Category Archives: Uncategorized

Diet Choices That Can Boost Sleep Quality

Diet-and-Exercise-and-Sleep

In March we welcome the change of seasons. We are excited to say goodbye to winter and the cold weather. With the promise of Summer on the horizon, many people are refocusing their attention on their health and wellness journey.  This often includes attention to your diet, which can help with better weight management.

If you are seeking to make changes to your nutrition and diet, sleep plays an important factor in being successful.  Many of us feel especially sluggish after the winter hibernation. In addition, we experienced the change of our clocks. We jumped ahead one hour due to Daylight Savings. The National Sleep Foundation has claimed the week after Daylight Savings to be Sleep Awareness Week. In 2021, Sleep Awareness Week is dated March 14th through March 20th.

We have compiled a few options on how to achieve a better night’s sleep through our nutrition choices during the day.

Fruits – An important piece for any diet, but when we are speaking about sleep specifically, look at eating more cherries or kiwis. Cherries have been found to help decrease the effects of insomnia. Cherries contain a high amount of the sleep-promoting hormone, melatonin. Eating kiwis two hours before bed has been found to help with falling asleep faster, staying asleep longer and waking up less frequently.

Caffeine – Most of us know to avoid caffeine before bed. The rule is to avoid caffeine 5 to 6 hours before bed. Caffeine can be tricky because it can also be found in the foods we consume, it’s not limited to beverages like coffee or soda.

Snacking – Avoid late night snacking. Try to stop eating 2 to 3 hours before you go to bed. Snacking can lead to broken sleep, individuals find themselves waking up more frequently during the night.

Spicy food – Eating spicy food can cause heartburn which can impact your sleep. Acid reflux can worsen and irritate an individual’s airways. Avoid consuming spicy foods within 3 hours of going to bed.

Alcohol – Drinking alcohol before bed is typically not the best choice. Alcohol is a sedative and it may help you fall asleep, but it reduces the overall quality of sleep you receive. Most people find themselves waking up more frequently during the night.

Sources: Sleep.org and Hopkinsmedicine.org

Posted in Fun Facts /General Information /Health Topics /Uncategorized /

Simple Steps To Eat HEALTHIER

March Is National Nutrition Month

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Most of us are aware that we need to make a change to our diet. However, a complete overhaul of our current habits is an overwhelming task. Instead of looking at the whole pie all at once, try breaking down the end-goal into smaller pieces. Each small step that you accomplish is a mini-victory on your way to a Healthier diet.

We have highlighted a few small steps that can help jump start you goals:

Slow Down – let your brain and body register the food that you are eating. Your appetite is controlled by hormones. The hormones will send signals to your brain stating if you are hungry or full. Your brain needs about 20 minutes to receive these signals. There have also been studies to show that fast eaters are more likely to be obese than slow eaters.

Eat Your Greens First – The best way to ensure that you eat all your greens/vegetables is to eat them at the beginning of your meal.

Eat Your Fruits Instead Of Drinking Them – Fruits are most nutritious in their natural form. Most fruit juices don’t even use real fruit. They are typically made from a concentrate that contains excess sugar. Some fruit juices can contain as much sugar as a soft drink.

Cook At Home More Often – This tip helps your diet and your wallet. Choose to eat at home 4+ nights a week. By cooking the food yourself at home, you know exactly what you will be consuming once it is completed.

Replace Your Sugary Beverages With A Sugar Free Alternative Or a Flavored Sparkling Water – Sugary beverages are loaded with liquid sugar which is linked to numerous diseases like Heart disease and Type 2 Diabetes.

Get A Good Night’s Sleep – the importance of sleep cannot be overstated! Our bodies need good and ample sleep to function properly. Example being, sleep deprivation can disrupt appetite regulation.

Eat From A Smaller Plate – When eating from a smaller plate, it can trick your brain into thinking that you are actually eating more.

Learn these tips and more at Healthline.com

 
 

Posted in General Information /Health Topics /Uncategorized /

ASK THE EXPERT

Laughter is the best medicine… 

Staying healthy sometimes seems like a lot of work.  One way to increase our wellness is to simply laugh.  Life isn’t always funny, but there are good reasons, both physically and emotionally, to laugh!

 

  • Laughter makes us healthier.  It lowers our blood pressure, reduces stress hormones and increases muscle flexion.  It increases the circulation of antibodies in the blood stream and makes us more resistant to infection.

 

  • Laughter touches our soul. Laughter is good for us physically – it’s good for the soul.  It brings us closer to one another and there is something that is wonderful about that.  Sometimes laughter catches us by surprise and that can make us feel great.

