Healthy Living.................. 5-6Looking Back .................... 11Great Escape ..................... 13Good Times ..................14-15At the Center ..................... 16Garden Path...................... 18Green Corner .................... 19Mind Games ......................20

FR

EE

!F

RE

E!

Young At HeartNews

Activities, Resources & Ideas

February 2014

Healthy Living................ .. ..6Great Tastes ........................ 8Great Escape ..................... 13Good Times ..................14-15At the Center ..................... 16Garden Path......................18Mind Games ......................20

H l h Li i 6In This Issue:In This Issue:

We love hearts on every levelpgs 3, 6, 12, 13

Get ready, get set, protectpg 7

A romantic get-away - perfect for your sweetiepg 3

Can you hear the heartbeat of February? It is, after all, a month to focus on “hearts” on many levels. We begin with some famous people who celebrate a Birthday with a few words from their hearts. Then you will fi nd out who started the Valentine “holiday’ long ago, as well as how to say ‘I love you’ in many languages (pg 3). You’ll also fi nd tips on Valentine Dates & Gifts (pg 12) plus suggestions for some Romantic Getaways (pg 13) to make it easier for you to show that special person how much you appreciate them.

Another focus for the month is the National Heart Month observance – fi nd information on the Healthy Living page. (pg 6). Our Food of the month is healthy for hearts and also another aspect of February – taking care of your health during winter living (pgs 8-9). Supporting your immune system is a key to staying healthy this season and we give you tips on how to do that (pg 7). Two more health observances bring important information on Macular Degeneration (pg 5) and Getting Back to Sleep to stay healthy (pg 11).

We also focus on Winter Home Projects (pg 10), and Winter Garden tips (pg 18). We cover fun & interesting Good Times around the area, at your local Community/Senior Center and In Your Community (14-16), plusinformation on Retirement Living with great tips and suggestion for a rewarding volunteer opportunity (pg 17). Our Green Corner gives suggestions for reusing the many yogurt and raisin containers you have saved (pg 19).

To sharpen your brain skills (and for fun), we give you Mind Games along with a healthy Dose of Laughter and a look back at History on a special February day (pgs 20-22). Check Reading Suggestions for helpful books (pg 23). We give you these activities, resources and ideas (from our heart) to help you stay on top of winter while you live

Young At Heart

♥

You’ve Gotta Have Heart!You’ve Gotta Have Heart!

2 YOUNG AT HEART February 2014

Sunday NightsSSSSSSSSSSSSSSSSSSSSSSSSSSSuuuuuuuuuuuuuuuuuuuuuuuuuuunnnnnnnnnnnnnnnnnnnnnnnnnnndddddddddddddddddddddddddddaaaaaaaaaaaaaaaaaaaaaaaaaaayyyyyyyyyyyyyyyyyyyyyyyyyyy NNNNNNNNNNNNNNNNNNNNNNNNNNNiiiiiiiiiiiiiiiiiiiiiiiiiiiggggggggggggggggggggggggggghhhhhhhhhhhhhhhhhhhhhhhhhhtttttttttttttttttttttttttttsssssssssssssssssssssssssssy pyyyyyyyyyyyyyyyyyy ppppppFFFFFrrrriiiidddddddddaaaaaaaayyyyyyyyyyyyysssss aaaaaaaatttttttttt 999999999999 ppppppppppppmmmmmmmmmmmmmFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFrrrrrrrrrrrrrrrrrrrrrrrrrrrrriiiiiiiiiiiiiiiiiiiiiiiiiiiiiidddddddddddddddddddddddddddddddddddddddddddddddddddddddaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaayyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyysssssssssssssssssssssssssssssss aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaattttttttttttttttttttttttttttttt 99999999999999999999999999999999999999 pppppppppppppppppppppppppppppppppppppmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm

ddddd iiiiiTTTTuueessdddddaayy EEEEvveenniiiiinnggssTTTTTTTTTTTTTTTTTTTTTTTTTTuuuuuuuuuuuuuuuuuuuuuuuueeeeeeeeeeeeeeeeeeeeeeeeeeeeeessssssssssssssssssssssssssssdddddddddddddddddddddddddddddddaaaaaaaaaaaaaaaaaaaaaaaaaaaaayyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy EEEEEEEEEEEEEEEEEEEEEEEEEEvvvvvvvvvvvvvvvvvvvvvvvvvvvvveeeeeeeeeeeeeeeeeeeeeeeeeeeeennnnnnnnnnnnnnnnnnnnnnnnnniiiiiiiiiiiiiiiiiiiiiiiiiiiinnnnnnnnnnnnnnnnnnnnnnnnnnnggggggggggggggggggggggggggggggggggsssssssssssssssssssssssssssss

Call thhe MidddddddwwwwwwiiffeeeeeCCCCCCCCCCCCCCCCCCCCCCCaaaaaaaaaaaaaaaaaaaaaallllllllllllllllllllllllllllllll tttttttttttttttttttttthhhhhhhhhhhhhhhhhhhhhhhheeeeeeeeeeeeeeeeeeeeee MMMMMMMMMMMMMMMMMMMMMMMMiiiiiiiiiiiiiiiiiiiiiiddddddddddddddddddddddddddddddddddddwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwiiiiiiiiiiiiiiiiiiiiiiifffffffffffffffffffffffffeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

WWednesdays at 9 pmWWWWWWWWWWWWWWWWWWWWWWWWWWWWeeeeeeeeeeeeeeeeeeeeeeeeeeeeddddddddddddddddddddddddddddnnnnnnnnnnnnnnnnnnnnnnnnnnneeeeeeeeeeeeeeeeeeeeeeeeeeeesssssssssssssssssssssssssssddddddddddddddddddddddddddddaaaaaaaaaaaaaaaaaaaaaaaaaaaayyyyyyyyyyyyyyyyyyyyyyyyyyyyssssssssssssssssssssssssssss aaaaaaaaaaaaaaaaaaaaaaaaaaaatttttttttttttttttttttttttttt 9999999999999999999999999999 ppppppppppppppppppppppppppppmmmmmmmmmmmmmmmmmmmmmmmmmmmm

February 2014 YOUNG AT HEART 3

Valentine’s Day Numbers62% of adults say they celebrate Valentine’s Day448 million dollars are spent on candy the week before Valentine’s Day58 million lbs of chocolate are bought during Valentine’s Day weekMen spend an average of $150 / Women spend an average of $74 174,000 gallons of sparkling wine are sold through Valentine week

Gertrude Stein, Author b. 2/3 We are always the same age inside.

Elizabeth Blackwell, Scientist b. 2/3It is not easy to be a pioneer - but oh, it is fascinating!I would not trade one moment, even the worst moment, for all the riches in the world.

Jules Verne, Author b. 2/8I believe cats to be spirits come to earth. A cat, I am sure,could walk on a cloud without coming through.

Boris Pasternak, Author b. 2/10   I come here to speak poetry. It will always be in the grass. It will also be necessary to bend down to hear it. It will always be too simple to be discussed in assemblies.

Kim Novak, Actress b. 2/13 When you touch these trees, you have such a sense of the passage of time, of history. It’s like you’re touching the essence, the very substance of life.

Susan B Anthony, Activist b. 2/15 The older I get, the greater power I seem to have to help the world; I am like a snowball -- the further I am rolled, the more I gain.

Ansel Adams, Photographer b. 2/20 The negative is the equivalent of the composer’s score, and the print, the performance.

Anais Nin, Author b. 2/21 Age does not protect you from love. But love, to some extent, protects you from age.

Steve Jobs, Co-Founder-Apple Computer b. 2/24If you haven’t found it yet, keep looking. Don’t settle.As with all matters of the heart, you’ll know when you fi nd it.And, like any great relationship, it just gets better as the years roll on.

Joanne Woodward, Actress b. 2/27 An activist is someone who makes an eff ort to see problems that are not being addressed and then makes an eff ort to make their voice heard.

Linus Pauling, Scientist b. 2/28The best way to have a good idea is to have a lot of ideas.

Susan B Anthony Day - February 15th

Susan Brownell Anthony is best known for promoting women’s rights and starting the women’s suff rage in the United States. She was born in West Grove, Massachusetts, on February 15, 1820, and devoted most her life to anti-slavery and women’s rights, including the right to vote. She died of heart disease and pneumonia in Rochester, New York, on March 13, 1920. In 1920, the “Anthony Amendment” was made to the U.S. constitution, which gave women the right to vote. She was the fi rst American woman to have her likeness on a U.S. coin.

Valentine’s Day HistoryThe Romans Started It! Valentine’s Day was once a minor Roman holiday honoring an Italian saint, Valentine, who was killed for secretly marrying couples against the wishes of the emperor. Emperor Claudius II had cancelled all marriages so the Roman men would serve as soldiers. As it spread, the seasons played a role (as in the Solstice and many December celebrations) and thoughts of spring began to appear with an emphasis on mating and new life, so people’s thoughts turned to love. Into the nineteenth century, February 14th was more of a customary day to express romantic feelings, to court one’s love with a tender letter, a poem or private gift - a holiday for lovers only.

Valentines Day QuotesIf music be the food of love, play on. - Shakespeare Grow old along with me, the best is yet to be. - Robert Browning Love is much nicer to be in than an automobile accident, a tight girdle, a higher tax bracket, or a holding pattern over Philadelphia. - Judith Viorst At the touch of Love every one becomes a poet. - Plato Love may not make the world go round, but I must admit that it makes the ride worthwhile. - Sean Connery Love is like the measles; we all have to go through it. - Jerome Jerome Love is like an hourglass, with the heart fi lling up as the brain empties. - Jules Renard It is never too late to fall in love. - Sandy Wilson

February Birthdays

Arabic Ana behibak or behibek Cheyenne Ne mohotatse Japanese Aishiteru Danish Jeg Elsker Dig Korean Sarang Heyo Farsi Doset daram Mohawk Kanbhik Filipino Mahal kita Norwegian Jeg Elsker Deg French Je t’aime, Je t’adore Portuguese Amo-teGerman Ich liebe dich Russian Ya tebya liubliu Greek S’agapo Spanish Te quiero / Te amo Hawaiian Aloha wau ia oi Swedish Jag alskar dig Hebrew Ani ohev otah or et otha Turkish Seni Seviyorum Indonesian Saya cinta padamu Welsh ‘Rwy’n dy garu Irish Taim i’ ngra leat Yiddish Ikh hob dikh Italian Ti amo Zimbabwe Ndinokuda

Say I Love You in Many Languages

k k

4 YOUNG AT HEART February 2014

Miss the Last Issue?Don’t spend time searching for the latest copy of Young at Heart or get to the newsstand as the person just ahead of you grabs the last copy…

JOIN OUR SUBSCRIBERS and get the latest copy of Young at Heart in your mailbox every month.

Mail name, address plus $12 (check or m.o.) for six (6) months to:

Young At Heart News305 NE 6th St., #704

Grants Pass, OR 97526

More information: 541.476.0067

or info@youngatheartnews.com

Printed on recycled newsprint using Soy ink

February 2014Published by

Young at Heart News305 N.E. 6th St., #704Grants Pass, OR 97526info@youngatheartnews.comOffi ce: 541.476.0067www.youngatheartnews.com

Accuracy of all materials is the sole responsibility of the authors. Young at Heart News shall not be reproduced in any form or manner without prior written agreement.

Young at Heart is a free monthly publication focusing on resources, activities and ideas for the 50 or better community. These pages serve as a medium for time-tested and innovative thoughts that we hope will contribute to and enhance the lives of our readers. We recognize there are many paths to reach this prime time of life and many choices to make as we cultivate our futures. We research, gather and offer suggestions as springboards of food for thought, ideas for leisure, educa-tional opportunities and resources for strength in all aspects of our many readers’ lives – health, fi nances, home, leisure and more.

Pick up your FREE copy of Young At Heart each month at the following locations:

ASHLANDAshland HospitalAshland Food Co-op LibraryLithia Springs Market of Choice OLLISenior CenterShop ‘n CartThe Bread Board

BROOKINGSCC’s Clothes for CancerChetco LibraryChetco Activity CenterWhales Tail Candy Whaleshead Inn

CAVE JUNCTIONTaylor’s SausageCJ Senior CenterLibrary

CENTRAL POINTLaurel Hill Golf CourseRay’s MarketRVCOG The Senior Center

CRESCENT CITYInformation CenterDel Norte Sr Center

EAGLE POINTButte Creek MillHamish Wayside Info CenterHistory CenterLibraryRay’s MarketSenior Center

GOLD BEACHCoff ee DockGold Beach Books & Rachel’s Coff eehouseRay’s MarketSenior CenterVisitor’s CenterWild Coast Vacations

GOLD HILLLibraryRay’s Market

GRANTS PASSBlack ForestBlind George’sBluestone CafeBree’s Upscale ResaleClub NorthwestDella’s RestaurantElmer’s RestaurantGooseberriesThe GrangeHerb ShopIn The BoxJoCo Historical Soc.LibraryThe Mail CenterRSVPService DrugsSiskiyou Comm. Health The Train DepotThree Rivers HospitalVisitors CenterVitality CenterYMCA

JACKSONVILLEBella UnionUmi SushiGood Bean Coff eeJacksonville MercantileLibraryPony EspressoRay’s MarketPico’sSenior CenterSenior Thrift StoreVisitor Center

MEDFORDACCESSAvamere Health ClubBear Creek Golf CourseFood 4 LessFox Run FarmLibrary (Main branch)Mrs. Q’s on JacksonOrganics on MainParkside CafeProvidence HospitalQuality MarketRoosters RestaurantRV Genealogical Soc.RV Medical CenterMedford Senior CenterWest Main Pharmacy

PHOENIXDebby’s DinerFarmer’s MarketLibrary Ray’s Market

ROGUE RIVERBee Gee’sCommunity CenterLibraryRay’s MarketVisitor’s Center

SHADY COVEEdgewater InnLeisure DaysLibrary Shady Cove MarketCommunity CenterShady Kate’s BoutiqueVisitor Center

SMITH RIVERLucky 7 Casino/ Visitor’s Center

WHITE CITYCommunity Health CenterLibraryThe Old Farmhouse

and more locations in the valley,on the coast and beyond.

