LET’S MEET ONE OF OUR VOLUNTEERS

James Gisburne

James Gisburne volunteers at Sunnyside Retirement in Glenwood Springs. James comes from Chicago, Illinois and strongly believes there’s only one thing you should put on a hot dog: mustard. James served as a medic in Vietnam. James’s passion has always been music. He played in a band for many years. He played country music in Vietnam. He also played bluegrass. He used to sing, play guitar, mandolin, and the banjo. He still likes to get together with his musician friends and enjoys Music Under the Bridge in Glenwood Springs. He also hosted Open Mic Night for the Rivera in Glenwood Springs for 16 years. James is also a published cartoonist. His creativity, humor, and steady kindness continue to brighten the lives of those around him. We appreciate James’s service to our county and our country. Welcome home.

BANDED BICEPS CURL

If you’ve had hip or back surgery, talk with your doctor before doing this stretch.

1. Sit tall with your feet hip-width apart on the floor. Place a resistance band under one or both feet and press your heels into the ground to keep it anchored.
2. Grip one end of the band in one hand, palm facing up, and let your arm hang down at your side. Keeping your elbow close to your side, curl your hand toward your shoulder.
3. Squeeze your biceps at the top before lowering your hand back down. Try to maintain constant tension in the band.
4. Repeat four reps before switching sides.

Doing seated biceps curls with a resistance band is a simple way to keep your arms strong for lifting everyday objects. It also helps maintain upper-body bone density.

NUTRITION EDUCATION

Article and recipe by Emily Stanton

Skip the fry, give healthy cooking a try!

Fried foods should be limited because frying adds unhealthy fats and extra calories. When oils are heated to very high temperatures, their chemical structure can change and create trans fats. Trans fats raise LDL (bad) cholesterol and lower HDL (good) cholesterol, which can increase the risk of heart disease. Many fried foods are also battered, adding even more calories on top of the oil. In addition, high-fat foods take longer to digest, which can lead to bloating, acid reflux, and indigestion.

Try these healthier cooking techniques instead of frying:

Bake: cook food in an oven with dry heat.

Blanch: briefly boil the food, then plunge into ice water to stop the cooking process. This method works well for broccoli and other vegetables you want to keep crisp.

Broil: cook directly under high heat. This is a great option for fish and tender cuts of meat.

Roast: cook by dry heat in an oven or crock pot. Many vegetables can be roasted like squash, broccoli, cauliflower, potatoes, carrots, and asparagus.

Sauté: cook food quickly in a pan over high heat using a small amount of liquid, such as vegetable stock, broth, lemon juice, cooking wine, healthy oil, cooking spray, or water.

Steam: cook in a covered pot over boiling water.

Stir fry: cook food quickly in a large pan over very high heat using a small amount of liquid
or oil.

CHICKEN PARMESAN MEATBALL SANDWICHES

Recipe Adapted from City Market

Ingredients

• 6 tablespoons breadcrumbs, divided
• 6 tablespoons grated parmesan cheese, divided
• 1 pound ground chicken
• 2 tablespoons milk
• 1 large egg, beaten
• 1 teaspoon dried Italian herb blend
• 1 teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon ground black pepper
• 4 whole wheat hot dog buns
• 1 cup marinara sauce
• 4 slices Mozzarella cheese

Instructions

1. Heat oven to 425°F. Line baking sheet with parchment paper.
2. In shallow bowl, combine 2 tablespoons breadcrumbs and 2 tablespoons parmesan cheese.
3. In large bowl, combine chicken, remaining ¼ cup breadcrumbs, remaining ¼ cup parmesan, milk, egg, Italian herbs, garlic, salt and pepper. Divide mixture into 12 meatballs.
4. Roll meatballs in breadcrumb-parmesan mixture; arrange on prepared baking sheet.
5. Bake for 18 to 20 minutes, until internal temperature reaches 165°F.
6. In each bun, arrange 3 meatballs, ¼ cup marinara sauce and 1 slice of mozzarella cheese. Return to baking sheet.
7. Bake an additional 3 to 5 minutes, until cheese is melted.

Servings: 4

Nutrition facts

Calories 460
Sodium 1,250mg
Total fat 21g
Saturated Fat 8g
Protein 33g
Total carbohydrate 31g
Dietary fiber 1g,
Total sugars 7g

TO BE MORE MINDFUL

• Take deep breaths. Breathe in through your nose to a count of 4, hold for one second and then exhale through the mouth to a count of 5.
• Enjoy a stroll. As you walk, notice your breath and the sights and sounds around you.
• Practice mindful eating. Be aware of the taste, textures, and flavors in each bite, and listen to your body when you are hungry and full.
• Be aware of your body. Mentally scan your body from head to toe. Bring attention to how each part feels.

OCTOBER BIRTHDAYS

BIRTHDAY LIST

Our birthday list is compiled from completed 2026 consumer assessments.
Please accept our apology if we missed your birthday. If you want to complete an assessment, please see Kappe or Jenny for a form.
Contact us

FALL-PREVENTION STRATEGIES

As we get older, our bodies change — and certain health conditions or medicines can make falls more likely. In fact, 1 in 4 adults over 65 reports a fall each year. But here’s the good news: fear of falling doesn’t have to run your life. A few simple habits can make a big difference.

