Even in the most trying of times, infusing some humor into your day is one of the best ways to keep calm and carry on. When you laugh, your brain releases endorphins, the body’s natural mood boosters. Laughing can also boost your respiration and heart rate, like a mini cardio session. A good laugh ripples through your body, causing muscles to tense and then r-e-l-a-x.

Laughter is also good medicine for the soul. What better way to diffuse fear and anxiety than with a giggle? Even a forced smile has been shown to raise spirits. Here are five tips to help you add more laughter to your life:

1. Find the humor in a bad situation. There are genuinely sad situations that aren’t laughing matters, but many have an ironic or ludicrous side. Next time you feel stress rising, take a minute to think about the irony and allow yourself to laugh over the things you cannot control.

2. Remind yourself of funny moments from the past. Perhaps a friend told you a great joke, your kids did something amusing or you watched a funny movie that had you in stitches. Call on these moments and relive them to relieve sadness or anger.

3. Connect with people who laugh a lot. Laughter is contagious, so make a point to chat or interact with positive people who aren’t afraid to laugh at themselves or find humor in life’s situations.

4. Adopt a pet or arrange for a visit from a therapy animal. Animals are great for boosting happiness and encouraging laughter because they love to play and they do amusing things without even realizing it. If you can’t have a pet of your own, there are many organizations that arrange for animal visitors to seniors. And during times of social isolation, you can even search up funny animal videos on YouTube for a quick giggle.
​
5. Connect with others who make you laugh. Seek out friends or family members who share your sense of humor, or video chat with grandchildren whose innocence can always provide a smile.

Ebenezer is dedicated to the well-being of our residents, our staff, and those we serve directly and indirectly. If you need a laugh or ideas on how you can bring some positivity into your life, please reach out to us and we can give you resources.

​Stay strong, #EbenezerStrong

The coronavirus is disruptive to many areas of our daily life — including exercise and fitness routines. Many fitness centers and pools are closed to the public, and group classes in our communities or fitness groups are on hold while social distancing guidelines are in place. While it might be tempting to take time off, keeping active has both mental and physical health benefits including stress reduction, improved mood and better sleep. Exercise can help boost your immune system and manage symptoms of some chronic illnesses like diabetes.

HOW MUCH EXERCISE SHOULD YOU GET?
The Physical Activity Guidelines for Americans advises older adults to strive for at least 150 minutes (2 hours and 30 minutes) of moderate-intensity activity each week. Older adults should include activities that improve balance and build strength as well as aerobic activity.         
The guidelines stress that some activity is better than none — good advice to remember as you try to adjust to a new routine. A good rule to remember is to sit less and move more. Here are some other tips to help you stay active while staying safe.

Online classes. If you are used to a workout led by a teacher, check online. Many gyms and fitness centers are streaming online versions of their classes — or you may discover a new type of movement. If you’re trying something new, go slowly and listen to your body.
Go for a walk — if it is safe to do so. Many people are wondering if it’s safe to exercise outdoors. Follow local guidelines. If leaving your residence is permitted, be sure to keep 6 feet from others and consider wearing a mask. Stay clear of crowded parks and paths and explore your neighborhood instead.
Remind yourself to move. If you’re engrossed in reading, working a puzzle or watching a movie, it can be easy to forget time and spend hours sitting. Set an alarm to remind you to get up and move every 30 minutes or so.

WHAT YOU CAN DO AT HOME:
Here are a few easy exercises to get you started:

