Autumn Years Summer 2024

BERGEN COUNTY

CELEBRATING LIFE OVER 55

SUMMER 2024 VOL.11 NO. 1 $4.95

CEO Audrey Meyers Ever Eyeing the Future

EARLY BASEBALL IN BERGEN COUNTY

WHAT IS POSITIVE PSYCHOLOGY?

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F inal preparations have been underway for our annual Autumn Years Living Expo on May 22. We always look forward to seeing our Autumn Years fans who attend our expos because we hear feedback that helps us to better enhance the magazine— although most all of the comments are praise and adoration! In addition to the fun raffles and light breakfast and lunch, please join us to gather great information from our exhibitors. Take a break to listen and dance to the Forever Young band play golden oldies under the Red barn. It will be a great day seeing everyone gathering together and having fun. This issue is the start of our 11th year! I couldn’t think of a more appropriate cover feature than Audrey Meyers, CEO of Valley Health Systems. Valley was the first Autumn Years advertiser to take a chance on the idea of a publication whose mission is to celebrate life over 55, and it has upheld that commitment all these years. Audrey’s vision to relocate and transform the Ridgewood hospital to Paramus began many years ago. Through much planning, determination and dedication, Valley Hospital’s new location is in place to better serve its patients on many levels of care, including using leading-edge technologies, such as artificial intelligence, as well as its new approaches to a number of growing health conditions, such as AFib (see page 16 for information about Valley’s recently adopted approach that uses pulsed electrical fields for patients with AFib). And, not to be overlooked, read how Audrey began her career over 40 years ago and how her family plays an important role in her life. Now that baseball is in full swing, how fitting it is that Tim Adriance brings us the history of baseball in Bergen County. Up and down the county, learn about the different teams and enjoy the photos that show uniforms and styles back in the day. Learn about the “rooters” and how they came about to support their teams. And about the “cranks,” who “think baseball, talk baseball, dream baseball and do all but play it.” As Mark Wright aptly says, “When I’m learning and growing, I feel alive.” This sums up Mark’s lifelong motto to never stop learning. From his intuitive love of music to teaching filmmaking at Northern Valley Regional High School, we see how his life’s path brought him to his most recent accomplishment—restoring a church’s pipe organ that was severely damaged in a 1978 fire (that is, an organ with three keyboards with 61 keys each and 36 ranks, or complete sets, of 61 pipes—more than 2,000 pipes in all). I think it’s fair to say, Mark should now be considered a master pipe organ restorer! Take a trip with Franklin Lakes’ Bob Penna and his wife Angela as they journey through Armenia and Georgia, two countries not typically considered travel destinations but, as you will see, filled with historic sites and welcoming people. As Bob shares his experiences, you will get a glimpse of just how thoroughly they are filled with treasures that can delight any traveler’s senses. Enjoy this Summer issue, and we look forward to seeing you on May 22 at Crestwood Park in Allendale! Heidi Gross publisher’s letter

CELEBRATING LIFE OVER 55

READERS’ LETTERS

Congratulations on your 10th anniver sary. I have been a subscriber for most of that time and enjoy every issue. I’ve found a lot of helpful informa tion, of course, but more importantly I’ve discovered how truly amazing our county is. What a diverse, interesting, accomplished collection of neighbors we share. How fortunate we are to live here, and I want to thank you for helping us realize that with each issue. –Gert Porto Several years ago I was waiting for a friend to arrive at the Ho-Ho-Kus train station and was marking time by walking around the area just beyond the actual station. And there among a clump of trees I found a small collec tion of headstones with faintly marked dates that were well over 100 years old. Ever since then I’ve wondered about that small plot of land, and now I’ve found the answer in your Grave Mat ters article. I was happy to read that it’s a known Zabriskie family cemetery containing 12 graves and not a lonely and unidentified bit of history. –Monica Hobbert I was glad to read your article in the Spring issue on pet trusts. It’s a reminder that whatever your age or your pet’s, you should have a well thought out plan for their care even in case of a temporary emergency. –Mike Lewensky

Cover photo: Nick Benedetto, Nick@NBPro.Media

SUMMER 2024 I AUTUMN YEARS 1

contributors

CELEBRATING LIFE OVER 55

KELLY PARR Kelly is a freelance writer in

TIM ADRIANCE Tim is a well-recognized historian and a past president of the Bergen County Historical Society. In 2016,

Publisher/Creative Director Heidi Gross autumnyearsmagazine@gmail.com (201) 747-2874 Editor-in-Chief Carol Munns editorautumnyears@gmail.com (201) 874-6012 Columnists Roger Anthony Fit for Life Stephanie Sass Food for Thought Luke Yeagley What’s Up with Apps Staff Writers Tim Adriance Emily Kratzer Kelly Parr Circulation Manager Sean Kelley requestautumnyears@gmail.com Marketing Assistant Margie Downs mdowns.aym@gmail.com Webmaster George Mamunes Printer Walsworth Printing

Greenville, SC. After holding multiple marketing communications positions

with KPMG, she made a career shift to higher education and worked in the English department and developed interactive e-books for a National Science Foundation grant at Brookdale Community College. She most recently worked at The Citadel for the former Mayor of Charleston, editing his memoir manuscript.

Tim received a Lifetime Achievement Award from Bergen County in recognition of his leadership in historic preservation for more than 30 years. A knowledgeable historian, entertaining presenter and expert on historic houses, he is a historical consultant, presenter of programs on local interest and provider of house histories and investigations. tim@timadriance.net executive career in the pharmaceuti cal industry. He is fluent in French and Italian and taught French in a Buffalo college. He has written numerous medical education programs and enjoys writing his “Fit for Life” column for Autumn Years . He is currently a fitness instructor at Holy Name Hospital Fitness in Oradell. ROGER ANTHONY Roger is retired from a 30-year

ROBERT PENNA Bob gained his PhD from Fordham University in 1975. He started his career as an English teacher in

Cliffside Park and moved into school administra tion in Leonia and East Orange School Districts. He retired after serving as a superintendent of schools in Guttenberg and Waldwick and later as the Director of Educational Leadership for Long Island University’s Orangeburg Campus. Presently, Bob teaches graduate courses part-time for LIU. He and his wife Angela reside in Franklin Lakes.

