At 11:35 AM Linda Bannon called the meeting to order and led us in the flag salute.
Attending: Margaret Snitzler, Loretta Babbitt, Mina Milligan, Despo Varkadas, Jane Madden, Sherry Boose, Linda Bannon, Donna Quesnell, Marty Erickson, Annette Erickson, Frances Person
TREASURES REPORT: (Marty Erickson)
Savings Account Revenues $14,836.55
12 Month Certificate $3,133.45
Scholarship Account $3,036.08
Net worth to date $21, 265.09
Treasury Comments: Marty Erickson put together a list of members that may be interested in becoming involved members. He discovered that most of them are from Battleground. Donna Quesnell volunteered to write a letter inviting them to our December luncheon on the 8th at The Spaghetti Factory. Mina volunteered for them to RSVP what they would like to her phone, 360-694-6741. The deadline for RSVP is December 1st. Marty will pay for our luncheon. See attached for a rough copy of the letter that will be sent out.
December Luncheon: Choices will be—
- Baked Lasagna: Layers of noodles, Marinara Sauce, ground beef and pork, and four delicious cheeses.
- Mizithra Cheese and Browned Butter: a toothsome treat for cheese lovers.
- Italian Sausage: Zesty sausage served with our from scratch rich meat sauce.
- Non alcoholic drink can be ordered at restaurant.
Board order: Lasagna 6, Mizithra 3, Italian 2. Mina will call this in
Membership (Margaret Snitzler)
Total membership is 483, 492 last month, and 60 active. Margaret Snitzler requested Mina Milligan mail her minutes. Our last Directory was printed in 2019. Should we develop a new one? The board decided “no” we should not. An insert would be suitable.
Friendship (Jane Madden)
Birthdays: November Sherry Boose.
Deaths: Richard Berhow, William Kahrs, Alan Ledford, Bonnie Nealeigh
Health: Fran Person
*WEST Side S.A.L.T. meeting, Third Tuesday of each month at 11 am at 40 & 8 Community Room in Hazel Dell at 7607 NE 26th Ave. Contact person is Kasey Frazier, Clark County Sheriff’s Office, 564.397.3380.
As we age, our energy needs lower. This is due to a general reduction in physical activity and changes in body composition. Of course,your specific needs depend on a variety of factors. Nevertheless, in general, men over 60 years old need around 2,400 calories per day. On the other hand, women older than 60 years old need around 1,875 calories every day.
Older people are prone to dehydration, as well as other fluid and electrolyte disorders. This is because their kidneys have a lower capacity, and they also have a lower thirst sensation. Because of this, it’s key that they drink water frequently. This is especially true when the older athlete isn’t feeling thirsty: you need to hydrate your body before it’s actually asking for water!
The recommendations on protein intake for older athletes used to be similar to those of the general population. This means 0.9-1 grams of protein per kilogram of weight. However, nowadays experts realize that older people can be subject to metabolic stress. Because of this, for older athletes, many nutritionists recommend up to 1.2 grams of protein per kilogram of weight.
Older people benefit from a healthy, daily dose of carbohydrates. Choosing vegetables, eaten raw or lightly cooked, is the best option. In turn, eating veggies also helps with digestion, gradually releasing energy. Of course, this will prevent your blood sugar from spiking. As with other adults, older athletes must have a different nutritional pattern for rest and training days. You should adapt your carb intake to optimize glycogen stores.
For older athletes, it’s best to keep your lipid intake relatively low. Nevertheless, when adding fats it’s best to stick to heart-helping products, such as olive oil. When adults get past 60 years old, experts recommend increasing polyunsaturated fatty acids, especially those of the omega-3 family. These compounds are abundant in bluefish and have positive effects on disease prevention.
Older adults have a boosted vitamin increase. Their metabolism is lower, and having an appropriate vitamin and mineral intake is especially vital. If your vitamin intake is too low, it can cause and develop different chronic conditions that are best avoided. Having regular portions of healthy fats helps you to absorb vitamins better: many of them are fat-soluble (vitamins A, D, E, and K), and products such as olive oil will boost your absorption. On the other hand, calcium, iron, and zinc are three important minerals for elderly people, from a nutritional point of view. Other minerals such as manganese, copper, and selenium are also relevant since they’re involved in the aging processes and in the suffering of degenerative diseases. Eating bluefish and green leafy vegetables is a good option.
