True Health Resource Guide - Maine Coast Memorial Hospital

True HealthHealth Resource Guide1

Welcome and thank you for choosing to make you and your family’s health a priority. We value yourtime and energy and encourage you to be an active member of our healthy community.This Health Resource Guide will give you a snapshot of the activities and resources available to you andyour family. Please take a moment to review this Guide and use it as a resource to navigate to your TrueHealth.Please know that we are always open to your suggestions, concerns and/or comments. Thank you foryour support and we look forward to working with you.The True Health Program would not be possible without assistance from the following sponsors:2

Welcome Letter Page 2Nutrition Page 5Calories Page 6Eat Local, Eat Fresh Farmers’ Markets Page 72,000 Calorie Diet Sample Menu (Week-Long) Page 9Local Walking Trails and Information Page 12Winter/Indoor Activities Page 14Numbers You Should Know: Blood Glucose Page 16Numbers You Should Know: Blood Pressure Page 17Numbers You Should Know: Cholesterol Page 18Numbers You Should Know: Body Mass Index (BMI) Page 19Early Warning Signs of Serious Conditions Page 20Home Safety Checklist Page 22PoisonPrevention Tips Page 23Potentially Toxic Plants for Pets Page 24List of Hancock County Health Services Page 263

Eat It!Nutritional Information andIdeas for Healthy Eating4

NutritionDiets and eating nutritiously are often difficult. Here are a few simplehealthy eating tips that will get you on the right track:Simplify: Instead of being concerned with counting calories or measuringportion sizes, think of your diet in terms of color, variety and freshness—thenit should be easier to make healthy choices. Focus onfinding foods you love and easy recipes that incorporate a few freshingredients. Gradually, your diet will become healthier and more delicious.Start Slow and Make Changes to Your Eating Habits Over Time:Trying to make your diet healthy overnight isn’t realistic or smart.Changing everything at once usually leads to cheating or giving up onyour new eating plan. Make small steps, like adding a salad (full ofdifferent color vegetables) to your diet once a day or switching frombutter to olive oil when cooking. As your small changes become habit,you can continue to add more healthy choices to your diet.Every Change You Make to Improve Your Diet Matters: You don’thave to be perfect and you don’t have to completely eliminate foods youenjoy to have a healthy diet. The long term goal is to feel good, havemore energy and reduce the risk of cancer and disease. Don’t let yourmissteps derail you—every healthy food choice you make counts.Try Not to Think of Foods as “Off Limits”: When you ban certainfoods or food groups, it is natural to want those foods more, and then feellike a failure if you give in to temptation. If you are drawn towards sweet,salty, or unhealthy foods, start by reducing portion sizes and not eatingthem as often. Later you may find yourself craving them less or thinkingof them as only occasional indulgencesEat With Other People Whenever Possible: Eating with other peoplehas numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TVor computer often leads to mindless overeating.Take Time to Chew Your Food and Enjoy Mealtimes: Chew yourfood slowly, savoring every bite. We tend to rush though our meals,forgetting to actually taste the flavors and feel the textures of what is inour mouths. Reconnect with the joy of eating.Listen to Your Body: Ask yourself if you are really hungry, or have aglass of water to see if you are thirsty instead of hungry. During a meal,stop eating before you feel full. It actually takes a few minutes for yourbrain to tell your body that it has had enough food, so eat slowly.Eat Breakfast and Eat Smaller Meals Throughout the Day: A healthybreakfast can jumpstart your metabolism, and eating small, healthymeals throughout the day (rather than the standard three large meals)keeps your energy upand your metabolismgoing.Make Half Your PlateFruits and Vegetables:The USDA hasreleased a new campaign,choosemyplate.gov,in order to show whata properly balancedmeal should look like.Here, half your plateshould be fruits andveggies, a quartergrains and a quarterprotein. The MyPlatewebsite also has useful information on different foods and food groups,so check them out for more information on nutrition.5

CaloriesEvery calorie counts! By understanding your daily caloric intake, along with howmany calories you burn with everyday activities, you can start to get a better senseyour daily net gain/loss of calories. Even if you are not physically able to performsome of these calorie-burning tasks, any sort of simple movement will help burncalories.Never over-exert yourself, and never do more than you feel comfortable doing,because pushing yourself too hard can cause undue harm to your body. Remember,these are guidelines to help you live a healthier life. If you have any questions orconcerns, always talk to a trained professional, who can tailor an exercise regimen tofit your lifestyle.6

