Blog - Meth-Wick Community

How to ‘Leave A Legacy’ at Meth-Wick

Meth-Wick was established in 1959 through thoughtful planning and a charitable gift. Local philanthropist Barthinius L. Wick wanted to create a place where older adults could live together in a community so he set aside funds and a set of instructions in his trust. After he passed, his gift was paired with the expertise of the United Methodist Church to build Meth-Wick Community as we know it today.

Mr. Wick had a clear set of values throughout his life. He prioritized his community, promoted philanthropy and respected the dignity of every person. Those values were crystalized in his great final project – Meth-Wick Community. Although he didn’t live to see his plans become a reality, his dedicated trustees and well-written estate plan built a campus and community that residents will cherish for generations to come.

October is Leave A Legacy month at Meth-Wick. This month, we are asking our residents to think like Mr. Wick. What would you like your legacy to be at Meth-Wick?

Give a gift that reflects what’s important to you. Do you enjoy sitting by the koi pond? Consider donating a bench to place nearby. Do you look forward to the changing leaves on campus every fall? Think about donating a tree that will be marveled at by future generations. If it matters to you, we want it to be a part of the Meth-Wick story.

  1. Living Unit Refund – With one simple form and a quick visit to Teresa Dusil you can direct – after your lifetime – all or a percentage of your living unit refund to Meth-Wick. This refund provides an easy way to share your values with Meth-Wick without disturbing your existing estate plans.
  1. Stock or Securities – There are favorable tax rules in place for those who wish to donate long-term stock or securities (owned for at least a year) that has appreciated in value. The donor doesn’t have to pay capital gains on the appreciated stock or security and there is no need to obtain an appraisal.
  1. Cash – A cash gift is a straightforward and tax-deductible donation option.
  1. Real Estate – By donating real estate, the donor is able to forego the costs associated with maintaining, selling or passing down property and contribute to Meth-Wick’s mission.
  1. IRA Assets – The IRA charitable rollover was renewed and made permanent by Congress in 2015. This provision allows individuals aged 70½ years to donate up to $100,000 from their IRA directly to charity without treating it as taxable income.
  1. Charitable Gift Annuity – By purchasing a charitable gift annuity from Meth-Wick, you give away a lump sum and receive quarterly interest payments on that amount for the rest of your life. The rate of interest depends on the donor’s age.
  1. Donate to the endowment fund – A percentage of income from these funds is used to pay for free or discounted care for residents who have exhausted their funds through no fault of their own. The principal in the fund is never touched, only the interest it produces. The generous support of the Meth-Wick endowment guarantees that the compassion displayed at Meth-Wick today will be continued for decades to come.

As you can see, donations can come in many forms. Spend some time thinking about which type of gift best communicates your values. We are grateful to our generous donors for allowing us to continue Mr. Wick’s legacy for years to come.

Please consult your financial professional for to determine the gift best suited to your financial needs. If you have any questions, please contact Teresa Dusil at (319) 297-8603 or tjkdusil@methwick.org.

Good Food Choices Build a Good Immune System

Although homecoming parades and football games signal the arrival of fall, they also mark the beginning of the dreaded flu and cold season. But have no fear: we’re here to offer a few pointers on how to mount a strong defense against these common illnesses.

While most everyone knows the importance of a flu shot, less well known is the immune-bolstering advantage offered by certain foods.

Choose plant-based foods

An article on livestrong.com stresses the importance of embracing a plant-based diet over an animal-based one. Plant-based foods have phytonutrients, which studies have shown lower the risk of cancer and cardiovascular disease. Papaya and pineapple have an additional benefit: they contain an enzyme that helps break down and dissolve debris produced by the body as it fights infections.

A second livestrong.com article outlines a plan for boosting your immune system. With more than 200 viruses responsible for colds and other respiratory infections, the best defense against a cold (or the flu) is to have an immune system that is strong and can overcome a viral or bacterial assault.

The best strategy for building up your immune system is to eat a variety of foods. Let’s take a trip through the grocery store to get plenty of ideas for stocking our shelves and fridge.