Merchants -

Would you like to have

Young At Heart available for your

customers?Call us for

details.

476-0067

850 NE "E" StGrants Pass, OR 97526 541.956.5241

5805 S 6th StKlamath Falls, OR 97603541.273.3744Kla54

85Gr54

58

Seniors always receive 10% discount on services

Being HealthyWise Health Care Consumer Month

This February health observance was established by the American Institute for Preventive Medicine. They suggest the following for being a wise health consumer. Use these steps during National Wise Consumer Health Month to take charge of your health toward a better quality of life.

Take time to carefully select a doctor or health care provider. Ask for recommendations and check to see whether or not the doctor participates in your health insurance plan. Prepare for visits to your health care provider by compiling lists of questions or concerns you wish to discuss during your appointment. By making the most of the time you have, you can avoid unnecessary calls and repeat visits. Ask questions about medications you are prescribed. Understand why you are taking it and how it should be taken. Finish all medications, even if you are feeling better if so instructed. Keep a checklist of all medications you take and share it with your health care provider - important if you see more than one doctor. Understand you health insurance plan. A list of basic questions about what is covered and knowing the answers can save time and money. Take care of your mental health as well as your physical health. States of emotional upset can interfere with daily living routines, and can ultimately aff ect your physical well-being. Handling stress is one of the most important things you can do to maintain good health. Eat Well for Healthy Weight. It starts with healthy choices. Get a Move On! It’s takes less time than you think to increase your physical activity level - Join a club or exercise with a friend. Keep a list of health agencies. Most are available by phone, fax or e-mail and serve as a resource for free information and support.

February 2014 YOUNG AT HEART 5

Michael W. Schwartz, ODOptometrist

One Doctor Offi ce — one professional sees you.

• Quality• Integrity• Thorough eye exams• Accuracy in Vision Services

Skilled, friendly staff with years of experience

Complete and Accurate Vision Services

• Glasses• Contact lenses - including multifocal & monovision• Magnifi ers

OPEN MONDAY THROUGH FRIDAYWEDNESDAY OPEN UNTIL 6:00 PM

853 NE “A” Street (across from Circle K)541.474.2788www.docshwartz.com

Macular Degeneration: What, Why & How to CopeOf the buzzwords associated with the eye and vision, few have the same impact and the condition macular degeneration or ARMD. What is this condition, why does it happen, and what can be done about it?

First, let’s review the eye’s anatomy. The eye is like a spherical shell of white scleral material. Inside that shell, and lining the back of the eye, is a carpet of blood vessels which lie in random patterns - kind of how a pot of drained boiled spaghetti pasta looks. This is called the choroid, and it is a key player in the nutrition of the retina. Overlying the choroid is the retinal pigment epithelium, a slurry of pigment cells which separates the choroid from the retina. It serves to help transfer nutrients from the choroid forward into the retina, and transfers waste substances from the retina back into the choroid.Overlying the choroid is the retina itself. It is analogous to the fi lm of a camera (remember fi lm?) and contains millions of rods and cones, the receptors which perceive light and transmit signals to your brain.

In normal operation, the very busy retina receives quick replenishment of oxygen from the choroid and gets rid of waste products equally quickly.

Macular degeneration (ARMD) produces decreased retinal function, and, consequently, poorer vision by one of two general ways: One - dry ARMD results from a thinning or similar deterioration of the retinal pigment layer. When there is decreased capacity to transfer nutrients and waste products, the retina starts to lose normal health. Over time, vision starts to blur as the retinal structure suffers from poor nutrition and/or accumulation of waste products.

The other type is wet ARMD. In that, the choroid starts to grow abnormal vessels which penetrate the retinal pigment epithelium. These abnormal vessels are weak and tend to break or spontaneously leak. This produces accumulation of improper fl uids, such as whole blood or blood plasma in the retina. The leaky vessels might break and scar, producing traction on the retina and distortion of that critical fi lm. Vision becomes blurry as the rods and cones and related structures start to degrade with the poor environment.

What are the risks? First, according the American Academy of Ophthalmology, only about 2% of those in their 50s develop macular degeneration; but by age 75 about 30% of patients do. Hence, the abbreviation ARMD stands for age related macular degeneration.

Age is a factor, but lifestyle is an important consideration. Remember mom’s advice about eating your vegetables? She was right. A proper diet, rich in dark leafy green vegetables, brightly colored fruits and vegetables, and sensible avoidance of excess fats and cholesterol can help. Likely anything that is heart healthy is probably eye healthy. Exercise is a real help in this, as we all know.

Other risks include smoking, obesity, high blood pressure, and heredity can also play major roles in this disease.

How is ARMD detected? Although blurring of things you are looking directly at is a prime symptom, unfortunately that symptom can escape detection for a number of years while damage is ongoing. Eye exams can detect the presence of drusen - little specks of waste material in the retina which can herald future damage. I always recommend dilated eye exams in the senior population - its’ a pain but the sharp visualization of interior eye structures aff orded the doctor is a big hedge against many eye diseases, including and beyond ARMD. Ongoing macular degeneration produce distortion of the vision in some cases, so an “Amsler Grid” a small card which resembles graph paper - can be used to look for distortion, a consequence of some forms of ARMD.

Treatments of ARMD vary with the type of problem. There is no medicine for the dry form, but vitamin therapy can at least stay the course and prevent further damage in 30% of cases of moderate ARMD. There are several types of eye vitamins and other supplements, - speak with your eye doctor for specifi c recommendations.

Many cases of the wet form can be treated with in-the-eye injections of a substance which suppresses the growth of the choroidal vessels we discussed earlier. Or, various types of laser treatments or other therapies might be recommended. Those types of treatments are generally the province of the retinal specialist. In Southern Oregon, we are most fortunate to have several such specialists.

If worst comes to worst and the ARMD is not treatable, workarounds like magnifi ers, adaptive aids, e-readers with large print available, etc, can make a diff erence in a person’s life and for the motivated person prolong independence and fulfi llment in later years.

Learn more at these useful web sites: shoplowvision.com for many adaptive aids and consumer magnifi ers.Aao.com, the web site of the American Academy of Ophthalmology.Aoa.com the web site of the American Optometric Association.

Submitted by Michael Schwartz, O.D.

Here is a photo of the inside back wall of the eye. The or-ange colored retina covers the back wall. Left of center is a darker colored area, which is the macula. This macula is in normal health.

This photo shows early macular degeneration. Notice the drusen, which are whitish deposits of waste materials adjacent to the macula. Later changes could include scar-ring, bleeding, or fl uid accumulation.

6 YOUNG AT HEART February 2014

HEALTHY LIVING

One Step at a Time Begin your journey to better heart health with these tips in mind:

Don’t become overwhelmed. Every step brings you closer to a healthier heart.

Don’t go it alone. The journey is more fun when you have company. Ask friends and family to join you.

Don’t get discouraged. You may not be able to take all of the steps at once. Get a good night’s sleep and do what you can tomorrow.

Reward yourself. Find fun things to do to decrease your stress. Round up some colleagues for a lunchtime walk, join a singing group, or have a healthy dinner with your family or friends.

Plan for PreventionSome health conditions and lifestyle factors can put people at a higher risk for developing heart disease. You can help prevent heart disease by making healthy choices and managing any medical conditions you may have.

Eat a healthy diet. Choosing healthful meal and snack options can help you avoid heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetables—adults should have at least 5 servings each day. Eating foods low in saturated fat, trans fat, and cholesterol and high in fi ber can help prevent high cholesterol. Limiting salt or sodium in your diet also can lower your blood pressure. For more information on healthy diet and nutrition, visit CDC’s Nutrition and Physical Activity Program website and ChooseMyPlate.gov.

Maintain a healthy weight. Being overweight or obese can increase your risk for heart disease. To determine whether your weight is in a healthy range, doctors often calculate a number called the body mass index (BMI). Doctors sometimes also use waist and hip measurements to measure a person’s body fat. If you know your weight and height, you can calculate your BMI at CDC’s Assessing Your Weight website.

Exercise regularly. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. The Surgeon General recommends that adults should engage in moderate-intensity exercise for at least 30 minutes on most days of the week. For more information, see CDC’s Nutrition and Physical Activity Program website.

Monitor your blood pressure. High blood pressure often has no symptoms, so be sure to have it checked on a regular basis. You can check your blood pressure at home, at a pharmacy, or at a doctor’s offi ce. Find more information at CDC’s High Blood Pressure website.

Don’t smoke. Cigarette smoking greatly increases your risk for heart disease. If you don’t smoke, don’t start. If you do smoke, quit as soon as possible. Your doctor can suggest ways to help you quit. For more information about tobacco use and quitting, see CDC’s Smoking & Tobacco Use website and Smokefree.gov.

Limit alcohol use. Avoid drinking too much alcohol, which can increase your blood pressure. Men should stick to no more than two drinks per day, and women to no more than one. For more information, visit CDC’s Alcohol and Public Health Website.

Have your cholesterol checked. Your health care provider should test your cholesterol levels at least once every 5 years. Talk with your doctor about this simple blood test. You can fi nd out more from CDC’s High Cholesterol Website.

Manage your diabetes. If you have diabetes, monitor your blood sugar levels closely, and talk with your doctor about treatment options. Visit CDC’s Diabetes Public Health Resource for information.

Take your medicine. If you’re taking medication for high blood pressure, high cholesterol, or diabetes, follow doctor’s instructions carefully. Ask questions if you don’t understand something.

For more ideas about simple steps to take every day for better heart health, visit the full page of tips. You can also follow the Million Hearts™ initiative on Facebook and Twitter for even more ways to protect your heart and live a longer, healthier life. Million Hearts™ is a national initiative to prevent 1 million heart attacks and strokes in the United States by 2017.

Together, we can prevent heart disease, one step at a time.

National Heart MonthHeart disease is a major problem. Every year, about 715,000 Americans have a heart attack. About 600,000 people die from heart disease in the U.S. each year - 1 out of every 4 deaths. Heart disease is the leading cause of death for both men and women. The term “heart disease” refers to several types of heart conditions. The most common type in the U.S. is coronary heart disease (also called coronary artery disease), which occurs when a substance called plaque builds up in the arteries that supply blood to the heart. Coronary heart disease can cause heart attack, angina, heart failure, and arrhythmias.

Cardiovascular disease, including heart disease and stroke, costs the U.S. $312.6 billion each year. This total includes the cost of health care services, medications, and lost productivity. These conditions also are leading causes of disability, preventing Americans from working and enjoying family activities. The situation is alarming, but there is good news - heart disease is preventable and controllable. Start by taking small steps every day to bring our loved ones and ourselves closer to heart health. The CDC gives us a tip a day throughout February, but you can take these small steps all year long.

F :

American Heart Association: heart.org/gglRisk/locale/en_US/index.html?gtype=health

Mayo Clinic: mayoclinic.com/health/heart-disease-risk/HB00047

Cholestrol Education Program: http://hp2010.nhlbihin.net/atpiii/calculator.asp

Pain or discomfort in jaw, neck, or back.

Feeling weak, light-headed, or faint.

Chest pain or discomfort.

Pain or discomfort in arms or shoulder.

Shortness of breath.If you think you or someone you know is having a heart attack,

call 911 immediately.

February 2014 YOUNG AT HEART 7

Strengthen Your Winter Immune System

FOODTo maintain a strong immune system, it is important that you make good food choices all year and especially pay close attention in the winter when many fresh fruits or vegetables are not bountiful. Tips for keeping up your “strength” throughout your body include:

Carbohydrates - Reports show how important carbohydrates are for our bodies. It is recommend they be 55-60% of your diet. Be sure you select the healthy carbohydrates (good carbs), which include whole grains, beans, fruits, and vegetables. Healthy carbs digested slowly, so you feel full longer and keep blood sugar and insulin levels stable.

Unhealthy carbs (bad carbs), such as white fl our, refi ned sugar and white rice are stripped of all bran, fi ber and nutrients. Unhealthy carbs digest quickly, causing spikes in blood sugar levels and energy.

