Silver QuillValley Senior Services of Ransom & Sargent Counties

JANUARY2015

INSIDE THIS ISSUE:

Tidbits 2

Nutrition 3

Winter Safety Tips 4

M e n u 5

Sargent County Info 6

Ransom County Info 7

See contact information on

page 2.

Free - Take One!

Learn More About Valley Senior Services!

Who: Karleen Wyum, Senior Resource Specialist

Your local contact to link you in finding services and supports to assist you in staying independent and

in your own home setting.

What: Karleen will be speaking out how Valley Senior Servic-es of Ransom & Sargent Counties can be part of your

life through Outreach, Transportation & Meals.

When & Where:Tuesday, January 5 Enderlin at noon

Friday, January 8 Lisbon at noonTuesday, January 2 Forman

Wednesday January 13 CogswellTuesday, January 26 Rutland

We hope to see you there!

ValleySenior Services

PO Box 387Lisbon, ND 58054

Office phone: 683-3131Toll free: 877-857-3743Fax: 701-683-0352

For meals or transportation:

683-3131 or 877-857-3743Executive Director: Brian ArettValley Senior Services 701-293-1440 or 877-827-1916Outreach & Options Counselor:Karleen Wyum (701) 683-3131Administrative Assistant:Shan MeyerRansom Kitchen Staff:Nita Kitchen; Kendall Groettum; Cathy Wunderlich; Darlene Dahl; Elise Nylander;Vee RohnSargent Kitchen Staff:Gwen Anderson; Rita Preble; Cheryl Roder; Janet KieferSargent Kitchen Subs:Carolyn Harrison; Marie Colemer; Lois Keifer, Sandra Hanson; Deloris LysneTransportation:Kevin Brummond; Cheryl Holmstrom; Lyle Milbrandt; Judy Milbrandt; Charlie Orn; Marlene Hogness: Wilfred Anderson

Page 2

Statement of Identification - Silver QuillPublished Monthly by: Valley Senior Services

2801 32nd Ave. S, P.O. Box 2217, Fargo, ND 58108To receive the Silver Quill call 293-1440 or toll free 1-877-827-1916

or e-mail us at: lmartin@valleyseniors.org

If you are qualified, your rights to receive the services provided by this organization without regard to race, color, religion, sex, national origin, age or handicap are protected by Federal Law.

If you believe you have been discriminated against, please contact:

Brian Arett, Valley Senior Services,

P.O. Box 2217, Fargo, ND 58108. (701) 293-1440.

REMINDER* All meal sites serve noon meal at 12:00* Please call ahead to sign up for dinner so the

cook can plan enough food!

Tidbits• Rent your local senior center for your next party or

family function• Transportation note: please call the Lisbon office at

1-877-857-3743 or 683-3131 to schedule your rides, do not call the drivers at home.

• Reminder: schedule your appointments between 10:30 a.m. - 2:30 p.m. for Ransom bus & Sargent van transportation.

• Meals on Wheels Deliverers - If you would like to help with the Meals on Wheels (MOW) delivery, please call Karleen or Shan at 683-3131.

Thank You!Thank you to the following organizations for donating to-wards a new flash freezer:

Fort Ransom Rural Fire Department

Page 3

Healthy New Year!By Janet Brown, RD, LRD

Valley Senior Services Dietician

Happy New Year! Better yet, Healthy New Year!

A new year is a great time to say ‘goodbye’ to less desirable unhealthy behaviors and say ‘hello’ to wholesome new experiences. We can all relate – everyone has room for improvement.

Organize your 2016 goals. Make a list with two columns. One column should list behaviors that need to change. The other column should list specifically how you are going to change them.

Here are 5 tips to potentially make your 2016 a “Healthy New Year”:

1. Move it or lose it! Exercise! If you are al-ready regularly exercising, keep up the good work. If you are one of the many who are not, start slow and small – make a goal of 5 minutes and increase as tolerated. You can do it at home or the gym. Try water activi-ties (less pressure on joints) or upper-body activities like light weights or even-weighted soup cans.

2. Color your plate! In other words, increase your fruit and vegetable intake. Start with one extra serving per day with the goal being 5-9 servings of fruits and vegetables every day. Increasing your intake is relatively easy. One vegetable serving = 1 cup raw, ½ cup cooked or 6-8 oz vegetable juice. Fruit servings include a tennis ball-sized piece of fresh fruit, ¾ -1 cup melons or berries, ½ cup canned and ¼ cup dried.

