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May 23, 1986
Lef a nutritious breakfast make your day
Let breakfast make your day. If
you run out of energy long before
the lunch hour, avoid the mid
morning slump by eating a good
breakfast.
Morning is the time to "break
the fast"and refuel the body for the
day ahead. You will have the energy
necessary to keep going and to be
alert. Children who take time to
breakfast are usually better able to
concentrate at school.
Breakfast skippers often don't
get all the vitamins and minerals
the body needs for good health.
And because they are so hungry
they may overeat caloric-rich snacks.
A light breakfast might include
fruit juice, toast, and milk. And
remember, a glass of juice is better
than nothing.
Beat the mid-morning slump
eat breakfast and go full steam
until lunch!
The single lifestyle has its bene
fitsand and its drawbacks. One
drawback is not taking the time or
effort needed to nourish your body
properly. It's easy to simply "grab a
bite" without considering the
nutrients the bite contains."
Benefits of the single lifestyle are
flexibility and independence, but
don't let those two advantages inter
fere with your health. Keep in mind
that good health is no accident,
and it can be wrecked by Door
nutrition. Fuel (calories) is only
one of the essential factors necessary
lor good health.
Starvation can be fended off
with tea and toast ora giant hambur
ger, but these foods alone are not
enough. Radiant good health depends
on thoughtful food choices.
The important groups of food
are fruits and vegetables; breads
and cereals; milk, cheese, and other
dairy products; and meat, poultry,
seafood, legumes, and nuts including
peanut butter.
Each group provides essential
nutrients, however none of the groups
are nutritionally complete. In addi
tion, sugars, fats, and oils fall natural
ly into eating patterns. As a team
working together, the foods satisfy
all the body's nutritional needs.
Within this food grouping system
you can choose foods to avoid
obesity or high blood cholesteral
level, just as you can choose to
exercise daily.
Concentrate on variety. No single
food containsall the vitamins, mine
rals, amino acids, and essential
fatty acids your body needs. Eat a
variety of foods to get all the
nutrients required. A dietary rut is
not only boring, it can be a health
hazard. And, thoughtful eating helps
make living an art!
You are best advised to get your
nutritional needs from food. If you
are not sure how to do it, buy a
reputable book on nutrition or
consult a dietitian. Women have
special nutrient needs. Target
nutrients for women are iron, cal
cium, folacin, and vitamin B6.
If you and, or your physician
decide you need to take a supple
ment, either because you need one
or because you want a "just-incase"
margin of safety, the sensible
guide is to select a combination
multi-vitamin mineral supplement
that contains a variety of vitamins
and minerals in amounts no greater
than 100 percent of the U.S. RDA.
The Recommended Daily Dietary
Allowances(RDA) are amounts of
nutrients recommended by the food
and Nutrition Board of the National
Research Council and are generous
allowance based on the most recent
research to more than meet the
nutrient needs of most healthy
Americans. Because it is highly
unlikely that your body needs more
than the RDA for any vitamin or
mineral, the use of "high potency"
supplements is of little value. Read
the label!
mi
ORGGON STATE UNIVERSITY
EXTENSION
SERVICE
The Oregon State University Extension Service
offers educational programs, activities and
materials without regard to race, color, sex,
age, religion, national origin or disability.
Clay Penhollow
Mollie Driscoll
Joan David
4-H camp pioneering the future
This innovative high tech, high
touch camp is now in its third year.
Open to any youth in fourth to
eighth, this camp will be held at the
750 acre 4-H Center, near Salem,
Oregon the week of August 10-15.
This year's camp will again deal
with aerospaceand computers, but
will offer yet a different slant from
the past two years. This year, campers
will find out what it would be like
to undergo training to become a
space pioneer. In addition to learning
about rockets, computers and other
"high tech" equipment, they will
learn about the future of heatlh
and medicine, food production and
preparation, shelter and clothing.
This camp is definitely for both
boys and girls. Some of the activities
planned include: designing futuristic
structures with the aid of a computer,
using a word processor and data
processor, making yogurt, drying
food, making tofu, clothing construc
tion for the year 2000. learning to
fly the space shuttle, constructing a
geodesic dome structure, deciding
what to pack for that long trip into
space, and learning about how to
keep your body and mind fit. In
short, campers will learn about the
mental and physical skills needed
to confront the future, explore space
and set up a new space colony in
the year 2000.
