Bytes of Wellness
In This Issue
Greetings Community Members, 
 
November is National Family Caregivers Month. More than 90 million Americans care for a relative, friend or neighbor with chronic conditions, disabilities, disease, or the frailties of normal aging. The most important advice for the caregiver is this: Take care of your own health so that you can be strong enough to take care of your loved one.

This past summer, East Side launched "Friendship Too," a caregiver support group with services for the care-receiver at Adult Day at Friendship Center. Starting in early 2017, we'll be offering the six week workshop "Powerful Tools for Caregivers." In addition, we have recruited volunteers to help us with outreach to locate these often times isolated caregivers. Look for more details and dates in next month's "Bytes of Wellness." 

If you know a caregiver, take time to reach out and show your appreciation -- perhaps by offering to run an errand or provide them with respite and a sincere "thank you."  If you are a caregiver, please know the valuable and important work you do is very much appreciated! Thank you.
 
Linnea Tweed
Senior Navigator, Empowering Vital Aging
[email protected]  612-787-4045
   
*Empowering Vital Aging is supported in part by a Live Well at Home grant from the Minnesota Department of Human Services. 
Activities at East Side
Evidence-based Health & Wellness Classes

A Matter of Balance: Managing Concerns about Falls 
Wednesdays,  October 19 - December 7,  10:00am-12:00pm 
Don't let fear rule your life! Join us for this award winning program. In A Matter of Balance, you will learn how to view falls as controllable, make changes to reduce fall risks at home, perform exercises that improve strength and balance, and set goals to increase physical activity. This eight week workshop includes group discussion and exercise. 
Living Well with Chronic Conditions
Tuesdays, November 1- December 8, 1:30pm-3:30pm
Gain skills to live a healthier life! 
Living Well with Chronic Conditions workshop  covers many topics including  healthy eating, exercise, medication usage, as well as managing fatigue, pain, and emotions.  You will learn to set goals, share experiences with others, and problem-solve.
This self-management workshop meets Tuesday mornings for six weeks. All participants receive a reference book.
This program was designed by the  Stanford University Patient Education Research Center.
Tai Ji Quan: Moving For Better Balance 
Mondays and Wednesdays,  November 14-February 6
1:30-2:30pm 
This Tai Chi class reduces risk of falls by improving balance, muscle strength, flexibility, and mobility through mindful movements in a slow, flowing motion. The class meets twice a week on Mondays and Wednesday afternoons for 12-weeks. No class on January 16 in observance of the Martin Luther King holiday.

All classes are held at East Side Neighborhood Services  (1700 Second St NE, Minneapolis 55413).  The cost of these classes is based on ability to pay. No one will be turned away due to financial constraints.  To register, call  612-787-4045.
Tuesdays with EVA
Join us at ESNS on Tuesdays for  Empowering  Vital  Aging Activities!

EVA Educational Opportunities

An AED - What is it? How does it help save lives?
Tuesday, November 29, 10:00-11:00am
What would you do if someone near you went into cardiac arrest? Bruce Wizik from the Sudden Cardiac Arrest Association will tell us how  an automated external defibrillator (AED) saved his life an d show us how simple an AED can be to use. Earlier this year, M ount Sinai Community Foundation donated two AEDs to East Side Neighborhood Services, one for Adult Day at Friendship Center and another for the second floor of ESNS's main building (we already had one on the first floor). Join us for a demonstration and learn how with audio and visual commands, AEDs are designed to be simple to use. 

Call 612-787-4045 to let us know you'll be coming!  There is no fee to attend.

EVA Fitness Opportunities

Vital Fitness
Tuesdays, 11:00am-12:00pm
Drop by for East Side's Vital Fitness group! The group meets weekly for a variety of exercises that improve balance, strength, and coordination. There is no cost to participate. Contact Gloria with any questions at 612-787-4076. 
 
EVA Social Opportunities

Senior Dining 
Monday-Friday, 12:00-12:30pm
Join friends for a warm, nutritious meal hosted by Volunteers of America. For Seniors 60+, the suggested donation per meal is $4.00. Please make your reservation three days in advance by calling Dawn at 612-787-4093.
 
Bingo!
Tuesdays and Thursdays, 12:30-1:30pm
Prizes available. No registration required. 
Volunteer Opportunities
Empower peers to learn new skills, improve well-being and live vitally!
We're looking for volunteers to become class leaders for our evidence-based health and wellness classes. A commitment to attend a two day leader training (per class) and facilitate at least two workshops is required. Tai Ji Quan Leader Training is scheduled for December 7 & 8. Contact Linnea at 612-787-4045 or [email protected] for more details. 

Seeking volunteer drivers, resource specialists and more!
In the Neighborhood
Free Health Insurance Counseling
Feeling puzzled? Are you making a change in your life? Retiring? Moving out-of-state? Have questions about the different types of health insurance plans available through Medicare? Counseling is provided by state-certified Health Insurance Counseling staff or volunteers. 
  • Wednesday, November 9, 1:00pm or 2:00pm; Tuesday, December 6, 10:00, 11:00am or 12:00noon at The Legacy, 2540 Kenzie Terrace, St. Anthony Village
  • Tuesday, November 15, 10:00 or 11:00am; Wednesday, November 16, 1:00 or 2:00pm; Tuesday, November 22, 10:00 or 11:00am; Tuesday, November 29, 1:00 or 2:00pm at Elim Church, 685 13th Avenue NE, Mpls.
  • Thursday, November 17, 1:00 or 2:00pm at Bottineau Park, 2000 2nd Street NE Mpls.
  Call NE Seniors for an appointment  612-781-5096
 
Health insurance counseling services are also available by calling the Senior LinkAge Line® at 1-800-333-2433 Monday through Friday between the hours of 8:00 a.m. & 4:30 p.m. Deaf or hard-of-hearing clients may call the Minnesota Relay at 1-800-627-3529 and ask for the Senior LinkAge Line® number.
 
