Image provided by: The Confederated Tribes of Warm Springs; Warm Springs, OR
About Spilyay tymoo. (Warm Springs, Or.) 1976-current | View Entire Issue (Dec. 30, 1987)
SpilyayTymoo Warm Springs, Oregon December 30, 1987 PAGK 5 Ma7 relieves loneliness Loneliness is a problem for many, particular!,' older people who are ill or otherwise unable to maintain contact with fri.nds. Receiving mail from a friend or loved one can be the highlight of such a person's day. If you have an older relative who it not able to write to family and friends, write a note to all the peo ple you know who would want to be informed of your family mem ber's situation. They would proba bly respond with notes, cards or even visits. Your family member's address book and Christmas card list can Cookie recipe for pregnant women Pregnant women often have trouble getting enough nutrients, such as calcium and iron, from the foods they eat. Here's an easy recipe no baking required!! Mix together: 1 cup peanut butter !4 cup wheat germ 'A cup non-fat dry milk V cup honey I Tablespoon dark molasses Add, if desired, Vi cup of any of the following: Chopped prunes, raisins, sesame seeds, or sunflower seeds. Form cookies refrigerate. into balls and Ice Cream iS Nutritionally speaking, ice cream really stacks up well against other dessert and snack foods. It has about the same or more protein as other snacks like chocolate chip cookies, and lots more calcium and riboflavin. And, two scoops of vanilla ice cream have much fewer calories than a piece of pie or cake! But, here is the catch. Calorie counts can vary greatly among HOW ICE CREAM SERV- CALO ING RIES FOOD Vanilla ice cream Vi cup 140 3.0 g 97 mg .14 mg Whole milk 8 fluid 159 8.5 288 .41 ounces ' ' Yellow cake with Vn cake 365 4.2 68 .08 chocolate icing Apple pie '. pie 302 2.6 9 .02 Chocolate chip 4 206 2.2 14 .04 cookies medium USDA Agricultural Handbook No. 456, Nutritive Value of American Foods, 1975 Hot chocolate warmer Mexican Hot Chocolate 1 quart milk 2 tablespoons sugar 6 tablespoons ccocoa powder Vi teaspoon ground cinnamon In a large saucepan combine milk, sugar, cocoa and cinnamon with a wire whisk. Cook and stir over moderate heat until mixture is hot. Serve hot. Yield: 4 cups Per cup: 304 mg calcium, 196 Inexpensive meal Day-Before-Payday Stew I lb. ground beef 1 med. onion, chopped 2 bouillon cubes or 2 tsp. bouillon 1 6 oz. can (2 cups) stewed tomatoes 1 stalk celery (optional) 4 potatoes scrubbed and cubed 2 cups cooked leftover vegetables I can kidney beans 1 tsp salt dash nenner Layer clothes Winter is just getting started and its going to get colder. For com fort, indoors and out, layer your clothes, and keep these tips in mind. The layer closest to your skin needs to let air and perspiration move away from your body so the skin stays dry. Lightweight, porous fabrics like thermal kit underwear work well for this ventilating layer. The next layer should have good insulating value. Consider thicker textured or fluffv fabrics that trap be a source for names and addresses. You may choose to write per sonal notes. Or, duplicate a general letter about what has happened to your family member over the past few months. Include a little infor mation about yourself, while stat ing that your relative would enjoy hearing from friends and family. To keep the letters coming, ask a close family friend or family mem ber to respond, letting the senders What about A caregiver's first concern is the individual, often a family member, w hose debilitated condition requires constant care, attention and assist ance. But w hat about the caregiver? Seldom do caregivers evaluate how their own personal needs are being met and how they are coping with the daily stresses that accom pany caregiving. The demands of caregiving can exhaust thecaregivcr's physical and emotional resources. Some warn ing signals of caregiver exhaustion arc fatigue, irritability, difficulty concentrating and illness. The stress caused by each one of these condi tions builds up over time, usually without the caregiver realizing it. Too often caregivers put their own needs on the back burner and forget they will not be able to help their loved one if they become sick or hospitalized. Stress has been compared to electricity it can light up your life, but it you aren't careful, you may get a fatal charge! Suggestions for caregiver stress gOOd for yOU brands, depending on how much butterfat each brand has. About half the calories in ice cream come from the butterfat (the rest come from the sugar). The less air and the more butterfat an ice cream has, the more fattening it is. But, if you keep an eye on the calorie count, ice cream is a good tasting snack that also has many important nutrients. STACKS UP - CAL- RIBO- PROTEIN CIUM FLAVIN calories Variations: Hot Minted Chocolate: Omit cinnamon; stir in tea spoon peppermint extract when mix ture is hot. Hot Mocha Warmer: Omit cinnamon and increase sugar to lA cup. Dissolve 1 table spoon instant decaffeinated coffee granules in 4 cup boiling water. Add to milk, sugar and cocoa mix ture and heat until hot. 14 cup water 2 Tbsp. flour In large skillet or Dutch oven, brown hamburger with onions, drain off fat. Add stewed toma toes, bouillon, 1 12 cups water, cel ery and potatoes. Bring to a boil and simmer until vegetables are tender. Add cooked vegetables, kidney beans, salt and pepper. Combine flour with Va cup water, then add to stew mixture. Heat mixture until it 'hickens and boils, stirring constantly. for warmth a lot of still air, such as sweaters and flannel shirts. For outdoors, coats need both a protective outer layer and insula tive inner layers. The outer layers need to be closely woven to let little warm air out and little cold air in. Nylon, cotton polyester poplin, or hard-surfaced wood gabarbines are examples. Inner layers can be quilted fiber fill, down or heavy wool flannel. Coats that have slick, smooth lin ings slip on easily. know how much their letters mean. If the person you are writing for is able, have him or her dictate letters to be sent to friends and family. 