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Which Food to Shop For a Healthy Liver

Still trying to get healthy for the New Year?  Today we focus on the second largest organ in your body – the liver. Considering that your liver has to work overtime filtering chemicals from the blood, you shouldn’t take this particular organ for granted. Like everything else in your body, the key to ensuring that your liver stays healthy is eating healthy and not indulging in substance abuse. As a part of the whole digestive process, everything that you consume, whether it may be food, drink or medicine, goes through your liver. This means that when you put too much harmful stuff into your system, your liver will have to filter those through and prevent those from coming into your bloodstream. Do note that while the food listed below will help in ensuring that this vital organ remains healthy, everything will be useless if you make your liver work overtime when you consume harmful substances for your body. With that in mind, let’s begin our list of food for a healthier liver.

  1. Turmeric. The Global Healing Center has named turmeric as the “liver’s favorite spice”. Turmeric helps the body process fats and will encourage bile production. Adding turmeric into your diet will help your liver detoxify by getting rid of carcinogens.
  2. Green leafy veggies. Remember when your mom would force you to eat your green veggies and you grudgingly obey? Well, as it turns out, that simple act done regularly will help you avoid issues with your liver later on in life. It’s even better if you consume organic products. Why so? Well, as previously mentioned, you liver filters everything you put in your mouth, including some possible leftover pesticides that may have been left there from non-organic veggies. Leafy vegetables have a neutralizing ability, which will help your liver when it encounters metals, chemicals and pesticides that you have consumed through food.
  3. Cruciferous vegetables. You can almost never go wrong with veggies. Brussels sprouts, broccoli and cauliflower belong to this category. Cruciferous vegetables are rich in compounds called glucosinolate, which helps the liver get rid of toxins you have ingested into your system.
  4. Grapefruit. This is not the first time that eating vitamin C rich food has proven to help your body. Grapefruit contains vitamin C and glutathione, which has been found to be helpful in aiding the liver do its job of filtering harmful toxins in the body.
  5. Walnuts. Fond of munching on these? Like grapefruit, walnuts are rich in glutathione, which as mentioned above, will help your liver do its job. Plus, walnuts also contain Omega-3 fatty acids, so consuming it will not only ensure your liver’s health, but also that of your heart.

With the many unhealthy food and substances we tend to consume daily with our diet, you can imagine how much a football-size organ has to do in order to filter those from our bloodstream. Remember, eating food such as the ones mentioned above in a regular basis is only a part of the whole process in ensuring that your liver remains healthy. With proper diet and avoidance of harmful substances as much as we can, there is no reason why we cannot save ourselves the trouble of dealing with liver disease in the future.

Mushroom Coffee Review

One of the most exciting things I have discovered in a long time is mushroom coffee by the guys over at Four Sigmatic.  Sounds disgusting, right?

Bear with me – because what it did was amazing.

I heard from Tim Ferriss that this mushroom coffee increased focus, energy and mental sharpness so I ordered some right away.  After all, he is the guy always experimenting, trying to find the optimum performance.

Got the order and in one day it was like a fog cleared.  No, it does not taste as good as a normal cup of fresh brewed coffee, but it was not bad.  But let me list the benefits I experienced (Keeping in mind I am not a health professional and results will vary).

  1. Experienced sharper mental thinking within an hour
  2. Enhanced will power later in the day – I often fade as the day goes on and start eating badly.  (Lost 7 pounds after 2 weeks of this coffee)
  3. Worked longer and more productive hours – because I got less distracted and bored.
  4. Stopped drinking 5-7 cups of normal coffee.  Now just drink this stuff and green tea.
  5. Accomplished more goals and remain very excited about getting stuff done.

What is even more interesting is that my Wife and my teenage daughter had almost identical effects.  Our daughter scored her first perfect college math score IN HER LIFE after being on this for a while.  She reported she is simply more patient and understands the lectures better.

I LOVE this stuff – you can buy it here: Check out the flavors. I recommend Lion’s Mane Coffee.