This camp is jointly sponsored
by Oregon State University Exten
sion Service. OMS1. lhe Oregon
Aerospace Association. Cost for
the week Iongcampis$l45.00. The
deadline for registration is July 1.
1986. More information and a regi
stration form can be obtained by
calling the Warm Springs of Jefferson
County Extension offices. Space is
limited and on a first-come, first
served basis so apply early.
Four-year-olds are exuberant,adventurous
Removing perspiration stains
Prespiration is not only annoying
and unpleasant, it is also hard on
clothing.
Prespiration is initially an acid
that turns alkaline through bacterial
reaction. Perspiration contains skin
scales, soil and salts that can cause
deteriorating effects in many ayes
and fabrics.
Prespiration may also cause color
loss if left in the clothing too long.
The misuse of anti-perspirants and
deodorants may also cause dyes
Bank fees higher?
Notice any changes in the fees
your bank charges you for service?
According to the Consumer Federa
tion of America, regular checking
acounts cost 5 percent more than
they did a year ago. Now accounts
(checking accounts that pay interest)
cost 1 3 percent more? Case in point:
one commercial bank that used to
offer free checking now charges
$3 month. The bounced check charge
increased from $8 to $18!
But you can still find free or
lower cost checking accounts if you
shop around. Credit unions often
offer free checking, and savings
and loans may charge lower monthly
fees than commercial banks.
Open a now account and your
bill-paying money earns interest.
But interest rates, fees, and minimum
balances differ. For example, you
can open one with $1,000 at the
bank above and earn 5'i percent
interest. But if your balance drops
below $1,000 at any time during a
month, you'll pay a $6 service
charge. So suppose you average
$800 in the account. You'll earn
about $40 in interest a year. But
you'll be charged $72-a $30 loss! A
nearby savings and loan requires a
$2,500 opening deposit, but they
pay seven percent interest. Your
balance can drop all the way to
$100 and you'd only be charged
$2 month. So that same $800 ave
rage balance will earn you $56 in
interest and you'd only be charged
$24 in fees a $32 gain! So shop
around.
Fundraiser was a success
Thank you to all the Mother's
and families who shared breakfast
with us Sunday, May 1 1th.
The 4-H Leader's Association
fund raiser was a success! The
funds raised will help 4-Her's attend
summer camp.
Thank you to all the 4-Her's.
leaders and parents who devoted
their time and energies to this
project!
Keep us in mind for Father's
Day. The Warm Springs 4-H Leader's
Association will be sponsoring
another fund raising breakfast
Sunday, June 15th.
and fabrics to deteriorate.
These tips for cleaning washable
and non-washable fabrics may help
to keep your clothing looking bright
during those hot summer days.
For washable fabrics spray the
stained area with a pre-wash spray
and launder. If a perspiration odor
or stain remains, try the following:
Soak in a solution of one quart
warm water, 'A teaspoon liquid
hand dishwashing detergent and
one tablespoon ammonia for 30
minutes. Then, rinse with water.
Follow with soaking the garment
in a solution of one quart warm
water and one tablespoon vinegar
for one hour. Rinse with water
then dry.
If the stain persists in delicate
fabrics, apply alcohol and cover
with a pad dampened with alcohol
for delicate fabrics. Let stand as
long as any stain is being removed.
Rinse with water.
Bleaching may remove the final
traces of stains. Use bleach as
directed on the container label.
Test the dye of a garment in an
inconspicuous section to be sure
the color will not fade.
The removal of perspiration and
soil from non-washable fabrics is
very complex and best left to a
professional cleaner.
Professional spotting and cleaning
procedures reduce the alkaline con
centration and slow the destructive
action of the perspiration.
Exuberant and adventerous des
cribes four-year-olds. They love
excitement and anything new. Their
creative imagination leans toward
inventing more things to do, but
their interest span tends to be short.
At four, physical strength and
energy has increased considerably.
