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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.