A SPECIAL PUBLICATION OF THE BOZEMAN DAILY CHRONICLE
A MAGAZINE FOR MATURE ADULTS
2 8 10
FEBRUARY
2021
PURSUIT OF HEALTH WALKING BAROMETER TOMATO VARIETIES
2 / February 2021 PRIME
In Pursuit of Healthiness By Hannah Stiff
A Note from the Editor: Do you know a senior who should be featured in a future edition of prime? Email you suggestions to Hannah Stiff at hstiff@dailychronicle.com.
In Pursuit of Healthiness
2
Old Guys and Masks
5
Start the Day Right
6
Walking Barometer
8
Tomato Varieties
10
With Ultra-low Rates, Should You Still Investin Bonds?From 2020
12
Senior Centers Info
13
Local woman hard at work on community wellness, one big idea at a time
C
heryl Bartholomew has been passionate about teaching since she started her career as an elementary school teacher decades ago. Now she’s spending her career on the opposite end of the spectrum, teaching seniors. “Exercise was a priority for me to help me maintain my health and release stress throughout my teaching career,” Bartholomew says. “In the mid-nineties after several foot surgeries, which caused me to use a walker as a rehab tool while teaching second grade, I was unable to perform aerobic activity in the conventional way and I began experimenting with chair aerobics and floor work.”
Frustration with limited mobility led Bartholomew in a new direction, toward helping older adults facing similar challenges. “My personal experience and frustration due to mobility challenges fueled my interest and empathy for others who were dealing with similar challenges,” she explains. In the summer of 1999, Bartholomew attended the
PRIME February 2021 / 3 World Conference on Aging in Florida. At that conference, she realized she could apply her well-honed teaching skills to older adult fitness and decided to pursue her Senior Fitness Certification through the American Senior Fitness Association. The certification, in 1999, was the one focused specifically on exercise designed to meet the needs of older adults. Bartholomew studied for a year and completed her certification in 2000, when she established her business, Seniors ‘N Sync, LLC. The exam was a rigorous one. There were three components to earning the nationally recognized certification. First, a 100-question written exam. Then, an oral exam, and finally a programming component that required Bartholomew to create a 10-minute class based on her studies. “At that time, the American Senior Fitness Association traveled to individual states to proctor and moderate their certification process in person,” Bartholomew explains. “It was intense and detailed. I liken it to taking my ‘bar’ exam.” Today the exam is a less onerous one and conducted online. Bartholomew must pass and submit continuing education credits every two years, relevant to senior fitness and wellness, to maintain her certification. In 2000 when Bartholomew earned her certification, she was living in northern Virginia,
where senior living communities were abundant. Bartholomew mined contacts at several of those facilities to bring her signature seated aerobic program ‘Heart and Sole’ to seniors. Heart and Sole consists of a 25-minute seated aerobic program, followed by strength and stretching. By 2002, word of Bartholomew’s work spread. She was asked to serve as a consultant in designing and selecting equipment for a local active adult community. Later, Bartholomew became the fitness director of that community. In 2006, she netted another directorship working as the head of fitness and lifestyle for a senior living community in Arlington, Virginia. Bartholomew held that post until she moved to Bozeman in 2011 to be closer to her son and grandchildren. In Bozeman, Bartholomew quickly got plugged in to helping seniors stay healthy. She approached the City of Bozeman’s Parks and Recreation Department in 2013 and inked a deal as an independent contractor to offer Active Aging programs for the department in 2014. “At the time they did not offer any programs specifically for the mature adult population ages 55 and better,” Bartholomew explains. “They warmly welcomed and embraced the opportunity to expand their programming and become more inclusive in their offerings. They also agreed to utilize my experience as an
active aging professional to work with them as their active aging consultant. That led to many opportunities to explore and engage in broader offerings such as Active Aging Week.” Active Aging Week, first celebrated in the United States in 2003, consists of free health promotion events that give older adults access to wellness programming and education. The week of events is meant to showcase how adults over 50 can live full lives physically, socially, spiritually, emotionally and intellectually. Bartholmew worked alongside the city, Hillcrest Senior Living, and the Bozeman School District to expand Active Aging Week throughout the community. That expansion spurred other healthy initiatives. In 2017, former Mayor Carson Taylor made a proclamation that Bozeman would become a more Livable Community in partnership with the AARP Livable Communities initiative. Bozeman became the 201st city to join this national movement, Bartholmew recalls. “I volunteered to lead this movement and work closely with AARP of Montana utilizing its resources and following its guidelines to promote a more age-friendly livable community for all ages and abilities,” she explains. “After conducting a county-wide, Bozeman city survey to determine what residents saw as issues of concern, we formed various committees.” Those committees focused