This program is brought to you by Northeast Senior Services and the Metropolitan Area Agency on Aging.
Real Estate Legal Clinic for Seniors 60+
December 7,  10:00 am
Autumn Woods, 2560 Kenzie Terrace, St Anthony
Free individual meetings for Minnesota and Wisconsin residents to discuss issues related to real estate, including leases, deeds and liens with an attorney. 
 
Call NE Seniors at 612-781-5096 for an appointment.  
Indoor Walking Group
Thursdays, 10:00am-12:00pm
Come for a walk on the smooth and climate controlled indoor track at Bottineau Park (2000 2nd ST NE, Minneapolis).  After your walk, catch up with the news and have a cup of coffee. Donations are appreciated. 

Sponsored by Northeast Senior Services and Bottineau Park.
Foot Clinics
Nail clipping and other foot care is provided by a nurse from Quality Foot Care.  Upcoming Dates:
  • Thursdays, November 17 and December 15 from 10:00am-12:00pm at The Legacy of Saint Anthony, 2540 Kenzie Terrace 
  • Mondays, November 21 and December 19 from 1:00 - 2:30 at The United Methodist Church, 2510 Cleveland Avenue NE Mpls.  
Call 612-781-5096 to sign up. Cost is $30.00 paid to nurse. 
 
Sponsored by Northeast Senior Services.
Mammograms & Breast Health
Join Neighborhood Health Source for mammograms, breast health education, and food. Most insurance accepted. If you don't have insurance, MDH Sage covers costs for eligible women. 
 
The next monthly mammogram event is Tuesday , November 29, at the Sheridan Clinic (342 13th Ave NE, Minneapolis, MN).  To schedule a mammogram, call 612-287-2433.
 
Funded by Susan J. Komen Minnesota and Park Nicollet Health Services. 
Diabetes Prevention
Community members are preventing type 2 diabetes with the National Diabetes Prevention Program (NDPP) lifestyle change intervention offered by Neighborhood HealthSource clinics. Guided by a trained lifestyle coach, groups of participants are learning the skills they need to make lasting changes such as losing a modest amount of weight, being more physically active and managing stress.
 
Neighborhood HealthSource delivers the National Diabetes Prevention Program, led by the Centers for Disease Control and Prevention (CDC). The local program meets at Fremont, Sheridan, and Central Clinics at various mornings, afternoon, and evening hours throughout the week and costs nothing to participants.
 
To learn more about the National Diabetes Prevention Program, call (612) 287-2447.
Nutritious Meals Delivered
Eastside Meals on Wheels delivers meals to homebound persons living in NE and SE Minneapolis, and St. Anthony Village.  Contact Eastside Meals on Wheels at 612-277-2529 or via email at [email protected] to register.

Resources
Election 2016: Where the Candidates Stand on Aging Issues
Election Day is Tuesday, November 8th. 
Use this  link  to make sure you are informed -- read candidate's campaign statements, media analysis and more!

Your Community is Counting on You! 
Make Your Voice Heard and Your Vote Count! 
   
Although pre-registration is closed, y ou may register at your polling place on Election Day:  Learn more about Election Day registration  and  find your polling place . 

Use these links to find more information about   elections and voter registration, including the availability of registration and voting assistance for the elderly or individuals with disabilities  , and residents of   health care facilities and hospitals.  

Nutrition Nuggets

Tips for Eating More Fiber
Here are some great ideas for fitting in more fiber into your diet
 
Jump start your day.  For breakfast choose a high fiber breakfast cereal-5 or more grams of fiber per serving. Check the nutrition label for this information. Opt for cereals with "whole grain", "bran" or "fiber" in the name. Add some walnuts or unprocessed wheat bran to your favorite cereal.
Switch to whole grains.  Look for breads that say whole grains as the first ingredient on the label and have at least 2 grams of dietary fiber a serving. Try cooking with brown rice, wild rice, barley or whole wheat pasta.
Try legumes: Beans, peas, and lentils are excellent sources of fiber and protein. Add kidney beans to canned soup or a green salad. Or make nachos with refried beans, lots of fresh veggies, whole wheat tortilla chips and salsa.  Try hummus with pita chips for a snack.
Eat more fruits and vegetables: Fruits and vegetables are rich in fiber, as well as vitamins and minerals.  Try to eat 3-5 servings (1/2 cup cooked, ¾ cup raw) to help consume good amounts of fiber.
Make snacks count: Fresh fruit, raw vegetables, low fat popcorn, and whole grain crackers are all good choices. An occasional handful of nuts or dried fruits also is a healthy high fiber snack.
 
High fiber foods are good for your health. Increase the fiber in your diet gradually over a period of a few weeks to prevent discomfort from cramping. Also remember to drink plenty of water. Fiber works best when it absorbs water.
 
Source: Mayo Clinic 
Bridget Doyle  PHD, MPH, RD-N

East Side Neighborhood Services | 612-781-6011 | [email protected] | http://www.esns.org
1700 Second Street NE
Minneapolis, MN 55413