Healthy Lifestyles by Perham Focus

Healthy lifestyles 2015

Published by the Perham Focus

Thinking outside

(the gym)

Living with Diabetes

Yoga

bears benefits, both physical and mental

Step by step guide to

fitness trackers

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CONTENTS Living with diabetes . . . . . . . . . . . . . . . 8 Step by step guide to fitness trackers . . . . . . . . . . . . . . . . . 12 Yoga bears benefits, both physical and mental . . . . . . . . . . . . . . . . . . . . . . . 16 Protect all the skin you’re in . . . . . . . 18 Hospice of the Red River Valley lends a hand during end-of-life planning . . . . . . . . . . . . . . . . . . . . . . . . . 20 Thinking outside (the gym) . . . . . . . 24

ay! d o T n i Stop r an

Resource directory . . . . . . . . . . . . . . . . 28

Fo cket ion Pa t a m r ation Info Applic b o J or

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HEALTHY LIFESTYLES 2015 4

222 2nd Ave. SE • Perham, MN 56573 p: 218.346.5900 • f: 218.346.5901 www.perhamfocus.com

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HEALTHY LIFESTYLES 2015

Call or text Brett Fredrickson at 218.255.7527 or email him at BrettFredrickson@CatholicHealth.net

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Promoting the wellness of your pet

HEALTHY LIFESTYLES 2015 6

Chocolate affects a dog’s heart and nervous system; a few ounces is enough to kill a small dog. Grapes, raisins, macadamia nuts, onions, and garlic are also hazardous to a dog’s health. If your pet ingests a significant amount of any of the above foods, please contact us immediately.

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Living with Diabetes — Jason Groth — jgroth@perhamfocus.com

HEALTHY LIFESTYLES 2015 8

“We are going to be the ones that will be able to help guide you through the process. It’s also checking blood-sugars and that is going to vary pending on the type of treatment one is on.” Branden noted meal planning is basically eating healthy and controlling portions sizes. She said meeting with a dietician is an important step in helping control blood sugar levels, because of the planning process. She said many factors are taken into account for the plan— such as height, weight and calories for the activity. “We want you to be eating smaller meals throughout the day instead of skipping meals and eating one large meal a day,” Branden explained. “We want to spread out the meals, so your body is getting the constant supply of sugar that it needs.” Gwen Horter, dietician at Perham Health, said that one of the biggest factors that affects Type 2 is being overweight. She said that maintaining a healthy weight is the number one thing to living with it. One of the keys to controlling diabetes is with a healthy diet. “Focusing on eating vegetables—vegetables are fat free by nature, most vegetables and low in calories,” Horter said. “You are getting a lot of volume, without increasing your caloric intake a lot.” While it may be tough for people to adjust to eating vegetables, Horter said it is recommend that a child be given a food item 15 times to learn to like and eat it. She recommends the same for adults. “My biggest suggestion is, if you are diagnosed is that you should meet with your educator and dietician so you can come up with a food plan and a management plan that is tailored

HEALTHY LIFESTYLES 2015

Diabetes is often referred to as the "silent killer" because people who are diagnosed with it don’t often realize they have it until symptoms have set in. It’s a disease that nearly 30 million people in the United States have, while 1.7 million Americans are diagnosed with it yearly according to the American Diabetes Association. There are three types of diabetes: Type 1, Type 2 and gestational diabetes. Type 1 is an auto-immune disease. According to Tammy Branden, a certified diabetes educator with Sanford Health, the signs are extreme thirst, excessive urination, lose of weight while very hungry and a lot of fatigue. She stated that Type 1 is usually diagnosed when people are younger. With Type 2 diabetes, the symptoms are the same, but they come on slower. “It is things that people kind of blow off as everyday things. Who isn’t tired these days? The weather is warm, so people will be drinking more,” Branden said. “Generally speaking, those are the major signs of symptoms of both types of diabetes. People come in with Type 2 diabetes after having it for a while.” According to Branden after being diagnosed, patients usually see a diabetes educator and a dietician to help them learn what diabetes is and things to control it. “It doesn’t have to be a death sentence, per say,” Branden said. “It does need to be controlled by checking blood sugars, taking your medications and meal planning.” One of the most important parts of living with diabetes is meeting and setting up a plan to help control glucose levels. “The biggest thing is making sure you are getting in to see your physician, dieticians and your educators,” Branden said.

