My Achy Breaky Blog

Another month has flown by, and we're all anticipating SPLASH PATH, which is set for Pathfinder Village on Saturday, May 19.  There's still time to take advantage of our early registration; just go to our easy online registration at splashpath@racewire.com.  Registration fees go up modestly after May 5; those who register early are guaranteed an official fifth anniversary Splash Path tee and a goodie bag with great stuff provided by our area businesses and sponsors.

Of course, we welcome everyone to our next delicious Pathfinder Produce market, set for the Pathfinder Village Commons on Thursday, from 1 to 5 p.m.  Our online ordering is open each week too, running Fridays through Wednesdays at noon, for the following Thursday market.  Just cruise over to our ordering site at http://pathfindervillage.org/our-village/pathfinder-produce.

Just a quick note on the news: Many people are concerned about the recent outbreak of E.coli bacteria affecting lettuce crops.  Please note that this outbreak affects crops from Arizona; Pathfinder Produce is presently obtaining its Romaine from California.

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Last week, our Pathfinder staff had our first outdoor work day of the season, a tradition through which office staff and house managers assist our maintenance staff with winter clean-up around our beautiful campus.  Teams rake leaves, pick-up sticks, and help clean out our garden beds.  This year, I was on raking detail, which I enjoyed despite a chill in the air.

I thought that I would be sore with aching muscles after raking, but I was fine the following day.  Lately, I've been trying to sit less, and walk and stretch more.  The weekend, which was spent working on a flooring project at home, was less kind though, so now I’m working through some sore knees and lower back aches.  (Time for the shiatsu massager!)

I’m not alone in this “aging achy” thing.  Our beloved ding-a-ling labrador, Della, goes through a stretching routine each morning … it’s comical to watch.  It involves deep stretching of the spine by lowering her front legs with her back legs fully elevated (downward dog); speech-like vocalizations and deep, long yawns to clear the cobwebs, and one or two shakes of the head.  It always ends with a longing look my way to say, “Haven’t you forgotten to fill my food bowl?” 

Now that she’s a senior dog, we try to buy her food that contains glucosamine, which is said to support healthy joint function for dogs.  In the event she over-does it and runs too fast or far, I will give her one baby aspirin (mixed with food) for temporary pain relief.  (She’s a big girl – 80 lbs.  Always check dosage and guidelines with your vet for administering any medications to pets; there are some things they can take and other human medications that can cause severe side-effects).

One human OTC product company offers a good explanation for why we get achy as we age: Muscle pains and strains become more common because muscle fibers begin to lose density with each passing birthday. That’s why it’s so important to continue exercising to keep muscles as strong as possible ...  With age, the joints and tendons also become stiff, and the cartilage in joints begin to wear away.  Stretching and yoga can improve the movement of ligaments and joints to improve flexibility and range of motion.

The same website offers some non-medication methods for relief of aches and pains for aging humans, including:

·        Exercise a little every day

·        Eat more fish or take fish oil supplements

·        Eat foods with turmeric

·        Lose weight or maintain a healthy weight

·        Eat grapes and berries rich in resveratrol and antioxidants

·        Cut processed and sugary foods out of your diet

·        Use heat- and cold therapy

·        Try meditation and deep breathing exercises for pain

·        Try acupuncture and acupressure

·        Use soothing topical treatments or take Epsom salt baths

·        Use physiotherapy to strengthen muscles

Until next time, keep moving!

Lori

Dress for Success!

Well, April has flown by and we’ll soon be enjoying a new season of fruits and veggies as spring produce comes to market … we can’t wait for these fresh and lively tastes!  We also can’t wait for our fifth annual Splash Path on Saturday, May 19.  Sign up today at splashpath.racewire.com. 

This year’s Splash Path is raising funds for a new program we are planning, the Pathfinder Produce Mobile Market.  This project includes outfitting a refrigerated mobile unit, so that one day, we can establish a regular route of Produce market stops in our local towns.  Our goal is to get more great fruits and veggies to our area customers, and to create meaningful pre-vocational opportunities for our Pathfinder Village Adult Day Service members.  We’ll share more on this exciting project in the future. 

