May 2022 – Steph Simply

Proffee or Protea: Beverage with a boost

May 26, 2022May 25, 2022 by stephsimply, posted in Recipes

“While eating an adequate amount of protein is not going to prevent age-associated loss of muscle altogether, not eating enough protein can be an exacerbating factor that causes older adults to lose muscle faster,” Wayne Campbell, a professor of nutrition science at Purdue University.

Recently, I listened to a podcast with a great deal of information about women’s health concerns after menopause. I was stunned to hear that after the onset of menopause, women can lose up to 20% of their bone density. Skeptic that I am, I decided to research this fact. Turns out, according to numerous bodies of research, including several articles cited on the National Library of Medicine, women lose up to 10% of their bone mass within the first five years after menopause. By age 60, according to a 2022 article by the Endocrine Society, most post-menopausal women have indeed experienced 20% bone loss, with one in two women suffering from at least one fracture in their later years of life. I. Was. Stunned.

While I’ve always known bone loss was a real thing, I did not realize the rapidity and significance of bone mass loss for post-menopausal women. Furthermore, I discovered that somewhere between the ages of 65-70, men experience bone loss at approximately the same rate as women, according to the National Institute on Aging. Therefore, both men and women should be concerned about bone loss, especially if wanting to reap the benefits of one’s senior years with a healthy, fully-functioning body.

That said, to those readers in their younger years, according to an article, updated in 2022 by Breastcancer.org, it’s never too early to take extra measures to prevent and/or slow the loss of bone mass, especially if you’re over the age of 30, when the natural loss of bone mass begins. Common preventative measures for ALL ages include, but are not limited to ensuring a daily intake of calcium through dark leafy greens; fortified milks, juices, and cereals; low-fat dairy products; and/or taking a calcium supplement. Additional bone maintenance measures include participating regularly in a variety of weight bearing exercises, such as running, walking, hiking, resistance training, weight lifting, and balance exercises; either quit smoking, or don’t start it; limit alcohol consumption to 1-2 drinks per day; and maintain a healthy body weight. Finally, another commonly overlooked item is ensuring consistent consumption of daily protein.

According to numerous recent articles, including 2019 pieces by the Mayo Clinic and Kaiser Health News, one of the biggest diet changes men and women over the age of 50 should make is increasing the intake of protein to support both muscle and bone health, especially since aging bodies process protein less efficiently. There are many valid reasons cited, but one of the most compelling reasons include reducing the likelihood of the loss of basic functioning, such as dressing self; walking up and down stairs; getting out of bed, bath, shower. Additionally, increased protein intake helps ward off chronic or acute illness. Furthermore, if experiencing a serious illness, surgery, or hospitalization, the added protein benefits the body’s ability to more efficiently metabolize protein, which significantly declines in times of stress, such as one experiences during serious health events. This is especially important in the case of hip or knee replacement, or other similar surgery, in which large muscles will be underused.

The recommended RDA intake for protein is .8 to 1 gram of protein for every 1 kilogram of body weight (1 kilogram = 2.2 pounds) for the average healthy adult. However, according to both the Mayo Clinic and KHN, adults over 50, should lean into slightly higher levels, 1-1.2 gram of proteins per 1 kilogram of body weight; however, those with chronic or acute illness or injury, should consider 1.2-1.5! Ideally, this total amount is consumed throughout the day, with a serving of 25-30 grams of protein at each meal. While supplements such as protein powders and/or ready-to-drink protein shakes are easy and convenient ways to increase protein to the diet, they should not be the end-all-be-all source of protein. Instead, focus on consuming a wide array of whole food sources of protein such as lean meats, eggs, soy, nuts/seeds, quinoa, dairy, and beans/lentils.

If you do choose to supplement with protein, as I am doing once per day, it is important to choose one that is low in sugar and other additives that can be harmful to the body such as heavy metals, thickeners, fillers, and extra ingredients with low nutritional value. Personally, I look for a protein supplement with as few ingredients as possible that I can read/recognize/know and 20-25 grams of high quality, plant-based protein. That said, protein supplementation is a highly personal choice, and I encourage you to take time to carefully read labels, research, and choose one wisely. It should be considered only one tool in the toolbox of healthy nutrition along with consuming a wide variety of whole foods with heavy emphasis on fresh vegetables and fruits.

