Spilyay Tymoo
Warm Springs, Oregon
October 7, 1988 PAGE 5
Nuts, fruit can add
variety to meals
4-H builds youth
Add toasted sliced blanched
almonds to salad sandwich fillings
or egg, ham, chicken or tuna salad.
l op hot or cold cereal, waffles,
pancakes or yogurt and fruit with a
sprinkling of toasted sliced al
monds, walnuts, sesame seeds or
cashews.
Add toasted diced walnuts to
skilled stuffing mix for a crunchy
flavor change.
Spoon slivered almonds, sau
tecd in butter, over cooked aspara
gus, spinach, zucchinni, broccoli,
brusscl sprouts, baked squash or
green beans.
Oven Fried Chicken with
Orange Mustard Sauce
I cup toasted blanched almonds,
ground
A cup grated parmesan cheese
'A teaspoon each garlic salt, poul
try seasoning, paprika and dill weed
Va teaspoon pepper
Vi pounds chicken pieces, skinned
Lemon juice
Orange Mustard Sauce(see below)
Combine almonds, cheese, gar
lic salt, poultry seasoning, paprika,
dill weed and pepper. Coating may
be stored in airtight container in
dry, cool location. Dip chicken in
lemon juice and coat with almond
coating. Place on baking sheet.
Bake at 400 F, 30 to 40 minutes.
Serve with Orange Mustard Sauce.
Grind almonds in food proces
sor or a few at a time in the blender.
Orange Mustard Sauce Com
bine 2 tablespoons honey, 1 tables
poon cider vinegar, 'A teaspoon
dry mustard and !4 teaspoon each
grated orange and lemon peel.
Stir in 14 cup orange juice and 2
tablespoons lemon juice. Place I
teaspoon cornstarch in small sauce
pan. Blend in sauce mixture; bring
to boil. Cook, stirring constantly,
until mixture thickens. Serve warm
or cool. Makes about V? cud.
Car care tips
If it has been some time since
you last had your car tuned, invest
ing in a professional tuneup could
make it use less fuel, run more
smoothly and perform more reliably.
Granny Smith's Pork
Serves five. Calorics per serving:
404. Preparation time: 25 minutes.
1 pound bonclcs pork leg, cut into
'A inch cubes,
2 tablespoons cooking oil
4 Granny Smith apples, cored and
sliced into 'A inch wedges
1 cup chicken broth
'A cup brown sugar or equivalent
sugar substitute
Va cup cider vinegar
3 tablespoons cornstarch
2 tablespoon Worchcstishire sauce
'A teaspoon salt
Va teaspoon black pepper
Any firm-flcshcd cooking apple
may be used.
Heat oil over medium hjcat in a
large skillet. Add pork and brown
on all sides. Add apple slices, saute
three minutes, stirring occasionally.
Add 'S cup broth, reduce heat,
cover and simmer 10 minuts. Mix
remaining broth together with
remaining ingredients and add to
skillet. Cook over medium heat,
stirring constantly until sauce
thickens. Serve over hot rice or
noodles, if desired.
Rio Grande Pork Roast
Serves 12. Calorics per 3-ounce
serving: 253. Preparation time: 10
minutes. Cooking time: VA hours.
3-4 pound boneless pork loin
XA teaspoon salt
2 cloves garlic, minced
'A teaspoon chili powder
'A cup frozen apple juice concen
trate, do not add water
'A cup purchased barbecue sauce
'A teaspoon chili powder
Rub surface of roast well with salt,
garlic and chili powder. Place roast
in shallow baking pan, and roast at
325 F for 30 minutes. Combine
remaining ingredients in small
saucepan, simmer for 2 minutes.
Pour sauce over roast, continue
roasting, basting occasionally, until
meat thermometer registers 155 F..
about 50-60 minutes. Remove roast
from pan. Let rest for 5-10 min
utes, allowing internal temperature
to rise to 160 F. Remove pan drip
pings to sauce pan, add enough
water to make one cup; bring to a
boil. Carve roast and serve with
sauce.
