heart & health cover.eps - rocknestudio

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Warning Signs: Heart Attack & Stroke (page 2)

Be Health Care Smart (page 4)

Help for Chronic Pain Management (page 6)

Good News for Damaged Skin (page 8)

Healthy Eating for Moms To Be (page 12)

Adjusting to Assisted Living (page 14)

Keep Healthy this Cold & Flu Season (page 16)

Supplement to the Consumers Press Health & Wellness February 2006

Women, Too, Must Be

Wary of Heart Disease Though many might believe heart disease to be a distinctly male affliction, women as well are highly susceptible. The No. 1 killer of American women, heart disease claims an estimated 240,000 women each year. In addition, the American Heart Association (AHA) points out that a greater percentage of women (44 percent) die of heart attacks within a year of their first heart attack than do men (27 percent). Such statistics hammer home the fact that heart disease is not just for men, but something that should concern everyone. For women, cardiovascular disease (which includes heart disease and stroke) causes more deaths per year than the next five most common causes combined. Detection, therefore, is essential as both a preventative and lifesaving measure. With that in mind, here’s a few warning signs that you might already be on your way to a heart attack or stroke, courtesy of AHA.

Heart Attack While some of these symptoms might seem just a part of the aging process, persistence of any of these symptoms could be a sign of something worse. If any of these symptoms arrive seemingly out of the blue or become a daily problem, get to a doctor immediately and have yourself examined. • Chest discomfort. Typically, you will feel uncomfortable pressure or squeezing in the center of your chest. Either can last several minutes or frequently appear, then go away and return again. • Upper body discomfort. Again, if you’re older, don’t necessarily assume that upper body aches are just part of the aging process. Persistent pain or discomfort in the arms, back, neck, jaw or even your stomach are symptoms of a heart attack. • Shortness of breath. Shortness of breath after physical activity is one thing, but if you’re feeling a shortness of breath when sitting or doing any activity that you wouldn’t associate with feeling winded, you might be nearing a heart attack. • Miscellaneous indicators. Heart- attack sufferers have also been known to experience cold sweats,

nausea and lightheadedness leading up to their heart attacks. Any of these symptoms necessitate a trip to the doctor, as it’s always better to play it on the safe side.

Stroke Though these symptoms can arrive rapidly and afford you little or no time to react, if you or someone you know begins feeling any of these, act immediately by dialing 911 and informing them someone might be suffering from a stroke. Doing things quickly is essential, as clot-busting drugs administered in the first three hours have been proven to greatly reduce the risk of long-term disability. • Sudden numbness or weakness. Numbness or weakness of the face, arm, or leg, especially when limited to just one side of the body, is a telltale sign you’re suffering the early stages of a stroke. • Sudden confusion or disorientation. A clear-cut sign of a stroke is if all of sudden you don’t understand what’s going on around you or you’re struggling to speak. • Sudden difficulty with vision. A rapid decline in your ability to see anything at all or blurred vision is another sign of a pending stroke. In these instances, if you live alone, it’s best to know at all times where your telephone is or to carry a cellular phone so you can quickly dial 911 for help. • Sudden difficulty walking or staying balanced. Immediate dizziness and a lack of coordination can come in a moment’s time. If you’re feeling this at all, scream for help as soon as possible. The dizzier you get, the greater the chances are that you will fall and further hurt yourself or, perhaps, hit your head and become unconscious. Call out immediately for help the moment you start feeling faint. While many people, men and women alike, most closely associate heart attacks and strokes with men, the facts prove that women suffer greatly from both diseases as well. To learn more about heart disease and how it afflicts women, visit the Women’s Heart Health Day (February 1) Web site at www.libov.com/nwhhd.

PAID ADVERTISEMENT

Spirit of Women at Benefis Benefis Healthcare is 100 percent committed to providing excellent care to all those in need. That’s why we’ve joined a national network dedicated to finding innovative ways to educate and inspire women and their families to better health. It’s called Spirit of Women , and we want you to know how this program can change your life and your health through sharing good friends, fun times and lessons in life. Spirit of Women is designed to influence your health habits in a positive way by helping you realize what your health care resources are and how to access quality services at Benefis Healthcare. You can catch the Spirit of Wellness by becoming a member of the Spirit of Women Consumer Membership Program. The membership program is more than just a program – it’s an experience, built to help women find a community of support, honesty, friendship and education about their health. The membership cost is $20 annually, so join today and start benefiting from all Spirit has to offer: • Notices of regularly scheduled health seminars, classes, & events. • A quarterly newsletter and Spirit of Women magazine. • A monthly calendar of events. • Discounts to particular Spirit of Women events. • Valuable discounts to area businesses. • And so much more! There’s a reason why women are joining Spirit of Women…after all, it costs so little and delivers so much! Give your heart and your health a positive boost by joining the Spirit of Women Program at Benefis Healthcare today!

BE SMART – TAKE CARE OF YOU HEART 7 Tips for a Healthy Heart

1. Control your cholesterol, blood pressure and blood sugar. 2. Don’t smoke! If you smoke now, it’s time to quit. 3. Get active for at least 30 minutes a day (more if you need to

lose weight). 4. Avoid being overweight or obese. 5. Eat right, emphasizing fruits, vegetables and whole grains. 6. Take time to manage stress by getting enough rest and

relaxation. 7. Have a cardiac disease risk assessment.

OR

A WOMAN’S GUIDE TO HEART DISEASE New risk screening tests

In addition to monitoring traditional risk factors like high blood pressure and high cholesterol, some doctors have started to screen for emerging risk factors for heart disease.

C-reactive protein is one such indicator. This protein increases in the blood in response to inflammation. High levels indicate heightened heart disease risk.

Homocysteine is another indicator. This is a compound derived from the metabolism of an amino acid found in animal protein. When detected in the blood at elevated levels, it can be a heart disease marker. Heart Smarts for Women

1. Get Moving – Not only does exercise boost HDL (“good”) cholesterol and reduce LDL (“bad”) cholesterol, but it lessens body fat, lowers blood pressure and improves your mood.

2. Don’t scrimp on sleep – Studies have shown that women who get six hours or less of sleep each night have higher rates of heart disease than women who sleep seven or eight hours.

3. Eat Heart-Smart Foods – Cardiologists are fans of Mediterranean-style diets that are high in whole grains, vegetables and fish.

4. Get checked – There’s no one test to determine whether or not you have heart disease, but blood pressure and cholesterol screenings are good starting points. A normal blood pressure range for women is 90/60 to 130/85, with a blood pressure of 120/80 considered optimal by most doctors.

