Margaret Gray Center News
February 2017
Heart Health Month!
February is National Heart Health month with a focus on the first Friday in February which
is always Go Red Day – a day to focus on women’s heart health. We’ve all heard what we
should do to keep our heart healthy and we’ll hear much more about that this month! In
this article, we decided to look instead at a few fun facts about the heart! These facts are
from the website www.everydayhealth.com. Check them out for more information!
The all-important heart is constantly at work, pumping blood (about 2,000 gallons a day)
filled with essential oxygen and nutrients to your body’s organs 24/7. Everything about the heart and how
it works is interesting, but here are some nuggets of information you may not know.
The Heart Sits in the Center of the Chest, Not On the Left Side
Does this blow your mind because you’ve always been told it’s on the left? When we place our hands over
our hearts to pledge allegiance, we actually go a tad too far to the left. The heart is located in the middle
of the chest, snuggled between the lungs.
The Human Heart Beats Around 70 Times per Minute
This is a ballpark figure. According to Mayo Clinic, a healthy adult heart should beat anywhere from 60 to
100 times a minute while at rest. Do the math, and it adds up to around 100,000 beats a day and 2.5
billion beats in the average lifetime. That’s a lot of pumping.
Monday is the Most Common Day of the Week for Heart Attacks
Mondays get a bad rap — Manic Mondays, Monday blues, case of the Mondays — but where heart health
is concerned, maybe it’s deserved. Research has shown that more heart attacks occur on Mondays than
any other day of the week.
The Body's System of Blood Vessels is More Than 60,000 Miles Long
There are three different kinds of blood vessels: Arteries carry blood from heart to organs, veins carry
blood from organs and limbs back to the heart, and capillaries connect the two. Together, all of the
arteries, veins, and capillaries in the body are long enough to go around the world more than twice.
Your Heart Doesn't Stop When You Sneeze
The increased pressure in your chest can affect blood flow to the heart, briefly changing its rhythm, but
contrary to common belief, your heart doesn’t skip a beat when you sneeze. That doesn’t mean you
should stop saying “bless you” or “gesundheit” after a sneeze, though. It’s only polite!
The Aorta Is Nearly the Diameter of a Garden Hose
Sure it’s the largest artery in the body, running from the heart to the abdomen, but the thickness of a
garden hose? That’s pretty big, and a weird thing to visualize don’t you think!?
Here’s to Heart Health!
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February 2017
Healthy eating is a big part
of being heart healthy. Did
you know that our meals
here at the center are
designed to provide you one
-third of your daily nutritional
needs? Yep, you’re eating
healthy and didn’t even
realize it.
Looking for a healthy snack?
Try this:
Crackers With Chocolate
-Hazelnut Spread and
Banana
Dividing evenly, spread 2
crisp bread crackers with 1
tablespoon chocolatehazelnut spread.
Top with 1 sliced
small banana.
From RealSimple.com
Our birthday celebrations are the 3rd Thursday of
every month.
The following folks will celebrate birthdays this
month. We’d love to see you at our birthday
celebration on Thursday, February 16.
Tom Beard
Bob Burnett
Betty Davis
Beverly Dunwoodie
Frank Ferris
Anita Glisson
Bob Heggestad
Charlene Hiatt
Judy Kumm
Mark Lichte
Shirley Rodekohr
Lucille Scott
Wanda Shroyer
Feb. 29th
Feb. 25th
Feb. 8th
Feb. 6th
Feb. 2nd
Feb. 24th
Feb. 20th
Feb. 2nd
Feb. 14th
Feb. 2nd
Feb. 16th
Feb. 5th
Feb. 15th
Carolynn Smith
Jim Stewart
Byron Tretter
Hershel Warner
Wanda Wiltermood
Feb. 7th
Feb. 11th
Feb. 11th
Feb. 4th
Feb. 15th
Lafayette County
Health
Department
(3rd Thursday except
where noted!)
 March 16, 2017
 May 18, 2017
 July 20, 2017
Please note, the
Health Department
will be at our Centers
every other month.
Volume 5, Issue 10
Page 3
Center Tidbits
The first Friday in February is
also known as Wear Red
Day! This is an opportunity
for all of us to wear red to
show our support for women
that we know that have or
are dealing with heart
disease. It’s also an
opportunity for us to help others understand why
heart health is so important for women. Heath
disease is different in women than it is in men
and can sneak up on a woman before she
knows it. Take the time this month to educate
yourself on heart disease in general, and in
women in particular! You might just be glad you
did.
