Download Winter Issue 2016 - Goodwin Community Health

WELLNESS TALK
WINTER 2016
In this issue…
February is National Heart Health Month!
Learn about taking care of your heart. It may be easier
then you think!
Check out the recipes for winter squashes. These
squashes are high in fiber, vitamins C and A,
antioxidants and minerals. Find delicious heart
healthy crock pot recipes for family and friends.
Also in this edition: Eight helpful hints for car
maintenance and safe driving during the challenging
winter months, tips to assist you in lowering high
energy bills, winter activities for the whole family and
more!
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SPECIALITY SPOTLIGHT IS SHINING ON:
Table of Contents
SPOTLIGHT AND SUCCESS AT GOODWIN
4
UPCOMING EVENTS AT GOODWIN
7
WINTER ACTIVITIES AROUND THE SEACOAST
9
EASY WAYS TO MAINTAIN A HEALTHY HEART
12
BENEFITS OF WINTER SQUASH
14
HEART HEALTHY RECIPES
16
CHECKLIST FOR SAFE WINTER DRIVING
22
SAVE ON YOUR WINTER ENERGY COSTS
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Diep-Anh Nguyen is
Goodwin’s Pharmacist in
Charge, and also provides
services to patients as our
clinical pharmacist.
Services provided are:
 One-on-one diabetes
education to patients.
During that time she
reviews medications and
how those medications
work to help lower blood
sugar, assess barriers that could prevent patient adherence.
Patients are provided with general information about diabetes
disease state and complications that can occur when blood
sugar is uncontrolled. Patients are given education on
reading labels to determine how many carbohydrates they are
consuming per meal and how that affects their blood sugar.

Glucometer use, daily foot care, insulin storage and
injection techniques are covered with patients
 Medication Management is offered for patients on four (4) or
more medications;
 Diep-Anh provides education to asthmatic patients on the
correct use of their multi-dose inhalers to maximize
effectiveness;
 Diep-Anh can also provide medical translation to our
Vietnamese patients who have difficulty with the English
language.
Patients may have their prescriptions filled at the Goodwin
pharmacy on Monday-Friday 8-5pm
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NUTRITION SUCCESS STORY
with Shannon Sturgill
Here is an ongoing success story from a 36 year old patient. The
patient will be referred to as Jane:
I first met Jane in November. She was at her heaviest weight,
weighing 238 pounds with a BMI of 41. Jane had previously
lost over 100 pounds doing weight watchers a few years back
but could no longer afford the monthly fees for the program.
When Jane stopped attending meetings due to this cost barrier,
she gained weight once again. During our first consultation we
discussed the need for accountability through keeping a food
journal and regular weight checks. Her diet recall during initial
consultation was high in refined carbohydrates and low in
protein and fiber. She felt hungry throughout the day and ate a
lot of these foods to satisfy her cravings. During further
nutrition consultation we discussed importance of protein and
fiber in every meal and healthy snacks. We discussed good meal
and snack options. These simple changes had Jane feeling less
hungry and more satiated with increased energy levels. After
she saw these small changes, she was interested in learning
effective ways to loose weight. I reviewed how to read food
labels and how to keep track of calories. We set a goal of
1500kcal/day. Jane was determined to keep track of these
calories in the food diary and willing to include portion
sizes. She has come in every two weeks since November with a
completed journal and food log. Jane believes keeping this food
journal and continuously checking weight and making small
goals is motivating for her. Today Jane weighed 216 pounds,
making that a total loss of 22 pounds since November. She is
thrilled with the progress, and is excited to continue to work on
her goals. Jane is a great example of how nutrition knowledge
paired with accountability with seeing a nutritionist can make a
huge difference in being successful with weight loss and
molding a healthy lifestyle.
The nutritionist, Shannon, is available on Thursdays and is
free for all Goodwin patients.
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MEET NEW
PEDIATRICIAN
Dr. Brunelle, MD
Dr. Brunelle is an
accomplished board-certified
pediatrician with more than 25
-years of experience in general
pediatrics with special interest
in early infant development,
pediatric infectious disease,
pediatric dermatology, sports
medicine, and adolescent
mental health. Dr. Brunelle
has a passionate commitment
to first-rate patient care.
Before joining Goodwin
Community Health, he owned
and operated Bedford
Pediatrics, in Bedford, NH and
has also served as a staff pediatrician for Dartmouth-Hitchcock
Clinic in Manchester, NH. He earned his Doctorate of Medicine
Degree from the University of Vermont College of Medicine in
Burlington, Vermont.
Dr. Brunelle is welcoming new patients!
To schedule an appointment with Dr. Brunelle
call (603) 749-2346.
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UPCOMING EVENTS AT
GOODWIN
Infant Massage Class
Register
Class size limited to 10
participants
When: March 3rd &
10th
7th Annual Father’s Day 5K at Margaritas
Time: 10:00am 11:30am
Margaritas in Dover sets the stage for fun for this dad themed,
family-friendly, run/walk that takes place annually on Father’s
Day.
Where: Goodwin Community Health - 311 Route 108,
Somersworth
Join us this Father’s Day on Sunday, June 19, 2016.
Who: Any expectant parents and parent (and/or caregiver)
with an infant from birth to 5 months of age. Free and open
to the public.
The race begins at 9:00am.
Registration Required: Call Gail Beckwith-Myrick,
M.Ed., PT at (603) 516-9324
After the race, it’s a Margaritas style party of food, fun, and
fiesta that you don’t want to miss! Proceeds help local families
gain access to quality healthcare through Goodwin Community
Health.
Participants are encouraged to wear a necktie to honor the
fathers, sons, brothers and husbands that have touched their lives.
Baby Time
This race is proud to be a part of the Dover Race Series,
sponsored by Wentworth-Douglass Hospital.
“A Place to Come and Talk About Life with a New Baby”
This group offers confidential and nurturing support for new and
expecting mothers. Learn how to adjust to motherhood, while
discussing the joys and challenges with other mothers. Baby
Time will be every Wednesday, from 10:00am-11:30am at
Goodwin Community Health. Call (603) 516-2551 for more
information. Free and open to the public
For more information: email Samantha Pellerin at
[email protected]
To register: visit www.GoodwinCH.org
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WINTER ACTIVTIES
FOR THE WHOLE FAMILY