New Year, New Look – Four Decorating Ideas For Your Home

The new year is often associated with change – a time to put the negativities of the past and change for the better. People are often inclined to change something in themselves at the start of the year – from something small like getting a new hair color to something substantially larger, like changing careers or planning to get married to their significant other. We have all done it at some point since we believe there should be progress in ourselves or at least there is hope for progress, so why not include the look of our homes in that change as well?

In this article, I will share some decorating ideas that will hopefully spark your creative side. I should say that not all of these ideas are trendy and whatnot, some of them may even be classics in their own, but if you have not applied them in your home, the change can be beautiful. If you have not tried them, I encourage you to do so. If anything, the new look should be an interesting change in your humble abode.

  1. Go green. Plants can instantly change the look of the room. Plus, they take in carbon dioxide and help produce oxygen. I’m sure we have seen those small plants placed in bathrooms. What’s the first thing you notice? I myself have always noticed that the room looks more alive. Most of us don’t have picture perfect bathrooms worthy of being featured in magazines, but we can add color and life just by adding a plant or a terrarium. It’s not just for bathrooms. Terrariums look great on desk tops and since they can be small, they don’t take up much space.
  2. Pick a theme. If you have a bit of extra budget and time, you can pick a theme for some rooms in your home. Do your children love the beach? Why not pick a nautical theme for their room. Decorate it with anchors or a ship’s wheel and pick some starfish-printed curtains for them? Make sure that the room does not get too cluttered with the same stuff. Gold looks wonderful and classy in a living room, but too much gold will make it look overpowering and quite tacky.
  3. Frame it up. I’ve always told my friends that living in the digital age has made it easier for parents to take snap shots of their little ones any time of the day. We all have our favorites and the ones we won’t touch with a 10-foot pole. Get those pictures printed in a bigger size and have them framed. They look especially nice on staircase walls. After some time, you will see how your baby has grown over the years and you can look at the images wistfully.
  4. Lights. It’s no secret that lights and their settings can instantly make a difference in a room and a person’s mood. Sunlight in the morning looks cheerful and happy; dim light looks romantic. There are many affordable chandeliers in the market today and you can even make one of your own if you’re handy with electrical wires. This does not just apply to living rooms and bedrooms. You can even change the lighting in your kitchen if you think your overhead light is too bright. 

Your home is your sanctuary, so it’s crucial for your well-being that it looks like a place you want to be in at the end of a long day. Don’t neglect it and try to make it look pleasing with the resources that you have so that when you come home after a day outside, it will welcome you into the comfort of its arms.

Cold Weather Activities To Keep Kids Active

You need to get creative when cold weather hits so your kids don’t just sit in front of a device all day long.

One of the hardest things about a four season climate like Akron, Ohio is the changes in season disrupt good habits.  Maybe in the warm months you hike, and in the cold months you binge on Netflix.  Maybe not.  But kids need to have good cold weather habits to stay healthy and be social.  Sure, school has gym for the younger kids but are you providing enough additional activities to keep the colder months active and engaging?

We assembled this list of possible things you can have your kids do during colder months.  Enjoy.

  • Swimming – Many indoor pools have swim teams during the Winter months, including the Kent Seariders.
  • Indoor Tennis – available in many locations such as Stow, Fairlawn, Medina, Hudson, Aurora and Green.
  • Karate – Lots of local martial arts studios.
  • Basketball – This time of year most community centers and YMCA’s are going to have Basketball going on.
  • Dance – year round exercise in every town.
  • Theater – You might not think of this as a physical activity but if it is a musical they will spend hours a week working on dance moves, as well as singing and memorizing lines.  Many community theaters exist around Akron.
  • Indoor Volleyball – popular with adults and older kids.
  • Pickle-ball – Sure there is going to be an older crowd, but they usually love getting younger people in there too.  Pickle-ball is all over the Akron area.
  • Gymnastics – There are many gymnastics centers in the Akron area, including Flytz in Cuyahoga Falls.  They not only have more advanced gymnastics training but also tumbling classes for the younger kids.
  • Yoga and Zumba – Classes kids can participate in are all around.
  • And finally, there is always the option of hooking your laptop to the computer, going on YouTube and finding workout videos the whole family, or a group of friends together after school, can do together.  A great workout and zero cost.

