Southeast Senior Services. Carbohydrates=Pure Evil? Vanessa Berg, MD LRD CDE

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1 Silver Quill Southeast Senior Services J U N E V OLU ME 1 N O. 176 Carbohydrates=Pure Evil? Vanessa Berg, MD LRD CDE As I have visited with participants in Senior Meals, there is one question that consistently pops up: Why are these meals so high in carbs? I understand the concern as many Seniors have diabetes or prediabetes that requires them to limit the amount of carbohydrate they consume each day. I am a Certified Diabetes Educator so I educate patients on carb counting almost every day. I want to make it known, however, that carbohydrates are NOT evil. Many of the vitamins and minerals that we need for health are found in these foods. Let s take a step back and identify where carbs are found and what exactly are they? Carbohydrates (all of them) break down to sugar in our bodies. Our cells need the energy that is supplied by sugar. Interestingly, our brain needs the most! Carbohydrates are found mostly in the following foods: breads, pasta, potatoes, rice, cereal and other grains, fruits, starchy veggies like legumes, sweet foods and drinks, milk and yogurt. You may notice that some of the foods listed as carbohydrates are also sources of fiber! At this point, you should conclude that carbs are important for our health and are not to be avoided, even in diabetes. It is recommended that we consume at least 150 grams of carbohydrates per day for general health. These should be spread out through the day. Some carbs are healthier choices than others. Whole grains and legumes for example, provide fiber and help keep us full. Fruits provide crucial nutrients for our immune system and well-being. Milk and yogurt help us keep our bones strong! Simple carbs should be limited. Simple carbs are things like brownies, regular soda and fruit juice. These foods provide lots of calories but very little nutrients. The Senior Meals have nutrition requirements set by our federal government. They are designed to meet at least 33 percent of the daily recommended allowance of all nutrients. Meals are required to include fruit, milk, and whole grains, all of these are carbs! Also required is a full cup of vegetables, which can include ½ cup of potatoes. As a registered dietitian, I try to create appetizing menus while meeting guidelines. Our team looks for the healthiest options, while considering participant preferences, variety, appearance, and food safety. You can rest assured that the carbohydrates provided in the Senior Meals are appropriate and healthy for your body. If you have been placed on a restrictive diet and have to limit carbohydrates, I encourage you to make reasonable adjustments in the meal you are provided. Most of the meals provide grams of carbs. Now you are able to identify the carb sources, and choose the foods that best suite you. Perhaps you d like to save part of the meal, like the bread, for a snack later in the day, or save the fruited jello for your next meal.

2 Southeast Senior Services 520 3rd Avenue South Wahpeton, ND (701) or (701) Fax: ********************* DIRECTOR Shelley Tollefson OFFICE ASSISTANT Debbie Voeller TRANSPORTATION & SITE ASSISTANT Deanna Nelson RESOURCE SPECIALISTS Amy Laney Shelley Tollefson KITCHEN STAFF Lucille Kadoun- Hankinson Dorothy Kressin-Wyndmere Kathy Lyon-Wahpeton Lori Peplinski -Lidgerwood Viola Score Wahpeton Carol Tschakert-Abercrombie FILL-IN KITCHEN STAFF Kathy Gordon Karen Kappes Rita Boutain TRANSPORTATION Christine Bischoff Keith Peschel David Score ********************* 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: Shelley Tollefson Southeast Senior Services rd Avenue South Wahpeton, ND Southeast Senior Services Board of Directors Don Krassin Pinky Rubish Liz Mumm Attention Seniors! We want your ideas! If you have any suggestions about what activities you would like to see brought in to your local Senior Center, please give Deanna Nelson a call and share your ideas with her. She can be reached at the Wahpeton Senior Center location at (701) Health Clinics For Richland County Foot care may be done at the Wahpeton Senior Center from 12:30 to 3:00 on June 5, 12 & 19 AND July 3 & 17 or by appointment at the Richland county Health Department. Done by: Richland County Health Department For an appointment call: * Cost: $25.00 * Foot care is provided to clients who are not able to trim their own toenails due to physical limitations. * Foot care does not include any treatment for ingrown nails, calluses, and/or infection. Blood Pressure Checks Free blood pressure checks at the Wyndmere Senior Center on Mondays & Thursdays at 12:30 pm. Provided by the Wyndmere Ambulance. Corrine Romereim Robert Wurl Alisa Mitskog 2

