SOU

TH

CE

NT

RA

L A

DU

LT S

ER

VIC

ES

JULY

& A

UG

UST

201

7 I

SSU

E N

O. 4

SOUTH CENTRAL ADULT SERVICES

NEWSLETTER

(BPT) - Whether it's battling

the rampant germs of cold and flu

season or maintaining wellness

throughout the year, the immune

system is your main line of de-

fense. In order to feel good as

often as possible - and recover

quickly when you don't - it's im-

portant to keep your immune sys-

tem strong.

"The immune system is the

part of the body that monitors

both internal and external envi-

ronments," says Dr. Chris Os-

wald, certified nutrition specialist

and chiropractor in Hudson, Wis-

consin. "It's important to under-

stand that both too much immune

response and too little immune

response, including inflamma-

tion, is not good, so maintaining

that happy medium is the name of

the game."

To achieve that "happy medi-

um," Dr. Oswald recommends

incorporating five simple steps

into your daily routine:

Support natural sleep cycles

"Sleep is the time when our

bodies repair and rejuvenate, so it

is something to not be taken

lightly," Dr. Oswald says.

"Generally speaking, the older we

are the less sleep we need, but for

adults 7-9 hours is usually the

sweet spot."

He says a good way to know if

you are sleeping well is if you fall

asleep within 30 minutes of lying

down and you are able to wake at

approximately the same time eve-

ry day without an alarm clock.

"It is also very important to

maintain regular hours as our

body's circadian rhythms do not

like to be disrupted," he adds.

Eat fermented and unprocessed

foods

Dr. Oswald says the body's mi-

crobiome health has a huge im-

pact on the immune system. The

microbiome is the collection of

microorganisms that inhabit the

intestinal tract, creating a mini-

ecosystem.

"Every bite of food we eat im-

pacts microbiome balance, so it is

important to eat foods that pro-

mote its health," he says. "I like

fermented foods and foods that

are minimally processed or as

close to their form in nature as

possible. When the wrong foods

are eaten, certain microbiota are

able to 'gain strength' and offset

the health promoting benefits of

other more beneficial organisms."

He adds that dietary fiber is

also very important to maintain-

ing the health of the microbiome.

Additionally, foods high in ome-

ga-3 fatty acids such as DHA and

EPA help boost the immune sys-

tem.

Use supplements to support di-

gestive health

"The digestive tract is a barrier

to the outside world which selec-

tively allows molecules to pass

through," says Dr. Oswald. This

is why a healthy gut is a big part

of overall health - it filters out the

bad while keeping in the good.

Eating plenty of probiotics in

foods like yogurt and kefir helps

maintain digestive health, but it

can be difficult for the average

person to get enough to make an

impact. "Supporting digestive

health with a comprehensive pro-

biotic supplement such as Nordic

Continued on page 12

5 simple steps to boost your immune system now

Page 2 July & August 2017

Mondays, Wednesdays & Fridays:

9:30 AM: Bone Builders Exercise

Tuesdays: 1 PM: Bingo.

Tuesday, July 4: No Bingo.

Tuesday, July 11: 12:30 PM: “Happy

Senior Club” monthly meeting.

Monday, July 24: 2 PM: Sing-A-Longs -

Entertainment at St. Rose Care Center.

Wednesday, July 26: Noon: Birthday

Dinner.

Friday, July 28: 2 PM: Cards and

games all day. 5 PM: Freewill supper.

Monday, August 7: Card Marathon

(Pinochle, Bridge, Hand & Foot) — 9

AM: Breakfast & registration; 10 AM—

Noon: Cards; Noon—1 PM: Lunch; 1—

3 PM: Cards; 3 PM: Coffee.

Tuesday, August 8: 12:30 PM: “Happy

Senior Club” monthly meeting.

Monday, August 28: 2 PM: Sing-A-

Longs - Entertainment at St. Rose Care

Center.

Wednesday, August 30: Noon: Birthday

Dinner.

Friday, Sept. 1: 2 PM: Cards all day; 5

PM: Freewill supper.

Diners should call before

8 AM that day, to sign up or

cancel for dinner.

LaMoure County ActivitiesLaMoure County ActivitiesLaMoure County Activities

Mondays & Wednesdays: 10:30 AM:

Bone Builders Exercise.

Wednesdays: Cards after lunch.

Monday, July 3: 6 PM: Potluck, cards &

games to follow.

Monday, July 10: 7 PM: Games &

Cards, bring snacks to share.

Thursday, July 13: 7 PM: Friendship

Club meeting, potluck and games.

Monday, July 17: 7 PM: Games &

Cards, bring snacks to share.

Monday, July 24: 7 PM: Games &

Cards, bring snacks to share.

Thursday, July 27: 6 PM: Friendship

Club picnic.

