Health & Wellness 2016

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A SPECIAL SUPPLEMENT TO THE October 4, 2015 Glencoe Advertiser and Sibley Shopper • ONLINE AT WWW.GLENCOENEWS.COM
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Health & Wellness
- 2 - Sunday, October 4, 2015
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McLeod County Public Health,
along with Hutchinson Health, is ex-
cited to let residents know about
their new program, “Living Well
with Chronic Conditions” work-
This self-management program
was developed by Stanford Univer-
sity as a way to empower persons
with chronic conditions or care-
givers of persons with chronic con-
ditions. The program gives the
participants support and tools to
deal with day-to-day symptoms
such as pain, fatigue, shortness of
breath, or difficult emotions.
Studies have shown that partici-
pants in the program have im-
proved healthful behaviors such as
coping, cognitive symptom man-
agement, exercise and communi-
cation with their health care
providers. They also show improve-
ment in their levels of fatigue, so-
cial activities, and decreased days
in the hospital.
The Living Well with Chronic Con-
ditions workshop is a joint effort of
Hutchinson Health and McLeod
County Public Health Department.
Staff from McLeod County Public
Health facilitated these 2 ½ hour
sessions once a week for six
Persons with conditions such as
diabetes, arthritis, high blood pres-
sure, heart disease, chronic pain,
anxiety, multiple sclerosis, chronic
obstructive pulmonary disease, or
other chronic diseases are invited
to attend.
These classes will offer partici-
pants tools to feel better, be in con-
trol of their chronic disease and be
able to do the things they want to
If you are interested in signing up
for the next class or want more in-
formation contact McLeod County
Public Health by calling 320-864-
Funding for this program is pro-
vided through the Central Min-
nesota Council on Aging, as part of
a grant form the Administration on
Aging through the Minnesota De-
partment of Health.
Are you struggling with a
chronic health condition?
AmberField Place ..........................6
Coborn’s Pharmacy ....................10
Contemporary Dental..................15
Dr. William J. Dunbar, D.D.S. ......15
Edward Jones, Steve Olmstead ....9
Eunoia Family Research Center ..7
Gauer Chiropractic ........................5
Glencoe Regional
Health Services ........................16
Goetsch Insurance Agency ..........7
Grand Meadows..........................10
Gustafson Family Dentistry ..........8
Hearing Care Specialists ..............2
The Harbor at Peace Village ........8
Hutchinson Health Clinic ..............8
The Jonas Center: Individual,
Couple & Family Counseling......8
Laurie Gauer, Health Coach ........4
McGuire Family Chiropractic ........8
McLeod County Public Health ......3
McLeod Publishing, Inc. ........7, 14
Morreim Pharmacy ....................12
Professional Insurance
Providers ....................................6
PureLife Chiropractic
& Wellness Center, LTD. ............7
Ridgeview Sibley
Medical Center ..........................4
Schoenberger Dental Clinic........15
Snap Fitness..................................7
Southwest Eye Care ......................3
Yetzer’s Home Furnishings
& Floor Coverings ......................2
Wise Furniture Co. ........................7
Thank you to all of our advertisers and for the article
submissions in the 2015 Health & Wellness supplement.
Published by:
McLeod Publishing, Inc.
716 E. 10
St., Glencoe, MN 55336
320-864-5518 •
Printed by:
House of Print
322 Benzel Ave. SW,Madelia, MN 56062
Sunday, October 4, 2015 - 3 - Health & Wellness
By Tyler Helland, MD
Family Medicine
Glencoe Regional Health Services
Concussion is a type of brain in-
jury that has been getting a lot of
media attention in recent years, as
there have been lawsuits against
the NFL, and even new state laws
regarding concussions.
People tend to think of concus-
sion as it relates to athletics, par-
ticularly football, but it can, in fact,
occur in nearly any sport or as a re-
sult of accidents in daily life. Hav-
ing a concussion may have a
significant impact on daily life for
the short term, but generally does-
n’t have any significant long-term
consequences as long as there are
no repeat injuries before the brain
is allowed to heal.
A concussion occurs after a blow
to the head or upper body. The en-
ergy of the impact temporarily dis-
rupts the brain’s normal function,
which results in neurological symp-
toms such as headache, dizziness,
memory difficulties, emotional dif-
ficulties, sleepiness, and a variety
of others. Technically speaking,
having a headache after hitting
your head could be considered a
concussion. However, if it is just a
mild, short-lived headache, it prob-
ably isn’t a true concussion.
It is important to keep in mind
that the injury is a functional injury,
not a structural injury. The con-
cussed brain doesn’t work cor-
rectly, but isn’t actually damaged in
a way we can look at or measure
directly. This means that CT scans
and MRI scans would all appear to
be normal. The brain would also
appear to be normal if you surgi-
cally opened the skull and looked
directly at it.
Usually when doctors order imag-
ing tests of the brain, it is to rule
out a more serious condition, such
as a bleed on the brain. Because
of this, the way we diagnose con-
cussions and measure how severe
they are is more based on how a
person is feeling or acting after the
Luckily, a vast majority of concus-
sions (90%) will resolve in less than
two weeks. Unfortunately, there is
no way to tell when it first occurs
how long symptoms will last.
Some concussions with severe
symptoms such as unrelenting
headache, loss of consciousness
and amnesia will turn around quite
quickly while another injury with
just a mild headache or slight nau-
sea may last for months. We don’t
really understand why this hap-
pens or how to predict the pattern,
and it doesn’t necessarily depend
on how hard the brain was hit.
Other than rest and hydration,
there is no treatment that has
been shown to make the symp-
toms go away faster. Pain medica-
tion can help with the headaches.
Sleep medication may help if there
is difficulty sleeping. But these
treatments just make it more toler-
able to have a concussion and
don’t make the brain actually heal
Generally, we recommend com-
plete brain rest right after the in-
jury. If it hurts, don’t do it. That
means if watching TV makes the
headache worse, you shouldn’t
watch TV. If texting on your phone
makes it worse, don’t do that. If
doing math homework makes the
headache worse, don’t do math
problems. This can be fairly disrup-
tive to normal everyday life early
Apart from getting to a place
where the symptoms are not caus-
ing problems, the most important
part is making sure the brain is
healed completely before risking
another blow to the head. Although
an occasional concussion doesn’t
seem to have long-term conse-
quences, repeat injury before com-
plete healing may be detrimental.
