FROM ROOTS AND BERRIES TO ICE CREAM Intrigued by their friend's latest invention trom St Louis - an^ce cream maker - tbe cowboys spent the whole day turning th* ice cream crank and getting a lit tie cranky thiynwNO because HMt lee cream concoc tion was giving them alt sore a-m*. When they Anally got 1 !r shed wi'h eyes bulging and spoons n hand, lhe> an took • tut* 't the reamy white substance - they loved It' This was the s ene on T V that made me realize how timet h.i.e changed Now ce cream has become an almost pe'manent In lure l the freezer within a minute 'ear * "Men ; ’ i rare treat with e>- essive path tc Ob! i 1 Ou' modern Western diet has given us a I but r also costing us toe !)W you know ou- diet h <■ <<■ lined * larch suga' an<i (at, has beer imp! ated m ' na'y heart disease gall bladder d s-ase rjiverti ilw : • ease appendicitis colon cancer >a'> >*.*• veins hem- •• rhoids (sounds appealing) and that these same d t eases were seldom reporter) in hunter qatnereis ' < ;• cultural people-* Ah yes. another dilemma of the modern a >;d This article is not about bashing . >■ ream a happe' to it. tool, but m the days ol high technology and mass consumption what has happened lo our die! am) it good lor us’ In the days o( the hunter gatherers we were active matures eating fresh (foils ve jetabies a- d a (at wild meat In lacl. out ol the ? lo S million years that hu mans have boon - the earth 99 , : the tin <• they a juired • -! by gather--; a d | ■■> ts 1 , c ! hunting wild ammats lAnlhfi by Embi- and Em tier) New lay- we have be a’- -dent.i'V de;ie- le — highly refined lood supplies that are tainted with la! sugar, salt and contain tittle fiber A . .rd-g the the Ame'ica- Journal of Pubic: Health -a' . jive- la, 4 percent pi Ameni an adults go with -jl hud 20 pet don't eal vegetables and 80 p>- • ; w thoul w'i • grain cereal or bread Although we an t go back lo bemg hurise' gatherers it would be wise lo consider the evolub "ary tint ft if kept humans going lor such a long lime Some lads at-out diet may surp- - . ... For e»am pie most .."unifies ol the world ie»cept industf.ai.zed Europe the Scandinavian < ountnes. Canada ano a lew tht-v d - )t eal the way w- i m the US '' •• ' ' unlike ours, is low in sugars 'als and meals but ' .. n ' starches and vegetable sources o! protein Cons" quentiy those countries that do not sham our diet also do not share in our diseases ol affluence such as cor > nary heart disease Am ther tact that may surprise you is that Amp", ans didn t always eat like the. A ceding to the U S Depart me'it of Agriculture we eat much more meat, poultry fish and sugar and drink much more alcohol and sof! drinks than in 1910 In tact today are eat most of our protein 70 percent from animat sources whereas m the Marly 1900 s 50 pe< ent • ‘ ■;/ p' ’te - ame ‘mm plant sources At 11 r-j --g I. J,me B' “ly s A.." Bo » ut every 6 . atones Americans cmsume are (rum tat , or added sugars Ou' diet e. dphnewt in fresh fruits and vegetables and is also •* • ‘die' Hence we are at •. ied with health j ■ *blems such as hemorrhcx is ^a'• cose veins and colon cancer Consumption of empty ai ine f rods such as a’td’ ated s -las 'iu'1-t n d drinks'; beer A •• ; t' " <J‘ add p fit t> Pi have • eased white out tela’ ta ' ■ s have dpt'eased In. ,! rt we are ng IKHe pt”* ‘ ids than ever te'lo'e Besides our uta&es or »>. ’ s. healthy ‘ -d what has te hnplogy fcn* t1 it . jp> A .C0‘!"’d ’ the l.i •.fa ft # ot fiiilrif or*, retd-• ■ .•.*■ it ■■ , . 14 [V ■ (•• • cl the Vitamin E 1 p"' -*H ' t's "• '11111)0 SO ■ • of tec panUHh*" C a |Q, add 5c ••' ' * thM . 'ami" 66 tou'i-d ?h* ' • jt’ •. w‘ li w* ■ it ke'he N i-tveeighl percent of 1 / ■: tt-p US ■ ,.,• v • ,r Potato -tups •fmt'nt i" o' the ••• ■ ' • ' > t tcipivi in the 'ig-- a pptaf Trie1 "awe b the 1 g tern storage fa' ; rta' '.' , I'U) '"n .-i"; • i ■ <j thjt stea .." aimed iftrio si- ,Jc ; v edt ‘ ds Vitamin Bti au'ii-d beand (ovc W i"" <5| the ■ and 'ro.-en ;>.'a!'i' ■ 44 pe> • 1 : i* ■ - Be i w.i ■ 1 • ■ fmd out that fresh 0'3« jes " the g* ■ ••"» sloe at times have been 'gund tu ta"1 Vdamii ( It eenn ’hat <age lime transf da' e«[ t tr. su- • . .cut right . a, : ‘ t ’ ■ • e ■ dr- 'i-a'..