Summer’s Here - 1Inspiring Positive Aging - 2Tell Your Story - 3Upcoming Events - 4July Calendar - 8As We Age - 9Life Passages - 11Volunteer with NEST! - 11Last Chirps - 11

July 2018Contents

Summer is here and things are heating up at NEST!

When warm weather approaches, I always treasure the long days and mild evenings. Did you know that in 2013 Sperling’s Best Places ranked Seattle the number one city in the U.S. for pleasant summer weather? With comfortable average highs in the mid-70s, and pleasant nighttime temperatures in the fifties, our weather is as good as it gets.

My greatest childhood memory of summer celebration was an almost daily plunge into water off Alki Beach. I suspect only Seattleites understand that this was actually fun!

Please join us at NEST to celebrate the sunshine. No plunges in cold salt water will be involved.

We’re hosting a barbeque on July 5th for all of our members and volunteers – I hope to see you there!

Spring into Summer with NEST!

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Each year, Sound Generations - a nonprofit organization serving older adults and those who care for them in King County - honors local elders who exemplify what it means to age well and enrich the lives of those around them. Nominees are individuals whose lives epitomize positive aging: community involvement, relationships, healthy living, endurance, creativity, and balance - traits many of us hope to exhibit as we age.

This year, at the 13th annual event, our very own NEST Board Member Rosemary Blakemore was one of the nominees in the Community Service Category, nominated by fellow NEST Member Debbie Anderson. A luncheon was held in Bellevue, and 300 people attended to recognize the valuable contributions of the nominees and highlight six recipients who embody positive aging.

Mary Fry, also a NEST Member, was nominated in 2016, and this year Rosemary was front and center as an example of generous volunteerism in the community and with NEST. We are all inspired by her vivacious personality, warmth and selflessness. Congratulations Rosemary!

Inspiring Positive Aging

NEST staff, interns, and members celebrated with Rosemary at the Inspire Positive Aging Awards Luncheon. Photo by NEST Member Debbie Anderson.

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Tell Your Story - It ’s Important!This article is provided by our sponsor, NextStep Transitions LLC.

All of us have things we save because they have sentimental value. They are tucked away in our drawers, closets, attics and garages. These are the things we can’t bear to give away because they are pieces of our past. Most are ordinary things: a football, a figurine, or an old farm tool. You tell yourself that you plan to give the item to your children or grandchildren, but what if you were no longer able to tell the story of this special keepsake? Who will know that the football was your grandfather’s game ball when he played for the Huskies, or that the figurine was purchased in Paris on your honeymoon, and the farm tool came from the old homestead in Norway? These precious items often find their way to estate sales, auction houses and antique stores because family members do not know the stories that are attached.

But, what if you wrote the story down? A story can make “just stuff” become something that has meaning and history. In many cases, it may be the first time your family is even aware of the item and its significance. My advice to everyone is to tell your stories and take time to write them down.

Tips on how to tell your story:1. For each item, your story should include where it came from, who gave it to you, when you

received it, and why it is special. If you know its value or have the original receipt, include that too.

2. Write the story on note paper or post-it notes and attach the written story to the item. Or, you can use a journal to record and number the items, placing a corresponding label with the item number on the piece. Keep the journal with your home documents.

3. You could use a spreadsheet. Periodically print out a copy and store with your other important documents.

4. Small items should be placed in a zip lock bag with your note or label included. 5. Do your children a favor by recording the intended recipient, if that is your wish.6. Feeling overwhelmed? Ask or hire someone to help.

Without the history, prized possessions become just things. If it is important enough to keep, your family will cherish your stories and be thankful you took the time to pass on some family history. As a home transition specialist, I help people sort through their possessions to find the important and necessary and let go of things that are not. Finding treasures, complete with their history, and then watching family members discover something they never knew about their parents is an amazing experience. So, tell your story!

Christy Urdal is owner of NextStep Transitions, LLC and a relocation and home transition specialist in the greater Seattle area. She helps people with downsizing, move management, getting their homes ready for the market, and many other home related services. For more information please visit nextsteptransitions.com or call 206-276-7271.

