All posts by Pat Gustafson

Finding Time To Exercise

Finding the time to exercise is often as much of a challenge as a new aerobic workout.  In fact, the number one reason given for not exercising is lack of time.  That’s why it is important to come up with a regular exercise schedule – one that lets you know where and when you’re planning to work out each week.   <!–split–>

Of course, plans can change but it’s better to skip a scheduled exercise session than to have no schedule at all.  If you save your workouts for whenever a spare moment “pops up,” you’ll end up exercising infrequently.  Your own schedule might involve a variety of workout times, morning workouts on some days, for example, and lunchtime or after work exercise sessions on other days.  The key is to find a blend that works for you and to stick with it.  You may find it helpful to mark your calendar and schedule your planned workouts in advance.  Keep track of how often you work out.  It is important to find an exercise schedule that fits your lifestyle and includes activities you enjoy.   There are many new pedometers and step counters available to help you keep track of your activity.  They can be fun to use and motivate you to increase your activities.  If you are not used to doing any type of exercise activity, start with walking.  You can start at just a few minutes a day and work up to the recommended 30 minutes per day.  Your stamina will improve as you continue any exercise program.  Warm weather is on the way!  Sunshine and flowers will be here.  What better way to brighten your day than to take a walk and enjoy the sun and flowers of spring!

Young Adult Depression:  Not Just Another Bad Mood

Depression is the most common emotional problem in adolescence and young adulthood, and yet it is difficult to diagnose because young people are notorious for their moodiness.  The National Institute of Mental Health estimates that up to 8% of American young adults suffer from major depression, but many parents don’t recognize the signs.  According to a 2009 survey, about 20% of high school students have considered suicide.  Each year, 8-11 in every 100,000 young adults do take their own lives, as many as those who die from all natural causes combined.  Depression can also result in intense family conflict, poor choice of peers, marginal or no personal achievements and poor coping ability, all of which can have a lasting effect on a teenager’s life.

Warning Signs

Mood Changes:  Irritability, angry outbursts, sad sullen or weepy periods, withdrawal.  Keep in mind that family conflict can cause young adult depression, but young adult depression can also cause family conflict.

Changes in Appetite:  Sudden over or under eating; significant gain or loss of weight.  Eating disorders are frequently  accompanied by depression.

Lack of Interest:  No longer enjoying social activities, hobbies or sports.

Bad Sleep Patterns:  Difficulties falling or staying asleep; excessive or diminished sleep.

Changes in Energy Level:  Frequent fatigue, agitation or restlessness.

School Problems:  Difficulty focusing or concentrating; feeling fuzzy; unable to sustain mental effort; decline in grades;  misbehaving; refusal to go or disinterest in school.

Self-Criticism:  Taking blame for things that are not their fault; intense dissatisfaction with their appearance or other attributes.

Rumination:  Worrying or obsessing about problems.

Inability to Cope:  Overwhelmed by everyday stresses; difficulty recovering from a significant event or problem; pessimism or negative thinking.

Recurrent Thoughts about Death or Suicide:  Morbid interests; self-injurious behavior.

Aches and Pains:  Physical discomfort without medical causes.

Successful treatment can be achieved by parents and physicians asking direct questions about the young adult’s general level of happiness, moods, activities, achievement and problems.  Offering to help will open the door for the young adult to contact you later should the young adult ever suspect that he/she might be depressed.  Keep in mind that a family history of depression is a risk factor.

Parents are advised to make efforts to talk to their young adults even if they are initially rebuffed.  Be careful not to minimize their young adult’s moods as “just a phase” or “hormonal fluctuations” and be alerted to the possible seriousness of their young adult’s difficulties.

If you have a young adult that is seriously depressed, it is a good precaution to lock up all medications, remove guns from the house and institute more careful supervision to prevent the young adult from engaging in reckless behavior.

The good news is that young adult depression is quite treatable with medication and individual and/or family therapy.