Eat Local, Eat Fresh:Local Farmers’ MarketsAcadia Farmers’ Market: In Town Hill, Fridays from 3-6, June through October. Next to thebank and fire station. Can also find them on Facebook (Acadia Farmer’s Market). ContactRachel Moses at 207-288-0067.Blue Hill Farmers’ Market: At the Blue Hill Fairgrounds Saturdays from 9-11:30 from MemorialWeekend to late August. Then moves to the First congregational Church parking lot in Blue HillVillage. Can also find them on Facebook (Blue Hill Farmer’s Market). Contact Donna Birdsall at207-374-5273 or horsepowerfarm@peoplepc.com.Friday Morning Farmers’ Market: In Blue Hill, Fridays from 9:30-11:30, June through Octoberat the First Congregational Church parking lot on Main Street. Contact Eliot Coleman atecoleman@hughes.net.Brooklin Farmers’ Market: Thursdays from 3-5, late May to Columbus Day in the parking lotbetween the church and the library. ConactLaura Kramer at 207-359-8008.Brooksville Farmers’ Market: Tuesdaysfrom 9:30 to noon, June through Mid-Septeberat the Community Center parking lot,Cornfield Hill Rd. Near the buck’s HarborMarket. Contact Costas Christ atcosal@tamusafaris.com.Castine Farmers’ Market: Thursdaysfrom 9-11:30, June through August in theTown Common (1 School Street). Formore info, go tocastinefarmersmarket.org/blog.Deer Isle Farmers’ Market: Wednesdays from 9:30-11:30, June through September in thevillage parking lot of the old elementary school. Contact Eliot Coleman at ecoleman@hughes.net.Ellsworth Farmers’ Market (#1): Saturdays from 9:30-12:30, May through October in theHancock Oil Parking lot on Main Street (Across from the Grand).Ellsworth Farmers’ Market (#2): On Mondays and Thursdays from 2-5:30, Mid-June throughOctober on 245 Main Street near Angelo’s Pizza. Contact Gunjan Gilbert atgunjanj2002@yahoo.com or go to ellsworthfarmersmarket.com.Southwest Harbor Farmers’ Markets: Fridays from 9-1, mid-June to Mid-October on Main St.Across from the Bar Harbor Bank. Contact Christine Alexander 207-483-2611 oruddervu@yahoo.com..7

Eat Local, Eat Fresh:Local Farmers’ MarketsEden Farmers’ Market: In Bar Harbor, Fridays from 9 to noon, Mother’s Day Weekend throughthe end of October. In the YMCA Parking Lot on Main Street, next to the ball park. Can also findthem on Facebook (Eden Farmer’s Market).Bucksport Riverfront Farmers’ Market: In Bucksport, open May through September from 9amto 3pm. Located on Main Street in the parking lot behind the Town Office. For more information,contact Dave Milan at (207) 469-7368 or davemilan@bucksport.biz.Winter Harbor Farmers’ Market: In Winter Harbor, Tuesdays from 9am to noon, mid-June toLabor Day at the corner of Newman and Main Street. For more information, contact LoreLipkvich at (207) 537-5673.Southwest Harbor Farmers’ Markets: Fridays from 9am to 1pm, mid-June to Mid-October onMain St. Across from the Bar Harbor Bank. Contact Christine Alexander 207-483-2611 oruddervu@yahoo.com.Woodlawn Farmers’ Market: In Ellsworth Sundays from 11am to 2pm, year round in the SleighBarn at the Woodlawn museum (Route 172). Go to woodlawnmuseum.org for more info.Northeast Harbor Farmers’ Market: Thursdays from 9am to noon, late June through Labor Dayon the Huntington Rd. Across from the Kimball Terrace In.Bar Harbor Indoors Farmers’ Market: Runs 10am to 1pm every first and third Saturday, fromNovember 6th until spring. Located at the Bar Harbor Cellars (Winery) on Route 3 in Bar Harbor.For more information, contact Matt Gerald at farmernorth@Hughes.net, or visithttp://www.barharborcellars.com.Sullivan Farmers’ Market: Runs 2pm to5pm, every Friday from spring untilMid-September. Located at the Sullivan Rec.Center/Library at 1776 Route 1 in Sullivan.For more information, contact DianneFlemming at saltydogs@roadrunner.com orby calling (207) 266-6461.Eden Farmers’ Market in Bar Harbor8