Protein - Reports recommend having some protein at every meal. The amount needed depends on your physical activities. Recommendations range from 1/3 - 1/2 grams of protein per pound of body weight (e.g., if you weigh 150 lbs: 50-75 grams of protein per day will fulfi ll your needs). Soy is a good protein that also provides isofl avanoids to help keep your immune system healthy.

Fat - Essential fatty acids (EFA’s) are necessary to have in suffi cient amounts to build and maintain your hormone levels. You get these EFA’s from fi sh, nuts, seeds, and cold pressed oils.

EXERCISEWinter is a very important time to keep up your exercise routine - or begin one if you don’t already exercise - and is benefi cial for many reasons. Studies show that those who did moderate exercise had 30% fewer colds than those who did not get any exercise. It’s much easier to exercise through the winter than scrambling to try to lose pounds and get into shape for spring clothes and activities. You may opt for working out in a nice warm gym with all the equipment to get/stay in shape, which is benefi cial and can get the job done. But if you miss the outdoor part of exercising, you can still do that in the winter with the right planning and the proper clothing. As always, fi rst check with your doctor. Most people, even those with asthma and heart problems, can exercise safely in the cold, but get your doctor’s approval to be sure. Note of caution: If temperatures drop to zero, however, it is best to NOT exercise outside.

The secret is in layering your clothing. A common mistake is to dress too warmly which causes sweating when your exercising begins generating heat (up to 30 degrees warmer than it really is). When this dries as you slow down - you can get chilled. Instead, dress in layers that you can remove as you begin to reach the sweating point and put the layers back on as you need them. Begin with a

thin layer of synthetic material to draw sweat away from your body. Don’t use cotton, which will stay wet next to your skin. Add a layer of insulation - fl eece is a good choice. Top it all off with a waterproof and breathable outer layer. Avoid the heavy down jacket or vest which will cause you to overheat. If you are lean already, you’ll need more insulation than a heavier person. If it is very cold (below teens) or you have asthma, wear a face mask or scarf over your mouth. Avoid frostbite by protecting your extremities. As temperatures drop, your body moves blood to your core leaving your hands and feet vulnerable to frostbite. Wear a thin pair of gloves under a heavier pair or wear mittens lined with wool or fl eece. Choose winter exercise shoes a half-size larger so you can use thick thermal socks or even an extra pair of regular socks. Finally, top if all off with a hat or at least a headband since up to 40% of your body heat is lost through your head.

As the seasons change, so do our lifestyle habits. We make choices based on availability of seasonal produce, holiday events, exercise schedules, and the colder weather that comes our way over the winter. Sometimes changes in foods consumed provide less nutrition and, therefore, aff ect the immune system. This is one reason the common cold, fl u, etc. increases (closer contact with others indoors also adds to the formula). To build and support your immune system be sure you include the best choices in Food, Exercise and Supplements.

SUPPLEMENTSTo fully build and protect your immune system you should get most of your nutrition from food - not from supplements - the word “supplement” is the key. They are to enhance nutrition from food, but not replace it. They also will not be very eff ective if the immune system isn’t given the benefi cial nutrients from food; their role is to “stimulate’ the system. The average person eats less than ½ the calories that our relatives ate in 1900 (1900/3800 calories, today/1800 calories) and much of the food eaten today has a lower nutritional density. Remember in 1900 “everything” was ORGANIC. Therefore, some supplements can play an important in our health.

Vitamin D - is linked with a number of conditions including brain health, bone health, cancer, cardiovascular disease, diabetes, and immune related illnesses. Natural sources include sunshine (10-30 minutes a few days per week), cod liver oil, salmon, mackerel, tuna, fortifi ed foods such as milk and cereals.  If you live above the latitude of Los Angeles or Atlanta you are likely not getting enough vitamin D in the winter. Supplementation is something to discuss with your healthcare practitioner. Both vitamin D2 and D3 are good sources; however D3 has better absorption. The current daily recommended intake of vitamin D over age 50 is 800-1,000 iu.

Anti-oxidants - or “Free-Radical” scavengers. These combine with Free Radicals to prevent them from being oxidized (making them a toxic version). The anti-oxidants basically neutralize them and allow more available oxygen for energy production.

Studies report that protective levels of necessary major anti-oxidant nutrients (beta carotene, vitamin C and vitamin E) are much higher than we can receive from a typical diet. Protective levels of beta-carotene has been estimated at 30 mg per day or eating 6 ½ average carrots every day! The suggested protective levels for vitamin C exceed 1,000 mgs per day or 15 average oranges every day (assuming they contain vitamin C and some do not). Suggested protective levels for vitamin E equals 19 cups of almonds or 2.1 cups of soybean oil. This shows it would be diffi cult to receive protective levels of essential anti-oxidants from any average diet. Other signifi cant anti-oxidants include grape-seed extract, selenium, and coenzyme Q10.

mshWcat

8 YOUNG AT HEART February 2014

Health Benefi tsAntioxidant. A study investigated the antioxidant activity of 12 common varieties of dry beans. Black beans came out on top, having more antioxidant activity, gram for gram, than the other beans.

The strong antioxidant properties of black turtle beans are largely attributable to their high concentration of anthocyanins - healthful fl avonoid pigments that give foods like blueberries, blackcurrants, raspberries, red grapes (and black beans) their intense color and superior antioxidant properties

Antioxidants protect cells from free radicals which are harmful atoms that can cause damage to the cells in your body. The cellular damage caused by free radicals can lead to degenerative and chronic diseases such as Alzheimer’s, many cancers, heart disease, immune system problems, dementia, diabetes, and even eye disorders.

Detoxifying PopertiesIf the health benefi ts of black turtle beans discussed above are not enough to convince you to add these lovely legumes to your diet, consider this: black beans provide a substantial amount of molybdenum - a trace mineral that plays an essential role in human health. It is needed to form and activate several important detoxifying enzymes in the human body.

Aldehyde oxidase neutralizes acetaldehyde, a toxic substance that is released when yeast, alcohol and fungi are metabolized. The damaging eff ects of acetaldehyde range from cancer-causing properties to an ability to deactivate an enzyme that is responsible for the conversion of linoleic acid into gamma linolenic acid. Gamma linolenic acid is an anti-infl ammatory substance with strong health promoting properties.

Sulfi te oxidase converts sulfi tes (potentially harmful) into sulfates (harmless). The potentially harmful sulfi tes enter the body through diet as they are commonly used as a preservative in foods and alcoholic drinks. In sensitive individuals, sulfi tes have been shown to trigger asthma symptoms ranging from mild wheezing to potentially life-threatening asthmatic reactions.

The beans are about the size of a pea, up to 1/2-inch long, with the slightly less-pronounced boat-shape common to kidney beans. They have a satiny black skin and a white center. When cooked, the beans have a creamy texture with a strong, slightly sweet fl avor. Like all common beans, black beans are loaded with protein, fi ber, molybdenum, zinc, and copper. But the health benefi ts of black turtle beans go way beyond the call of duty as these little black gems off er extraordinary antioxidant benefi ts.

Black beans, native to the Americas, date back at least 7,000 years, when they were a staple food in the diets of Central and South Americans. Today, black beans are enjoyed by most cultures around the world.

Beans for the DogFeeding people foods to pets isn’t always a bad thing. You may be surprised at what you can safely - and nutritiously - feed your pet from the table. Black beans (and soybeans and garbanzo beans) are super foods for dogs. They help provide natural fi bers to help regulate blood sugar levels, one of the leading causes of insulin-resistance and diabetes in dogs. And these rich sources of proteins and minerals boost your pet’s immune system and help burn fat.

Black Beans - Low on the Glycemic IndexThe glycemic index, or GI, ranks foods and beverages based on their blood glucose raising potential. Foods that are high on the glycemic index (such as white rice, boiled parsnips, and white bread) break down with ease and cause blood sugar and insulin levels to surge after meals, followed by rapidly dropping blood sugar levels. The sharp ‘rise and fall’ eff ect on blood sugar levels puts extra strain on the body and ultimately lead to several health problems such as adult-onset diabetes, cardiovascular disease, increased cravings for sweets, and tiredness.

Black beans are absorbed slowly into the bloodstream, which helps keep your blood sugar levels stable. This in turn helps prevent cravings for sweet foods and control mood swings. Additionally, black beans can fi ght insulin resistance associated with diabetes and lower your risk of developing heart disease and stroke.

There’s more . . . substituting low GI foods for high GI foods also off ers great weight loss benefi ts. When the carbohydrates in our food cause our blood sugar levels to rise, a hormone called insulin is produced by the body. The purpose of insulin is to decrease the concentration of glucose in the blood by stimulating the uptake of glucose by the body’s muscle and liver cells. These cells are responsible for storing glucose, in the form of glycogen, for later use as energy. However, the body’s total storage capacity for glycogen is limited. If you’re an average person, you can store about 300-400 grams of carbohydrate in your muscles and about 60-100 grams in your liver. To get rid of any excess carbohydrates that cannot be stored in the muscles or liver, the body will convert them into fat and store the fat where you don’t want it - like in your belly and thighs.

Beauty Benefi tsThe free radical fi ghting properties of anthocyanins and other fl avonoids present in black turtle beans can also deliver beauty benefi ts by preventing signs of premature aging of skin induced from overdose of sunlight. When your skin is exposed to ultraviolet light, it produces enzymes which help repair sun-damaged collagen fi bers. That said, not all these enzymes are benefi cial; some break down collagen and elastin, which can cause wrinkles. Free radicals stimulate the production of these harmful metalloproteinases. In addition to providing antioxidants to help keep wrinkles at bay, black beans provide lots of protein as well as zinc and copper which are among the best nutrients for fi ghting wrinkles.

GREAT TASTESBlack (Turtle) Bean

Growing Black BeansBeans grow with little care, produce an abundance of pods, and can add nitrogen to the soil, making them ideal plants for organic vegetable gardens. Black Beans need about 3 months of warm, frost-free days to mature. The dried beans are popular for soups and stews. Most are sprawling, half-runner-type plants, but some cultivars, like ‘Midnight Black Turtle’, have more upright growth habits. They are easy to grow, and the range of plant sizes means there is room for beans in just

about any garden. Among the hundreds of varieties available, there are types that thrive in every section of the country.

Black beans do well in loose, fertile soil with a pH of 6.0-7.0. Add plenty of mature compost prior to planting and the beans shouldn’t need much if any feeding for the remainder of the growing season. Water as needed to keep the soil consistently moist but never soggy. Try to water just before the soil dries out but black beans handle drought better than soggy roots. Avoid getting the leaves and foliage wet as this can promote mildew and other fungal diseases to which beans tend to be susceptible.

Black beans are harvested after 90-100 days when fi rm and dried out. Bush varieties mature all at once but pole beans are harvested regularly to encourage production until the season is over. If you’re unsure if they are ready, bite into one – mature beans shouldn’t leave a teeth mark. Black beans can also be harvested when the pods are still green and beginning to swell, but are best suited for dry harvest.

GBotBffr‘Mhp

February 2014 YOUNG AT HEART 9

RECIPES

Two Bean Salad

Black Bean Soup

Preparation time 10 min

1 (14 ounce) can chickpeas, rinsed and drained

1 (14 ounce) can black beans, rinsed and drained

1/2 cup diced red onion

1/4 cup chopped fl at leaf parsley

3 tablespoons olive oil

2 tablespoons balsamic vinegar 

3 cloves garlic, fi nely chopped or minced

1. Combine all ingredients in a bowl; stir to blend well.

2. Refrigerate until 30 minutes before serving;

then bring salad to room temperature before serving.

3. add salt and pepper to taste, if you wish.

Black Bean, Tofu& Spinach Miracle

Preparation time: 30 min

1 package wild rice 16 oz can of black beans 1 package extra fi rm tofu1/2 package frozen spinach (brick kind) or fresh spinach cooked3 tablespoon vegetable or olive oil garlic powder, onion powder, salt and pepper to taste

1. Drain and press extra water out of tofu.

2. Cook rice according to package directions.

3. Heat oil in a deep frying pan or wok over medium heat.

4. Cube tofu and sauté over medium heat; add spices to taste

throughout the entire cooking process.

5. Defrost spinach in microwave according to package directions.

6. Drain the black beans.

7. While tofu browns, add spinach, black beans - keep adding spices!

8. Once the rice is done, add it to the tofu as well. Let everything

sit and simmer for a while.

Spoon into a bowl and enjoy! Also great in spinach fl avored wraps!Serves: about 5

. . . . easily adapted to crockpot recipe

1 tablespoon olive oil

1 large onion, chopped

1 stalk celery, chopped

2 carrots, chopped

4 cloves garlic, chopped

2 tablespoons chili powder

1 tablespoon ground cumin

1 pinch black pepper

4 cups vegetable broth

4 (15 ounce) cans black beans

1 (15 ounce) can whole kernel corn

1 (14.5 ounce) can crushed tomatoes

Heat oil in a large pot over medium-high heat. Saute onion, celery, carrots and garlic for 5 minutes. Season with chili powder, cumin, and black pepper; cook for 1 minute. Stir in vegetable broth, 2 cans of beans, and corn. Bring to a boil. Meanwhile, in a food processor or blender, process remaining 2 cans beans and tomatoes until smooth. Stir into boiling soup mixture, reduce heat to medium, and simmer for 15 minutes.

