Whether you’re 9 or 90, abundant evidence shows exercise can enhance your health and well-being. But for many people, sedentary pastimes, such as watching TV, surfing the Internet, or playing computer and video games, have replaced more active pursuits.

What exercise can do for you

Millions of Americans simply aren’t moving enough to meet the minimum threshold for good health — that is, burning at least 700 to 1,000 calories a week through physical pursuits. The benefits of exercise may sound too good to be true, but decades of solid science confirm that exercise improves health and can extend your life. Adding as little as half an hour of moderately intense physical activity to your day can help you avoid a host of serious ailments, including heart disease, diabetes, depression, and several types of cancer, particularly breast and colon cancers. Regular exercise can also help you sleep better, reduce stress, control your weight, brighten your mood, sharpen your mental functioning, and improve your sex life.

A well-rounded exercise program has four components: aerobic activity, strength training, flexibility training, and balance exercises. Each benefits your body in a different way.

Provided by Healthbeat

THE SECRET TO BETTER HEALTH EXERCISE

OUR MISSION STATEMENT

The mission of the Senior Program is to promote the

independence, dignity, good health and nutritional

well-being of seniors sixty and older in Garfield

County along with linking seniors and the disabled

with independent lifestyles through mobility.

Special points of interest:

Senior Matters

Rifle Senior Center/Valley Senior

Center

The Traveler & Encore CMC

RSVP

Garfield County Senior Programs

Better Health Exercise continued 2

April Birthdays 3

Matter of Balance/Recipe 4

Upcoming Events 7

Health Fairs 8

Puzzle 9

Meals on Wheels 10

Inside this issue:

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Volume 3, Issue 4

April 2012

Fighting disease with aerobic activity Aerobic exercise is the centerpiece of any fitness program. Nearly all of the research regarding the disease-fighting benefits of exercise revolves around cardiovascular activity, which includes walking, jogging, swimming, and cycling. Experts recommend working out at moderate intensity when you perform aerobic exercise — brisk walking that quickens your breathing is one example. This level of activity is safe for almost everyone and provides the desired health benefits. Additional health benefits may flow from increased intensity.

Protecting bone with strength training Strength or resistance training, such as elastic-band workouts and the use of weight machines or free weights, is important for building muscle and protecting bone. Bones lose calcium and weaken with age, but strength training can help slow or sometimes even reverse this trend. Not only can strength training make you look and feel better, but it can also result in better performance of everyday activities, such as climbing stairs and carrying bundles. Stronger muscles also mean better mobility and balance, and thus a lower risk of falling and injuring yourself. In ad-dition, more lean body mass aids in weight control because each pound of muscle burns more calories than its equivalent in fat.

Easing back pain with flexibility exercises Stretching or flexibility training is the third prong of a balanced exercise program. Muscles tend to shorten and weaken with age. Shorter, stiffer muscle fibers make you vulnerable to injuries, back pain, and stress. But regularly performing exercises that isolate and stretch the elastic fibers surrounding your muscles and tendons can counter-act this process. And stretching improves your posture and balance.

Preventing falls with balance exercises Balance tends to erode over time, and regularly performing balance exercises is one of the best ways to protect against falls that lead to temporary or permanent disability. Balance exercises take only a few minutes and often fit easily into the warm-up portion of a workout. Many strength-training exercises also serve as balance exercises. Or balance-enhancing movements may simply be woven into other forms of exercise, such as tai chi, yoga, and Pi-lates.

Exercise at a glance In a nutshell, exercise can:

reduce your chances of getting heart disease. For those who already have heart disease, exercise reduces the

chances of dying from it.

lower your risk of developing hypertension and diabetes.

reduce your risk for colon cancer and some other forms of cancer.

improve your mood and mental functioning.

keep your bones strong and joints healthy.

help you maintain a healthy weight.

help you maintain your independence well into your later years.

Page 2

The Secret to Better Health Exercise continued.

