small changes = big wins - valley senior services · 2018-10-10 · silver quill southeast senior...

Silver Quill Southeast Senior Services

MARCH 2017

VOLUME 1 N O . 161

Small Changes = Big Wins Janet 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 instead 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!

Continued on pg 4

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

Debbie Voeller

RESOURCE SPECIALISTS

Amy Schmaltz

Shelley Tollefson

KITCHEN STAFF

Diane Hamman-Fairmount

Lucille Kadoun- Hankinson

Dorothy Kressin-Wyndmere

Kathy Lyon-Wahpeton

Lori Peplinski -Lidgerwood

Viola Score– Wahpeton

Carol Tschakert-Abercrombie

TRANSPORTATION

Christine Bischoff

Deanna Nelson

Keith Peschel

*********************

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

(701) 642-3033

Southeast Senior Services Board of Directors

Don Krassin Corrine Romereim Pinky Rubish

Harriet Fleenor Kay Christenson 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

March 7 & 21 and April 4 & 18

or by appointment

at the Richland county Health

Department.

Done by: Richland County Health Department

For an appointment call: 642-7735

Cost: $20.00

* Footcare is provided to clients who are

not able to trim their own toenails due

to physical limitations.

* Footcare does not include any treatment for

ingrown nails, calluses, and/or infection.

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 MARCH 2017

The top three ways to avoid fraud

Here are three things that can help you avoid scammers who try to call you:

1. Hang up on robocalls. If you pick up the phone and hear a recorded sales pitch, hang up and

report it to the FTC. These calls are illegal. And plentiful. Don’t press 1, 2 or any number to get

off a list or speak to a person. That just means you’ll get even more calls.

2. Don’t trust your caller ID. Scammers can make caller ID look like anyone is calling: the IRS, a

business or government office…even your own phone number. If they tell you to pay money for any

reason, or ask for your financial account numbers, hang up. If you think the caller might be

legitimate, call back to a number you know is genuine – not the number the caller gave you.

3. Talk to someone. Before you give up money or information, talk to someone you trust. Scammers

want you to make decisions in a hurry. Slow down, check out the story, search online – or just tell a

friend. We find that people who talk to someone – anyone – are much less likely to fall for a scam.

For more tips to help protect yourself and loved ones from fraud, contact your local regional volunteer

coordinator or call the ND SMP office for more information for Things You Can Do to Avoid Fraud to share

in your community. And if you spot something that looks like a scam, report it to the FTC at 202-326-2222.

***Alert*** For individuals that assist Medicare or Medicaid beneficiaries with paying medical or healthcare provider

bills, please remember to review and compare the beneficiaries MSN or EOB to their bill. It has come to

our attention that there may be some offices that bill the patient for $$ amounts that are not the patient

responsibility.

The information provided is intended to be a general summary only. Source of information: Federal Trade Commission. Scam Alerts August 26, 2016.Jennifer Leach Assistant Director, Division of Consumer and Business Education

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

Funded in part by the U.S. Administration on Aging/Administration for Community Living

http://www.ftc.gov/complaint

https://bulkorder.ftc.gov/publications/search?keyword=10%20things

http://www.ftc.gov/complaint

http://www.ndcpd.org/smp

4

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

Continued from pg 1

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

North Dakota School for the Deaf

Resource Center for Deaf and Hard of Hearing

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 [email protected]

Calories Saturated Fat Sodium

No: muffin w/fruit-flavored yogurt 681 8 481

Yes: plain yogurt w/nuts, berries and granola 356 3 230

No: peanut butter and jelly w/chips 557 4 543

Yes: peanut butter and banana w/baby carrots 313 2 379

No: chili in bread bowl 1302 14 3461

Yes: bowl of chili w/whole wheat dinner roll 526 6 1876

5

Rent Refunds and Property Tax

Credits Available

If you are 65 years old, or totally and permanently disabled, you may be eligible for a rent refund or property tax credit.

Rent Refunds

You may be eligible to receive a rent refund if 20% of your annual rent exceeds 4% of your annual income. Your income cannot exceed $42,000 for the year 2016. A refund cannot exceed $400. For a husband and wife living together, only one can apply for the refund. Only the spouse applying for the refund needs to be 65 years of age.