Black Bean & Vegetable Wrap

1 1/2 tablespoons olive oil

2 large garlic cloves, minced

1 cup diced red bell pepper

1 cup diced yellow bell pepper

1 cup 1/2-inch pieces zucchini

1 cup 1/2-inch pieces peeled butternut squash

1 cup chopped red onion

2 teaspoons ground cumin

1 15-ounce can black beans, drained

1 cup (packed) grated hot pepper Monterey Jack cheese or cheese

supstitute

4 9- to 10-inch-diameter fl our tortillas (burrito size)

4 tablespoons chopped fresh cilantro

PreparationHeat olive oil in heavy large skillet over medium-high heat. Add garlic and stir 30 seconds. Add bell peppers, zucchini, squash, and onion and sauté until crisp-tender, about 8 minutes. Mix in cumin and sauté until vegetables are tender, about 2 minutes longer. Season with salt and pepper. Place beans in large bowl; mash coarsely with fork. Mix in vegetables and cheese.

Place tortillas on work surface. Spoon 1/4 of fi lling down center of each. Sprinkle each with 1 tablespoon cilantro. Roll up tortillas, enclosing fi lling. Arrange wraps, seam side down, on baking sheet. (Can be made 1 hour ahead. Let stand at room temperature.)

Preheat oven to 350°F. Cover wraps with foil. Bake until fi lling is just heated through, about 10 min. Cut wraps into 2-3 sections.

10 YOUNG AT HEART February 2014

Smart Winter Home Projects

EASY & CHEAP - Quick, simple projects that anyone can do.

1. Change a furnace fi lter. You should do this fi rst before cold weather arrives. Since, fi lters last about 3 months if you use the furnace regularly, you may need to it again - especially if it’s a long, cold winter.

Skills/Tips: Note size and type of fi lter to be replaced before going shopping. Be sure the new one faces the same direction as the old.

Cost: You can fi nd fi lters for $10. Higher quality fi lters that catch dust mites and allergens are worth the cost if someone has allergies.

Time: It takes just a few minutes once you purchase a new fi lter.

2. Wash your windows. Even if you’re stuck indoors, that doesn’t mean you can’t improve your view of the winter wonderland outside.

Skills/Tips: All you need is basic hand/eye coordination, and possibly a decent sense of balance if you’ll be using a step stool.

Cost: Window-cleaning supplies. Then use crumpled newspapers from your recycling pile to polish your windows until they shine.

Time: About 15-30 minutes for an average window.

3. Insulate water pipes. Insulation will save money by reducing heat loss in pipes that carry hot water and you won’t wait as long for it.

Skills/Tips: No special skills necessary..

Cost: Inexpensive: wrap pipes in several layers of newspaper and duct tape. OR buy pipe insula on at minimal cost - around 30¢ per foot.

Time: Depends on how many pipes and type of insulation used.

4. Dye-test the toilet. Your toilet may be wasting water and you don’t even know it. Test it by putting fi ve drops of food coloring in the tank. Wait 10 minutes to see if the color comes into the bowl - if it does, you have a leak. The most common cause is a defective fl apper.

Skills/Tips: No special skills required.

Cost: Food coloring (plus cost of a new fl apper if you repair it now).

Time: A few minutes.

MEDIUM DIFFICULTY. Tasks that require more time and maybe some research to understand all steps involved. You might hire a professional to consult on a do-it-yourself job or to get you started.

1. Paint a room (or two). Painting is a quick, inexpensive way to change a room. Use a low-odor indoor paint. The store clerk can help with type of paint, how much you need and get the right tools.

First remove curtains, light fi xtures, electric outlet covers and as much furniture possible. Protect fl oors and other items with dropcloths and tape off doorways and windows. Fix holes and cracks before painting and make sure walls are clean and smooth. Some walls may need a layer of primer. If you paint the ceiling, do that before the walls. Allow plenty of time - maybe a day or two - depending on how many coats of paint you apply and how long each one takes to dry.

Skills/Tips: A patient fi rst-timer can get the job done.

Cost: Varies - a gallon of paint averages $20 to $40 which will cover 350-400 sq ft. You also need primer, brushes, rollers and dropcloths

Time: A day or two per room - depending on drying time, size of room and the number of coats of paint you will apply.

When it’s cold outside, it can be tempting to curl up in front of the fi replace with a good book and a cup of cocoa; but winter is a great time to complete some indoor home projects that makes your home more livable. Some tasks require a few hours or even minutes; others need a larger investment of time and, sometimes, money. Below is a rough idea of any special skills you’ll need, as well as an estimate of cost and time involved. This is not a how-to so you’ll want to do your own research before you drag out the power tools to make “improvements.”

2. Install fl ooring. Pergo and laminate fl ooring is designed to go on top of an existing fl oor and is a great project for do-it-yourselfers. It’s best to spend a little more to get higher-quality fl ooring. Be ready for a small learning curve if you’ve never installed a fl oor by yourself.

Skills/Tips: Patience (and possibly experienced friends or videos).

Cost: The price range is wide, from $1-2 per sq ft for laminate and up.

Time: Plan to spend at least a weekend installing Pergo or laminate.

3. Replace a faucet. Most faucets can be easily replaced. Replacing the insides of faucet is the easy part - acquiring the correct part and choosing the right tool is the more diffi cult aspect. A hardware store clerk can help determine which faucet fi xture will be a correct fi t and be sure

you have the right tools. Important Note: Remember to turn off water at the source before attempting any aspect of the repair.

Skills/Tips: No special skills needed - just be sure you know what you’re doing and have the correct tools before you get started.

Cost: Bathroom faucets range from under $10 to over $100.

Time: A couple hours, after you have the new faucet and all tools.

February 2014 YOUNG AT HEART 11

Getting Back to Sleep in the Early Morning

Tips for Getting A Good Night’s SleepLack of sleep and sleep disorders can do much more than make you tired. They are connected to an inability to lose weight and can even aff ect your heart.Sleep is such an important part of cardiovascular health that when patients come in feeling fatigued, Dr. Gina Lundberg, MD, a preventive cardiologist with Emory Healthcare in Atlanta, and a national spokesperson for the American Heart Assoc. asks, “How’s your sleep?”As a specialist on women and heart disease, Dr. Lundberg states that almost all menopausal women say they don’t get enough sleep.A questionnaire she gives patients helps determine whether they have symptoms of obstructive sleep apnea, insomnia, narcolepsy or restless leg syndrome, all of which get in the way of adequate sleep, said Dr. Lundberg, For example, many patients say they snore. That can be a sign of sleep apnea, which causes pauses in breathing during sleep and can contribute to high blood pressure, heart disease and stroke. Not all snoring is related to sleep apnea, though.“I don’t care if you snore. I’m really worried about your cardiovascular health, and snoring can be a symptom,” Dr. Lundberg said.Seriousness of Sleep Problems, Types of TreatmentMajor studies have shown correlations between sleep disorders and obesity as well as problems such as atrial fi brillation, hypertension and pulmonary hypertension, among others. Dr. Lundberg said the cause-and-eff ect relationships are not fully understood.If symptoms for sleep disorders are present, the patient may need to see a sleep specialist, usually a neurologist or pulmonologist, for a specifi c diagnosis. Often, patients have a mix of diff erent sleep problems.Among the treatments for sleep disorders are continuous positive airway pressure, or CPAP, for obstructive sleep apnea. Other treatments include using an oral appliance to bring the jaw forward or having surgery on the back of the mouth to make a bigger opening, Dr. Lundberg said.Exactly how much sleep does the average person need? Studies have found that most people need six to eight hours each day and that too little or too much can increase the risk of cardiovascular problems.Dr. Lundberg said those who get seven hours of sleep regularly tend to be healthiest, but added that everyone has his or her own sleep needs. And, as people grow older, they typically require less sleep.Getting Good RestIf you’re struggling to get a good night’s sleep follow some of these suggestions:• Get regular physical activity, but don’t do it right before bed

because that gets your adrenaline pumping and can keep you awake.

• Limit alcohol consumption to one drink per day for women and two drinks for men; too much alcohol interferes with sleep.

• Avoid caff eine before bed.• Develop a pre-bedtime routine such as taking a warm bath,

dimming the lights or having some herbal tea.In the quest for restful sleep, Dr. Lundberg said, doctors have cut back on prescribing sleep aids. A recent  study showed that those using prescription sleeping pills as few as 18 times per year - less than twice a month - were more than three times more likely to die.“Clearly,” she said, citing the study, “they’re not safe.”

Get out of bed. When you lie awake in bed, you send yourself the wrong message. “You’re basically training your body not to sleep in bed, but to lie there and not sleep,”

Harneet Walia, Cleveland Clinic Sleep Disorders Center says. “And your mind can get conditioned to that.” So if you’re unable to sleep for after 15-20 minutes, slide into your slippers and out of the room. Begin with something relaxing and non-stimulating. Listen to music or consider doing the dishes. A bath might do the trick, because sleepiness can brew from the post-bath drop in body temperature. Matthew Ebben, PhD, from the Center for Sleep Medicine at Weill Cornell Medical Center suggests fi nding a non-thrilling book to read or watch TV - but don’t get too close to the TV or watch in bed. Also, don’t work on a computer, or turn on bright lights as these disrupt your circadian processes, making it harder to get back to sleep in the short term (and will disrupt your sleep patterns in the long term). Whatever activity you choose, do it away from the bedroom and then return when you are feeling drowsy.

Try relaxation techniques. Use whatever relaxation tips you know (and vow to learn more later). Try your favorite calming yoga pose. Meditate. Neuroscience researcher Catherine Kerr suggests breathing by simply noting the rise and fall of your breath. Focus on parts of your body where you feel the slow inhales and exhales - in the lungs, abdomen, on tip of your nose or elsewhere.

Walia suggests progressive muscle relaxation: Working from your toes to your forehead, tightly tense each muscle group for fi ve seconds, and then relax. Visualization is another classic relaxing technique, in which you picture yourself someplace pleasant and calm. And what about the mother of all sleep remedies - counting sheep? Anything to get your mind off of “I can’t sleep” and onto something else.

Food. If you’re really hungry, eat a light snack (carbohydrates are best), but skip the temptation to have any alcohol or sugary drinks.

Exactly how much sleep does the average person need? Studies have found that most people need six to eight hours each day and that too little or too much can increase the risk of cardiovascular problems.

Dr. Lundberg said those who get seven hours of sleep regularly tend to be healthiest, but added that everyone has his or her own sleep needs. And, as people grow older, they typically require less sleep.

Medicate with caution. Whether prescription or over-the-counter, Ebben, Walia and Olson do not recommend drugs as a fi rst choice for relieving sleeplessness. Try the tips above fi rst. If you choose a sleep aid, avoid them close to morning so you aren’t hung over in the day.Use pills for short-term problems. When taking sleeping pills for more than a few weeks, they can lose eff ectiveness and you can become dependent on them. A recent study showed that those using prescription sleeping pills as few as 18 times per year (less than twice a month) were three times more likely to die sooner than normal.

See a doctor. If your sleeplessness is frequent and impairing your daytime behavior, bring it up with your physician. “When you start to feel like you’re worried about sleep during the day, is probably the time when to get some guidance,” Olson advises.

It’s 4am - the clock ticks, the moon glows, the dog snores and you just stare. Perhaps you stare into the inside of your eyelids as you lie still - thinking if you pretend to be sleeping, the real thing will surely come. Maybe you stare at paint chips in the ceiling, then laundry on the fl oor, then the glowing 4:01am time, as you turn, shift and stare some more. You know you shouldn’t be staring - you should be sleeping! You should be getting your crucial hours of quality sleep. The frustration that you cannot achieve this makes the 4:02am stare session even more infuriating - and it’s hard to fall asleep when you’re irate.

So what do you do? The best advise for getting more sleep is to perfect your sleep hygiene. That means developing a regular sleep schedule, using your bed only for sleep, and ditching the electronics and caff eine well before bedtime. Until you have developed that routine for the future, use the steps below to get back to sleep.

Glieyomtrasleth

Harneet Walia Cleveland Clinic Sleep Disord

12 YOUNG AT HEART February 2014

Valentines

Top 5 gifts NOT to give on Valentine’s DayWe asked some of our readers for the worst gifts they ever received that did NOT make them feel special on the most romantic day of the year and this is a list of the top ten. So . . .you have been forewarned!

10. Bathroom scale 9. Feather duster 8. Video game for your game system 7. Moluccan cockatoo, birds that shriek loudly and live 80+ years 6. A picture of you in a frame or on a coff ee mug 5. Clothes that don’t fi t 4. Self-help books 3. Gift cards 2. Fitness products 1. Mouthwash

Valentine Gifting

Low Cost gifts straight from the heart can be just as meaningful as those you pay a fortune for.

What better way to start the day than breakfast in bed featuring heart-shaped pancakes cut from a cookie cutter and served with warm strawberry syrup?

