Healthy Lifestyles 2013 by Perham Focus

Healthy lifestyles 2013

Published by the Perham Focus

A healthy way to eat

Vegetarianism

Holistic Health Care

Fostering

fun & fitness

Eyewake-up care call

Of course we face changing health care needs over a lifetime, and

We know this calls for a talented team of professionals.

TCHC MEDICAL STAFF: GENERAL SURGERY: Thomas Van Bruggen, MD, FACS David Kloss, MD, FACS

FAMILY MEDICINE: Tim Schmitt, MD Matthew Yelle, MD Steve Davis, MD John Pate, MD Shaneen Schmidt, MD Bobbi Adams, MD MaryLee Legried, MD Nicole Strand, MD Heidi Olson, MD Ben Hess, MD Kevin Wentworth, MD Robert Muller, MD

Your health care needs â€“ a dynamic part of life that continually changes throughout your lifetime. With 87 years of experience caring for patients of all ages, we value the team approach to your health.

Medical Staff Tri-County Health Care has clinics proudly in Bertha, Ottertail, Henning, Sebeka and Wadena to care for you and your entire family.

Thomas VanBruggen, MD General Surgery - FACS

David Kloss, MD General Surgery - FACS

Tim Schmitt, MD Family Medicine

Matthew Yelle, MD Family Medicine

Steve Davis, MD Family Medicine

John Pate, MD Family Medicine

Shaneen Schmidt, MD Family Medicine

Bobbi Adams, MD Family Medicine

MaryLee Legried, MD Family Medicine

Nicole Strand, MD Family Medicine

Heidi Olson, MD Family Medicine

Ben Hess, MD Family Medicine

Kevin Wentworth, MD Family Medicine

Robert Muller, MD Family Medicine

Gerald McCullough, MD Radiology

Greg Smith, MD Pathology

Aaron Larson, MD Psychiatry

Janelle Strom, MD OB/GYN

Jennifer Arnhold, MD OB/GYN

Robert Davis PA-C

Renae Galbrecht PA-C

Thomas Weston PA-C

Barb Heier PA-C

Kayla Brunkow PA-C

Jill Wilkens PA-C

Tina Hulse PA-C

Lorinda Zigan PA-C

Linda Kuismi FNP

SPECIALITY CARE: Gerald McCullough, MD, Radiology Greg Smith, MD, Pathology Aaron Larson, MD, Psychiatry Janelle Strom, MD, OB/GYN Jennifer Arnhold, MD, OB/GYN

MID-LEVEL PROVIDERS: Robert Davis, PA-C Renae Galbrecht, PA-C Thomas Weston, PA-C Barb Heier, PA-C Kayla Brunkow, PA-C Jill Wilkens, PA-C Tina Hulse, PA-C Lorinda Zigan, PA-C Linda Kuismi, FNP Amy Severson, FNP Kathy Harthun, FNP Alison Meyer, FNP Andrea Craig, PMHP

OUTREACH SPECIALISTS:

HEALTHY LIFESTYLES 2013 2

Audiology Cardiology Child Psychology Dermatology Ear, Nose, Throat (ENT) Interventional Radiology Pain Management Neurologist Physiatry Oncology Ophthalmology Orthopedics Pulmonary & Sleep Study Spine Urology

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Lakes Area Bike Club

our pharmacists

Care About You

We pride ourselves on customer service and satisfaction. From prescription drugs to over the counter medications, we strive to know what is best for you.

Eye Care

Vegetarianism

CONTENTS Lakes Area Bike Club . . . . . . . . . . . . . . . 4 Wake-up call to the importance of eye care . . . . . . . . . . . . 6

Seip Drug AND Seip Prescription Shoppe are exclusive dealers for Medicare approved Dr. Comfort diabetic shoes. Ask us how Medicare will fund custom fitted diabetic shoes. All shoes come with 3 pair of custom fitted orthotic inserts. Many styles and colors are available including boots and tennis shoes with laces or velcro closures.

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Tips to keep eyes healty . . . . . . . . . . . 9 AdvocAcy ProgrAMS

A holistic approach to health care . . . . . . . . . . . . . . . . . . . . . 10

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Vegetarianism: A healthy way to eat . . . . . . . . . . . . . . 14 Healthy food: Healthy pets . . . . . . . . 18 Giving your health a lift: Weight lifting offers benefits, especially to seniors . . . . . . . . . . . . . . 22

PArENtiNg tiME cENtEr The Parenting Time Center (PTC) is a program of Someplace Safe and operates separately from the Advocacy programs, with separate staff to alleviate conflicts of interest and maintain confidentiality.

Advocacy Office

New trails provide a route to healthy living . . . . . . . . . . . . 24

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Resource directory . . . . . . . . . . . . . . . . 25

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HEALTHY LIFESTYLES 2013

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Parenting Time Center

Our Parenting Time Centers are designed to assure that children can have safe and conflict-free access to parents through a variety of services. Each center provides a safe, neutral location for drop off, pick up and visitation of children.

Lakes Area Bike Club

Fostering fun, fitness, and even a new family — by Joe Bowen —

HEALTHY LIFESTYLES 2013 4

at Puetz is one of the founding members of the Lakes Area Bike Club, but she’s quick to point out that she’s not in charge of it. No one is, really. “The idea with the club when we started was to keep it simple,” she said after finishing an eight mile ride near Menahga in midJuly. “The first few years we didn’t charge dues. We’d pass the hat to pay for the Web page. Then we got a little more formal,” she said. But not much more formal. The club charges dues infrequently, and the web page is its only major expense, Puetz explained. “Everybody in the club has been in other organizations and the one thing we felt was that money complicates things,” she said. The club started in 2002 with an initial membership of about a dozen people, although only six were able to make the initial meeting at the Perham Area Community Center. Starting in mid-April and lasting until the end of September, club members ride once a week on Tuesday nights starting in various locations around the region, weather per mitting. Usua l ly about 30 riders show up, depending on weather, location and so on, but sometimes there are considerably more. “A couple years ago out of Detroit Lakes we had 58 people,” Puetz said, adding that the club usually has a lot of people show up to rides in that area. Each ride is split into three routes of differing lengths: a shorter route of nine to 13 miles;

a medium route of about 20; and a longer route, for the “big dogs” in the club, of 30 or more miles. At a ride near Menahga this July, the routes measured 16, 21 and 34 miles. The routes are picked by a “ride master” – someone who, in keeping with the club’s informal spirit, happens to live nearby, volunteers their help, and, perhaps most importantly, arranges for a postride dinner at a nearby restaurant. “If we have beautiful weather, then the ride master did their job,” Puetz adds with a smile. The club meets at a different restaurant after every ride to share stories, a hamburger, and a beer or two as they wait for their friends to trickle in after their rides. Puetz said she gets a lot of questions from people who might be intimidated by the club, but wants to assure potential cyclists that “really anybody fits in this club. If you can ride seven to eight miles, you can ride in this club.” She explained that most new, serviceable bicycles cost as little as $300 to $400. “You don’t have to spend thousands,” Puetz said. Steve Wolwick, of Fergus Falls, has been with the Lakes Area Bike Club for three years. As he was getting ready to ride in July, he explained that he used to bike in the ‘70s, but was prevented when he moved to “Bush,” Alaska – a term he uses as a synonym for “middle of nowhere.” He moved back to Fergus Falls and found himself gaining weight. “I got to 250 (pounds) and had

a little stroke. I started riding my old mountain bike to work,” he said. Wolwick is considerably less than 250 pounds now, and says he enjoys riding with other people because it keeps him motivated. Participation in the club doesn’t just get some riders in shape – some members have gotten spouses, as well: Linda and Don Isenee met during one of the club’s rides and were married last July. Don joined the club in 2002 and Linda joined in 2003, he estimates, but they didn’t meet until a year or two afterward. “With the bike club there’s the social aspect,” he said. “A good social life is good for your mental health. Some of my best friends are in the bike club.” P uet z he r se l f h ad a r ide between her wedding ceremony and reception, complete with a champagne toast in a local park. She said the benefits of bicycling are “obviously the cardiovascular, you can help your joints, and some of the stuff that you can’t measure, like just being outside. One thing about being on a bicycle – and it sounds kind of weird – but it’s just the smells. When you’re going down a country road, the smell of cut hay – sometimes you smell the country barns, too,” she said with a laugh, “but you can’t get that in a car. That’s something you can’t measure, but when it’s January and 20 below, you can go back and recall that wonderful smell.” For more information, visit the club’s website, www.lakesareabikeclub.com.

