Genki Woman

My New Year’s Resolution Was Accomplished: I Ran a Half Marathon!

Genki Woman — Wed, 15 May 2013 17:03:28 +0000

Kanako Kusano, IHA Health Promotion Specialist

I woke up at 3:00 am on Sunday morning to catch the 4:45 shuttle to the start line for my very first half marathon. It was still dark and very cold. I guess I was nervous because I went to bathroom twice before the race. In fact, when the race started, I was still waiting in the line to use the bathroom, but it worked out fine since it took almost 15 minutes for my corral to cross the start line.

It was cloudy and in low 60’s - a perfect weather for running! We started from Fashion Island in Newport Beach. My plan was to keep my pace at around 10 minutes per mile and finish in 2 hours and 10 to15 minutes. The first few miles were nice down hills stretches with a beautiful view of Balboa Island and went really fast. At Ocean Avenue in Corona Del Mar, a neighbor played the theme from the movie, Rocky, which fired us up!

When crossing the bridge over Newport Bay, I was feeling really good and even had a smile on my face … until that steep hill on Dover Drive appeared. It was a mile long, all up hill. I tried to focus by counting (it seems to work for me), but what helped me a lot was the music another runner was playing on his speaker. I ran with him so that I could listen to the music until I got to the top of the hill. Then, all the effort was paid off by the beautiful view of Newport Harbor from Castaways Park. I have been living in Orange County for almost 20 years, but I never knew that such a beautiful park existed!

We ran through nice neighborhood for the next few miles. Then, there was another steep hill on Irvine Avenue. This one was hard… but cheers from the spectators really kept me going. Some spectators held up humorous signs to cheer up the runners, and they made me smile. I particularly liked the sign, “Hurry up (name of a runner) so that we can go drinking!”

After the hill, there were only a couple of miles left to the finish line at the Orange County Fair Grounds. At this point, I knew that I was behind my schedule due to some up hills and taking a bathroom break. So I ran a little faster. Fortunately, I was not feeling significant pain or fatigue.

As I got closer to the finish line, there were more spectators, which helped me to keep going at a faster pace. Finally, I

Kanako finished her first half marathon!

was able to finish my first half marathon in 2 hours and 17 minutes!

I am glad that I was able to not only finish but also enjoy the half marathon. In fact, I enjoyed it so much, that as I was crossing the finish line, I was thinking that I would like to do this again sometime soon. Then, I began to reflect on how I had come to where I was. When I first started training, I could only run comfortably for about 2 miles. But now, I have run 13.1 miles, and this has given me a great confidence.

People ask me if I am going to run a full marathon next. My answer is “Maybe”. Since I have run 13.1 miles, now I have a more realistic expectation of what 26.2 miles entails, which tells me that I am probably not ready for a full marathon yet. . I will probably try a couple of more half marathons and try to shorten my time before I try a full marathon.

As I mentioned in my previous blog, I was getting pretty bored with running towards the last phase of training. At that time, I asked myself, “Why am I doing this?” The answer was not just because this was my new year’s resolution, but I really wanted to challenge myself. Also, getting regular exercises really keeps my spirits up. I think that is one of the important elements of self-management. I hope you can find something that you can enjoy doing that improves your fitness level, mood, and many other aspects of your life!

The material presented on this site is for informational purposes only and does not necessarily represent the opinions of Keiro Senior HealthCare, The Institute for Healthy Aging at Keiro, or its contributors. Readers should consult appropriate health, legal, or financial professionals on any matter relating to their health and well-being. Full disclaimer

A Recipe My Mother Taught Me: Oyster Sauce Beef Broil by Linda Aratani

Genki Woman — Wed, 08 May 2013 14:55:10 +0000

Women are the primary transmitters of cultural beliefs and practices in families, including the menus and customs of our everyday and special occasion meals. “Recipes My Mother Taught Me” is a personal and collective legacy for our community, honoring our mothers who inspired us with their wisdom and resilience, as well as comforted us with their warmth… and awesome food!