Sardines

The world seems to be split into those who love sardines and those who would refuse to eat them even when bribed with large sums of money. If you are in the second group, you may want to learn to like them. Sardines are much higher in omega-3 fats, which reduce the risk of heart disease and cell-damaging body inflammation, than other fish. There are 1,259 milligrams of omega-3s in a three-ounce serving of canned sardines, 905 milligrams in rainbow trout, 840 milligrams in salmon and 196 milligrams in canned tuna. Go sardines!

Yellow Bell Pepper

Move over oranges. Make room for yellow bell peppers, a terrific source of immune-boosting vitamin C. According to the article, research shows that vitamin C is especially important to building a healthy immune in older adults and children.

Mushrooms

While all mushrooms are rich in B vitamins and antioxidants, nutritionist Jackie Newgent says that two are especially important. “Maitake and shiitake mushrooms, in particular, contain plant nutrients that seem to have immune-boosting ability.”

Citrus fruits

Eating oranges and other citrus fruit on a regular basis is vital to building a healthy immune system. They are rich in vitamin C, an antioxidant, which fights cell-damaging free radicals.

Say ‘no’ to sugar and dairy

Added sugars can weaken your immune system. If you do catch a cold or the flu, eating food high in sugar is likely to slow your recovery because it interferes with your body’s attempt to fight the intruder. Dairy is also a bad choice because it can thicken the mucus that is already present, increasing congestion.

All of us at Meth-Wick hope this information helps you enjoy an active and healthy fall!

Get Plenty of Sleep so Your Brain Can Take Out the Trash

While you’re powering down at the end of the day, your brain is blasting off like a rocket from the launch pad. Within minutes or sometimes even seconds of falling asleep, your brain starts along a well-established route.

It’s essential that your brain complete a sequence of tasks as you sleep so that you can be at peak performance while you’re awake. Sleep that is interrupted or too short does not allow the brain to finish its route. The short-term effects can include fatigue, poor decision-making and lack of alertness. In the long term, poor sleep will result in poor health. To understand how this is all interconnected, let’s take a look at the stages of sleep provided on the website of the National Sleep Foundation.

Stage I: An introduction to sleep

The first seven minutes of sleep are light, meaning you will easily awaken at a sound or movement, such as your dog jumping on the bed. This is the slow start that eases you into the next level of sleep.

Stage 2: Warming up the engine

While this stage is still on the light side compared to the later stages, the brain does busy itself with increased activity for a short duration before slowing down again. After that brief warm-up, it’s ready for some action.

According to an article on Scientific American website, the early stages of sleep are characterized by “large, slow brain waves, relaxed muscles and slow, deep breathing, which may help the brain and body to recuperate after a long day.”

Stage 3: Diving into the Deep

Your brain begins to dive into deeper sleep, making it less likely that you will awaken to the dog jumping or the faucet dripping. You continue into an even deeper level of sleep, when muscles and tissues are repaired, growth is stimulated, immune function is bolstered, and you are energized for the coming day.

Stage 4: Full speed ahead

You reach the next level of sleep, called REM (rapid eye movement), about 90 minutes after falling asleep. The Scientific American article describes REM sleep as “…bizarre…a dreamer’s brain becomes highly active while the body’s muscles are paralyzed, and breathing and heart rate become erratic.”

REM sleep is also when your brain takes out the trash, storing the important information of the day in your long-term memory and discarding the rest. That’s why an inadequate amount of sleep, especially on a regular basis, will impact your memory and ability to retain what you have learned.

The take-away

All sleep is not equal in quality. Short-term and long-term health is negatively affected if you are getting inadequate amounts of sleep or you are unable to make it through a sleep cycle without waking. For ideas on how to improve your sleep habits, read our blog, Sleeplessness spurs junk food eating.

Don’t forget that good sleep habits also apply to napping. The Sleep Foundation suggests you set your alarm to wake after 20 minutes, before reaching deeper sleep levels that will leave you feeling groggy. Or, if you have time, nap for 90 minutes, which will take you through a complete sleep cycle and have you waking refreshed.

All of us at Meth-Wick Community wish you good sleep and pleasant dreams!

Researchers: Future falls detection devices should meet emotional needs

A growing number of researchers are exploring the way that humans interact with computers. So much, in fact, that a common term has taken hold to describe this field of research: human-computer interactions or HCI.

