the mighty porcupine encouraging healthy living in the tri

A FREE monthly newsletter of the Tri-Lakes Silver Alliance Program

February 2021

www.TriLakesSeniors.org 1

FREE Sponsored By: Serving the Senior Citizens of the Tri-Lakes Area

Encouraging Healthy Living in the Tri-Lakes Area

The Colorado Springs Health Foundation, founded in 2012, provides grants to organizations that target health

care needs and encourage healthy living. Tri-Lakes Silver Alliance was the recipient of a very generous grant totaling $19,500 for general operating expenses.It is the vision of the CSHF

to make El Paso and Teller Counties the healthiest in Colorado.Its values are: Integrity: Conduct all aspects of our work with accountability and transparency Stewardship: Optimize public assets with the diligence with which it has been entrusted Collaboration: Support innovative and collaborative approaches to solutions addressing community needs by partnering with others Innovation: Embrace risk by courageously advancing new ways to achieve our goals Leadership: Serve as a leader and community health catalyst for change

We are extremely grateful for their support! This will help us maintain and create our exciting health and wellness programs, educational workshops, and many other activities at the Tri-Lakes Senior Center.

The Mighty PorcupineWhat they look like: The porcupine is a medium-sized rodent, that is related to mice, rats and beavers. An adult porcupine is about 50 cm long (20 inches), not counting the tail. They can weigh from 4.5 to 13 kg (10 to 28 pounds). Long black and brown guard hairs and quills cover its body. The sharp stiff quills are actually modified hairs.Where they live: Porcupines live throughout most of the western United States and parts of the Northeast. They are also found throughout forests in Canada.Found from sea level to treeline, in the forested areas of every county except San Juan and Island. In the unforested areas, they are found along riparian corridors with trees or large shrub growth, including lush sagebrush. It needs trees or shrubs large enough to provide bark and cambium for winter feeding. What they eat: Porcupines like munching on a variety of trees including fir, hemlock, and pine, as well as maple, beech, birch, oak, elm, cherry and willow. They also eat several kinds of woody shrubs. Nesting: When not in trees, porcupines prefer the protection of a den. The dens can be found in rock crevices, caves, hollow logs, or under houses and barns. Behavior: Porcupines are nocturnal, which means they are active primarily at night. Porcupines like to sit quietly in trees, so if you spot one, you're should be able to get a good look at the animal. When porcupines are on the ground, they shuffle and waddle along. The long sharp quills provide protection from predators. The fisher is the most formidable predator of the porcupine. Great horned owls, coyotes, bobcats, cougars, and wolves also prey on porcupines.

Did you know?4 The porcupine has thousands of quills on its back to

provide protection from predators. 4 Porcupines can NOT throw their quills. 4 Porcupines are nocturnal, which means they are

active primarily at night. 4 Porcupine vision is poor, but they have an excellent

sense of smell. 4 Baby porcupines are called "porcupettes".

2 www.TriLakesSeniors.org

Tri-Lakes Silver Alliance Senior BeatFebruary 2021

A Guide To Important Vitamins And Minerals For Seniors (Part 1)Seniors residing at our Bethesda Gardens Monument assisted living community enjoy nutritious and

delicious meals served restaurant-style in the dining room. A balanced diet is the foundation of a healthy lifestyle and provides active seniors the high-quality fuel they need to thrive.

Nutrient-rich meals are especially important for seniors because as people age, they can become deficient in certain vitamins and minerals. The National Institute on Aging suggests choosing an assortment within every food group throughout the week can help older adults get a larger variety of the different nutrients while making mealtimes more interesting and appealing.

The following are six of the most important vitamins, minerals and antioxidants for seniors and some of the best food and beverage choices for obtaining them.

This essential mineral is important for strong bones and teeth, and 99% of the calcium in your body is found in your teeth and bones. Adequate calcium intake can help reduce the risk of osteoporosis (bone loss), fractures and diabetes.