So far, we have collected over 50 recipes, and each recipe has a story. In conjunction with Mother’s Day, we are going to introduce two recipes per month. The first recipe to be shared is from Linda Aratani, honoring her mother Sakaye Aratani, who has recently been named one of the Women of the Year by Japanese American Citizen League and the Japanese Women’s Society of Southern California.

Oyster Sauce Beef Broil

From Linda Aratani in honor of her mother, Sakaye Aratani

1 piece of flank steak (1 ½ to two lb. scored or tenderized by butcher)

Marinade

1 tsp. salt
¼ cup shoyu
2 Tbsp. oyster sauce
1 Tbsp. sherry wine
1/8 cup sugar

Combine marinade ingredients. Marinate meat for three hours. Broil 3 inches from flame for 4 minutes. Turn over and broil four minutes on other side.

To serve, cut the meat in half, lengthwise, and slice the meat diagonally and thin.

Sakaye Aratani

My mother is an incredible cook. She doesn’t cook too much anymore but she has always had a thing for flank steak. She liked the fact that it was so lean. The problem has always been that it is a tough, fibrous cut. So, she would follow recipes using flank steak and always cut it in a certain way, against the grain, and thin, so that it was always tender. I can think of 3 or 4 ways that she would prepare flank and I loved them all. This recipe is her most recent one and she made it go along with my turkey last Thanksgiving. What a feast we had! Thanks Mom for teaching me how to cook a flank. All of her grandchildren also love “Nana’s” flank steak.

If you would like to share a recipe that your mother taught you, please download the form.

My New Year’s Resolution is About to Be Accomplished…

Genki Woman — Wed, 01 May 2013 14:58:44 +0000

Kanako Kusano, IHA Health Promotion Specialist

At the beginning of this year, I made a New Year’s resolution (see the resolutions of other genki people) to run a half marathon. Now, it’s going to happen this weekend as I am registered for the Orange County Half Marathon on Sunday, May 5, 2013!

I have always been somewhat physically active, especially since I began working for The Institute for Healthy Aging. As the Health Promotion Specialist, I tell people to eat well and exercise. If I didn’t “do what I say,” that would make me a hypocrite and make me feel really, really guilty.

Last summer, IHA offered the Walk with Ease program in collaboration with Arthritis Foundation in Our Community. Over 500 people participated including Keiro residents, staff, volunteers, and others. This program really helped me set my own exercise goals and establish a routine. Then, when the program ended, I began thinking about running a marathon or maybe a 5K for starters, because I wanted to have a purpose in my exercise other than to improve my fitness level.

Then, I began running on a regular basis – 3 miles for 3-5 days a week. Since February, I followed a training program I found online, which had me run for 4-6 miles for 5 days a week for the first several weeks and gradually add more miles until the race date. So far, 12 miles is my longest run.

There are only 4 more days until the race! I should reward myself after the race, but I don’t have any ideas yet… Right now, I have run so much for my training, I just want to get it over with! Wish me luck.

Exercise Your Heart – Volunteer! (National Volunteer Week)

Genki Woman — Wed, 24 Apr 2013 15:47:49 +0000

Brandon Leong, Community Resources Manager

This week (April 21-27) is National Volunteer Week. If you’ve ever thought about volunteering, but never got around to it, this is the time to do so. At Keiro, we have over 1,500 volunteers that serve as Lifelong Learning coaches, assist with resident activities, socialize with residents, perform for residents, or help at community events. Each of our volunteers shares their compassion and embodies the spirit of Keiro, respect for the elderly. Not only do our volunteers enhance the lives of our residents or seniors in the community, they also help themselves.

Studies have shown that people who volunteer live longer healthier lives. Volunteering is especially important for older adults or recent retirees. You can read about all the health benefits of volunteering on our volunteer fact sheet.

In addition to the many health benefits, volunteering leaves people with a good feeling after doing a good deed, or doing something nice for others. Keiro’s volunteers can experience that feeling on a weekly basis, because their efforts are so appreciated and important to our residents, our staff, our visitors, and our community.

Last year, Keiro’s volunteers contributed over 35,000 hours of volunteer service in our facilities and our community. 35,000 hours is about 1,458 days or about four years! If their volunteer service brought just one smile to a senior’s face every 15 minutes, that is over 210,000 smiles!