on housing, transportation, community health, outdoor spaces and public buildings, community information, social respect and inclusion and volunteer/vocational opportunities. Most recently, Bartholmew once again teamed up with the city’s parks and rec department and MSU Community Design Center and Age Friendly Bozeman to explore design options for the creation of an intergenerational community center for Bozeman. Professor Brian Brush at MSU’s Architectural School of Design and his senior students contracted with the city to create six innovative designs during the Fall 2020 semester. Soon the community will be able to view those plans on the city’s website. Components of an intergenerational community center could include options like pickleball courts, space for a preschool, adult day care, dance and fitness studios, and an indoor track, Bartholomew says. Some designs even include designated areas for a life enrichment center to potentially offer computer classes, arts and crafts, cultural classes and more. “This project is particularly important for many reasons,” Bartholomew explains. “First, it addresses the need for expansion of fitness and wellness opportunities for all ages in our community. It encourages partnership and participation of non-profit organizations and businesses to better serve the residents of Bozeman. An intergenerational
4 / February 2021 PRIME center that is universally designed to allow access to people with mobility, vision, or other challenges and with more open space and safety protocols to protect our citizens from illness or viruses like Covid could be the standard for future public building design. From an age-friendly viewpoint, this community center should address many of our goals related to community health resources, social engagement, respect and inclusion as well as outdoor spaces and public buildings. Most importantly, it can become the heart and soul of the community because it will unite and encourage
Cheryl Bartholomew
persons of all ages and abilities to interact, not just exist, side by side.” Working with the city and MSU keeps Bartholmew plenty busy these days. She misses teaching her Active Aging programs though. During the pandemic she’s had to halt all in-person classes. Bartholmew looks forward to a day when she can again teach a healthy, vaccinated population of seniors how to move their bodies to increase wellness. “In the meantime, I am using my time to explore and enrich my knowledge of the latest functional fitness and brain
health research,” she says. “Brain fitness and how it relates to exercise has always been of great interest to me.” When she does get back to teaching, there will be no stopping her momentum. “God willing, (I’ll teach) as long as possible,” she says. “For me, fitness isn’t just a job, it is a calling. How I continue to contribute to the fitness and wellness of the older adult community may evolve into more of a consultant and management position, but for the foreseeable future I will focus on teaching, which is my passion.”
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Old Guys and Masks
PRIME February 2021 / 5
are saying!” The fellow who was adjusting his hearing aid finally got it to stop shrieking, then turned to the rest of us, “What-ja-talking about? Did I miss anything?” Somebody responded, “We said that you’re a pest.”
O
ne of the old guys was wearing his mask as he wandered into the waterhole this week. He kept it on as he sat down. As he eyeballed the group he said, “Mghh, Mphoo,Shgrook, Pherbonsh!”
The fellow with the hearing aid still couldn’t hear. “Did you say that I’m the best,” he queried. The old guy with the mask hadn’t taken it off yet. “Miffsum, Groffles, Mumphh, Phersoosem,” he asked.
Somebody finally asked, “What did you just say?”
Everyone looked at each other with a puzzled expression.
Our friend stated again in a louder voice, “Mghh, Mphoo, Shgrook, Pherbonsh,Sheesh!”
The fellow with the whistling hearing aid responded, “No, that won’t be until tomorrow. Today the special is bratwurst with sauerkraut and fries.”
Many of our group can’t hear well to begin with, and one old fellow started to fiddle with his hearing aid. “Wheeeeeeeeeeeee, Squeeeeek,” came blasting at the rest of us. He didn’t seem to notice the squealing as he turned micro knobs to ramp up his volume. Several of the other old guys shrank down in their seats and covered their ears. Somebody bellowed, “Turn that blasted thing down! And everyone take off your masks so that we can understand what you
The chap with the mask asked, “Grummpher Phrummph?” The fellow with the hearing aid answered, “It comes with a pickle, ranch dressing and mustard.” Our friend with the mask nodded, then started to peruse the dessert menu. The rest of us peered at each other with a perplexed look. Somebody finally asked the gent with the hearing aid how he could understand our friend with the mask when nobody
else could. With a pleased smile he tapped his hearing aid. “It’s my new hearing aid,” he explained. “My old one could only increase the volume of what I was hearing. This new one is programmable. If you plug it into a computer it can be tweaked for volume, but also adapt to new languages. I have it programmed for English, Spanish, Mandarin and Norwegian. Last week they did a software update and added ‘mask’ to the language options. Now I can understand anyone talking through a mask, even a Norwegian.” Somebody asked, “Is that why you’re getting along so well with Heidi, the new waitress?” “That’s one of the reasons,” was the response. Somebody else was toying with their hearing aid. It squeaked for a moment then settled down to some kind of drum beat. Someone asked what programs were on the hearing device. “I have it programmed to monitor my heartbeat,” the old guy responded. “I was just checking my pulse. It sometimes frightens me in the morning when I forget to put in my hearing aids, then I think that my heart has stopped. I should also probably install the new
By Jim Drummond software release. Right now, it’s only programmed for English and French. I go fishing in Canada each fall. Maybe I can get mask loaded this weekend and understand all of you when you have yours on.” One of the last old guys was caressing his hearing aid. “I suppose that I better download the mask update when I get home today,” he remarked. “My last downloads were to add rap and opera, and I also upgraded the ‘wife filter.’ Now, if I want to hear wife, I just have to push this little blue button on the side. It works pretty well but she’s wondering why I’m always fiddling with my hearing aid.” The old guy with the mask finally got it off. “Can you hear me now,” he asked. Everyone nodded, then somebody said, “Would you please put it back on?” Jim Drummond is a retired banker and Bozeman native.