Participating in weight-bearing exercises, such as dancing, brisk walking and golf, is a good way to maintain strong bones as you age. Dietary sources high in calcium include:

Dairy products Tofu, or soybean curd Dark-green leafy vegetables such as kale, spinach, mustard greens and Swiss chard Canned sardines and salmon with bones Calcium-fortified orange juice

Vitamin D also plays a big role in keeping your bones strong and healthy because it helps your body absorb calcium from the food you eat. Vitamin D helps your muscles move, your nerves carry messages between the brain and other body parts, and your immune system fight off invading bacteria and viruses.

The body doesn't store large amounts of this important vitamin, so spending regular time outdoors getting a few minutes of direct sunlight exposure helps to fulfill your daily requirements of vitamin D. If you don't get outside often enough or live in a cold climate, ask your doctor to test the vitamin D levels in your blood to see if you might benefit from supplementation.

Emphasize vitamin D-rich foods and beverages such as: Fatty fish, such as tuna, mackerel and salmon Beef liver Egg yolks Cheese Fortified cereals and fortified milk products

19.247.4413 | BethesdaGardensMonument55 Beacon Lite Rd, Monument, CO 80132

www.BethesdaGardensMonument.com

Enriching Lives Through Service


Tri-Lakes Silver Alliance Senior Beat February 2021

Improve Medication Management at HomeBy Dena Mackey

We all want to feel safe at home, but one

place that may get overlooked when

assessing home safety, is the medicine

cabinet. Seniors tend to have more prescriptions and thus, a greater chance of

medication mismanagement in their daily

efforts to track and take multiple

medications safely.

Smart medication management can help

prevent missing a medication, or even an

accidental overdose. Here is a list of safety

measures to help protect yourself and your loved ones from common risks:

Make a complete list of your

medications and keep it up to date to share with caregivers, family members

and physicians.

Use a pill organizer or dispenser that is

the proper size, to manage your

medications throughout the week, and

remind you when to refill prescriptions

so that you don’t run out unexpectedly.

Always read and carefully follow

instructions on labels. This applies to

prescription as well as over-the-counter

medications.

Try to take medications at the same

time(s) every day. To reduce anxiety

and ensure that you don’t miss a dose,

set reminders on a cell phone, personal

device or an alarm clock.

Designate one pharmacy to fill all of

your prescriptions. This provides an

extra measure of safety for identifying

potential drug interactions due to the combination of medications prescribed.

Take all medications as recommended,

which may be with or without food or water, at specific times, and with the

proper dosage device.

Call your doctor immediately if you

have an adverse reaction to a new

medication.

Review your medications annually with

your physician to make sure you still

need to take them.

Putting the above practices into place,

along with regular discussions with your

doctor, can help alleviate concerns and

provide greater peace of mind when it

comes to safely managing medications for yourself or a loved one.

Dena Mackey is the executive director of Jackson Creek Senior Living, which offers independent living, assisted living, memory care and

respite stays for those 62+.

Visit JacksonCreekSenorLiving.com

www.TriLakesSeniors.org4

February 2021

Senior Citizens Center Located in the Lewis-Palmer High School modular building across from the YMCA, on Jackson Creek Parkway

Open Monday through Friday, 8 AM – 4 PM, Saturday 8:45 AM – 10 AM, Sunday 11:45 AM – 2:15 PM. No entry fee. Classes: .$49 for unlimited attendance; $60 for 10 class punch card; $7 for drop-in.

Tri-Lakes Silver Alliance Senior Beat

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

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9-10: Body Shop 10-11: Yoga 12-1: Tai Chi Fusion 1:30 Fusion Line Dancing 5-6: Gentle Yoga

2 9-10 Essentrics 10-11: Gentle Yoga 12-4: Pinochle 1-4: Hand & Foot

3

8-9 Mix It Up! 9-10 Mat Pilates 10-11 Mind Matters 11-12 Tai Chi Gong 1-2: Chair Yoga 1-4: Hand & Foot

4

9-10: Zumba Gold 10-11: Essentics 11-12: Tai Chi Gong 1:30: Better Bones 5:30-6:30: Zumba

