9A
THE DAILY ASTORIAN • WEDNESDAY, JANUARY 4, 2017
Diet res-illusions: Tips from
the pros on how to lose weight
By MARILYNN
MARCHIONE
Associated Press
AP Photos/Kirsty Wigglesworth
A Humboldt penguin swims during a photo call for the annual stock take at London
Zoo in London, Tuesday. Caring for more than 750 different species, ZSL London Zoo’s
keepers face the challenging task of tallying up every mammal, bird, reptile, fish and
invertebrate at the zoo.
LONDON ZOO TO ANIMAL RESIDENTS:
Stand up and be counted
Associated Press
LONDON — It’s count-
ing time at the London Zoo —
time to make a tally of every
animal on the premises, even
the Partula snails.
The process required by the
zoo’s license started Tuesday
on a cold, clear sunny London
morning.
It usually takes a week or
so to complete the complicated
task — it’s not so easy to count
ants and locusts.
There are many new crea-
tures in the menagerie, includ-
ing two Sumatran tiger cubs.
Early results are in: Turns
out there are 2,132 Partula
snails, who are part of a breed-
ing and reintroduction pro-
gram to protect the species.
The information gathered is
shared with other zoos world-
wide in an effort to manage
conservation and breeding
programs.
A praying mantis hanging on a stick is silhouetted as he is
inspected by keeper Jamie Mitchell during a photo call for
the annual stock take at London Zoo in London, Tuesday.
ABOVE:
Genghis,
a Bactrian
camel,
sniffs the
clipboard
of keeper
Mick Tiley.
LEFT:
Keeper
Veronica
Heldt
feeds the
meerkats.
Six-month-old Sumatran ti-
ger cub Achilles plays with
a blackboard during a pho-
to call for the annual stock
take at London Zoo in Lon-
don, Tuesday.
375 Misc for Sale
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In the kitchen
Redo the pantry to put
healthy stuff in front. You’re
three time more likely to eat
the first food you see than
the fifth one.
Tidy your kitchen before
eating. Women asked to wait
in a messy kitchen ate twice
as many cookies as women
in the same kitchen did when
it was organized and quiet.
Redo the fridge. Even
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We make ’em, we break
’em. New Year’s diet reso-
lutions fall like needles on
Christmas trees as January
goes on. Genes can work
against us. Metabolism,
too. But a food behavior
researcher has tested a bunch
of little ways to tip the scale
toward success.
His advice: Put it on auto-
pilot. Make small changes in
the kitchen, at the grocery
store and in restaurants to
help you make good choices
without thinking.
“As much as we all want
to believe that we’re master
and commander of all our
food decisions, that’s just
not true for most of us,” said
the researcher, Brian Wan-
sink. “We’re influenced by
the things around us — the
size of the plate, the things
people are doing ... the
lighting.”
He heads the Cornell Uni-
versity Food and Brand Lab,
has written books on tak-
ing control of food choices,
and has had government and
industry funding.
Some tips are gimmicks,
and some may not work as
well for you as they did in
tests. But they “make a lot of
sense” and many are backed
by other studies, said one
independent expert, Dr. Wil-
liam Yancy, a weight spe-
cialist at Duke University’s
diet and fitness center.
To start: Make goals that
are SMART — Specific,
Measurable,
Attainable,
Relevant and Time-bound,
Yancy said.
Instead of resolving to
eat better, plan how to do it,
such as having chips once
or twice a week instead of
every day.
Rather than vague vows
to get in shape, resolve to
walk half an hour every day
after dinner.
Other tips from Wan-
sink and research to support
them:
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CRYPTOQUIP
L EGAL N OTICES
AB6080
IN THE CIRCUIT COURT OF THE STATE OF OREGON
FOR THE COUNTY OF CLATSOP
Summons by Publication
SUSAN MADJAR, as Co-Personal Representative of the Estate of
EDWARD E. ENG; MARGARET ENG, as Co-Personal
Representative of the Estate of EDWARD E. ENG; SUSAN
MADJAR, an individual;
MARGARET ENG, an individual;
Plaintiffs,
vs.