Because all concussions act differ-
ently and last different amounts of
time, a graded return to play proto-
col has been developed for ath-
letes by the world’s leading
concussion experts.
Using this stepwise protocol, an
athlete’s activity may be ramped
up at their own rate as the brain
heals, depending on their symp-
toms on a daily basis. The subse-
quent step can only be started if
the prior step was completed with-
out recurring symptoms for 24
• Step 1: Complete rest with no
• Step 2: Light aerobic exercise
to increase the heart rate.
• Step 3: Sports specific drills
and moving closer to full speed.
• Step 4: Doing every part of nor-
mal play or practice at full speed
apart from contact. Before the next
step, clearance by a medical
provider is required.
• Step 5: Full practice
• Step 6: Normal game play.
If any step results in worsening
symptoms, the athlete must return
to the prior step until there are
once again no symptoms. Follow-
ing this protocol allows athletes to
return to play safely when their
brain is healed, regardless of how
long it takes.
Admittedly, concussion is a devel-
oping area of medical understand-
ing. Our knowledge and treatments
will almost certainly change as new
research becomes available. How-
ever, the current approach is the
most cautious and most advanced
that has ever been available and is
allowing athletes to get back into
the game as safely and as early as
If you have concerns about the
diagnosis, treatment, or return to
activity regarding a concussion in
yourself or a loved one, see a
health-care provider that is well
versed in this area and we can help
you back to good health.
Athletes must allow time for concussions to heal
Tyler Helland, MD, Family Medi-
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If it’s important to you, you’ll find a way.
If it’s not, you’ll find excuses.
Is health important to you?
Then call me to schedule a free, no obligation consultation.
Laurie Gauer, Certified Health Coach
“Staying active” is a phrase that
seems to have lost some of its im-
portance recently. It is used so fre-
quently that it often gets
overlooked and becomes an after-
thought. It has
become a trend
that the staff at
the Panther
Field House
wishes to re-
Although time-
c o n s u mi n g ,
physical activity
is no less impor-
tant than eating
the right foods
or getting
enough sleep.
Studies con-
tinue to prove
that individuals
who are physi-
cally active for
even a small portion of their day
will significantly decrease their risk
of chronic disease and sudden
death when compared with those
who lead sedentary lifestyles.
At the Panther Field House, we
make it easy and fun to be physi-
cally active through many different
types of activities. We have classes
for all ages and fitness levels, and
our building is senior-friendly.
Fitness classes that are offered
include cardio-step and cardio-
sculpt classes, boot camps,
Zumba, high-intensity interval
training, aquatics, and more.
Classes are updated each month
and are often given based upon
feedback from members.
Senior members of the Field
House have options to stay fit while
aging, including the Silver Sneak-
ers class, our walking track, cardio
machines, and
use of the swim-
ming pool.
A full member-
ship to the Field
House will grant
one full use of the
facility, which in-
cludes use of the
gyms, the walking
track, free
weights, cardio
equipment, ma-
chine weights,
swimming pool,
and exercise
It is imperative
that one find ways
to move around
and stay fit during the fall and long
winter months ahead. The short
days and cold nights can become
monotonous and tough to get
through, but one can help combat
these feelings with a burst of en-
dorphins during and after exercise.
Be a part of the revolution that
can end the obesity epidemic that
is sweeping the nation. Our chal-
lenge to you is to become the best
version of “you” that you can be.
Come and see us over at the Pan-
ther Field House and begin your fit-
ness journey today!
Barret Panning
Panther Field House Coordinator
Summer is officially over, which
means your daily routine is likely
getting more packed with activi-
ties. We all feel it — no matter if it’s
work, school, or family, the back-to-
school season makes like a little
more hectic. Like everything, it
takes time to adjust to a new rou-
tine and different priorities, but
your health should always be near
the top of that list!
A busy lifestyle is no reason to
compromise your nutrition or
worse, skip out on meals entirely.
A balanced diet is crucial for having
energy to get through not just your
workout, but your entire day. The
vending machine candy and chips
may be convenient, but they are
not doing you any favors health-
Hard-Boiled Eggs: A great source
of protein and loaded with nutri-
ents! You can either make them
yourself or buy pre-made hard-
boiled eggs at your local grocery
Deli Roll-Up: Make your own mini-
wraps without the tortilla! Roll up a
slice of your favorite deli meat and
a slice of cheese. Make a couple to
put in a plastic bag to enjoy
throughout the day!
Yogurt: If you have a sweet tooth,
this option is for you! With lots of
flavors, yogurt is a healthy option
that contains key nutrients like cal-
cium, vitamin B-2, potassium, and
magnesium. Bonus points if you
grab for a plain Greek yogurt.
Grape and Cheese Kebobs: An-
other fun homemade treat! All you
need is grapes and mini cheese
blocks. Take a toothpick and slide
grapes and cheese on. Pack a
baggy of these for your car!
Field House offers
variety of options to
help you stay active
Great snack options
to enjoy on the go
Barret Panning
By Dr Meaghan Kirschling
Synapse Center for Health and
Hormones are a delicate balance
between all the hormones. It is im-
portant to look comprehensively at
how these hormones are interact-
ing and not just at hormone levels
in isolation. Progesterone and es-
trogen are a great example of this
Estrogen is an important hor-
mone for cell growth and develop-
ment. Progesterone is a protective
hormone and actually helps to slow
tissue growth. Clinically, we are
starting to see more and more
women that we label as “estrogen
dominant” but that might just be
part of the story.
What do hormones have to do
with weight gain?
The common approach to weight
loss is to focus solely on dietary
and exercise changes. Though this
is a major component of weight
control, it alone misses a major
component of metabolic stress.
Weight management is also influ-
enced by:
• Unbalanced estrogen
• Unbalanced progesterone
• Unbalanced testosterone
• Stress and cortisol levels
• Blood sugar dysregulation
• Thyroid concerns
• Lack of sleep
• Vitamin D deficiency
A major contributor to metabolic
stress is hormone imbalance. As
we age, estrogen, progesterone,
and testosterone levels decline
while other hormone levels that
can have a negative effect on me-
tabolism tend to increase. These
changes not only increase the risk
of stroke and cardiovascular dis-
ease, but they also cause a shift on
how the body stores fat.
Therefore, attempting to lose
weight without addressing the hor-
monal component is like spinning
your wheels in mud and causes
many people to plateau.
