Russell Hampton
National Awards Services Inc.
Bulletin Editor
Mary Jones
May 21, 2018
Project Peru . . . .Greeter: Melissa Kohn
May 28, 2018
Memorial Day
Jun 04, 2018
Life in Oshkosh. . . .Greeter: Eric Lehocky
Jun 11, 2018
Mercy Hospital Volunteer Organization "60 for 60" . . . . . Greeter: Stan Mack
Jun 18, 2018
Oshkosh Boys & Girls Club . . . . Greeter:
Jun 25, 2018
Jul 02, 2018
District Governor for District 6270
Jul 09, 2018
Cber Bullying
Jul 16, 2018
Tour Evergreen Retirement Community
View entire list
Meeting Information for May 21, 2018
Melissa Kohn will greet members and guests, give a reflection, and lead the Pledge of Allegiance.
Ralph Gunderson will give a report on Project Peru.
Prayer and Pledge for May 14, 2018
David Hayford greeted guests, pinch hitting for Jack Klein, who had a last-minute conflict.
David greets Mary Jones
President John Fuller led the Club in a reflection and the Pledge of Allegiance.
David Hayford also introduced the day's guests, in Deb Wirtz's absence. Guests included:  Craig Burnett (Assistant District Governor), John Hobbins (president of Southwest Rotary), Zahra Musavi, and Bethany Lerch. Also visiting was Lisa McLaughlin and the winners of the South Park Essay contest and members of their families.
Bethany Lerch and John Hobbins
Christy Marquardt reported the raffle kitty stands at $60, with the drawing to be held next week. There will be no meeting on Monday, May 28, as that is Memorial Day.
RYE student Michel enjoyed visiting his host dad's parents on Mother's Day and especially riding on the jet ski. He is running a marathon in Green Bay next weekend.
President John next invited Cathy Zimmerman and Zahra Musavi to come forward. Cathy presented Zahra with a check for $500 in celebration of her graduation from UW-Oshkosh with a Master's Degree in Educational Leadership and Policy. She will be returning home to Afghanistan and hopes to get a job in the Department of Education to work toward changes in educating women. Cathy congratulated Zahra on her courage and determination.
President John offered these words to Zahra, quoting Rotary Founder Paul Harris:  
"Rotary is not about building monuments of brick and stone. If we work upon marble, it will perish; if we work on brass, time will efface it; if we rear temples, they will crumble into dust; but if we work upon immortal minds…we are engraving on those tablets something that will brighten all eternity.  
John then quoted an Afghan proverb -- "The first day we meet, we are friends. The next day we meet, we are brothers and sisters."
John also offered a quote from Rotarian Arch Klumph, "Reflecting on a tree planting, one of many during the trip, he noted that he thought of Rotary programs as a symbol of good will, and hoped that the ideas and generosities we have planted at home and abroad would stand for generations."
John then quoted another Aghan proverb, "Flourish like a flower, but may your life be longer." He concluded the presentation to Zahra by saying, "Know that the Rotary Club of Downtown Oshkosh is always with you in mind, spirit, and soul."
Zahra, center, with Cathy Zimmerman and President John Fuller
News You Can Use
Flower Sale -- Nikole Vergin thanked everyone for their assistance at the flower sale on Friday, May 11. She noted that there are 24 geraniums still available, if anyone is interested. She said that four tulip bunches and four spring bouquets were also left over and were donated to the Christine Anne Center. The dollar total of how much money we raised was not yet available. 
Nikole Vergin
Rotary Volunteer Shirts -- Nikole is also organizing an order of Rotary Volunteer shirts ... anyone interested should contact Nicole for more information.
Volunteer Opportunity -- Nikole noted that South Park Middle School is in need of three volunteers on Friday, June 8, to serve refreshments at the school's 8th grade awards program. Contact Nikole if you can assist.
Collecting Old Magazines -- Nikole also advised that our Club will begin collecting old magazines for South Park Middle School. The magazines will be used in art classes for various projects. Please bring any old magazines to future meetings.