Below I am sharing a recipe for my currently favorite way of consuming protein. It is super quick and easy. I mix it up in the morning, take it with me to work, and sip on it with my lunch. You may prefer it for or with breakfast, as an after work-out snack, or an afternoon pick-me-up. It can be made with regular or decaf coffee or tea. Personalize the ingredients, and make the recipe yours!

In the meantime, exercise regularly, eat whole foods–including lots of nutritious plants, maintain healthy sleep hygiene, and be mindful of your protein intake. Here’s to your health and the health of your bones! May you be strong and healthy for years to come!

Proffee (Protein coffee)

*Ingredients:

4-8 ounces of favorite cold brew coffee

**4-8 ounces favorite milk (plant or dairy)

**4-8 ounces ice and/or water

**1-2 scoops favorite protein powder (I like chocolate flavored for coffee.)

Optional add ins:

½ teaspoon vanilla extract or powder

¼ teaspoon cinnamon or other favorite spice

Favorite sweetener

Dash of salt

Protea (Protein tea)

*Ingredients:

4-8 ounces brewed tea that’s been cooled (black, green, matcha, etc. . .)

**4-8 ounces favorite milk (plant or dairy)

**4-8 ounces ice and/or water

**1-2 scoops favorite protein powder (I like the vanilla flavored for tea.)

Optional add-ins for chai tea flavor:

½ teaspoon vanilla extract or powder

½ teaspoon cinnamon

¼ teaspoon ginger

⅛ teaspoon allspice

Favorite sweetener such as honey, brown sugar, etc . . .)

Directions for both recipes:

Combine ingredients in a shaker cup or blender.

Shake or blend well.

Drink immediately, or make ahead of time and store in the refrigerator for up to 48-72 hours; however, the recipe will need to be shaken again before consuming.

Additional notes for both recipes:

*Feel free to adjust amounts/ingredients to personalize for your taste preferences and/or dietary needs.

**Milk, added water, and/or protein powder can be replaced with favorite ready-to-drink protein shake, such as OWN, CorePower, Boost, Evolve, etc. . . .

Cincinnati, Ohio–what a place to visit

May 19, 2022May 19, 2022 by stephsimply, posted in Travels

“Humidity notwithstanding, summer seems to bring out the best of Cincinnati.”–Bill Dedman

I love all three of the states that make up our Tri-state area: Ohio, Kentucky, and West Virginia. In fact, even though I was technically born and raised in Ohio, due to the fact that I live in its most southern section, I feel like a resident of all three states. I have family in all three states, I have worked as an educator in all three states, and my husband, John, and I absolutely love to travel, visit, and explore all three states.

Therefore, when the school for which John and I worked chose to resume the pre-pandemic tradition of the 8th grade trip–this year to Cincinnati–I was stoked. Ok, so maybe stoked isn’t the right word. After all, we would be two of the chaperones of 8th grade students, which meant little sleep and a steady stream of focused vigilance, but what a great place to take students! Professional demands notwithstanding, we would still get to see some sights and soak up the ambiance of this vibrant river city.

St. Joseph Catholic Middle School 8th grade students at The Great American Ball Park in Cincinnati, OH.

Ohio’s Queen City, Cincinnati, is known for many things, one of which is its professional baseball team, the Cincinnati Reds, and this was our first stop on our grand, post-pandemic adventure. I would later learn that the Reds were the first professional baseball team to play under electric lights, with President Franklin Roosevelt flipping on the switch in 1935. However, no special lighting was needed for a mid-day 12:35 first pitch start against the Milwaukee Brewers that our group attended. Little did we know we would also be witness to a piece of baseball history in the making.

