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Feather River Bulletin
Quincy, California
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September 19, 2012     Feather River Bulletin
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September 19, 2012
 

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lOB Wednesday, Sept. 19, 2012 Bulletin, Record, Progressive, Reporter Bikers for hospice United Bikers of Northern California (UBNC) Plumas County Chapter Treasure, Nora Barnum presents a $1,000 check to Rick Foster of Plumas Community Hospice Thursday, Sept. 13, in Quincy. The group held its eighth annual Jokers Wild Poker Run July 21. President Dave Reynolds thanked chapter members who volunteered their time to make the donation possible. The UBNC chapter holds an all-you-can-eat biscuit and gravy breakfast the second Saturday of each month at the Quincy Grange Hall to raise money for hospice and others in need. Photo by Sherri McConnell ree and meditation sessions Frid y The Quincy Yoga and Well- streets in downtown Quincy. Instructors will lead partic- International Day of Peace is ness Center will help cele- "Yoga is a peaceful way toipants through gentle yoga a global initiative that pro- brate the International Day calm the body and reduce postures to prepare the body motes'worldwide peace and of Peace with two free yoga stress through gentle move- to sit in meditation. Every- encourages all of hu- and meditation sessions ments. Meditation is a gift one is welcome; no experi- mankind to work together called "Turning in Toward that can slowdown the'mon-ence is required in either cooperatively. Peace." key' mind through conscious practice. For more information on The sessions are scheduled breath awareness and still- Participants should bring a Peace Day, visit international for lunch time, noon - 12:45 ness," said organizer Averil large towel or a yoga or exer- dayofpeace.org. p.m., and after work, 5:30 - Kimble. "Both practices will cise mat and a pillow or cush- To learn more about the 6:15 p.m., Friday, Sept. 21, on lead us home to the heart ion to sit on. Quincy Yoga and Wellness the schooldistrict lawn at the where peace and compassionEstablished in 1981 and Center, visit quincyyogawell corner of Main and Church dwell." first celebrated in 1982, the ness.com. le prices. Budget conscious? Find things at good prnces at these area stores 00. cv.t Cfothin Furniture, Co[fectabfes Children's Clothing FREE on Mondays! Victoria Powell 2095 E. Main St. (530) 283-3627 Quincy, CA 95971 'Volunteers fire & 405 W. Main St., Quincy 283-4345 Uutqae 8hop O..nh c" .... FIRE SIRENS .~i ~1~ I~i!~ ~ ...... ) ~'~'~ Thrift Store ~ Check out our Buys! Wednesday & Saturday * 10am-2pm PUBLIC WELCOME 801 Golf Club Drive, Lake Almanor Consi Shoppe New Arrivals! Name Brand Shoes Talbot, Aerosoles, Hush Puppies, Clark 7 reed only) Name Brand Clothes, Crystal, Jewelry, etc. At the ATM Graeagle 836-4400 530-283-1T! Quincy Thrift 484 .Mail] St,. Downtown Quincy ~Co]n~]n~]ies P]lace Se(c(om(dl lHla]n d ]r;reassu]ress Antiques Collectibles Used Furniture Books Household Items * Jewelry Open Thursday, Friday, Saturday 1Oam-4pm 72850 Hwy. 70 * 3 Miles West of Portola 530-249,1745 ty 116 Commercial St. * "Old Town Portola" 832-5967 Clothing & Misc. Treasures All Donations Welcome Open for donations and great values. Tuesday through Saturday, lOam-3pm 832-9676 Open Tue - Sat 10am-4pm Closed Sun & M0n 208 W. Sierra Ave., Portola clu September is Healthy Aging Month, an opportunity to ac- knowledge the positives of ag- ing and for senior adults to improve their physical and mental health. As individuals age, it's es- sential they take charge of their health, stay active and maintain their independence. TOPS Club, Inc. (Take Off Pounds Sensibly), a nonprofit weight-loss support organiza- tion, offers tips for adults to keep minds and bodies healthy. Physical activity About one-third of adults over the age of 65 have at least one fall each year according to the Centers for Disease Control and Prevention. Muscle strength, reaction time and stability can decline dramatically after 50. With these age-related factors, it's important for ocnior adulta to remain active to maintain their mobility, prevent falls and make everyday tasks easier. Senior adults should focus on four areas of exercise: Endurance -- The National In- stitute on Aging (NIA) sug- gests senior adults participate in at least 30 minutes of physi- cal