for you,” Horter said. “The big thing is to consistently eat three well-balanced meals a day, focus on a protein, limit your starch and increase your intake of vegetables.” Horter said diet is an extremely important role in controlling diabetes. It’s one of the things that individuals can control. “You can’t control your genetics; some people are predisposed to Diabetes. You can’t control that, this is an area that you can control,” Horter said. “Exercise helps with managing your blood sugars. If you follow a better diet (meal plan) and incorporate some exercise—those are some things you can control to manage or prevent your diabetes.” Horter added the biggest thing is to make a plan, which will help with managing certain things when life events happen. Another aspect of controlling diabetes is physical activity, according to Branden. “Physical activity is huge. Any amount of activity that you can get in is wonderful,” Branden said. “The ADA (American Diabetes Association) recommends five days a week, 30 minutes a day. However, you can break that into 10 minute segments.” Branden said any type of activity helps such as: raking, shopping, parking further away from buildings, taking the stairs—any activity that you can do is huge.” There are many factors that play a role in diabetes management, including controlling one’s level of stress. “Stress reduction is huge, because your blood sugars go up with stress,” Branden said. “Everyone’s blood sugars go up with stress, but people who don’t have diabetes; their blood sugars are able to adjust to that.” Brendan stated that reducing stress can be done through activities a person enjoys such as listening to music, watching sporting events, doing yoga or fishing. “It’s such a wide variety, but anything they can do to reduce their stress,” Branden said. “Also, realizing that the people they

are coming to see at first—people don’t think its fun to see a dietician, a doctor or an educator all the time, but we are there to support them.” Branden stressed that managing diabetes is a team effort and that they are there to support and not push them saying they need to do certain things. “We need us, as educators, to meet the patient at where they are at,” Branden said. “We work with them with where they are at and go from there.” Branden commented that family support, asking and answering the difficult questions that arise after being diagnosed, also plays an integral role in helping with controlling the disease. “Having that honest conversation about what is going to be helpful and not going to be helpful, as well as being open and honest,” Branden said. “It’s a disease that is there 24/7. You never get to turn it off. There are going to be days that go better than other days and that’s just how it is. Having that support system is huge. If you don’t have that support system, there are support groups.” It’s often said that diabetes is a silent killer, and a life sentence - but, with support and control, it doesn’t have to be a death sentence.

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HEALTHY LIFESTYLES 2015

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HEALTHY LIFESTYLES 2015 12

Step by step guide to fitness trackers — Eric Hendrickx — ehendrickx@perhamfocus.com

that will be about the extent of the entry level trackers. For the enthusiast hoping to get more information and fitness statistics from their wearable, more extensive technologies are available on higher-end fitness trackers. Top-of-the-line units from Fitbit, Polar, Garmin and Samsung give the user a much more detailed set of information and more options. “Those more expensive brands truly do a lot more. They will usually consist of keeping your heart rate, use of GPS location, waterproof, better display, and even a sleep alarm waking the user up by vibrating on their wrist,” said Mattson. These added features do come with an obviously larger dent to your pocket book. Wearable fitness trackers using the added upgrades will generally run between $200 and $250. “It is important to do a little research and find out what tracker would be best for each person. As with any technology, the basic versions will be easier to use, but show less information, and the top of line versions will have all the bells and whistles; generally for a more invested and dedicated athlete,” explained Mattson. As stated, fitness trackers are quite simple to get the hang of; once they are set up initially, most the time, they simply reside on a wrist, just like a watch. A possible drawback in using an exercise tracker is the requirement of a smart phone to go along with the wearable technology. These trackers generally will come with instructions for the user to download their ‘app’ in order to read and keep