Whatever you decide, now is the time to develop good cold weather habits so you maintain good health and fitness all Winter long.

Winter Health Foods and Drinks You Must Have

The cold weather has taken its time lately, but it seems that is finally here to stay. Flu epidemics affect the United States every year, and every year local health agencies encourage people to not only wash their hands regularly but to eat a healthy balanced diet to help us deal with these epidemics.  There are many healthy foods and drinks that can help us stay healthy and fight the dreaded flu, and some of these foods and drinks are even enjoyable for many of us.

These are the top 5 healthy foods to incorporate into your diet:

Teas

With the cold weather comes the craving of warm beverages that can make your day a bit more pleasant and enjoyable.  But before you go out and get yourself a warm drink at your local coffee shop, think of the calorie intake and inches you will acquire after you have finished the drink.  A Mocha Frappuccino at your local Starbucks contains 500 calories, 140 mg of caffeine and 79 g of sugar in one 20 0z drink. Not something you should do regularly, and especially not a drink you want to jump-start your day.

But, there have been many studies that look into the health benefits of tea, and while some of those studies are speculative, there is strong evidence to suggest that tea does have the ability to reduced the risk of coronary heart disease in people.

Black, green, white and Oolong teas are at the top of the list for the super healthy drinks for us. These teas contain disease-fighting antioxidants that can help you reduce the risk of heart diseases. A black tea-Earl Grey – contains only 30-60 mg of caffeine, green teas — 25-50 mg, and herbal teas-0 mg. If you drink teas without sugar, the calorie intake is minimal.

Dark Chocolate

Another enjoyable food or treat for us is dark chocolate. We are not talking about the white and milky chocolate variety, but the dark chocolate. That is the one that is found to have some of the same antioxidants found in tea, red wine, fruits, and vegetables. The health benefits are better blood flow in older adults and could help you reduce high blood pressure levels as well.

Avocados

Avocados are another healthy food that is great to eat and brings you many health benefits.  Yes, they are fatty and have about 3.1 g of saturated fat and 230 calories, but the health benefits associated with this fruit are too many to ignore, and the fats they contain are healthy fats that help you lower your “bad” cholesterol.

Cold Water Fish

Fish is one of those foods that you know from an early age is good for you.  You may not like fish, but the health benefits associated with cold water fish can range from reducing the risk of blood clots and heart attacks to lowering your cholesterol. The best cold water fish you can have are salmon, trout, herring, tuna, sardines, and mackerel. They contained an abundance of omega-3 acids that can help you fight many diseases. So, even if you don’t particularly like fish, you should try to incorporate them slowly into your diet.

Beans

There are many varieties and dishes you can have with beans.  And like fish, there are many people that do not like beans or don’t know how to cook them.  Beans are an excellent source of fiber, can help you with your digestion, lower your cholesterol levels, plus helps you reduce the risk of heart attacks. Incorporating these foods slowly into your diet can help you live a long and full life.

How To Make Homemade Salsa

Salsa is reported to be more popular than catsup and other condiments, and no wonder. A good salsa can be put on anything. While some people do put catsup on eggs, steak or fish, it is far more likely that you want to add a good homemade salsa to add a kick to it.

Salsas can be mild or hot and while some peppers can be tricky, you do have a fair amount of control over the heat level depending on a few factors.

1. Peppers that you use – if you use a mild pepper, then the salsa should not be as hot. Want it super mild? Use a roasted red bell pepper. There should be no heat at all.
2. Seeds – if you use a jalapeno or another hot pepper, removing the seeds and discarding them will reduce the heat of the salsa in most cases. Keep in mind that jalapenos do vary a lot so this is no guarantee of mild salsa.
3. Ratio – if you use more tomato and onion and cilantro and less peppers, you will have a more mild salsa.
4. Cooked vs raw – cooking a pepper (either grilling or boiling with other ingredients) can be a little more mild than using it raw in a salsa.
5. Quantity used – Ok, so you end up with a salsa that is very hot for your taste. Don’t worry, you can still just use less or add more tomato to it to dilute it some.

