TOUCHMARK ON SOUTH HILL

THE{FULL}LIFE

December 2017

Residents’ workouts are now “as easy as riding a bike” at the Touchmark Health & Fitness Studio, thanks to the addition of the Expresso HD stationary bike.

More than just a stationary bike, the Expresso provides a computer-simulated environment to give users a more interactive experience. A monitor depicts a real riding environment. Handlebars turn so riders can follow the course, and magnetic resistance matches the course conditions. A unique password allows riders to log in and track their accomplishments and ride data.

Users, including Louise Saylor, are enjoying the bike’s many benefits and virtual reality. “It’s excellent exercising,” says Louise, who tries to ride every day. “I used to be a walker, but the treadmill can be boring. Doing the Expresso—plus tai chi, yoga, and other aerobics—gives me a well-rounded exercise program.”

A painter, Louise finds the graphics on the bike particularly fascinating. “There are so many different themes! I’ve tried most of the paths on the easy to medium rides, and they’re so entertaining. One has bunnies crossing the path, and you have to steer around them. And I love the ones where you’re pedaling alongside water.”

Louise also appreciates how the bike remembers her previous ride and shows her “ghost” rider that lets her know how she’s doing compared to her last ride. She laughs, “Today when I rode, my ghost rider was ahead of me on a steep incline, and this made me realize I needed to work a bit harder. I passed it by the end of the ride!”

Boosting the exercise routine Fitness Specialist Bill Jennings is an ACSM-certified Clinical Exercise Physiologist and says the Expresso HD bike has been a great addition to the Studio’s cardio equipment. “It’s simple to use. And because it offers an interactive experience, it makes it more likely people will ride it. You have to enjoy your exercise to keep doing it.”

Fun—and exercise for the brain Recent research shows this type of exercise can prevent or delay dementia and improve brain function. Health professionals have found that by adding the virtual reality component, older adults can gain some protection against mild cognitive impairment.

“The advanced technology allows riders to track their progress and see how they’re improving—how they’re riding farther and faster,” says Bill. “This feedback makes all the difference and builds endurance!”

The Expresso is also compatible with exercise tracking apps. To sign up, talk with Bill.

On your mark. Get set … cybercyle!

Melissa ConradVice President, Fitness & Marketing

Cottage 2965 is currently being remodeled with new landscaping being added. It features a 1,305-square-foot floor plan with two bedrooms and two baths.

1613704 © 2017 Touchmark, LLC, all rights reserved

Apartment

Liberty550 sq. ft.Expanded studio

Liberty C

SLEEPING10'-0" x 11'-0"

BATH

GREAT ROOM16'-0" x 12'-0"

KITCHEN9'-0" x 11'-0"

PATIO

C.

C.

W/D

DW

239 339439

APARTMENTS1715198 © 2017 Touchmark, LLC, all rights reserved

Cottage

The Jackson2965 S Waterford Drive1,122 sq. ft.2 Bedroom | 2 Bath

MASTERBEDROOM

PATIO

M. BATH

D/W

FIREPLACE

Apartment 439 is a spacious 550-square-foot studio home with a Liberty floor plan. This gem has a nice separate kitchen area, cathedral ceilings, and is located on the fourth floor, close to the elevator.

Entertain in styleThis holiday season, invite friends and family to relax at your place and leave the cooking, cleaning, and home and yard maintenance to us! The {FULL} Life awaits at Touchmark!

There are many joys to be had in the winter season and plenty of wonderful ways to pass each day. Whether this means curling up next to a warm fire on a blustery night, entertaining visiting friends and relatives at the dinner table, or traveling to a different climate, there’s no wrong way to enjoy yourself. But whatever you do, it’s important to keep your waistline—and the dangers

of overindulgence—in mind.

Here are five easy tips for keeping calorie consumption under control during the holidays:

1. Go easy on the appetizers. Cheese logs and hot spinach dip are loaded with hidden calories. Instead of eating these, snack on something light like popcorn, and save your appetite for all the food yet to come.

2. Use a smaller plate. Studies show this can reduce your calorie consumption by up to 22%.

3. Slow down—and stay hydrated. It can take up to 20 minutes for your body to signal your brain that it’s full. When you eat too quickly, it can be easy to eat more than your body needs. Drinking water can also help curtail the feeling of being hungry. Sometimes your body signals hunger when it is really thirsty for some good old-fashioned H2O!

4. Watch out for calorie-dense foods. Green bean casseroles and cranberry sauces can hide extra sugars and fats. Grab an extra helping of green salad instead and stick with plain turkey, or volunteer to bring a couple sides, so you know exactly what they contain.

