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!
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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.
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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. 

It's likely that you've seen news reports about how COVID-19 is hitting senior living communities where residents may be vulnerable to the disease. Because of that, you may be concerned about moving your loved one, or yourself, to one of our communities at this uncertain time. We get it, we've seen the reports, too. There's a lot of fear out there.

We want to help lessen those concerns and fears, especially now. Winter is just around the corner, and seniors who stay in their homes, perhaps longer than they should, out of fear of being exposed to COVID in a senior community face the isolation the winter season brings. Falls and accidents can occur, to say nothing of the burden of shoveling your steps, driveway and sidewalk.

Despite what's happening with COVID-19, our communities may be the safest place for you or your loved one. We believe Ebenezer stands out. We're a part of Fairview Health Services, so our communities have access to top-notch clinical care, practices, procedures, expertise. We're on the front end of early implementation for universal practices to ensure safety for our current residents and staff, as well as anyone looking to move into senior living.

Here's a snapshot of what we've been doing to keep staff and residents safe during this time.

The Ebenezer Difference

Testing
With the help of the M Health Fairview Swab Squad, a mobile testing service from Fairview, we have access to testing that gives us quick results. That way, if we do get a positive result, we can get on top of it quickly to provide the best care possible, and prevent transmission.

Screening
Testing is important, but so are daily screenings. At all of our Ebenezer communities, we conduct daily staff screenings, including temperature and symptom checks. Employees who are running a fever or who have had symptoms, or contact with people who have had symptoms, will not be allowed in the buildings.

We also conduct daily resident screenings, including temperature, oxygen and symptom checks.

Supplies
Having the supplies for our excellent staff to do their jobs safely is a vital part of keeping our communities healthy. You may have heard of shortages of PPE equipment like masks, face shields and gloves. Not at Ebenezer. Through our robust supply chain, you can be assured our staff will have the personal protective equipment they need now and in the future. This also goes for disinfecting supplies. We have what we need to keep our communities disinfected, sanitary and safe.

Practices
At Ebenezer, we have put together strict staff protocols and practices to keep staff and residents safe. All staff wear masks and face shields during their shifts. We clean all high-touch areas twice each day, and if a resident begins to show symptoms, we have isolation protocols and plans in place to prevent transmission.

Support
As part of the M Health Fairview system, we have the best possible healthcare in the region at our backs. The Swab Squad, a mobile COVID-19 testing team, is able to travel to all of our communities to deliver rapid testing. We also have an Employee Occupational Health team to ensure we're doing all we can to keep our valuable employees safe, too. 

Expertise
At Ebenezer, our Dedicated Infection Control team is on the front lines of state-of-the-art practices for controlling and containing this virus. We offer residents a COVID-19-only hospital (Bethesda) in which to recover under the care of the best of the best. After their hospital stay, residents can go to a COVID-19-only rehabilitation center (Ebenezer Ridges TCU), to get them back on their feet before they return home. 

Results
Our results speak for themselves. We have the lowest current infection rate per population served! It's because of our dedication, expertise and care.

At Ebenezer, we're dedicated to the safety and security of all those who call our communities home. We can assure you that we've taken all of the necessary precautions and even put clinically innovative procedures into action during this very uncertain time in history.

At Ebenezer, we value our people as our most important resource. Our excellent staff makes the world go round here, from caring for residents to planning events and activities to cooking and serving our delicious meals to greeting visitors and keeping our communities sparkling clean. We value our staff and we show it, every day.

