HomeTimesThe Newsletter for “Those Who Care” from America’s Choice in Homecare.

March 2017

A Four-Point Plan for Joint Health

1. Rest - The first part of healing the joints is to rest the joints. Massage, meditation, light yoga, stretching, and cool baths are great ways to rest the joints. Additionally, quality sleep each night is essential. (Quick tip: Take an epsom salt bath once a week.) 2. Healing Nutrients - Studies show that omega-3 fats can help support joint health by limiting inflammation after exercise and boosting hormones that help the body heal. Take a daily, high-quality omega-3 supplement like Nordic Naturals that has been third-party tested for purity, and is known for its great, non-fishy taste. 3. Superfoods - Superfood herbs and spices help the body get maximum nutrients in minimal amounts. For example, curcumin and bromelain are both great for helping joint pain and repair. Remember, limited processing of the product is ideal for optimal absorption. 4. Exercise and body alignment - You can't have optimal joint function if the body is out of alignment. There are five key joint checkpoints: ankle, knee, hip, shoulder and neck. This is where you start to achieve perfect posture, after which you can focus on strengthening the large muscles.

"The best age is always now," says Johnson. "Start as soon as possible and think about it like you take care of a car or nice jewelry. Joints are meant to last as long as you live. The key is to take care of them with quality nutrition, normal exercise, and adequate rest."

Keep on cruising with a regular maintenance schedule for your joints

(BPT) - Whether it's a brand-new Bentley or a classic 1970 Mustang, most people have a car they dream about. If they're lucky enough to own it someday, you better believe they're going to take care of it. Regular maintenance is an essential part of keeping a vehicle in tip-top shape. The same is true of the human body, particularly the joints."Prevention is the only thing that actually prolongs the health of your joints, similar to the care of a machine," says Matt Johnson, health and performance expert and president of On Target Living. "If you want something to last as long as possible, and to cost as little as possible over the long run, you have to do maintenance, checkups, and change the oil. Taking care of your body is no different. If you do, your joints can last until you're 80, 90, or even 100 without tendon or ligament issues."Johnson notes that joint issues are some of the most common concerns he sees in his practice. These issues can happen at any age, although many start to manifest between the ages of 40 and 50, after years of wear and tear cause pain and inflammation. Johnson's mantra: If you take care of the body it will take care of you. To help people of any age maintain joint health, he provides this four-point joint maintenance plan.

HomeTimesThe Newsletter for “Those Who Care” from America’s Choice in Homecare.

March 2017

Sleeping Disorders Faced by the ElderlyThere is a common misconception out there that the elderly need less sleep than other adults. It isn’t true – elderly persons need seven to nine hours of sleep each night, just like the rest of us. So why do so many people believe otherwise? Partly, it’s because even though elderly people should sleep as much as others, they often don’t. In fact, around 40% of all elderly persons suffer from some sort of sleep disorder. This is one of the biggest obstacles when caring for seniors. Just ask Larry Meigs, CEO and President of Visiting Angels: “For many seniors, a lot of problems can be traced to sleep related issues. So often, our clients struggle with day -to-day living because they can’t get the sleep they need to re-energize.”If your loved one struggles with sleeping issues, there’s good news. Many seniors are able to solve their sleeping issues through a few, simple strategies. We’ve put together a short guide below that you can share with your loved one for a better night’s rest.Unsure if your loved one suffers from one or more sleep disorders? It can sometimes be hard to tell. Sleep disorders come in a variety of types, and many seniors find themselves affected by multiple sleep related issues. Some of the most common sleeping problems faced by seniors include:

• Insomnia. Insomnia is an inability or difficulty falling or staying asleep.• Sleep apnea. Sleep apnea occurs when a person stops breathing for a short period. It is most common during sleeping and can wake a

person from an otherwise restful slumber.• Periodic Limb Movement. Periodic limb movement is the involuntary movement of one or more limbs, which can interrupt or delay sleep.Seniors may also suffer from other physical or mental conditions that can deter or interrupt sleep, such as frequent urination during the night. These kinds of conditions can be especially debilitating if combined with another disorder, like insomnia, that prevents the person from falling asleep again.

Contact your local Visiting Angels agency to obtain your copy of “Safety for Seniors at Home” guide.