A popular area of HCI research is technology that supports older adults and enables them to remain independent in their homes. That research is focused on products to detect falls and help adult children stay connected with aging parents. A group of researchers at Lancaster University in the United Kingdom saw an issue they felt was being neglected by recent HCI studies: the communications needs of older adults at risk of falls and their remote families.

These U.K. researchers reported on their findings in May at an international symposium where experts from around the globe gathered to share HCI information.

What they asked

The purpose of the U.K. study was to explore the technologies commonly used to automatically detect and communicate the falls of older adults.

Researchers wanted to find answers to the following:

  • What are older adults’ attitudes towards fall detection technology?
  • What are their needs for communication with their remote family?
  • What are the communications needs of adult children?

Who they asked

The study’s authors gathered information through individual interviews with seven older adults—three who lived independently and four who lived in senior communities—and three adult children. Researchers also conducted a group interview with 12 older adults in an assisted living facility.

What they found

Three themes emerged through interviews, revealing that the subject of falls among older adults was an emotional one.

The themes were:

Family’s anxiety over their elderly parent’s risk of falling.

Interviews with adult children centered on how often they spoke with their parent and preferences regarding fall monitoring devices.

The researchers noted that all adult children displayed a high level of anxiety. All participants thought a monitoring device was a good idea; some preferred automatic communication while others thought they, or their parent, should control the frequency and level of information.

Autonomy and privacy of older adults at risk of falls.

Questions posed to older adults related to whether or not they had fallen. If they had, they were asked how they felt afterwards and its affect on them and their family.

The older adults were more concerned with maintaining their independence than with the risk of falling. A few of the comments included:

  • “I would find (a fall detection device) invasive.”
  • “Sometimes I fall over and I’m quite alright. I don’t want someone fussing around me.”

Most of the independent seniors interviewed did not use safety-monitoring devices, while most of those at the assisted living facility did wear an “emergency alert” pendant.

Aesthetics of fall detection devices.

All study participants were asked how they felt about electronic monitoring devices. Based on feedback, these factors influence the adoption of devices by older adults:

  • Devices need to provide easy control to the older adult, who can adjust for frequency of notifications to family and how extensive the information will be.
  • Design/appearance of the device should be unobtrusive.

The takeaway

In their report, the study’s authors state that there is “…a tension between the peace of mind that such technology will provide to the children, and the demand for autonomy and privacy of the parent.” This tension brings with it a lot of emotion.

Since the findings of the U.K. study were only recently made public, it is too soon to see what, if any, impact they will have. Let’s hope the companies who develop electronic safety devices for older adults will take into account the emotional needs of those for whom their products are intended, and their anxious family members.

Research and technology support older drivers

The world is growing grayer. By 2050, the global population of those 80 years and older is expected to triple; one-third of the population will be older than 65 years of age. That brings a common challenge for all countries: how do we support the large number of older drivers who experience physical and mental changes as part of the aging process?

Glad you asked

Scientists in Germany believe they may have the answer. A study published on the Behavioral Neurology website poses an intriguing idea—training the brains of seniors will increase their skill in driving safely. That got our attention, which is why we’re sharing this with you!

Identifying impaired drivers

The researchers define driving as a complex task that requires visual, motor and cognitive skills—all factors that undergo change in older adults, including those in good health. But these changes will also vary from one individual to another. Because of this, the study’s authors stressed the importance of establishing a method for identifying older drivers, who have impairments that affect their driving ability, in order to implement training measures.

The authors also identified three areas of evaluation: functions needed in driving, driving ability in real traffic, and behavior in a driving simulator.

Supporting the older driver

According to the German researchers, the key to countering the “functional deficits” of older drivers lies in three areas: traffic environment, car environment and individual drivers.

They suggested complex locations, like intersections, should be structured as clearly as possible, with obvious signage and no distractions, such as advertisements. In-vehicle assistance, including GPS, aid older drivers by helping them focus on traffic by reducing their mental workload. They note that other driver assistive devices, currently in the works, may also prove useful.

According to an article, “The Future of Driving,” on the CNN website, automakers and the federal government are developing technology that will allow vehicles to communicate with each other about traffic, weather and road conditions. “More urgently, they can broadcast their speed and direction and warn each other about potential safety hazards, such as when a nearby vehicle is drifting into your lane,” Brandon Griggs wrote.