Our online markets for Morris and Edmeston are currently open through Wednesday, the 25^th, at noon.  We also hope you’ll come to the next delicious Pathfinder Produce market, which will be on Thursday, April 26 from 1 to 5 p.m. at our Edmeston location at Pathfinder Village Commons. 

Below, my colleague Sally Trosset shares some great tips for all of us who are starting to train.  Although the weather is improving, it’s still important to “dress for success” when you start your road work!

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After a long month of thinking the sun was never going to shine or the snow flurries were never going to stop, it happened!  The sun came out in full force on Sunday, Earth Day.  The temperatures were in the 6o's.  My 17 year-old daughter joyfully announced, "I love the sun!  I love warm weather!"  And how true that is, what a game changer! What a difference a sunny day makes after a long winter. 

Social media had been funny leading up to this day.  I read a post last week saying, "It's not the 18th of April, it's the 105th day of January!"  Another said, "Hey, snow before Christmas, how nice!" And finally (and not as funny) a friend posted an article entitled, “1816: The Year without a Summer,” published originally by USA Today in 2016.  What?! This one actually caught my attention.  Did this actually happen?  A year without a summer?   I couldn’t even imagine.  Like squirrels hoarding their acorns to have food through winter, many of us in our area breath in and store thoughts of warm summer weather to get through our long winters.  Interestingly enough, this did happen and the story is worth the read if you can get through the first sentence, "Heavy snow fell in northern New England on June 7-8, with 18- to 20-inch high drifts. In Philadelphia, the ice was so bad every green herb was killed and vegetables of every description very much injured."    

The article goes on stating there was snow in June, freezing temperatures in July and a killer frost in August affecting millions of people in parts of North America and Europe.  It led to failed crops, famine conditions and disease outbreaks due to the climate change.  There was a widespread migration of people looking for a better home, even religious revivals -- anything to help people make sense of what was happening.  The gloomy weather even hit the literary world; this frigid summer inspired the plot of Mary Shelly's horror novel, Frankenstein.  Who knew? 

I only skimmed the rest of the article (the sun was out, I couldn't let this article ruin my great weather-related mood!) to discover that the cause of the earth's chill at that time was due to the biggest volcanic eruption in human history on the Island of Sumbawa, now known as Indonesia.  It was said to be 100 times more powerful than the 1980 Mt. St. Helen's blast (ranked 7 on the 8 level volcanic index).  For some reason I took comfort knowing it was because of an earthquake that this happened, thinking it was less likely to happen again.  With the fact that we've had a solid 200-year run where it hasn't happened again, leads me to go with those odds that it will never happen again!

Speaking of a "solid run," and back to the real point of my topic -- the weather is turning; the sun is beginning to shine, and best of all?  The Pathfinder Village 5th Anniversary Splash Path is just four weeks away.  It is so close, but there’s still plenty of time to get outside, get active, prepare and participate in this great event.  The die-hard Dash to Splash teams have been out faithfully every Monday afternoon in April training (in the cold and snow) and so can you! 

While the sun is starting to shine, it's important to remember that during the early mornings and evenings, it will still be chilly.  It is important to be aware of the cold if you switch your training to outside (no more "dreadmill" for the inside runners at the gym or at home!).  According to a 5k training article, two very important and easy things to keep in mind are hydration and sweating while training in chilly weather.  

Chilly weather can depress feelings of thirst, so even though you may not crave a big swig of water every 20 minutes like you do when it's 85 degrees out, your body still needs it. So drink up! Even if it’s cold!