Property Tax Credit

The property tax credit will reduce the homeowner’s taxable value according to your income. In order to qualify for a property tax credit, your income must not exceed $42,000 and your assets may not exceed $500,000, including the market value of your homestead and the value of any assets gifted or otherwise divested within the last three years. If you believe you are eligible for a property tax credit, you can file an application with your local assessor by February 1 in the year your property is assessed and for which you request a property tax credit. When considering income for both rent refunds and property tax credits, all sources must be considered including, but not limited to, Social Security benefits, pensions, salaries, unemployment benefits, dividends, interest, profits, etc. Life insurance proceeds paid to a surviving spouse or dependent are not included in this act. Medical expenses are deductible from income if not compensated by insurance or other forms of compensation.

The applications will be available towards the end of January and must be filed with the State Tax

Commissioner by May 31st, 2017.

For more information, of if you are interested in applying, please call our office at 701-642-3033

or the State Tax Commissioner at 1-877-328-7088

option 6.

Tax Time! Please Note Location Change

Starting February 8th, 2017 AARP will have

Tax Aide Counselors at the Wahpeton

Community Center to assist you with free tax

help and e-filing. This is available for

taxpayers with middle and low income, with

special attention to those age 60 or older.

To make an appointment please call

642-2811.

Please bring the following info with you to

your tax appointment:

Picture ID

Copy of last years return

W-2 forms

Unemployment statements

SSA-1099 forms

All 1099 forms: 1099-misc, 1099-R, 1099-INT, 1099-DIV, 1099-B

All forms indicating federal income tax paid

Dependent care provider info

Receipts or cancelled checks if itemizing deductions

Social Security cards or other official documentation for yourself and all

dependents.

Health insurance coverage information for taxpayer, spouse and all dependents

Sponsored by the AARP Foundation/Tax-Aide.

6

Giving Hearts Day

Was A BIG Success

Because of YOU!

Southeast Senior Services would like to say a HUGE THANK YOU to everyone who contributed to our agency for Giving Hearts Day 2017. Because of your

generosity we were able to raise $7,355.00 for the meal program here in Richland County!

LaVonne Althoff Brad Bakken Margaret Barina Judith Bauman Shirley Berg Esther Bernard Loren & Carole Berwald Mary Ann Birnbaum Millie Ziegelman Ray & Marilyn Birnbaum Gertie Bollinger Mike & Joyce Brophy Linus Chizek Kay Christenson Fran Were Linda & Bruce Christenson Ken & Darlene Clark June Edwards Darci Eggen Farmers Union Insurance Debbie Voeller Connie & Kevin Foster John Gaukler Leon Gebro Julene Griffen Joyce Haskel Ella Watson Ralph & Carol Heitkamp Marilyn Hendickson Marsha Hendrickson Theresa Klosterman Dorothy & Robert Kressin Kim Hermes Mark & Cheryl Lee Sandra Mahler Darlene Manock Donna Marohl Linda McDougall Marcella Miesen Tara Meyer Liz Mumm Tom Nolden Gary & Judy Norby Norma Nosek Bernice Oliver Doc Olsen Doris Palmer Keith Peschel Dorothy Piechowski Pioneer Seed Clarrene Prochnow Lamoyne Prochnow Ken Quam Howard Reinke Muriel Revier Muriel Richardson Corrine Romereim Muriel Sanders Lance Shambaugh Barbara Schuler David & Vi Score Ed & Pat Scott Barbara Smith Becky Snyder Deanna Springe Kim & Duane Strand Beth Tiegs Glen & Shelley Tollefson Bob Veland Marlys Wefel Withuski & Sabbe Dentistry

Numerous Anonymous Donors from Abercrombie, Fairmount, Hankinson, Lidgerwood, Wahpeton and Wyndmere

7

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8

RICHLAND COUNTY SENIOR CENTERS MONTHLY ACTIVITIES

ABERCROMBIE

Club meetings are held the 1st Wednesday of every month at 1pm. Membership dues are $2.

Coffee & Toast are served every Monday, Tuesday, and Wednesday morning from 8am-10am. Pot of Coffee is $1, two slices of toast is $1.

Monday: Social Hour at 1:00 pm

Tuesday: Social Hour at 1:00 pm

Wednesday: Social Hour and Hand & Foot at 1:00 pm

FAIRMOUNT

Club meetings are held the 1st Friday of every month at 1pm.

Membership dues are $5.

Wednesday: Crafts at 1:00 p.m.

Sunday: Bingo is held every other Sunday from 1:00pm –3 pm

HANKINSON

Club Meetings are held the 1st Tuesday of every month at 1pm.


Monday: Coffee & Cards at 12:30 pm

Wednesday: Coffee & Cards at 12:30 pm

Friday: Coffee & Cards at 12:30 pm

Sunday: Bingo at 2 pm

WYNDMERE

Club meetings are held the 2nd Monday of every other month at 12:15pm.