PORTSMOUTH FIRE and ICE FESTIVAL
When: Saturday, February 20; 12 to 3pm
More information: www.merrimackparksandrec.org
This is the 24th anniversary for the Wasserman Park Winter Carnival and this fun-filled free day will be filled with snowman
building, snow art, an ice fishing derby as well as various arts
and crafts. There will be indoor and outdoor fun.
When: February 10 through 15
More information: goportsmouthnh.com
Celebrate the week of Valentine's Day with ice bars, fire pits,
hearth cooking, dog sled rides and races, ice sculptures, winter
movies, music and much more.


5th ANNUAL WINTER FESTIVAL at PRESCOTT
FARM in LACONIA, NH
When: Saturday, February 14; 11am to 3 pm
More information: prescottfarm.org
Head to Prescott Farm Environmental Education Center in Laconia, NH for a fun-filled day of sledding, sleigh rides, face painting, snowshoeing and be sure to stick around and warm up near
their toasty bonfire.

ALTON BAY WINTER CARNIVAL
WINTER CARNIVAL at KING PINE SKI AREA in
MADISON, NH
When: February 15 through 26
More information: kingpine.com
Head to King Pine Ski Area in East Madison, NH during the second half of February and check out its special winter carnival
events. Festivities include sleigh rides, snowshoe tours, fireworks on Thursday, February 18, a silly slalom and on Friday,
February 26 there will be a kids light parade.
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WOLFEBORO WINTER CARNIVAL
When: Saturday, February 20 through Saturday, February 27
More information: wolfeboronh.us
Events are held throughout Wolfeboro including Abenaki Ski
Area and Pop Whalen Ice Arena and include a big air competition, free ice skating, snowshoeing workshop, sleigh rides, animal tracking, primitive fire building, inflatable obstacle course
competition, pancake breakfast as well as ski and snowboard races snowboard races.

When: Sunday, February 14
More information: alton.nh.gov
Check out the pancake breakfast, ice fishing on Lake Winnipesaukee, snowmobile races and more.