According to AP news, Brewer’s Chris Yelich tied the record for completing his 3rd cycle, all of which have occurred against the Reds. This means Yelich hit a single, double, triple, and homerun all in the same game. Unfortunately for him, but fortunately for the Reds, his efforts were unable to help the Brewers as Cincinnati won 14-11. Nonetheless, it made for an exciting game for the students to attend.

St. Joseph Catholic Middle School 8th graders jumping for joy at the Cincinnati Museum Center

St. Joseph Catholic Middle School 8th graders at the former Union Terminal.

Another stop in our three day, two night adventure, was Cincinnati Museum Center, once known as the train station icon, Union Terminal. It is considered one of the last great American train stations to be built, and it is known for its art deco style, including the largest half-dome in the western hemisphere. With its so-called magical whispering fountains and the Winold Reiss mosaics, this once former grand station of transportation (trains, buses, and taxis) now features three museums, an Omnimax theater, and the Cincinnati History Library and Archives. While there, our students were able to view the Cincinnati History Museum, with its contemporary addition of 15 hidden Marvel movie characters for visitors to spy, and the Museum of Natural History and Science, with its interactive physical science lab, Dinosaur hall, Neil Armstrong Space Exploration Gallery, and Ice Age Gallery.

BB Riverboats, at the Port of Cincinnati, was a first-time visit for not only the students, but also for John and I. However, it will not be our last! Our students enjoyed a delicious buffet of freshly prepared food, three decks of sight seeing featuring one of Mother Nature’s spectacular sunsets, along with a DJ and dancing on the top deck. Sipping on Shirley Temple’s, the students enjoyed a wonderful evening of cruising on the mighty Ohio River with scenic views of Cincinnati and Northern Kentucky. Personally, I have to give a shout-out to the May 12 evening crew and kitchen, not only for the specially prepared, and oh-so-tasty gluten-free, plant based meal for me, but even more so, for the way in which they treated our students and staff. They were courteous, attentive, and very helpful–especially when we had one student become sick. Thank you, BB Riverboats! It was an evening our students will long remember.

St. Joseph Catholic Middle School 8th graders at Newport Aquarium on the Levee.

Newport on the Levee and the Newport Aquarium were also fantastic stops on our whirlwind Cincinnati visit. The Levee offered plenty of dining options for the students to explore and savor. There were also options for retail and entertainment, but our focus, after eating, was the Aquarium. Students and chaperones were able to view all forms of aquatic creatures such as the dwarf seahorse, albino alligators, upside down jellyfish, stingrays, eels, cuttlefish, penguins, and so much more. Plus, we were able to test our bravery by crossing a rope bridge over shark infested waters! Well, maybe it wasn’t so much bravery that we tested as much balance. Regardless, the Newport Aquarium is always a great place to visit, especially on a hot day!

Our final Cincinnati highlight was the Cincinnati Zoo and Botanical Garden. This expansive zoo is the second oldest zoo in the United States, opening in 1875. Currently, its Reptile House is now the oldest zoo building in the country, and it is one of three buildings on site listed on the National Register of Historic Places. However, none of these bits of trivia were why the students were there, they wanted to see the animals! Featuring 21 different animal habitats, there were plenty of creatures for all of the varied students’ interests. Our group spent five hours there, and even with that much time, there was no way to see all of the animals. However, it was time to head home as we were all worn out.

Hanging out with the girls at Embassy Suites Cincinnati Rivercenter

Hanging out with the guys at Embassy Suites Cincinnati Rivercenter.

A great trip to Cincinnati must include a great place to stay, and our group certainly drew the lottery ticket for that. Embassy Suites Cincinnati Rivercenter, located in Covington, Kentucky, was the ideal location for a large group, but would also meet the needs of traveling families and individuals. It is located on the south bank of the Ohio River, and it offered our group spectacular views into Cincinnati proper, especially at night. The hotel served a daily breakfast buffet featuring made-to-order foods which was perfect for our group. Additionally, it offered a fitness center, pool–both of which our students loved– as well as pet-friendly rooms, on-site restaurant, business center, and so much more. The staff, featuring Danyelle Doherty, Sales Manager; Trish Buda, Reservation Coordinator; Kris Bridge, Front Desk; and the Food Beverage Crew for our stay–Ali, Tasha, and Al–offered outstanding, attentive service. In fact, having chaperoned several of these trips in previous years, they offered, by far, the most helpful, thoughtful, and courteous service I’ve experienced with a school group. If you’re in the area, we certainly recommend you consider staying with them.