February 2006 Health & Wellness Supplement to the Consumers Press


115 4th Street South Great Falls, MT 59401

406-454-6950

Healthy People Living In A Healthy Community

• Newborn & Postpartum Home Visits

• Women, Infants and Children (WIC) Nutrition Education and Food Supplement

• Teen Pregnancy Prevention • School Dental Screening and

Oral Health Education • HIV and AIDS Prevention and

Treatment Services • Rabies Control • Sexually Transmitted

Diseases (STDs)

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Steps to Becoming a Wiser Health Care Consumer Is the quality of your health care as good as it could be? According to the the U.S. Department of Health and Human Services’ Agency for Healthcare Research and Quality (AHRQ), millions of Americans receive high-quality health care, yet there are times when something goes wrong. Some people may receive health care services they don’t need, or may be unable get care when they need it, while others are affected by medical errors that could have been prevented. The Institute of Medicine (IOM) reports that between 44,000 and 98,000 hospitalized Americans die each year as a result of preventable medical errors. The fact is, health-care quality varies and depends on many things, such as where you live, who you are, and how much is known about treating your condition. Despite these findings, there are steps you can take to improve the quality of your own health care. The more involved you are in your own health care, the better results you will get. Here’s what you can do to get the most from your health care. 1. Become an active member of your health-care team. Know your doctors. Developing positive relationships with your health-care providers and becoming a full partner in making decisions about your care can help with proper diagnosis and treatment. 2. Ask questions at every doctor’s

visit. All patients deserve thorough and clear explanations and information about their condition. Pay attention to the care you receive. If something doesn’t make sense to you or if you have concerns, speak up. Ask for clarification or for additional information on the topic. Some areas to pay close attention to include: a) Diagnosis - Ask your doctor to write down your diagnosis and explain how he or she determined it. b) Testing - Ask what additional tests you may need, what they are for, what they are measuring and why, and what they will cost. How will the results affect your condition, medications and future testing? When you receive the test results, ask for an explanation or interpretation of what the letters or numbers stand for. Be aware of routine medical tests and how often you need them. Make sure you are getting these tests as needed. c) Treatment options - Ask about all your options. It is likely there is more than one way to manage or treat the condition. What are the benefits, risks and side effects of treatment? How long will you need to continue this treatment, and how will you know if the treatment is working? What will these treatments cost you? d) Medications - Before getting any new prescription filled, make sure your doctors know about everything you are taking, including prescription and over-the-

counter medicines and dietary supplements. That way, they can advise you about any possible drug interactions or side effects you may experience. (They may even recommend an entirely different drug.) You should ask what your prescribed medications are, what they do, and what their side effects are. When you get prescriptions filled, make sure you understand what you are taking and why you are taking it. 3. Create a health journal. This is a handy way to record your questions, keep records of your medical history, such as test dates and results, medications you are taking and their doses, dates of doctor visits, immunizations you have received, and any allergies you may have. You can take the journal with you to every doctor’s appointment to avoid unnecessary calls and repeat visits. 4. Educate yourself about health- related issues. If you have Internet access, take advantage of the multitude of health information Web sites available. However, be cautious, because not all sites provide the most accurate information. Generally, the most reliable sites are those that are sponsored by the government or by universities. If you don’t have access to the Internet, visit your local library or bookstore. Learning as much as you can about your disease or condition, or your health in general, may improve the

success of your treatment and help you make more informed decisions. 5. Choose doctors and hospitals wisely and seek expert advice when needed. a) Choosing a doctor - The AHRQ advises health care consumers to look for a doctor who: has received high ratings for quality of care; has the training and experience to meet your needs; takes steps to prevent illness (i.e., will talk to you about getting the screening tests that are right for you); can get you admitted to or treat you at the hospital of your choice; is part of your health plan (unless you are willing to pay extra); and will work with you to make decisions about your health care. b) Choosing a hospital - According to the AHRQ, you should make sure the hospital: is accredited by the Joint Commission on Accreditation of Healthcare Organizations (JCAHO); is rated highly by the state and by consumer groups or other organizations; is one where your doctor can treat you; is covered by your health plan; has a lot of experience and success with your condition; and monitors the quality of care and works to improve it. 7. Understand your health insurance plan. Know what is covered and what is not covered.

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Tim Levandowski RPh., Mgr. Tim Levandowski RPh., Mgr. Tim Levandowski RPh., Mgr. Dave Sampedro, RPh. Dave Sampedro, RPh. Dave Sampedro, RPh.

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Babies Need Massages Too! Who does not love a good back rub? Or a good foot rub? The art of massage has been practiced for centuries, and many cultures, from the Greek to the Mayan, have extolled the physical and emotional virtues of massage. A massage benefits not only adults who are tired and stressed, or have sore muscles; it can help infants as well! A baby’s life does not only consist of getting constant hugs, taking naps all day, and getting fed on demand. But, a baby can’t speak. His digestion is unpredictable. His limbs don’t always do what he wants them to do. And he has to hang out in a wet diaper until a

someone else changes it. Now that can be stressful for an infant! That’s where infant massage comes into the picture. Not only can it help alleviate some of a baby’s stresses, it can also provide other health benefits. Research has shown that infant massage improves the immune system, helps regulate digestion, increases blood circulation, balances the nervous system, improves posture, relieves discomfort from gas, colic, congestion, and teething, improves the condition of the skin, and facilitates motor coordination. Research has also shown that stimulating and interacting with a baby has lasting positive effects

on both his physical and emotional development. Studies conducted across many cultures have shown that babies who are held, massaged, rocked and breast-fed grow into adults who are less aggressive, less violent, more compassionate, and better able to relate to other people. Baby Tata, a new infant lifestyle company, translates this age-old tradition of massage, play, and exercise into an easy-to-use DVD. Performing the DVD’s routine helps deepen bonding between baby and parent. It also helps parents and caregivers understand and respond to their baby’s nonverbal cues. The DVD uses fresh beats from world-class musicians plus game playing, dance,

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PAID ADVERTISEMENT

Although computers are most often associated with the digital revolution, some of the most exciting innovations in digital technology can be seen in the hearing care industry.

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More Comfortable Hearing

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Tips for Finding a Pain Management Specialist There’s a doctor out there for just about any kind of ailment. Doctors who specialize in throats. Doctors who specialize in stomachs. Doctors who specialize in hearts. The list goes on and on. You see these doctors because you aren’t feeling right and need expertise in your particular area of concern. But what do you do when you just have “pain?” Are there doctors for that? In fact, there are. Pain specialists’ who often work at pain centers or pain clinics, are experts in understanding and managing the condition of pain. There is no single preferred approach to dealing with pain. Some clinics may focus on one type of treatment, such as a steroid injection, while others may combine treatment options such as physical rehab or medication management. And, a specialist or program may focus on a specific type of pain like a backache or headache, or offer more comprehensive services. If you don’t know what is causing your pain, you need to get a diagnosis. The right diagnosis will help you get the most effective treatment, and you can make sure your pain isn’t being caused by an infection or something

else. Visit your primary-care physician, who can examine you and refer you to a specialist or pain center (note that many pain programs or specialists require a referral from your physicians). Other referral sources include members of your local pain support group, your local hospital, your state medical board, your health insurance carrier or organizations like the American Pain Society, the American Academy of Pain Medicine, the American Pain Foundation, and the American Academy of Pain Management. Once you get a list of specialists or programs, do your homework. Visit the clinic or specialist and ask for a consultation. Find out what treatments are advocated (surgery or long-term drug use for example), if the program and staff are certified, what their hospital affiliation is, what their success rate is, if followup care is provided, and what the costs are. The specialist should put you at ease - he should encourage you to ask questions, be a good listener, and genuinely want to help you. Hopefully, the process of finding a pain management specialist is now ... a little less painful.


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If you’ve ever said “I hear, but don’t understand the words,” here’s the reason why...