ROBIN FRANK Robin is a writer and public relations professional. In addition to news and feature articles, she specializes

For editorial questions and comments Contact Carol Munns at editorautumnyears@gmail.com For advertising inquiries Contact Heidi Gross at (201) 747-2874 or autumnyearsmagazine@gmail.com Letters to the Editor should be emailed to the Editor at editorautumnyears@gmail.com We reserve the right to edit for style and space. Autumn Years Magazine LLC P.O. Box 104, Allendale, NJ 07401 • (201) 747-2874 Website: www.autumnyearsmag.com Email: autumnyearsmagazine@gmail.com Autumn Years published by Autumn Years Magazine, LLC, Volume 11, Number 1, May 2024 (ISSN 2694-2917) is published quarterly free of charge. P.O. Box 104, Allendale, NJ 07401. Periodicals postage pending at 1037 MacArthur Blvd., Mahwah, NJ 07430. POSTMASTER: Send address changes to Autumn Years, PO Box 104, Allendale, NJ 07401. Autumn Years is a free quarterly publication dedicated to celebrating life over 55. The purpose is to bring readers information on health and well-being, finance and technology, as well as inspiring stories about the activities and accomplishments of the 55+ population of Bergen County. No part of Autumn Years, whether in print or digital, may be reproduced, in any form or by any means, photocopying, electronic, mechanical or otherwise, with out the prior written permission of the copyright owner.

STEPHANIE SASS Stephanie is a registered dietitian with a PhD in integrative and functional nutrition, who works for

in writing press releases, website content, blogs, e-newsletters and op-eds. Robin develops public relations and social media campaigns to increase clients’ visibility and enhance their reputation. She speaks, reads and writes fluent Spanish and French. Visit her website: https://robinfrank.com

Inserra Supermarkets in the company’s ShopRite store in Wallington, New Jersey. She provides a range of free nutrition services, including presentations and workshops at senior activ ities centers. To learn more about the Inserra ShopRite’s free nutrition services, contact her at Stephanie.sass@wakefern.com

EMILY KRATZER After a journalism career that stretched from The Desert Sun in Palm Springs, CA, to The Journal

LUKE YEAGLEY Luke is a former field engineer for a major technology company and a current data scientist. A graduate

News in West Nyack and Harrison, NY, Emily enjoys freelance writing. She helped establish the student chapter of the Society for Professional Journalists at California State University at Humboldt and has been a member of SPJ ever since. She served for seven years on the board of the N.J. Chapter of SPJ. Emily volunteers in Washington Township at the public access station WCTV.us.

of the University of Pennsylvania with a degree in Computer Science and Economics, he is quick to note with a smile that he honed his computer skills early in life by helping his parents and grand parents navigate their iPads.

To subscribe to Autumn Years, visit our website www.autumnyearsmag.com or call (201) 747-2874.

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AUTUMN YEARS I SUMMER 2024

MAY 22, 2024 (RAINDATE MAY 23)

AN EXPO OF SERVICES & OPPORTUNITIES FOR THE 55+

Crestwood Park, Red Barn 300 West Crescent Ave. Allendale, NJ 07401 9:30am - 2pm

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EVERY REGISTERED PARTICIPANT RECEIVES A FREE BREAKFAST & LUNCH & FREE TICKETS FOR OUR RAFFLE DRAWINGS. VISIT EVERY EXHIBITOR TO GATHER INFORMATION ON SENIOR RELATED SERVICES AND ENJOY LISTENING TO THE BAND FOREVER YOUNG PLAY GOLDEN OLDIES. A GREAT TIME EVERY YEAR! NOTE: RAINDATE MAY 23.

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content s

22 FINANCIAL PLANNING 22 A Midyear Check-in with Your Financial Advisor By Timothy M. Duncan, JD, AIF® Midyear is a good time to evaluate your financial situation; here’s a list that can help you assess your progress, make necessary adjustments and ensure that you are on track to achieve your goals 24 How to Prepare Your Home for Sale By E. Scott Miller and Deirdre “DeeDee” Butwin If you are a long time owner planning to sell your residence, these tips will help make your home stand out from the competition and attract more offers 26 Probate Issues Are Reduced by Proper Estate Planning By Nicholas Stratton Learn what probate involves and how it can be circumvented by using some popular alternatives 60 TECHNOLOGY TRENDS 60 Thinking of Getting an Outdoor TV? Tips to Help You Make a Good Choice By Felicia Halpert & Costa Rodis Some practical advice if you are planning to set up a TV in your backyard this summer to watch your favorite baseball team or stream your favorite movies A collection of apps to help you find some new activities in your area that you and your family may enjoy this summer 64 BEST BETS 64 Staying Cool during the Summer By Dan Gallagher Here are several simple measures you can take to cool your home if you don’t have AC or want to limit its use for practical, health or environmental reasons 62 What’s Up with Apps By Luke Yeagley

