Granite Falls Manor Newsletter 345 10th Ave Granite Falls, MN 56245 January/February 2014

Music entertainment at 2 pm every Friday @ the Manor Friday January 3rd

Jay Skrukrud

Friday January 10th

Verlyn Kling

Friday January 17th

Guy Stevermer

Friday February 14th

Friday January

24th

Jerry Ostensoe

Valentine Program and Music Surprise

Friday January

31st

Lyndon Peterson

Friday February 7th

Friday February 28th

Verlyn Kling

Guy Stevermer

January Resident of the Month Knute Kvistad

Knute with friends Jacob and Isaac

Knute

Knute with daughter Jane

Our January “Resident of the Month” is Knute Kvistad Knute was born on March 9, 1919 to Knute and Carrie Kvistad. He was raised in Echo Minnesota, attended school and worked at the L.P. Dolliff lumber company. Knute served in the military for 3 and ½ years as an aviation radio man on a B-24 Patrol Plane out of England, over the Atlantic. He flew forty two 10 hour flights, searching for submarines. He was awarded the ‘distinguished flying cross’ and 3 air medals. Knute states, “I wouldn’t have wanted to miss the Navy experience I had, for anything in the world. It made a man out of me!” Knute was married in 1944 to Donna Kinney. They enjoyed 54 years together and had 2 sons and 1 daughter. Knute has resided his whole life in Minnesota, as he moved his family from Echo to Redwood Falls, Mankato and St. Cloud. Knute has been part of the Manor family since July 26, 2010.

We enjoy having Knute as a member of our Manor Family!

February Resident of the Month Alice Bottcher

Alice Bottcher

Mother’s Day Program- Alice with Daughters Charlotte and Jan

Our February “Resident of the Month” is Alice Bottcher! Alice Bottcher was born on August 21st, 1916 in St. Cloud. She grew up with 3 brothers and 4 sisters. When she was very young, the family moved to Wood Lake. It was there where she attended school. At a church function she met Art and they were eventually married. To this union, 4 children were born; Jan, Sylvia, Grant and Charlotte. Alice raised the children as Art served our country in WWII. It was a busy life for the Bottchers' as they traveled all throughout the United States. Alice took great pride in both, her vegetable and flower gardens. She enjoyed sewing, quilting and embroidery. Alice took Technical Beauty School training and became a beautician. Looking nice and kept has always been a must for Alice, as she passed her talents on down to her daughter Jan. She also spent time working as a waitress in the local café. Alice was one of the original members of a local bridge club which is still active today! Alice’s faith in her Lord is very important to her. She is a member of St. Paul’s Lutheran church in Granite Falls. She loves singing the old hymns. She continues to enjoy her worship and daily devotion time and considers it to be what ‘keeps her going, besides the kids!

We enjoy having Alice as a member of our Manor family!

Isn’t it hard to find the energy to exercise some days? Why exercise, anyway? Exercise helps your entire body-physically and mentally! Physically, exercise keeps your muscles in shape, or builds them up. Muscles use more energy than fat, and so you burn more calories. This is helpful in maintaining your weight goals! Exercise also increases your blood flow throughout your body. Your blood is the fluid that provides food and other important things (such as minerals and Oxygen) to your cells; the better your blood flow, the better chance your cells have of staying healthy! Exercise helps to relieve the stress your joints receive. Your muscles, when they are in shape, offer support to your joints and help carry the work load. This can relieve or reduce pain or discomfort in your joints. Exercise helps you to practice your balance, a skill that requires daily practice! Exercise prevents falls, because you are stronger and have better balance! ( Falls can result in bruises, aching, skin tears, concussions, fractures, and even death.) Exercise makes you stronger and more flexible, which enables you to perform your normal daily activities with more ease. Joints that are not used can “freeze up”; they get stiff and stop moving like they used to. This is a good example of “use it or lose it”. Exercise is wonderful when it comes to your mood. It releases “happy” hormones. It is a good way to get rid of stress and tension, helping you to relax. It increases your metabolism, which increases your energy level-so you don’t feel so tired. Exercise makes you feel younger, because you feel better!

The Granite falls manor has a restorative nursing program that is made for you! Physical Therapy reviews your needs and overall health, and writes an exercise program just for you! Restorative nursing is a fun place to visit, with music and treats and others to visit! Don’t miss out!

Ambulating to and from meals and throughout each day is another excellent way to maintain your strength! Performing the tasks you are able to perform is another excellent way to exercise those joints and muscles!

GO, Fred-Go!!!

