A publication of Philadelphia Corporation for Aging (PCA)

2016

February 2017 • Free

Inside Training in martial arts helps seniors to Heart Health This Issue: develop greater balance and confidence Heart Health Senior centers help Colonial re-enactor build healthy habits tells black soldier’s story ... 8 By Marcia Z. Siegal Peggy Makay discovered she was prediabetic after having a

blood glucose screening at a Funded by PCA health fair held by KleinLife: Northeast Philadelphia, a multigenerational community center. Soon after, she enrolled in KleinLife’s diabetes prevention workshop series, presented in collaboration with Temple Health. A recent Thursday found her and several other members of the center seated around a table for lesson seven of the 15-week program. Dancing for fun, health, Under the guidance of Temple Health Life- yields many benefits... 16 style Coach Edoris Lomax, participants reported the past week’s progress in tracking their physi- • continued on page 17 Photo by Abbey J. Porter Abbey by Photo Student Steve Arbitman (right) works on a self-defense technique with instructor John Chen of the Ba’z Tai Chi and Kung Fu Studio in Manayunk.

By Abbey J. Porter of martial art to stay in shape, back when I was 49 and the big 5-0 was coming up,” says On a Tuesday night, in a wooden-floored Arbitman, who first tried martial arts in col- room at the back of a building at 5235 lege. He has practiced at Chen’s studio for Ridge Ave. in Manayunk, a dozen people two decades now and is one of many older face a mirrored wall. Together, they extend Health Brief ...... 2 students who finds martial arts worthwhile. their arms and legs in a series of deliber- While the term “martial arts” might sum- Calendar ...... 12-13 ate, fluid movements, breathing with the mon images of people punching and kick- Don’s Column ...... 23 motion. John Chen, a smooth-faced man ing each other, hundreds of martial arts ex- The Milestones with a black and grey ponytail, calls out in- ist today, not all of which focus on physical Crossword ...... 23 structions from the front of the group. He combat. Chen teaches a form of traditional is the owner of Ba’z Tai Chi and Kung Fu kung fu, a Chinese art, that emphasizes Nogueras Paola by Photo Studio, and his is not the only gray hair in “forms” – a prescribed series of movements Enjoying volleyball at KleinLife: Northeast Next Month: the room. meant to simulate defense against attackers. Philadelphia are Edward Powers (right) and Among Chen’s students is Steve Arbit- He also teaches the Chinese art of tai chi, Larry Funk. Care at Home man, 69. “I decided I needed some kind • continued on page 22 February 2017 Milestones 2 PCA Helpline: 215-765-9040 Call 24/7 to report suspected elder abuse. Outside Philadelphia toll-free: Health Brief 888-215-765-9041 (TDD) Published by Philadelphia Corporation for Aging www.pcaCares.org Prevent and treat diabetes to reduce Holly Lange, President and CEO Editor: Abbey J. Porter 215-765-9000, ext. 5062

Board Officers and Directors Advertising: risk of having a heart attack or stroke Glenn D. Bryan, Chair Joan Zaremba, 215-765-9000, ext. 5051 Katherine E. Galluzzi, D.O., F.A.C.O.F.P., Distribution & Subscriptions: Vice Chair Home delivery: $12/year Barbara Waynant Murphy, Treasurer To find a distribution site or subscribe: Sheri C. Gifford, Secretary 215-765-9000, ext. 5050 Judee M. Bavaria Angela Foreshaw-Rouse We welcome your letters, comments and sug- Dick Goldberg gestions. All submissions of letters for publi- Frederick Lewis cation must be signed and dated and include writer’s home address and phone number. Sub- Frances Miller mission constitutes permission to edit for clar- Victor M. Negron, Jr. ity, length or space and to publish in any form Satya B. Verma, O.D., F.A.A.O. or medium. PCA reserves the right to not publish any submission; receipt may not be acknowl- Lenore Wasserman Scola edged and submissions will not be returned. John Whitman Emeritus: Arthur E. Helfand, D.P.M. Mail to: PCA Milestones Editor 642 N. Broad St. Philadelphia, PA 19130-3409

Email: [email protected] Milestones file photo Milestones is published monthly and distributed at more than 800 locations throughout Phila- delphia including stores, libraries, community and senior centers, and organizations and agen- In recent years, the American Heart As- vent diabetes are very similar. cies serving older adults. sociation has identified diabetes as one of • Keep your blood glucose in healthy Milestones will not knowingly accept or publish advertising that is fraudulent or misleading. the seven major, controllable risk factors range. Your fasting blood sugar should Milestones reserves the right to edit, revise or reject advertising. Milestones assumes no respon­ sibility for errors in advertisements, misprints, omissions and misinformation, for failure to for cardiovascular disease. Adults with be consistently under 100. If you don’t publish an ad, or for any damages of any kind. In this publication neither the publisher nor any diabetes are about 50 percent more like- other party is rendering expert advice. No part of this newspaper may be reproduced without the know your A1C level, the measure of express written permission of Philadelphia Corporation for Aging. ly to die from a heart attack than adults your blood glucose levels over the previ- ©2017 Philadelphia Corporation for Aging. All rights reserved. without diabetes, according to a study of ous three months, ask your doctor. 700,000 people conducted over 10 years • Get at least 30 minutes of moder- by the University of Leeds in England. ate-intensity aerobic exercise at least five “We’ve made significant advances in days per week. the treatment of heart disease over the • Eat a balanced diet of whole, un- past two decades,” said Claresa Levetan, processed foods that focuses on a vari- M.D., endocrinologist at Chestnut Hill ety of high-quality fruits and vegetables. Hospital. “In general, your chances of • Keep blood pressure below 140/80, surviving a heart attack or stroke today especially if you have diabetes. are far greater than ever before, but for • Keep cholesterol and triglycerides those with diabetes, the improvements in normal range, with a focus on low- in survival rates are less than half those density lipoprotein (LDL) cholesterol, of the general population.” commonly referred to as “bad” choles- Diabetes alone is now regarded by terol. LDL should be no higher than 100 many clinicians as the strongest risk mg/dl in adults with diabetes. factor for heart disease. If you have di- • Keep your weight and body mass abetes, it’s not enough to control your index (BMI) in normal range. The blood sugar levels. The blood vessels in healthiest range for BMI is 19-25. patients with diabetes are more suscep- • If you smoke, get the help you need tible to high cholesterol and high blood to stop. pressure, due to higher glucose levels, “There are plenty of physical and than those of a person without diabe- clinical factors that we can’t control, but tes. More than 90 percent of patients type 2 diabetes just isn’t one of them,” with diabetes have high blood pressure Levetan said. “The best way to prevent or high cholesterol. If you add smoking or delay death from heart disease is sim- and/or obesity, additional risk factors ply to prevent diabetes. Get with your for cardiovascular disease, the scales tip doctor, get a plan and stick to it. You even more toward having a heart attack may add an additional 20 or even 30 or stroke. years to your life.” The good news is, the guidelines to prevent heart disease and those to pre- Source: Chestnut Hill Hospital Prevent and treat diabetes to reduce ® risk of having a heart attack or stroke are

Adult Day Care & Home Care 215-663-8090 Experienced Care, Delivered with Love! www.sarahpa.com February 2017 Milestones 4 Heart Health Making healthy choices is much easier than you think Comfort food ‘light’