Dietary and exercise do play a
huge role in weight control and
overall health and wellness, but
treating any underlying hormone
imbalances will help you success-
fully lose weight and make it easier
to maintain a healthy weight
throughout your life.
Even our view of adipose (fat) tis-
sue has changed. We used to think
of fat as only having one inert func-
tion of storing energy for the body.
However, we now know that adi-
pose tissue actually acts as an en-
docrine and metabolically active
organ that abnormally signals the
Therefore, the more adipose tis-
sue someone has, the more that
his or her body is sending inflam-
mation and abnormal messages
both locally and throughout the
In fact, one of the major down-
falls is that it acts as a storage site
for extra sex steroids and, there-
fore, extra weight leads to more
hormone imbalances. Because
extra estrogen is stored in male fat
and extra testosterone is stored in
female fat, extra weight leads to
men becoming more feminized
and women becoming more mas-
Losing even 10 pounds of adi-
pose tissue can have a huge effect
on your overall wellness. It signifi-
cantly decreases your chance of
cardiovascular disease, dementia,
sleep apnea, joint pain, diabetes,
and even reduces your risk for cer-
tain cancers. It also improves over-
all health, sleep, mood, energy,
and libido.
Since hormones play such a sig-
nificant role in weight gain, hor-
mone evaluation is vital for many
people tackling weight loss and is
many times the missing link. It is
also the reason that a hormone as-
sessment can help to break the
weight gain cycle.
It is important to look at numer-
ous hormones that includes:
• Estrogens
• Progesterone
• Testosterone
• Cortisol Rhythms
• Melatonin Rhythms
Hormone Health and Men
As men age, research has shown
that testosterone levels will natu-
rally decrease. These natural de-
clines in hormone levels usually
start in a man’s late 30s. However,
we are starting to see more and
more of a decline in testosterone in
men in their teens and 20s. On top
of that, older men’s levels are de-
creasing at a much faster percent-
age than normal.
We are starting to realize that
these problems are twofold. One of
the main problems is that males
are being exposed to more estro-
gens during their life. These are for-
eign estrogens that are found in
the environment. They are in our
plastics, water supply, and foods.
These estrogens interfere with
natural hormone balances and de-
crease the body’s ability to produce
and utilize testosterone.
These changes are especially ev-
ident in later years due to the accu-
mulated exposure of estrogen
through life and decreasing inter-
nal levels of male hormones. The
other name for male hormones in
the body is androgens. Therefore,
we have started to term these ab-
normal male hormone changes as
When hormones are affected we
start to see many different symp-
toms such as fatigue, mood
changes, sexual dysfunction, fertil-
ity problems, weight gain, and
sleep problems. If you are experi-
encing these symptoms, then it is
important to get your hormones as-
However, there are natural things
that you can do to help decrease
symptoms and prevent.
First, of all testosterone levels are
affected by exercise and diet. Reg-
ular exercise, especially resistance
training, can help to increase
testosterone levels.
Also, high intensity interval train-
ing can help to improve hormones
in the body. The other component
of exercise that is helpful is the fact
that weight loss and healthy weight
maintenance is an important com-
ponent for hormone health.
Dietary changes are also very im-
portant. Decreasing exposure to
foreign estrogens through organic
food and filtered water is impor-
tant. Also, increased sugar and
processed food consumption can
interfere with hormones. There-
fore, it is also important to eat a
clean diet.
If your levels are low it is also im-
portant to find a practitioner that
can work with you to help to get
your levels up in a safe and effec-
tive manner.
Hormone balance key to good health
Dr. Meaghan Kirschling
Sunday, October 4, 2015 - 5 - Health & Wellness
• Auto accident, work and sports injuries
• Back & neck pain or stiffness
• Bulging or herniated discs
• Headaches; i.e., migraine and tension
• Shoulder, arm, elbowand wrist pain
• Leg, hip, knee and foot pain
We accept most insurance and file your claims
1706 10
St. E., Glencoe
864-3196 or 800-653-4140
Thank you, nurses, for all that you do!
Health & Wellness
- 6 - Sunday, October 4, 2015
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By Alexandria Kalina, MD, FAAP
Glencoe Regional Health Services
Nothing recharges students’ bat-
teries more than a relaxing sum-
mer vacation. However, now that
back to school season has arrived,
nothing predicts student success
more than routine. No question,
the back to school time can be
stressful, but here are some tips to
help ease the transition and lead
to a successful academic year:
● SLEEP: It is underrated and
one of the most important aspects
of school success. Students aged
5-12 need 10-11 hours of sleep
per night, and adolescents need 9
hours. MOST students don’t get
nearly enough sleep, and many
studies have shown that this nega-
tively impacts school performance.
Bedtime routine is very important:
aim for the same bedtime each
night and have a regular bedtime
routine (bath/shower, tooth brush-
ing, book, etc). NO TV, computer or
phone screen time for at least one
hour before bed, as the images on
the screen can stimulate the brain
and make it hard to fall asleep.
● BREAKFAST: Again, it is under-
rated, and possibly the most impor-
tant meal for students. It is
important to start the day with a
healthy breakfast that provides
both carbohydrates and protein.
● SCREEN TIME: The American
Academy of Pediatrics recom-
mends no more than 1-2 hours of
total screen time per day. This in-
cludes: TV, computer, video games,
movies, tablet and phone (texting
and internet surfing) use. If left
alone and unmonitored, students
are likely to spend many more
screen time hours than recom-
mended, for multiple purposes.
Younger students are inclined to
watch TV, while older students
spend their time on social media.
Across the spectrum, screen time
takes away from valuable learning
● STUDY HABITS: It is really im-
portant for students to have study
routines, times when they can do
homework without interruption. For
younger students, the block of un-
interrupted study time might be 15
minutes, followed by a 5-10 minute
break for a drink, trip to the bath-
room, or quick check of a favorite
TV program. For older students, the
study session should be in 45
minute-1 hour blocks, with 10
minute breaks in between. During
the “study session” phones should
be put away, and the computer
should only be used for study pur-
poses (in other words, no checking
Facebook during the study ses-
● READING TIME: For younger
students especially, it’s crucial to
read for 30-60 minutes EVERY day.
The only way to become a better
reader is to…..READ! Follow the di-
rection of the teacher, but in gen-
eral, a mix of fiction and
non-fiction, easier and harder
books is ideal. Parents and older
siblings can get in on the reading
action as well, making this activity
a “family affair”.