Below are six easy fall-prevention strategies you can start today.

1. Talk with your healthcare team

Schedule a check in to look at your fall risk and talk about ways to stay safe. They may ask about:

• Your medicines. Bring a list of everything you take — prescriptions, over the counter items, and supplements
• Any past falls. Write down when and where they happened, and what caused them. Even “almost falls” matter.
• Your health conditions. Eye or ear issues, dizziness, joint pain, numbness, or shortness of breath can affect balance. Your provider may check your strength, balance, and walking style.

2. Keep moving

Staying active helps your muscles stay strong and your balance stay sharp. Try gentle, enjoyable activities like:

• Walking
• Strength exercises
• Water workouts
• Tai Chi

Even small amounts of movement help.

3. Wear sensible shoes

Your footwear matters. Choose shoes that fit well, have good support, and won’t slip. Changing your shoes can be a simple but powerful part of your fall-prevention plan.

4. Remove home hazards

Take a fresh look around your home and make small changes that keep you safe:

• Secure or remove loose rugs.
• Use nonslip mats in the tub or shower.
• Consider a bath seat so you can sit while bathing.
• Turn on lights before using stairs.

5. Light up your living space

Good lighting helps you spot obstacles before they become a problem.

• Use night lights in the bedroom, bathroom, and hallways.
• Keep a lamp within reach of your bed.
• Make sure the stairways and entryways are well lit.

6. Use helpful devices

Assistive tools can help you stay steady and independent:

• Canes or walkers
• Handrails on both sides of stairs
• Nonslip treads on wooden steps
• Raised toilet seats or seats with armrests
• Grab bars in the shower or tub
• A sturdy shower seat and hand-held shower nozzle

These devices are not signs of weakness — they’re smart tools that help you stay active and confident.

SOCIAL CONNECTIONS HELP YOU STAY HEALTHY

Most people know that eating healthy foods and staying active are important for good health. But staying connected with other people is important too.

People who have strong social connections often live longer, feel happier, and have a lower risk of health problems.
Today, many people feel lonely. About 1 in 3 adults say they feel lonely, and many feel they do not have enough emotional support.

Feeling lonely or isolated can increase the risk of:

• Heart disease
• High blood pressure
• Depression and anxiety
• Memory problems and dementia
• Early death

Loneliness and social isolation are not the same. You can be around people and still feel lonely or enjoy being alone and not feel lonely. However, both can affect your health.

Older adults may be more at risk because of retirement, health issues, living alone, or losing loved ones. The good news is that even small social interactions can help.

Ways to stay connected

• Call or visit family and friends.
• Join activities at your senior center.
• Volunteer in your community.
• Take a class or learn a new hobby.
• Join a walking, exercise, or hobby group.
• Attend community or faith-based events.
• Check in on neighbors and offer help when needed.

Strong social connections can improve both your physical and emotional health. Even small moments of connection can make a big difference.

UPCOMING EVENTS

OCTOBER 1, 8, 15, 22, 29 – Golden Years Ice Cream Social, Thursdays 1-2 p.m. at Silt Library. Come chill with us outside on the patio for our social gathering just for seniors. Enjoy delicious ice cream and a fun variety of toppings. No registration needed, just drop by.

OCTOBER 2 – Carbondale First Friday/Harvest Party, 5-8 p.m., Local galleries, retail shops, live music, food trucks, community activities, extended gallery/shop hours.

OCTOBER 3, 4, 10, 11, 17 and 18, and 29 – Glenwood Springs annual Ghost Walk at Linwood Cemetery.

OCTOBER 3 – Carbondale Annual Potato Day, parade on Main Street and festival in Sopris Park that offers farmer’s market, community meal, harvest bar, kid’s activities, live entertainment, 8:30 a.m.-5:30 p.m.

OCTOBER 5 – Spice Up the Month with Craft Kits at Rifle Library. Every month will feature a new craft, and the kits will be available to pick up starting on the first Monday of each month. Anyone 18 and older can participate in this free series, but you must sign up in advance to be on the list to get a kit. Sign up at the front desk or call 970-625-3471.

OCTOBER 6 – Clear the Clutter, Clear your Mind workshop, 5:30-6:30 p.m. at Glenwood Springs Community Center, $10/person. Register by October 13. Call 970-384-6301.

OCTOBER 6, 13, 20, 27 – Mah Jongg drop-in games all levels of players welcome at the Glenwood Library 1:30-3:30 p.m.

OCTOBER 6, 20 – Grief Support Group at Grand River Health in Rifle 5:30-6:30 p.m. Free, ongoing, in-person grief support for adults dealing with loss of a loved one.

OCTOBER – Mahjong every Friday from 1-4 p.m. at the New Castle Community Center. No fee. No registration.