By Alicia M. Colombo healthier. It doesn’t give you Comfort food makes us feel warm in- free range to overindulge; side, often by conjuring treasured mem- Has your doctor told you that your you still need to pay atten- ories of our childhood or our mother’s blood pressure is too high or that you’re tion to how much you eat. home cooking. But you don’t need all carrying too much weight? Maybe you’re According to the Academy the fat, sugar and carbohydrates often starting to feel fatigued or out of breath of Nutrition and Dietetics associated with these dishes to replicate more often than you used to. These are (www.eatright.org), a “serv- that good feeling. By using a slow cook- just some of the signs that lifestyle chang- ing” is how much of a food er, you can infuse dishes with flavor and es may be needed to improve your health. you should eat to meet rec- enjoy the comforting aroma of home If the thought of dieting and strenuously ommended daily nutrition cooking wafting through your home for exercising discourages you, don’t despair. requirements. The weight hours. Here are a few recipes that are Improving your health is not an all-or- or amount of a serving size packed with protein and fiber but not a nothing proposition. By making just a varies by each food and is lot of fat or calories. few simple changes to your eating habits indicated on the nutritional and activity level, you can start to make a label of packaged foods. In Yankee pot roast big difference in how you look and feel. many cases, a package con- The popular book series, “Eat This, Not (Serves 12; serving size: 1½ cups) tains several servings. That!,” demonstrates that you can live a Here are some compari- healthy lifestyle without dieting or totally Ingredients: sons to help you visualize eliminating the foods you love. As some- 2½ lbs. beef chuck pot roast common serving sizes: one who lost more than 100 pounds and Salt and pepper • 1 teaspoon of margarine kept it off for 15 years, I can tell you that 3 unpeeled medium baking potatoes = a woman’s fingertip diets absolutely do not work. For long- (about 1 pound), cut into quarters • 3 ounces of meat term health, you need to make a lifestyle 2 large carrots, cut into ¾-inch slices = a deck of cards change. That means consistently making 2 stalks celery, cut into ¾-inch slices Milestones file photo • 1 cup of pasta 1 medium yellow onion, sliced smart choices while still enjoying occa- Eating a green salad and drinking a full glass of water = a baseball sional treats. “Eat This, Not That!” offers 1 large parsnip, cut into ¾-inch slices before meals can help you eat less and feel satisfied. • 1½ ounces of cheese an abundance of tips and information for 2 bay leaves = four stacked dice free on its website at www.eatthis.com. Portion size 1 tsp. dried rosemary • ½ cup of fresh fruit The chart below offers easy food swaps Making better choices in the kinds of ½ tsp. dried thyme = a tennis ball that will cut calories, sugar and fat. food you eat is just the first step to getting ½ cup 99 percent fat-free, reduced- sodium beef broth A portion is the amount of a food Eat This Not That you choose to eat at any one time Directions: – which may be more or less than • Plain fat-free yogurt with fresh fruit • Sweetened yogurt with fruit Trim excess fat from beef and discard. the suggested serving size. So, if you Cut beef into serving-size pieces; sprin- • Sirloin • Filet mignon are eating two or more servings of a kle with salt and pepper. particular food, the amount of fat, Combine potatoes, carrots, celery, on- • Fresh fruit • Juice or dried fruit sodium, calories and cholesterol ion, parsnip, bay leaves, rosemary and • Grated cauliflower • White rice will be at least doubled. To help thyme in slow cooker. Place beef over put serving size into perspective, vegetables. Pour broth over beef. Cover; • Low-sodium chicken broth to sauté • Oil try dishing out the amount of food cook on low 8 ½ to 9 hours or until beef • Poached egg • Fried or scrambled egg you would normally eat for a meal is fork-tender. or snack. Then put that amount of Transfer beef to serving platter. Ar- • Apple slices with cheese • Crackers food into a measuring cup or on a range vegetables around beef. Remove or peanut butter food scale and compare it to the and discard bay leaves before serving. • Spaghetti squash • Pasta recommended serving size. You To make gravy, ladle cooking liquid do not have to weigh and measure into 2-cup measuring cup; let stand • Seltzer water • Soda everything you eat in order to stay 5 minutes. Skim off fat and discard. on track, but doing so from time Measure remaining cooking liquid and • Lettuce leaves for wraps • Bread or tortillas to time may help keep your por- heat to a boil in a small saucepan. For • Ground turkey • Ground beef tion sizes in check. each cup of cooking liquid, mix 2 table- Source: eatthis.com • continued on page 20 • continued on page 20 Milestones 5 February 2017 Meditation provides a path to peace Comfort food ‘light’ along, “ he said. By Marcia Z. Siegal “We all have this this excessive chat- Anita Grace Brown teaches mindfulness ter in our heads about what we are meditation. As she describes it, “The aim supposed to be doing and how we is not quieting the mind or attempting to are not doing enough,” he said. With achieve a state of eternal calm. The goal is meditation, “you learn to detach and simple: We’re aiming to pay attention to to be kind to everybody, including the present moment, without judgment. yourself. You can look at yourself with Easier said than done; we practice. Our more compassion,” he said. minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment.” Meditation is an ancient mind and body practice that is estimated to date back as far as 5,000 B.C. It is believed that meditation originated in India and derived from the teachings of Vedantism, an ancient Hindu philosophy. Today, there are many forms of meditation, both religious and secular. Most share the practice of concentrated fo- cus upon a sound, object, visualization, the breath or movement in order to increase awareness of the present moment – a state called mindfulness – as well as to reduce stress, promote relaxation, and enhance personal and spiritual growth. Photo by Abbey J. Porter Abbey by Photo A personal journey Anita Grace Brown says of the meditation Making Independence Scott Spencer came of age at the height she teaches: “The goal is simple: We’re of the 1960s counterculture when there aiming to pay attention to the present Happen Since 1984 was great interest in exploring altered states moment, without judgment.” of consciousness. He became interested in meditation as a drug-free way to experience a heightened level of awareness. Over the Wider applications • Personalized care planning years, his commitment deepened to em- As evidence of its efficacy mounts, for adults with long-term bracing Buddhism as well. “The world is so mindfulness meditation training is in- physical disabilities busy with so many things to do, and peo- creasingly being offered in schools, • Assistance with in-home ple are so driven, that just stopping, even workplaces, the military, fitness centers, care, home modifications, for a few minutes, can be very beneficial,” senior facilities and other organizations durable medical equipment, he said of his daily meditation practice. to help people reduce anxiety and stress, assistive technology, Meditating for an hour at home each build resiliency, and improve health. transportation, discharge planning, navigating morning and often at other times, as well Diane Reibel, who holds a doctor- community resources as in group settings, he typically focuses ate in physiology, turned to meditation on his breathing – “not to control it or to more than 20 years ago after being told breathe in a particular way – just observ- she would have to learn to live with the chronic pain and anxiety of her immune ing the breath. I put myself in a very con- Supports Coordination centrated state, not to get distracted by disorder. Unable to accept that dire ad- anything,” Spencer said. In the process, vice, she decided to explore alternative 215.728.4435 his mind quiets and a sense of peace helps medicine. “After practicing meditation The Kellers, him to deal with difficulties of all sorts, for several months, I found that I was JEVS Participants from mundane issues like driving in traffic struggling less emotionally and expe- to more profound challenges like physical riencing a general sense of well-being, pain or the loss of a loved one. “You just even in the midst of my chronic ill- www.jevshumanservices.org/supports-coordination open your heart to everything that comes • continued on page 14

2016 Milestones ad 4.875x4.925 bw.indd 1 11/29/16 2:50 PM February 2017 Milestones 6 Founder of Mount Airy Learning Tree marks 35 years of sharing knowledge By Barbara Sherf When Mount Airy resident Barbara Bloom and a core of dedicated volun- teers started the Mount Airy Learning Tree (MALT) 35 years ago, they didn’t have a clue how popular the organi- zation’s mostly evening and weekend classes would become. The community service organization that began instruction in 1981 with 17 classes and 125 registrants now aver- ages 750 classes and 5,000 students per year. Though armed with an undergradu- Photo by Barbara Sherf Barbara by Photo ate degree in English, a master’s in Mount Airy Learning Tree founder Barbara American civilization from the Univer- Bloom relaxes at home with her dog, Dudley. sity of Pennsylvania and another mas- This semester, she is enrolled in two docu- ter’s in adult education from Temple mentary screenings at the Lutheran Theo- University, Bloom was intrigued by the logical Seminary. At 4:30 p.m. March 12, concept of neighbors teaching neigh- she will see “Maggie Growls,” a documen- bors. tary film portrait of the unstoppable Mag- “At first people were like, ‘You want gie Kuhn, who in 1970 founded the Gray me to teach basic plumbing?’ But when Panthers, a series of multi-generational lo- we looked around, there were infinite cal advocacy networks, after being forced possibilities regarding what people to retire from a job she loved. At 4:30 p.m. wanted to learn and teach,” said Bloom, March 19, there is a screening of “BaddDDD 75, who now lives in Chestnut Hill Sonia Sanchez,” featuring poet Sanchez’s with her husband and Havanese dog, rich readings with jazz-accompanied perfor- Dudley, rescued from the Philadelphia mances of her work. Animal Welfare Society shelter. “The Bloom says MALT’s handful of founders concept was based on a model started were intent on reflecting and celebrating in- in Manhattan, Kansas, where people tegration as part of the organization’s mis- with untapped skills were recruited to sion. teach their neighbors.” Bloom noted “Part of the mission was to echo [the] di- that the idea helped not only neighbors versity in the community,” she said, adding but also local business owners to con- that she “worked hard to do age diversity as nect in a meaningful way. well as that of economics and skin color” in “The plumber is happy to share his MALT’s board and staff. expertise on small jobs that he really “We held [classes in] everything from may not want to do, and in turn, when learning to play Tibetan bowls to water aero- a more complex plumbing issue arises, bics to business,” she said. “I always sort of the student already has a relationship snuck in.” with that individual to call upon,” Bloom attributes the group’s name to one Bloom said. “There is a trust and bond of the early organizers. “Eversley Vaughn, created.” one of our first organizers, quoted the famed Bloom noted that she was one of photographer, musician, writer and film di- the first co-teachers of a class that first rector, Gordon Parks. In Parks’ book, ‘The year. The topic was Wonder Woman. Learning Tree,’ it says, ‘Everything you need “My colleague was a 12-year-old who to know you can learn under this tree.’ It knew more about the comic character seemed appropriate for what we were setting than I did. It was a great experience,” out to achieve,” she said. said Bloom, who has taught and taken numerous classes over the years. • continued on page 14

