What is an Anti Inflammatory Diet? · Step 2: Be Smart about Protein • Don’t overdo the...
Transcript of What is an Anti Inflammatory Diet? · Step 2: Be Smart about Protein • Don’t overdo the...
Silver Quill Southeast Senior Services
SEPTEMBER 2019
VOLUME 1 N O . 190
What is an Anti-Inflammatory Diet?
By Barbara Gordon, RDN, LD—Published July 25, 2019
Did you know that research has found a link between inflammation
and increased risk for chronic diseases? And, these studies suggest
that heart disease, Type 2 diabetes and obesity might be due to chronic
inflammation.
Inflammation is a Normal Body Response to Promote Healing
Inflammation is a sign that the immune system is fighting infection. The
infection may be related to germs, wounds, allergens, toxins or other
causes.
Typically, we think of signs of inflammation as redness, swelling and pain. But, sometimes inflammation can
happen within our bodies. Someone with bronchitis has a lung infection. The lungs may become
Inflamed. And, this may be a sign that their immune system is working to fight that infection. Excess body fat
may promote changes in the body cells that promote chronic inflammation. The signs of inflammation may not
be obvious. For others, chronic inflammation may relate to a problem with their immune system.
Whatever the cause, long term chronic inflammation may damage the body’s DNA, increasing the risk for
cancer.
What We Know and Don’t Know about Foods and Inflammation
Various anti-inflammatory diets are promoted online. But, researchers are still figuring out how what we eat
may affect inflammation. So far, it appears that eating a variety of nutritious foods may help reduce
inflammation in the body. What we eat may help prevent and keep chronic inflammation in check. And, a
healthy eating plan provides nutrients that help keep your immune system working well:
• Fruits and vegetables contain natural components called phytonutrients that may help protect against
inflammation.
• Healthy fats, such as monounsaturated fats and omega-3 fatty acids, may help keep inflammation at bay.
Foods high in saturated fats may increase inflammation. Plus, highly processed foods and other foods with trans
-fat also may be inflammatory.
Anti-inflammatory Superfoods”
Dark chocolate (more than 70-percent cocoa), red wine, green tea, turmeric and ginger are thought to help
reduce inflammation. But, many of the findings of the anti-inflammatory effects of these foods comes from
studies done with lab animals. We cannot form conclusions about how these foods impact inflammation in
people at this time. And, it is not yet known how much and how often “anti-inflammatory” foods must be eaten
to combat inflammation. For now, the best advice is to adopt a healthy eating style.
Continued on page 4
Aamulya/iStock/Getty Images Plus/Getty Images
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Southeast Senior Services 520 3rd Avenue South Wahpeton, ND 58075
(701)642-3033 or (701)642-5746
Fax:
701-642-5009
*********************
DIRECTOR
Shelley Tollefson
OFFICE ASSISTANT
Deanna Nelson
TRANSPORTATION & SITE ASSISTANT
Sharron Durbin
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
Sharron Durbin
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
520 3rd Avenue South
Wahpeton, ND 58075
642-3033
Southeast Senior Services Board of Directors
Don Krassin Corrine Romereim
Pinky Rubish Robert Wurl
Liz Mumm Alisa Mitskog
Health Clinics For Richland County
Foot care may be done at the Wahpeton
Senior Center from 12:30 to 3:00 on
September 3 & 17 and October 1 & 15
or by appointment
at the Richland county Health
Department.
Done by: Richland County Health Department
For an appointment call: 642-7735
* 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.
Are you looking for help finding services that will allow you to continue living
independently in your home as late in life as possible? We have Resource Specialists that
are here to help!
Call today to schedule a meeting with one of our Resource Specialists to learn about the many programs and services available in your
community.
You can reach us by calling 701-642-3033.
Talk with us today!
