margaret gray center news · nutrition (per serving) 276 cal, 16g pro, 35 g carb, 5 g fiber, 8.7 g...
TRANSCRIPT
February is Heart Month, a good time to take some simple steps to take care of
your ticker.
The National Institute on Aging has this information to get you started:
Try to be more physically active. Talk with your doctor about the type of
activities that would be best for you. If possible, get 150 minutes of physical
activity each week. Every day is best. It doesn't have to be done all at once—10-
minute periods will do.
Start by doing activities you enjoy—brisk walking, dancing, bowling, bicycling,
or gardening, for example.
If you smoke, quit. Smoking is the leading cause of preventable death.
Quitting, even in later life, can lower your risk of heart disease, stroke, and
cancer over time.
Follow a heart-healthy diet. Choose foods that are low in trans and saturated
fats, added sugars, and salt. Eat plenty of fruits, vegetables, and foods high in
fiber, like those made from whole grains.
Keep a healthy weight. Balancing the calories you eat and drink with the
calories burned by being physically active helps to maintain a healthy weight.
Keep your diabetes, high blood pressure, and/or high cholesterol under control.
Follow your doctor's advice to manage these conditions, and take medications as
directed.
Get your doctor to check your cholesterol and make sure you follow directions.
Don't drink a lot of alcohol. Men should not have more than two drinks a day
and women only one.
Manage stress. Learn how to manage stress, relax, and cope with problems.
Care Connection offers a course to help you learn to live healthy with chronic
conditions. Call Shery at 1-800-748-7826 to find out more.
And, don’t forget, Friday, February 1, is Wear Red Day, sponsored by the
American Heart Association.
So rock your red to show that you care about heart health!
Heart Health Month!
Margaret Gray Center News February 2019
Page 2 February 2019
Our birthday celebrations are the 3rd Thursday of every
month.
The following folks will celebrate birthdays this month. We’d
love to see you at our birthday celebration on Thursday,
February 21.
Tom Beard Feb. 29th
Peggy Beretta Feb. 23rd
Barbara Dolis Feb. 25th
Beverly Dunwoodie Feb. 6th
Frank Ferris Feb. 2nd
Anita Glisson Feb. 24th
Gale Green Feb. 13th
Bob Heggestad Feb. 20th
Charlene Hiatt Feb. 2nd
Judy Kumm Feb. 14th
Mark Lichte Feb. 2nd
Shirley Rodekohr Feb. 16th
Wanda Shroyer Feb. 15th
Carolynn Smith Feb. 7th
Karen Winemiller Feb. 17th
Birthdays of the Month!
Brain Teasers!
This is called a lateral thinking puzzle. These types of puzzles have
been around for many years in one form or another and they are a great
way to encourage discussion, thinking and creativity. Good luck! The
answer is at the bottom.
The Signal
John stood in an enclosed room watched by three men. The room had no windows or
openings, but solid walls, floor, ceiling, and door. There was no telephone or electrical
device of any kind. The three men (who all had good eyesight and hearing) watched
John carefully in silence. They observed no change in condition, sound or movement.
Yet while they were watching, John signaled to his partner, James, in a nearby room
and passed a message to him. How?
Answer: John stood with a dog whistle in in his mouth. He gave three low whistles
to his pet dog, James, to signal him to come and sit. The frequency of a dog whistle
is too high for the human ear to hear but is audible to a dog.
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Learn something new every month!
And on Friday,
February 15 the Knights
of Columbus will be frying
fish HERE at the senior
center! All proceeds
benefit the center. They’ll
be serving from 4:30—
6:30; cost is $10 for adults
and $4 for kids 6 and
under. Meal includes catfish, baked potato,
coleslaw and dessert. They always do a
terrific job on this … we look forward to
seeing you!
Did you know that February is National Hot Breakfast Month? It is! You
hear all the time how important breakfast is and that you should never skip
this meal—well that’s especially true if you’re worried about your heart
health. So here’s a heart healthy recipe from www.Prevention.com—try it for
a delicious hot breakfast that’s something a little beyond the usual. Enjoy!
Avocados are positively packed with heart-healthy (and belly-flattening)
monounsaturated fats. And when it comes to your cholesterol, those fats are doubly
effective: In a Canadian Medical Association Journal study, participants who ate an
avocado-rich diet decreased their bad LDL cholesterol by 22% while upping their good
HDL cholesterol by 11%.
Tex-Mex Breakfast Sandwich SERVINGS: 1
2 lg egg whites
2 Tbsp reduced-fat shredded sharp cheddar cheese
1 multigrain english muffin, toasted
2 slices avocado, about ½ ounce
4 tsp jarred chunky salsa
1. COAT a small nonstick skillet with cooking spray and heat over medium-high heat.
2. STIR in the egg whites and cheese and cook 2 minutes per side.
3. PLACE the eggs on the bottom half of the English muffin.
4. TOP with the avocado slices and salsa, then replace the top of the muffin.
NUTRITION (per serving) 276 cal, 16g pro, 35 g carb, 5 g fiber, 8.7 g fat, 2.7 g sat fat, 557 mg sodium
Center Tidbits We have so much going on this month so be
sure to mark your calendars!
On Wednesday, February 6 we have the
HCC coming in to do glucose and blood
pressure checks.