6 / February 2021 PRIME
T
he way you start your day can make or break the rest of it.
morning is a powerful way to start your day.
Creating a morning routine will set you up for a healthy, focused, enjoyable day. A daily spiritual practice will help you stay centered in your truth and cultivate your willpower inner strength. According to studies, willpower is highest in the mornings. Because our self-control typically decreases during the day, early morning is the best time to get things done. Whether your routine involves exercise, relaxation, or reading, accomplishing something in the
Creating a morning routine isn’t about fitting in extra work tasks before breakfast. It’s about starting your day in a confident and peaceful state of mind. Although establishing a morning routine might take some dedication, the benefits are absolutely worth it.
And here’s the thing.
Do you have a morning routine? Probably not. If your typical morning involves hitting the snooze button, grabbing something for breakfast, and rushing out the door, you’re not alone. Most of us live timepoor and
responsibility-filled lives. When we start the day in a stressed state, we end up losing out overall. Fortunately, creating a consistent morning routine is one of the easiest ways to turn this around. By improving our morning habits, we can significantly boost our health, happiness, and productivity. Establishing a morning routine is a great opportunity to exercise more. Instead of scrolling through social media for 30 minutes, you could develop a morning yoga practice or go for a refreshing walk. It could even be as simple as dedicating five minutes to stretching. Whatever you decide to do, moving intentionally in the morning is a positive way to start your day. Sticking to a routine also means you’ll have more time for a nutritious breakfast. A healthy breakfast helps to regulate blood sugar and energy levels, making it easier to
Start the Day Right By Nancy Ruby
focus. When breakfast is part of your routine, you’re less likely to grab a cereal bar or sugar-filled drink on the go. For many of us, finding ways to reduce stress is a major concern. Cortisol, the stress hormone, has been linked to health issues and research has shown that workplace stress can be as damaging as secondhand smoke. By establishing a consistent morning routine, you can give yourself the chance to intentionally look at your workday. If you prioritize tasks and break each one down into manageable steps, you might find that you can approach your day with less stress and more confidence. 5 Recommendations for a Healthy Morning Routine 1. Keep your phone away from your bed Keeping your phone on your nightstand makes it far too easy
OLLIMSU
PRIME February 2021 / 7
to grab it in the mornings for some aimless scrolling. Staying unplugged for as long as possible after you awaken is refreshing to your nervous system. Cutting down on screen time is a great way to free up space for exercising, meditating, or preparing for your day. 2. Set a positive tone for the day This is as simple as feeling grateful for three specific blessings in your life. Or it might involve a short meditation or five minutes of journaling. Doing something positive for yourself first thing is incredibly powerful – it can put you in a great state of mind for the rest of the day. 3. Focus on your breathing pattern Breathing exercises are one of the most effective ways to connect with the present and calm the mind. As part of your morning routine, spend a few minutes focusing on breathing deeply and evenly starting the day in a fresh and energized way. 4. Get Your Prana Flowing Make the most of your peak in willpower by incorporating exercise into your morning routine. You don’t need hours to do this – you could flow through a 15 - 30 minute yoga routine, go for a brisk walk near your home, or follow a short workout. Get moving in the morning and your body
will thank you. 5. Eat a nutritious breakfast A healthy breakfast doesn’t have to be elaborate or timeconsuming. It can be as simple as oatmeal with blueberries, a green smoothie, or a couple of poached eggs. Eating a nutrient-dense breakfast in the morning will give you the energy you need to have a productive, successful day. Health experts, entrepreneurs, and coaches now agree that a structured morning routine can help us to achieve success in our daily lives. What that routine involves, and how strictly you follow it, is up to you. Simply starting your day on a positive note has the potential to increase your overall health, happiness, and productivity. Enter your day with clarity and a strong inner purpose.
O S H E R L I F E LO N G L E A R N I N G I N S T I T U T E AT M S U Formerly MSU Wonderlust
Curiosity for life. When you become an OLLI at MSU member, you engage your curiosity and gain access to exceptional programs and presenters. Benefits include exclusive members-only courses, free lectures, special events and more. View our winter semester offerings at montana.edu/olli/offerings Become a member of OLLI at MSU today. montana.edu/olli/membership Questions? 406-994-6550
See What You’ve Been Missing
May all of our lives be filled with purpose and intention. Nancy Ruby runs YogaMotion Wellness Academy in Bozeman and describes herself as an educator, joyologist and lifestyle engineer. She has been sharing her teachings in yoga and wellness education for the past 40 years. Ruby currently specializes in supporting the health and wellbeing of Baby Boomers and beyond.
