Lifestyles 2012

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PLUS... Effective
parenting tips
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Exercises for people with arthritis | Five ways to fight insomnia
Suicide prevention, see the warning signs
Bone health for all ages | Help seniors fight fraud
September 30 Glencoe Advertiser and Sibley Shopper
LIFESTYLES - 2 - Sunday, September 30, 2012
By James Jonas, LICSW, LMFT
Director, The Jonas Center
Minimizing the risk of suicide in our
community is a major issue. Many of us
know a family member, friend or acquain-
tance who has committed suicide or has at-
The National Institute of Mental Health
(NIMH) reports that suicide is the 10th
leading cause of death in the United States
and the third leading cause of death for
young people ages 15 to 24. Approxi-
mately 1.1 out of 10,000 people commit
suicide, and there are approximately 11
suicide attempts per 10,000 people. Sui-
cide deaths among males ages 15-24 are
between five and six times more common
then females. Seniors ages 65 and older
are also more likely to commit suicide, 1.4
per 10,000 (NIMH, 2007).
What this means for our community of
5,500 is that almost every year we can ex-
pect someone to die by suicide and that 5
or 6 people will attempt suicide.
With this in mind, my hope is that we all
can become more aware of the warning
signs of suicide in our family, friends and
neighbors. According to NIMH, here are
the signs that we should be aware of re-
garding suicidal intent. If your loved one,
friend or community member exhibits any
one or more of these warning signs, then
you should “check it out”:
• Threatening to hurt or kill oneself or
talking about wanting to hurt or kill one-
• Looking for ways to kill oneself by
seeking access to firearms, available
pills, or other means.
• Talking or writing about death,
dying, or suicide when these actions are
out of the ordinary for the person.
• Feeling hopeless.
• Feeling rage or uncontrolled anger or
seeking revenge.
• Acting reckless or engaging in risky
activities - seemingly without thinking.
• Feeling trapped - like there’s no way
• Increasing alcohol or drug use.
• Withdrawing from friends, family,
and society.
• Feeling anxious, agitated, or unable
to sleep or sleeping all the time.
• Experiencing dramatic mood
• Seeing no reason for living or having
no sense of purpose in life.
“Checking it out” can be as simple as
telling the person you have noticed a
change in them and you are concerned
about them. Listen to them, and if they
begin to talk about any one or more of the
warning signs listed above, then you want
to be more direct and ask the person if they
have been thinking about ending their life.
Talk to them about why you are thinking
that. For example: “You’ve seemed really
(hopeless or angry or agitated) lately. Can
we talk?”
If you listen to the person and you con-
tinue to feel uneasy or uncomfortable with
what they are saying, then you need to take
the next step. If you are a child or teen,
talk to a trusted adult about your con-
cerns: your parents, an aunt or uncle, a
teacher, or any adult you trust. Contact
your minister or a mental health profes-
sional or call the National Suicide Pre-
vention Lifeline 1-800-273-TALK.
If you think someone is in immediate
danger of hurting themselves, do not
leave him or her alone. While with
them, get a hold of someone in their
immediate family such as their parent
or spouse or take them to the emer-
gency room, or call 911.
When someone we love or know
takes their own life, the grieving/heal-
ing process is complicated. It is not like
an elderly grandparent or parent dying.
With suicide, shock and disbelief;
anger at the person, God, or the people
who have hurt the person is usually felt
intensely. Feeling stigmatized can iso-
late you.
Survivors often ask, “Why?” The
best answer I have found on this comes
from the website:
“It appears that each person who dies by
suicide has reached a point where they can
no longer tolerate their pain and suffering.
Most don’t intend to leave behind a wake
of pain and destruction. They are simply
searching for a way out of an unbearable
What we can do as concerned friends or
community members is be there for the
survivor. This means that we listen, accept
them for who they are, support them, treat
them “normally.”
When I asked one survivor I know,
“What’s the worst thing people have
done?” he told me it is when they are not
genuine or straight forward with him. The
best thing people have done— “they are
honest and nice to me.”
Let’s hope our community never again
has to deal with a completed suicide. With
all of us looking out for each other and
being aware of the warning signs, we will
minimize these risks.
Suicide prevention, see the warning signs
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Sunday, September 30, 2012 - 3 - LIFESTYLES
By Robert Zajac, MD, Pediatrics,
Glencoe Regional Health Services
I recently gave two presentations about
parenting the misbehaving child. The fact
that more than 150 people attended sug-
gests it is a hot topic. Indeed, most par-
ents in my pediatrics practice report
feeling overwhelmed to some degree by
misbehavior in their children. They feel a
loss of control and authority. I get it!
Many of you know I have eight children
of my own, and I am far from the perfect
parent. I make exactly the same mis-
So I have been thinking about how I
can better apply the principles of disci-
plined, consistent parenting in my own
life. If you attended one of my presenta-
tions, you will remember them:
1) Children need some rules (not too
few, and not too many).
2) Children need to understand the rule
in an age appropriate manner. The words
used and expectations of the rule are crit-
ical, because the child needs to really
know the rule.
3) Once the child understands the rule,
parents need to enforce the rule 100 per-
cent of the time.