● EXERCISE: There is a reason el-
ementary schools have so many re-
cesses. Exercise clears the head
and releases energy that builds up
when sitting still in the classroom.
The American Academy of Pedi-
atrics recommends 60 minutes of
exercise every day. Organized
sports are fine, but running around
the farm or the backyard, riding
bikes, or playing at the playground
is just as important.
Have a great school year, every-
Back to school means back to routines
Alexandria Kalina, MD, FAAP, Pe-
Sunday, October 4, 2015 - 7 - Health & Wellness
112 5th Street, Gaylord, MN 55334
(507) 299-6038
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Health & Wellness
- 8 - Sunday, October 4, 2015
106 3
Ave. NW, Arlington
Dr. John D. Gustafson, D.D.S
Dr. Jared J. Gustafson, D.D.S
Gustafson Family
Dr. Cassie McGuire
Doctor of Chiropractic
215 3rd St.
P.O. Box 226
Gaylord, MN 55334
• 36 Assisted Living Apartments • Beautifully Decorated Common Areas • Dining Room / 3 Meals Daily
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Sunday, October 4, 2015 - 9 - Health & Wellness
By Jennifer Kret
UMN Public Health Nutrition
and Rita Klavinski
Michigan State University Exten-
Meeker-McLeod-Sibley Commu-
nity Health Services along with
Meeker McLeod Sibley Healthy
Communities have been working
together to increase access to lo-
cally grown foods for the residents
of Meeker, McLeod and Sibley
Counties for over the last 5 years.
Meeker, McLeod and Sibley
Counties can offer local grown
products through farmers markets,
food shelves, school gardens,
worksite farmer’s markets and
CSA’s (Community Support Agricul-
ture).There have been some great
outcomes to the work they have
been doing thru the Statewide
Health Improvement Funding they
have received.
So they now have increased your
access—so why eat local?
• Locally grown food is full of fla-
vor. When grown locally, the crops
are picked at their peak of ripeness
versus being harvested early in
order to be shipped and distributed
to your local retail store. Many
times produce at local markets has
been picked within 24 hours of
your purchase.
• Eating local food
is eating seasonally.
Even though we wish
strawberries were
grown year round in
Minnesota, the best
time to eat them is
when they can be
purchased directly
from a local grower.
They are full of flavor
and taste better than
the ones available in
the winter that have
traveled thousands
of miles and picked
before they were
• Local food has
more nutrients. Local
food has a shorter
time between har-
vest and your table, and it is less
likely that the nutrient value has
decreased. Food imported from far-
away states and countries is often
older, has traveled and sits in dis-
tribution centers before it gets to
your store.
• Local food supports the local
economy. The money that is spent
with local farmers and growers all
stays close to home and is rein-
vested with businesses and serv-
ices in your community.
• Local food benefits the envi-
ronment. By purchasing locally
grown foods you help maintain
farmland and green and/or
open space in your community
• Local foods promote a safer
food supply. The more steps there
are between you and your food’s
source the more chances
there are for con-
tamination. Food
grown in distant lo-
cations has the po-
tential for food
safety issues at har-
vesting, washing,
s h i p p i n g
and distribution.
• Local growers can tell you how
the food was grown. You can ask
what practices they use to raise
and harvest the crops. When you
know where your food comes from
and who grew it, you know a lot
more about that food.
Admittedly, it can be challenging
to eat locally and seasonally all the
time, especially in Minnesota, but
there are an increasing number of
available resources and avenues
for eating local products. Plan
ahead and stock up items this fall.
Generally, there are a wide vari-
ety of Minnesota grown fall harvest
crops to choose from, including:
apples, spinach, kale, Swiss chard,
cabbage, collards, broccoli, cauli-
flower, Brussel sprouts, radishes,
beets, carrots, potatoes, onions,
parsnips, turnips, pumpkins and
other winter squash, sweet pota-
toes, garlic and herbs!
If you are excited for the chal-
lenge to eat local year round in
Minnesota, you will want to be-
come versed in simple storage and
preservation methods that are im-
portant for ensuring your produce
will stay safe and fresh.
Storage is the most simple food
preservation method that will keep
foods up to several of months.
Some sturdy fruits and veg-
etables like roots, squash,
and apples can be
kept in a cool, but not
cold, storage spot.
The ideal place for these
produce items are a chilly
(around 40 degrees) base-
ment, entryway or closet.
University of Minnesota Extension
also has a comprehensive online
guide to canning, freezing, drying,
and pickling a variety of fruits, veg-
etables, and meats.
You can find more information at
It’s important to eat local produce year round
The students involved in the Glencoe-Silver Lake FFA have garden plots just east of the
high school where they grow a variety of produce which is then used by the food service
staff for student meals and also occasionally sold at the Glencoe Farmers Market.
Member SIPC IRT-1845A-A
Tax-free Income Is the
Best Gift You Can Give
Yourself at Retirement.
With an Edward Jones Roth IRA, any earnings are
tax-free, and distributions can be taken free of
penalties or taxes.* You may even benefit from
converting a traditional IRA to a Roth IRA.
* Earnings distributions from a Roth IRA may be subject to taxes and a
10% penalty if the account is less than five years old and the owner is
under age 59½.
At Edward Jones, we spend time getting
to know your goals so we can help you
reach them. To learn more about why an
Edward Jones Roth IRA can make sense
for you, call or visit today.
Steve Olmstead
Financial Advisor
212 4th St N Suite 2
Gaylord, MN 55334
Member SIPC IRT-1845A-A
Steve Olmstead
Financial Advisor
212 4th St N Suite 2
Gaylord, MN 55334
Me Member SIPC IRT-1845A-A
Tax-free Income Is the
Best Gift You Can Give
Yourself at Retirement.
With an Edward Jones Roth IRA, any earnings are
tax-free, and distributions can be taken free of
penalties or taxes.* You may even benefit from
converting a traditional IRA to a Roth IRA.
* Earnings distributions from a Roth IRA may be subject to taxes and a
10% penalty if the account is less than five years old and the owner is
under age 59½.
At Edward Jones, we spend time getting
to know your goals so we can help you
reach them. To learn more about why an
Edward Jones Roth IRA can make sense
for you, call or visit today.