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Community Events Open to the PublicHigh Tea: Transportation Resources - Thursday, July 19 from 2:00 pm to 3:30 pmFriends Fellowship Hall, 7737 25th Avenue NEMelissa Brown of Hopelink will present options for various transportation needs through Hopelink’s Mobility Management Program. This program supports the coordination of special needs transportation through cross-sector collaborations to improve transportation services and provides travel education and resources to build awareness of existing transportation options. Hopelink’s support makes it easier for all people to get around King County through innovative, entrepreneurial, collaborative problem solving, especially during times of crisis or disaster.

Melissa Brown is a Mobility Coordinator for Hopelink and support staff for the Regional Alliance for Resilient and Equitable Transportation (RARET). Melissa leads the North King County Mobility Coalition and provides travel training and public transit orientations, and conducts outreach in the community to increase awareness about transportation options in King County. Melissa recently graduated from the Public Health program at the University of Washington.

Yoga - Mondays from 11:30 am to 12:30 pmFriends Fellowship Hall, 7737 25th Avenue NEThis class led by NEST Member Debi Quirk, MSN, RN builds strength and flexibility. Wear loose, comfortable clothing and bring a non-slip yoga mat with you. Class takes place on the floor or in chairs. Space is limited - please call the NEST Office to register. Free for members, non-members $5 per class. Class will begin at 11:00 am on July 9.

Moving with Greater Ease: FeldenkraisTuesdays from 11:00 am to noonNorth Seattle Friends Church, 7741 25th Avenue NE - Blue RoomThis class led by Gail Thompson uses the Feldenkrais Method of gentle movements to help students move with increased comfort, flexibility, and balance. Safe, relaxing, and varied movement lessons stimulate the brain’s neuroplasticity to increase awareness and explore options for how we use our bodies in sitting, reaching, walking, and other activities. Movements may help improve balance, reduce pain, and decrease peripheral neuropathy. No experience needed; lessons take place on the floor or in chairs. Students should wear warm, comfortable clothing and bring a mat or blanket. Free for members, non-members $5 per class. Class takes place at the church next door to the NEST office; entry accessible from parking lot on 25th Avenue NE. No meeting July 10.

The July NESTcafé has been canceled. NESTcafés will resume in August.

Upcoming Events See these events on the calendar, page 8

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Member-Only Groups and ActivitiesCommunity Barbeque - Thursday, July 5 from 4:30 pm to 6:00 pmFriends Fellowship Hall, 7737 25th Avenue NEJoin us outside for a summer celebration. Open to NEST Members and Volunteers. NEST will provide hamburgers, hotdogs, and vegetarian options; please bring a side dish or dessert to share. There will be no member potluck this month due to the barbeque.

On Our Own Again GroupTuesday, July 17 from 2:00 pm to 3:30 pmNEST Office, 7736 24th Avenue NEA group for NEST members who have lost their partners. Share conversation and companionship with people who are navigating the same challenges as you. This group meets on the third Tuesday of each month at the NEST office.

Ladies’ Lunch - Friday, July 20 from 11:30 am to 1:00 pmIda Culver House Ravenna, 2315 NE 65th StreetThe expert chefs at Ida Culver House Ravenna cook up a free lunch for the ladies of NEST on the third Friday of every month. Join in at the Ida Culver dining room. Lunch is limited to 10 people. Rides provided. Call NEST to register.

Poetry Reading Group - Tuesday, July 24 from 2:00 pm to 3:30 pmNEST Office, 7736 24th Avenue NEJoin your NEST friends for reading, sharing, and appreciating great poems and poets. Please bring one or two of your favorite poems (can include poems you have written) to read aloud with the group. This group meets on the fourth Tuesday of each month at the NEST office and is facilitated by NEST Members.

Coffee Klatch - Thursday, July 26 from 12:30 pm to 2:00 pmNEST Office, 7736 24th Avenue NEJoin your fellow members for coffee and conversation in the NEST office on the fourth Thursday of each month.

Science Club - Thursday, July 26 from 2:00 pm to 3:30 pmNEST Office, 7736 24th Avenue NECalling all scientists and science enthusiasts! Join us for an afternoon of intellectual engagement.Come prepared to discuss what interests you most. Whether it’s black holes or black bears, geology or genetics, you’re sure to learn something new. July’s topic is volcanoes, facilitated by NEST Member Emerson Heald. Please feel free to bring materials related to the topic including articles and video clips. This group meets on the fourth Thursday of each month at the NEST office.

