Spilyay Tymoo
Warm Springs, Oregon
January 26, 1990 PAGE 7
You can watch intake while dining out
Did you make a New Year's
resolution to change your diet? If
you're trying to cut down on fat
and calories, dining out doesn't
have to spell disaster. You can
enjoy staying on your regimen if
you choose the right restaurant
and make good food choices.
A growing number of restau
rants, corporate cafeterias, gourmet
establishments, and even fast food
chains are providing patrons with
more nutritious food offerings.
These include foods cooked with
out fat, more vegetables and fruit,
more fish and poultry entrees, sau
ces on the side, salad bars and more
wholegrain breads.
Healthy dining starts when
selecting a restaurant. If possible,
scan the menu first to see how
foods are prepared. When they are .
"made to order," it is easier to
request items prepared with less
fat. Restaurants that offer a la
carte selections provide a better
alternative than all-you-can-eat
feasts.
Dont let your best dietary inten
tions crumble while enjoying a meal
away from home. Follow these
suggestions:
. .'
Plan ahead. Before leaving your
office or home, take the edge off
your appetite by drinking a glass of
water or eating a piece of fruit,
some raw vegetables or a salad.
When you're famished, you're more
likely to overeat.
Order a la carte meals. Ordering
a full meal just bvecause it costs
less can mean getting more food
than you need. The extras are often
high-calorie, high-fat items such as
French fries, potato chips and des
serts. It's best to order what you
want and no more.
Watch for hidden calories. Before
ordering, ask how the food is pre
pared. Watch out for Irying, bread
ing and rich sauces. Since most
high-fat sauces arc added at the
end of cooking, request that they
be left off or served on the side.
Beware of the salad. Watch out
for calorie and fat-laden items such
as bacon, cheese, avocado, cold
cuts. Order salad dressing on the
side, so you can control the amount
you eat.
Go easy on the bread spreads.
It's fine to eat a roll or slice of bread
with your meal. Keep in mind,
however, that it's the topping that
adds unwanted calories. Skip the
butter altogether or spread it on
very thinly.
Be dessert-smart. Wait until you
finish your meal before ordering
dessert. Keep in mind that most
restaurants have some type of low
calorie, low-fat offering such as
fresh fruit. If not, settle on a cup of
coffee or tea.
Watch thealcohol. Ifyouplanto
have wine with your meal, drink
club soda or mineral water instead
of the pre-dinner cocktail.
Stay out of the"clean-your-platc"
club. Have your waiter remove
your plate as soon as you finish
eating. That way, temptation to
pick at leftovers isn't there.
Information on this page provided by the
Warm Springs Office
of the Oregon State University
Extension Service
Phone: 553-1161, ext. 238 or 239
Who's who at OSU
Do you really need it?
An alternative to light bulbs
Fluorescent lights are not just
for offices and factories anymore.
Improvements have made them
practical for use in the home as
well.
With fluorescent lighting, con
sumers can reduce energy consump
tion considerably and save money,
while enjoying the warm color ren
dition of incandescent bulbs.
Consumers save energy with
fluorescent bulbs because they re
quire fewer watts to provide the
lighting. For example, a 40-watt
fluorescent bulb provides almost
as much light as two 100-watt
incandescent bulbs, while using
considerably less energy.
The initial cost is expensive, about
$10 for a fluorescent compared to
$.55 for a 60-watt standard bulb.
But the fluorescent bulb should
last as long as nine standard bulbs.
The homeowner saves thecost of replace
ment bulbs, which have a life span
of 750 to 1,000 hours.
Fluorescent lights do require
special fixtures. Adapters have been
designed which permit them to be
used in regular lamp sockets. Harp
extenders can be used to create
needed space in lamp fixtures where
fluorescents are too large for the
lamp shape.
The new size and shapes expand
the potential locations for use. The
compact fluorescent can be as small
as six inches long. Stairwells and
ceilings are two good places to use
fluorescent lighting.
Fluorescent lights may not be
appropriate for all uses. For in
stance, they do not perform well in
cold areas, so outdoor use is some
what restricted.
Also, incandescents may still be
preferred in areas where a more
intense, direct light is needed, such
as reading areas. Fluorescents give
off a highly diffused light, while
incandescnets create highlights and
shadows and add depth to a room.
Art Club starts
Eighteen Madras and Warm
Springs youth attended the first
meeting of the4-H Art Club. Dur
ing the first meeting, club members
learned about basic line and made
their own picture frames. The club
is filled to capacity for this year.
Leaders are Susan Finley and
Eraina Palmer. The club meets at
the Jefferson County Fairgrounds.
