Ebenezer’s mission is to heal, discover and educate for longer, healthier, more meaningful lives for seniors. At Ebenezer, those aren't just words on a plaque in the lobby. We live our mission every day.

Part of that mission is the physical care we provide, from a beautiful place to live to delicious meals to skilled nursing care if needed, and so much more. Those kinds of medical and physical considerations are paramount, of course. But, at Ebenezer, our seniors don't live on bread alone. The vibrant, enriching, social, spiritual, fulfilling lifestyle we strive to provide for our residents is about so much more than the basics.
It's about our unique programming, including:

Life Long Learning, a collection of coordinated arts and education programs designed to foster growth and creativity for older adults, includes some of the preeminent arts organizations and programs in Minnesota like MacPhail “Music for Life©”, Northern Clay Center, Alzheimer’s Poetry Project MN, Artistry, Timeslips©, Art with Heart© and many more.

Adult Day Programs, in which older adults who live at home can come to our community, have care, social interactions, meals and take part in some of the activities at Ebenezer during the day but go back home at the end of the day.

Intergenerational Connections is a program in which Ebenezer is committed to creating opportunities for our senior population to connect with children and youth of all ages. This helps to bridge the generation gap, create learning opportunities for both the seniors and children as well as enrich the quality of their lives. Through intergenerational connections, people of all ages share their talents and resources, supporting each other in relationships that benefit both the individuals and the community.

Faith Foundations is an Ebenezer cornerstone that is deeply rooted in our mission and story. The essence of spiritual care is both a personal and communal reality. The great hymns of faith and traditional rituals may or may not meet the needs of future generations. But our mission remains the same: to help identify the specific spiritual needs of each new resident and each new generation. Our hope is that we might always be able to provide the religiously, spiritually and culturally sensitive care to enhance our residents’ lifelong journeys of faith.

This is the type of second-to-none programming we provide in service to our residents, as part of our mission to help them live more meaningful lives. It's above and beyond what many senior living communities provide. We do offer robust programming in many of our senior living communities but for specialty programs such as the ones we mentioned, it’s simply not in the budget. So, where does the money come from? The opportunity to offer our seniors these life-enhancing programs comes from generous donations.
That's where the Ebenezer Foundation comes in.

The Ebenezer Foundation serves as the liaison between Ebenezer and our generous family of donors. We raise funds to support Ebenezer programs and services. Our strong partnerships with donors allow us to improve and expand our services for residents, update and add new sites, provide vital community resources and invest in cutting-edge innovation and state-of-the-art technology.

Residents find meaning, socialization, learning and fun in the innovative, award-winning programming we provide. They can pick up a paintbrush and create a work of art, learn how to craft pottery, get their hands in the soil and make something grow, interact with children to provide them with opportunities for learning and care, and receive the calming and quiet services of a chaplain whenever they're in need.

We profoundly thank our generous donors for joining us in our mission: helping seniors live longer, healthier and more meaningful lives. If you'd like to give to Ebenezer, you can do so easily online by clicking here. Every dollar helps enhance the lives of our residents!

This Thanksgiving week may look a little different than usual for us. Usually, we are traveling or having large get-togethers over a giant, delicious meal. Even though the holiday will be different this year, there are still many things to be thankful for. Perhaps some of you have already been trying to practice gratitude in the days leading up to Thanksgiving. If not, we invite you to try to think of one to three things to be grateful for each day. If you choose, write them down in a journal or share with a friend or family member. We can all practice gratitude at any time of year!

Most likely, you have your holiday menu set for the “big day.” We usually over-prepare and have too many leftover ingredients that sit unused in the refrigerator. Here’s a recipe you can use at Thanksgiving or in the days to follow with leftover ingredients you may have, showcasing Brussels sprouts. Did you know that Brussels sprouts first appeared in Europe during the 5th century and were later cultivated during the 13th century near Brussels, Belgium?

Brussels sprouts belong to the Brassica oleracea species group of cabbages—and are often referred to as “mini cabbages.” Brussels sprouts grow best in temperatures between 45 and 75 degrees and are generally used as a winter-stock vegetable. Smaller Brussels sprouts are generally sweeter and more mild than larger varieties. Raw Brussels sprouts contain 86% water and are a great source of vitamin C, vitamin K, folate, vitamin B6 and fiber.