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8 / February 2021 PRIME
Walking Barometer By Lois Stephens
Y
ears ago, before I underwent a double knee replacement, I got quite adept at predicting weather changes. My knees would ache abominably a day or so before we would see the weather turn, whatever that shift happened to be. Depending on how badly my knees hurt prior to this weather downturn, I realized a particular kind of painful knee meant wind. Strong, gusty winds, to be precise. I would know a day in advance that we would experience windy weather, so I made sure I had outdoor odds and ends anchored securely to prevent the wind from relocating them into the next county. I eventually had my knees repaired, one of the best decisions I ever made, incidentally, but my budding
career as a top-notch weather forecaster went the way of the homing pigeon. That’s OK, I was quite happy to return to checking the weather outlook on my various weather instruments, rather than consulting the aches and pains in my joints.
as a walking barometer are slowly but surely returning. Unfortunately, a lot more body parts have decided to join in this game of betrayal, including joints that I never broke, never abused or mistreated, but they still have decided to rebel.
correct? Cold rainy days seem to bother people most, although in my case it doesn’t have to be cold and wet. Just the fact that a shift in weather is on the way is enough to alert my body that it’s party time and time to misbehave once again.
However, one of the lessthan-joyful aspects of aging seems to be catching up to me. I lived for over six decades without breaking a single bone in my body, but all good things come to an end. Several years ago I cracked a bone in my upper arm. Two winters ago, I broke an ankle. Last winter I had an argument with the bed post, the bed post won, and I ended up with a broken toe as a result of this short but painful encounter. To my chagrin, I believe my abilities
My curiosity aroused, I decided to investigate how on earth bones, joints, and body parts could respond to changes in the weather. It seems this phenomenon, although well documented and not unusual in the least, does baffle scientists. Barometric pressure, humidity, precipitation, and temperature all conspire to affect joints adversely, according to a medical journal I found on the Internet. If I saw it on the Internet, it must be true,
Researchers have inconclusive evidence as to how and why the body reacts with the weather environment. There is no one link anyone has found to explain this. Some medical experts feel these aches are all in our heads (trust me, they are not), while others feel there is some sort of connection between weather and increased joint pain. Individuals respond differently to humidity, precipitation, and temperature fluctuations,
PRIME February 2021 / 9
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which makes the research more difficult.
can become a very bad habit in a very short period of time.
I have a friend whose fingers will swell during cold, damp days. A summer rain doesn’t bother her, but the cold wet winter days will cause her hands to swell so badly she cannot hold a pencil. Another friend has the same problem with her feet, only in her case, all wet dreary days bother her, year-round. My problems are more pronounced in spring and fall, when the weather can be erratic, unpredictable, and keep us guessing. In my case, temperature and humidity play a large role in how my joints respond.
When various parts of my body start aching, paining, or causing discomfort, I turn to the solution I use for just about every one of life’s issues that I encounter. I move around, and I exercise.
People tend to sit when they hurt, which compounds the problem. Sitting in a chair never did anyone any good, if they sit for very long. Sitting
Motion truly does make a difference. When I wake up with a stiff back, or sore foot, or aching toe, twitching calf, or whatever malady appears on that particular morning, I walk through it. It may take awhile, but I keep moving to eliminate the pain, or at least get it down to a more than manageable level. Generally, by mid-morning I’ve forgotten all about that pernickety pang, until of course I step on a stone and turn an ankle the wrong way, or inadvertently annoy
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another part of my body which then feels the need to protest loudly. But I just keep moving, exercising, spending time outside, and occupying myself with various interests that help me forget about most of my minor irritating discomforts. In short, my upper left arm, left broken ankle, right ankle that I have never abused in any way, big toe, middle toe, middle finger, rib cage on occasion, upper back, lower back, shoulder; the list of body parts that no longer cooperate effortlessly continue to grow. I’m not sure why I am complaining, they don’t all hurt at once, which is a very good thing, but I do resent that they feel
the need to twinge and ping and throb and creak and squeak for no apparent reason. Of course, if I plan it correctly, I can put this recalcitrant body to good use by hiring out my services as a crackerjack weather specialist. Or as my husband says, just join the circus as part of the freak show events. I think I prefer the weather forecasting position. Lois Stephens brings personal experience of the aging process to Prime Magazine. She enjoys writing about her observations of becoming a member of the senior citizen age group. She lives and works in Virginia City.
10 / February 2021 PRIME
Tomato Varieties By Jan Cashman
W
ant to have the full experience of growing tomatoes from start to finish this gardening season? Start by growing your own plants from seed indoors this winter. Your first step is to choose which variety of tomato you want to grow. There are a lot to choose from-- around 10,000 varieties of tomatoes exist. There are different varieties good for slicing, to put in salads, to freeze or cook with. Choose a variety that is resistant to blossom end rot, a disease caused by uneven watering from lack of calcium. Some varieties ripen as early as July, good for our short growing season. There are good early varieties such as Stupice from Russia and Eastern Europe. Other varieties take longer to ripen but grow bigger. Here are
some recommendations for tomato varieties depending on what you want to use them for…..
deserve growing. They have excellent tomato flavor and do well in our climate. Both are indeterminate.