4) Never change your rule because of
the child’s behavior. This could also be
called “picking and choosing your bat-
tles” and it is one of the biggest par-
enting mistakes.
Children will explore their
world, test rules as they learn
about cause and effect, and at
almost every developmental
stage they will seek to
bring themselves pleas-
ure (rewards) when-
ever the option sits
in front of them.
When the reward is
a greater tempta-
tion than the
“punishment” of
parental displeas-
ure, the child will
choose the reward 99
times out of 100. It is normal for them to
do so, and we make the same decisions
as adults.
Every time I see one of my own chil-
dren misbehaving, I ask myself the same
question and come up with the same an-
swer: “Why does Thomas only drink
chocolate milk?  Because I allow him to
only drink chocolate milk.”  It is a choice
I have made that it is easier for me to
give chocolate milk. 
What a mistake it would be if I told
Thomas he needed to drink water, and
then he ended up with chocolate milk
anyway.  The truth is that almost always,
kids misbehave because we let them. Un-
fortunately, by the time we recognize the
pattern, children have had weeks,
months, or years to develop their misbe-
having habit, practicing and getting re-
ally good at it!
During my commute, I frequently lis-
ten to messages from a pastor I respect.
Occasionally his teachings include par-
enting discussions, and to this day one of
his phrases sits in my heart and guides
much of what I teach parents. He said
that when a child knows the rules and de-
fies them anyway, then the parent must
win that battle of wills, and win it deci-
sively! This means you cannot negotiate,
overlook or otherwise explain away your
child’s opposition because
you are tired or lazy or
When your
child de-
fies you,
you must
win that
battle decisively. Your child needs to
leave the encounter with a deeply rooted
feeling that he or she never, ever wants to
have a battle like that again. This is the
first step to teaching a child to respect
Picking and choosing battles means the
parents pick the rule and hope not to bat-
tle, but if the child chooses a battle, the
parent will win the battle every single
time.  This is the mindset of a consistent
and loving parent who can either prevent
the development of misbehaving chil-
dren, or begin the process of reversing
that course.
Everyone makes mistakes. I know I do.
But good parents make fewer mistakes
than the bad parents do, and good parents
are committed to doing the work re-
quired to reverse the parenting mistakes
they made before they knew better. 
You can be a good parent. The easiest
first step is to set just one rule that is
easy for your child to understand and
easy for you to enforce. Use this first
“new” rule as the gateway to reestablish-
ing parental authority.  By building on
your first success, and never “picking
and choosing your battles,” and winning
decisively, your misbehaving child can
be on the road to understanding their
place in the home.
Teaching children to respect authority
and make good choices in the home al-
lows them to develop the skills necessary
to be successful out of the home, today
and into their future adult lives.  What an
awesome gift to give our most beloved
Consistently enforcing sensible rules is
one of the keys to effective parenting
Dr. Robert Zajac, GRHS
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Part of the Minnesota Health Care Programs.
The Minnesota Family Planning Program is a health care program
that covers family planning services and related supplies.
For information call:
Glencoe Regional Health Services 320-864-7816
Hutchinson Medical Center 320-587-2020
McLeod County Public Health Department
(320) 864-3185 or 800-450-3185
Sibley County Public Health and Human Services
(507) 237-4000 or (866) 396-9963
LIFESTYLES - 4 - Sunday, September 30, 2012
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Bereavement Services
Providing compassionate home care and
hospice services wherever you are!
1114 Hennepin Ave. N.,
Glencoe • (320) 864-8007
Thrift Store Hours:
Tuesday-Friday 9-4:30 p.m.
1st & 3rd Saturdays 9-1:00 p.m.
• Amazing Bargains • Sales Events
• New Merchandise Daily
• Vintage Corner • Donations Welcome
All proceeds benefit the lives of
our homecare & hospice clients.
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Submitted by McLeod County
Public Health Department
Whooping cough is an infectious
bacterial disease that causes uncontrollable
coughing. The name comes from the noise
you make when you take a breath after you
cough. You may have choking spells or
may cough so hard that you vomit.
Anyone can get whooping cough, but it
is more common in infants and children.
It’s especially dangerous in infants. The
coughing spells can be so bad that it is hard
for infants to eat, drink or breathe.
The first symptoms of whooping cough
or pertussis are similar to a cold. After a
week or two, the cough worsens and begins
to occur in sudden, uncontrollable bursts.
Persons with pertussis may seem well be-
tween coughing spells. The coughing spells
become less frequent over time, but may
continue for several weeks or months until
the lungs heal.
Persons with whooping cough/pertussis
can spread it to others in the first 3 weeks
of coughing if not treated with antibiotics.
After a person with whooping cough/per-
tussis or a person that is suspected to have
whooping cough/pertussis has been treated
with antibiotics for 5 days, he or she can no
longer spread the disease. Although the
cough can last longer than 3 weeks, a per-
son is no longer contagious after the third
This highly contagious bacterial disease
can be prevented by vaccination. But the
Centers for Disease Control and Preven-
tion’s Sarah Meyer states “Rates of whoop-
ing cough, or pertussis, have continued to
increase since reaching historic lows in the
1970s. By mid-July 2012, nearly 18,000
cases have been reported in the U.S.”
