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About Illinois Valley news. (Cave City, Oregon) 1937-current | View Entire Issue (Jan. 3, 2007)
Illinois Valley News, Cave Junction, OR Wednesday, January 3, 2007 New Year resolutions facilitated with ‘rule of three’ By KATE DWYER Here it is January 2007, and anyone with a Body Mass Index of more than 18 is on a diet. Few of my clients will order goodies until Valen- tine’s Day, and pre- packaged fat-free meals will be the bulk of my business until March. Don’t be dis- couraged by the fact that most people are again order- ing Chocolate Mousse Cakes by then: You, of course, will stick to your diet all year. While you’re devising your sworn plan to drop three sizes in three months, here’s a tip: Those of my clients who have been the most successful at slimming for the long term have fo- cused on what they put into their diets, not what they take out. Remember the rule of three: Eat three whole fresh fruits and three whole fresh vegetables every day. These live, enzyme-rich foods are full of preventative sub- stances, nutrients, and fiber. They fill you up with good- ness. Ensuring that you get them into your daily diet will naturally displace other more calorie-heavy foods. Meet new fruits and vegetables and befriend them. I favor fresh pineap- ple, mangoes, juicy pears, jewel-like pomegranates, and sweet little kiwis. For unusual veggies, revisit earthy parsnips, satisfying sweet potatoes, and crispy sweet bok choy. Try something new with each trip to the store until you have a wide array of favorite choices. R e me mb e r w h o l e grains. Be sure to get at least one whole, unrefined grain each day. Numerous other grains offer trace minerals and new flavors. Try high- protein quinoa (pronounced “keen-wa”), whole oats or barley, tiny, nutty amaranth, and flavorful brown rice. Remember that whole grains contain natural, healthy fats, and should be pur- chased in small amounts and used fresh. Throw out your whole grains from New Year’s Resolution 2004 and replace them with fresh ones you’ll really eat. Use them as side dishes, grain sal- ads, and warm, yummy breakfast cereals. It’s even bet- ter to get several servings a day, but if you aim for one truly whole grain each day, the goal becomes more achievable. Wheat and corn are overly relied upon in the American diet, and have become highly allergenic for many people. So many people order wheat-free meals and treats these days that now I think everyone should take a break from the common allergens now and then to see how they feel without them. Many clients report sub- stantial relief from digestive problems, arthritis, and other symptoms. (If you experi- ence this, see your health practitioner.) If you eat meat, seek sources for grass-fed lean meats. The omega-6 to omega-3 fatty acid ratios provided by grass-fed ani- mals is far healthier for your body than that found in grain fed meats. (See the bestseller “The Omnivore’s Di- lemma,” by Mi- chael Pollan, for details on this research.) Many nutritionists rec- ommend using meat more lightly, and filling in the bulk with vegeta- bles and whole grains. The lovely and knowledgeable Gayla once told me that water is the only beverage. Anything else is a liquid food. These are words to live by. Get at least two quarts of clear, clean water every day (unless your doctor ad- vises otherwise). Water flushes toxins, hydrates cells, refreshes, and helps you feel fuller. Get plenty. No diet plan is complete without um ... gulp, ugh, exercise ... But before you sink a wad of money into equipment destined for next year’s want ads, remember that a brisk walk will do. I enforce my walk schedule by planning in ad- vance to walk with a friend I might otherwise not get to see. Why not schedule one of your walks each week with a lonely person? Then you can combine exercise with good works. After having run your plan past your doctor, of course, you should walk fast enough that chatting takes a little effort. Walk for a half hour to an hour four to six times a week. Personally, I favor the Vanity Jog. That’s where I walk until I hear a car coming, then start jog- ging in case it’s someone I know. There are many addi- tional exercise programs to choose from, and I encour- age you to try them, but ulti- mately what you need most is something you like enough to stick with for the long run. When you’re sure to fill your daily diet with whole fruits, fresh veggies, whole grains, lean grass-fed meats, and plenty of water, there’s a lot less room for empty calories. You can give much less thought to what you must avoid, and you’ll feel nourished instead of de- prived. After a week of bal- anced, nutrient-rich, high fiber eating, I can feel good about a moderate serving of hazelnut Napoleons with mascarpone whipped cream and fresh raspberries, and I know where to get that! Still, here it is January, and a year of slight excesses with my finer dessert crea- tions has added up, and, like you, here I go again … Is anyone selling an used Ab Lounge? Page 9 Band of vandals strike central Cave Junction By MICHELLE BINKER IVN Staff Writer A band of apparently teen-aged vandals on a mali- cious spree in Downtown Cave Junction are suspected of smashing a window and stealing two security flood lamps Friday night, Dec. 29. But their activities were hindered by the efforts of watchful citizens. Nacho Mamas owner Andrea Thomas first re- ported the rowdies to law enforcement just before 10 p.m. She described a group of five young people, male and female, “with pipes,” who were hitting buildings. An employee at CJ Video Mart/Radio Shack phoned with the next