During this National 4-11 Week,
we might take time to think about
the future of this country.
It really does depend on our
young pcpolc. 4-11 is playing a vital
role in making our future better.
4-H members spend their time
learning skills that will help them
throughout their lives. But, more
importantly, they Icrarn how to be
contributing members of society.
4-Hcrs learn to caree about others;
to care about their communities
and to be active, involved citiens
and leaders.
So. come be a part of the future.
Call the Warm Springs Extension
ollkeand bea volunteer 4-11 leader.
1 he theme once again this year is
"4-11 Youth for America."
Along with the traditional 4-11
programs. Warm Springs has had
a success story with its "Challenge
Camp" program and is just getting
started with a 4-11 embroidery club.
The Warm Springs adult
volunteer leaders work with boys
and girls 9-19 years of age in these
clubs.
Thirteen proven stress reducers
1. Relax your standards and release your rigidity The world
will not end if that piece of paperwork doesn't get handled
today. The world will not end if the house doesn't get cleaned
this weekend.
2. Turn "needs" Into preferences Our basic physical needs
translate into food, water, air and warmth. Everything else is a
preference. Don't get attached to preferences.
3. Be patient with yourself and others Learn to live one day at a
time.
4. If an especially unpleasant task faces you, do It early in the
day and get it over with first The rest of the day will be free of
anxiety.
5. Develop the habit of writing your thoughts, feelings and goals
down regularly Clarity and perspective will emerge.
6. Get outdoors regularly; exercise and "use" your body to
refresh your spirit If you don't take care of your body, where
will your live?
7. Nourish your body with healthy, life-supporting foods and
beverages.
8. Get enough rest and sleep If necesary, use an alarm clock to
remind you to go to bed.
9. Practice letting go; forgiveness and acceptance of yourself
and others Releasing is a gift you give to yourself.
10. Everyday, do something you really enjoy Make time for
nurturing yourself and renewal.
1 1. Do Something daily for someone else without expectation of
reeward.
12. Decide to just do the things you know will decrease your
stress You'll have much more energy if you just stop avoiding
all the unpleasant or "scary' things you've been avoiding.
13. Simplify, simplify, simplify Even small changes, like saying
no, will add up over time to increased energy and inner peace as
you simplify your life.
National 4-H I'Jeeft
ovm house
Warm Springs Extension Office
Friday, October 14
10 a.m. to 5 b.m.
Come have 4-H cookies, coffee or punch
and learn more about 4-H!
The advantage of leaders
Helping a 4-H member is like
flying a kite at the beginning it
takes so much effort running, pul
ling and lifting them up out of the
weeds that you both end up tat
tered. fraz7lcd and exhausted!
Gradually, though, 4-H members,
like kites, learn to stay aloft and
bounce from cloud to cloud need
ing only an occasional tug of
guidance.
Finally, they climb so high that
they tug at the thin siring connect
ing you. almost demanding to be
set free! Satisfaction comes from
releasing them with the knowledge
that they can fly freely and well on
their own.. .as the result of your
help at the beginning!
Best wishes for a successful kite
flying!
Clubs offered
Don't believe promises
Sewing a perfect-fitting garment at a lower cost? Will the course, kit
in minimum time isn't simple, but 0r publication provide additional
falling back on sewing shortcuts help or advice if needed?
won't make the task any easier. . Remember that the local corn-
Don t be tooled into believing munity offers many resources for
Shawl Making Laura Switzler
You will learn to select fabric
and fringe; sew a shawl to fit you;
sew by hand and machine; paint designs
on a shawl; and. sew a shawl from
start to finish.
Drama Club Daisy Ike
You will learn interpersonal
skills; how to get along with child
ren and adults; all aspects of put
ting on a play (such as Hiawatha);
and, goal setting.
