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SENIOR LIVING RETIREMENT PLANNING MAINTAINING ACTIVE LIFESTYLES

MESSENGER POST MEDIAYOUR GUIDE TO

Senior Lifetoday

Remember the old adage you are what youeat? Its still true. As we age, our bodies needfewer calories than they did when we wereyounger, and its likely that many boomers aregetting more calories than needed and from thewrong type of foods.

Unfortunately, most baby boomers areoverweight or obese, so most are getting way too

many calories, said Susan Roberts, professor ofnutrition and director of the Energy MetabolismLaboratory at the USDA Nutrition Center onAging in Boston. Thats why its importantfor us to understand what our bodies foodrequirements are, she said.

Continued on Page 2...

Caloric needs decrease with age, but nutrient needs increase

Finding ahealthy number

BY MELISSA ERICKSON | MORE CONTENT NOW


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Calorie requirements change as peoplereach their 50s and 60s, Roberts said. Theres nothing magic that happens atage 50, though, she said. Its really acontinuous process from the beginningof being an adult into our golden years. The number of calories you need eachday depends on your age, gender andactivity level.

Get your nutrients The challenge to getting the right amountof calories is that there is too much junkand too many huge portions in theAmerican diet, Roberts said. It is easy to eat hugeamounts of low-value foods, and of course fruits andvegetables and lean cuts of meat are more expensive,

she said.Instead, people should try and eat nutrient-packedfoods to stay within calorie needs while meetingnutrient needs.

In addition to nutrients, boomers should consider theirlevels of micronutrients, which are commonly referredto as vitamins and minerals such as zinc, iodine andvitamin C. We have, if anything, higher micronutrientneeds as we get older for most things and lower calorieneeds, so it is important for health to eat fewer calories

from junk foods, Roberts said.

Try abalanced dietBalanced nutritionis more thancalorie counting,though. There aremany other aspects tocreating a nutritious lifestyle.Certified nutrition consultant DeborahMarcus of Roseville, Calif., says to stop counting caloriesand start eating for health. She offers the followingtips for eating right:

Cook your own food (use leftovers andtake your food when away from home).

Avoid refined, processed foods and fastfood.

Drink at least 35 ounces of filtered watera day.

Eat three main meals or five to six smallmeals daily.

Divide your plate into three parts:cooked protein (eggs, yogurt, fish, chickenand meat); raw or steamed vegetablegreens; and whole carbohydrates (beans,legumes, quinoa, whole wheat).

Consume one handful of raw nuts or one smallavocado daily.

Use organic butter, coconut oil or gheefor cooking.

Use organic, first-pressed olive oil fordressings, salads, etc.

Have at least two small portions of naughtyfood per week.

Exercise daily for at least 15 minutes with a combinationof cardiovascular, weights, walking, swimming,stretching, dancing or your favorite sport.

PAGE 2 SPECIAL ADVERTISING SECTION to MESSENGER POST NEWSPAPERS for the week of DECEMBER 21, 2014

A woman over 50 who is: Not physically active needsabout 1,600 calories a day. Somewhat physically active needsabout 1,800 calories a day. Very active needs about 2,000calories a day.

A man over 50 who is:

Not physically active needsabout 2,000 calories a day Somewhat physically active

needs about 2,200-2,400 caloriesa day Very active needs about 2,400-2,800 calories a day.

Calorie countHow many calories do adults over 50 need?


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One of the least-popular winter

activities, shoveling snow, canalso be hazardous to your health. This strenuous activity is associated withmany serious and even fatal injuries, andshovelers should take precautions to protectthemselves.

Each year, shoveling snow leads to about100 deaths and 11,500 medical emergenciesthat require treatment, according to theNationwide Childrens Hospital.

Boomers are especially at risk. People ages55 and older are more likely to be hurt dueto a fall or to have heart-related symptoms,including chest pain and cardiac arrest.