com- plaint, stating that a group of people were throwing beer bottles at the windows of the business. “It’s really aggravat- ing,” said Angie Herde, a single mother of two who works at Nacho Mamas. The windshield of her car was smashed -- the second time in one month her vehi- cle has been been struck by vandalism. Herde and Thomas chased the vandals away from Isaac’s Discount Gro- cery between Nacho Mamas and Bear Images, where it was believed the group was preparing to smash more windows. Thomas and Herde chased the hooligans to Un- cle Billy’s Diner, where the suspected vandals sought to escape by climbing onto the roof. Several bystanders recognized them, and pro- vided names. Around midnight, a trio of vandals were seen steal- ing the hot bulbs from secu- rity flood lights around the “Illinois Valley News” of- fice. They fled when the witness responded to the sound of a ladder banging against the building. The ladder was taken from a roofing project at a nearby building. Herde is pursuing charges. She has contacted a parent of one of the tenta- tively identified suspects, who has been helpful, she said. She would like whom- ever is responsible to pay for a replacement windshield. “I’m fed up with this,” Herde told “I.V. News.” At least one affected property owner stated that he is armed, and “would not tolerate” this sort of activity. Water Wells Pump Sales Installation Service 592-6777 1470 Caves Highway (Kate Dwyer operates an Illinois Valley catering ser- vice. She can be contacted at 592-2214 or visit katedwyer.com.) Licensed • Bonded • Insured Locally owned and operated in the valley for over 25 years. WWC #1504 • CCB #152266 • CPl #7-113 Member Oregon Ground Water Assoc. Email bag ILLINOIS VALLEY FIRE DISTRICT (IVFD) re- sponded to a request for a swift-water rescue of two dogs on an ‘island’ in Illinois River off Farris Lane, a private dirt road off Barlow Street, Mon- day night, Jan. 1. Be- cause of various circum- stances, the animals were left alone overnight and it was found Tues- day, Jan. 2 that they had ‘self-rescued’ (Photos by Dale & Elaine Sandberg/ IVFD Media Dept) Restless nights can mean sleep disorder Having trouble getting to sleep at night? Feeling a bit confused in the mornings or unable to remember what you have to do today? Not getting enough sleep can really throw you off your game. Before you write it off to eating a late dinner or an ex- cess of caffeine, consider that you might have a sleep disor- der. Insomnia not only can adversely affect your mental health, but can lead to weight gain, energy depletion and stress. Nearly all these symp- toms can disappear when you get enough sleep. The root of the problem often lies in the central nerv- ous system. Melatonin is a chemical in your system that regulates the sleep cycle. Se- rotonin, which regulates ap- petite, sleep and mood, is necessary for your body’s production of melatonin. A vitamin-enriched sup- plement, such as XTKO from Xyience, could help. If you’re not getting enough vitamin B- 6, magnesium and zinc in your diet, your body might not be producing enough me- latonin and serotonin. Many factors trigger sleep disorders. Working ir- regular hours throws off sleep patterns, making you drowsy during the day and causing fitful sleep at night. A change in medications dis- rupts sleep, as can stress, use of alcohol or nicotine. Simple changes to your routine, such as finding a way to relax before bedtime, can help you alter your sleep pat- terns naturally. Warm milk or a hot cup of herbal tea may also do the trick. For more information visit www.xyience.com. (NewsUSA) And they ask why I like retirement… Q: How many days in a week? A: Six Saturdays, one Sunday. Q: When is a retiree’s bedtime? A: Three hours after he falls asleep on the couch. Q: How many retirees does it take to change a light bulb? A: Only one, but it might take all day. Q: What’s the biggest gripe of retirees? A: There is not enough time to get everything done. Q: Why don’t retirees mind being called seniors? A: Because the term comes with a 10 percent discount. Q: Among retirees what is considered formal attire? A: Tied shoes. Q: Why do retirees count pennies? A: They are the only ones who have the time. Q: What is the common term for someone who en- joys work and refuses to retire? A: Nuts! Q: Why are retirees so slow to clean out the base- ment, attic or garage? A: They know that as soon as they do, one of their adult kids will want to store stuff there. Q: What is the best way to describe retirement? A: The never-ending coffee break. Q: What’s the biggest advantage of going back to school as a retiree? A: If you cut classes, no one calls your parents. Q: Why does a retiree often say he doesn’t miss work, but misses the people he used to work with? A: He is too polite to tell the whole truth. First office at I.V. Medical Center Monday - Friday by appointment Pain - Stress - Injuries Deep massage CranioSacral Therapy Senior Discounts Gift Certificates 30 years experience in water, sewer & pipeline construction, brush clearing, septic installation & utility line trenching Specializing in alternative septic systems READY TO DIG & AIMING TO PLEASE 24 HOURS A DAY 1-(541) 597-4486 CCB#159580 The one charm of the past is that it is the past. - Oscar Wilde - MANSFIELD R. CLEARY Attorney at Law General Practice in Illinois Valley since 1980 Practice includes but not limited to: Bankruptcy - Eliminate financial problems Living trusts - Avoid probate Estate planning - Wills, power of attorney Domestic relations Auto accident - Personal Injury Criminal - DUII Real Estate contracts - Foreclosure 592-2195 200 W. Lister
