Did you know that today is National Chocolate Day! Created by the National Confectioners Association and just in time for Halloween, this annual event celebrates all things chocolate! As America’s favorite flavor, chocolate is well deserving of its own day of honor and celebration. Chocolate comes from the seeds of the tropical Theobroma cacao tree and has been around for thousands of years. Currently, it is grown in Mexico, Central America, and Northern South America. In fact, the earliest known documentation of using cacao seeds is from around 1100 BC. The cacao tree seeds have a very intense, bitter taste which rely on the fermentation process to develop their flavor. Once the seeds have been fermented, the beans are dried, cleaned, and roasted. After roasting, the shell is removed and then ground into cocoa powder, which is usually liquefied then molded with or without other ingredients. At this point in the process, it is called chocolate liquor. The chocolate liquor may then be processed into two components: cocoa solids and cocoa butter. Chocolate not only has an awesome flavor and serves as a wonderful dessert and treat, but research has found that chocolate, when eaten in moderation, can have great benefits to your health. There is considerable evidence that cocoa can provide powerful health benefits, being especially protective against cardiovascular disease. It also has a powerful source of antioxidants; may improve blood flow and actually lower blood pressure; and improve your brain function. Of course, this doesn't mean we should go all out and consume lots of chocolate every day! It is still loaded with calories and sugar. Maybe have a square or two after dinner and try to really savor them. Be aware (or beware) that a lot of the chocolate on the market is not all that good for you. Choose a quality product such as an organic, dark chocolate with 70% or higher cocoa content. Dark chocolates often contain some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain. As always, we encourage you to talk to your doctor regarding anything you may introduce into your regular diet. This is especially true of chocolate. Just because it’s good for most people doesn’t mean it would be good for YOU. But if your doctor gives you the green light, you just might discover that a daily dose of chocolate might indeed be the best "medicine" you ever tasted. #NationalChocolateDay

Think about it. Humans can go longer without food than without sleep! Research has shown that older adults need just as much sleep as younger adults – seven to nine hours per night – but often get much less. Besides the feeling of fatigue, lack of sleep can cause a host of other ailments such as depression, irritability, increased fall risk, and even memory problems. Everyone should try their best to get enough sleep. Proper sleep keeps your mind alert, preserves energy levels, and helps you live life to the fullest. There are countless reasons as to why seniors cannot get good quality sleep, and it varies for many. The good news is that many of these reasons are more obvious than you think. The sooner you know the cause, the sooner you can fix it. Some common causes of inadequate sleep quality: 1. Napping too much. Naps are a refreshing way to get rest during the day but can easily turn into deep sleep. This will then affect your sleeping pattern at night. Aim to nap for 45 minutes or less, earlier in the day. Doing so will help ensure that you do not affect your nighttime sleeping pattern. 2. Consuming too much caffeine throughout the day. Caffeine stimulant strength can last longer as you age. It’s important to be mindful of the amount of caffeine that you consume and what time you have it. If you consume caffeine later in the day or especially in the evening hours, you might find yourself wide awake when you should and could be sleeping peacefully. 3. Medications can interrupt sleep. Many of the medications we take as we age are known to affect sleep quality. Many seniors are on more than one type of medication. If your regimen is complicating your sleep patterns, see your doctor about adjusting the dosage, timing, or switching the medication entirely. Don't do this on your own! Five easy tips for successful sleep quality: 1. Develop a regular schedule with a bedtime routine. Condition your body to expect sleep at a certain time of the evening. Also, try to get up at the same time each morning. 2. Keep your bedroom dark and noise-free. Avoid watching television or surfing the internet while in bed. 3. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep. 4. Buy a new pillow. Studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow! A cool pillow contains either all-natural fibers or a combination of sodium sulfate and ceramic fibers that absorb heat and help keep your head cool. Who doesn’t like a cool pillow?! 5. If your diet will allow it, eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan – a natural sleep inducer. As always, it is important for you to seek the advice and council of your doctor if you are having problems sleeping. Quality of sleep, like most things, is affected by numerous factors. I have only hit the tip of the iceberg in this post. #HealthyAging

