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About Spilyay tymoo. (Warm Springs, Or.) 1976-current | View Entire Issue (March 1, 1985)
I S J Adjust recipes to diet pilyay T ymoo M any o f your favorite recipes can be adjusted for use in your sodium , fa t an d cholesterol- control diet w ithout giving up good flavor. T o do this, read the ingredients in your recipes carefully and m ake the ap p ro priate following substitutions as suggested. Unless other wide indicated, use an equal am ount o f the substituted ingredient. Reducing the sodium content. If your recipe calls for: B roth or bouillon— use un salted bouillon cubes according to package directions. T om ato juice— use unsalted tom ato juice or dilute 1 6-ounce can of u n salted tom ato paste with three cans water. T om ato Puree—use unsalted puree or com bine one six-ounce can of unsalted tom ato paste with one can of water. Flavored salts such as onion salt, celery salt and garlic salt. Use onion or garlic pow der or celery seed or flakes as indicated in the recipe. Reducing the Cholesterol and f a t C o n te n t, b u tte r , s h o r t ening— M argarine (stick form is best for baking). M e lte d b u t t e r o r s h o r t ening—vegetable oil or melted margarine. . Baking chocolate— three ta blespoons of unsweetened cocoa pow der plus one tablespoon, o f vegetable oil in place of each one ounce square of chocolate. Ice cream —lee milk, fruit ice, sherbert or low -fat frozen yo gurt. S our cream, im itation sour cream — D rained, low-fat plain yogurt for h o t and cold foods. (To drain yogurt, line a Stainer with a clean cloth, paper towel or a double layer of cheese cloth. Place yogurt in strainer and allow to stand fo r 30 m in utes). Cream—Polyunsaturated cof ( M akes six servings Calories: 135 per serving J4 cup skim milk 2 slices bread, broken into pieces 1 pound lean ground beef 2 egg whites, slightly beaten 14 cup chopped onion 2 teaspoons chopped celery 1 m edium fresh tom ato, peeled and chopped 2 tablespoons unsalted catsup 1 tablespoon lemon juice 14 teaspoon pepper 14 teaspoon dry m ustard powder 14 teaspoon sage 14 teaspoon garlic pow der P o u r m ilk over bread and allow to stand five minutes. M ix in rem aining ingredients. Form into a loaf and place on a rack in a shallow roasting pan. Bake in 375 F.oven 1!4 hours. Spaghetti with mushrooms sauce M akes six servings Calories: 225 per serving 3 tablespoons unsalted m arga rine 1 cup sliced fresh mushroom s 1/3 cup chopped onion 1 garlic clove, minced 1 can (1 pound) low-sodiumm Cost of raising a child The to tal cost of raising an u rb an child from birth to age 18 in the w estern region of the U nited States is about $92,786 (in con stant 1983 dollars). The cost for a rural non-farm child in the west is $96,878. These figures, calculated by the United States D epartm ent of Agricul ture, are for a m oderate level of E xpenditure^ are grouped into eight categories. The categories and the to tal cost to age 18 for an u rb an child are: food at hom e, $ 18,554; food aw ay from hom e, $2,646; clothing, $6,032; housing, $30,764; medical care, $5,823; education, $1,776; trans portatio n , $15,066; all other, $12,116. The child’s share of family housing is the m ost costly item, the housing category includes the cost of the family dwelling, utilities, household operations, furnishing, andequipm ent. The per child cost estim ates were based on a per capita share of these expenditures. C lothing costs reflected only purchases.* Other, ¡clothing. m ay . be received as gifts or handed dow n from other children. The “other” category included the child’s per capita share of the fam ily’s expenditures for p e r s o n a l c a r e , r e c r e a tio n , reading, and other miscellaneous expenditures. tom atoes 1 can (6 ounce) unsalted tom ato paste 14 cup w ater 1 tablespoon sugar 1 bay leaf 14 teaspoon basil 14 teaspoon oregano 14 teaspoon pepper 1 package (8 ounce) dry spaghetti cooked w ithout salt fee creams, undiluted evaporated skim milk, double-strength re constituted non-fat dry milk pow der or skim milk. W hole eggs— one egg white pl^s one teaspoon Vegetable oil (which may require some exper imenting with baked goods) or commercial cholesterol-free egg substitutes according to package directions. Milk-skim milk, reconstituted non-fat dry m ilk p o n d e r or reconstituted evaporated skim milk. E v ap o rated m ilk — E v ap o rated skim milk. Melt margarine in large skillet. Add mushrooms, onion and gar? lie. Cook until onion is tender. Stir in rem aining ingredients except for spaghetti. Cover and simmer over low heat two hours, stirring occasionally. If sauce appears too thick add additional water. Remove bay leaf. Serve over spaghetti. Miracle weight loss drink There is no such thing as a miracle weight-loss product. Any product th