Montezuma County Senior Services Proudly serving the seniors of Cortez, Dolores and Mancos Colorado.

Montezuma County Senior Services 107 North chestnut, Cortez 970-565-4166

Jon Parker, Lori Thompson, Linda Germaine, Joyce Scharnhorst

Rebecca Lee, Vicki Cundiff, Laura Franklin, Saundra curry

THIS INSTITUTION IS AN EQUAL OPPORTUNITY PROVIDER

The independent spirit among individuals, families and communities is the foun-dation of what historically has made America both unique and United. It has al-ways been the uniqueness of us all that when blended together brings vitality, energy, power, influence, and rightness to the world. It’s been said that “Where common memory is lacking, where people do not share in the same past, there can be no real community. Where community is to be formed, common memory must be created.” And common memories there are; in business, in agriculture, in war, in sports and in the American family. Around the corner is a different type of food, a different language, a different culture, a different color...a good thing. We all bleed red. For those willing to expose themselves to a differing religion, culture or way of life, they will gain. To challenge ourselves is to forge new be-liefs and strengthen old ones. That’s a good thing too. Imagine America without the willingness to take risks, to push ourselves, to learn, to grow and to stand United, as one. As we read in First Epistle to the Corinthians “When I was a child, I spake as a child, I understood as a child, I thought as a child: but when I became a man I put away childish things.” This July make it a cause to stand alongside someone different than you, knowing that what makes America great is not our individuality’s, but the uniting of them.

Jon Parker, Director, USMC Veteran

1

Taco Soup Green Chili Cornbread

Fruit Cocktail

2 German Hot Pocket

Green Salad Chips

Brownie

3 CLOSED

6 Chicken Alfredo

Broccoli Garlic Bread

Ambrosia

8 Chef Salad w/ Ranch

Roll String Cheese

Jell-O

9 Loaded Nachos Mexican Slaw

Refried Beans w/ Cheese

Chocolate Pudding

1o Baked Lemon Pepper

Fish Mixed Veggies Watermelon

Fluffy Fruit Salad

13 Frito Pie

Corn Salad Brownie

15 Baked Salmon Patties Cucumber & Tomato

Salad Crackers

Apple Sauce

16 Mushroom Beef

Burgers w/ Fixings

Chips Watermelon

17 Carefree Chicken Peas & Carrots

Salad Roll

Lemon Bar

20 Kielbasa w/

Fried Potatoes Seasonal Veggies

Salad Peaches

22 Smothered Chicken

Breast Asparagus

Salad Roll

Cinnamon Cake w/

23 Ham and Cheese Melt

Macaroni Salad Chips

Brownie

24 Spaghetti

Seasoned Green Beans Garlic Breadsticks Tapioca Pudding

27 Baked Pork Tenderloin OJ Beets

Mixed Veggies Roll

Cherry Dump Cake

29 Chicken and Noodles

Mashed Potatoes Salad

Watermelon

30 Stuffed Green Peppers

Steamed Carrots Salad Roll

Chocolate Moose

31 Crunchy Baked Fish

California Mix Wild Rice

Jell-O

G

666

4 slices bread; 1-2 Tablespoons mayonnaise; cayenne pepper , to taste; 1 small roma tomato , sliced thin; 1/2 avocado , sliced thin; 8 slices cheese (your favorite kind) Spread a thin layer or mayonnaise on each piece of bread. Sprinkle with a pinch of cayenne pepper. Layer bread with tomato and avocado slices and top with cheese. Broil on high for 2-4 minutes, or un l bread is toasted and cheese is bubbly!