- tIU ntjlrtflor 1 ■' ’ Sotx" •(' , u pul uui uUJ. wlmed ■ ' c : ’ into your mouth followed by a scoop ot your lavonte .. i* cream remember that we humans didn t . d by Malania Stead p ANOREXIA NERVOSA i jusi neea ro lose 13 more pounas and my life will be perfect '' Sound fa rruliar? Unrealistic7 Vet. so many indi viduals diagnosed with the eating dis order anorexia nervosa truly believe this Anorexics become obsessed with di Ieting. lose up to 25 percent of their original body weight, feel fat when they are emaciated, and honestly be Ilieve weight loss will be the answer to their problems The label anorexia ner vosa. simply defined, is a condition of (self starvation which primarily affects girls and women between the ages of 12 and 20. but can affect older and younger females as well as men With so many men and women pre occupied with the media's image of be coming thin, attractive, successful superpeople, many individuals develop eating disorders to cope with this anxi ety Dieting seems to give anorexic in dividuals a feeling of control and pow et amidst their everyday responsible ties and and pressures of the real world But. the power'' an anorexic feels is illusionary since the more weight he or she loses, the less power ful and independent he or she be comes Although the population of diag nosed anorexics has been well-overes timated in the past years (individuals have been miscategorized as eliciting anorexic symptoms and behavior when in actuality they shared symptoms closely related to other disorders, (i.e binge eating and excessive dieting), medical experts still believe anorexia nervosa is nearing epidemic propor tions in young adults and teenagers If there has been previous controver sy about the characteristics of an ano rexic, it has been the definition. Ac I cording to the American Psychiatric I Association, an anorexic is described 1 as an maiviauai wno reiuses iu main tain minimal body weight In accord ance to his or her age and weight Anorexia nervosa usually follows a behavioral cycle which begins with an "innocent diet This diet begins a a feeling of control for the individual Once the diet goal is reached, another is quickly implemented, often with the addition of excessive exercise As more an more weight is lost, physical, emotional and behavioral changes oc cur Physically, the person often be comes emaciated, has muscle aches and cramps digestive problems, brittle hair and nails, dry skin, absence of menses in women, body hair growth and sometimes hypothermia. In extreme cases, anorexia nervOsa can damage the heart, shrink internal organs and affect reproductive organs. Emotional and behavioral changes may include distortion of body images, along with low self-esteem and depres sion, obsessive preoccupation with thinnes (often anorexics weigh them selves several times a day), excessive exercise, laxative and diuretic use, and participation in other eating disorders It is very important to recognize these symptoms when they do exist because 2- percent of individuals who fail to receive treatment end up dying from the disease If you are an individual suffering with anorexia, do not get discouraged Help is out there for you. The University Stu dent Health Center has counselors who specialize in eating disorders available to University students • University Counseling Center 346-322 7 • Lifestyle Planning Program Health Counseling and Peer-Health Advis ing 346-4456 by Kari Ragnes TOFU ICE CREAM I know what you're thinking Tolu h e Cream YUK' But before you judge be daring and adventurous Go on .1 tofu trek and let your taste buds become what the> always dreamed of being pioneering taste buds So gel your blender ready anti blend these ingredients together until smooth - The juice 6t a large lemon or two limes 16 ounces of firm tofu -3 Tablespoons sugar 3 Tablespoons canola oil 1 teaspoon of vanilla flavoring 12 of a banana - 1 cup of your hoice of fruit 1 e strawberries, raspberries blackberries or. blueberries Now place in the freezer tor about 4 hours Beware of over freezing1 Don t let your Tofu Ice Cream gel too frozen or else v ou II have to chisel it out of the 1 ootainer with a hr, el and hammer Then let your taste buds en joy your i holesterol 'ret' ice cream TOFU CARROT CAKE MUFFINS Adapted from TOFU GOES WEST Mix with a blender until smooth 2 egg whites 1/2 cup canola oil 1/2 to 3 4 cup honey 8 or tofu 2 teaspoons cinnamon 2 teaspoons baking suda 1 2 teaspoon salt Beat in. 2 cups whole wheat flour 3 4 cup grated carrots 1 cup chopped nuts (optional) Fill muffin tins 3/4 full and bake at 326 de grees for 30 36 minutes Then EAT EM by Melanie Steed Tot >TorTnorTnrx xTnnnnnnnr BOOKS \ Have you been wondering how t tune up • that body7 Here s .1 tew good t»> >ks with 1 i t, vice about nutrition oxen r.t ,m t rc( 1; «, • V healthy living ^ / ') THE NEW LAUREL S KITCHEN by R .Pert- \ son. Flinders and Ruppenthal ( This is a great collection of vegetarian low \ fat high fiber recipes with d o ns s ways ( to cut back on fat without losing flavor E> : cellent guide for rooking with legumes ,m : • grains JANE BRODY'S NUTRITION BOOK by Jan. ) Brody i This is a well researched book packed with j almost every