Rather than saying it with fl owers, say it with lipstick. Use bright red lipstick to write “I Love You” on a mirror, with lots of X’s and O’s.

A box of Cracker Jacks is a fun place to hide a special gift. Any small gift, like a pin, earrings, cuffl inks would be fun discoveries.

A CD with a compilation of love songs, including your special song, is a low-cost, very thoughtful gift. This is also a thoughtful gift for parents and grandparents. Download the songs from iTunes. Suggestions of love songs from movies and from every decade on website: pianoplace.com/Love-Songs-Piano-Music.html

Gifts that Open New Horizons

What does your special person love to do? Is there something they’ve always wanted to try? Surprising them with a lesson in their area of interest shows you care in a special way. Dance lessons are the rage right now, and a perfect way to keep fi t while having fun. Or maybe they would like to explore their culinary skills with a cooking class. Does your special someone have an artistic fl air? Then a watercolor or pottery class may be a thoughtful gift. Computer classes and piano lessons are two other options that could be just the ticket. These gifts are also great options for gift-giving to parents and grandparents and are available in virtually every community.

Inexpensive Valentine’s Day OutingsTake your special Valentine out and have lots of fun without spending tons of cash. The most romantic outings do not have to be the most expensive. Here are some Valentine’s Day ideas to enjoy a special outing for less on the most romantic day of the year.

Local Events: Before Valentine’s Day, check our Good Times section (pg 18) and other local online sources for Valentine’s Day events. There are special poetry readings, live music and other events held at local cafes, theaters and other local locations on Valentine’s Day. Do your research in advance to get information on low-cost events in your area and to make reservations in case they are needed..

Swimming: Enjoy some warm waters on Valentine’s Day with your date at a pool. Check local recreation centers or the YMCAs as well as area hotels with pools to see what swimming opportunities are available. Spending a night at a local hotel with a pool is often cheaper than a night of dinner and a movie for two.

Skating: Ice skating is one of the most romantic outings on Valentine’s Day. If ice skating is not available in your area, look for a roller skating rink as nothing is more romantic than holding hands while skating and enjoying the company of the person you love. Then have an inexpensive dinner at the end of the night with your sweetie. Or make a favorite dinner together at home by candlelight.

Go for a walk. It may be cold, but a brisk walk in the park or near a river or ocean is refreshing and healthy. Often you can also see more wildlife than in the summer. Take along some bird seed in case you want to stop and sit on a log or bench to watch the winter birds enjoy a treat. The walk also gives you an excuse to have some hot cocoa or cider and cuddle by the fi replace when you get back inside.

Check our website for Seasonal SpecialsMake your summer reservations now, prepay and get 10% off .

See website for details in the Specials Section

Valentine’s Day is the 2nd

largest card sending holiday --

the 1st is Christmas. People

send nearly one billion

Valentine’s cards

to loved ones

each year

February 2014 YOUNG AT HEART 13

For the ultimate gift - give a getaway. Grab your special Valentine and head for a place to relax and enjoy each other’s company. You may want to visit a place where you shared a special memory or you both love to play in the snow or maybe would rather relax in milder temperatures. The scenery might be more appealing in the mountains or the coast. A memorable romantic get-away can do wonders in the dead of winter.

A trip to a weekend or day spa can chase away winter blues. We suggest a few that were recommended by readers. You can also search online or check your Chamber offi ce to fi nd others in your area.

Ashland Springs Hotel and Lithia Springs Resort both off er romantic spa packages in their Waterstone spa. One is located by the hotel in downtown Ashland and one in the Resort at the edge of Ashland. Go to: ashlandspringshotel.com/ or lithiaspringsresort.com/

The Overleaf Spa in the Overleaf Lodge in Yachats, off ers treatments to help restore and rejuvenate. http://www.overleafspa.com/

The Allison Inn & Spa in Newberg (wine country) off ers “Pinot Therapy,” and other Oregon-inspired spa treatments: theallison.com

A cruise is a great option for those wanting to travel without putting a much eff ort into the trip. Below are popular cruise lines:

Royal Caribbean the largest ships at sea with the most activity.

Holland America the most traditional of the cruise lines with formal

nights and assigned seating, which some consider a key element.

Norwegian Cruise Lines “freestyle cruising” - more restaurants per

ship encourages passengers to eat where, when, and what they want.

Princess Cruises - known for Alaskan cruises and others, is the only

cruise line permitted to hold weddings offi ciated by the captain.

Cunard fl eet includes the classic Queen Elizabeth 2, sailing her

transatlantic voyages. Free one-way airfare is included in the price.

Windjammer. Don’t worry - you can relax! As a guest, helping hoist

the sails and other on-board tasks is optional on these sailing ships.

A vacation rental - in the redwoods or on the coast IS all about romance. Having your own space to call home for a week (or more), with all the amenities plus fantastic surroundings will certainly make for a romantic retreat. Some locations may have chefs for hire to create a special dinner on your deck or in your house for a delicious way to end the special day.

Here are some reputable places to book that special getaway place:

Lake of the Woods Cabins in the Fremont-Winema National forest is a high mountain historic resort beside one of the clearest natural lakes in the Southern Oregon Cascades. There is a restaurant on the grounds off ering food and champagne. lakeofthewoodsresort.com

Oregon Beach Vacations off ers coastal homes from Astoria to Yachats. Properties include a variety of amenities such as oceanfront locations, pet friendly homes, hot tub equipped, gourmet kitchens and a variety of sizes and views. Order fl owers, groceries or welcome baskets for your arrival. Go to: oregonbeachvacations.com/

Mt. Shasta Vacation Rentals. Alpine accommodations in a variety of vacation homes, in all price ranges in the Mt Shasta area. Choose a home on the Sacramento River, a cabin in the woods, a condo in town or a Victorian - in town or on acreage. mtshastavacationrentals.com/

Wild Coast Vacations in Gold Beach, Oregon off ers beautiful fully furnished (from linens to silverware) homes of various sizes (from cabins to villas). All have wonderful amenities - including oceanfront or ocean views, hot tubs, pet friendly and even very special add on options - e.g., concierge services, in home masseuse, local activities (tidepooling, hikes, or a personal chef to add to your romantic getaway. See more details and all your many options – including specials – go to: wildcoastvacations.com

The Ultimate Gift - A Romantic Getaway

GREAT ESCAPES

14 YOUNG AT HEART February 2014

Rogue Valley

GOOD TIMES

Feb 6-Mar 2Driving Miss DaisyThis long-running off - broadway success and Academy Award-winning fi lm is a warm-hearted, humorous and moving study of the unlikely relationship between an aging, crotchety white Southern lady and a proud, soft-spoken black man. $24 /Seniors $23. Camelot Theater, 101 Talent Ave, Talent or for info or tickets, call: 541-535-5250

Feb 8-9Custom Street Rod ShowRogue Valley Street Rods present this terrifi c show with vehicles, commercial displays, raffl es, trophies and other activities. The show generates a donation to the Child Development and Rehabilitation Center (CDRC) of the Oregon HSU. The event is held indoors at the Jackson County Exposition Center, Central Point. To show a vehicle, go to roguevalleystreetrods.com - no entry fee if selected. Call Bert Roberts at 541.200.9427 or email: blclassicamx@gmail.co.

Feb 9 and 23 2pmOur Katherine: Films of Katherine HepburnThis series of Sunday Matinee Films presented by the Grants Pass Library is FREE (donations happily accepted). Refreshments provided by Grants Pass Museum of Art. G.P. Library Ben Bones Room - use back door from west parking lot. 541.476.05712/9 – TheRain Maker. A 1956 fi lm about a con man who claims he can make rain (Burt Lancaster). 2/23 – Desk Set. A 1957 romantic comedy with Spencer Tracey.

Feb 12 and 26 NoonFree Movies in the Medford LibraryCome to free fi lm showings on the 2nd and 4th Wednesday of the month. Refreshments provided by GP Museum of Art. G.P. Library Ben Bones Room - use back door from west parking lot. 541.476.05712/12 – Pirates of the Caribbean. NYPD detective joins a secret organization policing extraterrestrial aff airs on Earth. (1997, PG-13)2/12 – Pirates of the Caribbean, Curse of the Black Pearl. Blacksmith Will Turner teams up with Jack Sparrow against former pirate allies who are not undead. (2003, rated PG-13) Showings are sponsored by the Friends of the Medford Library in the Branch Library at 205 South Central Ave. 541-774-8679 or jcls.org.

Feb 14 7:30pmATOS Trio German EnsembleThis group (violin, cello and piano) has received rave reviews and won at the Melbourne International Chamber Music Competition. Tickets: $35/$30, ($5 OR Trail Cards), SOU Music Recital Hall, AshlandIn addition to the concerts, the ATOS Trio will hold outreach programs that are free and open to the public:2/13, 7pm; Piano master class, SOU Music Recital Hall2/15, 10am Performance/discussion for Osher Lifelong Learning Institute members, SOU Music Recital Hall 541-552-6154 or online at www.ChamberMusicConcerts.org,

Feb 16 Noon Valentine’s HikeThis meetup “hike” is not a huff & puff and is for people of all physical abilities. Explore the area by Waters Creek in a wonderful canopied forest. There’s not much water in the creek now and no leaves allowing for “lots to see” stuff . Come alone or with friend and bring lunch! Toilets in parking area. Meet to carpool in the south Grants Pass Albertson’s parking lot at 1690 Allen Creek Rd. Trailhead parking is west off Hwy 199, north of Love Station, south of Wonder on Waters Creek Rd. Sign up at http://www.meetup.com/sohappytrails/

February 15th 10am-4pmPterosaur Seminars - Meet PterryJoin us as we welcome our newest exhibit. Len Eisenberg, geologist recently donated a pterosaur skeleton replica to the Crater Rock Museum. Len will present four seminars about Pterry, and point out his unique features. Following Len’s presentation, be sure to see the rest of the museum. Seminars: 10:30am, 11:30am, 1:30pm & 2:30pm. Admission (includes seminars): Adults, $5; Seniors, $3; Students $2; Children 6 and under, FREE. Crater Rock Museum 2002 Scenic Ave, Central Point. For information call 541-664-6081, or 541-608-8091.Feb 15-16Rogue Valley Chorale at the CrateNothing stirs the soul quite like live music. The Craterian stage will reverberate with sound as the Rogue Valley Chorale presents show-stopping numbers that will kindle your spirit and leave you wanting more! Adults $10-20. 23 S. Central Ave, Medford. 541.779.3000

Feb 24 7:30pmCascade Clarinet ConsortThe consort will present “Clari-nation! Music for Clarinet” with special guest, the Firebird Wind Trio. $10, $5 senior, free to students. SOU Dept of Performing Arts boxoffi ce@sou.edu or call 541.552.6348

February 27 10-11:30amBackstage Tours at Shakespeare FestivalThe show behind the show. Discover what’s behind the shows on a walking tour with a company member. Begin with a brief talk about the history of the Oregon Shakespeare Festival and the intricacies of operating a theatre in repertory. Tour stops include theatre spaces as well as backstage, Green Room and other behind-the-scenes areas. Please note: the tour travels through outdoor spaces so please dress accordingly. $20 general; $14 youth. 14 S Pioneer Street, Ashland

February 28 8am-5pm2014 Women’s Leadership Conference  Keynote Speaker, Anne Doyle - one of the fi rst female sports journalists, leader in the global automotive industry, engaged in local politics and global community, mom and author of Powering UP! - will inspire and challenge conference participants to be a part of the “new breed leaders who have no patience for work environments and career tracks designed for past generations.” The conference brings together women from all points of their careers – those just entering, well-established or fi nishing their careers. FREE, Rogue Valley Country Club, 266 Hillcrest Rd, Medford. Call: 541-552-6899 

March 1 9-10amProject Feeder WatchHelp count birds visiting feeders and learn to identify species with expert birders. A great opportunity to see local birds and mingle with other birders. Information collected will be submitted to Cornell University’s Feeder Watch project, a nationwide bird monitoring eff ort. Pre-registration not required. Call the Nature Center at 541-488-6606. North Mountain Park, 620 N Mountain Ave, Ashland

March 8th 11amOregon Chocolate Festival Over the course of this weekend, Ashland welcomes over 40 chocolate companie. The festival is completely dedicated to Oregon chocolatiers and their amazing creations. Vendors present a variety of fi ne chocolates and chocolate-inspired products that tease taste buds of over 1500 visitors. Festival tickets $20/day. Purchase at Ashland Springs Hotel, 212 E Main St, Ashland or call 541.488.1700.