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4 ND SMP Scam of the Month June 2018 New Medicare cards will be arriving soon! What you need to know about the new Medicare cards? YOU DON T NEED TO DO ANYTHING!! As long as your current address is correct, the new cards will automatically be mailed to North Dakota beneficiaries after June 2018 through April Your new card will be mailed in an envelope that looks like the example below. If you believe Social Security does not have your current address, call or visit My Social Security account at and verify or change your current mailing information. Watch out for scams? Scam artists may try to get personal information (like your current Medicare number) by contacting you about your new card. If someone asks for your personal information or threatens to cancel your health benefits if you don t share the information, HANG UP and call ND SMP at or Medicare at Source of information: New Medicare Cards in the Mail (April 2018). Retrieved from North Dakota Senior Medicare Patrol Phone: Or (701) For more information or to locate your SMP, visit This project was supported, in part, by grant number 90MP0217, from the Administration for Community Living, Department of Health and Human Services. Points of view or opinions do not necessarily represent official Administration for Community Living policy. 4

5 The North Dakota Dementia Care Services Project Presents Healthy Living for Your Brain and Body: Class Description At any age, there are lifestyle habits we can adopt to help maintain or even potentially improve our health. These habits may also help to keep our brains healthy as we age and possibly delay the onset of cognitive decline. To help people age well, the Alzheimer s Association is offering the Healthy Habits for a Healthier You program. This workshop covers four areas of lifestyle habits that are associated with healthy aging: Cognitive Activity Physical health and exercise Diet and nutrition Social engagement Tips from the Latest Research Upcoming Classes Hankinson - May 15th Wahpeton - July 12th, 12:30-1:30 p.m. Abercrombie - July 25th Fairmount - August 8th Lidgerwood - October 29th Classes start at 10:00 am except for Wahpeton at 12:30 pm All classes will be held in local senior center Pre-registration is preferred, but not required. Please call to register alz.org/mnnd This project is supported by funding through the North Dakota Department of Human Services, Aging Services Division

6 Did you know that the Wahpeton Senior Center is now offering an open lunch hour? How does this work? Because we know that not everyone is able and ready to eat at 11:30 a.m., lunch will now be served between the hours of 11:00 a.m. to 12:30 p.m. Monday through Friday. Reservations are still required to ensure that we have enough food prepared for everyone that day. You can make reservations by calling before 9:30 a.m. the day that you would like to eat with us. The meals are available to individuals age 60 and older and their spouses, regardless of age, for a suggested donation of $4.00 a meal. Still working? No worries! Because we have expanded our serving times you can come in on your lunch hour! You will be served quickly so that you can get back to work in a timely manner. If you would like to know what meal is being served on a daily basis please check out the menu on Page 7. If you would like further info please call Thank You For The Donations Given To Our Agency Milton Bladow Kay Blagen Loren Coalwell Jay and Karen Enderson Dwight Eckert Harriet Fleenor Neal Grubb Greg Herding Sylvia Likeness Nordick Electric Matthew Oland Joseph & Jeanne Schreiner Glen & Shelley Tollefson Friends & Family in Memory of Tom Nolden We have received many donations from several people in the form of money, equipment, cards, time, talents and many other forms of support and they are very much appreciated! It is because of your generous donations that we are able to continue to provide you with the many services that we do. If you donated and your name did not get in our newsletter, please let us know. Thank you to each and every one of you! 6