Thank you to all the Knights of
Columbus members and their
wives for working so hard to
have a magnificent fish fry. The
food and turnout were just great
and everyone enjoyed it. The
Margaret Gray center
appreciates your tremendous
generosity. Also, thanks to the
other volunteers, you were a big
help!
Learn something new every month!
In 2017, Old Dogs New Tricks University will focus on different health information
each month. We hope you enjoy this different type of information.
February is Heart Health Month, and there’s no better time to do a “gut check” on the foods you and
your loved ones are eating. Heart disease is the leading cause of death for both men and women in
the U.S., according to the Center for Disease Control, and the Heart and Stroke Foundation in Canada
states that strokes kill 32% more women than men.
Heart Healthy Shopping Tips for Seniors
Eating better is one of the Heart Association’s “Simple 7” factors for improved heart health. When you
maintain a healthy diet along with regular physical exercise and other good habits, you’ll not only feel
better, but you’ll live longer — and of course we want our senior loved ones to stay healthy and vital for
as long as possible, too. Here are some tips on what to eat, what not to eat, and how to succeed when
the going gets tough.
1. Buy colorful fruits and vegetables. Low in calories, high in vitamins, minerals and fiber.
2. Avoid buying high fat dairy or meat. Look for skinless cuts of lean meat with the least amount of
visible fat.
3. Buy plenty of nuts and high fiber foods. Fiber can help lower blood cholesterol, and it keeps you
full, which helps you maintain a healthy weight.
4. Avoid buying butter. We all know these are the culprits of poor dietary health, but this is
particularly important advice for seniors.
5. Read nutrition labels. It’s easy for salt to sneak in, especially with prepared foods, so be sure to
read the nutrition label.
6. Consider frozen or canned fruits and veggies. Making sure the kitchen is well-stocked with healthy
items — and low on tempting junk food — will help your loved ones get the right nutrition.
7. Avoid rushing into major changes. Eating for heart health can seem overwhelming, but don’t get
discouraged. Start with small steps, and soon the whole family will be eating better — these dietary
guidelines are great for everyone, not just seniors.
THE MARGARET
GRAY CENTER
811 C South Business 13
Highway
Lexington, MO 64067
Phone: 660-259-2025
Fax: 660-259-2453
Email: “[email protected]”
We are on the web! Find us at
www.goaging.org
“Like” us on Facebook!
Special
Dates
Fridays 1pm-4pm
Bridge
Biscuits & Gravy is
back! Join us on
Thursday mornings!
Friday February 3—
Wear Red Day!
Monday February 6—
Pinochle Party
Wednesday, February
8—4Life Board Meeting
Thursday February 9 —
Pitch Party
Thursday, February 16—
Birthday Day!
Monday February 20—
Pinochle Party
Tuesday, February 21
Center Services Board
Meeting @ noon.
Thursday February
23—Pitch Party
See the Activities Calendar
for more details and
normally scheduled events.
Margaret Gray Center
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Our mission is to provide resources and services that empower people to
create healthy aging experiences. We strive to provide an atmosphere that
is safe, comfortable, friendly, and well—equipped to meet the needs of the
senior citizens in our area.
Coordinator’s Corner
Happy February!
I’m hoping the dreary gray days are behind us and signs of
spring will soon be coming around the corner!
This month is American Heart Month, so we can show our
support by wearing red on the third of February. We will
also have Breann Jensen from the Lafayette County
Health Department here on February 9th at lunch time to speak a little on
Heart Health.
A big thanks to Mary Glor who is participating in the Little Hats Big Hearts
project by crocheting red hats for babies born in February. She is doing an
excellent job and is so kind to participate.
We unfortunately lost some very special people this past month and we will
miss them. It’s just another reminder to stop and appreciate everyone in your
daily life. Things can change in a second and you want those special
memories to cherish for your lifetime.
We still have some mornings and afternoons open to get a regular game of
cards, bingo or dominoes going. Also any type of classes would be fun—just let
me know what you’d like!
We will start a genealogy class soon at which you can learn all about your
family roots. Just call me at 660-259-2025 and let me know if you’re
interested.
Have a great month!