Rockin' 4-H Clay Penhollow
You will learn to care, feed,
water, vaccinate a cow and or calf;
learn how nutrition affects the
growth of cows or calves; learn to
grow alfalfa and bale hay; learn
your responsibility as an owner
and caretaker, and; and, evaluate
expenses, sale, value and profit or
loss.
Grooming Club Arlene Boileau
You will learn about alcohol and
drugs; learn about body changes;
learn the latest hairstyles for boys
and girls; learn about public ap
pearance, poise, manners, fashions,
inexpensive clothing options; ex
plore your self-image; and. explore
the relationship between nutrition,
fitness and feeling good about your
self. 4-H Embroidery Club Mollie
Marsh
You will learn basic embroidery
stitches and complete one small
project.
Traditional Fishnet Making
Buzz Scott
You will learn how to correctly
tie and space knots. You will com
plete one fishnet.
Be watching for more clubs in
Warm Springs 4-H! Parents are
encouraged to accompany their
child and learn right along with
their son or daughter.
List for good health
Good health is our most pre
cious possession! Our bodies are
like machines which need fuel and
regular attention. Good health
habits followed throughout life are
one way to see that our miraculous
"human machines"get proper daily
care.
Here are some good guidelines a
checklist for both children and
adults.
Balance the daily diet to include
a variety of foods at each meal.
Eat at regular intervals don't
skip breakfast or lunch
Drink six to eight glasses of water
daily or the equivalent in beveraces
and soups.
Maintain optimum weight for
age, sex, height and body build.
Check weight before dressing
and breakfast at least once per
week, particularly if weight control
is a problem.
Exercise regularly.
Allow time for relaxation and
entertainment.
Sleep six to eight hours each
night.
Brush the teeth after meals and
floss once daily.
Schedule annual medical and
dental checkups.
that quickie courses for pattern
alteration, or special basic pattern
offered at exorbitant prices will
guarantee you an excellent fit as a
small investment in sewing time.
Beware of homesewing aids, be
they courses, books or computer
patterns, that promise an instant
perfect fit. Successful alteration of
patterns requires skill and patience.
It takes time and practice to
assure that figure variations are fit
ted attractively and comfotably.
Before signing up for costly
courses or buying an expensive
sewing aid, ask a few questions.
Try to determine to what extent the
promised offer takes size differen
ces into account. If purchasing a
basic pattern, will you also receive
instructions on how to re-fashion
the pattern?
Are all sewing tools included, or
will you have to invest more money
for supplies? Can you find the same
help or accessories some other place
homemakers who sew. Investigate
sewing classes offered by commun
ity colleges, OSU Extension and
skilled local individuals. Fabric
shops may have information on
where instruction is offered.
Help in pattern alterations may
be found in books available from
the lcoal library and bookstores.
Some sewing instruction is also
available in self-study kits and mail
order services.
Care for sewing machine
A properly cared for and main
tained sewing machine is a sewing
machine that probably won't need
costly repair services.
After finishing a garment, use a
soft cloth or brush to remove lint
and fluff from tension disks, thread
guides, feed dog and other exposed
areas on the sewing machine.
After each cleaning, place a drop
of sewing machine oil in the spring
areas under throat and slide plates.
If you use your sewing machine all
day, clean and oil it at least once
daily. Follow the instructions in
your machine's care and use manual.
Remember, a little care can help
you avoid expensive repair bills.
October is energy awareness month
October has been designated by
the White House as American
Energy Awareness Month.
energy answers
I'm replacing some old windows in
my house. One manufacturer sells
glass with a metal coatig that is
supposed to reduce heat loss. Does
this work? How long will the coat-
Many students suffer from stress
Stress is as much a part of life as
breathing, and it's a big part of
school life, as well. If you can't
sleep the night before giving an
oral report, or wake up with a knot
in your stomach the day of a big
test, you know all about it. By read
ing "Schol Stress: How to Take It
in Stride" you know how to beat
that stress.