That is maybe why Ebenezer was named on the Star Tribune's prestigious Top 150 Workplaces 2020 list, which is based solely on employee surveys. We are thrilled to know our employees love it here. That kind of workplace satisfaction and happiness translates into the best quality care possible for our residents, giving them the healing, programs, education, and experiences which help them live longer, healthier, happier lives. That's the main goal and mission of our organization, and one way we're committed to achieving it each and every day is by treating our employees with the respect and gratitude they deserve.
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But we didn't just make the Top Workplaces list this year. Ebenezer has been consistently recognized as a Minnesota Top Workplace by the Star Tribune. Here are some of the reasons why:

• We value and respect each and every employee, from skilled nurses to our housekeepers. It takes a village to do what we do, and every employee's contribution is valued as much as that of any other.
• No matter your role, we work together as a team.
• Our core values of Dignity, Integrity, Service, Compassion and Innovation aren't just words on a plaque in the lobby. We have built them into our culture and live by them every day.
• We realize that working for Ebenezer isn't simply about collecting a paycheck, it's about commitment and caring and the desire to truly make a difference in people's lives. That said, we understand how important that paycheck is. That's why our compensation package is highly competitive.
• Our benefits package through Fairview Health Services is outstanding, including medical, dental, and disability insurance; dependent care and medical pre-tax spending accounts; generous PTO; a retirement savings program; paid holidays; and much more.
• We recognize that work-life balance isn't just a buzzword, it's a necessary thing to have in your life. One fun thing we offer our employees: discounted tickets for attractions and events around Minnesota.
• Ebenezer invests in the personal and professional development of our employees through training and educational programs, including tuition reimbursement. It's about enhancing your skills and helping you live up to and exceed your potential. You'll learn and grow working here if you wish to, not just do the job.
• Because we help our employees develop personally and professionally, we are committed to promoting from within. Our employees have opportunities for advancement within our growing and vibrant organization.
• We don't limit our people to a single job in a single location. When you join Ebenezer, you join a network of communities across a wide range of levels of care, from independent living to memory care to hospice to transition or day care and more. The opportunities are boundless here to expand and grow your career. Roles range from accounting and administration to childcare, resident care, dining services, to sales and marketing. The sky's the limit and we look within our communities first to promote.
• We truly listen to our employees. Nobody knows better how to do a certain job, whatever that job may be, than the people actually out there on the front lines doing it. We don't simply take suggestions and file them away. Instead, we listen and respond. It's part of our core value of Innovation. It's about taking the ideas of our employees and acting on them.

​The bottom line for us is respect, dignity, and gratitude. We are truly proud of our excellent staff and grateful for all that they do for our residents each and every day. They are simply the best of who we are and what we're about.

If you share our commitment to helping seniors live happier, safer, healthier, more productive lives, we'd love to hear from you. There is a home for you at Ebenezer. Please contact us today.

I attended a Gerontology conference years ago where dementia specialist/author David Troxel was one of the keynote speakers. I was thrilled to hear him. I had lapped up the books he co-wrote with Virginia Bell on the Best Friends™ Approach to dementia care. His keynote started off describing an activity he had done earlier in his career in an Adult Day setting with a group of persons with dementia. A large poster of the Mona Lisa was put up in front of the group. Conversation ensued about Leonardo da Vinci, Italy, Italian food, and…what was Mona Lisa smiling about, anyway? At the time I heard this story, I was actively coordinating activities for a memory care community and doing my best to offer things a bit out of the ordinary. I couldn’t wait to replicate the Mona Lisa activity. One of my dementia community members just happened to have a good-sized throw blanket with the Mona Lisa printed on it, and she was more than happy to lend it to me for the cause. I brought some fabric and scarves along to drape on participants who were willing to be festooned in a way that suggested the famous lady’s costume and pose, and we had fun seeing who could best channel her mood. We had a fabulous time, laughed a good deal, and I got some grand photos for the community scrapbook of various ladies imitating the legendary Mona Lisa smile.  Of course, we started off the activity listening to the dulcet tones of Nat King Cole singing “Mona Lisa”! 

All this is to say that opportunities for engagement are everywhere if you just look around, and sometimes the “props” required for an engaging activity are not too hard to find.  Now you might not have a blanket with the Mona Lisa lying around YOUR house, but if you have a computer or know someone with one, a photo of the Mona Lisa could easily be printed out! And I bet you could find a scarf or two, and maybe a map of Italy!  