6 IN MY WORDS Yes, There Is Life after Grief: Honoring My Late Husband By Mary Lou Falcone 9 COUNTY CALENDAR A selection of activities available in Bergen County and its neighbors 12 HEALTH & WELFARE 12 Fit for Life My Get-Up-and-Go Got Up and Left ! By Roger Anthony The loss of stamina is a natural part of aging, but there are steps that can be taken to mitigate its impact; read what some of them are Salads with a mix of carbohydrates, proteins and fats will keep the body full and satisfied during the summer months so why not make them the star of your meal rather than a side dish 16 What Is Atrial Fibrillation and How Is It Treated? By Suneet Mittal, MD Here are answers to these two questions about a growing cardiac concern worldwide and details about the availability of a treatment using the latest technology Read about positive psychology, one of the newest branches in the field of mental health that emphasizes uncovering people’s positive qualities to help them navigate life’s difficult moments 20 3D Printing Transforms Joint Replacement Surgery By Robin Frank Find out about 3D printers that are now creating custom-made joint replacements with a high degree of precision and speed when a standard “off the shelf” implant won’t work 14 Food for Thought Don’t Underestimate a Summer Salad By Stephanie Sass, RD PhD 18 Are We Good Enough? By Ruth A. Levy, PhD, LMFT

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AUTUMN YEARS I SUMMER 2024

Teacher Mark Wright A Student of Lifelong Learning

CEO Audrey Meyers Ever Eyeing the Future

By Kelly Parr Not surprising, someone who is committed to lifelong learning is apt to have a full resume of achievements; in this case, that means spending decades as an honored high school teacher, performing at Preservation Hall in New Orleans with notable jazz musicians and, his latest accomplishment, restoring a church’s grand pipe organ damaged by fire, to name a few

By Emily Kratzer Leading an award-winning health system that serves almost a half million people is a culmination of a career that spans almost 45 years, though challenges continue and this leader has no intention of sitting back; with an eye to the future, she sees the need for the health system to “always change always grow,” and she is there to help make that happen Batter Up! Early Baseball in Bergen County By Tim Adriance Take a nostalgic trip around the bases starting in 1860 when the first baseball team in the county took the field until the opening of the George Washington Bridge when the county’s baseball fans gained easier access to professional teams like the Yankees and Giants; before then, however, most communities had a team, an avid fan base and its own field of dreams

Armenia & Georgia Historic Sites and

Welcoming People By Robert F. Penna, PhD

Bob and Angela Penna of Franklin Lakes share their recent experiences traveling to these two remarkable destinations that are set between Europe and Asia; filled with a wealth of history, these countries offer ancient fortifications and monasteries, narrow winding cobblestone streets, little villages, great food, outstanding wines and warm friendly welcoming people

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SUMMER 2024 I AUTUMN YEARS

IN MY WORDS

Yes, There Is Life after Grief Honoring My Late Husband By Mary Lou Falcone

“Is there life after grief?” you may ask. The simple answer is, “Yes!” The more complex answer is that while your life continues after the death of a loved one, it can take new turns—many of which you do not see coming. Grief becomes your companion, but it does not have to be your nemesis. Grief can actu ally be a catalyst to reach beyond what you knew, beyond your comfort zones to ex plore a life you might never have imagined. When my husband Nicky Zann, my soul mate of 47 years, died of Lewy body dementia (LBD) in 2020, grief was certain ly present, but it was not all consuming. Why? Because LBD is a neurodegenerative disease that can mimic Alzheimer’s dis ease; but unlike Alzheimer’s, it fluctuates. This means that one day your loved one is completely lucid and 100 percent himself and the next day may not even know who you are…it’s a roller coaster ride. As your loved one declines a bit more each day, you experience profound loss in increments over time. And then one day, the end comes. The grief, which started long before death, continues, but it now takes on different forms that you do not always see coming and that can take you completely by surprise. What you feel at the time of passing is closure. You feel emptiness and loneliness. You also might feel relief that your loved one no longer has to suffer; the agony of watching the slow goodbye is over. While profound grief follows death, it does not necessarily shower its full impact all at once. Grief often comes in waves that can flow out with the tide, only to wash over

Of course, given a choice, I would have wished to grow older with Nicky by my side. And, in special moments—the first glimpse of the sun as it comes over the ocean on a beautiful summer morning, the fresh smell of earth after a spring rain, the vibrancy of autumn colors, the quiet starkness of the first winter snow, the joy ous sound of children’s laughter—I am still reminded of loss, now infused with hope and resilience. Today, as I start anew as an advocate for LBD awareness, I am transported to a place of renewed purpose. With the book as my calling card, I am able to travel around the country sharing our love story and high lighting the all-important message—you are not alone—with caregivers, families and health care professionals alike. Yes, there is life after grief!

you again and again; there is no statute of limitations. Almost immediately after Nicky passed, I decided to follow advice he had given me in a lucid moment a few months before he died. He said, “Mary Lou, you have to write,” and at the time I didn’t quite understand what he was telling me. Honestly, it did not resonate. Immediately following his passing, I realized what his prophetic words meant. I had always said that I would never write a book, but here I was doing just that. I needed to follow Nicky’s directive, I needed to write. For the better part of a year, night after night and day after day, I would sit at my computer with tears streaming down my face as I remembered our life together: the love, the good times, the horror of getting the LBD diagnosis, and the aftermath of watching the disease destroy my brilliant, vibrant Nicky. Writing was cathartic; it honored Nicky and kept him close. In an odd way, he was guiding my grief, allowing me to let it out in my own way, in my own time. It was difficult, but it was also beauti ful to be reliving so many years of loving and being loved.