On a final note, our trip would not have been possible without A Goff Limousine and Bus Company out of Charlottesville, NC. Driver, Jackie Young, was not only an excellent, safe driver–exactly what you would expect when traveling with a school group–but she was incredibly flexible when it came to our schedule. If something needed to be adjusted at the last minute, she was always amenable. A former school bus driver, Jackie was relaxed and comfortable with students while still remaining professional. Thank you, Jackie!

In the end, overnight school adventures, such as the one described here, are never easy and take teamwork to plan and execute. John and I were/are fortunate enough to be part of such a team effort. From those who went on the trip, to those who were part of the planning, it would not have been possible without their support and planning. Additionally, our students made us proud as they behaved well and even remembered to tip. I believe they returned home with many special memories for years to come.

Chaperones ready to go! Left to right: Me, Anisa Dye-Hale, Brittani Buckley, and John.

A student snapped this picture of John and me on BB Riverboat.

The Path

May 12, 2022May 11, 2022 by stephsimply, posted in Simple Observations and Musings

“Every flood has its ebb.”–variation of an old expression

The rains began in the dark of the night, like so many foreboding events. At times, the light showers seemed harmless and a normal part of spring. Unfortunately, there were the dark underbelly periods too, with intermittent downpours spewing from inky, looming clouds determined to demonstrate their dominance. Within the confines of the classroom in which I teach, instructional flow was periodically interrupted, as my students and I turned towards the wall of windows to stare with wide-eyed wonder, due to the showers thunderously pounding the roof above. Rain reverberated as if threatening to break through with the strength and precision of a military special operations force.

Lunch came and went, then one by one, like a slow trickle of water, students began to be called for an early dismissal. The trickle turned into a steady stream of children leaving school as flood warnings resounded throughout the local area. Rumors began to circulate among the staff that waters were rising rapidly. Young children, I was told, in one local day-care school were all being moved from their first floor classrooms to higher levels, and parts of town near and around my beloved park were completely submerged under water. A state of emergency had been declared by the mayor’s office.

As my school emptied, my mind drifted to those young day-care children trapped at school, but safely remaining on a higher floor until the waters subsided. I was reminded of a nearly-forgotten event of my childhood. While I do not recall my exact age/grade level, I know I was quite young. At the time, the creek that ran beside the main road leading to the tiny subdivision on which I lived frequently flooded. There was a day, quite similar to this past week’s event, when during the school day, the road was completely flooded, and all of the kids who lived along that bus route were unable to get home.

We were all taken to our elementary school’s tiny gymnasium. I remember it was a bit loud and chaotic at first, and I felt very fearful, in the way only a young could, worried that we would be stuck at school all night. I vaguely recollect a few adults with us, most likely the principal and a teacher or two. Eventually, a few of the older students became too loud and raucous, and we were made to stop talking and asked to sit still. For whatever reason, it is the image that is imprinted in my mind. In kid logic, if the adult was angry, there was something out of control about the situation; therefore, I should be really afraid. I could not quell the heat of fear rising within me, and I leaned my head back against the blue cushioned mat that hung against the wall closing my eyes in hopes of making it all go away.

Eventually, of course, just as it happened a few days prior to writing this piece, the waters did subside, and I was able to be picked up by my dad, still in his suit from his day at work. He looked tired, the growth shadow of a long day was lining his face. Looking out of the car’s window as we traversed the wet roads home, I vaguely recall seeing debris–gravel, branches, leaves, and trash–all tumbled and messy, spot-lighted by the car’s headlights. It is more of the feeling that I recall rather than precise imagery, but in that moment I felt relief, fatigue, and the remnants of fear still gnawing around the edges of my gut. What if it happened again?

And, of course, it did, and it does.