In this time of COVID, I imagine some of you out there may feel starved for ideas to keep your loved ones who are living with dementia involved, alert, and active, whether you live and care for them full-time, or go to visit them in a senior community. Here are some simple ideas (many taken from the work of David Troxel and Virginia Bell) for ways to engage folks with dementia, even if it is only for 30 seconds. 

1. Remember to make eye contact and smile.  Should you need to wear a mask, smile anyway! Your body language and your eyes communicate volumes. When I visit various Ebenezer sites during this time of COVID, I like to keep a large picture of myself WITHOUT a mask hanging around my neck, to remind people of my full face!  That might well be reassuring for the person with dementia whom you care for, or need to visit elsewhere, with a mask on. 
2. Tell someone he or she is loved. This can be such a comfort. Can your family member or friend ever hear this too much?  
3. Give a sincere compliment.  Tell the person what you have learned from them. Remind them of the best advice they have given you and what they have brought to your life.  They may appreciate being reminded of the influence they have had on your life.  
4. Ask the person’s opinion.  This conversation starter could be something as simple as, “Do you like oranges or apples better”? Or, something a little more abstract, like…“Does life remind you of a river, or is it more like a mountain?”
5. Stimulate creativity.  Maybe you’ve got an old greeting card around with an interesting or humorous photo on it, a photo that might inspire a story. You could invite your loved one to help you make up a story about that image.  What shall we name that guy?...Where shall we say this happens?... What is he going to do next?...Ask more questions, write it all down, and read the story back.  Anne Basting’s wonderful new book Creative Care will give you instruction on how to do this, and many other ways to engage persons with dementia. This book is very easy to read and thoroughly inspiring!

https://www.anne-basting.com/creative-care

1. Reminisce.  Remind the person of past accomplishments, proud moments, funny or meaningful events. Ask the person to “tell you more” about each one!
2. Keep moving.  Get outdoors if you can.  Sunlight combats depression. People seem to feel more relaxed in fresh air. Indoors, even if you are both sitting in chairs, you could ask the person to mimic your dance moves to some favorite music.  Exercise is the single best thing you can do for your brain! 
3. Ask the person to help you with something. Maybe you want to make an apple pie just the way your Grandma did. Maybe Mom can help you reconstruct that recipe, and you can write it down just the way she says it, asking her questions (and reminiscing) along the way. We all need to feel needed.  Be sure to thank Mom for this help!  
4. Recite a favorite poem, the words to a song, the pledge of allegiance, or a couple lines  of  Shakespeare. Everybody has memorized something from long ago.  See how many things you both have memorized, and may still remember!  
5. Use the computer to visit some museums virtually. There are lots of places to see!

https://www.top10.com/virtual-museum-tours#:~:text=Top%2010%20Virtual%20Museum%20Tours%201%20British%20MuseumAn,History%20Museum%20and%20others%2C%20...%20More%20items...%20

You might even be able to see the Mona Lisa! Last I checked, she was still at the Louvre in Paris! That’s #4 on the list provided by that link!
Take care, be well, stay safe.
- Marysue Moses, Ebenezer Dimensions Program Coordinator, mmoses1@fairview.org
 
Thanks to David Troxel and Virginia Bell, https://blog.healthpropress.com/2020/05/30-dementia-care-activities-during-covid-19/, Teepa Snow, and Anne Basting for supplying some of the ideas described here.   

With history making unemployment rates and COVID-19 bearing down on the United States economy, many are feeling shaken up about their financial security.

Here are some steps you can take to protect your money in uncertain times:

Rework your budget. Now’s the time to look for ways to cut back on discretionary spending. If you’ve been ordered to shelter in place, it may mean you spend less on entertainment, but you may need to budget more for higher grocery bills and other essentials.

Trim your bills. If you have travel plans that have been affected by COVID-19, reach out to airlines, cruise lines and hotels to find out their cancellation policy, and if you can recoup any costs. Contact your lenders and service providers to find out if they offer skip a payment programs for those affected by COVID-19.

