter or 2 tablespoons margarine
• 2 (3 ounce) packages cream cheese, softened
• 2/3 cup sour cream
• 1/4 cup milk
• 3/4 teaspoon salt
• 1 tablespoon butter or 1 tablespoon margarine, melted
• 1/2 teaspoon paprika

Directions:

Prep Time: 15 minutes    Cook Time 1 hour

Place potatoes in a saucepan; add water to cover and 1/2 teaspoon salt.  Bring to a boil; cover, reduce heat to medium and simmer for 25 minutes or until pototoes are tender.  Drain.  Peel potatoes; place in a large mixing bowl, and mash with a potato masher.  Add 2 tablespoons butter, cream cheese, sour cream, milk and 3/4 teaspoon salt.  Mix until all ingredients are blended.  Spoon mixture into a lightly greased 12X8X2-inch baking dish.  Brush top of mixture with melted butter; sprinkle with paprika.  Bake immediately, or cover and refrigerate.  If refrigerated, let stand at room temperature for 30 minutes before baking.  Bake at 350F, uncovered for 30 minutes or until hot~

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Caramelized Butternut Squash

• 2 medium butternut squash (4 to 5 pounds total)
• 6 -8 tablespoons unsalted butter, melted and cooled
• 1/4 cup light brown sugar, packed
• 1 1/2 teaspoons kosher salt
• 1/2-1 teaspoon fresh ground black pepper

Directions:

Prep Time: 15 minutes    Cook Time: 55 minutes

Preheat the oven to 400°F.  Cut off the ends of each butternut squash and discard.  Peel the squash and cut in half lengthwise.  Using a spoon, remove the seeds.  Cut the squash into 1 1/4″ to 1 1/2″ cubes (large and uniform is best), and place them on a baking sheet.  Add the melted butter, brown sugar, salt and pepper.  With clean hands, toss all of the ingredients together and spread out in a single layer on the baking sheet.  Roast for 45 minutes to 55 minutes, until the squash is tender and the glaze begins to caramelize.  Turn the squash while roasting a few times with a spatula to be sure it browns evenly.  Serve hot.

ENJOY & Happy Thaksgiving All !~