When the temperature outside drops, ourblood vessels narrow to prevent our bodiesfrom losing heat, said Dr. Holly Andersen,director of education and outreach atthe Ronald O. Perelman Heart Instituteof NewYork-Presbyterian Hospital/Weill

Cornell Medical Center. This is a naturalresponse that can also put people with heartconditions and those involved in strenuousexercise at greater risk of having a heartattack.

Among patients who receive emergencytreatment for a snow shoveling-related

problem, men ages 55 and older are twice

as likely as women of the same age to getsnow shoveling-related heart symptoms,according to the Nationwide ChildrensHospital.

Shoveling is even more dangerous forpeople who are not in good shape.

The biggest risk for anyone out of shapewho shovels incorrectly is an injured muscleor spine, usually a back injury, but a heartattack is a much more dangerous risk, said

personal trainer and Baby Boomer CouchPotato Jimmy Mac.

A good rule of thumb is slow but sure. If youneed to get it done right away, hire a kid. ...If it is just a little snow, or you have plentyof time to shovel it, it actually can be goodexercise. At best, it can be a wake-up call thatit is time to get in shape, said Mac, whosegoal at BabyBoomerCoachPotato.com is tohelp out-of-shape boomers.

The cardiovascular demands of snowshoveling are increased by the freezingtemperatures that typically accompanysnowfall, said Dr. Gary Smith, director of theCenter for Injury Research and Policy. Notonly is the hearts workload increased due toshoveling snow, but cold temperatures also

add to the chances of a heart attack in at-risk

individuals. We recommend talking to yourdoctor before you shovel snow, especially ifyou do not exercise regularly, have a medicalcondition or are in a high-risk group.

Experts also recommend that peopleconsider alternatives to shoveling snow,such as hiring someone else to do it, or usingsalts, deicing sprays, heated sidewalk matsor snow blowers.

shovel snowwithout hurting your back

The following are a few additional tipsfrom the Nationwide Childrens Hospital forpreventing injuries when shoveling snow: Warm up with light exercise before youstart. Make sure to pace yourself by takingfrequent breaks for rest. The best way to clear snow is by pushingit instead of lifting. Ergonomically designed shovels are agreat choice to reduce the need forbending and heavy lifting. When possible, avoid large shoveling jobs by clearing snow several timesthroughout the day. Remember to wear warm clothing,including a hat, gloves and slip-resistant,high-traction footwear.



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W hile many are eagerly awaiting retirement, othersare worrying. The Employee Benefit ResearchInstitute reports that only 19 percent of workersare confident in their retirement savings. Nearly a third of

Americans ages 55 and older have saved less than $10,000 forretirement, and 22 percent have saved $250,000 or more.

Is it really possible to retire comfortably?

Certified financial planner and author Eric Brotman says yes,you can, and hes given you the steps to follow in his newbook, Retire Wealthy, a follow-up to Debt-Free for Life.

I wrote this book primarily because financial education islacking in our schools, and the American public is dealingwith a complicated financial outlook without the tools todeal with it, Brotman said.

What retirement meansRetire Wealthy provides a step-by-step path toward financialliteracy and retirement planning in a comprehensive andaccessible approach for people of all ages. The book looks athow much to save, what the best ways are to do it and whenretirement should start.

Brotman also redefines retirement as the freedom from theneed to work. In his book he writes: When you have achievedenough financial wherewithal to eschew any and all income-

producing activities other than those you want to pursue, inmy mind, you are retired. In other words, it is the absenceof needing to work, not the absence of working, that definesretirement.

If you look up the word retirement in the dictionary, it meansto withdraw, to retreat, to disappear, but I cant think ofanyone who wants to go from working full-time to a lifeof shuffleboard, Brotman said. Instead, retirement shouldbe the ability to relaunch as a new 2.0 version of yourself.People need purpose and drive. They need something moreto get them out of bed than whats on the menu at the localdiner, Brotman said.

