Senior SocietyVolume 27 Number 3 Valley Senior Services March 2017

If you are qualified, your rights to receive the services provided by this organization without regard to race, color, reli-gion, 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.

Olaf & Ruth FlatenDennis & Phyllis Enger

Rosina Kerlin

Bethany Ness - Resource Specialist,

Traill and Steele Counties 1-800-845-1715 or 788-3453

2016 Fund Drive

Valley Senior Services offers Resource services to seniors in our region. A Resource Specialist will work one-on-one with individuals and families to identify needs, ensure access to available in-home care supports and services and encourage planning for future long-term support needs such as:

• Meals on Wheels• Senior community dining• Transportation• Assistive Safety Devices• Family Caregiver Support and Respite Care• Housing options• Legal Services• Financial programs• Care Transition from hospital or nursing home• Homemaker services and personal care assistance

Contact your local Resource Specialist in Traill and Steele County701-788-3453 or 1-800-845-1715

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Steele/Traill Bus SchedulePlease call 1-800-845-1715 from 8:30 am to 3:30 pm

for a ride reservation.

Tuesday, February 28 - Grand ForksCooper - 8:15 (call) Sharon - 8:40 (call) Aneta - 8:55 (call) Northwood - 9:40 (call)Wednesday, March 1 - FargoFinley - 8:15 (call) Sharon - 8:30 (call) Hatton - 8:50 (call)Portland - 9:15 (call) Mayville - 9:25 (call) Hillsboro - 9:50 (call)Monday, March 6 - FargoAneta - 8:15 (call) Sharon - 8:30 (call) Finley - 8:45 (call) Hope - 9:10 (call) Page- 9:30 (call) Galesburg - 9:40 (call) Tuesday, March 7 - FargoFinley - 8:15 (call) Northwood - 8:45 (call) Hatton - 9:15 (call) Portland - 9:30 (call) Mayville - 9:35 (call) Hillsboro - 10:00 (call) Monday, March 13 - Grand ForksHatton - 8:45 (call) Portland - 9:15 (call) Mayville - 9:25 (call) Hillsboro - 9:55 (call) Buxton - 10:25 (call) Reynolds - 10:35 (call)Wednesday, March 15 - FargoNorthwood - 8:45 (call) Hatton - 9:15 (call) Portland - 9:30 (call) Mayville - 9:35 (call) Hillsboro - 10:00 (call)Thursday, March 16 - Grand ForksHope - 8:10 (call) Finley - 8:30 (call) Sharon - 8:45 (call) Aneta - 9:00 (call) Northwood - 9:30 (call) GF County (call)Friday, March 17 - FargoCooper - 8:10 (call) Luverne - 8:40 (call) Hope - 9:00 (call) Page - 9:30 (call) Galesburg - 9:40 (call)Tuesday, March 21 - FargoNorthwood - 8:45 (call) Hatton - 9:15 (call) Portland - 9:30 (call) Mayville - 9:35 (call) Hillsboro -9:55 (call)Wednesday, March 22 - FargoSharon - 8:30 (call) Finley - 8:45 (call) Portland - 9:15 (call) Mayville - 9:25 (call) Hillsboro - 10:00 (call)Thursday, March 23 - Grand Forks Finley - 8:30 (call) Sharon - 8:45 (call) Hatton - 9:15 (call)GF County (call)

Traill/Steele Ride Service ScheduleAll vehicles available in both counties.

Rides Open to the Public

Please Note: Please call 1-800-845-1715 (Hillsboro 636-5953) for a ride reservation, even if you have already called the driver.