7 Wahpeton Southeast Senior Services All Meals Served With June % Milk & Bread MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY 1 HAMBURGER ON A BUN LETTUCE. TOMATO, ONION CHEESY HASHBROWN BAKE APPLESAUCE BREAD-0 MONDAY 4 TUESDAY 5 WEDNESDAY 6 THURSDAY 7 FRIDAY 8 COUNTRY MEATBALLS GREEN BEAN ALMONDINE PEARS BARBEQUE RIBS SCALLOPED POTATO MANDARIN STIR FRY APPLE CRISP/TOPPING HERB CHICKEN/GRAVY STUFFING PARSLIED POTATO CAPTAIN'S SALAD BUTTERSCOTCH PUDDING BANANAS BEEF STEW PEAS PEACH HALVES BISCUIT MACARONI BEEF HOTDISH CORN BROCCOLI CAULIFLOWER SALAD TROPIAL FRUIT BREAD-0 MONDAY 11 TUESDAY 12 WEDNESDAY 13 THURSDAY 14 FRIDAY 15 CALICO BEAN CASSEROLE CUCUMBERS WARM CINNAMON APPLES BLUEBERRY MUFFIN DILLED SALMON ROASTED RED POTATO CREAMED PEAS APRICOTS BIRTHDAY DINNER CIDER BRAISED PORK LOIN BEETS MANDARIN ORANGES BIRTHDAY CAKE CHICKEN ALFREDO PASTA NOODLES CALIFORNIA BLEND VEGGIES ROMAINE LETTUCE SALAD CHERRY CRISP/WHIPPED TOPPING GARLIC BREADSTICK HAMBURGER GRAVY MONDAY 18 TUESDAY 19 WEDNESDAY 20 THURSDAY 21 FRIDAY 22 CABBAGE ROLLS PEAS & CARROTS COTTAGE CHEESE/PEACHES PULLED PORK ON A BUN BAKED BEANS MACARONI SALAD CHERRIES BREAD-0 ROAST TURKEY/GRAVY CRANBERRY SAUCE SQUASH DRESSING STRAWBERRY CREAM PIE MEATLOAF BAKED POTATO STEWED TOMATO CORN PLUMS DINNER ROLL MONDAY 25 TUESDAY 26 WEDNESDAY 27 THURSDAY 28 FRIDAY 29 BAKED COD ALFREDO SAUCE WILD RICE CREAMED PEAS FRUIT SALISBURY STEAK/GRAVY CREAMED CORN FRUIT LEMON BAR ROAST BEEF BAKED POTATO FRENCH CUT GREEN BEANS PINEAPPLE FRUIT CHICKEN BREAST AU GRATIN POTATOES MIXED VEGETABLES CHERRY JELLO/PEACHES AND WHIPPED TOPPING TATER TOT CASSEROLE TATER TOTS CARROT RAISIN SALAD BANANA BREAD TROPICAL FRUIT CUP SPAGHETTI/MEAT SAUCE CRINKLE CUT CARROTS ROMAINE LETTUCE SALAD APRICOTS GARLIC TOAST 7

8 Richland County Meal Sites Monthly Menu. All Meals Include a Beverage & Bread. A B E R C R O M B I E 4 Country Meatballs Green Bean Almondine 11 Calico Bean Casserole Cucumbers Warm Cinnamon Apples 18 Cabbage Rolls Peas & Carrots 25 Baked Cod/Alfredo Sauce Wild Rice 5 Macaroni Beef Hotdish Corn Broccoli Cauliflower Salad 12 Dilled Salmon Roasted Red Potato Creamed Peas 19 Pulled Pork on a Bun Macaroni Salad Baked Beans 26 Chicken Breast Au Gratin Potato 6 Herb Chicken/Gravy Stuffing/Parslied Potato Captain Salad 13 Cider Braised Pork Loin Beets 20 Roast Turkey/Gravy /Dressing Squash 27 Spaghetti/Meat Sauce Crinkle Cut Carrots Creamed Peas Mixed Vegetables Romaine Salad F A I R M O U N T At this time we are no longer providing hot congregate or home delivered meals out of the Fairmount Senior Center. We are however providing frozen meals to the meal participants of Fairmount. If you would like more info please call Shelley or Amy at Hamburger on a Bun Cheesy Hashbrown Bake Applesauce H A N K I N S O N 5 Beef Stew Sliced Beets 12 Dilled Salmon Roasted Red Potato Creamed Peas 19 Meatloaf Baked Potato Stewed Tomato 6 Herb Chicken/Gravy Stuffing/Parslied Potato Creamy Cucumbers 13 Cider Braised Pork Loin County Blend Vegetables 20 Roast Turkey/Gravy /Dressing Baby Carrots 8 Macaroni Beef Hotdish Corn Broccoli Cauliflower Salad 15 Chicken Alfredo/Noodles California Blend Vegetables Lettuce Salad/ Dressing 22 Tater Tot Casserole Tater Tots Carrot Raisin Salad 26 Spaghetti/Meat Sauce 27 Chicken Breast 29 Baked Cod/Alfredo Sauce Green Beans Au Gratin Potato Wild Rice Romaine Salad Mixed Vegetables New Brunswick Vegetable 8