b gets ready The Lakes Area Bike Clu e master, rid s ek’ we t tha h to ride wit from right. Heather Anderson, fourth

Roughly half of Tuesday’s Lakes Area Bike Club members toast the ride as they wait for the “30-milers” to finish.

urse.

begin a 13-mile co

HEALTHY LIFESTYLES 2013

as they to County Road 71 Three riders turn on

Eye-opener

wake up call to the importance of eye care — by MARIE NITKE —

HEALTHY LIFESTYLES 2013 6

next couple of days, I should go see an eye doctor. I did as he said, and, a couple of days later, had my first-ever eye appointment. I had no idea what to expect, but nevertheless it wasn’t what I expected. There was a big machine to stare into, drops that dilated my pupils, lots of questions about my overall physical health; it was all new to me. In the end, the diagnosis wasn’t what I was expecting, either. It wasn’t good. Acute uveitis in both eyes, with a side of synechia thrown in for good measure. If you’re anything like I was then, you have no idea what those terms mean. But they sound scary, don’t they? They sure did to me. And what I learned about them didn’t do anything to soothe my nerves. My eye doctor, Dr. Timothy Neitzke of Perham Eye Clinic – and, later, scores of Internet web sites and blogs – helped me understand what uveitis is. Basically, it’s an autoimmune disease that causes inflammation of the uvea (a middle layer of the eye that surrounds the eyeball and includes the iris). So, my eyes were being squeezed by inflammation, causing pressure in the eye chamber. The disease had progressed to a point bad enough that it led to the complication of synechia – meaning my irises were stuck to the layer in front of them. This raised the pressure even further, and prevented my eyes from focusing. The synechia had to be “broken,” Neitzke said, before my vision could start to recover. The thought made me shudder. Something in my eyes needs to “break?” That sounded awful. At the same time, the uveitis needed to be treated immediately, and aggressively. I was told that my case was very unusual. Neitzke said uveitis doesn’t normally just pop up in people my age, and it typically occurs in just one

HEALTHY LIFESTYLES 2013

Until two years ago, I had never really given a lot of thought to my eyes. If I did, it was about what color eye shadow to wear, or how to keep those bags under control. It never occurred to me that my eyes are an organ. A part of the body that, like a heart or brain, needs to be cared for and kept healthy. I took them for granted. In school, I always passed my eye screenings with flying colors. Perfect 20/20 vision, they told me. Same thing when I took my driver’s exam – passed the vision test without a hitch. So I thought I had nothing to worry about. I never saw an eye doctor. Not once. Never even considered it. I could see just fine, so I figured why worry about it? I didn’t need glasses, so what did I need an eye doctor for? Then, about two years ago, at the age of 31, I got a wake-up call. I looked in the mirror one day and noticed that my eyes were red. Really red. They’d never looked that way before. I did a little Googling and determined that it was probably a sinus infection. No big deal. The next day I visited the doctor, and he thought what I thought: sinus infection. I got a prescription and went home, figuring it would clear up in a matter of days and all would be well. Instead, things got worse. Several days went by, and my eyes just got more and more red. And whatever was going on started to affect my ability to see. Things looked fuzzy and cloudy, and I had trouble focusing. Bright lights really bothered me, and my eye sockets felt strangely sore. I went back to the doctor, who was still thinking it was a sinus infection, a stubborn one. But he added that, if things weren’t clearing up within the

HEALTHY LIFESTYLES 2013 8

eye, not both. I also had a pretty serious case – bad enough that some treatment options, such as injecting steroids into the inflamed areas of the eyes with a needle, could not be considered, since the inflammation was too advanced for that to be effective. (I can’t say I was disappointed to hear that last bit. Who wants a needle in the eye?) Instead, I had to douse my eyes in steroid drops many times a day, and wake up every couple hours throughout the night to do the same. When at first it didn’t seem like the steroids were helping, the dosage was upped even more. Long-term use of steroids in this manner could lead to all sorts of complications later on, but I was banking on this being a short-term thing, and it was all I had. Meanwhile, the other drops I was taking for the synechia kept my pupils dilated at all times, blurring my vision and making it impossible to focus. My life had turned upside down. As a newspaper editor, I depend on my eyes for my livelihood. My days are spent in front of papers and screens, reading and writing and scrutinizing every tiny line and detail. I was trying to do this with eyes that wouldn’t work, an obviously futile effort. The computer screen was a big blurry blob in front of me, and newspaper print? Forget it. I was also unable to drive. My sensitivity to light was so bad that the headlights on passing cars were nearly blinding. I had to wear sunglasses at all times, even indoors, and shut my eyes in bright light. I was constantly wincing. I couldn’t get myself to and from work, or to appointments or interviews. Simple things like picking up a gallon of milk from the store became problematic. It went on like that for weeks. I started to fear the worst. All those online blogs I read about other people’s experiences with uveitis only escalated my fears. Some people have the condition chronically, and end up with glaucoma, cataracts, macular edema and even blindness within only a matter of years. I read multiple stories about people who had lost their sight to uveitis, or who routinely go through that nightmarish needle-in-the-eye treatment, and still have to cope with vision problems and other serious complications. Increasingly paranoid, I started to ask myself, “What if that happens to me? What if this doesn’t clear up, or, if it does, what if it comes back and becomes chronic?” Without my good

Local eye doctors commonly see patients for: n Nearsightedness and farsightedness n Allergies n Foreign objects in the eye n LASIK referrals n Routine exams n Glaucoma (especially among older adults) n Macular degeneration n Cataracts n Infections n Inflammation/ autoimmune disorders n Growths/lesions

vision, I couldn’t be an editor anymore. What would I do with myself? How would I live? Who would drive me around? All kinds of difficult thoughts and questions were swimming around in my head. Fortunately, my paranoia didn’t have time to reach a peak panic point. Within a matter of weeks, my synechia broke, and my pupils started to dilate normally again. Soon after, my vision returned to a functional level. I was at least able to read and edit again, albeit with some strain. As more time went by, the steroid drops started to work, and the uveitis began to go away. It took months, but I weaned off the steroids, and my eyes eventually returned to full health. I was lucky. It could have just as easily gone another way. About half of all uveitis cases are isolated incidents in which a cause is never found; the other half of the time, the uveitis is just a symptom of something else going on inside the body – most likely another autoimmune disorder, and in these cases, the condition may never go away. I was tested for this possibility, but everything came back normal. Odds are, I’ll never know how or why I got uveitis. And today, about a

year and a half later, I couldn’t care less. I’m just thankful it hasn’t returned, and I’m grateful for the early diagnosis and great care I received. I’m convinced that, had I not had such quality care, the uveitis would have quickly gotten out of control. And who knows what would have happened then? The whole experience has given me a new perspective on eye care and the importance of eye health. Our eyes are a part of the body that we highly value. They deserve to be treated with as much care and attention as the rest of us, yet they’re often, oddly, overlooked. School screenings and driver’s exam vision tests don’t do enough to tell us what’s happening with our eyes. Since my ordeal with uveitis, I’ve started making annual or nearly annual eye checkups a priority. I’ve learned things at those checkups that other screenings never revealed – I have astigmatism in one eye, and I’m farsighted. I’ve tossed out my old attitude of, “I don’t need an eye doctor, I can see fine,” in favor of a proactive approach to eye care that takes preventative measures and hidden conditions into account. I’ve learned that, when it comes to ocular health, there’s more to it than meets the eye.

