Silver QuillValley Senior Services of Ransom & Sargent Counties

AUGUST2016

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 BackKnow? Page

See contact information on

page 2.

Free - Take One!

INFORMATION & REFERRALS

ALWAYS AVAILABLE BY CONTACTING OUR LISBON

OFFICE - 683-3131 OR

Toll free: 877-857-3743

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 Di-vision in collaboration with the Reducing Pharmaceutical Narcotics Task Force has launched “Stop Overdose.” This statewide campaign is built on saving lives by shar-ing information and providing resources for those impacted. See page 4 for a list of local Take Back locations.

ValleySenior Services

PO Box 387Lisbon, ND 58054

Office phone: 683-3131Toll free: 877-857-3743Fax: 701-683-0352

For meals or transportation:

701-683-3131 or 877-857-3743Executive Director: Brian ArettValley Senior Services 701-293-1440 or 877-827-1916Resource Specialist:Karleen Wyum (701) 683-3131Administrative Assistant:Shan MeyerRansom Kitchen Staff:Angela Cavett; Cathy Wunderlich; Kendall Groettum; Darlene Dahl; Elise Nylander; Vee Rohn; Nita KitchenSargent Kitchen Staff:Gwen Anderson; Rita Preble; Cheryl Roder; Janet KieferSargent Kitchen Subs:Carolyn Harrison; Marie Colemer; Lois Keifer, Sandra Hanson; Delores Lysne; Sarah HernandezTransportation:Kevin Brummond;Cheryl Holmstrom; Lyle Milbrandt; Judy Milbrandt; Charlie Orn; Marlene Hogness; Wilfred Anderson; Bryan Stotts

Page 2

Statement of Identification - Silver QuillPublished Monthly by: Valley Senior Services

2801 32nd Ave. S, P.O. Box 2217, Fargo, ND 58108To receive the Silver Quill call 683-3131 or toll free 1-877-857-3743

or e-mail us at: smeyer@valleyseniors.org

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 58108. (701) 293-1440.

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

Recycle your unneeded bath benches, wheelchairs, toilet risers, etc by contacting our Lisbon office

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 Ser-vices 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 701-683-3131.

Page 3

(continued on page 4)

DASH to Improve Blood PressureJanet Brown, RD, LRD

Valley Senior Services Dietitian

Most Americans unfortunately have high blood pressure or hyperten-sion. 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, mag-nesium 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

Page 4

Ransom Sargent Senior Services,abranchofValleySeniorServices, isanon-profitorgani-zation 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 youwouldlikeadditionalinformationonourservicespleasecontactourofficeat683-3131or1-877-857-3743.

Your tax deductible contribution to Valley Senior Services of Ransom and Sargent will help us to continue to meet the in-creasing demand for services. Your gift can be mailed to VSS, P.O. Box 387, Lisbon, ND 58054.

Your gift can be designated to *Home Delivered Meals *Congregate Dining * Outreach Assistance *Transportation *Medicare Part D Assistance

(continued from page 3)

Cass County Sheri�'s OfficeCourthouse, 211 9th St. S, Fargo

Fargo Police Department222 4th St. N, Fargo

West Fargo Police Department800 4th Ave. E #2, West Fargo

Medical Pharmacy South4151 45th St. S, Fargo

Dakota Clinic Pharmacy at Essentia Health1702 S University Dr., Fargo

InHealth Specialty2345 25th St. S, Fargo

Ransom County Sheri�'s Office/Lisbon Police Department4 5th Ave. E, Lisbon

Richland County Sheri�'s Office/Wahpeton Police Department413 3rd Ave. N, Wahpeton

Wahpeton Drug580 Dakota Ave., Wahpeton

Traill County Sheri�'s Office118 W Caledonia Ave., Hillsboro

Sanford Mayville Medical Center42 6th Ave. SW, Mayville

Hillsboro Drug13 N Main St., Hillsboro

List updated as of January 2016

h

ice Department

n Police Department

PROTECT YOURSELF AND THOSE AROUND YOU.

SAFEGUARD YOUR MEDS

Deposit unused meds in the Take Back container located at these participating locations:

MEDICATION

Deposit unused meds in the TaTT ke Back container

DISPOSAL

p r e v e n t i o n . n d . g o v / r x a b u s e

FARG

O REG

ION

H

um

an Service C

enter Reg

ion

5

LUNCH/DINNER:

spinach salad with tomatoes, a DASH of garbanzo beans, cheese – oil and vin-egar dressing, tur-key sandwich, fresh fruit and low fat milk

SNACK:

Greek yogurt mixed with a DASH of flax-seeds 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