HEALTHY LIFESTYLES 2015

With technology and fitness both becoming more popular and mainstream each day, it comes as no surprise that over the last few years, wearable technology designed to track one's fitness has ballooned into its own, growing market. Within the fitness tracking technology universe, there are numerous choices a user will have to make in order to educate themselves on which equipment is the best for them on an individual basis. In the world of wearable fitness tracking technology, Fitbit has emerged as a leader in terms of product offerings and overall popularity. “The Fitbit brand fitness tracker really is a head above the competition currently. I believe the main reasons for this are that, right away, Fitbit established itself as an affordable and easy to use piece of equipment. Staying active can already be enough work, people who want to track their progress shouldn’t have to worry about complicating technology just to see if they’re meeting their daily fitness goals,” said Jackie Mattson, an exercise specialist with Perham Health. As with most things, fitness trackers come in many shapes and sizes and have several models based on the bells and whistles wanted with the tracker of choice. An entry level fitness tracker will set you back between $50 and $100, while gathering just the most basic information. These less expensive trackers are worn primarily on one’s wrist, but some also simply are worn on a waistband. Number of steps taken, calories burned and amount of active time (usually in minutes) are the simple statistics

track of their fitness results and goals. “Most people who are interested in using new fitness trackers while exercising have smart phones and are comfortable with using new technology, so that doesn’t seem to be an issue most the time,” said Mattson. Another benefit of using fitness tracker apps on your phone is the optional motivation and reminders one can set up. “I think it’s great that, while using the app, you can set goals for how much activity or walking you’d like to do. Because with the app, you will get reminders and notifications letting you know how you’re progressing. And

also it can sort of give you that added nudge of, ‘hey it’s time to get up and get active’, when nobody is around,” said Mattson with a smile. The applications that coincide with these fitness trackers also give the user the ability to become part of online fitness communities for each brand. Users can add friends using the same technology and encourage each other to keep working hard. Technology has become a staple for most people in their daily lives. In the past few years, new, wearable tech has been gaining momentum, giving us a heads up to where the exercise and fitness worlds are heading in the modern world.

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Yoga

bears benefits, both physical and mental

HEALTHY LIFESTYLES 2015 16

— Paul Schmitt — pschmitt@perhamfocus.com

A practice with roots thousands of years old, yoga has been gaining popularity lately, due to its numerous benefits to mental and physical health. Bri Tuman, a personal trainer who teaches an introductory level yoga class at the Perham Area Community Center, said she sees many benefits of the activity, including improved flexibility, balance and calmness for a variety of age levels. Wendy Billie, another area yoga instructor who teaches a wider range of classes, agrees. “People will talk about it, and they think you have to look a particular way to practice yoga,” she said. “But, I have every age range practicing with me, every body type imaginable, male and female.” Reports by Harvard Medical School and the National Center for Complementary and Integrative Health attest to the use of yoga as a supplementary treatment for lower back pain, high blood pressure, anxiety and depression. Of course, individuals should consult their physicians about any treatments for their ailments. Preexisting health conditions aside, both Tuman and Billie agree, yoga can be beneficial for anyone. “Yoga is a personal development tool, not just a physical tool,” said Billie. Formerly an occupational therapist, Billie is familiar with many of the issues and challenges of day-to-day life, and sees yoga as a way to manage those and become more in-tune with oneself. “My intent,” she said, “is that [students] leave class and they feel like a better person.” An important element to keep in mind, said Billie, is that, while yoga has a spiritual element, it is not a religion. “What spirit means is just your true self,” said Billie. “It helps you have a stronger connection to whatever you’ve chosen in life.”