Get proactive Keep your eyes healthy with these simple tips

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HEALTHY LIFESTYLES 2013

Dr. Timothy Neitzke, an optometrist at Perham Eye Clinic, says there’s a common misconception that eye care is all about glasses. “Most people associate eye care, and all health care, really, with a problem,” he said. “It’s reactive instead of proactive.” Waiting until something’s wrong before seeing an eye doctor is unwise, as things go undiscovered and thus untreated. “With eye care, it’s not about what you see, it’s what you don’t see that’s the problem,” said Neitzke. Many ocular medical conditions have no symptoms in their first stages. Glaucoma, for example, can’t be seen or felt until the disease is quite advanced, but left untreated, it can permanently damage vision. In fact, it’s the second-leading cause of blindness, behind cataracts. While sight and vision correction is a vital part of eye care, so is prevention. Eyes, like any other part of the body, need proper health care from infancy onward. Neitzke recommends that every baby get an eye and vision assessment by six months of age. These early, baseline examinations, he said, can help identify and correct some common disorders like “lazy eye” and nearsightedness. Early detection and treatment of these kinds of disorders can make all the difference for kids later in life. One boy that Neitzke knows of, for example, had trouble in school for years, particularly with reading, before it was discovered that he had an eye disorder that wasn’t detected by school screenings. Had he seen an eye doctor earlier, his whole school experience could have been much different. After infancy, it’s important for children and adults to continue to see an eye doctor about every two years, said Neitzke. After age 40, people should be examined every year. In addition to regular eye exams, Neitzke offered these other tips to keeping eyes as healthy as possible: -Eat well-balanced meals that include plenty of fruits and vegetables. Leafy greens, such as spinach and kale, are especially recommended. These contain a carotenoid called lutein, which is good for the eyes. (Carrots also provide lutein, giving some credibility to the old wives’ tale that carrots are good for your eyesight.) -Get all your vitamins and minerals; preferably through food, but if need be, from supplements. -Wear sunglasses when outside during the day, to protect your eyes from ultraviolet light. Be sure to wear them when on the water, as well as on land. -Wear protective glasses or goggles when working around flying objects. Neitzke said he sees many patients with foreign object injuries to the eyes from weed whacking, cutting wood, lawn mowing, and manufacturing work, among other things. -Don’t smoke. Smoking directly affects the development of disorders like cataracts, macular degeneration and glaucoma. -Exercise. “Human beings are generally the result of what we eat and how we take care of ourselves,” summed up Neitzke. “And that includes our eyes.”

R001940482

— by MARIE NITKE —

“It’s about using every tool available to get people healthy.” – Dr. Sonja Lien, a doctor of integrative medicine at Perham Health

Mind, Body, Spirit: A holistic approach to health care — by MARIE NITKE —

HEALTHY LIFESTYLES 2013 10

Asking these kinds of questions will often lead Lien to the underlying source of the problem. And, if conventional medicine hasn’t or can’t solve that problem, she’s willing to consider alternative treatments. Food allergies like Dubord’s is one of the more common ailments Lien treats through alternative means. Many people have “hidden” food allergies, she said, which means they won’t show up in conventional allergy tests. “Medicine doesn’t know everything,” she said in an interview. “Honestly, we just don’t.” Holistic medicine is more open to natural, common sense and ‘old wisdom’ treatments like nutritional medicine, herbal medicine, essential oils, meditation, yoga, acupuncture, massage, biofeedback and others. The benefits of these kinds of treatments aren’t always scientifically proven, Lien said, and therefore they’re not always accepted by conventional medicine. But they can’t hurt, and many patients report feeling better after trying them. “It’s about using every tool available to get people healthy,” Lien said. Most patients are already keen to holistic treatments, and will experiment with them, with or without doctor approval. “Eighty to 90 percent of patients will look for alternative therapies, and they often won’t tell their doctor about it,” said Lien. “That can cause problems when there are different medications or herbs being mixed. It’s better (for the doctor) to know about it.” Lien has been working out of Perham Health’s New York Mills clinic for six years. She just received

Dr. Sonja Lien, of Perham Health’s New York Mills clinic, was certified by the American Board of Integrative Holistic Medicine this past winter. As a doctor of integrative medicine, she utilizes both conventional and alternative therapies to treat her patients. Her special areas of interest include biofeedback, integrative cancer care, integrative care in chronic illnesses like diabetes, and nutritional and natural medicine.

HEALTHY LIFESTYLES 2013

Pat Dubord struggled with what seemed to be severe acid reflux for years. The Dent woman juggled multiple medications to try and treat it, and she tried removing acidic foods from her diet to prevent it. But nothing seemed to work. In fact, the symptoms continued to get worse. Then she took a more holistic approach. Working with her doctor, Dr. Sonja Lien of Perham Health, she opened herself up to the idea that she might not be suffering from acid reflux at all. Lien, a medical doctor who is certified by the American Board of Integrative Holistic Medicine, suggested that Dubord remove the major food allergens of dairy, gluten, corn, soy and eggs from her diet for a number of weeks, then slowly reintroduce them back into her system, one at a time. The goal was to pinpoint which, if any, of these foods might be creating the problem. Dubord did as instructed and, lo and behold, discovered that every time she ate corn or corn products, her symptoms flared up. After removing corn from her diet, the symptoms disappeared. It turned out that what Dubord had been struggling with for years was a food allergy. “It was all natural, done purely through looking at what I was eating,” said Dubord of her treatment process. “The natural approach worked for me, and I’m much better because of it.” Her story isn’t uncommon among Lien’s patients, a number of whom seek alternative treatments for health issues that haven’t been able to be solved through conventional medicine alone. With her holistic focus, Lien takes a broad look at her patients’ health, considering their physical, mental and spiritual states as a whole. She looks not only at how to treat their problem, but pays special attention to what may have caused it in the first place. If a patient comes in to see her about stomach pains, for example, she’ll consider all the possibilities that conventional medicine would, but with an emphasis on diet, environment and life situations – is the patient under a lot of stress? Has he or she been eating healthy or unhealthy foods?

her certification in integrative holistic medicine this past winter. Learning more about integrative medicine, she said, “made me start looking at my patients with a fresh pair of eyes.” Most often, she finds herself working with patients on diet, nutrition and exercise, encouraging them to live healthy lifestyles to prevent getting ill in the first place. She recommends a plant-based diet, with less meat and processed food, along with regular exercise. “It usually takes more effort on the part of the patient, to do things holistically,” Lien said. “But the rewards are a lot greater… It’s good prevention, getting them to turn things around a little bit. A lot of it’s common sense, and being open to some older wisdom.” She also works with a number of cancer patients, who find alternative therapies like yoga, meditation, herbal

medicine and acupuncture helpful and comforting. In addition, there are patients who seek Lien’s help in getting off of their prescription medications. “People don’t like to take pills, in general, so for people who are really motivated to get off their meds, this (integrative medicine) can help,” she said. For example, if a person with high blood pressure loses just 10 pounds, that could mean one less medication he or she has to take. To help get the word out about holistic medicine, Lien leads talks with other doctors and sets up an informational booth at area health events. She’s also trying to “walk the walk and lead by example,” she said, by supporting initiatives that promote better health. At Perham Health, for example, she’s trying to get locally produced food into the cafeteria, and she’s pushing for

What is integrative medicine? Integrative medicine looks at holistic and alternative medicine, and “takes the best of both worlds,” according to Dr. Sonja Lien of Perham Health. Doctors of integrative medicine practice western medicine but also support these alternative forms of care. These medically trained physicians understand the relationship between mind, body and spirit, and believe there’s a delicate balance that needs to be achieved in order to reach optimal health. Why does the whole person matter? In many areas of the world, a balance between the mind, body and spirit is considered integral to achieving and supporting optimal health. A person who goes to church every week and does a crossword puzzle every day but doesn’t get any exercise will be out of balance, and will not be as whole of a person as he or she is capable of being.

HEALTHY LIFESTYLES 2013 12

Is it safe? Doctors who practice integrative medicine use research and evidence-based literature to guide their decisions and to add alternative therapies to a patient’s treatment. From yoga to herbal medicine to acupuncture and meditation, these doctors encourage their patients to embrace safe, effective, non-traditional health care methods in addition to regular therapies.

more healthy food options. She’s also trying to do away with sugar-sweetened drinks at the hospital, and she replaced the sugary suckers that used to be given out to kids at the clinic with stickers. And at a local halfway house, she worked with the women and girls there on their diet and exercise needs. “We’re all excited to learn more about how non-traditional or natural therapies can benefit community health,” said Beth Ulschmid, Perham Health’s director of clinic operations. “We’re very lucky to have our own expert in Dr. Lien. Patients have many questions about herbal medicine and supplements, and Dr. Lien is happy to help sort through the benefits and/or risks.” *Excerpts from Sanford’s June 2013 publication, “Embrace: Cancer Survivorship Program.” Used with permission.

These churches in your community welcome you to join them in worship!

Become

STRONGER with prayer Your body may be in great shape, but what about your soul? Join us as we worship in the fellowship of Jesus Christ. You’ll get the kind of workout that leaves you feeling complete.