conceivable aspect of nutri j tion It includes dozens of healthful recipes ' nutrient charts and special diets for special I needs j 1 FIT OR FAT? This book dispels the myths of dieting spe cifically about fat verses weight Other top ics covered are exercise, dieting and nutri tion TOFU GOES WEST by Gary Landgrebe If you love tofu here's a tofu lover s dream hundreds of recipes using tofu Tofu is a great substitute for meat when combined with grams and tofu doesn't contain choles terol i i i j i \ \ \ \ \ \ IN GOOD HEALTH Asthma is an illness in which the air ways are very sensitive and intermittent !y become narrowed, making air move ment difficult During an asthma attack, the muscles that control the air pas sage go into spasm. Consequently, the air passage become more narrow In ad dition. the insides of the air passages become swollen, and more mucus is se creted. which interferes further with breathing Asthma is a common problem affect ing approximately nine million Ameri cans Some common triggers of asthma include allergies, exercise, upper respi ratory infections, and exposure to cold air fumes or air pollution Stress may aggravate asthma but not actually cause the illness Most patients with asthma can con trol it and lead normal lives if they un derstand their problem and work closely with their doctor One of the important triggers of asthma is exercise — espe cially for the college-age person Vigor ous exercise such as running or biking frequently worsens asthma If asthma is in poor control, one's ability to exercise will be limited by shortness of breath, coughing and wheezing. You may note only mildly increased shortness of breath while exercising, but shortly after stopping exercise you may experience significant coughing, chest tightness and wheezing which may last 30 minutes or more This problem is worsened during the spring if you are allergic to tree and grass pollens or mold spores The com bination of allergy and exercise triggers may make asthma very limiting If alter gies appear to be causing problems, it is helpful to take some avoidance meas ures Exercising inside is a good option Wearing a pollen mask and sunglasses 1 will decrease the amount of polle ex- ' posure. ' Pollen counts are often the highest in i the early morning hours with another I peak in the late afternoon. Exercising in i the evening may be better although i there will still be pollen in the air Rain i will help to clear pollens from the air, j but sometimes mold spore concentre j tions will become higher with damp air j In Eugene, it is quite difficult to avoid j outside allergies totally If an allergy is j severe and limits your activity, it would j be helpful to seen an allergist to deter • mine what you are allergic to and to j consider the use of allergy shots • If you are experiencing these symp : toms with exercise, there are also good j medications which can be taken tc pre vent them Inhaled bronchodilators are j excellent if used before exercise An other preventative medicine. Intai may be added for additional benefit You : may see your general physician at the \ Student Health Center for these medi cations. In addition, there are physi cians who specialize in allergy and asth- ■ ma who are available at the Student ! Health Center for consultation ) Richard Buck. M D and Virginia Buck. \ M.D . Physician Consultants in Allergy • and Asthma at the Student Health Cen ter ) Did you drink your si* glasses of water today'1 A body weight loss of 10- after extensive sweating can cause death Wa ter has many important tunc lions in your body For instance water is the medium for thou sands of biochemical reactions It carries nutrients to ce through the blood and lym phahc system it carries waste from coils for excretion in urine and sweat Water gives form to cells, it maintains body tern perature lubricates joints and it surrounds and protects the fe tus Fitly dive to Sixty percent of your body weight is water Wa ter is the most important sol vent in the body and many sub stances dissolve easily in water like vitamins B and C In order to prevent heat disorders water should be drank before, during and alter exercise/practice The amount of body fluid lost de pends on environmental tern perature and humidity The amount and type of fluid need ed to replace that loss are im portant Most sports physio■■ gists, incidentally, do not rec ommend sports beverages They recommend water As a general rule you need half a pint of water for every 15 minutes of physical exercise If you do not get enough fluids your phy ,, .1 performance is towered a! 3 4 loss of body -veigfit High muscle tension high body temperature changes m the central nervous system, loss of appetite