Image provided by: The Confederated Tribes of Warm Springs; Warm Springs, OR
About Spilyay tymoo. (Warm Springs, Or.) 1976-current | View Entire Issue (Dec. 29, 1989)
Spilyay Tymoo Warm Springs, Okkgon December 29. 1989 PACK 7 Dieting for More and more parcntsreport their children are consciously eating less to lose weight. It's true that an increasing number of children are overweight. How do you decide when your child has a weight problem? A phy sician can look at the height weight chart that has been kept since infancy and tell if the child is over weight. The growth of children var ies so much that it is not useful to compare your eight-year-old to the eight-year-old next door. Many children think they arc too fat erca when they arcrrt. Adults talk about weight and diets all the time. TV programs, ads, and newspaper and magainc articles all feature the latest diet informa tion. Children want to be likeadults and they begin to worry about their weight too. What should you do if you and your physician decide that thechild is overweight? Weight loss is not recommended for children because calorie restriction could interfere with normal growth. The goal is to maintain weight or reduce the rate of weight gain. If weight is main tained while height increases the percentage of body fat will decrease. It is important to treat all members of the family alike when it comes to food. If the overweight child has fruit for dessert, everyone should have fruit. If the child is given fruit while others have ice cream the resulting humiliation and anger may lead to aggravated eat ing problems. Buttermilk fact Despite its name, buttermilk is actually low in fat. It's made from skim or 1 percent milk and can be substituted for whole milk in pan cakes and baked goods. Sixteen sneaky ways to watch your weight 1. Serve lots of fresh, attractively prepared raw vegetables as snacks. Try this low-cal low-fat drip from the American Heart Association: 2 Tablespoons skim milk, I Tables poon lemon juice, I Cup low-fat cottage cheese, !4 Cup chopped green onion tops, salt to taste. Place all ingredients in blender and blend until creamy. Yield 1 cup. (Only 10 calories per Tablespoon). 2. Don't skip breakfast or lunch before your holiday dinner. Just eat light. If you wait until dinner to eat, you'll be tempted to snack your way through the day. Snack ing can supply you with lots of calories and little nutrition. 3. Make plans to have something to do during the holiday besides eating. Plan to get together with your friends or family to trim the tree, to put together a gingerbread house, to go caroling, etc. Replacement How much should be fed to replacement heifers so they will be ready to be bred? To answer this question we first need to know at what weight the animal should be at for breeding. Since all animals are somewhat different we can figure puberty weight by using frame scores. For our example a medium framed Angus-Hereford Cross needs to be at 650 to 700 pounds by breeding time. Assuming a 450 pound heifer is weaned November 1 and we want to breed her some time after May 25 at which time she needs to be 650 to 700 pounds then she has 166 days to put on 200 to 250 pounds. During the winter feeding time and spring turnout the heifer will need a daily gain of 1.1 pounds per day. . A growing heifer will eat about 3 percent of her body weight per day. In our example our heifer will need 13.5 pounds of hay per day. Next we need to know informa tion about the hays we we are going to feed. This can be done by send ing core samples off to a forage testing laboratory to get protein, acid, detergent, fiber and dry mat ter percentages. The two hays we will be using have an analysis of: ALFALFA HAY S90TON BLUE GFASS STRA Dry Hatter Crude Protein Acid Detergent Fiber 95. U 17.0 96 I ,2 0 30. tt 4S.lt Now we can figure how much of each hay to feed. Since alfalfa hay is the most expensive we want to balance the ration but feed just enought to meet all nutritional requirements. The nutritional re quirements include protein, energy for maintenance, energy for gain at I.I pounds per day plus vitamins and minerals. children should involve physician Family food preparation practi ces may need to be modified, l or example, select foods with lesssugar and fat; learn to modify recipies to reduce the sugar and fat content; and serve moderate sized portions. A real key is to increase physical activity. Studies show overweight children cat fewer calories than normal weight children, but are less active. Walking, bike rides, jumping rope, ball games, and other activities are fun to do as well as good exercise. You m.iv nw) Volunteer expenses are Some of the expenses paid by volunteers are contributions and are tax deductible. If you have records showing how much money you spent in doing volunteer service to the commun ity, you may deduct certain expenses if you itemize deductions. Even if you don't claim your expenses this year, now is the time to set-up a record keeping system for next year. Charitable deductions are allow ed for contributions to or for the use of religious, charitable, educa tional, public or civic organizations, she explains. Expenses are deduc tablc if they relate to volunteer ser vice and are not primarily for per sonal pleasure or benefit. Expenses which mav be deducted include Happy New Year from the Warm Springs Extension staff 4. When the stress begins to pile up duringtheday, take 15minutesout (you can't afford not to!) to sit by yourself and relax, or to take some exercise. (Nothing like tension to send one on a refrigerator or coo kie jar binge!) 