The noisy world that surrounds us does subtle damage to the sensitive cells in our inner ears. This condition is called “sensorineural loss” or “nerve deafness” and it means that while you can hear, it may be hard to distinguish between some sounds. Like the consonants “f” or “s.” So you may have a hard time understanding whether someone said “sit” or “fit.”

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FOSTER Home Recruitment Child and Family Services, a division of DPHHS, is currently recruiting short-term, on-call Foster Care providers for the Great Falls, Havre, and surrounding communities. Selected providers would be on-call for 20 days with 10 days off from emergency placement availability. Selected providers must be able to care for children placed with them 24 hours per day. Providers must meet all licensing standards. Providers must have experience with abused and neglected children and possess a thorough understanding of grief and loss, childhood development, separation anxiety and non-punitive discipline. Providers must complete the Departments training program. A regular daily foster care payment as well as a fee per emergency on-call license slot will be provided. The department is also looking for regular long term care providers. For information on either program please contact Doug at 727-7746.

Repair Common Skin Damage (MS) - It wasn’t that long ago that we equated a golden suntan with health, youth and vigor, and would spend hours slathering on lotions and baking in the sun to achieve that perfect hue. Nowadays, we understand that sun and skin aren’t always the best of friends. In fact, health professionals are warning that even minimal sun exposure any time of year can be detrimental to unprotected skin. Due to the depleting ozone layer and other environmental assaults like smoke and contaminants in the air, our skin is under attack. These environmental dangers have the propensity to age the skin much more quickly - leading to premature wrinkling, age spots and discoloration. Combine these factors with the skin’s natural aging process - the gradual loss of collagen and elasticity that occurs - and we’re fighting an uphill battle to look our best. In defense, we often scour the beauty aisles of our neighborhood stores, wading through the dozens of products promising to turn back the hands of time and replenish the skin. However, according to researchers at Biotec Pharmacon, a leading pharmaceutical laboratory that develops products to

repair the body at the cellular level, most “wonder” products merely do two things: moisturize the skin or remove dead skin cells. Moisturizers can temporarily plump the skin to make it appear youthful, and removing skin cells will show newer skin below, yet these methods are ineffectual for actually repairing the skin. The easiest ways to keep skin healthy are by wearing sunscreen, eating a diet rich in antioxidants, and using creams that actually boost epidermal immunity. In simple terms, dermatologists say epidermal immunity gives healthy skin the power to fight off the things that age us - sun, smoke and stress - to quickly eliminate and regenerate injured or infected cells, and to maintain clear, healthy skin. Scientists working at Biotec Pharmacon have developed an immune enhancer called NBG (Norwegain Beta Glucan). It has been shown to help the body

fight off most health problems. When they put this substance into a solution to apply to the skin, they found it was equally effective treating fine lines, sun damage, eczema, psoriasis ... even age spots. This type of cream works by activating Langerhans cells just below the surface of the skin, which are immune cells that boost collagen production and fend off skin invaders. After only about a month of use you can reduce the appearance of wrinkles and improve the skin’s youthfulness.

Now we have a truly effective and revolutionary weapon in our arsenal against aging and skin damage - without the need for surgery or costly procedures. For more information on Immuderm, visit www.immunocorp.com or call (800) 446-3063.


Great Falls Medical Services EMSI

� � Insurance Exams �

� � MD/Dot Exams �

� � EKG’s �

� � Paternity Testing (confidential) �

� � Drug & Alcohol Testing - � private, Dot, non-Dot, FAA, FRA

(confidential)

� � Health Fairs �

� � Phlebotomy Classes � 310 Central Avenue West, Ste #1, Great Falls, MT 59404

406-454-3247 406-454-3247 406-454-3247

Quick Draw Medical Lab Services 2nd Annual Health Screening 2nd Annual Health Screening 2nd Annual Health Screening

20 th - 24 th March 2006

Chemistry Profile $22 00 $22 00

Chemistry Profile/Lipids $30 00 $30 00

Chemistry Profile/Lipids/TSH $42 00 $42 00

Ferritin $11 00 $11 00

Homocysteine $30 00 $30 00

HS CRP $35 00 $35 00

PSA $20 00 $20 00

CBC $8 00 $8 00

CA 125 $38 00 $38 00

PAID ADVERTISEMENT

Great Falls Medical Services offers a variety of services to the Great Falls community

HI! My name is Mary English.In October 1997 I opened Great Falls Medical Services. Having retired from the United States Air Force and bringing 21 years of experience in the medical field to my business.

Great Falls Medical Services does a variety of things. I am affiliated with Examination Management Services Inc (EMSI). Through EMSI I conduct Insurance Exams to include Life, Disability and Health Insurance. I also conduct Coda Sister Studies for breast cancer research. I am certified to conduct drug and breath alcohol testing for DOT, Non-DOT, FAA, FRA and private clients. Collections can be done in my office, at the job site or accident site. I do drug screens for teenagers if the parents want a test done for peace of mind. Also for court or Department of Family Services purposes. Our office is on call 24/7.

The office is also known as the Quick Draw Lab Specialists. I do laboratory tests for Doctors or if you

want to know what your cholesterol, PSA, TSH, etc are just give me a call. I specialize in quick and accurate results and low prices are guaranteed. I also hold Health Fairs in my office or at other businesses in and around Great Falls.

The next Health Fair will be held at my office, 310 Central Avenue West from 20-24 March 2006 from 0800-1200 daily. Watch for further advertising.

I also am certified for paternity collections for state and private cases at a low cost to the client.

For the past two years I have been conducting Phlebotomy classes ( teach people how to draw blood). This is for National certification purposes. Any questions feel free to call 454-3247.


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PAID ADVERTISEMENT

Evin Bail was a precocious little girl with big sparkling eyes. But unlike other little girls, Bail was always sick, weighing just 25 pounds when she entered kindergarten.

Battles with bronchitis, continual sinus problems, meningitis, mononucleosis and sepsis were routine for Bail, confusing her pediatricians. Finally, when she was 11, doctors diagnosed her with idiopathic thrombocytopenic purpura (ITP), an immune system disorder in which the platelets that cause blood to clot are deficient. With monthly infusions of intravenous immune globulins (IVIG) manufactured by Baxter Healthcare Corp., Bail, now 30, has been able to live a more normal life. In October 2003, BioLife Plasma Services, part of Baxter Healthcare Corp. and an industry leader in the collection of high quality plasma that is processed into life-saving plasma-based therapies, opened a state-of-the-art plasma collection center at 1901 Market Place Drive. “Plasma is the yellow liquid portion of whole blood that can be easily replaced by the body,”explains facility manager Dee Strauss. “The plasma collected at BioLife is processed into a wide variety of life-saving therapeutics that benefit thousands of people like Evin every day.” “To get started in the program,” says Strauss, “donors need to undergo a free physical examination completed by a

BioLife Plasma Services asks Great Falls to help save lives member of BioLife’s l medical staff.” Donors must meet certain basic criteria such as weighing at least 110 lbs., and be between the ages of 18 and 59. Following the physical, subsequent appointments should take no more than an hour and a half. Plasma is collected through a process called plasmapheresis. When donating plasma, the liquid portion of the blood, mainly water, is withdrawn from the body. The other whole blood elements – red blood cells, white blood cells and platelets – are returned to the donor.. BioLife is a vital part of the Great Falls community. “Our donors not only contribute the source of life-saving therapies,” says Strauss, “but also contribute to our friends and neighbors.” The fees a donor receives – up to $180 a month – are used to support church, civic and charitable organizations and activities for their families.