Besides getting children vaccinated,
CDC recommends adolescents and adults –
especially pregnant women – get a booster
dose since they may no longer be immune.
This can protect themselves and the infants
they care for. The booster shot (Tdap) is
given in combination with tetanus and
diphtheria. Ask your healthcare provider
for more information.
Persons who have completed some or all
of the recommended vaccinations for
whooping/ pertussis may still get this dis-
ease, but will generally have a milder ill-
ness. Antibiotics are sometimes
recommended and prescribed to prevent
pertussis in close contacts of someone with
pertussis. Also, wash your hands often;
stay at home if you are ill; and when
coughing, cover your mouth with a tissue
or cough into your sleeve.
For more information you can call
McLeod County Public Health at 320-864-
3185 or through the Minnesota Department
of Health website at:
Source: Minnesota Department of Health
and Centers for Disease Control and Pre-
Whooping cough (Pertussis)
is making a comeback
Submitted by McLeod County
Public Health Department
At McLeod County Public Health we
want to be able to assist ambulatory
seniors to attain and maintain their opti-
mal health and independence through
regular toenail/foot care. If you have
arthritis, cardiovascular disease, COPD,
visual issues, inability to coordinate ac-
tivities, we may be
just what you are
looking for.
Our focus is toe-
nail care but if ad-
ditional health care
issues arise the
client would be re-
ferred to your
medical doctor or
other health care
provider. So de-
pending on what
they are, when a
person arrives, we
ask about some health history before
getting started.
McLeod County Public Health has a
service for anyone who is 55 years old
or if you are under 55 and have a condi-
tion that prevents you from being able
to cut your own toe nails.
The cost is $20.00. There are several
monthly clinics held in different loca-
tions around McLeod County. The clin-
ics are staffed by
RN/LPN. We ask
that you would
soak your feet for
20-30 min. prior to
coming to the ap-
Call McLeod
County Public
Health at 864-3185
for any additional
questions about the
Is it getting harder for you
to cut your own toenails?
Sunday, September 30, 2012 - 5 - LIFESTYLES
Arthritis can make physical activity
more difficult. In spite of that difficulty,
exercise is an important part of staying
healthy for men and women with arthritis.
Even moderate physical activity can
strengthen bones and muscles and increase
joint flexibility, making it easier for arthri-
tis sufferers to perform daily tasks.
According to the Arthritis Foundation,
men and women with arthritis should com-
mit to regular exercise that includes three
types of activities: flexibility exercises,
strengthening exercises and cardiovascular
exercises. Consult a physician before be-
ginning any exercise regimen, and discuss
any limitations your specific condition
might place on your physical abilities.
Such limitations might diminish as your
exercise regimen progresses, but it's im-
portant to exercise within those limitations
at the onset to avoid injuries. It's also im-
portant to consult your physician should
you experience a flare-up of arthritis be-
fore, during or after exercise. Such flare-
ups might require you to alter your routine,
and your physician can help with such al-
• Flexibility exercises: Perform flexibil-
ity exercises every day, as they will protect
your joints by reducing injury risk. Flexi-
bility exercises, which are often referred to
as range-of-motion exercises, help your
body warm up for more strenuous exer-
cise. Once you're comfortable doing at
least 15 continuous minutes of flexibility
exercises, you're likely ready to add
strengthening and cardiovascular exercises
to your routine. Many people with arthritis
find yoga is an especially effective flexi-
bility exercise, as it strengthens and re-
laxes stiff muscles and even aids in
weight-loss efforts. Just don't push your-
self too hard when starting out with yoga,
as the exercises are more difficult than
they might seem.
• Strengthening exercises: Strong mus-
cles reduce stress on the joints, something
that's especially helpful to arthritis suffer-
ers. Strengthening exercises, also known
as resistance exercises, build the body’s
muscles so they're more capable of absorb-
ing shock and more effective at preventing
injury to the joints. When performing
strengthening exercises, you will use
weight or resistance to make the muscles
work harder and grow stronger. Isometric
strengthening exercises tighten the mus-
cles without moving the joints, while iso-
tonic strengthening exercises strengthen
the muscles by moving the joints. The
Arthritis Foundation recommends per-
forming strengthening exercises every
other day and always in conjunction with
flexibility exercises, which can be per-
formed before and after strengthening ex-
• Cardiovascular exercises: Walking,
dancing, swimming and bicycling are ex-
amples of cardiovascular, or aerobic, exer-
cises, which many people find the most
enjoyable way to exercise. Cardiovascular
exercises make the heart, lungs, blood ves-
sels and muscles work more efficiently
while improving endurance and strength-
ening bones. Initially, cardiovascular exer-
cises might be difficult for arthritis
sufferers who have not exercised in a
while. However, you can gradually build
toward 30 minutes of cardiovascular exer-
cise three to four times per week, and you
will notice your endurance improves the
more you commit and stick to your rou-
tine. Include cardiovascular exercises as
part of your larger routine, performing
some type of aerobic exercise after
strengthening exercises.