Your Parish Nurse, Kara

Flowing With Pastor Flo – May 2015

Well, church family, we have come through the Seasons of Advent (All Saints, Thanksgiving), Christmas, Epiphany, Lent, (Holy Week; Ash Wednesday, Lenten Services, Good Friday) and Easter! Whew! Seems like a lot but they were times of enrichment and growing  closer in and to Christ.  After May 24, which is Pentecost, we will be in Ordinary time and we will start all over again.  The Christian Church year focuses on the life and ministry of Jesus. The sequence of festivals from Advent to Resurrection Sunday (He is alive  indeed, Hallelujah!)  becomes an annual spiritual  journey for worshippers as they kneel at the manger, listen on a hillside, walk the streets of Jerusalem, hear the roar of the mob, stand beneath the cross, and witness the resurrection! The rest of the church year provides opportunity for us to reflect on the meaning of the coming of Jesus and his commission to his people to be a light to the world.  Let us not forget all we have done together this Christian year.  I hope I have helped each of you to learn a little more about the Christ we serve. <!–split–>

I am now in the back of the boat taking some much needed rest for the mind, body and spirit.  I’m not literally in the back of the boat but figuratively, meaning I am resting in the arms of our Lord.  When my vacation time is over, I hope and pray to be renewed and                  refreshed.

Let me leave you with an article I read in the Alive Now and it ministered to my soul, I pray it will do the same for you.

God, your people are broken, bodies shattered by  accident, grappling with illness, slowed by injury. God, your people are broken, spirits burdened with care, aching from loss, shadowed by grief. God, your people are broken, bowed with fatigue yet longing to help and needing to touch. God, your people are broken, and you call us together to be your body – a body broken.

God, your people are broken, and we find in each other agents of healing and voices of hope. God, your people are broken, hearts stretched wide to hold the stories of lives that are shared. God, your people are broken, given as gift one to another, learning together what it means to be whole.

Loving you all, your sister in Christ,

Pastor Flo

Lenten Service

Every Sunday evening beginning February 22 (the First Sunday in Lent) until Palm Sunday, March 29th, from  5:00-6:00 pm., we will have a Lenten Service with a different Pastor each week bringing the Lenten Message.  Our District Superintendent will kick-off the event on Feb 22nd.   See you Feb. 22 for our first Lenten Service of the Lent season!

Valentine’s Day Tips

Whether you plan to celebrate on your own or with someone special, use these tips to give a gift of health to you or  someone you love on Valentine’s Day and all year long.  <!–split–>



  • Make A Date With Your Heart! February is American Heart Month, and Valentine’s Day is a great time to start taking steps to be heart-healthy. Prevent and control high blood pressure, high cholesterol, and diabetes.
  • Avoid smoking and secondhand smoke. Limit alcohol use.
  • Maintain a healthy weight. Be active.  Eat healthy.


  • Consider making a healthy meal for Valentine’s Day. Serve food lower in salt and fat content, provide more fruits and vegetables, and make less sugary sweets for an overall healthy Valentine’s Day.


  • Protect yourself from the cold and flu.
  • Wash hands often.
  • Avoid close contact when you or someone you know is sick.
  • Get your flu vaccine.


  • If you are going on a romantic getaway, be prepared.
  • Are vaccinations required?
  • Are there special items such as sunscreen or insect repellent that you will need?
  • If you take medications, do you have enough for the trip?
  • If you’re going on a cruise, learn the sanitation inspection scores for specific ships. Know what’s happening en route or at your travel destination.


  • If you drink alcohol, do so only in moderation. Excessive alcohol use has immediate effects that increase the risk of many harmful health conditions. It is also the third leading cause of preventable death. Don’t drink and drive or let others drink and drive. Women who are pregnant or trying to become pregnant should not drink


  • Gear up.Are you considering a new, potentially risky, or unsafe activity? Be sure to use appropriate safety gear, including seat belts, life vests, and helmets to help prevent injury.
  • Watch the sparks.If you decide to cook a romantic dinner, light some candles, or have a cozy fire, don’t leave them unattended.
  • Be aware.Women are more likely to be victims of sexual violence, including intimate partner violence, than men. Risk factors such as drinking alcohol and using drugs are associated with a greater likelihood of violence.


  • Consider that your valentine may have allergies, asthma, diabetes, or other health conditions. You can be sensitive to your valentine by finding out if certain foods, flowers, pets, stuffed animals, or anything else might affect his or her health.

For more information go to:

Your Parish Nurse, Kara

Dr. Martin Luther King Jr. Day – January 19th – A Day of Service

“I have decided to stick to love…Hate is too great a burden to bear.”
― Martin Luther King Jr., A Testament of Hope:   The Essential Writings and Speeches  <!–split–>

“Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that.”
― Martin Luther King Jr., A Testament of Hope:  The Essential Writings and Speeches


“Faith is taking the first step even when you can’t see the whole staircase.”
― Martin Luther King Jr.