5. Sip on low-cal beverages rather, than on punches, eggnogs, or alco holic drinks. Try mineral water with a lemon slice, low-cal soft drinks, ice tea, etc. 6. Need a quick, low-cal low-fat pick-up? Try whirring 23 Cup skim milk, half a banana, and a little vanilla in your blender for a yummy, frothy, high-protein shake. (Only about 100 total calories per fountain glass). 7. Brush your teeth before prepar ing the food and don't allow your- selt to snack during the prepara tions. heifer feed Through extensive testing, the nutritional requirements for var ious classes of livestock have been calculated. By either hand calculat ing or using one of the new compu ter programs that are currently available the actual pounds of alfalfa and grass straw can be cal culated. To meet protein requirements 5.0 pounds of alfalfa can be fed and 8.5 pounds of straw. But the ration isn't balanced. Energy for mainte nance and energy for gain must also need to be provided. To meet both protein plus eneregy for main tenance and energy for gain it will take: 8.0 pounds of alfalfa, 5.5 pounds of bluegrass straw, for a total cost of $.46 per day or $ 1 3.69 per month. Once the replacement heifers are on feed it will be important to adjust the feed ration to meet th growing animals requirements. Other requirements such as vitamin A, selenium, calcium, phosphorus and copper need to be balanced and considered. Good quality al falfa, as in our example, will pro vide adequate vitamin A. A blood test will determine selenium re quirements and a complete mineral mix will provide remaining min erals. To balance feed rations it is important that producers need to: 1. know current animal weights. 2. know by frame score what weight their heifers need to be at for breeding. I 3. feed hay of known nutritional value. Hay varies greatly in qual ity. Bluegrass straw this year is running from 3 percent to 8 percent turn oil the TV and provide oppor tunities for children to be active. Remember that children copy adult behavior so you may need to look at your own eating and exer cise habits and make some changes. One study showed that children whose parents are sedentary were likely to be overweight than child ren whose parents were active. Be sure that you encourage your child to listen when the body says, "I've had enough." Urging children to cat everything or to have a donated items, money spent on tel ephone calls, materials and supp lies, and travel costs related to the volunteer activity. Travel includes transportation. If you drive to and from the event you may deduct 12 cents a mile or the actual cost of gas and oil to operate your car. If you're away overnight, vour lodging and 80 All families Every individual and every fam ily needs an emergency fund for unexpected happenings-such as car repairs, appliance breakdowns, and sudden illncsscss. But many people have trouble accumulating an emergency fund. Every individual and every fam ily needs an emergency fund for unexpected happenings such as car repairs, appliance breakdowns and sudden illnesses. But many people have trouble accumulating an emergency fund. If you don't have an emergency fund, develop the habit of putting money aside on a regular basis. Extension suggests these ways to save: When you work on your monthly 8. When dishing out your holiday food, take a small amount of every thing you like. Don't serve yourself regular portions of everything. Heavy-up on green vegetables, potatoes (low in calories if no milk or butter are added), and raw vegetables. Avoid or go easy on teh butter margarine, gravy, buttered . rolls, dessert toppings, eggnogs, alcoholic drinks, etc. 9. Never go hungry to a party that's bound to offer irresistible, high calorie hors d'oeuvres and sweets. Eat something sensible and satisfy ing, first. 10. Don't allow others to force food on you. Be politely assertive. Take and eat only the food you want. 1 1. Eat only your absolute favor ites, then move away from the buffet table for the rest of the evening. information presented protein. It is important to know what the animals are getting from a nutritional aspect but also to feed least cost Whole wheat onion bagels 1 package dry yeast 1 cup warm water (105 degrees to 115 degrees) 3 tablespoons instant minced onion 1 tablespoon vegetable oil l'5 cup whole wheat flour Vi teaspoon salt 1!4 cups all-purpose flour Vegetable cooking spray Vi quarts water I egg tablespoon water I tablespoon caraway seeds Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Add onion and oil, stirring well. Stir in whole wheat flour and salt, gradually stir in all-purpose flour. Turn dough out onto a lightly floured surface; knead I minute. Cover and let rest 10 minutes or until smooth and elastic. Place dough in a large bowl coated with cooking spray, turning to grate top. Cover and let rise in a warm place(85 degrees), free from drafts, I V5 hours or until doubled in bulk. Punch dough down, and divide into 12 equal portions. Shape ech portion into a smooth '. all, punch a hole in the center of each