OCTOBER 9 – Nathan McEuen at the Ute Theater, This performance is part of his album release tour celebrating his new record, “Time To Go Home,” 7:30-10:30 p.m. $25-50

OCTOBER 9, 23 – Fridays – FBC Community Table (food assistance program) 172 N. 7th Street in New Castle on the second and fourth Friday of every month from 1-3 p.m. Donations accepted for volunteers’ gas.

OCTOBER 10 – Embervina, A Night of ‘70s, ‘80s, ‘90s Hits at the Ute Theater in Rifle, 7:30-11 p.m., $25-65. From classic rock anthems to nostalgic throwback radio tracks, this is the ultimate Saturday night soundtrack.

OCTOBER 3,10 – Octoberfest on Saturdays at Glenwood Caverns Adventure Park. Live music and German-inspired food. 10 a.m.-6 p.m.

OCTOBER 10-11 – Glenwood Springs Fine Arts & Crafts Event at Bethel Plaza/7th Street. This is a big one. Handmade and fine-art vendors.

OCTOBER 13 – Memory Care Support Group, 3-4 p.m., Sopris Lodge, 970-251-1635.

OCTOBER 14 – Spirit Walk at Highland Cemetery in New Castle, 6:30-9 p.m. Historic figures are portrayed by actors at their gravesites; there is a fire pit, local history storytelling, cider, and cookies, Adults $10, $5 children 5-15, under 5 free.

OCTOBER 15 – Older Adult Road Trip to Palisade. Wine tour. 9 a.m.-4 p.m., Thursday, $20/person. Bring a sack lunch or money for buying food and other purchases. Register by October 13. Glenwood Springs Community Center, Call 970-384-6301.

OCTOBER 15 – Third Thursday on Third: Halloween in Rifle, live music, food trucks, and local vendors 5-8 p.m.

OCTOBER 17 – Glitter in the Air: The Ultimate Pink Experience with Misery INC. at the Ute Theater in Rifle. 7-11:30 p.m., $30-35.

OCTOBER 17 – Glenwood Springs Oktoberfest on 7th Street from 3-8 p.m., live music from Neue Polka and The Polkanauts, festive food, plenty of German-inspired fun.

OCTOBER 21 – Caregiver support group, 3-4 p.m. at Glenwood Springs Library.

OCTOBER 23 – Graveyard Choir w/special guest Ricky Bobby & the Hellcat Fury are playing at the Ute Theater in Rifle. 7-11 p.m., $20-$58.

OCTOBER 24 – Halloween Costume Ball at Hotel Colorado, 7-11 p.m., $45 per person, Tickets & info (970) 928-3766.

OCTOBER 24 – Wild & Scenic Film Festival at Ute Theater and Events Center in Rifle, award-winning short films celebrating rivers, nature, and environmental stewardship. Door prizes, snacks, and beverages. 6-9:30 p.m., $20.

OCTOBER 29 – Wild & Scenic Film Festival at Glenwood Vaudeville Theater, short award-winning films about rivers, the natural world, and environmental stewardship. Live auction, door prizes, and food and beverage. 5:30-9 p.m., $25.

OCTOBER 31 – 2nd Annual Ghouls & Goblins Gala Featuring Ninety Percent ‘90s at the Ute Theater in Rifle, 8-11:30 p.m., $30-$35.

HIGH COUNTRY VOLUNTEERS

It’s time for Medicare open enrollment!

Call High Country Volunteers at 970-896-6210 for a free appointment with a certified Medicare counselor to review your prescription drug plan and make sure you’ve got the best coverage for 2027.

Enroll October 15 through December 7

Coverage begins January 1

THE TRAVELER

Who is the Traveler for?

The Garfield County Traveler is for people who cannot drive or take public transportation because of permanent or temporary disability. For those who are 70 years of age and older, a disability is not required.

Service covers a 2-mile radius of Highway 82 and I-70 between the communities of Battlement Mesa, Rifle, Silt, New Castle, Glenwood Springs, and Carbondale.

Operating Monday – Friday, 8 a.m. – 5 p.m.

Contact

Find out if you are eligible to take the bus and how to apply for service.

(970) 384-4855
Garfield County Traveler

Traveler reservations must be made by 3 p.m. on the business day prior to your trip. Space is limited but reservations can be made up to two weeks in advance.

PROTECTING YOUR FAMILY’S FUTURE

Estate planning seminar

Presented by
Hoffman Law Office LLC

Thursday, October 15 | 1 p.m.
Rifle Senior Center
50 Ute Avenue, Rifle, CO 81650

Join us for an informative seminar on estate planning led by local expert, Alexander “Z” Hoffman. Learn valuable insights, ask questions, and connect with fellow community members.

Complimentary snacks and refreshments will be provided.

Learn about actionable steps towards:

• Protecting your home and assets
• Planning for your children and families
• Tax planning
• Avoid probate

CASE MANAGEMENT AGENCY PROVIDER FAIR

Care Fair

Meet with local and national providers of services including:

Register today

Glenwood Springs, October 12
Edwards, October 13