Sample Menu for a 2000 Calorie DietBREAKFASTCreamy oatmeal (cooked in milk):½ cup uncooked oatmeal1 cup fat-free milk2 Tbsp raisins2 tsp brown sugarBeverage: 1 cup orange juiceLUNCHTaco salad:2 ounces tortilla chips2 ounces cooked ground turkey2 tsp corn/canola oil (to cookturkey)¼ cup kidney beans*½ ounce low-fat cheddar cheese½ cup chopped lettuce½ cup avocado1 tsp lime juice (on avocado)2 Tbsp salsaBeverage:1 cup water, coffee, or tea**DINNERSpinach lasagna roll-ups:1 cup lasagna noodles(2 oz dry)½ cup cooked spinach½ cup ricotta cheese1 ounce part-skim mozzarellacheese½ cup tomato sauce*1 ounce whole wheat roll1 tsp tub margarineBeverage: 1 cup fat-free milkSNACKS2 Tbsp raisins1 ounce unsalted almondsBREAKFASTBreakfast burrito:1 flour tortilla (8” diameter)1 scrambled egga cup black beans*2 Tbsp salsa½ large grapefruitBeverage:1 cup water, coffee, or tea**LUNCHRoast beef sandwich:1 small whole grain hoagie bun2 ounces lean roast beef1 slice part-skim mozzarellacheese2 slices tomato¼ cup mushrooms1 tsp corn/canola oil (to cookmushrooms)1 tsp mustardBaked potato wedges:1 cup potato wedges1 tsp corn/canola oil (to cookpotato)1 Tbsp ketchupBeverage: 1 cup fat-free milkDINNERBaked salmon on beet greens:4 ounce salmon filet1 tsp olive oil2 tsp lemon juicea cup cooked beet greens(sauteed in 2 tsp corn/canola oil)Quinoa with almonds:½ cup quinoa½ ounce slivered almondsBeverage: 1 cup fat-free milkSNACKS1 cup cantaloupe ballsBREAKFASTCold cereal:1 cup ready-to-eat oat cereal1 medium banana½ cup fat-free milk1 slice whole wheat toast1 tsp tub margarineBeverage: 1 cup prune juiceLUNCHTuna salad sandwich:2 slices rye bread2 ounces tuna1 Tbsp mayonnaise1 Tbsp chopped celery½ cup shredded lettuce1 medium peachBeverage: 1 cup fat-free milkDINNERRoasted chicken:3 ounces cooked chicken breast1 large sweet potato, roasted½ cup succotash (limas & corn)1 tsp tub margarine1 ounce whole wheat roll1 tsp tub margarineBeverage:1 cup water, coffee, or tea**SNACKS¼ cup dried apricots1 cup flavored yogurt (chocolate)9

Sample Menu for a 2000 Calorie DietBREAKFAST1 whole wheat English muffin1 Tbsp all-fruit preserves1 hard-cooked eggBeverage:1 cup water, coffee, or tea**LUNCHWhite bean-vegetable soup:1 ¼ cup chunky vegetable soupwith pasta½ cup white beans*6 saltine crackers*½ cup celery sticksBeverage: 1 cup fat-free milkDINNERRigatoni with meat sauce:1 cup rigatoni pasta (2 oz dry)2 ounces cooked ground beef(95% lean)2 tsp corn/canola oil (to cook beef)½ cup tomato sauce*3 Tbsp grated parmesan cheeseSpinach salad:1 cup raw spinach leaves½ cup tangerine sections½ ounce chopped walnuts4 tsp oil and vinegar dressingBeverage:1 cup water, coffee, or tea**SNACKS1 cup nonfat fruit yogurtBREAKFASTCold cereal:1 cup shredded wheat½ cup sliced banana½ cup fat-free milk1 slice whole wheat toast2 tsp all-fruit preservesBeverage:1 cup fat-free chocolate milkLUNCHTurkey sandwich1 whole wheat pita bread (2 oz)3 ounces roasted turkey, sliced2 slices tomato¼ cup shredded lettuce1 tsp mustard1 Tbsp mayonnaise½ cup grapesBeverage: 1 cup tomato juice*DINNERSteak and potatoes:4 ounces broiled beef steakb cup mashed potatoes madewith milk and 2 tsp tub margarine½ cup cooked green beans1 tsp tub margarine1 tsp honey1 ounce whole wheat roll1 tsp tub margarineFrozen yogurt and berries:½ cup frozen yogurt (chocolate)¼ cup sliced strawberriesBeverage: 1 cup fat-free milkSNACKS1 cup frozen yogurt (chocolate)BREAKFASTFrench toast:2 slices whole wheat bread3 Tbsp fat-free milk andb egg (in French toast)2 tsp tub margarine1 Tbsp pancake syrup½ large grapefruitBeverage: 1 cup fat-free milkLUNCH3-bean vegetarian chili on bakedpotato:¼ cup each cooked kidney beans,*navy beans,* and black beans*½ cup tomato sauce*¼ cup chopped onion2 Tbsp chopped jalapenopeppers1 tsp corn/canola oil (to cookonion and peppers)¼ cup cheese sauce1 large baked potato½ cup cantaloupeBeverage:1 cup water, coffee, or tea**DINNERHawaiian pizza2 slices cheese pizza, thin crust1 ounce lean ham¼ cup pineapple¼ cup mushrooms1 tsp safflower oil (to cookmushrooms)Green salad:1 cup mixed salad greens4 tsp oil and vinegar dressingBeverage: 1 cup fat-free milkSNACKS3 Tbsp hummus5 whole wheat crackers*BREAKFASTBuckwheat pancakes with berries:2 large (7") pancakes1 Tbsp pancake syrup¼ cup sliced strawberriesBeverage: 1 cup orange juiceLUNCHNew England clam chowder:3 ounces clams½ small potato2 Tbsp chopped onion2 Tbsp chopped celery6 Tbsp evaporated milk¼ cup fat-free milk1 slice bacon1 Tbsp white flour10 whole wheat crackers*1 medium orangeBeverage: 1 cup fat-free milkDINNERTofu-vegetable stir-fry:4 ounces firm tofu½ cup chopped Chinese cabbage¼ cup sliced bamboo shoots2 Tbsp chopped sweet red peppers2 Tbsp chopped green peppers1 Tbsp corn/canola oil (to cookstir-fry)1 cup cooked brown rice (2 ouncesraw)Honeydew yogurt cup:¾ cup honeydew melon½ cup plain fat-free yogurtBeverage:1 cup water, coffee, or tea**SNACKS1 large banana spread with2 Tbsp peanut butter*1 cup nonfat fruit yogurt

