Ray of Sunshine 3 PrintQuality

Activity Book 3 Cal-Am Resorts April 2020

Hey there dear residents, Hope you’re doing well and hangin’ in there. I know things have been a bit crazy and stressful lately, so I just wanted to let you know we are thinking of you. As your partner, we’re always here for you and if you need anything please reach out. Through our strong communities and working together we’ll overcome this obstacle. I also want to be a bearer of good news! So in light of everything going on, here are a few quick facts as a ray of sunshine in your day! • Over 100 Cal-Am resident/volunteers made over 3000 masks for staff, MPD and residents. Our volunteers are HEROS! • A 101-year-old man born during the Spanish Flu pandemic has beaten COVID-19 in Italy (YA GRAMPS!!) • A 7-year-old in Maryland used $600 of his own savings to make care packages for senior citizens and feed 90 students (the future is bright with this one!) • Research is showing COVID-19 is not mutating significantly, suggesting the virus is less likely to become more dangerous, and that a vaccine would offer longer protection. • Pet adoptions across the U.S. are up as much as 10-fold in the past two weeks, and some shelters are completely empty! • Small businesses around the country are halting operations of manufacturing their own goods and are mobilizing to help relieve shortages of personal protective equipment and hand sanitizer! (Always support small businesses!) While times most certainly seem tumultuous, there is an overwhelming amount of love, compassion, caring, and sense of community becoming a palpable result. Always remember that we are strong and we will get through this together. Hang in there, you’ve got this! Let’s Party Later and Care Now!! Starr Davis Cal-Am Regional Activities Director



Creab rtiin gveo n twh eaysto Redu SUNSHINECreative Ways to Reduce Stress (or just have some FUN)! When you’re stressed or depressed about something, it’s paobsaitdivreapefffoerctosnfidilonnyegcrahrfoleuaindluvgtirbionwlwoygivathhneradrerfseadgealatlloipthniobgveseeaoitplivetverheforf.wdegCuochcaatetslrli.mveFoeyoenodrBr,omltdiuiagrorneaadyhrndpeay,enatoMhdltpinihDrlegr,ittmahbeelayenaa-rned The sun can sometimes get when, in fact, it has several UnityPoint Health, says like many other thinogtsh,esruunnsphleinaseansht foeuelidngbse. Wehnijloeyiteids diniffimcuoltdt-o avoid eration to avoid painful sunburn, heat rash, cswtrrereaisntsikvceloehmsopablnbedyteolsyrk, aitnc’sticvnaiotnytcitmeorpe.olesvsaibteley.oCuornmsiodoedr.dTohineggaoal of creative activities in this manner isn’t to create a mas- terpiece, but to change your mindset. Positive Effects of the SunWrite It Out! Writing or typing your thoughts and emotions can be a Enhances Your Mood great way of dealing with stress. Some people will write with the notion of coming up with an idea while others mbtDhrre.aerBi.nslu,ignwarchdaicnshamyissaaktsheseoprceeioaaptreleedmfweaeitnlhybiebmtetpnererofavitnesddfrhmoamovoesdmu.nNolirogethest,nuierirmsynspeiroctsgraluuulaiyuysa’te.vdiewtnSeitidonguhralingntaytloe.,lwttigshbyIjaetuhaooyrtsmtustothiirbnttateosoyecirtsnresrhgeiaenneyeasoftlsilsprneeuteetvhstseeceootraolmhueswnresgoardthhiroleateeetdedsivllphyeaoienilbtangusolcohhteo.tuefaiafivstnnWrstincdtteiorieienrnicprots.ligtiat.ncBhormgseFeintitiaoyinnshnbrudgaaeoimbtniauanoa-tbtturhooaetepnuanitco; tdo some research online and then write about your find- ings. Journaling your experience is one of the easiest Treats Seasonal DepressionmI(pncrooecmosesdrmitosa,onidnn,iflfpyofiercrmoeupfleetlyrerlr,ymetdkhanektooilnwaagcnskaSanoesdfaSskseueoanenslpaiogilnnhAagtflfifenArcifetftheinvecdetsiwvD, eioinsvDtoeeirrrsdeosearerdte)ienmtDmdorgi,efmsi,eaivtstttrehiiohycrrseaeeo.tord.rgdefWinrsgAyeiegnroosasiefuttsltiroehdrnadsneegfnteegadwcweplaailransaisnenlrygeysmgsbesowsetiepu,ooirtisdnnhhobmo.gareanSvortyeokeosnmiwiotantthuhnpsdms,aeyt.tothwuoiimotocheypnhsemoe..riusSnesKre;cayesalonoeeusndlupdofiepnddnnaaruegbepleraaaideddnmerpgi-nrostirvriwsayohitonneincgaeh Relieves Stress to write—let writing be your therapy! Everyone experiences stress for various factors, such as family, work and health issues. Dr. Bligard says stress can be relieved in a variety of ways, including exercise, having relaxing hobbies, walking the dog or by getting out in the fresh air for a little sun exposure. Improves Sleep Sunlight exposure impacts how much melatonin your brain produces, which is what tells your brain when it is time to sleep. When it gets dark, you start producing melatonin so you are ready to sleep in about two hours. With more sunlight in the summer, you are likely to feel more awake. Dr. Bligard points out that modern technology has allowed us to change our light exposure artificially with lights, TV screens and computer screens (including tablets and cell phones). Consequently, the incidence of insomnia is much higher now than it was before these devices were invented. Vitamin D Vitamin D is a vitamin involved in maintaining healthy bone strength. One way you can get this sun vita- min is exposure to the ultraviolet light from the sun. However, you don’t need much time in the sun to reap the benefits. Dr. Bligard recommends only 15 minutes of sun exposure to provide all the Vitamin D you need.