Steve Olmstead
Financial Advisor
212 4th St N Suite 2
Gaylord, MN 55334
Steve Olmstead
Financial Advisor
212 4th St N Suite 2
Gaylord, MN 55334
Health & Wellness
- 10 - Sunday, October 4, 2015
Assisted Living | Memory Care
320-864-5577 | 1420 Prairie Ave. | Glencoe, MN 55336
For more information or to schedule
a tour call: 320-864-5577
• Assisted Living & Memory Care.
• 1 & 2 Bedroom Apartments Offered with FULL
• Individualized Care/Services Provided for
Changing Needs.
• Activities Offered: Daily Exercise, Weekly Shopping
Trip to Coborns, Social Events, Bingo, Cards &
• Paved Walking Paths around Facility, Outdoor
Garden & Sitting Areas.
• Community Bus provides transportation for resident
to Grand Meadows sponsored events (restaurants,
shows, etc.).
Call Coborn’s Pharmacy for details at
2211 11
St. E., Glencoe, NN 55336
1 in 3
Other Vaccinations Available:
• Tdap • Pneumococcal • Flu
– covered by most insurance plans –
1 in 3 people will get Shingles in their lifetime. If you’ve had
chickenpox, the Shingles virus is already inside you.
It is hard to predict how severe Shingles will be. So, if you are over
60, talk to your Coborn’s Pharmacist about your risk of Shingles.
What is Shingles – Who’s at Risk?
Patient Name:________________________________
Coborn’s Patient
Coborn’s Pharmacist
(patients > 60 years old)
(seasonal - Fall & Winter, 19 years & older)
•Tetanus &
(Tdap - whooping cough)
ain St., USA
Sunday, October 4, 2015 - 11 - Health & Wellness
Every day in America, too many
children are riding in the wrong car
seats or are completely unre-
strained. To help combat the issue,
McLeod County Public Health is
dedicated to helping parents and
caregivers make sure their children
ride as safely as possible, every
trip, every time by offering educa-
tional classes, car seat inspections
and assistance.
“Every 34 seconds a child under
the age of 13 is involved in a
crash,” said Kerry Ward, Certified
Child Passenger Safety Technician.
“Using car seats that are age- and
size-appropriate is the best way to
keep your child safe.” Motor vehi-
cle crashes are a leading killer of
children. Car seats, booster seats,
and seat belts, Ward said, can
make all the difference. “In 2013,
263 children under age 5 were
saved because they were in child
restraints. Cars seats matter, and
having the right car seat installed
and used the right way is critical.”
She added that too often, par-
ents move their children to the
front seat before they should,
which increases the risk of injury
and death. The safest place for all
kids under 13 is in the back seat of
the car. Also, according to NHTSA,
about 24 percent of children ages
4 to 7 (who should be riding in
booster seats), were prematurely
moved to seat belts, and 9 percent
were unrestrained altogether.
“It’s our job to keep our children
safe,” She stressed. “Get your car
seats checked. Make certain
they’re installed correctly, that your
kids are in the right seat and are
buckled in the right way. Even if you
think your child is safe, check
again, so you can be sure that your
child is the safest he or she can be
while traveling. According to
NHTSA, 59 percent of car seats are
NHTSA recommends keeping
children rear-facing as long as pos-
sible up to the top height or weight
allowed by their particular seats.
Once a child outgrows the rear-fac-
ing only “infant” car seat, he/she
should travel in a rear-facing “con-
vertible” or all-in-one car seat.
Once your child outgrows the rear-
facing size limits, he or she is ready
to travel in a forward-facing car
seat with a harness and tether.
After outgrowing the forward-facing
car seats, children should be
placed in booster seats until
they’re the right size to use seat
belts safely.
Always remember to register your
car seat and booster seat with the
car seat manufacturer so you can
be notified in the event of a recall.
Parents and caregivers can view
more information on car seat
safety and locate a certified tech-
nician at
ents . For car seat questions or to
set up an appointment regarding
installation assistance you can
contact Kerry at 320-864-1512.
Parents offered free resources to ensure children’s safety while traveling
Are you at risk?
It’s hard to tell when the Shin-
gles rash will erupt, but here’s
what we do know:
1. If you’ve had chickenpox, you
are at risk for Shingles. And 8% of
adults in the United States have
had chickenpox.
2. You’re at greater risk for shin-
gles as you get older.
3. Shingles can strike at any
time and it can be painful.
If you’ve had chickenpox, the
Shingles virus is already inside
The virus that causes chicken-
pox never leaves your body.
Instead, it stays in your
nervous system, and can
reemerge and cause the
Shingles rash.
Your risk for Shingles in-
creases as you get older.
When you’re young, your
immune system is usually
strong enough to keep the virus
in check. But your immune sys-
tem weakens as you age. Making
it easier for Shingles to break
through your body’s defenses.
That’s why it’s important to talk to
a pharmacist about Shingles.
The shingles rash can last up
to 30 days.
The shingles rash forms where
the nerves from the spinal cord
connect with the skin. This area is
called a dermatome. Usually the
rash will only appear along a der-
matome located on one side of
the body.
The Shingles rash is red and
blistering, and can last up to 30
days. In many cases, it causes
pain that has been described as
sharp, shooting and throbbing.
The rash can also be unusually
sensitive to the touch.
Shingles can cause serious
In some cases, people with
Shingles may also develop long-
term nerve pain, meaning that
pain can last for months or even
years after the rash has healed.
This is called postherpetic neural-
gia, or PHN. As you get older, the
risk of developing PHN is greater.
Here are some facts about Shin-
• There are more than 1 million
cases of Shingles each year in the
United States.
• 1 in 3 people will get Shingles
during their lifetime. 1 in every 4
people who get Shingles will expe-
rience some type of complica-
It’s hard to predict how severe
Shingles will be. So talk to a phar-
macist about your risk for Shin-
gles soon.
Shingles: the inside story
Health & Wellness
- 12 - Sunday, October 4, 2015
Morreim Pharmacy
201 W Main St
Arlington, MN 55307
507-964-5918 fax
- Prescriptions & non-prescription medications
- Vitamins & herbal remedies
Hours: Mon-Fri 8 a.m.-5:30 p.m. • Sat 8 a.m.-1 p.m.