Just like thirst, sweat happens too! Just because it's cold outside doesn't mean you stop sweating. Exercise = heat production = perspiration. This is where attire becomes important: If clothing becomes wet or dampened it loses its insulation properties. Through running, walking or just general outdoor activity in the cold, your body will start to sweat and you may not feel it, so proper layering is important.  When you head out to train in the late afternoon or early morning, make sure you have layers that can easily be peeled off and tied around your waist.  Also, important?  A hat and gloves!  We lose so much warmth through our head and hands being uncovered in chilly weather.  This handy chart will help determine what to wear at certain temperatures.  

What better way to get motivated for real spring and summer weather than an event like Splash Path.  For more details about this awesome event visit, the Pathfinder Village website.  Hope to see you on race day! 

Happy trails!

Sally (and Lori)

Savor the Flavors with your Little Ones

Greetings!  We hope everyone will come out to our next tempting Pathfinder Produce market this Thursday, April 19, at the Pathfinder Village Commons, from 1 to 5 p.m.  With great selections, great tastes, and the convenience of a hometown market, we’re ROOTED IN COMMUNITY!

Just a reminder, our online ordering system is up and running each week, offering a convenient service for our Pathfinder Produce patrons.  The online ordering, which is fulfilled by members of our Adult Day Services, is open the Friday through Wednesday (noon) before the market on Thursday.  We have two order drop-off locations, at Pathfinder Village Commons in Edmeston (1-5 p.m.), and at the UMC in Morris (3-6 p.m.). Go to pathfindervillage.org/our-village/pathfinder-produce to try our online ordering.

We’re just one month away from our fifth annual Splash Path, and are planning a fun and colorful day here at the Village on Saturday, May 19.  Our signature paint run/walk is raising funds for a new Mobile Market for Pathfinder Produce; this initiative will help our market extend its reach into the communities we serve.  It’s really easy to sign up for Splash Path … just go to splashpath.racewire.com to register online.  More information on this vibrant and fun family event is at our website at pathfindervillage.org/get-involved/splash-path or at the Pathfinder Village Facebook page. 

Speaking of extending our reach to support people in eating healthier foods … in this week’s blog, my colleague Martha Spiegel considers ways to encourage little people to eat a wider variety of fresh and healthy foods so they have a great start in life. 

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I saw a story on the news last night about why many children are reluctant to eat green vegetables. Apparently, there is a lack of single-ingredient baby foods on the market and hardly any that contain green vegetables.  According to an article in Science Daily, out of 548 infant and toddler foods on the market, only 52 are single-vegetable, and none of them were dark green vegetables or beans/peas. In multiple-ingredient baby foods containing vegetables, most listed fruit as the first ingredient, followed by those which listed carrots or sweet potatoes first. Only 1.1 percent had dark green vegetables listed as the first and main ingredient.

I had noticed a trend toward mixing fruit with vegetables in my grandchildren’s baby food, but I didn’t realize how lacking single-ingredient foods were. When my own children were babies, nearly all of the baby food was single-ingredient until they started on “toddler foods” (typically mixed vegetables and sometimes meat in small, soft chunks). Peas and green beans were widely available.

I surmise that the intention in mixing fruits and vegetables is to get the little ones to eat foods with the nutrients of veggies masked with the taste of fruit. According to the Science Daily article, infants are predisposed to prefer sweetness, and so must learn through repeated experiences to accept dark green vegetables, which can be less-sweet. So if the veggies taste like fruit, the baby will be more inclined to eat it. The problem with this is that it can hinder the transition to table food, resulting in fussy eaters.

So what can be done? One obvious solution is to make your own baby food. Vegetables can be steamed until soft, and then run through a blender or a food mill and strained until it is smooth (and thin) enough. Wholesome Baby Food and Web MD provide tips for making baby food. Then the homemade items can be used in place of or in addition to commercial baby foods. Some vegetables don’t puree well enough for infants just starting on baby food (such as broccoli or spinach), but these can be introduced later when the little one is ready for more texture. Check out the selections at Pathfinder Produce, and give them a try!