Apostolic lutherAn church South Main, New York Mills • 385-2088 cAlvAry lutherAn church (elcA) 619 Third Ave. SW., Perham, MN 346-4780 • www.calvaryperham.com Worship: Sun. 8:30 am Traditional, 10:45 am Contemporary First congregAtionAl united church oF christ Gilman and Main Ave., New York Mills • 218-385-2587 Worship & Sunday School 9:30 am, Pastor 218-847-7650 holy cross cAtholic church oF Butler 54216 Cty. Hwy. 148, Butler • 218-385-2201 Mailing address 57189 Co. Hwy. 62, New York Mills, MN 56567 Mass Saturday 8 pm • Fr. Matt Kuhn new creAtion lutherAn church (lcMc) Pastor Randy Freund, rfreund@newcreationperham.org 295 Coney St. W. Perham, MN - 218-346-7203 Contemporary Worship: Sunday 10:00 a.m www.newcreationperham.org new yorK Mills AsseMBly oF god 103 North Hayes Ave., New York Mills • 385-2033 northwoods AsseMBly oF god 945 West Main Street, Perham • 346-liFE (5433) www.northwoodslife.com Worship: 10:00 am sAcred heArt cAtholic church 36963 State Hwy. 108, Dent • 758-2700 st. henry’s cAtholic church 234 Second Avenue SW, Perham • 346-4240 • www.parishfaith.com Mass: Sat. 5 pm, Sun. 8:15 am & 10:15 am • Fr. Matt Kuhn st. John the BAptist cAtholic church Bluffton • 385-2608 • Fr. Aaron Kuhn Mass: Sunday 10:30 am, Wednesday 8 am st. John’s lutherAn church corliss (lcMs) Rev. Phil Booe, pastor@stjohnsperham.org 49658 Cty. Hwy. 53, Perham • 218-346-4302 Worship Sunday: Bible Study 9:00 am • Worship 10:00 am www.StJohnsPerham.org st. lAwrence cAtholic church 46404 Co. Hwy. 14, Rural Perham • 346-7729 Parish Festival - Polka Mass August 4th 10:30 am Prime Rib and Chicken Dinner follows st. pAul’s lutherAn church (lcMs) 500 6th Avenue SW, Perham • 346-7725 Worship: Sunday 9:00 am, Wed. 5:45 pm www.stpaulsperham.com

united Methodist church oF dent 301 Main St., Dent • 758-2242 • Rev. Jerry Bass Sunday Worship, 9:00 am • www.pdumc.com united Methodist church oF perhAM 223 4th Ave. S.E., Perham • 346-7420 • Rev. Jerry Bass Sunday Worship, 10:30 am • www.pdumc.com

HEALTHY LIFESTYLES 2013

st. peter’s evAngelicAl lutherAn church Gilman and Walker So., New York Mills • 385-2011 Worship: 9:00 am • www.stpetersnymills.com Facebook: stpetersevangelicallutheranchurch

Vegetarianism:

A healthy way to eat — by Lina Belar —

HEALTHY LIFESTYLES 2013 14

Articles in several medical journals have indicated that vegetarians tend to have lower body mass index, lower levels of cholesterol, lower blood pressure, and less incidence of heart disease, hypertension, type 2 diabetes, and dementias such as Alzheimer’s. The word vegetarian first came into use in England in 1847 and the movement spread throughout Europe and the United States. The New York Vegetarian Society was founded in 1850. For years, George Bernard Shaw and Alexis Tolstoy, two great literary lights of the 19th century, were considered among the best known of the world’s vegetarians. They each chose to not eat animal foods as a matter of conscience. But in their day, vegetarianism was not well regarded in the west. Shaw once told this story, in an 1898 issue of the Saturday Review: “When a man of normal habits is ill, everyone hastens to assure him that he is going to recover. When a vegetarian is ill (which fortunately very seldom happens), everyone assures him that he is going to die, and that they told him so, and that it serves him right. They implore him to take at least

HEALTHY LIFESTYLES 2013

Simply speaking, a vegetarian is someone who avoids eating meat. But people who refer to themselves as vegetarians range from the very strict – who avoid any products or byproducts of animal slaughter – to those who consider the consumption of dairy products, eggs, or even fish or poultry acceptable. Various packaged or processed foods, including cake, cookies, candies, chocolate, yogurt and marshmallows often contain animal products and can be of concern to strict vegetarians. Vegans, for example, even avoid using animal products for clothing, such as leather for shoes. But many vegetarians are not bothered by occasional consumption. Some vegetarians object to eating meat out of respect for all life. Peter Singer, founder of the animal rights movement, believed that if alternative means of survival exist, one ought to choose the option that does not cause unnecessary harm to animals. Some religious groups recommend abstaining from meat for this reason. Other motivations are environmental or economic. But nearly everyone agrees that a vegetarian diet is, on the whole, a healthy way to eat.

HEALTHY LIFESTYLES 2013 16

a little gravy, so as to give himself a chance of lasting out the night.” In the east, it was another matter. Partly because of conscience, but also because of the high cost of feeding large populations on meat, the Asian continent has always had a high percentage of vegetarians. Hinduism and Buddhism both urged their followers to abstain from eating meat. Most major paths of Hinduism held vegetarianism as an ideal, especially those who studied Yoga. It is estimated that nearly 400 million people throughout the world identify themselves as vegetarian. And, it is becoming increasingly more popular in Western countries. Fifty years ago, it was difficult to find a vegetarian option in a restaurant. Now, most places feature them. There are also thousands of recipes in print and online to guide vegetarians in planning meals. An excellent source for vegetarian cooking ideas is to study the cuisines of India. One of my favorite cookbooks is “The Yogi Cook Book,” by Yogi Vithaldas and Susan Roberts. The book contains an excellent selection of simple-to-prepare recipes featuring authentic Indian cuisine. An interest in ethnic foods can expand ways of preparing a meal rather than the conventional meat, potato and two vegetables of the classic American diet. But even that can be made vegetarian through the use of meat-like products produced with vegetarian ingredients. In this category can be found ‘bacon, sausages, burgers, and even whole turkeys,’ all made from non-meat products. Another good resource book is “Diet for a Small

Planet,” a 1971 best-selling book by Frances Moore Lappé. It was the first major book to critique grainfed meat production as wasteful and a contributor to global food scarcity. The book has sold over three million copies and was groundbreaking for arguing that world hunger is not caused by a lack of food but by ineffective food policy. In addition to information on meat production and its impact on hunger, the book features simple rules for a healthy diet and dozens of meat-free recipes. In the book, Lappé introduced the idea of combining different plant foods so that their combined amino acid pattern would match that of animal foods. But while she was correct that combining would result in a more meat-like profile, it is unnecessary. The myth that the only way to get enough protein is to eat meat is just that – a myth. With three important exceptions, there is little danger of protein deficiency in a plant food diet. The exceptions are diets very heavily dependent on fruit or on some tubers, such as sweet potatoes, or on junk food containing mostly refined flours, sugars and fat. Perhaps one of the best reasons to consider vegetarian options is that it encourages one to think about food in many ways, not just as a source of instant gratification. Too much of the American diet is represented by so-called ‘comfort’ foods, most of which are processed foods devoid of nutritive value and high in calories. Eliminating processed foods, and eating a diet rich in natural ingredients, can improve health dramatically.

Vegetarian Recipes

ppers Pignoli-Stuffed .Pe loaf of fresh Add a salad and a

sired. a good main course This recipe makes can be lef t out if de te meal. The cheese ple com a for ad bre nuts) ne (pi li no pig ½ cup green 4 large, well-shaped ½ teaspoon thyme san cheese peppers ¼ cup grated Parme e oil 3 Tablespoons oliv (optional) 1 or 2 garlic cloves ¼ teaspoon salt bread crumbs pper 2 cups slightly stale Dash of cayenne pe all the white ng ¼ cup raisins ovi m, rem trim and seed the and f three Tab lehal in the t ers Pu pp . oil Cut pe an d ou t with oli ve ide k until well ins coo sh f, Bru hal in e. ves slit memb ran llet, add garlic clo mbs and ski a cru in ad oil e bre d oliv . Ad spoons of d discard the cloves s, pigno li an d thy me. an ove rem n the browned, , ad d raisin Stuff the til lightl y brown ed ) salt and pepper. sau té in the oil un d cheese (optional ad ke at 350 and at he m a bakin g dish. Ba in Remove fro ht rig up m baking nding the fway through the pepp ers lightl y, sta 1 hour, brushing hal to tes nu mi 45 degrees for al olive oil. period with addition

Raisin Vegetable – from India with Love

This really is one of the easi est meals to prepare. The hardest par t about this recipe is the clean-u p. Melted cheese is difficul t to remove, but since this dish is so amazingly delicious there probably won’t be much left. 1 cup raisins 2 Tablespoons peanut oil ½ cup raw cashew nuts (if you (do not substitute any thin can’t find raw, wash the g salt off else for this) roasted ones) ¼ teaspoon salt (or less) ½ cup blanched slivered almonds ¼ teaspoon cayenne ¼ teaspoon ground cum in Soak the raisins, cashew and almonds in water in several hours. When the a single bowl for raisins are plump and the nuts soft, drain thoroughly. When ready, hea t the oil and the seasonin gs in a saucepan. Blend well, then add the raisin/n ut mix ture and cook, stirr ing constantly, until the whole is heated thro ugh. This will take only a few minutes. Cover, set aside, and keep warm unt il ready to serve.