More information on exercising for peo-
ple with arthritis can be found at – Metro Creative Serv-
Submitted by Glencoe Regional
Health Services
Deciding who will provide prenatal
care and deliver your baby is a big
deal. If you’re pondering this very
issue, here’s an overview of the med-
ical specialties that provide obstetrical
(OB) care at Glencoe Regional Health
An OB-GYN is a medical doctor
(MD) or a doctor of osteopathy (DO)
with extensive training in obstetrics
and gynecology, who handles all as-
pects of obstetrical care, including C-
sections. Some women see OB-GYNs
for their gynecological care and then
choose that physician to deliver their
babies, too. Women facing high-risk
pregnancies are usually referred to an
OB-GYN, who is more experienced in
handling high-risk cases and difficult
Family medicine doctors provide
comprehensive care throughout pa-
tients’ lifetimes. They also provide OB
care, following the same guidelines as
an obstetrician, and refer patients to
specialized providers when needed.
Some, but not all, family medicine
providers are also qualified to perform
C-sections. If the patient has a high-
risk pregnancy or develops complica-
tions, the family medicine doctor works
with an obstetrician to manage the
Nurse midwives are best known as
specialists in low-risk pregnancy, child-
birth and postpartum care, but are also
experts in family planning and birth
control, as well as well-woman care
and menopause. They are trained to use
non-invasive techniques to facilitate
labor and delivery, and do not interfere
with this natural process unless compli-
cations arise. They are trained to recog-
nize and deal with complications, how-
ever, and to collaborate, consult and
refer patients to other members of the
health care team as the situation man-
dates to provide the very best and most
appropriate care.
Physician assistants provide medical
services to patients of all ages as part
of a team that also includes a physician.
Some physician assistants are certified
to provide routine prenatal care and de-
liver babies under the supervision of a
physician. They may also assist physi-
cians during C-sections and work
closely with their supervising physician
if complications arise in their patients’
Glencoe Regional Health Services is
fortunate to have staff in all these spe-
cialties. For more information, please
visit their Web site
Baby on the way? We’ve got options for you!
Exercises for people with arthritis
Spa hours are by appointment.
Gift certificates can be purchased online.
• Facial We call it our “mini face lift.”
• Body Wrap for the Stomach
Firms, tones and tightens. Reduces
the appearance of cellulite.
• Foot & Scalp Massage Take care
of yourself! You deserve a break.
Indulge in relaxation.
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Owner, Tamra Rolf
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LIFESTYLES - 6 - Sunday, September 30, 2012
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Fri. 8 am - 5 pm
Sat. 9 am - 12 pm
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From weekday stress to
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Our family medicine
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you healthy in all phases
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Sunday, September 30, 2012 - 7 - LIFESTYLES
From restaurants to food packaging, it is
difficult to escape the gluten-free craze that
is sweeping the country. Whether as their
own dietary preference or for a specific
health reason, many people are eschewing
gluten products and leaving other people
wondering if they should, too.
Gluten is a type of protein that is found
in grain products, including wheat, barley
and rye, among other carbohydrates. Not all
cereals and grains contain gluten, so it's im-
portant to note that gluten and grain are not
synonymous. Gluten is not the grain itself,
but a component that gives certain grain
products their chewy, bending texture. It's
also what contributes to the rising process
of doughs brought on through the kneading
of the dough. Gluten is tough, which is why
doughs and bagels containing gluten have
a dense, thick composition. Products that
have gluten removed tend to be sticky and
goopy in consistency and without shape.
Individuals with a condition called celiac
disease cannot properly digest gluten. Ac-
cording to the National Digestive Diseases
Information Clearinghouse, celiac disease
is an immune disease in which people can-
not eat gluten because it will damage their
small intestine. The disease is hereditary
and, despite millions of confirmed cases,
many more people are unaware that they
even have celiac disease.
Many other people do not suffer from
celiac disease but do experience sensitivity
to gluten-containing products -- everything
from gastrointestinal discomfort to mi-
graines and fatigue. According to experts
from the Gluten Intolerance Group of North
America, much still remains unknown
about gluten sensitivity, but it is clear that
gluten sometimes triggers an immune re-
sponse like an enemy invader in some peo-
ple today. As a result, many find that
avoiding gluten helps mitigate symptoms.
Although there are people who have le-
gitimate reasons to avoid gluten, many are
jumping on the gluten-free bandwagon sim-
ply because they believe gluten could be
something evil lurking in their foods. A
paper published in the New England Jour-
nal of Medicine may be at the root of this
newfound fear of gluten. The paper advised
that several diseases may have a root cause
with gluten. Some of these diseases in-
clude: Irritable bowel syndrome, cancer,
rheumatoid arthritis, anxiety and depres-
sion, dementia, epilepsy, canker sores, ane-
The trouble with healthy people remov-
ing gluten from their diets is that it can
cause some deficiencies. The body actually
requires grains to receive the daily recom-
mended value of certain vitamins and nu-
trients. These include calcium, riboflavin,
folate, thiamin, iron, and fiber. Gluten,
being a protein, is also a viable protein
source for the body. Individuals who are
vegetarians often get protein through
legumes and grains. Adopting a gluten-free
diet in addition to being vegetarian removes
another protein source.