“Everybody can be great…because anybody can serve. You don’t have to have a college degree to serve. You don’t have to make your subject and verb agree to serve. You only need a heart full of grace. A soul generated by love.”
― Martin Luther King Jr.


“Forgiveness is not an occasional act, it is a constant attitude.”
― Martin Luther King Jr.


“Injustice anywhere is a threat to justice everywhere.”
― Martin Luther King Jr.

How Cold Weather Affects Your Health

As the cold weather begins to set in, our bodies must prepare themselves for the harsh winter ahead.  Here are a few of the reasons that we are more prone to illness during the colder months, and tips on how to protect our bodies in lieu of these changes.  Read on to find out how to keep your immune system strong against the winter chill. <!–split–>

Vitamin D Deficiency: The human body needs sunlight to synthesize vitamin D, but as the weather gets colder, there are fewer daylight hours, so people go outside less and are covered up more. Some studies suggest that low levels of vitamin D can lead to weight gain by reducing fat breakdown and causing the body to store more calories as fat cells, instead of using them for energy.

Neural Chemistry: Melatonin and serotonin are hormones that play a part in controlling mood, energy levels and the sleep-wake cycle. Exposure to sunlight causes levels of these hormones to fluctuate. Melatonin is the hormone that helps you sleep and serotonin is connected with happiness and wakefulness. In the colder months, the brain produces more melatonin and less serotonin.

SAD (Seasonal Affective Disorder) is a type of depression with a seasonal pattern, occurring most often in the months when there is less daylight. It is most common between the ages of 18-30 and affects more women than men. People with SAD may have abnormally low levels of serotonin and high levels of melatonin, which affects sleep quality and happiness.

Viral Contagion: Most studies show the cold does not directly weaken the immune system; rather, the prevalence of people getting sick in colder months has more to do with how viruses are transmitted. It is not entirely clear whether this is an example of correlation or causation, but researchers have found the influenza virus (responsible for causing the flu) is transmitted more frequently in cold, dry environments than in warm, humid ones.

3 Possible Contributing Factors:

  • Mucus membranes in the nose get dried out in cold weather. When the membranes become dried out, their protective effects can be hindered and viruses responsible for the cold and flu can enter the body more easily.
  • The virus itself is more stable in cold, dry climates. In warmer months, the protective “shell” of the virus is weaker and less able to survive.
  • Aerosolized droplets of virus remain airborne for longer periods. Inhalation of virus containing airborne droplets (sneezes, coughs) is more likely to occur in regions of low humidity.

Muscle/Joins Stiffness:  Our bodies, which are about 70% water, can become more sensitive in colder weather. As temperatures drop, our bodies can lose elasticity, and it becomes harder to stretch (like when a rubber band is placed in a fridge). Colder temperatures can also cause painful changes in joint fluid thickness. Some studies have shown a strong relationship between cold, damp days and arthritic flare-ups. Omega-3 fatty acids, vitamin K and vitamin C have been shown to help with achy joints. (Be careful taking vitamin K if you take Warfarin medication. Check with your doctor first).

Exercise-Induced Asthma:  People with exercise-induced asthma have airways that are more sensitive to changes in temperature and humidity. This condition usually occurs when there is increased ventilation of dry, cool air, which causes the lungs to lose heat and/or moisture and causes the airways to narrow during exercise. Symptoms include shortness breath, tightness in the chest, coughing or wheezing and decreased performance. Symptoms usually begin a few minutes into exercising and peak after about 10 minutes.

How to prevent exercise-induced asthma:  Warming up for 10 minutes can help prevent the onset of symptoms. If it’s cold, cover your mouth and nose to warm the air you breathe. Use an inhaler as preventive therapy 15 minutes before exercise.

Heart Complications: Some studies suggest that winter weather may increase a person’s risk of heart attack because cold temperatures cause arteries to tighten, which restricts blood flow and reduces the heart’s oxygen supply. This is why people with coronary heart disease often experience chest pain or discomfort during colder weather. Also, the change in amount of daylight hours can cause hormonal imbalance, which can lower the threshold for cardiovascular event.

High Blood Pressure and Cold Weather: Blood pressure is generally higher in the winter and lower in the summer because low temperatures cause blood vessels to narrow. In order for enough blood to be forced through the narrowed arteries and veins, higher blood pressure is needed.