The director of Nissan’s research center, Marteen Sierhuis, is quoted in the same article. “If I can get information from the car next to me that they’re going to turn right, that would be great,” explained Sierhuis. He imagines a day when information about almost all vehicles is stored in the cloud and accessible by all.

A testing protocol

The study’s authors recommend a specific sequence for measuring an older person’s driving ability when it is questioned by a family member, doctor or the individual themselves.

  • Vision testing for accuracy, periphery, and night vision.
  • Testing of driving-related cognitive skills as they relate to situation awareness, visual search and multitasking.

And if an individual does not pass the first two tests, they recommend a third measurement:

  • Observing the driver in real traffic with complex situations.

If the driving test raises a red flag as to the driver’s abilities, driving training should be used. Researchers point out that the greatest challenges to older drivers are situations that are unexpected (the car in front brakes suddenly) or complex (navigating a roundabout). They advocate using simulator training of complex driving situations or computer-based training of traffic-relative cognitive functions. These tools have proven successful in improving driving skills and reducing traffic accidents in older adult drivers.

Driving simulators can be programmed so that complex driving situations can be repeated until the driver is trained to react skillfully. While the cognitive tests of drivers trained on a simulator and those trained using a computer program showed improvement across the board, that was not the case with a real driving test. In that situation, those trained on the simulator excelled, probably because of that tool’s ability to create a real-life traffic experience.

Extending the simulator’s reach

Unfortunately, as the authors point out, simulators are not commonly used in driver training due to their expense. Most simulators are used by researcher to study driver behavior. But companies like Carnetsoft, based in The Netherlands, are working to make the simulator more affordable in an effort to help integrate them into driver training courses.

Meantime, due to the rare accessibility of simulators, the researchers recommend future studies to compare short-term and long-term outcomes of older adults who are trained by simulator and computer. In other words, the fact that simulators are superior in immediate driver improvement does not necessarily mean they will win out in the long haul.

All of this is good news because it shows there is significant effort and study to help older adults improve their driving skills, one of many factors important to remaining independent longer.

Wisconsin researchers Americanize an Australian fall prevention program to increase its U.S. reach

Can a program that reduced falls among Australia’s older adults by 31 percent find widespread popularity in the U.S.? Although the Stepping On program was first introduced in North America in 2015, implementation of the evidence-based program has been limited in the U.S. A team of scientists set out to test implementation in three Wisconsin community settings with the purpose of modifying the program to make it more appealing to Americans.

The researchers share their discoveries and recommendations in an article published last month on the research-sharing website, frontiersin.org.

How Australia did it

The pilot program for Australia’s Stepping On fall prevention model was conducted with community-dwelling older adults who participated in a series of fall prevention classes led by an occupational therapist. This program included a three-month follow-up home visit to reinforce strategies taught in the class.

The program was simple and effective but it wasn’t gaining popularity in the U.S. Could a new Americanized method maintain the effectiveness of the program? The Wisconsin researchers planned to find out.

Mixing it up

The U.S. study used a mixture of methods to evaluate the Australian program’s model: rural and urban host sites; program leaders who were health professionals and those with no health background; and a combination of three-month follow-up phone calls and in-home visits. Fall prevention classes remained the hub of the program, with a mix of surveys and interviews completed by site managers, leaders, guest experts and participants.

The three community sites that hosted the U.S. classes were an independent living community, a parks and recreation center, and a rural site hosted by a parish nurse program.

Four questions were used to guide research:

  1. Who can serve as a Stepping On leader? Requiring the leadership of health professionals could encumber the program’s U.S. implementation.
  2. Are there differences in program implementation at different sites that would be barriers to the program’s adoption? The Australian program advocates using public venues that are easily accessible; the U.S. research team sought to challenge that approach.
  3. Are there differences in the success of implementation at urban versus rural sites? U.S. researchers needed to answer that question on their own, since participants in the Australian program were at one urban location.
  4. Can a phone call be substituted for a home visit in resource-strapped rural areas? The Australian program used home visits to reinforce fall prevention concepts and strategies, including exercise.

