American Diabetes Association Free 12 Month Program

Type 2 diabetes is the most common form of diabetes. Millions of Americans have been diagnosed with the disease, and many are unaware they are at high risk.

The American Diabetes Association offers a FREE 12 month program for people newly diagnosed with type 2 diabetes.  There is no cost to the program and it offers a wealth of information. 

Sign up and here's what you'll receive over the next 12 months:

• 5 informational packets including information on how to manage and live with diabetes
• Three free copies of our award-winning Diabetes Forecast magazine
• Delicious and healthy recipes for you and your family
• A monthly e-newsletter providing seasonal tips, new recipes and stories from others living with diabetes
• Tools to help you manage your diabetes
• Invitation to meet others living with diabetes through our online community and local events in your area

To sign up for the free program visit http://www.diabetes.org/ or call 1-800-342-2383.

Healthy Meals and Smart Planning

Visit the link below for a slide show from the Mayo Clinic's website on healthy portions. 

Healthy Meals and Smart Planning

Stepping On~Falls Prevention Program

Stepping On

   Building confidence and reducing falls

Stepping On is a well-researched falls prevention program.  The program is for anyone age 65 years or over who has had a fall in the past year or is fearful of falling, is living in a home or apartment, and is not suffering from dementia.  The Stepping On Workshop meets for two hours a week for seven weeks.   

More than 1/3 of adults 65 or over fall each year.  Among older adults, falls are the leading cause of injury, hospital admissions for trauma, and death.  35% of people who fall become less active.  The prevention of falls is vital to maintaining personal independence. 

You will learn with people your own age and learn to step outside your home with confidence.  You will become more aware of fall hazards and learn how your fall risk can be reduced.  You can also help others by sharing what has worked for you.

We are establishing a waiting list for anyone interested in attending a Stepping On Workshop in the Spring of 2012.  Please call Lori at the Aging & Disability Resource Center at 608-742-9233 if you are interested.                   

Are you getting a good sleep every night?

Do you have low energy throughout the day or get sleepy when your activity level slows down?  Chances are you are probably not getting the sleep that your body needs.  Follow these simple tips to enjoy a good night's sleep and maximize your all-day energy level. 

• Set a regular bedtime.  Choose a time when you would normally feel tired, so that you don't toss and turn.  Try to stay on schedule even when you may be tempted to stay up late. 
• Wake up at the same time everyday.  If you're getting enough sleep you should be able to wake without an alarm.  As with bedtime, try to maintain a schedule.
• Turn off the television and computer.  Many people use the television to fall asleep but television can stimulate the mind rather than relax it.  Try listening to music or reading a book instead. 
• Avoid bright lights before bedtime. 
• When it's time to sleep make sure that your room is dark.  The darker it is the better that you'll sleep.  If you keep a nightlight on in your bedroom, try an eye mask to cover your eyes.  If you wake up to use the restroom you are not jeopardizing your safety. 
• Keep your room cool.  Most people sleep best in a room around 65 degrees F.  A bedroom that is too hot or too cold will interrupt sleep.
• Make sure that your bed is comfortable.  You should have room to stretch out comfortably.  Invest in a new mattress or pillow if necessary.
• Avoid large meals before bed. Try to make dinnertime early in the evening.  Avoid heavy and rich foods before bedtime as they cause your stomach to work harder to digest.  Avoid spicy or acidic foods as they may cause heartburn. 
• Cut down on the caffeine.  Caffeine can cause sleep problems up to ten to twelve hours after drinking it! 
• Relax your mind.  Try to eliminate worries and stress before bedtime. 

Information from helpguide.org

September is National Cholesterol Education Month!

Here is a great website that offers a variety of valuable tools pertaining to cholesterol.  You will find heart healthy recipes, tips on how to lower your cholesterol, a heart disease risk calculator and much more.  Check it out by clicking below!

National Heart Lung and Blood Institute  

Healthy Aging~Tips for remaining active

Socializing and getting out of the house are important to maintaining a postitive outlook and healthy attitude.  Here are some tips to help you stay active and connected with those around you.

• Join a club or take a class

• Spend time with your grandchildren or a favorite pet
• Visit a museum or go to a play or concert
• Enjoy nature (take a walk, go for a scenic drive, go fishing)
• Take a weekend trip
• Volunteer in your community
• Learn something new (playing an instrument or a new game)
• Discover a new hobby
• Make new friends
• Spend time with at least one person everyday
• Join support groups as life changes occur
• Contact friends and family on a regular basis

Stepping On~Falls Prevention Program

Stepping On is a workshop that helps older adults prevent falls.  The workshop is for two hours, once a week, for seven weeks.  Stepping On will help participants identify why they fall and different ways to prevent falls, including strength and balance exercises, home safety check suggestions, and a medication review.  Participants will view a display of falls prevention products.  The workshop is both for people who have fallen and for people who fear falling.  Participants will leave with more strength, achieve better balance, and experience a feeling of confidence and independence as a result of performing various exercises and sharing personal falls experiences as a group.  The Aging & Disability Resource Center will be facilitating the next workshop on Tuesdays, Sept 20-Nov 1 at Riverwood Apartments in Portage.  Classes will run from 1-3pm.  There is a $10 fee which will be refunded upon course completion.  Please contact Lori at the Aging & Disability Resource Center office at 742-9233 for registration information.

Fresh Ingredient Recipes

Here are some delicious, fast and easy recipes that use fresh ingredients.  These would be great to try after a visit to the farmer's market or even your very own garden.  Enjoy!

Pasta with Shrimp, Fresh Tomato and Basil

Eggplant with Feta Cheese and Tomatoes

Chunky Gazpacho Garden Soup

Festive Raspberry Crown Salad

Courtesy of UW Health

Prevention and Wellness Blog

Welcome to the Aging & Disability Resource Center of Columbia County Prevention and Wellness Blog!  Our goal is to provide you with the tools and resources to maintain a healthy, active lifestyle.  We hope that the information that you will find on this blog is preventative, enriching and possibly life changing.  New and useful information will be placed here on a regular basis as well as upcoming community prevention and wellness related events.  Please take a look around and encourage others that you know to stop by and view the blog!