CONNECTION

Manny Ashlock

Dennis Berger

Dee Blue

Amelia Britvar

Mary Brown

Launa Buchanan

Donna Burkes

John Caldwell

Rose Coggins

Clara Cross

Margie Davis

Shelia Devore

Ted Diaz

Sue Diontoknow

Molly Dude

Lloyd Eckhardt

Ellie Elliott

Garry Everson

Carolyn Favre

Jane Frafjord

Betty Garcia

Jennifer Gasoigne

Bettie Jo Hackford

Donna Hirneisen

Paula Holeman

Mary Hopper

Grace Ipharraguerre

Billie Jansky

Carol Jensen

Alice Jones

Evelyn Kline

Thelma Larkin

Mary Lilly

Don Locke

Ann Loman

Anna LoRusso

Jody Macgregor

Richard MacGregor

Vera Madden

Emma Mattivi

Nan Meyer

Annalee Nickson

Margaret Nolan

Ruth Pickens

William Prehm

June Renfro

Flora Rivera

Suzan Rothstein

Pearl Russo

Jacquelyn Saunders

John Scalzo

Brenda Schramm

John Shivley

Edna Shove

Bessie Simenson

David Singer

Barbara Smith

Twila Stephens

Grace Taylor

Judy Thomsen

Robert Thon

Rudy Vasquez

Julian Vogt

Doris Walters

Mary Rose Ward

If you are interested in hosting a birthday party or special event during lunch at a meal site, contact Judy Martin 945-9191 ext 3061 or Debby Sutherland ext. 3084 for more information. Our Easter lunches will be served on April 2-4, 2012. Join us for a fun time.

Page 3

APRIL BIRTHDAY’S

We wish each of you a

very happy birthday and a

great year ahead

CONNECTION

Mary Rose Ward

Lenora Whelpton

Janice Williams

Lucille Wolff

Erma Wolgamott

Marilyn Ziegler

Please accept our apology

if we missed your birthday,

the names are based off the

completed annual

assessments.

Please give us a call, if you

would like to fill out a current

form and be included in our

birthday list.

Thanks to everyone that

turned in their 2012

assessments.

VOLUME 3 , ISSUE 4

Strawberry and Cream Cheese Sandwich

This is a healthy and easy sandwich for a snack or you can try it on toast for breakfast.

Ingredients

1 tablespoon reduced-fat cream cheese, (Neufchâtel)

1/4 teaspoon honey

1/8 teaspoon freshly grated orange zest

2 slices very thin whole-wheat sandwich bread

2 medium strawberries, sliced Preparation

Combine cream cheese, honey and orange zest in a bowl. Spread bread with the cheese mixture.

Place sliced strawberries on 1 piece of bread, top with the other.

Nutrition

Per serving: 128 calories; 4 g fat ( 2 g sat , 1 g mono ); 8 mg cholesterol; 18 g carbohydrates; 2 g added

sugars; 4 g protein; 3 g fiber; 191 mg sodium; 63 mg potassium.

Nutrition Bonus: Vitamin C (25% daily value), Vitamin C (90% dv), Folate (67% dv), Iron (20% dv).

Carbohydrate Servings: 1

Approved by Christine Singleton R.D.

Do you have concerns about falling? Many Older adults experience concerns about falling

and restrict their activities. A Matter of Balance is an award winning program designed to

manage falls and increase activity levels. The 8 week class is free and you will learn to :

● make changes to reduce fall risks at home

exercise to increase strength balance

view falls as controllable

Set goals for increasing activity

For more information contact Debby Sutherland at 945-9191 ext 3084 or email dsuther-

land@garfield-county.com for class date and times in your area. Classes are held once a

week for 8 weeks for 2 hours each.

Our class at Sunnyside beginning April 20th is full and we have 4 openings left for

Parachute Class that will beginning in May. Call and get your name on the wait list.

CONNECTION

RECIPE

MATTER OF BALANCE CLASSES

Page 4

The Traveler’s mission is linking

seniors and disabled adults with

independent lifestyles through

mobility. The Traveler provides

wheelchair accessible, door-to-door,

demand responsive, driver-assisted

transportation to Garfield County

residents, sixty years or older or

disabled, who have difficulty using

public or private transportation

because it is unavailable,

inaccessible or unaffordable.