I was a music education major in college and my principle instrument was my voice. As part of the course of study, all the vocal performance instructors required each of their students to sing in various languages with clear dialect. I can remember talking to a friend of mine one day about how interesting it was to sing in German with all of the aversive relational history between America (most of the world) and Germany. My friend responded in an off the cuff fashion, “Well, it must be especially weird for you to sing in English too.” Whether or not we’re students of American History and regardless of our cultural, ethnic, and religious affiliations, each and every American is keenly aware of the fact that America has had some very bleak moments throughout her past. This is true even from our nation’s humble beginnings and the bitter events of the Revolutionary War. England didn’t look too kindly on our efforts to fight for the cause of Liberty. The Red Coats were ruthless in their offensive to prevent the Continental Colonies from breaking free from the oppression of the King’s rule. It was truly a miracle that America won the war but it was not without the sacrifice, blood, and lives of many. It would be a long time before there was another attack on American soil. On December 7, 1941 at 7:55am Hawaii time, a Japanese dive bomber followed by a swarm of 360 Japanese warplanes descended on the U.S. naval base at Pearl Harbor in a ferocious assault. The surprise attack struck a critical blow against the U.S. Pacific fleet and drew the United States irrevocably into World War II. The day after Pearl Harbor was bombed, President Franklin D. Roosevelt appeared before a joint session of Congress and declared, December 7, 1941 “a date which will live in infamy.” Infamy – the state of being well known for some bad quality or deed – an evil or wicked act. This was true! The events of that day and those that would follow, all the millions of people that would be affected, will forever live in infamy. It was truly a miracle that the Allied Forces won the war but it was not without the sacrifice, blood, and lives of many. Unfortunately, December 7, 1941 is not the only date that lives in infamy. Even in our own time, we have seen and experienced merciless attacks on innocent, civilian lives by those who would seek to wage war on our country or its people. Who can forget September 11, 2001 and the cruel attack on the Twin Towers in Lower Manhattan, New York City? This is a date that will forever be infamous! Like Pearl Harbor, it was not only a dreadful occurrence but it was a wake-up call that changed America and the entire world. Currently, days that will live in infamy seem to occur on a weekly, almost daily basis. They range from active shooters in church sanctuaries during worship services on Sunday morning or prayer circles on Wednesday evening to vehicles running over pedestrians walking and jogging in the park on a sunny afternoon. They involve both foreign and domestic perpetrators and are each equally vicious, calculated, and devastating. However, there is one reality that remains in check throughout all of the historical discourse of dishonorable actions and events against life, liberty, and the pursuit of happiness. There are always the heroes and heroines that emerge in such instances. They are just as equally worthy of our remembering than the events themselves. In fact, their bravery and courage always help us to heal from and ultimately overcome these acts of cowardly cruelty. We remember Pearl Harbor and every other day that lives or will live in infamy. We remember those days that change America and the world. We remember all the millions that have been affected. We also remember those who choose to give life instead of taking it; those who would live in peace but answer the, sometimes unexpected, call to save life by fighting to defend it. We remember those first responders and anyone who responds to evil with good. We remember our military and those who continue to serve the cause of Liberty here in America and the world. #Remember #CourageTRUMPSInfamy

As we age, our stressors change and so does our ability to deal with stress. Long-term stress can damage brain cells and lead to depression. Stress may also cause memory loss, fatigue, and decreased ability to fight off and recover from infection. In fact, it is estimated that more than 90% of illness is either caused or complicated by stress. Let’s face it, we cannot avoid stressful situations entirely. Stress is a daily part of our lives. But why? What causes the stress we experience? Answer that question and you will be taking the first steps needed to control it. Stress and/or anxiety often seem to be affiliated with those things or people in our lives that we try to control and yet have no control over. Being stressed or anxious about life’s problems does not offer a remedy to them but only causes more trouble in our body, mind, and spirit. So, what do we do? It all comes back to control! Decide to be in control of the one thing in life that you actually CAN control – your attitude, your decisions, and your actions. Decide not to worry about tomorrow and spend that energy and concentration focusing on what you and only you can accomplish today. Do your part to love, share, believe, and live today. The stress in life will certainly not go away but it will also not be in control of you. Of course, we CAN learn better techniques to cope with stress. Take care of yourself when you are stressed by getting enough sleep, exercising, and eating nutritious foods. Talk to a loved one or counselor about your stress. You might even try some relaxation techniques – there are many to choose from. Here are some easy ways to relieve the stress in your life: Think positive thoughts! Spend at least thirty minutes each day doing something you like such as reading a good book, visiting a friend, or listening to a preferred genre of music. When possible, avoid difficult people or situations - and when it’s impossible to avoid them it never hurts to say a prayer. There's a definitive connection between living well and having a joyful outlook on life. Remember the old saying, “As a man thinks in his heart – so he is.” Sure, there are a lot of things in life that can inhibit or even take our joy. That’s why we as human beings have been given the capacity to be compassionate, to dream, to hope, to love, to overcome. A joyful outlook on life will always focus on these gifts. When we're told, "Don't worry about tomorrow," that is another way of saying, don't worry about what you can't control. Always keep things in perspective and try to accept, even adapt, to the things you cannot control...instead of letting those things control YOU. #HealthyAging