NEW Candles
Russell Stover Candy
Books & Toys
Baby Section
By Christina Clark
Snap Fitness
There is more to the core than
just the rectus abdominis, com-
monly referred to as six pack mus-
cles. Your obliques, lower back,
and under-laying abdominal mus-
culature are crucial to support the
body during movements through-
out the day.
Make this workout a part of your
weekly routine to build strength in
your core, improve definition, and
develop total-body stability. With-
out a strong core, it can be very dif-
ficult to see an increase in strength
and performance.
Perform this circuit of move-
ments one to two times through.
Cable Machine Oblique Rota-
Stand with proper alignment and
a neutral spine as you face perpen-
dicular to the machine. Rotate as
far as possible using the oblique
muscles while keeping the arms
straight, then return slowly to the
starting position.
Repeat rotation 10 times in each
Side Planks
Keep one forearm flat on the floor
and stack your feet on top of one
another. Raise your hips up and
hold, engaging the obliques to keep
the hip elevated. Hold the other
arm straight up. For modification,
drop knee to ground if necessary.
Hold for 30 seconds.
Ab Crickets
Hold your body in a plank posi-
tion (on your hands) and brace
your core. Maintain a neutral spine
as you bring one knee into the
chest. Return foot to the ground
and then bring the other knee into
the chest. Continue alternating
Alternate 15-20 times for each
BOSU Bicycle Crunch
Lay in a supine position (on your
back) on top of the BOSU ball.
Place hands on the side of your
head (keeping elbows out), and el-
evate one foot above the ground
while the other is bent to 90 de-
grees. Keep the neck in a neutral
position and keep a slight flexion in
the spine as you alternate bending
the knees into the body. Slightly ro-
tate the opposing elbow forward to
connect knee and elbow.
Perform for 30 seconds.
Alternating Supermans
Laying face down on the mat, ex-
tend your arms out in front of your
body. Lift right arm and left leg off
the ground, keeping both limbs
straight. Engage your lower back
and glutes to hold the position
then slowly return the floor. Alter-
nate opposing limbs.
Alternate for 30 seconds.
Core attack workout
By Christina Clark
Snap Fitness
Interval training has been around
forever, but like most aspects of
the health and fitness world, it has
and will continue to transform. Uti-
lizing complex exercises that re-
quire an increased amount of
energy allows the body to build full
body strength and endurance.
When these exercises are com-
pleted as a superset or in a circuit,
it becomes a highly effective way to
burn calories and lose fat.
Many times we overcomplicate
workouts in the gym; when in real-
ity, keeping it simple can be much
more effective. This does not mean
working at a rate that “feels” sim-
ple because this workout should
push you to the max. It is important
to give it everything you have for
each exercise during the workout
to achieve the best results.
Complete each exercise with a
45-second time interval and 20
seconds of rest before starting the
next exercise. Rest for one minute
after each full circuit.
This workout should be at least
15 minutes but no more than 20
minutes. Work hard to accomplish
as many repetitions as possible or
get as far as you can during the
sprint of each circuit.
Burpees: Start in standing posi-
tion, move down to the floor and
complete a push-up. Pull feet un-
derneath your body and jump in
the air. Land with soft knees and
Jumping Pull-ups: Position your-
self under a bar so that you can
grab the bar with arms fully ex-
tended. Once the time starts, jump
in the air and pull your body up to
the bar. Control the descent so the
feet land and jump right back up.
Incline Treadmill Sprint: Keep
the incline between a 7.5-10 -per-
cent grade on the treadmill and
sprint as fast as you can for the full
45 seconds.
Cardio interval training
Shoeb Mohammed, M.D., an in-
ternal medicine physician, recently
joined the medical staff at Glen-
coe Regional Health Services
(GRHS). He sees patients at the
Glencoe clinic
five days a week
and also serves
on a team of
physicians who
manage the care
of hospitalized
Dr. Mohammed
focuses on pre-
venting, diagnos-
ing and treating a
broad scope of
medical condi-
tions in adult patients.
“I enjoy the wide variety a gen-
eral internal medicine practice
brings,” says Dr. Mohammed. “I
also have a special interest in
treating conditions related to the
Practicing in Glencoe marks a
return to the state where Dr. Mo-
hammed grew up. He lived in the
Twin Cities area from age 4 until
he received his bachelor’s degree
in biomedical engineering from
the University of Minnesota – Twin
Cities in 2006.
Dr. Mohammed attended med-
ical school at Ross University
School of Medicine, Dominica,
West Indies. Most recently, Dr. Mo-
hammed served as chief resident
in internal medicine at Danbury
Hospital, Danbury, Connecticut,
which is affiliated with the Yale
University School of Medicine.
During his residency, he also
served as an assistant professor
of medicine at the University of
“One benefit I bring to my pa-
tients and GRHS is a different per-
spective on medical practice,” he
says. “Having grown up in Min-
nesota, attended medical school
in the Caribbean and received
medical training in the northeast
U.S., I’ve observed how physicians
practice differently in different
places. So now I’m able to adapt
and use practices that have
worked elsewhere.”
Dr. Mohammed, his wife, Fariha,
and their three young children live
in Eden Prairie. He is glad to have
returned to Minnesota with his
family so they can live near his rel-
atives and old friends.
Glencoe Regional Health Services
hires new internal medicine doctor
Dr. Shoeb
Sunday, October 4, 2015 - 13 - Health & Wellness
By Jill Barrall
Legal Advocate
McLeod Alliance for Victims of Do-
mestic Violence
Domestic violence doesn’t just
happen to adults; teens can be vic-
tims, too.
For many years, McLeod Alliance
for Victims of Domestic Violence Ad-
vocacy Coordinator Glynis Vacek has
made presentations in local schools
at both the middle and high school
levels about teen dating violence. It
is one way the alliance has consis-
tently reached out and worked to ed-
ucate teens about domestic violence,
most particularly about teen dating
In the last year, McLeod Alliance
stepped up its efforts to reach out to
McLeod County’s youth to make
them aware that there is help for
teens with relationship issues.
One way the alliance accomplished
that was to recruit teens to hold infor-
mational booths during February
2015, which is National Teen Dating
Violence Awareness month. In Janu-
ary, the alliance consulted with teen
advisors to get ideas for free give-
aways at the booth to boost efforts to
reach teens through free literature
and favors.
The teen panel selected lip balm,
water bottles and mechanical pencils
as the items they felt were most de-
sired by their peers.