So if you ever thought about volunteering, today is the day to start. Help us bring just one more smile to a senior’s face.

For additional information about becoming a volunteer with Keiro, visit our website at www.keiro.org/volunteer or email bleong@keiro.org.

Caregiving: The Most Common (and Important) Job in the Country

Genki Woman — Wed, 27 Mar 2013 12:00:20 +0000

Dianne Kujubu Belli, Executive Director, The Institute for Healthy Aging at Keiro

According to the Bureau of Labor Statistics’ Occupational Employment and Wage Estimates survey for 2011, retail sales (4.27 million), cashier (3.31 million), and general office clerk (2.83 million) were the three most common occupations in the U.S. But they got it wrong. With 15 million people in the U.S. caring for someone with Alzheimer’s disease, caregiving dwarfs any other occupation in the country. And the funny thing is that 60% of caregivers are employed on a full-time or part-time basis outside of their caregiving duties.

Caregiving touches everyone. In fact, over 25% of Japanese Americans who are 50 years and older in Los Angeles and Orange Counties are caregivers for people with Alzheimer’s, dementia, and other diseases.

50+ y/o Who are Caregiving

What do caregivers do? A lot! And caregivers of those with Alzheimer’s and dementia do more than a lot!

Things that Caregivers Do

According to the 2013 Alzheimer’s Disease Facts and Figures, in 2013, approximately 5.2 million people had Alzheimer’s disease; by 2050, that number is estimated to grow to 14 million. Currently, Alzheimer’s is the sixth leading cause of death in the U.S. 1 in 3 seniors will die Alzheimer’s or another dementia.

Caregiving exemplifies a traditional Japanese cultural value of caring for elders. Not only does caregiving fulfill a duty

Caregivers of Those Who Care for Someone with AD/Dementia

and obligation, many caregivers express the positive impacts of caregiving, including reports that caregiving makes them feel good about themselves and as if they are needed, gives meaning to their lives, enables them to learn new skills, and strengthens their relationships with others (Schulz R, et al. Health effects of caregiving: the Caregiver Health Effects Study: an ancillary study of the Cardiovascular Health Study. Ann Behav Med. 1997;19(2):110–6).

While there are many positive effects of caregiving, research has demonstrated and the 2013 Alzheimer’s Disease Facts and Figures, clearly show the emotional toll and physical stress of carings for someone with Alzheimer’s/dementia.

Keiro Senior HealthCare, through The Institute for Healthy Aging at Keiro (IHA), has been addressing the needs of caregivers since 2001 through our caregiver conferences. In the spring of 2013, IHA will be presenting two different versions of the Genki Conference: Caregiver’s Edition, on Saturday, April 27, 2013, at the Faith United Methodist Church, and on Saturday, June 8, 2013, at the Gardena Valley Baptist Church. Both conferences will touch on issues affecting multiple dimensions of wellness. These free conferences offer current and future caregivers with tools and practical resources with compassion. Each conference will present different speakers and topics, and both include resource fair, professional consultations, and more. RSVP required. Contact kkusano@keiro.org or (323) 980‐2353.

For a copy of 2013 Alzheimer’s Disease Facts and Figures, go to http://www.alz.org/downloads/facts_figures_2013.pdf

I Can’t Believe I Ate the Whole Thing

Genki Woman — Wed, 13 Mar 2013 17:03:03 +0000

Dianne Kujubu Belli, Executive Director, The Institute for Healthy Aging at Keiro

The National Institutes for Health asked the National Research Council and the Institute of Medicine to find out why Americans’ health was worse than the health of people in other developed countries. Their report was published in January 2013, and carried the title “Shorter Lives, Poorer Health.”

The study found that one of the contributing factors is health behaviors. While Americans may smoke and drink less than people in other countries, we consume more calories per person than people in other developed countries.

Global Map of Per Capita Caloric Intake

Average Daily Caloric Consumption in U.S.

