Guest Post: Health and Wellness Quarterly

Guest blogger Marybeth Highton shares her health and wellness newsletter.

Cross Train Your Brain for 2015

By Scott W. Sautter, Ph.D.

Reducing stress is on most people’s list of New Year’s Resolutions. There are many ways to accomplish it, and one of the best is through physical exercise, which protects the brain from mood disorders by reducing anxiety and lowering the risk for depression. 

Researchers in Sweden found that exercise training induces changes in skeletal muscle that can purge the blood of substances that accumulate during stress and is harmful to the brain. Skeletal muscle appears to have a detoxification affect that when activated can protect the brain from insults and related mental illness. Exercise helps to control blood pressure, obesity, blood sugar and cholesterol levels, all of which are risk factors for neurocognitive disorders such as Alzheimer’s disease.

Dr. Jamie Peters, a sports medicine specialist caring for older adults, advocates cross-training to spread the stress of exercise among different muscles. A recent article in the Wall Street Journal suggested that exercise may be considered a new vital sign, where physicians check their patient’s fitness levels and prescribe specifically tailored workout regimens. As an example, anxiety and depression can be treated with five minute sessions of aerobic exercise and building to 20-60 minutes four days a week with an emphasis on stretching such as yoga. Movement helps individuals with Parkinson’s disease by slowing down the progression of the illness, and it enhances the production of serotonin, which we know reduces depression. 

A fascinating study on the effect of exercise on the brains of older adults who exercise revealed increased volume in the corpus callosum and prefrontal cortex, compared to a stretching group and a waiting group. This indicated that aerobic exercise can be age defying by enhancing information processing speed and the ability to think flexibly. The key to brain growth is neuroplasticity, and there is ample research indicating that adults who are physically fit can better process information and improve their memory skills. There is further overwhelming evidence that exercise enriches cognitive functioning, self-esteem, and sleep quality. Exercise is also linked to changes in neurotransmitter systems, it facilitates molecular markers of neuroplasticity and promotes neurogenesis in both healthy and injured brains.

Do yourself a favor in 2015 and put into practice a moderate exercise program, at least three days a week for seniors.  You may also wish to purchase Drs. Weil and Small’s evidence-based The Healthy Brain Kit, which promotes a heart healthy diet, moderate exercise, stress reduction strategies, quality sleep hygiene and tips to improve attention and memory. Through the Table Tennis Charity Foundation, I encourage individuals of all ages to Cross Train Your Brain: Play Ping-Pong to bring awareness about scientifically valid brain training programs and neuroplasticity. Introducing that game at Westminster-Canterbury on Chesapeake Bay retirement community is already showing positive results.

Neuroscience has demonstrated that aerobic exercise improves brain function through a safe and fun activity. So if your goal is less stress and better brain function, let’s get moving right now! 

Dr. Sautter is a Board Certified Neuropsychologist at Hampton Roads Neuropsychology in Virginia Beach, is the Chair of the Table Tennis Charity Foundation and the Brain Fitness Director at Westminster-Canterbury on Chesapeake Bay.  He can be reached at DrSautter@TheMemoryClinic.com.

10 Ways Westminster-Canterbury Celebrates The Holiday Season

It’s our favorite time of the year, a time to enjoy family, friends and food. At Westminster-Canterbury, we experience all the holidays have to offer. Here is a list of our favorite community traditions and events going on this year. 

1. The Grand Illumination- At the start of the holiday season, we celebrate with a grand illumination to light up our campus. It’s a fun way to kick off the holidays each December.
2. The “Bell Tree”- Each year, our tree is filled with names of children of all ages written on bell ornaments. Employees take bells from the tree, and adopt and shop for children on the list. The gifts are then wrapped and returned in time to be given to the children at Christmas. This year, Westminster-Canterbury will deliver gifts to nearly 60 children, making 2014 our biggest year ever.
3. Crazy Sweater Day- Whether it lights up, sparkles or features your favorite holiday character, anything goes on Crazy Sweater Day! Here are some of our favorites from this year’s event. 
   