To schedule a ride on the Traveler,

Please remember to call at least 24

hours in advance.

Parachute to New Castle call 625-1366

Glenwood Springs to Carbondale call 945-9117

Suggested Client donation: $2.00 per ride

in town, $3.00 between towns and

$20.00 for a round trip to Grand Junction

(2nd Thursday of the month).

Trips from Parachute and towns in

between to Glenwood Springs every

Thursday for doctor visits, shopping

or visiting. Please call 625-1366 to

schedule your ride 48 hours in advance.

Donation $8.00 for the round trip.

Please schedule Dr. appointments

between (10:00 am to 2:00 pm)

Page 5

THE TRAVELER’S CORNER AND ENCORE CMC CORNER

CONNECTION

Come play bingo at Valley Senior

Center on the First and Third

Saturday night of each month.

Doors open at 6:30 pm. Located at

540 N in Parachute. 285-1353

Come join the fun with

Parachute Senior Wellness

Program Tips & Talks on

Tuesday’s on April 17th we will

have chair massages by Claudia

Cruz and exercises with Carla

Delgado. We will be painting sun

catchers for you to take home.

Parachute Senior Center Located

at 540 N in Parachute. The

program is from 10 :00 to 12:00

refreshments will be provided.

Come to the Valley Senior Center

in Parachute to play single deck

bid-partner pinochle Tuesdays at

1:30 pm. Instructors will teach the

game as well as help improve

current players' skill.

Call 285-9755 for information or

to arrange a needed local ride.

SENIOR MATTERS The Senior Matters Board meets

the 3rd Wednesday of every

month at 8:30 am to 10:30 am at

520 South Third Street Room 33 at

the Third Street Center in Carbon-

dale. We welcome any guests that

wish to attend or become a part

of Senior Matters Board or Friend

of Senior Matters.

Contact information

963-2536 or email

seniormatters2@sopris.net.

Senior Matters Radio show is on

the 3rd Wednesday of the month at

4:30 pm on KDNK (88.1, or

88.3).

Zumba Gold for Seniors meets

on Tuesdays 2:00-3:00 at Senior

Matters Room 33. The dance

exerise class is led by profes-

sional Latin dancer Paula

Valenti and is modified for sen-

iors and participants with dis-

abilities or are in wheelchairs.

VALLEY SENIOR CENTER

Encore CMC Corner Spring is in the air and

newborns are on the

ground. The miracle of

birth on the ranch is just a

small part of all that

happens during the year.

At the Roberts’ sheep

ranch learn about lambing,

shearing and protecting

sheep from predators. Gain

a new appreciation for the

hard work and dedication

that goes into ranching. At

the Rydens’ cattle ranch

you will learn about what

happens to cattle from

birth to harvest. After the

tour we will serve a ranch

barbecue with all the

“fixins”. Come alone for

$15. Or bring the family (2

adults 2 children: add child

$4.) for $35.00. Saturday

April 14, 12-6:30pm

Call Colorado Mountain

College, Rifle for more

information@

970-625-1871

Currently we are helping seniors, the disabled and persons whose household income is $50,000 or

less per year file their federal and state taxes. This free service takes place from Basalt to Parachute. Call 970-

384-8740 today!

If you need help with your Medicare or any health insurance needs call 970-384-8744.

For Handyman home repairs and maintenance call 970-384-8746.

We will be offering two AARP Driver Safety Classes on 4/14/2012 from 9-1 . Call 970-384-8740.

HIGH COUNTRY RETIRED SENIOR VOLUNTEER PROGRAM

VOLUME 3 , ISSUE 4

You can also play bingo at Chat & Chew in Glenwood at CMC 1402 Blake in Glenwood at 10:30 am on Fridays

The Rifle Senior Center plays bingo at 1:00 pm on Friday’s located at 50 Ute Ave.