From the desk of the social worker……

Beat Those Winter Blues Adapted from an article by Nicole Nichols

Winter is back and in full force. As the days get shorter and the nights get colder, some people have a tendency to get a little down. The "winter blues" are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season. Luckily, there’s a lot you can do to both prevent the blues from coming on and get yourself back to normal if they’re already here. 1. Exercise Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours after you hit the showers. You’ll have more energy throughout the day, and your metabolism will stay elevated too. Exercise also helps your mind by releasing endorphins which are the "feel good chemicals" that improve your mood.

2. Eat a Healthy Diet What and when you eat has a great affect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood—causing depression, lack of concentration, and mood swings. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, and fruit) and get your daily 8 cups of water. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels.

3. Get Some Sun Most people know that sunlight provides us with Vitamin D, but did you know that it also improves your mood? Winter days are shorter and darker than other months, and a lot of people spend less time outdoors because of the cold temperatures. Lack of sunlight can cause many people to become depressed—without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors. Keep your shades up during the day to let more light in. Sit near windows when you can to catch some rays.

4. Act on your Resolutions A recent study from the CDC showed a strong link between healthy behaviors and depression. Women who exhibited healthy behaviors (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviors were less than healthy. Although researchers studied women, the results are likely similar in men.

5. Avoid Binge Drinking Alcohol is a depressant and rather than improve your mood, it only makes it worse. Avoiding alcohol when you are already depressed is a good idea. Moderate drinking is fine for most people, but binge drinking (defined as having 5 or more drinks in one sitting) is never a healthy choice. The morning after will have you feeling sick, depressed, and even more tired, which will affect many aspects of your life. This will make your low energy and bad mood even worse.

6. Treat Yourself Having something to look forward to can keep a person motivated. Winter can seem endless! If you plan something exciting, your mood improves when you’re anticipating the event. Plan something that’s exciting to you—a weekend trip, a day at the spa, a party (but keep #5 above in mind), or special event like a play, girls (or guys) night out, or sporting event.

7. Relax! You’re busy! Work, class, family, friends, appointments, meetings—even if you enjoy being busy, everyone needs some time off. Don’t be afraid to say "No" to extra opportunities (covering a shift for a co-worker, bringing food to your son’s class party). Try to spend a few minutes each day doing nothing! Read a book or magazine, sleep in on the weekend, go to bed early, try some meditations, or take a yoga class. Relaxation, especially in the form of yoga, can alleviate stress and leave you with a calm energy. Mental exercises like meditation and positive thinking can help keep depression at bay.

8. Embrace the Season Instead of always avoiding the cold and the snow—look for the best that it has to offer! Take up a winter sport like ice skating, snowboarding, hockey, or even sledding! Enjoy these opportunities while they last—after all, they’re only here a few months per year. Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high.

9. Get Social Support Don’t underestimate the power of friends, family, mentors, co-workers, and neighbors. Who can you turn to when you’re down and need a pick-me-up? Keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email or letter can brighten your mood.

10. Catch some Zzzz’s People naturally want to sleep a little bit more during the winter. But with all we have going on, sometimes sleep is the first thing to go. With a little time management, and some self-discipline, you can meet your shut-eye needs. Aim for 7-8 hours each night, and try to keep your bedtime and waking time consistent. That way, your sleeping patterns can normalize and you’ll have more energy. Don’t forget naps! A short 10-30 minute afternoon nap may be all you need to re-energize midday.

Check out these five interesting facts about the New Year's holiday to find out. 1. Julius Caesar established Jan. 1 as the first day of the year in 46 B.C. He did this partly to honor the month’s namesake, Janus, the Roman god of beginnings. Christian leaders in medieval Europe replaced Jan. 1 as the first day of the year with days carrying more religious significance, such as Dec. 25, which is the anniversary of Jesus’ birth. In 1582, Pope Gregory XIII reestablished Jan. 1 as New Year’s Day. 2. People have been making New Year’s resolutions for an estimated 4,000 years. The ancient Babylonians may have been the first to embrace the tradition. They made promises to earn the favor of the gods and start the year off on the right foot. 3. The first New Year’s Eve ball was dropped in Times Square in 1907. In response to a ban on fireworks implemented that year, an electrician built the ball as an alternative way to celebrate New Year’s Eve. He constructed a wood and iron ball that weighed 700 pounds and featured 100 light bulbs. The luminous orb was dropped from a flagpole at midnight on New Year’s Eve. 4. In some cultures, traditional New Year’s foods are thought to bestow good luck for the coming year. Pork is a popular dish in Cuba, Austria, Hungary and Portugal, as well as other countries where pigs represent progress and prosperity. In Sweden and Norway, it is said that whoever finds the hidden almond in the rice pudding can expect 12 months of good fortune. 5. The nation’s projected population as we ring in 2013 totals more than 315 million people, according to the U.S. Census Bureau. This represents an increase of more than 2 million people since last year. In January 2013, the Census Bureau expects one birth to occur every eight seconds and one death to occur every 12 seconds in the United States. Information provided by history.com and the U.S. Census Bureau.

