7 Ways to Put Spring into Your Health

Size: px

Start display at page:

Download "7 Ways to Put Spring into Your Health"

Nancy Mason
6 years ago
Views:

Start an Exercise Routine The weather is warm and the days are longer which makes it a perfect combination to get active outside.

1 7 Ways to Put Spring into Your Health With the change of season comes the impulse to clean and replace the old with the new. But spring doesn t just have to be about cleaning and reorganizing it s also a great way to start healthy new habits and break the old. Here are a few tips to get a head start in your spring health! Start an Exercise Routine The weather is warm and the days are longer which makes it a perfect combination to get active outside. The American Heart Association recommends that individuals do moderate exercises for at least 150 minutes per week, or 75 minutes per week of vigorous exercise. Revamp Your Diet with Fresh Fruits and Vegetables Take advantage of the variety of vegetables available during spring. A healthy diet includes adding vegetables and fruit every day. Vegetables like broccoli, green beans, leafy greens, zucchini, cauliflower, cabbage, carrots, and tomatoes are low in calories and high in fiber, vitamins, and minerals. Try to eat about 3 to 5 servings every day. Fruit is also a good source of fiber, vitamins, and minerals. You should try to eat about 2 to 3 servings of fruit each day. It goes without being said that its OK to indulge in the occasional ice cream cone. Although, frozen yogurt would be a healthier alternative. Drink More Water As the heat kicks into high gear it is harder to stay hydrated and more important to drink more water. Drink plenty of water before going outside and have plenty on-hand to stay hydrated. If you aren t a fan of water, try one of our recipes for cucumber water - makes a great party beverage for those hot days! Cut Out the Night Cap If one of your habits is having a drink before bed, or having a few at dinner, you may want to reconsider your next glass of Merlot. Alcohol not only causes dehydration, but is also associated with sleep disorders, high blood pressure and certain types of cancer. It is recommended that women limit themselves to one drink per day, and men up to two alcoholic beverages each day. Check In for a Check Up You may have chalked up some symptoms and illnesses to the winter blues, but now that it is spring, its time to get back to the doctor for a head-to-toe check up! A periodic well-exam for all ages is not just about good medical care, but it also gives you the opportunity to learn more about beneficial health habits, counseling and community support services as well as an overall view of the best ways to take care of yourself and your family for a lifetime. Your doctor will let you know how often they need to test for high blood pressure, diabetes, other diseases, and cancer screenings. Protect Your Skin Its going to get hot, the sun is shining, and your skin needs protection. Not only do men and women need to regularly moisturize their skin, but also protect it from the harsh rays of the sun. If you re outside, make sure to use a sunscreen with SPF 15 or higher that protects against UVA and UVB rays. It doesn t hurt to throw on a pair of sunglasses and hat as well! April Activities Food Bank April 9 Senior Ball April 14 Spring Fling Celebration April 19 Spring Boutique April 20 Claremont April 24 SUGGESTED MEAL DONATION FOR SENIORS 60 YRS & OLDER $2.25 FEE FOR NON SENIORS $4.50 To your Health...01 Travel Monthly Classes..03 Paramount Happenings Happenings Continued Word Search Calendar of Events Lunch Menu

April Claremont Day Trip Tuesday, April 24, 2018 9:00 a.m. 4:00 p.m. Price: Resident: $5.00 March 23, 2018 Non-Resident: $7.

00 April 16, 2018 Deadline: April 24, 2018 Battle of the Mariachis Saturday, May 12, 2018 8:30 a.m. 6:30 p.m. Price: Resident: $20.

00/person (Double Occupancy) $110.00/person (Single Occupancy) Non-Resident March 5, 2018 $92.00/person (Double Occupancy) $112.