WE
CAN
HELP
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ND SMP Scam of the Month September 2019 Fight Back Against Medicare Fraud
Avoid becoming a victim of Medicare fraud. Medicare fraud is not a victimless crime, we all pay for Medicare
fraud in the form of higher health care premiums and co-pays. These schemes can also jeopardize a person’s
health care if information about their coverage and benefits is compromised. ND SMP receives calls almost
daily from beneficiaries who have been contacted for a “so-called” free genetic test or free braces in
exchange for their Medicare number. Did you know that the street value of a stolen or deceitfully
obtained Medicare number is $500 and higher?
Scammer’s don’t stop their attempts at just phone calls, they are also showing up at senior health
fairs, shopping malls, homeless shelters, and at senior housing complexes. ND SMP wants all Medicare
recipients to know that these tests are NOT covered by Medicare, and Medicare is billed for “FREE” braces.
Anyone who is approached should walk away or hang up on any attempts to get your Medicare number. If
you receive a testing kit in the mail, don’t accept the kit. Return it to sender but keep a record of the
sender’s name and the date you returned the package. Any Suspicious activity should be reported to the
SMP.
Additional tips to protect yourself from Medicare Scams:
• Treat your Medicare card like a credit card, don’t share it with strangers.
• Don’t carry your Medicare card with you unless you have an appointment
with your care provider or when traveling.
• If you don’t have your Medicare card with you and require medical care, you
CANNOT be denied services, billing information can be collected after the fact.
• Monitor your Medicare Summary Notice (MSN) and look for errors in billing.
• If you haven’t yet received your new Medicare number, contact CMS at
1-800-633-4227.
• If you need assistance, contact ND SMP. We are here to help you.
• Contact the Consumer Protection Division at the ND Attorney General’s Office at
1-800-472-2600 if you think you have been scammed by fraudsters other than
Medicare.
It is the responsibility of all Medicare recipients to help reduce Medicare fraud:
• Don’t request items that you don’t need.
• Don’t answer calls from phone numbers you don’t recognize.
• Never give out your Medicare number to anyone over the phone.
• Do everything to help reduce fraud and keep costs down.
The information provided is intended to be a general summary only. Source of information: AARP Online Learning: Beware of Medicare Scams. July 2019. Iowa SMP: Learn How to Fight Back Against Medicare Fraud at Special SMCH Presentation. CBConline. July 8, 2019.
North Dakota Senior Medicare Patrol Phone: 800-233-1737 Or (701) 858-3580
For more information or to locate your SMP, visit www.ndcpd.org/smp
This project was supported, in part, by grant number 90MPPG0021, 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.
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What is an Anti-Inflammatory Diet?
By Barbara Gordon, RDN, LD—Published July 25, 2019 Continued from page 1
Five Dietary Approaches That May Help Reduce Inflammation
Are you looking for ways to help combat inflammation? Consider the following five steps:
Step 1: Make Fruits and Vegetables Half Your Plate
• Aim to include vegetables and fruits with every meal
• Eat a variety of brightly colored vegetables and fruits:
• All forms count — including fresh, frozen, canned and dried. Just be sure to look for products with no
added sugars and lower amounts of sodium.
• Focus on vegetables from each subgroup weekly, including dark green, red and orange vegetables, as
well as beans and peas.
Step 2: Be Smart about Protein
• Don’t overdo the protein— five to six ounce equivalents per day is appropriate for most people that are
moderately active. And, when it comes to protein, select fatty fish containing omega-3s a couple of times
each week.
• Enjoy meatless meals with tofu, tempeh, and legumes such as beans, peas, and lentils.
• Choose leaner protein foods, such as skinless chicken or turkey or lean cuts of beef and pork.
• Include low fat or fat-free dairy products, like skim milk and yogurt, which are lower in saturated fat.
• Minimize highly processed foods such as deli meat, bacon, and sausage.
Step3: Choose Healthy Fats
• Use monounsaturated fats, including olive, safflower, sunflower, canola, peanut and avocado oils.
• Eat omega-3 rich foods:
• Enjoy salmon or another fatty fish two to three times per week.
• Snack on nuts, such as walnuts.
• Toss ground flaxseed, chia seeds and hemp seeds into salads and other dishes.
• Minimize highly processed foods that contain partially hydrogenated oils and high amounts of saturated
fat.
