Snlyay Tymoo
Warm Springs, Oregon
March 10, 1989 PAGK7
Tips offered to office
1. Use the lime before the meet
ing is called to order to determine
whether or not a quorum is pre
sent. Use your attendance list to
mark the members present as they
enter the meeting room.
2. Check with the chairman
regardingany last minute informa
tion. Request that the chairman
instruct any speakers who are pres
enting reports, statements, resolu
tions or long written motions to
provide you with a copy before the
meeting or immediately following
the presentation.
3. When the meeting is called to
order, note the time, presence of a
quorum, those present and absent
and opening remarks by the presid
ing officer.
4. Place your chair near the pre
siding officer so you are in a posi
tion to hear well. In a small meet
ing, you should sit at the meeting
table next to the chairman.
5. Agree with the presiding
officer on a set of signals that will
let him know if you did not hear a
motion. Upon receiving your sig
nal, the chairman can interrupt the
speaker and ask that the statement
or motion be repeated.
6. If you are unable to get the
chairman's attention, mark the
place in your notes with a paper
clip or red pencil and consult with
the chairman later to remedy the
situation.
Buying generic drugs may
Prescription drugs
Your pharmacist could help you
lower the cost of purchasing pre
scription drugs. Oregon has a drug
product selection law that permits
pharmacists (with your permission)
to select a less costly, yet effective,
generic drug instead of a brand
name product when filling your
prescription.
The purpose of this law is to give
you the opportunity to save money
on prescription drugs. Here's how
it works. Instead of a prescribed
brand name drug, your pharmacist
can select a less expensive generic
equivalent. If your doctor writes
Choose good nutrition for today
Who determines what you eat?
I? it your mother, husband, child
ren or whoever does the food prep
aration in your house? Regardless
of who does the cooking and shop
ping we, as individuals, are respon
sible for our own nutrition.
Do you eat everything that is put
before you? Do you eat two serv
ings of dessert and skip the vegeta
ble? Are you too busy to eat regular
meals and just fill up on high fat,
high sugar snacks? No matter what
someone else offers, each person
chooses what and how much to eat.
Parents need to teach children
how to make good food choices at
a very early age. The best way to
teach this lesson is by example.
The next best way is to be sure
that food selection does not become
Say yes to less. ..sugar, salt, fat
Americans consumed an aver
age ISO pounds of sugar in 1988.
Thus, about one-fourth of the total
calories in their diet came from
added sugars. Nutritionists are con
cerned about high intakes of sugar
rich foods because they: 1. Supply
lots of calories, but very few, if any,
other nutrients; 2. Often displace
nutritious foods in the diet; 3. Are
clearly a very important "risk fac
tor" for tooth decay.
To reduce sugar intake:
1 . Check the ingredient label for
sweeteners and sugars in foods.
Sugar is not the only word to look
for on labels. Watch for such words
as sucrose, glucose, fructose, corn
syrups, corn sweeteners and invert
sugar. Remember that ingredients
are listed on the label in the order
of predominance, with the ingre
dients used in largest amounts listed
first.
2. Substitute orange and grape
fruit juices or Dlain water for regu
Added sugar in
Food Serving Tsp. sugar Calories
Size per serving
Coke 12 oz. 9 lS 144
Hi-C Orange (Welches) 6 oz. 4 45 92
Sprite (Coca Cola) 12 oz. 9 143
General Mills Cheerios VA C. 15 110
General Mills Lucky Charms I C. 2 1 10
Kellog's Corn Flakes I C. VA HO
Quaker 100 Natural Cereal ' C. VA 140
Catsup I Tbsp. 35 16
Yogurt, low-fat, fruit 8 oz. VA 231
Vanilla ice cream lA C. 3 135
SPAM 3 oz. 45 264
Canned pears heavy syrup A C. 3 97
Jell-O, cherry lA C. A'A 80
7. The agenda is a plan of action.
The background and purpose of an
agenda item may be described
briefly by thechairman or a member
of invited guests during discussion.
This information should be
recorded.
8. Good notes focus on main
items of business. A summary of all
Hints for effective stepparenting
For today's stepparents, greater
in numbers now than ever before,
the "happy ever after" image is a
strong one, but perhaps not very
accurate.
Stcpfamilics need a more realis
tic vision of what life is like for
blended families. Although some
stcpfamilies have few adjustment
problems, most can benefit from
learning about typical problems.
First, new family relationships
of respect and acceptance usually
take time to develop, often as much
as two years. Be patient and allow
plenty of time for family members
to work through their differences.