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Since the passage of Roe v. Wade in 1973 the number of children who have been lost to abortion is equivalent to more than the entire population of the following 17 states: Arizona, Arkansas, Colorado, Idaho, Iowa, Kansas, Minnesota, Missouri, Montana, Nebraska, Nevada, New Mexico, North Dakota, Oregon, South Dakota, Utah, and Wyoming. There are many people who feel that this is an issue that is out of control and will only be reversed by educating people and thereby changing minds and hearts. Individuals and groups are working to accomplish this task throughout the nation.

In Great Falls we have pro-life individuals who staff the Birthright Pregnancy Help Center and the new Life Way Pregnancy Services. MOPS is a recently formed group to assist moms with pre-school children.

Two national groups have been active in this city for many years. Great Falls Right to Life organizes the pro- life fair booth and Lutherans for Life stresses educational events.

A dessert event on March 19 will feature Brian Young, a Lutheran street evangelist who will speak on life issues. His website is www.creationinstruction.org. His powerful presentation will cause people to stand up for life. Call 771-7716 for more information.

The pro-life movement is about speaking out for the weaker people in our society. The unborn are the least able to speak for themselves, but life issues pertain to all ages and conditions. One could say we are concerned about life from the womb to the tomb. If we sit back and say nothing about those in the womb who are endangered by “convenience” or otherwise, then the other inconvenient members of our society—elderly, handicapped, etc.—will soon find their lives in the same predicament.

Since we are in the month of past presidents, perhaps we should think about Abe Lincoln’s statement. “No law can give me the right to do what is wrong!” The child in the womb is a person and has the right to life. We ask you to think again and “Stand up for Life”.

** This article and the page of signatures of people who support the sanctity of life were paid for through the generosity of one strong supporter of this movement .

STAND UP FOR LIFE! STAND UP FOR LIFE!

Sponsored by the: Catholic Daughters of the Americas Court Ave Maria #1166 (453-1813) and the pro-life community of Great Falls and the vicinity. Box 1174 (771-7619)

Healthy Eating Tips for Moms to Be Some women think that being pregnant is an excuse to eat whatever they feel like. While there are certain foods and nutrients a woman’s body needs more of during pregnancy, some foods must be avoided altogether to protect her developing fetus. Her diet should be well-balanced because a healthy mother makes a healthy baby. In addition to a well-balanced diet, a pregnant woman’s body needs a boost in vitamin and mineral intake, especially iron and folic acid. That’s why the prenatal vitamins your doctor prescribes for you include higher doses of each. Iron is said to help ward off nonfood cravings called pica. Folic acid is considered the most important vitamin for a woman to take even before she becomes pregnant because it reduces the risk of birth defects. The most common defect is spina bifida, in which the spine of the fetus is not closed. The U.S. Public Health Service recommends that all women of childbearing age receive 400 milligrams of folic acid daily. Natural sources of folic acid include green leafy vegetables, nuts, beans and citrus fruits. Try snacking on two dried apricots a day to reach the daily requirement while you are pregnant. To ensure you reach the recommended dosage, some health-care providers advise taking a folic acid supplement in addition to your regular prenatalvitamins. THE FIVE FOOD GROUPS Vitamins are helpful, but eating a variety of foods from the five food groups is a must. • bread, cereal, rice and pasta group: Grains provide your body with needed carbohydrates, which act as your body’s main source of energy. Choose 6 to 11 servings of whole grains such as oatmeal and whole wheat cereals and breads per day. • fruits and vegetables: (two groups) -- Fruits and veggies provide important vitamins as well as fiber for proper digestion. Choose at least three vegetables and two fruits daily. • meat, poultry, fish, dry beans, eggs and nuts group: Protein, found in meats and beans, is crucial for your baby’s growth. Choose 3 to 4 servings per day. If you are a vegetarian or vegan, be sure to get your protein intake by eating beans, tofu and other soy products. Eggs are also a good choice for those vegetarians who eat dairy. • milk, yogurt and cheese group: Milk is great for calcium. Try calcium-fortified soymilk for that extra boost or as a dairy alternative. • fats, oils and sweets group: Fats, salts and sugars should be kept to a minimum to avoid unnecessary weight gain during pregnancy. FOODS TO AVOID Eating a well-balanced diet isn’t the only way to ensure a healthy pregnancy. Some

foods can pose a danger to the developing fetus and, therefore, should be avoided altogether. The U.S. Food and Drug Administration advises pregnant women to avoid certain fish, soft cheeses, caffeine and alcohol. Some species of fish, such as oysters, clams, scallops and shellfish, act as one of nature’s hardest working filters and ingest toxic materials such as mercury, which impacts the brain’s development. The FDA also recommends against eating large predator fish such as shark, swordfish, tilefish and king mackerel because these fish can also contain high levels of mercury. According to the FDA, it is safe to eat other fish, “as long as you select a variety.” You can safely eat 12 ounces per week of cooked fish, canned fish, smaller ocean fish or farm-raised fish. Unpasteurized dairy products such as Brie and Roquefort cheeses should be avoided because these can become contaminated with bacteria called Listeria, which is killed by

pasteurization and cooking. If a pregnant woman acquires Listeria, she increases her chances of having a miscarriage. Pregnant women should stick with pasteurized dairy products such as hard cheeses (like cheddar). Avoid other foods that potentially have Listeria including ready-to-eat meats (cold cuts and meat spreads), hot dogs and sushi. Lastly, there is concern about what both caffeine and alcohol can do to your developing baby. Keep your caffeine intake to one cup of coffee or tea a day, if you must have it at all. Medical experts differ about the nature

and extent of caffeine’s dangers, but the overall consensus is that women should curtail the use of caffeine during pregnancy to avoid harming the developing fetus. Note that caffeine isn’t just in obvious foods like coffee, tea, cola or chocolate. So make sure to read all food and beverage labels carefully before consuming. It’s also best to avoid drinking alcohol while you are pregnant if you want your baby to be healthy and well behaved. A 2001 study by researchers at Wayne State University in Detroit found that children of mothers who had as little as one drink a week during pregnancy were more likely than children of nondrinkers to have behavioral problems such as angry outbursts and difficulty in paying attention. To keep her growing fetus as healthy as possible, a mother must maintain a well- balanced diet by making sure she eats from the major food groups, increases her intake of vitamins and minerals and avoids certain foods that can be harmful to her fetus.


STAND UP FOR LIFE! STAND UP FOR LIFE!

PLEASE HELP US PLEASE HELP US

The undersigned believe in the sanctity of human life from conception until natural death.

The womb has literally become a death chamber for babies.

There are alternatives to abortion.

There has to be.

3,561 Babies are Surgically Aborted Every Day!

45,000,000 Lives have been Aborted Since 1973!

These churches contributed to support this endeavor.