uce Stress Protection DrawD, COolNor’TorFPOainRtG! ET . . . from the Sun MWuhWcehthhleikireleywourti’thrienegd,rSdawruaiwnnginhfgroaismsarpmeoawl-aleinfref,yual bcprsetoraastcivitteoiorvuseotlmete. isnogertwfofiftehccocmotlsbo,irn, wsattyieolen,sda;noddranpwaeitnteegrdinsstthwoeilrlabgpieveeutycicoa.urEaexspfeeunrislme!eonft- Much of the damage to our skin freedom and take your mind off the day-to-day worries you caused by sun exposure can may be currently experiencing. If freehand drawing is not be prevented. Sunscreen must your comfort zone try coloring in a coloring book. Many be applied 20 minutes before beautiful coloring books are now available, geared towards going out in the sun and should Harmful Effects of the Sunadults, which will give you something positive to focus on be reapplied after two hours in and take your mind off of other more stressful things. And the sun and after swimming or if you find painting something relaxing to turn to, by all heavy sweating. You can also Sun Damage to the Eyesmeans get out your paint box and enjoy creating a piece of protect yourself with UV filter- artL;obnegi-ttearlman,dusncparpoet,escttielld-liefex,pyoosuurrefatmo iulyl,troarvpioelet(ts)li.ghStpefrnodm the sun ing sunglasses, long sleeves or somcaentdimame awgitehthaepareintitnbar.uTsheanredtilneat tishethdeabilyacsktroefssthoersefyaell, where the a brimmed hat. If you are going offryoodusrasnhdocuoldneerss.make visual images, which are then sent to the visual to be outside for long periods, centers in the brain. Damage from exposure to sunlight can also cause LJuestwtthhleisMictdehenuvcieansnlgoitpchomeHmennuegtsraioocfwlccaYolonovueudrleyt!vhbaeutemcoyprosnuearalomanongodtdhp.ereDevedepgneetnocdlfeintahgrevcisoiornne. aU,V sit under a cover of a build- onlyigohutrisenaelsrogya lfeavcetol,rthinetthyepedeovfemloupsmiceynotuolfisctaetnartaocwtsi.ll ing, an umbrella or a tree influence you as well. Ambient or instrumental music lets that has dense shade your thoughts wander without specifically directing them. underneath. Heat ExhaustionOsbtwooera…shrAnyosvaegcweenltcsatlorhmo,etfyiurrcbeleodettsuxhnmiushlnretioansagralytmualeorotypseonefuttfeiihartmnosuhtrtcgntoueeihrciuiaisisssC.limgkdcerthSehhon,yeloeeoctfaleaoxeuxhbcrlcdieosnocetaraagdsfsitonsn;eyoiredds’vmssx,DeaisnhraeniiessganncwsmeudgiapnaesiulonjsgtoausiengnotsiticsotgCnaneylh.ogmtooto.annouuPv,tgresereeoeitoxcsnlomcpojaieostlmeneshyamdseewidgvmbPfaoeruerenrecnrlkacoiva!intinesnngsnggtoiinfownaa(hCtoeDtrCea)nn, vdi- And of course, if you play an instrument, this is a wonderful SunburnogauppeSsiptiyufeaofmnecrrbectpoututousnorftnoimtmosfysftutwoiootsofsiidcpscmeruiasalnusycaebctrihuwecarcensonoudnygndodsnouteeiazrrxnrefpituodnoltsssatstuurtsrusruroueemmnsa. smleeDlyrnrioe.ntafdB!gptul;phiPgcceeueaoalrrnmlrdtacuohessnsaanwtttyticsrerlaoulatltmh.sbitneoymgumoot annfoxniumerguoamrtifvivee Skin CancerFNoishbwuoneuibsrrsuaraApnfte,rerwrtfehstchicteFhtiesmmueneaydetocxoptwmohoseuerkrferoSonomocacutushelre!sw. siUunnlgtrooarrvitnoaelneentdillnieggchrbtaeifstdtsh. e cause of project! Do you have some fabric scraps sitting around tfoohpresDtthuiarho.engonBsriuslskaisgaintnearhd?eredcdeehTdsnviuelaeddrvyln,leosealptstohhsssp.emeommGvaweeleilonrntqrttyosuooetuiaflcattrosyspnkno,reisnotuwehjrceqecakcuronntee,lcidtnaoettecirrin.eroagBnyoteob…focualataogeausnarbtsgeunea-,fdtgtfteeh,hfrditeemnhtisegsouerhyxenpadoteasmrutrahegeteortistohkeof developing skin cancer. After years of exposure to the sunlight, pro- viders look for three common types of skin cancer (in order of how often they occur): basal cell carcinoma, squamous cell carcinoma and malignant melanoma. Wrinkles/Aging We associate wrinkles with aging, but sun exposure is a significant fac- tor in their development and how early they appear. UV light damages collagen and elastic tissue in the skin, so it becomes fragile and does not spring back into shape, causing sagging. Dr. Bligard says the only factor worse than UV light exposure for aging and wrinkling is ciga- rette smoking, which causes the skin to become yellowish and thick with deep wrinkles. Some people will also get white cysts and black- heads on the cheekbones from sun exposure and smoking. UV light exposure also causes white and dark spots on the skin, as it damages the surface cells.