 

  • Laughter keeps things in perspective.  Laughter helps us lighten up and take ourselves less seriously.

 

  • Laughter helps us stay positive.  Laughter helps us keep our troubles in perspective and that can help us stay positive.  It creates positive emotions and thus a positive frame of mind.  Laughter is much like changing a babies diaper.  It doesn’t last long but it sure helps in the short term.

 

  • Laughter is loving.  We laugh at our mistakes and foibles.  We find humor with our friends and family.  We laugh together.  These positive experiences give us the gifts of joy and love.

 

~stopdoingnothing.com

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Posted in Activities /Fun Facts /General Information /Health Topics /Human Interest /Spiritual Well Being /Uncategorized /

What causes leaves to change colors?

It’s all about Chemistry:

Not all leaves turn vivid colors.  Only a few species of deciduous trees produce the beautiful colors this time of year.  In Minnesota, most notably, we have aspen, maple and oak.  Soil moisture, precipitation, temperature and light all contribute to fall color.  Light, the lack of it, is the main agent.

As autumn days grow shorter, thus less light, chemical changes in deciduous plants cause a “corky” wall to form in between the twig and leaf stalk.  This “corky” wall or abscission layer eventually causes the leaf to drop.

The chemical change seals off the vessels that supply a leaf with nutrients and water.  It also blocks exit vessels, thus trapping simple sugars in the leaves.   Reduced light, lack of nutrients and not water add up to the chlorophyll (which makes the green color) to die.

Once the green is gone, other pigments take over.  Carotene (yellow) and anthocyanin (red) exist in the leaf all summer but are overpowered by chlorophyll.  The brown in autumn leaves is a result of tannin.

Sugar trapped in the abscission layer is largely responsible for the vivid colors.  Sunlight acting on the trapped sugar also helps to manufacture anthocyanin (red).  This is why colors on bright fall days are crisper and duller or more pastel during times of rain.

A wet growing season and a dry autumn filled with sunny days combined with cold frost free nights helps produce the most vibrant colors of fall.

 

Source: Farmer’s Almanac 2020

 

This is a helpful graphic to sort out all the information above:

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Posted in Fun Facts /General Information /global interest /Uncategorized /

Creative Activities Competition

This year, Copperfield Hill is hosting a “Mini-sorta” State Fair. In typical, State Fair fashion we hosted a Creative Activities Competition. We asked residents to submit their handy work in the categories of needlework, handcrafts, collections, baking and canning.

The exhibits have been on display both Thursday and Friday. Staff were asked to vote for the winners and the RESULTS ARE IN!

Collections: 

Best in Show: Jim with his collection of putters.

Jim Collect

Second place: Jane and her cat collection.

Jane Collection 2

Needlework:

Best in Show: Donna

Donna - winner

Second place (Tied): Margaret

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Second place (Tied): Diane

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Paintings:

Best in Show: Jane

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Second place: Gudmund

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Handcrafts:

Best in Show: Gudmund

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Second place: Diane

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Posted in Activities /Community Award /Senior Living /Uncategorized /

Staying active in Memory Care

There are many ways that Copperfield Hill residents are staying busy during the Quarantine. No doubt, it has been a very challenging time. However, it is essential to keep busy and occupied with stimulating and safe activities that keep us all connected.*

*All activities follow social distancing guidelines.

Here are a few examples:

Manicures and Pedicures. Any day is a good day to relax and get pampered.

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Arts and Crafts. Nothing passes the time like a good craft!

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Enjoying the Secure Outdoor Patio. At Copperfield Hill we have a secure patio space for residents to get outside safely. Many like to sit outside and get fresh air, but this space also allows us to GARDEN.

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Celebrating Birthdays. You can never skip someone’s birthday. No matter what is happening in the world. We should always stop and celebrate the special people in our lives.

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Sing-A-longs.  We are very lucky to have musically talented residents. Music is a powerful tool with memory care residents.

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Coffee Hours. Even though we keep our residents busy during the day, it is important to take a seat and indulge in a cup of Joe.

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BINGO. We are consistently thinking of ways to reinvent the game. Our residents have enjoyed variations including: Traditional BINGO, Music BINGO and Candy Bar BINGO.

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Celebrating Holidays. We haven’t skipped any opportunity to CELEBRATE. Pictured below are moments from Earth Day, Memorial Day and Mother’s Day observations.

Memory Care Earth Day 4Manor MC 2Manor MC 4MMC Flowers 6Mother Day Flowers 3

 

Posted in Activities /Alzheimer's Disease /Memory Care /Senior Living /Uncategorized /

Happy Fourth of July!!