Mary Lou Falcone, an internation ally known classical music publicist and strategist who for five decades has helped guide the careers of many

prominent artists and institutions, is the au thor of the memoir, I Didn’t See It Coming: Scenes of Love, Loss and Lewy Body Dementia. More at www.maryloufalcone.com

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AUTUMN YEARS I SUMMER 2024

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CELEBRATING LIFE OVER 55

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Visit www.autumnyearsmag.com and click subscribe. Save a stamp and fill out the form above, take a photo and email it to: requestautumnyears@gmail.com

AUTUMN YEARS • PO BOX 104 • ALLENDALE, NJ 07401

COUNTY CALENDAR

FARMERS MARKETS

FESTIVALS, FAIRS & SHOWS

ENGLEWOOD FARMERS MARKET

FAIR LAWN STREET FAIR & CRAFT SHOW • June 2 11th Street Fair Lawn, NJ HASBROUCK HEIGHTS STREET FAIR • June 2 216 Boulevard Hasbrouck Heights, NJ CRAFTS IN THE PARK • June 2 Veterans Memorial Park Westwood, NJ MONTVALE STREET FAIR • June 9 1 Paragon Drive Montvale, NJ ELMWOOD PARK MULTI-CULTURAL FESTIVAL STREET FAIR • June 15 STATE FAIR MEADOWLANDS • June 20-July 7 One MetLife Stadium Drive East Rutherford, NJ NYACK FAMOUS STREET FAIR • July 14 Broadway and Main Street Nyack, NY CRAFTS AND ANTIQUES IN THE PARK • August 25 Veterans Memorial Park Westwood, NJ 300 Market Street Elmwood Park, NJ

• June–October Fridays, 11am-6pm Depot Square Park (corner of Demarest Avenue and Van Brunt Street)

ORADELL FARMERS MARKET • June–November Sundays, 10am-3pm Post Office parking lot, Oradell Avenue and Kinderkamack Road PARAMUS FARMERS MARKET • May 31–October Fridays, noon-6pm Petruska Memorial Park North lot, 475 N. Farview Avenue RAMSEY FARMERS MARKET • May–November Sundays, 9am-2pm Ramsey Train Station at Erie Plaza off Main Street

MUSEUMS & HISTORICAL EVENTS

MORRIS MUSEUM • Through September 1, Set in Motion: Kinetic Worlds from the

THE AVIATION HALL OF FAME & MUSEUM OF NEW JERSEY • June 15, Sept. 14, Oct. 13, Nov. 9—Open Cockpit Days 400 Fred Wehran Drive Teterboro, NJ www.njahof.org • July 13, Vintage baseball—the Flemington Neshanocks and the En terprise Club of New Bridge will play each other with 19th century rules. New Bridge Landing 1205 Main Street, River Edge, NJ www.bergencountyhistory.org MONTCLAIR ART MUSEUM • Through June 30, George Inness: Visionary Landscapes • Through August 4, Siona Benjamin: Lilith in the New World • Through November 11, Joel Meyerowitz: Photographs from Cape Cod (1976-1987) 3 South Mountain Avenue Montclair, NJ www.montclairartmuseum.org BERGEN COUNTY HISTORICAL SOCIETY

Studio of Richard Whitten 6 Normandy Heights Road Morristown, NJ http://morrismuseum.org

NEWARK MUSEUM OF ART • Through December 31, Unexpected Color: A Journey Through Glass 49 Washington Street Newark, NJ https://newarkmuseumart.com

RIDGEWOOD FARMERS MARKET • June 23–October 27 Sundays, 8:30am-2pm NJ Transit Railroad Station (Garber Square)

SWIM CLUBS & TOWN POOLS

RIVER EDGE FARMERS MARKET

ALLENDALE Brookside Racquet & Swim Club 480 Brookside Avenue www.brooksideracquetandswimclub.com

• May 23–October 24 Thursdays, 1pm–6pm Continental Avenue & Memorial Park

RIVER VALE FARMERS MARKET • May 16–October 24 Thursdays, noon-6pm 406 Rivervale Road, next to the Town Hall parking lot

BOGOTA Bogota Swim Club 452 Feller Place https://bogotaswimclub.com DEMAREST Demarest Swim Club 1 Wakelee Drive www.demarestswimclub.org

TEANECK FARMERS MARKET • May–November Thursdays, noon–6pm Off Cedar Lane, at Garrison Avenue

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SUMMER 2024 I AUTUMN YEARS

COUNTY CALENDAR

TEANECK Teaneck Swim Club 700 Pomander Walk www.teaneckswimclub.org TENAFLY Tenakill Swim Club 165 Grove Street www.tenakillswimclub.com WESTWOOD Pascack Valley Swim Club 140 Tillman Street www.swimpascack.com

DUMONT Dumont Swim Club 2 Dance Boulevard, Twin Boro Park www.dumontswimclub.com

HARRINGTON PARK Harrington Park Swim Club 533 Lafayette Road https://hpswimclub.net

HAWORTH Haworth Swim Club 350 Lake Shore Drive www.haworth.org

HACKENSACK PERFORMING ARTS CENTER • June 14-15, Santiago Cruz— PAC the House • June 22, Bragging Rights

PAPER MILL PLAYHOUSE • June 5-30, Beautiful: The Carole King Musical 22 Brookside Drive Millburn, NJ 1-973-376-4343 www.papermill.org

WOODCLIFF LAKE Woodcliff Lake Municipal Pool

NEW MILFORD New Milford Swim Club 160 Trotta Drive www.newmilfordswimclub.com

1 Werimus Road www.wclnj.com

Sketch Comedy 102 State Street Hackensack, NJ 201-820-3007 www.hacpac.org

WYCKOFF Spring Lake Beach Club 691 Wyckoff Avenue https://wyckoffymca.org/member ship/spring-lake-beach-club

NORWOOD Norwood Swim Club 80 Hudson Avenue www.nnjsc.org

THE PLAYERS GUILD OF LEONIA • May 31-June 16, Applause • June 28-30, Marshall Playwrights Showcase 130 Grand Avenue Leonia, NJ 201-947-9606 www.leoniaplayers.org PRO ARTE CHORALE • June 1, “Pro Arte Hits 60!—A Blast from our Past” celebrating Pro Arte’s 60th anniversary season Bethlehem Lutheran Church 155 Linwood Avenue