Pay yourselfrst Th e ba ck bo ne of

Brotmans Retire Wealthyplan is to pay yourself first.Most people save for retirementby accident, putting awaywhatevers left at the end ofthe month.

Instead, you should carve outthat portion of your income thathas to be used for long-term savingsand then live on the rest. If that numberis 5 percent or 15 percent, make sure thatyoure putting that away first. That might meanyour 401(k), your 403(b), a savings account,prepaying debts. Pay yourself first and live offwhats left. There should be a savings component to everydollar made, Brotman said.

Retirement planning is something people should think aboutregardless of their age, but its not too late for most.

For people in their 50s and 60s, theres still time. I dontwant to say its never too late, but youve got to start makingchanges immediately. Build good habits and communicatethose good financial habits with your family, Brotmansaid.

Your family should be knowledgeable about whos in chargein case you become sick or incapacitated, who will makefinancial and medical decisions, what are your wishes forlong-term care, Brotman said. Its also a time to think aboutthe benefits of income shifting, he said.

Boomers have it tough. On the negative side, they maybe caring for aging parents and boomerang kids, buttheyre such a huge population block, they will drive theretirement conversation, Brotman said.

P e d r o R i b

e i r o S i m o e s / f l i c k r

I wrote this book primarily because nancial education is lacking in our schools, and the American publicis dealing with a complicated nancial outlook without the tools to deal with it. Eric Brotman

The next chapter Can you still save for retirement? Yes.BY MELISSA ERICKSON | MORE CONTENT NOW

AG 6 S C A A S G S C O SS G OS S A S f h k f C 21 2014


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It used to be that when people had knee replacement surgery, they were looking to ridthemselves from constant pain and continue into their senior years with a relatively sedentarylifestyle.

But for boomers, knee surgery means getting more out of life, and the newest forms of kneereplacement are allowing them to do just that.

Theres a soaring demand for knee replacements from boomers who want to live life to the

fullest, said Dr. Rajesh Jain, an expert in minimally invasive total hip and knee replacement atVirtua Joint Replacement Institute, Voorhees, N.J. As the technology has improved, the demandfor what people want has, too.

Boomers played harder, worked harder and later and had children later. With knee replacementsthey dont want to compromise. They want quality of life in addition to being free from pain.


Is minimally invasive knee replacement surgerythe right option for you? Explore your options

YOUR KNEES,

YOURCHOICES

HEALTH

IMAGE COURTESY OF THEAMERICAN ACADEMY OF

ORTHOPAEDIC SURGEONS

Patella

Tibialcomponentin place

Femoralcomponentin place

Unlike their parents who retired and took it easy, boomerswant to get it (knee replacement) done and get back towork. People are much more active now than they were a

generation ago, Jain said. They hike. They ski. They havesecond careers.

Newer techniqueAdvances in minimally invasive knee surgery haveoptimized the procedure so that it has become a muchless traumatic surgery, said orthopedic surgeon Dr. JamesStiehl, who is in solo practice in southern Illinois. Foranyone over 50, a knee replacement should last them 25years, Stiehl said.

While 70 to 80 percent of people still opt for the moretraditional surgery, Jain said, minimally invasive kneereplacement uses a smaller incision and less cutting of thetissue surrounding the knee. The goal is the same in bothsurgeries, but with minimally invasive surgery the surgeonavoids cutting into the tendons of the quadricep, wheremuch of the power of the knee comes from. The quadricepis the part of the knee responsible for bending the hip andstraightening the knee.

Studies have found that strength (in the knee) returnsquicker with minimally invasive surgery and also lastslonger, Jain said. Youll have more strength and a quickerreturn to function. Youre doing less damage with a shorter

incision, but youre getting the same results. Theres lesspain, not as big a scar, less blood loss and the range ofmotion returns faster.

Another plus for this kind of surgery is a shorter hospitalstay, Stiehl said. Typically a patient is up on their feet thatnight (same day of surgery), walking the next day and out(of the hospital) within two days, Stiehl said.