Another thing to remember is that babies often reject new tastes at first. Try feeding the same vegetable for 3-4 days in a row; if the baby still spits out more than he or she swallows, wait a few months and try it again. It might become more acceptable once a greater variety of flavors have been experienced.  Feeding babies a wide variety of tastes, including dark green vegetables, could make transitioning to table food smoother for both parent and child.

Until next time, savor the flavors with your little ones,

Martha (and Lori)

Be the Change ...

Hello friends!  We invite everyone down to our next delicious Pathfinder Produce market, which will be on Thursday, April 12 from 1 to 5 p.m. at our Edmeston location at Pathfinder Village Commons.  Come on down for all the great fresh fruits and veggies we have on sale … our friendly staff will be looking for you!

We are also pleased with the reception to our Pathfinder Produce ordering page: http://pathfindervillage.org/our-village/pathfinder-produce. The market order site opens each Friday, usually by mid-morning, and you can order for delivery at either the Edmeston or Morris locations.  The ordering is open through the following Wednesday at noon; patrons then pick-up their pre-selected purchases at Thursday market (Edmeston, 1-5 p.m.; Morris UMC,
3-6 p.m.).  Talk about convenience!

This past week, our “pop-up” market at the Living Healthier Expo at the Foothills Performing Arts Center was very well received and allowed Pathfinder Village to share how our fresh fruit and veggie market is making a difference in area communities.  We met many new folks who really enjoyed our FRESH display and who asked lots of great questions about all our high-quality services for people who have Down syndrome and other developmental disabilities. 

One thing that has been so successful about Pathfinder Produce is that it puts people with different abilities front-and-center as they support positive change and contribute to others.  In this case, our Adult Day Service members really shine in their roles in our market operations each week.  Plus, they really enjoy the social aspects of the shopping experience, serving friends and neighbors as they select their purchases, weigh fresh items, and ring up and bag items. 

Pathfinder Produce and our other Village programs accentuate the positive, and tie into the diverse strengths of our community members.  We love it when residents and students serve as role models outside of the Pathfinder community too.  We learned that during a recent visit with his family, Pathfinder's Casey B., his older brother Craig, and his mom, Kathy, participated in a 5k race in Charlotte NC, called 3-2-1 Dash for Down Syndrome.

Casey and Kathy completed their 5k walks in 1:03. Brother Craig, who participates in many 5k events, completed his run in 25 minutes!  Pathfinder Village sends its congratulations out to their Carolina Nor’Easter Team.  We’re proud of Casey’s advocacy, and we’re also looking forward to his participation in our fifth annual SPLASH PATH on May 19.  Splash Path is an inclusive event and is one way that we can all make a difference, no matter our athletic ability, fitness level, or age.

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This week, my colleague Jared O., has hit upon a new Eating Well recipe (below) to share with our Pathfinder Produce friends.  Jared, a recent graduate of Otsego Academy, our post-secondary education program, enjoys shopping and preparing foods as part of his independent lifestyle.

This dish, Loaded Mediterranean Chicken-Quinoa Salad, sounds like a winner!  Jared selected this because it is gluten-free, and combines two foods he really enjoys, avocados and feta cheese. 

“Yes I’ve had quinoa before; I enjoyed it and it is gluten-free,” said Jared.  “In the recipe, I would use carrots and beets as my root vegetables.” 

Over the past few years, there has been renewed interest in quinoa and other heritage grains.  As people are looking to discover new tastes, they’ve also become aware of how entrenched corn and wheat mono-cultures have become in farming and food production today.  Environmental experts, as well as nutritionists, are voicing concerns over how one-crop systems can take their toll on the land and our health.

Heritage grains are being re-examined too, as more people are being diagnosed with celiac disease, an autoimmune response to gluten, a protein found in wheat, rye, and barley.  Typically people with celiac disease look to staples like rice, corn, and oats to round-out their diets, but the greater availability of ancient grains is also offering some delicious opportunities for those with gluten sensitivities.

If anyone tries this recipe, please send us a message and let us know how you enjoyed it!

