Living With Care

Making the Most of Your Mammogram

Wed, 18 Jan 2012 10:12:16 GMT

Mammograms save lives. But do you know how they work, what they’re looking for, when to get one and how to make the most of your exam? We’ve rounded up all that information for you below, so read on to learn more.

Basically, a mammogram is a low-energy x-ray of breast tissue, with the goal of identifying any early signs of cancer, like characteristic masses and microcalcifications. It both screens for cancer and is used to diagnose it. One of the reasons mammograms are important is because the x-ray can detect cancer at a very early stage—much sooner than it can be felt as a lump in the breast.

This brings us to the use of mammograms as a screening tool—they are the modality of choice along with self breast examination. Breast tissue changes can be detected up to two years before a woman or her doctor can physically feel them in the tissue. Early detection and treatment generally offer greater chances of full remission.

The other use of mammograms is as a diagnostic tool. This usually occurs when a woman or her medical care provider have found a lump or lumps and want them evaluated. Mammograms are also used to follow-up from an abnormal screening mammogram—something in the first one needed further investigation by a radiologist, who reads the results of the x-rays.

When should I get a mammogram?
Opinions very widely on this question for women. It should be a decision you make with your physician, taking into account your risk for breast cancer, family and personal history. Those with higher risk might be counseled to start earlier than those without.

The U.S. Department of Health and Human Services, American Cancer Society, American Medical Association and American College of Radiology recommend a screening mammogram for all women beginning at age 40.

The U.S. Preventive Services Task Force recommends that women younger than 50 should decide with their physicians when they start regular screening mammograms every two years. For women older than 50, mammograms are recommended every two years until age 74. Some organizations say this schedule should continue as long as you are healthy. Others recommend that after 75 years of age, the decision should be made between you and your physician.

If you are at risk for breast cancer (genetic history, family history), your doctor may recommend that you start screening at an earlier age.

How to I prepare for a mammogram?
This is a low-preparation procedure, but consider these things before your mammogram:

* Discuss any new findings or problems with your breasts with your doctor.

* Inform your physician of any prior surgeries, hormone use, and family or personal history of breast cancer.

* Do not wear talcum powder, deodorant, or lotion under your arms or on your breasts. This can cause areas to appear as calcium spots on the film.

* Let the technologist know of any breast symptoms or problems you are having.

* If you have implants, ask if the facility uses special techniques designed to accommodate them when you make your appointment. Also, the day of the exam, make sure the technologist is experienced in performing mammograms on patients with breast implants.

* If you have had mammograms at other centers, obtain them and make them available to the radiologist for comparison at the time of your current exam.

* Always ask when your results will be available (usually within 10 days); do not assume that your results are normal if you do not hear from your physician or the facility – be sure to follow-up with them if the allotted time has passed for the results to be ready.

* If you still have menstrual periods, the procedure will be more comfortable if done within 2 weeks after your period ends especially if your breasts become tender before your period starts.

Tell your doctor:

* If you are or might be pregnant. Although the radiation is at a very low dose, a routine screening mammogram is not done during pregnancy.
* If you are breastfeeding, as the results may not be clear in breasts that contain milk
* Have previously has a breast biopsy. Knowing the locations of scar tissue will help the radiologist read your mammogram accurately.

Although the mammogram is the gold standard for medical detection of breast cancer and is the best screening tool available today, it does not detect all breast cancers. Also, a small percentage of these x-rays give “false positives,” indicating that cancer could be present when it is not.

And remember, most abnormalities found during a mammogram are not breast cancer. However, many women who have regular screening mammograms need more tests to investigate any abnormalities found such as calcifications during the test. If this occurs, other tests such as an ultrasound may be done to evaluate the area and determine if any invasive procedures need to be done. Follow-up tests are often the best way to see if a treatment is working or is an area of concern is stable over time.

Roasted Brussels Sprouts with Bacon

Tue, 20 Dec 2011 10:38:46 GMT

Many people are hesitant to try Brussels sprouts, but adding some bacon is the perfect way to get them to change their minds! Brussels sprouts are high in vitamin C, vitamin A, vitamin K and fiber. They’ll also add a pop of color to your holiday plate.

Ingredients

• 1-½ pounds Brussels sprouts, trimmed and halved
• 3 tablespoons extra virgin olive oil
• ¾ teaspoon kosher salt
• ½ teaspoon black pepper
• 4 slices of thick-cut, nitrate-free bacon

Directions

1. Preheat oven to 400 degrees F.
2. Mix Brussels sprouts in a bowl with olive oil, salt and pepper.
3. Roast them on a sheet pan for 35-40 minutes, stirring occasionally.
4. While the Brussels sprouts are roasting, cook the bacon in a skillet over medium heat until crispy. Let cool and chop roughly.
5. Once Brussels are cooked, toss with bacon and serve.