Between 1950 and 2000, the annual per capita food consumption in the U.S. increased, as follows:

20% for fruits and vegetables
29% for grains (an increase of 44.5 pounds)
41% for meats (an increase of 57 pounds)
287% for cheese (an increase of 22.1 pounds)
39% for caloric sweeteners (an increase of 42.8 pounds)
High fructose corn syrup consumption increased from zero to 85.3 pounds

Some of these increases may come from dining out, as the U.S. Department of Agriculture revealed that in 1977-78, 18% of our total food energy consumption came from eating out. By 1994-96, it was 32%.

What to do?

Maybe the first step is to consider portion size. The Centers for Disease Control and Prevention has a fact sheet on “How to Avoid Portion Size Pitfalls to Help Manage Your Weight,” which includes tips on portion control when eating out, when eating in, in front of the TV, etc.

Americans may be competitive, but we don’t have to be the first in everything – especially in eating the most calories.

March is National Nutrition Month. Let’s take this opportunity to look at what and how much we are eating now and start making healthier changes. More information about food and nutrition including a fact sheet on nutrition for adults over 50, is available at www.keiro.org.

Genki Women in the Military and Genki Veterans

Genki Woman — Wed, 27 Feb 2013 22:07:20 +0000

Dianne Kujubu Belli, Executive Director, The Institute for Healthy Aging at Keiro

On January 24, 2013, Defense Secretary Leon E. Panetta announced the lifting of the military’s official ban on women in combat, which will open up hundreds of thousands of additional front-line jobs to them, including artillery, armor, infantry, and other such combat roles. Today, about 15% of those serving on active duty are women and about 20% of those in the reserves are women. There are close to 1.9 million women veterans.

There are countries around the world where women are already serving in combat roles. These include all Scandinavian countries, Canada, Australia, New Zealand, Israel, Eritrea, and North Korea.

Obviously, all women in the military do not want to go into combat, but this change in policy permits those who want to serve in these roles to do so, if they are qualified.

In the 50 years since Keiro was founded, there have been huge changes in the roles of women. 50 years ago, the median age of first marriage for women was 20.5; today it is 26.9. 50 years ago, 38% of college students were women; today the figure is 57%. Back then, 30.5% of women were working mothers with children under18; today it is 70.6%.

Maya Angelou writes, “How important it is for us to recognize and celebrate our heroes and she-roes!” In this light, The Institute for Healthy Aging at Keiro is presenting the Genki Conference: Veteran’s Edition, on Saturday, April 6, 2013, at Keiro’s Boyle Heights Campus in Los Angeles. Topics for the conference include Successful Aging, Psychological and Emotional Well-Being, and VA Benefits. To register, go to http://www.keiro.org /veterans-conference-registration or call Brandon Leong, community resources manager, at (323) 980-2352.

Treat Your Valentine with Heart-Healthy Devil’s Food Cupcakes!

Genki Woman — Wed, 30 Jan 2013 14:28:02 +0000

Whether it’s a special occasion or you just want to make someone feel special, this decadent-looking dessert will bring smiles and compliments!

Devil’s Food Cupcake

Devil’s Food Cupcakes with Almond-Mocha Topping on Raspberry Sauce

Ingredients (makes 24 cupcakes)

Cooking sprayCupcakes
1 18.25-ounce box devil’s food cake mix
1 2.5-ounce jar baby food pureed prunes
1 cup strong coffee, or 1 cup water plus 2 teaspoons instant coffee granules
3 large egg whites
2 tablespoons canola or corn oilSauce
2 12-ounce packages frozen unsweetened raspberries, thawed
1/2 cup sugar
1 1/2 tablespoons cornstarch
1 teaspoon vanilla extractTopping
2 teaspoons instant coffee granules
2 teaspoons water
8 ounces frozen fat-free whipped topping, thawed in refrigerator
2/3 cup sliced almonds, dry-roasted

Cooking Instructions

Preheat the oven to 325°F, or as directed on the package. Lightly spray two 12-cup muffin pans with cooking spray.In a large mixing bowl, combine the cupcake ingredients. Follow the package directions for beating the batter and baking and cooling the cupcakes.Meanwhile, in a medium saucepan, stir together the raspberries, sugar, and cornstarch until the cornstarch is dissolved. Bring to a boil over medium-high heat. Boil for 1 to 1 1/2 minutes, or until thickened, stirring frequently. Remove from the heat. Let cool completely, about 20 minutes. Stir in the vanilla.In a medium bowl, stir together the coffee granules and water until the coffee is dissolved. Fold in the whipped topping until well blended. Cover and refrigerate until needed.For each serving, spread 1 tablespoon plus 2 teaspoons raspberry sauce on a dessert plate, top with a cupcake, spoon 1 tablespoon plus 2 teaspoons whipped topping mixture over the cupcake, and sprinkle with about 1 1/2 teaspoons almonds.