While there is no actual danger to eating
gluten-free, doctors advise ensuring you're
getting the adequate vitamins and nutrients
through other sources to compensate for the
lack of nutritional value from grains.
Those adopting a gluten-free diet should
be careful to read product ingredients to de-
termine if gluten is present. While key
words like wheat, oats, barley, and rye in-
dicate gluten, malt and hydrolyzed veg-
etable protein are also indicators that gluten
is in the food.
Although most traditional breads are off-
limits to those with gluten sensitivity, there
are many products being marketed main-
stream that are made with rice or potato
flour instead. Cereals made from corn and
rice are good alternatives to those made
with gluten-containing grains. Traditional
pastas are also off-limits. People can try
substituting rice noodles for wheat noodles
in recipes.
Gluten is not exclusive to foods, either.
Beer contains wheat, so it will also have
gluten. Choose wines or other liquors in-
stead. Also, some products, like lip balm,
also contain gluten. Therefore, it's best to
be aware of all gluten sources and not as-
sume it is only relegated to foods.
Although many people are adopting
gluten-free lifestyles, removing the protein
from your diet is only medically necessary
at this point if you suffer from celiac dis-
ease or gluten sensitivity. – Metro Creative
Is gluten-free the way to be?
Arlington Clinic
601 W Chandler St
Arlington MN
(507) 964-2271
Gaylord Clinic
660 3rd St
Gaylord MN
(507) 237-5523
Henderson Clinic
505 Main St
Henderson MN
(507) 248-3433
Winthrop Clinic
223 N Carver St
Winthrop MN
Sibley Medical Center and Clinics
601 West Chandler St., Arlington, MN 55307
• 24 Hr Emergency Services
• Family Practice
• Primary Hospital and Transition Care
• Surgery Inpatient/Outpatient
• Endoscopy
• Rehab Services
• Radiology
• Coumaden Clinics
• Specialty Clinics:
Urology, Cardiology, Orthopedics, Sleep Studies,
Pulmonary, Podiatry, OB/Gyn
Clinic Locations
Seniors are too often victimized by tele-
marketing fraud. Studies from the Ameri-
can Association of Retired Persons have
shown that many elderly fraud victims
simply don't suspect the person soliciting
money on the phone could be a criminal.
The FBI reports that there are as many
as 14,000 illegal telemarketing operations
going on at any given time. These illegal
operations generate as much as $40 billion
a year. Relatives of seniors are understand-
ably concerned, particularly if those sen-
iors live alone and no one is around to
monitor how many calls they're receiving
from telemarketers. Concerned relatives
can share the following information with
seniors to reduce their loved ones' risks of
being victimized by telemarketing fraud.
• Legitimate marketers are not in a rush
to sell products or secure donations. A le-
gitimate marketer or charity will not try to
pressure prospective buyers into making a
purchase over the phone or prospective
donors into making immediate contribu-
tions. Explain to seniors that a legitimate
marketer will accept a person's desire for
written information about the products or
charity and will gladly send such informa-
tion to a prospective buyer or donor's
• Payments are typically not picked up
by a courier service. Telemarketing fraud-
sters often employ couriers to pick up pay-
ments. This is not the action of a reputable
charity or business, and seniors should
never agree to buy a product or donate
money to any telemarketer who offers to
send a courier to their home to pick up
• Sweepstakes cannot legally require
payment to win a prize. It is not legal for
contests or sweepstakes to require "win-
ners" pay a fee before they can enter a
contest or claim a prize. Seniors should be
made aware that this is the law and that
any contest or sweepstakes demanding
payment is bogus.
• Be especially wary of companies offer-
ing to recover money paid to fraudulent
telemarketers in the past. Companies offer-
ing to recover past money lost to fraud are
often fraudulent themselves. These compa-
nies will offer their fraudulent services for
a fee.
• Money lost to a fraudulent telemar-
keter is likely lost forever. Men and
women concerned about elderly friends or
relatives being victimized by telemarket-
ing fraud should explain to their loved
ones that money lost in a telemarketing
scam is not likely to be recovered. This
should help highlight the importance of re-
ceiving official documentation from any
telemarketers before buying a product or
making a donation. If seniors are aware
their money isn't likely to be recovered
should it be going to a criminal, they are
much less likely to make hasty decisions
over the phone.
To learn more about fraud, visit the Na-
tional Consumer League's Fraud Center at – Metro Creative Services
Help seniors fight fraud
LIFESTYLES - 8 - Sunday, September 30, 2012
In affirmation of our continued
commitment to the local
community, present this ad and
receive an initial consultation,
exam, and x-rays (if necessary)
for only $20.00!
(up to a $481.00 value)
This ad must be presented on the day of the initial visit.
For Federal and State Healthcare Program recipients,
this offer will cover an initial consultation with the doctor.
Dr. Kurt Kramer, STM, DC
627 12th Street E
Glencoe, MN 55336
Check out our website for more information...
This offer expires October 12, 2012.
You’re his biggest fan, his agent and his dad.