Who can benet The typical candidate for knee surgery has changed overtime, with younger people now seeking replacements.

Age is no longer a criteria. The criteria is quality of life,Jain said. Knee replacement is an elective procedure, and

its something to think about when a person cannot do thethings he likes to do. When other nonsurgical, noninvasivetreatments dont help or when the pain begins to affectyour life negatively, its time to consult a surgeon.

There are a few drawbacks to minimally invasive surgery,which has been compared to repairing a car engine viathe muffler rather than opening the hood. Because it isa difficult procedure, be sure to use a surgeon who is anexpert in the field, Stiehl said. Its a big operation. It is notsuggested for patients who are heavy-set or very muscular,have severe knee instability or deformity, or require a morecomplex replacement.



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,

This year marks the 10th anniversary ofmy solo trip to Paris to celebrate turning50. It also marks the anniversary of adecision I made that changed my life. Itwas in the City of Light that I decidedto create a workshop and offer talksdesigned to help men and women liveon their own with more condence and

joy.Since launching the workshop, I havebeen inspired by the courageous,resourceful divorcees, widows, andwidowers Ive met along the way whoare now living alone with success.

They reinforce what I practice every dayand what I preach in my Live Alone and Thrive workshop that the relationshipwith ourselves is the most enduring ofall and one that is worth nurturing. Thismuch I know:

1. Living alone doesnt mean beingalone. Spending time with a friend is just a phone call away.

2. Rediscovering your true self and identifying those things that bringmeaning and joy into your life can turn living alone into an adventure of thespirit.

3. Loneliness is not a state of being reserved for single people. Were youever lonely while you were married?

4. Traveling solo can be a journey that leads to self-discovery. Striking out onyour own will expand your horizons and build self-condence.

5. Accepting party invitations is worth doing, even if you fear the party willbe mostly couples. Remind yourself that guests often separate into groupsof women and men, so singles blend right in.

6. Figuring out how to hire a contractor, buy a car, or even replace the appervalve in your toilet can be very rewarding!

7. Pursuing a new career or college degree in midlife can be liberating andfun.

8. Doing a random act of kindness is a great antidote when youre feelinglonely and sorry for yourself.

9. Letting go of the idea that you need to be married to have any chance of

being happy and fullled is essential.

10. Treating yourself well builds esteem.Prepare and enjoy healthy meals athome. Get enough sleep. Exercise.Youre worth it.

11. Your children are your rst priorities,even in the face of an enticing romance.

12. Getting out of your comfort zone isworth the discomfort. Try somethingnew dance lessons, a computer class,snowshoeing or whatever piquesyour curiosity. Its a great way to havefun and meet people.

13. Isolating on holidays, birthdays,Sundays, etc. is for the birds.Solitaryconnement is punishment for criminals,

not single people. Make plans.14. Comb your hair. Lose the sweat pants.Put a smile on your face. Its important

to create your own positive feedback. Looking good will draw people (andcompliments) to you.

15. Theres no shame in asking for help. Its not a sign of weakness. On thecontrary. Asking for help shows courage and resourcefulness.

16. Self-condence and humor are powerful aphrodisiacs; neediness anddesperation are not.

17. Doing anything alone means you enjoy life and your own company; itdoes not mean you are a loser.

18. Expanding your denition of love beyond romantic love will stand youin good stead. Embrace passionate friendships.

19. Hanging out with negative people is a real downer. Put yourself withpeople who make you feel good about yourself and about life.

20. Living alone takes practice. Finding your home in your heart can deliverpeace and be incredibly empowering. Harness that potential and your

contentment will know no bounds. That I know!Gwenn Voelckers is the founder and facilitator of Live Alone and Thrive,empowerment workshops for women held throughout the year in Mendon,New York. For information about her upcoming workshops or to invite Gwennto speak, call (585) 624-7887 or e-mail: [email protected].

This much I know:20 things Ive learned about living alone

BY GWENN VOELCKERS | GUEST COLUMNIST


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