Strength-focused
• Wall push-up. This is a standing push-up where you use the wall instead of the floor. With feet and hands shoulder-width apart, stand a little over arm's length away from the wall and put your palms on the wall at shoulder height. Then do a set of 10–15 push-ups, rest and repeat.
• Overhead arm raise. Standing or sitting, lift two weights from shoulder height to above your head. If you don’t have weights, use soup cans or another easy to hold object. Palms should face forward and elbows should stay slightly bent when the weights are overhead. Lower weights and repeat 10–15 times, then rest and repeat.
Balance-focused
• One-foot stand. Using a sturdy object such as a chair for balance, stand on one foot. Hold for 10 seconds. Repeat 10–15 times with each leg, twice.
• Balance walk. Walk in a straight line, one foot in front of the other, shoulder-width apart. Arms should be raised to your sides, shoulder height. Focus on a spot ahead of you to keep steady. As you move forward, lift your knee high for one second before stepping again. Repeat for 20 steps, switching legs.
Flexibility-focused
• Back stretch. On a sturdy chair, sit with feet flat and shoulder width apart. Bend slowly forward, keeping your back and neck straight. Relax your neck and lower your chin. Slide your hands down toward your shins until you feel a stretch, and hold for 10–30 seconds. Straighten back up. Repeat three to five times.

Ebenezer is dedicated to keeping our residents healthy, strong and as independent as they’re able. That’s why we offer regular evidence-based exercise classes at most of our communities. However, in the meantime while we’re waiting for the danger of the Coronavirus to pass, we’re happy to share ideas and thoughts on how we can stay strong at home and in our apartment living spaces as well as socially distanced hallway exercise programs at most communities.
​
Stay healthy and remember, if you don’t use it, you lose it!

A lot of us are stocking up on foods and supplies more so than usual given the uncertainties that come with quarantining due to the COVID-19 pandemic. This can cause problems if we don’t know how to properly store our food to keep it fresher longer.

Did you know? How we store our food once we get home can help prolong its freshness and make your life just a little easier.

Refrigerated Goods
Generally, food items are placed wherever they can fit. However, those fruit and vegetable drawers can really help prolong the life of your fresh fruits and veggies. Try to store your dairy products and eggs in the coldest part of the refrigerator away from the door. Another great tip is to store fresh meats on the lowest shelf possible. This way, if any juices leak from the packaging it is less likely to come into contact or damage any other food items.

Fruits and Vegetables
Store your fruits with pits in a closed bag until it’s ripe. Once ripened, you can store in the fridge. Tomatoes can be kept in a pantry if eating within 2 days, otherwise store in the refrigerator to prevent them from rotting. Potatoes belong in a cool, dry and dark area within the pantry. Onions thrive best in these conditions too. However, do not store onions with potatoes. Not only can the onions affect the flavor of the potato, but the moisture of the onions will cause the potatoes to rot faster. Additionally, the ethylene gas exchange will cause increased decay in your onions.
Your pantry should be home to can & shelf stable packaged foods. Most canned goods last 2+ years but can be damaged by temps exceeding 100 degrees Fahrenheit. If you open shelf stable products like milk, mayonnaise, salad dressings and jams, move them into the fridge for safe keeping.

Spices and Herbs
Avoid storing spices and herbs near sources of heat (ex: the stove/oven) as the heat may cause your spices & herbs to degrade quicker. Additionally, it is wise to store your cooking oils away from heat sources to keep them from going rancid.

Leftovers
Now that Easter is over, you may find yourself with leftover ham, some spare hash browns and eggs. Why not try this tasty ham and cheese quiche recipe. Ham provides an excellent source of protein, selenium, zinc, vitamins B6 and B12, niacin, riboflavin, and thiamine. In fact, pork (ham) is one of the best sources of thiamine which is critical in energy metabolism in the body. Additionally, adequate thiamine intake is necessary for efficient nerve activity and muscle activity in response to nerves. It is great as breakfast, lunch or dinner. Feel free to add any other items you desire- leftover asparagus would go well in this dish as well.