Tips for the stepparent:
Seek support from your spouse,
friends, minister and other step
parents. Be there for your stepchildren,
on the prescription form that a
specific brand name drug is neces
sary, however, the prescription must
be filled exactly as written. Talk to
your doctor and explain that you
want the most effective drug at the
best price. With his or her permis
sion, your pharmacist can often
provide a generic drug at a lower
cost.
Generic drugs have the same
active ingredients and do the same
job as brand name drugs. One dif
ference between them is in the
name; another, usually, is in the
price. About half the drugs on the
market are available generically,
a power sturggle. When food be
comes a battleground both sides
lose. The good teaching strategy is
to involve children in selecting and
preparing food.
What is cholesterol?
Cholesterol is a fat-like substance
found in the body. Your body
needs small amounts of cholesterol
to make hormones, nerve cells,
vitamin D, and other things you
need to stay healthy. Your body
makes its own cholesterol from
foods. If you eat too many food
high in cholesterol, you may end
up with more cholesterol than you
need.
Studies of people who have died
of heart disease show that many of
them had one thing in common
too much cholesterol in their blood.
lar soft drinks, punches, fruit drinks
and aides which contain consider
able amounts of sugar. For exam
ple, a 1 2-ounce cola drink contains
over nine teaspoons of sugar.
3. Go easy on candy, pies, cakes,
pastries and cookies. Save them for
"special" occasions or share a serv
ing with someone else.
4. Select canned fruit canned in
water, juice or light syrup instead
of heavy syrup.
5. Many cereals are pre-sweet-ened.
Check the label. Buy unswee
tened kinds so you can control the
amount of sugar added.
6. Experiment with reducing
sugar in your favorite recipes. In
some recipes you can reduce as
much as one-third of the sugar with
little change in the final product.
7. Remember, how often you eat
sugary foods is as importart as
how much if you wish to reduce
tooth decay.
processed foods
professional
discussions and a listing of high
lights which resulted in action will
go far in recording the accomp
lishments of a meeting body.
9. Note each item of business as
it comes up, with its main points,
reason for presentation, and dun
pose to be accomplished. Include
main points of discussion, debate
but allow them time to learn to
trust and respect you. At first,
strive to be a friend rather than a
substitute parent. To begin with,
let most discipline be handled by
the biological parent.
Respect the strong bond that
exists between the children and
both biological parents. Allow them
plenty of time together and avoid
interfering where issues are not
your concern.
The biological parent in a blended
family can help too.
Include your new spouse in
your existing family unit, but let
relationships between the steppar
ent and children develop at their
own pace.
Be supportive, ready to listen
and discuss difficulties.
Encourage a cooperative spirit
save money
offering you the possibility ot sub
stantial savings.
Over the counter drugs
Some drugs medicines are pur
chased over-the-counter, that is,
no prescription is required. This
may include headache remedies,
cold remedies, etc. These are usu
ally available under several manu
facturer's brand names. Compare
prices and ingredients to see if
there is a difference.
Properly use and store medicines.
Keep all drugs and medicines
out of the reach of children. Always
read the labels on medicine con
tainers. Follow directions for stor
age and use.
and tomorrow
March is National Nutrition
Month, the 15th annual celebra
tion of healthy eating. This year's
theme is "Choose good nutrition
ror today and tomorrow." Remem
ier. it's never too late to heein!
People with cholesterol levels of
250 mgdl or more are twice as
likely to get heart disease as those
with levels under 250 mgdl.
It is important to know your
blood cholesterol level, especially
if you are over age 35. If you don't
know, ask your doctor to check.
This can be done with a simple
blood test.
The risks. Too much cholesterol
in the blood can build up in the
lining of the arteries. This makes it
hard for the blood to flow as it
should. Over time, the artery may
narrow, or close off completely,
causing a heart attack or stroke.
You may be at risk for high
blood cholesterol levels if you:
Have a family history of heart
disease or stroke.
Eat a lot of fatty foods.
Exercise too little.
What you can do
To lower the level of cholesterol
in your blood, try the following:
1 . Eat fewer foods high in fat and
cholesterol.
Cut down on fatty meats such
as ground beef, corned beef, bacon,
ribs, sausage and lunch meats. Buy
lean cuts of meat and cut off any fat
you can see.
Eat fewer organ meats (liver,
brains) and shellfish (shrimp or
lobster).
Eat no more than three eggs a
week.
Drink skim or low-fat milk
instead of whole milk.