A Special Thank you. Margaret Lund and Family for the donation of the lamp and wall hanging in the entrance of the manor.

MDH encourages these 5 Tips for an enjoyable and diabetes-healthy Holiday In Minnesota, nearly 300,000 adults have type 2 diabetes, and as many as 1.4 million Minnesotans have pre-diabetes. Most do not know it. Of those estimated to have pre-diabetes, only about 1 in 6 people even know they have the condition. The Centers for Disease Control and Prevention (CDC) defines pre-diabetes as a serious health condition that increases the risk of developing type 2 diabetes, heart disease and stroke. The focus on food during the holidays can often be an anxious time for those with diabetes. Here are five Thanksgiving tips endorsed by the American Diabetes Association. Think about the timing of your meal. If you take insulin injections or a pill that lowers blood glucose, you may need to have a snack at your normal meal time to prevent a low blood glucose reaction. Check with your health care team about this.

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Be physically active! Start a new tradition that involves physical activity. Ideas include taking a walk with the whole family or playing

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Frisbee, soccer, or touch football with your children, grandchildren, or the neighborhood kids.

• Have foods to nibble on while you are cooking or waiting to eat. Make sure the foods you choose won't sabotage blood glucose levels before the meal. Bring a platter of raw or blanched veggies with your favorite low-calorie dip or have a few small pieces of low-fat cheese. Make selective food choices. Many traditional Thanksgiving foods are high in carbohydrates: mashed potatoes, sweet potatoes, stuffing, dinner rolls, cranberry sauce, pumpkin pie, and other desserts. Don't feel like you have to sample everything on the table. Have a reasonable portion of your favorites and pass on the rest. For example, if stuffing is your favorite, pass on rolls. Choose either sweet potatoes or mashed potatoes. If you really want to try everything, make your portions smaller. Overall, try to keep your total carbohydrate intake like a regular day.

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• Eat your vegetables. Offer to bring a green salad or a side of steamed veggies that have been seasoned. Non-starchy veggies are low in carbs and calories. During National Diabetes Month, the Minnesota Department of Health (MDH) is calling attention to the small, but important steps families can take together to delay or prevent type 2 diabetes - not only during the holidays but throughout the year. MDH works with local partners to offer a community-based, lifestyle change program for people with pre-diabetes. I CAN Prevent Diabetes is one of the names used in Minnesota for the National Diabetes Prevention Program (NDPP) - a curriculum constructed on research that found that people who lost a modest amount of weight through dietary changes and increased physical activity reduced their chances of developing diabetes by 58 percent over a three year period. Jill Petty entered Minnesota’s I CAN Prevent Diabetes, through the Stair step Foundation, which facilitates an ecumenical collaboration of African-American churches to work on key community issues. This is one of such programs in more than 30 communities across the state. Mrs. Petty’s risks were high. Along with a family history of diabetes and being overweight, she is also African-American. African-Americans are at an even higher risk for this serious chronic condition. “I never put my health first, or even second.” Petty says. “It always came behind work, kids, church and other activities.” Petty and her husband Rev. William Petty are two of 207 participants who have completed the I CAN Prevent Diabetes program through the Stair step Foundation. They have both lost over 20 pounds, substantially reducing their risk of developing type 2 diabetes. “While we definitely enjoy our Thanksgiving dinner, we will start our day with exercise, which we’ve found is a good way to limit calorie intake, since you don’t want to spoil a good workout with bad food choices." The couple attributes their success to being in the program together, weekly meetings with support from other participants, learning about healthier food choices and portion control, and convenient ways to increase physical activity. The NDPP is being implemented through partnerships across community organizations, private insurers, employers, health care organizations, and government agencies. These partners are working to establish local evidence-based lifestyle change programs for people at high risk for type 2 diabetes.

Special thanks to the St. Paul Lutheran LWML for their monetary gift for the Activity Department.