Serves 6

Green Beans with Almonds

Wed, 14 Dec 2011 12:20:44 GMT

Many traditional holiday dishes are quite heavy. This year, skip the green bean casserole and add some fresh green beans to your table for a pop of color. Green beans are a very good source of fiber, vitamin A and vitamin C. Enjoy!

Ingredients

• 1 pound of fresh green beans, trimmed

• 2 tablespoons extra virgin olive oil

• 2 cloves of garlic, minced

• ½ cup sliced or slivered almonds

Directions

1. Steam the green beans in a steamer until tender, about seven minutes

2. While the green beans are steaming, heat olive oil in a skillet over medium heat. Add garlic and sauté until fragrant.

3. When green beans are done, add them to the skillet, tossing them with the oil and garlic until covered.

4. Add almonds, toss and serve.

Sweet Potato Mash

Mon, 05 Dec 2011 15:29:28 GMT

Mashed potatoes have long been a Thanksgiving comfort food. However, sweet potatoes offer much more nutritional bang for your buck than white potatoes. They’re packed with calcium, potassium, vitamin A and vitamin C. Plus, the beautiful orange hue is perfect to brighten up any holiday meal! So enjoy this nutritious meal with your family this December.

Ingredients

5-6 large sweet potatoes, peeled and cut into 1-inch chunks

5 tablespoons butter

2 teaspoons cinnamon

Salt and pepper to taste

1 tablespoon real maple syrup (optional)

Directions

1. Bring large pot of salted water to a simmer. Add potatoes and simmer for 20 minutes or until tender.

2. Drain potatoes and return to pot.

3. Add butter and stir until melted. Mash potatoes using a fork or potato masher.

4. Add cinnamon, salt and pepper, and continue mashing to fully incorporate.

5. If a sweeter mash is desired, you may add a tablespoon of real maple syrup.

Makes about 4 servings.

Curried Turkey Salad

Mon, 28 Nov 2011 11:53:19 GMT

Need a delicious way to use your leftover turkey? Try this recipe as a unique alternative to traditional turkey sandwiches. Serve over salad for a healthy, protein-packed lunch.

Ingredients

• 2/3 cup mayonnaise
• 3-4 teaspoons curry powder, to taste
• ¼ cup celery, chopped
• 1 cup fresh grapes, halved
• 1 tablespoon chopped shallot
• 2 tablespoons chopped pecans (optional)
• 1 ½ cups diced turkey
• Salt and pepper to taste

Directions

1. Combine mayonnaise and curry powder in a small bowl.
2. Combine mayonnaise mixture and remaining ingredients.
3. Serve over salad greens.

Serves 4

Recognizing American Diabetes Month

Mon, 21 Nov 2011 09:23:18 GMT

In the U.S., nearly 26 million adults and children live with diabetes every day. Alarmingly, another 79 million are at high risk for developing type 2 diabetes, a disease that is taking a harmful physical, emotional and financial toll on families and individuals of all walks of life.

Diabetes mellitus, often simply known as diabetes, is a set of metabolic diseases. The primary problem caused by the diseases is high blood sugar from two causes: the body isn’t producing enough insulin, or because cells are not responding to the insulin that is produced.

There are three primary kinds of diabetes:

Type 1 diabetes: the body fails to produce insulin with this type, also referred to as insulin-dependent diabetes mellitus and juvenile diabetes. People with this must inject insulin.

Type 2 diabetes: the body fails to use insulin properly with this condition, and it may be combined with an absolute insulin deficiency. It is formerly referred to as non-insulin-dependent diabetes mellitus and adult-onset diabetes.

Gestational diabetes: a pregnant woman who may have never had diabetes before has high blood glucose level during pregnancy. It may come before development of type 2 diabetes.

Recent numbers from the Centers for Disease Control and Prevention paint a grim picture of the prevalence of diabetes and its ravaging effects:

* Every 17 seconds, someone is diagnosed with diabetes.
* Diabetes kills more people each year than breast cancer and AIDS combined.
* Recent estimates project that as many as one in three U.S. adults will have diabetes in 2050.

November is American Diabetes Month, a time to rally individuals, communities and families to join the millions in the movement to Stop Diabetes. This year, the American Diabetes Association is asking individuals to take a pledge and raise their hand to Stop Diabetes.