4. The Employee Christmas Fund- At Christmas time, residents raise money and donate to the employees to say "thank you" for all of their service throughout the year. Since employees in departments such as house keeping, dining, and other customer service jobs can’t accept tips, it’s one way the residents say thanks for their hard work all year.
5. Organ Dedication- Earlier this month, we celebrated the dedication of a new organ for the chapel on campus donated by resident Greta Conger. We look forward to hearing our favorite Christmas songs played on the new organ.
6. Gift-wrapping outside the Country Store- Let’s face it, sometimes you just run out of time to wrap all those gifts. Westminster-Canterbury offers free gift-wrapping on select days leading up to Christmas, making the holidays a little less stressful.
7. Holiday cards- Friends of Westminster-Canterbury support our Foundation with the purchase of their holiday cards from www.cardsforcauses.com. 20% of the order will go directly to our Foundation. It’s a great way to give back with the cards you already buy.
   
8. Lighting of the Menorah- Though we’re a Christian community, we enjoy hosting and participating in the holiday traditions of our residents from all faith backgrounds. We light the Menorah every year at the start of Hanukah.
9. Dining Services Christmas Display- Our creative culinary team spends months planning and testing the design for their annual Christmas display outside the dining room. In this year’s creation is made with 15 pounds of gingerbread dough, 150 pounds of candy and LOTS of cream puffs. Delicious and festive!
10. New Year’s Party- New Year’s at Westminster-Canterbury is always fun. This year’s party features the Royal Atlantic Band. 
    

WC People: Competing on Land and Sea

If you’ve ever felt it was hard to pick up a new competitive activity, these Westminster-Canterbury residents are proving it’s never too late. They’re taking personal fitness to the next level and racing to victory on land and sea.

Race walker Ellen Stott believes in the physical and mental benefits of her sport. She participates in at least three races per year, from 5k’s to half marathons and walks on her own to stay in shape just to be outdoors. “Exercise just makes you happy. I stay motivated by setting measurable and attainable goals for each race.”  

Her first competition in 2014 was the “Virginia is For Lovers” race in Virginia Beach. She finished first in her age group.

“At the Virginia Senior Games in May I learned how to race walk just a few minutes before the race and immediately loved it,” she recalls. “Racing gets me excited and keeps me moving.”

Most recently, Ellen competed in the Wicked 10k in Virginia Beach, placing second in her age group, and she’s looking forward to her 2015 season. 

 Joan Averette and Al Newbury compete in the water, swimming on the Virginia Masters Swim Team. They train at Great Neck Recreation Center, participate in meets across the state and have qualified for the National Senior Games alongside some of the best adult swimmers in the world.

“I’ve always been involved in sports in some way and began swimming when I was 10 years old,” says Joan. “The team gives me an outlet to continue doing what I love and stay in shape.”

Al Newbury took up swimming later in life to rehab after a hip replacement. It turned into a passion, and today Al is striving to break into the top 10 nationally in his new 80-84 year old age group in the 200-meter backstroke. He is currently ranked ninth nationally in the 75-79 year-old age group. “After two hip replacements, I couldn’t play the contact sports I enjoyed in high school and college, but when I get in the water the pain goes away and I can move effortlessly.”

Al and Joan describe swimming as a “lifetime sport.” “It’s not about age,” says Joan. “It’s about your mentality and how your body and mind feel staying involved, active and enjoying sport and competition.”

Most recently Al and Joan competed in the Virginia Masters Swim Team (VMST) Fall Meet in Virginia Beach. Joan won her age group for the 50-meter freestyle and 50 meter breaststroke, and Al took home gold for the 200-meter backstroke.

Next time a new class at the gym or sport feels intimidating, consider the accomplishments and mindsets of these outstanding Westminster-Canterbury athletes. 