AMELIA ENG, an individual; CYNTHIA COMISKEY, an individual;
and ALL PERSONS UNKNOWN CLAIMING ANY INTEREST IN THE
PROPERTIES;
Defendants
Case No. 16CV31195
TO:
ALL PERSONS UNKNOWN CLAIMING ANY INTEREST IN
THE PROPERTIES
This matter involves a partition and/or sale of the parties' interest in the
real properties commonly known as and located at 38449, 38447, and
38419 Highway 30, Astoria, Oregon 97103 and the real properties
commonly known as No Situs 7N2W16-DB-01500 and No Situs
7N2W16-DB-01503, Rainier, Oregon 97048. Plaintiffs have requested
as relief from the court the appointment of a referee to list and sell the
properties in order to satisfy the expenses of the Estate of Edward E.
Eng. This summons will be published for four consecutive weeks with
the date of the first publication of on December 14, 2016.
You are hereby required to appear and defend the complaint filed
against you in the above entitled action within thirty (30) days from the
date of service of this summons upon you, and in case of your failure
to do so, for want thereof, plaintiffs will apply to the court for the relief
demanded in the complaint.
NOTICE TO THE DEFENDANT: READ THESE PAPERS
CAREFULLY!
You must "appear" in this case or the other side will win
automatically. To "appear", you must file with the court a legal
paper called a "motion" or "answer". The 'motion' or 'answer' (or
'reply') must be given to the court clerk or administrator within 30
days of the date of first publication specified herein along with
the required filing fee. It must be in proper form and have proof
of service on the plaintiff's attorney or, if the plaintiff does not
have an attorney, proof of service upon the plaintiff.
If you have any questions, you should see an attorney
immediately. If you need help in finding an attorney, you may call
the Oregon State Bar's Lawyer Referral Service at (503) 684-3763
or toll-free in Oregon at (800)452-7636.
PATRICK E. DOYLE, OSB#950706
429 North Water Street
Silverton, Oregon 97381
503-874-1600
Published: December 14th, 21st, 28th, 2016, and January 4th, 2017
though it shortens shelf life,
move fruits and vegetables
out of crisper drawers and
put them at eye level. Keep
good foods in clear bags or
containers and less healthy
things like leftover pizza in
aluminum foil. In one study,
people who put fruits and
vegetables on the top shelf
ate nearly three times more
of them than they did the
week before.
Keep no food out except a
fruit bowl. Researchers pho-
tographed 210 kitchens to
see whether countertop food
reflects the weight of women
in each home. Those who left
breakfast cereal out weighed
20 pounds more than neigh-
bors who didn’t; those with
soft drinks out weighed 24
to 26 pounds more. Those
with a fruit bowl weighed 13
pounds less.
At the table
Beware the glassware.
Use narrower glasses, pour
wine when the glass is on the
table rather than in your hand,
and use a glass that doesn’t
match the color of the wine.
A study found that people
poured 12 percent more wine
when using a wide glass, 12
percent more when holding
the glass, and 9 percent more
when pouring white wine into
a clear glass versus a colored
or opaque one. Pour any glass
only half full — this cuts the
average pour by 18 percent.
Use smaller plates and
pay attention to color. Big
plates make portions look
small.
In one study, people given
larger bowls took 16 percent
more cereal than those given
smaller bowls, yet thought
they ate less. People also
take more food if it matches
the color of their plate. But
they eat less when the table-
cloth or placemat matches
the plate; it makes the food
stand out more.
Keep the TV off and eat
at a table. A study of din-
ner habits of 190 parents
and 148 children found that
the higher the parents’ body
mass index (a ratio of height
and weight), the more likely
they were to eat with the
TV on. Eating at a table was
linked to lower BMI.
Try small portions of
“bad” foods. Eat a bite or
two, then distract your-
self for 15 minutes to see if
you feel satisfied. A study
gave people different por-
tions of chocolate, apple pie
and potato chips and had
them rate hunger and crav-
ing before and 15 minutes
after eating. Bigger portion
folks ate 103 calories more,
but didn’t feel more satisfied
than those given less.
At the grocery store
Divide your shopping
cart in half. Use a partition,
purse or coat for a visual cue
to fill at least half of your
cart with fruits, vegetables
and other healthy foods. In
two studies, half of shoppers
were given divided carts and
told to put healthier items in
front. They spent more on
produce than those given
regular shopping carts.
Be careful when buying
in bulk . A study found that
people who bought big con-
tainers of chips, juice boxes,
cookies, crackers and gra-
nola bars ate half of it within
the first week — twice as
fast as they normally would.