Fine-tuning the Australian model

At the conclusion of their study, the U.S. researchers were able to offer a number of evidence-based recommendations:

  • Prerequisite for leaders should be expanded to include non-health care professionals, especially social workers and others who have experience working with older adults. While both health care and non-health care Step On leaders scored well in most areas of their class presentation and supervision, the non-professionals failed to emphasis the connection between exercises and falls prevention. This can be addressed by emphasis the link during training sessions for leaders.
  • Both rural and urban venues attracted participants within a five-minute radius of their venue and saw more participants in their second series of classes, after news about the class spread.
  • A phone call can be used in lieu of a home visit. While a one-year follow-up showed comparable positive results for both methods, the home visit had better short-term results.

The take-away

The study’s findings have been included in the U.S. edition of the Stepping On training program and guide for sites in the U.S. Although the Wisconsin study showed that public venues are the best suited to successfully adopt the program, all of us who advocate for the safety of older adults can learn from its strategies. We at Meth-Wick are currently conducting our own fall prevention research. Keep an eye on the blog over the next few months to see what our findings revealed.

 

Sleeplessness spurs junk food eating

Poor sleep habits lead to poor food choices, which can result in weight gain or at the very least, daily fatigue. And let’s face it; there is nothing worse than being too tired to do the things we enjoy! To help you stay at the top of your game, we rounded up plenty of information on the connection between sleeping well and eating well. Hopefully this will put you to sleep!

Poor sleep = poor nutrition

According to an August 2013 article on the University of California Berkeley website, the brains of sleep deprived people undergo changes that may predispose them to eating junk food.

Berkeley researchers scanned the brains of 23 subjects after a good night’s sleep and after a sleepless night. The sleep-deprived brain showed less activity in the area related to complex decision making and more activity in areas that control response to rewards.

What they did

Researchers measured brain activity as participants were shown a series of food choices ranging from healthy (strawberries, apples and carrots) to unhealthy (donuts, burgers and pizza). Most participants chose unhealthy food after a sleepless night.

What they found

While earlier studies have linked sleep deprivation with appetite increase, the Berkeley research reveals specifics about the connection. “What we have discovered is that high-level brain regions required for complex judgments and decisions become blunted by a lack of sleep, while more primal brain structures that control motivation and desire are amplified,” said Matthew Walker, the study’s senior author and a Berkeley professor of psychology and neuroscience.

What you can do

The National Sleep Foundation (NSF) recommends that adults get between seven and nine hours of sleep to give the body enough time to recharge and feel rested. There are, however, “short sleepers” who need less than this. For those people, five or six hours may leave them refreshed and good to go. Others may need nine, ten or even twelve hours. These are known as “long sleepers” who need more hours in order to function at their best.

NSF emphasizes the importance of making a good night’s sleep a priority. Here are their tips on how to sleep well.

  • Stick to a sleep schedule, even on weekends.
  • Practice a relaxing bedtime ritual.
  • Turn off electronics (phone, tablet, TV) in the bedroom.
  • Exercise daily.
  • Evaluate your bedroom to ensure ideal temperature, sound and light.
  • Sleep on a comfortable mattress and pillows.
  • Beware of hidden sleep stealers, like alcohol and caffeine.

If your best efforts at restful sleep are failing, it’s time to make an appointment with your doctor. With growing evidence that shows good sleep equals good health, it’s important to make this a priority. Getting enough sleep is essential to living your best life.

Over-the-counter hearing aids are coming!

Hearing loss is getting a lot of attention from the federal government, researchers and manufacturers. As Americans are living longer, age-related health challenges like hearing loss can become barriers to independence and quality of life.

The cost of hearing

The Journal of the American Medical Association website reports that hearing loss affects 40 percent of people over the age of 60, more than 60 percent of those over 70, and nearly 80 percent of people over 80 years of age. That is a whopping 30 million people who are affected. No wonder hearing loss is being addressed by so many entities.

Hearing loss is associated with social isolation, depression, dementia, falls, and a decline in cognitive and physical functioning. Given this association, it is shocking to learn that only 20 percent of those with hearing loss use a hearing aid, according to an article on nextavenue.org.

The low treatment rate is understandable when you consider the fact that the average pair of hearing aids costs $4,700, has a life expectancy of three to five years, and isn’t covered by Medicare.