VITAMIN D the Sunshine ViTAmIn It’s no secret that vitamin D is an essential nutrient. You can find it in breakfast staples like eggs, milk, and fortified orange juice, as well as in some mushrooms and fatty fish such as halibut, salmon, and herring. Your body can even make it from spending time in the sun. Improve Symptoms of Seasonal Affective Protect Bones and Help Prevent Osteoporosis Disorder (Seasonal Depression) and Other Bone Diseases While vitamin D’s potential role in helping prevent or It’s clear that vitamin D aids in the absorption of calci- manage clinical depression is still unclear because of um. Without enough vitamin D in the body, there will limited research, researchers believe that vitamin D not be enough of its active form, the hormone calcitri- level may indeed play a role in the risk for seasonal ol. (Calcium absorption allows the body to maintain a affective disorder, or seasonal depression. People with sufficient level of that element as well as phosphate, seasonal affective disorder appear to produce less vita- both of which promote the growth and maintenance of min D, which researchers believe affects the activity of healthy, strong bones. the neurotransmitter serotonin. It can boost your immune system. It may improve muscle strength. In an international study that looked at nearly 11,000 After looking at 116 healthy adults between the ages people over 25 clinical trials, researchers found that of 20 and 74, researchers realized that the active form those with lower levels of vitamin D who then took a of vitamin D, which your body makes when your skin is daily or weekly supplement were shown to cut their risk exposed to sunlight, was linked to lean mass in women; of an acute respiratory infection (such as pneumonia or those with more muscle bulk were likely to have higher the flu) and an upper respiratory infection (like a cold levels of the nutrient in their bloodstream. The same and sinus infection). outcome was not seen in men, but now scientists are analyzing the role vitamin D plays in muscle building in larger clinical trials. It may lower your diabetes risk. Study authors from the University of California San Diego School of Medicine and Seoul National Univer- sity followed nearly 900 healthy adults over a 12-year period. Their vitamin D levels, as well as two measure- ments for diabetes — fasting plasma glucose and oral glucose tolerance — were recorded. Over that 12-year span, 47 people were diagnosed with type 2 diabetes and 337 were diagnosed with prediabetes. The connec- tion? Those with higher blood serum levels of vitamin D had between one-third and one-fifth of the risk of developing diabetes compared to those with lower levels of the nutrient. SUNSHINE SMOOTHIE INGREDIENTS: DIRECTIONS: 1 Banana Put all the ingredients into ½ cup frozen mango pieces a blender and blend until ½ cup fresh/frozen pineapple pieces smooth. Garnish with a ½ cup coconut water mint sprig or toasted ½ tsp. freshly squeezed lime juice coconut flakes. 1 scoop of Protein powder, if desired

Home Tips & Mental Health 1. Open all shades. curtains, if weather is great- let some fresh air in. 2. Play happy, uplifting music all day. 3. Shower, wear clean clothes and get ready for a new day. 4. Drink water in a fancy glass. 5. Call at least one friend a day. 6. Movie time is 4-6pm. 7. At least 1 walk or bike ride. Life is not what happened back there or what might happen up ahead. Life is like the rhythm of the heart , every breath, every blink of the eye. It is beat by beat, moment by moment. This…is all there is. This…is all we need. Andy Puddicombe

COUCH WORKPOTATO OUTWatch your favorite show and get toned. During the intro: do as many jumping jacks as possible. Show time: (each time the show is playing, do this) Do side leg lifts the whole time. Getting tired? Switch to arms! Lift weights, water bottles, cats, or use whatever is close and has some weight. Whatever you do, DO NOT STOP moving your arms or legs throught the entire show. COMMERCIAL BREAK: Switch back and forth between every commercial break 10 push ups stretch for one com- Come on, get off 20 crunches mercial that couch, 20 lunges 10 tricep dips YOU CAN DO 25 squats 10 bridge ups THIS! 15 reverse crunches 20 calf raises plank for 1 commercial dance like a fool for REPEAT. one commercial REPEAT



COVID BUSTERS BE SAFE SOCIAL DISTANCING What does it mean? Social distancing is the practice of reducing close contact between people to slow the spread of infections or diseases. Social distancing measures include limiting large groups of people coming together, closing buildings and cancelling events. AVOID Use Caution Group Gatherings Visit a local Restaurant Concerts Theatre Outings Visit Grocery Store Get Take Out Athletic Events Pick up Medications Crowded Retail Stores Play Tennis in a Park Visiting the Library Malls Church Services Workouts in Gyms Traveling Visitors in your House Non-essential workers in your House Mass Transit Systems



don’t stop KEEP MOVING Get Outdoors



18 Reasons . . . skilledatlife.com All of us are aware that kids need a routine to provide structure and discipline in their lives. When we were younger, most of us were told to go to bed at a certain time, wake up at a certain time, do our homework after school, eat dinner at a regular hour, shower, even play with our friends at a specific time. But what about adults? Many grownups do not have a set daily rou- tine and ‘wing’ their day. They have no idea what they are going to do when they wake up each morning because they have not thought about creating a schedule to adhere to. As a result, many people feel like they are stressed, anxious, overwhelmed and falling short of their goals and true potential. The answer lies in carefully designing a routine that works best for each of us, one which helps us be productive, in control, and be the best person we can possibly be. Makes Us More Efficient Each of us is differ- ent and has different When we have a routine that we follow daily, it reduces the need to make goals, needs, desires, decisions each day. It enables us to know exactly what tasks we need to do and resources. That each day without having to contemplate, decide or think too much. When we are finished with one task, we know what comes next without much thought. Activities become standardized and we become more efficient as a result. Reduces Our Need to Plan is why it is important to develop our own When we carefully design a set routine to follow, it eliminates the need routine after carefully to plan our activities every morning and budget and allocate our precious deciding what we want time. It takes the guesswork out of our day and allows us to wake up and ‘do’ instead of wake up and ‘plan’. Creates Structure in Our Lives to achieve in our lives. A daily routine provides structure and a logical sequence in our lives. It pro- vides the framework within which we live our lives and conduct our daily activities. Soon we become familiar and comfortable with what we have to do each day. It allows us to experience a flow to our day. Saves Time, Our Most Valuable Resource Time is the most precious asset at our disposal because, once lost, it is non-retrievable. By following a routine, we free up time that would otherwise be spent on planning, decision-making and preparation. Our routine has predeter- mined our schedule, allowing us to use our time efficiently. Instills Good Habits The secret to building good habits is repetition. When we design a personal routine that works for us, it facilitates developing good habits by encouraging us to repeat the same tasks over and over again. Just like brushing our teeth every morning, adhering to a routine allows us to foster habits that match our goals and aspirations. Breaks Bad Habits While our routine helps us develop good habits that are in line with exploiting our full potential, it also helps to eradi- cate bad habits that do not serve us well. We can slowly replace our bad habits with good ones through repetition. Helps Us Become More Proficient When you have a routine, you start to become better at doing certain things because you do it regularly. That is one of the keys to mastering any skill. Think about something you are skillful at. More likely than not, you developed your skill because you have performed the task over and over again. Practice makes perfect! Helps Us Get the Most Important Tasks Done When we carefully design a personal routine and stick to it, it allows us get the most important things done first and out of the way. There is no room for forgetfulness or neglect. Because the most important tasks have been predeter- mined by us, as long as we follow our routine, we know that we will complete what is important and not spend time and effort on frivolous things.