Vegetarian Boston Baked Beans

This is a vegetarian version of the classic Americ an favorite. It is excellent accompanied by corn bread or steamed Boston brown bread (available in cans). Or use it as a summer meal with vegetarian hot dogs. 1 pound conver ted or quick 1 Tablespoon salt cooking navy beans 1 small onion, chopped 5 cups water ½ cup dark molasses 2 teaspoons dry mustard 1 Tablespoon ketchup ¼ teaspoon ginger 2 Tablespoons butter or margarine Conver ted beans require no previous soaking, check package directions. If conver ted beans are not available, soak overnight as directe d. Combine all ingredients, place in a deep pot or casserole, cover and bake at 250 degrees for 6 to 8 hours. If necessary, add additional water during the last 2 hours.

Easy Beans and Rice – Fast andThe hardest part about

meals to prepare. This really is one of the easiest ve, but since ed cheese is difficult to remo this recipe is the clean-up. Melt ’t be much left. won ably prob e ther ious this dish is so amazingly delic se ½ pound Monterey Jack chee 1 can of red beans (drained and e sauc ire ersh cest Wor of Dash rinsed) Cooked rice (Uncle Ben’s ¼ cup sliced green olives with converted rice is my favorite) s pimiento boiler is of a double boiler (a double Melt the cheese in the top d beans. rinse and ed drain the in burn). Stir essential or the cheese will Worcestershire in the olives and a dash of Cover and heat through. Stir e over cooked Serv eat. to y read water until sauce. Keep warm over hot rice.

Lentil Soup

Lentils are a common foo d in India but their flavor is very suited to western tastes. This version of lentil soup is a great win ter comfort. It freezes quite successfully in sma ll, single sized por tions if desired. 1 large onion, chopped 2 Tablespoons flour 1 green pepper, seeded and diced 4 large carrots, scraped and cubed 1 pimiento, drained, dice d 1 Tablespoon salt 4 Tablespoons olive oil 1 pound lentils 2 tomatoes, peeled and chopped 2 quarts (8 cups) water or 1 1-pound can tomatoe s Coo k onion, gre en pep per and pimiento in oliv Stir in flour and cook unt e oil until golden. il bubbling but do not brown. Add tomatoes, carrots, salt, lentils and water. (No need to soa k lentils. Follow packag instructions for washing e ). Cook, covered, over very low heat for 2 hours. Stir occasionally to prevent possible sticking.

HEALTHY LIFESTYLES 2013 17

Healthy foods, healthy pets Premium pet foods a growing trend — by Marie Nitke —

HEALTHY LIFESTYLES 2013 18

Tyler and Taylor Doll, left and right, at their family store in Perham, The Backyard. The Backyard sells all sorts of pet food, treats and toys, and can place special orders for harder-to-find pet food and nutritional products.

corn meal tend to cause allergy and digestive issues. NutriSource does a really good job with (preventing) this.” The Backyard, located in the industrial area of Perham’s east side, sells a wide assortment of pet foods and treats, and can special order harder-to-find products. The store also sells special supplements that provide essential nutrients for better overall pet health. For example, a new product called K9 Thrive can be added to a dog’s regular food to enhance the animal’s immune system, increase coat quality and add weight. Other K9 products are formulated for specialized purposes like supporting joint function and lubrication, helping with digestive issues, boosting energy and more. While The Backyard hasn’t seen a large demand yet for these kinds of premium pet products, Doll said it’s something he and the rest of the store’s staff hope to help educate consumers about. He believes the higher price tag on premium products may scare some people away, but what many consumers don’t realize is that a little premium food goes a long way. The animal will receive more nutrition from less food, and thus a bag of premium food will last longer than a bag of non-premium. Doll said specialty foods, such as organic or breed-specific options, haven’t quite taken off yet locally, at least not at The Backyard. But the demand for these kinds of products is growing elsewhere. Dolan said Tuffy’s has seen “a tremendous growth spurt” in sales of super premium pet food products in recent years. It’s hard to quantify how much of that growth is due to expansion of the company itself, and how much is due only to increased demand, but undoubtedly, “families’ awareness and concern for their pets has grown.” In addition to the NutriSource option, Tuffy’s offers a specialty line of foods called PureVita, which is marketed

HEALTHY LIFESTYLES 2013

When thinking about the health of you and your loved ones, don’t forget about those furry, four-legged members of the family. In the wake of international news stories about pets getting sick from eating lower quality food and treats, there’s a rising consumer awareness of the importance of high quality ingredients and nutrition on an animal’s health. As a result, more and more pet owners are switching to premium foods for their animals. A number of national media outlets, pet food companies and pet enthusiast websites claim that higher quality foods can lead to happier, healthier pets, and can lead to longer lifespans. “There’s definitely a trend toward healthier pet food,” said Patrick Dolan, who works in sales and marketing at Tuffy’s Pet Foods in Perham. “And really a trend toward pets being treated more like a family member and less like a pet – more so than you would have seen 20 years ago.” At Tuffy’s, increasing consumer demand for healthy pet foods has been answered with an expanded selection of what the company calls “super premium” pet food products – foods that promise high quality ingredients with fewer allergens, and that pack an extra nutritional punch. The most popular of these super premium lines is NutriSource. Made with real chicken or lamb as the number one ingredient, it’s also formulated to be highly digestible, with no by-products, no whole corn, natural preservatives, vitamin C and natural antioxidants. A strong seller for Tuffy’s, NutriSource is a common choice among Perham area consumers looking for higher quality pet food. Tyler Doll, of The Backyard, said there’s especially a demand for it from owners of pets with allergies. “If dogs are itching, chewing at their paws, chewing at spots, it could be allergies,” he said. “Food with corn and

What NOT to feed your pets Chocolate, coffee, caffeine A substance found in cacao seeds can cause vomiting and diarrhea, hyperactivity, tremors, seizures, excessive thirst and urination, abnormal heart rhythm and even death when ingested by pets. Alcohol Alcoholic beverages and foods containing alcohol can cause vomiting, decreased coordination, difficulty breathing, tremors, central nervous system depression, abnormal blood acidity, coma and even death in pets. Avocado, macadamia nuts, grapes and raisins These all contain substances that are toxic to pets, and can be fatal. Yeast dough Pets can have small bits of bread as treats, but these treats should not constitute more than 5-10 percent of daily calorie intake. Yeast dough can rise and cause gas to accumulate in a pet’s digestive system, causing pain and sometimes causing the stomach or intestines to rupture.

Premium pet food products, like NutriSource, are gaining in popularity as consumers grow more aware of the importance of high quality ingredients, nutrition and pet allergies. It’s pictured here on a shelf at The Backyard.

as “pure and natural holistic pet food.” Made with single-source proteins to be more tolerable to animals with allergies, it’s also rich in antioxidants and promises complete and balanced nutrition. Consumers looking for pet foods without genetically modified ingredients should check out Natural Planet, and for those preferring organic, there’s Natural Planet Organics. Dolan said concerns about pet food quality don’t end with the consumer. Regulatory bodies are bumping up their expectations, too. In 2011, a sweeping reform of food safety laws, the Food Safety Modernization Act, was signed into law. Applicable to pet as well as human food, the law holds food companies more accountable for their manufacturing processes to help insure

quality and control contamination. “From a certification and regulatory standpoint, things are really getting strict,” said Dolan. “That’s great for Tuffy’s, because they’ve always been known for high quality throughout the industry.” In fact, the company is British Retail Consortium certified, meaning it meets strict food safety standards for manufacturers. Tuffy’s is also a part of the Global Food Safety Initiative, which strives for the continuous improvement of food safety management systems. When choosing a healthy pet food, pet owners should consider their pets’ age, activity level and ideal weight. Veterinarians can also recommend nutritious foods and food plans for pets.

Large amounts of onions, garlic or chives Low doses are OK, but large quantities can cause gastrointestinal irritation.

HEALTHY LIFESTYLES 2013 20

Milk Pets do not break down lactose well. Ingesting milk and milk-based products can cause diarrhea or other digestive upset. Source: ASPCA

NutriSource, made by Tuffy’s Pet Foods of Perham, is a popular option among consumers of premium pet foods.