Morning Walking GroupWednesdays from 10:00 am to 11:00 am No meeting July 4Magnuson Park, 6505 NE 65th StreetTake a walk with your neighbors. NEST Members Nancy Nordquist and Rosemary Blakemore lead this group on meditative, 45-minute walks through Magnuson Park. This group meets in parking lot E4 at the north end of Lake Shore Drive NE.

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Women’s Group - Fridays from 10:30 am to noonNEST Office, 7736 24th Avenue NEVolunteer Julia Devin leads this group at the NEST office. Come enjoy a great space to connect with other members who are supporting a loved one who needs care.

Men’s Group - Fridays from 10:30 am to noonNEST Office, 7736 24th Avenue NEThe men of NEST get together at the NEST office for great conversation and coffee. This group is co-led by NEST Member Bob Bingham.

Recommended Community ResourcesNot Just for Kids: How Children’s Literature Inspires Bold ConversationsSunday, July 8, 2018 from 6:00 pm to 7:30 pmShoreline Library, 345 NE 175th Street, ShorelineChildren’s books such as Curious George and Goodnight Moon are often beloved by children, sparking their imaginations and providing warmth and comfort. But books like these can also inspire adults - helping us to imagine ourselves in a new way and think about society from a new perspective. In this talk, University of Washington lecturer Anu Taranath will showcase children’s books from around the world as well as diverse communities in the US, inviting audiences to take a closer look at kids’ books, and suggests we adults might also learn some new lessons about how to navigate our complicated world. Within these seemingly simple stories are important messages about how we think about our differences, and importantly, how we might rethink our similarities. Sponsored by the Humanities Washington Speakers Bureau.

Bellevue Botanical Garden TourMonday, July 9 from 10:00 am to 2:00 pm.Bellevue Botanical Garden, 12001 Main Street, BellevueEnjoy a tour of Bellevue Botanical Gardens followed by lunch at Lincoln South Food Hall. Cost of tour is $18, not including lunch. Go to the Parks & Recreation website and search for barcode 181203 to register online. Shuttles leave from Magnuson Park Brig, Meadowbrook Community Center, and Northgate Mall. Please contact Robin at 206-386-9106 to arrange pick-up.

Classic Movies With Scarecrow Video: GaslightWednesday, July 11 from 3:30 pm to 6:00 pmWallingford Senior Center, 4649 Sunnyside Avenue N - Multipurpose RoomScarecrow Video, a local nonprofit film organization, brings a monthly classic film series to WCSC! Each screening will be followed by a discussion led by one of their resident film experts. Popcorn and drinks provided! July’s film is 1944’s Gaslight, starring Ingrid Bergman, Joseph Cotten and Charles Boyer. $4. Advance registration appreciated - please call 206-561-7825 to register.

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Selling Your Home: A Guide for Seniors - Thursday, July 12 at 10:30 amIda Culver House Broadview, 12505 Greenwood Avenue NLearn real estate tips for preparing your home for today’s market, staging your home, marketing your home for max value, and more. Please call 206-361-1989 by July 9 to RSVP.

Orca-To-Go & Hopelink Transportation Resources - Friday, July 13 from 11:00 am to 1:00 pmWallingford Senior Center, 4649 Sunnyside Avenue N - LibraryTravel around Seattle with ease! Hopelink will share transportation resources, while King County Metro provides full-service sales and assistance for ORCA Cards and other related fare products. Free. Drop-ins welcome.

NE Seattle Momentia: Music TogetherMonday, July 16 from 2:00 pm to 3:30 pmLake City Community Center, 12531 28th Avenue NEDo you like music? Do you like to sign? Come join us for a fun, memory-friendly activity! We will do sing-alongs from a variety of decades, play music games, and share with/teach each other. Free. No musical experience required. Contact Mitchell at mitchell.a.skidmore@gmail.com with questions.

here:now Gallery Tours - Tuesday, July 17 and Wednesday, July 25 from 2:00 pm to 3:30 pmFrye Art Museum, 704 Terry Avenuehere:now is an arts engagement program for adults living with dementia and their care partners to enjoy a creative and relaxing time together in a supportive setting. Twice a month, specially trained museum educators and gallery guides lead a discussion-based tour highlighting works of art in the Frye galleries. Conversation creates an exchange of ideas without relying on short-term memory or recall of art historical information. Tours also include in-gallery activities. Pre-registration is required. For more information or to register, call 206-432-8265 or email herenow@fryemuseum.org.

