We made it to May! All of a sudden, the flowers are in bloom and Minnesota is finally showing us some lovely sunny and warm weather! 

Typically in May, parties are thrown for various graduations, sporting events and holidays. This year, things look a little different.

While it may be hard to feel personally connected to others right now, take time to reflect on the important people in your lives. Call, text, and email them just to say hello. We can be physically distant without having to be completely isolated. Also, you don’t need a crowd to have your own party or celebration! Turn on your favorite tunes, make good food and simply enjoy being.

There’s no doubt that the food we eat directly affects our physical health and our mental health. Try these easy fish tacos for a refreshing dinner! Walleye is a great fish to use that is high in vitamin D and Omega-3 fatty acids. Any good, firm white fish will do. We imagine this recipe would also be great with grilled shrimp. By halving the mayonnaise and using some plain yogurt to make the sauce, you save on fat & calories while increasing protein intake!

Fish Tacos 
Adapted from Old Dutch

Ingredients:

• 1 Cup Medium Salsa
• 1 lb. of Firm White Fish
• 1/4 Cup of Mayonnaise
• 1/4 Cup of Plain Yogurt
• 1/4 Cup of Grated Cotija or Parmesan Cheese
• 2 Cups of Green or Red Cabbage- finely shredded
• 1 Ripe Papaya or Mango
• 6 Whole Tortillas (flour or corn)
• 2 Tablespoons of Vegetable Oil
• Lime juice (to taste)

​Instructions:

1. Preheat Grill to low.
2. Place fish in a shallow dish.
3. Whisk together 1/2 Cup of salsa, and oil. Pour over fish and refrigerate 15 minutes, turning once.
4. Grill fish until opaque and flakes easily with a fork.
5. Remove fish from grill and break up into large chunks. Set aside fish.
6. In a small bowl, whisk together mayonnaise, yogurt, and cheese.
7. Warm Tortillas until warm and pliable (either on the grill or in the microwave according to the instructions on the package.
8. To assemble a taco: take one tortilla, place cabbage, fish, papaya or mango and remaining salsa into the tortilla. Roll up the tortilla and drizzle with mayonnaise mixture.
9. Add squeeze of lime juice if desired.

Cilantro Lime Rice

Ingredients:

• 2 Tbsp. of olive oil
• 1 ½ cups of basmati long grain white rice
• 1 clove garlic, minced
• 2 ¼ cups of water
• 1 tsp. of salt
• Zest of one lime
• 3 Tbsp. lime juice
• 1 cup lightly packed chopped cilantro, leaves and tender stems

 
Instructions:
1. Heat the olive oil in a medium saucepan on medium high heat. Add the raw rice and stir to coat with the olive oil. Cook, stirring occasionally, until the rice has started to brown. Add the garlic and cook a minute more.
2. Add water, salt, and lime zest to the rice. Bring to a rolling boil, then cover and lower the heat to low to maintain a very low simmer. Cook for 15 minutes (or per rice package). Fluff rice w/ fork.
3. Transfer the rice to a serving bowl. Pour lime juice over the rice and toss with chopped cilantro.

​The information being shared below is my summary and insights shared by Dr. Ken Hepburn of Emory University. He spoke on April 17, 2020, at the dementia-focused COVID-19 webinar facilitated by Dr. Joe Gaugler, University of MN.
This is an intense time. Both you and the person you are caring for will feel the pressure of isolation. Keep in mind that the person senses your feelings. The care environment may feel super-charged.
Care partners might want to keep Ginger Rogers in mind. She famously remarked that she did everything Fred Astaire did, only “backwards and in high heels.” Your job as the care partner of a person with dementia is similar. A challenging dance to be sure! Going with the flow of your partner, all the while making things as safe, as calm, and as pleasant for them as possible is the goal.
As far as SAFETY goes, be vigilant. 

• Sanitize regularly. 
• Scan your environment for anything (rugs, cords) that might cause a fall. The last thing you or the person you care for need at this time would be a trip to the emergency room.  Enhance lighting and utilize nightlights as needed. 
• Think through entry strategies, i.e., what is the sanitizing routine that you follow when you have been out of the home? (Wash or otherwise sanitize hands). How about when you receive  deliveries? (Wipe packaging, and discard after opening). How about your food? (Be sure to wash all fruits and vegetables).
• Take advantage of opportunities for telemedicine if you have questions or issues. 

As far as your RELATIONSHIP with the person you are caring for, keep in mind that dementia does interfere with a person’s ability to connect with oneself as well as others.

• Remember you have influence. You are the designer, the architect and the general contractor of this person’s care. The person will be your guide.
• Be guided by the person’s likes and dislikes, their strengths, their long-term memory, their interests and accomplishments. Let them help you in whatever way is possible.
• You may need to develop some scripts that will need to be repeated, without over-explaining things. “These days, it’s just not safe.” Keep things simple and maintain a positive attitude.