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insurance from Auto-Owners Insurance.
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119 4
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507-237-4215 or 1-888-550-4175
106 3
Ave. NW, Arlington
Dr. John D. Gustafson, D.D.S
Dr. Jared J. Gustafson, D.D.S
Gustafson Family
– Comprehensive exams for all ages
• Check ups • Well Woman & Child • Employer • School
– Immunizations
– Chronic disease management
• Diabetes • Heart Disease • Asthma
– Preventative care and screening
including free SAGE visits for women 40+
– Lifestyle coaching • Nutrition & exercise
– Tobacco cessation counseling
Opening the Door to Quality & Affordable Care for ALL People!
• Cleanings • Exams • Extractions
• Restorative (fillings) • Crowns
• X-rays • Emergency Care • Gum Treatment
– Insurance (Private or Assistance Programs)
– Self-Pay (Uninsured or High Deductible)
• You may qualify for our income-based discount program
– Payment plans available
Call for schedule
Every Wednesday
ODHC is an independent, non-profit health organization based in Mankato, MN
By Tina Schauer
Glencoe-Silver Lake Schools
Panther Field House &
Community Education Director
The Panther Field House is a wonderful
facility located in Glencoe. In the past few
months, the field house has had some
major improvements made to the building.
The entire building was repainted, new
epoxy in the locker rooms, and a new hard-
wood floor was installed in gyms 1 and 2.
The Panther Field House has a lot of op-
portunities for families to stay active and
healthy, which include:
• Water aerobics classes
• Aerobics classes for all ability levels
• Racquetball
• Free weights
• Cardio equipment (treadmills,
ellipticals, stair steppers, and bikes)
• Open gym
• Lap swim and open swim
• Walking track
• Circuit equipment
Everyone is welcome to use the facility;
rates are available for daily use to annual
memberships. Most insurance fitness ben-
efits are welcome.
Starting on Oct. 10, we will be having
our annual Poker Walk for adults. Partici-
pants attempt to create the best poker hand
by earning cards through fitness. Each day
someone exercises s/he gets a new card.
This program is free to members, non-
members are welcome to participate for
In January 2012, the Panther Field
House and The McLeod County Chronicle
will be hosting the second annual Biggest
Loser contest
again. Last
year there were
124 people on
31 teams who
participated. If
interested in par-
ticipating, start
thinking of your
teams now.
Watch for more
For more in-
formation, stop
by the Field
House or call
Get fit at the Panther Field House
Submitted by McLeod County
Public Health Department
Bones play many roles in the body —
providing structure, protecting organs, an-
choring muscles and storing calcium.
While it is particularly important to take
steps to build strong and healthy bones
during childhood and adolescence, you
can take steps during adulthood to protect
bone health, too.
Osteoporosis is a condition that can
cause bones to become weak and more
likely to break. It is estimated that one in
two women and one in four men will
break a bone as a result of having osteo-
porosis. By the year 2025, the health costs
due to osteoporosis are expected to be
near $25 billion a year.
Why is bone health important?
Your bones are continuously changing
— new bone is made and old bone is bro-
ken down. When you are young, your
body makes new bone faster than it breaks
down old bone and your bone mass in-
creases. Most people reach their peak
bone mass around age 30. The higher your
peak bone mass, the more bone you have
“in the bank” and the less likely you are to
develop osteoporosis as you age.
However you cannot tell if your bones
are becoming weaker. Many people find
out about it after they have already broken
a bone.
It is important to do what you can to
maintain your bone health and also to
have a discussion with your healthcare
provider to determine your risk of devel-
oping osteoporosis.
What affects bone health?
A number of factors can affect bone
• How much calcium and vitamin D are
in your diet
• Physical activity level. People who are
physically inactive have a higher risk of
osteoporosis than do their more-active
• Tobacco use and excessive
alcohol consumption.
• Getting older.
• Race, frame size and family history.
• Hormone levels.
• History of Eating disorders.
Health conditions affect bone health.
Some of these conditions include low
testosterone or estrogen levels, chronic
lung conditions, kidney or gastrointestinal
disorders, and rheumatoid arthritis.
Use of certain medications.
Tips on how to improve your
bone health:
With proper nutrition, physical activity,
and regular check-ups and screenings,
Americans can have strong bones and live
longer, healthier lives. Here’s how:
Eat foods rich in calcium
and vitamin D
Calcium and vitamin D are important to
your bone health. Learn about foods that
are naturally high in calcium and vitamin
D. Eat a balanced diet with a variety of
fruits and vegetables, grains, and non-fat
or low-fat dairy products. Sunshine is also
a good source of vitamin D.
If you are not getting enough calcium
and vitamin D in your diet, supplements
can be helpful-check with your health care
provider first. Milk, yogurt, cheese,
canned salmon with bones, broccoli,
canned sardines and fortified foods such
as fruit juices, cereals, breads, and soy
products are excellent sources of calcium.
Be physically active every day.
Many types of physical activity con-
tribute to bone health and also improve
balance, coordination, and muscle
strength. At least 30 minutes a day of
weight bearing and strengthening physical
activity is recommended for adults, and 60
minutes a day is recommended for chil-
Maintain a healthy body weight
throughout your life.