Bus Schedule (wheelchair lift equipped):

Mondays, Wednesdays, & Fridays--call for an appointment

Van Schedule:Tuesdays, Wednesdays &

Thursdays--call for an appointment

March - April

Foot CareHillsboroMarch 7 - 7:00 until doneMarch 8 - 7:00 until done April 3 - 7:00-noon; Kiwianis #1 - 1:00 until doneApril 4 - 7:00 until doneMayvilleMarch 6 - 7:00 until done ReynoldsMarch 24 - 8:00 until done (KT Hall back door) BuxtonMarch 24 - 10:30 until doneGalesburgMarch 28 - 8:00 until done (Community Center)

HattonMarch 31 - 7:00 until done (Hatton Medical Building)

HopeMarch 16 - 7:00 until done PageMarch 16 - 11:00 until done FinleyMarch 21 - 7:00 until done

Foot care located at local senior centers unless

otherwise noted

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Small Changes = Big WinsJanet Brown, RD, LRD Dietitian for Valley Senior Services

If you recall from last month’s article, MyPlate was discussed (website: choosemyplate.gov). My Plate has a new program called MyPlate MyWins. They provide “real-life solutions for a healthy eating style.” These changes or solutions are practical – as MyPlate describes “everyone has different eating habits” and is not a “one size fits all”. MyPlate encourages us to celebrate every change no matter how big or small. We are even encouraged to call even the smallest changes – “WINS”. Here are some MyPlate ‘small changes’ that can lead to big ‘wins’: (Daily goals: consume <2000 mg of sodium and <20 g of saturated fat)

Breakfast: Minimize the bakery goods (ie: doughnuts and pastries). Concentrate on whole grains (oats, cereals, breads) and fresh fruit. Breakfast swaps : • Instead of: sausage/egg/biscuit sandwich – Choose: ham/egg/whole grain English muffin – save 650

mg sodium for one day! • Instead of: cinnamon roll – Choose: 100% whole grain granola bar and banana – save 7 g of saturated

fat in one day! Or >2500 g for a whole year!!

Lunch: Lighten up salads by choosing non-fried meats, light vinaigrette dressings, no bacon or croutons (well maybe just a few). These changes add up to a savings of 13 g saturated fat or ~12 sticks of butter if chosen 3 times a week for a year! OR instead of: 2 slices pepperoni pizza – Choose: 1 slice vegetable pizza/side salad/apple – Save: 750 mg sodium in one day!

Dinner: If dining out – look for baked, broiled or steamed meats rather than fried or cooked in butter. Add vegetables, brown rice, baked potato or whole wheat pasta to health up your meal. These changes can amount to a savings of 7 grams of saturated fat in one day! OR 6 sticks of butter if this change is made 1 time every week for one year!

Snacks: Choose dips and toppings made from vegetables rather than cheese or butter – using hummus in-stead of creamy ranch dressing can save ~60 calories and 4 g of saturated fat. Swap fresh fruit for canned fruit in medium or heavy syrup. Swap baked chips with salsa for nachos – save 212 mg sodium in one day! Swap air popped popcorn for buttered popcorn and save 15 grams of saturated fat – save 780 g by making this swap 1 time/week for a whole year!

Check out these other small changes and big “WINS”:

Calories Saturated fat SodiumNo: muffin w/fruit-flavored yogurt 681 8 481Yes: plain yogurt w/nuts, berries and granola 356 3 230No: peanut butter and jelly w/chips 557 4 543Yes: peanut butter and banana w/baby carrots 313 2 379No: chili in bread bowl 1302 14 3461Yes: bowl of chili w/whole wheat dinner roll 526 6 1876

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

Non-Profit Org.U.S. Postage PaidFargo, ND 58102Permit No. 1123

RETURN SERVICE REQUESTED

Adult Outreach Services rendered through the North Dakota School for the Deaf/Resource Center for Deaf and Hard of Hearing provides statewide services to adult North Dakotans who are Deaf, Hard of Hearing, late deafened, and older adults who have lost their hearing related to aging. We also provide statewide services to family members of those with hearing loss, public and private service providers, employers and business, as well as individuals and community groups. Some of the services we provide include:

*Assistive Technology resources, *Assessment regarding In-home safety equipment, *Informational Presentations on a wide variety of topics, *Access to American Sign Language classes for individuals, families, or agencies, *Statewide Hearing Loss Resource Groups, *Access to, and information regarding available hearing loss related programs and

services.

If you, or someone you know would benefit from any of the services listed above, please contact Sara Robinson by phone at (701) 239-7377 or by email at sara.robinson@k12.nd.us

North Dakota School for the DeafResource Center for Deaf and Hard of Hearing