MAYO PERFORMING ARTS CENTER • June 5, Paul Anka— Seven Decades Tour

ORADELL Oradell Swim Club

THEATER & MUSIC

428 East Ridgewood Avenue www.oradellswimclub.com

• June 14, The Happy Together Tour 2024, featuring The Turtles, Jay & The Americans, The Association, Badfinger, The Vogues and The Cowsills • June 15, A Bronx Tale: A One Man Show Starring Chazz Palminteri • July 16, Justin Hayward & Christopher Cross • August 6, The Greatest Love of All—A Tribute to Whitney Houston • August 8, Air Supply

BERGEN PERFORMING ARTS CENTER

• June 3, Paul Anka: Seven Decades Tour

RAMSEY Ramsey Municipal Pool 75 East Oak Street www.ramseymunicipalpool.com RIDGEWOOD Graydon Pool 259 North Maple Avenue www.ridgewoodnj.net/village government/departments/rercreation/ graydon-pool

• June 12, The Happy Together Tour 2024, featuring The Turtles, Jay & The Americans, The Association, Badfin ger, The Vogues and The Cowsills • June 13, Engelbert Humperdinck: The Last Waltz Tour • June 15, Almost Queen: A Tribute to Queen • August 23, Dirty Deeds: The AC/DC Experience 30 North Van Brunt Street

Ridgewood, NJ 201-497-8400 www.proartechorale.org

100 South Street Morristown, NJ 1-973-539-8008 www.mayoarts.org

RIVER EDGE River Edge Swim Club 600 Riverside Way www.reswimclub.org

Englewood, NJ 201-227-1030 www.bergenpac.org

THE SHAKESPEARE THEATER OF NEW JERSEY

NEW JERSEY PERFORMING ARTS CENTER • June 5, Bonnie Raitt • June 9, New Jersey Symphony: Daniil Trifonov Plays Gershwin • June 20, Jazz Jams • June 23, Samara Joy One Center Street, Newark, NJ 1-888-466-5722 www.njpac.org

• June 19-July 14, As You Like It • July 10-28, The Book of Will 36 Madison Avenue Madison, NJ www.shakespearenj.org

DEBONAIR MUSIC HALL • June 8, NuMetal Night • June 15, Lounge Act- A Tribute to Nirvana 1409 Queen Anne Road Teaneck, NJ 201-833-0011 https://debonairmusichall.com

ROCHELLE PARK Rochelle Park Swim Club 1 Lotz Lane https://rochelleparkswimclub.org

10 AUTUMN YEARS I SUMMER 2024

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HEALTH & WELFARE

Fit for Life My Get-Up-and-Go Got Up and Left ! By Roger Anthony It’s frustrating. We remember when it felt like our energy seemed inex haustible. Like human Energizer bunnies, we would go on for hours, mov ing seamlessly from one task to another. But as the years pass we find our selves slowing down and requiring frequent pauses. It takes much longer for us to do most everything. Even if we maintain much of our strength and flexibility, it becomes increasingly difficult to sustain our energy. We begin to move slower and tire faster. We lose our stamina!

prove our range of motion and flexibility. However, another important and some times overlooked component of func tionality is of course stamina, the ability to sustain prolonged physical or mental effort. Even though we get stronger and heart healthier, we may notice that we “run out of gas” much sooner than ever. This unwelcomed loss of stamina can significantly impact seniors’ overall qual ity of life. It can lead to decreased endur ance, making everyday activities of living like walking, climbing stairs, self-care and household chores more challenging and time consuming. We may not be able to complete the task(s) at hand without pausing to recover. Sometimes, instead of continuing to pursue, we even stop alto gether and abandon hope of achieving the goal. We just give in or give up. Contributing factors A continued decline may lead to a very sedentary lifestyle, further exacerbat ing muscle weakness, joint stiffness and weight gain. It is insidious, progressive and cumulative and can lead to more suscep tibility to falls and injuries that bring on a whole host of other debilitating issues. Another consideration for seniors is nutrition. Our bodies cannot function properly without adequate fuel. When poor dietary habits or inadequate intake of essential nutrients come into play, weakness and fatigue result in inability to sustain physical activity. Additionally, de hydration is very common in older adults

“The older I get, the better I used to be.” –Lee Trevino

A s we age, it should be no surprise that our energy levels begin to diminish. Most of what happens is physiological. Our bodies are changing. We begin losing muscle mass (sarcope nia) starting around age 30 when the amount of muscle tissue and muscle fibers begin to decrease and continue to do so throughout our life. After age 40 there can be a decline of 1- to-2 percent per year in lean body mass and 1.5- to-5 percent per year in strength. Bones also become less dense, cartilage begins to thin and ligaments begin to lose elastic ity, all of which results in progressive weakness, loss of flexibility and vulner ability to injury. Also, changes in our cardiovascular system result in decreased oxygen uptake, and cardiac output causes us to tire sooner.

Chronic or even acute health condi tions also play a role—everything from heart disease (a major player in seniors) to diabetes, respiratory disorders, ar thritis, cancer, etc. And ironically, often the very medications used to treat these issues may have side effects that further exacerbate loss of stamina. Consequently, we have come to expect that the loss of strength and cardiovascu lar capacity, which are commensurate with age, will ultimately impose some limita tions on things that we used to do easily. Running out of gas Many of us are doing what we can to hang on to our functionality. We exercise. We do “cardio” exercises like walking, running, biking, etc., to get our hearts pounding. We use resistance like weights, bands and gym equipment to maintain our muscle and bone strength. We get into stretching, yoga, tai chi, etc., to im