Strategies for Coping with Sleep Disorders For many people, the first instinct when treating sleeping disorders is to rush for a pill or nutritional supplement that they believe will be a quick fix solution. Unfortunately, pills are often dangerous and potentially habit forming, while nutritional supplements are often ineffective, or only do half the job. Thankfully, many sleeping problems can be fixed through behavioral adjustments. Many people underestimate the effectiveness of changed habits when it comes to a good night’s sleep, but the following tips can be invaluable in helping anyone – including your elderly parent or relative – fall asleep and stay asleep.• Engage in Light Exercise. Regular light exercise, such as walking or gardening, will release

endorphins that reduce anxiety and stress – prime causes of insomnia.• Enjoy the Sunlight. Sunlight helps boost melatonin, key for healthy sleep, and encourages your

body to obey its natural sleep cycle.• Reduce TV, Computer, Phone, and Tablet Use before Bed. The artificial light of your television,

computer, cell phone, or tablet can prevent you from falling asleep if used within an hour of going to bed.

• Eliminate Lights & Noise from the Bedroom. Keep your bedroom as dark and quiet as possible. Remove or turn off noisy devices and eliminate lit devices, such as LED clocks.

• Develop Soothing Bedtime Rituals. A relaxing, consistent routine each night before bed will help calm your body and let it know that it’s time for sleep.

• Controlled Breathing. Slow, controlled breathing helps relax your body and encourages sleep. One popular method is the 4 7 8 method, where you breathe in for four seconds, hold your breath for seven seconds, and then exhale for eight.

These steps will help cure most insomnia issues, regardless of a person’s age. If your loved one continues to suffer from sleeping problems after attempting these methods, or if they suffer from a more serious sleep disorder such as a sleep related apnea, talk to your doctor about further steps you can take.

HomeTimesThe Newsletter for “Those Who Care” from America’s Choice in Homecare.

March 2017

Broiled Tilapia wiTh Garlic coBB Salad in a Jar wiTh BuTTermilk ranchServes: 6 servingsIngredients: 6 tilapia fillets (6oz)2 cloves garlic, crushed3 tsp extra virgin olive oil

1 tsp oregano1 tsp parsleysalt and pepper1 lemon

Serves: 2 Servings Ingredients: DRESSING2 tbsp light mayonnaise1/4 cup 1% buttermilk1/4 cup fresh chopped scallion1/4 teaspoon kosher salt1/8 teaspoon garlic powder1/8 teaspoon onion powder1/8 teaspoon dried parsley1/8 teaspoon dried basilfresh black pepper

SALAD2 strips center-cut bacon10 grape tomatoes, quartered2 ounces (1/2 small) avocado, diced2 large hard-boiled eggs, diced4 ounces cooked or grilled chicken breast, diced1/2 ounce (1 generous tablespoon) crumbled gorgonzola or blue cheese4 cups chopped romaine lettuce

InstructionsWash fish and pat dry. Line broiler pan with tin foil. Place fish on the tin foil and season with salt, pepper, oregano, and parsley. Drizzle with olive oil and top with crushed garlic.Set broiler to low and place fish about 8 inches from the flame. Cook until fish is cooked through, about 7 minutes (be careful not to burn garlic). Serve with freshly squeezed lemon juice.Cook's Note: This fish recipe will work great with any white fish. It’s super quick and easy to make, perfect for a busy weeknight!

Nutritional InformationServing Size: 1 fillet • Calories: 197.3 • Fat: 6.5 • Carbs: 2.4 g • Fiber: 1 g • Protein: 34.6 g • Sodium: 129.5 mghttp://www.skinnytaste.com/broiled-garlic-tilapia/

InstructionsWhisk all dressing ingredients in a small bowl until combined. Set asideCook the bacon according to package directions. Once cooked, place strips on a paper towel lined plate and allow to cool. Meanwhile, chop the tomatoes, avocado, eggs, and chicken. Once cool, chop the bacon.In each quart size mason jar, divide all ingredients evenly. Layer the dressing, chicken, tomato, eggs, cheese, bacon and top with chopped romaine and avocado (I suggest adding avocado the day you plan to eat it).Cook's Note: If you’re not familiar with jar salads, the dressing goes on the bottom layered with vegetables that don’t wilt and topped with the more delicate lettuces. I wasn’t sure how the avocado would hold up, but I ate my second salad two days later at the beach and it was still perfect (mine was not too ripe). To eat, shake it all up and pour it onto a plate. Note: if you prefer to use powdered buttermilk instead of buying a carton, that would work fine (or you can make my buttermilk oven “fried” chicken from my cookbook with your extra buttermilk).Nutritional InformationServing Size: 1 jar • Calories: 368 • Carbs: 14 g • Fiber: 5.5 g • Protein: 32g • Sugars: 7 g • Sodium: 674 mghttp://www.skinnytaste.com/cobb-salad-in-a-jar-with-buttermilk-ranch/

HomeTimesThe Newsletter for “Those Who Care” from America’s Choice in Homecare.

March 2017

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