Free - Take One! Silver Quill

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1 Free - Take One! Silver Quill Valley Senior Services of Ransom & Sargent Counties AUGUST 2016 INSIDE THIS ISSUE: County Council Meetings 2 Nutrition 3 Rx Take Back 3 Menu 5 Sargent County Info 6 Ransom County Info 7 Did You Know? Back Page See contact information on page 2. Prescription drug abuse is a growing problem in North Dakota. Sixty-eight percent of people who abuse prescription pain relievers obtain them from a friend or relative. To address this problem, The Department of Human Services, Behavioral Health Division in collaboration with the Reducing Pharmaceutical Narcotics Task Force has launched Stop Overdose. This statewide campaign is built on saving lives by sharing information and providing resources for those impacted. See page 4 for a list of local Take Back locations. INFORMATION & REFERRALS ALWAYS AVAILABLE BY CONTACTING OUR LISBON OFFICE OR Toll free:

2 Valley Senior Services PO Box 387 Lisbon, ND Office phone: Toll free: Fax: For meals or transportation: or Executive Director: Brian Arett Valley Senior Services or Resource Specialist: Karleen Wyum (701) Administrative Assistant: Shan Meyer Ransom Kitchen Staff: Angela Cavett; Cathy Wunderlich; Kendall Groettum; Darlene Dahl; Elise Nylander; Vee Rohn; Nita Kitchen Sargent Kitchen Staff: Gwen Anderson; Rita Preble; Cheryl Roder; Janet Kiefer Sargent Kitchen Subs: Carolyn Harrison; Marie Colemer; Lois Keifer, Sandra Hanson; Delores Lysne; Sarah Hernandez Transportation: Kevin Brummond;Cheryl Holmstrom; Lyle Milbrandt; Judy Milbrandt; Charlie Orn; Marlene Hogness; Wilfred Anderson; Bryan Stotts 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 (701) County Council Meetings Mark your calendars! Everyone WELOME! Sargent Senior Council Meeting - August 11 at 2:00 p.m. at Milnor Senior Center Ransom County Council Meeting - September 13 at 2:00 at Sheldon Senior Center RESOURCE SPECIALISTS Are you looking for help to find services that will allow you to continue living independently in your home as late in life as possible? Valley Senior Services Resource Specialists are available to help you find the services you need today and to plan ahead for the future. Karleen Wyum is your local Resouce Specialist. You can contact her at Recycle your unneeded bath benches, wheelchairs, toilet risers, etc by contacting our Lisbon office Statement of Identification - Silver Quill Published Monthly by: Valley Senior Services nd Ave. S, P.O. Box 2217, Fargo, ND To receive the Silver Quill call or toll free or us at: smeyer@valleyseniors.org Page 2

3 DASH to Improve Blood Pressure Janet Brown, RD, LRD Valley Senior Services Dietitian Most Americans unfortunately have high blood pressure or hypertension. We have either inherited it or have a less-than-healthy lifestyle (poor diet, lack of exercise, smoking). Although, we have no control over our genetics/relatives, we do have control over our exercise habits and especially diet. One diet worth investigating is particularly effective in lowering blood pressure...the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. In 1997 and 2000, studies were done by the National Heart Lung and Blood Institute on ways to lower blood pressure. One obvious finding was the lower the sodium (salt) intake, the better the blood pressure. The less obvious discovery was that higher intakes of foods containing potassium, magnesium and calcium also help the blood pressure. The U.S. News ranked the DASH diet as the best overall diet for health and weight management. Many people are aware that sodium should be restricted. The current American consumes far more than a DASH of salt per day (much greater than 3400 mg/day). According to the American Heart Association, sodium consumption goal is less than 1500 mg/day. Be aware that one teaspoon of salt contains 2300 mg/day. In other words, if your blood pressure is high, try not to touch the salt shaker, not even a DASH. Other major places to find high sodium include packaged/convenience foods, eating out (both restaurants and fast foods), broths, seasonings (taco, garlic salt, celery salt, lemon pepper), marinades and condiments (soy sauce, salad dressings, pickles, olives and jarred salsa). Better, healthier choices include buying fresh, making your own and looking for Healthy Heart or No Salt Added on packages. To lower blood pressure, we need more that a DASH of foods high in potassium, magnesium and calcium. Potassium is found greatly in fruits and vegetables the DASH diet recommends 4-5 servings of both/day. Magnesium is found in nuts, seeds, dried beans and peas 4-5 servings/day. Calcium is found in dairy foods, specifically milk and yogurt 2-3 servings/day. Here s a sample day demonstrating a DASH of health: BREAKFAST: oatmeal, raisins, walnuts, a DASH of sunflower seeds, low fat milk and low-sodium tomato juice (continued on page 4) Page 3