WINTER CARNIVAL at WASSERMAN PARK
in MERRMACK, NH
LINCOLN ICE CASTLES
When: Now through March 5; weather permitting
More information: icecastles.com/Lincoln
The acre-sized, all-ice castle returns to Lincoln. It features include giant archways, tunnels, slot canyons, ice slide, caverns,
glacial waterfalls and a frozen throne, and an amazing light
show set to music at night. Children 0-3 admitted free. Ticket
prices range from $10.00 to $16.00.
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
PRINCESS AND SUPER HERO PARTY
When: Saturday, March 12 : 11:00am to 2:00pm
More Information: http://www.princessandsuperheroparty.com
Rochester Community Center, 150 Wakefield St. Rochester.
Children can meet their favorite Princess and Super Hero
characters: Elsa, Cinderella, Tinkerbell, Spiderman, Batman, and
Red Power Ranger! Enjoy Game, crafts, music, indoor bounce
house, face painting, refreshments and more! Fundraiser for
Gerry’s Food Pantry. Children’s ticket price $10.00, parents
admitted free. Tickets must be purchased in advance.

CURRIER MUSEUM OF ART
When: 2nd Saturday of each month; 10am to 1pm
More Information: http://www.currier.org Currier Museum
of Art, 180 Pearl St, Manhester, NH 03104. Family Saturdays:
Spend some quality time at the Currier, participate in the hands
on art activities, go on a guided family gallery walk (11:30am),
visit the new Discovery Gallery, or use a family gallery guide.
Each Family Saturday will focus on a different theme. The museum admission is free from 10am to noon every Saturday, including Family Saturday. This means, show up anytime between
10am and 12pm and the museum admission is free for the reminder of the day.
Phone: (603)-669-6144
BARNES AND NOBLE STORYTIME AND CRAFT
When: Tuesdays and Wednesdays at 11am.
More Information: Barnes and Noble, Fox Run Crossings, 45
Gosling Road, Newington, NH 03801. There are two stories and
a fun craft. All events are free and open to the public.
Phone: (603)-422-7733
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EASY WAYS TO MAINTAIN
A HEALTHY HEART
Keeping your heart healthy may be easier then you think!
Did you know the flavonoids in dark chocolate can help stave
off heart disease? Have you watched “Lip Sync Battle” on
Spike TV and had a few laughs? Laughter helps relieve stress
and promotes healthy function of the blood vessels. In relation
to laughing out loud, practicing good dental hygiene impacts
your overall health including helping to prevent coronary artery
disease. Schedule your six month dental checkup right here at
Goodwin Community Health.
Do you have a long commute? Take the scenic ride home,
enjoy the view while reducing your stress. Your cardiovascular
system will appreciate your efforts.
Have a hobby? Sewing, knitting, carpentry, repairing old cars?
Enjoy putting together jig saw puzzles? These are all activities
which relieve stress and do your heart a world of good. Have a
pet? Are you coming home to your cat, dog, bird, fish, or an
iguana? Animals love and accept you no matter what you did
or said where you work. A sunny, positive outlook is good for
your heart and soul.
Taking care of your heart, this been pretty easy so far, right?
Think of your heart like the engine of your car, you have to fuel
it properly, maintain it by getting the oil changed, brakes
checked, etc. You also cannot let it sit in the garage for months
on end. Do not let your body sit either! You only have one, so
take care of it.
Some simple tips to get you started.

Put your favorite tunes on, dance a little, dust a little,
vacuum a little, mop a little…put some speed into those
household chores. (cardio)
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Have a disagreement with your wife, husband, or significant
other? Feeling overwhelmed about a problem? Take a five
minute walk, clear your head, and lower your stress level.
(cardio)

Instead of sending an email, get up out of that chair and
actually talk to your coworker. (cardio)

Take the long way to the mail room.

Use the steps instead of the elevator. (strength & cardio)

Park as far away as possible.

Remember walking is good for your heart, lungs, bones,
muscles, and mood.
During TV Commercial Breaks:

get up from your chair and stretch (stretch)

perform a squats or lunges (strengthening)

get down on the floor and up again as quickly as
possible (strength, power & cardio)

stand behind your chair and perform side leg lift, rear
leg lifts, knee lifts & hamstring curls (strength &
balance)

go up and down the stairs (strength, cardio, balance)

side step around your kitchen table and dining table and
back again (strength & balance)

sit down-stand up 10x. (strength & cardio)

grab a can of soup, or a gallon jug of liquid: lift it over
your head, curls, chest pumps, rows, (strengthening)

get down on the floor and do log rolls with your kids
(strength, coordination)
No need for a fitness center, be creative, and get moving, cut
down on your portions, eat more veggies—everything your
mom told you! Don’t you hate it when she’s right! Exercise
and eating better is good for your heart, body, mind and soul.
Make the time to love yourself, so you’ll be around for those
who love you!
Beverly Ann Kannengieszer

