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