Vegetarian Eating: Being a healthy vegetarian Ten to twenty years ago, nutrition experts thought vegetarian diets were not nutritious and that getting .1 rul.incco met wtmoui nwi was mu possible Today, we understand that being .1 heallhv vegetarian is much easier than previously believed Nutrition experts thought you had to have meat in order to get protein but this isn't true I he amount of protein required to maintain health is less than nutritionists formerly believed! Also, protein sources from many plants are higher than many researchers had believed For exam ple, oatmeal is |7r5 protein and lentils are Tfl'H protein According to Connor ft Connor, authors of The Nru1 American Diet, ten percent of our daily calories should lx- protein For those of us who eat a 2,000-calone-a day diet, that's 200 calories, or SO grams, of protein Fating several kinds of complex carbohydrates and vegetable’s will allow your body to manufacture the complex proteins from the amino acids in various foods Why be a vegetarian? Did you know that lot every In pounds of grain and soy fit.) to beef i attic in I he United States, we get hack one pound on our plates? This amount of grain has 21 times more calorics, eight times more protein, hut only three times the amount of fat as a pound of hamburger, definitely more1 substantial, healthful and humane than consuming beef I togs consume six pounds of gram and soy, turkeys four, and chickens three, for one pound of meat Although debatable, there mac be a greater life expectancy among non meat eaters I skimos, whose diet is primarily meat, have one of the short est life expectancies ot any culture Vegetarianism is also a creative way to live a big part of your life It can be' fun and adventurous being a vege tarian Choosing where to shop In I ugene one can find a good selection of health I(HkI stores which contain many vegetarian specialties, including Oasis, I he New Frontier Market. Ihe Kiva, l~he Ri*d Barn, and others I o focus on (list one, Sundance Natural hoods is a place w here ,t vegetarian can find more than she ever w anted The specialty of Sundance Natural hoods is what they call their Sundance Maples - popular puns among the shoppers at Sundance as well as good starters for a vegetarian refrigerator This includes but is not limited to the following nce.vitamin C in bulk powder and tablets, canola oil and other oils in hulk, whole wheat flour and other flour, lentils, rolled oats, and raisins All of those are organic, of course Sundance also has a large, unique salad bar full of mostly wheatless and dairy less gixxlies for those with these food allergies They always have a pasta and soup of the day and a veg etarian chili made with taman. Sundance also has the newest in meatless substitutes like tofu and ternpey. including set tan, a washed wheat flour to be marinated and baked that leaves gluten behind This provides an excellent substitute for ground beef or even chicken This was a Japanese invention and is the latest in natural f<x>ds. In addition to specialty stores, you can also find great vegetarian and bulk fixHis at places like Ware-Mart and Fred Meyer Some other health food places are. The Kiva grocery store, on 125 W 11th; Govinda's Vegetarian Buffet restaurant on 153 VV Sth, Hawthorn's Cafe and Deli, on 153 F Broadway, and the Glenwood restaurant, on 1340 Alder street BLADES, Continued from Page I nationally known fitness expert and author of l it or Fat, inactive bodies have what is called “marbling fat" or streaking fat throughout their muscles Even if you're not gaining weight-—if you're not exercising, your muscles are turning to (at! Aerobic exercise tones muscle and increases its metabolic rate All of these things make you burn more calories (even when you're asleep) Rollerblading is a form of aerobic exercise The word "aerobic” means air, but more specifi cally refers to oxygen in the air The* muscles need oxygen in order to function, and their need for oxygen increases dramatically when we work them Aerobic exercise means steady exercise that demands an uninterrupted output from the muscles for a length of time Since it's difficult to measure the muscle activity itself, we measure the oxygen demand of the muscles As you exercise harder, the amount of oxygen demanded by your muscles increases, and your heart goes faster There is a point calk'd the maximum heart rate where your heart cannot beat any faster regardless of increased intensity in exercise- lor the greatest effect from aerobic exercise, a good rule of thumb is to exercise at a heart rate that is o<) to SO percent of this