activitythat increases their heart rate, such as walk- ing, jogging; biking, swim- ming or raking, every day. If there's not an uninter- rupted 30-minute time frame to spare or have trouble start- ing to exercise, break the workout into 10-minute increments. Strength -- Older adults need to continue working their muscles. Stronger mus- cles help with getting up from a chair, climb stairs, carrying groceries and performing oth- er daily tasks. According to the NIA, se- nior adults should exercise major muscle groups at least two days per week for 30 min- utes. Weights, resistance bands and other common ob- jects, like soup cans, can be used to train muscles. If new to weightlifting, start light and gradually increase the weight. Balance -- Improving bal- ance can reduce the risk of falling. When starting out, use a chair or wall as support. Bal- ance exercises, such as stand- ing on one foot, walking heel- to-toe and practicing stand!ng up and sitting down without using hands, can be done any- time and anywhere. Flexibility -- Don't forget to stretch, to continue to move freely and maintain range of motion. Flexibility makes ty- ing shoes, reaching items on a shelf and other actions easier. The NIA recommends older adults stretch three to five times each workout session, slowly stretching to a position and holding it for 10 to 30 sec- onds. Healthy Eating -- Main- taining proper nutrition as se- niors age is important. My- Plate, a plan introduced by the United States Department of Agriculture (USDA), is a re- minder to fill half of the plate with fruits and vegetables and 2-DAY EVENT Friday, Oct. 5 Saturday, Oct. 6 8am 5prn ~/~ HOMETOWN PII~D.~ Hwy 89, Greenville 284-7313 in the remainder with lean pro- tein and grains. For balanced meals, Choose- MyPlate.gov recommends: Vegetables should have a large presence on a plate be- cause they provide vitamins and minerals. There are many options to ensure enough serv- ings each day, whether fresh or frozen vegetables, vegetable soup and canned vegetables la- beled low sodium or no salt added. Fruits offer essential nutri- ents, including potassium, fiber, vitamin C and folic acid. To incorporate more fruits in- to the diet, keep a bowl of fruit on the counter, purchase dried or frozen fruits, top cereal with bananas, peaches or strawberries, or toss some with a salad Choose whole grains such as barley, popcorn, quinoa, pi- laf, brown rice, whole-wheat paata and bulgur. When buying products, se- lect options that include whole grain first on the ingredient list. Pair meals with skim or 1 percent milk to include calci- um, vitamin D, potassium and more. Include more low-fat dairy in the diets by substituting in- gredients: plain yogurt in- stead of sour cream; fat-free milk instead of cream and ri- cotta cheese instead of cream cheese. Choose proteins such as lean beef and pork, chicken, turkey, nuts, eggs, beans, peas and soy products. Prepare a seafood meal twice a week. Older adults must be con- scious of the amount of con- sumed. According to the NIA, as a person ages, they begin to experience a loss of the thirst sensation. Don't wait to feel thirsty to have a drink. Incorporate wa- ter into the daily diet regimen. Consume foods that increase water intake: soup, oranges, watermelon, tomatoes and leafy, green vegetables. Take a bottle of water when you leave h.ome. Drink before and dur- ing workouts. Mind matters There are many activities to keep older adults' minds sharp. Stay mentally active. Play games that challenge the mind: Sudoku, crossword puz- zles, chess, cards and memory games: Take classes, learn a new hob- by, attend lectures and more. Stray from the norm by reading a new section in the newspaper or taking an alternative route to a familiar location. An effective way to boost memory.is to write down the things you want to remember. The NIA suggests older adults get seven to nine hours of sleep each night to increase alertness and boost brain function. According to the Mayo Clin- ic, social interaction can help fend off depression and stress, which can contribute to mem- ory loss. TOPS membership is $28 per year in the U.S. plus nom- inal chapter fees. To find a lo- cal chapter, visit tops.org or call (800) 932-8677. help or REPAIRING: DOORS TRIM WINDOWS PLUMBING ROOFING ELECTRICAL If it's something we can't fix, we'll find somebody who can. CONSTRUCTION SINCE 1984 mm,,,,,,,,m, General Building Contractor Calif. Lic. #453927 (530) 283-2035