New RYE Student -- Marj Griffing advised that our next Rotary Youth Exchange student will be a young lady (age 15) from Chile. Her name is Sophia.  Marj is in need of host families for Sophia. Host families typically welcome the RYE student for 3-4 months. Both Marj and Karen Schibline spoke about the joys of hosting a RYE student and learning more about their home country as well as the U.S. If you would like to be a host family, please contact Marj.
Marj Griffing
Happy $$
David Hayford -- was happy because Monday was the 6th month anniversary of his heart surgery ... and everyone says he looks better than every.
Karen Schibline -- was happy to report that she visited honorary member Bob Bruce recently. Bob is living with his son and doing well. His wife is now in a nursing home. Jeff Gilderson-Duwe reminded everyone that Bob is playing the piano on our Rotary song recording.
Ralph Gunderson -- was happy to welcome their first granddaughter -- Marguerite Mary, born on Sunday night.
Bethany Lerch -- was happy because our Rotary Club continues to sponsor Global Scholars, like herself and Zahra.
Tom Harenburg -- was happy to report that he and his wife Penny saw 6 mountain lions recently at their home in Montana -- a mother and three kittens, and another younger mother (likely the daughter of the other mother)  and a kitten. They watched as two of the lions stalked a deer, but the deer escaped after Penny scared the lions off.
Gary Yakes -- was happy to be back from Florida and attending meetings again.
Program for May 14, 2018
Monday's program was led by Lisa McLaughlin, principal at South Park Middle School. She introduced the three winners of the annual essay contest sponsored by our Rotary Club. The essayists are asked to write about South Park's mottos to be responsible, respectful, and safe and how they related to the Rotary Four-Way Test.
Lisa McLaughlin
The winners who read their essays were: Renata Hyler (3rd place), Isabella Mariucci (2nd place), and Sophia Schneider, (1st place)
Wellness in a Heartbeat

Fellow Club member John Fuller has offered to share some health news/information with us from time to time. This week he shares:

Rotary Wellness in a Heartbeat: Want to slow cognitive decline? Here’s how.
Cognitive decline is a normal process of aging; Alzheimer’s is a disease.
Cognitive decline due to aging can be slowed but not halted with appropriate lifestyle approaches. The “big four” are equally important to slow cognitive decline: 1. Don’t smoke. 2. Reduce stress. 3. Exercise often, and 4. Eat a quality diet in moderation.
Good sleep and brain stimulation need to be added for maintaining good cognition. Some form of social interaction on a regular basis is one of the best ways to achieve brain stimulation. In addition to social interaction, individual actions that challenge the brain are very valuable. As with all other body organs and functions, it is important to start early in life, to develop brain reserve or cognitive reserve, and then to maintain it throughout life.
What about so-called brain exercises? This is controversial, but in at least one study of mental challenge exercises (chess, learning a new language, etc.) when done regularly, showed benefits as long as ten years later.
We might intuitively agree that mental challenges will help maintain brain function. But what about physical exercise?
Multiple studies have shown that physical exercise benefits brain function and delays dementia onset. For example, there is a thirty-year continuing follow-up study of 2,235 men ages 45-59 at the study’s start from the town of Caerphilly, Wales. Dementia rates declined by 60 percent (!) in those who ate a healthy diet, maintained normal weight (BMI of 18-25), limited alcohol intake, did not smoke, and walked (or engaged in other active exercises) two or more miles per day. There was also about a 50 percent decline in diabetes and vascular disease and a significant reduction in all-cause mortality. Clearly, lifestyles were critical factors in preventing or delaying cognitive decline.
Other studies demonstrate that regular exercise leads to hippocampus enlargement, the part of the brain involved with memories, and brain tissue in the frontal lobes, the part of the brain involved in executive function, planning and goal setting.