Ebenezer is dedicated to providing support, education and care during this great time of need to those that we serve in our communities and out of our communities. If we can be support to you or someone you know, please call us at 612-672-7262 or visit EbenezerCares.org
 
Leftover Ham and Cheese Quiche (serves 8)
Adapted from Food Network Kitchens
Ingredients:      

• 10 Tbsp. margarine or butter, melted (recommend Benecol)
• 32 oz. shredded hash browns
• 7 Eggs
• 1 C milk
• ½ C half and half
• 1 ½ C shredded cheese (can use whatever you have on hand)
• 1/3 C chopped chives
• 8 oz. sliced ham (or whatever amount you have on hand to use up)
• Black pepper to taste (if desired)

Directions:

1. Preheat oven to 425 degrees Fahrenheit. Grease a 9 inch spring form pan and set aside.
2. Coat hash browns in melted butter. Press hash browns into bottom of greased pan and up the sides of the pan. Bake for approximately 40 minutes, until golden brown and crisp. Reduce oven temperature to 350 degrees F.
3. Whisk eggs, milk, half and half in large bowl. Stir in cheese, chives, ham and pepper. Pour egg mixture over hash brown crust and bake until eggs are set (approximately 40-45 minutes).
4. Let cool for 10 minutes. Run a knife along the edge of the pan to loosen sides up for serving.

 

The COVID-19 pandemic has brought on waves of social distancing, quarantines, travel restrictions and the widespread shutdown of businesses in recent months. With millions of Americans staying home, an epidemic of social isolation adds to the burden and may be particularly difficult for older adults.
 
Loneliness is a hidden problem and a threat to mental and physical health that existed long before the COVID-19 outbreak. Feeling lonely and being isolated have been linked with higher rates of depression, a weakened immune system, heart disease, dementia and early death. In fact, research suggests that social isolation can be just as risky for your health as smoking 15 cigarettes a day.* The risks are real, and now it's even more critical to maintain social connections.
 
CREATIVE WAYS TO CONNECT SOCIALLY
There are small things you can do every day to combat social isolation and loneliness. Here are some ways to strengthen social ties while practicing social distancing:
 

• Connect by phone or video chat. Spend some of your free time making phone calls to family, friends or neighbors. Having a meaningful interaction during the day can make a big difference for someone who is lonely. Setting up video chats through FaceTime, Skype or Zoom can bring you closer together with others even when you're far apart.
• Write letters. Maybe it's been a while since you've corresponded with friends or family by writing letters. Composing a message to send via the mail or email can help you feel connected and brighten the other person's day, too. Plus, letter writing provides a great opportunity for children to connect with grandparents.
• Schedule regular check-ins. In uncertain times, having regularly scheduled phone calls or video chats with loved ones can provide peace of mind. You'll have a chance to socialize, express concerns and troubleshoot any challenges or needs that arise.
• Connect online with neighbors. If your neighborhood has a social media page or website, join the group or follow the page so you'll get notifications from your neighbors.
• Host a virtual game night. Use Google Hangouts or other teleconferencing apps to host online games shared remotely with friends. You can find fun online party games involving trivia, drawing games or fill-in the-blank guessing games.
• Sign up for an online class. There's no shortage of online courses covering a variety of interests such as yoga, dancing, learning chess, cooking, drawing and more. Joining a class is a great way to meet new people and learn something new without leaving your home.
• Take care of a pet. Animals can be a source of comfort during times of stress, and they may also help keep you socially engaged and physically active. Animal shelters and rescue agencies may be continuing to seek families to adopt pets that need homes. Or, help your neighbors with their pets – pick up pet supplies or take a dog for a walk if they're unable to go out. *Fun Fact: Most Ebenezer communities are pet-friendly!
• Know how to get help. If you or someone you know is struggling with loneliness or feeling depressed, it's important to talk about what's going on. The Substance Abuse and Mental Health Services Administration's hotline 1-800-662-HELP (4357) puts you in touch with counseling services and other local resources.
• Consider communal senior living. The benefits of senior living are not just physical care when you need it but there are incredible social, emotional, mental and spiritual benefits as well. Even peace of mind, just knowing you have 24/7 health care professionals nearby and like-minded neighbors that are going through the same journey.

 
You’re not alone in this and Ebenezer is here to support you with the tools and resources you need. We have been serving seniors for over 103 years and are a part of Fairview Health Services. If you are a loved one need help navigating senior care options or resources in your area, let us be your guide.