Nutritional Facts

173 calories per serving; 4g fat; 0 cholesterol, 31g carbohydrates; 2g protein.

Cook’s Tip

When shopping for cake mix, read the Nutrition Facts labels and choose a product with 0 grams of trans fat. You can refrigerate any leftovers from this recipe for up to 48 hours or freeze them for later use. Keep the cupcakes, the sauce, and the whipped topping in separate airtight containers.

This recipe is brought to you by the American Heart Association’s Face the Fats campaign. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at deliciousdecisions.org.

New Year’s Traditions to Be Remembered…

Genki Woman — Thu, 03 Jan 2013 16:14:47 +0000

Kanako Kusano, IHA Health Promotion Specialist

Every family has its own New Year’s traditions, and often they are implemented by the woman of the house. As I recall New Year’s traditions in my family, the first thing that comes to my mind is that we would take our baths, and my mother would wash our pajamas and bed linens in the morning on New Year’s Day. I believed that there was a cultural and/or spiritual reason behind it, like cleansing or washing away constraints from the past year. But, I later found out that it was only because my mother wanted to do laundry that morning.

Ozoni

Then, we would eat ozoni for breakfast. There is a wide variety of ingredients and flavors for ozoni according to different regions. My father is from Kyushu while my mother is from Kanto (Tokyo and surrounding prefectures). Therefore, the ozoni I grew up with, of course, is Kanto-style – vegetables, chicken, kamaboko, and baked square mochi in clear soup.

When my grandmother on my father’s side was alive, we used to go to her place later on New Year’s Day and eat osechi . One of her traditions was that she put mochi in her chawanmushi and served it towards the end of the meal. I didn’t like it very much because rather than put in a small mochi, my grandmother put a regular-sized one in the chanwanmushi, and I would be full by the time it was served. One time, I asked my father why my grandmother put mochi in her chawanmushi. My father said that since she was from a big family, it was to make sure the boys and men in her family were full. This was true – my father and uncles used to ask for not only one giant mochi, but two! Now that my grandmother is gone, chawanmushi with a giant mochi is no longer served on New Year’s Day. But I want to resurrect that tradition someday, especially for my father.

On January 2, we would visit my mother’s side of the family and eat osechi there, too. I remember a tradition that was carried out by my grandfather in their osechi. It was tamagoyaki and datemaki. My grandfather was very fussy about how food tasted and only ate tamagoyaki and datemaki from this store in Tsukiji, the very famous fish market in Tokyo. It was his New Year’s tradition to go to the market and buy tamagoyaki and datemaki that he liked. As his health declined, he was no longer able to go to the market. I believe we still had them delivered from the market, but I know it wasn’t the same for him. He enjoyed the whole experience of going to the market and choosing the one he liked. He passed away in February 2012. I hope we keep the tradition and remember him on New Year’s Day.

Nanakusa (the Seven Herbs)

After days of eating osechi and other special treats, on January 7, we eat a special porridge called nanakusa-gayu. The porridge is cooked with 7 herbs, which can help digestion after eating and drinking over New Year festivities. It is also said that we will stay healthy if we eat this porridge on this day.

Nanakusa-Gayu

It’s bitter and doesn’t have much taste, but I actually like this porridge. It’s very easy to make, and herbs can be found in Japanese grocery stores. It is a nice way to reset one’s body and mind from the holidays to normal life.

I hope everyone had a nice time with their loved ones during the holiday season, and had a chance to remember those who are no longer with us by upholding their traditions. I also hope that everyone in our community will live genki and prosper!