Monday: Bone Builders from 9:45am –11:45pm Pinochle at 1:30pm

Thursday: Bone Builders from 9:45am –11:45pm Whist at 1:30pm

Friday: Bingo at 2:00pm every other week from September-May

WAHPETON

Club meetings held the 2nd Wednesday of every third month at 12:00 p.m. Membership Dues are $5.

Every Tuesday & Thursday from 9am-10am Bone Builders classes are held at the Wahpeton Community Center.

Monday: Bridge at 12:30pm

Tuesday: Bingo at 12:30pm

Wednesday: Hand & foot at 12:15p.m. and Pinochle at 12:30pm

Friday: Whist at 12:30pm

LIDGERWOOD

Club meetings are held the last Thursday of every month at 10am. Membership dues are $10.

A Birthday Party is held on the last Thursday of every month.

Monday: Hand & Foot at 1:00 pm Exercise Equipment

Tuesday: Hand & Foot at 1:00 pm Exercise Equipment

Thursday: Hand & Foot at 1:00 pm Exercise Equipment

Coffee & dessert following activities at Lidgerwood, Wahpeton and Wyndmere

9

ABERCROMB I E

FAIRMOUNT

HANKINSON

Richland County Meal Sites Monthly Menu. All Meals Include a Beverage & Bread.

1 Lemon Pepper Tilapia

Au Gratin Potato

Scandinavian Vegetables

6 Tator Tot Hotdish

Brussel Sprouts

Pineapple

7 Baked Cod/Alfredo Sauce

Parslied Potato

Mixed Vegetables

8 Herb Chicken/Gravy

Mashed Potato

Green Beans

13 Country Meatballs

Mashed Potato/Gravy

Winter Blend Vegetables

14 Hamburger on a Bun

Baked Beans

Potato Salad

15 Pork Roast/Gravy

Baby Red Potato

Baby Carrots

20 Calico Beans Casserole

French Cut Green Beans

Tropical Fruit

21 Sweet & Sour Pork

Wild Rice Blend

Mandarin Stir Fry

22 Fish on a Bun

Hash Brown Bake

Three Bean Salad

27 Swiss Steak/Gravy

Mashed Potato

Carpi Vegetables

28 Pulled Pork on a bun

Baked Corn

Broccoli Raisin Sald

29 Cabbage Roll/Sauce

Mashed Potato

Cottage Cheese/Peaches


Baked Potato

Malibu Blend Vegetables

3 Salmon Patties

Baked Potato

Crinkle Cut Carrots

6 Tater Tot Hotdish

Mixed Vegetable

Apple Pie


Mashed Potato

Green Beans

10 Baked Cod

Boiled Potato

Cream Peas


Mashed Potato/Gravy


15 Pork Chops

Baby Red Potato

Baby Carrots

17 Tuna Fish Sandwich

Potato Salad

Baked Beans

20 Calico Beans Casserole

French Cut Green Beans

Tropical Fruit

22 Meatloaf

Baked Potato

Stewed Tomatoes

24 Fish on a Bun

Baked Bake

Three Bean Salad


Mashed Potato

Yams

29 Hot Ham & Cheese Sandwich

Baked Potato

Green Beans

31 Creamy Potato Soup

Egg Salad Sandwich

Cucumber & Onion Salad

1 Beef Stroganoff

Noodles

Corn


Au Gratin Potato

Scandinavian Vegetables

7 Tator Tot Hotdish

Mixed Vegetables

Apricots

8 Beef Tips/Gravy

Mashed Potato

Corn

10 Baked Cod/Alfredo Sauce

Parslied Potato

Mixed Vegetables

14 Chicken Parmesan/Marinara Sauce

Noodles

Broccoli Normandy

15 Pork Roast/Gravy

Baby Red Potato

Baby Carrots

17 Hamburger on a Bun

Baked Beans

Potato Wedges

21 Meatloaf

Baked Potato

Stewed Tomatoes

22 Roast Turkey/Gravy

Mashed Potato

Peas & Carrots

24 Fish on a Bun

Hash Brown Bake

Three Bean Salad


Seasoned Potato


29 Roast Beef/Gravy

Mashed Potato

Green Bean Casserole

31 Creamy Turkey

Noodles

Country Blend Vegetables

10

LIDGERWOOD

WYNDMERE

Abercrombie Serves M,T,W 553-8759

Fairmount Serves M,W,F 474-5723

Hankinson Serves T,W,F 242-7742

Lidgerwood Serves M,T,TH 538-4602

Wyndmere Serves M,W,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

growing demand for these services.