Unique Injury Hazards: Cold weather creates unique injury hazards, including frostbite and hypothermia. Frostbite is when a portion of the skin or bodily tissue freezes from being exposed to the cold. Hypothermia can occur when the body temperature drops below 95oF. Under this condition, the body cannot generate enough heat to keep itself warm and the body becomes unable to regulate temperature. If hypothermia is not treated quickly, it can be fatal.

Weakened Hair, Nails, and Skin:

  • Split Ends: Cold temperatures can warp  hair cuticles and make hair scales weak. The point at which the scales shrink becomes a spot where split ends can form.
  • Weak Nails: Nails grow faster in warm weather than in cold weather because blood circulation slows down in cold weather. If nails are exposed to the cold for too long, the keratin used by your body to help nails grow is used instead to keep the rest of your body warm. The result is weak and brittle nails.
  • Red Skin: If temperatures fall below 10oC, blood vessels near the skin’s surface alternate between dilating and constricting. This happens because your body is trying to not lose too much heat, while simultaneously trying to supply the skin with enough blood for oxygen and nutrients. This phenomenon explains the red cheeks and nose that are characteristic of frosty weather.

For more information go to:

Your Parish Nurse, Kara

Flowing With Pastor Flo – January 2015

Before Jesus was born in the Bethlehem manger, many people had prayed for the  Messiah to come. One such man was Simeon, to whom the Holy Spirit revealed he would not see death before looking upon the Messiah. <!–split–>  In fact, he was allowed to hold the infant in his arms and pronounce a blessing upon him. What a joy!  He is no longer the Bethlehem Babe, but the risen Christ who sits at the right hand of the Father interceding for you and me. As Christmas has come and gone for 2014, let us honor Him lest we become slack in our efforts to proclaim His truths. Sadly, some Americans don’t know Him as Savior. To them He is only a baby, a myth, a face on a canvas, or some type of Santa Claus. But we know and worship Him as Lord. This is why we must tell others who He really is so they too can experience the true joy of Christmas. Today He reigns supreme as the risen Christ and our soon coming King. Let’s put Jesus first during this Christmas season! After all…Jesus is the ONLY reason for the season!

The Best Gift of all,

Pastor Flo


Flowing With Pastor Flo – December 2014

“It’s the most wonderful time of the year!” You know those lyrics from the secular Christmas song, right?  Primarily, those words refer to December.  However, for me, it also  includes the month of November…the month that starts it all.  Let me tell you why.   First, November contains “Thanksgiving,” and, naturally, December “Christmas.”  These two holidays are extra special to me for several   reasons.  From a purely human side, I absolutely love eating dressing/stuffing with cranberries.  More specifically, my daughter in-law Kay’s dressing/stuffing (whatever you call it).

Christmas from the human side … I really enjoy the lights, the music and the food!  But it’s not just about food.    Thanksgiving and Christmas mean something else to me…FAMILY.  I look forward to being together with family and the holidays have a way of drawing families together to make some very cherished times together.

But my friends, there’s more … As Christians, Thanksgiving helps us re-focus on all that we have and on all that God has done, and is doing for us.  It helps us, the Church people, get back on track in obedience to “in everything give thanks”  (1 Thessalonians 5:18).  Then, Christmas re-aligns us about what a miracle is; what servant humility looks like; and what the greatest gift of all is (John 1:14; Philippians 2:5-8; John 3:16).

My point is this…don‘t miss it! November and December are not only “wonderful,” but they are also usually extremely full; November (Thanksgiving, Advent) and December (Christmas!)  Let me say that Advent is the season four weeks before Christmas in which we prepare for the coming of Christ.  This year we begin Advent on Sunday, November 30th. Advent is the period of preparation for the celebration of the birth of Jesus and its name comes from the Latin word  adventus, which means “coming.”  The season also celebrates Christ’s anticipated coming again in the fullness of time to rule triumphantly over life in heaven and earth, as well as the  coming of Christ as the infant Savior whose birth we celebrate at Christmas.

With that in mind, As we give “thanks” and look towards a “blessed Christmas Season,” let’s remember to keep Jesus at the forefront of all we do and say and let’s pledge to be faithful to our Lord, Jesus Christ, as we serve Him and this, His Church.  I encourage you not to “rush” through activities, gatherings, etc.  Stop, slow down, and soak in the special times.  Don’t miss them!

With a servant’s heart,  Pastor Flo