00 June 4, 2018 Deadline: June 13, 2018 COMMUNITY CENTER HOURS Mon-Thurs, 8 a.m. to 9:00 p.m. Friday, 8 a.m. to 5:00 p.m. (562) 220-2090 IMPO

2 April Claremont Day Trip Tuesday, April 24, :00 a.m. 4:00 p.m. Price: Resident: $5.00 March 23, 2018 Non-Resident: $7.00 April 6, 2018 Deadline: April 17, 2018 May Olvera Street Wednesday, May 2, :30 a.m. 4:30 p.m. Price: Resident: $5.00 April 2, 2018 Non-Resident: $7.00 April 16, 2018 Deadline: April 24, 2018 Battle of the Mariachis Saturday, May 12, :30 a.m. 6:30 p.m. Price: Resident: $20.00 February 1, 2018 Non-Resident: $22:00 February 21, 2018 NO REFUNDS NO EXCEPTIONS Deadline: May 4, 2018 June Laughlin Monday-Wednesday, June 18-20, :00 a.m. 6:00 p.m. Price: Resident March 5, 2018 $90.00/person (Double Occupancy) $110.00/person (Single Occupancy) Non-Resident March 5, 2018 $92.00/person (Double Occupancy) $112.00/person (Single Occupancy) Deadline: May 28, 2018 Laguna Beach Wednesday, June 20, :00 a.m. 3:00 p.m. Price: Resident: $5.00 May 21, 2018 Non-Resident: $7.00 June 4, 2018 Deadline: June 13, 2018 COMMUNITY CENTER HOURS Mon-Thurs, 8 a.m. to 9:00 p.m. Friday, 8 a.m. to 5:00 p.m. (562) IMPORTANT PHONE NUMBERS A.A.R.P. (888) Adult Protective Services (213) City Hall (562) Dial-A-Ride (562) Elder Abuse Hotline (877) In-Home Support Services (888) Medicare (800) Paramount Sheriff Station (562) (Non-Emergency) Social Security (800) H.S.A. (Meals on wheels) (562) x272 Refund policy for trips and special events are as follows: Participants are entitled to a refund if a program/activity is cancelled by the City of Paramount. Partial refunds will be issued ONLY in the event that a participant becomes incapacitated. Otherwise, no partial refunds will be granted. No refund will be given if you cancel the day of the event or trip. Refunds totaling more than $5 (minus the administrative fee) can be held on account up to six (6) months for future use. If participant chooses to have fees held on account rather than be issued a refund, administrative fee will be waived. Events/Trips cannot be transferred to someone else. Cancellations that occur after the deadline will not receive a refund. City of Paramount Community Services & Recreation Senior Nutrition Program Paramount Blvd. (562) This program is a joint venture of the City of Paramount, Human Services Association and the L.A. County Area Agency on Aging, funded in part by Title III of the Older Americans Act of 1965 (as amended.) Americans with Disabilities Act The City of Paramount, in compliance with the Americans with Disabilities Act (ADA), does not discriminate on the basis of disability in admission or access to, or participation or employment in its programs or activities. Administrative Services, Colorado Ave., Paramount, CA 90723, has been designated to coordinate compliance with the nondiscrimination requirements contained in Section of the Department of Justice regulation. Information regarding the provisions of the ADA Coordinator (562)

WEDNESDAY MONDAY Zumba Class (Free) 10:00 a.m. 10:00 a.m. Limit 20-25 people Clase de Zumba (Gratis) Limitado a 20-25 personas Exercise Class (Free) 10:00 a.m. - 11:00 a.

4-pack paper cards $3 for 6-pack paper cards $1 Pull Tabs (with purchase of 4- or 6-pack paper cards only) $5 Annual Membership Fee $2 por paquete de 4 $3 por

TUESDAY & THURSDAY Choir Class 9:00 a.m. - 11:00 a.m. Free Clase de coro Gratis NO CLASS April 19 Computer Class (Free) 1:00 p.m. - 2:00 p.m. Limit 10 people Clase de computación (Gratis) Limitado a 10 personas Crocheting Class 9:00 a.

(Gratis) THURSDAY Dancing Apr 5 th Miguel Delgaldo Apr 12 th Gilbert Apr 19 th Baltazar (Spring Fling) Apr 26 th DJ Julio Art Class Self Taught (Free) 9:00 a.m.

FRIDAY Zumba Class (Free) 10:00 a.m. 11:00 a.m. Limit 20-25 people Clase de Zumba (Gratis) Limitado a 20-25 personas NO CLASS April 20 Exercise Class (Free) 11:00 a.