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Health Benefits
of
Winter Squash
The cold, damp weather and shorter days of winter have us
craving comfort foods. But instead of eating less-than-healthy
items like macaroni and cheese or shepherd’s pie, give yourself
and your family a nutritional boost by including winter squashes
in your meal plans. Loaded with antioxidants, fiber and essential
vitamins and minerals, squashes come in a variety types and
flavors, and can be used as a main course or a side dish. Here is
a breakdown of the benefits of some of the more common types
of winter squash.
Butternut squash is a popular type of squash due to its ease of
preparation and high nutrient content. Its nutty, full-bodied flavor
is complemented by heavy doses of fiber, aiding in the health of
your colon, lowering cholesterol, stabilizing blood glucose levels
and suppressing appetite longer. It is also rich in carotenoids
(including the antioxidant beta-carotene, the precursor to vitamin
A), which benefits skin and eye health. Its high mineral content
also makes it a good source of electrolytes that aid in your
cardiovascular system and neuron communication during muscle
contraction, which is vital for exercise maximization and
everyday living. Electrolytes found in butternut squash include
potassium, copper and magnesium.
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A close relative to pumpkins and zucchinis, is
acorn squash. Acorn squash is a nutrient-dense
winter squash that is sweet and nutty; its
texture is similar to sweet potatoes and
butternut squash. Ripe acorn squash, which is
dark green and ribbed, is rich in vitamin C, a
powerful antioxidant that fights free radicals
and therefore reduce the risk of cancerous cell growth. Vitamin
C also acts as an immune booster and reduces the risk of
developing or worsening symptoms of high blood pressure.
Acorn squash has a high fiber content, which has been linked to a
decreased risk of diabetes, stroke and obesity.
Another powerful winter squash is spaghetti squash. This
stringy, yellow squash can be used in place of spaghetti noodles,
creating a cleaner, more nutrient-dense meal than traditional
pasta. It also is full of potassium, which aids in heart health by
lowering blood pressure when eaten frequently. The folate
(vitamin B9) in these nutritious “noodles” strengthens the walls of
blood vessels, which helps improves blood circulation, and is a
critical vitamin for women of childbearing age, as folate is
important to preventing neural tube defects. Its high content of
omega fatty acids also helps in reducing inflammation.
Winter squashes are very high in fiber, vitamins C and A,
antioxidants and minerals. By including these varieties of winter
squash in your diet, you and your family can gain the nutritious
benefits.
PEELING SQUASH JUST GOT EASIER
Peeling squash is one of the worst chores. The hard rock skin is
so firm. Trying to slice through the squash and peel the skin off
is always difficult. Thanks to your microwave, it’s much easier.
The microwave softens and loosens the skin, so here’s what to
do.







Taken from an article written by
Tiffani Bachus, R.D.N., and Erin Macdonald, R.D.N.,
Retrieved from: http://www.URock Girl.com
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Poke holes into the squash with a fork.
Slice the top and bottom off the squash.
Place the squash in the microwave for three and a half
minutes. Longer or shorter depending on the size.
Let the squash cool and then peel the skin using a vegetable
peeler of knife.
Cut the squash in half. Always use a sharp knife with a long
blade for safety.
Use a spoon to scrape out seeds and stringy fibers.
Chop the squash into cubes or slices, depending on how
you’re going to use it
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CROCKPOT ROSEMARY CHICKEN with
BUTTERNUT SQUASH
This dinner recipe will make your home smell absolutely wonderful! And best yet, is coming home to a home cooked
nutritious meal.
CROCKPOT ROASTED BUTTERNUT
SQUASH SOUP
Ingredients

3 pounds butternut squash, peeled and seeded

11/2 pounds chicken thighs (5 or 6, the biggest ones you
can fine, bone in or boneless)