12 AUTUMN YEARS I SUMMER 2024

and is quite often the culprit in decreased energy levels and loss of stamina. This one is easy. Our urine color is a good gauge of adequate hydration. Urine should be straw colored or lighter. If it is dark, it is time to drink up. Also, sleep disorders, regard less of etiology, will absolutely result in fatigue, inability to focus and decreased stamina. Psychological effects It is also important to understand that psychological factors such as depression, mental illness, anxiety or even stress often lead to lack of incentive, which can seriously impact stamina because of lack of motivation to engage in physical activ ity to maintain endurance. Ultimately, the cumulative effects of declining stamina have significant mental and emotional effects on seniors. Chronic fatigue and physical limitations may restrict their abil ity to enjoy life to the fullest, leading to feelings of boredom, loneliness and dis satisfaction. Consequently, many seniors may experience a decline in their overall well-being and sense of fulfillment as they struggle to cope with the challenges imposed by diminished stamina. The loss of stamina can interfere with seniors’ abil ity to maintain relation ships, pursue meaningful activities and engage with their sur roundings, further exacerbating feelings of isolation and disconnection. Many individuals derive a sense of purpose and satisfaction from being able to engage in activities they enjoy, whether it be socializing with friends, pursuing hobbies or participating in community events. However, declining stamina may limit

Regaining diminished stamina is a long, unhurried process. It is essential to listen to your body and progress gradu ally. Pushing too hard too soon can lead to injury or burnout. Start by setting realistic exercise goals. Focus on activities that are enjoyable and do them routinely, whether it is working out at a fitness facility, walking, dancing, swimming, gardening, tennis, pickleball or whatever else you choose, as long as it involves movement, resistance and cardio. Take note of how long it takes before you need to stop. Then gradually, each time you start again, aim to hang in there a bit longer by increasing the duration, speed, intensity and/or frequency of that activity. Many people are incentivized by devic es like Apple Watches, iPhones or Fitbits that track and record activities. Engaging in activities with a partner or friend can also involve some friendly motivating competition that can also help increase stamina. If you are new to fitness, it would be best to begin with a personal trainer who specializes in senior fitness to

their ability to participate in these activi ties, leading to feelings of inadequacy, frustration, isolation, and even depres sion. Furthermore, the loss of indepen dence resulting from reduced stamina can impact seniors’ self-esteem and sense of identity, as they may feel like a burden on their loved ones or society at large. What can I do to get my stamina back? The good news is that while the loss of stamina is a natural part of the aging process, there are steps that seniors can take to mitigate its impact and maintain a higher quality of life. In most cases, the most significant contributors to the loss of stamina in seniors are inactivity and sedentary lifestyles. Regular exercise, including activi ties that focus on improving endurance, strength and flexibility, can help seniors preserve and build their stamina. Incorpo rating regular exercise into daily routines is essential. Seniors should engage in a combination of aerobic, strength and flex ibility exercises. Aerobic activities like walk ing, swimming or cycling help improve car

guide and help you establish a safe and effective program. Adopting a healthy lifestyle that includes a balanced diet, adequate sleep and stress management techniques can support overall physical and mental well-being. By taking

proactive steps to mitigate and manage decline in physical endurance, including routine cardiovascular and resistance exercise to regain and maintain strength, movement, functionality and stamina, seniors can enhance their resilience, main tain their independence, continue to lead fulfilling lives and stay Fit For Life .

diovascular health and stamina. Strength training, using light weights or resistance bands, can enhance muscle strength and endurance. Flexibility exercises such as yoga or stretching routines improve mobil ity and reduce the risk of injury.

SUMMER 2024 I AUTUMN YEARS 13

HEALTH & WELFARE

Food for Thought Don’t Underestimate a Summer Salad By Stephanie Sass RD, PhD L ettuce take a moment to appreciate a well-balanced summer time salad. Salads are often treated as a side

Adding fruits and vegetables to any greens can make sweet or savory addi tions to a salad. The number of flavor combinations is endless. Fruits such as apples, blueberries, peaches, mangos and strawberries pair well with baby greens, arugula and spinach. These fruits also pair well with creamy cheeses like goat cheese, feta, and gorgonzola, and adding a lightly sweetened dressing will tie all the flavors together. On the other hand, cooked or raw vegetables, such as peppers, zucchini, broccoli, tomatoes, cabbage, carrots, Brussels sprouts and beets, pair well with most lettuces, spices and dressings. Generally, the more color ful the fruits and vegetables included in a meal, the more nutrients. Therefore, always aim to add a variety of fruits and vegetables to any dish. While fruits and vegetables are primarily carbohydrates, they provide very few calories and carbohydrates per serving because they are mostly water. To create a balanced meal, adding whole grains, such as bulgur, brown rice or qui noa, to salads is often beneficial. These grains are complex carbohydrates that contain B vitamins and fiber. Grains also absorb flavors from salad dressings, oils, vinegar, citrus juices and spices well, so they make excellent additions to salads. Add about half-to-three-fourths of a cup of cooked grains per person to the salad to aid with portion control. Proteins are also integral to any bal anced meal, and salads are no excep tion. Proteins are essential for building and maintaining muscle and can keep the stomach fuller for extended periods

dish when they have the potential to be the star of a meal. Like any meal, when served as a main dish, a salad should have a mix of carbohydrates, proteins and fats. A combination of these nutrients will keep the body full and satisfied. So, let’s begin with a solid base, the greens. Dark leafy greens, such as aru gula, kale, spinach and romaine lettuce, are excellent sources of vitamins and minerals, including calcium, folate, iron, vitamin C and vitamin K. However, these colorful powerhouse vegetables also provide fiber and antioxidants, such as carotenoids. Antioxidants help remove potentially harmful free radicals from the body before they can cause damage. Adults should eat about two cups of dark leafy greens per week, whether cooked Swiss chard or raw green leaf lettuce. However, lighter-colored lettuce, like iceberg, is also a good base for salads. Lettuce, regardless of the type, is great for volume-based eating. Iceberg lettuce, for example, contains less than 20 calories and 5 grams of carbohydrates per two cups chopped. Despite being less nutri ent-dense than darker greens, lighter greens can serve a purpose in a salad, especially for those who like to eat large volumes of food but do not necessarily love the taste of dark greens. Try mixing a lettuce you enjoy with a new lettuce to get a taste for it without overwhelming your taste buds.