Sales may offer an opportunity
to buy items at reduced prices
without sacrificing quality. They
may also encourage you to buy
things you don't really need. Be
sure you really need or want a pro
duct before buying it at any price.
Keep these points in mind when
considering sales.
Know store policies. Know what
type of sales are held, when various
types of merchandise are reduced,
whether sale items are returnable.
Shop the first day and the last
day of a sale when possible. The
first day offers the best selection
and the last day may offer further
price cuts.
Know what you want and need.
Find out the original price of
sale items and compare prices to be
sure of getting real price reductions.
Examine merchandise carefully.
Check sizes, colors, styles and con
dition of goods. Try on clothing.
Sale items are usually not return
able. Consider costs for repairing sale
items. If merchandise is damaged,
price cuts may not offset the cost of
putting it in useable condition.
Consider shopping expenses. The
cost of transportation, parking,
meals, babysitters and the value of
time and energy may offset cash
savings.
Inspect seconds and irregulars
carefully. Irregulars have slight
flaws which do not affect use and
may be good buys. Seconds have
flaws which may affect use.
Check guarantees on sale mer
chandise. Price reductions should
not affect manufacturers' guaran
tees or servicing.
Some people may be confused as
to who works at the OSU Warm
Springs Extension Office. Follow
ing is a listing of our employees and
their titles.
Clay Penhollow Extension
Agent, Agriculture, CRD.
Mollie Marsh Extension
Agent (half time). Home Econom
ics. Deborah Scott Home Eco
nomics Aide.
Arlcne Boileau Extension In
tern, 4-HYouth.
Jeri Lynn Biunoe Extension
Intern (6.5 time), 4-H Youth.
Sophie Lynn Manion 4-H-Youth
Aide.
Eraina Palmer Secretary.
We would like to welcome Sophie
on board. We enjoy having her on
our team. She will be working with
Arlene on her 4-H program. Good
luck Sophie!!
We would also like to welcome
Mollie back after her long leave.
Mollie had a little boy named Adam
and she has been home raising him
during those important months
since May. We are all glad to have
you back Mollie, even though it is
half time. Mollie will be in the
office Monday, Wednesday and
Friday mornings and Tuesday and
Thursday afternoons.
Tips for reducing use of hot water
Many people are interested in
saving energy used in heating water
in the home, but people are also
interested in being well-groomed,
which often requires at least some
use of hot water.
Here are a few suggestions for
reducing the consumption of hot
water whether it is used for shower
ing, hair shampooing, hand wash
ing or other similar activity.
Without sacrificing cleanliness
or comfort, consideration should
be given to using water that is cold
or cooler in temperature whenever
possible in the interest of conserv
ing energy and costs.
Encourage family members to
Clothing hints for vision impaired
Partial or complete loss of sight
presents many challenges to per
sons who must adjust to this condi
tion in everyday life. One challenge
is the problem of dressing attrac
tively. If limited vision is a problem
for someone you know, suggest
these clothing hints:
Limit color choices to one or two
color families that go well together,
plus a neutral, so garments will
harmonize no matter which ones
are worn together.
An aid in identifying different
garments is to attach different kinds
of pulls to zipper tabs.
Garments can be color coded
with French knots in braille, such
as a B for blue. French knots may
also be used to mark the front and
back of a garment.
take quick showers instead of tub
baths. Considerably less hot water
is used during a quick shower, in
many instances, about half as much
as in a bath.
Consider installing some device
that reduces the water flow at the
shower head to save on the amount
of hot water used and the energy
required to heat it. There are dif
ferent types available.
A flow restrictor placed in the
pipe of the shower head is an inex
pensive and easy-to-install unit that
reduces the amount of water flow
from the pipe to an adequate three
to four gallons per minute.
There are water-saving shower
heads that screw onto the shower
arm. In addition to reducing the
water flow, some models can be
shut off while you soap up, others
offer various types of spray.
Letting hot water run continu
ously while shampooing the hair,
shaving or washing hands is a need
less waste. Close the drain and fill
the basin instead.
Stress to family members the
importance of turning a hot water
faucet or any faucet all the way off
as soon as they are finished using
water. Water is wasted by failing to
close the tap all the way.
Repair dripping faucets and pipe
leaks promptly, A drip of one drop
per second can waste almost two
gallons of hot water per day plus
the energy used to heat it. That
totals approximately 700 gallons a
year.
Groom Club set
The 4-H Grooming Club held its
first meeting January 22. The club
will meet each Monday through
March 5. Meeting place is the 4-H
Center (in the basement of the old
boy's dorm). Meetings are held
from 3:30 to 5 p.m. Instructor is
Arlene Boileau and various local
resource persons.