Sponsored by the: Catholic Daughters of the Americas Court Ave Maria #1166 (453-1813) and the pro-life community of Great Falls and the vicinity. Box 1174 (771-7619)

Arnie & Dolores Gettel Dave Gettel Patti Gettel Lynsie Gettel Rose Gettel Grace Gettel Rudy Gettel Medrick & Sandra Morris Miles Morris Carrie Morris Elizabeth Morris Rachel Morris Matt Nelsen Anna Morris Aaron Morris Phil & Carla Pfeifle Almeda Pfeifle Myrtle Schultz Keith & Val Smelser Family Marge & Jerome Simonson Erik Somerfeld Leo Somerfeld Edna Somerfeld Terry & Joan Weber Jack, Dawna & Chris Widmar Ron & Norma Guttenberg Robin Lynn Treptow Amy Watt Patrick Watt Jim Conroy Patti Conroy Sam, Nancy & Savannah Fischer Conrad Miniear Carolyn Miniear Garnet Jones Mary E. Jones Kay Grady Blessed Sacrament PCCW Ainthne Baker Kim Jones Kristen Juras John Juras Dennis Dietrich & Kimra Johnston Hunter, Alex & Marel Dietrich Michael & Jan Mader Linda Bushard Katya Arpon Maradino Irish Bret Irish Sharla Smith Doug Smith Mitchell Hegg Steve and Janis Cross Darlene Archibald Maleena Poupa Roland Strutz Harold and Vera Nelson A Nete Idea Scott & Karen Simon Michael & Conny Mikulski Sue Hegg Jeff & Tammy Brown Terry & Nadine Poupa Faye H. Anderson Doug & Brenda Stubbs Matt & Carrie Trott Hannah Trebas Jeremy Trebas In Memory of: Brian Adrian Preda Joy Stafford Gretchen Pierce Jim & Cindy Schleh Chris Hatler Judith Thompson Arlene Voegele Noah Clark Sue Terry Dan Farago Janell Farago Debbie Heine Joan Turner Billy & Molly Darnell Mary & Dick Converse Kevin & Audrey Meek Glenn & Polly Winslow Walt & Heather Teats Vicki Carlson David & Beth Clark Hadassah Clark Micah Clark Jeremiah Clark Marie Gray Carolyn Caouette Tom Furlong Arlene Strizich Ina May Dye Hope Susan Wright Marcella Olson Sister Marieta Bartholomew, CHM Virginia Wieck Rev. Jay H. Peterson Margaret Davis Mary Katherine Toeckes Mark McD Pat Ague Ken Ague Bert Schultz Jennifer K. Gressner Jim S. Staples Gail Staples Julie Ash Dorothy V. Hunter

Zedda Gallegos Marie Walsh Eunice Le Barron Charmain Nicholson Julianne Ruby Cal Ruby Chuck Wieck Joyce Madson Patty Sheldon Taco John #1 Jim Wingerter Mrs. Bud O’Hare Dennis Fisher Jerry & Jan Hystad Mary Lorengo Henry Lorengo Martin Kuntz Lenora Swartz Kathy Nyman-Wendt Francine Edmondson Emilie Edmondson Rose Pitstick Rodi Pitstick Kay & Ed Walters Betty Cook Mary & Larry Steffes Agnes B Sandon Dolores Rice Rose Mary Ladinsky Shirley Klesh MaryAnne Kostelnik Lisa & Jay Stenzel Blake Stenzel Eileen Pritting Barb Schlecht Lillian Cotter Nickolas Wingerter Frances Taborek Nancy E. Thomas Martha Schlimgen Carol Verploegen Teri Knott Ev Kohles Scott & Vickie Donisthorpe Donna M. Luraas James & Anne Trunkle Jacqueline J. Eberle Madelyn Cameron Diane Wilkins Pat Molloy Steve Pedro Al Verploegen Jeanne Moore Catherine Kinsella Peter Thornbury Julie Witham Shirley Rawley Patricia Johnson Peter N. Woelkers Sr. Joseph McCarter Grace McCarter Matthew McCarter Kristin McCarter Jim McCarter Elizabeth Wendt Christine Neu Tim Neu Fr. Dick Schlosser Douglas N. Wilson Shirley C. Wilson Maida Gilbert Jack Fatz Evelyn Fatz Don Spurgeon Carol Spurgeon Hillman Fowell Cindy Fowell Art Dickhoff Sharon Dickhoff Melody Jacobs Gordon Jacobs Mae Nelsen Carrol Nelsen Harry Winkler Teiko Winkler Bonnie Thompson Denny McCall Betty McCall Fred Sodomka Keith & Judy Loss Alan Warneke Lois Warneke Dave Maloney Margie Maloney Lonnie Stoneman Marshall Stoneman Greg Luinstra Mary Luinstra Tom Bryant Irene Bryant Adelia Vig Jim Jacobsen Lenore Jacobsen Bertha Brod Dave Price Joan Price Blanche Goodwin Dave Dickhoff Ingeborg Dickhoff Scotty Clark Ruth Clark Larry Christianson

Jeanette Christianson Howard Evans Beverly Evans Chuck Beierle Lola Beierle Cyndi Baker Julienne Centeno Kent Isom Sherry Isom Jim Sliper Ron Trosper Julie Trosper Great Falls Right to Life LeLa Le Lacheur Steve & Patti Lemmon Joan B. Volf Marvin & Cindy Mauws & Family Jeff & Chris Volf Mary L. Gliko Rev. Jeffrey Benusa Jeanne Biegel Marie Moe Tom Cavanaugh Pat Scally Duane Kolman Mary Johnson Bill Fortune David Anderson Mary Anderson Anne Anderson Perry Anderson Cathryn Lechner Glen Lechner Rev. Eugene Hruska Kim Lapke Gordon Lapke Colleen Green Margaret Huffman Colleen Higgins Robert Heinen Dolores Heinen Rita & Dan Sands Tammy Gannon Greg and Diane Warner Catherine Gannon Michael Gannon Meaghan Gannon Lawrence Gannon Hugo Gannon Emma Toman Peggy Fasbender Jack Gannon Pat Mueller Kayla Lapke Katie Lapke Bailee Lapke Sarah Green Mike Green Tom Guinan Joan Ostrem Emelia Leonardson Dennis Skinner Danielle Neal Ellen Toren Pearl M. Lapke Clara Mae Fraser Don Fraser Roy M. Dunn Janell M. Dunn Gloria Smith JoAnn Doty Geff Doty Mary Lou Papich Bobby Jean Crabtree Mary Pat Maxwell Hazel Budeski Tena Cobb Kay Allen Virginia L. Jones Jenny Williams Nancy Ryan Lillian Evans Floyd Evans Darlene Cashman Freida Sibley Kathleen Wojtala Ben DeLeo Father M. Guinan Daniel Ryan Frank Crabtree Cheryl Pauli Pat Pauli Patricia Brady Loretta M. Standley Vivian Voigt Marie Keaster Madeline Saenz David Konecny Judith Konecny Ilk Kowalski Christine Kowalski Bill & Patti Ogg John Danks Vicki Johnson Brenda Danks Dee Haney Carl White Debbie Vogt Clancy Sivertsen Lori Sivertsen Patrick Urich