Earliest varieties-Polar Baby and Belii Naliv are two very early varieties recommended by John Austin, local garden expert who specializes in early tomatoes and other vegetables. If you do things right, you can have ripe tomatoes in early July. These early varieties are usually determinate. (See sidebar)
Heirloom-old-fashioned tomatoes which are openpollinated, not hybrids --have seen a resurgence in popularity the last few years because these old varieties have yummy, old-fashioned tomato flavor. They are open-pollinated, so you can save their seeds. Some recommended heirloom varieties include Glacier (determinate), Black Krim, and Brandywine.
Preserving-we grew just one Roma tomato plant last summer and it bore prolifically with hundreds of small, oblong tomatoes. I froze many packages—or you can them or make sauce with them. Old stand-by tomato hybrids, Early Girl and Fantastic, still
Best flavor—Indeterminate Sungold and the improved Sunsugar cherry tomatoes win blind taste tests every time. They turn orange when ripe. Ours never make it in the house—the grandkids eat
them right off the plant like candy. Slicers—Big slicing tomatoes are hard to get ripe here because of our cool nights and short growing season. Try these indeterminate varieties, Parks Whopper, Celebrity, and Goliath, which all grow well in our climate and will ripen if we have a warm summer. These varieties are big enough for slicing. Stay tuned for next month’s article with hints for starting your tomato plants inside from seed. Jan Cashman has
operated Cashman Nursery in Bozeman with her husband, Jerry, since 1975.
PRIME February 2021 / 11 What is the difference between a determinate and an indeterminate tomato? Determinate tomato plants are smaller. The tomatoes ripen earlier (good for our climate) and mostly all at the same time. They grow well in a container or raised bed. Indeterminate tomato plants will grow to large sprawling plants. The plants continue to produce and ripen tomatoes. They need support and staking. Trim back new vines and green tomatoes as the season progresses to encourage the developing tomatoes to ripen before frost.
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12 / February 2021 PRIME
With Ultra-low Rates, Should You Still Investin Bonds? By Nathan M. Kirby
I
f you’ve been investing for many years and you’ve owned bonds, you’ve seen some pretty big changes on your financial statements. In 2000, the average yield on a 10-year U.S. Treasury security was about 6%; in 2010, it had dropped to slightly over 3%, and for most of 2020, it was less than 1%. That’s an enormous difference, and it may lead you to this question: With yields so low on bonds, why should you even consider them? Of course, while the 10-year Treasury note is an important benchmark, it doesn’t represent the returns on any bonds you could purchase. Typically, longer-term bonds, such as those that mature in 20 or 30 years, pay higher rates to account for inflation and to reward you for locking up your money for many years. But the same downward trend can be seen in these longer-term bonds, too – in 2020, the average 30year Treasury bond yield was only slightly above 1.5%.
Among other things, these numbers mean that investors of 10 or 20 years ago could have gotten some reasonably good income from investment-grade bonds. But today, the picture is different. (Higher yield bonds, sometimes known as “junk” bonds, can offer more income but carry a higher risk of default.) Nonetheless, while rates are low now, you may be able to employ a strategy that can help you in any interestrate environment. You can build a bond “ladder” of individual bonds that mature on different dates. When market interest rates are low, you’ll still have your longer-term bonds earning higher yields (and long-term yields, while fluctuating, are expected to rise in the future). When interest rates rise, your maturing bonds can be reinvested at these new, higher levels. Be sure you evaluate whether a bond ladder and the securities held within it are consistent with
your investment objectives, risk tolerance and financial circumstances. Furthermore, bonds can provide you with other benefits. For one thing, they can help diversify your portfolio, especially if it’s heavily weighted toward stocks. Also, stock and bond prices often (although not always) move in opposite directions, so if the stock market goes through a down period, the value of your bonds may rise. And bonds are usually less volatile than stocks, so they can have a “calming” effect on your portfolio. Plus, if you hold your bonds until maturity, you will get your entire principal back (providing the bond issuer doesn’t default, which is generally unlikely if you own investment-grade bonds), so bond ownership gives you a chance to preserve capital while still investing. But if the primary reason you have owned bonds is
because of the income they offer, you may have to look elsewhere during periods of ultra-low interest rates. For example, you could invest in dividendpaying stocks. Some stocks have long track records of increasing dividends, year after year, giving you a potential source of rising income. (Keep in mind, though, that dividends can be increased, decreased or eliminated at any time.) Be aware, though, that stocks are subject to greater risks and market movements than bonds. Ultimately, while bonds may not provide the income they did a few years ago, they can have a place in a long-term investment strategy. Consider how they might fit into yours.