February 2014 YOUNG AT HEART 15

The CoastAstoriaFeb 15Festival of the Dark Arts Dark, wet days call for big, bold brews from Fort George Brewery, where February means all stouts all the time. Warm your bones during Stout Month with creative stout releases all month long featuring unexpected ingredients like cherries, gourds, hot peppers, chocolate, bourbon barrels and more. Don’t miss the Festival of the Dark Arts, A Carnival of Stouts, that lights up Astoria with fi re dancers, tattoo artists, tarot card readers, live music and more than 60 stouts to sample from around the NW. Fort George Brewery

SeasideFeb 20-23 Seaside Jazz FestivalThe festival celebrates its 31st year in Seaside with top performers of traditional jazz and traditional jazz inspired music: Titan Hot Seven, Ivory & Gold, Blue Street Jazz Band, Tom Rigney & Flambeau, High Sierra, We Three, Uptown Lowdown, The Original Wildcat Jass Band, Cornet Chop Suey, Climax Jazz Band, Dave Bennett & the Memphis Boys, Bob Draga with Friends. www. jazzseaside.com or 866.345.6257

Cannon BeachFeb 7-17 Antique WeekTo celebrate the quality of “antiquing”, every February Lincoln City hosts Antique Week, a ten-day long event that features city-wide antique store sales at which you can save on your purchases.This year’s Antique Week theme is “Vintage Views of Love” featuring city-wide sales, a Valentine’s Day-themed Scavenger hunt, and a week-long glass fl oat drop, antique appraisals, historical exhibits, and a romantic dance concert. Lincoln City Cultural Center Call 541.954.9994 for more information on this week-long event.

NewportFeb 20-2337th Annual Seafood & Wine Festival Visit the premier seafood & wine event of the west coast - the original Northwest seafood and wine festival. Artists and Craftsmen with a variety of fi ne art, sculpture, photography, pottery, and jewelry. Pacifi c NW Wineries pour the fi nest of wines and culinary professionals serve cuisines of delectable delights to entice your palates. The festival will be packed with all of the fun, food and wine, Group rates available. Prices do not include wine tasting. Food item $1 and up. Wine sampling starts at $1 and glasses of wine are available for menu price. Bottles and cases sold by wineries! Free shuttle buses in Newport. 800.COAST44

YachatsFeb 14 5:30pmSt. Valentine’s Wedding Vow Renewal CeremonyAn annual Celebration of Renewal and Commitment is an opportunity for couples to renew their vows in a group setting. Both married and unmarried committed couples are invited to attend. Little Log Church, W 3rd & Pontiac. For info or to register, call: 541.547.4547, 547.3976.

Florence Feb 28 - Mar 2 Home & Garden ShowThis 17th annual show features vendors and crafts people for all your home and garden needs. See the latest at the Florence Events Center, 715 Quince St. Florence. Info at: 541.997.1994 www.eventcenter.org.

North BendFeb 15 10amLove RunA fun 5K cross country run with a Valentine’s theme raising funds for cross country students. Roses handed out to fi rst 75 fi nishers. Prizes. Registration and liability waiver forms available on race day. Online registration guarantees a t-shirt pick up on race day. Race day entries do not include t-shirt. Entries NOT refundable. Simpson Park

CharlestonFeb 15 Annual Crab FeedFresh Dungeness Crab Dinners, whole or half crabs at market price includes side dishes, bread, beverage and cake. Projected dinner prices from $13-$17 - market dictates fi nal price and will be updated as event approaches.. All proceeds help support the Charleston Visitor Center. Old Charleston School House. Call for more information 541.269.0215

Coos BayFeb 7-17Quilt run 101Quilt Challenge 2014!! Pick up one challenge fl at quarter from each participating shop, put them together into a wall hanging size quilt and enter to win. Every entrant will receive 1 yard of fabric. Grand Prize: Janome Gem Gold. Visit a minimum 6 shops to be eligible for prizes. All shops will be open at least 9:30am -5:30pm during the hop. Participating quilt shops in these towns: Astoria, Cannon Beach, Wheeler, Tillamook, Cloverdale, Newport, Waldport, Florence, Coos Bay, Bandon, Port Orford, and Brookings. Info at 541.267.0749

Gold BeachFeb 1 - April 30Treasure Hunting SeasonGLASS FLOATS are “hidden” on our beaches for visitors to discover and keep. Check in at the Visitor Center with your fl oat and enter to win a monthly drawing. Weather too Wild for beach hunting? That’s okay, our local merchants can help you fi nd glass fl oat treasures in their shops. For the GEOCACHING ENTHUSIASTS there are Gold Beach Myrtlewood coins hidden in some of the Caches around town, fi nd the coin - it is yours to keep. Bring it by the Visitor Center and you will be entered in a monthly drawing. 541.247.7526

Feb 14-1519th Annual South Coast Writers ConferenceThis is an eclectic gathering of writers of various genres, novice and published, returning and fi rst-time attendees. 29516 Ellensburg Ave. who leave the conference inspired and renewed. 541-247-2741

Pistol RiverFeb 15 8pmThe Pistol River Concert Assoc presents singer/songwriter Chuck Pyle in concert. Chuck will also be teaching a song writing class at the Writers’ Conference on February 15th. Pistol River Friendship Hall, 24194 Carpenterville Rd, Pistol River. 541.247.2848

Brookings-Harbor Feb 22 9am - 4pmBook SaleFriends of the Langlois Library hold an annual book sale at the Langlois Lion’s Club Hall on Floras Lake Loop.

Crescent City, CAFeb 20-22 Rowdy Creek Steelhead DerbyThis annual fi shing derby is a major fundraiser for the Rowdy Creek Fish Hatchery, the only independent salmon and steelhead fi sh hatchery in California. The fi shermen taking part in the derby not only have magnifi cent time fi shing and enjoying the camaraderie, they are supporting the area’s fi sheries and the environment. Entry forms at rowdycreek.com/derby/ or call 707.954.2260 for info.

Feb 23 Franc DAmabrosio in ConcertThis is the third concert of the 2013-2014 Del Norte-Curry Community Concert Association Concert Series. DAmabrosio is best known as the Phantom in Andrew Lloyd Webber’s Tony award winning musical. Admission by membership or single ticket. Crescent Elk Auditorium, 994 G Street. Call 707.464.3368 for more information.

16 YOUNG AT HEART February 2014

At The CenterCommunity/Senior Center Activities

Don’t miss the many benefi ts of the senior/community centers that provide a variety of services for little or no cost. Visit a center to learn about the activities and resources that will enhance your life.

Ashland Senior Center1699 Homes Ave, Ashland,OR 541.488.5342 ashlandseniorcenter.orgMon 9am Tai Chi Basic Class; Thurs Advanced. $4. 1st class is as guest. Line Dancing Mon & Tues Beginning; Thur Advanced. $1 donation Mon & Wed 11am (by appointment): Computer InstructionTues & Thurs 12:30pm (by appointment): iMac, iPod, iPad Instruction Free (donation to the Senior Center is appreciated)Wed 9:30am; Sat 10:30am Gentle Yoga, $15 (4 lessons); $5/class drop-in Thurs 1pm: Hearts & Spades. Mah Jongg. Pre-registration not required. Fri 10am Insurance assistance; 12:30 Movies with popcornFeb 14 11am Valentine’s Day Party Food, Games, Treats, PrizesCentral Point Senior Center124 N 2nd St, Central Point, OR 541.664.4933Senior Center Thrift Store: Mon-Sat, 9am-1pmLunch 11:30am-12:15pm. All welcome - $3.50Tu & Thurs. 2pm Strength ExerciseWed 9:30am: Strength & AgilitySat 12-3 Woodcarvers Club2nd & 4th Wed 1-3pm: Bingo Chetco Activity Center550 Chetco Ln, Brookings, OR 541.469.6822 chetcoac.org/Lunch 11:15am-12:30, suggested donation for 60+ diners: $5 Mon, Tu, Wed: 10am Computer Classes Mon-Fri: 12:30 - Games: Cribbage, Pinochle, Rummy & more Tues, Thur: Fitness classes; Wed & Fri Tai Chi 2/12 Ice Cream Social hosted by the Guardians by the Sea2/14 Special treats for Valentine’s Day2/17 Health Care for Oregonians presentation2/21 Healthy Hearts2/26 Birthday LunchDel Norte Senior Center1765 Northcrest Drive, Crescent City, CA 707.464.3069

Lunch hour: 11:30am-12:30pm Mon, Wed, Fri 8:30-9:30am: Exercise 10-11am: Chair exercise Tues 2-4pm Crochet/Knit; 7:30pm: Folk DancingWed (2nd & 4th) 10:30am: Blood pressure check, All Wed:12:30 H&F CardsThurs 1:30 Tap Dancing; 1/16 at 11am Foster GrandparentsFri 12:30 Pinochle 2/6 Free Legal Services 541-464-3069 for appt.2/10 3pm Diabetic Support 2/12 1pm SweetHeart Bingo 2/14 11am Bake & Candy Sale2/28 11:30am: Birthday Luncheon Eagle Point Senior Center121 Loto St, Eagle Point, OR 541.826.9404M-F Food & Friends Lunch: 11:30am-12:30pm $2.75Mon 10:30-11:30am Country Music TrioMon 12:30: BingoTues 12-2:30pm: Quilting Circle Last Saturday: Noon Potluck, main course providedGold Beach Senior Center29841 Airport Way, Gold Beach, OR541.247.7506 gbseniors@gbseniors.netCenter Hours: M-F, 9am-1:30pmLunch served: M-F 11:30am-12:30 pm Everyone welcome.‘Boutique’ off ers clothing, gifts & household itemsMon Noon: PinochleTues 12:30-3:30: BingoWed 5pm: 31(cards) & 5:30pm PoolThurs 9am: Morning Stretch, Noon: BridgeFri 10am-Noon 1st Friday: Free Hearing checks; 5:30pm: PoolSat: 9:15am: Beach Walks(2) Saturday Breakfasts - All You Can Eat!Feb 8 & 22, 8-11am, $7 adults, $4 children, 3 & under, free2/11 10am Cal Ore presentation on new Cal Ore Life Flightinsurance program, services & rates

In the CommunityOur communities are diverse in many ways - with people having such a variety of hobbies. Here are a few of many opportunities to join like-minded folks in expanding your own interests.

Feb/11 & Feb/25 TED Talks: Design February’s three videos each focuses on an aspect of design, from a seemingly frivolous set of vases to a much-needed prosthetic knee. Talks argue that design is more than appearance; it is a fundamental part of humanity that can improve and enhance our existence. Disregard for design, or bad design, can harm our health and well-being. Watch videos and join the lively discussion in the Gresham Room at Ashland Branch Library, 410 Siskiyou Blvd on 2/11 at 1:30 and in the Adams Room at Medford Branch Library, 205 South Central Ave on 2/25 at 3:30pm, Ashland Library, 541-774-6996; Medford Branch Library, 541-774-8679, or website: www.jcls.org

Feb 17 5:30-7:30pm Hearty Soups for Friends and FamilyIt’s the time of year when it pays to stay indoors and enjoy warm, nourishing soup with friends and family. Learn to cook soups that off er the right kind of fuel for your heart and health this season. FREE - however, we ask you donate a non-perishable food item for the food bank. Kitchen entry is from parking lot at 5th and H St. Limited Space - reservations required; call 541.471.4208. Other classes on website for healthy cooking and more at http://ohmslive.com/

Feb 27 7pmPhoenix Garden Club (1st 2014 meeting)Guest Speaker: Marla Cates, Director, Phoenix Urban Renewal Agency speaks on “How the Phoenix Garden Club and PHURA Can Work Together to Beautify Phoenix.” Four Phoenix groups have planted over 350 daff odils along Main St for a beautiful fl owering this Spring!Phoenix Garden Club meetings are free and open to the public.  We look forward to seeing you in February to learn about what we can all contribute to the beautifi cation of our town. For info on the meeting or where the daff odils will bloom, call 541.512.1349. Meeting held in Phoenix Library Community Room, 510 West First St, Phoenix

Illinois Valley Senior Center520 River Street, Cave Junction, OR 541.592.6630Library, weight/work-out room, line dancing, pool tables, card room. 1st Saturday of the month: All you can eat breakfast

Medford Senior Center510 E Main St. Medford, OR. 541.772.2273 medfordseniorcenteror.orgThrift Store Hours M-F 9am-3pmLunch served 11:30am-12:30pm Mon & Wed 1:30pm, Sat 12:30pm: BingoTues & Thurs 9:30am Stretch & Flexibility Class (no fee)Wed 2:15 new Tai Chi classThurs 1pm: Jog Your Memory

Rogue River Community/Senior Center132 Broadway, Rogue River, OR 541.582.0609Thrift Store Hours M-F 9am-4pmLunch Served: Mon-Fri. 11:30am-12:30pm Mon, Fri. 8:15am Yoga ClassTues, 7pm & Sat 7pm: Dance Sat, 5pm: Bingo 7pm Saturday Night Dance1st Sat Breakfast 9-11. All You Can Eat. $3 kids, $6 adults.3rd Friday Dinner 5pm, $7

Upper Rogue Community Center22465 Hwy 62, Shady Cove, OR 541.878.2702 country.net/~urcc/Thrift Store Hours M-F 11am-3pmLunch served: Wednesday, Noon Mon, Thur 8:30am: AerobicsTues 8:30am: Yoga

February 2014 YOUNG AT HEART 17

Tips for Consumers about Oregon’sAssisted Living & Residential Care Faciliites

1. Assisted living and residential care facilities are not the same as nursing homes. They are an alternative to nursing homes. They have their own regulations that are diff erent from the nursing home regulations.