Health care for hearing loss

In October 2015, the President’s Council of Advisors on Science and Technology acknowledged the importance of developing low cost, over-the-counter hearing devices. In June 2016, the National Academies of Sciences, Engineering and Medicine released its report, Hearing Health Care for Adults: Priorities for Improving Access and Affordability. The report is the work of a committee of experts tasked by the National Academies with defining the obstacles to accessing treatment for hearing loss and making recommendations for improvement.

The report states, “…the committee recommends key institutional, technological and regulatory changes that would enable consumers to find and fully use the appropriate, affordable, and high-quality services, technologies, and supports they need.”

The report also strongly argues that hearing loss can no longer be viewed as an individual concern. “There is a growing recognition that hearing loss is a significant public health concern that can be addressed by actions at multiple levels.”

Proposed legislation

Nearly 98 percent of the U.S. hearing aid market is controlled by six companies, resulting in high prices. To combat this lopsided market, last March Senators Chuck Grassley and Elizabeth Warren introduced a bill supporting the sale of over-the-counter hearing devices. Senator Grassley is quoted in the nextavenue.org article as saying the goal is to “increase competition, lower costs and expand access to devices for people with mild to moderate hearing loss.”

Affordable and accessible treatment options: That is good to hear!

It’s the proportion of liquids you drink, not the volume, that’s important

Water was the hands-down winner when nutrition experts collaborated to determine which beverage provides the greatest health benefits. The six U.S. researchers of the Independent Beverage Guidance Panel ranked beverages into six levels based on calories, energy and nutrients, and evidence for positive and negative effects on health.

An overview of the results, published on Harvard’s School of Public Health website, names water’s major contenders for health benefits and highlights important nutritional tidbits, including the fact that not everyone needs to drink eight glasses of water a day.

Level 1: Water

This should be your primary go-to for rehydrating your body to restore fluids lost through burning calories, breathing, sweating, and removal of waste. A number of factors help define each individual’s hydration needs: quantity of food eaten, weather and activity level.

Most people will get 80 percent of their water by drinking it and the remainder by eating it. Water-rich fruits include watermelon, cucumber, grapefruit, cantaloupe, strawberry and peaches. Vegetables include radishes, zucchini, celery, lettuce and cauliflower.

Level 2: Tea and coffee

These two beverages, when consumed plain, are devoid of calories and include many healthy substances, including flavonoids, which have antioxidant, anti-inflammatory and antiviral properties.

Additives like cream, sugar and whipped cream turn these into unhealthy choices. Research indicates that daily intake of up to three or four cups of these caffeinated drinks is the sweet spot. According to eatright.org, studies show drinking black tea is associated with a decreased likelihood of heart attack while green tea is related to lower bad cholesterol and higher good cholesterol.

Level 3: Low-fat milk, skim milk and soy beverages

Milk is a good source of calcium and vitamin D, but the Panel stresses choosing low-fat or fat-free milk, which have less saturated fat than whole milk. Even low-fat milk has a lot of calories so it’s wise to drink no more than two glasses a day. Soy milk is a good option if you are lactose intolerant or don’t like milk.

Level 4: Calorie-free sweetened beverages

Diet drinks are sweetened with calorie-free artificial sweeteners. But because there is an ongoing debate over whether or not these sweeteners contribute to weight gain, it is best to limit your intake to an occasional treat.

Level 5: Beverages with calories and limited nutrients

This category includes fruit juice, vegetable juice, sports drinks, vitamin waters and alcoholic beverages. Due to a high caloric index, it’s best to limit fruit juice to a four-ounce serving per day. Since fruit smoothies are high in calories, they should only be an occasional treat. While most vegetable juice is a lower calorie option, it often has a large amount of salt. So read labels!

Sports drinks are only needed by athletes who exercise an hour or more straight and sweat a lot. Vitamin waters are redundant if you take a daily vitamin.

With regard to alcohol consumption, one study of 38,000 men over a 12-year period showed that moderate drinkers of wine, beer and spirits were 30-35 percent less likely to have a heart attack than non-drinkers. Those who drank daily were at less risk than those who drank once or twice a week.