Why a Daily Routine Is So Important Prioritization Never Stop Learning The beauty of designing a set routine is that it forces us to prioritize and decide what is important to us. Rather than make these decisions on a daily basis, we already know what we need to do and in what order because we have carefully planned it. For example, after some soul-searching and careful introspection, You might decide that being mindful and healthy were goals that you wanted to attain, so incorporate meditation and exercise into your daily routine. Reduces the Need for Determination and Willpower Never Stop Growing When we brush our teeth in the morning, it does not require a lot of determi- “Courage nation or willpower because most of us have made it a daily ritual. We hardly think about having to brush our teeth; we simply do it. The same holds true for doesn’t always other tasks when we follow a routine. It simply becomes, well, ‘routine’ roar. Sometimes courage is the Reduces Procrastination little voice at When a set of tasks and activities become routine, it reduces the chance that the end of the we will procrastinate doing them. It becomes ingrained into our system and day that says we almost do it subconsciously. For example, I do a few minutes of yoga every ‘I’ll try again morning when I wake up. I do not have to think about it. I simply do it because tomorrow.’” it has become a habit. We all know that procrastination is a waste of time and having a routine is one way to combat it. – Mary Anne Radmacher Builds Momentum As we all know, when you do the same things repetitiously, it builds momen- tum, making it easier to persist. That is why going to the gym gets easier the more frequently you do it. Momentum is a huge factor when it comes to ensur- ing success and following a routine helps build that momentum. Builds Self Confidence When we adhere to a routine and stick with it, it helps build self confidence and gives us a sense of tremendous satisfaction. That provides us with the ‘fuel’ to continue our routine and reap the benefits associated with it. And a lack of self confidence is one of the main reasons people find it difficult to change their lives for the better. Saves Us Money When we follow a routine and do the same things over and over again, it can help us save money. For example, part of my routine involves juicing fruits and vegetables each morning. Because I know that I will follow this routine reli- giously, I can buy my fruit and vegetables in bulk, saving me money. The same holds true for many other things such as the cost of a long-term gym member- ship.

Helps Reduce Stress and Facilitate Relaxation After all, having a routine There will always be things in our lives that are beyond our control, and is nothing other we need to accept that. However, there is so much that we can control, especially if we follow a routine. When we design and stick to a routine, it eliminates a lot of stress because we do not have to think and worry about what needs to get done. The act of ‘doing’ gives us a sense of control and helps us relax instead of fretting about the tasks at hand. Frees Up Our Time than a conscious choice to live Contrary to what some people believe, following a routine that prioritizes your life in a repetitive tasks actually provides us with more free time to do as we please. certain way Not every aspect of our lives needs to be scheduled or incorporated into a through healthy daily routine. There is a time and place for leisure, relaxation, and ‘non-do- ing’, and adhering to a routine frees up the time for it. In fact, as we dis- cussed before, our routine makes us become better and more efficient at performing certain tasks. This means that we often spend less time com- pleting the tasks listed in our routine via repetition. Helps Us Achieve Our Goals repetition. It is one of the keys Our goals and aspirations are rarely, if ever, achieved all at once. Success- to success and ful people accomplish their goals by doing the same things over and over happiness. again. An athlete gets good at his sport because he practices daily. An artist hones his craft through repetition. Developing and sticking with a routine that is congruent with your goals is one of the surest ways to ensure suc- cess Keeping Track of Our Success When we slack off and fail to follow our predetermined routine, it is a clear sign that we are falling short. It is an excellent way to monitor our progress. We can subsequently make adjust- ments and get back to following our personal routines while having the confidence that we are on the right track again. Keep in mind that it is fine if you decide that you only want to follow your routine on week- days and not on weekends, or if you have a different routine on Monday, Wednesday, and Friday, etc. It is also perfectly okay to set aside certain times to do nothing. The point is that you have thought about it carefully and are mindful about your choices. After all, having a routine is nothing other than a conscious choice to live your life in a certain way through healthy repetition. It is one of the keys to success and happiness. Each of us is different and has different goals, needs, desires, and resources. That is why it is important to develop our own routine after carefully deciding what we want to achieve in our lives. The rewards to be reaped are definitely worth the effort. Today is a brand new day and it is never too late to start your own routine.

STAY ORGANIZED WEEKLY CHORE PLAN Monday Tuesday BEDROOM DAY BATHROOM DAY • change sheets • clean shower & toilet • dust & polish furniture • clean sink, counter & • clean mirrors faucet • clean fan • clean mirror • sweep floors • sweep floor • declutter-10 min. • restock toiletries • LAUNDRY: sheets • change towels Wednesday Thursday KITCHEN DAY LIVING RM. DAY • clean out refrigerator • dust & polish furniture • clean counter • clean tv • clean table & chairs • freshen fabrics (fabreese) • sweep and mop floors • sweep & vacuum • take out trash • declutter - 10 min. • LAUNDRY: dish towels • LAUNDRY: darks Friday Saturday A LT E R N AT E OUTSIDE • week 1: clean appliances • clean out car • week 2: kitchen cabinets • straighten up garage • week 3: windows & blinds • sweep off steps • week 4: walls & baseboards • yard work • LAUNDRY: whites • LAUNDRY: catch up