at claims to help you lose weight quickly—whether it’s 100 percent m anm ade—is Page 7 OREGON STATE UNIVERSITY Low sodium recipes Meat Loaf March 1,1985 ndt safe. The only healthy way to lose weight and keep it off is by patching your calorie intake, eating a balanced diet, and exer cising! EXTENSION Clay Penhollow Mollie Driscoll Rose bush pruning due Beautiful roses have a better chance of developing on home landscape rose bush is pruned now. Roses m ay need a light, me dium or heavy pruning depend ing on the variety and stage of growth. P runing is done to m aintain vigorous new growth, remove weak and diseased limbs, open up the plant to air and light, shape the plant to the desired form and to prom ote quality blooms. In all Cases prune out old canes and crossing growth. F or light pruning, remove about one- third of last year’s growth. This should leave the remaining canes about two and one-half to four feethigh. Light pruning is re commended for ram bling and climbing types of roses. F or m oderate pruning, cut the canes back to about half th e ir le n g th . W eak er canes should be cut back even more. The canes th at rem ain should be 18 inches to two feet high. Bush-type roses and hybird teas often require heavy p ru n ing. Cut the canes back to within six to eight inches of the ground. Heavy pruning keeps the new wood close to the ground so the bush does not become leggy. It also keeps the flowers near the ground. In addition to old canes and crossing growth, prune out dead and diseased lim bs, suckers (shoots rising from below the graft), lopsided branches and weak limbs. Diet, exercise keep you fit A well-balanced diet coupled with regular exercise is the win ning com bination to keep your body in top-notch condition. Food has three fuhetiops in the body; to build and repair tissues; to regulate body p ro cesses; to furnish energy. The basic components of food are nutrients. Carbohydrates, protein, fats, vitamins, minerals and w ater are the nutrients we need each day. C arbohydrates are the m ajor source of energy in the average diet. They are the m ost efficient and readily available source of body energy, and generally the m ost inexpensive. C arn o n y - drates have an advantage over fats: they contain less than half the number of calories per ounce. C arbohydrates is a structural com ponent of all body tissue and is needed for growth and rdf)air, and making body chemi cals such as enzymes and h or mones. I t ’s a com m on misebneeption th at foods high in p r o te in a r e superior and should be eaten in abundance. Actually, Americans eat protein far in excess of their needs and not only is an excess unnecessary, but it can be harm- ful. By eating a varied, well- balanced diet, you will get the protein you need. Protein should contribute only about 15-20 per cent of your total caloric intake. Fats are the most concentrated of food energy, having more than twice the calories as protein or carbohydrates. Because they are digested and metabolized more slowly, fats keep hunger pangs away longer. Fat's should be eaten in ,m o d eratio n , pro- viding about 30 percent of the calories in the daily diet. Vitamins and minerals furic- tion as body regulators and are widely distributed in food. There fore, by eating a varied and well-balanced diet, you should receive an adequate supply. Iron is of p articular concern to women because their dietary iron requirem ent is nearly twice as great as th at of an adult male. A lack of adequate iron results in loss o f strength and endurance, and fatigue and shortened a t tention span. Foods contributing iron to the diet include liver, eggs, nuts, leafy green vegetables, raisins, and enriched breads. ™ •Water is a n essential p art of- the diet and is needed in constant supply. I t’s necessary for energy production, temperature control (particularly during periods of vigorous exercise) and for the elimination of waste. Depriving the body of w ater greatly limits energy and endurance. Treat your car good, it’ll treat you good W hat this country needs today is a good 100,000-mile a u to m obile. H ere’s how to make your next car become one. If yo u ’re buying a new car today, you have a good reason for hoping you can keep that car a long time. At today’s pri ces, even a subcom pact can cost $10,000 or more. But to give your car a chance at 100,000 miles, you’ll have to employ techniques that will make it last longer, run better, look new er and be w orth m ore dow n a t the end when yOu finally decide to sell or trade it in. W e’re talking about your next new car because so m any cars already on the road have suf fered too much abuse and neg lect to make the 100,000 miles. If you’re a typical American driver, you may have a love affair with your car, but you’re a careless, inattentive lover. In study after