February 2017 Milestones 8 • BLACK HISTORY MONTH • Revolutionary War hero Ned Hector’s legacy lives on through local re-enactor

By Alicia M. Colombo in. Lewis uses every opportunity he can to torical re-enactment events. “It gets chal- share the knowledge that blacks actually lenging to make a living with this,” he Noah Lewis always had an interest in played a crucial role in establishing America. said. “I target schools. I enjoy kids; I enjoy history and in learning more about his “Yes, there was slavery during the Colonial educating. From my perspective, there are African-American heritage, but it was his period, but there was a lot more than that two types of re-enactors. The actor-types late wife’s example as a teacher and vol- before 1800; there was opportunity as well,” want you to believe you met the person; unteer classroom aide that led him to be- he said. they stay in character no matter what. The come a professional Revolutionary War educators, who feel the most important re-enactor. An important role thing is the information, are concerned His wife, Mary, had been a teacher Hector’s story piqued his curiosity, espe- with accuracy. You’ll find me dropping in and truly loved children, so after she re- cially since Lewis’ father is a retired master and out of character to get that informa- tired from teaching to become a full-time sergeant in the U.S. Army and a war veteran. tion across.” mother, she continued to volunteer as an “My interest in history was from the perspec- aide at schools. Tragedy struck the young tive of cause and effect,” he said. “My focus A deep connection family when she was pregnant with their did not mainly center in memorizing dates So, who was this man, Ned Hector? fourth child and was diagnosed with … I wanted to learn more about this man “He’s you and me,” Lewis said. “He’s an pancreatic cancer. “Mary didn’t want to and his times.” everyday person, but he was also a hero. endanger the baby, so she took no treat- And learn he did. He found out that be- He was a teamster and bombardier who ments,” Lewis said. At the 30th week, the tween 3,000 and 5,000 African-Americans would transport artillery and help to fire baby was delivered, and they named her had served the Colonial cause. Gen. George the cannons. He was a brave man. He en- Mary-Joy. A month and a half later, Mary Washington commanded one of the most genders a lot of respect.” passed away. Lewis’ other children were integrated armies prior to 1948, when the During the Battle of Brandywine, Lewis then ages 2 through 8. segregated U.S. Army was re-integrated in said, Hector’s artillery unit was ordered to preparation for the Korean War. “African- retreat because it was being overrun by Brit- Tribute grew into a mission Americans played an important part in the ish troops. “Ned said, ‘I will save my hors- Photo courtesy of Noah Lewis Noah of courtesy Photo Lewis was in the midst of a 40-year- Noah Lewis, pictured dressed in full struggle for freedom,” Lewis said. Many of es or I will die myself.’ Then he gathered career in electronics. He was a certified Revolutionary War regalia, tells the often the people who helped to rescue Washing- up whatever guns he could and saved his biomedical technician who specialized in ton’s trapped army at Brooklyn Heights in unknown story of African-Americans’ role horses and the wagon with the supplies,” installing, repairing and calibrating heart- New York were black sailors, he pointed out, he said. “I think he was the first black to as soldiers in Colonial America. monitoring equipment for local hospitals and blacks served as Colonial spies in the live in Conshohocken and to have a street before opening his own electronics repair shohocken. “My previous opinion had British Army. named after him. He’s the only black per- shop. He decided to use his knowledge of been that Colonial African-Americans “People don’t get what that means,” he son from the 1800s I know of who has science in tribute to his late wife’s work were only poor, uneducated slaves and said. “It means that we, who are enjoying the something named after him during this in the classroom, and began to volunteer just manual labor in the military,” Lewis rights and freedoms that we have now, are time period. That’s pretty significant.” in his daughter’s school. “I would go to said. “When I read about Ned, it totally doing so in part because of the black people After 20 years of studying and portraying my daughter’s fifth-grade class to give pre- changed my opinion.” who died. Without the contributions of all Ned Hector, Lewis feels he knows the man sentations on electricity and biology,” he He adopted Ned’s persona for his pre- these black people, we would not have won on a deep level. He chuckles as he con- said. sentation. “That first costume was ridicu- our freedom. Please understand, I am not fesses, “One of the scenarios that I play out At the time, Lewis was doing genealogi- lous by a re-enactor’s strict standards,” implying we blacks won the American Revo- in my head is meeting him in the afterlife. cal research and talked with his daughter’s he said. “I wore light blue hospital scrub lution all by ourselves. We couldn’t have This big hulking man is going to walk up teacher about it. “I hit a brick wall at the pants tucked into knee-high white socks won without the French, Irish, Native Amer- to me and laugh, because this short, puny 1800s and couldn’t go back any further,” and a woman’s blouse.” His children were icans or the many other groups. It was an in- guy is pretending to be him. I imagine he said. “Since it was around the time of embarrassed, but that first presentation in tegrated effort. Our power as Americans has that Ned Hector was a big, strapping man, the American Revolution, I began to study 1996 was such a success that he returned always been from our diversity. It always based on the physical nature of his work.” that. My daughter’s teacher asked if I had to the school many times and started to will be in our diversity. The only shame is Lewis has co-authored a book, “Edward any information I could present on the present the program to other schools in that we don’t appreciate each other as we ‘Ned’ Hector: Revolutionary War Hero – subject of Colonial America. After think- 2000. Today, Lewis has presented on Afri- should; therein is my mission.” Time Traveler” that’s available in paper- ing it over, I decided to give it a try.” can-Americans’ lives in Colonial America As his knowledge continued to grow, so back and e-book on www.amazon.com. Lewis had been reading a book about at more than 50 schools. did his dedication to preserving the history For more information about Ned Hector, black genealogy by African-American He’s discovered through his re-enact- of Ned Hector. Shortly after his first grade- go to Lewis’ website at www.nedhector. historian Charles Blockson. In the book, ments that many people believe, like he school presentation, he closed his electron- com. Blockson discusses Edward (Ned) Hector, used to, that Colonial blacks were only ics repair shop and soon after decided to a Revolutionary War hero from an area in slaves and manual laborers who did pursue making a living by presenting living Contact Alicia M. Colombo at acolombo@ Montgomery County now known as Con- nothing to help the country they lived history at schools, historical sites and his- pcaphl.org

