March 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

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

Check out our
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 


Ashland Community Center
1530 167th, San Leandro
TUESDAYS from 10:00 am - 11:30 am 
March 6th, 13th, 20th, 27th
April 3rd, 10th, 17th

Avelina Apartments
221 Bryant Terrace, Fremont
WEDNESDAYS from 10:00 am - 11:15 am 
March 7th, 14th, 21st, 28th
April 11th, 18th



Dublin Senior Center
7600 Amador Valley Blvd., Dublin
THURSDAYS from 1:30 pm - 2:30 pm
Remaining Classes: March 8th, 22nd

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Food for Thought...from Katie!

The Healthiest Foods to Eat with a Drink

Have you heard you should eat a big meal before you have a drink? Or that you should eat greasy foods to "soak up" the alcohol? It's partially true.

It is recommended that adults drink no more than 1-2 alcoholic beverages per day, or not at all. If you do partake in the occasional libation, some foods are better than others at defending the body against the negative effects of alcohol.

Drinking on an empty stomach makes you feel "tipsy" very fast. This can lead to falls and impaired decision making. It can also trigger acid reflux, especially if you have GERD (gastroesophageal reflux disease). Having a drink during or after a meal will slow or reduce these effects. So, some food is better than none. However, greasy, fatty foods do not pair well. 

If you load up on salty, processed foods like cheeseburgers and fries before indulging in adult beverages, you will be full, but you'll also be bloated, dehydrated and full of extra calories and sodium. It is better to eat a balanced, healthful meal that includes the following:

Protein and Healthy Fats: Beans, lean meats, fish, and nuts are high in protein and anti-inflammatory fats that slow the onset of the effects of alcohol as they digest

Fruits and Vegetables: Provide fiber to slow stomach emptying, antioxidants for overall health and lots of water for hydration

Water: When you drink alcohol, you lose more water than you take in. Drink water before and during cocktail hour.

Crispy Farro and Shrimp Stir-Fry

  • 1 cup uncooked farro 
  • 3 tablespoons water 
  • 3 tablespoons low-sodium soy sauce 
  • 2 tablespoons honey 
  • 2 tablespoons unseasoned rice vinegar 
  • 1 teaspoon cornstarch 
  • 1 teaspoon minced garlic 
  • 2 tablespoons grapeseed oil 
  • 3 cups broccoli florets
  • 1 cup sliced orange bell pepper 
  • 1/2 cup sliced red onion
  • 12 ounces peeled and deveined medium-size raw shrimp 
  • 1/2 cup sliced scallions
  1. Prepare farro according to package directions. Spread out on a baking sheet; let stand until cool.
  2. Meanwhile, whisk together water, soy sauce, honey, vinegar, cornstarch, and garlic in a small bowl.
  3. Heat 4 teaspoons of the oil in a large skillet on high. Add cooked farro; cook, stirring often, until crispy, about 8 minutes. Transfer to a bowl. 
  4. Add broccoli and remaining 2 teaspoons oil to skillet; cook, stirring often, for 2 minutes. Add bell pepper and onion; cook, stirring often, for 4 minutes. Add shrimp and cook until just pink, about 2 minutes. 
  5. Add soy sauce mixture; cook, stirring often, until thickened, about 2 minutes. Return farro to skillet and toss together. Sprinkle with scallions.

Katie is Senior Support's Healthy Lifestyles Program Nutrition Educator
March is National Nutrition Month

The Academy of Nutrition and Dietetics has declared that March is National Nutrition Month. The theme this year is "Go Further with Food." Eating the right foods is the key to sustaining our energy levels throughout the day. The following foods deliver time released energy along with essential vitamins and minerals that help convert food into fuel. High quality protein sources are included as well as they are main ingredients for strong muscles.
  1. Oats: A terrific source of low glycemic carbohydrates that are slowly released into the blood stream to keep you charged up all morning. They also are loaded with B vitamins to help convert carbs into energy.
  2. Spinach: Loaded with iron, magnesium and potassium. Iron helps carry oxygen around the body for energy production. Magnesium is needed in over 400 reactions that produce energy, and potassium is essential for nerve and muscle function.
  3. Sweet potatoes: This complex carbohydrate is loaded with iron, magnesium and Vitamin C. Aside from being a powerful antioxidant, Vitamin C helps transport fats into cells for energy production.
  4. Pumpkin Seeds: An excellent source of protein, healthy fats and minerals including manganese, magnesium, phosphorus and zinc. Zinc is critical to the production of hormones that affect energy levels and mood.
  5. Fruit: Provides natural sugars which are quickly absorbed into the blood stream for an instant surge of energy (but without the 'sugar crash' you get from refined sugars). Also, it's high in fiber, vitamins and antioxidant.
  6. Yogurt: Contains live bacteria with health benefits including regulating the immune system, improving digestion and possibly improving mood according to new research.
  7. Eggs: Provides protein, B vitamins, and Vitamin D. They also provide choline, the building block for the neurotransmitter acetylcholine, important in muscle metabolism.
  8. Nuts: Energy dense with healthy fats, proteins, vitamins and minerals.
  9. Chicken: Loaded with protein, B Vitamins, magnesium and zinc. All the essential ingredients for building strong muscles and healthy skin.
  10. Water: Good hydration is key to feeling physical and mental energy. Even mild dehydration of 1-2% can affect mood, energy levels, and ability to concentrate. Shoot for 8, 8 ounce glasses per day to keep your energy levels up.

These are just random fact that may give you a chuckle during your day, and burn some calories too!! (see #1).  

1. 15 minutes of laughter a day will burn 10 to 40 calories, depending on a person's weight and the intensity of the laughter. That's enough to lose between 1 and 4 lbs a year.

2. Children laugh about 400 times a day, while adults laugh on average only 15 times a day.

3. Try humming while holding your nose closed...can't be done!

4. You can't breathe through your nose with your tongue out.

5.  You may be getting some interesting looks right now if you attempted both #3 and #4 in public! 

Opioids After Surgery Left Her Addicted.  Is That A Medical Error?

After a 9 hour back surgery, Katie Herzog was prescribed the painkiller Dilaudid.  After taking this drug for two weeks, she questioned her doctors on how to taper off of it but never got a clear answer.  Her strategy to wean herself backfired when she experienced serious withdrawal symptoms which doctor's misdiagnosed as a virus. 

Many doctor's are prescribing pain medication without realizing how quickly addiction can set it.  The suggestion by some is for hospitals to better monitor post-operative pain.  But it never hurts to always question your physician and be VERY PERSISTENT if you are ever unsure about any medications you are prescribed.  

T o read the complete article, click   HERE.

Source: Kaiser Health News, Dec. 11, 2017

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

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