Call 612-672-7262 for more information.
 
* American Psychological Association
 

Every day, foreign invaders such as bacteria, viruses and toxins attack your body. Your immune system defends your body against the onslaught, but when your system is weakened; your body has a harder time fighting infection. At Ebenezer, we realize how important it is to keep your body healthy during this critical time. Being a part of Fairview Health Services allows us the very best resource, support and education for those that we serve.
 
To ward off disease, you need to keep your immune system – a network of blood cells, chemicals and organs that work together – functioning in peak condition. Follow these strategies to help your immune system deliver its knockout punch:
 
1. Eat a nutritious diet. Poor nutrition prevents your body from building enough immune cells. A well-balanced diet supplies nutrients to fight free radicals – the harmful by-products of your cells' metabolism that damage your DNA, suppress your immune system and contribute to disease.
 
2. Engage in regular exercise. Exercise helps your body fight disease better by knocking off unwanted pounds, reducing stress and improving cholesterol levels. Regular brisk walking – as little as 30 minutes, five days a week – and other forms of exercise give your immune system a boost.
 
3. Get adequate rest. Being sleep-deprived can take a toll on your immune system. Lack of adequate sleep also increases your risk for high blood pressure and diabetes.
 
4. Reduce stress. Chronic stress is a health buster. To quiet your mind, try meditation, yoga or Tai chi. Spending time with a loved one, petting your dog or taking a nature walk can help, too.
 
5. Avoid cigarettes and e-cigarettes. Smoking and vaping make it harder for you to fight infection and inflicts damage on your entire body. Illnesses last longer and are more serious if you smoke.
 
6. Drink alcohol moderately, if at all. Drinking excessively is toxic to your body, putting you at risk for liver and pancreas damage as well as cancer. If you drink, keep it to no more than two drinks a day for men and one drink a day for women.
 
7. Limit exposure to chemicals. Outside sources like cigarette smoke and pollution produce free radicals that can invade your immune system.
 
8. Get immunized. A vaccination can't compensate for a weakened immune system but can help reduce your chances of contracting diseases like influenza and pneumonia. Ask your doctor about immunizations you may need.
 
9. Take your vitamins. Food is the best source when it comes to supplying your body with disease-fighting nutrients. But a daily multivitamin can be a smart backup in case you're deficient in any essential nutrient.
 
10. Laugh. Laughter reduces stress hormones and causes the part of your nervous system that regulates heart rate, blood pressure, digestion and other functions to relax. So rent a funny movie or share a joke with a friend to counter stress that can weaken your immune system.
 
From your friends and family at Ebenezer, we thank you for allowing us to serve you and we hope that you are well and that this information helps you toughen your immune system.
 
Stay strong, #EbenezerStrong!

Try this delicious salmon recipe! Salmon is an excellent source of Omega-3 fatty acids, B vitamins and protein. Omega-3 fatty acids provide us with many health benefits including decreasing inflammation and lowering blood pressure. I’d recommend pairing the recipe below with some delicious steamed vegetables or side salad.
 
 
Bourbon Glazed Salmon & Roasted Potatoes

Ingredients for the salmon:

• 4 6oz salmon fillets
• ¼ C bourbon
• ½ C brown sugar
• ½ C reduced sodium soy sauce
• ½ tsp granulated garlic
• ½ tsp Dijon mustard
• Pepper to taste

Directions:

1. Preheat oven to 425 degrees Fahrenheit.
2. In a small saucepan, combine bourbon, brown sugar, soy sauce, garlic and mustard. Bring mixture to a boil, then reduce heat and simmer for appx 10-15 minutes. Remove from heat and allow to thicken.
3. Season dry salmon fillets with pepper as desired. Lay salmon skin down on baking sheet. Bake approximately 15 minutes (depending on size of fillet). When salmon is almost done,  remove salmon and turn broiler on in oven. Spread glaze on top of salmon generously.
4. Place salmon back in oven and broil for about 30 seconds. Repeat process again.
5. After removing salmon from oven, arrange on pates and drizzle with remaining glaze.