CSaDunOapdyVesIRDr&eM-t1Ta9aiimlrekreesst:w, GitrhocSepreycSiatloSreesnior Bashas, Food City and AJ’s Fine Foods : Delivery Unlimited. For $98 per year, you get unlimited, Wednesdays 5 – 6 a.m. (65 & older) same-day delivery of fresh groceries. It will soon be rebranding, however, as Walmart Plus, and it’s believed Big Lots: every day 9 - 10 a.m. that customers will be able to text their orders. There is Costco Stores: Mondays & Fridays; 8 – 9 a.m. a 15-day free trial period. Dollar General: Every day 8 - 9 a.m. Fry’s: Monday-Thursday; 6 – 7 a.m. (60 & over) Instacart: Order from Instacart, and you’ll be given a Safeway & Albertson stores: Tuesdays & list of grocery stores near you. What many people like Thursdays; 7 – 9 a.m. about the service is that you make one order, but you Sam’s Club: Tuesdays & Thursdays; 7 – 9 a.m. can order items from multiple stores. Target: Wednesdays; First hour of opening So if you really want pork chops from your favorite Trader Joe’s: Each day 9 - 10 a.m. butcher, and you want groceries from the nearby super- market, but you also want some special dog food from a From US News magazine: March 17, 2020 pet store, you could (as long as your favorite stores work with Instacart) get items from each of those places – SHOPPING IN THE AGE OF THE CONONAVIRUS means and have it all delivered as one order. a lot of people are ordering groceries, toilet paper, hand You’ll order from Instacart, and a personal shopper will sanitizer, pet food and other supplies online. do the driving and delivery, possibly within the hour. Or With many people homebound, working from home or you can pick up your orders yourself (usually two hours trying to self-quarantine, here are some tips on how to get after placing the order, or you can choose a convenient food and supplies as efficiently as possible. time over the next three days), and somebody will bring Get to Know the Online Grocery Services out your order when you arrive. There are several options when it comes to shopping for If you pay a $99 annual membership fee, and as long as online groceries. your orders are $35 or over, you’ll get free delivery. It is recommended that you tip your driver (who is also your Amazon: If you’re going to buy groceries with any reg- shopper, braving the elements) 10% of your shopping bill. If you don’t pay the membership fee, there’s a de- ularity from Amazon, you’ll likely want to pay the annual livery fee, which varies, and there’s a service fee of 5%. $119 (or you can pay $12.99 a month, which works out to Plus the tip. There is a two-week free trial period. $155.88 a year). That allows you to become an Amazon Prime member, which gives you free two-day shipping and Target. Target offers same-day delivery groceries. You numerous other perks, such as streaming services. If you’re an Amazon Prime member, aside from the two- can get a free four-week trial, and after that you pay day shipping for just about anything, you can use Amazon’s the delivery service Ship (which Target owns) $99 a year Prime Now service, which is in dozens of (but not all) cities for unlimited orders costing $35 or more. (If it’s under throughout the United States. Prime Now might allow you $35, you pay a $5.99 fee.) If you have Target’s Red Card, to get groceries delivered for free within two hours. you’ll save 5% off your orders, too, which is worth noting Among other services Amazon provides, you could look (the Red Card won’t get you a discount on the annual into Amazon’s Subscribe & Save service. You can then set it Ship fee, however). up so you automatically buy certain items that you con- stantly run out of and will need to restock such as paper Note: All major grocery stores* in the Mesa area are towels, toilet paper, garbage bags, pet food and, these days, hand sanitizer. If you buy five or more items a month, offering delivery services, please go to their websites for you’ll get 15% off the items (buy fewer than five, and you’ll home delivery information. However, be aware that due get a smaller discount). to current high demand there may be a 1-2 week lead If you have a subscription service, you are likely assured time or no availability currently. Each site will let you that you won’t run out of staples. know their current status, and it may change daily.. And note that Amazon owns Whole Foods, so if you go to *Fry’s, Safeway, Whole Foods, Trader Joe’s, Basha’s, the Whole Foods website and you’re an Amazon Prime Sam’s Club, Costco, WinCo, etc. Some of these business- member, you should (in theory) be able to get your food es are using Instacart for online ordering. delivered in about two hours, depending on where you live. Walmart: Last year, Walmart debuted a grocery deliv- ery subscription service (not available in all stores) called



Benefits Of Playing Golf At 60: Playing golf at any age will have significant benefits. Here are a couple of the main benefits that you could expect to have when you do start playing golf at an older age: • Quick adaptation: Compared to children with a smaller attention span, older players will grasp the concepts a little faster and this could help them improve their game at a much faster pace. • Health Benefits: Sitting in the comfort of your own home is not always the best option and studies have suggested that many people regress much faster. The added fitness will be great for your health and it can even help the elderly over- come some of the minor niggles that might be plaguing. • Social friendships: Going out is not really part of your life at this age and while you will be making friends in your local community, golf will make the world a lit- tle smaller. Building friendships and socializing is really great for a positive mind- set and much like any other sport, golf makes this possible. • Available free time: If you are retired, you might have some time free and this is perfect for golf. Golf is a sport that does require a lot of time and now you can invest a lot of time in learning the game. Final Thoughts Playing golf is one of the best ways to enjoy your retirement and stay fit. Along with tennis, it is also the most common sports chosen by the elderly and this is why we would say that you can never be too old to start playing golf. 10 Weird Facts About Golf JULY 24, 2017|BY GINA SCANLON Brush up on your golf trivia with our list full of facts about the game below. 1. Two-times is not the charm on the green. The chances of making two holes-in-one in a single round of golf are one in 67 million! 2. The first ever golf balls were made of thin leather, stuffed with goose feathers. ‘Feather balls’ were used up until 1848, when they were replaced with the ‘Guttie’ ball, named for the rubber-like sap of the Gutta tree, found in the tropics. 3. The term ‘birdie’ comes from the late 19th century, when an American gentleman named Ab Smith came up with the phrase, ‘bird of a shot,’ while playing, which eventually turned into the term we use today. 4. Feeling inadequate about your high handicap? The truth is that 80% of all golfers never achieve a handicap of less than 18. 5. The longest golf hole in the world is the 7th hole of the Sano Course at the Satsuki Golf Club in Japan, measuring a whopping 909 yards. 6. Is it impossible for a 5-year old to shoot a hole-in-one? Apparently not. The youngest golfer to ever do it, Cosby Orr, was just that age in 1975 in Littleton, Colorado, still holding the title today. 7. The most famous left-handed golfer in history has a dirty secret. 4-time Major champion, Phil Mickelson, was actually born right-handed! He simply mirrored his father’s left-handed swing as a child, and never looked back. 8. The highest golf course in the world is the Tactu Golf Club in Morococha, Peru, sitting 14,335 feet above sea level at its lowest point. 9. Golf has actually been played on the moon! It is only 1 of 2 sports to literally have been played out-of-this-world, along with the javelin throw. Back in 1971, Apollo 14 astronaut, Alan Shepard, swung a one-handed shot with a six- iron, which was all his pressure suit would allow. 10. It’s pretty widely accepted that golf began in Scotland 500+ years ago. The Chinese, however, claim to have invented a similar game during the Song dynasty as far back as 943 A.D.