TAKE CARE OF YOURSELF.  Yes, this is very hard, even though it is critical for the well-being of your loved one for you to do this.

• You are entitled to a DELIBERATE plan for your own well-being.
• PLAN to connect socially somehow (telephone, virtually, etc.).
• Continue to PAY ATTENTION to your own personal, physical, emotional, intellectual, artistic and spiritual needs. Seek advice from a trusted friend, family member or professional if you are not sure where to begin.
• BE PREPARED. The following additions to your personal self-care plan will go far to quell worries and “what ifs…?”.  They may buy you some much needed sleep!
  • Have a back-up plan if YOU should happen to become ill. Who would step in to care for your loved one?
  • Have a bag packed and ready to go with a few comfort items and favorite things that your loved one would appreciate.  
  • Make sure your legal documents are up to date with provision for a transfer of surrogate powers to someone else, should you become unable to continue to serve as the decision maker for your loved one. 

If you happen to be a support person of a care partner of a person with dementia, a way you can support this caregiver who needs respite is to search the internet for things that the person with dementia might enjoy experiencing.  (Music, theater, museum tours and zoo programs abound).
Thanks to Dr. Hepburn for his compassionate wisdom, and all the best to you and those you care for. 
--Marysue Moses, Ebenezer Dimensions Program Coordinator

Are you concerned about your finances? The COVID-19 pandemic has turned life upside down, with many Americans experiencing setbacks physically, emotionally and financially. Business closures, job layoffs and other COVID-19-related changes have stirred up a lot of uncertainty.

If you’re struggling financially, there may be programs in place to help you. It’s important to stay informed about help available in the following areas:

Cash payments. The Coronavirus Aid, Relief and Economic Security (CARES) Act includes direct cash transfers of up to $1,200 (plus an extra $500 per child) for qualifying adults based on income. Relief payments phase out for individuals earning more than $75,000 and couples earning more than $150,000 in income. Be strategic about how you plan to use the cash, whether that means using it for paying bills, shopping for groceries and essentials, or saving the money in an emergency fund.

Mortgage relief. If you’ve lost income due to COVID-19, you may be eligible for emergency mortgage assistance or a forbearance plan to suspend mortgage payments. Federally-backed mortgages are protected from foreclosures for as long as 180 days if you’ve lost income due to COVID-19. Contact your mortgage loan servicer to request forbearance or loan modification.

Unemployment benefits. If you’re out of work, look into unemployment benefits or paid leave policies through your employer. The federal relief package expanded unemployment benefits for laid-off workers and those with reduced hours due to COVID-19. Unemployment benefits were also extended to self-employed and gig workers, who were previously ineligible. You can start the process by filing a claim with Minnesota’s unemployment insurance program. Ebenezer is also hiring during this time, you can find different career opportunities on our website that can help you through this time of financial distress.

Debt payment relief. Payments for auto loans, personal loans, credit cards and other debt can be a financial burden if you’re living on a reduced income. If you’re struggling to keep up with your debt payments, contact your loan servicers right away, they may be willing to work with you or have special programs in place for COVID-19 related relief.

Financial assistance programs. If you need help paying for rent, food, or childcare, apply online for emergency and cash assistance, food benefits (SNAP), and childcare assistance.
​
Assistance for paying rent. If you’re unable to pay your rent, it’s important to communicate with your landlord about what’s going on before you fall too far behind. Programs are available to prevent eviction and provide help for those affected by COVID-19 through the federal government, states and local social services agencies.

A break from utility bills. Most large electric and gas utility companies have taken steps to suspend late fee accruals and disconnection of services during the COVID-19 crisis. Communications companies have also stepped up to help residential and small business customers who are unable to pay their phone and internet bills due to disruptions caused by COVID-19. Some companies are waiving late fees and not terminating service to customers for at least 60 days.

Are you financially well? If you happen to be on the other end of the spectrum and have found that you are financially blessed during this time and want to give back, please consider giving to the Pandemic Response Fund that has been set up by Ebenezer Foundation. The Ebenezer Foundation will match your gift, dollar for dollar, up to $250,000. Our goal is $500,000 to help our residents and staff. The Ebenezer Foundation serves as the liaison between Ebenezer and our generous family of donors. We raise funds to support Ebenezer programs such as lifelong learning through MacPhail as well as many arts programs. Our strong partnerships with donors allow us to improve and expand our services for residences, update and add new sites, provide vital community resources and invest in cutting edge innovation and state-of-the-art technology. Click here to learn more and support our mission!

As always, we’re here to support all of you whom we serve with whatever resources and support that are available to us. Stay strong, Ebenezer Strong.

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!