( S I'll A AY
TYIMOO
WAKM SPHINGS, OHKGON 97761
April 24, 1987 Page 7
Proper diet essential for weight reduction, maintenance
It is that time of year again
when our thoughts turn to what we
will look like tn our bathing suit
come summer. Many of us, not
happy with out present condition,
begin to think of "drastic" dieting
as a means to drop those accumu
lated pounds. And those people
out there to make money off us are
only too willing and ready to have
this year's "new, magic weight loss
diet" ready and waiting for us to
buy. "Magic diets" just do not
work if they did, we would all be
lean and trim. The fact of the mat
ter is that each of us must cat a
prudent diet and exercise regularly
if we are to become the lean, trim
person we'd really like to become.
It is not easy it takes a commit
ment, some nutritional and fitness
knowledge, and day by day work.
By working at it daily bit by bit,
those unwanted pounds will come
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TheOldDuffersplayedtheBuffBoostersAprilJinafund-raisinggame lSSS! MSt
for Warm Springs Elementary. A total of $21 7 was raised toward an $800 separate measurements. Also, last
reader board for the gymnasium. The Buff Boosters contributed an nf a"d Iow. calonc dieting stimu
additional amount to bring the total to $650. Warm Springs Elementary Iate the.act'vity of lypogemc (fat
student council is planning other fund-raising events in the near future.
result is that with less fat-burning
tissue and increased fat storing
ability, you are going to gain fat
MJH News
Observing teachers teaching is
important to the improvement of
instruction in any school. At Mad
ras Junior High, and throughout
our district, teachers are observed
and monitored by administrators
on a continual basis. Basically,
there are two types of observa
tions, the informal (drop-in) obser
vation and the formal observation
(pre-planned).
During the fall of the year, Mrs.
Barr and I try to drop in, unan
nounced, on every teacher's class
room. After these visits are made,
we plan our observation schedule
for the year. In addition, we meet
with every teacher to discuss his her
goals for the year. Every teacher is
required to have at least one goal in
each of the following areas: instruc
tion (what each teacher wants to
improve about the teaching and or
. learning process in hisher class
room), professional development
(what each teacher plans to do in
increase their knowledge of their
profession), the common building
goal (what each teacher will do to
help us meet the goal that we, as a
staff, have established for the year).
About the end of September to
the first of October, Mrs. Barr and
I begin the formal "clinical" obser
vationevaluation cycle. What
this means is that every probation
ary teacher (less than three full
years with the district) and every
permanent teacher who is to be
evaluated (permanent teachers are
on a two-year cycle they are for
mally evaluated every other year,
unless they're having problems )is
observed several times. These for
malclinical observations include:
a pre-observation conference in which
the teacher explains what the objec
tive of the lesson will be and any
special strategies that will be used;
the actual observation itself whe
rein Mrs. Barr or I visit the class
and take notes on what the teacher
and students are doing; a post
observation conference in which
off and stay off.
Just as there is a proper balance
for fat in the body, so there is a
proper balance for the number of
calories you should take in each
day to maintain your body weight.
Here is the formula for figuring
exactly how many calories you
need each day just to maintain
your body weight:
1. Figure you ideal body weight:
Men take your height in inches
and multiply by 4, then substract
128. Women take your height in
inches, multiply by 3.5 and sub
tract 108. Example: If I am a
woman 5'6" tall, I would multiply
66 by 3.5 giving me 231.0 By sub
tracting 108, 1 find my ideal body
weight should be 123.
2. Multiply your ideal body weight
(IBW) by 12 if you are 40 years of
age or younger and by 10 if you arc
over 40 years of age. (Example:
spiiyy Tymoo photo by shewayk
the teacher and administrator dis
cuss what actually happened in the
class and whether or not the teacher
met his her objective.
On occasion, an individual teacher
may be having problems in the
classroom. When this occurs, Mrs.