4 MEDICATION DISPOSAL Deposit unused meds in the Take Back container located at these participating locations: Cass County Sheriff's Office Courthouse, 211 9th St. S, Fargo Fargo Police Department 222 4th St. N, Fargo West Fargo Police Department 800 4th Ave. E #2, West Fargo Medical Pharmacy South th St. S, Fargo Dakota Clinic Pharmacy at Essentia Health 1702 S University Dr., Fargo InHealth Specialty th St. S, Fargo Ransom County Sheriff's Office/Lisbon Police Department 4 5th Ave. E, Lisbon Richland County Sheriff's Office/Wahpeton Police Department 413 3rd Ave. N, Wahpeton Wahpeton Drug 580 Dakota Ave., Wahpeton Traill County Sheriff's Office 118 W Caledonia Ave., Hillsboro Sanford Mayville Medical Center 42 6th Ave. SW, Mayville Hillsboro Drug 13 N Main St., Hillsboro List updated as of January 2016 FARGO REGION Human Service Center Region 5 PROTECT YOURSELF AND THOSE AROUND YOU. SAFEGUARD YOUR MEDS DASH (continued from page 3) LUNCH/DINNER: spinach salad with tomatoes, a DASH of garbanzo beans, cheese oil and vinegar dressing, turkey sandwich, fresh fruit and low fat milk SNACK: Greek yogurt mixed with a DASH of flaxseeds and berries SUPPER: b a k e d c h i c k e n, a DASH of peas, mashed potatoes and whole wheat bread SNACK: banana and a DASH of peanut butter p r e v e n t i o n. n d. g o v / r x a b u s e 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, Transportation, 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 or Your tax deductible contribution to Valley Senior Services of Ransom and Sargent will help us to continue to meet the increasing demand for services. Your gift can be mailed to VSS, P.O. Box 387, Lisbon, ND Your gift can be designated to *Home Delivered Meals *Congregate Dining * Outreach Assistance *Transportation *Medicare Part D Assistance Page 4