Roasted Vegetable & Lentil Salad Ingredients • 1 large carrot, chopped • 1 medium fennel bulb, cut into 1-inch pieces, plus fronds for garnish (optional) • 1 small red onion, halved and chopped • 2 cups cauliflower florets • ¼ cup olive oil, divided • 1 cup packed chopped kale • 1 tablespoon fresh lemon juice • 1 tablespoon maple syrup • 1 can (15 oz) drained and rinsed brown lentils • ½ (8 ounces) mozzarella • ½ cup chopped, roasted unsalted cashews Directions Preheat oven to 425 degrees, line rimmed baking pan with nonstick foil. In large bowl, toss carrot, fennel, onion, cauliflower, 2 tablespoons oil, ½ teaspoon kosher salt and ¼ teaspoon fresh cracked black pepper; spread on prepared pan and roast 20 minutes, stirring once. Stir kale into vegetable mixture; roast 10 minutes or until vegetables are golden brown and tender, stirring once. Makes about 5 ½ cups. In same large bowl, whisk lemon juice, syrup, ¼ teaspoon each of kosher salt and fresh cracked pepper, and remaining oil; fold in lentils and vegetable mixture. Makes about 7 cups. Serve salad sprinkled with mozzarella and cashews garnished with fronds, if desired.

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Adding foods like eggs, cheese, nuts and seeds to salads will also add fat to the dish, and, as stated earlier, a balanced meal should have carbohydrates, proteins and fats. Fats not only add depth and flavor to a meal but also help keep you full and help the body absorb nutrients, including vitamins D, E, A and K. More over, fat sources, such as nuts, seeds, avo cados and olive oil, provide essential fatty acids that are good for your heart and cholesterol levels. Still, these fatty foods

contain a significant amount of calories and should be used in moderation. About one ounce of cheese nuts or seeds is ap propriate to add for each salad serving. Salad dressings are another common salad component that should be used in moderation. That being said, salad dress ing should not be avoided because the fats help the body absorb nutrients and the added flavor helps people eat and enjoy more vegetables. However, a stan dard shelf-stable salad dressing generally provides anywhere between 70 and 150 calories per two tablespoons, with most of the fat and calories coming from soybean or palm oil. Depending on the type, salad dressing may also be high in added sugars. Always opt for low-sugar and low-fat salad dressings when given the option. Another way to enjoy salad dressing is to stretch its flavor. One way to stretch the flavor of a creamy dressing, like ranch or blue cheese, is to mix in plain, non-fat Greek yogurt. Adding yogurt will make the flavor a bit tangier, but it will also in crease the amount of dressing that can be used without adding a significant amount of calories. Some brands also sell yogurt based salad dressings in the refrigerated produce section that are lower in calories and fats and higher in protein than some shelf-stable brands. Of course, another great alternative to shelf-stable salad dressings is making your own using high quality extra virgin olive oil, red, white, apple cider or balsamic vinegar, fresh citrus juice and spices. Making your own dressing allows you to control the amount of fat, calories and salt, while still develop ing a flavor profile you enjoy. If you are looking for recipe inspira tion, have your friends over for a DIY salad and salad dressing party. Have each friend bring two to three salad or salad dressing ingredients and test who can make the best dish. Additionally, visit ShopRite’s Recipe Shop online for more recipes and ideas.

Chinese Cold Noodle Salad Ingredients • 1 package Buitoni linguine (9 oz.) • 1 ½ cups shredded red cabbage • 1 ½ cups shredded carrots • ¼ cup sliced green onions • 2 ½ tablespoons sesame oil • 2 tablespoons soy sauce • 1 ½ tablespoons honey • 1 tablespoon grated fresh ginger Directions

because they require more energy to be digested than carbohydrates. About 15-to-30 grams of protein at each meal is recommended to create a balanced dish. When choosing animal-based proteins, opt for lean protein sources such as lean ground beef, chicken or turkey, chicken breast, shrimp, white turkey meat, pork loin and cuts of steak with less marbling (fat). Salmon and tuna are also ideal choices; despite being considered fatty fish, they provide a significant amount of protein and healthy omega-3 fatty acids, which have brain and heart health bene fits. A four-ounce serving of these animal based proteins provides between 20 and 35 grams of protein. However, if these types of proteins are not for you, beans, lentils, edamame, tofu, nuts, seeds, eggs and cheese are also proteins that can add flavor and nutrients to a salad. Whisk oil, soy sauce, honey and ginger in a small bowl. Pour over pasta mixture; toss to combine. Sprinkle with toasted sesame seeds, if desired. Prepare pasta according to package directions; drain, rinse in cold water until pasta is cold. Place pasta, cabbage, carrots and green onions in a large bowl.

Quinoa Burrito Salad Bowl Ingredients • 1 cup Tri-color quinoa • 4 cups romaine lettuce, chopped • 2 cups sweet potato, cooked and cubed • 2 cups red cabbage, shredded • 1 can (15 oz) black beans, drained and rinsed • 1 cup corn kernels, cooked • 1 cup prepared pico de gallo • 1/2 cup prepared guacamole • 1/3 cup feta cheese, finely crumbled • 1 lime, cut into wedges Directions Prepare quinoa according to package directions. Top quinoa with romaine, sweet potato, cabbage, black beans and corn. Top with pico de gallo, guacamole and sprinkle with feta. Serve with lime wedges. Tip for added protein: top salad with grilled chicken, beef or shrimp. For vegan salad bowl, substitute feta with vegan shredded cheese or plant-based meat crumbles. To quickly cook sweet potatoes, pierce several times with a fork. Microwave on HIGH for 8 to 10 minutes or until fork tender.