February 2017 Milestones 10 InNostalgia Season Revisiting the ‘Honeymoon Express’ By Dorothy Stanaitis When the train stopped at Elkton, Maryland, everyone aboard looked up to watch the sheepish couples scurry off. Elkton was the elopement center of the area, and rows of cab drivers/guides were Exceptional Care in the Comfort of Your Home lined up at the station waiting for the ner- vous young people to arrive. Each driver knew of a chapel or a wed- ding parlor where a marriage could take

place with as much or as little fanfare as Milestones file photo the couple desired. The driver would be left them with frayed nerves. What if some- willing to stand as a witness during the cer- one who knew them had seen and told their emony and could also recommend a res- families that they were collecting household Why JEVS at Home: Our services include: taurant or hotel where newlyweds would items, perhaps to prepare and furnish an • No cost services for individuals • Grocery shopping be welcome. After all, elopement was the apartment? After all, at 20, neither one met major “industry” of the area in 1929. the legal marrying age of 21, and their fami- who qualify for Aging Waiver, • Light housekeeping My mother and father had spent long lies had the power to prevent their union. It Attendant Care Waiver, Act 150 • Meal preparation Waiver, Independence Waiver, hours secretly planning their elope- was time to buy the train tickets to Elkton. • Laundry ment day. A family wedding had not On the day they chose, my mother woke COMMCARE Waiver, and OBRA been possible for three reasons: 1) The early and quietly dressed in a beautiful silk Waiver • Respite Care outfit that she had sewn herself. She was wor- • Companion Services bride’s family objected to her marrying • Easy enrollment process in the the son of a poor immigrant family. 2) ried that her mother or sisters might wake client’s home • Bathing, dressing, The groom’s family objected to his marry- and ask why she was dressed in such finery grooming, and toileting • Multi-lingual staff and ing someone outside of their own ethnic so early in the day. She was shaking with caregivers • Assistance to medical background, and 3) they couldn’t have af- nerves, but she managed to slip out before forded much of a wedding anyway, as the they woke. • Qualified Caregivers: appointments country teetered on the brink of the Great When she met my father at the train sta- • Fully screened and • Making the bed and Depression. Elopement seemed the only tion, she worried that everyone on the train trained caregivers changing linens solution. would know she was running off to be mar- • Client may refer a • Community Integration Their weeks of planning had included ried when they saw her pretty dress. She felt family member • Additional Services * finding and furnishing a small apartment nervous, self-conscious and miserable. Before or friend in Philadelphia, near the lampshade fac- long, she and my father were quarrelling. But • 24/7 on-call Customer Service * Additional services listed on tory where they both worked. their spat was quickly forgotten in the bustle Line service plan or by request for Each payday, they would visit the local to leave the train with as much dignity as private pay • Wellness and home safety visits Woolworth’s on Market Street to pick up possible in the face of all the grinning pas- by our staff nurse some of the household items they needed. sengers who remained on board. Then they For more information about our services: Since both families collected most of the had to dicker with a cab driver for a wedding elopers’ meager salaries, there wasn’t a lot package at a rate that they could afford. Call (267) 298-1325 left for them to spend, but by careful saving With all of that accomplished, the Rev. and shopping, they were able to fill several Edward Grasion united them in marriage ac- paper bags with dish towels, bath towels, cording to the ordinance of God and the laws Considering becoming a caregiver? inexpensive cups and saucers, glasses, and of Maryland, and they were free to take the flatware for the table. train back to Philadelphia, their cozy apart- Email your resume or questions to: [email protected] After the last secret shopping trip, as ment and the daunting task of telling their they hurried to their little apartment with families what they had done. 9350 Ashton Road, Suite 102 a few bags of treasures, one of the pack- The telling was easier than they had ex- Philadelphia, PA 19114 ages split. A carving knife, a paring knife, pected. My father’s family cried a little, wor- a can opener, and a shower of forks and ried a little but soon adjusted. My mother’s JEVS at Home does not discriminate on the basis of a person’s age, race, color, religion, creed, sexual orientation, marital status, national origin, ancestry, citizenship, military spoons spilled out onto the pavement. mother, a widow, sighed in resignation, said status, veteran status,. HIV status, handicap, disability, gender, gender Identity or Several kind passersby helped them col- that she had expected this and wished them expression, or membership in any other protected group. lect and rebag their items, but the incident • continued on page 21

February 2017 Milestones 14

Meditation listening, stretching and breathing. They are • continued from page 5 asked to do a mindfulness practice for 25 minutes a day. Afterwards, many of the el- ness,” she said. At the time, she was a ders have reported that the sessions have had researcher studying the causes of heart a positive effect on their health and quality disease, but she decided to make mind- of life. “They are better able to enjoy what is fulness her life’s work instead. happening in their lives in the moment and Now, as director of the Mindfulness to look at life more holistically,” Reibel said. Institute of the Jefferson-Myrna Brind Scientific data on the effects of mindful- Center of Integrative Medicine in Phila- ness meditation is still accumulating, includ- delphia, Reibel has taught mindfulness- ing through the research being conducted by based programs to patients, as well as the Jefferson-Myrna Brind Center. A number to doctors and other health care provid- of national studies indicate that mindful- ers, in a variety of settings. She and her ness training results in improved brain func- colleagues also study the physiological tion in areas such as attention, learning and effects and health outcomes of mind- memory processes, and emotion regulation. fulness training, including its effects on Reibel said that there is already a lot of older adults. “takeaway” from the programs she has pre- sented in continuing care facilities. A num- Trainings with seniors ber of participants have reported to her that Some of the institute’s mindfulness they were less focused on their physical limi- programs take place in continuing care tations and were less anxious and depressed. facilities, where the average age of par- While many still had chronic pain, they felt ticipants is 80-plus. “We run mindful- better able to manage it and were happier. ness-based stress reduction programs “My life is changed. I feel like a new person,” for older adults,” Reibel said. Sessions one participant told her. Participants also incorporate mindfulness practices in- have reported that these improvements con- cluding mindful stretching (yoga) and tinued well after the training. “They feel that are adapted to meet participants’ physi- mindfulness helped transform their lives for cal limitations. For instance, partici- the better,” Reibel said. pants practice yoga in chairs rather than For more information on meditation and on the floor. mindfulness classes, see the list of resources Participants learn to be “in the mo- on page 17. ment” by paying attention to whatever

is happening in the present moment, with a receptive and curious attitude. Contact Marcia Z. Siegal at msiegal@pcaphl. They practice mindful walking, eating, org.