The most common way to prepare these green gems is to cut off the stems, peel surface leaves and boil, steam, grill, roast, fry or stir fry to your liking. Season your sprouts with some butter, balsamic vinegar, brown sugar, pepper or Parmesan cheese if you like!

Happy Thanksgiving to you and your family however you celebrate this year!

As we wander through mid-November, it is beginning to feel a lot like—soup season! Soups are quite versatile and really, there is so much to be said for the comfort a nice hot bowl of your favorite soup can bring you. Soups can be a quick and healthy meal prepared on the stove or even in the crockpot.

In general, adults should try to consume at least 8 servings of fruits and vegetables daily. Consuming vegetable rich soups can greatly contribute to reaching this goal. Tasty options include tomato, butternut squash, pumpkin, vegetable beef and chicken vegetable soups.
Many varieties of soup contain beans and lean meats which are excellent sources of protein. As an added benefit, beans provide fiber!  Vegetable soups are great sources of vitamins, especially vitamin A and vitamin C, which are both needed for proper immune system function. Cream- based soups, while sometimes higher in fat and calories, provide calcium and vitamin D for bone health. To reduce the fat content in cream-based soups you can use low fat or skim milk or even substitute pureed beans for milk.

Finally, soups are a source of hydration for us. Yes, we can get fluids though food! Soup contains a great deal of water and/or other liquids which can help us stay hydrated in the cold, winter months during which most people do not consume enough water. To maximize hydration through soups, consume those that are broth-based.

Perhaps as a child you remember your parents taking out a can of “condensed tomato soup” and throwing it on the stove with some water mixed in. Bring back memories? While this is still a viable option, why not try to create your own jazzed up version of classic tomato soup? By preparing it yourself, you can control the salt content of the soup and avoid consuming too much sodium (as most canned soups contain a great deal of sodium).

​Additionally, tomatoes are a good source of the antioxidant lycopene which may help reduce the risk of cancer. We invite you to try this fun take on the classic tomato soup and grilled cheese sandwich. Enjoy!
​

Dietary fiber (sometimes called roughage or bulk) is a carbohydrate and the part of plant foods that our bodies cannot digest or absorb. Simply put—fiber keeps us regular and can help maintain a healthy weight! Dietary fiber impacts fat and glucose metabolism and can act as a prebiotic to help prevent colon cancer, alleviate symptoms of irritable bowel syndrome and disease, and assist in mineral absorption. In the aging population, it is recommended to consume at 14g fiber per 1000 calories. In general, most seniors do not eat the recommended amount of fiber which can lead to constipation and higher risk of diseases, including diabetes, cancer and heart disease. Because increased fiber intake can cause gas and bloating, seniors should incorporate more fiber into their diet gradually and make sure they are consuming adequate fluid intake.
​
Here are some more tips on how to increase fiber in your diet:

• Consume a variety of fiber-rich foods each day (see Foods Recommended).
• Add fiber to your diet gradually throughout the day. Do not eat a day’s worth of fiber all at once.
• Set a goal of at least 8 cups of fluids per day.
• Choose whole-grain bread, crackers, and pasta.
• Add small amounts of wheat germ, wheat bran, oat bran, or rice bran to foods you cook. Top casseroles with wheat germ or wheat bran.
• Make your own breadcrumbs from whole grain bread.
• Add beans, peas, and lentils to soups, stews, and salads.
• Eat fruit and vegetable skins/peels. Scrub vegetables and fruits well before eating.
• Add grated vegetables to meatloaf, meat patties, casseroles, and sauces.
• Used pureed vegetables instead of cream to thicken soups.
• Eat fresh or canned fruit in place of fruit juice.
• Have 1-3 servings of fruits and vegetables at each meal.
• Quickly steam fruits and vegetables so that they remain colorful and crunchy. This technique can enhance or preserve nutrients in your food.
• When baking, choose recipes that use whole grain flour instead of white flour. Many recipes that use white flour can be baked with half the amount of whole wheat flour.
• Try brown rice. Brown rice and many other whole grains contain more fiber than white rice.
• Add raisins, grated carrots, chopped apple, or diced pear to salads, cereal, bread recipes, or muffin recipes.
•  Use beans, wheat germ, oats, or wheat bran to replace some of the meat in recipes such as meatloaf or lasagna.
• Add a variety of grains to soups. Try barley, brown rice, or whole wheat pasta.