ball, using floured fingers. Gently pull dough away from center, making a I '4-inch hole. Place shaped bagels on a baking sheet coated with cooking spray. Bring 3'5 quarts water to a boil in a large Dutch oven. Lower bag els, a few at a time, into gentlv boil second helping teaches thechild to ignore these signals. Adults often encourage children to overeat by comforting them with food. II a child is unhappy, hurtsor has something unpleasant to do. don't oiler a cookie or candy as a reward. Huy a book, go to the library, or do something together. Helping a child to grow into good health is a long-term process. Dieting suggests a short-term solu tion. Help the children in your life grow into healthy adults. deductible percent of your meal costs are deductable. Not deductable arc costs for dependent care and the value of your volunteer time. To document volunteer contri butions, keeping a diary of travel and other activities, letters verify ing involvement, and other related records. need to save spending plan, include a savings account as one of your fixed expenses just like the rent mort gage ajid utility bills. In other words, pay yourself first. Put "unexpected monies" such as tax returns, overtime pay, bonuses, rebate money, or money saved by using coupons into your savings account. Look for expenses you can re duce. As you reduce expenses, in crease savings. A rule of thumb says that indi vidualfamilies should havetwoto three months take-home pay in an emergency fund. Remember, it docs take time for savings to accumu late. However, getting started is the most important step. 1 2. Don't eat a single peanut, potato chip or anything you know is impossible to eat just one. 13. If given a choice of dressing cooked with the bird or dressing cooked outside the bird, choose the latter. It' s lower in calorics since it hasn't absorbed the meat juices. 14. If you overindulge at dinner try to take a walk afterward. You'll burn up calories, speed up the metabolism, and avoid indigestion. Recognizing Winter is upon us and as you grow older the danger of expe riencing hypothermia becomes great er. Hypothermia, caused by expo sure to cold, is an accidental and preventable illness in which body temperature drops. Hypothermia is not easy to rec ognize. Look for changes in ap pearance and behavior during cool or cold weather. If you need help in determining these factors, stop by or call the Extension office so we can assist you. ing water; cook 3 minutes on each side. Transfer bagels to a baking sheet coated with cooking spray, using a slotted spoon. Combine egg and 1 tablespoon water; beat well and gently brush over bagels. Sprinkle with caraway seeds. Bake at 450 degrees for 20 minutes or until golden brown. Cool on wire racks. Yield: I dozen (127 calories each). Baby facts related Parents say the biggest problem with diapers is overnight leakage. Since in the introduction of thin diapers, some disposable diapers cut overnight leakage by up to 50 percent. Seventy-five percent of parents in the United States use disposable diapers exclusively and 22 percent use both disposable and cloth diapers. Isn't that great for the environment!!? Hot chocolate Cinnamon hot chocolate 2 tablespoons sugar 3 tablespoons Dutch process cocoa 2 tablespoons instant coffee powder xfi teaspoon ground cinnamon 4 cups skim milk 4 (3-inch) sticks cinnamon Information on this page provided by the Warm Springs Office of the Oregon State University Extension Service Phone: 553-1161, ext. 238 or 239 Check the When your refrigerator or freezer isn't working, remember first to check to see if the appliance is plugged in. Use your owner's man ual to help you understand how your appliance works as you work your way through these checkpoints before you call the repair service. If your unit has a forced air condenser a fan in the unit com partment behind the bottom grill check the condenser fins and tubes for lint if the refrigerator or freezer runs but doesn't cool. If clogged with lint, use a brush and vacuum to clean thoroughly. Com pacted material may need to be loosened with a blast of air from a portable air tank. Make sure the condenser fan is operating. For eign material, such as paper or plastic can stop it from turning. Next, check the door seal if the condenser is clean and the fan is working. If the door isn't sealing properly, loosen the screws beneath the gasket slightly, gently twist the door into position and tighten the Save energy, Did you know that American consumers spend about 24 more money for energy used in their motor vehicles than for energy used in their homes? You can save $70 to $100 a year, if you know how to effeciently drive and maintain your 15. Fight the holiday blues with the right foods, turkey, chicken, yogurt and bananas have high levels of trytophan, a substance believed to relieve mild depression and slee plessness. Combine them with foods high in stress-fighting B and C vitamins wholegrains, brown rice, fruits and vegetables. 