3. Make ½ your grains whole! A grain that is whole contains the bran, germ and endo-sperm. A refined, processed grain is stripped of the bran and the germ, leaving 25% less protein and losing 17 other nutrients. Whole grains naturally have more nutrients (vita-mins B and E, magnesium and Iron), protein

and fiber. Whole grains reduce belly fat, lower cholesterol and decrease chances of Type 2 Diabetes. Great choices of whole grains include: oats, 100% whole grain breads, rice, cereal and pasta.

4. When you eat fat, make it a healthy one! Anytime we eat fat, we eat a combination of 4 fats; two of which are healthy while the other two are not. Saturated and trans fats are unhealthy and should be limited as they contribute to heart disease, stroke, cancer and diabetes. They are found in natural and preserved foods. Major sources include butter, margarine, fatty meats (bacon and hot dogs), tropical oils, cream-based soups and sauces, bakery goods and fried foods. Monounsaturated and polyunsaturated fats are healthy as they can help prevent dis-eases. When you need a fat, choose one of the following: canola and olive oil, nuts, nut butters, seeds, avocado, fish and flax.

5. Try a new recipe:

Oklahoma Bean Dip (Texas Caviar)Drain and rinse: 1 can low-sodium black eyed peas and 2 cans of garbanzo beans. Place in medium bowl.

Chop and add to beans: 2 medium tomatoes, 4 green onions, 2 cloves garlic, 2 jalepeno peppers (optional), 1/2 cup fresh parsley (or cilantro).

Add to mixture: 1 8-oz bottle of lite Italian dress-ing and 1 tsp oregano. Chill.

Serve with whole grain tortilla chips.

A great way to get in vegetables, fiber and low-calorie nutrients!

Page 4

Ransom Sargent Senior Services, a branch of Valley Senior Services, is a non-profit organization serving senior citizens in Ransom and Sargent Counties. Our services include: Home Delivered Meals, Frozen Meals, Community Dining, Transpor-tation, Senior Centers, Outreach Assistance and Medicare Part D assistance. In addition, we distribute a monthly publication - The Silver Quill - detailing current and upcoming events of interest to the senior community. If you would like additional information on our services please contact our office at 683-3131 or 1-877-857-3743.

Your tax deductible contribution to Valley Senior Services of Ransom and Sargent will help us to continue to meet the in-creasing demand for services. Your gift can be mailed to VSS, P.O. Box 387, Lisbon, ND 58054.

Your gift can be designated to *Home Delivered Meals *Congregate Dining * Outreach Assistance *Transportation *Medicare Part D Assistance

Winter Safety Tips for Seniors: Prepare Older People for the Challenges on Wintertime Weather

During the winter months, ice snow and cold temperatures can make life challenging for everyone. Slippery sidewalks and cold weather can cause a wide range of injuries and illnesses - especially for seniors. Here is some helpful advice for preventing common winter dangers that the elderly popu-lation faces:

Prepare for Power OutagesWinter storms can lead to power outages. Make sure you have easy ac-cess to flashlights and a battery-powered radio in case the power goes out.

Stockpile warm blankets. Longer power outages can spoil the food in your refrigerator and freezer so keep a supply of non-perishable foods that can be eaten cold on hand. If the power goes out, wear several layers of clothing, including a hat. Move around a lot to raise your body temperature.

Eat a Varied DietBecause people spend more time indoors and may eat a smaller variety of foods, nutritional deficits - es-pecially Vitamin D definiciency - can be a problem. Nicole Morrissey, a registered dietician in southwest Michigan, recommends sonsuming foods that are fortified with Vitamin D, such as milk, grains and sea-food options like tuna and salmon.

Prevent Carbon Monoxide PoisoningUsing a fireplace, gas heater or lanterns can lead to carbon monoxide poisoning. Ensure your safety by checking the batteries on your carbon monoxide detector and buying an updated one if you need to.

The most important tip to keep in mind during the colder months is to ask for help. If you need to clear your property of snow and ice, don’t hesitate to ask a family member or neighbor, or hire a professional. Arrange rides to the grocery store and doctor’s appointments (you can call 1-877-857-3743 or 683-3131for more information on Sargent or Ransom County Transportation). Don’t be afraid to reach out for help.

Wintertime certainly poses challenges for seniors, but with a bit of planning and awareness, you will stay healthy and experience the joys of springtime soon enough.

(Information taken from Care.com, Andrea Lee, contributor)

Page 5

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A suggested donation fee of $3.50 for people over 60 and spouse of 60 &

over. $8.00 for all m

eals for people under 60. Snap cards are accepted by calling the Lisbon office and talk to Shan or K

arleen

Page 6

Sargent County Transportation--Open to the public

Rides provided Tuesday through Thursday on request.

Rides provided within the county and surrounding areas - Oakes, Lisbon, Wahpeton, Fargo.