Practice your putting at home or in your RV! It’s so simple! You don’t have to go to a golf course or putting green to practice your short game. The great thing about all three of these drills is they can be done inside your home or RV. So, no matter what the weather is outside, time of day, or during this time of “self-isolation”, you can work on your putting and improve you short game. PVC pipe putting The first drill is a difficult one, but if it is done correctly, you will be putting the ball straight each time you make contact. Firstly, you will need a round piece of PVC pipe cut slightly longer than the putter face. The PVC pipe will act like your golf ball, so just pretend you are lining up to take a normal putt. As you practice, be sure to go through the same routine you normally would. Get the same stance and positioning as if you were on the 18th hole at Augusta National. Once in position, putt the PVC pipe just like you would a golf ball. If both the heel and toe of your putter hit the PVC pipe at the same time, the pipe will roll straight. However, if one part of the club’s face makes con- tact before the other, the pipe will go sideways. You can adjust your putting based on the results. If the pipe goes counterclockwise, then the toe of the putter made contact first. If the pipe spins clockwise, then the heel hit it first. This is a great drill to practice putting straight and getting your putter’s face lined up correctly. Putting down the yardstick Putting a poker chip The second drill is also all about getting your putts to go straight. Many amateur players struggle with getting Place a metal yardstick on the ground. Next, take a golf ball and the depth of the putt correct. Making contact place it on one end of the yardstick. Now, set up as normal for a with the center of the putter’s face is the main putt. When you hit the ball, it should roll down the yardstick. objective with putting. However, if your depth The idea is to get the ball to roll straight all the way down the isn’t right, then you may hit it with the bottom yardstick to the end. If the ball rolls off to the right (assuming you of the face. Golfers who swing up when putting are a right-handed golfer) then you have an open face when put- will typically catch the ball with the bottom of ting. If the ball rolls off to the left, your face is slightly closed. If the club. The distance the ball travels is then you can get the ball to roll all the way to the end of the yardstick, inconsistent. So, how do you correct your swing then you are hitting it squarely with the face of the putter. depth? By using the poker chip drill, you will correct your putting depth problems. Simply place a poker chip on the ground (this drill can be done easily in your living room) and putt as normal. Due to the poker chip being low to the ground, it can help you find the bottom of your arc when you make contact. These simple putting drills can be done at home. The three putting drills can be complet- ed even if you space is limited. Stick with them, and you will see the results on the green. See you on the course!

GOLF TRIVIA QUESTIONS



SPOT THE DIFFERENCE

VINTAGE SUNSHINE ON A SUNSHINE RAINY DAY CAKE Have you ever had a day when every- Ingredients thing seemed to go wrong, and nothing seemed to go right? Not too long ago • 1 cup unbeaten egg whites about 8 I was having one of those days. I was • 1/4 tsp salt discouraged, weary, and plain sad. My • 1 tsp cream of tartar focus was on me, me, me. After all, no • 1 1/2 cups granulated sugar one else was experiencing the same • 6 egg yolks trials I was. • Zest from 1/2 an orange I expressed my downcast state to my • 1 1/4 cups cake flour mother, hoping for some pity. Instead, Orange Creamsicle Glaze she said, “I heard Jamie was having a dif- • 1 cup powdered sugar sifted ficult day too. Why don’t you make her • 1/3 cup heavy whipping cream some cookies and we’ll take them to her • 1/2 tsp vanilla extract this afternoon?” • zest of 1 orange I didn’t really want to, but decided that I Instructions didn’t want to go back to my other prob- Sunshine Cake lems just yet. I made the cookies and 1. In the bowl of a stand mixer fitted with a whisk at- arranged them on a little plate. Then I tachment, or large bowl and hand mixer, beat egg whites and made a card with a sunflower on it and salt until foamy; add cream of tartar and beat until stiff peaks wrote a small note of empathy. form. That afternoon we dropped by my 2. Gently fold in the granulated sugar, then set aside. friend’s house. I went to the door and 3. In a clean bowl, beat egg yolks until thick and lem- rang the bell. Soon, Jamie came to the on-colored. door and looked at me in surprise for 4. Gently fold 1/3 of the egg white mixture into the yolks the unexpected visit. Before she could and blend well, then add back in to the egg whites. say anything I rushed, “I heard you were 5. Add orange zest and flour, and gently fold until incor- having a hard day and decided to bring porated, until there are no streaks of flour left. you something. I hope your day goes 6. Bake at 325 degrees in an ungreased 9 1/2-inche tube better.” The look that came over Jamie’s pan (angel food pan, bundt pan) for 40-60 minutes (depend- face was one that I could never put into ing on your oven) words. It was as if a darkened sky was Orange Creamsicle Glaze suddenly lit with the golden rays of the 1. Combine all ingredients in a bowl. Whisk until incor- sun; it was as if in that small act, her day porated, adding more cream if you want it thinner. Drizzle was brightened. over cake before serving. Makes enough glaze for the whole I got back into the car and for some 9 1/2-inch cake. amazing reason, I felt a lot better myself. That day I experienced the truth that James Barrie attempted to describe. “Those who bring sunshine to the lives of others, cannot keep it from them- selves.” Submitted by Anonymous