PETS ARE FAMILY TOO! Count on these businesses to keep your pets healthy & happy!

905 Jenny Ave. Perham, MN 56573 218-346-PETS (7387)

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218-367-7724 Redroofah.com 44033 Hawes Beach Rd, Ottertail, MN Located on Hwy 78, 1 mile north of Ottertail

HEALTHY LIFESTYLES 2013

All CreAtures VeterinAry HospitAl

Companion Animal Veterinary Care & Boarding

Giving your health a lift Weight lifting offers benefits, especially to seniors — by Joe Bowen —

HEALTHY LIFESTYLES 2013 22

Tom Haggenmiller, of Power Works Gym, is pictured moments before attempting a deadlift at a local meet.

articles detailing his achievements – line the walls of his facility. He is the current deadlift record holder for his age and weight class in Minnesota, North Dakota and Florida, and is currently ranked third in the world. Haggenmiller believes that an effective weightlifting program is crucial to overall health, but was quick to warn newcomers about overdoing it. “Some people are so anxious – their ego gets in the way. They want to throw 135 (pounds) on the bar right away. Guys will pull a muscle doing that,” he said in a phone interview. He advises that new lifters start slow, saying “stretch a lot before and after. Warm up, and go light for the first couple weeks. With the bar, just do two sets of 10 to begin with, or maybe three sets of 10 with something light. Then go to something heavier after a month. After six weeks, you can go a little heavier.” He was quick to point out the benefits of a weight lifting routine, saying “weightlifting works on your cardio, builds and strengthens your muscles and tendons, turns fat into muscles, sharpens your reflexes and focus, and last, but far from least, it builds selfassurance, and a high degree of confidence in any field you’d wish to endeavor.” Haggenmiller is at Power Works more often than not, and is happy to offer advice when needed. He charges a flat fee of $35 per month to all members.

HEALTHY LIFESTYLES 2013

Regular weight training can be an overlooked component to a successful physical fitness regimen, but that shouldn’t necessarily be the case. According to the Centers for Disease Control and Prevention, strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns – including heart disease or arthritis – often benefit the most from an exercise program that includes lifting weights a few times each week. The CDC asserts that there are numerous benefits to strength training, particularly as one grows older. Regular strength training can reduce the signs and symptoms of arthritis, diabetes, osteoporosis, obesity, back pain and depression, among others. The Perham Area Community Center offers classes with a personal trainer for “Physique/Health Improvement/Weight Loss” and “Physical Performance/Sports Specific” at varying costs, depending on the number of classes purchased. The former is designed to promote overall health improvement, while the latter is designed to enhance performance as an athlete in a particular sport or sports, according to the PACC’s website. Power Works Gym is the other primary option in Perham. It’s run by Tom Haggenmiller, whose weightlifting credentials – trophies, plaques, and newspaper

New trails provide a route to

healthy living Photo by

Kiowa Wieser-Matthews

People are starting to make use of the new Wellness and Wildflower Trails on the southwest side of Perham. The recreational trails promote healthy living by providing easy walking, running and bike routes. The paths were put in just this summer, with wildflowers and benches to be added in late July or August. Pictured is LaDonna Tellinghuisen, of Perham, using the Wellness Trail on a hot day in mid-July. She said she likes to use the trail for long runs.

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Resource Directory Organizations offering support in your area

FOOD

Battle Lake Food Shelf��864-0154 Fergus Falls Food Shelf��739-2971 Henning Food Shelf��583-4714 Parkers Prairie Food Shelf ��338-5535 Pelican Rapids Food Shelf��863-3663 Perham Food Shelf��346-6181 Meals on Wheels - Fergus Falls��739-3517 - Perham ��346-1558 - Vergas ��847-5823 Senior Dining by Nutrition Services, Inc. �� 877-677-3319 -Battle Lake��862-8768 -Fergus Falls��736-6842 -Henning��583-2100 -New York Mills��385-2024 -Parkers Prairie��338-6211 -Pelican Rapids��863-5225 -Perham��346-2262 -Underwood ��862-8768

TRANSPORTATION

City Cab Service, Fergus Falls��736-3520 Drivers on Call, Fergus Falls��998-2100 Greyhound Bus Lines��736-3292 �� 800-231-2222 Pelican Shuttle Van Services ��863-2514 -Medical appointments Otter Express�� 998-3002 800-998-3002 Otter Tail County Volunteer Transportation Program�� 998-8150 Ext. 11 Otter Tail County Veterans Service Office��998-8605 County Wide Medical Transportation to Medical Appointments for Elderly & Disabled - Health Ride Van, Detroit Lakes��847-0818 - Medi Van, Detroit Lakes�� 800-422-0976 - Peoples Express, Wadena��631-2909 800-450-0123

HOUSING

Fergus Falls, Housing & Redevelopment Authority (HRA)��739-3249 Fergus Falls Habitat for Humanity ��736-2905 Henning, Housing & Redevelopment Authority (HRA)��583-2781 West Central Minnesota Housing Partnership��800-728-8916 -Home rental rehabilitation -Resource center Minnesota Housing Finance Agency ��800-657-3769 Otter Tail-Wadena Community Action��385-2900 800-450-2900

PERSONS WITH DISABILITIES

Freedom Resource Center for Independent Living, Inc.��998-1799 Lakes Country Service Cooperative�� 739-3273 -Services to Children with Special Needs Lakes Homes��888-847-5642 -17 group homes in Otter Tail, Becker and Mahnomen Counties for the developmentally disabled (referrals only) Minnesota Disability Law Center��800-292-4150 Minnesota Children with Special Health Needs - MCSHN��800-728-5420 Minnesota Veterans Home of Fergus Falls��736-0400 MN Dept of Human Services Deaf & Hard of Hearing��800-456-7589 -Equipment Distribution Program Park Region Lifeline Services��998-2000 800-247-2706 Some Place Special��346-2431 -Adult Care Center State Services for the Blind ��800-657-3755

254 3rd Ave. SW Perham, MN (218) 346-5175 Steve Sheets

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HEALTHY LIFESTYLES 2013

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SUPPORT GROUPS

Alzheimer’s Support Groups - Association Information��739-2760 - Emmanuel Nursing Home (Detroit Lakes)��847-4486 - Mill Street Residence (Fergus Falls)�� 739-2900 - Good Samaritan Center (Pelican Rapids)�� 863-2401 - Perham Memorial Home (Perham)��346-4500 American Cancer Society�� 800-227-2345

FAMILY SERVICES RESOURCES

Health Resources LifeCare Center -Fergus Falls��736-6050 800-450-4673 -Educational Services for Expecting Mothers Catholic Charities � - Fergus Falls��739-9325 - Wadena ��631-1593 - Counseling Services - Foster Grandparents Program - Intensive Treatment Unit - Women’s Anger & Self-Esteem Group Child Care Resource and Referral��998-2359 877-558-7616 Kinship � – Perham��346-7102 Lutheran Social Services of Minnesota -West Central��736-5431 888-881-8261 Lutheran Social Services of Minnesota – Detroit Lakes��847-0629 - Adoption Services - Counseling - Disabilities Services - Dynamics of Self & Family (Process Parenting) - Family & Behavioral Health - Family Resource Program - Guardianship/Conservatorship Services - Life Works Employee Resource - Parent Child Mediation - Senior Nutrition Program - Springhill Group Home Otter Tail - Wadena Community Action Council��385-2900 800-450-2900 - Budget Counseling - Child Care Resource & Referral - Emergency Revolving Loan - Energy Assistance Program - Family Planning - Father’s Resource Program��739-3011

HEALTHY LIFESTYLES 2013 26

Head Start - Fergus Falls��998-0544 - Henning��583-2927 - New York Mills��385-2553 - Parkers Prairie ��338-4079 - Pelican Rapids��863-2463 - Perham��346-1480 Otter Tail Community Sexual Violence Response Center��736-2440 Otter Tail County Child Support Services��998-8640 Otter Tail County Department of Social Services ��998-8150 East Otter Tail County Social Services��385-3945 - Aid to Families with Dependent Children (AFDC) - Emergency Assistance (EA) - Food Stamps - General Assistance (GA) - General Assistance Medical Care (GAMC) - Medical Assistance (MA) - Minnesota Supplemental Aid (MSA) - Over 60 Transportation Program Otter Tail County Veterans Service Office��998-8605 Peaceful Solutions ��739-4340 - Conflict Resolution -- Consultation & Workshops - Mediation Services - Services Regarding Crime & Violence - Skill Enhancement for Youth - Staff Training Perham Area Vision to Action��346-1474 Someplace Safe - Perham Advocacy Office ��346-7276 - Fergus Falls Advocacy Office��739-2853 - Perham Parenting Time Center��298-1501 - Fergus Falls Parenting Time Center��739-3132 - 24 Hr. Toll Free Crisis Line��800-974-3359 Social Security Administration - Fergus Falls��739-1025 Salvation Army – Thrift Store - Fergus Falls��739-3448 The Village Family Service Center --Fergus Falls��739-5213 - Youth Prevention Program - Counseling