Getting Your Ducks in a Row - Thursday, July 19 at 10:30 amUniversity House Wallingford, 4400 Stone Way NJoin us for an elder law seminar that will help you answer questions about legal documents, know what essential information to share with loved ones, and learn how to make sure wishes are followed while reducing or avoiding conflict. Please call 206-545-8400 by July 16 to RSVP.

Music Appreciation Series: MozartThursday, July 19 from 1:30 pm to 3:00 pmWallingford Senior Center, 4649 Sunnyside Avenue N - Multipurpose RoomMozart is one of the most famous names in Classical music, and we will learn why! This class with Katie Hollenback of Illumination Music Studio will explore Mozart’s short life and the abundance of music he wrote in that time. We will listen to instrumental music by Mozart as well as watch some excerpts from some of his most famous and colorful operas. $8. Advance registration appreciated - please call 206-561-7825 to register.

Smartphone Mentoring - Friday, July 27 from 11:30 am to 12:30 pmUniversity Branch Library, 5009 Roosevelt Way NEUnderstand your phone better! Learn to add a contact phone number, write a text message, take a selfie, or simply how to use your smart phone more efficiently in this free workshop presented in partnership with Seattle Parks & Recreation Lifelong Learning. Registration is required. To register, please call Robin Branman at 206-386-9106.

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday1 2

11:30 amYoga

311:00 amFeldenkrais

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NEST OfficeClosed

54:30 pmBarbeque

610:30 amWomen’s Group

10:30amMen’s Group

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8 911:00 amYoga

10 1110:00 am Walking Group

12 1310:30 amWomen’s Group

10:30amMen’s Group

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15 1611:30 amYoga

1711:00 amFeldenkrais

2:00 pmOn Our Own Again

1810:00 am Walking Group

192:00 pm High Tea

2010:30 amWomen’s Group10:30amMen’s Group11:30 amLadies’ Lunch

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22 2311:30 amYoga

2411:00 amFeldenkrais

2:00 pmPoetry Group

2510:00 am Walking Group

2612:30 pmCoffee Klatch

2:00 pmScience Club

2710:30 amWomen’s Group

10:30amMen’s Group

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29 3011:30 amYoga

3111:00 amFeldenkrais

July 2018 CalendarFind the details for these events on pages 4 - 6

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As We AgeTo Sleep Betterby NEST Member Debi Quirk MSN, RN, Patient Advocate

Sleep is essential to the healthy functioning of our complex body. A good night’s sleep gives us a sense of being recharged. According to a poll conducted by the National Sleep Foundation, sixty-five percent of Americans know that a good night’s sleep is crucial to being productive and feeling well, but only ten percent make it a priority. Scientists at Oxford University found that we get by on one to two hours less sleep a night than sixty years ago. But what do we give up getting that extra time in the day?

The fact that we spend one third of our lives sleeping suggests how critical sleep is to our mental and physical functioning. The sleep-wake cycle is key to physiological health, mental well-being, and an adaptive immune response.

During sleep, the body actively recovers. The potential benefits of a good night’s sleep include increased energy, improved immune system function, reduced stress levels, and increased life expectancy, according to Dr. Chatterjee, MD, author of How to Make Disease Disappear. Chronic sleep deprivation is associated with inflammation, increased insulin resistance, impaired reaction time, dementia, reduced cognitive performance, and increased risk of death.

There is a differing of opinion on how much sleep one needs as they age. Michael Breus, PhD, a Los Angeles clinical psychologist and sleep specialist states between seven and nine hours. A University of Washington School of Nursing researcher, Michael Vittielo, PhD, believes that older adults do not need eight hours of sleep. Dr. Rangan Chatterjee, MD, believes it is not just the number of hours but the quality. Can you fall asleep within thirty minutes of trying, do you wake up feeling refreshed, at the same time every day without an alarm?