Check your emergency savings. Having an emergency fund can be a lifesaver. Think about how you might stretch your emergency savings to last for a longer period of time, if needed.

Use credit wisely. When money’s tight, it’s tempting to use credit cards to get by for a few months. If you rely on credit cards or other loans in a financial pinch, have a plan ready to repay the debt and keep up with minimum payments (or more) each month, if possible.

Seek financial relief. Evaluate all of the benefits available to you through the Coronavirus Aid, Relief and Economic Security (CARES) Act, including direct stimulus check payments to eligible Americans, expanded unemployment benefits, forbearance of mortgages for those affected by COVID-19 and a delay of payments on all federal student loans until Sept. 30, 2020.

Review your investments. Resist the urge to make investment decisions when you’re in panic mode and reacting to wild fluctuations in the stock market. If you’re planning to cash out investments to pay for living expenses now or in the near future, you should review your options with a financial advisor. Look for ways to reconfigure your portfolio to meet your changing needs and tap into your retirement income. With careful planning, you can achieve your goals and move forward with confidence. 

For more resources or support, visit our EbenezerCares.org

Everyone responds differently to stress brought on by a disease outbreak, financial crisis or other high-intensity events. Health care workers and first responders, older and at-risk adults, people with mental or behavioral health conditions and anyone experiencing high levels of anxiety and fear may respond strongly to the stress of a crisis.

Intensely stressful situations take a toll on the body, particularly when difficult circumstances extend over a long period. When the body goes into “fight or flight” mode, it quickly floods the bloodstream with cortisol and adrenaline. For short durations, the stress response can help you deal with difficult events, and once they are over, your hormone levels return to normal. However, the long-term activation of the stress response can disrupt your body’s systems.
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Symptoms of stress often include mental states such as anxiety or depression, or physical symptoms such as back or neck pain, digestive issues, headaches and high blood pressure. Fatigue and insomnia are also potential side-effects of long-term stress response.

Managing stress
The first step in coping with stress is recognizing when you’re experiencing it. Next, you need to choose healthy ways to deal with your stress. You may want to try several techniques to find the ones that work best for you. If you can’t avoid the event or thing causing your stress, change how you react to it:

• Concentrate on the present. A lot of stress builds up when we worry about what happened in the past or will happen in the future, especially things we can't influence. Concentrate on present conditions you can control.
  
• Tackle problems one at a time. It’s easier to work out a solution to one problem than to many. Isolating problems also tends to make each one less intimidating.
  
• Ask for help from family, friends or professionals. People who care about you are usually willing to lend a hand when you need it. They may also give you a different perspective on your troubles.
  
• Set realistic goals. Take small concrete steps to deal with tasks instead of overwhelming yourself with goals that are too far-reaching for busy times.

 
Taking care of your body
Stress often suppresses your immune system, so make sure to give your body every chance to stay healthy. Take care of your body and mind to alleviate some of the negative effects of stress.

• Make time for things you enjoy. Get away from your daily stresses with hobbies or other activities that help you unwind.
  
• Plan relaxing activities. Focus your mind and body on a calming activity. Relaxing may be as simple as deep breathing, petting your dog or listening to a favorite recording. Other relaxation strategies include yoga, tai chi and meditation.
  
• Exercise and eat a balanced diet. Exercise releases your nervous energy, helps boost the immune system and improves sleep. It also distracts you from the stressful situation and reduces levels of the stress hormone cortisol. A balanced diet ensures that your body gets the nutrients it needs to fight off disease.
  
• Rely on social support. The support that family and friends provide may be crucial to reducing anxiety. Social involvement with others will also help you avoid isolation and depression, conditions that can increase stress, especially at this time. Call a friend or set up a video chat to stay connected with others.
  
• Reaching out for help. If stress is negatively affecting your mental or physical health, don’t hesitate to ask for help

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Ebenezer has been serving seniors and their loved ones for over 100 years. With trusted experts and partners such as Fairview Health Services, we have access to a robust catalog of resources, support and options to best serve you. Please call us at 612-672-7262 if you need help.