For most of us, the World Health Organization (WHO) and Centers for Disease Control (CDC) recommendations are appropriate. These include moderate aerobic activity three days per week for a total of 150 minutes plus strength or resistance training two times per week. Walking is easy, enjoyable, gets you up and about and does not require a gym membership yet improves memory, general well-being, and cardiac function. For greater intensity, cycling improves brain function and cuts depression. Running, the most active of the aerobic exercises, for just five to 10 minutes per day can be advantageous but may not be appropriate for many.
Resistance exercises are equally important. Of course, older people cannot lift the same heavy weights as a younger person, and it is not necessary. Finding the right weight and doing many repetitions is fine, and probably just as effective yet not dangerous.
Yoga uses your body weight as the resistance and leads to mindfulness and less stress. Tai chi with its slow, steady, gentle moves is a good strengthener for core muscles. Adding in some balance training will be valuable to help prevent falls as it strengthens vestibular function.
Chronic stress releases epinephrine (adrenaline), cortisol and multiple other chemicals in a low and steady state — an unnatural condition. These are chemicals designed to alter body chemistry acutely to respond to an immediate danger like a truck careening towards you. You cannot fight it, so you must take flight — immediately. We have all felt the rapid heart rate and other symptoms of this fight or flight response. That is acute stress, and the response is normal.
With chronic stress, there is a low but elevated epinephrine and cortisol level continually that is not healthy and, in fact, destructive. Chronic stress leads to a rise in heart rate, respiratory rate and blood pressure which can predispose to heart attacks, kidney damage and strokes. Chronic stress adversely affects cognitive function with memory impairment and reduces executive control. If all of this is not enough, chronic stress directly accelerates aging.
Nutrition and diet are critical to the maintenance of brain function. A UCLA/Buck Institute study of ten older individuals with early memory loss was individualized for each participant. It was complex, and often too difficult for many to follow exactly. Still, nine of the ten had a reversal of memory loss to a measurable degree. The essentials of the program were a diet that eliminated simple sugars and other simple carbohydrates, gluten (meaning no wheat, rye and barley products) and all processed foods; chronic stress reduction with twice-daily meditation and yoga; 30 minutes of aerobic exercise at least four days per week; fasting for 12 hours between dinner and breakfast; sleeping seven to 8 hours per night; using an electric toothbrush for better oral hygiene; ingesting melatonin, methylcobalamin, vitamin D3, fish oil and coenzyme Q10 daily and, for women, hormone replacement therapy. Can something less complicated be as or almost as effective?
A Rush University study compared three dietary interventions — the Mediterranean diet, the DASH diet and the MIND diet — on cognitive function over a period averaging 4.5 years. The 923 participants were aged 58 to 98. The MIND diet is a variation of the Mediterranean diet with an added emphasis on the polyphenols found in berries like blueberries and strawberries and green leafy vegetables like spinach, arugula and kale. The DASH diet is also a modification of the Mediterranean diet but adjusted to account for salt intake. Those who followed their assigned diet most closely had significantly less development of modest cognitive impairment and even Alzheimer’s disease onset than those who did not do so. Among those who closely followed their diet, the MIND diet was the most effective in reducing the onset of cognitive decline or Alzheimer’s disease.
Within these diets the critical components appear to be berries, leafy greens , vegetables, nuts, beans, whole grains, fish, poultry, olive oil and wine (in moderation) whereas the foods to avoid are factory farmed red meats (i.e., grain fed livestock rather than 100% grass fed on the range), vegetable oils, simple sugars and refined flours. Prepared and processed foods with their high fat, sugar, refined flour and salt content are to be avoided.
Notice that fats are an integral part of these diets. Omega-3 fatty acids which are beneficial to health are found in cold water fish, avocados, and olive oil. Inflammation-causing and generally unhealthy omega-6 fatty acids are found in vegetable oils and grain fed livestock products, like pastries and most available red meat.
Of course, these foods which are good or bad, respectively, for brain health are the same ones that are relevant for general health and wellness.
So the keys to maintaining cognitive function and slowing its decline are the combination of a nutritious diet (and not too much of it), regular moderate exercise, reducing chronic stress, no tobacco, getting a good night’s sleep and assuring an active and engaged brain.