study, we’re found to be routinely driving our cars with incorrect, tire pressure, low oil levels, dirty oil and filters, belts in serious need of adjust m ent, carburetors or fuel-in jection systems out of tune. So it’s am azing th at so m any cars make it to 25,000 miles. In spite of m acho nam es and cold, m echanical hearts, cars are sensitive and respond to kindness or neglect: M istreat a car, and sooner or later, you’ll be so rry . H e re ’s how to be thoughtful and kind so you can enjoy a rew arding 100,000 mile relationship. | * Breaking in a new car. Re m em ber when you were advised to drive a new car very gently for the,first few thousand miles? Advances in metallurgy, lubri cation and design have made th a t pointless today, hut a little m oderation for the first few hundred miles will help. The p arts are all a b it tight, and the new car will tend to run hot. A fter the first 1,000 miles change the oil to d rain out the frag m en ts o f m etal th a t are floating around in it. This is the m ost im portant oil change in the long, long life of your car. After that, you can drive it normally. ♦Exterior. Simply washing a car regularly can make it look years younger as it gets older. Even when it doesn’t look dirty, the film of grime and chemicals th at collects on the surface can do harm . Y ou’ve seen how pol lutants in the atm osphere can eat aw ay the face of a building, so you can bet they aren ’t doing your paint any good. Also, if yoti live in the snowbelt, see that your car is rinsed off under neath as often as possible d u r ing the winter. Salt—from the road or in the air near the seacoast—is extremely harmful, the num ber1—one cause of rust?; in autom obiles. At least every six m onths, rig h t a f te r y o u r c a r ’s been washed, wax it. D o it yourself, or have it applied professionr ally, but do it. It doesn’t much m atter which brand you use. Y our objective isn’t to treat the paint but to keep the air away from it. Keep your car out of strong, direct sunlight whenever con venient. Sun takes a severe toll over the years. ♦Brightwork. M ost of what we used to call “chrom e” is plas tic or stainless steel today? A good wash with mild soap and w ater before waxing is about the best you can do. D o n ’t waste time or money onprepa* rations that promise to restore the gleam to your can’s trim. O ncexthe gleam is gone, there’s no bringing it back, short of replacing it. Never, ever apply any kind of abrasive to bright- work or plastic trim, ♦Tires. Even the -synthetic- rubber com pounds that tires are made of now are subject to a t t a c k f r o m a t m o s p h e r ic bogeys—especially ozone. In very sunny areas, the ozone can cause your tires to harden, lose their elasticity and eventually crack. Fortunately, several pro ducts on the m arket will prevent this. If the environm ent is harsh where you live—salty or h o t— treat your tires once a m onth. And check tire pressure a t least th at often, but every week is better. Always run your tires at t h e m a n u f a c t u r e r ’s r e com mended levels. R o ta te the tires every six months^ If you include the spare in this rotation schedule, you’ll get 25 percent more mileage from your tires. There’s no sense in not getting the value out of th at spare you’ve already paid for. H ave the wheel alignm ent checked when you rotate the tires. O r even, more often if you spend much tim e on very rough surfaces—like those in New York City. Once the wheels are off, ask the service person to check the balance—static and dynamic. T hat takes only a few minutes, but can make a big difference in how your car rides and handles, and how long your tires hold up- ♦Interior. M ost cars today have vinyl seats and d o o r pan els. Some have velour, and cer tain high-priced models have leather. And, of course, there are carpets. Caring for all these materials requires simple com mon sense and good house keeping. Vacuum the rugs occasion ally ,an d then bru$h up the nap. If you have a lot of rain, snow or m ud, use floor mats. If your clothing gets soiled from your work, play or whatever, seat- covers are a must. Dozens of cleaning products on the m arket will help you look after your ca r’s upholstery. Choose one from an established m anufac turer, and use it. * Engine. It’s the heart of your car, the single m ost costly com ponent in it, and the m ost ex pensive to repair or replace. One point cannot be overem- I phasized: If yo u w ant to get 100,000 miles out of your engine, engine oil must be changed more often th an your ow ner’s m anual recommends. To lower appar ent m aintenance costs, m anu facturers are suggesting 4,000, 5,000'even 6,000—mile intervals between oil changes. But after such long use the oil will have lost much of its lubricating abil ity, and mechanical deteriora tion will be the sure