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Rhonda Koehler, Registered Nurse

Linda Moore,

Registered Nurse

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The Owners of Lake Country Home Care have 60 combined years of home care experience right here in the lakes area. Providing a wide array of paraprofessional services: • Personal Care Assistant • Companionship • Homemaking • Meal Preparation • Grocery Shopping • Laundry • Mobility, Transfers & Positioning • Light Housekeeping Custom Cares

United Way of Otter Tail County ��736-5147 - Coat’s for Kids - Stuff the Bus - Imagination Library: Starting with newborns in 2013 going forward - Family Wise Prescription Discount Program - Volunteer Solution Programs University of MN Extension Service West Otter Tail - Regional Center ��998-5787 University of MN Extension Service - East Otter Tail��385-3000

HEALTHCARE/NURSING SERVICES AIDS HotLine��800-342-2437 RAAN (Rural Aids Action Network) ��800-996-9735 Alzheimer’s Association of West Central MN��739-2760 800-232-0851 - Family Support Services - Research & Education American Cancer Society & Public Education��800-227-2345 American Red Cross Fergus Falls Chapter��736-3481 - Blood Program - Community Health Services Fergus Falls Medical Group PA��739-2221 800-247-1066 - Ashby Clinic ��747-2293 - Battle Lake Clinic��864-5283/888-314-5283 - Westridge Clinic��739-5281/800-450-2796 - Group Family Practice��739-4447 - Ophthalmology��736-5671 - Urology��736-5905 Sanford Health Parkers Prairie Clinic ��338-4371 Hospice of the Red River Valley – Detroit Lakes��847-9493 - Homecare Services Lakeland Hospice Inc.��736-7885 888-820-7885 - Compassionate Friends of Fergus Falls - Hospice in the Nursing Home Hospice Services Care 2000 Home HealthCare Services��736-0246 877-736-0246 - Home Health Aids Visits - Homemaker Services - Medical Social Services - Occupational Therapy - Physical Therapy - Respite Care Aids Services - Skilled Nursing Visits - Speech Therapy

Dakota Clinic � – Detroit Lakes��844-2300 800-224-5888 Dakota Clinic � – Frazee��334-7255 800-224-5888 PSI Health Care, Inc.��739-3602 - Equipment, Supplies & Patient Aids - Respiratory Equipment, Supplies, Medications Some Place Special��346-2431 - Adult Care Center Vergas Assisted Living��334-4501 MeritCare Clinic – New York Mills ��385-1800 MeritCare Clinic – Perham��346-4040 Meritcare Home Health Care, Inc.��863-2273 New Dimensions Home Health Care��739-5856 800-395-9949 Family Planning - Fergus Falls��736-7047 New York Mills Elders’ Home��385-2005 Otter Tail County Public Health Department ��998-8320 - Alcohol, Tobacco, Physical Exercise, Nutrition - Birth Outcomes - Child Growth & Development - Chronic & Noninfectious Disease - Environmental Conditions - Health System Development - Home Health Care - Infectious Disease - Mental Health - Oral Health - Senior Program - Unintentional Injuries - Work Related Injury & Illness - WIC MeritCare Clinic – Pelican Rapids��863-7842 Pelican Valley Health Center��863-2991 - Home Health Care��863-2273 - Pelican Valley Clinic/DHHS��863-7842 - Pelican Valley Nursing Home��863-2991 Lake Region Healthcare Corporation��736-8000 - Home Health Care��736-8179 - Hospital Services - Lake Region Hospital Foundation ��736-8191 - Mill Street Residence Assisted Living��739-2900 - Skilled Nursing Facility Henning Health Care Center��583-2965 - Out-Patient Therapy Services

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HEALTHY LIFESTYLES 2013

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Perham Health - Hospital��347-4500 - Clinic ��347-1200 - New York Mills Clinic��385-1800 - Ottertail Clinic��367-6111 - Pharmacy ��347-1570 - Nelson Therapy Center ��347-1590 - Medical Accessories ��347-1582 Perham Living - Nursing Home ��347-1800 - Transitions ��347-1800 - Home Care��347-1880 - Briarwood ��347-1865 - St. James Manor ��347-1854 Otter Tail Nursing Home��495-2993 Battle Lake Good Samaritan Center ��864-5231 Pioneer Retirement Community��739-7700 - Pioneer Adult Day Care ��739-7721 - Pioneer Main��739-7772 - Pioneer Pointe – A Senior Living Community��739-7772 - Pioneer Senior Cottages��998-9970 Lutheran Brethren Homes ��736-5441 - Broen Memorial Home - Chaplain Services - Northwestern Manor ��998-5444 - Tree of Life - Sheridan House ��998-5444 County Wide Medical Transportation - Health Ride Van – Detroit Lakes ��847-0818 - Medi Van – Detroit Lakes ��800-422-0976 - Peoples Express – Wadena��800-450-0123 - Otter Tail County Volunteer� Transportation Program�� 998-3002 Ext. 11 - Veterans Service Office � Hospital Transport Van ��998-8605 Poison Control��800-222-1222

EMPLOYMENT

MN WorkForce Center ��739-7560 888-438-5627

MISCELLANEOUS

Assistive Technology Network of West Central MN��739-3011 877-286-3892 Freedom Resource Center for Independent Living, Inc��998-1799 800-450-0459 Lakes Country Service Cooperative��739-3273 -Services for children with special needs Otter Tail Tele Com�� 998-2000 800-247-2706 HEALTHY LIFESTYLES 2013 28

MENTAL HEALTH RESOURCES

A Place to Belong ��739-0797 Social & Recreational Activities Community Addiction Recovery Enterprise��739-7200 -Inpatient treatment -Adult and youth addiction counseling Lakeland Mental Health Crisis Line��800-223-4512 Lakeland Mental Health Center – Detroit Lakes��847-1676 Lakeland Mental Health Center – Fergus Falls��736-6987 - Case Management - Chemical Dependency Program - Childhood Disorders Assessment - Community Services - Court Evaluation Services - Crisis Responder Program - Day Treatment - Emergency Services - Employee Assistance Program - Mental Health Consultation (Agencies) - Psychiatric Evaluation & Medication Management - Sexual Abuse Program - Therapy Catholic Charities – Fergus Falls ��739-2927 - Counseling Services - Women’s Anger & Self Esteem Group Lakes Counseling Center��847-0696 - Adolescent Program - Adult Program - Consultation & Workshops - Marriage & Family Therapy - Relapse Recovery Group Lutheran Social Services of Minnesota – Detroit Lakes��847-0629 888-881-8261 Lutheran Social Services of Minnesota � – Fergus Falls��736-5431 888-881-8261 - Counseling & Family Resources Program - Family & Behavioral Health Lake Region Bridgeway Unit��736-8000 -In-patient mental health treatment Village Family Service Center ��888-861-4584 - Prevention Program Neighborhood Counseling Center of Wadena��631-1714 Ombudsman for Mental Health��800-657-3506 -Mental Health Advocacy Parent Advocacy Coalition for Educational Rights (PACER)��800-537-2237 Professional Association of Treatment Homes (PATH)��739-3074 Children’s Mental Health ��998-8150 -Otter Tail County Social Services