Crystal Meadows Senior Housing in Carbondale plays bingo on Wednesdays at 1:00 pm located at 1250 Hendrick

Drive in the Rominger Room.

Rifle Senior Center is open Monday

through Friday 8-5 and located at

50 Ute Avenue in Rifle. You can

play pool; shuffle board, work on a

group puzzle or play cards any day

of the week. The center also has a

Wii and games available for use as

well. Tables are set up for bridge

every Wednesday at 1 :00 pm.

Bingo is on Fridays at 1:00 p.m.

Please reserve your space with

Marie at 625-1877.

Happy Hookers meet at 1:00 pm on

Tuesdays at the Rifle Senior Center.

Bring your projects to work on. It

can be knitting, needle point or

crochet projects.

Ula Kirkman will be playing the

accordion from 11:30 to 12:30

during meals on Thursday 4/10,

Tuesday 4/24 , and Saturday 4/28

7:00-9:00 pm.

Bob Thon will be playing the piano

from 11:30 to 12:30 during meals

on Thursday 4/12.

Rifle Senior Wellness will meet

on Monday April 9th at the Rifle

Senior Center. The topic will be Put

A Song In Your Heart. We will

have a sing along, play musical

chairs and paint sun catchers. We

will have blood pressure checks

from 12:30 to 1:00 and the program

will begin at 1:00 pm.

Come Join the Fun!

Breakfast will be on Saturday

April 28th at 8:00 am.

AARP Safe Driving Class

will be held on 4/17 8:00 am to

12:00 pm. The cost for the class is

$12 for AARP Member and $14 for

non members.

CONNECTION

BINGO

RIFLE SENIOR CENTER NEWS AND ENTERTAINMENT

In the seamless stitching

together of life, work, and

art, the thread of divine

order is woven.

By Sarah Ban Breathnach

Page 6

April 7th Grand River Gallop, part of the Colorado Charity Races

April 7th VVH Community Health Fair at Coal Ridge High School, New Castle 7-11 am info 384-6651

April 9th Rifle Senior Wellness 12:30 to 2:00 Put A Song In Your Heart sing a long, musical chairs and

painting sun catchers at the Rifle Senior Center.

April 9th Cooking Matters will be holding a free cooking class for pre-diabetic and diabetic seniors at the

Methodist Church in Rifle. We have 3 openings for the class left call 945-9191 ext 3061 to sign up the

class. The class will run for six weeks.

April 9th Preregistration for 9Health Fair at Grand River Hospital 4-6:30.

April 10th Preregistration for 9Health Fair 9am to 2pm at Grand River Hospital.

April 10th-15th Aspen Shortfest International short films and video showcases all at 40 minutes or less.

Info 920-5770 or www.aspenfilm.org

April 11th Dinner in the Valley at the Thai Bistro in Rifle. Call Marie at 625-1877 for reservations

April 13-14, 19-21, 26-29 The Rocky Horror Show at the New Space Theatre at Spring Valley at CMC

call 947-8177 for ticket information.

April 14th VVV Community Health Fair at Carbondale High School 7-11 am info 384-6651

April 14th Grand Re-opening for the New Castle Library at 402 West Main join us for refreshments &

giveaways that day until 2:00pm.

April 17th Parachute Senior Wellness Tips& Talks on Tuesday come pamper your self with a Chair

Massage, exercise, and paint sun catchers.

April 17th The Rocky Mountain Chapter of the Crohn’s & Colitis Foundation of America presents

“Understanding Infammatory Bowel Disease,” at Valley View Hospital in Glenwood. Call Mary Lee

Mohrlang 216-5058 or register on line http://online.ccfa.org/glenwoodspringsibdinfo.

April 18th Free Lecture, Distinguished Speakers Series Ranches, Mines & Railroads by Darrell Munsell

Parellel Universes by Joe Reining 7-9pm in the New Space Theatre at Spring Valley CMC. Call 947-8177

for Tickets.

April 19th Glenwood Springs Library Winter Lecture Series Buffalo Bill, scout, showman, visionary, by

Steven Friesen at 7:00 pm.