depression headaches and aching joint are just some of the effects of not getting enough wafer To avoid dehydration here are some help ful reminders «1 Drink to avoid being thirsty It you do become thirsty then that is art indicator that you should have drank wa ter approximately an hour ago ■ 2 Soft drinks are out water is • Soft drinks have empty «dories no nutritional value It you drink liquids high in caffeine such as some soft drinks, often and some teas, you may be dehy drating yourself because cat teme acts as a diuretic *3 Drinks high in water content can meet the body s fluid re quirements Milk and truit luices are nutnh > is drinks M'O is high in calcium protein and water Fruit juices are high ir , tamm C and potassium Take control of yOur body drink no fruit juices and at least si* glasses ot water a day Do your body good make the right choice WATER ITyj.Mfli-VrTl IBFood FAC fsm WHAT HAPPENED TO WHOLE GRAIN CEREALS? The fate of whole-gram cereals goes like this: Remove the protein rich wheat germ and sell it in a bottle Take out the bran so that it can be sold in a box The left-overs get fluffed up, puffed out and sprinkled with a little artificial and chocolate and strawberry flavoring Ta da, out comes a cereal like Teenage Mutant Ninja Turtles Now the original prod uct has been reduced to one gram of protein for one ounce of the cere al One ounce of oats contains six grams of protein * ICE CREAM Most snacks made with regular ice cream have at least two tea spoons of fat. while premium bars by Haagen Da/s or Nestle could have as many as six N .'' i' ■ A. tion HoAHh Lottoi. Js. 10 1 -on) a-:-:-:-:-: : : :-: : : :-:-: :-:-:-: :-:-: :-:-: - : FAT... Between 40 and 35 of the calories in most fast food meals come from fat Most nutritionists recoin mend that no more than 30 of your dai ly calories come from fat N«*w l n ) tftl - ’ V ■ ! < • -xx:x;x;x;xxx:xxx:-xxxxxxx iW:: ’ GUIDELINES FOR GOOD NUTRITION Recommendations from the Human Nutrition Center of the U S Department of Agriculture dietary guidelines: • Eat a variety of foods • Maintain ideal weight • Avoid ,i lot of fat. saturated fat and cholesterol • Avoid a lot mI si >dium and salt • Avoid a lot of sugar • Eat foods with starch and fiber • Drink only moderate amounts of alcohol. IN NEED OF PRACTICAE EXPERIENCE??? Art- you studying in the he j f He •. th >' , etiology Exercise Science, Communication j. .if ilism >ir an, held ot study Attn a-. • t-a est m health related issue--’ Peer Health Ad vising is a program set u; to provide student-, an opportunity to learn about he i f issue , su h a-, substance abuse stress st-maiity nut'ition and mental health nmbined with pr.icti :ai experience in presenting, peer-health counseling organizing and writing lor the Well Now on health related issues Here ■> a personal description ot the rape presentation , given by Kari Ragnes and Barbara Rodgers It is well known that the key to healthy, intimate relationships and friendships begm with eft->. tive communication Unfortun.it--1, tear and the lack of .vords or skills to express ur ><-. I mgs often c-eates contusion and unhappine- s when our needs and expectations are not ful tilled Hj[ »■ i ve'y iftiv>ue nul ■ >({«■(■ , j ifi* •• ; <,-■: |hr. i arnpu*. dten occurs be nr." m* i i.i ► ot omnium .it1* ■ n or mis om mumcation ir- relationships The victims of se*ual assault feel violated inhibited, vulner at'li* am* need professional uunselmg Barba ra Rodgers and I Kan Ragnesi. both peer health advisors who have been studying this tope have chosen to address this issue on MTipub We jive presentations on rape* some r mi", n ■■;i,r h * with Wi'M A jam* I Ra;.** at the Dorms. Sororities are) health classes We cover the myths and farts of rape social t/ahon of rape, communication skills. Rape Trauma Syndrome and resources for help If you ire interested in learning more about this issue, we are available to give presentations We an he on (acted it Health Edm at* *' •*• the Student Hi-alth Center 14b 4456 STAFF BOX Editor. Melanie Steed Director of Health Education: Joanne Frank He alth Edu< ator Laurene Shields. Chrissy Bloome. Britt Ellis, Raymond Boyle, Annie Dochnahl. Melanie Steed Layout Design Kristi Strother, Melanie Steed Peer Health Advisors Nysa Williams. Kari Ragnes, Brian Wornath. Angie Foust and Jett Gerber Pr< duction Alice Cannon, Sandi Daller, Susan Head. Jennifer Huey. Don Peters The tV*>« is <i newftletlei '.ponsored r,> the Sludt ucafton program M you have arty suggest i?<s or ar» Steed at 346 4466 or drop by Health Edui i* 1 thr> CLARIFICATION In the last Well Now issue the Rape article by Barbara Rodgers was substan tially edited The author requested this clarification