You can also find out how you
handle school stress by taking the
following quiz. Simply read each
situation and pick the response
that is most likely to be yours. To
find out just how well you handle
school stress, ask your teacher for
an analysis of the quiz it's in his
or her issue of FORECAST.
1. You've just gotten the word
that you have to write a term
paper. You can pick the topic as
long as it relates to the American
Revolution. The problem is, you
hate American history and you're
not wild about writing, either. The
dealine is two months from today.
You:
a. Shut the problem out of your
mind for as long as possible. If
you've got two months, why worry
now? Besides, you work best under
pressure.
b. Sit down with a calendar and
make an outline of what needs to
be done from research to typing
the final draft. Chart out a series of
deadlies to complete each step of
the project and stick to it.
c. Decide that this will be the
best term paper your teacher ever
read. You spend the next six weeks think
ing about just how great it will be.
but you donlt do anything until
two weeks before deadline. You
then put two feverish weeks of
w ork into the project and write the
final draft the night before.
2. In two weeks, youli have to
get up in front of your home eco
nomics class and give a 10-minute
oral report on fad diets. The thought
of speaking in public terrfies you
even when you have your subject
down cold. You don't know any
thing about fad diets. You:
a. Worry for two weeks, gather
ing every bit of information you
can find on fad diets and complain
ing to anyone who will listen about
how unfair it is that you have to
give an oral report.
b. Spend the first week gathering
all the information you can on fad
diets. You work all weekend organ
izing the information well as you
would if you were writing a short
paper on the subject. You spend
the next week (and weekend) work
ing on your talk. You practice in
front of the mirror, in front of your
parents and in front of your dog.
By the time the big day dawns,
you're nervous but prepared.
c. Plan on being "out sick" the
day of your talk and the whole
following week, if need be. Your
motto is, "when in doubt (panic or
fear), make yourself scarce."
3. Algebra is your least favorite
subject and the subject that is
hardest for you, as well. Your alge
bra teacher is making your life mis
erable by quizzing the class every
Friday on w hat you were supposed
to learn during the week. You're
not learning much, it's midway
through the semester and you've
got a D average. You:
a. Decide not to do anything. A
'D' is a passing grade though just
barely and youll never need this
stuff anyway.
b. Decide that you'd better go in
and get some extra help. You
arrange to spend one study hall a
week with your teacher and you
give your algebra homework top
priority. It's the first thing you
tackle at night.
c. Complain bitterly to your
friends and family about how hard
the subject is, how mean the teacher
is and how miserable you are to be
taking algebra. But you don't do
anything about it, except worry.
4. Final exams are always a
trauma for you. You're a good stu
dent, but you don't test that well.
Finals are just around the corner.
You:
a. Are having trouble sleeping
already. You're also having trouble
studying. This happens to you every
year, so you're miserable, but
resigned to your fate.
b. Map out a study plan for the
next four weeks. You give yourself
pep talks, complain to your friends
(you know you're doing it to get
ancouragement, but what are
friends for?) but you study. You're
also careful to get plenty of exer
cise, so you're tired enough to sleep
at night.
c. Do what you usually do w hen
you're worried about something
pretend you don't have a care in the
world. You go out w ith your friends,
watch TV, go to the movies, play
sports, and don't enjoy any of it.
5. Your older brother w as a w hiz
in school straight A student, al
ways on the honor roll, always top
of his class in everything. You're a
good student, but not great, and
you're faced with comparisons to
your brother. It just happened
again. Your English teacher has
just Slid. "I had Bill in my class two
years ago. He was a terrific stu
df nt!" You:
a. armie tnrougn griiiea teem
and agree. But you can feel the
knot forming in your stomach
already.
b. You agree with the teacher
and laugh, "Yeah, Billy is the fam
ily brain all right." You've been
hearing if for so long, it doesn't
bother you anymore. Billy may
have been great in school, but
you're the family artist, and that's
fine with you.
c. Nod tersely and change the
subject. It makes you angry when
Billy's name comes up. You always
feel like such a failure next to him.