You Can Be A Ray Of Sunshine Are you aware of the Accept and understand that your attitudes and choic- effect and influence es will affect others. So, be graceful and grateful at all you have on others that times. Seek to be friendly, helpful, and responsive to you meet or talk with those in need. Be your very best, for someone is ready each day? to mimic your every move. Have you stopped to A smile can brighten the day of someone walking in contemplate how your gloom. mood, your humor, A simple greeting can enforce the understanding that your attitude, or your frame of mind touches those you one is appreciated. meet? Smile and wave while you are out walking. Does your each encounter bring an expression of A small gesture of kindness could lighten a heavy heart. warmth or indifference in your being? Does your each Words of approval can increase the confidence of one experience bring fervor and passion or apathy about floundering in doubt. A word of advice could help an- your way of life? other see the world in an entirely new light. You do impact the lives of those around you. You do Have a kind heart. Be true to yourself. have a scope of persuasion in your living. Keep a positive outlook on things of the world. Don’t you want to create an atmosphere around yourself Project your passion for life, your kindness to others, that will be uplifting and inspiring? your love for God and mankind. The circumstances of life tends to isolate us from each Every person you contact within your circle of influence other for now, but the contacts you share remain signifi- will feel your peace, your caring, and your love. cant. You absorb the energy, attitude, and disposition of Care about all of those around us. We are all in this those close to you. Some even change, after the briefest together. encounters. Everything you do or say has the potential Be Safe. to affect the individuals you live, work, and communi- cate with. Thank You for Being Be mindful of the impact you might have on another a Ray of Sunshine life.



Ramen Noodle Stir Fry (for two) Ingredients: • 2 pkg beef Ramen Noodles • 1 1/3 cup water • 10 oz sirloin steak • 1 package cabbage cole slaw • 1 bunch green onions • Salt/pepper to taste • 1 tbs sesame oil • 3 tbs Soy Sauce • 2 tbs olive oil This recipe works great if you have everything prepped ahead of time and cook it at a high heat in a wok. Cut the steak into ribbons, clean the bunch of green onions and cut them into 1 inch pieces, measure out the water and have it ready by the stove, open the bag of coleslaw, break up the Ramen Noodles by laying the package on the counter and gently break them up in the sealed bag with a heavy cup or meat tenderizer hammer or something like that, a medium bowl to set items aside as cooked. Have this all ready and close at hand when you start cooking because it will go fast one you begin. Heat the wok to medium-high heat with sesame oil, add the ribbon cuts of beef and stir adding salt and pepper to taste (about 3 minutes), set aside in medium bowl. Add olive oil and allow to heat, then add coleslaw and stir fry for approx. 2 minutes, set aside with beef. Add water to the wok, add 1 package of the beef seasoning from the Ramen Noodles, add the crushed noodles from both packages and cook until tender and the excess moisture is gone, add the beef, cabbage and green onion and stir fry for another minute adding soy sauce as you stir. As with any stir fry you will want to keep stirring often at high enough heat to keep the cooking process going rapidly. Once you start cooking this is ready in under 10 minutes. This is soooo gooood and is weight watcher friendly (without wine). I admit I like it better with wine. ENJOY! Oh, and this works great by substituting the beef with chicken and using the chicken flavor Ramen Noodles. Randy Sprow – Apache Wells RV Resort RICE CASSEROLE Ingredients: • 2 cups Minute Rice (uncooked) • 2 cups shredded sharp chedder cheese • 1 cup chopped celery • ½ lb ground beef 85/15 • ½ lb italian sausage • 1 medium onion chopped • 1 family size can Cream of Chicken soup or 2 regular cans • ½ cup sour cream • Salt/pepper to taste Pre-heat the oven to 375 degrees Start prepping the vegatables by chopping them. At the same time cook the rice per the box instructions. Brown the ground beef and sausage together in a medium saute pan, salt and pepper to taste, when the meat is nearly done browning add the vegetables and continue cooking until they are tender. In a large glass cassarole dish combine all the ingredients, reserving ½ cup of shredded cheese. Sprinkle the reserved cheese on top Bake for 45 minutes Great for potlucks and family gatherings! Real Comfort Food Randy Sprow – Apache Wells RV Resort.



Look aYnoduFr eBeel st! Teeth Whitening With Oil Pulling Chew Ingredients 1/3 cup melted virgin coconut oil 1/4 – 1 teaspoon ground turmeric essential oils (see options below) Essential Oil Options Spearmint essential oil – Between 15-30 drops Peppermint essential oil – Between 15-30 drops Myrhh essential oil – Between 15-30 drops Clove leaf essential oil – Up to 9 drops Clove bud essential oil – Up to 7 drops Cinnamon leaf essential oil – Up to 9 drops HMoelwt cToocoMnuatkoeil and stir in turmeric and essential oils, if using. Pour mix- ture into individual ice cube or silicone candy trays – I use this one. Each piece should be 1 teaspoon to 1 tablespoon in volume. WHohwenTyoouUwsaeke up – before drinking, eating, or brushing your teeth – place one to three chews (equalling about a tablespoon) in your mouth and swish for 5-20 minutes. Longer is typically considered better, but do what works best with your schedule. When you’re done, spit the oil into the garbage. Don’t swallow it or spit it into the sink/toilet. Rinse with warm water, either plain or mixed with unrefined, mineral-rich sea salt. Mineral-rich saliva contributes to tooth remineralization, which is a normal biological response to ongoing demineralization from acidic foods, etc. WILD ORANGE SUGAR SCRUB RECIPE I1ncg.rseudgaier n(ftosr a coarser scrub, add more sugar) 1/2 c. coconut oil 20 drops wild orange essential oil 1 tsp vanilla extract (optional but gives a Creamsicle scent that is delicious!) DMiirxeaclltiinognresdients together. Place in an airtight container. How To Use Dip a small amount of Wild Orange Sugar Scrub Recipe into your palm. Rub into your skin for 30- 60 seconds using a circular motion. Rinse with warm water and use a facecloth to remove and residual sugar scrub.