3 WEDNESDAY MONDAY Zumba Class (Free) 10:00 a.m. 10:00 a.m. Limit people Clase de Zumba (Gratis) Limitado a personas Exercise Class (Free) 10:00 a.m. - 11:00 a.m. Clase de ejercicio (Gratis) MONDAY & WEDNESDAY ESL Class (Free) 10:00 a.m. - 11:00 a.m. Clase de Ingles (Gratis) TUESDAY Bingo 10:00 a.m. - 11:30 a.m. $2 for 4-pack paper cards $3 for 6-pack paper cards $1 Pull Tabs (with purchase of 4- or 6-pack paper cards only) $5 Annual Membership Fee $2 por paquete de 4 $3 por paquete de 6 $1 tarjetas de tiron (con la compra de paquetes de 4 o 6 solamente) Membresia anual de $5 Cash prizes! Premios en effectivo! TUESDAY & THURSDAY Choir Class 9:00 a.m. - 11:00 a.m. Free Clase de coro Gratis NO CLASS April 19 Computer Class (Free) 1:00 p.m. - 2:00 p.m. Limit 10 people Clase de computación (Gratis) Limitado a 10 personas Crocheting Class 9:00 a.m. - 2:00 p.m. Class is free except for materials. Clase de tejer gratis excepto los materiales. Exercise Class (Free) 10:00 a.m. - 11:00 a.m. Clase de ejercicio (Gratis) THURSDAY Dancing Apr 5 th Miguel Delgaldo Apr 12 th Gilbert Apr 19 th Baltazar (Spring Fling) Apr 26 th DJ Julio Art Class Self Taught (Free) 9:00 a.m. - 1:00 p.m. This is a self taught art class for students who are intermediate or advanced. There is no instructor for this class. Taller de arte (Gratis). FRIDAY Zumba Class (Free) 10:00 a.m. 11:00 a.m. Limit people Clase de Zumba (Gratis) Limitado a personas NO CLASS April 20 Exercise Class (Free) 11:00 a.m. - 12:00 p.m. Clase de ejercicio (Gratis) NO CLASS April 20 Games Games are available Monday- Friday. Please check out games at front desk.

Spring Fling Celebration Join us for our Easter Celebration on Thursday, April 19, 2018- Tickets will be available: Residents: March 13, 2018 $2.25 per person Under 60 years :$6.

Los cumpleañeros recibirán una rebanada de pastel. Acompáñenos a celebrar la fiesta de primavera el jueves 19 de abril del 2018. Los boletos estarán disponibles: Residentes: 13 de marzo del 2018 $2.

Mother s Day Celebration Join us for our Mother s Day Celebration on Thursday, May 10, 2018 - Tickets will be available: Residents: April 10, 2018 $2.25 per person Under 60 years: $6.

Los boletos estarán disponibles: Residentes: 10 de abril del 2018 $2.25 por persona No-residentes: 24 de abril del 2018 $3.25 por persona Plazo es el 3 de mayo del 2018.

The public is welcome to attend these meetings to make comments and suggestions. The objective of the Senior Committee is to advise staff on the operation of the senior center.