“You have to come and experience yoga to understand what it’s about, because it’s not just something physical,” she said. “It’s that mind, body, and I say spiritual focus to it, because that’s what yoga means. It means union.” Bringing together those three aspects of life through yoga can help relieve anxiety and stress, and maintain good mental health. In order to serve a variety of needs, Billie teaches three different types of yoga classes, in addition to providing individual sessions at request. She emphasizes that one of her main goals is to provide everyone with a good experience and promotes a warm and inviting environment for practice. Her “yin yoga” class is a gentle style, which is for anyone. It involves slowing down, listening and focusing on what is happening to the body. “It’s not those strong physical postures you see,” she said. The “yoga flow” class involves flowing between positions on the ground and standing, linked heavily with breathing, which is one of the main focuses of yoga. Billie said her most popular class is her “beach yoga” class that she teaches in Ottertail. It involves, “tuning into nature around you, and then tuning into your natural essence,” she said. In order to match nature, Billie changes each class in accordance with the weather. Tuman’s class at the Perham Area Community Center is also a yoga flow class, focusing on deep stretches and flexibility, while concentrating on breathing. She said it’s a common class for people recovering from injuries, and encourages anyone with a PACC membership to try it out. Non-PACC members can also take it, for a per-class fee. For more information on area classes, visit www. wendybillie.com, or www.346pacc.com.

HEALTHY LIFESTYLES 2015 17

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Skin cancer is the most common cancer in the United States, yet most skin cancers can be prevented. Every year, there are 63,000 new cases of and 9,000 deaths from melanoma, the deadliest form of skin cancer. Ultraviolet (UV) exposure is the most common cause of skin cancer. A new Center for Disease Control and Prevention, CDC, study shows that the majority of Americans are not using sunscreen regularly to protect themselves from the sun’s harmful UV rays. In fact, fewer than 15 percent of men and fewer than 30 percent of women reported using sunscreen regularly on their face and other exposed skin when outside for more than one hour. Many women report that they regularly use sunscreen on their faces but not on other exposed skin. To help prevent harmful sun exposure, utilize the following proven sun protection strategies: -Use broad spectrum sunscreen with SPF 15+ to protect any exposed skin. -Seek shade, especially during midday hours. -Wear a hat, sunglasses and other clothes to protect skin. -Apply sunscreen, it works best when used with shade or clothes, and it must be re-applied every two hours and after swimming, sweating, and toweling off.

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Hospice of the Red River Valley lends a hand during end-of-life planning — Jackie Jenson — jjenson@perhamfocus.com

HEALTHY LIFESTYLES 2015 20

compassionate and highly skilled comfort care to people nearing the ends of their lives. To do so, hospice employs a proficient team of helpers including: patients' physicians and hospice’s medical director who oversees a plan of care; nurses who are caregivers and provide expertise in pain and symptom management; chaplains who provide spiritual support to patients of all faiths; volunteers who provide companionship; social workers who offer emotional support and also help with financial, legal and insurance issues that may occur during a prolonged illness; and grief support specialists who offer bereavement services for loved ones. “Hospice of the Red River Valley serves many patients in rural areas, helping them to live comfortably at home while receiving our specialized medical care, including many resources for caregivers, as well,” added Gemar. Resources and access can change throughout the years, especially in rural areas, noted Gemar. Having up-to-date knowledge of the available resources in and around smaller communities can help narrow down the options for care and provide peace of mind to those needing such services. In 2014, more than 1,609 patients utilized Hospice of the Red River Valley, with 299 patients being served daily.

HEALTHY LIFESTYLES 2015

Hospice of the Red River Valley is on a mission, a mission to bring dignity and comfort at the end of life. An independent, not-for-profit, community-owned hospice, Hospice of the Red River Valley (HRRV) has been serving patients and families since 1981, offering guidance on variety of end of life issues which can be complicated as patients and families navigate uncharted waters at the end of one’s life. “At Hospice of the Red River Valley, we feel it’s important for everyone, no matter their age or location, to think about what their end-of-life journey may look like. Having a documented plan, and making that plan known to loved ones, will certainly help the individual and their family determine the level of care and the resources needed to carry out his or her specific wishes,” explained Deb Gemar, Director of Community Relations at HRRV. Licensed in both North Dakota and Minnesota, Hospice of the Red River Valley provides care to 29 counties over 33,000 square miles of rural and urban terrain. Currently, they reach communities stretching from Jamestown to Hankinson in North Dakota and Thief River Falls to Park Rapids in Minnesota, including the Perham area. Their focus is simple, but profound: provide

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Summer options for fitness are everywhere — Elizabeth Huwe — ehuwe@perhamfocus.com

Paddle boarding is one of many options people have in the lakes area to get outside and be active during the summer months.