The alliance’s teen panel – consist-
ing of 10 students from three county
area high schools – committed to op-
erating a booth at each school during
Booths were held on:
• Monday, Feb. 9: 6-8 p.m. at
Lester Prairie High School
• Friday, Feb. 20: 6-8 p.m. at
Hutchinson High School & 6-8 p.m.
at Glencoe-Silver Lake High School
• Week of March 23-27: Lunch
hour at Hutchinson High School
The February booths were held dur-
ing home basketball games at the re-
spective schools. The lunch hour
booths at Hutchinson High School
were run by student council mem-
bers to boost teen dating violence
awareness in preparation for prom.
Students handed out merchandise
and made signs promoting healthy
dating. In addition to the items pur-
chased by McLeod Alliance through
grant funds from Minnesota Coalition
for Battered Women, MCBW provided
us with T-shirts to give away as well.
It is important to reach youth for
early intervention so that they under-
stand healthy dating relationships.
For domestic violence to end, teens
must know how to identify it and
what steps to take to stop it and pro-
tect themselves or their friends.
McLeod Alliance has a 24-hour cri-
sis line and office hours are 8 a.m. to
5 p.m. Monday through Friday in
Hutchinson. If you need help or have
questions, call and speak to an advo-
cate at 320-234-7933 or outside the
local calling area at 1-800-934-
0851. You may also direct questions
to the McLeod Alliance Facebook
page, our Web site at www.mcleod, or via e-mail to be-
There are many types of abuse and
they are all difficult to experience. Ex-
plore this section to learn the differ-
ent ways abuse can occur so you can
better identifying them. Remember,
each type of abuse is serious and no
one deserves to experience any form
of it.
Emotional Abuse/Verbal Abuse
Non-physical behaviors such as
threats, insults, constant monitoring
or “checking in,” excessive texting,
humiliation, intimidation or isolation.
Being repeatedly watched, followed
or harassed.
Financial Abuse
Using money or access to accounts
to exert power and control over a
Physical Abuse
Any intentional use of physical
force with the intent to cause fear or
injury, like hitting, shoving, biting,
strangling, kicking or using a
Sexual Abuse
Any action that impacts a person’s
ability to control their sexual activity
or the circumstances in which sexual
activity occurs, including restricting
access to birth control or condoms.
Digital Abuse
The use of technology such as tex-
ting and social networking to bully,
harass, stalk or intimidate a partner.
Often this behavior is a form of verbal
or emotional abuse perpetrated
through technology.
Relationships exist on a spectrum,
from healthy to unhealthy to abusive
-- and everywhere in between. It can
be hard to determine where your re-
lationship falls, especially if you
haven’t dated a lot. Explore this sec-
tion to learn the basics of dating,
healthy relationships and drawing
the line before abuse starts.
Is My Relationship Healthy?
In a healthy relationship:
• Your partner respects you and
your individuality.
• You are both open and honest.
• Your partner supports you and
your choices even when they dis-
agree with you.
• Both of you have equal say and
respected boundaries.
• Your partner understands that
you need to study or hang out with
friends or family.
• You can communicate your feel-
ings without being afraid of negative
• Both of you feel safe being open
and honest.
A good partner is not excessively
jealous and does not make you feel
guilty when you spend time with fam-
ily and friends.
A good partner also compliments
you, encourages you to achieve your
goals and does not resent your ac-
My Partner Doesn’t Physically
Hurt Me
Just because there is no physical
abuse in your relationship doesn’t
mean it’s healthy. It’s not healthy if
your partner:
• Is inconsiderate, disrespectful or
• Doesn’t communicate their feel-
• Tries to emotionally or financially
control you by placing your money in
their banking account.
• Keeps you from getting a job or
gets you fired.
• Humiliates you on Facebook or in
front of your friends.
• Threatens to out you to your fam-
So, Is My Relationship Unhealthy?
Everybody deserves to be in a
healthy relationship free from vio-
lence. Drawing the line between un-
healthy and abusive can be hard. If
you think your relationship is going in
the wrong direction, check out the
warning signs of abuse at loveis
Remember, there are many types
of abuse and while you may think
some of them are normal, they are
not. Even though teen and 20-some-
thing relationships may be different
from adult ones, young people do ex-
perience the same types of physical,
sexual, verbal and emotional abuse
that adults do. You should take vio-
lence in your relationship seriously.
Reaching out to our youth about dating violence
1. Roughly 1.5 million high
school boys and girls in the U.S.
admit to being intentionally hit or
physically harmed in the last year
by someone they are romantically
involved with.
2. Teens who suffer dating
abuse are subject to long-term
consequences like alcoholism,
eating disorders, promiscuity,
thoughts of suicide, and violent
3. 1 in 3 young people will be in
an abusive or unhealthy relation-
ship. The tricky question: what
does an unhealthy relationship
even looks like?
4. 33% of adolescents in Amer-
ica are victim to sexual, physical,
verbal, or emotional dating
5. In the U.S., 25% of high
school girls have been abused
physically or sexually. Teen girls
who are abused this way are six
times more likely to become preg-
nant or contract a sexually trans-
mitted infection (STI).
6. Females between the ages
of 16 and 24 are roughly three
times more likely than the rest of
the population to be abused by
an intimate partner.
7. Eight states in the U.S. do not
consider a violent dating relation-
ship domestic abuse. Therefore,
adolescents, teens, and 20-
somethings are unable to apply
for a restraining order for protec-
tion from the abuser.
8. Violent behavior often begins
between 6th and 12th grade.
72% of 13 and 14-year-olds are
9. 50% of young people who ex-
perience rape or physical or sex-
ual abuse will attempt to commit
10. Only one-third of the teens
who were involved in an abusive
relationship confided in someone
about the violence.
11. Teens who have been
abused hesitate to seek help be-
cause they do not want to expose
themselves or are unaware of the
laws surrounding domestic vio-
11 Facts about teen dating violence
Health & Wellness
- 14 - Sunday, October 4, 2015
P.O. Box 188
Glencoe, MN 55336
OR CALL 320-864-5518
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The amount of daily stress and
anxiety we experience is nothing
short of incredible. Finishing our
daily tasks plus extra volunteer
hours, family and social events, ad-
ventures and other commitments
all add up to high stress levels.
Accumulating high stress day
after day challenges one’s health.
Medical advisors encourage us to
make relaxation a regular part of
our daily routine.