Barr and I increase our observa
tions and conferences with this
teacher in an attempt to help him her
solve the problem(s). If, after sev
eral observations and conferences
it becomes obvious to us that the
teacher needs a good deal more
help, we may place that person on a
"Plan of Assistance." The Plan of
Assistance is an intensive program
of observations, conferences and
monitoring and assistance. Most
plans of assistance last from one to
two months. If the teacher fails to
satisfactorily meet the conditions
of the plan, we may recommend
that his her contract not be renewed
for the following year.
After we have completed the
formal observation cycle, we con
tinue our drop in visits throughout
the remainder of the year. Many,
many times we are able to posi
tively reinforce and congratulate
our teachers for the good, sound
teaching techniques that they use.
We often ask individual teachers to
share their ideas and new tech
niques with other teachers. In some
cases, we have been able lo arrange
for teachers to observe each other.
This year, we even made bur video
tape which showed several of our
Industrial arts
Students at Madras High School
competed against other central Ore
gon students in the high school
industrial arts competition held April
16 at Central Oregon Community
College in Bend.
Eight area high schools competed
w ith two students from each school
allowed to participate in the fields
of drafting, small engine repair,
automotive machines shop, weld
ing, sheet metal work and photogra
123x121476) Therefore, to meet
my very basic bodily requirements,
I would have to take in 1476 calo
ries per day to maintain my weight.
However, for maximum energy,
without weight gain, I would need
to multiply by IS if I am a rather
sendentary person and by as much
as 20 if I am very active. (Example:
Sedentary (rather inactive) LBW
123 x 151845 calories per day to
maintain and have maximum energy
without weight gain.
If I reduce my caloric intake by a
few hundred per day, I will still be
able to maintain my energy level,
but will slowly and gradually lose
pounds. These pounds will be mainly
fat and will stay off.
The problem arises when we
decide to take off alot of weight (or
even a little) very fast. When you
feel you must fit into that size 8
dress hanging in the closet by next
weekend. That is when we fall for
the "magic loss diets."
Diets which severely restrict calo
ric intake are not only dangerous,
but do not work in the long run.
After near fasting dietary programs
(500 calories per day or less), you
may gain weight more rapidly even
when you eat fewer calories than
you did before you started the diet.
According to Martin Katahn in his
book: The 200 Calorie Solution, he
shows that after three weeks on a
highly restrictive dietary program,
the body readjusts it's metablolism
so as to maintain it's weight at a
lower caloric consumpton. If this
happens, a person would starve to
death in a short time. What this
means is that if you were able to eat
2000 calories per day to maintain
your body weight, then you go on a
300-500 calorie per day diet for
three weeks, at the end of three
weeks the body will have adjusted
it's metabolism so it can now main
tain your weight on only 1,000
calories per day. Therefore, when
you start to eat regularly again,
you will gain fat very rapidly. Even
if you restricted your eating to 1500
calories per day, you may regain up
to 1 1 pounds per week. The lowered
metabolism, which is causing the
more rapid weight gain may persist
for as long as one year stopping the
very low calorie diet.
The second problem with severly
restrictive calorie diets is in the
amount of muscle tissue loss. Accord
ing to Covert Bailey, a well known
authority on fat loss, when follow-
ing people on severly restrictive '
caloric diets, up to 30 percent of the
weight lost will be muscle. Muscle
is the very tissue we need to burn
up the food we eat. This muscle
loss has been verified through hydro-
static weighing which measures the
teachers demonstrating their effec
tive skills in their classrooms.
Towards the end of the school
year, Mrs. Barr and I hold final
evaluation conferences with all of
our teachers who have been for
mally observed. During these con
ferences we refer back to our notes
and reports that we made on their
teaching throughout the year. We
also discuss how they progressed
towards meeting those goals that
they set up for themselves at the
beginning of the year. This is often
a good time to help teachers to
begin to establish what their goals
might be for the next school year.
Mrs. Barr and I then write our final
evaluation reports on each teacher's
performance. The teachers received
copies of these reports as well as
the district office.
As you can see, the observation
and evaluation of teachers is. a
complex and time-consuming pro
cess. However, it is through this
process that we can recognize the
fine performances of teachers as
well as help some teachers with
problems that they may be having.
We firmly believe that we should
all be striving to be at our best
whether we are students, teachers,
administrators, or parents.