Beginning November 1, the public can take action by taking the American Diabetes Month pledge on Facebook.

Here are other ways you can become involved:

* Attend an American Diabetes Month event in your area.
* Visit www.stopdiabetes.com.
* Call 1-800-DIABETES
* Text JOIN to 69866 (standard data and message rates apply).

New World Chili in a Crock Pot

Wed, 16 Nov 2011 11:59:28 GMT

New World Chili in a Crock Pot

The tomatoes, cranberries, corn, peppers and squash make this a healthy and super satisfying, stick-to-your-ribs meal on a cold autumn day.

Prep: 25 minutes
Cook: 10 hours on low or 5 hours on high

• 1 pound turkey breast tenderloin, cut into 1-inch pieces

• 1 28-ounce can diced tomatoes

• 1 15-ounce can black beans, rinsed and drained

• 1 8-ounce can tomato sauce

• 1 cup peeled, seeded and cubed butternut squash or pumpkin

• 1 medium onion, chopped

• 1 cup chicken broth, divided

• 1/2 cup frozen whole kernel corn

• 1/2 cup dried cranberries

• 1 fresh jalapeño pepper, seeded and finely chopped

• 2 tablespoons chili powder

• 1/2 tablespoon ground cumin

• 2 cloves garlic, minced

• 2 cups chopped fresh spinach

• 4 ounces Monterey Jack cheese with jalapeño peppers or cheddar, shredded

1. In a 5-quart slow cooker (crock pot) combine turkey, un-drained tomatoes, beans, tomato sauce, squash, onion, 1/2 cup chicken broth, corn, cranberries, jalapeño pepper, chili powder and garlic.

2. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for five to six hours. If desired, stir in additional broth to reach desired consistency. Stir in spinach just before serving. Sprinkle each serving with cheese. Makes six servings.

Pot-au-feu

Thu, 03 Nov 2011 14:23:16 GMT

Autumn is my favorite time of year. Nothing says “fall” like a slow-cooked French dish and some crusty bread. My favorite is pot-au-feu, a slow-cooked beef stew whose name means “pot on the fire.” Enjoy!

Pot-au-Feu

Serves: 6
Prep Time: 50 minutes
Cook time: 4 hours

Ingredients

1 tablespoon vegetable oil
6 boneless beef short ribs (1 1/2 pounds)
1 medium onion, halved
2 stalks celery with leaves
2 medium leeks
4 cloves garlic, unpeeled
2 sprigs fresh thyme
1/2 teaspoon whole peppercorns
2 bay leaves
6 large or 12 small whole fingerling potatoes
4 small carrots, cut into 2-inch pieces
1 medium turnip, peeled and cut in 2-inch pieces
3 whole chicken legs, skinned (2 pounds)
3 boneless smoked pork chops (8 ounces)
2 14-ounce cans chicken broth
Coarse salt
Freshly cracked black pepper
Sauce verte (see note)
Dijon-style mustard
Cornichons (gherkin pickles)

Instructions
1. In a large skillet, heat the oil over medium-high heat. Brown ribs on all sides. Remove ribs from skillet; set aside. Add onion to skillet, cut sides down, and cook until deeply brown. Remove onion from skillet; set aside.

2. Cut celery into two-inch pieces, reserving leaves. Cut white parts of leeks into two-inch pieces, reserving green tops.

3. For a bouquet garni, cut a 12-by10-inch piece from a double thickness of 100% cotton cheesecloth. Place onion, celery leaves, leek tops, garlic, thyme, peppercorns and bay leaves in the center of the cheesecloth piece. Bring up corners of the cheesecloth; tie closed with clean cotton kitchen string.

4. In a six-quart slow cooker (crock pot), combine celery pieces, leek pieces, potatoes, carrots and turnip. Top with ribs, chicken legs and smoked pork chops. Add bouquet garni to mixture in cooker. Pour broth over mixture in cooker.

5. Cover and cook on low-heat setting for seven to eight hours or on high-heat setting for 3-1/2 to four hours. Remove bouquet garni and discard.

6. To serve, ladle broth into shallow bowls and serve with portions of meat and vegetables. Sprinkle each serving with coarse salt and cracked black pepper. Serve with sauce verte, mustard and cornichons.