5

9-10: Total Body Strength 10-11: Yoga 1-4: National Mah Jong

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8-9 Mix It Up! 9-10 Mat Pilates 10-11 Mind Matters 11-12 Tai Chi Gong 1-2: Chair Yoga 1-4: Hand & Foot

11

9-10: Zumba Gold 10-11: Essentics 11-12: Tai Chi Gong 1:30: Better Bones 5:30-6:30: Zumba

12

9-10: Total Body Strength 10-11: Yoga 11-12 Book Club 1-4: National Mah Jong

15 PRESIDENT’S DAY



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8-9 Mix It Up! 9-10 Mat Pilates 10-11 Mind Matters 11-12 Tai Chi Gong 1-2: Chair Yoga 1-2: BINGO (RSVP

required) 1-4: Hand & Foot

18

9-10: Zumba Gold 10-11: Essentrics 11-12: Tai Chi Gong 1:30: Better Bones 5:30-6:30: Zumba

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8-9 Mix It Up! 9-10 Mat Pilates 10-11 Mind Matters 11-12 Tai Chi Gong 11:30 Medicare 101 1-2: Chair Yoga 1-4: Hand & Foot

25

9-10: Zumba Gold 10-11: Essentrics 11-12: Tai Chi Gong 1:30: Better Bones 5:30-6:30: Zumba

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The Senior Center facility is made available to the community by the

generosity of Lewis Palmer School District 38

February 2021 Program Schedule Saturdays: 9-10 AM: Zumba Sundays Noon–1 PM: Pilates



Senior Center February Program Activities Book Club (2nd Friday 11 AM): We’ll be discussing Savannah Blues this month. Please contact Sue, 719-330-0241. Coffee and snacks will be provided.

Building Better Bones and Balance: This is a unique, Pilates-based workout that uses bone strengthening techniques while focusing on alignment and balance. This dynamic class is adaptable for people of all levels, and is also safe for those with osteoporosis.

Chair Yoga (Wednesday 1 PM): Combined seated/standing yoga poses. Improves circulation and range of motion. Promotes stress reduction and mental clarity. Suitable for all levels.

Gentle Yoga (Tuesday 10 AM): A gentle, slower-moving traditional yoga class focusing on strength and alignment. Suitable for all levels.

Grief Share (Last Tuesday 10 AM): Grief Share is a friendly, caring group of people who will walk alongside you through one of life’s most difficult experiences. You don’t have to go through the grieving process alone.

Essentrics (Tuesday 9 AM, Thursday 10am): Strengthen your core, lengthen your body, improve flexibility, balance, and mobility. Requires the ability to sit on the floor for at least 20 minutes.

New! Fusion Line Dancing (Monday 1:30 PM): Fun class appropriate for all dance and fitness levels. The class will explore different dance styles from Latin to Disco in a Line Dancing format. Get ready to move and shake it to a variety of fun music!

New! Medicare 101(February 24th, 11:30 AM) Learn the basics of Medicare and what each part has to offer. Lunch will be served. Please RSVP as class pace is limited. Call Sue, 719-330-0241 for more info,

New! Mind Matters (Wednesday 10 AM): Relax and reduce your stress! Enjoy gentle stretching, breathing techniques, energy exercises, mudras, meditation and visualization work. This is a 45 minute class.

New! Mix It Up! (Wednesday 8 AM): A fun combination of low impact aerobics, simple weight training, and stretching. Suitable for all levels.

Pilates (Wednesday 9 AM, Sunday Noon): Strengthen your core, improve flexibility, balance, mobility and create a stronger mind-body connection. Suitable for all levels.

Tai Chi Fusion (Monday Noon): Reduce stress and promote serenity through gentle, flowing movements and deep breathing. Often described as meditation in motion. Suitable for all levels.Tai Chi Gong (Wednesday 9 AM, Thursday 11 AM)

The Body Shop (Monday 9 AM): Great blocks of work and cardio conditioning. Burn some extra calories and start your week off with a bang! Suitable for all levels.

Total Body Strength (Friday 9 AM): Muscle conditioning class using a variety of equipment to build strength and endurance. Suitable for all levels.