Do It!Hancock County Activities fora Healthy Lifestyle11

Walking TrailsAcadia National Park: Numerous trails of various length anddifficulties, both for summer hiking as well as winter recreations (snowshoeing,snowmobiling, and corss-country skiing). Located on Mount DesertIsland, the Schoodic Peninsula as well as Isle Au Haut. For more info, go tohttp://www.nps.gov/acad/planyourvisit/hiking.htm.Downeast Sunrise Trail: 85-mile trail, so go as far as you like andthen turn around. Located at Washington Junction Parking lot in Hancock(On Railroad Street). For more info, go to sunrisetrail.org.Woodlawn Museum Public Park and Trails: 2 miles of trailslocated on 172 Surry Road (Route 172) in Ellsworth. For more info go towoodlawnmuseum.com.Indian Point Reserve: 1-mile round trip located on the Tinker Hill Road inEllsworth. FBC Preserve signs will mark the trail. For more info, go tofrenchmansbayconservancy.org.Birdsacre and Stanwood Wildlife Sanctuary: Multiple trails of varying lengths. Located onRoute 3 in Ellsworth, halfway up the hill on the right past Ellsworth Car Wash. For more info, visitbirdsacre.org.Ellsworth Elementary/Middle School Walking Track: A quarter-mile loop, located on theShore Road at the Ellsworth Middle School. For more info, go to rsu24.org.Petit Manan National Wildlife Refuge: Comprised of two separate trails in Steuben. The first,the Hollingsworth Trail, is a 1.5-mile loop located on the Pigeon Hill Road off of Route 1(Steuben). The start is 6.2 miles down the Pigeon Hill Road. The Birch Point Trail is a 4-mileround-trip trail, located 5.8 miles off of thr PigeonHill Road. For more info, visitfws.gov/northeast/mainecostal.Furth Wildlife Sanctuary and Talaway NatureSanctuary: Located in Surry, each trail is 2 miles,or 3 miles total if you walk both. They are locatedon the Cross Road in Surry, less than a half-milefrom the Newbury Neck Road.Blue Hill Mountain: Approximately 2 to 3 miles.Located on the Mountain Road., next to the Blue HillFairgrounds in Blue Hill. For more info, visitbluehillhertiagetrust.org.Dead River Trail: Located in Orland, this 2.5 mile trail connects to the Stuart Gross Path and theGreat Pond Mountain Summit. The trail can be found off of Route 1 in Orland, just south of Route176. For more info, visit greatpondtrust.org.12