Being underweight increases the risk of
bone loss and fractures. Avoid smoking
and limit alcohol intake.
Smoking and heavy alcohol use reduce
your bone mass and increase your risk for
broken bones.
Protect yourself from falls
Fractures are often caused by falls. Pro-
tect your bones, especially if you are over
the age of 60. Have your vision checked.
Make your home safer by removing items
you may trip over, being sure that you
have enough lighting, wearing shoes with
good support, and installing handrails.
Discuss in-
creased risks
with your
health care
Take time to dis-
cuss with your
health care
provider your risk
for bone loss. Find
out if any of your
current health con-
ditions or medica-
tions you are
taking could con-
tribute to bone loss
over time. Discuss
if calcium with vi-
tamin D supple-
ments would be
advised. Ask if
you should have a
bone mineral den-
sity test.
For more infor-
mation-check with
your health care
professional about
your risks and find
out if you need a
bone density test.
Find out more in-
formation at the
American Bone Health website at or
contact McLeod County Public Health at
Sources: Surgeon General, Mayo Clinic
staff, and The National Osteoporosis
Bone health for all ages: Tips to keep your bones healthy
Sunday, September 30, 2012 - 9 - LIFESTYLES
First Choice Pharmacy
Gaylord & Henderson’s
Full-Service Pharmacy
Friendly, Personal Service
FREE DELIVERY • 1-800-920-2933
~ Jill Reinhardt, registered pharmacist & owner ~
next to Lakeview Home
in PJ’s Scoops
Comfort & Independence Can Be Yours!
Mon. 9-8, Tues.-Fri. 9-5 & Sat. 9-4
Comfort and convenience are yours, whatever your
lifestyle may be! Enjoy one of Pride’s Lift Chairs
, many
of which feature multiple-position recline, removable
cushions, and attractive fabrics. Visit your Pride Provider
today to choose the Pride product that’s right for you or
someone you love!
Senior Discounts Available!
• Individual, Marriage & Family Therapy
• Child Therapy • Medication Management
Licensed Independent Clinical Social Worker
Licensed Marriage & Family Therapist
Licensed Marriage & Family Therapist
Licensed Marriage & Family Therapist
Licensed Marriage & Family Therapist
Licensed Professional Clinical Counselor
Licensed Independent Clinical Social Worker
Most Health Plans Accepted
925 12
St. E., Glencoe
Offices also in Litchfield & Cologne
320-864-6139 or 952-361-9700
LIFESTYLES - 10 - Sunday, September 30, 2012
Submitted by Glencoe Regional
Health Services
Do you toss and turn all night? Or fall
asleep, but then wake up before the
night is through? Or lie in bed and
worry about how little sleep you are get-
ting, and how it will affect you the next
The risk of chronic sleeplessness is
higher for women because hormonal
shifts during the menstrual cycle and
menopause can affect our sleep. Your
risk is also increased if you work a night
shift or changing shifts, if you’re under
a lot of stress (and sometimes we don’t
realize just how much stress we’re
under, until we try to sleep on it), or if
you’re getting older (and who among us
You don’t have to take insomnia lying
Everyone has a personal collection of
habits that determine the quality of sleep
— it’s called “sleep hygiene.” Your al-
cohol and caffeine consumption, diet
and exercise habits, sleeping environ-
ment, stress and anxiety can all affect
your ability to get the sleep you need to
feel and function well.
Here are five ways you can be
proactive about getting your Zs:
1. Keep your room on the cool side.
Keeping your room between 60 and 68
degrees will lower your body’s core
temperature, which in turn will make
you sleepy. To speed the cooling of your
body’s core, make sure your feet are
warm. As the blood vessels in your feet
dilate and radiate heat, your core tem-
perature will drop. If you tend to have
cold feet, wear socks to bed.
2. Turn down the lights. We’ve been
wreaking havoc with our biological
clocks since the invention of electricity,
but it’s even worse now that so many of
us keep TVs, computers and cell phones
in our bedrooms. Using these devices
too close to bedtime triggers your bio-
logical response to light and tricks your
brain into keeping you alert. So the only
screens that belong in your bedroom are
the ones on the windows! And while
we’re on the subject of windows, if you
don’t have room-darkening shades in
your bedroom, consider installing them.
If you wake in the middle of the night to
use the bathroom, flick on a nightlight
instead of the lamp or overhead light.
3. Adjust the volume. Falling and
staying asleep is easier if the environ-
ment is quiet. If the rattle of the bath-
room vent or sounds made by other
family members who go to bed later or
rise earlier is keeping you awake, try
earplugs or drown out the distracting
noises by running a small fan or a white
noise machine in your
4. Don’t force it. If you
can’t fall asleep within 30
minutes of going to bed,
get up and do something
that is not stimulating, like
reading. Forcing yourself
to lie there will only frus-
trate you and push you
even farther from your
goal of falling asleep.
5. Talk with your doc-
tor. It could be a medical
condition or medication
side effect that is causing
the disruption to your
sleep. And, according to
the National Institutes of
Health, there are more than
70 different kinds of sleep
disorders. Your doctor can
help you get to the bottom
of what’s keeping you up.