MALT Executive Director Judy Wein- Learning Tree stein agrees that the organization will • continued from page 6 continue to thrive. “As our world becomes more divided, In terms of finding good instructors, MALT brings diverse people together Bloom said there are many out there. around common interests,” she said. “In “It’s not that hard nowadays,” she said. the past 35 years, the Mount Airy Learn- “Often a good teacher is someone who ing Tree has helped 100,000 people ex- has learned a new skill and has a desire pand their understanding of hundreds to share something they love with other of topics. We are proud to have been the people.” conduit for learning for so many in the As for the future of MALT, Bloom be- community.” lieves that while there are a number of To view MALT courses, go to mtairylearn- internet-based courses out there, MALT ingtree.org or call 215-843-6333 to request participants enjoy the in-person instruc- a catalog. tion. “People want to connect and be part Barbara Sherf is a personal historian and of a community,” she said. “I just see the laughter yoga leader. She can be reached at programs continuing to expand.” [email protected]. Cultivating Compassion for Our Aging Bodies Featuring Dr. Dan Gottlieb of WHYY’s Voices In The Family February 2017 Milestones 16 Heart Health Seniors dance their way to greater health, happiness and social connections By Marcia Z. Siegal friendship and that members often social- ize outside the center. Peter Silverman started folk dancing in 1962 when he was in college. “In the ‘60s A social network and ‘70s, it was big on campus and very While you can dance alone in your room social,” he said. “Hundreds of kids would and still derive health benefits, the social come every night.” He loved the dancing aspect of many types of dance is among and the music of different cultures and still the activities’ most significant health ben- does. After a decades-long hiatus, he’s folk efits. According to the National Institute dancing again and connecting with like- on Aging, studies show a strong correlation minded dancers in his age group. between social interaction and health and Folk dances are popular dances devel- well-being among older adults, while sug- oped by people in different countries that gesting that social isolation and loneliness reflect the traditions and customs of those may have significant adverse physical and areas. Typically transmitted from genera- cognitive effects. tion to generation, they include the lively Donna Hendel is a regular participant Polish mazurka; the exuberant hora, which in folk dancing at Center on the Hill and originated in the Balkans and Southeastern other venues. She is quick to point out the Europe and is now a mainstay of Israeli folk value of the sociability she enjoys through dance; and the festive Greek kalamatiano. Enjoying a “Folk Dance on Fridays” this pursuit. She and her husband moved Bernice Wissler and her husband, Ken, are class (from left) are Carol Wadlinger, to Philadelphia eight years ago. “We had no among Silverman’s fellow dancers at “Folk Ken and Bernice Wissler, and Peter family and did not know anyone here,” she Dance on Fridays,” where they learn line and Silverman. said. “We started folk dancing again and circle dances from the Balkans, Israel, France, Nougeras Paola by Photo met many new wonderful people.” Point- Hungary, Greece, Scandinavia and other lo- The American Heart Association rec- Zumba-ing away ing to the circle of folk dancers at Center on cales around the world. Held at Center on the ommends that all adults get a minimum Janet Ford teaches Zumba and Zum- the Hill that particular day, she said, “When Hill, located in the Presbyterian Church of of 150 minutes of moderate physical ac- ba Gold at fitness centers and senior I am folk dancing, I’m not just dancing with Chestnut Hill, the class is taught by folk dance tivity or at least 75 minutes of vigorous community centers. “I love getting people. I dance with my friends.” aficionado Bill Wadlinger. The Wisslers were physical activity (or a combination of people to move to the music and to For more information on dance classes particularly attracted by the program’s health both) every week. Regular physical activ- enjoy the journey of being over 50 and and events, see the list of resources on the benefits. While the couple walk and do other ity has been shown to reduce the risk of fit,” she said. She calls her class “a hap- next page. forms of exercise, “we weren’t doing much heart disease, stroke, type 2 diabetes and py hour with wonderful side effects.” physical activity in an original way,” Bernice certain forms of cancer and to reduce de- Ford said that “the best side effect is Contact Marcia Z. Siegal at msiegal@ said. They thought folk dancing might be a pression, the association points out. The that it’s a great cardio workout, and it’s pcaphl.org. way to remedy that and “that it would be most effective way to incorporate physi- fun. I make it easy to follow. You can good cardio for our hearts,” she said. cal activity into your lifestyle is by doing come in off the street into my class and something you like, experts say. within five minutes, you’ll be dancing. Solutions to the Milestones Dance for health If you like to dance, there are hun- It’s not about counting steps. It’s more Crossword puzzle Bernice Wissler was right. Dancing is dreds of choices available. Ethnic styles like a party instead of a class.” (See page 23.) good for your heart – and more. The article of dancing alone offer numerous possi- Joyce Coleman takes Ford’s Zumba “Dance your way to fitness” on the U.S. Na- bilities. Zumba, a Latin-infused dance- class at PCA’s Southwest Senior Cen- tional Library of Medicine’s website (medlin- fitness program, is one of the most ter, 6916 Elmwood Ave. “I love her eplus.gov) notes that “dancing combines the popular forms. In Zumba, participants class,” Coleman said. “She helps me benefits of aerobic plus weight-bearing exer- incorporate moves from salsa, meren- do things I thought I might not be able cise. When you dance, you get many physi- gue, samba and hip-hop to the beat of to do. The class makes me feel more cal and mental health benefits, including Latin music to build endurance, strength energetic. I feel it’s good for my body, better heart health, stronger muscles, better and flexibility. The “Dance your way to my mind and my soul.” balance and coordination, stronger bones, fitness” article notes that you can use al- Barbara Rush, her Zumba classmate, lower risk of dementia, improved memory, most as much energy in a typical aero- concurs. “I’m a five-year cancer survi- reduced stress, more energy, and improved bic dance session as you can jogging or vor,” she said. “I continue to look at mood.” swimming laps. There is also a modified all kinds of things to build myself up Photo on page 1: Elena Verzieri enjoys a Zumba program, Zumba Gold, available more. Now I’m Zumba-ing away, and lesson at her “Folk Dance on Fridays” class. for seniors and others who prefer a low- I love it.” (Photo by Paola Nogueras) er-intensity workout. Coleman said that the class inspires Milestones 17 February 2017

gram: increase our physical activity and re- counseling and social support – and pure satellite meal sites serve a nutritious Senior centers duce our weight,” Lomax said. “According to recreational fun. and tasty lunch five days a week. For • continued from page 1 the National Diabetes Prevention Program, At the Mann Older Adult Center in many seniors, it is the heartiest meal eating healthy meals and doing regular phys- North Philadelphia, Mixolidia Mangual of the day and a prime opportunity cal activities and fat intake. ical activity is the best way to lower weight likes to start her day by exercising on the for social interaction. “I have trouble with snacks,” Makay and lower the risk for type 2 diabetes.” treadmill. Like many senior community Food can also be important for so- said. “I have ice cream every night of In addition to the workshops, KleinLife of- centers, the Mann Center is an approved ciability. At the Mann Center, located the week. I’m an ‘ice creamaholic.’” fers tai chi, Zumba, line dancing, Wii bowl- site for the Silver Sneakers program, of- in the heart of North Philadelphia’s “What about trying fruit instead?” ing, a cardio workshop, strength training, fered through health insurance companies Latino community, many members a group member suggested. three types of yoga and more. nationwide. Designed exclusively for older like to start their day with “Breakfast “I baked chocolate chip cookies adults, Silver Sneakers engages participants Nook Socialization.” They look for- with my grandchildren, and I took Healthy choices in fitness activities like strength training ward to their morning cup of coffee, home three. I lost weight last week, KleinLife: Northeast Philadelphia is one of and aerobic and flexibility exercises, both made and dispensed by members who but not as much as expected,” anoth- 22 senior community centers and six satel- individually and through group classes. volunteer. People sit in chairs lined er member said. lite meal sites in neighborhoods throughout “My doctor told me I have to exercise up in the center hallway with coffee “You made progress,” Lomax said. Philadelphia that are funded by Philadelphia 30 minutes a day,” Mangual said. “He cups in hand, along with the breakfast “To lose more weight, try something Corporation for Aging (PCA). Healthy life- sent me here.” In addition to exercising they’ve brought from home. A buzz new. Add another activity, like a brisk style programs and activities at centers run in the gym, she participates in the center’s of lively conversation permeates the 20-minute walk. the gamut from nutrition and fitness to dis- art class, knitting and crochet sessions, area. “We have two goals for the pro- ease and stress prevention, health screenings, healthy brain activities and walking group. Mercedes Tollinchi is a regular par- Mangual points to another health bene- ticipant. “I’ve been coming three years fit she derives: “It’s good for the brain to be now,” she said. “It’s lonely at home. here – much better than staying at home You come here and you have a good and just watching TV.” time. You make new friends. And the How to find the activities in this issue coffee is very good.” A wide variety of activities and classes including lessons, special events and Volunteering Mann Center counselor Maria held at senior community centers and festivals. Georgina Acevedo has been coming to Bossard said she has seen the center other venues throughout the city can be the Mann Center since immigrating to make a profound impact on people’s Martial arts found in the “Events” section of Phila- Philadelphia from Puerto Rico 25 years lives. In one recent case, a woman • Ba’z Tai Chi and Kung Fu Studio: delphia Corporation for Aging’s (PCA’s) ago. “This is my second home,” she said. came to the facility in despair. “She Call 215-882-2804 or visit http://ba website, www.pcaCares.org. To search Acevedo spends her time doing sewing had lost her mom and was depressed, ztaichi.com. by type of activity, location or date, click projects; helping maintain the center’s veg- and she had serious issues with • World Wide Martial Arts Associa- on “Events” in the top navigation bar. etable garden and indoor plants; playing weight,” Bossard said. “I showed her tion: Call 402-250-4618 or visit http:// Choose a general category, such as Exer- brain games; attending health education around and introduced her to other wwmaa.org. cise or Nutrition Education, under Basic programs; and, especially, volunteering. seniors. She started attending and • Philadelphia Aikido: Call 215-275- Search; or, under Advanced Search, type She helps to plan and decorate for special volunteering in a lot of activities. She 5727 or visit www.philadelphia-aikido. in a more specific term, such as Zumba, events and volunteers to help with what- helped me type the center newsletter. com. yoga, tai chi, meditation or the name of ever else is needed, “even if it is washing She began singing in our choir. She • Daddis Mixed Martial Arts: Call 215- the venue. You can also search within a dishes,” she said. She has twice chaired the volunteered to help organize and dec- 467-1008 or visit www.phillymma.com. date range. center’s advisory council, which counsels orate for our parties. As time went on, center management on programming, ex- she also ended up going to the gym Dance Meditation penditures and outreach. and changing her eating habits.” • Folk dancing class at Center on the • The Mindfulness Institute of the The volunteer opportunities common to The center can be a catalyst for that Hill, 8855 Germantown Ave.: Fridays, 1 Jefferson-Myrna Brind Center of Inte- senior centers can be replete with health kind of change, Bossard points out. - 2:30 p.m., except for scheduled breaks: grative Medicine: Offers Mindfulness- benefits and may even contribute to living “This woman turned her life around. $7 per session at the door or $60 for Based Stress Reduction (MBSR) pro- longer. Experts say volunteering can help She became happier – and she became 10 classes. For more information, call grams for the public and professionals, to decrease the risk of depression, provide healthier,” she said. Bill Wadlinger at 215-233-9399, email including a six-week course, “Mindful- a sense of purpose and fulfillment, in- To find a center in your neighbor- [email protected], or go to ness Tools for Daily Living for Seniors.” crease self-confidence, and reduce stress. hood, call the PCA Helpline at 215- www.phillydance.com and look under For more information, call 215-955- It can also help people stay mentally and 765-9040, or visit www.pcaCares.org. the Friday listings. 1376, email [email protected] or go physically active and experience the “hap- • www.philadelphiadance.org/class- to www.jefferson.edu/mindfulness. piness effect” – the phenomenon that do- Some participants’ names have been es: A calendar of area dance classes. • Smiling Heart Yoga: Yoga and ing good makes you feel good. changed to protect their privacy. • www.phillydance.com: A seven- mindfulness meditation training for