Ingredients for the potatoes:

• 3 lbs. small red or white potatoes (can use whatever potatoes you have handy)
• ¼ C olive oil
• 1 tsp salt
• 1 tsp black pepper
• 2 Tbsp minced garlic
• 2 Tbsp minced parsley (to taste)

Directions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Cut potatoes in half (or quarters depending on size) and place in bowl with olive oil, salt, pepper and garlic. Make sure potatoes are well coated.
3. Roast potatoes in oven for about 45 minutes to an hour until brown and crisp, flipping halfway through to ensure even baking.
4. Remove potatoes from oven and toss with parsley to taste.

We are living in a strange and stressful time. As I write this, there are signs in MN that we are absolutely doing the right thing by social distancing. There is hope that we have already positively impacted our ability to cope with cases and minimize the number of deaths from COVID-19.  But how in the world are we supposed to explain this situation, “sheltering in place”, visiting restrictions, and the proliferation of masks and gloves to loved ones experiencing cognitive changes, many of whom cannot hang onto new information for very long?

The good news is that we do NOT have to explain ALL of it. In fact, please don’t try!  Here are some guidelines for communication that can help satisfy, soothe and make sense to a person living with dementia.

One size doesn’t fit all. You need to consider where YOUR loved one is at, cognitively and emotionally.  Talk to them about the pandemic in a way they can understand. Generally, this will mean:

• Keep it simple.  Don’t over explain, use too many words, or give a lot of detail.
• Avoid frightening statistics or dire predictions. These can unnecessarily raise anxiety which lasts long after the statistics are forgotten. 
• Stay calm. Don’t transfer your own anxiety into your loved one. Persons with dementia are very sensitive to the moods and emotions of others.
• Do not argue.  Simply reflect back the person’s concern or emotion.
• Keep your tone matter of fact and as light as possible.
• Put this situation in a context that the person can understand. For some, you can draw upon their long-term memories of growing up during World War II, or hearing stories their parents told about it.
• Focus on positives. Talk about meaningful things in your life that are happening or inspiring things you’ve heard about.
• Reassure.
• After reflecting back and reassuring, distract with activity. Ask for the person’s help with something. Do something fun over the phone with the person.
• Find something to thank the person for.
• Tell them what they mean to you, i.e. name something that you get from them.
• Don’t make promises you can’t keep about when you will visit next.

 
Here are some examples of how these techniques might be utilized over the phone.  Words in italics are things your loved one might say.  Possible response is bolded.

• Why can’t you come visit? Oh, you’ve been expecting me! I’m so sorry.(Reflecting back the person’s concern)

• There’s a nasty bug going around and they’re trying to keep us all safe. (Keeping it simple and matter of fact)
• You don’t care about me at all! You’re feeling like I just don’t care.  I can sure see why you feel that way. I’m so sorry. (Staying calm.  Reflecting back their emotion. Not arguing)
• This is just terrible. Yes, it’s tough for a lot of people.  The good news is that hospitals and government agencies are working hard to get us all through this.(Reflecting back their concern, then focusing on the positives. Cite positive examples of how humanity is coming together.  See the Good News Network website if you need inspiration)
• We will be safer if we both stay put.  This won’t go on forever. (Reassuring, keeping it light) 
• Mom, you‘ve told me stories of how your Mom and Dad got through World War II, with shortages and rationing. Our country is pulling together in a similar way. We will get through it. (Putting the situation in a context the person can relate to, and reassuring.    
• Thanks for chatting, Mom. It’s so good to hear your voice!  I always feel better after I talk to you. (Thanking the person, letting them know what you get from them) I love you. (Reassuring) 
• Mom, would you do me a favor?  You know that chicken soup with vegetables you used to make?  It had a whole bunch of vegetables in it.  I want to make that.  Can you maybe tell me all vegetables I should put in that soup? I’ll make a list. (Distracting with activity, asking for the person’s help, doing something fun over the phone)
• Dad, I was thinking today of that song you like to sing, what is it, something about sunshine? ...You are my Sunshine, that’s it!  How about we sing it to each other over the phone. You can help me if I forget any words. (Distracting, asking for the person’s help, doing something fun over the phone)
• When will you come visit me? I will try my best to come as soon as I can. (Reassuring. Not promising a specific date)
• In the meantime, how about we plan to talk again tomorrow morning? (Making a promise you CAN keep) I’m going to write that down in my calendar so I don’t forget. (Reassuring)  