4 Spring Fling Celebration Join us for our Easter Celebration on Thursday, April 19, Tickets will be available: Residents: March 13, 2018 $2.25 per person Under 60 years :$6.50 per person Non-Residents: April 2, 2018 $3.25 per person Under 60 years : $6.50 per person Deadline is on April 12, 2018 Birthday Celebrations Happy Birthday to all our friends born in April! Join us in celebration Thursday, April 26, 2018, at 11:45 a.m. Please, birthday celebrants, remember to sign up at the front desk. All celebrants will receive a treat. Feliz Cumpleaños a todos nuestros amigos que nacieron en abril! Acompáñenos en celebración el jueves 26 de abril del 2018 a las 11:45 a.m. Por favor cumpleañeros recuerden que deben registrarse en la oficina. Los cumpleañeros recibirán una rebanada de pastel. Acompáñenos a celebrar la fiesta de primavera el jueves 19 de abril del Los boletos estarán disponibles: Residentes: 13 de marzo del 2018 $2.25 por persona No-residentes: 2 de abril del 2018 $3.25 por persona Plazo es el 12 de abril del Mother s Day Celebration Join us for our Mother s Day Celebration on Thursday, May 10, Tickets will be available: Residents: April 10, 2018 $2.25 per person Under 60 years: $6.50 per person Non-Residents: April 24, 2018 $3.25 per person Under 60 years: $6.50 per person Deadline is on May 3, Acompáñenos a celebrar el día de las Madres el jueves 10 de mayo del Los boletos estarán disponibles: Residentes: 10 de abril del 2018 $2.25 por persona No-residentes: 24 de abril del 2018 $3.25 por persona Plazo es el 3 de mayo del Senior Committee Meeting The Senior Commission meets the first Thursday of every other month at 1:30 p.m. at the Community Center in rooms 1 & 2. The public is welcome to attend these meetings to make comments and suggestions. The objective of the Senior Committee is to advise staff on the operation of the senior center. Meeting Date: May 3, El Comite de las personas de la tercer edad se reunen el primer jueves de cada otro mes a las 1:30 p.m. en el Centro Comunitario de Paramount en cuartos 1 y 2. El público está invitado a asistir a estas reuniones para hacer comentarios y sugerencias. El objetivo del comité es aconsejar al personal sobre el funcionamiento del centro de la terced edad. Fecha de la reunión: 3 de mayo del Food Reservation Our reservation system is in place. You may call in your reservation as follows: Paramount Residents: Monday Friday Non-Residents: Thursday Friday To make or cancel a reservation, please call (562) from 9:00 a.m. to 1:00 p.m. Father s Day Celebration Join us for our Father s Day Celebration on Thursday, June 14, Tickets will be available: Residents: May 15, 2018 $2.25 per person Under 60 years :$6.50 per person Non-Residents: May 29, 2018 $3.25 per person Under 60 years : $6.50 per person Deadline is on June 7, Acompáñenos a celebrar el dia de los Padres el jueves 14 de junio del Los boletos estarán disponibles: Residentes: 15 de mayo del 2018 $2.25 por persona No-residentes: 29 de mayo del 2018 $3.25 por persona Plazo es el 7 de junio del Nuestro sistema de reservaciones ya está tomando lugar. Residentes de Paramount: De lunes a viernes No residentes: De jueves a viernes Para realizar o cancelar una reservación, por favor llame al (562) de 9:00 a.m. a 1:00 p.m. Movie Days Be sure to check the calendar for upcoming movies. Fridays from 1:00 p.m.- 3:00 p.m. If there is a movie you would like to see let us know. Popcorn will be provided. Asegúrese de revisar el calendario para las próximas películas. Películas los viernes de 1:00 p.m. a 3:00 p.m. Si hay una película que le gustaría ver háganoslo saber. Palomitas seran proporcionado.

Comfort Keepers will be here on Tuesday, April 3, 2018, from 10:00 a.m. to 11:00 a.m. providing general information on their company s history and services.

m. to 12:00 p.m. providing free haircuts. CareMore estará aquí el lunes 9 de abril del 2018 de 10:00 a.m. a 12:00 p.m. proporcionado cortes de pelo.

5 Comfort Keepers will be here on Tuesday, April 3, 2018, from 10:00 a.m. to 11:00 a.m. providing general information on their company s history and services. Comfort Keepers estará aquí el martes 3 de abril del 2018 de 10:00 a.m. a 11:00 a.m. proporcionando la historia y los servicios ofrecidos. CareMore will be here on Monday, April 9, 2018, from 10:00 a.m. to 12:00 p.m. providing free haircuts. CareMore estará aquí el lunes 9 de abril del 2018 de 10:00 a.m. a 12:00 p.m. proporcionado cortes de pelo. AltaMed will be here on Tuesday, April 10, 2018, from 10:00 a.m. to 11:30 a.m. providing information on services offered. AltaMed estará aquí el martes 13 de marzo del 2018 de 10:30 a.m. a 11:30 a.m. proporcionado información sobre servicios que ofrecen. Alignment will be here on Monday, April 16, 2018, from 10:00 a.m. to 12:00 p.m. providing general information on their services. Alignment estará aquí el lunes 16 de abril del 2018 de 10:00 a.m. a 12:00 p.m. proporcionando información sobre servicios que ofrecen. AppleCare will be here on Wednesday, April 16, 2018, from 10:00 a.m. to 11:00 a.m. providing a Doc Talk lecture. AppleCare estará aquí el día miércoles 16 de abril del 2018 de 10:00 a.m. a 11:00 a.m. proporcionando un lectura de Doc Talk. Rose Hills will be here on Tuesday, April 17, 2018, from 9:00 a.m. to 12:00 p.m. providing information on services offered. Rose Hills estará aquí el martes 17 de abril del 2018 de 9:00 a.m. a 12:00 p.m. proporcionando información sobre servicios que ofrecen. Lincoln Heritage will be here on Wednesday, April 18, 2018, from 10:00 a.m. to 12:00 p.m. providing offering information on final expenses. Lincoln Heritage estará aquí el miércoles 18 de abril del 2018 de 10:00 a.m. a 12:00 p.m. proporcionando información sobre los gastos finales. HealthCare Partners will be here on Thursday, April 26, 2018, from 10:00 a.m. to 11:00 a.m. providing information on services offered and cake for April birthday celebrants. HealthCare Partners estará aquí el jueves 26 de abril del 2018 de 10:00 a.m a 11:00 a.m. proporcionado información sobre servicios que ofrecen y pastel para los que nacieron en abril. Anthem Blue Cross will be here on Monday, April 16, 2018, from 10:00 a.m. to 12:00 p.m. providing general information on their services. Anthem Blue Cross estará aquí el martes 20 de marzo del 2018 de 10:00 a.m. a 12:00 p.m. proporcionando información sobre servicios que ofrecen. The Library will be here on Friday, April 27, 2018, from 11:30 a.m. to 12:30 p.m. providing book and movie rentals. La librería estará aquí el viernes 27 de abril del 2018 de 11:30 a.m. a 12:30 p.m. proporcionando libros y alquiler de películas.