Note: To make sauce verte: In a saucepan, cook 1/2 cup fresh spinach and 1/4 cup Italian parsley leaves in boiling water for one minute. Drain and place in ice water. Drain again and pat dry with paper towels. In a blender or food processor, combine one cup mayonnaise, blanched spinach and parsley, one teaspoon snipped fresh tarragon, one teaspoon lemon juice, one anchovy fillet and one clove garlic, halved. Cover and blend or process until smooth. Stir in two teaspoons drained capers.

Hearty Cholent Stew

Wed, 16 Nov 2011 10:21:28 GMT

This is the traditional Saturday Sabbath dinner for many European Jewish people worldwide. I prefer it anytime but especially on cold, rainy autumn days.

This recipe includes two kinds of beans, and beans are powerhouses of nutrition. For example, a half-cup serving of cooked dry beans provides about 25-30% of the daily value of dietary fiber. About 75% of the fiber is insoluble, which may reduce the risk of colon cancer. The remaining 25% of the fiber is soluble fiber, which may reduce blood cholesterol.

So light a fire, put on some slow jazz and eat this hearty, delicious stew!

Cholent (Jewish Beef Stew)

Serves 6-8

1/2 pound dried lima beans
1/2 pound dried kidney beans
2 tablespoon schmaltz (chicken or goose fat) or olive oil
1 2-pound piece trimmed beef brisket
Kosher salt and freshly ground black pepper, to taste
6 cloves garlic, crushed
2 onions, chopped
1 tablespoon sweet paprika
1 pound beef marrow bones (optional)
2 cups roughly chopped whole peeled canned tomatoes
1/2 cup pearl barley
5 medium Yukon Gold potatoes, peeled and quartered
4 whole eggs (optional)
1/2 cup golden raisins
1/2 cup dried apricots, cut into quarters
1/2 cup chopped prunes
2 parsnips, peeled and cut into 1" pieces
2 carrots, peeled and cut into 1" pieces
1 cup flat-leaf (Italian) parsley leaves, chopped

1. Put beans into a 4-quart saucepan and cover with two inches of water. Bring to a boil and cook for one minute. Skim any scum from surface and drain beans; set aside.

2. Heat oven to 325° F. Heat schmaltz in a 6-quart Dutch oven over medium-high heat. Season brisket with salt and pepper; add to pot and cook, turning, until well browned, about eight minutes. Transfer beef to a plate.

3. Add garlic, onions, and paprika to pot and cook, stirring, until onions are soft, about 10 minutes. Add the reserved beans, the beef, marrow bones, tomatoes, barley, potatoes, eggs (in the shell), parsnips, dried fruit, carrots, and eight cups water to cover. Season with salt and pepper and bring liquid to a simmer. Cover pot and transfer to oven. Bake until beef is tender, about 2-1/2 hours.

4. To serve, transfer beef to a cutting board and cut into pieces. Remove eggs; peel and chop. Divide beef and eggs between six serving bowls and spoon stew into bowls. Garnish with parsley.

World Alzheimer’s Month

Mon, 26 Sep 2011 11:13:23 GMT

I regularly visit with patients who have Alzheimer’s disease and it’s a bittersweet experience. We celebrate the health that they do have, but grieve the changes in personality and behavior that alter our friends.

The disease traps people inside of their physical bodies. But even at the final stages, when the disease is at its worst, sometimes there are moments of clarity for these folks and a small window opens for us to see who they really are. I cherish those moments.

This is World Alzheimer's Month, a time to bring awareness to this devastating disease. Although we see much progress in treatment, it’s still progressive and incurable. I’m wearing purple today to show solidarity with others in recognizing this month. Take some time to learn more about this disease that will likely affect one in 85 people globally by 2050.

Alzheimer's 101

Some memory loss is normal as we age (link to previous blog post on memory loss), but when it’s serious enough to interfere with daily life, we call it dementia. Alzheimer's is the most common form of dementia, accounting for 50 to 80 percent of the cases.

Age is the greatest risk factor—most people with Alzheimer’s are older than 65. But up to five percent are actually in their 40s or 50s. This is known as younger-onset Alzheimer’s.

We’re still learning about the cause and progression of Alzheimer's disease. Many scientists and researchers believe that it has something to do with amyloid plaques and neurofibrillary tangles in the brain. Amyloid plaques are protein fragments that accumulate between the nerve cells of the brain and neurofibrillary tangles are insoluble twisted fibers found inside the brain's cells.

Our current accepted treatments for Alzheimer’s only address symptoms, not these plaques and tangles. There are promising clinical trials underway, but we’re still waiting for a medication that delays or halts the progression of the disease.