5. Enjoy dessert. While it’s best to avoid unnecessary calories, it’s also important not to completely deny yourself the pleasures of dessert—just try to pick one favorite and limit yourself to a single serving.

Everything in moderation A visit with your doctor can help you know which foods are good for you, which are okay in moderation, and any you need to avoid completely. Knowing these things will help you decide when it’s time for seconds and when it’s time to throw in the towel … er, napkin.

Here’s wishing you a happy, healthy—and satisfying—holiday season!

Making healthy choices this holiday season

CAPTURING DELIGHT{FULL} MOMENTS

Look for more photos on Facebook.

Halloween fun included team members and residents dressing up as Snow White and the Seven Dwarfs and a group of groovy residents showing off their hippie style!

We had several people come from a local fencing club to do a demonstration. Resident Jack Warner used to compete in fencing competitions and suggested we bring in the demonstration. Above left is Jack showing a pose and some of his awards.

Brain Booster When you are cooking over the holidays or simply enjoying a meal that was prepared for you, take a minute and think about how certain things on your plate might have been prepared. Match the clues to a word associated with a cookbook. Draw a line to the correct answer.

1. Cook over boiling water

2. Moisten while cooking

3. Small pinch

4. Mix ingredients together

5. Put through a fine sieve

6. Brown with dry heat

7. Cut into match-like strips

A. Blend

B. Dash

C. Julienne

D. Steam

E. Toast

F. Baste

G. Sift

TOUCHMARK ON SOUTH HILLFull-service Retirement Community

2929 S Waterford Drive • Spokane, WA 99203509-536-2929 • Touchmark.com {FULL} ™

1716197 © 2017 Touchmark, LLC, all rights reserved

Friday, December 1, 2:30 pm Christmas Tree Lighting Ceremony. Lobby.

Friday, December 1, 7:30 pm A Christmas Story at Civic Theater. Sign up.

Saturday, December 2, 3 pm Christmas at Paradise Prairie and Living Nativity Scene. Sign up.

Saturday, December 2, 7:30 pm Spokane Jazz Orchestra—Julia Keefe Wishes You a Swingin’ Christmas. For tickets, call 509-209-1543. Sign up.

Monday, December 4, 6:30 pm Lawrence Huntley Concert. Enjoy an evening of traditional instrumentals from many cultures along with some originals and old favorites played on the hammer dulcimer. Lobby.

Wednesday, December 6, 2:45 pm Bobaree Bob’s Hanukkah Concert. Lobby.

Thursday, December 7, 4:45 pm No-host dinner at Mizuna and Christmas Trees Elegance at Davenport Hotel. Sign up.

Friday, December 8, 4:15 pm No-host dinner at Anthony’s at Coeur d’Alene and Traditions of Christmas at Kroc Center Theater. For tickets, call 208-660-2958. Sign up.

Saturday, December 9, 11:40 am Christmas Tea with Victorian Carolers at Silver Spoon Tea House. Sign up.

Monday, December 11, 6:30 pm North Hill Trio Christmas Concert. Lobby.

Thursday, December 14, 5 pm Cottage Holiday Party. Forum.

Friday, December 15, 1:30 pmChico’s Fashion Show. Lobby.

Friday, December 15, 4 pm No-host dinner at Dockside Restaurant and Christmas with a Twist at Coeur d’Alene Resort. For tickets, call 1-855-703-4648. Sign up.

Saturday, December 16, 8 pm SuperPops 3: Celebrate Holiday Pops. For tickets, call 509-624-1200. Sign up.

Monday, December 18, 5:30 pm Gonzaga Game and Happy Hour. Forum/The Clock.

Tuesday, December 19, 1:30 pm Birds of Prey Northwest Show. Lobby.

Tuesday, December 19, 4:40 pm No-host dinner at Churchill’s Steakhouse. Sign up.

Wednesday, December 20, 1 pm Trivia Challenge. Sign up. Lobby.

Wednesday, December 20, 5 pm Outing to Manito Park Conservatory and Christmas Lights Drive. Sign up.

Wednesday, December 27, 4:45 pm No-host dinner at Palouse Bar & Grill. Sign up.

Wednesday, December 27, 6:30 pm Rusty Jackson Concert. Lobby.

Thursday, December 28, 10 am No-host lunch at Uva Italian and Eagle Watching Cruise. For tickets, call 208-765-4000. Sign up.

Sunday, December 31, 5 pm New Year’s Eve Social. Lobby.

Sunday, December 31, 7:30 pm Resident Council Bingo Bash. Hoyle.

For additional details of an event, including registration, transportation, and participation requirements, contact a Life Enrichment/Wellness team member.

View our {FULL} Life calendar online for a complete list of events: TouchmarkSpokane.com

EVENT HIGHLIGHTS