You can learn even more
about good sleep habits by
reviewing our sleep hy-
giene tip sheet. Or attend
our Health Talk, In Search
of a Good Night’s Sleep. For more infor-
mation visit our website www.grhs
Five ways to fight insomnia
Name Brands
• Flexsteel • La-Z-Boy •
Smith Brothers • Ashley
• Cochrane • Vaughn
Bassett • Shaw Flooring
• Quick Step • Columbia
• Armstrong •
or 507-665-3789
Mon.-Fri. 8-5:30
Thurs. 8-7
Sat. 9-4
Sun. Closed
Anytime by appointment
All Floor Coverings
and Furniture on Sale!
30-70% OFF!
Sofa, Love Seats, Chairs, Recliners,
Dining Sets, Bedroom Sets,
Occasional Table and Accessories.
LG Flat Screen TVs & Bubba’s Grills.
Mattresses and Box Springs from
Serta & Englander.
Carpet • Laminate • Wood
Vinyl • Ceramic Tile • Area Rugs
Carpet • Laminate • Wood
Vinyl • Ceramic Tile • Area Rugs
Morreim Pharmacy
201 W Main St
Arlington, MN 55307
507-964-5918 fax
- Prescriptions & non-prescription medications
- Vitamins & herbal remedies
Hours: Mon-Fri 8 a.m.-5:30 p.m. • Sat 8 a.m.-1 p.m.
NEW Candles
Russell Stover Candy
Books & Toys
Baby Section
Your community full service eye care facility
Southwest Eye Care
• Dr. Amy Freed, OD
• Dr. Chris Freed, OD
• Dr. Chad Dockter, OD
Call 320-864-2020
1201 Greeley Ave N
Hours: M: 9 a.m.-6 p.m.,
T: 8 a.m.-5 p.m., W: 9 a.m.-5 p.m.,
Th: 9 a.m.-5 p.m., F: 9 a.m.-5 p.m.,
Sat. by appointment
✓Comprehensive Eye
✓Complete Optical &
Contact Lens Services
✓Medical Treatment of
Ocular Diseases including
Glaucoma & Cataracts
✓Treatment of Pink Eye
Sibley Estates East & West
Located in Henderson and Winthrop, MN
More than just a place to live.
It’s Your Home!
Your rent includes:
• Heat, Electricity, Water & Sewer
• Laundry facilities available
• Elevator
• Groceries may be delivered
• Mail delivery directly into the building
• Clean & quiet surroundings
For more information call 507-647-5309
Affordable Senior/Handicap Housing
1 Bedroom Apt.
Rent based on
income. Must be
62 or older,
handicapped or
disabled to qualify.
Sunday, September 30, 2012 - 11 - LIFESTYLES
The dentists serving the Glencoe area encourage
you to help your children practice good oral
hygiene. Keeping your kids’ teeth strong now
can lead to a lifetime of healthy habits.
Pictured, from left to right, front: Brittany Stepien, dental assistant;
Sheila Czech, dental assistant; Dr. Shawn Knorr, dentist; Char
Sullivan, lab coordinator; Denise Lueders, dental hygienist. Back
row, left to right: Tanya Reichow, dental hygienist; Bobbi Ehrenberg,
dental assistant; Sheryl Voight, dental hygienist; Karla Ardolf, office
manager; Marilyn Vinkemeier, receptionist.
1015 Greeley Ave., Glencoe, 864-3129
Pictured, from left to right, front: Tricia Gueningsman, office
manager; Dr. Bill Dunbar, dentist; Dr. Jalissa Kruckman, dentist.
Back row: Irene Grochow, RDA/front desk; Tara Wisch, RDH;
Rachel Anderson, RDA, Debra Duchene, RDH; Missy Scharfen-
camp, RDA, Bethany Becker, RDH; Jen Kuseske, RDA.
1126 Ives Ave., Glencoe, 864-3215 - res. 864-6304
Helpful Dental Hints
To Keep You Smiling!
✔ See your dentist regularly
✔ Brush and floss
✔ Eat the right foods
✔ Use of fluoride and
Pictured, from left to right, front row: Beth Buckentin, dental assistant;
Dr. Thomas Schoeneberger, dentist; Joleen Nelson, hygienist; back row,
left to right: Deb Rannow, financial coordinator; Stacy Stotts, office
manager/dental assistant; Jennifer Pokornowski, hygienist; Joyce
Burandt, scheduling coordinator.
1010 Greeley Ave., Glencoe -
LIFESTYLES - 12 - Sunday, September 30, 2012
ve have
what you need.
- Clinics conveniently located in
Glencoe, Lester Prairie and Stewart
- Caring medical staĖ in Family
medicine, internal medicine, pediatrics,
OBJG¥N, podiatry and surgery specialties
- z,-bed hospital with private patient rooms
- ComFortable birthing suites that include
whirlpool tubs
- RespectFul, comForting care For seniors:
Long 1erm Care and Orchard Fstates, our senior
living apartments
This document is © 2012 by admin - all rights reserved.