9 Richland County Meal Sites Monthly Menu. All Meals Include a Beverage & Bread. 4 Country Meatballs 5 Macaroni Beef Hotdish 7 Herb Chicken/Gravy L I D G E R W O O D Peas 11 Hamburger Gravy Corn 18 Liver & Onions Peas & Carrots 25 Spaghetti/Meat Sauce Crinkle Cut Carrots Corn Broccoli Cauliflower Salad 12 Chicken Alfredo/Noodles California Blend Vegetables Lettuce Salad/ Dressing 19 Tater Tot Casserole Tater Tots Carrot Raisin Salad 26 Chicken Breast Au Gratin Potato Stuffing/Parslied Potato Captain s Salad 14 Cider Braised Pork Loin Beets 21 Roast Turkey/Gravy /Dressing Squash 28 Roast Beef/Gravy Romaine Lettuce Salad Mixed Vegetables French Cut Green Beans W Y N D M E R E * Wyndmere s meal serving days and times have changed! Meals will be served at 12:00 pm on Mondays, Tuesdays and Thursdays 4 Country Meatballs Green Bean Almondine 11 Calico Bean Casserole Cucumbers Warm Cinnamon Apples 18 Cabbage Rolls 5 Barbeque Ribs Scalloped Potato Mandarin Stir Fry 12 Dilled Salmon Roasted Red Potato Creamed Peas 19 Pulled Pork on a Bun Macaroni Salad 7 Beef Stew Peas 14 Chicken Alfredo/Noodles California Blend Vegetables Lettuce Salad/ Dressing 21 Meatloaf Baked Potato Peas & Carrots Baked Beans Stewed Tomato 25 Baked Cod/ Alfredo Sauce 26 Salisbury Steak/Gravy 28 Chicken Breast Wild Rice Au Gratin Potato Creamed Peas Creamed Corn Mixed Vegetables All of our meal sites provide congregate and home delivered meals in their towns. Meals are available for a suggested donation of $4.00. All donations are used to help us keep up with the growing demand for these services. Abercrombie Serves M,T,W Hankinson Serves T,W,F Lidgerwood Serves M,T,TH Wyndmere Serves M,T,TH Wahpeton Serves M-F Please let your Meal Site know if you plan on eating with them! 9

10 Activities All activities are held at the Senior Center in your community unless otherwise noted. Coffee & dessert following all activities in Lidgerwood, Wahpeton, and Wyndmere. Coffee & Toast Social Abercrombie Mondays, Tuesdays, and Wednesdays Fairmount Mondays, Wednesdays, and Fridays Hankinson Tuesdays, Wednesdays, and Fridays Lidgerwood Mondays, Tuesdays, and Thursdays Wahpeton Mondays, Tuesdays, and Fridays Time: 8am-10am at all locations listed above Bingo Fairmount Every other Sunday from September May 1:30pm-4pm Hankinson Sundays at 2pm Wahpeton Tuesdays at 12:30pm Wyndmere Every other week from September May at 2pm Bridge Wahpeton Mondays at 12:30pm Cribbage Wahpeton Mondays at 12:30pm Hand and Foot Abercrombie Wednesdays at 1pm Lidgerwood Mondays, Tuesdays, & Thursdays at 1pm Wahpeton Wednesdays at 12:15pm Pinochle Wahpeton Wednesdays at 12:30pm Wyndmere Mondays at 1:00pm Other Card Games Hankinson Tuesdays, Wednesdays, and Fridays at 12:30pm Exercise Lidgerwood Exercise equipment available to use Wahpeton Starting April 6th, 2018 Tai Ji Quan Mondays & Fridays from 9:30am-10:30am at the Wahpeton Senior Center Bone Builders Tuesdays & Thursdays at 9am at the Community Center Wyndmere Bone Builders Mondays & Thursdays at 9:45 am 10:45 at the Senior Center Fairmount Wednesdays at 1pm Crafts Social Hour Abercrombie Mondays, Tuesdays & Wednesdays at 1pm Whist Wahpeton Fridays at 12:30pm Wyndmere Thursdays at 1:30pm Yahtzee Wahpeton Fridays at 12:30pm 10

