February 2018
Senior Support Program of the Tri-Valley 
Finding Wellness Newsletter
"Educate Yourself to Advocate for Yourself"
5353 Sunol Boulevard, Pleasanton, CA 94566                  Main: 925-931-5379      Fax: 925-931-3499

Happy Valentine's Day to our Fabulous 
Finding Wellness Friends!!  

The Finding Wellness Team
Amy, Nancy, Cheryl and Katie
Senior Support Program of the Tri-Valley

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Finding Wellness Classes    

Join us for free, fun, interactive, and educational classes that meet weekly.  

To attend a Finding Wellness class series or to learn more, 
give us a call at  925-931-5393 or visit our calendar online at 


St. Charles Borromeo Catholic Church
1315 Lomitas Ave, Livermore
TUESDAYS from 1:00 pm - 2:30 pm 
F ebruary 13th, 20th, 27th

Wicklow Square Senior Apartments
7606 Amador Valley Blvd, Dublin
THURSDAYS from 10:00 am - 11:15 am 
February 1st, 8th, 15th



Kenneth Aitken Senior Community Center
17800 Redwood Rd., Castro Valley
WEDNESDAYS from 2:00 pm - 3:00 pm
February 7th, 14th, 21st, 28th

Dublin Senior Center
7600 Amador Valley Blvd., Dublin
THURSDAYS from 1:30 pm - 2:30 pm
February 22nd, March 1st, 8th, 22nd (no class March 15th)

Acacia Creek
34400 Mission Blvd,  Fremont
MONDAYS from 1:30 pm to 2:30 pm
 February 5th, 12th 
Food for Thought from Katie

Give yourself the gift of heart health this Valentine's Day! February marks American Heart Month. It is a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of heart health.
It is known that being overweight and sedentary contributes to heart disease. Research has also shown that drinking sugar-sweetened beverages can raise blood pressure. A high-sugar diet may also stimulate the liver to dump more harmful fats into the bloodstream. Both factors are known to boost heart disease risk.  Beyond these real risks, sugar delivers "empty calories" - calories unaccompanied by fiber, vitamins, minerals, and other nutrients. Too much added sugar can crowd healthier foods from a person's diet.
Make a small change this year and try these black bean brownies instead of candy and cheesecake. Share with someone you love!
Weight Watchers Black Bean Brownies

Makes 30 brownies at 1.5 WW points each.
  1. Heat oven to 350 degrees F; coat a 9 x 13-inch pan with nonstick spray.
  2. Blend beans and 2 egg whites (or 1/3 of the egg substitute) in food processor or blender until smooth. Set aside.
  3. Place chocolate and lite butter in small microwave safe bowl. Microwave for 60-90 seconds. Stir every 30 seconds until smooth. Set aside.
  4. Combine bean puree, sugar, flour, coffee powder and remaining egg whites or egg substitute in a mixing bowl. Beat until well combined. Blend in melted chocolate, pour mix into pan, sprinkle with walnuts. Bake 30-35 minutes.
Nutrition Analysis: 80 Calories, 1 g Fat, .5 g Saturated Fat, 14 mg Sodium, 17 g Carbohydrates, 1 g Fiber, 13 g Sugars, 2 g Protein

Katie is Senior Support's Healthy Lifestyles Program Nutrition Educator

Alcohol and Heart Health

The effect of alcohol on your heart is complex. For some people, even moderate alcohol use carries major risks. Research is ongoing to clarify the relationship of alcohol and heart disease.
You may have heard that moderate alcohol consumption (red wine or beer) may offer some people protection against heart disease. However, until more is known about the pros and cons of alcohol consumption, the American Heart Association cautions people NOT to start drinking alcohol for better heart health.
You should talk to your doctor about the benefits and risks of drinking alcohol.  To read the full article, click below:

1. "Wearing your heart on your sleeve" is more than just a phrase.  In the Middle Ages, young men and women drew names to see who their Valentine would be. They would wear the name pinned to their sleeve for one week so that everyone would know their supposed true feelings.