fire, inevit able result, This is one of the few times when you should ignore your manual. Surveys indicate th at if you’re going for long life with high mileage w ithout major re pairs, you should change the oil at least every 3,000 miles and 2,000 is better. Change the air filter every year. Y our engine will love you, and reward you every day you use it. ♦Coolant. The days of filling up the radiator with the garden hose are long gone. All m odern cars require a coolant with spe cial properties that efficiently conduct engine heat to the ra diator, inhibit rust and resist freezing. A t least every six months have your coolant’s ef fectiveness checked, and add more coolant if necessary. Remember, you need a m od ern coolant summ er and winter. Every tw o years or so, have the entire cooling system profes sionally flushed out—not just the radiator. You can’t do it yourself, but if you stay to watch what comes out of your car’s cooling you w on’t wonder why you need to do it. ♦Transmission. M odern au tom atic transm ission is a me chanical miraCle-extremely com plicated, but so problem free th at with decent maintenance, it hardly ever gives any trouble. But many transm issions have filters these days, which should be changed every two years, perhaps when you check and replace the transm ission fluid. W ith a m anual transm ission, you can stick to your ow ner’s handbook. But if you w ant to reach all the way for long life, drain the transm ission andflush refill it every two years. ♦Hoses and belts. Once in a while, squeeze the hoses between the radiator and the engine—all of them not ju st those th at are easy to reach. Eventually, they’re going to start to feel hard, and when they do, replace them. O therw ise, the next stage is c ra c k in g a n d le a k in g —a n d trouble. Check all the accessory drive belts for tension, on your own or at the dealer’s. If you start this practice when the car is new, you’ll be able to feel when the belts start to get loose. Tight ening them up is a simple proce dure th at takes only a few m in utes.- W hen belts start to wear, and they will, have them re placed. Belts and hoses are cheap. Engines are expensive. Tip: If your car makes a chirping noise up front when you’re parallel parking o r when you race the engine, there’s a belt problem somewhere. ♦R ear axle. W ith so much of the auto industry switching over to front-wheel drive these days, fewer cars than ever have their differentials at the rear. In either case, be sure to follow your m anual’s recommendations. A worn differential makes an ugly noise and costs a lot to replace. . ’ Shocks, brakes and clutch. E v en tu ally , y o u r shock a b sorbers will wear out. W hen they do, see that they’re replaced by units th at are exactly the same as the;originals th at came with your car. Get them from either your dealer or an auto parts store. You may be tem p ted to “upgrade” your car’s han- dling.by installing stiffer shocks when the originals wear out. Be warned: experts say th a t’s likely to ruin your car’s ride and do little if anything is to improve the way it handles. Y our car’s handling qualities are determined by the design of the suspension, the size and type of tire, the stiffness of the springs, the size and placement of antiroll bars, as well as the type of shock absorbers. Of course, you may be able to improve handling, but not by shock absorbers alone. Both clutch and brakes on all m odern cars are self-adjusting and require no routine atten tion from the owner. Just re member th at both should be checked by the dealer during your routine service visits. Some auto manufacturers recommend draining the brake fluid and replacing it once a year to get rid of w ater absorbed from the atmosphere. Some disc-brake systems have wear indicators th at are visible when a wheel is removed. O th ers have w arning lights on the instrum ent panel th at announce when the pads in the disc brakes need replacement. Still others sta rt to squeal when the pads are worn out. Above all, be sure to follow the recommendations in your manual. ♦D riving h abits. C om m on sense is all you need, but some cautions are essential. Never race the engine when you first start it up. An engine is m ost vulnerable to wear after it’s been standing for a while, especially if it’s cooled down to the surrounding o utdoor temp erature. At th at point the oil has drained out of the cylinder bores, bushings and bearing surfaces, so it’s easy to damage the engine. Ju st let it run for a m inute or two at a fast idle, or until your te m p eratu re gauge sta rts to move. This may be a nuisance, but it’s one technique th at can add years to the life of your engine. H ard acceleration, braking and cornering may be fun, but they help to age your car before it’s time. Higher stresses mean more wear.
