STRESS – How Stressed Are You?

Rate yourself as to how you typically react in each of the situations listed below. There are no right or wrong answers.

4 = Always
3 = Frequently
2 = Sometimes
1 = Never

Enter a number for each question. When you complete the questionnaire, add up you total number of points and type it in the box. An answer key is provided below.

____ Do you try to do as much as possible in the least amount of time?
____ Do you become impatient with delays or interruptions?
____ Do you always have to win at games to enjoy yourself?
____ Do you find yourself speeding up the car to beat the red light?
____ Are you unlikely to ask for or indicate you need help with a problem?
____ Do you constantly seek the respect and admiration of others?
____ Are you overly critical of the way other do their work?
____ Do you have the habit of looking at your watch or clock often?
____ Do you constantly strive to better your position and achievements?
____ Do you spread yourself “too thin” in terms of your time?
____ Do you have the habit of doing more than one thing at a time?
____ Do you frequently get angry or irritable?

____ Do you have little time for hobbies on time by yourself?
____ Do you have a tendency to talk quickly or hasten conversations?
____ Do you consider yourself hard-driving?

____ Do your friends or relatives consider you hard-driving?
____ Do you have a tendency to get involved in multiple projects?
____ Do you have a lot of deadlines?

____ Do you feel vaguely guilty if you relax and do nothing during leisure?
____ Do you take on too many responsibilities?

 ___ TOTAL Bottom of Form

If your score is between 20 and 30, chances are you are non-productive or your life lacks stimulation.  A score between 31 and 50 designates a good balance in your ability to handle and control stress.  If you tallied up a score ranging between 51 and 60, your stress level is marginal and you are bordering on being excessively tense.  If your total number of points exceeds 60, you may be a candidate for heart disease.

6-Second Relaxation

The “quieting reflex” is a six-second mini-relaxation technique that is designed to counteract emergency stress reactions. It relieves muscle tightening, jaw clenching, breath holding, and activation of the sympathetic nervous system.

To be effective, it should be practiced frequently throughout the day, and at the moment a stressful situation arises. It can be done with your eyes opened or closed.

• Step 1: Become aware of what is annoying you: a ringing phone, a sarcastic comment, the urge to smoke, a worrisome thought—whatever. This becomes the cue to start the quieting reflex.
• Step 2: Repeat the phrase, “alert mind, calm body” to yourself.
• Step 3: Smile inwardly with your eyes and your mouth.
• This stops facial muscles from making a fearful or angry expression. The inward smile is more a feeling than something obvious to anyone observing you.
• Step 4: Inhale slowly to the count of three, imagining that the breath comes in through the bottom of your feet. Then exhale slowly. Feel your breath move back down your legs and out through your feet. Let your jaw, tongue, and shoulder muscles go limp.

With several months’ practice the quieting reflex becomes an automatic skill.

I am excited to announce Elder Rage the book, has been accepted by Audible Books for download exclusively at Amazon http://tinyurl.com/74479pq and Audible http://tinyurl.com/7seo4fm. the Author is honored it is a Book-of-the-Month Club selection receiving 50 endorsements http://www.ElderRage.com/Review.asp, 300+ Five-Star Amazon reviews, is required reading at numerous universities, and considered for a film.

‘Elder Rage’ is the authors true story of caring for her parents, written with LOL humor, to help caregivers cope with and manage their elderly loved ones medically, behaviorally, socially, legally, financially and emotionally. Includes an extensive self-help section and chapter by renowned dementia specialist, Rodman Shankle, MD. Also available in Print and Kindle/Nook eBook formats. Perhaps you know people who could be helped by it. http://www.ElderRage.com

Blood pressure is something that people should strive to control throughout their lives, but it’s particularly important for seniors and senior health. High blood pressure is a common problem, affecting  more than 50 percent of all Americans who are 60 years old or older.

What is High Blood Pressure?

When your heart beats and pumps blood throughout the body, a pressure is exerted against the walls of those arteries by the blood being pumped. That pressure is called blood pressure–and the higher your blood pressure, the greater your risk of developing a serious health condition. The medical term for high blood pressure is hypertension.  High blood pressure is a reading of 140/90 or higher. A good blood pressure reading is 120/80 or lower.

What Causes High Blood Pressure?

Years of living an unhealthy lifestyle can cause high blood pressure. Being overweight, having diabetes, smoking and eating a high-salt diet can all cause high blood pressure. Health conditions that can cause it include kidney disease, chronic pain, stress and Cushing’s syndrome.

What are the Symptoms?

High blood pressure very rarely causes symptoms. To know that you have it, you need to get your blood pressure checked and find out the reading.

Sometimes, severe high blood pressure can lead to fatigue, affected vision, abnormal heartbeat or pains in the chest.

What Does this Mean for Seniors?

Although high blood pressure is extremely common in seniors, it isn’t a natural part of normal, healthy aging. Seniors who don’t get high blood pressure under control run the risk of serious heart problems such as heart attack, congestive heart failure, arteriosclerosis (hardening of the arteries) and heart disease. Damage to the kidneys or kidney failure, blindness and stroke are also possible complications of high blood pressure.