2. The chocolate box has been around for more than 140 years!  The first Valentine's Day box of chocolates was introduced by Richard Cadbury in 1868.


3. True love is apparently not that hard to find.  Over two million marriages take place in the United States every year. That means there are more than 6,000 a day!


4. Wearing a wedding ring on the fourth finger of the left hand dates back to ancient Egypt, where it was believed that the vein of love ran from this finger directly to the heart.


5. 15% of U.S. women send themselves flowers on Valentine's Day.


6. About 1 billion Valentine's Day cards are exchanged each year. That's the largest seasonal card-sending occasion of the year, next to Christmas.


7. About 3% of pet owners will give Valentine's Day gifts to their pets.

Seems like we have a heart theme in this newsletter...so why not provide some useful tips to keep your heart strong and healthy!
So, you know that exercise and a good diet can keep your heart healthy. But what else can you do to keep your ticker going strong? Here are five key things you need to do every day to help your heart work most efficiently. Incorporate these habits into your lifestyle and your heart health will be the best it can be for you.

1. Eat healthy fats, NOT trans fats
We need fats in our diet, including saturated and polyunsaturated and unsaturated fats. One fat we don't need is  trans fat, which is known to increase your risk of developing heart disease or having a stroke over a lifetime. This is because trans fat clogs your arteries by raising your bad  cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). By cutting them from your diet, you improve the blood flow throughout your body. So, what are trans fats? They are industry-produced fats often used in packaged baked goods, snack foods, margarines and fried fast foods to add flavor and texture.
Tip: Read the labels on all foods. Trans fat appears on the ingredients list as partially hydrogenated oils. Look for 0 percent trans fat. Make it a point to avoid eating foods with trans fat.

2. Practice good dental hygiene, especially flossing your teeth daily
Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease. Studies continue on this issue, but many have shown that bacteria in the mouth involved in the development of  gum disease can move into the bloodstream and cause an elevation in C-reactive protein, a marker for inflammation in the blood vessels. These changes may in turn, increase your risk of heart disease and stroke.
Tip: Floss and brush your teeth daily to ward off gum disease. It's more than cavities you may have to deal with if you are fighting gum disease.

3. Get enough sleep
Sleep is an essential part of keeping your heart healthy. If you don't sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. One study looking at 3,000 adults over the age of 45 found that those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night. Researchers believe sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.
Tip: Make sleep a priority. Get 7 to 8 hours of sleep most nights. If you have sleep apnea, you should be treated as this condition is linked to heart disease and arrhythmias.

4. Don't sit for too long at one time
In recent years,  research has suggested that staying seated for long periods of time is  bad for your health no matter how much exercise you do. This is bad news for the many people who sit at sedentary jobs all day. When looking at the combined results of several observational studies that included nearly 800,000 people, researchers found that in those who sat the most, there was an associated 147 percent increase in cardiovascular events and a 90 percent increase in death caused by these events. In addition, sitting for long periods of time (especially when traveling) increases your risk of  deep vein thrombosis (a blood clot).
Tip: Exerts say it's important to move throughout the day. Park farther away from the office, take a few shorter walks throughout the day and/or use a standing work station so you can move up and down. And remember to exercise on most days.

5. Avoid secondhand smoke like the plague
Studies show that the risk of developing heart disease is about 25 to 30 percent higher for people who are exposed to secondhand smoke at home or work. According to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature heart disease deaths and 7,300 lung cancer deaths each year. And nonsmokers who have high blood pressure or high blood cholesterol have an even greater risk of developing heart disease when they're exposed to secondhand smoke. This is because the chemicals emitted from cigarette smoke promote the development of plaque buildup in the arteries.
Tip: Be firm with smokers that you do not want to be around environmental smoke-and keep children away from secondhand smoke.

Courtesy of the Cleveland Clinic. 
To read more, click  HERE.

Thank you for being a participant in our Finding Wellness Program! 
The Finding Wellness Team

Finding Wellness | SSPTV | 925-931-5393 | Contact Us | www.ssptv.org

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