Older people have some alterations in the processes of absorption and digestion of nutrients. Because of it, it’s best to control what’s ingested. Avoiding malnutrition is essential, and for this, you have to follow some guidelines: *Include vegetables within each meal and at least three pieces of fruit. This serves to guarantee the contribution of fiber, vitamins, and minerals in the diet. *Ensure protein intake including legumes, meat, fish and eggs at all meals. *Eat healthy fats, such as virgin olive oil or nuts. *Ensure water supply. You can add fruits to the water to improve and vary the flavor.
Thanksgiving is all about good food and sharing quality time with family and friends. This is the time when the elderly adults in in-home care start missing their family and all the celebrations. Family caregivers should prepare for the day to keep the elders happy and engaged. Here are five healthy dishes for Thanksgiving, primarily meant for seniors. Salmon As an alternative to turkey, serve salmon for your Thanksgiving dinner. Salmon is very healthy as they are an excellent source of omega-3 fatty acids. There are multiple benefits to consuming omega-3 fatty acids. Omega-3 not only promotes heart health but also decreases the chances of developing depression and anxiety. It also helps seniors in fighting autoimmune diseases and inflammation. Spinach Salad A typical side dish every one serves for Thanksgiving is the seven-layer salad. However, the iceberg lettuce in it is rather low in nutritional value. You can make this dish healthier for the seniors by replacing it with a spinach salad topped with a light poppyseed dressing. Leafy vegetables are beneficial to protect your loved one’s brain against Alzheimer’s disease. Roasted Broccoli Every Thanksgiving table needs warm vegetables. One of the healthy choices you can have for this is roasted broccoli because it has a good amount of calcium. Having calcium-rich foods can help prevent your senior loved ones from developing weak bones and osteoporosis. If you want the dish to have some additional sources of calcium, top the broccoli dish with a dash of slivered almonds and a sprinkle of parmesan. Whole-Wheat Rolls As per the Department of Health and Human Services, elderly seniors need at least 14 grams of dietary fiber per 1,000 calories consumed. Fiber helps seniors to maintain healthy digestion. To increase the fiber content in your Thanksgiving dishes, you can swap the traditional dinner rolls with fiber-rich alternatives such as rolls made from whole-wheat flour. Fruit Desserts People, as they age, tend to consume more sugar. This is because their ability to taste sweets remains uncompromised even when their ability to sense other flavors fades. However, consuming too much sugar is unhealthy. So it’s best to give naturally sweetened foods to satisfy the sweet craving of older people. Baked apples and fruit tarts are some of the best options because they taste rich without relying too much on sugar for flavor. Also, make sure to see that your loved one’s healthy eating habits continue even after Thanksgiving. If necessary, don’t hesitate to hire a professional caregiver who can give them the proper support to maintain a nutritious diet.
Possible Speaker: Fran Person recommended Korri Nelson. Korri has been teaching in the fitness industry for over 25 years. Certified senior fitness specialist & cognitive stimulation instructor, she specializes in teaching brain/body fitness classes at a senior living facility for the past 5 years.
Retirement seminar: Do we want this on line or local? We seem to get more new members when we have it local. No conclusion was reached.
Fold: If we fold: the money would go back to the state, or we could give it to the Clark College Foundation.
If we don’t fold: Linda Bannon stated that we need to cut back on our meetings. We will not have a treasurer next year. Lacey can provide a bookkeeper.
Adjourned at 10:45 AM
Mina Milligan, SWWSRA Secretary
- General luncheon 2nd Thursday in December (December 8) Linda Bannon
- February 2023 Board meeting third Thursday (February 16) & March General luncheon fourth Thursday (March 23) Donna Quesnell
- April 2023 Board meeting Third Thursday (April 20) & May General luncheon fourth Thursday (May 25) Loretta Babbitt