of it what you put into it,” she added. “You need to be huffing, puffing and breathing hard to get any maximal benefit.” In other words, she said, a gentle bike ride on even ground may not yield the same sort of fitness results as a fast-paced race or riding on hilly terrain. Kayaking and canoeing Kayaking and canoeing are great outdoor summer activities, said Hanson. Muscles targeted while doing this type of activity essentially include the entire upper body: abdominal muscles, chest, shoulders, arms and back, said Jim DeBoer, who is a trainer at Fitness First. “You could potentially get cardio if you row really hard and fast,” he added. Both Hanson and DeBoer said an additional benefit of canoeing and kayaking is the ability to “switch it

Switch it up! Cross-training is the idea of combining two or more sports or activities to improve fitness and overall performance. “The reason I cross-train is because, I’ve got to mix it up,” Hanson said. “If I ran every single day, I’d burn out. If I biked every day, I’d burn out. It’s a nice way to keep your interest in exercising in the summer months, adding variety through crosstraining.” HEALTHY LIFESTYLES 2015

During Minnesotan summers, classic options for outdoor recreation expand, coaxing residents and visitors alike into nature because… well, why not? For those who are working on fitness routines, summer also offers the chance to add some more variety into their workouts. Novices too can get in on the summer fun, making physical activity more fun, rather than a task. “It’s summer – enjoy the weather,” said Marie Hanson, owner and trainer at Fitness First Personal Training in Perham. “Get outside and bike, kayak, canoe and run. Do all these outdoor things while we have the very short bit of summer we’ve got.” While all of the following activities count as exercise, Hanson cautioned that, if done leisurely, they won’t burn as many calories or give the same physical benefits as more intense efforts. “Any exercise you do, you get out

up” by traveling to different bodies of water and change the scenery. Hanson said her own family has traveled much of the Otter Tail River within the area, going in and paddling down sections at a time. Paddle boarding “It’s crazy core,” DeBoer said of the work required to stand, along with arms and upper body work while paddling. Depending on the type of board used, DeBoer said the amount of balance and work needed to stand changes. Larger boards offer more stability and require less balance. Elle Chase, of Chase Crew, said paddle boarding and kayaking are both relatively easy for beginners to take up. Chase said she has heard from beginners that they thought they needed to be in good physical shape to attempt either activity, but said that is not the case. Biking “It’s awesome cardio,” DeBoer said of bike riding. He added that, depending on how a person rides, it could become a full-body workout rather than just benefitting the legs. “The whole key is to keep your feet moving fast.” How much work a rider’s body does all depends on the gear settings used, the trainers explained. Low gears mean the bike is pushed a shorter distance with each spin of the pedal, easing up on the “work” done and increasing the cardio aspect. Higher gears offer more resistance and result in more work for muscles. Hanson noted, when she rides frequently with highergear settings, she notices that she builds more muscle in her thighs and calves. For bike riding, there are also trails both in Perham and around the area (a notable option is the Glendalough Trail near Battle Lake, Minn.). Groups such as the Lakes Area Bike Club can also help introduce riders to longer treks and new sights. Swimming “Swimming is great exercise,” Hanson said of the fullbody activity that also offers cardio potential. “Awesome,” DeBoer added. Hanson said some people, like herself, find it hard to swim for a workout in a lake, but it is possible. Again, Hanson stated, this is one of those activities where it can be hard to judge just how much exercise is being done. “A lot of people say, ‘I went swimming for two hours,’” Hanson commented. “But, was it like splashing around and playing with the kids, or were you actually huffing, puffing and working?” “I’m not saying it’s not great exercise to be active and outside playing in the lake or whatever,” Hanson continued. “It’s just different types of ‘swimming.’”

HEALTHY LIFESTYLES 2015 26

Other activities Hanson and DeBoer suggested for outdoor-based exercise included rollerblading (core, lower body and cardio) and horseback riding (core and lower body). Ultimately, DeBoer remarked, the goal is to get up and get going. “The fact is, if you just find something that interests you… something that makes you get out and move around, anything that makes your heart beat a little harder, you’re going to get a lot of benefit from that,” he said. “Go do something you enjoy,” Hanson agreed, adding that consistency is also a key to successfully making exercise into a habit. “Try to do something every day - something is better than nothing.”