April 24th Garfield Council on Aging meeting all seniors welcome to attend 9:30 to 11:00 at the Rifle

Senior Center.

April 24th Nutrition and IBD Choices for Adults and Kids at the Grand River Hospital in Rifle. Call Mary

Mohrlang 216-5058 or Mary Moore 309-8589.

April 25th Glenwood Springs Library, Celtic Guitar Concert with Jerry Barlow at 7:00pm

April 28th Breakfast at the Rifle Senior Center from 8:00-9:30 the cost is $4.00.

April 28th VVH Community Health Fair at Glenwood Medical Associates in Glenwood 7-11 am for

information call 384-6651.

Page 7

UPCOMING EVENTS FOR APRIL

CONNECTION

Easter

April 8th Earth Day

April 22nd

April Fool’s

April 1st

DON’T FORGET

TO ATTEND ONE

OF THE HEALTH

FAIRS

If you volunteered last year or are currently volunteering for Garfield County Senior Programs we will be

having our Volunteer Appreciation Banquet this year on Saturday, May 5th, at the Rifle Senior Center.

Mark your calendars and save the date so we can thank you for all you have done for us.

More information will be mailed out to our volunteers. The Traveler will be providing transportation if

you need a ride to the event.

9 Health Fair

For your convenience and to shorten

your wait time, preregistration for

the 9 Health Fair is encouraged.

Go online to www.grhd.org and

click on the 9 Health logo on the

homepage to register. You will need

a major credit card to register online.

Preregistration can also be done in

person on two days prior to the 9

Health Fair. Those registering can

fill out paperwork, pay for blood

work and sign up for an appointment

time. Pregistration will be from

4-6:30 pm on Monday, April. 9, at

Grand River Hospital and from 9am

to 2pm. Tuesday, April 10, at the

Rifle Senior Center. Only cash and

checks will be accepted at preregis-

tration and at 9Health Fair.

Grand River 9Health Fair 7-11 am

Saturday, April 14th Grand River

Hospital and Medical Center

Info:625-6433

Community Health Fairs

Blood tests, medical screenings and informational booths):

Coal Ridge High School (Silt/New Castle) 35947 Hwy 6 Silt, CO

April 7, 2012, 7 a.m. to 11 a.m.

Roaring Fork High School (Carbondale) 2270 Hwy 133 Carbondale , CO April 14, 2012, 7 a.m. to 11 a.m.

Glenwood Medical (Glenwood) 1830 Blake Ave April 28th, 2012, 7 a.m. to 11a.m

For more information call

384-6651 or http://www.vvh.org/

pages/p-lab-blood-results.php

Page 8

VOLUNTEER APPRECITATION BANQUET

9 HEALTH FAIR AND COMMUNITY HEALTH FAIR

CONNECTION

SUDOKU PUZZLE

Page 9 CONNECTION

We are Meals on Wheels at Grand River, we understand that meals on Wheels delivers so much more than

a meal to our senior and patients recovering from an illness or surgery. Mayors from our communities

took a day on March 7th, and delivered Meals on Wheels to recipients. On April 7th we will have the

Grand River Gallop, part of the Colorado Charity Races over 150 runners participated to benefit our Meals

on Wheels Program last year. Grand River Hospital District Caring and Sharing Group also offers Portions

for Pets through the Meals on Wheels Program. Each Meals on Wheels recipient will receive a Birthday

Basket. We deliver 3 different routes (Parachute, Rifle, Silt/New Castle), and offer 3 different diets

(regular, cardiac, diabetic) to homebound seniors, disabled and recovering clients. We delivered 9415

meals in 2011.

We are pushing our “donate your old vehicle” and trying to get 50 cars donated in 2012 as

part of our 50th anniversary for Grand River Hospital District.

