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