Walking TrailsBucksport Waterfront Walkway Trail: This 1-mile trail begins atthe Bucksport/Verona Island Birdge, and is easily demarcated by the brickwalkway lined with lamp posts. For more info, go tohttp://www.bucksportmaine.gov.Schoodic Mountain Trail: Slightly longer than a mile long, located2.3 miles down the Schoodic Beach Road (off of Route 183 in Sullivan).For more info, go to http://www.mainetrailfinder.com/Trail/donnell-pondpublic-reserve-land-schoodic-mountain-and-beach-trails/.Black Mountain Trails: To reach the southern portion of the DonnellPond Public Lands start on US Route 1 in Sullivan. Turn onto ME Route183 and proceed about 4.5 miles. After crossing Down East Sunrise Trail(the former Calais Branch railroad), take first left onto gravel SchoodicBeach Road. The left turn is marked by a blue and white Donnell Pond PublicLands sign.Schoodic Beach Trailhead: After entering the public lands, bear left at the fork in the road andfollow the Schoodic Beach road to the end (about 2.3 miles). Leads you to the Black MountainCliffs Loop (about 2.9 miles long) as well as the Black Mountain Western Summit Trail (about 1.9miles).Big Chief Trailhead: Shortly after entering the public lands, bear slightly right at the fork in theroad and follow the Black Mountain Road approximately 2.2 miles to a small parking area on theright. Leads you to the Black Mountain Big Chief Trail (about 1.6 miles). For more information onthrese trails/trailheads, visit http://www.mainetrailfinder.com/Trail/donnell-pond-public-reservedland-black-mountain/.Tunk Mountain Trail: Driving east on the Blackwoods Road from from Franklin, two miles afteryou pass Fox Pond, you will see the Dynamite Brook Road on your right (which is a dirt road thatimmediately climbs a steep hill). Just past this road is an obscure dirt road on the left (north sideof Blackwoods Road), which provides access to the Hidden Ponds Parking Area. This providesaccess to both Tunk Mountain (elevation of 1157 feet) as well as the Hidden Ponds Trail.13

Winter/Indoor ActivitiesLocated on 249Bucksport Road in Ellsworth, this gym willwork the full body spectrum of muscles.Find out more athttp://www.crossfiacadia.com.: Located inEllsworth, this facility has a gym, swimmingpool, and basketball courts, and a number ofexercise classes to fulfill all your needs. Call667-3086 or visit http://www.defymca.orgfor more information.A popular workout that will getyou up and dancing. Classes held at the Maine Grind on Main Street in Ellsworth. Call 288-2114 ore-mail lesliebarroso@gmail.com for more information.: A helpful online tool to help you make the most the Maine outdoorshas to offer in wintertime. Includes snowshoeing and cross-country skiing. Go tohttp://www.maineoutdoors.com/winter for more information.: Located in Bar Harbor, this facility has a gym, swimming pool, and basketballcourts, and a number of exercise classes to fulfill all your needs. Call 288-3511 or visithttp://www.mdiymca.org for more information.: Located in Bar Harbor, pilates is an exercise that till tone and tighten. Visithttp://pleasantstreetpilates.wordpress.com for more information.: Located in Surry and inspired by Sivananda yoga teachings, this class will build strength,increase your flexibility, and most importantly relax you. Call 610-3223 or visithttp://www.surryyoga.org for more information.: Located at the Ellsworth YMCA, this intense, dance-based exercise will have you working up asweat while having loads of fun. Call Robin at 667-3086 or visithttp://www.defymca.org/programs/fitness/zumba for more information.14

Know It!Hancock County RegionalServices and GeneralInformation for Healthy Living15

Health NumbersYou Should Know: BloodGlucose (Blood Sugar)16

Health NumbersYou Should Know:Blood PressureWhat is BloodPressure?Blood pressure is a measurementof how hard yourheart works to pump bloodthrough your body. Thetop number (systolic) in ablood pressure reading tellsyou the the blood pressurewhen your heart beats,while the bottom number(diastolic) tells you theamount of pressure betweenheartbeats.Readings can vary greatlydepending on when andwhere you take them andthe type of monitor used.Alert your readings areconsistently over 140/90.You can use this chart totrack your readings.17

Health NumbersYou Should Know:CholesterolCholesterol is a fat-like substance that can clog arteries, leading to heartdisease. Cholesterol Tests check the total level of blood cholesterol, LDL,HDL, and triglycerides. Cholesterol comes both from the food you eatand is also produced naturally by the body.Less than200mg/dLDesireableLess than 100 mg/dLOptimal200-239mg/dL240mg/dL or higher HighBorderline High100-129 mg/dL Near/Above Optimal130-159 mg/dL Borderline High160-189 mg/dL HighLess than150mg/dL150-199mg/dL200-499mg/dL500mg/dL or overNormalBorderline HighHighVery High190 mg/dL or higher Very HighLess than 40 mg/dL for men and 50 mg/dL forwomen increases the risk for heart disease. AnHDL level of 60 mg/dL or more helpd lower yourrisk of heart disease.18