Matt & Lisa Urich Lisa & Dean Blomquist Gabriel Blomquist Paul & Diane Heikkila Robert & Connie Williams Dorothy Johnson Phil Kleffner Raymond Page Ken Permann Marian Permann Kathie Metrione Russell Bowman Marcia Bowman Ryan Bowman Brandy Bowman Jerry & Judi Marn Blessed Sacrament Adoration Committee Theresa Pike Marie Grenade Ed McDunn Doris McDunn Gary Hataling Betty Hataling Ann McCullough Carol Roberts Shawni Schraner Justine Mears Austin Schraner Corinne Henley Herbert & Jean Lynn Ashley Family Rose Lammers Tim & Julie Wojtowick & Family Jason, Diana, Shayden, & Jason Todhunter Darrell & Kathey Elliott Jack & Betty Robertson Sharen Lawson Debbie Breding Gwen Begger Mickinzie Schraner Debbie Painter Nanette M. Webber Sandra A. Wedel Kimberlee Pierson Ed & Barb Nevala Kristin Norstedt Schaera Norstedt Patty Kolar Vince Kolar Ed & Marge Spragg Bob & Sherry Helsen Harry & Vicki Throckmorton Verna Nicola Art Hill Kyle Gillespie Emily Gillespie Louie Hermiller Jerry Marn Val Adams Marcy Stinson Jerry Stinson Jodi Sue Muretta Matt Muretta Ed Marn Corky & Becky Gliko Marty & Colleen Johnson Patty Annala Mary H. Kolar Frank J. Kolar Ray Hill Mary Zuhoski Steve Bodner Carol Visocan Charles Kolar Catherine Maki Jeff Vaskey Dick Bennett Joan Bennett Sheila Croff-Temperton Patricia Parchen Dave Parchen Helene Parchen Jake Parchen Leonide Bodner Conrad Bodner Charlotte Brurud Cathy Burton Harriet Jones Father Jay Peterson Rose Waldenberg Rick Waldenberg Amy Waldenberg Britnie Waldenberg Sarah Waldenberg Caleb Schendel Megan Waldenberg Whitney Janes Tuck Sheasby Debbie Sheasby Daniel Sheasby Deanna Sheasby David Sheasby Ben Fredenberg David Fredenberg Sam Fredenberg Noah Fredenberg Molly Fredenberg Abe Fredenberg Allen Janes Debbie Janes

Megan Janes Nathan Janes Mr. & Mrs. Alan Henry & family Kassie Taylor Shane Klippenes Quenby Klippenes Kayla Klippenes Maggie Klippenes Sydney Klippenes Kaymarie Jensen Craig Jensen Colleen Klinger Hannah Waldenberg Moriah Waldenberg Terry & Tonie Taylor Caleb Taylor Kyle Taylor Edward & Sarah Ostlund The Cozy Tea Hut Beltone Hearing Aid Center Virginia Pedro Mary Gaudreau Jody Dernovich Margaret Walsh LaVern McFadden Cindy Oakland Irene Brook Ardie Reuter Trudy Stimac Jan Budeski Ron Budeski Bobbie Boutain Meta M. Lux Dolly O’Hare Kathleen Kaluza Helen Mears Andy Mears John Mears Austin B. Guinon Pat Cislo Rosita Diesman Mary Holden Bubnash Martha Griessmer Earl Kelley Shirley Kelley Gabe Pizzini Ray and Carol Mehrens Stuart and Kyla Anderson Agnes Leys Wilbur A. Leys Judy Eystad Anita Brannen Violet Tabaracci Julie Jorgensen Keith and Tracy Johnson Robert L. Gerlach Rory Peck Matthew Peck Sarah Peck John Thomas Lillian Baroni Jo Filipiak Jeanette Yeager Beverly and Gary Stewart Ryan, Jennifer and Charlie Beam Juliana Bliss Gene Bushard Jenny Harant Marietta Benton Jeannette Schwegel Joseph Imbrescia Doreen Imbrescia Arlys Koester Andy Gline Marlene Paulsen Aimee Imbrescia Vingie Westrom Roy Houseman Mary Houseman Kori Depner Stuart Anderson Elaine Bartholamaas Fr. Lothar Krauth Lucy Haugen Marge Mears Fredina Johnson Ryan Mears Teresa Schraner Dave Schraner Justine Mears Shawni Schraner Roger Mears John Mears Jr. Lois Mears Sheila Trexler Charlie Mears Crystal Mears Michael Heidlebaugh Sarah Heidlebaugh James Heidlebaugh Jr. Nancy Heidlebaugh Mary Heidlebaugh Lisa Heidlebaugh Jim Heidlebaugh Bishop Anthony Milone Jim Brodeur Colleen Hueth Dana K. Lomas Margaret Lomas Colette J. Bernica David J. Bernica

Cynthia Delgado William P. Donlin Randall J. Harmen Frances A. Donlin Sr. Francis Xavier Porter Lillis Chilson Larry and LuAnn Hilton Gene and Linda Budeski Chris Budeski Sandy Budeski Katherine Budeski Sarah Budeski Helen Hackett Raymond Hackett Darlene Barros Sylvester Barros Mary S.C. Okes Antonio Santin Jackie Santin Bernadette Santin Thomas Santin Daniel Santin Oliver Santin Fred and Kathie Avis Jacqueline Y. Kerry Matthew Kerry David W. Kerry Jeanette E. Dey Adele Meister Evelyn Q. Gaspar Maureen and Tom Balyeat Rev. Patrick Zabroski Maureen & Tom Balyeat Loretta Winters Philip Wilberding John and Diane Abrahamson Gena Sevalstad Alice Smock John and Amy Anderson Marilyn Wilson Jo Harant Tony Timmerman Sharon Zuhoski Pat and Jim Huber Phyllis Garrett Arne Fulbright Jan Fulbright Ellen Lea Marie Stimac O M Stimac Sr. Lu Ray Mike Lamphier V. Spika Kris Kaul Matt Kaul Kathy Harrington Terri Bede Sr. Maryalice Pierce Sr. Catherine Cook Sr. Judith Ann Crosby Allan Strickland Wilhelm Dahlen Henry J. Mc Dunn Sister Jane Sorinson Tiffany Christiaens Delores Mills Dennis Boutain Arlene Zaremski Landis Meeks John and Audrey Kelly Frances C. Barry Peter Hoppe Mary Valacich Lillian Bourne Thomas Burton Sharon Emett Lucille Penney Kathleen Spurr June Prince William C. and Barbara Brown Marilynn Taylor Connie and Colin Steele Dale and Esther DeVault Henry and Irene Zanto David, Pam, and Kelsa Birkenbuel Ernie and Mary Bailly M G Sonny Haugen Harold and Elizabeth Botzet Mike and Lisa Diekhans Al and Cecilia Diekhans Karen Rausch Tony Rausch David Rausch Cecilia Diekhans Christina Hoppe Tomas P. Van Tighem Marjory L. Hawkins Laura Myers Roy and Georgia Marion Mary and Harold Hasenkrug Janet and Phil Krezowski Alberta Horan Virginia Voytoski Barb Rasmussen Margie Hillyard Cathy Heisler Dr. Randy and Hildy Boespflug Mary Jo Bailly Marilyn, Richard and Ryan Osterman Mary Floyd Sister Celilia, CHM Stephen and Barbara White