In the U.S., Alzheimer's is the sixth leading cause of death. After diagnosis, people with Alzheimer's live an average of eight years, but this number can vary from four to 20 years, depending on age and the person’s overall health. Just over two percent of individuals live more than 14 years after diagnosis.

10 warning signs of Alzheimer's

Every person is unique in his or her disease progression, but there are common symptoms that generally worsen over time, usually a period of years. Here are ten warning signs from the Alzheimer’s Association.

Memory loss that is disruptive to daily life
Difficulties in planning or solving problems
Trouble completing familiar tasks at home, at work or at play
Confusion with time or place
Trouble understanding visual images and spatial relationships
New problems with words in speaking or writing
Misplacing things and losing the ability to retrace steps
Decreased or poor judgment
Withdrawal from work or social activities
Changes in mood and personality

If you or a loved one are dealing with Alzheimer’s, call the Alzheimer’s Association 24/7 helpline: 800.272.3900 . You can also locate an Alzheimer’s Association chapter in your community by clicking here.

Butternut Squash: King of Vegetables and Vegetable to Kings

Wed, 16 Nov 2011 10:23:18 GMT

This American original has been cultivated for 10,000 years in southern Mexico and Central America by Native Americans. Its rich nutty flavor and silky texture have been a favorite of native peoples, Aztec kings and chefs around the world. A very easy vegetable to prepare, it cooks quickly, making it a favorite in my kitchen. Butternut squash is known for its anti-oxidants, anti-inflammatory compounds, vital poly-phenolics, low calories, no cholesterol, and abundance of vitamins A, C, E, complex Bs, omega 3s and 6s. It’s a vitamin store on a vine!

Toss a little diced butternut squash into soups, stews or braised dishes during the last 30 minutes of cooking for a punch of flavor, texture and nutrition. It makes a great mash or on a cold winter’s day, a wonderful bisque or cream soup. My favorite is the simplest: diced and boiled for 20 minutes in lightly salted water; drained and drizzled with extra virgin olive oil and a little fresh ground pepper. Now that’s heaven on earth!

Here’s another great recipe: a hot, cheesy butternut squash dip. Enjoy!

Hot butternut squash dip with roasted garlic and cheese

Serving Size: 8
Preparation Time: 20 minutes

1 whole butternut squash (about 2 pounds) — halved and pitted
8 cloves garlic — peeled
2 teaspoons extra virgin olive oil
2 tablespoons sour cream
2 teaspoons salt
1/8-teaspoon cayenne pepper
1/8-teaspoon pumpkin pie spice
1/8-teaspoons ground cumin
1 teaspoon freshly ground black pepper
5 tablespoons grated Parmesan cheese
3 oz. grated Gruyère or jalapeño jack cheese

Brush each half of the squash with olive oil, then place two cloves of garlic in each half of the squash; wrap each half in microwaveable plastic wrap. Cook on high in the microwave until the squash is tender (about 5-7 minutes).

With a spoon, scoop out pulp and garlic cloves from the squash and place it in the bowl of a food processor. Add remaining ingredients and process until smooth. Fold in the Parmesan, top with the Gruyère and bake in pre-heated oven at 400 degrees Fahrenheit for 15 to 20 minutes. Serve piping hot and cheesy on sliced and toasted whole-wheat baguettes, crostinis, tortilla chips or pita chips.

Celebrate National Assisted Living Week

Wed, 16 Nov 2011 11:57:40 GMT

It’s National Assisted Living Week September 11-17, 2011, and we’re celebrating the residents that live in our 16 Golden Living Communities and the volunteers, family members, staff and others who bring to these communities the care, attention and time they deserve.

We’re not alone — more than 38,000 assisted living communities nationwide are taking time this week to recognize all the people involved making day-to-day operations run smoothly. For the hundreds of residents in our Golden Living Communities, their contributions are invaluable.

By their nature, assisted living residences are special places — individuals come to us who are able to live independently, but need a little extra help with certain things. Examples of this would include medication management by a healthcare professional or personal care services by a skilled staff member. Our priorities are the health, protection and well being of every resident.

According to the Assisted Living Federation of America, the average age of assisted living residents is almost 87 years old. Our Golden Living Communities provide these folks with private suites and all meals, along with light housekeeping and activities for fun. If a resident should need more care, most of our facilities are located near a Golden LivingCenter, which makes it easy for that person to get a higher level of care before returning to their community. We even have Golden LivingCenters with wings devoted to assisted living.

So take a moment this week to join us as we recognize our communities and the people who make them vibrant places to live and work.

