What is an Anti Inflammatory Diet? · 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

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

2

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

3

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.

http://www.ndcpd.org/smp

4


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

5


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!

https://www.eatright.org/find-an-expert

6

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.

7

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8

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


Mashed Potato

New Brunswick Vegetables


Wild Rice

Creamed Peas


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


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.

9

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


Wild Rice

Creamed Peas

10 Pulled Pork on a Bun

Baked Beans

Crunchy Cucumbers


Mashed Potato

New Bruswick Vegetables

16 Baked Ham/Raisin Sauce

Mashed Potato

French Cut Green Beans


Mashed Potato

Squash

19 Taco Salad

Orange Jello/Oranges/Topping

Breadstick

23 Swedish Meatballs

Mashed Potato

Asparagus

24 Swiss Steak

Mashed Potato/Gravy


26 Roast Pork/Gravy

Mashed Potato




Cherries

3 Creamy Turkey

Mashed Potato

Peas & Carrots

4 Roast Beef/Gravy

Twice Baked Potato

Wax Beans

5 BBQ Rib Patties

Baked Potato

Coleslaw


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


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


26 Swedish Meatballs

Mashed Potato

Asparagus



Cherries

10

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


Cribbage


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

11

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.

12

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

Documents

What is an Anti Inflammatory Diet? · 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