Looking at those recent images of Ritter Park and the entire area surrounding it, I am astounded and wonderstruck. I understand the basic science of the connection between watersheds and weather events. Nonetheless, it was an unimaginable event, one that is often described as “a once per generation event.” Many of those homeowners/renters, I am sure, never dreamed of, much less experienced, flood damage. It seemed unthinkable, and yet, it happened.

The ebb and flow. Today, as I write, the sunshine is luminously abundant, a light breeze is tossing about newly formed spring leaves, and the skies are a brilliant blue! Isn’t that life? As it was written in the book of Ecclesiastes, “There is a time for everything, and a season for every activity under the heavens . . . .”

Looking at those images of the Ritter Park area, I am reminded of the pedestrian path below the waters that cannot be seen. Instead, the lens of the camera could only capture the murky brown waters filled with floating bits of flotsam that covered it over. Bottom portions of vehicles, fire hydrants, mail boxes, park benches and so forth can be seen submerged in the rising waters with no visible way through.

How often in life do those times occur? Times filled with fear, wondering how much higher the waters of trouble will rise. Moments spent wondering if the showers of bad fortune will ever stop? Day upon horrible day, moment after nerve-wracking moment, fear, like a vice, squeezing your gut, and anxiety, like a noose, threatening to cut off your breath.

Somehow, in due time, the clouds begin to shift. Not quickly, it seems, but enough to allow a glimpse of hope for tomorrow. The path is there. You cannot see it, as I cannot see Ritter’s path in those on-line images, but you know it is there.

Like the child I once was, flooded in at school, I had to bide my time, sit with my fear, and wait for the waters to recede. Sometimes, that is all we can do. In those dark moments, life requires that we tread water, and sit with our fear. Our legs get tired and our bodies ache, but faith beckons us to stay afloat.

It will happen. It may take longer than ever dreamed, but the waters will recede, and the path will emerge, albeit still covered with the remains of the havoc that once was. It takes work and effort to clean it up, piece by piece, part by part, and step by precious step, but eventually, you are free of the wreckage and strong enough to forge ahead.

Dear Reader, if it looks dark now, if your path is hidden, if it is buried deep below the rising flood waters, keep treading, keep the faith. The path ahead is still there–just temporarily covered over. It’s not easy, it never is, but every flood has its ebb. One day, it may not be soon, but one day, the path will be revealed once more. May you be reunited with its peace soon.

Aging with Serenity

May 5, 2022May 4, 2022 by stephsimply, posted in Simple Observations and Musings

“God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.”–Serenity Prayer

After writing humorously about the aging process a few weeks ago, I ran across an article written by Paula Span, focusing on the research and work of Becca Levy, a psychologist, epidemiologist, and professor at the Yale School of Public Health. Part of Levy’s work specifically points to 7.5 years that can be added or subtracted from a person’s life based upon personal and societal attitudes towards aging. Since then, my brain has picked up Levy’s thesis, as if it were an object of study, and has been manipulating it from all angles as I consider its premise with what I thought I knew and what I hope to understand/apply.

And what do I know? I know that I definitely won’t be retiring during my 50s as I once believed. At one time, I harbored some resentment about this. Then, we went through the pandemic, and I experienced the heat of transformation with millions of other people, like sand particles melting into glass.

It was during the pandemic that I slowly began to observe many of my attachments to “how things should be,” such as my retirement age, and I began to undergo a practice of learning to say “yes” more often to things that weren’t, “how they should be.” It was, and continues to be, a very imperfect practice. Learning to accept AND surrender to the things that I cannot change is NOT my natural inclination.

In addition to my belief about retirement age, nearly ten years ago–I battled low back pain due to three bulging discs and an extra vertebra. Without belaboring the topic, the pain led me down a meandering path of chiropractic care, regular epidural steroid injections, and ultimately two 12-week rounds of physical therapy. Both well-meaning doctors and physical therapists, told me that I should never participate in any form of high intensity exercise, including running again. I accepted this theory because, after all, they were the professionals, and besides I was getting to “that age”–whatever that means.