With so many relaxation tech-
niques each person needs to find
which relaxation method is most
effective. People use several ways
to relax at different parts of the day
and night.
One way to relax both body and
mind is reading. Some people read
fictional books and articles for the
purpose of clearing their minds, to
escape, to open new horizons,
among a few other reasons. Others
read non-fiction materials for mind
challenges, knowledge and re-
Whichever works for you is what
is correct to do. The Glencoe Li-
brary continues to encourage peo-
ple to relax and de-stress by
reading. Magazine articles, books,
audiobooks all provide our minds
challenges of thinking of a variety
of subjects and situations, not just
daily anxieties.
The Glencoe Library also pro-
vides research opportunities on
subjects such as health informa-
tion, prevention, getting well, and
healthy ways to live, eat, and exer-
cise. With sources in books, health
magazines, medical journals, and
websites information is accessible
in local libraries, Pioneerland Li-
brary System’s 31 public libraries,
and Minnesota public and aca-
demic libraries.
Please talk with a librarian about
searching for your desired topic
and using your public library card
from Pioneerland Library System.
People of all ages need to try and
be healthy. Parents of pre-natal
and small babies, toddlers, chil-
dren, adolescents and teenagers
have the responsibility of making
sure their children are as healthy
as possible. Older people want to
be healthy for the aging process.
Information and healthy choices
are available. As people move into
stages of life, new health informa-
tion is important to know. The Glen-
coe Library offers many services to
help everyone be less stressed and
live a healthy life.
Please visit the Glencoe Library
for free resources to accompany a
healthy life or visit the Glencoe
Public Library’s website:
Relaxation in a busy world
Jackee Fountain
The McLeod County
716 E. 10th St., Glencoe, MN 55336
Sunday, October 4, 2015 - 15 - Health & Wellness
The dentists serving the Glencoe area encourage
you to help your children practice good oral
hygiene. Keeping your kids’ teeth strong now
can lead to a lifetime of healthy habits.
Pictured, from left to right, front: Tanya Reichow, dental hygienist;
Karla Ardolf, office manager; Dr. Shawn Knorr, dentist; Marilyn
Vinkemeier, receptionist. Back row, left to right: Bobbi Ehrenberg,
dental assistant; Sheila Czech, dental assistant; Denise Lueders,
dental hygienist, Ann Simmons, dental assistant; Char Sullivan, lab
coordinator; and Sheryl Voight, dental hygienist.
1015 Greeley Ave., Glencoe, 864-3129
Tara Wisch RDH, Debbie Duchene RDH, Bethany Becker RDH,
Ashley Farenbaugh RDH, Trish Gueningsman Office Manager, DR.
Matt Penz, Marilyn Dunbar, RN, Dr. William Dunbar, Irene Grochow
RDA, Jen Kuseske RDA, Rachel Anderson RDA, Britt Stepien RDA.
1126 Ives Ave., Glencoe, 864-3215 - res. 864-6304
Helpful Dental Hints
To Keep You Smiling!
See your dentist regularly
Brush and floss
Eat the right foods
Use of fluoride and
Pictured, from left to right: Jennifer Pokornowski, dental hygienist;
Joyce Burandt, scheduling coordinator; Jessica Lehmann, financial co-
ordinator; Dr. Thomas Schoeneberger; Joleen Nelson, dental hygienist;
Stacy Stotts, dental assistant/office manager; Elizabeth Buckentin,
dental assistant.
1010 Greeley Ave., Glencoe -
Health & Wellness
- 16 - Sunday, October 4, 2015
We’re here
you’re here
GRHS0702 (8/15)
No appointment needed
1805 Hennepin Ave N
8 am – 7:30 pm daily
Open weekends
and holidays
We have what you need.
No appointment needed
No appointment needed

Clinics in Glencoe, Lester Prairie and Stewart
general surgery
Staff specialists in emergency medicine, family medicine,
Clinics in Glencoe, Lester Prairie and Stewart
, hematology an rgery y,
Staff specialists in emergency medicine, family medicine,
Clinics in Glencoe, Lester Prairie and Stewart
, internal , hematology and oncology
Staff specialists in emergency medicine, family medicine,
, internal
Staff specialists in emergency medicine, family medicine,
and holidays
Open weekends
8 am – 7:30 pm daily
1805 Hennepin A
No appointment needed
and holidays
Open weekends
8 am – 7:30 pm daily
ve N 1805 Hennepin A
No appointment needed

orthopedics, pediatrics and podiatry
medicine, midwife services, obstetrics and gynecology
general surgery
from illness, injury or surgery
birth center and transitional care unit for longer recoveries
ommunity hospital with private inpatient rooms, modern C
orthopedics, pediatrics and podiatry
medicine, midwife services, obstetrics and gynecology
, gy g y y,
from illness, injury or surgery
birth center and transitional care unit for longer recoveries
ommunity hospital with private inpatient rooms, modern
orthopedics, pediatrics and podiatry
medicine, midwife services, obstetrics and gynecology
, internal , hematology and oncology
birth center and transitional care unit for longer recoveries
ommunity hospital with private inpatient rooms, modern
, ogy y,
birth center and transitional care unit for longer recoveries
ommunity hospital with private inpatient rooms, modern

ambulance service available 24/7
Level 3 certified trauma center with advanced life support

care and support for activities of daily living
Long term care facility providing round-the-clock nursing
featuring one- and two-bedroom apartments with dining
Orchard Estates independent senior living community
ambulance service available 24/7
Level 3 certified trauma center with advanced life support
care and support for activities of daily living
Long term care facility providing round-the-clock nursing
featuring one- and two-bedroom apartments with dining
Orchard Estates independent senior living community
ambulance service available 24/7
Level 3 certified trauma center with advanced life support
care and support for activities of daily living
Long term care facility providing round-the-clock nursing
featuring one- and two-bedroom apartments with dining
Orchard Estates independent senior living community
Level 3 certified trauma center with advanced life support
Long term care facility providing round-the-clock nursing
featuring one- and two-bedroom apartments with dining
, nity y,
and home care services available
featuring one- and two-bedroom apartments with dining
e have WWe
and home care services available
featuring one- and two-bedroom apartments with dining
e have what you need.
and home care services available
featuring one- and two-bedroom apartments with dining
e have what you need.
featuring one- and two-bedroom apartments with dining
GRHS0702 (8/15)
GRHS0702 (8/15)
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