Cut down on chese or use low
fat cheese instead.
2. Eat more low-fat, high fiber
foods.
Add more fruits, vegetables
and grain products to your diet.
Eat more fish, chicken, turkey
and lean beef. Cut the skin off
before eating.
3. Use less fat in cooking and
food preparation.
Use vegetable oils and soft
margarine instead of butter.
Do not fry foods. Instead bake,
broil, boil, roast or stew.
4. Exercise more.
Take every chance at home or
work to get more exercise. Walk
instead of driving. Take the stairs,
not the elevator.
Start a regular program of
aerobic exercise such as walking,
swimming, bike riding or running.
Do it today. If you don't know
your blood cholesterol level, sec
your health care provider. Include
a low fat food in your next meal.
and dispostion of action items.
Note the name of any speaker who
proposes an action, plan or makes
an important statement on an issue.
All points of order, appeals, amend
ments and unusual items of busi
ness should be recorded.
10. In a formal meeting, the
secretary stands to read the minutes.
between your spouse and the child
ren's other biological parent.
Suggestions for both parents.
Explore your parenting styles
and take classes together to develop
problem-solving and discipline
skills.
Work out ways for your step
family to communicate; bulletin
boards, complaint and compliment
jars, regularly planned activities
and familly meetings.
Talk about feelings. Airing them
aloud diminishes their power.
A key point to remember is that
it's easy to get caught up in making
life better for the children at the
expense of the relationship between
the parents. Keeping the parental
relationship a priority is very
important. When parents are happy,
children feel more secure.
Teen-age styles
Family friction or fun
The way teenagers dress and
wear their hair has been a source of
conflict bewtween parents and
children for generations and for
good reason.
Establishing independence is one
of the tasks of adolescence. At this
time teenagers begin seeing them
seles as separate from their parents
and families and want to form
bonds with new groups.
One of the most visible ways for
children to express this change is to
alter their appearance and adopt
the style value by their peer group.
The question for parents to ask
is whether a teen's choice of clo
thing and hair style is worth a fam
ily fight. , ,
A parent's response may be, "not
always." Many issues are far more
important than strange haircuts. It
is sometimes easy to focus on clothes
or haircuts because those are con
crete, visible changes.
Parents may lose sight of the
underlying issues of development
and growth (such as reliability,
honesty and respect for others)
that they need to be concerned
about.
Look at the total picture, not
just a small segment. Is your teen
ager keeping communication
Microwave cooking must
Microwave cooking of meat and
poultry must be thorough to ensure
that bacteria, such as Salmonella,
are killed.
The uneveness of microwave
cooking produces cold spots in
meat and poultry that could be
havens for bacteria.
An oven cooking bag will ensure
the most even heating in a micro
wave. Check manufacturer's in
structions for time, power level and
other considerations. Pay special
attention to the number of minutes
that food should stand after micro
waving to complete the cooking
process.
When cooking poultry, cut into
a piece to check doneness. If the
flesh is pink or if blood is visible
next to the bone, return it to the
oven for more cooking.
Cook poultry stuffing separately
from the bird. The moistness of
stuffing combined with the poten
tial for uneven cooking could be a
risky food safety situation.
Pork also needs thorough cook
ing. You can cook pork in the mi
crowave, but do it with care. To
ensure a moist atmosphere for con
ducting heat, use an oven cooking
bag for laree nork cuts.
When cooking porkchops cover
the dish tightly. To avoid uncooked
cold spots in the meat, give the dish
a half-turn at least twice during the
cooking.
JOIN
( 1
1
t-Ji
J
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
Facts show farmer contributions
An American farmer provides
food and fiber for II4 people
including 92 in the U.S. and 22
overseas. That figure is up from 73
in 1970 and 46 in I960.
A farmer spends $484 to pro
duce the food for one person
annually.
Farmers get 23 cents of the
consumers' food dollar spent for
food raised on U.S. farms, down
from 32 cents 20 years ago.
Americans annually consume
an average of 77 pounds of beef per
Weight watching hints
When stress begins to pile up
during the day, take 1 5 minutes out
to sit by yourself and relax or do
some exercise. (You can't afford
not to!)
There's nothing like tension to
send one on a binge to the rcfriger-
channels open ano gaining sell
confidence and maturity? Or is he
or she constantly acting aggressive,
belligerent and angry? Is yourchild
experiencing difficulty in school,
dropping out, withdrawing, using
drugs or drinking?