So, with that information, let me give you the basics of salsa creation. There is a near infinite variety of salsa combinations because it does not only have a lot of different types of peppers, but also different tomatoes, cooking techniques, spices, etc. I want to give you the basics in this article so you can experiment and find the combinations that best suit your taste.

Uncooked salsa is common and usually consists of red tomato, onion, a type of hot pepper, all diced up in small cubes and mixed together. The juice of the tomato will add some of the liquid for the salsa. Then you add salt, cilantro if you like it and you might add a squeeze of lime juice. Let it sit for a bit and you have a nice chunky fresh salsa.

Variations on this might include other spices, parsley, a light blend on it to make it less chunky, etc.

Next consider grilled salsa. With this approach you grill off most of the veggies that go into the salsa for a smoky flavor. I frequently make green salsa this way. I put one big red tomato, 6 tomatillos (green tomatoes), 3 or so jalapenos, large chunks of cut onion, one mild pepper and grill them all well. I peel off any major char but leave some minor specks. Then I blend them all in the blender with some salt, a bit of garlic and add diced cilantro. As you can image, this can vary quite a bit. You can use just read tomatoes, you can use poblano peppers to give it a very different flavor, etc. You should take these summaries and use them to find your own fresh flavor.

Lastly, there is traditional boiled salsa. This is when you chunk up your ingredients and boil them all until soft and then blend them into a batch of smooth salsa. This also includes tomato of choice, pepper of choice, onion, salt and garlic. It is important to add cilantro and finely diced onion as well to the salsa after it is blended to have some texture and freshness in it. To be safe, let the boiled ingredients cool before blending so if it splashes you do not get burned.

These instructions are not exact recipes. They are general guidelines of how people make fresh salsa and you can experiment to find what you like the best. Happy salsa making.

Absenteeism and Schools

There are many studies conducted by university researchers and professors who pinpoint the negative effect run-down schools have on low test scores and absenteeism in students in the United States.   A study conducted at the University of Illinois at Urbana-Champaign found that dilapidated schools were a big contributor to low scores and absenteeism in schools. Broken windows, classrooms with no green views, dirty bathrooms, or windowless classrooms were found to be a major cause for truancy which in turn plays a major role in students’ low scores. Not every school has the budget nor the space to have green spaces around the school, but having broken windows, plaster, or ceiling tiles falling on the students is a major safety concern and a big cause for students to be absent from school.

What is a Chronically Absent Student?

A  chronically absent student is a student that misses more than 18 days-excused or unexcused-of school in a year.

The Myths of Chronic Absenteeism

According to the National Forum on Education Statistics, there are 4 myths about chronic absenteeism we need to be aware of, if we want to find a meaningful solution to the problem.

  1. There is a perception among parents that a missed school day once in a while doesn’t reflect badly on a student’s performance.
  2. Unexcused absences are the only ones that are a problem. It is Ok if they are excused.
  3. Pre-K and Kindergarten are more like a daycare, therefore absences are not that important during those years.
  4. Attendance is only important in later grades.

How many times a year are our children missing school? Every day, teachers cover material that will not be reviewed later in the year.  If your child is missing school because of an illness, they are missing material that perhaps they will need to know for a test. Grades do matter for the school.  If your child is missing school, their performance can be hurt by their absenteeism.

Why attendance is Important

  1. A student that consistently misses school is more likely to drop out of high school and/or never attend college.
  2. Missed opportunities. If a student is consistently absent from school, gaps in learning will make it more difficult for them to graduate and/or to achieve the levels of education they are capable of achieving.
  3. The social interaction students achieve by attending school daily can make them form bonds with their peers, increasing the likelihood they will attend school regularly.
  4. Graduation becomes more difficult as the school administration’s punishment for missing school makes it harder for students to acquire the credits they need for graduation.
  5. Absenteeism can become a habit from kindergarten, and the ill outcomes a child experiences due to absenteeism can be felt as early as first grade.