Summer’s Basil Crop Makes Delicious Pesto

Wed, 16 Nov 2011 10:23:00 GMT

The last days of summer are upon us. For me, the big question is always, “What do I do with all this basil?” The answer is clear: Pesto!

Making pesto is an easy process as it only contains six ingredients: basil, pine nuts, garlic, sea salt, pecorino cheese and good olive oil. Traditionally, it is tossed with pasta, boiled potatoes or gnocchi, or perhaps drizzled on grilled meats or vegetables. My grandmother always added it to her “pistou” (a Provencal vegetable stew) and her “marmitako” (a Basque fisherman’s stew).

But since this humble Italian export became all the rage in the 1980s, we’ve seen it in everything from egg salad to nachos and crab cakes and with all manner of ingredient variations. Make a big batch of pesto with your abundant summer basil, and your winter stews, soups and pastas will have the taste of summer. (When I plan to freeze my pesto, I will add all of the ingredients except the cheese and nuts, adding them when I thaw and use it at a later date. I often freeze my batches in ice cube trays before transferring to a heavy plastic bag for long-term storage.)

One of the tricks for this recipe is to blanch the fresh-picked basil in salted boiling water for 10 seconds, remove immediately and place in iced water to stop the cooking process. Enjoy and buon appetito!

Pesto Genovese

Makes about 1½ cups or 6 (2 oz.) servings

Ingredients:

4 cups packed Genovese basil (also called sweet basil), blanched briefly in boiling water and shocked in ice water
1/2 cup extra-virgin olive oil
1/2 cup finely grated Parmesan cheese
1/4 cup pine nuts
3 tablespoons finely grated pecorino cheese
2 cloves garlic, finely chopped
Coarse sea salt, to taste
2 teaspoons fresh lemon juice

Instructions:

1. Process basil, oil, Parmesan, pine nuts, pecorino, lemon juice and garlic in a food processor until smooth; season with salt.

Memory Loss Prevention

Fri, 26 Aug 2011 09:54:38 GMT

There are jokes aplenty about aging and memory loss—it’s a common experience among older adults and there is something funny about walking around looking for the reading glasses on your head.

Forgetfulness is not in your imagination. We have three kinds of memory and all of them tend to slow or decline with age.

1. Working memory: We have lots of things that we need to remember only for a few minutes, like a phone number or a license plate. Working memory stores it for that time.

2. Short-term memory: This picks up where working memory left off, from a couple of minutes to a couple of weeks. Remembering the name of a book you want to check out from the library is an example.

3. Long-term memory: Can store information for your entire life. Your first kiss, the smell of your grandmother’s house and the memory of your first car are likely in long-term storage.

If you ever have a sudden decline in any of these areas, seek medical attention —that’s not ever healthy brain function. But for the normal memory loss associated with growing older, there are some things you can do to help.

Stop Multitasking

Perhaps as you’re reading this blog, you’ve also been toggling back and fourth between e-mail and this page, glancing down occasionally at your mobile phone to see if you’ve gotten any calls. All this juggling divides your brain’s attention and hurts your ability to perform and learn. In fact, new research indicates that multitasking takes a much greater toll on older people’s working memory.

Exercise

Multiple studies have pointed out that even small amounts of exercise can have a positive effect on memory. So you don’t have to go into serious training to get the benefits — just lacing up three times a week could make a difference. Your fitness level could truly go to your head.

Mental Work Outs

“Use it or lose it” could be the motto for this tip. Like your body, your brain needs a good workout on a regular basis to stay fit. Crossword puzzles. Bingo. Reading a book. Taking a class. All of these give your brain cells something to get fired up about: new information.

Eat plenty of fruits, vegetables, and omega-3 fats

Turns out that the diet that’s great for your body is great for your brain: well-balanced, lots of whole grains, modest amount of protein, and a rainbow of colorful fruits and veggies. Fat is actually quite important, but they need to be the right kinds: monounsaturated and polyunsaturated fats that are rich in omega-3 fatty acids (avoid saturated fats).

Don't Smoke

If you need another reason to put down the smokes, here’s a great one: Smokers have worse name and face recognition than nonsmokers. It’s also a fact that smoking increases the risk of hypertension and stroke, other causes of memory loss.

Manage Stress

Your body makes a stress hormone called cortisol and it packs a mean punch against memory. When you’re in the middle of a stressful moment, you’re likely to have memory lapses, trouble concentrating or learning. Over the long-term, cortisol can damage brain tissue and lead to memory problems. Two effective tools for coping with stress are meditation and physical exercise.