Step 4: Select Whole Grains
• Choose whole-grain flours and cereals more often, rather than those made with refined flour.
• Include a variety of whole grains, such as brown rice, quinoa, millet and wheat berries.
Continued on Page 5
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What is an Anti-Inflammatory Diet?
By Barbara Gordon, RDN, LD—Published July 25, 2019 Continued from page 4
Step 5: Experiment with Fresh Herbs and Spices
• Infuse flavor into your dishes by adding fresh herbs.
• Spice up your recipes by experimenting with spices.
Other Lifestyle Factors
Though what you eat is important, it's not the only factor that impacts chronic inflammation. To help stay
healthy:
• Get adequate sleep — both quality and duration of sleep directly impact inflammation.
• Be active — regular physical activity has anti-inflammatory effects. Aim for 30 to 60 minutes of
moderate-intensity physical activity a day on most days of the week.
• Achieve and maintain a healthy weight — excess body fat could contribute to increased inflammation.
Need Help Designing an Anti-inflammatory Diet?
A registered dietitian nutritionist can help develop an eating plan that fits your unique lifestyle, taste
preferences and medical needs.
Reviewed June 2019
Thank You For The Donations Given To Our Agency
Margaret Barina Mya Bischoff Randa Bischoff Marian Braun
Milton Bladow Angie Conzemius June Edwards Kathy Gordon
Lenora Harrison Aaron Hendrickson Rachel Holmgren Kathy Johnson
Marcy Lees Tami Matejcek Linda McDougall Keisha Nelson
Ava Nelson Jackie Stelton Joanie Ward Chahinkapa Zoo
Johanson Body Shop Wahpeton Parks & Rec Wells Fargo
Wilkin County Family Services
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!
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Nonprofit Helps Older Job Seekers Re-enter Workforce
For many older North Dakotans, going back to work is not an option - it’s a necessity that sometimes comes with
challenges. Experience Works, Inc., a national nonprofit organization operating the Senior Community Service
Employment Program (SCSEP) in 38 North Dakota counties, stands ready to help qualifying folks get the skills they
need to find good jobs with local employers.
The SCSEP is funded by the U.S. Department of Labor and is geared for people ages 55 and older who are
unemployed, with limited annual income and limited job prospects. The program is free and available to those who
qualify. It’s a stepping stone to employment.
“The SCSEP offers older adults a chance to earn a much-needed paycheck while they build confidence, update job
skills and discover new career possibilities,” says Craig Aldrich, North Dakota Employment and Training Coordinator for
Experience Works. “The connection is especially important in rural areas where jobs are scarce but older people still
need to work to make ends meet.”
Participants spend an average of 20 hours each week in paid community service assignments at public and
nonprofit organizations or Host Agencies, earning minimum wage –paid by Experience Works. Examples include
performing clerical and administrative duties at nonprofits; sorting donations at food banks; preparing meals and
recreation at senior centers; or assisting in classrooms and libraries. As participants become job-ready, their efforts
have a positive impact in their communities. It’s a win-win.
According to Aldrich, there are many instances when SCSEP participants are hired by the organizations where they are
training. If that’s not possible, Experience Works offers a variety of additional training and supportive services such as
developing a resume, improving interview skills, and identifying job opportunities.
Currently, there are several openings in the program. Do you
know someone who might be eligible –a friend, family member,
neighbor or yourself? For more information about enrolling or
becoming a Host Agency, contact North Dakota Experience
Works: 888-278-9109 or visit www.experienceworks.org.
The New Shingles Vaccine
A new shingles vaccine came out in 2017 called Shingrix. This vaccine is much more effective
than the old shingles vaccine, called Zostavax. Studies have shown that immunity was waning
to little or nothing after 10 years with the previous shingles vaccine (Zostavax). Shingrix is
much more effective up to 97% in preventing shingles and postherpetic neuralgia, which is a
deliberating nerve pain that sometimes occurs after shingles. Shingrix is a two-dose series
about two to six months apart and is for persons age 50 years and older. Even if you have already had the
previous shingles vaccine, you can still get the new shingles vaccine.