World's favorite tuber has interesting history, uses
February is Potato Lover's
Month. Nearly every home in
America enjoys potatoes in one
form or another more than once a
week. Following is a history and
other information concerning that
oh-so-lovable tuber we love to eat.
History
Peru's Inca Indians were the first
to cultivate potatoes in about 200
B.C. The Incas had many uses for
potatoes, which ranged in size from
a small nut to an apple and in color
from red and gold to blue and
black. Raw slices were placed on
broken bones, carried to prevent
rheumatism and eaten with other
foods to prevent indigestion. The
Incas also used potatoes to mea
sure time correlating units of time
by how long it took potatoes to were widely used until the devei
cook. . opment of color film in the 1940s.
The Spanish conquistadores dis- The potato chip industry sur
covered the potato in 1537 in the vived World War II despite severe
Andean village of Sorocota. They rationing restrictions on virtually
Spuds add variety to meals
Orient Express
2 8-ounce potatoes
1 62-ounce can boneless, skinless
salmon
2 Tbsp. soy sauce
1 tsp. lemon juice
!4 tsp. oriental sesame oil
Snipped chives
Red pepper mix (optional)
Wash, dry and prick potatoes
with a fork. Microwave on high
power until just tender (8 to iu
minutes), turning once. While pota
toes are cooking, drain and flake
salmon. Add soy sauce, lemon juice
and oriental sesame oil. Toss; set
aside. Split open cooked potatoes.
Squeeze gently to fluff. Top with
salmon mixture, dividing equally.
Sprinkle with snipped chives and
red pepper mix. (Serves two; 374
calories per serving).
4-H clubs offered locally
Numerous local 4-H clubs will
begin this month. Following is a
listing of those clubs.
4-H Arts Eraina Palmer and
Susan Finley will team up to do
Arts. Eraina and Susan together
. will create beautiful jobs in water
color, calligraphy and basic design.
4-H Dance Orthelia Miller and
Helene Arthur will lead dance.
They will be teaching fun dance
steps such as modern dance and
dances from other lands. They will
then go on into Indian dancing.
4-H Grooming Arlene Boileau is
quite popular with the youth with
her 4-H club as she brings in sev
eral resource people such as Anna
Hurtado for skin care.
4-H Library Is new this year. Eli
Johnston, who will be the leader,
has had experience working in sev
eral libraries. Eli will tour her youth
to different county libraries and
teach them how to research mater
ial. 4-H Range& Agriculture Leader,
Clay Penhollow, will teach his club
how to water, care, feed and vacci
nate a cow and calf. Learn how
nutrition effects the growth of cows
and calves. Learn how to grow
alfalfa and bale hay. Evaluate ex
penses, sale, value and profit or
loss.
4-H Search & Rescue Keith Baker,
the leader, will teach his group how
to track, use a map and compass,
identify edible and poisonous
plants, fire survival, rock climbing.
participate in team challenge cours
es, go on a survival weekend and
become certified in first-aid and
CPR
4-H Model Rocket Club-4-H
leader, Jay Binder, is ready for an
"all systems go" adventure with
kids who want to do hands-on
explorations of engine thrust, rec
overy systems, stability, launch
pads. Jay will welcome about 12
junior high age young people.
4-H Tractor Leaders, Martin and
Nancy Richards, are "warming the
engines" to teach the operation of
and care for tractors skillfully, safely
and economically. Martin and
Nancy have room for 12 junior
and or senior high age 4-Hers.
4-H Rabbits-Carla Fisher will be
leading this club. Carta will intro
duce members to the life of rabbits.
Whether long-eared or short-eared;
black, brown, white or a color
variation in between, rabbits can
fit comfortably into many familly
situations.
4-H applications, project enrol
lment and health cards need to be
filled out and returned in order to
insure 4-H leaders and members.
Remember, there is always a
spot for a new 4-H leader. Call the
Warm Springs OSU Extension
office at 553-3238 with names of
people you believe would welcome
the opportunity to lead a 4-H club.
4-H leaders are needed in Warm
Springs for beadwork, cooking,
fish-net making, sewing and shawl
making.
took potatoes with them on their
return trip to Europe, where the
vegetable had a difficult time being
accepted.
The potato, a member of the
nightshade familly, was considered
by many to be poisonous or evil. It
was thought to cause leprosy and
syphilis and was considered a dan
gerous aphrodisiac.