Fueling-up for fun Food No matter how hard you work, you can’t outwork bad food habits, Hanson said. “That’s the hardest thing about summer,” Hanson stated. “You’ve got the grilling, picnics, parties and the drinks. All that stuff comes with summer.” If you’re eating poorly, you’re wasting your time, DeBoer added of working toward a healthier lifestyle. “Healthy choices while eating are the biggest part by far.” Lean cuts of meat, fresh fruit and vegetables are all great healthy choices that are in season. Hydration The good habits rule extends to beverages while exercising. Hanson said the general idea is that people should drink about eight 8-ounce glasses of water per day, but increase their intake if sweating a lot or performing other strenuous activities. How does a person know if they’re nearing the point of dehydration? “Usually, when you feel thirsty, you’re already dehydrated,” Hanson said. Her advice is to always drink water before, while and after exercising. Both trainers agreed that water is generally sufficient to maintain hydration – and that most sports drinks are sugar bombs in disguise rather than helpful aides. Hanson recommended adding a squirt of lemon or lime juice, berries or cucumber slices to a water bottle to add flavor without heaping on calories.

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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) Pr. Phil Holtan/Pr. Cassie Anderson 619 3rd Avenue SW, Perham, MN 218-346-4780 • 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

HEALTHY LIFESTYLES 2015

IMMANUEL LUTHERAN CHURCH Second and Maple, Dent • 758-2129 & 758-2190 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 am 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 Mass: Sat. 4:00 pm, Sun 8:30 am, Tues. 7:00 pm, Thurs. 8:30 am Parish Festival Aug. 9 with Mass 10:00 am ST. HENRY’S CATHOLIC CHURCH 234 Second Avenue SW, Perham • 346-4240 • www.parishfaith.com Mass: Sat. 5:00 pm, Sunday 8:00 am & 10:00 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) Pastor Ron Jobe, pastor@stjohnsperham.org 49658 Cty. Hwy. 53, Perham • 218-346-4302 Worship Sunday: Bible Study 9:00 am • Worship 10:00 am ST. LAWRENCE CATHOLIC CHURCH 46404 Co. Hwy. 14, Rural Perham • 346-7729 stlawrence@arvig.net Parish Festival - Polka Mass Aug. 2 at 10:30 am Prime Rib & Chicken Dinner Mass: Wed. & Fri. 8:30am, Sat. 6pm, Sun. 10:30am 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 TRINITY LUTHERAN CHURCH (LCMS) Pastor Kirk Douglas www.nymtrinity.org 424 E. Gilman St. New York Mills • 218-385-2450 Worship: Sun. 8:00 am and 10:30 am (Sept.-May) Sun. 8:00 am and 9:30 am (June-August) UNITED METHODIST CHURCH OF DENT 301 Main St., Dent • 758-2242, Pastor Greg Leslie Sunday Worship and Sunday School, 9:00 am www.pdumc.weebly.com, Like us on Facebook. Wed. Night Youth. UNITED METHODIST CHURCH OF PERHAM 223 4th Ave. S.E., Perham • 346-7420, Pastor Greg Leslie Sunday Worship and Sunday School, 10:30 am www.pdumc.weebly.com, Like us on Facebook. Wed. Night Youth

Resource Directory Organizations offering support in your area

FOOD

Battle Lake Food Shelf ��864-0661 Fergus Falls Food Shelf ��739-2971 Henning Food Shelf ��583-2543 Parkers Prairie Food Shelf ��338-5535 Pelican Rapids Food Shelf ��863-3663 Perham Food Shelf ��346-6181 Meals on Wheels - Fergus Falls ��739-8568 - Perham ��346-1558 - Vergas ��847-5823 Senior Dining by Nutrition Services, Inc. �� 877-677-3319 -Battle Lake ��864-8768 -Fergus Falls ��736-6842 -Henning ��583-4112 -New York Mills ��385-2024 -Parkers Prairie ��338-6211 -Pelican Rapids ��863-5225 -Perham ��346-2262 -Underwood ��826-6958