Mary Gail Russ Patsy Laubach Dick and Cindy Marceau Ramona Takala Yatsko Juanita Meeks Justin Meeks Byron Meeks Debra Frey David Frey Denise Terra Jennifer N. Holmes Frances R. Holmes Diana Burton Earl Boume Penny Emett Dalton and Barbara Meaux Deanna Christianson Brother Matthew Norman and Theresa Norman Gary and Mariesa Schneiderhan Sandra St. Louis Mary Gaudreau Sister Elaine Caron Jane Putnam John Ginnaty Kay Kessel Penny Hill Elsie Lorenz Arnold W. Fischer Marjory Fischer Keener and Judy Boyce Gary and Sylvia Adams Doris McPherson Matt and Jill Clark Matthew, Sarah, Benjamin and Rebekah Clark Colleen and Jerry Mans Alvina Presler Ruby Willey Bill Sybrant Betty Quickenden Pat Sponheim Angie Juvick Donna and Bob Stevenson Rev. Kent Stenzel Barb Stenzel Henry and Alice Schuman Jim Going Barbara Going Iona L. Grundmann Bill and Darlene Murray Paul and Irene Ghekiere Jarrod and Theresa Richardson Gary and Rose Shelden Bill Wegner Ed and Sherri VanVleet Dayna and William Harr The Eastley Family Jay Schlecht Joel and Tina Kempff Matthew, Timothy and David Kempff Paul Nordwall Bev Hutchinson Jim Hutchinson June Kraus Len Koelbel Rosalie Koelbel Diane Thompson Wally Thompson Jill O’Moore Trinity Lutheran Women in Mission Randi Meehan Tim and Hui-min Meehan II & Family Nick and Victoria Ruppert & Family Andy and Kathleen Hall & Family Mr. and Mrs. Bill Hall & Family Tom and Anita Barker Mike and Fonda Workman James (Mac) and Lilly McLauglin Philip and Sheila Shea Robert Bramblett II Missy Shea Candice Bramblett Kristin Shea Olga Cole Stella Matelski Bea Lane Katie Nelson Joyce Schade Joy D. Tyler Carol Peters Lutherans for Life Peter Klevberg Richard Betsch Judy McCaffrey Norm Sollid Carole Sollid In Memory of: Amie Sollid Timothy Sollid Jennifer Sollid William E. Henning Lynda Henning Arden Sunwall Martha Sunwall Katherine Sunwall David Sunwall Doreen Sunwall

Don Miller Scott and Jamie Vosen Gary Koljonen Janet Koljonen Abigail Koljonen Abram Koljonen Scott Koljonen Jed Koljonen Krista Koljonen Kate Koljonen Thory Sollid Hannah Koljonen Benn Koljonen Philip DuPaul Karen DuPaul Hannah DuPaul Jared DuPaul Talitha DuPaul Levi DuPaul Eunice Eckhart John Fassler Margaret Hayes Darlene Fassler Jeanne Wilmot Connie Tice Jacob Schmidt Sara Coleman Kari DeSmet Linda Guinan Dave DeSmet Gertrude Pancich Claire DeSmet Gary Guidotti Joanie M. Schmidt Nellie M. Schmidt Frank Olszewski Jenna Beck B.J. Davis Miki Lyne Sun Kathleen McGregor Sharon Gray Mary Ann Evans Joe Bertha Maria Bertha In Memory of: Frank & Ann Nardinger Bill & Marie Budeski Pamela Boespflug Nancy Spragg Jack M. Gamble Ed & Mary Malone Mary Ann Gamble Michele Mindt Mary Judge Jo Ann Preciado Juanita Tyner Naomi Frame Eric W. Spragg Terry Kuntz Jean Hawkins Chrissie Magart Maria Mathews Edmund Reinhardt Jason Mathews Bob Magart Joe & Nancy Loncki Carla Buffington Marilyn Michels Sue Strickland Sally Kommers Al & Dolores Olszewski Linda Williamson Chuck & Sylvia Harant Sam Williamson Karina White Kathleen Kaluza Sylvia Tuss Arthur A. Kaluza Colette Etchart Dotty Walker Nancy Pallares Carole LaValley Arlene Kato Mark Hunt Anna Tacke Edward J. Bernica Sandy Bryant Rhea Wirtz Sr. Helen Rose Kaszlebowski Bill & Joanne Waldenberg Sr. Rita Kohut Shirley & Doug Wilson Janet White David Martinson Steve Becker Mary Martinson Ginny Becker Margaret Eddy Patricia Casteel Dick Eddy Marlene Fitzpatrick Tracy Tomich Craig Treptow John and Beverly Hanewald Russ Wahl Loraine Wahl Margaret Davis Bob Tobacco Michael Winters Gabe Pizzini Margaret Walsh

St. Joseph-G.F. St. Lukes-G.F. St. Ann’s-G.F. Our Lady of Lourdes-G.F. Blessed Sacrament-G.F. Valley Community Bible-G.F. Holy Spirit-G.F. Trinity Lutheran-G.F . Triumph Lutheran -G.F. Zion Lutheran-Power St. Mark-Belt St. Mary’s-Raynesford Holy Trinity-Centerville St. Clements-Monarch St. Ann-Fort Shaw Sacred Heart-Cascade

Plan to stand with us in The National Life Chain on the second Sunday in October, October 8, 2006.


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Greg Hall, General Manager Gold’s Gym

Choosing the right gym can be a stressful and time- consuming process, and there is more to picking a gym than price. Do not be fooled by how few or how many dollars you spend. They do not guarantee success. As a manager of Gold’s Gym, I find that other factors play more important roles in the choosing of a gym. Finding the right fit will make your gym experience fun and rewarding.

First, put yourself in a fail-safe environment. You need to know more about the gym you will be joining. Is it high-energy? Is it loud? Is it mellow? Different times of the day have different atmospheres, so you’ll want to know which one fits you best. And of course, you’ll want to make sure it’s not so crowded that you can’t use the equipment or get in a class. Sometimes, a good atmosphere is the difference between getting in shape and staying home.

Second, choose a gym with a good variety of classes, like those at Gold’s Gym. The variety will give you more reasons to workout and help to keep your routines fresh. Make sure your choice of fitness facilities has classes that fit your schedule and your personality.

Third, make sure the staff is friendly and knowledgeable? These are the people who will be there to help you get acquainted with the gym, so make sure you feel comfortable with the staff. At Gold’s Gym each new member receives a comprehensive tour and a session with a personal trainer. This eases tensions and makes the transition more comfortable.

Last, look to the offerings that a gym has and check for any hidden costs. At Gold’s we offer a complimentary day care service, towels and classes at no additional charge. Memberships can be created to fit an individual’s specific needs. Be an informed consumer. Know what it is you are purchasing and at what cost.

Picking a gym may not be the easiest task, but the time spent will help ensure fitness success. Ask for a complimentary workout to see if the gym fits your needs and then make the informed choice that will help lead to a healthier you.