For more information on Meals on Wheels Program call Kaaren

Peck at 625-6423 or email kpeck@grhd.org

If you’re homebound due illness or physical challenges, or are recovering from surgery at home, you may

find it difficult to prepare a warm meal. For 14 years, Meals on Wheels volunteers have been delivering

healthy lunches throughout Glenwood Springs. Deliveries within Glenwood Springs are scheduled for

Monday, Wednesday and Friday and extra meals can be delivered for other days. Deliveries in Carbondale

are scheduled for Wednesday and Friday. The cost of the meals are $2.65.

Meals on Wheels volunteers also fulfill a non-nutritional need, offering the warmth of human contact to

those who may feel isolated at home. They offer an extra safety line for families caring for a mobility

impaired relative.

For more information contact Annalise Apple at 384-6656

licenses are sold and online at

www.flipseekpubs.com/

publication/?I=99616. The 2012

license season begins April 1

and runs through March 31,

2013. A Colorado fishing

license is required for anyone

age 16 and older who fishes in

Colorado.

Colorado Parks and Wildlife is

reminding anglers anxious to

start their fishing season that

fishing licenses for 2012– 2013

season are now on sale at license

agents, Parks and Wildlife

offices, online and by phone.

The new Colorado Fishing

brochure is also available where

Seniors 64 and older who are

residents of Colorado can

purchase an annual fishing

license for a $1.00

Page 10

MEALS ON WHEELS FOR RIFLE, PARACHUTE, SILT, NEW CASTLE

MEALS ON WHEELS FOR GLENWOOD AND CARBONDALE

FISHING LICENSES ON SALE

CONNECTION

Thank you to the Garfield County Senior Programs

supporters:

We’d like to thank our amazing volunteers and individual donors to

the program. Our funders: Garfield County Department of Human

Services on behalf of the Garfield County Board of County

Commissioners, the City of Rifle, Valley View Hospital, Northwest

Colorado Area Agency on Aging, Town of New Castle, Town of

Carbondale, City of Glenwood Springs, Colorado Mountain College,

Town of Silt, Town of Parachute, the Roaring Fork Transportation

Authority, a Garfield County Human Services Commission Grant,

a Community Services Block Grant through the Department of

Local Affairs, and the Kathryn E Williams Advised Fund at

Aspen Community Foundation.

GARFIELD COUNTY SENIOR

PROGRAMS STAFF

New Castle Senior Housing

Monday 984-2334 (NEW #)

Silt Fire Department

Wednesday 625-1877

Parachute Valley Senior Center Wednesday call on Monday for

reservation from 9:00 am to

12:00 pm 285-7216

Rifle Senior Center Tuesday, Thursday and Friday

625-1877

Those 60 years of age and up we

request a donation of $2.50.

Guest under the age of 60 the fee is

$6.00.

NUTRITION PROGRAM

Congregate meals are held at 7 locations

throughout Garfield County at noon.

Reservations are very important to our

program to obtain accurate food count for

meal preparation. New participants are

welcome. Anyone attending a meal site

must make a reservation at least 24 hours

in advance of the meal by calling the

phone numbers listed:

Carbondale Senior Housing

Wednesday 945-9117

Glenwood Springs 2 locations

Chat n’ Chew at CMC

Tuesday and Friday 945-9117

Sunnyside Retirement Center Monday and Thursday 945-9234

by 2:00 the day before

SENIOR NUTRITION PROGRAM

Visit www. Garfield County .com and check out information on

Senior Programs WE’RE ON THE WEB

Judy Martin

Senior Program Manager

945-9191 Ext 3061

jumartin@garfield-county.com

Debby Sutherland

Senior Program Coordinator

945-9191 Ext 3084

dsutherland@garfield-county.com

Newsletter via email or Mail

the newsletter is now available

via mail or email. Please call

945-9191 ext 3061 to be added

to our distribution list

WE’RE ON THE WEB

www. Garfield County .com

Senior Program

provides Nutrition

Counseling for seniors.

To schedule a phone

consultation with our

Registered Dietician,

Christine Singleton,

RD Please call

945-6614 extension

2020 or email:

csingleton@garfield-

county.com

To each of you who

donate your time,

effort, talents and

funds to Senior

Programs -

THANK YOU