Tip: Repackage into sin-
gle-serve bags or containers,
or store it out of reach, such
as the basement.
Eat an apple first. People
given a sample of an apple
at the store increased spend-
ing on fruits and vegetables
versus those given no sam-
ple or a cookie. A healthy
snack may prime people
to buy better foods, not the
fast, processed foods they
gravitate to when shopping
hungry.
Circle every island in the
produce section. In a study
of 1,200 shoppers, every
minute spent in the produce
section meant $1.80 more in
fruit and vegetable sales.
At a restaurant
Let the light shine.
Researchers checked sales
receipts of patrons at four
casual chain restaurants.
Those in brighter rooms
were more likely to order
healthier fish, vegetables or
white meat rather than fried
food or dessert. Diners in
dim rooms ordered 39 per-
cent more calories.
Sit near a window.
Researchers analyzed 330
diners’ receipts after they
left. The closer they were to
a window, the fewer foods
and alcoholic drinks they
ordered.
Ask for a to-go box in
advance. Half of diners in a
study were told before they
ordered that the portions
were big and that they could
have a doggie bag. Those
told in advance wound up
taking more food home.
To-go boxes encourage peo-
ple to eat about a third less.
L EGAL N OTICES
AB6097
City of Cannon Beach
Invitation to Bid
Sealed bids for the City Hall Renovation Project Phase 1 will be received
by Dan Grassick, Public Works Director, for the Owner, City of Cannon
Beach, at 163 E Gower, Cannon Beach, Oregon 97110 at 2:00 p.m.,
Pacific Daylight Time, on January 19, 2017 at which time and place
they will be publicly opened and read aloud. No bids will be accepted
after this time. All bidders shall submit, in a separate, sealed envelope,
within two working hours of the bid opening time, on the bid date, a
completed First-Tier Subcontractor Disclosure Form in compliance with
ORS 279C.370.
The work for this project consists of approximately 1,470 square feet of
general office remodeling and construction. Project location is the
northwest corner of Cannon Beach City Hall building. Work tasks
include removal of an existing 10'x32' temporary office trailer that will
be repurposed by a non-profit agency. Contractor will be responsible
for coordinating the removal and haul of the unit to Seaside
(approximately 7 mile haul). Demolition work includes existing
concrete and asphalt, existing office interior walls and a portion of the
east exterior wall. Reconstruction includes 6 new office spaces, a
server room and general hallway spaces. The first task will be to
construct the new server room and make it fully functional before
continuing with additional demolition or construction. Sever room will
be operational during the project and will need to be protected from
construction dust and activities. Mechanical work for the server room
air conditioning n new office duct work will be done by Coast Heating &
Cooling under a separate contract with the City. General contractor is
responsible for coordination of the mechanical work.
In general the elements of work include, but are not limited to:
1. Removal & transport to Seaside of 10'x32' mobile office trailer
2. Construction of new server room/office approximately 6'x9'
3. Demolition of existing floors and walls
4. Construction of new concrete floors
5. Construction of new office spaces
6. Electrical/Mechanical
7. Interior finishes
8. Windows and doors
9. Exterior finishes
10.Painting
Project bidding documents are available for a nonrefundable fee of $60
per set. Please make your check payable to City of Cannon Beach and
deliver it to 163 E. Gower St./PO Box 368 Cannon Beach, OR 97110.
Please contact Jennifer Barrett at (503) 436-8048 if you have any
questions.
All bidders shall comply with the provisions of ORS 279C.800-870
[workers on public works to be paid not less than prevailing rate of
wage for projects over $50,000.00]. Contractors submitting bids are
required to be registered with the Construction Contractor's Board.
A pre-bid conference will not be held. Bid security in the amount of not
less than 10% of the bid must accompany each bid in accordance with
the Instructions to Bidders. The Owner reserves the right to reject any
bid not in compliance with all prescribed public bidding procedures and
requirements, and may reject, for good cause, any or all bids upon a
finding of the Owner that it is in the public interest to do so in
accordance with ORS 279C.395. The Owner reserves the right to
waive any bid irregularities or informalities. No bidder may withdraw or
modify the bidder's bid after the hour set for the opening thereof, until
after the lapse of 30 days from the bid opening.
The selected contractor is required to obtain a City business license prior
to start of work.
By Order of the City of Cannon Beach
Published: December 28th, 2016 and January 4th, 2017