Dietary Recipes: Terrie’s Mint Brownies 1 oz unsweetened chocolate (4 squares)

4 cups powdered sugar

1 cup margarine, softened

2 Tbsp milk or as needed

2 cups white sugar

1 ½ tsp. mint extract

3 eggs

6 drops of green food coloring

2 ½ tsp vanilla extract

1 1/3 cups semisweet chocolate chips

1 cup all-purpose flour

6 tbsp butter

½ cup butter, softened

1 tbsp vanilla extract

1. Preheat the oven to 350 degrees. Grease a 9x13 inch baking pan. 2. Melt the unsweetened chocolate in a cup or small bowl in the microwave. Stir at 15 second intervals until chocolate is smooth. Allow to cool slightly. Transfer to a large bowl, and stir in the margarine and sugar until smooth. Beat in the eggs one at a time, then stir in the vanilla. Stir in the flour just until blended. Pour the batter into the prepared dish and spread evenly. 3. Bake in the preheated oven until the surface appears dry and the sides are beginning to pull away from the edges of the pan, 20-25 minutes. The brownies may look more like cake and may jiggle slightly in the center- this is normal. Remove from the oven and cool in the pan set over a wire rack. 4. To make the middle layer, beat ½ cup of butter with powdered sugar in a large bowl using an electric mixer. Add milk as needed to get the spreadable consistency. Stir in the mint extract and green food coloring. Spread this over the cooled pan of brownies. Refrigerate for 30 minutes. 5. In a microwave safe bowl, microwave chocolate chips with the butter until melted. Stir every 20 seconds until chocolate is smooth. Stir in vanilla and then pour over the chilled brownies and quickly spread to cover the surface. Cool again until firm, about 10 minutes, then cut into squares and serve.

Terrie’s Mini Rueben's 1 (1lb ) loaf cocktail rye bread

1 (16 oz) jar sauerkraut, rinsed and well drained

1 cup thousand Island dressing

1 lb sliced Swiss cheese

1 ½ lbs deli sliced corned beef 1. Preheat the oven’s broiler. 2. Arrange cocktail rye bread slices on a baking sheet. Top each one with about 2 tsp. of thousand Island dressing, then fold about ½ slice of corned beef to fit the bread, and lay over the dressing. Place a small about of sauerkraut over the meat, then top with ¼ slice of Swiss cheese, or a slice as big as the bread. 3. Broil for 3-5 minutes, until cheese is melted. Serve warm.

A sincere and heartfelt thank you goes out to everyone who has graciously given to the Granite Falls Manor in the month of December. I have witnessed countless acts of kindness and generosity which have come to us from the community of Granite Falls, and the surrounding areas throughout the Christmas season. Thank you to all who took the time to join the many groups in caroling for the residents at the manor. Music adds so much to the season! Thank you to all who brought in treats, cards and gifts for the residents to enjoy. Thank you to the many ‘Elves’ who dropped off treats and gifts for the different departments. We truly care about our residents and it is very evident that the community does as well. My favorite part in witnessing such kindness over the Christmas season is that when I saw those in the process of bringing cheer to the Manor, so often I heard, “Don’t need to thank me, just enjoy…” This anonymous response is the true meaning of giving. Big or small, brief or lengthy, simple or complex, when we give to others, it warms a heart. As we move forward into the year 2014, let’s always remember how easily we all can add warmth to the hearts of our residents at the Granite Falls Manor. May God richly bless you, Kris- Activity Director

Granite Falls, MN 56241 345 10th Ave Granite Falls Manor

January

February

Our worship services at 2 pm:

Our worship services at 2 pm:

Wednesday January 1

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Granite Falls Lutheran Church

Wednesday February 5th

Granite Falls Lutheran

Wednesday January 8

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United Church of Christ

Wednesday February 12th

United Church of Christ

Wednesday January 15

th

Rock Haven

Wednesday February 19-th

Worship with Rock Haven

Wednesday January 22

nd

St. Andrews

Wednesday February 26th

St. Andrews

Wednesday January 29th

Assembly of God Hymn Singing

Our bingo games at 2 pm:

Other Activities in February at 2 pm:

Saturday January 4th

Monday January 6th

Thursday February 6th

Grand Friends at 2 pm

Saturday January 11th

Monday January 13th

Thursday February 13th

Building blocks program at 4 pm

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Thursday February 20th

Grand Friends at 2 pm

Thursday February 27th

Building Blocks at 4 pm

Saturday January 18

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Saturday January 25

Monday January 20

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Monday January 27

Family fun night on Monday February 24th with Music by Terry Shaw 3:30- 4:45 pm Theme to be determined