EDUCATION

Adult Basic Education��998-0544 - English as a Second Language - GED Testing - Tutoring Battle Lake School District #542��864-5215 -Early Childhood Family Education – ECFE Fergus Falls School District #544��998-0544 - Alternative Education Center��739-2360 - Child Care��739-4489 - Community & Vocational Education��998-0544 - Elementary Education��998-0544 - Fergus Falls Adult Basic Education��998-0544 - Middle School��998-0544 - School Volunteer Program��998-0544 - Special Education Area Cooperative��998-0544 Frazee-Vergas School District #23��334-3181 Henning School District #545��583-2927 -Early Childhood Family Education - ECFE Perham/Dent School District #549 ��346-4501 -Early Childhood Family Education – ECFE Lakeland Christian School, Inc.��583-4072 Learning Ladder Preschool��736-6661 - Preschool Classes - Special Ed. Support Twin Oaks Lifetime Learning��736-6035 - Alternative Education - Basic Skills Program - Tutoring Lutheran Brethren Schools��739-3375 - Hillcrest Lutheran Academy - Lutheran Brethren Seminary New York Mills School District #553 ��385-4201 -Early Childhood Family Education - ECFE Otter Tail - Wadena Community Action Council��385-2900 -Head Start Parkers Prairie School District #547 ��338-6011 -Early Childhood Family Education - ECFE Pelican Rapids School District #548 ��863-5910 -Early Childhood Family Education – ECFE St. Henry’s Area School ��346-6190 St. Paul’s Lutheran School��346-2300 - Elementary Grades K-6 - Precious Lambs Preschool Underwood School District #550 ��826-6101 -Early Childhood Family Education -- ECFE

EMERGENCY & SAFETY

For emergencies call 911. Department numbers listed are for non-emergency calls. American Red Cross -- Fergus Falls Chapter��736-3481 - Disaster Services - Emergency Communications, Financial Assistance Fergus Falls Salvation Army��739-9692 - Emergency Services - Heat Share Emergency Management -- Otter Tail ��998-8067 Otter Tail County Sheriff��998-8555 Battle Lake Fire Department��864-5511 Fergus Falls Fire Department ��736-6983 Henning Volunteer Fire Department��583-2270 Vergas Fire & Rescue��342-2444 Henning Ambulance Service��583-2983 Parkers Prairie Community Ambulance��338-4357 Pelican Rapids Ambulance Service��863-4653 Ringdahl Ambulance��736-7535 Battle Lake Police Department��864-8989 Fergus Falls Police Department��736-5438 - Bicycle Safety - Protective Services - School Liaison Officer - Special Response Team Henning Police Department��583-2903 - Bicycle Safety - D.A.R.E. - Protective Services New York Mills Police Department �� 385-2600 - Bicycle Safety - D.A.R.E. Pelican Rapids Police Department��863-1351 Perham Police Department��346-4452 – D.A.R.E. Minnesota Department of Corrections � – Fergus Falls ��739-7580 -Services to the Public, Offenders and Victims Legal Services of Northwest Minnesota � – Alexandria��800-450-2552 Legal Services of Northwest Minnesota � – Moorhead��800-450-8585 Minnesota Arson Hotline ��800-723-2020

CIVIC & COMMERCE

GoldenLiving LivingCenter Center Golden

Henning Henning 907 Marshall Otter TailHenning Lake Avenue, 218-583-2965 907 Marshall Avenue, Henning 28930 Co. Hwy. 145, Battle Lake • Medicare Certified • Skilled Nursing • Respite Care • Physical, Occupational, 218-583-2965 218-495-2992 Speech & IV Therapies • Outpatient Therapy for all ages • Bariatric Services

• Medicare Certified • Skilled Nursing • Respite Care • Physical, Occupational, Speech & IV Therapies • Outpatient Therapy for all ages • Bariatric Services

HEALTHY LIFESTYLES 2013

Battle Lake Chamber of Commerce ��864-5889 City of Fergus Falls��739-2251 City of Perham��346-4455 City of Underwood��826-6686 Convention & Visitor Bureau -Fergus Falls��739-0125 New York Mills Civic and Commerce��385-3339 Fergus Falls Chamber of Commerce�� 736-6951 Pelican Rapids Chamber of Commerce��863-1221 Perham Chamber of Commerce��346-7710 800-634-6112 Perham Area Community Center��346-7222 Underwood Community Center��826-6958 Otter Tail County Humane Society ��739-3494

SENIORS

AARP – Detroit Lakes��532-2883 Attorney General��800-657-3787 Golden Age Living��385-3300 Haven Manor��739-2799 - Adult Day & Over Night Respite Care - Adult Foster/Day Care Ombudsman for Older Adults ��800-657-3591 Senior Program��998-8320

SENIOR CITIZEN CENTERS

Battle Lake Senior Center��864-8768 Bluffton (Community Center)��385-9045 Dalton (American Legion Hall)��589-8739 Deer Creek (Community Building)��462-2038 Dent��758-2650 Detroit Lakes��847-5823 Elizabeth (Community Center)��736-3444 Erhard (Village Hall) ��736-4732 Fergus Falls Senior Citizens Program, Inc.��736-6842 - Dial A Ride - Senior Nutrition Program - Social Activities - Wellness Checks & Exercise Program Frazee��334-2021 Henning��583-4112 New York Mills ��385-2024 Ottertail ��367-2250 Parkers Prairie��338-6211 Pelican Rapids��863-5225 Perham��346-2262 Richville��346-4738 Vergas (Community Center) ��342-2810 Vining��769-4396 Senior Dining by Nutrition Services, Inc. ��877-677-3319 Minnesota Board on Aging��800-882-6262 Senior Citizens Legal Services��800-372-8168 West Central Area on Aging��739-4617 - Senior Linkage Line��800-333-2433 - Services for Seniors

HEALTHY LIFESTYLES 2013 30

YOUTH

Children’s Corner��739-2847 Otter Tail County Young Life��998-5433 Camp Fire USA Northern Star � Council��736-3027 Girl Scouts -- Pine to Prairie ��701-293-7915 Northern Lights Council -Boy Scouts of America��877-293-5011 National Runaway Switchboard ��800-621-4000

ART & HISTORY

A Center for the Arts��736-5453 Lake Region Arts Council��739-5780 800-262-2787 MN Finnish-American Historical Society � – New York Mills��385-2233 - Finn Creek Museum Fergus Falls Public Library��739-9387 New York Mills Public Library��385-2436 Otter Tail County Historical Society & Museum��736-6038 History Museum of East Otter Tail County��346-7676 Perham Area Public Library��346-4892 In Their Own Words Veterans Museum ��346-7678

Perham area

SAY CHEESE!

Community Center

We STILL make going to the dentist FUN!

Pools, Waterslides, e Gyms, A great pulatc; to worko lace Fitness a fun p t! rooms to hang ou & more!

Smith Family Dentistry For a Lifetime of Healthy Smiles

Dr. Dave Smith

General and Cosmetic Dentistry

Perham Area Community Center 620 Third Ave SE Perham, MN 56573

Perham, MN | 135 Third Street NE

218-346-PACC (7222)

dentalps@arvig.net www.smithfamilydentistryonline.com

www.346pacc.com

Improve your health

The leader in service,, p price and q quality! y

The National consumers League launched a new public education campaign, Script Your Future, to raise awareness among patients about the consequences of not taking medication as directed. In support of this campaign, Thrifty White is offering our Synchronized Prescription refill service. It is a convenient, new way to have all your prescriptions filled on the same day. It’s easy and it’s free! See your pharmacist today!

Country Market

www.deanscountrymarket.com

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Synchronized Prescription Refill Service

All your prescriptions ready for you on the sAme day. Sign up today!

A Family of Employee Owners Serving You

125 First Avenue S. Perham, MN

218.346.4840 1.800.395.4868

Thrifty White Pharmacy Staff

Store Hours: Monday-Friday: 9am-6pm • Saturday: 9am-5pm • Sunday: Closed

HEALTHY LIFESTYLES 2013

DEAN’S

New York Mills: Monday-Friday 8 a.m.-8 p.m.; Saturday 8 am.-6pm; Sunday 9 a.m.-6 p.m. Phone 385-2765 Perham: Monday-Sunday 7 a.m.-11 p.m. Phone 346-6750 FOOD STAMPS AND WIC COUPONS WELCOME HERE

Thrifty White Pharmacy is committed to supporting Script Your Future, and providing a high level of patient care to improve health outcomes

Simplify you life

A healthy lifestyle starts with eating HEALTHY! Shop Dean’s for the freshest produce in all of East Otter Tail. Dean’s also carries a large supply of gluten free & organic products.

R001931215

218.346.7700 | fax 218.346.5230

Visit us on the web at

Weâ€™ve Got Strong Roots and Weâ€™re Still Growing Perham Health is committed to providing new services, recruiting new providers, and to you and your family.

Perham Clinic 1000 Coney Street West (218) 347-1200

New York Mills Clinic 20 Centennial 84 Drive West (218) 385-1800

Perham Health_StrongRoots_mag_7.2x9.8.indd 1

Ottertail Clinic 105 Otter Drive (218) 367-6111

perhamhealth.org

7/15/13 2:15 PM

Healthy Lifestyles 2013

Published on Jul 22, 2013

perhamfocus

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