CENTER HIGHLIGHTS

SARGENT COUNTY

Open: Monday-ThursdayMeals:

Mon, Tues, Wed, Thurs

Forman Center724-3928

Open: Mon-Thur Meals:

Mon, Tues, Wed, Thurs

Every Tuesday & Thursday @ 10:30 - Bone Builders Exercise ProgramEvery Tuesday & Thursday @ 4:45 - Bone Builders Exercise Program. Call Karleen if interested - 680-1596.

Gwinner

Call for information about home de-livered meals in the city of Gwinner. Please call if you have a home deliv-ery interest. 683-3131

Rutland Center724-4074

Open Monday-ThursdayMeals:

Mon, Tues, Wed, Thurs

Daily - Cards & puzzlesClub meets 2nd Tuesday @ 1:00

Milnor Center427-9327

Open Tuesday-FridayMeals:

Tue, Wed, Thurs, Fri

Cards after lunch; Club meets 3rd Monday of the month at 2:00 p.m.Dec. 8 - 12:00 Medicare Patrol Every Tuesday & Thursday @ 10:30 - Bone Builders Exercise Program

Cogswell Center724-3024

Sargent County Foot Care

724-3725 Sargent County Food

Pantry680-7049

Sargent County Options Counseling

683-3131 Options counseling/outreach as-sistance available to link you to programs including home delivered meals and transportation to main-tain your independence in your own home.

Please call ahead to sign up for din-

ner so the cook can plan to make enough

food!* All meal sites serve noon meal at 12:00*

Call Karleen or Shan for details - 1-877-857-3743 or

683-3131 - leave a message - Please do not call the driver at

homeSchedule appointments from 10:30

a.m. to 2:30 p.m.

MemorialsBetty Nelson

Open Monday-FridayMeals:

Monday through Friday

Every Tuesday - 1:00 Hand & Foot plus Whist cards Every Thursday - van to Lisbon (call Lisbon office to schedule a ride)2nd Wednesday of month - 1:00 Bingo hosted by HEART programEvery Tuesday & Thursday @ 10:30 - Bone Builders Exercise ProgramRegular meetings every other month.

Enderlin Center 437-2669

Meals:No meals being served at this time. Anyone needing frozen

meals should call the Lisbon site at 683-3131

Every Wednesday - van to Lisbon (call 877-857-3743 or 683-4295)

Lisbon Center683-4295

Page 7

Open Monday-FridayMeals:

Monday-Friday @ 12:00 Noon

Jan. 6 - Golden Rule Day @11:30Jan. 8 - Birthday Club Every Monday - 1:00 BingoEvery Tuesday - 1:30 Hand & FootEvery Friday - 1:00 RummyEvery Tuesday & Thursday @ 10:30 - Bone Builders Exercise Program

CENTER HIGHLIGHTS

Ransom County Transportation Call 683-3131 or 1-877-857-3743 and talk to or

leave a message for Karleen or ShanSchedule appointments from 10:30 a.m. to 2:30 p.m.

Please do not call the driver at home to schedule rides.

Sheldon Seniors

No Meals - Call the Lisbon office for frozen meals at

683-3131Potluck 2nd & 4th

Friday of the month Every Monday @ 9:00- Bone Builders Exercise Program

Fort Ransom

Ransom County Foot Care

683-6140 Ransom County

Food PantryLinda - 701-308-0905 Ransom County

Options Counseling 683-3131

Options counseling/outreach assistance available to link you to programs including home de-livered meals and transportation to maintain your independence in your own home.

RANSOM COUNTY

Ransom County Van ScheduleTuesday -McLeod to Lisbon & back

Wednesday - Ft. Ransom to Lisbon & backThursday - Enderlin to Lisbon & back & as neededMonday-Friday - van available in the town of Lisbon

IMPORTANT!! Please call ahead to sign up for dinner so the

cook can plan enough food!

Bus Schedule2nd & 4th Tuesday and every Thursday

to Fargo (reserve by 4:00 p.m. Wed)

MemorialsHelen Tangen

* All meal sites serve noon meal at 12:00*

Valley Senior Services, Inc.P.O. Box 2217Fargo, ND 58108

NON-PROFIT ORG.U.S. POSTAGE PAIDFARGO, ND 58102PERMIT NO. 1123

Attend a noon meal once a week, once a month,

or every day.

Call ahead to sign up for dinner. MENU inside.

Storm Policy - Storm Closing

Notice

There will be not con-gregate or home deliv-ered meals on days that schools are closed due to storm conditions. The menu listed for that day will be moved to the next day. Listen to KQLX of Lisbon for announce-ments of services for storm days.

Lisbon 683-4295 Enderlin 437-2669

Cogswell & Forman 724-3024 Milnor 427-9327 Rutland 724-4074