When a radical change in appear
ance is accompanied by extremely
negative behavior changes, it's time
to deal with the total issue, not just
the appearance.
Even though it's difficult to look
beyond outward appearance and
the teen's relationship with parents
and siblings and school achieve
ment, parents should do it.
Attempt to de-emphasize looks
and and emphasize positive, caring
growth. Teens will usually respond
to adult warmth. Take the time to
make friends and have fun with
teenagers. This will increase the
chances of developing the kind of
relationship in which opinions can
be freely exchanged. Parents and
teen disagreements won't last for
ever, they only seem to.
As long as teenagers are develop
ing social confidence, growing in
self-confidence and independence
and achieving in some areas, par
ents are wise not to worry unduly
about weird hair or clothes.
The pink color of raw pork will
disappear when pork is done. Use
an oven thermometer to check for
doneness. The thickest part of the
pork cut should reach a tempera
ture of 170 degrees F. Check the
manufacturer's directions for the
length of standing time required to
complete the cooking process.
How to sav "NO
Are you too busy doing "stuff
to make progress on your impor
tant goals. Why? Maybe you need
to get better at saying No.
Say "No" to:
Thoughtless
requests
inappropriate
Violations
values
of your own
Doing what others should do
for themselves
Requests that conflict with
your priorities
Requests that don't meet the
"Is this the BEST use of my time?
test
Practices, substances or pro
ducts that will harm you and your
health
The first
hardest:
few words may be the
Hamburger recipe
Russian Hamburgers
1 lb. lean ground beef, or turkey
2 eggs, lightly beaten
I tablespoon chopped parsley
I teaspoon dill weed
i teaspoon salt
lA teaspoon pepper
3 drops tabasco
1 tablesppon salad oil
2 medium potatoes, shredded
I small onion, thinly sliced
person, 63 pounds of chicken, 84
pounds of potatoes, 31 pounds of
fresh apples and oranges, 26 gal
lons of milkandabout 1.000 pounds
of other foods.
o Agriculture is much more than
food; it includes cotton, wool, forest
products, tobacco and greenhouse
products. For example, about one
fouth of prescription drugs contain
an agricutlturc product. As a second
example, people spend $6 billion a
year on cat and dog food.
ator or cookie jar!
Serve lots of fresh raw vegeta
bles as snacks and try them with
this low-caloric, low-fat dip sug
gested by the American Heart
Association.
2 Tbsp. skim milk
1 Tbsp. lemon juice
1 cup low-fat cottage cheese
V cup chopped onion.
Place all ingredients in blender
and process until creamy. Makes
one cup with 10 calorics per
tablespoon.
RSnQQ reSOUTCQ
. i--r
meetHQ MarCfl I 7
The third session of the series on
range resource and livestock man
agement will be held Friday, March
17, 1989 from I to 4 p.m. at the
Senior Ctizen's Center.
Included will be presentations
on grazing management of the
Crooked River National Grasslands
by Byron Cheney of the Forest
Service and riparian management
and recovery by Wayne Elmore of
theBLM.
Photography weekend
All Oregon 4-H members, lead
ers and parents are invited to attend
the 4-H Photography Weekend
April 22 and 23 at the Oregon 4-H
Center in Salem.
Cost of the session of $40 for
Friday and Saturday or $30 for
Saturday only.
Applications are due April I.
Contact the Warm Springs Exten
sion Office for registration and
further information.
be thorough
Keep food stafety in mind when
you microwave meat in a casserole,
too. It's best to use a round con
tainer for even cooking. Also, stir
foods to heat evenly or rotate the
dish a half turn several times dur
ing cooking.
33
I'm flattered you asked, how
ever.,
'Right now my priorities
are.,
My schedule won't permit it
I've already taken my turn
doing...
I can't give it the attention it
deserves
I'm not really interested in
doing that, however I would be
interested in...
I know it is important to you,
however...
Thanks, but no
Remember, though, don't get so
good at saying "No" that you miss
out on opportunities to work on
important projects, accept impor
tant leadership roles and build
warm supportive relationships.
6 onion or hamburger buns.
split
and toasted
In a large bowl, combine meat,
eggs, parsley, dill, salt, pepper and
tabasco. In a small skillet, in oil,
saute potatoes and onion a few min
utes until almost tender. Add to
meat mixture, mixing well. Form
into six patties. Refrigerate until
ready to cook. To serve, broil or
barbeque patties to desired done
ness. Serve on toasted buns, topped
with your favorite condiments.
Makes six servings.