Lifestyle Changes

Treating high blood pressure in seniors isn’t just about taking a medication–lifestyle changes are necessary to keep it under control. A regular exercise routine and a healthy diet–low in salt, fat and cholesterol and rich in whole grains, fruit and vegetables–are an essential part of high blood pressure treatment.

 Omaha Business Hall of Fame

Start Up Stretching

Regular stretching reduces pain, improves flexibility and quality of life

Flexibility, or the lack thereof, is probably the single most important factor affecting our quality of life as we age. Don’t assume that with aging you will automatically lose your flexibility. You can counterbalance the effects of aging so that your physiology is quite a bit younger than your chronology. When you stay flexible, you’ll be able to live with vibrancy, energy, and independence.

Over the years, we develop habitual ways of using our muscles to move and position ourselves. Poor posture and a lack of flexibility may be the result of a legitimate medical problem or may be the result of limited stretching and improper body alignment. When muscles get tight and stay tight, they cease to be elastic and they restrict movement. That sense of restriction, or stiffness, often leads to disuse. Disuse causes weakness and tightness, which in turn causes a vicious cycle of more disuse, weakness, and tightness.

You have to “lube your chassis” to ensure a smooth ride. Regular stretching activates fluids in your joints, thereby reducing the wear-and-tear caused by friction. Increased water intake is also believed to contribute to increased mobility for tissues and joints that have become less supple.

It is easy to take your physical capabilities for granted, until there is a problem. Your long-term goal should be to maintain your range of motion so that you can continue to accomplish everyday tasks, pain-free. This goal is totally realistic if you are willing to commit to a regular schedule of careful stretching. The benefits of a stretching program will be readily apparent, and you will experience increased comfort as your body moves with fluidity and balance.

Stretching should be peaceful, both physically and mentally. Quiet your mind, breathe deeply, and r-e-l-a-x.

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Six Easy Stretches

To begin with, try walking for five to ten minutes beforehand to warm up the muscles. Warming up is extremely important to prevent injury to joints and muscles. For each stretch, hold it for 10 to 30 seconds and repeat one or two times.

Stretch One: In this stretch try sitting down with a chair in front of you.

Put one leg up on the chair and lean forward, keeping the back straight.

Stretch Two: For this interlace your fingers and extend them in front of you.

Put your head down and extend your arms further until you can feel the stretch in your back.

Stretch Three: For this sit with your arms up, fingers interlaced and palms

facing up. Slowly and gently lean to one side. Hold when you feel the stretch.

Then, lean to the other side and repeat it 2-3 times.

Stretch Four: For this bend the left elbow behind your head and use the right

hand to gently pull the left elbow in further until you feel a stretch in the back of your arm.

Switch sides and repeat.

Stretch Five: Clasp your hands together in front of you and round your

back towards the floor, pressing your arms away from your body to feel

a stretch in your upper back. Do all this in a slow manner.

Stretch Six: Now for this stand with hands on the wall for support in split stance-one

leg forward and one leg back .Press the back heel towards the floor and lean the body

forward until you feel a gentle stretch in your calf. Repeat the same with the other side

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.

ScienceDaily (Dec. 26, 2007) — Elderly nursing home residents receive relatively few cancer care services, including screening, surgical treatment, or hospice care, according to a study published online December 25 in the Journal of the National Cancer Institute

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Few studies have examined cancer treatment and care among elderly patients residing in nursing homes. Yet as theU.S.population ages, more people will move into nursing homes, many of whom will later be diagnosed with cancer. Cancer risk increases as people age.

Cathy Bradley, Ph.D., of theVirginiaCommonwealthUniversityMasseyCancerCenterinRichmondand colleagues assessed the cancer care received by elderly nursing home residents who were insured by Medicaid. Using data from the Michigan Tumor Registry and Medicare records, they identified 1,907 nursing home residents diagnosed with cancer. They analyzed the patient data by cancer stage at diagnosis, type of cancer, survival time, and whether the patient received surgery or hospice care, as well as other variables.

Sixty-two percent of the nursing home residents with cancer had late or unstaged disease when they were diagnosed, and almost half died within three months of diagnosis. Among patients with late stage cancer, only 28 percent received hospice care. Patients aged 71 to 75 were three times more likely to have surgery than patients aged 86 and older.

“An aging population, coupled with trends in cancer diagnosis and treatment, will shift more cancer care…to nursing homes and make investigations into the care of nursing home cancer patients particularly relevant. At present, nursing homes may be unequipped to recognize and care for their residents with cancer,” the authors write.

In an accompanying editorial, Noreen Aziz, M.D., Ph.D., and Keith Bellizzi, Ph.D., of the National Cancer Institute inBethesda,Md., describe the essential components of cancer care, which include treatment, follow-up care, and palliative care. They also discuss the importance of further studies on the cancer care needs of this unique population of elderly nursing home residents.

“Optimal palliative care will often require multidisciplinary approaches and treatment plans made in accordance with the wishes of, and in partnership with, the patient and family, with a goal of decreasing morbidity and a focus on quality of life,” the editorialists write.

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 !~