6. Your best friend Tony is super
competitive. He's got to be the best
at everything he does sports,
school, you name it. He's got an
annoying habit of grabbing you
before a test and telling you how
long he studied. Then he asks how
long you studied. You've also got
three classes together and he's at
your elbow after every test is handed
back, wanting to know how you
did. You usually dont do as well as
he does. You just got your latest
French test back and you got a 'B
Tony wants to know how you did.
You:
a. Tell him, knowing he's done
better and feeling slightly ashamed
already.
b. Tell him to relax, your test,
score doesn't reflect on his. so why
does he need to know, anyway?
Tell him you did well by your
standards and that's enough for
you and for him to know. You
mean it. too.
c. Tell him proudly how you did.
He tells you he got an A-plus. You
spend the rest of the day picking
yourself apart for not studying
harder, for not being smarter and
for choosing friends like Tony!
ing last? Can it cause condensation
on the window?
You're describing a coating called
"low-e"(for low emissivity). Low-e
coatings are microscopically thin
coats of metal oxides. They let in
visible light but don't allow much
heat to pass through. Double-pane
windows with low-e coating can
provide about the same insulation
value as triple-pane windows, so
they do perform well.
Different types of low-e coatings
vary in their "transmissivity" and
"emissivity." Don't worry if you
can't pronounce these properties,
just remember: the lower the emis
sivity, the less heat will be lost
through the window, and the higher
the transmissivity, the more sun
light will come in.
We don't know of any installa
tions older than 10 years, but
laboratory tests show an expected
life of more than 20 years.
Condensation should be less of a
problem with low-e windows, since
the inside glass surface stays warmer
during the winter.
I am shopping for a new water
heater and would like to buy an
energy-efficient one. Those with
high efficiency ratings all seem to
be insulated with foam instead of
fiber glass. Will the foam release
formaldehyde into my home?
No. The foam used in water
heaters doesn't contain formalde
hyde. The foam in water heaters is
polyurethane, not urea-formaldehyde.
Urea-formaldehyde foam is
the one with outgassing problems.
The reason the energy efficient
water heaters are made with foam
instead of fiber glass is that polyure
thane foam has a much higher insu
lating value per inch of thickness
than fiber glass. Foam insulated
water heaters lose onlv about half
as much heat as fiber glass models,
saving both energy and money.
I use a water source heat pump
both for space heating and water
heating. The source of water is a
well that originally delivered five
gallons per minutes, which I deep
ened to get enough water. After
drilling another 100 feet, the well
tested at 75 gallons per minute. But
now the well sometimes seems to
run out of water even though the
heat pump needs only six gallons
per minutes. Why?
The original well probably was
into an aquifer of limited capacity.
When you drilled the well deeper
you probably tapped an aquifer of
much greater capacity.
Well-capacity testing measures
the ability of the well to deliver a
sustained flow of water for one
hour. In your case, testing is for the
combined effect of a two-aquifer
source.
Pumps are typically placed only
deep enough to deliver the planned
amount of water, not at the bottom
of the well.
With the sustained water draw
of your system during the heating
season and the dual aquifer situa
tion, the draw-down may be more
than would be expected from a
simple well. Placing the pump
deeper into the well may solve your
problem.
Oregon State University exten
sion energy agents and specialists
will answer energy questions of
interest to readers. Send your ques
tions to Energy Answers. OSU,
Corvallis, OR 97331. The OSU
Extension Energy program is con
ducted in cooperation with the
Oregon Department of Energy with
funding from Bonneville Power
Administration and the U.S. De
partment of Energy.
Information on this page provided by the
by the Warm Springs Office
of the Oregon State University
Extension Service
Phone: 553-1161, ext. 238 or 239
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