TRANSPORTATION

City Cab Service, Fergus Falls ��736-3520 Drivers on Call, Fergus Falls ��736-2100 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 �� 998-3002 Ext. 11 Otter Tail County Veterans Service Office ��9988605 County Wide Medical Transportation to Medical Appointments for Elderly & Disabled - Health Ride Van, Detroit Lakes ��847-0818 - Medi Van, Detroit Lakes �� 218-847-1720 - 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 ��800-492-4805 -Home rental rehabilitation -Resource center Minnesota Housing Finance Agency 800-657-3769 Mahube-Otwa Community Action Partnership, Inc. ��632-3600 800-450-2900

HEALTHY LIFESTYLES 2015 28

PERSONS WITH DISABILITIES

Freedom Resource Center for Independent Living, Inc. ��701-478-0459 478-0510 Lakes Country Service Cooperative ��739-3273 -Services to Children with Special Needs Lakes Homes ��218-844-3837 - 17 group homes in Otter Tail, Becker and Mahnomen Counties for the developmentally disabled (referrals only)

Minnesota Disability Law Center ��612-334-5970 Minnesota Children with Special Health Needs - MCSHN ��800-728-5420 1-866-693-4769 Minnesota Veterans Home of Fergus Falls ��7360400 1-866-643-4769 MN Dept of Human Services Deaf & Hard of Hearing ��800-627-3529 -Equipment Distribution Program Park Region Lifeline Services ��998-2000 888-716-8837 Some Place Special ��346-2431 -Adult Care Center State Services for the Blind ��651-642-0506

SUPPORT GROUPS

Alzheimer’s Support Groups - Association Information ��1-800-272-3900 - Ecumen (Detroit Lakes) ��847-4486 - Mill Street Residence (Fergus Falls) �� 739-2900 - Good Samaritan Society � (Pelican Rapids) �� 863-2401 - Perham Living ��346-4500 American Cancer Society �� 800-227-2345

FAMILY SERVICES RESOURCES

Health Resources LifeCare Center -Fergus Falls ��736-6050 -Educational Services for Expecting Mothers Catholic Charities � - Fergus Falls ��739-2242 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 Children's Corner - Fergus Falls ��739-2847 - Perham ��346-5440 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 Community Action Council ��385-2900 800-450-2900 -Food Shelf - Budget Counseling - Child Care Resource & Referral - Emergency Revolving Loan - Energy Assistance Program

- Family Planning - Father’s Resource Program ��739-3011 Mahube-Otwa Family Health Head Start - Fergus Falls ��998-0544 - Henning ��582-2921 - New York Mills ��385-2553 - Parkers Prairie ��338-4079 - Pelican Rapids ��863-2911 - Perham ��346-1492 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 Human 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 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 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 ��998-8760 University of MN Extension Service - East Otter Tail ��385-5420

HEALTHCARE/NURSING SERVICES

AIDS HotLine ��800-342-2437 RAAN (Rural Aids Action Network) ��320-257-3036 Alzheimer’s Association of MN & ND ��272-3900 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 Lake Region Healthcare Clinic ��739-2221 800-247-1066 - Ashby Clinic ��747-2293 - Battle Lake Clinic �� 864-5283/888-314-5283 - Westridge Clinic �� 739-5281/800-450-2796 - Fergus Falls Eye Clinic ��736-5671 Sanford Health Parkers Prairie Clinic ��338-4371 Hospice of the Red River Valley – Detroit Lakes ��847-9493 - Homecare Services Lakeland Hospice Inc. ��778-1400 - Compassionate Friends of Fergus Falls - Hospice in the Nursing Home Essentia Health � – Detroit Lakes Clinic ��844-2300 800-224-5888 Essentia Health � – Frazee Clinic ��334-7255 800-224-5888 Arrow Health Medical Supply ��739-3602 - Equipment, Supplies & Patient Aids - Respiratory Equipment, Supplies, Medications Some Place Special ��346-2431 - Adult Care Center Vergas Assisted Living ��342-2741 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 Sanford Health Clinic – Pelican Rapids ��863-6100 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 - Hospital Services - Lake Region Hospital Foundation - Mill Street Residence Assisted Living ��739-2900 - Skilled Nursing Facility Tri-County Health Care - Henning Clinic �583-2965 - Out-Patient Therapy Services Perham Health - Hospital ��347-4500 - Clinic ��347-1200

