South Dakota American Legion district meeting ... - Pioneer Review

The Bison Courier • Thursday, March 14, 2013 • Page 3
A heart-healthy you!
Every year, heart disease takes
the lives of more than half a million
Americans. It remains the leading
cause of death in the United States.
The truth is, many deaths are preventable
by living a healthy
lifestyle, says Suzanne Stluka,
SDSU Extension Food & Families
Program Director.
Stluka outlines five steps we can
take to achieve a healthy heart.
Eat a heart-healthy diet
"Choose food options that can help
avoid heart disease and its complications,"
Stluka said.
She encourages readers to eat
plenty of fruits and vegetables and
seek out foods that include antioxidants,
lean proteins, fiber and
omega-3 fatty acids to help maintain
a healthy weight and keep
lipid levels in check for better heart
health.
Heart-healthy omega-3 fatty
acids are a great source of lean protein.
Omega-3 fatty acids can help
lower your bad cholesterol and increase
your good cholesterol. The
American Heart Association recommends
fish like salmon, tuna and
halibut at least two times per week.
Reach for other lean protein
sources, such as poultry with the
skin removed, pork tenderloin, top
sirloin and lean ground meats.
Dried beans are a great meat substitute.
They are non-fat, high protein
and fiber-rich.
Saturated and trans fats boost
blood cholesterol levels. Substitute
foods high in unsaturated fats for
those higher in solid fats. Saturated
fats include fatty meat, poultry
skin, bacon, butter, cheese, whole
milk), while trans fats are stick
margarine and packaged foods with
partially hydrogenated oils.
Seek foods that are packed with
antioxidants. Antioxidants help remove
free radicals that can cause
damage to heart cells. Foods high
in antioxidants include blueberries,
cranberries, strawberries, broccoli,
sweet potatoes, and spinach.
The grains in whole-wheat
breads and other whole grain products
are great heart-healthy foods.
These whole grains reduce the bad
cholesterol (LDLs) and add an important
source of fiber. Since fiber
fills you up and slows down digestion,
it is important for maintaining
a healthy weight. Opt for wholewheat
pasta, brown rice or whole
grain cereals.
Reduce your salt intake. Too
much salt is a major cause of high
blood pressure and heart disease.
Try using fresh herbs and a little
touch of lemon juice to flavor your
foods in place of salt. Use fresh or
frozen vegetables in place of canned
vegetables. Seek low-sodium versions
of canned soups. Limit your
use of processed meats.
Maintain a healthy weight
"Being overweight or obese can
increase your risk for heart disease,"
she says.
To determine whether your
weight is in a healthy range, Stluka
says readers can calculate their
body mass index (BMI) at the Centers
for Disease Control and Prevent
Assessing Your Weight web
site, http://www.cdc.gov/ healthyweight/assessing/index.html.
Exercise regularly
"Physical activity can help you
maintain a healthy weight and
lower cholesterol and blood pressure,"
Stluka said.
It is recommended that adults
should engage in moderate physical
activity for at least 30 minutes on
most days of the week.
Don't smoke
"Cigarette smoking increases one's
risk for heart disease," she said. "If
you don't smoke, don't start. If you
do smoke, quitting will lower your
risk for heart disease."
She adds that your doctor may
also suggest ways to help you quit.
Limit alcohol use. Avoid drinking
too much alcohol which can cause
blood pressure to rise.
Town and Country plans Community
Coffee Break during SDCFEL week
CREW
AGENCY, LTD.
OFFICE: (605) 433-5411
TOLL-FREE: 1-888-433-8750
WE WILL BE GLAD
TO DISCUSS …
•Insurance on Spring Crops
(Sign-up deadline is March 15th)
Call us for coverage or a quote …
WE REPRESENT SEVERAL COMPANIES!
Plans are underway for Town
and Country CFEL club to host a
free Community Coffee Break during
their annual state CFEL week
in early May. The event draws attention
to the organization and
awareness to its role in the community.
The SDCFEL creed concludes
with “to believe one’s community
may become the best of
communities and to cooperate
with other for the common ends of
a more abundant home and community
life.”
The exact date for the Community
Coffee Break hasn’t been determined
so watch this newspaper
for details. A committee consisting
of Carolyn Hendricks, Vera Kraemer
and Sara Weishaar will share
details soon.
There were several other community
outreach programs discussed
at last month’s regular
meeting. Members recognize the
importance of and want to encourage
the continuance of the local
high school Post Prom party. They
made a monetary donation towards
the upcoming April 6 event.
Some members also selected new
people in the community, who they
will be “Secret Friends” with during
the next year, sending an occasional
anonymous gift and/or card
to brighten somebody’s day. The
recipients will be invited to a
Valentine Tea next February
where all of the secrets will be revealed.
Hendricks also encouraged
individual members to participate
in the South Dakota Wheat Commission’s
Bake and Take Day on
March 23. Information is available
on the Wheat Commission’s website.
Coming up on Town and Country’s
calendar of events is the annual
Spring Council/Area I meeting
on Saturday morning, April 27.
The state chairwoman and the
new chairwoman-elect will be in
town to attend it.
Some members are once again
participating in the statewide literacy
program. They submitted a
list of books and periodicals that
they’ve read during the past year
and will be awarded certificates at
the next state meeting.
Town and Country’s most recent
monthly meeting was held on Feb.
28 in the Grand Electric Social
Room. Weishaar was the hostess.
Her on-time hostess gift went to
Mary Ellen Fried. After business
was concluded, Weishaar offered a
brief commentary about the importance
of service animals for
people who suffer from anxiety
and stress. Not only do these animals
give comfort, offer companionship
and warn of impending
dangers but, according to
Weishaar, their presence has been
proven to lower blood pressures in
the humans whom they watch
over.
Anybody who would like information
about becoming a member
of Town and Country CFEL club
should contact any of its members.
Newcomers are always welcome!
Dr. Jason M. Hafner
Dr. David J. Prosser
OPTOMETRIST
Faith Clinic
1st & 3rd Wed. of the month
Buffalo Clinic
2nd & 4th Wed. of the month
1-800-648-0760
Back row (L-R): Rusty Olney, Maurice Handcock,
Heidi Porch, Tom Husband. Frontrow: Grady Crew,
Bernice Crew, Tanner Handcock.
Reminder:
Livestock Price
Insurance is
available.
CREW AGENCY, LTD.
RUSTY: 605-837-2868 OR 484-2517
MAURICE: 605-837-2461 OR 391-2502
TANNER: 605-279-2144 OR 605-641-1360
LOCATED OFF I-90 AT CACTUS FLAT EXIT 131
“CROP INSURANCE SPECIALISTS SINCE 1984”