Health Numbers YouShould Know: Body MassIndex (BMI)• Body Mass Index, or BMI is a tool used to calculate your body fat based on your height andyour weight. If you find the intersection between your height and weight on the chart, it cantell you your BMI number.• This is a good tool to get a better sense of your health, and to help set healthy BMI goals.• If you have concerns about your BMI number, contact your physician, who can give you abetter sense of your overall health.19

Early Warning Symptoms ofSerious Health ProblemsDementia: The early signs of dementia are subtle and vague, and may not be immediatelyobvious. Early symptoms vary a great deal. Usually, though, people first seem to notice thatthere is a problem with memory, particularly in remembering recent events.Symptoms Include: Confusion, personality change, apathy and/or withdrwal, and loss ofability to do everyday tasks.What to Do: If you or a loved one are experiencing these symtpoms, call your family physicianto get a professional opinion, as these vague symptoms could be caused by a number ofthings.Heart Attack: It is important to know that approximately one quarter of all heart attacks aresilent, with no chest pain or symptoms – this is especially common in patients who havediabetes mellitus.Symptoms Include: Pain, fullness and/or squeezing sensation of the chest; jaw pain, toothache,or headache; shortness of breath; nausea, vomiting, and/or general discomfort in theupper-middle abdomen; sweating; heartburn and/or indigestion; arm pain (most commonly inthe left arm, but can be either arm); upper back pain; and a general feeling of illnessWhat to do: Seek medical attention immediately. Even if you are unsure it is an actual heartattack, call 911; it’s much better to be safe than sorry. The quicker medical professionals cantreat you, the better your chances are of survival.Diabetes: It is important to know that often these symptoms are quite subtle. While for many,diabetes is a genetically inherited trait, for others it can be avoided by maintaining a healthydiet and exercise. Whether you are genetically prone to diabetes or not, it is wise to maintaina healthy diet and exercise.Symptoms Include: Persistent thirst, frequent trips to the bathroom, weight loss, weaknessand fatigue, tingling or numbness in your hands, legs, or feet, blurred vision, and/or frequentcuts and bruises that take a long time to heal.What to do: Call your doctor as soon as possible. In some cases, all your doctor will prescribeis a change in your diet and exercise regimen. If left untreated, however, it cancause serious complications, putting you at higher risk of heart disease, eyecomplications, kidney disease, foot problems, skin infections, and manyother conditions. The good news is that diabetes is much more manageabletoday than it used to be, so if you experience the above symptoms, gettested right away.Stroke: About one third of all strokes are preceded by one or more “ministrokes”known as Transient Ischemic Attacks (TIAs). These can occur days,weeks, or even months before a stroke. Although the body returns to normalafter these episodes, it is tantamount that you contact your doctor immediatelyso that he/she can figure out the underlying causes and possibly preventfuture strokes.20

Early Warning Symptoms of SeriousHealth Problems (Continued)Stroke (Continued):Symptoms Include: sudden weakness, numbness or paralysis of the face, arm, or leg (especiallyon one side of the body); loss of speech or trouble talking/understanding language; sudden lossof vision, particularly in only one eye; sudden, severe headache with no apparent cause; orunexplained dizziness, loss of balance or coordination (especially when associated with any ofthe previously listed symptoms).What to Do: If you or someone you know experiences any of the warning signs listed above, it isextremely important to seek emergency help right away. Call 911 immediately even if you thinkthat you are getting better or if the symptoms seem to disappear. If the symptoms last for morethan 10 to 15 minutes, appear frequently or seem to get worse, ask the emergencyresponders for urgent transportation to the nearest appropriate emergency medical facility.Cancer: There are many different warning signs of cancer, depending on what type of cancer itis. This is by no means meant to be a comprehensive list of all types and symptoms, so pleaseconsult with your doctor if you suspect you might have cancer, even if your symptoms are notlisted here.Bladder/Kidney: Blood in urine, pain or burning while urinating, and/or increased urination.Breast: Lump or thickening of lumps in the breast; redness or soreness of the nipples which isn’tcaused by pregnancy, breastfeeding, or mensturation.Cervical/Endometrical/Uterine: Bleeding between menstral cycles; any unusual discharge;painful mensturation; and/or heavy periods.Colon: Rectal bleeding; blood in your stool; and/or changes in bowel habits (persistentdiarrhea/constipation)Laryngeal: A persistent cough or sore throat.Leukemia: Paleness, fatigue, weight loss, repeated infections, nosebleeds, bone/joint pain,and/or easy bruising.Lung: Persistent cough, sputum with blood, and/or heavy chest pain.Lymphoma: Enlarged, rubbery lymph nodes; itchy skin; night sweats; unexplained fever and/orweight loss.Mouth and Throat: Chronic ulcer (sore) of the mouth, tongue or throat which won’t heal; whiteareas in the mouth.Ovarian: Unfortunately there are rarely symptoms until the later stages of development.Pancreas: No symptoms until later stages, when there may be jaundiced skinand deep pain in the stomach/back.Prostate: Frequent need to urinate; slow-starting urine stream, dribbling, andfeelings of incomplete emptying; pain/burning during urination; blood or pus inurine or semen; painful ejaculation; pain in lower back, hips, or thighs.Skin: Moles that change color, size or appearance; flat sores (lesions that look likemoles); a tumor or lump under the skin that resembles a wart; and/or ulcerationsthat never heal.What to Do: With any of these, contact your doctor and get screened as soonas possible. With most of these cancers, the earlier you catch it, the better yourchances are for survival.. Page 2121

