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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (Oct. 5, 1983)
Portland Observer. October 5, 1983 Page 7 Dieting doesn't have to be expensive by M ontne Strode-Stebbiru " Y o u don’t have to buy special expensive foods to lose weight.” I was sitting in a meeting when this phrase caught my thoughts. W hat do you do if you have a weight problem? It would be simple, some how, if you could find the miracle cure or buy the magic potion. I had been steadily gaining weight, about two to three pounds a year over the last 10 years. It was mostly nutritious foods, too. I wasn't a junk food junkie or some one who had a lot o f bad food hab its— I was less and less active, though. One day a decided that I didn’t like the way I looked. It was no longer a case o f two or three pounds more that 1 tried to ignore. It was 20 or JO pounds and I had chubby cheeks and tight fitting clothing. Fortunately, a dietitian who was a friend o f mine was forming a weight control group. I had the group’s support and the weekly knowledge that I was going to stand on those scales and couldn't brush o ff the number that appeared because it would be written down in black and white. I lost the 25 pounds I had as a goal and now, a year and a half la ter, 1 haven’t gained it back. I've heard people use lots of rea sons for not going on a diet. Many o f them relate to the cost o f food. " I can't afford to buy special foods for a d ie t." A reaction to the concept that steak and salad is the ideal low calorie meal. "Low -cost foods like beans, bread and potatoes are all fatten ing ."as" we have with them. Does it have to cost a lot of money to go on a successful weight control program? Do we really have to spend more at the grocery store or the drug store to lose weight? No. The price o f food items has no rela tionship to the number o f calories they contain. It always amazes me that people believe that cutting down on calories means spending more money. Certain foods do have more cal1 ories than other foods, but a calorie is a calorie. The calories in apple pie aren’t any more fattening than the calories in an apple— there are just more o f them. You need to eat smaller servings or fewer portions of high calorie foods. You also need to keep an eye on the benefits— such as vitamins, min erals and protein— that foods pro vide. I f there are calories but no other value— then they aren’t the best choice on a diet. Y o u ’ ve heard o f the four food groups you should eat? W ell, there’s now another group— it’ s called the Fats, Sweets and Alcohol Group. This includes things like butter, margarine, cooking oil, salad dress ings; candy, jams, soft drinks and other high sugar beverages; and al coholic beverages. These products, with the excep tions o f butter and margarine, pro vide few nutrients, but lots o f calor ies. Some vegetable oils provide V i tamin E and butter and margarine provide some Vitam in A . Fats and oils have more than twice as many calories as protein, starches or sugars. For instance, a teaspoon o f butter or margarine has twice the calories of a teaspoon of jam . Anytime you can cut down on high-fat foods, you can save lots of lot o f slat pork or butter A cut has 225 calorie«, not any more than a J- ounce ground beef pattie A« I began my diet I learned sev eral ways of saving calories without starving. I can spread 'A-teaspoon margarine over two halves of an English m uffin or make a teaspon- ful with a little hot water to make it fluffy and moist flavor a baked po tato A really successful diet helps you moderate the amounts o f foods you already eat and cut down on the number o f high calorie but low-nu trient foods. The turning point for me was when I changed my attitude. Instead of feeling sorry for myself for pass ing up seconds and that chocolate cake, I had a tiny piece o f chocolate cake and felt good about taking care o f my body. One o f the things I learned to ap preciate was the sweet taste and low calorics o f fresh pineapple It made a satisfying salad or dessert with nothing added. Here's an easy way to prepare it. D o n 't cut so close that you have eyes left on the pineapple. This can be cut and left on the rind for a fancy display or removed and com bined with other fruits. Then, using a soup spoon or small serving spoon, scrape the rind areas to get the rest o f the pineapple, which is crushed pineapple. N o th ing's wasted. Cutting Fresh Pineapple W ith a large knife, cut from top to bottom. I f you don't want the leaves, they can be twisted o ff. I f you want them for decoration, lay the pineapple on its side and cut through leaves, too. Cut in quarters. W ith a curved grapefruit knife, cut away the center core section (about Vi-inch). Then cut near the rind edge, using a sawing motion. Another low-caloric treat is: Easy Homemade vegetable Soup I lb hamburger or 2 cups leftover meat or poultry I large diced onion 4 sliced carrots 4 stalks celery 4 diced potatoes Monday, October 10: Mexican aco, Shredded Lettuce and omato, Whole Kernel Corn, »range H a lf, M ilk . Tuesday, October I I : Turkey and ravy, whipped potatoes, tossed sal- d w /French dressing, whole wheat oil, fresh peach, milk. Wednesday. October 13: Sausage izza, celery chunks with peanut utter dip, pear halves, nibbles, fiilk. Thursday. October 13: Power ource burger, lettuce, tomato A tickle, printout potatoes, vegetable hips, apple bytes, basic milk. Friday. October 14: Teacher Manning Day: N O S C H O O L . Fraah pineapple Is an easy sweat treat without added calor- W hole Or Cut Fresh Pork $ Spareribs W rapped In O n e P a ck a g e, Pork For C h o p s Or R o a stin g M e d iu m Slav Ribs F ro m I Inest Pork Assorted Pork Chops S i r l o i n H a lv e s Lb ' I ' ” B l a d e H a lv e s Lb ' ! « le a n K M ea tv . W e ll T rim m e d Pork 1 $ 48 1 78 Lb. Lean C ube* Of Q uality Beef Lb. S altin e Cra« kvrs CHIP « C n « ll P U T T I Margarine Par Is $-129 S a lte s e a - Chili & Beans D e n n i s o n 's I Pound H r q u la r O r H o i IS 68 2 99 O lir n e Cat Food C lam s M im e d O r ( hop|»ed Fa. 6 S ()/ 68 P os» t art 12 <>/ A s s o rte d V a r ie tie s Ea. \ H o o t s M o is t M e a ls 69 The Jo hn son Wax F a ll C le a n in g E xp res s S a ve on th ese J o h n so n W a> p ro d u cts a n d order your eery o w n lim ite d ed itio n M O h a m set D e tails m store money. Beans, bread and potatoes can all be eaten on a diet. W hat you need to cut down on is the fats we associate with these foods. Beans don’ t need a School Menu Cook onion in a small amount of fat. A t the same time brown ham burger. if that is used. Drain o ff fat. Add leftover meat, if your choice. Add carrots, celery, tomatoes and water. Bring to a boil. Add rice. Simmer JO minutes. Add potatoes and herbs. Cook JO minutes. Add cabbage about 5 minutes before through cooking. Pork L oins calories. I f you normally buy beer, wine or other alcoholic beverages or even soft drinks, then switching to water, coffee, tea or fruit juices won’t be a big expense. In fact, you will save uswsuuwuuu wuwuiztf avua ua n o r Vi small cabbage J Vi cups canned tomatoes V4 cup rice Bay leaf Vi teaspoon thyme Vi teaspoon basil Vi teaspoon dill weed 4 teaspoons salt Vi teaspoon pepper I quart water Extra Fancy Delicious Apples S w e e t. C ris p Red O r G o ld e n A p p le s For S alad s. S n acks, B akin g . Fresh P ic k e d O reg o n G ro w n . 26 Casaba Melons S w e e t. R ip e For A B e a u tifu l W o o d Shine! W h o le M e lo n s lot 14 -O u n c e C an Fresh C u t. . .15 * L b . Tender Broccoli F re s h Lb. ledge Wax SAFEWAY lle lK lo u s 39 Prices Effective Oct. 5 Thru Oct. 11 A t All Safeway Stores In The Immediate Area Of Originating Lb. Publication. Sales Limited To Retail Quantities Only.