What Contributes to Poor Academic Performance?

The roots of poor academic performance are as varied as the student body of many schools in the United States. From dilapidated schools, absenteeism, disabilities, lack of proficiency in the English language, unengaged teachers, and/or homelessness, the causes for poor performance can be one or many of these causes.

The physical state of the school matters.  As stated earlier, the research about the effect dilapidated schools have on students’ performance is clear. The broken windows, broken bathrooms, and loose plaster on the walls negatively affect students’ performance. Furthermore, safety in school matters. According to the 2017 School Crime Supplement, students that experienced a hate-related word directed to them felt more fear attending school than those students that did not which led them to avoid school, stay home, or skip classes altogether.

What is a Hate Word?

According to The National Center for Education Statistics (NCES),

Hate-related words are having to do with one’s race, ethnic background, religion, national origin, sexual orientation, or disability. For many students who are recipients of hate words or bullying, absenteeism is an easy choice to make. If teachers and school administrators do not take steps to ensure the safety of all students, absenteeism will be a problem affecting students and students’ performance perpetually.

Regardless of the level of vigilance from school Administrators and teachers, bullying and hate words directed at specific students are still prevalent in many schools. It is impossible to detect the gravity of hate words being used, or the specific bullying some of these students experience unless the school’s administration takes steps to find out such information.

From Lakes to Locks: Preserving Ohio’s Waterways

The landscape of downtown Kent, a sprawling suburban college town nestled between the urban city of Akron, numerous state preserves and parks, and vast rural croplands, speaks to its past as a center for manufacturing and business. In the center of town one can find a beautiful historic train station, converted into the iconic Treno Ristorante and overlooking once bustling but now seldom-used train tracks. Parallel to the tracks flows the Cuyahoga River, channeled through a retired granite lock formerly used to raise and lower ships carrying goods to and from local mills and factories to cities across Ohio and Pennsylvania. Many of the factories still stand, now utilized for retail space, art galleries, and bars, their aged brick exteriors lending a unique charm to this ever-changing town.

While the city of Kent now caters more to the college crowd rather than mills and manufacturers, it is still apparent that the proximity to the Cuyahoga offers great advantage to local residents. The canal locks are no longer in use, but the river provides valuable services, such as recreation and drinking water supply. Miles of park trails snake alongside the river providing enjoyment for people and habitats for native wildlife. Fishermen and kayakers can frequently be found navigating the water alongside large-mouth bass, bluegill, and even the occasional steel-head trout, once absent from the river due to heavy pollution which ultimately culminated in the infamous Cuyahoga River fires. The historic burning of the Cuyahoga demonstrates that, in spite our reliance on the services that the river provides, humans have not always paid respect to this invaluable resource. As we manipulate Ohio’s natural landscape in an attempt to adapt to societal changes, it is important to consider the impacts of human actions on local ecosystems and how we can best minimize deleterious effects. Kent and the Cuyahoga are only a microcosm of the myriad of aquatic ecosystems facing human-induced environmental threats.

Humans have progressively demonstrated an affinity for modifying the land to suit our needs, having modified one third to one half of Earth’s land surface. Rapid, poorly planned development often leads to draining and building atop wetlands, destroying and fragmenting wildlife habitats and eliminating the valuable ecological services they provide. Wetlands are often seen as expendable land suitable only for dumping waste and acting as a breeding ground for mosquitoes, but are crucial for water purification, wildlife habitat, flood protection, groundwater recharge, soil stabilization, and many other benefits.

In addition to the destruction of wetlands, urban development leads to the replacement of permeable soil and water-retaining ground cover with impervious materials such as concrete and asphalt. While this alteration of the natural water cycle may appear to be benign, there are dangerous repercussions. When water is unable to seep into the ground or be taken up by the roots of plants, the water must drain into storm sewers and local waterways. Impervious surfaces prevent water from percolating into the soil, causing the runoff to carry pollutants directly into waterways.

