HAWT NEWSLETTER _________________________________________________________________________________________

Thursday, September 28 at 6 PM - 7 PM Bethlehem United Methodist Church of Hutchinson MN

665 Miller Ave. SW, Hutchinson Come & learn safety & self-defense techniques to keep yourself safe.

Invite all the women you know to join us.

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3rd: Day at the Diamond Twins Game 1st – 10th: 31 Fundraiser 12th: HAWT Board Meeting 5:30, at Zellas 13th: Food for Kidz Packaging 4:30 - 7:30, at Bethlehem United Methodist Church 14th: One Year Anniversary Celebration 5:00 – 8:00, at Crow River Winery 22nd – 24th: Fall State Convention in Hinckley 24th – 30th: Women of Today Week 26th: HAWT Monthly Meeting 28th: Upcoming M-Night (Self Defense) 6:00 – 7:00, at Bethlehem United Methodist Church

BIRTHDAYSHappy Birthday to Janet Hall - 09/11

Belated Happy Birthday to our newest member Emmy Koch – 08/31

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District 5 EventPersonal Enrichment Program: Live Out Loud

Date: Tuesday, October 2ndLocation: Community United Methodist Church, Monticello

Time: 6:00 – 8:15Members and Guests are Welcome

RSVP: We need to let Sarah know how many by Monday, September 25th

You will have a great laugh as you learn how to develop the skills of living out loud, having more fun, growing in wisdom and loving better. Not only that – but ...you’ll find ways to boost your energy and vitality. Keep your heart healthy, bust your stress and let go of the stuff you no longer need to carry around. In short, you’ll find out how letting go, laughing and learning are the keys to living out loud.__________________________________________________________________________________________

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Women’s Health & Osteoporosis

Osteoporosis (OS-tee-oh-poh-ROH-sis) is a disease of the bones. People with osteoporosis have bones that are weak and break easily.

A broken bone can really affect your life. It can cause severe pain and disability. It can make it harder to do daily tasks on your own, such as walking. Osteoporosis affects all bones in the body. However, breaks are most common in the hip, wrist, and spine, also called vertebrae (VUR-tuh-bray). Vertebrae support your body, helping you to stand and sit up. Osteoporosis in the vertebrae can cause serious problems for women. A fracture in this area occurs from day-to-day activities like climbing stairs, lifting objects, or bending forward.

1. Get enough calcium each day.

Bones contain a lot of calcium. It is important to get enough calcium in your diet. You can get calcium through foods and/or calcium pills, which you can get at the grocery store or drug store. Getting calcium through food is definitely better since the food provides other nutrients that keep you healthy. Talk with your doctor or nurse before taking calcium pills to see which kind is best for you. Taking more calcium pills than recommended doesn't improve your bone health. So, try to reach these goals through a combination of food and supplements. Pregnant or nursing women need the same amount of calcium as other women of the same age.

The calcium amounts of these foods are taken from the United States Department of Agriculture's Dietary Guidelines for Americans.

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2. Get enough vitamin D each day.

It is also important to get enough vitamin D, which helps your body absorb calcium from the food you eat. Vitamin D is produced in your skin when it is exposed to sunlight. You need 10 to 15 minutes of sunlight to the hands, arms, and face, two to three times a week to make enough vitamin D. The amount of time depends on how sensitive your skin is to light. It also depends on your use of sunscreen, your skin color, and the amount of pollution in the air. You can also get vitamin D by eating foods, such as milk, or by taking vitamin pills. Vitamin D taken in the diet by food or pills is measured in international units (IU). Look at the pill bottle or food label for the IU amount.

Although it's difficult to get enough vitamin D through food, here are some foods that can help. These foods and IU counts are from the National Institutes of Health Office on Dietary Supplements. White milk is a good source of vitamin D, most yogurts are not.

3. Eat a healthy diet.

Other nutrients (like vitamin K, vitamin C, magnesium, and zinc, as well as protein) help build strong bones, too. Milk has many of these nutrients, but so do foods like lean meat, fish, green leafy vegetables, and oranges.

4. Get moving.

Being active helps your bones by slowing bone loss, improving muscle strength & helping your balance. Do weight-bearing physical activity, which is any activity in which your body works against gravity. There are many things you can do: Walk, dance, run, climb stairs, garden, jog, hike, play tennis, lift weights, yoga, Tai Chi are just a few activities.

5. Don't smoke.

Smoking raises your chances of getting osteoporosis. It harms your bones and lowers the amount of estrogen in your body. Estrogen is a hormone made by your body that can help slow bone loss.

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6. Drink alcohol moderately.

If you drink, don't drink more than one alcoholic drink per day. Alcohol can make it harder for your body to use the calcium you take in. And, importantly, too much at one time can affect your balance and lead to falls.

7. Make your home safe.

Reduce your chances of falling by making your home safer. Use a rubber bath mat in the shower or tub. Keep your floors free from clutter. Remove throw rugs that may cause you to trip. Make sure you have grab bars in the bath or shower.

8. Think about taking medicines to prevent or treat bone loss.

Talk with your doctor or nurse about the risks and benefits of medicines for bone loss.

Each month I’ll select an article from “Women’s Health”. For more information on the osteoporosis, check out the following website: https://www.womenshealth.gov/a-z-topics/osteoporosis

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Skinny Pumpkin Cream Cheese Bars 1 - box angel food cake mix (the 1 step kind of mix) 1 – 15 ounce can pumpkin ¾ - cup water ½ - tsp cinnamon 1 – 8 ounce package reduce fat cream cheese Few tablespoons of water to be mixed with cream cheese

Directions:

In one bowl, let the cream cheese soften for a while. Then with mixer, beat it with a couple of tablespoons of water until smooth. (This is just to thin out the cream cheese a little.