Get Plenty of Sleep

There’s loads of research backing up the truth that you need to have adequate sleep — think six or more hours per night — for your cognitive functions to be at par. Sleep affects everything from new memory creation to emotional regulation, cognitive functioning to long-term memory access. Researchers have even found sleep deprivation in the young mimics the effects of aging, so it’s a double dose for older people to skimp on sleep.

Overmedication a growing problem in over-65 adults

Mon, 15 Aug 2011 16:10:52 GMT

In a recent AARP.org article, I read about a Georgia geriatric pharmacist, Armon Neel, who helps his patients say no to drugs. Dr. Neel believes that many older adults are overmedicated and he is not alone. Every Golden LivingCenter contracts the services of a consultant pharmacist with specialized training in geriatrics to review the medication regimen of every resident, every month. It’s part of our commitment to providing the highest possible level of care.

According to the Agency for Healthcare Research and Quality, the number of Americans treated in hospitals for medication-related problems grew from 1.2 million in 2004 to 1.9 million in 2008, and more than half of those hospitalized were 65 and older. This growing problem deserves our close attention.

Older adults are often more sensitive to the effects of medications and may require a lower dose than a younger person. Also, older adults tend to accumulate the three D’s: diagnoses, doctors and drugs. It is important that multiple drug therapies be coordinated by a primary care physician and/or pharmacist. This includes both prescription AND over-the-counter drugs. Board-certified geriatric pharmacists, like Dr. Neel, have the training and expertise to minimize medication-related problems in the elderly.

One of the greatest medication-related risks to older adults is taking a fall. Some drugs can lower blood pressure or blood sugar or cause sedation or gait disturbance. For example, Benadryl (diphenhydramine) is found in many over-the-counter cough and cold preparations; it can interact with prescription drugs and cause problems. Sleeping pills like Tylenol PM and the prescription drug Ativan are other examples.

At each Golden LivingCenter, a consultant pharmacist performs assessments to assure that medications and dosing are appropriate for each patient and resident. If the pharmacists have any questions or concerns, they work with the nursing and medical staff to resolve actual and potential medication-related problems.

We are so committed to this problem that we have a created a new company, Golden Clinical Rx Services, to hire and train our own board-certified geriatric pharmacists who will be fully integrated into the patient care team in each of our LivingCenters.

These pharmacists are responsible for the medication-use processes in each Golden LivingCenter to promote safe and effective drug therapy for each resident. This includes the proper ordering, receipt, storage, administration and disposal for all medications and vitamin supplements. They help ensure that the LivingCenter remains in compliance with all state and federal laws and regulations governing the use of medications in skilled nursing and rehabilitation centers.

However, at any given time only about 10% of the elderly are in a skilled nursing center and have the services of a consultant pharmacist available to them. For the other 90%, who may have questions or concerns about their medications, geriatric pharmacist like Dr. Neel are increasingly offering community-based consultation services for a reasonable fee.

For more information, please see www.ccgp.org or www.ascp.com/articles/help-managing-your-medicines

Watermelon Lemon-Lime Cooler

Wed, 16 Nov 2011 10:21:49 GMT

During the dog days of summer, sometimes you just need a little refreshment to quench your thirst and get you going again. With the benefits of fresh melon, ginger and citrus, this watermelon lemon-lime cooler is sure to do the trick!

Makes 8 servings

Ingredients

8 cups seedless watermelon, cubed
1/2 cup lime juice
1/4 cup sugar
2 tablespoons fresh ginger, chopped
2 cups lemon-lime soda, chilled

Directions

1. In a blender or food processor, cover and process the watermelon, lime juice and sugar in batches until smooth. Pour into a freezer-proof container.
2. Cover and freeze for 45 minutes or until edges begin to freeze. Stir and place in the fridge.
3. Pour 3/4 cup of the mixture into glasses over ice.
4. Add 1/4 cup of lemon-lime soda and stir.

Israeli Salad

Wed, 16 Nov 2011 10:22:41 GMT

Get your daily dose of vegetables, fiber and compliments when you share and serve this super salad with family and friends. Over the years, I’ve seen this salad served many ways--mixed with chilled penne pasta, tossed with different grains or paired with something awesome off the grill. My personal “off-the-grill” favorite is marinated and grilled lamb chops. Summer is all about grilling and chilled salads, so let’s get cookin’!