1 Tablespoon olive oil, for browning

1 medium onion. diced small

1 cup of cream of chicken soup

1 Tablespoon rosemary, minced

1 Tablespoon of sea salt

grated parmesan for serving if desired
Directions: Cube the squash onto 11/2 inch cubes and place into
crock pot. Dice the onion and place into crock pot with the
squash. If you’re browning the chicken, place an iron skillet over
medium-high heat. When the pan is hot, add the olive oil and
chicken thighs. Brown for just a minute on each side. Place into
crock pot. Browning the chicken thighs adds extra flavor, but it’s
not necessary if time is short. Pour cream of chicken soup over
top and sprinkle with sea salt and rosemary. Place lid on crock
pot and turn to low for 8 hours. The cooking time will vary depending on the size of the chicken thighs and your crockpot.
Serves: 4-6
Recipe courtesy of Kari at: http://gi365.co/food/crockpotrosemary-chicken-with-butternut-squash/.
Ingredients

21/2 cups of vegetable stock

1 medium onion, chopped

2 carrots, finely chopped

1 large butternut squash, peeled, seeded & cubed

1 large green apple, peeled & chopped

1/4 teaspoon of nutmeg

1/2 teaspoon of cinnamon

1/4 teaspoon of sage

2 bay leaves

1/2 teaspoon of salt

1/2 teaspoon of pepper

1/4 cup of Greek yogurt,

if desired, garnish with pumpkin seeds and/or Greek
yogurt
Directions: Place all but last two ingredients in the crock pot.
Cook for 3-4 hours on high, or 6-8 hours on low until all the vegetables are completely tender. Remove the bay leaves. You can
blend the soup in batches in a standard blender or in the crock pot
with an immersion blender. Stir in Greek yogurt, garnish.
Serves: 4-6
Recipe courtesy of http://www.runninginaskirt.com
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CHECKLIST FOR
SAFE WINTER
DRIVING
CROCK POT TURKEY CHILI
Seasoned canned tomatoes and Italian turkey sausage add instant
zest to chili. Try tomatoes with different seasonings to vary the
flavor of your dish.
1. Have your car checked thoroughly.
Ingredients








1 pound uncooked turkey sausage, hot-Italian variety
15 ounces undrained canned pinto beans
14 1/2 ounces undrained canned diced tomatoes, with
chilies
14 1/2 ounces undrained canned diced tomatoes, with
garlic and onions
1 medium uncooked onion, chopped
1/4 tablespoon table salt, or more to taste
1/4 teaspoon black pepper, or more to taste
Including: battery, cooling system, hoses, windshield
wipers, defroster, windshield washer reserve, remember
to fill your windshield washer reserve with “no freeze”
fluid, also have your mechanic check all hoses
2. Protect yourself and your family and your friends.



Directions: Remove sausage from casing and place in a 4-quart
or large crock pot; break up meat with a spoon. Add beans, both
cans of diced tomatoes with their liquid and onion; stir. Cook in
the crock pot on low setting for 5 to 6 hours. Stir in salt and pepper; garnish with chopped onion if desired and serve.

Always wear your seat belt and make sure all passengers
are buckled up.
Place blankets around your child “AFTER” the harness
is snug and secure.
Never leave your child unattended in or around your car.
Distracted driving (texting, talking on your cell phone)
causes many accidents and deaths!
3. Check floor mat installation to prevent pedal interference.

Serves: 6-8
Check that the mats are the correct size and fit for the
vehicle and do not interfere with the full operation of the
foot controls (accelerator, brake and clutch pedals).
4. Inspect your tires and know the age of your tires.
Recipe courtesy of
Weight Watchers

Check tire pressure, tire pressure drops as the temperature
drops.

Check the age of your tires including your spare tire.
5. Know your car.

19
MAKE time to learn how to best handle your vehicle
under winter weather driving conditions, and PRACTICE
driving in an empty parking lot in full daylight.
20

Drive slowly. It’s harder to control or stop your vehicle
on a slick or snow-covered surface.

Increase your following distance enough so that you’ll
have plenty of time to stop for vehicles ahead of you.

If you have antilock brakes, apply firm, continuous
pressure, if you don’t have antilock brakes, pump the
brakes gently.
$$$$
Check weather, road conditions, and traffic; plan to leave
early if necessary. Allow plenty of time to get to your
destination safely. Be familiar with your directions and
maps before you go, even if you use a GPS system, and
let others know your route and arrival time. Keep your
gas tank close to full.
7. Stock your vehicle.