They like outdoor play that involves
rough and tumble games, as well as
running, jumping, hopping, skipping,
and climbing. They rarely admit
they're tired. Since they now think
they're too old for naps, plan for
daily quiet time. Tantrums, silliness,
or agressiveness usually are signs'
of fatigue.
At this age, children require com
panionship. They feel bad if they
are isolated from the play group.
Peers have become so important
children may defy their parents in
order to please playmates. Four-year-olds
can play simple games in
groups, but the games may end
suddenly. It happens because each
child wants to make the rules and
decisions without regard for anyone
else. In general, this is the year
when taking turns and sharing gets
better.
Children this age turn to parents
to solve most of their problems but
they are torn Between parent and They expand their language skills
peer influences. They discover subtle by attempting new, big words. They
ways to resist you rather than flatly make up rhymes and words of their
saying, "No." own like, "merfy, werfy. derfy"
Although four-year-olds have which brings on gales of laughter
learned to handle an amazing num- and more improbably words. Thev
ber of emotional upheavels, many also discover swear words and "potty
have wide mood swings. They may talk." It's best to ignore undesireable
oc pieasani one moment, in a rage
the next. This one moment, in a
rage the next. This calls for both
firmness and freedom on your part.
Many parents find that giving a
"time out" period teaches children
their unpleasant moods are not
going to disrupt the family. Take
children gently to their room saying,
"It seems you need time. When you
feel better come back and play
where we are." Emphasize that
they can come out when they feel
better rather than setting a time
limit on their stay. Many spats
between playmates can be resolved
by the children without parental
interferences. However, be on guard
against uncontrollable fighting or
use of objects that could harm
either child.
Four-year-olds continue the rapid
intellectual growth characteristic
of preschoolers. With a longer atten
tion span they spend more time
engaged in activities of interest.
words as much as possible. Make it
a habit to praise words you want to
hear like "please"and "thank you,"
or offers of help.
They play of four-year-old's re
flects imagination and love of pre
tending. Small-scale woodworking
tools or household equipment parti
cularly fascinate them. Climbing,
swinging, sliding, and ridinga trike
a favorite outdooractivities. Indoors
they can spend a lot of time with
creative materials: paper, scissors
and paint, books, musical instru
ments, and building blocks.
Encourage their interest in books
by helping them write their own.
After a trip to the zoo, a birthday
party, or any event, help them cut
and paste pictures into a booklet ol
four or five pages. Under each
picture print words your child
chooses to represent the picture.
Children are proud of books they
write, often reading them again
and again.
Your role in the physician's office
Good health in later life requires
us to be knowledgeable, active parti
cipants in our own health care, says
Mollie Marsh, Warm Springs Exten
sion Agent. Ourdoctorsare essential,
but they can't do it all for us.
Before a doctor's appointment,
be clear as to the reason for your
visit. Write down your questions
and specifics about the problems
you have experienced.
Refer to your list when visiting
the physician. Make sure all ques
tions are answered to your satisfac
tion. Your responsibility as an
involved patient is to make sure
that the physician answer your
questions or arranges for staff to
answer them.
If money is a concern, ask if
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Regular mowing, fertilizer fight lawn disease
Spring and summer signal
renewal of the annual battle
against plant diseases that can
spoil the otherwise perfect appea
rance of a carefully manicured
home lawn.
Lawn turf diseases that can
cause problems in northwest
lawns include leaf spot, blights,
fairy ring and rust.
Fungicides are available for
treatment of these problems,
but cultural practices generally
will prevent serious outbreaks
of the diseases.
Cultural practices include
mowing the grass on a regular
basis, clipping it to the proper
height and giving the lawn an
application of fertilizer when
needed.
Most home lawns should be
cut one-and-a-half to two-and-a-half
inches in height and mowed
often enough so that grass clip
pings do not exceed one-half
inch in length. If the grass is so
high that the clippings are over
one-half inch in length, they
should be removed from the
lawn.
A minimum fertilizer program
for lawns includes one application
in April, June and possibly Septem
ber. Applications of a fertilizer
such as 18-6-12 combination at
the rate of 6-10 pounds per
1 ,000 square feet should provide
adequate lawn nutrition.