1 he benefits arc reciprocal. Not only will your familly member benefit from the letters, but rela tives and friends will also. 1 hey are able to be helpful at a time when the older family members needs to the most. the caregiver? management: lake action! Recognie poten tially harmful symptoms of stress in your life. Knowyourlimits. Identify what you can cut out. Prioritize. Guilt is one of the greatest crea tors of stress. Do not let old prom ises guide current decisions. Look at the cond it ios under w hich you made those promises. Take breaks in caregiving. They arc beneficial for both the care giver and the care receiver. Talk out your feelings and let go of grudges. Holding grudges drains people of energy. Go easy on criticism. Rather than trying to change people, think about what you can do to cope with them more effectively and positively. Reach out for help and be spe cific and positive with your requests. Others cannot always know when you need help. To expect others to "read your mind" is unrealistic. You can best help others if you take care of yourself. Protein a necessity Studies show that we get more protein than we need without protein supplements. Also, the key to strong muscles is a regular exer cise program backed up by a bal anced diet. Pregnant, lactating women need more calcium Pregnant and lactating women need 50 percent more calcium than non-pregnant women, according to the National Academy of SckA ces: 1,200 milligrams per day. Moreover, new information is emerging about women's calcium needs, and it may soon be recom mended that expectant mothers consume up to 1,500 mg per day. The extra calcium goes into the baby's bones. If the mother doesn't get enough, the baby may draw its needed calcium from the mother's bones, causing a loss of bone den sity that could later contribute to osteoporosis. Expectant and lactating women need to be sure they get enough, , calcium. Here are some good sour Six keys to motivation When a supervisor says, "I wish I could motivate John," that usually means "I wish I could get John to do his job better." Here are six keys to doing exactly that. 1. Ask for performance. Des cribe how the job is being done now, and how you want it to be. Then ask the employee to do it that way. 2. Use lots of positive reinforce mentand personalize it. Don't take acceptable work for granted. Thank people for it. And praise them every time they improve. Re member, though, that while eve ryone likes to be recognized, what motivates one may leave another cold or even irritated. So find out what works with each of your peo ple, and use it. 3. Build relationships. This doesn't mean be buddy-buddy with your employees. But it does mean you should treat your people like real, live human beings. That's what they are, and they will respond best when your actions show you respect their individuality and trust their intentions. Black and white pepper Both black and white pepper grow on the same vine but are not two different spices like nutmeg and mace. For centuries pepper has been one of the most important spices in the world. Pepper is the fruit or berry of the pepper vine. The berries grow in long clusters like currents. To get black pepper the berries are picked while they are green. They are spread out on mats where they are sun dried. As they dry they turn black and shrivel. If the berries are allowed to ripen on the vine, they turn red. These Risks, failures lead to success "A successful person fails twice as much as the ordinary person." Taking risks trying new things, taking chances, falling down and getting back up again-that's what life is all about! Where can kids fail and not be afraid to try again? 4-11 clubs. 411 gives kids a chance to fail in a lov ingcnvironmcnt.and 4-li is a place for the experiences, not the answers. It's a special place w here creativity, curiosity and ideas are nurtured. 4-H is also a place for kids to have input into their own learning and where they can evaluate themselves. "4-H is a gifted program for all kids." 4-H is a youth development pro gram. Youth-learned skills can take children into their adult year skills like patience, creativity, per sistence, organization and com munication. Successful people do fail! Let's find chances for kids to try new things. Let's be there to support them and help them try new ap proaches. And if they fail again, we'll still be there for support. Eventually there will be success. "Risks Failures Success!" Fit exercise into daily Fit exercise into your daily rou tine whenever you can. An early morning run, after work swim, or an evening walk may work well with a busy schedule. However, avoid a strenuous workout imme diately after eating, especially in hot weather. If you aren't a sports enthusiast, brisk walking and exercise routines may be for you. Books, video cassettes, records and tapes give instructions for exercises, sit-ups, torso twists, push-ups, leg-lifts, ces of calcium: Yogurt, 1 cup 300 mg Milk,8oz. -- 250 mg . . . CCheddar cheese, I-oe 200 mg Am. cheese, 1 slice 200 mg Salmon, w bones, 4 oz 200 mg Cottage cheese, 1 cup 150 mg Broccoli, 1 cup 130 mg Sardines, 1 oz. 120 mg Ice cream, xi cup 100 mg Although many different calcium supplements are available, some, such as bone meal and dolomite, may contain lead and are poten tially harmful to both mother and baby. A pregnant woman should check with her doctor before taking any supplement, to be sure that it is both necessary and safe for her and her baby. 4. Understand your employees' point of view. Make a habit of lis tening to your people and asking their opinion before you give direc tions or offer advice. If you listen first, and listen with an open mind, people are much more likely to cooperate when you decide some thing has to be done differently. 