As mentioned above, beans and legumes are excellent sources of fiber, protein, folate & potassium and can be used in place of meat in many recipes. Additionally, a ½ cup serving of beans provides around 20% of the daily recommended value for fiber intake.  Beans are both an economical and environmentally friendly choice. If you are hesitant to try beans, start small—incorporate them into soups, stews, casseroles and other favorites. Here’s a great recipe for an easy pasta dish packed with healthy vegetables, garbanzo beans and lots of flavor! Use any vegetables you like and omit salt in the recipe and use “no added salt” beans for a low-sodium option.

Rebecca Kapsen, RDN, LDN
Ebenezer Corporate Registered Dietitian

If you're concerned about developing breast cancer, you might be wondering if there are steps you can take to help prevent breast cancer. Some risk factors, such as family history, can't be changed. However, there are lifestyle changes that can help you reduce the risk of certain cancers that are associated with unhealthy eating patterns and sedentary lifestyles. Eating healthy, nutritious foods can aide in cancer prevention and help those that already have cancer with their battle. While there is no guaranteed method to prevent cancer, leading a healthy lifestyle can certainly help!

Below are some great tips for helping you reduce your cancer risk:

• Maintain a healthy weight or achieve a healthy weight if you fall into the overweight/obese range on the BMI scale. Obese individuals have chronic low-level inflammation that can damage DNA which may ultimately lead to cancer.  Additionally, excess fat tissue can increase the risk of breast, endometrial, ovarian and some other cancers.
• Limit saturated fats and added sugar in your diet. Foods with these ingredients are generally high in calories but low in nutrient value. Consumption of these foods in excess can lead to weight gain and reduce your capacity to consume healthy, nutrient dense foods.
• Eat plenty of vegetables, fruit and whole grains. Fruits, non-starchy vegetables and foods with whole grains contain phytochemicals that have antioxidant, antiestrogen and chemo-preventative components that may aide in cancer prevention. Additionally, whole grains are good sources of fiber which may have a positive benefit in altering the hormonal action in breast cancer (as well as other cancers that have hormone dependency).
• Consume red meat and processed meats in moderation. Heavily processed meats including bacon, ham and hot dogs have been associated with increased prevalence of developing cancer, especially colon cancer. Eat these foods in small portions, while filling the rest of your plate with delicious vegetables, fruits and sources of whole grains.
• Eat more plant-based proteins. Nutrient dense plant proteins have been shown to reduce cancer risk due to low levels of processing and the presence of necessary nutrients. Beans and lentils contain protein, fiber, iron and potassium—all of which are critical for healthy metabolism.
• Reduce alcohol intake. Even moderate amounts of alcohol can increase your risk of cancer. This is believed to happen because when you drink alcohol, the body breaks it down into acetaldehyde which damages DNA and prevents the body from repairing the damage done. When DNA is damaged, cells can begin growing out of control and potentially create cancer tumors. Limit alcoholic beverages to 1 drink per day for women and 2 drinks per day for men.
• Eat real foods first! Nutrients that occur naturally in foods offer protective effects against cancer. These findings are not always true for those in supplements. Consuming nutrient-rich whole foods and beverages are the best source for cancer prevention.

 
Since we are experiencing colder-than-usual temperatures here in Minnesota—let’s warm up with a hot bowl of this delicious Chicken and Plantain Stew. Plantains are larger, starchy and “less sweet” than traditional bananas. Generally, they are green, yellow or dark brown. Plantains require cooking and are not flavorful to eat in the raw form. Plantains are a good source of potassium, magnesium, vitamin C, fiber and antioxidants.