To our Friends and Family -

We wish each of you a very Happy Fourth of July! Since 1776 America has celebrated Independence Day.  We celebrate and commemorate the adoption the the Declaration of Independence.

At Copperfield Hill, one way we show our spirit is by lining our property with American Flags.  We hope you enjoy the weekend celebration of the 4th with  friends and family.  Social Distancing of course!

 

You can learn more about the Fourth of July by visiting the Library of Congress website: www.loc.gov

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Posted in Fourth of July /global interest /History /Human Interest /Uncategorized /

The Dog Days of Summer*

It is hot and muggy out there! Do you know what that means?

The ancient Romans called the hottest and most humid days of the summer “dies caniculares”. Roughly translated as “dog days”. The name came about because they associated the hottest days of summer with the star Sirius. Sirius was known as the “Dog Star” because it was the brightest star in the constellation Canis Major or Large Dog.

According to the “Old Farmer’s Almanac:”, the Dog Days of summer are traditionally the 40 days beginning with July the 3rd and ending with August 11th. This also coincides with the dawn rising of Sirius, the Dog Star. This is soon after the Summer Solstice, which is the longest day of the year and reminds us that the hottest days are ahead.

They are called the Dog Days because of the Dog Star, and Sirius, the brightest star is blazing away. Dog Days are not normally meant to be bad. However, during the hottest time of the year, intense heat and drought can cause havoc with many areas of society.

So enjoy these summer days ahead.

*farmersalmanac.com

 

dog days

Posted in Uncategorized /

Remembering D Day

The Allied invasion on June 6th, 1944 was not only the defining moment in WWII, but was the biggest an most significant military campaigns in history.

Commanding Allies general Dwight D. Eisenhower ordered the largest invasion of hundreds of thousands of American, British, Canadian and other troops. They were to cross the English Channel and come ashore on the beaches of Normandy, the northern coast of France. Western Europe was occupied by the Nazi regime of Adolf Hitler – the goal of the invasion was to put an end to the power of the German army and to bring down the Nazis.

The invasion was code named Operation OVERLORD and had originally been planned for June 5th. However, weather postponed the landing until June 6th. In all, approximately 7,000 vessels, 23,000 airborne troops and 132,000 men landed on the beaches. They were supported by 12,000 Allied aircraft. Although many lives were lost, the overall objectives were achieved.

Leading up to D-Day Germany had taken occupation of most of continental Europe and Norway. The British had retreated to back across the English Channel and the German Luftwaffe had not been able to overtake British forces. Germany continued the long drawn out war in Europe and invasion of the Soviet Union.

The United States had been preparing for war and when Japan, the Axis partner to Germany invaded Pearl Harbor, America was finally forced into the global conflict. British and American leaders agreed that Nazi Germany’s defeat was of first priority. Invading France via a British launching pad was planned. However, before this could happen British and American troops overcame German and Italian forces in northwestern Africa.

Allied forces continued to weaken the Italian forces and vital airfields in southern Italy were now available to the Allies. Air superiority in Western Europe was a vital piece to gaining a stronghold. They could now have more control of the skies over Europe.

Warships and forces landed on the five beaches of Normandy, tactical surprise was key. However, German forces were not far. Allied air power slowed German reinforcements by blowing up roads, bridges and anything that moved. They slowed down the German movement so an increased number of Allied troops and material could make it across the English Channel.

Once their advantage was achieved, by the coordination of air, sea and land forces, and the full use of the Allies technical and industrial power – the battle at Normandy, then France and ultimately Western Europe’s liberation was achieved. Nazi German would be defeated.

 

*Learn more at: Historyextra.com, Wikipedia.org, History.com

Posted in Uncategorized /

Memorial Day

We recognize and thank all of those who have given their service to our country, past and present.

Below is a bit of information about the origins of Memorial Day.  flag-clip-art-american-flag-clip-art---clipart-best-23ykfyif

Memorial Day is a federal holiday in the United States for remembering the people who died while serving in the country’s armed forces. Memorial Day was originally called “Decoration Day” after the American Civil War in 1868. However, by the 20th century, competing Union and Confederate holiday traditions which were celebrated on different days, had merged, and Memorial Day was extended to honor all Americans who died while in the military.

Many people visit cemeteries and memorials to honor those who have died in military service. Many volunteers place an American Flag on each grave in national cemeteries.

Memorial Day is not to be confused with Veterans Day.  Memorial Day is a day of remembering the men and women who died while serving, while Veterans Day celebrates the service of all U.S. military veterans.

We wish you and your families a Happy Memorial Day Weekend!

Posted in Activities /Human Interest /Uncategorized /veterans /