16. Exercise now more than ever. Every little bit will help burn calo ries and eive vnn a ? hrpr hypothermia The skin is cooi ana cold, ikin color is usually very pale, but it may also have large, irregular blue or pink spots. The muscles are often unusually stiff particularly in the neck, arms, and legs. This stiffness may be accompanied by a fine trembling, perhaps limited to only one side of the body or one arm or leg. Shiver ing is an important sign that the body is having trouble keeping warm. Older people frequently shiver or not at all. Lack of shivering should not create a false sense of security. The face is frequently puffy or swollen, and this can be an important sign, especially when found in combina tion with cold skin and confusion. The person often has difficulty walking and has problems with balance. Look for poor coordina tion and jerky movements. Both breathing and heart rate are slowed at low body temperatures. As the body cools, conscious ness is depressed. One of the first changes caused by hypothermia is a growing mental confusion. It becomes progressively worse as body temperature falls. Logical thinking is impaired and the per son may become completely disor iented. Memory is also affected and familiar things are often for gotten. Attitude is also affected. Apathy and diminished physical energy are common. Often the person simply doesn't care if that happens and will do nothing to help reduce the danger. The person may also behave strangely, or become irritable, hos tile and aggressive. Remember, if an older person develops these signs over a period of several hours or days during cold weather, think hypothermia. for cool days Combine sugar, cocoa, coffee powder, ground cinnamon, and milk in a large bowl, stirring well. Cover with heavy-duty plastic wrap and microwave on high for six to eight minutes or until thoroughly heated, stirring after four minutes. I adle chocolate into mugs; add one stick cinnamon to each, and serve immediately. Yield: 4 cups (130 calorics per i-cup serving). manual first screws until snug. If the unit isn't cold enough and a large amount of frost builds up in a frost-free freezer, turn thedefrost timers to thedefrost position. Plug in the refrigerator and listen. You should hear intermitent hissing and cracking sounds as the defrost unit melts the ice. If you don't, the defrost heater or control is defec tive. Leaving the door open until the frost melts will restore opera tions only temporarily. If you have completed all these checks, and there's still only slight cooling in a frost-free refrigerator or freezer, check to see if the inte rior fan is operating. It may be jammed by a foreign object or the door fan light switch may be defec tive. Check the freezer temperature if an automatic ice maker won't work. If the temperature is above 15 degrees F, the ice maker won't work. Set the controls lower and make the checks for insufficient cooling. money on car car. Here are some simple rules for saving gas dollars: Start up smoothly with a steady foot on the accelerator. Avoid jackrabbit starts. Jerky starts use extra gas. Watch the speed limits. Your car uses about 1 2 more gas driv ing at 60 mph than at 50 mph. In town, try to maintain an even speed. Extra stops and starts use extra gasoline. Ease up on the brakes. Antici pate traffic movements so you don't have to stop suddenly. Let the car slow down by taking your foot off the accelerator, instead of using the the brakes. Sudden siopsuse extra gas. Let the engine idle no more than one minute. Then turn off the engine. Restarting will use less gas than idling will. There's no need with today's cars to rev the engine when you turn it off this, too, just wastes gas. Change the oil regularly, and use fuel efficient. Plan your trips. If you combine errands, plan the best routes, and use the telephone, you can limit your gasoline purchases. Your new car When you purchase your next car, you can save as much as a quarter of your yearly gasoline bill just by choosing the most efficient model of the size car you need. The miles-per-gallon(MPG) ratings for new models are published each year in the Federal Gas Mileage Guide, which is available free at new car dealerships. Each new car, light truck, or van has a gas mileage label, on or near the price sticker, listing the Federal MPG estimate for that vehicle. Compare the M PG for several vehicles to make sure you get the most efficient vehicle for your needs. Diapers are new idea Here are some delightful facts about babies you may enjoy cud dling up with: Before cloth and disposable diapers, newborn babies were wrap ped in swaddling clothes, which were designed to restrict their movement. Babies are still swaddled in some parts of the world, includ ing the Soviet Union. How to use nutritional labels Many food processors are put ting nutrition information on their food labels. All fortified foods, and all foods for which a nutrition claim is made, must display nutri tion information on the labels. In addition to the usual informa tion, such as name, net weight and ingredients, the label tells vou what nutritional value is on the food. Information is provided on the fol lowing: Calories, Protein. Carb ohydrate, Gat. Vitamin A. Vitamin C. Thiamine. Riboflavin. Niacin, Calcium, Iron. You can use nutrition labels in many ways: To plan more nutritious meals for you and your family. To get more nutrition for your food dollar by comparing the nutrition values of different brands and foods. To select food for special diets recommended by physicians, such as for low sodium or low choles terol. To count calorics. To compare new foods with familiar ones.