day guide to folk, social and traditional individuals and organizations by Anita Mealtimes dancing in and around Philadelphia, Grace Brown: www.smilingheartyoga.org. Meals are central to what centers have Contact Marcia Z. Siegal at msiegal@ to offer. All senior community centers and pcaphl.org. February 2017 Milestones 18 The right match: Finding the dog for you By Abbey J. Porter Dog owners of any age will likely tell you that their pets make their lives bet- ter. Dogs can provide incentive to get out and walk, and there’s nothing like com- ing home to a wagging tail to lift one’s spirits. Those sentiments are backed by re- search. A study published in the Journal of the American Geriatrics Society dem- onstrated that independently living se- niors with pets tend to have better physi- cal health than those who don’t. Study results also suggested that pets can have positive effects on mental well-being. Milestones file photo Doing some homework before getting a dog “Owning a dog can be a great way to meet other people, get exercise and be- will help to ensure the right match between come involved in activities that are en- canine and human. riching for both dog and owner,” said for you, she suggests doing internet research, Gina DiNardo, vice president of the going to a dog show and consulting people American Kennel Club (AKC), which who own dogs. “A senior may want a breed promotes purebred dogs and respon- that does not have too high an energy level sible dog ownership. (For a list of activi- so he or she can provide adequate exercise ties to do with your dog, see next page.) for the dog and can spend time relaxing to- gether,” she said. While each person needs Choosing carefully to assess his or her own “best fit,” AKC rec- Many seniors can enjoy the benefits ommends the following breeds for seniors: of canine companionship. But own- ing a dog is a big responsibility, and it’s • Toy Manchester terrier important that dog and owner be well- • Chihuahua matched to help ensure a successful • Yorkshire terrier human-canine partnership. That means • Pomeranian thinking ahead about the kind of dog • Toy fox terrier that will suit your lifestyle and choosing • Whippet your future companion carefully. • Papillon When it comes to deciding whether to • Miniature dachshund get a dog – and what kind of dog to get – AKC recommends asking yourself the AKC also offers a breed selector tool at following questions: www.akc.org/find-a-match. Seniors inter- • How active are you? How much ested in obtaining a purebred dog can visit exercise are you willing and able to give marketplace.akc.org/puppies to find a re- your dog? sponsible breeder. • Where do you live? Are you on a An alternative avenue to dog ownership farm or in a small city apartment? is adopting an animal from an organization • How big is your family? Do you live like Philadelphia Animal Welfare Society alone or are there other family members (PAWS), which places nearly 400 dogs each whose wishes need to be considered? year. • How often do you travel? • Do you have financial resources to Matchmaking care for a dog? “I think there are some misconceptions • If you get a dog, should you get a about animals in the shelter,” said Allison puppy or an adult? Lamond, community outreach and volun- “There are many different breeds suit- teer coordinator for PAWS. “The assumption able for seniors of all activity levels,” Di- Nardo said. To pinpoint the best breed • continued on next page Milestones 19 February 2017 The dog for you • continued from previous page When picking out a dog, she said, “I Having fun with your dog think it’s important for people to know Owning a dog can be a great way to certification, designed to reward dogs is that they must be broken in some way, where the animal came from.” Adopters socialize, exercise and get involved in that have good manners at home and which could not be further from the truth … should be sure to ask about the history new activities. The American Kennel in the community. A lot of times, there’s nothing wrong with – especially the medical history – of any Club (AKC) suggests the following 10 6. Get involved in a social organi- the animal.” dog they consider taking home. Doing actions you can take with your canine zation or club with other dog owners. Lamond knows from personal experience so allows them to make sure they’re companion. 7. Keep your dog active and alert that shelter dogs can make excellent pets. comfortable taking on any special needs 1. Take your dog to visit friends by giving him tasks to complete. For proof, she need only look to her PAWS the dog has and gives them a chance to and neighbors who are ill. Nothing Teach him to fetch the paper, carry gro- adoptees, Pinky – who is “super-snuggly discuss any concerns with the staff. cheers up a person like the wag of a ceries in a pack or empty the dryer. and super-sweet” – and 16-year-old Emmy “The staff here is really passionate dog’s tail. 8. Encourage breed behavior. Find – “the most perfect dog I’ve ever met.” about what they do,” Lamond said. She 2. Go on trips: Dogs can add an- activities that will encourage your dog Potential adopters “should be realistic notes that PAWS staffers conduct behav- other element of fun to a vacation. to fulfill his breed’s purpose, such as about what they’re looking for,” Lamond ior testing on the dogs and have a pretty Check ahead for lodging that accepts herding, retrieving or tracking. said. For example, she said, people who good idea of what each animal’s ideal dogs. If flying, ask about travel accom- 9. Keep up with the latest dog want a low-energy dog shouldn’t choose a home would be. “We absolutely want modations for your dog when you news and information in your com- puppy. They should think about what their an animal to go home and stay in that make your reservations. munity. day is like, she said, including how many home.” 3. Enroll in an agility, obedience, 10. Become active in the sport of hours they’re home. For more information on AKC, call rally or other performance training purebred dogs. Many seniors are in- Figuring out what kind of dog will match 919-233-9767 or visit www.akc.org. For course. (Information on these activi- volved in the 16,000 AKC dog events one’s lifestyle is where the PAWS staff more information on PAWS, call 215- ties is available at www.akc.org.) held each year in obedience, confor- comes in. “Our staff are definitely consid- 238-9901 or visit phillypaws.org. 4. Take daily walks. mation and agility. The events offer ered matchmakers,” Lamond said. “Ulti- 5. Help your dog train to achieve opportunities to get involved, stay fit, mately, we want the dog and the person to Abbey J. Porter is editor of Milestones. his or her AKC Canine Good Citizen meet new friends and just have fun! be perfect for each other.” Email her at [email protected]. FUNERALS COST MORE THAN YOU MIGHT THINK … Today, the average cost of a funeral is over $8,500*