Makes 8 servings

15-ounce can garbanzo beans, rinsed and chilled
8 medium tomatoes, diced small
1 seedless cucumber, diced small
2-3 red, green, yellow or orange peppers (whatever you like), diced small
1 cup chopped Italian parsley
1/2 cup chopped cilantro
1 bunch scallions, sliced thin
3 tablespoons extra virgin olive oil
Kosher or sea salt and pepper to taste
Zest and juice of 1 lemon

Directions

1. Mix all ingredients together in a large bowl and refrigerate for at least one hour.
2. Serve chilled or at room temperature.

Tips and Tricks

If salad produces too much liquid while in the fridge, just use a slotted spoon when serving.
Traditionally, this salad is served with a topping of shaved parmesan, crumbled feta or shredded farmer’s cheese.
For a spicier salad, add a minced serrano or jalapeño chili.
Want more pizzazz? Give the salad a splash of red wine or sherry vinegar.

Salinas Lime Chicken Tacos

Wed, 16 Nov 2011 10:23:49 GMT

These lime chicken tacos are full of flavor, fresh ingredients and fun. Marinate today and invite your friends over tomorrow to build their own delicious tacos.

Makes 8 servings

40 minutes total preparation time, minus marinating time

1 pound skinless, boneless chicken breast halves or boneless thighs
1/4 cup fresh lime juice
2 tablespoons olive oil
3 tablespoons finely minced onion
1 ½ teaspoons Worcestershire sauce
2 tablespoons minced fresh garlic
3 teaspoons chili powder
1 tablespoon oregano
2 teaspoons cumin
1 (2 dozen) package corn tortillas
1 head lettuce, shredded
2 large tomatoes, diced small
8-ounce package shredded sharp cheddar cheese
1 ½ cup of your favorite homemade or store-bought salsa
8-ounce container sour cream
1 bunch rough-chopped fresh cilantro
2 limes cut into eighths

1. In a large stainless steel or glass bowl, combine olive oil, lime juice, onion, garlic, chili powder, oregano, cumin and Worcestershire sauce to create marinade.
2. Pour the marinade over the chicken and marinate for at least 5 to 8 hours.
3. Grill chicken until done and slice thin.
4. Warm the tortillas in the oven, microwave or on the grill (the best way) until soft.
5. Place one tortilla on top of another and fill with some chicken. Top with lettuce, tomatoes, cheese, salsa, and sour cream or let each person create their own taco using their preferred ingredients.
6. Finish the taco with a squeeze of fresh lime.

Mexican Melon and Mint Salad

Wed, 16 Nov 2011 10:22:05 GMT

In the heat of summer, there’s nothing better than a chilled salad and something special and yummy off the grill. Take a few minutes to pre-prep early in the day or the day before so you don’t find yourself in a flustered rush to get a meal together for your family and friends. A little planning and prepping makes cooking and entertaining fun and easy!

Makes 6 servings

1/2 cantaloupe, cubed
1 cup fresh pineapple, cubed
1 cup peeled and quartered kiwi
1/2 cup fresh blueberries
¼ teaspoon cayenne pepper
3 tablespoons fresh mint, finely chopped
1 tablespoon raw or white sugar
¼ teaspoon kosher or sea salt
Juice of 3 fresh limes (approx. 1/4 cup)

1. Mix the cantaloupe, pineapple, kiwi and blueberries in a bowl with a tight-fitting lid.
2. Stir the cayenne, mint, sugar, salt and lime juice together in a bowl, crushing the mint with the back of a spoon while mixing to extract flavors. Pour over the fruit mixture.
3. Seal the bowl with the lid and refrigerate at least 1 hour.
4. Just before serving, gently flip the sealed bowl several times to coat the fruit with the dressing. For a nice presentation, pour the fruit into your favorite serving dish or bowl.

Vibrant Broccoli Salad with Chickpeas

Wed, 16 Nov 2011 10:22:19 GMT

When the spring weather is inviting you to spend your time outdoors, cooking should be easy and flavorful. This broccoli salad with chickpeas pairs well with grilled meats or by itself with crisp French or Italian bread.

¼ cup bacon crumbles
1 pound frozen broccoli florets, thawed
1/2 cup golden raisins
¼ cup diced red onion
1/2 pint grape tomatoes, cut in half
2/3 cup creamy salad dressing
3 tablespoons red wine vinegar
17 ounce can of chickpeas, drained and rinsed
½ cup crumbled feta cheese
½ cup toasted sliced almonds

1. In a large bowl, combine the broccoli, bacon, grape tomatoes, onion, raisins and chickpeas.
2. In a mixing bowl, combine the creamy salad dressing, feta and vinegar together. Toss with broccoli mixture and chill. Before serving, sprinkle salad with toasted sliced almonds.