Category Name Contact Info LocationAIDS/HIV Support,Info, and PreventionDowneast AIDSNetwork (DEAN)667-3506 orwww.downeastaidsnetwork.orgEllsworthAlzheimers CareFacilitiesCollier's Rehab andNursing CenterCourtland Rehab andLiving Center667-9336 Ellsworth667-9036 EllsworthIsland Nursing Home 348-2351 Deer IslePenobscot NursingHomeRobert and Mary'sPlaceSonogee Rehab andLiving Center326-4344 Penobscot667-5449 Ellsworth288-5833 Bar HarborStraus Day Center 288-8014 ext 204 Southwest HarborAlzheimer's 24-Hr.HotlineMaine Alzheimer'sAssociation1-800-660-2871 StatewideAlzheimer's LocalSupportEastern Area Agencyon AgingMaine Coast SpecialtyClinic1-800-432-7812664-5566American Red Cross Hancock County Office 1-800-432-7376Assisted LivingCommunitiesBirch Bay Village 288-8014 Bar HarborCourtland Rehab andNursing667-9036 EllsworthGolden Acres 565-2352 FranklinNorthern BayResidential Living326-4344 Penobscot26

Category Name Contact Info LocationAssisted LivingCommunities (Contd)Homeport at IslandNursing HomeParker Ridge AssistedLivingSonogee Rehab andLiving Center348-2351 Deer Isle374-2913 Blue Hill288-5800 Bar HarborAudiology (HearingEvaluations/Devices)Audiology Center ofMaine664-2123 EllsworthAcadia Hearing Center 667-4014 EllsworthCancer Informationand ReferralBeth C. Wright Center 664-0339 EllsworthMDI Hospital-SupportGroup288-5081 Bar HarborClinics: HealthBlue Hill FamilyMedicineBlue Hill Women'sHealth CenterBucksport FamilyMedicine374-2311 Blue Hill374-3940 Blue Hill469-6880 BucksportCadillac Family Practice 288-5119Castine CommunityHealth CenterCommunity HealthCenterBar Harbor326-4348 Castine244-5630 Southwest HarborCooper-Gilmore HealthCenterEllsworth Free MedicalClinic288-5024 Bar Harbor667-7953 Ellsworth27

Category Name Contact Info LocationClinics: Health(Continued)Eleanor Widener DixonMemorial Clinic963-4066 GouldsboroEllsworth FamilyPracticeEllsworth Free MedicalClinicEllsworth InternalMedicine664-7770 Ellsworth667-7953 Ellsworth664-7780 EllsworthFamily Health Center 288-5606 Bar HarborIsland Family Medicine 367-2311 StoningtonMedNow Clinic 667-4655 EllsworthMDI Behavioral HealthCenter288-8604 Bar HarborMDI Physical Therapy 244-9716 Southwest HarborMount Desert NursingAssociation276-5184 Northeast HarborMedical Clinic 526-4264 Swan's IslandNortheast Harbor Clinic 276-3331 Northeast HarborPrimary Health 667-2288 EllsworthSouthwest HarborMedical Center244-5513 Southwest HarborTrenton Health Center 667-5899 TrentonWoman's Health Center 288-8100Bar HarborDental ClinicsCaring Hands of MaineDental ClinicDowneast HealthServices667-6789 Ellsworth/SW Harbor667-5304 Ellsworth28