2. The Uniform Disclosure Statement (UDS) is a legally binding document and an important consumer tool. This is a form, developed by the State 0f Oregon, that every assisted living and residential care facility must have. It fi lls in many of the gaps in the state rules, such as the staffi ng ratio, and supplements the residency agreement or contract.

3. Read the contract before signing. Nearly everyday our offi ce receives calls to the Oregon Long-Term Care Ombudsman Program from people who are unhappy with provisions in the contract they signed. Unfortunately, most of these people did not read the contract before signing it.

4. Get it in writing. Many consumers have told us that promises made at the time they or a loved one moved into an assisted living or residential care facility were not honored later.

5. If the assisted living or residential care facility has a Medicaid contract, it cannot require you to pay privately for a set period of time before you can go on Medicaid. A facility representative may say something to you such as, “We require residents to pay privately for a year before going on Medicaid. Does you mother have suffi cient funds for this?” This is called a “duration of stay” contract and it is neither allowed nor enforceable under the Medicaid rules. While not all assisted living and residential care facilities take part in the Medicaid program, those that do must follow the rules.

6. Photograph your belongings when you move in and at least twice a year while you live in the assisted living or residential care. Unlike nursing homes, these facilities are not required to inventory your possessions, although some will do it for an additional fee.

7. If your care hasn’t changed, your service fee shouldn’t change. The facility must do a pre-admission evaluation of a prospective resident’s care needs. The service rate you are quoted should be based on that evaluation. This initial evaluation must be updated and modifi ed as needed during the fi rst 30 days after a resident move in, which may result in the service rate going up or down.

8. What you pay depends in large part on how much care you need. Assisted living and residential care facilities charge a base rate that covers room and board and usually a certain level of care. If your care needs go up you will likely have to pay more.

Oregon has a unique long-term care system with several options for consumers. While these options give you more choices they can also be confusing. Much of the general information available to consumers about long-term care applies only to nursing homes. If you are entering Oregon’s long-term care system as a resident of either an assisted living or residential care facility, the following tips will help you be a more informed consumer. To read the full article on these tips, visit www.oregon.gov/ltco. If you have a specifi c question, call us at 1-800-522-2602. The Ombudsman services are free and confi dential.

9. Do not sign a revised disclosure statement or care plan you do not agree with. While this will not get you out of your legal obligation to abide by changes (to pay the bill, for example) it may give you a better chance of eventually winning the argument that the changes were wrong or unfair.

10. If your room door has a lock, use it. If you have valuables in your room, store them in the facility provided locked storage space. Locking your door will not keep staff out, they all have a passkey, but it will prevent unauthorized entry by non-employees.

The Offi ce of the Long-Term Care Ombudsman is an independent government agency with 12 employees — and about 200 volunteers who serve as independent, confi dential resident advocates statewide.

Ombudsmen deal with situations that could complicate anyone’s life — such as depression, loneliness, family struggles and complicated health care situations, and the related coverage with Medicare, Medicaid or private health insurance.

If an ombudsman volunteer so much as suspects neglect or abuse in a complaint, they immediately report it to the state’s Adult Protective Services Division, which has investigators specifi cally trained to handle abuse cases. More volunteers in Southern Oregon are needed. Certifi ed Ombudsman volunteers are problem solvers with good communication skills. They should be over age 21, can pass a background check and are available during weekday business hours. Trainings are scheduled for March and October in the Medford area.

For more information about volunteering, contact Gretchen Jordan, Coordinator of Volunteers at gretchen.jordan@ltco.state.or.us at 800-522-2602 or visit www.oregon.gov/LTCO to download an application.

Do something meaningful for elders in your community & good for you too!

Become an advocate for residents in long-term care facilities. Certified Ombudsman Volunteers are trained to be problem solvers and address resident concerns.

• Flexible schedule about 5 hours a week

• Free training and local support meetings

• Mileage reimbursements available for those who qualify

• Must be 21 and can pass a criminal history check

• Call 1-800-522-2602 or visit www.oregon.gov/ltco

18 YOUNG AT HEART February 2014

GARDEN PATH

For EveryoneFinish up your catalog shopping to order seeds and plants. Check houseplants for pests Get your garden tools in order

– be sure gas lines are drained

Warmer Regions (Zone 8 and Higher) Watch out for cold snaps and be ready to protect tender plants Begin to rejuvenate annual fl ower beds Keep watering, unless there are restrictions Propagate some new plants from cuttings Continue planting cool season vegetables like: broccoli,

cabbage, kale, lettuce, onions Harvest winter crops before they bolt Plant out cold hard annuals like: pansies and Icelandic poppies Start seeds of warm season vegetables and fl owers Begin dividing perennials Plant bare root roses and fruit trees Finish pruning roses and fruit trees Use dormant spray on roses and fruit trees and shrubs Plant regional bulbs like: amayllis, crinums and calla lilies Pot up saved tubers and corms like: begonias and cannas Weather permitting, you can start dividing perennials

Cold Regions (USDA Hardiness Zone 7 and Lower) Prune trees and shrubs, both ornamentals and fruit Check fl ower beds for plants that may have heaved Replace mulch as needed Check outside plants and trees for animal damage Cut some branches for forcing indoors Rejuvenate holly bushes with a hard pruning Check evergreens for sign of desiccation Start seeds of cool season vegetables and fl owers

February may well be the toughest gardening month - thank goodness it’s short. Gardeners in warm climates don’t know what kind of weather to expect from day to day or from day to night. Gardeners in cold climates have put the holidays behind them and just want to see the sun shine again. But that doesn’t stop the true gardener from working on their garden. February is for planning and for seeing the fi rst signs that spring is around the corner. And it is especially for pruning. So take advantage of those rare sunny days and get back in your garden. Here are some regional tips for gardening in February. However since February weather is so unpredictable, you’ll have to use some judgment or check with your local extension center for advice

Reminder for Winter Months: Protect Plants from FrostShould you worry? Frost injures plants by causing ice crystals to form in plant cells. This makes water unavailable to plant tissues and disrupts the movement of fl uids. Frost-damaged leaves appear water-soaked, shrivel and turn dark brown or black.

Plants are classifi ed according to the minimum temperatures they normally tolerate. “Hardy” plants tolerate some amount of short-term freezing, while “tender” plants are killed or injured by freezing temperatures. Citrus, avocados, bougainvillea, fuchsias and succulents are among the tender plants. If you are in an area prone to frost or freezing, consult a reference such as the Sunset Western Garden Book to learn the hardiness of various species or check with your local Master Gardener Program & OSU Extension Center

Time to Clean Up & Make Plans

SEEDS OF SPRING GARDEN SEMINARSaturday March 1, 2014

Rouge Community College3345 Redwood Highway   Grants Pass

JOSEPHINE COUNTY MASTER GARDENERS

    40 Garden Related topics from which one can choose ( 4)  90 minute classes for only $25.  Registration till February 21st. For a list of classes, How & where to register, applications and additional information go to:  www.JoCoMasterGardeners.com or call  RCC at 541-956-7303  Pre registration is strongly advised.  Classes fill up quickly.

FoF

–

February 2014 YOUNG AT HEART 19

GREEN CORNER

Reuse is often confused with recycling, but they are really quite diff erent. (Even those engaged in reuse frequently refer to it as recycling.) Reuse in the broadest sense means any activity that lengthens the life of an item. Recycling, on the other hand, is the reprocessing of an item into a new raw material for use in a new product– e.g., grinding the tire and incorporating it into a road-surfacing compound. Reuse is nothing new.

Reuse is accomplished through many diff erent methods: Purchasing durable goods, buying and selling in the used marketplace, borrowing, renting, subscribing to business waste exchanges and making or receiving charitable transfers. It is also achieved by attending to maintenance and repair, as well as by designing in relation to reuse. This may mean developing products that are reusable, long-lived, and capable of being remanufactured or creatively refashioning used items.

Why is reuse so important? Because at the same time that it confronts the challenges of waste reduction, reuse also sustains a comfortable quality of life and supports a productive economy. With few exceptions reuse accomplishes these goals more eff ectively than recycling.

Raisin OR Yogurt ContainersUse both containers to keep craft projects in. It makes it easy to take them anywhere with you. You can fi t a few sewing supplies into one along with a small sewing or embroidery project. If you are knitting or crocheting, put your ball of yarn inside the container. Cut a small hole in the lid and pull the end of the yarn through. You can keep the container in your lap while you knit or crochet and the yarn will not unravel or roll away if you accidentally drop it on the fl oor.

Do you know any painters? Both yogurt tubs and raisin containers are useful for mixing and storing paints.

Raisin ContainersYou can begin by cleaning the sticky residue out of your paper raisin containers by spraying the inside with a little white vinegar and wipe with a cloth. If you do not have a spray bottle, pouring a little vinegar on a rag will do.

Use old raisin containers to hold spools of ribbon in a craft supply cabinet. The tall cylindrical shape is a perfect fi t. Several spools will slide into one container and you can stack them or sort them by style and color. Both raisin containers and large yogurt tubs can be used to hold loose ribbon and other craft supplies as well.

Children can make a bank from a raisin container. Use a knife or Xacto blade to cut a small slit in the lid for them. Wrap the container with a piece of paper and let the kids use paint, crayons, or markers to decorate it.

Yogurt ContainersPlastic yogurt tubs can be used for gardening. Large and small containers can be used to start seedlings in before planting them out in your garden. You can also cut them into strips to use as plant labels. Just write on them using a permanent marker and they will stand up to sun and rain well.

Yogurt tubs are wonderful for freezing water in to use to keep a cooler cold. The large blocks of ice will not melt as quickly as ice cubes and will keep cold longer.

If you love yogurt, try using your old yogurt tubs to make your own yogurt in. It is much cheaper than buying yogurt and is very easy. Check around online for some recipes you can try.

Any kids in your life? Yogurt containers make wonderful bath toysthat are free! They are also useful for storing homemade play dough and fi nger paints. Yogurt tubs make great toys for babies. You can also take a few to the beach with you and use them to build sand castles.

Yogurt tubs are great for holding food or water for a pet if you have to take a day trip with them or if they need to stay with someone else overnight. You can store birdseed in yogurt tubs. It keeps the seed from getting moist and mildewed in wet weather.

When you are sick, you can dispose of your cloth handkerchiefs in a plastic yogurt tub. When it is full, you can wash the hankies right in the container. Just put in a little soap and hot water, close the lid, and shake well. Wring the hankies, empty the soapy water, refill the tub with fresh water, and shake it again to rinse. Wring out and hang to dry.

You can use a yogurt tub to store your own homemade paste. It’s also excellent for keeping things like baking soda and salt sealed and dry in humid weather. Use them to store garden seed. Just drop in a desiccant packet from an empty bottle of vitamins to keep it dry.

If you still cannot find a use for your yogurt tubs and raisin containers, save them and then offer them up on Freecycle.org. Someone will be happy to drop by and take them off of your hands for you.

Yogurt tubs and raisin container lids are recyclable.

Check the bottom for recycle code

to be sure they are accepted in

your area.

Reduce Reuse RecycleYogurt Tubs & Paper Raisin Containers

20 YOUNG AT HEART February 2014

CROSSWORDCROSSWORD

MIND GAMES

Answers on page 22

1. Type of cap6. Precious stones10. Soft drink14. Comment to the audience15. A Freudian stage16. Corrosive17. Burn19. Absorb written material20. Move unsteadily21. Gullet22. Curse23. Attempted25. Submarine detector26. Stop for a horse30. Motto32. Tympanum35. Connected by kinship39. Andean animals40. Clothing41. Bring to a destination43. Insecticide44. Ransom46. Writing table47. Place50. Perceive by inhaling53. Lean54. Permit55. Lama pacos60. Decorative case61. Illogical63. Countertenor64. Affi rm61. Another time62. District

63. Tall woody plant64. Come from behind65. Hangman’s knot66. Avid67. Stink68. Grille

DOWN

1. Entice2. Feudal worker3. Type of cereal grass4. Modify5. Basic belief6. Needlefi sh7. Hard glossy coating8. Bullfi ghter9. Killed10. Fizzy11. Sea12. Tropical vine13. Venomous snake18. Mistake24. Belief25. Preserves26. Join27. Fit28. By mouth29. Esteem31. Equipment33. Ranted34. Utilized36. Prong37. Twin sister of Ares

ACROSS

SplitWords Puzzle

From several of our Febraury issue, we picked words for this puzzle that exercises your left temporal lobe. This part of your brain is stimulated when information retrieval is called upon. SplitWords puzzles help you practice salvaging words from your language inventory. Each syllable is a phonetic clue to assist word retrieval; therefore, think in syllables! Now, as quickly as possible, form 11 complete words by combining syllables from the game table. Proper names are not capitalized. Careful - you may see more than one of a syllable - but, remember each syllable can only be used once! Enjoy your “exercise!”

coast mac con ware it tate al

gen tine com al me fort day

a ful lang meal oat are val

en uage ul ness birth di health

38. A pack of playing cards

42. Set aside

43. French for “Friend”

45. Main course

47. Cut of meat

48. Name of a book

49. Wash out with a solvent

51. Not thin

52. Affair

54. Teller of untruths56. Impoverished57. Dwarf buffalo58. Actors in a show59. Away from the wind62. Biblical boat

SUDOKUDiffi culty Lever: Medium.