Fortunately, many aspects of waterways can be evaluated in order to gain insight into the health of an ecosystem. By monitoring the abundance of specific species that rely on an aquatic environment for survival, researchers are able to determine the impact of human-induced and natural factors. Aquatic macro invertebrates, or animals that live in water, lack a backbone, and can be seen with the naked eye, are excellent indicators of the condition of aquatic systems and can be used to establish correlation between land use and ecosystem health. Macro invertebrates are extremely common, are easy to collect and study, and have varying susceptibility to environmental factors, so the presence or absence of specific species and the number of different species present are evaluated to gauge the overall health of stream.

Organizations involved in conservation efforts often work in conjunction with dedicated volunteers and citizen scientists to play an important role in monitoring the health of aquatic systems. Water quality monitoring is crucial to identify changes in temperature, pH, and oxygen levels. A rise in water temperature has been shown to be detrimental to fish eggs and the growth of young fish, while also reducing macro invertebrate populations on which fish feed. Municipal wastewater and agricultural runoff can contain excess nutrients leading to a proliferation of algal blooms. The utilization of oxygen by decomposing algae causes “dead zones”, which lack oxygen sufficient for sustaining life.

While the issues affecting water quality are abundant, there is still hope. Many local organizations in Northeast Ohio are currently working diligently to assess and protect the health of local waterways. The Northeast Ohio Regional Sewer District (NEORSD) consists of three treatment plants responsible for collecting and cleaning 90 billion gallons of wastewater every year. NEORSD is a major player in evaluating local water quality and working to reduce harmful environmental impacts. One of the efforts of NEORSD is Project Clean Lake, which involves a 25 year, 3 billion dollar plan to reduce Combined Sewer Overflow (CSO), or the discharge of untreated municipal wastewater and storm water runoff directly into the river and lake when the current infrastructure reaches maximum capacity.

A crucial step in protecting local waterways is involving the community in individual and collective actions to minimize negative impacts and help clean up polluted areas. Fortunately, there are numerous local organization allowing the opportunity for community members to be engaged in conservation and restoration projects. The Cleveland Metroparks Watershed Stewardship Center in Parma offers an array of volunteer opportunities and workshops that allow community members to practice citizen science through stream and species monitoring, learn about local watersheds and ecology, or brush up on sustainable practices around the home. The Watershed Stewardship Center also offers free programs for school children, providing valuable learning opportunities for the next generation of conservationists. For more information on upcoming events, visit www.clevelandmetroparks.com/parks/programs-events.

If you prefer to get outside and get active for the cause, then consider participating in the West Creek Conservancy’s Creatures in the Forest 5K Trail Run on Saturday, October 28th. Have fun with family and friends, run or walk through scenic terrain, and help to raise funds and awareness for the West Creek Conservancy’s efforts to create a Greener Greater Cleveland. The Conservancy works collaboratively with many local organizations to preserve and restore natural spaces and waterways and provide opportunities for community members to connect with nature. For more information on volunteer opportunities with the West Creek Conservancy or to register for the run, visit: http://westcreek.org.

Back home in Kent, my car currently sits atop the paved slope of my driveway. Should I happen to have a minor oil leak or choose to wash my car with a bucket of soapy water, these chemicals drip onto my driveway, ultimately to be swept away into a drainage pipe or seep into the groundwater with the next heavy rain. The accumulation of such seemingly minor environmental insults from millions of households and businesses can lead to devastating consequences, including algal blooms, dead zones, and toxicity to aquatic life. By simply going about our daily routines, we each inadvertently contribute to aquatic degradation. By understanding the role that each of our choices play in our local ecosystems we may better our practices to preserve species. In this time of turbulent climates, both natural and political, it is crucial that we all put forth conscious effort to make wise choices for the protection of our precious natural areas.