Category Name Contact Info LocationDenturesDowneast DentureCenterNew England DentureCenters664-7444 Surry667-8263 EllsworthDepartment of Healthand Human Services(DHHS)Adult ProtectiveServices (APS)667-1600 EllsworthDepartment of Healthand Human Services(DHHS) (Continued)APS Emergency Intake 1-800-624-8404Long Term CareMainecare667-1600DevelopmentallyDisabled PersonsDowneast HorizonsCommunity SupportDowneast MaineTransition NetworkEastern Area Agencyon Aging ADRCYesterday's ChildrenOffice288-3394 Bar Harbor963-5973 Gouldsboro1-800-432-7812664-0575 EllsworthEmergency RoomMaine Coast MemorialHospital 24/7667-5311 EllsworthDiabetic Info andReferralMaine CoastRehabilitation ServicesMCRS GouldsboroOffice664-5475 Ellsworth963-4170 GouldsboroMDI Hospial 288-5051 MDI29

Category Name Contact Info LocationFitness: Winter/IndoorActivitiesCrossfit Acadia 266-3762 EllsworthDown East FamilyYMCA667-3086 EllsworthJazzercise 288-2114 EllsworthMount Desert IslandYMCAPleasant Street Pilates288-3511 Bar HarborPleasantstreetpilates@gmail.comSurry Yoga 610-3223 SurryBar HarborZumba 667-3086 EllsworthFood Pantries Bar Harbor Food Pantry 288-3375 Bar HarborBucksport CommunityConcernsEmmaus Center FoodPantry469-2400 Bucksport667-3962 EllsworthH.O.M.E. 469-7961 OrlandIsland Pantry 367-2271 StoningtonLife Line Food Pantry 963-2321 GouldsboroLoaves and Fishes 667-4363 EllsworthSister Barbara HanceHouse ShelterTree of Life FoodPantry4697961 Surry374-2900 Blue HillWestside Food Pantry 460-3727 SouthwestHarborWhat's for Suppa 460-1266 OtisFree CommunityMealsCommon Soup Kitchenand Cafe244-3007 MDIEverybody Eats 667-9513 EllsworthThe Simmering Pot 374-2898 Blue Hill30

Category Name Contact Info LocationHospitalsBlue Hill MemorialHospitalEastern Maine MedicalCenterMaine Coast MemorialHospitalMount Desert IslandHospital374-3400 Blue Hill973-7000 Bangor664-5311 Ellsworth288-5081 Bar HabrorMental HealthServicesAcadia Hospital 1-800-640-1211Allies Inc 667-0029 EllsworthAtlantis Mental HealthCareCommunity Health andCounseling Service667-6890 Ellsworth667-5357 EllsworthFamilies United 667-3239 EllsworthMDI Behavioral Health 288-8604 Bar HarborWashington CountyPsychotherapy667-7640 EllsworthMental HealthServices (Continued)Dept. Of Behavioral andDevelopmental Service 1-800-693-9491Statewide Crisis 1-888-568-1112Mentally andDevelopmentallyChallengedDowneast Horizons 667-2444 EllsworthSafety-GunsHunter Safety Course:Ken Grant667-4381 (Leave aMessage)Ellsworth31

Category Name Contact Info LocationSubstanceAbuse/AddictionAcadia Family Center 244-4012 SW HarborAlcoholics Anonymous 774-3034 StatewideNarcotics Anonymous 1-800-974-0062 SatewideOpen Door RecoveryCenter667-3210 EllsworthTobacco SupportServicesMaine TobaccoHelpline1-800-207-1230 StatewideTransportation Bucksport Shuttle 667-5796 BucksportCounty Ambulance 667-3200 EllsworthDowneastTransportation667-5796 EllsworthFriends in Action 664-6016 EllsworthIsland Connections 288-4457 Bar HarborNeighborcare 374-2273 Blue HillWHCA 664-0012 EllsworthVision Iris Network 774-627332

Category Name Contact Info LocationWheelchairs/Scooters Black Bear Medical 1-877-989-9849 BangorCoastal Med Tech 667-6589 HancockMac-Lin 947-5666 BangorOxycare Inc. 667-9100 EllsworthWest End Drug 288-3318 Bar Harbor33

True Health Health CommunitiesResource Guide 2011Thanks to the Following Members for Making this Program Possible:True Health Community GuideEllsworth Chamber of Commerce163 High StreetEllsworth, ME 04605ntative(207) 667-5584Info@ellsworthchamber.orgwww.ellsworthchamber.orgWritten by Evan Beal34