Yoga (Monday & Friday 10 AM): Vinyasa flowing style combines a powerful, energetic form of yoga designed to move from one pose to the next while connecting your breathing to your movements. Suitable for all levels.

Zumba (Thursday 5:30 PM; Saturday 9 AM): Combines motivating, high-energy Latin based music with unique dance movements and combinations. Suitable for all levels.

Zumba Gold (Thursday 9:00 AM): Combines motivating, high-energy Latin based music with unique dance movements and combinations. Suitable for all levels.

6 www.TriLakesSeniors.org

Tri-Lakes Silver Alliance Senior BeatFebruary 2021

Mountain Community Mennonite Church 643 Hwy 105, Palmer Lake

February Lunch Menu

Mon, Feb 1: Broccoli stuffed chicken breast, Green beans, Sweet potatoes, Pineapple tidbits, High fiber cookie

Wed, Feb 3: Stuffed bell pepper, Baked potato, Cauliflower, Carrot raisin salad, Spiced peaches

Mon, Feb 8: Sweet & sour pork, Jasmine rice, Asian vegetables, Applesauce, High fiber cookie

Wed, Feb 10: BBQ beef sandwich, Seasoned pinto beans, Coleslaw, Tropical fruit

Mon, Feb 15: Chicken carbonara, Broccoli, Green beans salad, Spiced peaches, Oatmeal raisin cookie

Wed, Feb 17: Yankee pot roast with gravy, Baked potato medley, Maple glazed carrots, Apple

Mon, Feb 22: Lemon pepper chicken, Wild & brown rice, Peas, Beet & onion salad, Orange

Wed, Feb 24: Stuffed pasta shells with meat sauce, Green Beans, Carrot raisin salad, Garlic bread stick, Pear

Milk is served with every meal.

Please make a reservation by calling 719-884-2300 or go to www.silverkey.org/connections-cafe-reservations

Connections Café meals are partially funded by the Pikes Peak Area Agency on Aging.



“Try Your Luck!” Bunco will resume in MARCH, 2021.

Date and time to be announced. Must have a desire to have fun!

Lots of luck and no skill is required.

February 2021c/o Tri-Lakes Silver AllianceP.O. Box 2931Monument, CO 80132

PRESORTED STANDARD

U.S. POSTAGE PAID

MONUMENT, CO 80132

PERMIT NO. 57

RETURN SERVICE REQUESTED

Senior Beat is a free monthly newsletter provided by the Tri-Lakes Silver Alliance. To subscribe call 464-6873 or send your name and mailing address by email to [email protected].

Monthly Book Club Come join us for our February club meeting on

February12th at 11am. The reading selection is “Savannah Blues” written by Mary Kay Andrews.

Landing a catch like Talmadge Evans III got Eloise “Weezie” Foley a jewel of a town house in Savannahs historic district. Divorcing Tal got her exited to the backyard carriage house, where she has launched a spite-fest with Tal’s new fiancée, the elegant Caroline DeSantos. An antiques picker, Weezie combs Savannah’s steamy back alleys and garage sales for treasures when she’s not dealing with her loopy relatives or her hunky ex-boyfriend. But an unauthorized sneak preview at a sale lands Weezie smack in the middle of magnolia-scented murder, mayhem . . . and more. Dirty deals simmer all around her — just as her relationship with the hottest chef in town heats up and she finds out how delicious love can be the second time around.

Meet new people, read great books and enjoy some quality time at the senior center. For more information, contact Sue Walker, 719-330-0241

Support Silver Alliance through our

Thrift StoreThe Silver Alliance Thrift Store is open for business

with their normal operating hours! Stop in and peruse

our great selection of gently used items. We have

kitchen items, knick knacks, books, and much more. We

are a non-profit 501(c)3. All revenue generated at the

store supports our Silver Alliance Senior Center.

Currently, we are trying to keep our senior volunteers

safe so we are asking that you please wear proper PPE

while shopping.

Store hours are Monday through Saturday, 10am-

4pm. Thank you for supporting our senior center!.

755 Highway 105, Suite N Palmer Lake

the mighty porcupine encouraging healthy living in the tri

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