Tomato—Avacado Melt

FFood at no Cost

1. Ask about discounts: Ask about senior discounts or loyalty cards. 2. Consider store brands—they usually cost less: These products are made under a special la-bel, sometimes with the store name. You might have to look on shelves that are higher or lower than eye lev-el to find them. 3. Be aware that convenience costs more: You can often save money if you are willing to do a little work. For example, buy whole chickens and cut them into parts, shred or grate your own cheese, and avoid instant rice or instant oatmeal. Bagged salad mixes cost more and might not stay fresh as long as a head of lettuce. 4. Look at unit prices: Those small stickers on the shelves tell you the price but also the unit price—how much the item costs per ounce or per pound. Compare unit prices to see which brand is the best value. 5. Try to buy in bulk: Decide what you need per day and freeze the rest in portion-sized packages. 6. Focus on economical fruits and vegetables like bananas, apples, oranges, cabbage, sweet po-tatoes, dark-green leafy vegetables, green peppers, and regular carrots. 7. Think about the foods you throw away. For less waste, buy or cook only what you need. 8. Resist temptations at the check-out. Those are put there for impulse...AVOID! 9 . Sign up for meal delivery. While some older people have trouble finding enough money to buy food, others need help preparing meals. There are a variety of groups around the country that deliver meals to peo-ple who have trouble getting out of their homes. One of the largest is Meals on Wheels America right here at your local Montezuma County Senior Services!

9Tips for Eating Healthy on a Budget Even when you know what healthy foods to choose, being able to pay for them can be hard, espe-

cially if you are on a fixed income. Start by deciding how much you can afford to spend on food.

5 Ways Seniors Can Stay Active Durng COVID-19 Social Distancing The coronavirus has turned life upside down for just about everyone, preventing people throughout the world from working, socializing, and performing everyday activities. Older adults — at a higher risk of serious complications from COVID-19 —are more likely to restrict their activities significantly to reduce their chances of contracting coronavirus. Although it’s important for older adults to protect their health during the COVID-19 pandemic, it’s also vital they stay physically and mentally active. 1. Walking: Many communities with “shelter-in-place” orders have made exceptions allowing outdoor ex-ercise. If the weather is pleasant and it’s possible to avoid crowds, a walk around the neighborhood can provide sufficient exercise to reduce restlessness and deliver mood- and immune-boosting benefits. If your loved one must stay indoors, walking around the house or marching in place can increase daily step counts. 2. Exercise and strength training: Yoga, Pilates, tai chi, and stretching can help seniors stay fit at home during “shelter-in-place” orders and can improve balance, flexibility, core strength, and overall mobility. Strength training is also important for seniors — and it doesn’t necessarily involve lifting heavy weights at the gym. Many strength-training exercises for the elderly can be done at home while sitting or lying down. Seniors only need their body weight and a few simple exercises to get started. 3. Dancing: Known for its cardiovascular benefits, dancing is a fun, low-impact way to exercise and boost endurance during long days of social distancing. As an added benefit, listening to some favor-ite music may even encourage your loved one to exercise their mind by taking a pleasant “walk” down memory lane. 4. Gardening: For older adults who enjoy being outdoors, gardening can enhance outdoor spaces while burning calories and providing a healthy dose of fresh air. Although some older adults may not be mo-bile enough to dig in the dirt, there are other alternatives to reap the benefits of gardening. Potting small plants or herbs to be maintained indoors or decorating an enclosed porch or patio can provide an after-noon’s diversion and keep your loved one moving and active. 5. Arts and crafts: Older adults who have limited mobility can stay active at home by participating in arts and crafts. Whether knitting, crocheting, painting, coloring, or working with clay, arts and crafts can help older adults maintain their dexterity and cognitive skills.

*****Safety Tips for Seniors During Activities***** Reduce the risk of falls in the elderly: Exercise on flat surfaces that are free of tripping hazards while wearing proper footwear. Don’t overdo it: If an older adult is new to exercise, ramping up a fitness routine too quickly can lead to injury. Remind seniors to start with beginner-level exercises and take it slow and steady. Stay hydrated-particularly in our hot/arid climate: Older adults can become dehydrated quickly, so seniors need to drink plenty of water before, during and after exercise.