Nathan M. Kirby Edward Jones
Financial Advisor
PRIME February 2021 / 13
Bozeman Senior Center Recreation Our Bozeman Senior Center Exercise on Zoom We would love to have you join our fitness groups through Zoom. You must be a current member of the Bozeman Senior Center ($20.00 a year) the fitness fee is $10.00 a month. Please e-mail the instructor of your choice(s) to find out how to join a class: If you need technical assistance to get on Zoom, please call the Bozeman Senior Center at 586-2421. A volunteer will call you and try to assist you over the phone. E-mail the instructor of the course you would like to attend and they will send you the link to join the session. * Strong People with Susie Becker: (M,W,F 8:30 am) Prevent bone loss and increase bone density and muscle mass. Weight training program in which participants start at their own level with the use of hand and leg weights**. Class incorporates stretching. ALL are welcome! A second Strong Peoples class is coming in January, M, W, F at 10:30. Start date will be announced. Email: susieb@localnet.com *Aerobics with Rina Donaldson: (M,W,F 9:30 am) 35 minutes of aerobics (you’ll get your heart rate up), followed by 10 minutes of strengthening using weights**, and 15 minutes
of stretching. Physicians recommend 150 minutes of aerobic activity weekly to maintain health. Email: rinadonaldson@hotmail.com *Yoga and Balance with Melanie Simmerman: (M,W 1:00 pm) ) Yoga is based on classic Hatha Yoga poses and appropriate for all levels. Focus is on physical, mental and spiritual balance as we practice poses that challenge and enhance posture and balance, strength and flexibility. Balance focuses on strength and flexibility to gain and improve good posture and balance. Email: jennylind50@yahoo.com Sun Tai Chi with Pat Holm: (Tuesdays, 11:00a.m.) Designed to relieve arthritic discomfort and achieve greater mobility and balance through the slow, gentle movement of all joints and muscles. Improves balance, coordination, concentration. It is moderately aerobic. Recommended to gain and maintain good health. Email: holmrp@yahoo.com Ball with Priscilla Flesch-Birtic: (Tue, Thur 9:30 am) Fun class that emphasizes core strength, balance and upper body strength. Use of large ball**. Email: pfbroadrunner@yahoo. com ** Equipment can be checked out from the Senior Center. Let the instructor know you need weights or a ball and a time will be scheduled for you to pick up said equipment.
Bozeman Senior Center Travel News Judy Morrill, Travel Director 14judymorrill@gmail.com Bozeman Senior Center: 5862421 We are all anxious to, again, be a part of the Bozeman Senior Center travel program and enjoy traveling on day trips and longer trips throughout the United States and abroad. If you have any questions, or want me to send you brochures, please send me an e-mail and I will get back to you. If you don’t have internet, please call the 5862421 and the Senior Center staff will get the message to me.We have one international trip for 2021. *Germany’s Cultural Cities, Sept. 9 - 19, 2021 Great itinerary including: Berlin, Checkpoint Charlie, the Brandenburg Gate, Hamburg, Castle Stay, Neuschwanstein Castle, Munich, the Glockenspiel, and optional tours of either BMW World, or the Dachau Memorial. Deposits due by March 1, 2021.
Fun trips within the United States are also going to be great get away. *The Best of New Orleans, May 16 - 20, 2021 A great trip to New Orleans in the springtime. Fly to New Orleans, stay at the Bienville House for four nights.
Highlights of the trip include: the National WWII Museum, a Cajun Swamp Boat Tour, tour of the historic sights in New Orleans, visit the spectacular antebellum Oak Alley Plantation, see a live Jazz show, and enjoy a Natchez lunch cruise.Deposits due by January 10, 2021 *Mackinac Island, the Grand Hotel and Niagara Falls, Oct. 14 - 21, 2021 Fly to Detroit, Michigan. Visit the Henry Ford Museum. Motorcoach to Mackinac Island and stay in the Grand Hotel for two nights. You will thoroughly enjoy this elegant experience. Travel on one of the world’s longest suspension bridges, visit Frankenmuth and the fun shopping in the Bavarian style shops. Motorcoach to Canada to Niagara Falls in all its glory. Spend two nights at Niagara Falls, including a cruise close to the falls aboard the famous Maid of the Mist. Deposits due by March 1, 2021 *Christmas in the Smokies December, 2021 Brochure for this trip is not available yet. More information as it becomes available. For more information on any of these trips, call 586-2421 and ask for Judy.