Suggestions for safer lawn mowing
Raymond Wells, Jr. prepares coffee for mothers during 4-H sponsored
Mother's Day Breakfast.
If operated carelessly, a lawn
mower can be a very dangerous
machine. Both small lawn mowers
and the larger four-wheel tractor
type mowers need to be handled
carefully or injuries to the opera
tor or bystanders may result.
The following checklist is recom
mended for safer operation of
both small and tractor lawn
mowers:
Inspect the mower for loose
nuts and bolts, and make sure
all fuel line fittings are tight.
Check the mower blade for
dullness, nicks and imbalance.
Be sure to service the mower
regularly in accordance with
instructions in the owner's ma
nual. If a problem arises take
the mower to an authorized
servicemen.
Know the rules of safe opera
tion recommended. Read the
owner's manual.
Do not refuel a hot engine.
Always fill the mower gas tank
before starting the mowing ope
ration. Clear the area to be mowed
of any rocks, bones, toys or
other small objects that could
get caught in the mower blades.
Try to avoid mowing steep
slopes.
Keep loose gravel from nearby
areas off the lawn and keep all
surfaces level that the mower
will pass over.
In addition to these guidelines,
operators of tractor mowers are
advised to look behind before
backing up the mower, to be
careful of traffic near roadways,
to disengage the mower mecha
nism before crossing drives and
walks and to avoid carrying
passengers.
there are less expensive but equally
effective medications or therapies.
During or immediately after your
visit, write down any instructions
given to you and post them at
home in a prominent place. If you
encounter problems with prescribed
treatments or medication, these
should be noted and dated so that
accurate information can be given
to your doctor.
Remember that it is not only the
physician who determines quality
of life. The maximum potential of
medical care is achieved when indivi
dual patients actively participate in
their own care.
Self-care is especially important
for people with chronic diseases or
disabilities. Without active, daily
self-care, these conditions worsen
overtime
Smoking impacts
infant
Infants whose mothers smoke
during pregnancy have a mean
birth weight approximately six
ounces lower than infants born to
non-smoking mothers, and suffer
from some impairment of growth
and development during childhood.
The cigarette smoking mother has
nearly twice the risk of delivering a
stillborn child as does the non
smoking mother. Cancer risk is
also increased by 50 percent among
children whose fathers smoke.
Fertilize berry plantings in the garden
Most varieties of berries in
the home garden could use an
application of fertilizer in the
spring. The exception is strawber
ries. Fertilizing straw berries in the
spring can cause too much vege
tative growth and encourage
soft, pulpy berries.
Strawberries are not heavy
users of fertilizers. Fertilize them
in August, after the berry crop
is finished for the year.
On the other hand, red and
black raspberries and a number
of trailing berry varieties will
benefit from an application of
fertilizer in early April. Fertilizer
recommendations are as follow s:
Red raspberries: 1 0-20-10 ferti
lizer (ten percent nitrogen, 20
percent phosphorus, ten percent
potassium), three cups per 100
square feet.
Black raspberries: 10-20-10
fertilizer, 2V2 cups per 100 square
feet.
Marionberries, loganberries
and thornless evergreen blackber
ries: 10-20-10 fertilizer, four cups
per 100 square feet.
Boysenberries: 10-20-10 fertili
zer, cups per 100 square feet.
Think thin, eat slim
As you "battle the bulge," try
these tips from successful dieters to
strengthen your effort.
Avoid the nightly refrigerator
raid or midnight snack.
Curb the temptation to eat "just
a little more" by promptly removing
dishes from the table.
Eat slow ly. allow ing time to enjoy
your food. Remember that it takes
about 20 minutes to feel satisfied
during a meal.
Prevent clean-up from becoming
another meal by storing leftover
food immediately out-of-sight, out-
of-mind.
If you're tempted by the thought
or sight of food, get busy. Do a few
exercises, write a letter, read a
book, take a walk, or wash the car.
You wonl lose those extra pounds
if you give in to your crav ings.
Get right back to your diet if a
binge makes your w ill power wav er.
Perseverance is the key to shaping
up. Remember, when it comes to
slimming, you have nothing but
pounds to lose, and a slender new
you to gain.
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