October is National Seafood Month

October is National Seafood Month, and at Westminster-Canterbury on Chesapeake Bay residents are enjoying healthy, local specialties of the sea prepared by Chef Peter Tseng and his culinary team.

According to Chef Peter, seafood is low-calorie and packed with protein, is easier to digest than poultry or red meat and contains omega-3 fatty acids which have been proven to reduce risk of heart disease.  One of the favorites on the new Thirty-One Hundred menu this month is the Seared Sea Scallops or “Sea Biscuits” as they’re referred to on the menu. The scallops are served with a lime and pancetta pan-sauce and tossed in cider vinaigrette.  If you’re a residents or FRP member, you can make reservations and sample the dish at WC. If not, follow you can still try them at home.  “Make sure that the scallops are dried well on the surface before cooking,” says the Chef. “For intermediate cooks, use nonstick or Teflon pans to keep the scallops from sticking and burning.” 

Seared Sea Scallops with Pancetta Lime Buerre Blanc

Yield: 2 portions

Ingredients                                                                                 

12 Sea Scallops- 6 each

Pancetta (roughly chopped)- 2 ounces

Lime Juice (fresh squeezed)- 2 limes

Chablis- ¼ Cup

Fresh Garlic (minced)- 1 Tsp

Kosher Salt- 1 Pinch

Pink Peppercorns (toasted & ground)-  ½ Pinch

Whole Butter (unsalted & cubed 1/4”)- 2 ounces

Mesclun Greens- 2 ounces

Shaved Parmesan Reggiano-  1 ounce

Directions:

·       Using a food grade towel, pat the scallops dry and remove the abductor muscle. Leaving the scallops on a dry towel, refrigerate to allow the surface to continue to air dry.

·       Heat a nonstick pan until radiant heat can be felt ½ inch above surface. Once hot, add the pancetta and render fat until it is gently browned. Tilt the pan to the side and allow the oil to stay while removing the pancetta for later use.

·       Return the pan to a medium high heat. Season the scallops with salt and pepper and add them to the rendered fat in the pan. Once the scallops are in the pan do not move them for at least 45 seconds. Allow a generous searing heat to caramelize the surface of the scallop, then flip them over and sear again.

·       Once the scallops are seared perfectly, they should be about medium-done. Place them aside on a plate and leave them on their side, not sitting on the tops or bottom where they are seared.

·       Discard the oil from the pan. Return the pan once again to the heat source and add the garlic, Chablis and lime juice. Swirl the pan until the “fond” is released from the bottom of the pan and flavors the sauce.

·       Turn off the heat and add the pancetta and whole butter into the pan one cube at a time while stirring vigorously with a rubber or plastic heat resistant whisk. If the sauce is too bright, you may add heavy cream 1 Tsp at a time. Keep the sauce warm but not over direct heat and reserve for plating.

Ingredients                                                                   

Apple Cider- ¼ Cup

Apple Cider Vinegar-  ½ Cup

Canola Oil- 1 ½ Cup

Dijon Mustard- 1 Tbsp

Granulated Sugar- 2 Tbsp

Ground Cinnamon- 1 Pinch

Directions:

·       Place all ingredients except canola oil into a blender. Pulse until all items are homogenously incorporated.

·       Turn blender on low setting and slowly pour in the canola oil. Once all the oil has been added, turn the blender onto medium setting for 45 seconds or until the vinaigrette is completely incorporated and smooth. Be sure to let the granulated sugar dissolve and sugar crystals are no longer visible on the blender walls. Reserve for later use under refrigeration.

Plating Up

·       Toss the mesclun greens in 1 fluid ounce of cider vinaigrette prepared earlier. Place the greens in the center of the plate.

·       Place the seared scallops in the pan sauce prepared earlier rolling them around ensuring to coat evenly. Plate the scallops in a triangle formation around the greens and spoon the sauce over and around the scallops ensuring to spoon the pancetta too.

·       Lastly, top the greens with parmesan reggiano shavings and enjoy with a glass of Voigner.

Enjoy!