SUMMER 2024 I AUTUMN YEARS 15

HEALTH & WELFARE

What Is Atrial Fibrillation and How Is It Treated? By Suneet Mittal, MD

Atrial fibrillation (AFib)—the most common type of abnormal heart rhythm, according to the Centers for Disease Control and Prevention—occurs when the heart beats too slowly, too fast or in an irregular way. AFib may occur in short episodes or may become a permanent condition. The condition is not usually life-threatening on its own; however, if left untreated, AFib can cause serious com plications. In people with AFib, the heart’s upper chambers quiver instead of beat effectively. This can cause blood to pool and clot, potentially leading to a stroke. Normally, the heart contracts and relaxes in a coordinated rhythm. Additional complications can include increased risk of congestive heart failure and chronic fatigue.

• Chest pain • Confusion • Fatigue • Lightheadedness • Shortness of breath • Unexplained falls or fainting • Weakness If you think you are experiencing AFib, seek urgent medical care. You or a loved one should call for emergency medical help if you experience chest pain, which may be a sign of a heart at tack. A doctor can assess your condition and, should you display symptoms of AFib, refer you to an electrophysiologist who specializes in diagnosing and treat ing heart arrhythmias. When seeking ur gent medical care, an electrophysiology study may be done to record electrical activity of your heart and determine the cause of heart rhythm disturbance. Restoring the right rhythm Treatments for AFib restore or reset the heart’s rhythm so your heart can pump blood effectively. An electrophysiologist can determine the best course of treat ment for you, which may include one or more of the following options:

• Lifestyle modifications to reduce risk factors—a heart-healthy, low-sodium diet; exercise; smoking cessation; avoid ing alcohol • Medications to slow down the rapid heart rate associated with AFib and/or prevent clotting • Electrical cardioversion uses a machine and sensors (electrodes) to deliver quick, low-energy shocks to the chest to restore normal heart rhythm • Radiofrequency ablation, a minimally invasive procedure that delivers a burst of radiofrequency energy through a thin, flexible tube inserted in a blood vessel; the treatment destroys tissue that triggers abnormal electrical signals • Surgery can be performed to disrupt electrical pathways that cause AFib • Atrial pacemakers may be implanted to regulate the heart’s rhythm Treatment using the latest technology Our team at Valley’s Snyder Center for Comprehensive Atrial Fibrillation, as leaders in AFib care, has access to the latest devices and procedures not avail able at many other hospitals. One such treatment recently adopted by our team

Are you at risk? AFib is a growing cardiac concern world wide, and we are seeing more patients coming in looking for treatment. Accord ing to the American Heart Association, more than 12 million Americans are ex pected to develop AFib by the end of the decade. The following factors increase your risk for AFib: • Age (risk increases with age) • Alcohol consumption (for some people drinking alcohol can trigger AFib) • Chronic conditions such as thyroid problems, sleep apnea and other medical conditions

• Family history of AFib • High blood pressure

• Medical history of heart disease, heart attack, heart surgery or valve problems

What are the symptoms of AFib? Episodes of AFib may come and go in a matter of hours, or symptoms may persist for longer periods until treated. Palpitations—the sensation of a racing, fluttering or irregular heartbeat—are the most recognizable symptom of this condition. Other symptoms include:

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Electrophysiology care at The Valley Hospital

Cardiac electrophysiology care at Valley is provided by a team of specialists that includes electrophysiologists, advanced practice providers, nurse navigators and administrative staff who under stand the complexity of heart rhythm conditions. Together with the patient and their loved ones, the team will work together to develop a personalized treatment plan using the latest, evidence based approaches to care. The Valley Hospital has earned IAC Cardiac Electrophysiology re accreditation by the Intersocietal Accreditation Commission (IAC). As one of only 22 IAC Cardiac Electrophysiology-accredited facilities in the United States, The Valley Hospital is currently the only facility in New Jersey holding this prestigious designation. Valley was granted accreditation in three areas, including elec trophysiologic testing and catheter ablation; device implantation; and chronic lead extraction. Accreditation by IAC indicates that the hospital’s cardiac electrophysiology laboratory, a dedicated space where electrophysiology studies and procedures are conducted, is in compliance with the published IAC Cardiac Electrophysiology Standards, thus demonstrating a commitment to quality patient care in cardiac electrophysiology. To learn more about Valley’s electrophysiology services and to schedule an appointment with a Valley electrophysiologist, please visit ValleyHealth.com/EP. You can learn more about The Snyder Center for Comprehensive Atrial Fibrillation by visiting ValleyHealth.com/SnyderCenter.

Valley’s electrophysiology team who performed the first procedure using the PulseSelect™ Pulsed Field Ablation (PFA) System

includes the PulseSelect™ Pulsed Field Ablation (PFA) System manufactured by Medtronic. The PFA System is a new, outpatient, FDA-approved approach that uses pulsed electrical fields, rather than thermal ablation, for patients with AFib. In February, the hospital announced its treatment of the first patient in New Jersey, and one of the first in the United States, using this system. The PFA system sends pulsed electric fields through an ablation catheter de signed specifically to interrupt irregular electrical pathways in the heart that trig ger AFib. Current ablation technologies rely on thermal effects (heat or cold) to target cardiac tissue. PFA’s pulsed electric fields efficiently isolate pulmonary veins. This approach, rather than thermal ablation, can result in a lower risk of collateral tissue being impacted during treatment.

Suneet Mittal, MD, serves as the Director of Electrophysiology for The Valley Hospital, Medical Director of The Snyder Center for Comprehen

sive Atrial Fibrillation at The Valley Hospital, and Chair of the Cardiovascular Service Line for Valley Health System. He is board certified in cardiovascular disease and clinical cardiac electrophysiology. Dr. Mittal sees patients at VMG Electrophysiology in Paramus, located at 970 Linwood Avenue West, Suite 102.