Photo by Karolina Grabowska on Pexels.com

Fortunately, one physical therapist disagreed, suggesting that I should strengthen the weak muscles that were causing imbalances that led to my injury in the first place. Then, if I continued to work on maintaining that strength and listen to my body, he believed that I could gradually resume running and other forms of exercise I had been told to avoid. His advice later proved to be spot-on.

Therefore, as the pandemic continued, work changed, living conditions changed, and exercise changed as we said goodbye to gyms and group exercise. Work meant sitting for hours. Low back, hip pain, depression, and sleep disruption escalated. I learned that I was not made to sit for long periods, and I began to realize that in-person work was more beneficial to my life than I realized.

Through trial and error during the pandemic, I began to resume various forms of exercise that I had once abandoned, including running, and I began to rethink my belief system about my own aging process. I started approaching my life, and my physical body, with a bit more curiosity–making observations, asking questions, forming hypotheses, testing them, and making adjustments. This continues today.

The pandemic forced me to make peace with the fact that I will work longer than I had originally planned because it is still beneficial for me. Furthermore, I have embraced my need for movement; I cannot sit for hours, and even if I could, it is NOT good for me physically or mentally. Additionally, I need interaction with others, even if I am an introvert at heart. However, I still value and honor my need for downtime, introspection, reflection, and quiet.

Span’s article, combined with the pandemic experience, inspires me to seek the courage in the coming years to continue to change what I can, but to also hone my ability to know when I can’t. This is only possible through the wisdom that comes with life experience, aka, aging. Aging is not a point for which to attach shame, negative stereotyping, or embarrassment. Instead, the process of aging should celebrate one’s life experiences and provide us with opportunities to not only apply the knowledge gained from these experiences to our own lives, but to also use them for the benefit of those with whom we interact and/or mentor.

Photo by Andrea Piacquadio on Pexels.com

To be certain, aging brings unavoidable changes in the physical body and in the way in which we think (and forget), but it is not necessarily a time for stopping, like much of our cultural cues teach us by celebrating youthful beauty, prowess, and achievement. In fact, after reading about Levy’s work, I realize there’s plenty of money to be made. In fact, according to Span’s article, Dr. Levy and her colleagues estimate that “age discrimination, negative age stereotypes, and negative self-perceptions of aging lead to $63 billion in excess annual spending on common health conditions like cardiovascular disease, diabetes, and injuries,” not to mention all of the money made from products promising to turn back the clock.

One of the most compelling examples of psychological absorption and damage of cultural ageism in Span’s article occurred when Levy took her 70-something grandmother shopping in a Florida grocery store and her grandmother fell over a crate left in an aisle. The grandmother’s injury was superficial, but it did bleed profusely. When the grandmother suggested to the store owner that crates should not be left in an aisle, the store owner replied that “old people fall all the time, and maybe they shouldn’t be walking around.” After that point, Levy observed that her once lively grandmother began to ask others to do tasks for her that she once regularly completed. It was as if her grandmother began to subconsciously view the grocery store incident as her cue that she was old and incapable of caring for herself.

Meanwhile, in Blue Zone parts of the world, geographical locations in which people live the longest and are the healthiest, centenarians are celebrated as if they were highly acclaimed celebrities. If these parts of the world can encourage, foster, and honor a culture where aging is not only accepted, but highly valued, why can’t we?

Maybe I cannot change the current culture, but I can change my own personal view on the maturing process. Wrinkles capture the adventures in the sun as well as countless moments of smiling. Gray hair celebrates the continuation of our inner child wanting to roam free and wild, and body aches/pains are a reminder to care for the vessel God gave us.

I now know that phrases such as, “that age,” reflect cultural and social programmed attitudes that marketers, business, and the healthcare industry prefer is an ingrained part of our vocabulary. While not every business or healthcare provider is personally invested in this ageism, I no longer desire to accept those marketers’ money-making, psychological damaging propaganda. What about you?

Yoga Classes

Month: May 2022

Proffee or Protea: Beverage with a boost

Cincinnati, Ohio–what a place to visit

The Path

Aging with Serenity

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