DASH

Page 5

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 K

arleenALL M

EALS INC

LUD

E 8 oz 1% M

ILK

12

GO

LDEN

RU

LE DA

Y 34

BIR

THD

AY C

LUB

5H

ER

BE

D C

HIC

KE

NP

OR

K C

HO

PS

IN G

RA

VY

BB

Q O

N W

HO

LE LA

SA

GN

AR

OA

ST BE

EF &

GR

AV

YB

UTTER

ED PO

TATOES

MASH

ED PO

TATOES

WH

EA

T BU

N

CO

UN

TRY B

LEN

D V

EG

GIE

SM

ASHED

POTATO

ESB

EE

TSB

RO

CC

OLI N

OR

MAN

DY

POTATO

SALADR

OM

AIN

E LE

TTUC

E S

ALAD

PE

AS

AP

PLE

SA

UC

EC

HE

RR

Y JELL-O

W/P

EA

CH

ES

BA

KE

D B

EA

NS

FR

ES

H FR

UIT

AN

GE

L FOO

D C

AK

E W

/B

AN

AN

A B

RE

AD TO

PP

ING

WA

RM

CIN

NA

MO

N A

PP

LES

GA

RLIC

FRE

NC

H B

RE

AD

STR

AW

BE

RR

IES

& TO

PP

ING

WH

OLE W

HE

AT B

RE

AD

89

1011

12S

ALIS

BU

RY S

TEAK

LEM

ON

PE

PP

ER

CO

D W

/ TU

RKEY R

OAST

HA

MC

HIC

KE

N A

LFRE

DO

&M

ASHED

POTATO

ES TA

RTA

R S

AU

CE

WH

IPP

ED

SW

EE

T POTATO

ESAU

GR

ATIN PO

TATOES

PE

NN

E P

AS

TAC

RIN

KLE

CU

T CA

RR

OTS

PARSLIED

POTATO

ESG

RE

EN

BE

AN

CA

SS

ER

OLE

BR

OC

CO

LI NO

RM

AND

YB

RU

SS

EL S

PR

OU

TSFR

ES

H FR

UIT

PE

AS

& P

EA

RL O

NIO

NS

STR

AW

BERR

Y JELL-O

W/

PE

AC

H C

RIS

P W

/TOPPIN

GC

AP

TAIN

S S

ALAD

CH

OC

OLA

TE C

HIP

ZUC

CH

INI

FRU

IT CO

CK

TAIL

BA

NA

NA

S &

TOP

PIN

GW

HO

LE WH

EA

T BR

EA

DFR

ES

H FR

UIT

MU

FFINR

HU

BA

RB

MU

FFINC

RA

NB

ER

RY

SA

UC

ER

OS

EMA

RY D

INN

ER

RO

LL15

1617

1819

SW

ED

ISH

ME

ATB

ALLS

CH

ICK

EN

SA

LAD

SA

ND

WIC

HB

AR

BE

CU

E R

IBS

BA

KE

D C

OD

W/ALFR

EDO

TU

RKEY R

OAST

MASH

ED PO

TATOES

ON

WH

OLE W

HE

AT B

UN

BAKED PO

TATO W

/SO

UR

SA

UC

EM

ASHED

POTATO

ES & GR

AVY

MIXE

D V

EG

GIE

SB

RO

CC

OLI/C

AU

LIFLOW

ER

CR

EA

MW

ILD R

ICE

BLE

ND

DR

ES

SIN

GP

EA

CH

SA

UC

E S

ALA

DC

REAM

Y CU

KE

SFR

EN

CH

STYLE

GR

EE

N B

EA

NS

MA

RIN

ATE

D C

AR

RO

TW

HO

LE WH

EA

T BR

EA

DC

OLE

SLA

WFR

ES

H FR

UIT

OR

AN

GE

JELL-O

W/M

AN

DA

RIN

SA

LADP

INE

AP

PLE

CH

UN

KS

CO

RN

MU

FFIN O

RAN

GES & TO

PPING

CR

ANBER

RY SAU

CE

2223

2425

26BEEF TIPS W

/GR

AV

Y &P

OR

K RO

AST W/G

RA

VY

BR

EA

DE

D FIS

H O

N A

WH

OLE

ME

ATLO

AF

BB

Q C

HIC

KE

N

MASH

ED PO

TATOES

GA

RLIC

MASH

ED PO

TATOES

WH

EA

T BU

N W

/TARTAR

BAKED PO

TATO W

/SO

UR

MA

SHED

POTATO

ESS

CA

ND

INA

VIA

N V

EG

GIE

SC

OU

NTR

Y BLE

ND

VE

GG

IES

SAUC

E C

RE

AM

CR

EAME

D P

EA

SM

AR

INA

TED

3 BE

AN

SA

LAD

LIME

JELL-O

W/P

EA

RS

C

ALIC

O B

EA

NS

STE

WE

D TO

MA

TOES

CAR

AM

EL A

PP

LE S

ALAD

TRO

PICAL FR

UIT C

UP

& TOPPIN

GC

OLE

SLA

WFR

ES

H FR

UIT

WH

OLE

WH

EA

T BR

EA

DW

HO

LE WH

EA

T BR

EA

DR

HU

BA

RB

CR

ISP

W/TO

PPING

CA

RR

OT R

AIS

IN B

RE

AD

2930

31R

AN

SOM

CO

UN

TYSA

RG

ENT C

OU

NTY

CO

OK'S C

HO

ICE M

EA

TS

WIS

S S

TEA

K &

GR

AV

YH

AM

BU

RG

ER O

N W

HE

AT

HO

TDIS

HM

ASHED

POTATO

ES B

UN

W/LE

TTUC

E & E

nderlin 437-2669C

ogswell 724-3024

RIV

IER

A B

LEN

D V

EG

GIE

SW

HO

LE B

AB

Y C

AR

RO

TS TO

MA

TOLisbon 683-4295

Forman 724-3024

FRE

SH

FRU

ITP

EA

R C

RIS

P W

/TOPPIN

GB

AK

ED

BE

AN

SM

ilnor 427-9327C

OR

N M

UFFIN

WH

OLE W

HE

AT B

RE

AD

CR

UN

CH

Y CU

KE

SR

utland 724-4074FR

UIT C

OC

KTA

IL

AUG

UST 2016

Page 6

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.