Loaded Mediterranean Chicken-Quinoa Salad

· ¾ cup shredded cooked chicken breast

· ½ cup cooked quinoa

· 1 cup roasted root vegetables

· 1-2 tablespoons vinaigrette

· ¼ avocado, sliced

· 1 tablespoon crumbled feta cheese

· 1 tablespoon sunflower seeds

Until next time, eat well and be well,

Jared (and Lori)

Starting up in Spring!

Welcome to April, Autism Awareness Month!  We invite everyone to join with the greater disabilities community in working for understanding and acceptance of people who live with autism.  According to Researcher George T. Capone, MD, of the Kennedy-Krieger Institute, who has previously presented at Pathfinder Village, current estimates place between 1 to 10% of people with Down syndrome as also having autism.

Looking ahead this week, our Pathfinder Produce team will be busy!  We’ll host our regular market this Thursday at the Village Commons in Edmeston, from 1 to 5 p.m. (Which includes pick-up stations for our new online ordering system – in Edmeston during the regular market hours, and at the UMC, Morris from 3 -6 p.m.).  Then, this Friday and Saturday, April 6 & 7, the team will be hosting a mobile market at the Living Healthy Expo at the Foothills Performing Art Center, Oneonta, from 10 a.m. to 4 p.m.  The event is hosted by the Otsego County Public Health Department and is sponsored by NYCM Insurance, Excellus BlueCross BlueShield, and the Leatherstocking Collaborative Health Partners.

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Its spring and many of us are getting the itch to tone up! It's a good time to plan for walking, running, and biking through the year. Many of us, no matter our age or fitness level, struggle with procrastination and sustainability when we start a fitness regimen. Sticking with a workout and eating plan is difficult, and it's so easy to get side-tracked.

This week, as an example of “sticking with it,” I want to give a shout out to the members
of our weekly ZUMBA crew, who meet up with licensed instructor Zoe Curtis each Wednesday night at the Pathfinder Gym at 7 p.m. for a workout. These folks find camaraderie and are inspired in these high-energy sessions, which are based in Latin dance rhythms and steady beats to get everyone moving. The sessions are very cost-friendly – $5 per class.  ZUMBA is inclusive and doesn't require any prior dance class experience, fitness level, or any finely honed skills. And Zoe always keeps it fun!

Another great opportunity is happening in the next few weeks -- our annual DASH to the SPLASH program will get underway here at Pathfinder on Monday, April 9, from 4:30 to 5:30 p.m. This free program offers structured training, group activities, and encouragement for those who want to sign up for our FIFTH ANNUAL Splash Path 5 K and Fun Walk, which is happening on Saturday, May 19. The Dash program meets on Mondays each week for six weeks; participants are encouraged to do their own routines on two other days of the week, typically on Wednesdays and Saturdays (or this can be varied if your schedule requires it). If you're interested in signing up, please send an email to Monica Clark at mclark@pathfindervillage.org.

By working out and getting support from other Dash coaches and participants, you can focus on gradually building your stamina and strength, and overcome those moments of procrastination and self-defeat. This will be the third year of the Dash program, and we're very encouraged by the community participation we've had each year.

Finally, I want to relate a Pathfinder Village success story: My good friend Linda has been focused on maintaining better health for over a year; she’s been mindful of her eating habits, paying attention to portion control, and makes healthy choices. She works out each week with Monica, our mutual friend, and they help each other stay on-track in their training.

The other weekend, Linda and I were at a gathering, and one of my big downfalls --pizza--was being served. Linda was great in her resolve; she explained to me that she had a limit of one slice of pizza (it was a lunch gathering), and she asked for water instead of drinking soda. She also said she would be taking advantage of the nice weather to go for a walk later in the day.

Her healthy habits have made a noticeable difference in her life. “I feel fine, and I’m happy on how I look,” said Linda with confidence. “When I eat, I stick to my plan … sometimes it can be tricky, but I know what I’m doing.

Until next time, eat well, get active, and we'll see you soon at Pathfinder Produce!

Lori