Exercise Class R1&2 Bingo R1&2 10:00 11:30 Comfort Keepers Aud Crocheting P 9:00 2:00 ESL Class - CR Computer Class - CR 1:00 2:00 Art Class - CR 9:00 1:00 Delgado Aud 10:00 12:00 Movie - DR.

CR 1:00 2:00 Art Class - CR 9:00 1:00 Gilbert Aud 10:00 12:00 Alignment Aud 10:00-12:00 Movie - Coco 1:00 3:00 Anthem Blue Cross Aud 10:30-11:30 Exercise Class R1&2 SNAP Ed Nutrition - 1:00-1:30

10:00-12:00 Baltazar Aud 10:00 12:00 Spring Boutique R1&2/Patio 9:00 12:00 Back to the Future 1:00 3:00 Apple Care R1&2 Exercise Class R1&2 SNAP Ed Nutrition - 1:00-1:30 Bingo R1&2 10:00 11:30

7 Exercise Class R1&2 Bingo R1&2 10:00 11:30 Comfort Keepers Aud Crocheting P 9:00 2:00 ESL Class - CR Computer Class - CR 1:00 2:00 Art Class - CR 9:00 1:00 Delgado Aud 10:00 12:00 Movie - DR. DOLITTLE 3 1:00 3:00 Exercise Class R1&2 SNAP Ed Nutrition - 1:00-1:30 Food Bank R1&2 1:00-3:00 Bingo R1&2 10:00 11:30 Altamed Aud 10:00-11:30 Crocheting P 9:00 2:00 ESL Class - CR Computer Class - CR 1:00 2:00 Art Class - CR 9:00 1:00 Gilbert Aud 10:00 12:00 Alignment Aud 10:00-12:00 Movie - Coco 1:00 3:00 Anthem Blue Cross Aud 10:30-11:30 Exercise Class R1&2 SNAP Ed Nutrition - 1:00-1:30 Bingo R1&2 10:00 11:30 Rose Hills Aud 9:00-12:00 Crocheting P 9:00 2:00 ESL Class - CR Lincoln Heritage Aud 10:00-11:30 Computer Class - CR 1:00 2:00 Art Class R1&2 9:00-1:00 Spring Fling Celebration 10:00-12:00 Baltazar Aud 10:00 12:00 Spring Boutique R1&2/Patio 9:00 12:00 Back to the Future 1:00 3:00 Apple Care R1&2 Exercise Class R1&2 SNAP Ed Nutrition - 1:00-1:30 Bingo R1&2 10:00 11:30 Claremont Excursion 10:00-3:00 Crocheting P 9:00 2:00 ESL Class - CR Computer Class - CR 1:00 2:00 Art Class R1&2 9:00-1:00 DJ Julio Aud 10:00 12:00 Healthcare Partners - Aud Birthdays Aud 11:45 Library Aud 11:30-12:30 Movie 1:00 3:00 Miss Congeniality 2 Exercise Class R1&2 SNAP Ed Nutrition - 1:00-1:30