Monday, July 31: 7 PM: Games &

Cards, bring snacks to share.

Monday, Aug. 7: 6 PM: Potluck, cards

& games to follow.

Thursday, Aug. 10: 7 PM: Friendship

Club meeting, potluck and games.

Monday, Aug. 14: 7 PM: Cards, bring

snacks to share.

Monday, Aug. 21: 7 PM: Cards, bring

snacks to share.

Monday, Aug. 28: 7 PM: Cards, bring

snacks to share.

Tuesdays & Thursdays:

1 PM: Bone Builders Ex-

ercise.

Monday, July 10: Noon:

Make up meal.

Wednesday, July 26:

Noon: Birthday Dinner.

Monday, Aug. 28: Noon:

Make up meal.

Wednesday, Aug. 30:

Noon: Birthday Dinner.

LaMou re County Bir thdays & Annive rsar iesLaMou re County Bir thdays & Annive rsar ies

Anna Isakson: 7/10

Mike Johnson: 7/15

Earl Richter: 7/20

Leroy Siedschlag: 7/22

Joyce Schmoker: 7/23

Don Janssen: 7/25

Jan Hird: 8/2

Jean Salzsieder: 8/5

Helen Seefeldt: 8/12

Donna Nelson: 8/13

Larry Fischer: 8/17

Laurel Drenth: 8/21

Lydia Olson: 8/23

Helen Dally: 8/29

For rides to the center to eat Monday through

Friday, call Betty (Kulm) at 830-2105 or 698-2212

or Stan (LaMoure) at 830-2104.

Dorothy Nill: 7/18

Emily Prestwich: 7/19

Clair Marie Bjur: 7/20

Lyle Bjur: 7/27

Eugene Anderson: 7/29

Darlene Schlenker: 8/6

Le Eslinger: 8/7

Vivian Heidinger-

Haffner: 8/14

Tony Buerkley: 8/18

Reuben Elhard: 8/23

John Lundgren: 8/27

Sophia Buerkley: 8/27

No birthdays

No birthdays

Bud Kipp: 7/7

Esther Scallon: 7/8

Marlene Ham: 7/22

No birthdays

July & August 2017 Page 3

Page 4 July & August 2017

Homes: 9 AM - 11 AM Site: 11 AM - 1 PM

July

Jud

Monday, July 10 Marion

Tuesday, July 11 Dickey

Wednesday, July 12 LaMoure

Thursday, July 13 Edgeley

Tuesday, July 25 Kulm

Wednesday, July 26

August

Jud

Monday, August 7 Marion

Tuesday, August 8 Dickey

Wednesday, August 9 LaMoure

Thursday, August 10 Edgeley

Tuesday, August 15 Kulm

Wednesday, August 16

Susan Rienstra, Outreach Worker. You may call 701-883-5088

for an appointment.

LaMoure County Outreach July & August 2017

South Central Adult

Services Council, Inc. makes available all services without regard to

race, color, national origin, or handicap, and is

subject to Title VI of the Civil Rights Act of

1964, Title V Section 504 of the Rehabilitation

Act of 1973, and all related laws and regulations.

The South Central Adult Services Council, Inc., is an Equal Opportunity

Employer.

LaM

oure

/ D

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Mar

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Edg

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’s M

enu

for

July 2

017

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eals

includ

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ase

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Page 6 July & August 2017

LaM

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Mar

ion &

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enu

for

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ust

2017

All m

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includ

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2 s

lices

of

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LaM

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-2569

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July & August 2017 Page 7

Kulm

& J

ud M

enu

for

July 2

017

All m

eals

includ

e ~

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lices

of

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le G

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up o

f 1%

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, Mar

garin

e an

d Cof

fee

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Page 8 July & August 2017

Kulm

& J

ud M

enu

for

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ust

2017

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includ

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li F

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July & August 2017 Page 9

Page 10 July & August 2017

An

sw

ers

on P

ag

e 4

Fishing

Independence Day

Park

Tent

Bonfire

Fireworks

Red

White

Blue

Flag

V-J Day (8/14)

Woodstock

Reunion

Camping

Stars

Stripes

Bastille Day (7/14)

Lawnmower

Watering can

Vacation

Friendship Day (8/6)

July & August 2017 Page 11

LaMoure County Transit

Fargo

Every Thursday

Oakes

Mondays and Fridays

Bismarck

Monday through Friday (Any day that we go, we have to be in Wishek by 7:00 am)

Jamestown/Valley City Tuesdays and Wednesdays

(701) 883-5088

Cell phone: (701) 830-9829

LaMoure area rides call Stan

Greicar at (701) 883-5088

Cell phone (701) 830-2104

Out of County rides call

Larry Kaul, Suzanne Siedschlag,

or George Racine at

(701) 883-5088

Cell phone (701) 830-9829

Kulm area rides call Betty at

Cell phone (701) 830-2105

Home (701) 698-2212

Call Sue Rienstra,

Main Office at

(701) 883-5088

Senior Companions

An opportunity to volunteer and earn a tax-free stipend!