The shingles vaccine is not covered by Medicare A or B, but may be covered by Medicare D plans. Richland
County Health Department has a supply of Shingrix and can bill Medicare Part D plans. If you are interested in
this vaccine or have questions, call the health department at 701-642-7735 to set up your appointment.
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ABERCROMB I E
FAIRMOUNT
HANKINSON
Richland County Meal Sites Monthly Menu. All Meals Include a Beverage & Bread.
3 Creamy Turkey
Mashed Potato
Peas & Carrots
4 BBQ Rib Patties
Baked Potato
Coleslaw
5 Calico Bean Casserole
Caribbean Vegetables
Cinnamon Apples
9 Baked Cod/Alfredo Sauce
Wild Rice
Creamed Peas
10 Meatloaf
Baked Potato
Corn
11 Roasted Chicken/Gravy
Mashed Potato
New Bruswick Vegetables
16 Beef Tips/Gravy
Rice
Key Biscayne Vegetables
17 Country Fired Steak/Gravy
Mashed Potato
Squash
18 Hamburger on a Bun
Cauliflower
Classic Potato Salad
23 Swiss Steak
Mashed Potato/Gravy
Beets
24 Lemon Pepper Chicken
Scalloped Potato
Broccoli Cauliflower Salad
25 Roast Pork/Gravy
Mashed Potato
Scandinavian Vegetables
30 Spaghetti With Meat Sauce
Country Blend Vegetables
Cherries
3 Creamy Turkey
Mashed Potato
Peas & Carrots
4 Roast Beef/Gravy
Twice Baked Potato
Wax Beans
6 BBQ Rib Patties
Potato Wedges
Coleslaw
10 Meatloaf
Baked Potato
Corn
11 Roasted Chicken/Gravy
Mashed Potato
New Brunswick Vegetables
13 Baked Cod/Alfredo Sauce
Wild Rice
Creamed Peas
17 Country Fired Steak/Gravy
Mashed Potato
Squash
18 Baked Ham/Raisin Sauce
Scalloped Potato
Green Beans
20 Taco Salad
Orange Jello/Oranges/Topping
Breadstick
24 Tater Tot Hotdish
Pea Salad
Beets
25 Roast Pork/Gravy
Mashed Potato
Scandinavian Vegetables
27 Pub Battered Fish
Roasted Red Potato
Creamed Corn
Frozen meals are available to the meal participants of Fairmount.
If you would like more info please call Southeast Senior Services at
701-642-3033.
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LIDGERWOOD
WYNDMERE
Abercrombie Serves M,T,W 553-8759
Hankinson Serves T,W,F 242-7742
Lidgerwood Serves M,T,TH 538-4602
Wyndmere Serves M,T,TH 439-2907
Wahpeton Serves M-F 642-5746
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
Richland County Meal Sites Monthly Menu. All Meals Include a Beverage & Bread.
Please let your Meal Site know if you plan on eating with them!