Keep in mind, one of the best things you can do for your family member right now is to take care of yourself! Pay attention to your own level of stress, be kind to yourself. Stay off social media and the news if it makes you more anxious. Be sure to make some room for relaxation.  Take care, be safe.

--Marysue Moses, Dimensions Program Coordinator
​ mmoses1@fairview.org4/9/2020

​Resources for this information include Teepa Snow’s video: https://www.youtube.com/watch?v=6yi79gKdVRo  as well as suggestions from https://www.healthline.com/health-news/caring-for-people-with-alzheimers-during-covid-outbreak#1.-Focus-on-safe-hygiene  and Ashley Barnette, Activities Director, Fountains at Hosanna.  

As we continue to hunker down and stay home more often, many of us might be wondering what we are going to eat throughout this situation and how we can stock up on foods without worrying about food going to waste. A lot of us think that fresh fruits and vegetables are the healthiest of options when in actuality, frozen, canned and dried fruits and vegetables can be just as good! No matter what form our fruits and veggies take- we can still reap great vitamin and mineral benefits from them!

Canned Fruits
When shopping for canned fruits, look for those that are “packed in its own juice,” “packed in 100% juice,” “unsweetened,” or “no added sugar.” Avoid fruits packed in syrup, which contained more added sugars. Look for vegetables that are canned with “reduced sodium” or “no salt added” to keep sodium intake in check. You can also rinse canned vegetables in water to decrease the amount of sodium.
 
What’s in the Freezer?
The freezer isle is a great place to find fruits and vegetables that may not even be in season (in the fresh section) yet! You can avoid added salt and fat by purchasing plain frozen vegetables (instead of those packed in sauce) and season them up as you like at home! Also, be mindful of the fruits you choose- some are packed with added sugar. Read the food labels to determine if the fruit you are buying is of the unsweetened variety.

Dried Nuts and Fruits
Finally, dried fruits can be an excellent source of fiber, vitamins A and C, folate and potassium. The serving sizes will be smaller for dried fruit versus fresh. For example, a serving of raisins is ¼ cup and contains 120 calories. A serving of fresh grapes is approximately 1 cup and contains 104 calories.  Be sure to check the label on dried fruit packages as some will contain added sugar. I recommend having dried fruits as an easy “on the go” snack and mixing it in with some of your favorite nuts and/or seeds! You can also add these fruits easily to cereals, bread recipes and salads!
So, be it fresh, frozen, canned or dried- we can all get our fruits and vegetables!  
As a child, I used to make A LOT of granola and trail mix! Below is an easy recipe for a Heart Healthy snack mix I think you will enjoy! Low in sodium and high in antioxidants, you won’t have to feel bad about indulging!

Heart Healthy Mix
Ingredients:

• 1 Cup plain almonds (look for unsalted variety)
• ¾ Cup pecans (either pieces or halves)
• ½ Cup walnut pieces
• ½ Cup pumpkin seeds
• 1 Cup dried cherries
• 1 Cup dried apples
• ¼ to ½ Cup mini dark chocolate chips

Directions:

1. In a large bowl, combine all ingredients and mix together.
2. Store trail mix in an sealed/air tight container or pre-portioned bags for on the go snacking. 

​From Rebecca Kapsen, RDN, LDN | Corporate Registered Dietitian, Ebenezer