The purpose of the Senior Companion Program is

“to engage persons 60 and older, particularly those

with limited incomes, into volunteer service to pro-

vide supportive, individualized service to help elder-

ly adults with special needs maintain their dignity

and independence.”

Income eligible Senior Companions earn a tax-

free stipend, paid training, vacation, sick and holi-

day time. Senior Companions also receive monthly

in-service training, recognition at special events and

the satisfaction of helping other elderly adults.

For more information, please contact

Andrea Lang, Coordinator for Eastern North

Dakota at 1-800-450-1510.

Page 12 July & August 2017

South Central Adult Services

serves the counties of

Barnes, LaMoure, Foster,

Logan, McIntosh & Griggs

701- 845-4300 or

1-800-472-0031

Check out our website:

www.southcentralseniors.org

LaMoure Senior

Citizens Center

115 First Avenue E.

LaMoure, ND 58458

701-883-5088

Edgeley Senior Center

604 Main Street

Edgeley, ND 58433

701-493-2569

Kulm Senior Center

3 First Avenue SW

Kulm, ND 58456

701-647-2258

Dickey Community Hall

(meals only)

304 Main Street

Dickey, ND 58431

Marion Community Hall

(meals only)

303 Main Avenue

Marion, ND 58466

Jud Fire Hall

(meals only)

South Central Adult Services

Main Office

139 2nd Ave. SE

PO Box 298

Valley City, ND 58072

701-845-4300

PATRICIA HANSEN

Director

JODI ELLIOTT

Bookkeeping

SUE RIENSTRA

Outreach/Transit

Continued from page 1 Naturals Nordic Flora Probiotic Daily

is a great foundational health strategy

for everyone," Dr. Oswald says.

Move your body

"Higher levels of fitness are defi-

nitely associated with improved im-

mune function," says Dr. Oswald. He

recommends high intensity interval

training (HIIT), where you alternate

short periods of intense exercise with

brief rest periods.

"I like people to choose any activity

they like and have a nice gentle 5 mi-

nute warm-up followed by up to six

100 percent work intervals for 30 sec-

onds with 60 seconds of rest," he says.

"Once complete with the circuit, a

five minute cool down completes your

workout in 19 minutes or less."

Embrace mindfulness and meditate

Dr. Oswald says both acute and

chronic stress have an effect on the

immune system, which can potentially

decrease your resistance to illness.

One easy way to combat stress is to

try to meditate every day.

"Meditation is a very powerful op-

tion and I firmly believe that all

should find some way of increasing

mindfulness," he says. "It is important

to remember that meditation is differ-

ent for everyone."

Meditation can be sitting quietly

with eyes closed, staring at a flame,

walking in the woods, etc. Try some-

thing that feels right to you that al-

lows you to relax and be mindful of

the present.

(www.brandpointcontent.com)

Super Summer Salads By Janet Brown, RD, LRD Valley

Senior Services Dietitian

Summer is here! What better way to

cool things off than with salads. I’m

not just talking lettuce salads—there’s

also fruit salads, potato and macaroni

salads, and of course, cookie salads.

Most folks feel the word “salad”

implies that the food is automatically

healthful. However, salad dressing,

mayonnaise, and other creamy goops,

can make salads quite calorie-ridden,

full of fat, and unhealthy. Try these

salad recipes using some healthier in-

gredients.

Ranch Dressing

1/3 cup plain Greek yogurt

1/3 cup lowfat buttermilk

3 tbsp. mayonnaise

1 1/2 tsp lemon juice

1 tsp Dijon mustard

1/2 tsp onion powder

1/4 tsp garlic powder

1 tbsp. finely chopped chives

Stir all ingredients together. Add

salt to taste. Yield: 1 cup, 1 serving: 2

tbsp. Calorie comparison: Regular

ranch dressing, 140 calories; this reci-

pe, 50 calories.

Potato salad dressing

1/2 cup plain Greek yogurt

1/2 tbsp. mustard

1/2 tbsp. vinegar

1/2 tsp sugar

1/2 tsp salt

1/2 tsp pepper

1/4 tsp onion pepper

2 tbsp chopped dill or 1 tbsp dry dill

Optional: chopped onions, celery and

hard boiled eggs.

Whisk ingredients and stir into

boiled potatoes. Yield: serves 6, serv-

ing size 1/2-3/4 cup. Calorie compari-

son: Regular potato salad, 275 calo-

ries; this recipe, 104 calories.

Fruit salad

1 cup fat-free Greek yogurt

2 tbsp. honey

Blend together with your favorite

fruits.