This article is provided by Amanda Fowler.  Amanda Fowler is a Life Support Systems Technician for the Fresno Chaffee Zoo, working diligently as a part of the team responsible for maintaining the zoo’s aquatic exhibits. Through close daily monitoring of water quality parameters and multiple methods of mechanical, chemical, and biological filtration, Amanda has gained a deep understanding of the intricate biotic and abiotic components of aquatic ecosystems. This work informs and inspires a passion for water quality and conservation, the theme of Amanda’s Master’s work in biology through Miami University’s Advanced Inquiry Program. A native of Cleveland, Ohio, Amanda has completed numerous projects throughout the program focusing on community education and water quality issues both in Ohio and in her current home state of California.

Healthy Living 101: Five Tips On Eating and Living Well When You’re Above 50

It’s no secret that as we grow old, our bodies turn weaker and more susceptible to diseases. For this reason, it makes sense to watch out what you eat since your body cannot handle the diet you have been used to all your life. Knowing what you eat and eating well at this stage (or at any stage in your life for that matter) will not only help you gain a healthier body but will help you avoid chronic diseases that threaten your health as you age. In this article, I will share with you some tips in order to help you determine which foods to avoid and which ones you need to consume more to promote better health. Hopefully, even those who are still in their late 20s, 30s or 40s can still pick up a tip or two that will help them get used to the idea of eating well and healthy in preparation for those more advanced years.

Disclaimer: These are tips I have gathered from research and well-meaning friends over the years. I don’t claim these to be my own and these are shared with the readers of this post with the intention of helping and getting the word out there so that more people will gain useful knowledge on this subject.  

    1. Eat plenty of veggies and fruits. This is rather general and something that we have been hearing from our parents practically all of our lives. However, no matter how much we hear it, we know that we still don’t follow this advice enough. People who are older need more of the nutrients and vitamins that they can get from fruits and veggies, so this would be the time to stock up on them. Choose greens and whole fruits because they need as much fiber and antioxidants as they can get. The ideal serving size for veggies should be around 2 cups each day.
    2. Drink plenty of water. This is another no-brainer in this case. Doctors have found that as a person grows old, their sense of thirst weakens or diminishes, making them prone to dehydration. For this reason, it is important to drink plenty of water, especially for those who have gone through a recent illness. Since old people need to eat more fiber, drinking water will also help the fiber move easily through their intestines and will help cleanse it from impurities accumulated through years of unhealthy eating.
    3. Go for less salt. Our body needs sodium, but too much of it is not good. Some older people tend to find their food tasteless, but putting more salt in their food is not the solution. You have to take note that aside from the salt you put in your food, most processed products have already been salted in the first place. People who are more than 50 years old just require 2/3 of a teaspoon of salt on a daily basis and that should already include the salt content of processed food. Instead of adding salt, you should try to use herbs and spices to add flavor and taste to your dishes.
    4. Supplement it. As much as I’m all for getting all the nutrients and minerals that we need exclusively from fruits and vegetables, it is not always the case. In such cases, supplements can aid your body make up for the nutrients it needs. Some of these supplements include calcium for stronger bones, Vitamin B12 to keep nerves and blood cells in good condition as well as Vitamin D for overall health. The elderly may need more supplements based on their needs as well as how active they have to be on a daily basis.
    5. Portion control. While this may sound like an advice for those who are trying to lose weight, this also holds true for older people. It’s easy to eat a lot when you’re still young and active since your body burns calories faster then. However, a good number of older people find that they can no longer have the active lifestyle that they used to have and their body is not as stronger as it used to be. In such cases, portion control is key. Ideally, how much you eat should depend on how active you are and if you keep stocking up on calories without burning them, you could put your health at risk. 

    Growing older can bring forth a lot of changes to an individual and the changes are not always pleasant. While it’s inevitable that an older person’s body becomes weaker with age, the rate in which this happens can be slowed down through proper diet, exercise, and overall healthy living. For those who have noticed these symptoms happening already, it’s not too late to try and make an effort to take care of your health. At the end of the day, it always pays off to eat and live well no matter what age you’re in.

Heritage Ohio With Joyce Barrett

We interviewed Joyce Barrett, executive director at Heritage Ohio to find out more about how the organization she leads is helping preserve Ohio heritage and maintain a sense of place in downtown areas around Ohio

Why did you get involved in Heritage Ohio and what is your main goal?