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Comfort food 1 package (15 oz.) reduced-fat ricot- ta cheese • continued from page 4 7 oz. frozen chopped spinach, thawed and patted dry spoons flour with ¼ cup cold water until ½ cup grated reduced-fat Parmesan smooth. Stir flour mixture into boiling cheese cooking liquid, stirring constantly 1 min- 1 egg, lightly beaten ute or until thickened. 1 clove garlic, minced ½ tsp. salt Vegetarian chili 1 jar (26 oz.) marinara sauce (Serves 4; serving size: 1½ cups) ½ cup (2 oz.) shredded reduced-fat mozzarella cheese Ingredients: 1 tsp. olive oil 1 tbsp. vegetable oil 1 cup chopped yellow onion Directions: 1 cup chopped red bell pepper Cook pasta shells according to pack- 2 tbsp. minced jalapeno pepper (op- age directions until almost tender. tional) Drain well; set aside. Stir together ricot- 1 clove garlic, minced ta cheese, spinach, Parmesan cheese, 1 can (28 oz.) sodium-free stewed egg, garlic and salt. Set aside. tomatoes, crushed Pour ¼ cup marinara sauce in bot- 1 can (15 oz.) black beans, rinsed and tom of slow cooker. Spoon 2 to 3 table- drained spoons ricotta mixture into 1 pasta shell Milestones file photo 1 can (15 oz.) chickpeas, rinsed and This lighter version of stuffed shells uses reduced-fat cheese and chopped spinach to maintain and place in bottom of slow cooker. Re- drained the rich taste of this favored Italian dish while cutting down on fat and calories. peat with enough additional shells to ¼ cup tomato paste cover bottom of slow cooker. Top with 1 tsp. sugar another ¼ cup marinara sauce. Repeat 1 tsp. ground cumin per, jalapeno pepper (if using) and garlic. handling peppers and do not touch your with remaining pasta shells and filling. 1 tsp. dried basil Cook and stir 5 minutes or until vegetables eyes. Top with any remaining marinara sauce 1 tsp. chili powder are tender. Transfer to slow cooker. and sprinkle with mozzarella cheese. ¼ tsp. black pepper Add remaining ingredients except sour Drizzle with oil. Sour cream and shredded cheddar cream and cheddar cheese; mix well. Cov- Spinach and ricotta stuffed Cover and cook on high for 3 to 4 cheese (optional) er; cook on low for 4 to 5 hours. shells hours or until mozzarella cheese is Garnish with sour cream and cheese, if (Serves 6; serving size: 3 shells) melted and sauce is hot and bubbly. Directions: desired. Heat oil in large skillet over medium- Note: Jalapeno peppers can sting and ir- Ingredients: Source: Crock-Pot The Original Slow high heat until hot. Add onion, bell pep- ritate the skin, so wear rubber gloves when 1 package (16 oz.) jumbo pasta shells Cooker: Comfort Food Diet Cookbook

• Skip the “super sizes” and value meals. also reduce isolation and feelings of de- ey joining a gym or hiring a personal Healthy choices • Share a restaurant entrée with a friend – pression, as well as help to ward off or trainer. Think about the physical activ- or eat just half and take home the rest. control chronic conditions like diabe- ity that you enjoy and do more of it – • continued from page 4 tes, heart disease and osteoporosis. NIA such as walking, bicycling, gardening, Balancing calories recommends that people age 65-plus be housecleaning, swimming or dancing. The academy offers the following tips To achieve and maintain the best overall as physically active as their abilities and Try to make time to do what you enjoy to make it easier to control your portion health, you need to balance the food you eat health will allow, with a goal of at least on most days of the week. And then in- sizes: and liquid you drink with the calories you 150 minutes of physical activity each crease how long you do it, or add an- • Eat from a plate, not a package, so burn through activity. But exercise is not just week. If that seems overwhelming, you other fun activity. For more exercise tips, you know how much you eat. for people who are trying to lose weight. can break it into small chunks. If you do go to NIA’s physical activity website at • Stop eating when you are satisfied, According to the National Institute on Ag- two or three short sessions of exercise go4life.nia.nih.gov. not full. If there’s still food on your plate, ing (NIA), the benefits of physical activ- each day, you can reach that goal. But save it for another time. ity include maintaining or improving your even if you can’t, doing anything physi- • Use a smaller plate, bowl or glass to mood, overall well-being, strength, balance, cal is better than doing nothing at all. Contact Alicia M. Colombo at acolombo@ help you eat and drink less. fitness and independence. Being active can You don’t have to spend a lot of mon- pcaphl.org Milestones 21 February 2017

anniversary to the waitress who served ‘Honeymoon’ them, and she seemed very interested in • continued from page 10 their story. When they were ready to leave, she kept talking and seemed to want to well. Their only wedding gifts that day detain them. She insisted that their lunch were a book of yellow trading stamps was a treat and finally said that she want- and an iron from her. ed them to wait. She had called the local However, in the weeks to come, a set newspaper with their story, and a reporter of beautiful china and a cut-glass punch and photographer were on the way to bowl arrived as word of the marriage learn more. spread to uncles, aunts and cousins. My father was flabbergasted, but the Those items remain in the family today, waitress explained that although they had but many of the other gifts they received had many 50th anniversary couples, she were sold as the Depression wiped out had never met a 60th. savings and put several family members When the newspaper people arrived, out of work, including the young groom. photos were taken and interviews con- Nonetheless, despite that rugged be- ducted. My parents were given flowers ginning to their marriage, my parents and a tour of the city. Although many enjoyed many happy years together, and things had changed in Elkton over time, on their 60th wedding anniversary, my my parents loved every minute of their brother took them on a sentimental jour- tour. Their only regret was that they had ney back to Elkton to relive their special come by car and couldn’t take the train day. home, as they had 60 years earlier. Their first stop was the Elkton train station to have a light lunch in the cof- Dorothy Stanaitis is a retired librarian and a fee shop. My brother mentioned their freelance writer.

Choose PCA to Care for You Philadelphia Corporation for Aging has more than 40 years of experience helping seniors get the care they need to stay in their own homes: Safe, secure and well cared-for. For service coordination you can rely on, choose PCA Call the PCA Helpline: 215-765-9040 www.pcaCares.org