5 AUGUST 2016 Suggested donation of $3.50 per meal for people over 60 and spouse of 60 & over. $8.00 charge for all meals for people under 60. Snap cards are accepted by calling the Lisbon office and talk to Shan or Karleen ALL MEALS INCLUDE 8 oz 1% MILK 1 2 GOLDEN RULE DAY 3 4 BIRTHDAY CLUB 5 HERBED CHICKEN PORK CHOPS IN GRAVY BBQ ON WHOLE LASAGNA ROAST BEEF & GRAVY BUTTERED POTATOES MASHED POTATOES WHEAT BUN COUNTRY BLEND VEGGIES MASHED POTATOES BEETS BROCCOLI NORMANDY POTATO SALAD ROMAINE LETTUCE SALAD PEAS APPLESAUCE CHERRY JELL-O W/PEACHES BAKED BEANS FRESH FRUIT ANGEL FOOD CAKE W/ BANANA BREAD TOPPING WARM CINNAMON APPLES GARLIC FRENCH BREAD STRAWBERRIES & TOPPING WHOLE WHEAT BREAD SALISBURY STEAK LEMON PEPPER COD W/ TURKEY ROAST HAM CHICKEN ALFREDO & MASHED POTATOES TARTAR SAUCE WHIPPED SWEET POTATOES AUGRATIN POTATOES PENNE PASTA CRINKLE CUT CARROTS PARSLIED POTATOES GREEN BEAN CASSEROLE BROCCOLI NORMANDY BRUSSEL SPROUTS FRESH FRUIT PEAS & PEARL ONIONS STRAWBERRY JELL-O W/ PEACH CRISP W/TOPPING CAPTAINS SALAD CHOCOLATE CHIP ZUCCHINI FRUIT COCKTAIL BANANAS & TOPPING WHOLE WHEAT BREAD FRESH FRUIT MUFFIN RHUBARB MUFFIN CRANBERRY SAUCE ROSEMARY DINNER ROLL SWEDISH MEATBALLS CHICKEN SALAD SANDWICH BARBECUE RIBS BAKED COD W/ALFREDO TURKEY ROAST MASHED POTATOES ON WHOLE WHEAT BUN BAKED POTATO W/SOUR SAUCE MASHED POTATOES & GRAVY MIXED VEGGIES BROCCOLI/CAULIFLOWER CREAM WILD RICE BLEND DRESSING PEACH SAUCE SALAD CREAMY CUKES FRENCH STYLE GREEN BEANS MARINATED CARROT WHOLE WHEAT BREAD COLE SLAW FRESH FRUIT ORANGE JELL-O W/MANDARIN SALAD PINEAPPLE CHUNKS CORN MUFFIN ORANGES & TOPPING CRANBERRY SAUCE BEEF TIPS W/GRAVY & PORK ROAST W/GRAVY BREADED FISH ON A WHOLE MEATLOAF BBQ CHICKEN MASHED POTATOES GARLIC MASHED POTATOES WHEAT BUN W/TARTAR BAKED POTATO W/SOUR MASHED POTATOES SCANDINAVIAN VEGGIES COUNTRY BLEND VEGGIES SAUCE CREAM CREAMED PEAS MARINATED 3 BEAN SALAD LIME JELL-O W/PEARS CALICO BEANS STEWED TOMATOES CARAMEL APPLE SALAD TROPICAL FRUIT CUP & TOPPING COLE SLAW FRESH FRUIT WHOLE WHEAT BREAD WHOLE WHEAT BREAD RHUBARB CRISP W/TOPPING CARROT RAISIN BREAD RANSOM COUNTY SARGENT COUNTY COOK'S CHOICE MEAT SWISS STEAK & GRAVY HAMBURGER ON WHEAT HOTDISH MASHED POTATOES BUN W/LETTUCE & Enderlin Cogswell RIVIERA BLEND VEGGIES WHOLE BABY CARROTS TOMATO Lisbon Forman FRESH FRUIT PEAR CRISP W/TOPPING BAKED BEANS Milnor CORN MUFFIN WHOLE WHEAT BREAD CRUNCHY CUKES Rutland FRUIT COCKTAIL Page 5

6 SARGENT COUNTY 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. Call Karleen or Shan for details or leave a message - Please do not call the driver at home Schedule appointments from 10:30 a.m. to 2:30 p.m. Sargent County Foot Care Sargent County Food Pantry Tuesdays 1:00-3:00 Sargent County VSS Resource Specialist VSS Resource Specialist Karleen Wyum will help link you to programs including home delivered meals and transportation to maintain your independence in your own home. Gwinner Call for information about home delivered meals in the city of Gwinner. Please call if you have a home delivery interest Rutland Center Open Monday-Thursday Mon, Tues, Wed, Thurs Daily - Cards & puzzles Club meets 2nd 1:00 CENTER HIGHLIGHTS Cogswell Center Open: Monday-Thursday Mon, Tues, Wed, Thurs Forman Center Open: Mon-Thur Mon, Tues, Wed, Thurs Internet available Every Tuesday & 10:30 - Bone Builders Exercise Program Memorials Troy Reinertson Milnor Center Open Tuesday-Friday Tue, Wed, Thurs, Fri Cards every Tuesday & Thursday; Club meets 3rd Wednesday every other month at 12:30 p.m. Internet available. Every Tuesday & Thursday 10:30 - Bone Builders Exercise Program; Pinochle (call Verda at ) Every Tuesday - Bridge (call Janice at ) Please call ahead to sign up for dinner so the cook can plan to make enough food! * All meal sites serve noon meal at 12:00* Page 6