Candy
FROM OUR FAVORITE HEAD COOK CATHIE:
TO PREVENT CHEESE FROM DRYING OUT SPREAD BUTTER OR MARGARINE
ON THE CUT SIDES TO SEAL IN MOISTURE. WORKS BEST ON CHEESE
SEALED IN WAX .
Stay fit…
February 2017
for lie
Fun, Good Food,
Regular Activity & Learning
How you live can change how you age!
The following information comes to us from the American Heart Association Go Red for Women website. Visit them at https://
www.goredforwomen.org/live-healthy/heart-healthy-exercises/cardio-strength
-training-tips-for-seniors/ for more about heart health.
Regular exercise can help control your blood pressure, strengthen your heart
and bones, boost energy and even help reduce depression. You are never
too old to exercise.
If you have a chronic condition, be sure to get sign-off from your physician.
Dr. Deborah Rohm Young, chair of the American Heart Association’s Physical
Activity Subcommittee, recommends regular physical activity for every
person, including senior citizens.
Rohm Young shares her cardio, strength training and stretching tips for seniors below to help you
create a workout routine you can do throughout the week and build upon. “Participating in physical
activity will make you feel better almost immediately,” she says. “It is best to exercise 30 minutes per
day at least five days per week for the best benefit.”
Cardio tips
For overall health benefits to the heart, lungs and circulation, perform any moderate- to vigorousintensity aerobic activity using the following guidelines.
Walking
For senior women who’ve led relatively sedentary lifestyles, Rohm Young suggests starting a cardio
regimen by simply walking around your yard, apartment complex and/or neighborhood. Start slow
and work up from there.
“Just get outdoors and go for a walk,” she advises. “Start with 10 minutes and work up to 30 minutes
per day. If you don’t live in a safe neighborhood and you are still driving, go to a nearby mall and walk
down the aisles. Find or create a walking club or walking support group or a recreation program in
your city and get involved.”
For increased intensity, try walking while carrying light, three- to five-pound hand weights, which can
further enhance the cardiovascular effectiveness of your workout.
FITNESS CLASSES…
Silver Sneakers :
HIGGINSVILLE
ODESSA
LEXINGTON
around the County
10 am Mon & Thurs.
10:15am Tues & Fri
9:00am Thursday
Stay Strong :
HIGGINSVILLE
11 am M –W - F
Peppi :
LEXINGTON
9 am Mon & Fri
Functional Fitness :
HIGGINSVILLE
8 am
M --- W ---F
Page 5
Strength training
Muscle strengthening activities are recommended at least two days each week, according to the AHA.
Try these at home to improve your physical strength.
Leg exercises
Sit erect in a chair with your feet firmly planted on the ground, shoulder-width apart. Hold onto
the sides of the chair seat for support if you need to. Lift one leg off the floor until your knee is
straight and hold that position for a few seconds. Then, return that leg to the starting position
with both feet on the ground. Repeat on the other side. Work up to eight repetitions on each
side.
Arm raises
Sit erect in a chair with your feet flat on the ground and arms by your sides, holding light
weights (these can be soup cans if you don’t have dumbbells) in each hand. Start by holding
your arms straight down by your sides with your palms facing in. Keep a small bend in your elbows and slowly lift both arms out and up until they are perpendicular to your body and parallel to the ground. Hold for a second and slowly go down to the starting position. Pause and
then repeat this exercise six to eight times.
Tricep extensions
Sit erect in a chair with your feet flat on the ground and a light weight in your left hand. Bend
your left elbow straight up next to your ear, so it is pointing to the ceiling. Use your right hand
to support your left elbow and then slowly straighten your left arm to the ceiling. Hold this position for a second and then lower your forearm to the starting position. Do this six to eight times
and then switch to your right side.
Abdominal exercises
Abdominal strength is vital to a person’s overall health. Strengthening exercises, such as seated knee lifts, can be done while sitting in a chair. Start by sitting erect with your feet on the
ground. Then, squeeze your abdominal muscles and simultaneously raise your feet off the
ground together. Hold for one second and release. Try to build up to six reps of this exercise
and hold for a little longer over time.
Balance exercises
One of the best ways to increase your balance is by walking heel-to-toe. Start by standing close
to a wall for balance. Then walk by placing the heel of your right foot directly in front of your left
foot, stopping when it touches your right heel to your left toe. Switch feet and work up to taking
at least six heel-to-toe steps.
There are several more exercises on the American Heart website, or talk to the Center Coordinator for
more information.
Remember — move it or lose it!
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