In This Year of the Snake, I Resolve…

Genki Woman — Wed, 26 Dec 2012 20:08:43 +0000

Besides food, parades, and football, a common New Year tradition is the making of New Year’s resolutions. That tradition dates back to the early Babylonians. The early Babylonian’s most popular resolution was to return borrowed farm equipment.

Today, most of us don’t resolve to return borrowed farm equipment. In fact, according to the U.S. government, the most common resolutions include:

Drink Less Alcohol
Eat Healthy Food
Get a Better Education
Get a Better Job
Get Fit
Lose Weight
Manage Debt
Manage Stress
Quit Smoking
Reduce, Reuse, and Recycle
Save Money
Take a Trip
Volunteer to Help Others

Because New Year’s resolutions involve lifestyle changes that we intend to keep through the new year, they can be tough to keep. According to author and psychologist, Richard Wiseman, 52% of resolution-makers were confident that they would achieve their goals, but only 12% succeeded.

Those who set their goals with sincerity, set themselves up for success. Forbes Magazine outlines six practical tools for making realistic, attainable resolutions – and sticking with them.

Get Specific. Instead of large and general goals, be very specific as to time, frequency, amount, etc. Rather than “I want to get fit,” resolve to “Walk outside for 30 minutes after work, 3 days a week.”
Write it Down. Not only should you write down your goal, break the goal down into small manageable steps. Rather than “I want to take a trip,” break it down to “Select a location, select a time of year, compare airfares, compare hotels, etc.”
Make Time. Set aside the time for yourself to achieve your goals. If you want to “volunteer to help others,” actually make appointments in your calendar so you can volunteer 4 hours a week, on Saturdays, from 1 p.m. to 5 p.m.
Move Past Doubt. Don’t let yourself get caught up into negative thought. If you find yourself feeling like “you can’t do it” or “you are too embarrassed to try,” stay in control. Let the negative thoughts go, and think in positive terms.
Get a Partner. Sharing your commitment with a buddy will keep you accountable. Your buddy can also provide support if you begin to doubt your resolve.
Be Still. Being stressed or overwhelmed is going to make you feel out of control. Take time for yourself to be reflective, to be still and to be calm. That might be in the form of meditation, yoga, breathing exercises, or going for a walk.

I am confident that the following Genki people will utilize these tools to achieve their resolutions in this year 2013, the Year of the Snake.

Kimberly Hayashi

Kimberly Hayashi, Executive Director at Leadership Inspirations, Hayashi Events

My resolutions for 2013 are to 1) stop eating before I’m full…even if it’s so delicious!, 2) focus on one task at a time and get the big things out of the way first each day, and 3) spend more time with family.

Diana Ono

Diana Ono, Keiro volunteer

My 2013 Resolutions:

* Exercise, Smile, Be Thankful & Positive Daily!

* Live each day to the fullest!

Kanako Kusano

Kanako Kusano, Health Promotion Specialist, IHA

Run a half marathon.(Stayed tuned for future blogs about Kanako’s efforts.)

Iku Kiriyama

Iku Kiriyama, Keiro supporter

I haven’t made New Year resolutions since college – and THAT’S a long time ago.

I guess if I were to make one for 2013, it would be to lose 10 lbs. That would make a difference in how my clothes fit – but more so – it would help my health. Losing weight helps to decrease the need for meds.

Linda Aratani

Linda Aratani, Keiro family member and Keiro

Here are some things I was thinking about for 2013……

* Lose weight……again.
* Read more than I already do.
* Get my shoulder looked at…..finally (rotator cuff tear??)
* Spend more time with my Dad.
*Spend more time with my Mom.

Elaine Nishizu

Elaine Nishizu, Keiro supporter

I normally don’t make a formal resolution but if I did, it would be to clear out the clutter in my living space and closely scrutinize what I truly need and don’t need in my life.

Dianne Kujubu Belli

Dianne Kujubu Belli, Executive Director, IHA

In 2013, I will truly:

* Feel the floor and breathe when I tango.
* Do yoga at least once a week.
* Appreciate Joe and the rest of my family and friends.