SUDOKU Use Numbers 1-9 Sudoku is played on a grid of 9 x 9 spaces. Within the rows and columns are 9 “squares” (made up of 3 x 3 spac- Use Process of Elimination es). Each row, column and square (9 spaces each) needs What do we mean by using “process of elimination” to to be filled out with the numbers 1-9, without repeating play Sudoku? Here is an example. In this Sudoku grid any numbers within the row, column or square. Does it (shown below), the far left-hand vertical column (circled sound complicated? As you can see from the image below in Blue) is missing only a few numbers: 1, 5 and 6. of an actual Sudoku grid, each Sudoku grid comes with a few spaces already filled in; the more spaces filled in, the One way to figure out which numbers can go in each easier the game – the more difficult Sudoku puzzles have space is to use “process of elimination” by checking to very few spaces that are already filled in. see which other numbers are already included within each square – since there can be no duplication of num- bers 1-9 within each square (or row or column). Dont Repeat Any Numbers As you can see, in the upper left square (circled in blue), In this case, we can quickly notice that there are al- this square already has 7 out of the 9 spaces filled in. The ready number 1s in the top left and center left squares only numbers missing from the square are 5 and 6. By of the grid (with number 1s circled in red). This means seeing which numbers are missing from each square, row, that there is only one space remaining in the far left or column, we can use process of elimination and deduc- column where a 1 could possibly go – circled in green. tive reasoning to decide which numbers need to go in each This is how the process of elimination works in Sudoku blank space. – you find out which spaces are available, which num- For example, in the upper left square, we know we need bers are missing – and then deduce, based on the posi- to add a 5 and a 6 to be able to complete the square, but tion of those numbers within the grid, which numbers based on the neighboring rows and squares we cannot fit into each space. clearly deduce which number to add in which space. This Sudoku rules are relatively uncomplicated – but the means that we should ignore the upper left square for game is infinitely varied, with millions of possible now, and try to fill in spaces in some other areas of the grid number combinations and a wide range of levels of instead. difficulty. But it’s all based on the simple principles of Don’t Guess using numbers 1-9, filling in the blank spaces based on Sudoku is a game of logic and reasoning, so you shouldn’t deductive reasoning, and never repeating any numbers have to guess. If you don’t know what number to put in a within each square, row or column. certain space, keep scanning the other areas of the grid For more information and games go to: until you seen an opportunity to place a number. But don’t SUDOKU.COM try to “force” anything – Sudoku rewards patience, insights, and recognition of patterns, not blind luck or guessing.



DIY RATTLESNAKE EGG PRANK What you’ll need: • wire coat hanger or large paper clip • rubber bands • a metal washer or a small paperclip bent over itself • An envelope (You’ll want an envelope with as small an opening as possible, regu- lar mailing envelopes don’t work well for this. The smaller the opening & the thinner the envelope, the better.) Or make your own envelope with paper and tape. • something to write with • needle nose pliers • wire cutters • and if you want, some small plastic beads to place inside the envelope First, cut out the bottom part of the wire hanger with the wire cutters or use a large paperclip. Once you have that, bend it into a U shape as good as you can, and curl the very end of both sides. Make sure the wire U is small enough so you can fit it inside the envelope without it being seen. You may need to play with the size depending on which envelopes you use. Take two rubber bands and put them halfway through the washer or (a small paperclip folded over itself) opposite of each other. Carefully put the whole thing on the wire U, and make sure it’s secure on the hooks. Now that you’re finished with the contraption, wind up the washer or small paperclip and slip it into the envelope making sure it doesn’t unwind. If the envelope is tight enough, it should only unwind when someone tries to look into it or squeeze it. To fully execute the prank, make sure to decorate the envelope. I think the best is to write something along the lines of “Caution: Real Rattlesnake Eggs straight from Arizona “ Now that the prank is ready, you can approach someone and ask them if they can hold your “eggs”. Tell them they can take a look if they want. We love this prank and think it’s a hilarious one to pull on someone. Send them off to your grandkids, they love it. Or do a tutorial on Skype or Zoom and show them how to make one. P. S. Rattlesnakes don’t lay eggs. They actually give birth to live babies! A Magic Trick In A Pastry Shop Two broke and hungry best friends, Dave and John, go to a pastry shop. Dave suddenly whisks three cookies into his pocket with lightning speed. The baker doesn’t notice. He says to John, “See how clever I am? You’ll never beat that!” John replies, “Oh yeah? Watch this.” He says to the baker, “Give me a cookie, I can show you a magic trick!” The baker hands him a cookie which he promptly eats. Then he says to the bak- er: “Give me another cookie for my magic trick.” The baker is getting suspicious but he gives it to him. He eats this one too. Then he says again: “Give me one more cookie... “ The baker is getting angry now but gives him one anyway. He eats this one too. Now the baker is really mad, and he yells, “And where is your magic trick?!” John points at Dave and says: “In that guy’s pocket!”



Pool Noodles more Versatile than Imagined Your imagination is the limit, but have you thought of how to use a pool noodle to work out the tension in tight muscles? The lowly pool noodle can be resurrected! Costly foam rollers are often recommend- ed to help soften tight muscles and fascia. If you’ve ever tried it, you know how pain- ful it can be. Used or new, a pool noodle is an inexpen- sive and slightly softer alternative that brings the same results, with a lot less pain. And if you want to put them to good use around your home: • Boot Holders • Shoe Stands • Fishing Rod Holders • Door Stoppers • Kneeling Pads for gardening • Bumpers on Garage walls (to keep car doors from hitting the walls) • Bracelet Holders What are your ideas for repurposing pool noodles? Benefits of foam rolling: 1. soften tight muscles 2. reduce pain from muscle tension 3. increase flexibility 4. restore range of motion 5. prevent injury