14 / February 2021 PRIME
Meal Service in Senior Centers: The Gallatin County Nutrition program includes four sites: Bozeman, Manhattan, Three Forks and West Yellowstone. Eligibility: The nutrition program is available to all seniors over 60 who are in need, but we especially target older clients (over the age of 80), the low income, the frail, and the lonely depressed individual trying to remain independent in their own home or apartment. Seniors may come to the senior center and enjoy a nutritious meal in a comfortable social setting with other seniors. Those who are homebound may enjoy meals-on-wheels delivered by wonderful volunteers each day. It is also our goal to keep all our programs and services as affordable as possible. Our suggested donation is $4.00/ meal for those 60 and older. No one is turned away for inability to pay. If you are 60 or older, you may pay whatever you can afford. Individuals under 60 are also welcome and encouraged to eat at our sites, however the cost is $6.00/meal and is not a suggested donation. Bozeman – Meals are served and delivered 5 days per week at 12:00 noon. Frozen meals can be picked up at any time for individuals who cannot come for the meals that day. We also offer frozen soups
and casseroles in 16 ounce containers for $2.00. Call 5862421 for more information regarding meals-on-wheels or frozen soups and casseroles. The Bozeman Senior Center has lots of jigsaw puzzles. If you would like some puzzles, call us at 586-2421 and tell us what piece count you would like. 3 puzzles will be bagged and delivered to your house if you live in the city limits. If you live out of the city limits, we can make arrangements for you to pick up the puzzles. Call us at 586-2421. Manhattan - Manhattan seves and delivers meals 3 days a week (Tuesday-Thursday) at 12:00 noon. Call 284-6501 for more information. Three Forks - Three Forks serves and delivers a noon meal 3 days a week (TuesdayThursday). Call 285-3235 for more information. West Yellowstone - West Yellowstone serves and delivers a 12:00 noon meal on Wednesdays and Fridays. Call 646-7715 for more information. The Bozeman Senior Center will be closed on February 15 for President’s Day. Note: The Board meeting is held on the third Friday of each month at 10:00 a.m. Bozeman Senior Center’s Second Hand Rose is open on
PLEASE NOTE:
Due to COVID-19, our senior center sites will not be open to the public until Phase III of the Governor’s Reopen Montana Plan. However, we are still delivering meal-on-wheels daily and providing grab and go meals at each site. Please call any of our sites for more information on operations or to get assistance on how we can help you. Monday, Tuesday, Wednesday and Thursday from noon – 3p.m. and Fridays 9:00a.m.3:00p.m. The Book Store is open on Tuesdays from noon – 3p.m. You may now enter through the main entrance in the building on Tuesdays to shop in the bookstore. These dates and times are subject to change dependent upon volunteer and staff availability. Please call 586-2421 to be sure before you come to the center to shop! Also at the Bozeman Senior Center, you can purchase frozen soups and casseroles. These are in 16 ounce containers and the cost is $2.00. Look at our website www.bozemanseniorcenter.org to find out what is available: it can be Chicken Noodle Soup to Pork Teriyaki over Noodles. Please call the day ahead of time to place your order, then pick them up between 11:00 – 11:30 at the back door near the kitchen. Come in the door and Sarah will accept your money and give you your order. Please pay with cash (exact amount) or check.
Belgrade Menu 92 E Cameron Ave, Belgrade, MT • (406) 388-4711 Call in to order to go meals by 10:00 the day before! . Menu subject to change without notice!
1 - Salad, Chicken Alfredo, Vegetables, Dessert 2 - Salad, Taco Salads, Dessert 3 - Salad, Roast Pork, Potatoes, Vegetables, Dessert 4 - Salad, Tator Tot Casserole, Dessert 5 - Salad, Sloppy Joes, Vegetables, Dessert 8 - Salad, Lasagna, Vegetables, Dessert 9 - Salad, Hamburger Gravy, Mashed Potatoes,
Vegetables, Dessert
10 - Salad, Gyro, Vegetables, Dessert 11 - Salad, Chicken Strips, Vegetables, Dessert 12 - Salad, Chili, Corn Bread, Vegetables, Dessert 15 - Fruit, Baked Ham, Sweet Potatoes, Dessert 16 - Salad, Meatloaf, Potatoes, Vegetables, Dessert 17 - Salad, Pork Stir Fry, Rice, Vegetables, Dessert 18 - Salad, Roast Beef, Mashed Potatoes,
Vegetables, Dessert
19 - Salad, Chicken Sandwich, Vegetables, Dessert 22 - Salad, Chicken Fried Steak, Potatoes,
Vegetables, Dessert
23 - Salad, Pork Chops, Potatoes, Vegetables, Dessert 24 - Salad, Beef Stroganoff, Vegetables, Dessert 25 - Salad, Stuffed Baked Potato, Vegetables, Dessert 26 - Salad, French Dip, Tator Tots, Vegetables, Dessert
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Bozeman Menu
Manhattan Senior Center Menu
Shannon Bondy, shannon@bozemanseniorcenter.org (Executive Director) Kristi Wetsch, krisi@bozemanseniorcenter.org (Director Program & Marketing)
2 - Jell-O Salad, Creamy Chicken and Mushroom, Rice Pilaf, Green Beans, Fresh Fruit
807 North Tracy • (406) 586-2421 • www.bozemanseniorcenter.org
102 East Main St., Manhattan, MT • 284-6501
3 - Green Salad, Grilled Ham and Cheese, Tater Tots, Corn, Ice Cream 4 - 3 Bean Salad, Roast Pork, Mashed Potatoes and Gravy, Cauliflower, Cake There are no meals served at the center so these meals will be delivered to anyone 60 or over who live in the city limits or you can pick up your meal. You need to call before 4:00 the preceding day. You can pick up the meal at 10:45 a.m. We will send you an invoice at the end of the month. Call us at 586-2421 to get on the schedule to start eating “Fay’s Fabulous Food.”
9 - Cottage Cheese, Sausage and Sauerkraut, Carrots, Dinner Roll, Apple Crisp
Call us at 586-2421 to get on the schedule to start eating “Fay’s Fabulous Food.”
17 - 3 Bean Salad, cheesy Hamburger Macaroni, Corn Bread, Corn, Cherry Crisp
The cost of the meal is a suggested donation of $4.00 for people 60 and over. This menu is subject to change due to the availability of food.