5. Model what you want. White sales It's that time of year again when most stores have white and bright sales for sheets. If you need sheets, this is a good time to save money but to make sure you get the buy that's right for you , here are some facts to keep in mind. Muslin sheets are not as smooth in texture as percale, but tend to be more durable and cost less. Both muslin and percale are available in a variety of blend levels. The per centage of cotton may range from 20 to 65 percent. Cotton gives warmth and absorben cy polyester provides strength, wrin kle resistance, and a silky texture. When buying sheets, don't just look at the price consider the fabric too. are picked and the outer coating is soaked off in water, leaving the greyish-white inner kennel. These are then sun dried and the result is white pepper. In the United States black pepper is more popular and can be found in a shaker on most every table. In the European coun tries white pepper is more popular. Black pepper is slightly hotter than white pepper. The whole berries are called peppercorns and are often ground in peppermills right at the table. The Warm Springs Extension Service provides equal access to all Its activities and programs. Home maintenance tips Some of the most irritating prob lems around the home are actually easy to remedy. Things that squeak and stick are two good examples. Small lubrication jobs may in clude sliding doors, squeaky hinges, noisy friction catches, or locks that are hard to turn. In addition, some appliances require regular lubrica tion to extend their life. The basic pointer to keep in mind when you tackle such jobs is to avoid excess lubrication. Selecting the right oil or lubri cant is important because the wrong oil will aggravate the problem rather than solve it. There are lubricating oils and penetrating oils. Use the body bends and stretches, and deep breathing. These are easy to do at home and excellent bad weather alternatives for joggers or bikers. Physical fitness classes offer struc ture and companionship if you lack self-discipline. You can also step-up your every day activities: Do your chores to disco or rock music. You'll move more vigor ously and time will pass quickly. Walk briskly or ride a bike instead of driving. Park your car further National programs take citizens to Washington, D.C. Experience an exciting and inno vative approach to citizenship through two special programs at the National 4-H Center in Wash ington, DC next summer! Citizenship: Washington focus provides 15-19-year-olds a chance to see historic sites in and near the nation's capital, visit with their elected officials, learn how a bill becomes a law, gain new perspect ives on international relations, and develop leadership skills through assemblies, committees and work shops. These one-week programs begin June 1 and are offered through July. At present, there is no state level group coordination for this program, but individuals or county groups are encouraged to partici pate. Registrations are on a first come, first-served basis and won't Approach your own work with a sense of urgency, use your time efficiently, and meet the goals you set. Show employees, byyouractions, that the job really does matter, that quality is important, and that dead lines are real. 6. Refuse to accept poor perfor mance. Though textbooks on mot ivation seldom admit it, supervi sors do have to tell employees I, if 5 V' Sheylertt Boise participated in holiday baking and craft making classes sponsored by the OSl' Extension sercsice. Sheylene was preparing to make a doll dress. OREGON STATE UNIVERSITY EXTENSION SGRVICG Eralna Palmer Secretary Jonl David Program Aide Arlene Bolleau Extension Intern Mottle Marsh Extension Agent Clay Penhollow Extension Agent penetrating oil to remove rust or to aid in loosening a screw or mova ble part. Other small repair jobs often involve hinged doors, double-hung windows, and drawers that stick. Before tackling the problem, pick up a copy of I S 193. "Simple Home Maintenance," from the OSU Extension office. Single copies are available at no charge. Directions are given for repair of sticking doors, windows and draw ers, and selection and use of lubri cants. The fact sheet also explains how to fasten anything to any kind of wall, and the selection of proper hanging devices. routine from the office, school or store or get off the bus a few stops ahead and walk the extra distance. Take the stairs rather than the elevator or escalator. Stretch your body, tense your muscles, arms and inhale deeply several times daily. Exercise may take added time and effort, but the rewards are worth it! Remember, you're danc ing, running or bicycling to a healthier, happier you. be accepted alter January 5. Citizenship: World Focus is an extra step for 4-Her's (grades 10 12) and adults who are seriously interested in international relations and global responsibility. This pro gram focuses on such current issues as human rights, nuclear arms, global interdependence, and reli gious freedom. Through discussions with diplomats and international experts, as well as visits to embas sies, the State department and other international agencies, participants will get a comprehensive introduc tion to current world affairs. This program is offered next August 1-16 and registrations must be in at least 60 days before the program begins. For more information on these once-in-a-lifetime experiences, stop by or call the Extension Office. when their performance is not accept able. Sometimes this means a repri mand. At other times you can han dle it through coaching. But either way you're demonstrating that standards matter and that, in itself, motivational. As the old saying has it, "It's better to aim for 'Excel lence' and hit 'Good' than it is to aim for 'Good' and hit 'Average'." I t . t " . " ' A