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!


Au Gratin Potato

Asparagus

6 Beef Tips/Gravy

Mashed Potato

Creamed Peas

7 Tater Tot Hotdish

Brussel Sprouts

Pineapple


Mashed Potato

Green Beans


Mashed Potato/Gravy


14 Chicken Parmesan/Marinara Sauce

Noodles

Broccoli Normandy

16 Pork Roast/Gravy

Baby Red Potato

Baby Carrots

20 Sweet & Sour Pork

Brown Rice

Mandarin Stir Fry

21 Meatloaf

Baked Potato

Stewed Tomatoes


Mashed Potato

Peas & Carrots

27 Creamy Turkey

Noodles

Country Blend Vegetables


Mashed Potato

Scalloped Corn

30 Roast Beef/Gravy

Mashed Potato


1 Beef Stroganoff

Noodles

Asparagus

2 Stuffed Peppers

Mashed Potato


6 Baked Cod

Baked Potato

Mixed Vegetables


Mashed Potato

Green Beans

9 Beef Tips /Gravy

Mashed Potato

Peas

13 Hamburger

Potato Salad

Baked Beans

15 Pork Chops/Gravy

Mashed Potato

Baby Carrots

16 Meatballs/Gravy

Mashed Potato

Oriental Blend Vegetables

20 Fish on a Bun

Hash Brown Bake

Three Bean Salad

22 Meatloaf

Mashed Potato

Stewed Tomatoes


Mashed Potato

Peas & Carrots

27 Pulled Pork on a Bun

Baked Corn

Broccoli Raisin Salad


Mashed Potato


30 Roast Beef/Gravy

Mashed Potato


11

Richland County Transit Schedules for

MARCH 2017 — MAY 2017

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 10:00

a.m. to 2:30 p.m. unless all riders are done earlier. It is best if you schedule any medical appointments between the hours of 10 a.m. and 1 p.m. if possible. The cost for these rides is $4.00 per person.

Fairmount/Hankinson/Lidgerwood Christine/Walcott/Colfax

Wyndmere/Mooreton Abercrombie

March 13 & 27 March 23

April 10 & 24 April 27

May 8 & 22 May 25

PICK UP TIMES FOR RICHLAND COUNTY TRANSIT

Farimount 8:40 Hankinson 9:00 Lidgerwood 9:15

Wyndmere 9:30 Mooreton 9:45 Christine 8:45

Walcott 9:00 Colfax 9:15 Abercrombie 9:30

* Please note….There have been route and pick up time changes.

Thank You For The Donations Given To Our Agency

Milton Bladow Lois Bock Loren Coalwell Dan Erbes Dale Hinsverk Estates Marjorie Lemke Bev McRoberts Tom Nolden Mary Olson Rose Youngquist

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!

12

Wahpeton Harmony Senior Citizens Club, Inc

520 3rd Avenue South

Wahpeton, ND 58075

“Return Service Requested”

Donations and bequests of all amounts are welcome and will help to perpetuate the Southeast Senior Services/Wahpeton Harmony Senior Citizens Center. Donations and gifts can be in cash, real estate, stocks, bonds, IRA, Keogh, 401(k), 403(b), or other qualified pension plans; or even signing over an insurance policy.

Donors may obtain significant estate and income tax savings by designating the Southeast Senior Services/Wahpeton Harmony Senior Citizens Center as a beneficiary. Please talk to your accountant or lawyer for more detail. The most useful types of gifts are unrestricted, although restricted donations for our building, programming, transportation and outreach are also very welcome.

Donations and bequests intended for the use of the Southeast Senior Services/Wahpeton Harmony Senior Citizens Center should be stipulated in ones will and the following language may be used for an unrestricted gift:

“I give ___________ dollars or ________ percent of the residue of my estate to the Southeast Senior Services/Wahpeton Harmony Senior Citizens Center, an IRS approved c haritable donation, for its general purposes.”

Please Contact Shelley Tollefson at the Wahpeton Harmony Senior Citizens Center for more information. You can reach her by calling 642-5746 or stop by the Center at 520 3rd Avenue South in Wahpeton.

NON-PROFIT ORG.

U.S. POSTAGE PAID WAHPETON, ND 58075

PERMIT NO. 10

small changes = big wins - valley senior services · 2018-10-10 · silver quill southeast senior...

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