Choice of Entrée Orange Juice TURKEY VEGETABLE STEW OR LENTIL STEW Biscuit (1) Celery, Onion, Potatoes & Carrots/Chopped Salad Baked Maple Pears Tomato Soup BAKED FISH (UNBREADED) Whole Grain Bread

8 Choice of Entrée Orange Juice TURKEY VEGETABLE STEW OR LENTIL STEW Biscuit (1) Celery, Onion, Potatoes & Carrots/Chopped Salad Baked Maple Pears Tomato Soup BAKED FISH (UNBREADED) Whole Grain Bread (1) Baked Potato Peas & Carrots Apple Mexican Vegetable Soup CHICKEN ENCHILADA VERDE CASSEROLE Cauliflower Spinach & Romaine Salad Peaches Cream of Celery BEEF FRENCH DIP SANDWICH French Roll Lemon Pepper Broccoli Chopped Greens & Kale Salad Peaches or Plums Cream of Broccoli Soup HERB RUBBED ROAST PORK W/MUSTARD SAUCE Brown & Wild Rice Zucchini & Tomatoes Cantaloupe Cake BEEF LASAGNA Sourdough Bread w/garlic Spread Spinach Romaine Lettuce w/carrots Mango Chunks or Mandarin Oranges Navy Bean Soup LEMON PEPPER BAKED CHICKEN (L&T) Whole Grain Dinner Roll (1) Corn Green Beans Orange Apple Juice OVEN FRIED CHICKEN (L&T) Whole Grain Dinner Roll Sautéed Cabbage Mashed Sweet Potatoes Manhattan Gelatin SPAGHETTI W/MEATBALLS Dinner Roll Whole Wheat Spaghetti Noodles Cauliflower & Broccoli Caesar Salad w/croutons Banana Choice of Entrée Chicken Vegetable Soup SMOTHERED PORK CHOPS OR SMOTHERED CHICKEN Rice Barely Pilaf Brussels Sprouts Creamy Dill Cucumber Banana Chicken Noodle Soup ROASTED TURKEY W/GRAVY Dinner Roll (1) Bread Stuffing Spinach w/ Bread Crumbs Three Bean Salad w/onions Orange Minestrone Soup STUFFED BELL PEPPER Whole Grain Dinner Roll Mashed Potatoes Carrots Banana Choice of Entrée Tomato Soup PORK CHOP AU JUS OR BREADED FISH Pasta Banana Squash Cucumber & Onion Salad w/vinaigrette Cantaloupe Orange Juice CHICKEN MOLE Flour Tortilla Pinto Beans Chopped Salad w/kale Carrot Cake Corn Chowder BEEF STROGANOFF Whole Grain Bread Egg Noodles Green Beans Coleslaw Pineapple Chunks Choice of Entrée Tomato Soup PORK OR CHICKEN W/MUSHROOM SAUCE Whole Grain Roll Sautéed Spinach & Kale Carrot Raisin Salad Grapes or Peaches CREAMY TUNA PASTA Whole Grain Roll Rotini Pasta Broccoli Tossed Salad w/tomato Watermelon Cabbage Soup MEATLOAF Whole Grain Bread Mashed Potatoes Green Beans Ambrosia Salad Cream of Mushroom Soup BBQ CHICKEN (L&T) Biscuit California Blend Vegetables Orange Vanilla & Chocolate Swirl Pudding BEEF & BEAN CHILI Corn Bread Zucchini Medley Mexicali Salad Tropical Fruit Asian Vegetable Soup TERIYAKI CHICKEN BREAST Brown Rice Oriental Vegetables Mixed Green Salad w/cucumber Cantaloupe SUGGESTED DONATION FOR SENIORS 60 YRS & OLDER $2.25 FEE FOR NON SENIORS $4.50

June Activities. Laguna Beach June 6. Foodbank June 11. Father s Day Celebration June 14. Laughlin June Birthdays June 28. To your Health...

June Activities. Laguna Beach June 6. Foodbank June 11. Father s Day Celebration June 14. Laughlin June Birthdays June 28. To your Health... 10 Summer Safety Tips for the Elderly Stay Hydrated Seniors are more susceptible to dehydration than younger people because they lose their ability to conserve water as they age. They also can become less