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

- 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 ��739-9325 - Counseling Services 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 ��736-2033 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 ��888-627-8220 - 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) ��952-838-9000 Professional Association of Treatment Homes (PATH) ��739-3074 Children’s Mental Health ��998-8150 -Otter Tail County Social Services

MISCELLANEOUS

EDUCATION

- 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 LB Homes ��218-995-1400 - 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

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

MENTAL HEALTH RESOURCES

A Place to Belong ��739-0797 Social & Recreational Activities Community Addiction Recovery Enterprise ��7361800 -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

Adult Basic Education of Fergus Falls ��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 - Child Care - Community & Vocational Education - Elementary Education - Fergus Falls Adult Basic Education - Middle School - School Volunteer Program - Special Education Area Cooperative Frazee-Vergas School District #23 ��334-3951 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 of Henning. �583-4072 Twin Oaks Lifetime Learning in Fergus Falls 7366035 - Alternative Education - Basic Skills Program - Tutoring

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HEALTHY LIFESTYLES 2015

Schoeneberger

Lutheran Brethren Schools ��739-3375 - Hillcrest Lutheran Academy - Lutheran Brethren Seminary New York Mills School District #553 ��385-2553 -Early Childhood Family Education - ECFE 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 of Perham ��346-6190 St. Paul’s Lutheran School of Perham ��346-2300 - Elementary Grades K-6 - Precious Lambs Preschool Underwood School District #550 ��826-6101 -Early Childhood Family Education -- ECFE

CIVIC & COMMERCE

Battle Lake Chamber of Commerce ��864-5889 City of Fergus Falls ��332-5400 City of Perham ��346-4455 City of Underwood ��826-6686 Convention & Visitor Bureau -Fergus Falls ��321-4999 New York Mills Civic and Commerce ��385-3339 Fergus Falls Chamber of Commerce ��736-6951 Pelican Rapids Chamber of Commerce ��863-6571 Perham Chamber of Commerce ��346-7710 Perham Area Community Center ��346-7222 Underwood Community Center ��826-6958 Otter Tail County Humane Society ��739-3494

EMERGENCY & SAFETY

For emergencies call 911. Department numbers listed are for non-emergency calls. American Red Cross -- Fergus Falls Chapter ��7363481 - 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

HEALTHY LIFESTYLES 2015 30

Fergus Falls Fire Department ��736-6983 Henning Volunteer Fire Department ��583-2402 Vergas Fire & Rescue ��342-2444 Henning Ambulance Service ��583-2983 Parkers Prairie Community Ambulance �338-4357 Pelican Rapids Ambulance Service ��863-4653 Ringdahl Ambulance, Fergus Falls ��736-7535 Battle Lake Police Department ��864-8989 Fergus Falls Police Department ��998-8555 - 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 ��332-5040 -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

SENIORS

AARP – Minnesota ��866-554-5381 Attorney General ��800-657-3787 Minnesota Board on Aging ��800-882-6262 Ombudsman for Older Minnesotans 800-657-3591 Otter Tail County Public Health Dept. ��998-8320 Senior Citizens Legal Services ��800-372-8168 West Central Area on Aging ��739-4617 - Senior Linkage Line ��800-333-2433 - Services for Seniors

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

YOUTH

Children’s Corner ��346-5440 Otter Tail County Young Life ��998-5433 Camp Fire USA Northern Star � Council ��736-3027 Girl Scouts of America ��800-478-7248 Boy Scouts of America ��972-580-2000 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 ��3467676 Perham Area Public Library ��346-4892 In Their Own Words Veterans Museum � 346-7678

HEALTHY LIFESTYLES 2015

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