Level 6: Sweetened beverages with calories

This is the least desirable category, according to the Panel. It includes beverages sweetened with sugar or high-fructose corn syrup, including soft drinks, fruit drinks, lemonade, fruit smoothies and many energy drinks. They are high in calories and have no nutritional value.

The take-away

The Panel concluded that we can get all of the fluid we need by simply drinking water and getting nutrients from food. But realizing we are human and not likely to follow a “water only” philosophy, they suggest the following guide for a healthy liquid consumption:

  • It is not the total volume (ounces) of liquid consumed daily, but the proportion of each liquid that helps support our optimum health.
  • Half of the fluid consumed each day should be water.
  • One-third of daily liquid intake can be unsweetened coffee or tea.
  • Low-fat milk can account for 20 percent, or two eight-ounce glasses, of liquid daily consumption. If you drink less than that, be sure to get your calcium from food or a supplement.
  • No more than four ounces of 100 percent fruit juice.
  • Limit daily alcohol consumption to two drinks if you’re a man, one drink if you’re a woman.
  • Ideally, no drinks with artificial sweetener or any form of added sugar.

With an Iowa summer upon us, it’s especially important to remember to drink plenty of liquids and be sensible when exercising outdoors. Be aware that thirst often declines in older adults and drink to your health on a daily basis.

10 tips for healthy grocery shopping

We’ve all entered the grocery store armed with a shopping list and an intention to buy only healthy foods. After all, how can we eat healthy and feel healthy if we buy unhealthy?

Although whole foods are the healthiest choice, we live in the real world. Packaged foods are convenient and cost less, which is why most of us include them on our grocery list. But buying processed foods is not synonymous with unhealthy food. It’s all about being an informed shopper. To that end, we want to share an article to help you navigate the food aisles.

Food labels tell the story

The Reader’s Digest website offers “10 Secrets for Healthier Grocery Shopping.”

  1. Look for short ingredient lists on packaged foods. Long lists include sugar and chemical additives. Put the long-list items back on the shelf.
  2. Think twice about “no cholesterol” claims. Cholesterol is found in animal products (milk, meat, etc.). Despite this fact, the packaging on many non-animal products, such as cereals, makes it sound as though the manufacturer made the product cholesterol free for the customer’s benefit.
  3. Know the meaning of “organic.” A company has to jump through a lot of hoops set up by the U.S. Department of Agriculture before it can use “organic” on its label. Certified organic means a food has been grown free of genetically modified seeds, chemicals made from chemicals or sewage sludge, chemical pesticides or herbicides, and irradiation.
  4. Be suspicious of “natural” labels. Unlike “organic” companies, those who sell foods under a “natural” label are not subject to inspections as a condition of using the label.
  5. Be wary of serving size. The “nutrition facts” listed on packaging is often misleading. You need to look at serving size and servings per container to have an accurate picture of calories. While you may think at first a candy bar has 100 calories, careful reading will show “2 servings,” which means the entire candy bar is 200 calories.
  6. Take a calculator on your shopping trip for an easy way to compare nutrition facts, price per unit, etc.
  7. ­Know the “whole” story. Companies want to take advantage of the fact that health-conscious consumers are looking for whole grain products. Read the label to be sure you are buying whole wheat or whole grain.
  8. When choosing a cereal, rely on your common sense, not the box hype. Look for a whole grain as the first ingredient and one without sugar, if possible. If you prefer a sweetened cereal, it is best if you add the sugar yourself to control the amount.
  9. Don’t get soaked by watered-down foods. With the exception of soup, you wouldn’t expect water to be the first ingredient on a product’s ingredient list. Yet it is found on many labels, followed by a long list of additives to give it flavor and texture.
  10. Crack the MSG code. Monosodium glutamate has been identified as causing headaches in some people. If you are concerned about MSG, be aware that it may appear later in an ingredient list, or it may be listed as hydrolyzed soy protein, autolyzed yeast or sodium caseinate.

Comparison shopping alternative

If you are the type who prefers to do your “leg work” sitting down, you can compare food items online at home or on one of the computers in Meth-Wick’s computer lab. Many product ingredient lists, nutrition facts or actual images of the product package can be found online.

From all of us at Meth-Wick, happy healthy shopping!