Courtesy photo
Five generations of Agnes Pilgrim’s family join her at the Nesika Illahee Pow-Wow in August.
Courtesy photo
Rowan Greer qualifies for
Junior Olympics
Rowan Greer, age 10 and a fifth-grader,
competed in the Washington state and
then the Regional USATF Junior Olym-
pics in Portland, Ore., in shot put, 400m
and 800m.
He earned top finishes in the 400m and
800m races to qualify for the USATF
National Junior Olympics in Jackson-
ville, Fla.
Transition from soft drinks to water
By Nancy Ludwig, MS, RD, LD, Siletz
Tribal Head Start Nutritionist
often a button for carbonated water only
(without syrup) in a similar place to where
you find the water only button. There
is often no charge for water, which also
is beneficial to the budget. Many times
lemons are available as an option as well.
When in a restaurant, carbonated
water from the soda machine is often an
option. You just need to ask. Usually there
is no charge. This works for children and
adults.
For those adults who go to bars or tav-
erns and avoid alcohol, carbonated water
from the bar tap is an inexpensive option.
Remember to tip your server if you are in
for a long night of drinking water.
In the end, your goal is to drink
unsweetened water with minimal addi-
tions, but every now and then you may
want to celebrate by dressing up your
water with creative options.
Ingredient options
(see photo for examples)
Sparking water (seltzer water or club soda)
Splash of juice (starting with half volume
and reducing to an actual splash)
Ice cubes
Fresh or frozen berries or sliced fruit (for
a special treat)
Sprig of fresh mint or basil (option)
Tips
At first, replace soft drinks with selt-
zer water or club soda. This does not save
money, but serves as a gateway to healthier
options. If you stay on the carbonated
water kick, you may want to invest in a
small carbonation machine.
When you first make sparkling juice
drinks, start with half the volume in juice
and decrease the amount from there all the
way down to only a splash.
Don’t forget the embellishment of a
simple wedge of lemon or lime. Cucum-
bers also are a refreshing option.
For fun or special occasions, dress up
your beverage with fresh or frozen berries
or sliced fruit.
Another special option when avail-
able is fresh mint or basil. I’ve also used
other herbs, such as a small rosemary
sprig. Use your imagination. I really like
peach with lemon and basil.
While you are reducing your pop or
soft drink habit, if you find yourself at a
self-serve fountain looking at an array of
soft drink options, remember that there is
Please share your ideas with me. Siletz
Tribal Head start offers my time at no cost
to you to support family nutrition over
the telephone. Please contact me if you
have nutrition concerns about your Head
Start child. I can be reached through your
teacher to schedule a phone call or by email
at creativeenergy@nancyludwig.com.
If you have not sent in an application for your child to attend Siletz Tribal Head Start, it’s not too late. Call 541-444-2532
or 800-922-1399 to request that an application be sent to you.
Applications also are available on the Tribal website (ctsi.nsn.us) and at the Siletz, Salem and Portland area offices.
Courtesy photo
Ian Greer competes in Regional
Junior Olympics
Tribal member Ian Greer competed
in the Washington State Junior Olym-
pics in the 800m and 1500m races. He
earned qualifying spots in both races to
compete in the USATF Regional Junior
Olympics in Portland, Ore.
Both Ian and his brother, Rowan, are in
training for the USATF Junior Olympics
Cross Country. The state, regional and
national meets take place in November
and December.
Natural Resources
Department
Contractors List
The Tribal Natural Resources
Department periodically solicits bids
from contractors for a variety of work.
If your company would like to
be included on our lists to receive
requests for bids/proposals for any
of the services listed below, please
contact Natural Resources Manager
Mike Kennedy at 541-444-8232 or
800-922-1399, ext. 1232, to be put
on the appropriate list.
Tree Planting
Precommercial Thinning
Hazard Tree Removal/
Tree Trimming
Mechanical Brush Cutting
Logging Road Construction/
Maintenance
Logging
Log Hauling
Timber Falling
Herbicide Spraying
Concrete Construction
Statistical Analysis
Macroinvertebrate Identification
Water Quality Monitoring/Analysis
October 2015
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Siletz News
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