If I have left any questions about
this process unanswered for you,
please feel free to call me at 475-7253.
Sincerely,
Richard L. Junge
contest held
phy.
Students from Madras High
School placed in five different div
isions. J.B. Palmer placed second
in beginning drafting. Jason Smith
took third in beginning acetylene
welding. Oliver Cates placed tnird
in beginning arc welding. Wyatt
Woods placed third in advanced
acetylene welding. Will Irwin took
third in gas engines.
more easily than before.
Covert Bailey has the following
to say about claims that powder,
special liquids, etc. will take the
weight off without worrying about
muscle protein loss because the
diet supplies protein required:
1. Fat loss, not weight loss is
what matters.
2. The concern about even one
pound of lean (protein) lost is that
it may include the enzymes which
metabolize fat. It may include anti
body proteins that protect us from
disease.
3. When muscle tissue loss occurs,
glucose storage (glycogen) in the
muscles is reduced, augmenting any
tendency toward diabetes. This is
very important in Warm Springs
Community.
4. These diets foster the idea eat
ing a set of chemicals put together
in a lab is a healthy approach to
life. Most of us are trying to elimi
nate chemicals food additives, pre
servatives, pesticides, etc.
5. These diets are not new. They
use the same idea that 300-400
calories per day are o.k if taken in a
"magic formula." This idea ;has
been around for years yet all the
"magic formu!as"of the past are no
longer around. Why because they
simply did not work and some were
downright dangerous.
6. "Magic formula diets" are not
balanced diets. Our brain demands
blood glucose far in excess of that
supplied by such a restrictive diet.
The result is the liver converts most
of the protein in the diet and possi
bly the vitamin C as well to glu
cose. No diet is balanced when the
liver wastes the nutrients in that
diet by converting them to glucose.
7. The liver normally produced
HDL cholesterol (the good guys).
However, during a fast or radical
low-calories diet, it shifts to the
production of LDL cholesterol (the
bad guys).
8. 300 to 400 calories per day is
drastic treatment which could have
long-term effects as yet unknown.
The "Last Chance Diet" of a few
years ago was widely acclaimed
and accepted until a few people
died from it.
1 Restrictive, fast-method, "magic
formula," diets are probably not
the way to go. Remember, those
added pounds weren't put there
overnight and they will not be
removed overnight. It will take
much effort and commitment on
your part to remove the pounds
and keep them off but isn't that
much better than going to the
trouble of taking them off only to
see them accumulate again very
rapidly. Weight loss requires lifes
tyle changes in eating habits and
continuous day by day effort. If
you would like information about
nutrition and weight loss, contact
one of the resources in this Com
munity who can help you me
Wellness Program, the I. H.S. Diet-
itian, the Extension Service, the
Community Center.
Youth to attend
UNITY conference
Madras High school sophomore
Nicole Yaw has been selected to
participate in the United National
Indian Tribal Youth Conference
(UNITY) to be held April 25 in
Washington, D.C.
Chosen by the UNITY founda
tion, Yaw will be attending work
shops focused on leadership devel
opment of Indian youth. Her parti
cipation in extra-curricular activities
in school and her grade point aver
age qualified her for participation.
Nicole Yaw
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UirB:ixSv'4-7 )l
Evaline Patt Exerciser of the Month
Striving for excellence in health
What exactly is it that drives a
person to exercise? Is it increased
stamina, stress relief or weight loss
and control? For Evaline Patt, the
need for exercise is based on all the
above and more.
As March of Exerciser of the Month,
Evaline cites her family's history ot
heart problems, improved health
and general well-being as additional
reasons to exercise. "Seeing myself
a few years ago, overweight with
too many handles" spurred her
into action and exercise. "I'm get
ting up there in age and I didn't
want to be obese and unfit. I would
like to be physically fit and healthy
as I grow old. . .By working the
cardiovascular system and condi
tioning muscles, I'm improving my
heart and lung functions."
Currently, Evaline is exercising
with a particular goal in mind, that
of participating in the Hood to
Coast relay run in August. Each of
the 1 1 team members will be required
to run, five-mile legs of the race
no small feat for any runner.