7 RANSOM COUNTY Ransom County Transportation Open to the public Call or and talk to or leave a message for Karleen or Shan Schedule appointments from 10:30 a.m. to 2:30 p.m. Please do not call the driver at home to schedule rides. Ransom County Van Schedule Hours: Monday -Thursday 8:00 a.m. - 4:00 p.m. Friday 8:00 a.m. - 3:00 p.m. Monday-Friday: rides within the city of Lisbon Wednesdays: rides from Fort Ransom & back Thursdays: rides from Enderlin & back Bus Schedule 2nd & 4th Tuesday and every Thursday *Schedule appointment between 10:30 a.m. & 2:30 p.m. *Reserve bus ride by 3:00 p.m. the day before riding CENTER HIGHLIGHTS Foot Care Ransom County Public Health - Call for an appointment; CHI Home Health - 1st Wed. of the month- sign up at Lisbon Center Ransom County Food Pantry Call Wednesday to order a basket; Thursday basket pick up 1:00-3:00 Ransom County VSS Resource Specialist Resource Specialist Karleen Wyum will help link you to programs (such as home delivered meals and transportation) to maintain your independence in your own home. Enderlin Center Open Monday-Friday Monday through Friday Come check out the splash of brightness and beauty added to the walls of the Enderlin Senior Center! 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 program Every Tuesday & 10:30 - Bone Builders Exercise Program Regular meetings every other month. Lisbon Center Open Monday-Friday 12:00 Noon Chi Home Health offers foot care 1 st Wednesday of every month at Lisbon Senior Center. Thursday night pinochle call Shirley Hanson Aug. 3 - Golden Rule Aug. 5 - Birthday Every Monday - 1:00 Bingo Every Tuesday - 1:30 Hand & Foot Every Friday - 1:00 Rummy Every Tuesday & 10:30 - Bone Builders Exercise Program Memorials Willis Olson Bernice Kempel Sid Mairs Marge Carroll Fort Ransom No meals being served at this time. Anyone needing frozen meals should call the Lisbon site at Every Wednesday - van to Lisbon (call or ) Sheldon Seniors No Meals - Call the Lisbon office for frozen meals at Potluck 2nd & 4th Friday of the month Every 9:00- Bone Builders Exercise Program Page 7

8 Valley Senior Services, Inc. P.O. Box 2217 Fargo, ND NON-PROFIT ORG. U.S. POSTAGE PAID FARGO, ND PERMIT NO DID YOU KNOW? During the month of May, Valley Senior Services staff and volunteers delivered over 9,200 Meals on Wheels and served over 7,200 meals at our meal sites throughout Fargo, West Fargo and rural Cass County. We know that eating well is essential for good health. But even when we have the best of intentions, getting a healthy, well-balanced meal on the table can be a challenge. Even if we do choose healthful foods, we may not get the variety, balance, or amounts of foods that are recommended. Senior meals are a great option because they offer well-balanced, great-tasting and affordable meals. Meals on Wheels provide the same healthy choice as meals at our meal sites and are delivered to persons who are confined to their homes and meet certain eligibility requirements. To find out more about our senior meals programs and the meal site locations that are close to you, please call: To visit with a Resource Specialist call or toll-free