According to Vittielo, it is the behavioral and environmental factors which we have control over that can maximize or compromise sleep quality. Sleep hygiene includes various practices that prepare the body for sleep and promote healthy restorative sleep:

• Keep your bedroom devoid of light. Use blackout curtains and set your thermostat to a cool sixty-five degrees or open a bedroom window.

• Stop looking at computers and phone forty-five minutes prior to retiring. The blue light emitted is the same wavelength of light emitted by the morning sun.

• Remove the television from your bedroom. If you must watch it in the evening, turn it off at least 30 minutes prior to getting ready for bed. Don’t watch the news or a disturbing movie before bed.

• Take a relaxing bath or spritz a pillow with a lavender spray (shown in clinical studies to foster better-quality sleep).

• Establish a bedtime routine such as meditation, listen to relaxing music, or read a book under a soft light.

• Enjoy your caffeine before noon. • Chamomile tea can promote relaxation prior to sleep.• Stress-relieving magnesium is known to summon sleep.

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• Melatonin should only be used strategically (Breus) as it’s much better suited for wakefulness during the night or extreme jet lag.

• Go to bed and wake at the same time every day, even weekends, knowing the reality is that on occasion you will stay up later than ideal

• Make it a rule not to discuss financial or stressful events in the evening.• If unable to sleep leave the bedroom until you become sleepy.• Exercise earlier in the day and as a rule no exercise within three hours of bedtime.• Eat earlier, possibly prior to 7pm. Keep your evening meal light.• Get sunshine every day. If you can, take a morning break and a short walk outside. Your body is

designed to be awake when the sun is up and asleep when the sun is down.• Napping is associated with numerous benefits, but if you are having trouble falling asleep at night

it might be worth reducing the time or stopping them.• If your bedroom has a lot of noise near it, consider a white noise machine to reduce outside

noise.

Major changes in sleep that occur in older adults are more nighttime wakefulness and difficulty falling asleep or staying asleep, and less nighttime sleep particularly deep sleep. These changes are typically greater in the presence of disease. Ninety percent of your health is determined by your environment.

If you change your environment to promote good sleep with the above suggestions, and continue to lack restful sleep, there are many sleep centers in Seattle that may be of help to you if you should care to discover more about your personal issue of sleep difficulties.

There are also many new modalities being used to assist in sleep that may be worth looking into such as infrared sauna, hydromassage, acupuncture, reiki, neurofeedback, stress relief technology which uses cranioelectrotherapy and auditory hypnosis, and air compression.

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Life PassagesA place to honor anniversaries, birthdays, and major life changes. Here’s who we’re honoring this month:

New Members: NEST welcomes new members Christine C., Kathleen D., Joan D., Becky M., Girija N., and Mark Y.!

July Member Birthdays: A very happy birthday to NEST members Peggy A., Bob B., Annette B., Austin C., Liane C., Linda D., Stephen D., Bob D., Richard G., Lucy H., Dan M., Kate S., Edith S., David T., Carol W., Gregg W., and Dori W.!

Last ChirpsDo you want to reach out to new neighbors and help the NEST community grow? Stop by the office to pick up a yard sign and spread the word about NEST! If you would like a sign but are unable to pick one up, please contact the NEST office at 206-525-6378 or info@nestseattle.org for assistance.

Are you interested in submitting poems, stories, articles, or pictures to the NEST newsletter? Please email submissions to rachel@nestseattle.org.

Connect with NEST!Call or email (206) 525-6378 or info@nestseattle.orgOn the web at nestseattle.orgStop by 7736 24th Avenue NEMonday-Thursday 9am-5pm, Friday 9am-4pm

TransportationOur volunteer drivers get members where they need to go - be it a doctor’s appointment, yoga class, community group, or the grocery store.

YardworkEnjoy the warm weather and sunshine by helping members take care of their homes! Assist with mowing lawns, trimming trees, clearing brush, weeding, and more!

Light HouseworkWhether it’s laundry, vacuuming, or cleaning and organizing, our members appreciate having a helping hand around the house.

Volunteer with NEST!

VisitingVisitors spend quality time with members in their homes for conversation, board games, tea, or other activities.