Our church family is especially blessed with the helpfulness of our two Pastors, who provide us with their loving presence, counseling, and appropriate referrals in times of trouble. We also have two certified Parish Nurses, Kim Bartholomew and Susan Kriebs, who are happy to offer their knowledge and expertise upon request. In addition, we are fortunate to live in an area where medical, social, and mental support services are readily available. We can easily access emergency care by dialing 911, and we can provide caregivers access to our loved ones by using "ICE" (In Case of Emergency, notify...) on our cell and home phone speed-dials and built in phone books.

There are many different types of community services available in Lehigh and Northampton Counties. Below are listed just a few of the many agencies in our area:

• Northampton County Area Agency on Aging (610-559-3245) can provide programs or information about services designed to enhance the independence of older adults. Their APPRISE program provides assistance with health insurance benefit concerns and appeals.
• LOCAL SENIOR CENTERS provide many services, including meals. transportation, shopping. Income Tax assistance and social activities. (Old York Road Center: 610-867-4233, Southside Center: 610-865-2092)
• MEALS ON WHEELS - Lehigh County 610-398-2563, Northampton County 610-691-1030
• SHARECARE FAITH IN ACTION - For help with transportation, shopping, simple household chores, contact our own ShareCare coordinator Karen Davison, 610-317-0481.
• AMERICAN RED CROSS VALLEY WIDE HELP can provide information about available Lehigh Valley area services in English (610-435-7111) or Spanish (610-866-1089).

Local Hospitals also have a variety of services available, and many different types of educational programming. They offer programs on fitness, weight management and nutrition, pregnancy and parenting, smoke cessation, aging, and stress management. There are also support groups for those experiencing certain health problems or grief. Information about these services can be obtained by calling the hospitals directly.

• Lehigh Valley Hospital and health Network - 610-402 CARE
• St. Luke's Hospital - 610-954-4000
• Visiting Nurse Association of St. Luke's - 610-691-1100

o For additional numbers, easy to download on your computer, see our EHMC Website, Health and Wellness Page, or check out this month's Bulletin Board Display.

Growing Food in a Small Space

It's been a long time since we've had our own garden, but I can still almost taste the wonderful
flavor of our own home-grown tomatoes. Space limitations at our condo and a general disinterest
in gardening have prevented me from trying to grow tomatoes since our move over 16 years ago.
However, I can't help myself from being inspired by the wonderful enthusiasm of Susan Sommers
who has lovingly prepared our Bulletin Board this month on the topic of "Growing Food in a Small Space."

According to Susan, we need to "think stewardship of the earth!
Think SMALL! Think mixing it up and sharing!"
To those, like me, who say I don't have room - MAKE ROOM.

• A few of Susan's suggestions follow (for more, visit our Bulletin Board :)
• Share seeds and bedding plants with one another.
• Consider what herbs you use and plant one or two.
• Train vegetables "heavenward": pole beans, espalier tomatoes, cucumbers and squash.
• Grow small plants in pots on your patio or deck.
  (Patio tomatoes, pepper plants, parsley or other herbs all work well.)
• Provide nourishment-especially organic-and water. Deep, slow watering is best.
• Ask others for suggestions:
  Penn State Extension master gardeners welcome your questions.
  Local nurseries also may be helpful.
• Buy a reference book; consider Square Food Gardening by Mel Bartholomew (Rodale Press).

Nature is always forgiving

If you fail, she will welcome you to try again. Nature also does abhor a vacuum. If there is empty space in your garden, weeds will grow. Why not put veggies there instead? Mixing veggies and flowers and shrubs can discourage pests and disease.

"The earth is the Lord's and the fullness thereof." Why not make it a little fuller? Offer friends, neighbors, and friends-to-be to share in your (and the Lord's) bounty.

For some suggestions to try on your own, scroll down!

SOME NUTRITIONAL TIPS:

Eat lots of veggies

• Choose dark or bright varieties for extra nutrition
• Buy local produce when available
• Eat a large variety
• Try to include broccoli, spinach, sweet potatoes, tomatoes and tomato products
• Also cabbage, cauliflower, kale, collards, mustard greens, brussel sprouts

• Use onions and fresh garlic in cooking
• Choose colorful peppers for extra Vitamin C

• Drink orange juice
• (Be extra careful about juice drinks – they contain little juice and lots of sugar)
• Use canned pumpkin in soups, pancakes, breads, and cookies
• Try frozen fruits, especially when local fresh fruits are unavailable
• Use pink or red grapefruit
• Try kiwifruit, red grapes, cantalope, and blueberries

• Use skinless turkey and chicken products
• Use 1% or nonfat (skim) milk and dairy products
• Try low or fat-free ground poultry or sausage, but be sure to read the labels!
• Try lean cuts of pork; the leanest is pork tenderloin
• Use lean cuts of red meat, trim visible fat, eat smaller portions, and eat less frequently
• Chicken nuggets are not a health food!

• Animal fats: beef, chicken, pork, bacon, salt pork, beef tallow
• Butter, cream, whole milk, sour cream, whole milk cheese
• Cocoa butter, coconut oil, coconut
• Hydrogenated fat/oil
• Palm kernel oil, palm oil

• Steam, bake, broil, or grill instead
• Marinate foods for grilling

• Read the labels; they frequently contain too much fat, sugar, and sodium
• Also pay attention to the portion sizes; they can be very deceiving

MORE NUTRITIONAL TIPS:

• Read labels; whole wheat should be the first ingredient listed in bread
• Use whole grain cereals
• Try brown rice instead of white

• Try barley, bran, oats, beans, lentils, dried peas
• Increase the amount of water you drink also

• Once or twice a week for heart healthy omega 3 fatty acids
• Use chunk light tuna rather than albacore to reduce mercury level
• Even shellfish has low cholesterol, (i.e. crab, scallops, mussels, clams, lobster)
• Shrimp and crayfish have more cholesterol but less total fat, largely unsaturated
• Try sardines and canned salmon to boost calcium

• Nuts are high in calories and can cause weight increase if added to your diet
• Try seeds – flaxseed and poppy seeds

• Be wary of these descriptions:

EXERCISE:

• Only about 25% of Americans exercise enough to be considered physically active.
• As many as 12% of deaths in the US may be attributed indirectly to lack of physical activity.
• Regular exercise inhibits or reverses many of the declines associated with aging.
• Increased activity burns calories and may help lose weight.
• Exercise helps maintain healthy blood pressure, and reduces the risk of stroke.

• • To burn calories; to lose weight
• • To improve your mood
• • To boost your energy
• • To help reduce risk of Type 2 diabetes, and control existing diabetes
• • Walk one mile, the minimum activity for reducing stroke risk
• • Take the stairs instead of elevators
• • Walk on sand or dirt to boost energy expenditure
• • Swing your arms while you walk to boost caloric expenditure and improve upper-body strength.
• • Park at the far end of parking lots and walk to your destination.
• • Walk instead of riding a golf cart; you will cover about 5 miles and burn about 500 extra calories.
• • Try mall walking in inclement weather. And always use sunscreen outdoors.
• • Aim for 10,000 steps a day; buy a pedometer – you’ll be surprised!