In a separate bowl, mix the cake mix, pumpkin, water, & cinnamon together until it is smooth and well mixed.

Spray a 9 x 13 Pyrex dish sprayed with PAM (spray oil). Add half of the cake/pumpkin mix. Then, smooth it out with a rubber spatula. Drizzle half of the cream cheese over the top of it, and take a small spatula to smooth in over the top

of the cake/pumpkin batter making the two layers. Add remaining cake/pumpkin mix and cream cheese mix on top. Take a butter knife and stick it into the mix. Go back and forth over the top of the cake making figure

“8s” to blend it.

Bake 35 minutes at 375 degree or until a toothpick comes out clean - This recipe is from Shari Graf.

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HAWT ONE YEAR ANNIVERY CELECRATION

CROW RIVER WINERY Thursday, September 14th

14848 Highway 7 E, Hutchinson, Minnesota 55350

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Fundraiser for Hutchinson Area Women of Today September 1st – 10th

Funds raised will be used towards sponsoring families in need at Christmas. You can see the full catalog, products, prints, and personalization options available at the

website listed below to make your purchase to HAWT. To place your order simply log on to: https://www.mythirtyone.com/1857177/shop/Party/EventDetail/10144575

You can also go to mythirtyone.com/AndreaTreptau and click on “My Parties” then shop the link for the HAWT fundraiser.

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Getting To Know Your HAWT Members Better

Each month I will select a couple of people to send a list of questions to. This month, I chose Shari Graf. Janet Hall, & Betty Jodzio. If you’re not comfortable answering a question I send to you, just skip answering that particular question.

Janet Hall:

Tell us about your family members (mother, father, brothers, sisters, significant other, children, grandchildren, furbabies). I am the youngest of three children. My dad Ruben passed away in 2004 and I am currently living with my mom who has dementia. My brother Raymond passed away in 1981 at 32, he was married and had 1 son, that son has three kids. My sister Carol is married and has three kids and 3 grandkids. I am divorced and had no children but my two cats Opal and Fannie Mae are my children. I have two ex step-daughters who I still keep in contact with.

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Do you have any hobbies? I like to read, listen to music and go to antique stores and garage sales. Play games on the computer and color to relax.

What’s your philosophy in life? Live each day as it comes and do not sweat over the small things, eat ice cream every chance you get. Drink wine it is good for the soul.

Do you consider yourself an introvert or an extrovert? I am an introvert till I get to really know people then I am an extrovert.

What’s your favorite type of book and movie? I love romance books and movies, or based on a true story.

Can you play a musical instrument? No, I cannot

What word describes you best? Empathic

What is your greatest accomplishment? After working in a factory for 27 years and wanting to going back to school to better myself and graduating with honors at the age of 50.

What are you passionate about? I am passionate about animals and the safety of them, totally against animal abuse. I am also passionate about volunteering; it is so rewarding to do something for someone else.

What is your goal this year? To develop a really informative scrap book for future HAWT ladies to look at our first years of making a difference in the community.

How do you want to be remembered? As a caring, giving, empathic, person.

You have a 10 minute speech to give at a high school, what is it about? About the importance of volunteering and giving back and helping others. We need to change our minds from the “me” role to how we can serve others. __________________________________________________________________________________________

Shari Graf:

Tell us about your family members (mother, father, brothers, sisters, significant other, children, grandchildren, furbabies). Mom Linda, Dad Rube, Brother Rob, Sisters Robyn & Mary, Husband Steve and Son Shawn.

Do you have any hobbies? Walking

What’s your philosophy in life? Be happy & smile often

Do you consider yourself an introvert or an extrovert? Introvert

What’s your favorite type of book and movie? Christian & personal development

Can you play a musical instrument? No

What word describes you best? Thoughtful

What is your greatest accomplishment? Having a childWhat are you passionate about? Helping others be the best version of themselves

What is your goal this year? Home projects

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How do you want to be remembered? Kind & loving

You have a 10 minute speech to give at a high school, what is it about? Volunteering__________________________________________________________________________________________

Betty Judzio:

Do you have any hobbies? The past several years I have been in graduate school. Finished 1 year ago so this is the first summer I’ve had “to myself”. I’ve been reading and spending time outside in the yard. I like to do many things, so not anyone hobbies.

What’s your philosophy in life? Take one day at a time and remember to breathe.

Do you consider yourself an introvert or an extrovert? I think I’m more of an extrovert.

What’s your favorite type of book and movie? I’ve been into reading mysteries lately. I don’t know authors but if the book doesn’t catch my interest in the first chapter I find another one. As far as movies I love foreign films of any type.

Can you play a musical instrument? If yes, which ones? I do not play an instrument but would love to learn piano.

What word describes you best? Serious. (I find that I am too serious about things and need to lighten up :)

What is your greatest accomplishment? I ran a marathon in 1995 (ages ago!) and got a Masters degree recently.

What are you passionate about? I am a teacher and find that I get excited about the kids when they are having their “aha” moments as well as when they are enjoying school.

What is your goal this year? To be a great 1st grade teacher and to enjoy my personal time outside of the classroom.

How do you want to be remembered? As a kind, loving, giving aunt, grandma, wife, and teacher.

You have a 10 minute speech to give at a high school, what is it about? Ten minutes can seem like a lifetime when you are in front of a crowd. It can also fly by and seem to be over in no time. I think I would talk about

the importance of education, and commitment to work hard to be able to enjoy all the things life has to offer. __________________________________________________________________________________________

Always concentrate on how far you have come, rather than how far you have left to go. The difference in how easy it seems will amaze you. - Heidi Johnson.

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