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.