maximum Rollerblading allows you to do this We have a rollerblading tacility very dose to campus, it is calk'd the Campus Skate Co and it s located at 720 E 13th street The price for skate rentals ranges from $4JO to $5 50 an hour and includes all the safety equipment you need (helmet, wrist guards, etc ). The Campus Skate Co also offers both private and group lessons. The cost is $10.00 an hour for one person and $2 00 for each additional person in your group To schedule a training session call them at 683 3516 1 have been in the Campus Skate Co. sev eral times and the staff is extremely friendly, helpful, and knowledgeable about rollorblad mg Many of the paths in Eugene that are used for running and biking can also be used for rollerblading For beginners, I would recom mend the bike path that runs through Amazon Park The path begins at the comer of E. 24th and Amazon Parkway arid ends at the aimer of E ,3()th and Hilliard It is smooth, flat, wide, and usually not very crowded. There is a creek that runs along one side of the path and the park is fairly wide open with fields of grass Peaceful and serene. Amazon is a great place to get startl'd COUNSELING, Continued from Page 3 often have a hard time doing it For instance, suppose a relationship we are in right now is abusive We know the right thing to do for ourselves is to get out of this relationship, but this is more easily said than done Many of us know what the solution is, but we have a hard time following through with it A coun selor may help you lind the right techniques to reach the solutions you already know They can point out things that are blocking our decision processes, and help us progress out of these difficult situations The student counseling center is hero to help you Don’t cheat yourself out of a chance to get help for reasons like the one's above You or your friends may not have the answers to everything, but someone pro fessionally trainee! might be able to shed some new light on your problems with caring objective opinions and confidentiality If vou have any concerns that you would like to ask about, call the counseling center at 346-3227. STRESS, Continued from Page 3 ously useless if we don’t believe we can handle the situations that confront us Self-image is undeniably linked to the way we handle situations that confront us Try beginning your day by listing your assets and capabilities Bombard yourself with the reality ot your own competency. In addition, develop a strong social support system Find people who can be trust ed and don’t be afraid to lean on them now and then. The Well “Now StAff Director of Health Education: Joanne 1 rank Peer Health Advising Coordinator Annie Dochnahl Special Services Coordinator Ila Ausland Health & Nutrition Counselor Tatiana lsotov Cholesterol Educator Sureish Nathan Editor of Well Now: |oe Livingston Salesperson: Angie Windheim Production: I>v McCobb Second Term Peer Health Advisors: Melanie Brevoort, t arlee Faro, Anthony Hoy, Nick Jacob, Jensen Lang, Carla Spangler, Deborah Tucker, Peter Velluhni First Term Peer Health Advisors: Amie Steele, Adria Ckindness, Wade Lester, Jill Brayton, Andrea Debnam, Victoria lambert, Stephanie Aas, Azra Rahim, Shawnna Durand The Well Now is a newsletter sponsored by the Student Health Center and produced by the Health Education staff with the assis tance of the Oregon Daily Emerald. All articles are written by students and GTFs for the Health Educa tion Program. Information and resources tor well-being Conflict Resolvtion: University Counseling Center 13th Street at Agate 346-3227 UO Crisis Center hotline 34f>-4488 24 hours a day Sexual Assault Support Services 484-V7S5 U ot O Mediation Program EMU Room 318346-4240 Office of Student Advocacy EMU 318 346-3722 Women's Resource and Refenal Center Suite 3 EMU 346-3327 Office of Academic Advising and Student Services 164 Oregon Hall 346-3211 Career Planning and Placement 244 Hendricks Hall 346-3235 Center for Academic Learning Services 68 PLC 346-3226 Office of Affirmative Action 474 Oregon Hall 346-3123 Office of Public Safety Straub Hall .346-3444 Student Conduct Coordinator 364 Oregon Hall 346-1141 Coordinator Gay, Lesbian, Bisexual Concerns 346-1142 Lesbian Gay Bisexual Alliance 346-3360 flumdtJ ConcMif: Office of Student Financial Aid 260 Oregon Hall 346-3221 Student Employment Office 12 Hendricks Hall 346-3214 Student Health Center 13th Street at Agate 346-4441 Health Education Program 346-4456 Physical Therapy and Sports Medicine 346-4401 Slocum Sports Medicine Lab 346-4147 dub Sports 346-3733 Recreation and Intramurals 346-4113