On Friday, February 8 Lacey from the Ray
County Hospital will be here to give us some
health tips.
Then on Valentine’s Day, Thursday,
February 14 Riverbend will talk to us about
Heart Health Tips.
811 C South Business 13
Highway Lexington, MO 64067
Phone: 660-259-2025 Fax: 660-259-2453
Email: “[email protected]”
Our mission is to provide resources and services that empower people to
create healthy aging experiences. We strive to provide an atmosphere that
is safe, comfortable, friendly, and well—equipped to meet the needs of the
senior citizens in our area.
THE MARGARET
GRAY CENTER Margaret Gray Center
We are on the web! Find us at
www.goaging.org
“Like” us on Facebook!
Coordinator’s Corner
Special
Dates
Fridays
1pm-4pm Bridge 2nd and 4th
Thursday—Pitch
Biscuits & Gravy is
back! Join us on
Thursday mornings!
February 6—HCC Blood
Pressure Checks February 8—Ray Co.
Hospital February 13—4Life
Board Meeting February 14—Heart
Health Tips February 19—CSB
Meeting February 21—Birthday
Daya
See the Activities Calendar
for more details and
normally scheduled events.
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Here’s a pretty picture of Lexington’s Main
Street. Although I hope this kind of weather is
gone, it was pretty to look at.
February is starting out cold but spring is on its
way. I can’t wait to get out to the flowers and
garden. Mowing I could do without, but there’s
nothing like looking at a yard freshly mowed
and knowing you made it look so good.
We have a lot going on this month such as on the 15th of February
the Knights of Columbus are hosting a Fish Fry here at the center
from 4:30 to 6:30. Come on out and enjoy some great food and good
fellowship.
We will have blood pressure checks on the 6th and 21st along with
glucose checks done by Health Care Collaborative on Wednesday the
6th.
We will have a Trivia game night towards the end of February or
beginning of March. These are a lot of fun and we plan on doing
these on a regular basis. Some folks play Mexican Train, instead of
trivia, which must be fun since the players laugh a lot!
A friend told me about a trip they took to Walmart in Warrensburg
the other day. My friend and her husband were walking out of the
store and spotted a senior couple trying to avoid falling on the ice
while pushing a cart of groceries. The man was holding on to the
cart and steadying his wife as they made their way to their car. She
noticed numerous people walking right by them and not offering any
assistance. One person bumped into the cart as they tried to make
their way past them. It was heartbreaking for my friends to see, so
they immediately offered assistance, helped them with their
groceries, got the couple into their car and took their empty cart. The
main point here is that it took less than 10 minutes to do such a kind
and helpful thing. I’m very proud to say this was told to me by our
head cook Pam—it was her and husband. It takes a whole village.
Take Care,
Candy
February 2019 Stay fit…for lie
Fun, Good Food, Regular Activity & Learning How you live can change how you age!
FITNESS CLASSES… around the County
Silver Sneakers : HIGGINSVILLE 10 am Mon & Thurs. ODESSA 10:15am Tues & Fri Tai Chi:
Concordia 10 am Wed & Fri.
Stay Strong : HIGGINSVILLE 11 am M –W - F Peppi : LEXINGTON 9 am Mon & Fri
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We’re going to change up the type of content in this section this month and
instead of focusing on fitness for your mind and body we’re going to take a
look at some “fitness” tips for keeping you and your home comfortable
during cold weather!
Winter is setting in for sure, but you can stay warm and cozy in your home
and also stay safe when you bundle up for the outdoors.
The National Institute on Aging has these reminders for you:
Set your heat to at least 68 to 70 degrees and leave it there. If you
have a programed your thermostat to lower the heat at night, don’t
do that during very cold weather.
Close off rooms you are not using.
Close the vents and shut the doors in these rooms, and keep the
basement door closed.
Place a rolled towel in front of all doors to keep out drafts.
Make sure your house isn’t losing heat through windows.
Keep your blinds and curtains closed.
If you have gaps around the windows, use weather stripping
or caulk to keep the cold air out.
Dress warmly on cold days even if you are staying home.
Throw a blanket over your legs.
Wear socks and slippers.
When you go to sleep, wear long underwear under your pajamas, and
use extra covers and wear a night cap or hat.
Make sure you eat enough food to keep up your weight. If you don't
eat well, you might have less fat under your skin. Body fat helps you
to stay warm. Drink alcohol moderately, if at all.
Ask family or friends to check on you during cold weather. If a power
outage leaves you without heat, try to stay with a relative or friend.
Remember, the senior center is a designated warming center so even
if we’re not serving food you can come in and get warm.
Dress for the weather if you have to go out on chilly, cold, or damp
days.
Wear loose layers of clothing. The air between the layers helps to
keep you warm.
Wear a hat and scarf. You lose a lot of body heat when your head and
neck are uncovered.
Wear gloves and warm socks if you go out. Frostbite can occur very
quickly on exposed skin when the temps and wind chills are low.
Wear a waterproof coat or jacket if it’s snowy.
Change your clothes right away if they get damp or wet.
We may be able to put you in touch with agencies that can help you make
your home warmer in winter or get assistance with utility bills for low
income individuals. Call 1-800-748-7826 for more information.
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Happy Valentine’s Day and Heart Health Month!
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