10 - Pasta Salad, Vegetables Beef Soup, Chicken Salad Sandwich, Pea’s Cookies 11 - Fresh Fruit, Baked Cod, Steamed Vegetables, Rice, Cake 16 - Pickled Beets, Chicken Alfredo, Fettuccini, Broccoli, Bread Stick, Fresh Fruit 18 - Green Salad, Meat Loaf, Mashed Potato and Gravy, Steamed Vegetables,
Dinner Roll, Brownie
23 - Green Salad, Beef Enchilada, Rice, Steamed Vegetables, Sherbet 1 - Tossed Salad, Chicken and Mushroom over Bowtie Pasta, Steamed Broccoli,
Bread Stick, Jell-O
2 - Peaches, Tater Tot Casserole, Steamed Vegetables, Bread, Chocolate Chip Cookie 3 - Vegetable Beef Soup, ½ Reuben Sandwich, Chips, Vegetables with Dip, Mixed Fruit 4 - Fresh Fruit, Pork Verde Stew, Steamed Rice, Broccoli, Vanilla Pudding 5 - Peaches, Taco Salad, Chips and Salsa, Mexi Corn, Brownie 8 - Mandarin Oranges, Turkey Pot Pie, Steamed Vegetables, Bread, Jell-O 9 - Tossed Salad, Baked Cod, Rice Pilaf, Steamed Carrots, Lemon Bar 10 - Yogurt and Granola, Sausage and Bacon Breakfast Casserole, Potatoes O’Brien,
Mixed Fruit
11 - Valentine’s Dinner: Tossed Salad, Caprese Chicken Breast, Roasted Potato,
Smashed Broccoli, Cherry Crisp
12 - Fresh Fruit, Sloppy Joe, Chips, Pasta Salad, Cookie
24 - Applesauce, Turkey Noodle Soup, ½ Tuna/Swiss, Peas, Carrots, Fresh Fruit 25 - Jell-O Salad, Pork Teriyaki, Chow Main Noodles, Dinner Roll, Pudding
Three Rivers Senior Menu
19 East Cedar St., Three Forks • 285-3235 • Director: Jean Farnam • 570-0800 2 - Pickled Beets, Beef Stroganoff, Cottage Cheese Salad, Apple Pie 3 - 3 Bean Salad, Roast Beef, Carrots, Mashed Potatoes, Ice Cream 4 - Green Salad, Tuna Casserole, Mixed Vegetables, Chocolate Cake 9 - Macaroni Salad, Grilled Cheese, Tomato Soup, Orange Fluff 10 - Green Salad, Beef Stew, Biscuit, Ice Cream 11 - Sliced Apples, Chef Salad, Bread Stick, Jell-O 16 - Ruben’s, Potato Salad, Cheesecake
15 - Presidents Day, CLOSED
17 - Green Salad, Chicken Stir Fry, Noodles, Ice Cream
16 - Fat Tuesday: Mixed Fruit, Chicken and Sausage Jambalaya, Red Beans and Rice,
18 - Spaghetti, Garlic Bread, Green Beans, Cherry Crunch
23 - Club Sandwich, Chips, Potato Soup, Fruit
Corn Bread
17 - Chili, ½ Grilled Cheese Sandwich, Cornbread, Vegetable Salad, Cookie
24 - Green Salad, Sweet Pork, Rice, Applesauce, Corn, Ice Cream
18 - Tossed Salad, Shredded Pork and Gravy over Mashed Potatoes,
25 - Pea Salad, Tater Tot Casserole, Broccoli, Pudding
Steamed Vegetables, Bread, Dessert Bar
22 - Marinated Vegetables, Greek Orzo Chicken, Steamed Vegetables, Bread, Yogurt
West Yellowstone Senior Center
with Fruit
3 - Tossed Salad, Sweet and Sour Chicken, White Rice, Chow Mein Noodles, Cake
23 - Tossed Salad, Ravioli Lasagna, Green Beans, Garlic Bread, Banana Bread
5 - Tossed Salad, Cod, Tater Tots, Cole Slaw, Brownie
24 - Fruit Cocktail, Sliced Pork with Gravy, Mashed Potatoes, Steamed Vegetables,
10 - Tossed Salad, Pot Roast, Pot Roast Vegetables, Biscuit, Cake
12 - Tossed Salad, Chicken Ala King, Egg Noodles, Biscuit, Brownie
19 - Fresh Fruit, Baked Spaghetti and Meatballs, Steamed Vegetables, Bread Stick, Jell-O
Bread, Brownie
25 - Caesar Salad, Ham and Swiss Casserole, Steamed Broccoli, Bread,
17 - Tossed Salad, Ruben Sandwich, Tater Tots, Mixed Vegetables, Cake
19 - Tossed Salad, Enchilada, Spanish rice, Beans, Chips and Salsa, Brownie
Cottage Cheese with Fruit
26 - Fresh Fruit, Bacon Cheeseburger, Seasoned Wedge Fries, Pasta Salad, Cookie
24 - Tossed Salad, Baked Chicken, Mashed Potatoes, Corn, Biscuit, Cake 26 - Tossed Salad, Pulled Pork, Beans, Macaroni and Cheese, Brownie
16 / February 2021 PRIME
FEBRUARY
2021