3 Liver & Onions or Chicken Breast
Mashed Potato
Peas Carrots
4 BBQ Rib Patties
Baked Potato
Coleslaw
5 Roast Beef/Gravy
Twice Baked Potato
Wax Beans
9 Baked Cod/Alfredo Sauce
Wild Rice
Creamed Peas
10 Pulled Pork on a Bun
Baked Beans
Crunchy Cucumbers
12 Roasted Chicken/Gravy
Mashed Potato
New Bruswick Vegetables
16 Baked Ham/Raisin Sauce
Mashed Potato
French Cut Green Beans
17 Country Fired Steak/Gravy
Mashed Potato
Squash
19 Taco Salad
Orange Jello/Oranges/Topping
Breadstick
23 Swedish Meatballs
Mashed Potato
Asparagus
24 Swiss Steak
Mashed Potato/Gravy
Broccoli Cauliflower Salad
26 Roast Pork/Gravy
Mashed Potato
Scandinavian Vegetables
30 Spaghetti With Meat Sauce
Country Blend Vegetables
Cherries
3 Creamy Turkey
Mashed Potato
Peas & Carrots
4 Roast Beef/Gravy
Twice Baked Potato
Wax Beans
5 BBQ Rib Patties
Baked Potato
Coleslaw
9 Baked Cod/Alfredo Sauce
Wild Rice
Creamed Peas
10 Meatloaf
Baked Potato
Corn
12 Pulled Pork on a Bun
Baked Beans
Crunchy Cucumbers
16 Beef Tips/Gravy
Rice
Key Biscayne Vegetables
17 Country Fired Steak/Gravy
Mashed Potato
Squash
19 Hamburger on a Bun
Cauliflower
Classic Potato Salad
23 Swiss Steak
Mashed Potato/Gravy
Beets
24 Lemon Pepper Chicken
Scalloped Potato
Broccoli Cauliflower Salad
26 Swedish Meatballs
Mashed Potato
Asparagus
30 Spaghetti With Meat Sauce
Country Blend Vegetables
Cherries
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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
Hankinson—Tuesdays, Wednesdays, and Fridays
Lidgerwood—Mondays, Tuesdays, and Thursdays
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
Exercise
Lidgerwood—Exercise equipment available to use
Wahpeton—Bone Builders—Tuesdays & Thursdays at 9am at
the Wahpeton Community Center
Wyndmere—Bone Builders—Mondays & Thursdays at
9:45 am—10:45 at the Senior Center
Bridge
Wahpeton—Mondays at 12:30pm
Dice
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
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
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Richland County Transit Schedules for
September 2019—November 2019
Southeast Senior Services offers rides from surrounding towns into Wahpeton monthly. To schedule a ride call 642-5746 at least 2 days in advance. Hours spent in Wahpeton will be between 10:00am to
3:00pm unless all riders are done earlier. It is best if you schedule any medical appointments between the hours of 10am and 1:30pm if possible. The cost for these rides is $4.00 per person.
Fairmount/Hankinson/Lidgerwood
Wyndmere/Mooreton
September 9 & 23
October 14 & 28
November 18 & 25
ESTIMATED 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
Fargo Transportation Info
Southeast Senior Services provides transportation to Fargo on the 1st, 2nd, 3rd and 4th Thursdays of most months. Hours spent in Fargo will be between 10:00am to 3:00pm unless all riders are done earlier. It is
best if you schedule any medical appointments between the hours of 10:00am and 2:00pm. 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
1st & 4th Thursday of Each Month 2nd Thursday of Each Month 3rd Thursday of Each Month
Wahpeton, Abercrombie, Wahpeton, Fairmount Wahpeton, Fairmount, Hankinson
Mooreton, Christine, Hankinson, Lidgerwood dgerwood, Wyndmere, Mooreton
Walcott, Galchutt Wyndmere, Colfax Abercrombie, Colfax, Christine
Walcott, Galchutt
• Please note in the month of September the Fargo Runs will be September 12, September 19 and September 26.
•
• Please note in the moth of November the Fargo Runs will be November 7, November 14 and November 21
To schedule a ride on one of our Fargo runs and to check on pick up times
please call 642-5746 at least 2 days in advance.
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Wahpeton Harmony Senior Citizens Club, Inc 520 3rd Avenue South Wahpeton, ND 58075 “Return Service Requested”
NON-PROFIT ORG. U.S. POSTAGE PAID
WAHPETON, ND 58075 PERMIT NO. 10
SOUTHEAST SENIOR SERVICES - Improving Peoples Lives One Resource At A Time -
Community Dining and Meals on Wheels are offered in the towns of Abercrombie,
Hankinson, Lidgerwood, Wahpeton and Wyndmere. Don’t live in one of these towns?
Frozen meals are available to you!
Transportation is provided in Wahpeton, to Fargo and from surrounding towns into Wahpeton. These rides are open to all
Richland County residents regardless of age.
Our Resource Services are designed to assist individuals 60+. Resource Specialists help connect you
to the services and supports you need today and to plan ahead for the future.
520 3rd Avenue South Wahpeton, ND 58075 701-642-3033