11 Richland County Transit Schedules for June 2018 August 2018 Southeast Senior Services offers rides from surrounding towns into Wahpeton monthly. To schedule a ride call at least 2 days in advance. Hours spent in Wahpeton will be between 10:00 a.m. to 2:30 p.m. unless all riders are done earlier. It is best if you schedule any medical appointments between the hours of 10 a.m. and 1 p.m. if possible. The cost for these rides is $4.00 per person. Fairmount/Hankinson/Lidgerwood Christine/Walcott/Colfax Wyndmere/Mooreton Abercrombie June 11 & 25 June 28 July 16 & 23 July No Ride Service August 13 & 27 August 23 PICK UP TIMES FOR RICHLAND COUNTY TRANSIT Fairmount 8:40 am Hankinson 9:00 am Lidgerwood 9:15 am Wyndmere 9:30 am Mooreton 9:45 am Christine 8:45 am Walcott 9:00 am Colfax 9:15 am Abercrombie 9:30 am Fargo Transportation Info Southeast Senior Services provides transportation to Fargo on the 1st, 2nd and 3rd Thursdays. Hours spent in Fargo will be between 10:00 a.m. to 3:00 p.m. unless all riders are done earlier. It is best if you schedule any medical appointments between the hours of 10:00 and 2:00. Cost for these rides is $6.00 per person if they pick you up at the Senior Center in your town or $7.00 per person if they pick you up at your home. The routes will be as follows: Fargo North Run Fargo South Run Fargo Run 1 st Thursday of Each Month 2 nd Thursday of Each Month 3 rd Thursday of Each Month Wahpeton, Abercrombie, Wahpeton, Fairmount Wahpeton, Fairmount, Hankinson Mooreton, Christine, Hankinson, Lidgerwood Lidgerwood, Wyndmere, Mooreton Walcott, Galchutt Wyndmere, Colfax Abercrombie, Colfax, Christine Walcott, Galchutt *Fargo Runs will run on the 1st, 3rd and 4th Thursdays of the month in July. To schedule a ride on one of our Fargo runs and to check on pick up times please call at least 2 days in advance. 11

12 Wahpeton Harmony Senior Citizens Club, Inc rd Avenue South Wahpeton, ND NON-PROFIT ORG. U.S. POSTAGE PAID WAHPETON, ND PERMIT NO. 10 Return Service Requested Donations and bequests of all amounts are welcome and will help to perpetuate the Southeast Senior Services/Wahpeton Harmony Senior Citizens Center. Donations and gifts can be in cash, real estate, stocks, bonds, IRA, Keogh, 401(k), 403(b), or other qualified pension plans; or even signing over an insurance policy. Donors may obtain significant estate and income tax savings by designating the Southeast Senior Services/Wahpeton Harmony Senior Citizens Center as a beneficiary. Please talk to your accountant or lawyer for more detail. The most useful types of gifts are unrestricted, although restricted donations for our building, programming, transportation and outreach are also very welcome. Donations and bequests intended for the use of the Southeast Senior Services/Wahpeton Harmony Senior Citizens Center should be stipulated in ones will and the following language may be used for an unrestricted gift: I give dollars or percent of the residue of my estate to the Southeast Senior Services/Wahpeton Harmony Senior Citizens Center, an IRS approved charitable donation, for its general purposes. Please Contact Shelley Tollefson at the Wahpeton Harmony Senior Citizens Center for more information. You can reach her by calling or stop by the Center at 520 3rd Avenue South in Wahpeton. 12