How to play: Numbers 1 through 9 appear only once in each row, column, and 3x3 zone. There are 9 such zones in each grid. There is only one correct solution to each sudoku. Good luck!

February 2014 YOUNG AT HEART 21

Dose of LaughterLaughter protects the heart. Laughter improves the function of blood vessels and increases blood fl ow, which can help protect you against a heart attack and other cardiovascular problems.

A Thoughtful (?) Valentine’s Day GiftJim asked his friend Tony, what he bought his wife for Valentine’s.

Tony, who’s a bit of a chauvinist, replied, ‘I bought her a belt and a bag.’

‘That was kind of you,’ Jim added, ‘I hope she appreciates the thought.’

Tony smiled, ‘So do I, and hope the vacuum cleaner will work better.’

Love is Sometimes PracticalPhil, a smart and handsome gentleman, walked into a local bar. He then noticed a very nice-looking woman gazing at him without blinking her big eyes. Phil felt fl attered, walked up to her and said, ‘I’ll do anything you wish, beautiful lady, for just $20 and on only one condition.’ 

The woman seemed trapped in the moment and asked, ‘What’s the condition?’

Phil answered, ‘Tell me your wish in just three words.’ 

There was a long pause, the woman opened her purse, counted out the money and handed it to the man along with her address. She then looked deeply into his eyes and whispered, ‘Clean my house.’

By Prescription OnlyA nice, calm and respectable lady went into the pharmacy, walked up to the pharmacist, looked straight into his eyes, and said, “I would like to buy some cyanide.”

The pharmacist asked, “Why in the world do you need cyanide?”The lady replied, “I need it to poison my husband.”

The pharmacist’s eyes got big and he exclaimed, “Lord have mercy! I can’t give you cyanide to kill your husband. That’s against the law! I’ll lose my license! They’ll throw both of us in jail! All kinds of bad things will happen. Absolutely not! You CANNOT have any cyanide!”

The lady reached into her purse and pulled out a picture of her husband in bed with the pharmacist’s wife. The pharmacist looked at the picture and replied, “Well now, that’s diff erent. You didn’t tell me you had a prescription.”

THE COMPUTER SWALLOWED GRANDMA The computer swallowed grandma.

Yes, honestly its true!She pressed ‘control’ and ‘enter’

And disappeared from view.

It devoured her completely,The  thought just makes me squirm.

She must have caught a virusOr been eaten by a worm.

I’ve  searched through the recycle bin And  fi les of every kind;

I’ve  even used the Internet,But  nothing did I fi nd.

In desperation, I asked Jeeves My searches to refi ne.

The reply from him was negative, Not a thing was found ‘online.’  

So,  if inside your ‘Inbox’,My  Grandma you should see,

Please  ‘Copy’, ‘Scan’, and ‘Paste’ her,And  send her back to me.

This is a tribute to all the Grandmas who have been fearless and learned to use the  Computer........  They are the greatest!!! 

Groan CornerWe can’t put this in the “joke” category because our “tests” to the general population, most often resulted in a smile and a groan; however, we thought we would include it here for your judgment.

Show and TellI was walking down the street when I was accosted by a particularly dirty and shabby-looking homeless woman who asked me for a couple of dollars for dinner. I took out my wallet, got out ten dollars and asked, ‘If I give you this money, will you buy wine with it instead of dinner?’

‘No, I had to stop drinking years ago’, the homeless woman told me.

‘Will you use it to go shopping instead of buying food?’ I asked.

‘No, I don’t waste time shopping,’ she homeless woman said. ‘I need to spend all my time trying to stay alive.’

‘Will you spend this on a beauty salon instead of food?’ I asked.

‘Are you NUTS!’ replied the homeless woman. I haven’t had my hair done in 20 years!’

‘Well, I said, ‘I’m not going to give you the money. Instead, I’m going to take you out for dinner with my husband and me tonight.’

The homeless Woman was shocked. ‘Won’t your husband be furious with you for doing that? I’m dirty, and I probably smell disgusting.’

I said, ‘That’s okay. It’s important for him to see what a woman looks like after she has given up shopping, hair appointments, and wine.

A Life PlanThe local news station was interviewing an 80-year-old lady because she had just gotten married -- for the fourth time. The interviewer asked her questions about her life, about what it felt like to be marrying again at 80, and then about her new husband’s occupation.  ‘He’s a funeral director,’ she answered.  ‘Interesting,’ the newsman thought.  He then asked her if she wouldn’t mind telling him a little about her fi rst three husbands and what they did for a living.  She paused for a few moments, needing time to refl ect on all those years. After a short time, a smile came to her face and she answered proudly, explaining that she’d fi rst married a banker when she was in her early 20’s, then a circus ringmaster when in her 40’s, later on a preacher when in her 60’s, and now in her 80’s, a funeral director. The interviewer looked at her, quite astonished, and asked why she had married four men with such diverse careers.  She smiled and explained, ‘I married one for the money, two for the show, three to get ready, and four to go!

A very elderly gentleman, (mid nineties) very well dressed, hair well groomed, great looking suit, fl ower in his lapel smelling slightly of a good after shave, presenting a well looked-after image, walks into an upscale cocktail lounge. Seated at the bar is an elderly looking lady, (mid eighties). 

The gentleman walks over, sits alongside of her, orders a drink, takes a sip, turns to her and says, “So tell me, do I come here often?”

A doctor examining a woman who had been rushed to the Emergency Room, took the husband aside, and said, ‘I don’t like the looks of your wife at all.’

‘Me neither doc,’ said the husband. ‘But she’s a great cook and reallygood with the grandkids’.

22 YOUNG AT HEART February 2014

SplitWords Puzzle Answers

birth day - health ful - coast al - oat meal - com fort - con gen it al – val en tine - lang uage - macular - a ware ness - me di tate

Looking for Love? JoCo Shelter ADOPTABLES So many wonderful dogs and cats at the shelter. They need homes and humans.Please stop by and have a look. They’re waiting for you.

Publication & Document Design & LayoutTyping & Typesetting info@jannsdesign.com

Jann L LegerJann L Leger

Happy Happy JaxxJaxxTo get to the shelter, take exit

61 and follow the signs to the airport. They’re across the street. 1420 Brookside Blvd.541.474.5458

Feel free to email me at the address above. Thank you! Jann

This Day in History - Around the WorldHistory is made every day. We put the days of the month into a hat

and drew out February 15 to research and report on the many

historical and diverse events that happened throughout history on

that one day.

399 Philosopher Socrates sentenced to death

590 Khosrau II is crowned as king of Persia

1313 Peace of Angleur

1386 Duke Philip the Stout forms Council of Flanders

1552 Dutch coast hit by heavy storm

1677 King Charles II reports anti-French covenant with Netherlands

1689 German Parliament declares war on France

1763 Austria, Prussia & Saxony sign Peace of Hubertusburg

1764 St. Louis, MO founded as French trading post by Pierre Ligue

1768 1st mustard manufactured in America advertised, Philadelphia

1804 New Jersey becomes last northern state to abolish slavery

1805 Harmony Society is offi cially formed.

1842 1st adhesive postage stamps in US (private delivery company)

1845 William Parsons, Earl of Rosse, 1st uses 72” refl ector

1848 Sarah Roberts barred from white school in Boston

1851 Black abolitionists invade Boston court rescuing fugitive slave

1869 Charges of Treason against Jeff erson Davis are dropped

1870 Ground broken for Northern Pacifi c Railway near Duluth, MN

1876 Historic Elm at Boston blown down

1879 Congress agrees women lawyers can practice before Supreme Ct

1882 1st cargo of frozen meat leaves NZ for Britain, on SS Dunedin

1895 9” of snow falls on New Orleans

1898 USS Maine sinks in Havana, cause unknown-258 sailors die

1903 1st Teddy Bear introduced in U.S. by Morris & Rose Michtom

1910 The Boy Scouts of America is founded.

1912 Fram reaches latitude 78° 41’ S, farthest south ever by ship

1917 SF Public Library (Main Branch at Civic center) dedicated

1918 1st WWI US army troop ship torpedoed & sunk by Germany

1919 American Legion organizes in Paris

1921 Alberta Canada - Reopening of Imperial Parliament.

1922 Marconi begins broadcasting transmissions from Essex

1926 Contract air mail service begins in US

1931 1st Dracula movie released

1933 Pres-elect Franklin Roosevelt survives assassination attempt

1936 Germans began building Volkswagens (starts slug-bug game)

1939 German battleship Bismarck was launched

1941 Duke Ellington 1st records “Take the A Train”

1942 Singapore surrenders to Japanese

1944 891 British bombers attack Berlin

1948 Mao Zedong’s army occupies Yenan

1950 Walt Disney’s “Cinderella” released

1954 1st bevatron in operation-Berkeley, California

1955 1st pilot plant to produce man-made diamonds announced

1958 Figure Skating Championship (Paris) won by Carol Heiss of US

1961 US fi gure skating team of 18, dies in Belgian Sabena 707 crash

1962 US performs nuclear test at Nevada Test Site

1963 1st US female world fi gure skating champ (Tenley Albright)

1964 Bill Bradley (later U. S. Senator) scores 51 points for Princeton

1965 John Lennon passes his driving test

Crossword Puzzle Answers

Sudoku Answers

Pretty PollyPretty Polly

February 2014 YOUNG AT HEART 23

READING SUGGESTIONS

The Northwest Vegetarian Cookbook by Debra Daniels-ZellerFrom wild chanterelle mushrooms and Walla Walla onions to marionberries and hazelnuts, the Pacifi c Northwest produces some of the country’s most delicious food. The Northwest Vegetarian Cookbook features 200 fresh, accessible recipes that celebrate these unique fl avors. It also profi les twelve growers and beekeepers of Oregon and Washington through inspiring essays that transport the reader to the farm where food is picked from trees, bushes, and vines. Debra Daniels-Zeller has created a great culinary reference and an introduction to the bounty of local markets, with tips on how to buy and store seasonal produce. Includes breakfast foods, year-round salads, soups and breads, starters and sides, entrees, and desserts. Readers will walk away from this book - and straight to the local farmers’ market - with recipes for each season and every part of the day. Books available at online and local booksellers or go to the website for the publisher Timber Press - timberpress.com

Eat to Live by Joel Fuhrman, M.D.This is on the #1 New York Times Best Seller List. The book instructs readers on how to leave behind the discomfort of toxic hunger, cravings, and addictions to unhealthy foods. You’ll fi nd inspiring success stories from people who have used the program to lose dramatic amounts of weight and recover from chronic illnesses, up-to-date scientifi c research supporting the principles behind Dr. Fuhrman’s plan, and new recipes and meal ideas. This easy-to-follow, nutritionally sound diet can help anyone shed pounds quickly and keep them off .

Eat to Live Cookbook, also on the #1 New York Times Best Seller List is available to make following the program easier than ever before. Filled with nutritious, delicious, and easy-to-prepare recipes for every occasion, the Eat to Live Cookbook is a kitchen companion that helps you eat your way to lifelong health. Books available at online & retail stores and at Dr. Fuhrman’s website: drfuhrman.com

Winter Gardening in the Maritime Northwest by Binda ColebrookThe key to stretching your food budget while maintaining a healthy diet is putting fresh, organic, homegrown produce on your table all year round. And in the mild, forgiving climate of the maritime Pacifi c Northwest, it can be easier than you might think. From plentiful salad greens to luscious leeks and crunchy cabbages, the crops and techniques that will ensure a successful winter garden.

This revised and updated edition of this classic text includes a comprehensive monthly planting almanac. Gardeners from southeastern Alaska to southern Oregon will benefi t from Colebrook’s clear, practical advice on:> Selecting and preparing the ideal winter gardening site> Maximizing production and minimizing pests with cloches, cold frames, mulches and companion planting> Choosing the best strains and hardiest varieties for a year-round growing season. More info and book available at New Society website

24 YOUNG AT HEART February 2014

Clean Forest ProjectA non-profi t dedicated to bringing communities together to combat the epidemic of illegal dumping and to promote good stewardship practices

Since 2007, CFP has cleaned up over 1,500,000 pounds of illegally dumped debris from public lands and waterfronts throughout western states with the help of volunteers and crews. They engage and educate citizens of the dangers and eff ects of illegal dumping and teach how to become good stewards of our public land legacy through interactive presentations in schools and booths at community events.

You can make a diff erence and help ongoing projects by including Clean Forest Project in your estate planning. Even a small amount can have a big impact over time. There’s no minimum amount required. In fact, you can specify any dollar amount, leave a percentage of your estate, or designate what remains after your estate has been settled.

Clean Forest Project is a 501(c)(3) non-profi t organization. All donations are tax-deductible.

Website: cleanforestproject.org

For Estate Planning brochureemail info@cleanforestproject.org

or call: 541.471.4214 or 1.800.NODUMPING