As for stumbling blocks, Evaline
finds that noon meetings sometime
interfere with her exercise regimin.
Noontime is "the best time for me
Mock search
The Warm Springs Search and
Rescue volunteer group will hold a
mock search training on Sunday,
April 26. The teams, which are
required to respond within min
utes, will apply search patterns as
learned in the April 1 class.
On AdhI 26 members
ot the
teams will take their Oregon State
Shentl's Association wruien iebi
Sheriffs
which is the first part of testing for
state certification. The second part
of the test will be a 24-hour survival
practicum. Each member will spend
a 24-hour period out in the woods
by themselves. They will be required
to build a shelter, start a fire,
gather native plants for food. They
will not be able to take man-made
Employment packets available
Currently 22 students have
applied!
Summer Youth Employment pac
kets will be available after-school
at the Boys Dorm til the end of
May. Each student must have an
Oregon State Work Permit. If you
worked last year we have a copy so
you do not need to bring yours in
Senior party
Graduation is nearing for seniors
at Madras High School. And to
commemorate the end of their 12
years in school, seniors are encour
aged to attend the chemical-free,
all-night party at Griffiths Sports
Center in Beaverton Saturday, May
30.
Students will leave the high school
immediately after graduation, travel
to Beaverton for a night of activi
ties and return to Madras at 6:30
a.m. for breakfast at the Madras
Elks Lodge, all for $ 1 5 per person.
Registration can be paid to Janet
Cowden at the school.
Local merchants and parents are
donating prizes for a drawing that
Warm Springs Elementary calendar
April
April
29
30
April Birthdav Lunch
April Awards Assembly9:00 a.m. "Feryone wel
come to attend!"
WSF. Health and Science Fair
WSE Spring Music Program 1:15 p.m.
Mtj
Mi?
1
6
. :
'w"'i y"' -.. I
to exercise." Another stumbling
block is her diet. "I need to sit
down and plan our meals with all
the proper foods." Evaline says -there
is no secret way of handling
her stumbling blocks, but "I wish
there were miracles." ".
Evaline actively participates in -co-ed
softball and works in her
yard as part of her program. Her
sons also work in the yard with her. -Her
eight-year-old son sometimes
jogs with her and they go swim
ming at Kah-Nee-Ta. "We used to
ride horses often and we need to get
back to that."
If there were no limitations, Eva
line says that she would "get back
to riding my horse and learning to
rope again."
It's been exciting for Evaline to
know that she's accomplished some
thing that she's worked so hard for.
"Like running a straight six miles
miles, at ease, without any problems."
Here words of wisdom to those
who are contemplating exercise or
just beginning are encouraging. Peo
ple must remember that "exercis
ing, getting in shape properly, does
take time and work."
training set
tools.
Testing for the practicum will be
held May 9, 10 and 11. Persons
interested in joining the Search and
Rescue volunteers should contact
Harvey Yordy at Fire and Safety,
telephone 553-1161, ext. 208 or
553-1634.
Cj r a jH trflj n j nn
-
rcopic iiucicMtu in gaining tci-
tification in multi-media (first-aid)
training should contact the Warm
Springs Fire and Safety depart
ment to signup for the training
April 28.
The training will be held at the
Warm Springs Community Center
from 8:30 a.m. to 5 p.m.
it you need a work permit please
stop by our office for the applica
tion. The Summer Youth Employ
ment program is an opportunity of
the High School students to earn
money for next years school supp
lies and gain awareness of reserva
tion careers and what it requires at
school to get that career in Biology,
Chemistry, Math and English.
planned
will be held. A special drawing will
be held for those students w ho reg
ister early. All prizes will be dis
played at the high school.
Five committees have been
formed and parents and other
interested persons are encouraged
to participate. The five committees
are donations, food, decorations,
entertainment and publicity.
If a student is unable to attend
because of financial difficulties, they
are encouraged to contact either
Steve Hillis or Julia Blincoe at the
high school so that arrangements
can be made for the student.
For further information contact
Peggy Bovle at 475-2052.