CENTER HIGHLIGHTS

SARGENT COUNTY

Open: Monday-ThursdayMeals:

Mon, Tues, Wed, Thurs

Forman Center724-3928

Open: Mon-Thur Meals:

Mon, Tues, Wed, ThursInternet available

Every Tuesday & Thursday @ 10:30 - Bone Builders Exercise Program

Gwinner

Call for information about home de-livered meals in the city of Gwinner. Please call if you have a home deliv-ery interest. 683-3131

Rutland Center724-4074

Open Monday-ThursdayMeals:

Mon, Tues, Wed, Thurs

Daily - Cards & puzzlesClub meets 2nd Tuesday @ 1:00

Milnor Center427-9327

Open Tuesday-FridayMeals:

Tue, Wed, Thurs, Fri

Cards every Tuesday & Thurs-day; 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 427-5802)Every Tuesday - Bridge (call Janice at 427-9462)

Cogswell Center724-3024

Sargent County Foot Care

724-3725

Sargent County Food Pantry

680-7049Tuesdays 1:00-3:00Sargent County

VSS Resource Specialist 683-3131

VSS Resource Specialist Karleen Wyum will help link you to programs including home delivered meals and transportation to maintain your inde-pendence in your own home.

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*

Call Karleen or Shan for details - 1-877-857-3743 or

683-3131 - leave a message - Please do not call the driver at

homeSchedule appointments from

10:30 a.m. to 2:30 p.m.

MemorialsTroy Reinertson

Open Monday-FridayMeals:

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 programEvery Tuesday & Thursday @ 10:30 - Bone Builders Exercise ProgramRegular meetings every other month.

Enderlin Center 437-2669

Meals:No meals being served at this time. Anyone needing frozen

meals should call the Lisbon site at 683-3131

Every Wednesday - van to Lisbon (call 877-857-3743 or 683-3131)

Lisbon Center683-4295

Page 7

Open Monday-FridayMeals:

Monday-Friday @ 12:00 Noon

Chi Home Health offers foot care 1st Wednesday of

every month at Lisbon Senior Center.

Thursday night pinochle—call Shirley Hanson 683-5639.

Aug. 3 - Golden Rule Day @11:30Aug. 5 - Birthday Club @NoonEvery Monday - 1:00 BingoEvery Tuesday - 1:30 Hand & FootEvery Friday - 1:00 RummyEvery Tuesday & Thursday @ 10:30 - Bone Builders Exercise Program

CENTER HIGHLIGHTS

Ransom County Transportation Open to the public

Call 683-3131 or 1-877-857-3743 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.

Sheldon Seniors

No Meals - Call the Lisbon office for frozen meals at

683-3131Potluck 2nd & 4th

Friday of the month Every Monday @ 9:00- Bone Builders Exercise Program

Fort Ransom

Foot Care Ransom County Public Health -

Call 683-6140 for an appointment;CHI Home Health - 1st Wed. of the

month- sign up at Lisbon Center Ransom County

Food Pantry701-308-0905

Call Wednesday to order a basket; Thursday basket pick up 1:00-3:00

Ransom County VSS Resource Specialist

683-3131 Resource Specialist Karleen Wyum will help link you to programs (such as home delivered meals and trans-portation) to maintain your indepen-dence in your own home.

RANSOM COUNTY

Ransom County Van ScheduleHours: 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 LisbonWednesdays: rides from Fort Ransom & back

Thursdays: rides from Enderlin & backBus 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

MemorialsWillis Olson

Bernice KempelSid Mairs

Marge Carroll

Valley Senior Services, Inc.P.O. Box 2217Fargo, ND 58108

NON-PROFIT ORG.U.S. POSTAGE PAIDFARGO, ND 58102PERMIT NO. 1123

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 through-out 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 op-tion 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 701-683-3131 or toll-free 1-877-857-3743.