I started working for Heritage Ohio in 2004 because I have a passion for how historic buildings make a stronger community, both visually appealing but also the connection to people of the past. If you do not value the environment –the town- you inherited, will the people in the future care for the mark you leave?

Why are you passionate about saving historical building instead of developing new, modern buildings to revitalize a town?

I actually really like good modern architecture too, I think all historic preservationists agree, architecture and buildings are meant to have an impact on people. This is why in the middle ages people built cathedrals, they are inspirational architecture,  churches transport you to be nearer to God.  Historic Theaters the same, the fanciful or grand interiors transport your imagination to new possibilities.  Schools have left that behind, unfortunately, they should be a physical presence, which inspires. I heard Garrison Keillor speak about the old train terminal in St. Paul, because of the grandeur, “You knew you were going someplace.”

Most contemporary buildings have become so utilitarian, they no longer add to a person’s experience. However, modern buildings can and do serve that purpose.  In revitalization connecting the past to the present is important that each generation has a presence. Communities do not have the financial resources to tear everything down and start over. Would you want that if you could? Ick.  The environmental concerns come into play also. It is disingenuous when schools teach kids to recycle paper and pop cans, but do not repurpose school buildings. What a waste,

How do you know when an older property is worth revitalizing?

You do not always know, but the trained eye has a good idea.  Many people equate old with bad or obsolete. Many find treasure in antiques and design.  In our profession, there is a difference between historic and old.  A historic building has been documented and we know its story.

Many old buildings are waiting to tell their story; we just do not know much about them….yet.  Some older buildings were built cheaply, but most were not, they have the advantage of having been built with old growth wood, and materials and artisanship that today we might consider cost prohibitive.  Older school buildings had terrazzo and wood floors, which would last for centuries. Now they use carpet (ugh) and tile that has higher maintenance and replacement costs.

We have seen tons of older buildings where the roof has been missing for decades…yet still has good bones & integrity. Communities need people who know HOW TO DO preservation to evaluate the possible rehabilitation. Many uninformed officials have passed judgement on buildings that “must be demolished” and are frequently been proven wrong.

How do older buildings contribute to a better community?

As I mentioned before people interact with the architecture in their environment. Architecture should enhance the human experience, not dull our senses, nor be invisible. “Sense of Place” is a very popular catch phrase….but it is ultimately about living in a place that provides a better life for everyone…green spaces, trees, public art, walkable/bikeable streets, sidewalk cafes, local businesses, events and activities where you congregate to meet your neighbors. The decades of architectural styles – big windows, interesting details help make our lives worth living.

What do you hope to accomplish in the next 5-10 years?

At Heritage Ohio, I hope more communities get involved in the Ohio Main Street Program. This gives everyone in their town the opportunity to become engaged in big ways, opening a business, or small ways, like participating in clean-up days.

We want to see more financial tools available to help people help themselves, through policies like historic tax credits.

Heritage Ohio is also developing a revolving loan fund, to make money accessible to building owners. Commercial banking continues to have more constraints; we think a Saving Ohio Revolving Loan Fund could enhance traditional commercial lending to see more projects happen.

I want Ohio’s cities to have the “cool” factor associated with them, such that people, young and old want to move to Ohio, because they know Ohio communities are focused on a high quality of life for all residents

How can people get involved more in their community?

If you have an Ohio Main Street Program, or a Downtown Affiliate program in your community, send an email, give a call. I think people can band together informally, just ask one or two people to do a project with you. People do not often think of volunteering for their “city” but Chambers and Visitors Bureaus.

How can people find out more about Heritage Ohio and you?

Become a member of Heritage Ohio, follow us on Facebook. Attend one of our trainings or events, which take place around the state. We also do monthly webinars to bring more information to Ohioans.  We have a YouTube channel where people can watch past webinars. Call us, we’re happy to talk to people out there interested in historic preservation and community revitalization.

Heritage Ohio’s mission is: helping people to save the places that matter | build community | live better.