February 2017 Milestones 22 unified by learning things no serious injuries. Martial arts and physically challeng- When Schill signed up for the initial “This is ing themselves together. six months at Daddis, he didn’t think he • continued from page 1 a practice “There’s a community would make it to the first class. “But I kept people that’s very, very strong,” going and going and going,” he says. Now, which focuses on controlled, meditative can she says. you might say he’s hooked. He participates movements, typically performed at a slow Ricciotti suspects in three Muay Thai classes a week, plus one pace. continue many seniors may boxing class and one yoga class. After an Arbitman, who holds a black belt in doing be hesitant to try hour’s practice, he says, “I feel so much bet- kung fu, notes that Chen’s students do regardless martial arts. “I ter, and energized for the whole day.” make contact with each other, but it’s of how old think older peo- The most challenging aspect for Schill is light. “It’s different from the hard stuff ple are afraid,” the cardiovascular warm-up that starts off you see in karate,” he says. “We’re not they are,” she says. “It’s hard Muay Thai sessions, which includes jump- in there beating on each other. We don’t — Steve Arbitman to be a beginner ing rope, shadow boxing, stretching, and need to wear protective gear.” Photo by Abbey J. Porter late in life and al- doing situps and pushups. “It’s pretty in- He counts confidence as the No. 1 low yourself to learn tense,” he says. benefit he has reaped from his martial Makoid does think that some of the something new. But, boy, if you can get But the effort has paid off; Schill credits arts practice. “It’s not like I’m going to “harder” martial arts – such as certain past that and just embrace learning, you his martial arts practice with a mental and walk into a bar and beat everybody up,” forms of karate, which rely a good deal can do almost anything.” physical turnaround. “It just changes your he says. “But I do get a certain confidence on force – may be less appropriate for And she notes that aikido is a relatively whole mindset,” he says. “You say to your- from it” – the kind of confidence, he says, seniors than arts like judo or tai chi, or safe martial art. “We have a really good self there’s nothing you can’t do or try. It where he can walk around without being aikido, which aims to redirect the op- safety record,” she says, adding that she just affects your whole life.” afraid. He has another kind of security as ponent’s energy and uses throws, joint has practiced for more than 40 years with- He has become more physically active, well: “I have confidence in my balance. locks and evasions. out injury. even taking up jogging and running in That’s important for a senior.” Arbitman Cecelia Ricciotti would agree. The some 5K races. “What I can do now and points to flexibility and leg strength as owner of Philadelphia Aikido at 3901 No regret what I could do three years ago is just light additional benefits. Conshohocken Ave. in Wynnefield Despite some suggestions that older years’ difference,” he says. “It’s your whole “This is a practice people can con- Heights, she has taught aikido in the adults should avoid “harder” martial arts, mind, your body – it’s everything. You go tinue doing regardless of how old they Philadelphia area since 1978. Ricciotti one 53-year-old shows he is more than from ‘no’ to ‘yes.’” are,” says Arbitman, who, like Chen, has is, as far as she knows, the only female capable of battling it out in the sparring Schill insists that other seniors can adopt taught martial arts classes specifically for eighth-degree aikido black belt in the ring. a similar practice – if they have the right at- older people. “Seniors of ordinary ability world. After Charlie Schill’s brother Mike died titude. “If you’re willing to put the time in can learn martial arts, even if they’re just “One of the great things about aikido of complications related to multiple scle- and the work, anybody can do it,” he says. starting in their 80s.” is that you can practice into your old rosis in 2013, Schill wasn’t sure what to Technique is what matters, he says, not Tai chi, with its gentle movements, is age,” says Ricciotti, 71, who has half a do with himself. He had reached the end strength. “Technique beats out force all the especially well-suited for older students. dozen students in their 70s and more in of a long, difficult road: Not only had he time.” “I think many martial artists find tai chi their 60s. cared for Mike for seven years, but he had at the end of their careers,” Arbitman For the most part, Ricciotti’s practice lost his father in 2007 and his mother in Starting a practice says, “because they want to continue do- remains unchanged by her advancing 2010. Schill, who was then 50, figured he For seniors considering starting a martial ing martial arts but can’t continue doing years – although, she says, “I certainly could feel sorry for himself, or he could arts practice, Makoid of the World Wide the things they were doing that require don’t let people throw me around any- do something. Martial Arts Association recommends first all that muscular strength.” more like I did in my 60s.” “I was sitting around and just wanted to consulting with a physician and getting the Ricciotti reaps multiple benefits from change my life,” he recalls. So he signed OK to exercise. Then, he says, prospective A lifelong practice her training. “It’s wonderful to be able up for classes at Daddis MMA, or Mixed students should carefully scrutinize any Arbitman is far from alone in his pur- to keep your balance,” she notes. “The Martial Arts, at 1931 Washington Ave. in school, or “dojo,” they are considering suits, says Michael Makoid, president of things that start to go when you’re older South Philadelphia. “I’ve never regretted – especially with the current rash of “Mc- the nonprofit World Wide Martial Arts are your balance and flexibility. If you it. My life has changed in so many ways,” Dojos” that has sprung up. Association (formerly the United States can keep those things from deteriorating, he says, noting that he has lost more than “Do some work to find out the quality of Martial Arts Association) in Santa Fe, your quality of life is better.” Her mantra: 50 pounds. “It’s so much fun to do, you instruction at the dojo and their affiliation New Mexico “I’m seeing more seniors,” “Keep your body moving; keep it mov- don’t even know that you’re exercising.” with national organizations,” he says. For says Makoid, who travels the country ing; keep it moving.” What Schill does is Muay Thai, a full- example, a legitimate judo school should teaching martial arts. The veteran “aikidoka” also counts contact combat sport that originated in be affiliated with USA Judo or one of its At 71, Makoid is a lifelong martial among the effects of her practice “the Thailand. One of its signature techniques member organizations, such as the United artist and a practitioner of judo, a Japa- confidence to know that wherever you is a club-like kick with the shin. “You States Judo Federation or the United States nese art that emphasizes throwing or go, you can handle yourself. That’s some- swing your leg like a bat,” Schill explains. Judo Association. Get on the phone or on otherwise taking one’s opponent to the thing that’s hard to measure.” When sparring in Muay Thai, he says, one the web, he urges, and look at the school’s ground, and multiple forms of jiu jitsu, a In addition, she says, the school has to be prepared to deal with elbows, credentials, which may or may not be le- Japanese art that focuses on grappling, or draws people from all walks of life knees, kicks and punches. He has had his gitimate. “You just have to do a little bit of ground fighting. into a community whose members are share of black and blue marks, but so far • continued on page 23 Milestones 23 February 2017 Don’s Column The Milestones Crossword First Americans Handling life’s many twists and turns 25 Deadly ACROSS 55 Varnish ingredient 27 Toy For most of my long what it’s worth. 1 Snake 57 Celebes ox 28 Dewy life, I have seen one doc- * * * 4 French revolutionist 59 Onetime gold coin 29 Grub for Geronimo 9 Slant 63 In a series tor once a year for a rou- Since state budget cuts forced PCA 30 Eastern state capital 13 Uncouth chap 65 Frontier hazard 32 Duck tine physical, but lately, I to turn to its own resources to produce 14 Run away 68 Fenny tract 33 Weather outlook have had one doctor per Milestones, I’ve been “editor emeritus,” 15 Tolstoi heroine 69 Suspicious 34 Periods inch. rather than editor. And it’s been fine. 16 Bell-shaped flower 70 Building sections 36 City in southern France And now, I have more. The credit for Milestones’ success 18 Mine entrance 71 Window ___ 39 Heroic tale It seems I have had a since then belongs to Linda Riley, a 19 Zoo attraction 72 Sea eagles 41 Band instrument 20 Young farm animal 73 Disloyal person stroke. So this column PCA staff member who added Mile- 44 Russian river 22 ___ de France 46 Inky flier is taking a little longer to complete than stones to her duties – and her capable 23 Offend DOWN 49 Doddering normal. sidekicks, Alicia Colombo and Marcia 26 ___ band: direct 1 Excellent 51 Shredder It’s not as bad as it could have been. Siegal. They maintained its profession- 28 Deceive 2 Fountain item 53 Hermit, for one No paralysis, no loss of speech – but a alism – and it shows. 31 Lazy ones 3 Solid figures 55 Illuminator 34 Very long time stroke, nonetheless. I’m housebound for Linda is preparing to retire and is 4 Chess pieces 56 Diva’s forte 35 Wyoming range 5 High mountain 58 Arabian gulf the duration – however long that may last turning the Milestones reins over to 37 Fairylike 6 Stir up 60 Festive – totally depending on friends; neigh- Abbey Porter, a new addition to the 38 Frees from 7 Dismay 61 Lively tune bors; physical therapists; and most of all, PCA staff. Well done, Linda, and good 40 Ship’s crane 8 Abounded 62 Sullivan and Meese my wife, whose life has been disrupted as luck to Abbey. 42 Italian resort 9 Pasture sound 64 Tiny much as mine. * * * 43 Person from Pakistan 10 Method of marching 66 Choler 45 Madagascan monkey It’s the loss of independence that hurts Time for the meds – see you next 11 Indigo source 67 Roll-call responses 47 Author Wallace 12 Fill to the limit the most. I got a taste of it at Bryn Mawr month. 48 Frontier vehicles 13 Infant garb Solution Rehab Hospital, where I received won- 50 Type of merchant 17 On a slant The solution for the derful care from some great people (Hi, 52 ___ oranges 21 Unadorned crossword puzzle can Rashid), but it was, sad to say, pretty re- Milestones Editor Emeritus Don Harrison 54 Except 24 Nourish be found on page 16. strictive. served as deputy editor of the Daily News Yet, no one knows better than I how opinion pages and as an assistant manag- less able I have become. As long as I can, ing editor and city editor of the Philadel- however, I’ll stay in touch with you, for phia Bulletin.

Martial arts • continued from previous page fore her death at 84. Then there was John, investigative work,” he says, “to find another judo student, who was still prac- out how your teacher is qualified, and ticing at 87. “When he stood on the mat, from whom.” he dropped 35 years,” Makoid says. “It When a senior starts practicing, was amazing to see the transformation.” Makoid says, he or she should take it Both students practiced until the time of slowly to start and build up gradually. their deaths, and as far as Makoid is con- Also, he advises, “Do not do anything cerned, they set a good example. “I don’t that injures you.” A little muscle pain, see why you can’t practice till you die,” he on the other hand, is to be expected says. “That’s what I plan.” when doing activities you haven’t done For information on the martial arts before. schools mentioned here, as well as find- But he believes the effort can pay off ing classes offered at area senior commu- for seniors. Makoid recalls Donia, a nity centers, see the list of resources on student of his who, when her husband page 17. asked what she wanted for her 50th birthday, requested judo lessons. She studied with Makoid for 34 years and Abbey J. Porter is editor of Milestones. became a fourth-degree black belt be- Email her at [email protected]. Your family Our focus Health Partners Medicare

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