Picking the Right Gym For You

Licensed Skilled Nursing Home

• Physical Therapy • Speech Therapy • Rehabilitative Nursing • 5 Meal Plan • Dementia Care • Respit Care • Adult Day Care

- Full Activity Program -

Teton Nursing Home 24 Main Ave. N. - P.O. Box 317 Choteau, MT 59422 • 466-5338

24 Hour Licensed Nursing Care

Making The Transition By Ronda Addy Giving up independence is not something anyone wants to do. As we get older, we figure we’ve worked hard and we should be able to live where we want and come and go as we please. But unfortunately for some, that may not be possible. For whatever the reason, the senior in your life has to go into an assisted living facility. The transition will not be an easy one, but here are some tips designed to make it a little easier. Now that the decision has been made to move your loved one to an assisted living facility, how do you choose one that is right for them? Word of mouth is a good place to start. Ask friends and family if they have heard about any good facilities. Do a little research either through phone calls to facilities to request information or through the Internet. Getting general information will allow you to determine if you want to pursue a facility or not. Next, start making a list of facilities you want to visit. When you go for a visit, have a list of questions you want to ask. Scheduling your visit around mealtime will let you see how dining is handled. As you take your tour, pay attention to how the staff interacts with the residents. Do the residents look happy and well cared for? Is the facility well lit, open and clean? Be sure to ask about the activities. Are there daily activities? Is the staff involved in the activities? Check out the living quarters. How much closet space is there? Can residents personalize their living quarters? Can a wheelchair or a walker fit in

the bathroom? How are emergencies handled? Does the facility call the family? How long does it take an ambulance to get to and from the facility? Are you required to sign a contract, and if so, can the contract be cancelled? What is the down payment needed before moving in? You’ve made the decision about which facility to move your loved one to. Now comes the really hard part, the move itself. Chances are your loved one will be moving from a house with many years’ worth of possessions. Decisions will have to be made about what to keep and bring. Have your loved one choose the possessions that mean the most to them and bring those to their new home. Prior to the actual moving day, have all the furniture and possessions in place at the new home. This will help avoid chaos and make the new resident the focus of the day. It is best to arrive in the morning on moving day to signify a new day. Make sure the staff is on hand to greet the new arrival. Even though everyone will want to be there to help, the fewer family members around, the better. Family members that are present should plan on staying through lunch and helping the new resident make friends. Family members not involved in the move can stop by frequently to help with the transition. Once move-in day is over, the transition phase will begin. There will be difficult times and family members should be prepared to deal with these. After all, moving is a big adjustment for anybody, but moving and giving up possessions and independence is huge.


1. Avoid sharing drinking and eating utensils with people who are sick.

2. Wash your hands before eating and as often as possible.

3. To increase your immune system, take a multivitamin daily and eat vitamin C-enriched foods such as oranges, tomatoes and broccoli.

4. Drink eight glasses of water a day. Herbal teas and diluted fruit juices can also increase your water intake.

5. Get 7 to 8 hours of sleep a night.

6. Manage stress as it can weaken the immune system.

7. Exercise regularly.

8. Avoid contact with people who are sick.

9. If you can, stay home when you are sick.

10. Avoid touching your eyes, nose or mouth. Germs are often spread when you touch something that is contaminated and then touch your body.

How To

Avoid a

Cold

Tips for Long-Term Weight Control After dieting and exercising diligently for months, you’ve finally lost those last three pounds that somehow seemed the hardest to shed, bringing your total number of pounds lost to 25! You are so excited, as you are now at your ideal weight and love your new figure. You feel more confident and energized. “What an accomplishment,” you say to yourself. “My hard work and efforts have finally paid off.” The hardest part is over, you think. But don’t kid yourself, since the hardest part, keeping those 25 pounds from creeping back on, is yet to come. 1. Eat well-balanced meals. Eat a

variety of foods everyday from each of the five food groups: milk, meat, fruit, vegetable, and bread. And allow for an occasional treat. 2. Limit fat and sugar. Cut down on foods high in fat and sugar, or substitute with reduced-calorie and reduced-fat foods and beverages. The fat in your diet should be limited to 30 percent or less of total calories each day. And calories still count! 3. Evaluate your eating patterns. Sometimes six small meals a day can help you control your hunger. If you prefer to stay with eating three main meals, always plan for some low- calorie, between-meal snacks to help

you avoid overeating at your next main meal. 4. Exercise. Determine what type of physical activity best suits your lifestyle. You should work your way up to regular aerobic exercise, such as brisk walking, jogging or swimming, since it is a key factor in achieving permanent weight loss and improving health. For maximum benefits, most health experts recommend exercising 30 minutes or more on most, and preferably all, days of the week. 5. Learn weight-maintenance behavior and continue to modify it by: accepting the fact that you will

still be tempted by

fattening foods; realizing you can eat tempting foods in moderation so you won’t feel deprived; increasing low- calorie and low-fat choices; trying new forms of exercise. (By making exercise fun, you will likely stick to it.) 6. Know your eating habits. Do you overindulge when eating your favorite foods? Do you eat when you’re depressed or worried? Do you use food as a reward? Keeping track of your eating habits in a food diary may help you cut down on how much you eat. Don’t let a temporary setback get you down. Go right back to your winning ways!

How to Have Good Posture

DO’S · Make a conscious effort to stand up straight. Pretend you’re like a marionette. Slouch forward and dangle your arms like you’re hanging by your neck. Then lift your head up and roll your shoulders back. Now, you’re standing up straight! · Pretend you have elephants on your shoulders. Pull your shoulders back and down like you just took a deep breath. · Stand against a wall so you know what a perfectly straight spine feels like. While this technique won’t feel too comfortable - your spine has a curve - it will give you the idea that your shoulders have to go back as your butt moves in. · Level your chin. The highest point of your body should be the top back region of your head. Relax your jaw and neck muscles. · In a seated position, put both feet flat on the floor and scoot forward to strengthen back muscles. Your shoulders should be aligned vertically over your hips.

DON’TS · When you sit, don’t lean on the back of your chair, and avoid crossing your legs. · Don’t sit in a chair that’s too high or too far from your desk. Leaning forward can lead to back pain. · Don’t stay seated all day. Take a break, stand up (following that first “Do” above) and walk around the office. Then when you sit back down, reinstate your seated posture. · Don’t sleep on a mattress that is too soft or use more than one pillow. Both things can interfere with your attempt to maintain a neutral spine position in bed. It’s best to lie on your side or your back, not on your stomach, which arches the natural curves of your back, causing strain.

Your mother always told you: “Don’t slouch. It’s not ladylike!” Though it may be tough to admit, yo ur mother did have a good point. Bad posture can make you look shy, shorter and heavier - plus, it’s bad for y our back. People often focus their health efforts on diet and exercise. While those aspects of your health ar e important, practicing good posture can also help you look and feel better about yourself. Bonus: The results ar e instantaneous. You’ll look confident, poised and 10 pounds lighter - all in a matter of seconds. Sou nd good? Then follow these Do’s and Don’ts.

The key to good posture is awareness and practice, practice, practice. Standing or sitting up strai ght won’t feel natural immediately. But over time, you’ll find that your body will look and feel better when you ar e standing straight. Give it a try. The benefits are well worth the effort.

heart & health cover.eps - rocknestudio

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