Snow shovel, broom, ice scraper, kitty litter, blankets
flashlights, water, food, cell phone, car charger and
medicine.

Fill a coffee carafe with hot drinks each morning. These
drinks will help to keep you warmer during the day and will
stay toasty warm in the carafe.

Wear a warm sweater, sweat shirt or fleece and keep your
thermostat three (3) degrees lower.

Buy a warm pair of slippers to be worn around the house, they
will help to keep your feet warm.

Do you have an empty room? Close vents and doors so you
are not paying to heat an empty room.

Make quilted window shades or curtains. You can make
quilted window coverings yourself out of old covers or blankets. Check your local thrift store too for these materials.
You can also hang blankets and quilts over the windows to
hold the heat in at night.

Pull back your curtains during the daytime to allow the natural
light to help heat your home. In the evening, close the curtains back up to provide a barrier between the window and
your home.

Lower the thermostat on water heater. Factory settings may
be higher than necessary. A setting of 120º provides comfortable hot water for most uses and can save on water heating
costs.

Have an annual tune-up of your heating system.
8. If your car stalls or stops in bad weather



SAVING $$$$
Whether you heat your home with gas, oil, electricity or some
other fuel you can save money by taking a few steps to make your
home more energy efficient.
6. Plan your travel and route, keep you and your family safe

SAVING SAVING
Stay with your car.
Place a bright marker of some type, a towel or a piece of
clothing on the antenna, or hang it from a window. Also
keep the interior dome light turned on.
Avoid carbon monoxide poisoning when stuck in snow
by keeping your cars exhaust pipe clear of snow and ice,
open the windows a little bit, and run your engine only
long enough to warm-up you and your passengers.
Information courtesy of NHTSA/safercar.gov
21
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
Clean and replace filters on furnace once a month or as needed to permit better air flow through the house.

Clean warm-air registers, baseboards heaters, and radiators.

Tape a sheet of aluminum foil (shiny side out) to the wall behind radiators; this will help make them more efficient.



Install a programmable thermostat to automatically drop to a
lower temperature at night and at times when you are away
from your house.
Refrigerator temperature 35 F-38 F, Freezer temperature 0 F.
try to minimize the times you open and close the doors. Do
either of the gaskets need to be replaced? An easy test—does
your door hold a dollar bill in place when closed? If not, you
should replace the gasket.
Use ceiling fans to your advantage, during the winter, your
fan should run at a low speed in a clockwise direction; during
the summer you want the fan to blow air straight down, so
your ceiling fan needs to run in a counter clockwise direction
(as you look up at it). The warmer it is, the higher the speed
should be.

Wash clothes in cold water.

Only use your dishwasher when it’s totally full. Also, use the
no heat “dry” cycle.

Replace incandescent light bulbs with CFL’s or LED’s lights.

Find and unplug things you only use every few months.

When purchasing a new appliance or TV make sure to buy
one that is ENERGY STAR rated.
SAVed SAVed
SAVed
One Donation can help save up to 3 lives!










Beverly Ann Kannengieszer
$$$$
GIVE THE GIFT OF LIFE!
$$$$
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Every two seconds someone in the U.S needs blood.
More than 41,000 blood donations are needed everyday.
A total of 30 million blood components are transfused each
year in the U.S.
The average red blood cell transfusion require approximately
2 pints of blood.
The blood type most often required by hospitals is Type O.
Sickle cell disease affects more than 70,000 people in the U.S.
About 1,000 babies are born with the disease each year. Sickle
cell patients can require frequent blood transfusions throughout
their lives.
More than 1.6 million people were diagnosed with cancer last
year. Many of them will need blood, sometimes daily, during
their chemotherapy treatment.
A single car accident victim can require as many as 100 pints
of blood.
Besides being a good this to do, donating blood can actually
have a positive health benefit for you. There have been studies
done that show men who donate blood at least once a year
have a significantly lower risk of heart attacks than men who
do not donate blood.
The American Red Cross supplies 40% of the nations blood
thanks to the generous donations from people like you.
Roughly 38% of the US population is eligible to donate
blood, though less than 10% actually do each year. To
learn more about the blood donation process, to check
your eligibility, or to find the nearest donation center
visit http://www.redcrossblood.org/donating-blood.
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