With the help of Germany's King
Frederick William, France's Par
mentier and England's Sir Walter
Raleigh, the potato was soon pop
ularized throughout Europe. Fred
erick William ordered peasants to
plant and eat potatoes or have
their noses sliced off. Parmentier
worked with King Louis XIV to
popularize potatoes in France. One
of his feats was to prepare a feast
with nothing but potato dishes,
including potato liqueur. Among
Parmcntier's guests were Benjamin
Franklin and Marie Antoinette,
who wore potato blossoms in her
hair. Potatoes were introduced to
Ireland by Sir Walter Raleigh who
was given 40,000 acres of land in
Ireland by Queen Elizabeth I to
grow potatoes and tobacco.
The first potatoes arrived in
North America in 1621 when Cap
tain Nathaniel Butler, then Gover
nor of Bermuda, sent two large
cedar chests containing potatoes
and other vegetables to Francis
Wyatt, governor of Virginia at
Jamestown.
The first permanent North Amer
ican potato patches were established
in New England around 1719, most
likely near Londonderry (now
Derry), new Hampshire, by Scotch
Irish immigrants.
French fries were introduced to
the U.S. when Thomas Jefferson
served them at the White House.
During the Alaskan Klondike
gold rush, potatoes were practi
cally worth their weight in gold.
Potatoes were so valued for their
vitamin C, miners traded their gold
for potatoes.
On the South Atlantic Island of
Tristan da Cunha, potatoes were
once used as the country's unoffi
cial currency.
Potatoes played a role in advanc
ing color photography. French
chemist Louis Lumicre used micro
scopic grains of potato starch fixed
on 9" by 12" glass plates to create
the first autochromes. Autochromes
every material necessary to pro
duce chips. The industry had itself
declared an "essential" industry
since chips were the only ready-to-eat,
dehydrated vegetable available
at the time.
Favorite Dishes
Potatoes are popular around the
world. Practically every country
has its own potato specialty. Here's
a sample:
Oat Cakes from Canada; Col
cannon from Ireland; Potato
Dumplings from Austria; Cariu
cho from Peru; Gnocchi from Italy;
Raclette from Switzerland; Potato
Tortilla from Spain and Fish and
Chips from England.
Some of the best potato dishes
we enjoy today were invented by
mistake. Collinet, chef for French
King Louis Phillipe unintention
ally created souffles (or puffed)
potatoes when the king arrived late
for dinner one night. As the king
sat down, Collinet plunged already
fried potatoes into some extremely
hot oil to reheat them. To the chefs
surprise and the king's delight, the
potatoes puffed up like little bal
loons and a new recipe was created.
Potato chips were also invented
by mistake. The year was 1853 and
railroad magnate commodore Cor
nelius Vanderbilt was dining at a
fashionable resort in Saratoga
Springs, New York. He sent his
fried potatoes back to the kitchen
complaining they were too thick.
To spite his haughty guest, the chef
sliced some potatoes paper thin,
fried them in hot oil, salted and
served them. To everyone's sur
prise, Vanderbilt loved his "Saratoga
Crunch Chips," and potato chips
have been popular ever since.
Uncommon Uses
Potatoes aren't just for dinner
(or lunch or breakfast) anymore.
Stevens Point Brewery in Wiscon
sin has introduced Spud Premium
Beer brewed with the all-Amcri-can
potato. A company in Nampa.
Idaho markets Purena, a hand
cream made with potatoes. And Al
and Reed's Inc.. in Idaho Falls,
makes a sugarless, premium-style
ice cream from potato flakes.
Folk remedies recommend using
potatoes to: treat facial blemishes
by washing your face daily with
cool potato juice; treat frostbite or
sunburn by applying raw grated
potato or potato juice to theaffected
area; to ease a sore throat by put
ting a sliced or baked potato in a
stocking and tying it around your
throat; and easing aches and pains
by rubbing the affected area with
the water potatoes have been boiled
in.
World Records
On August 25, 1988, Peter
Dowdeswell set a world record for
eating potatoes by downing three
pounds of spuds in one minute, 22
seconds. Dowdeswell also holds
world eating records for milk, pan
cakes, cheese, eels, ravioli, sushi,
shrimp, prunes, spaghetti, jelly and
gherkins.
Peter Tully of Australia holds
the world record for potato chip
eating consuming 30 two-ounce
bags of chips in 24 minutes, 33.6
seconds without a dirnk. That
record was set in 1969,
A Spanish omelette weighing660
pounds was created with 5,000 eggs,
1,102 pounds of potatoes, 176
pounds of red peppers, 22 pounds
of salt and 33 gallons of oil.
A single serving of mashed pota
toes weighing 18,260 pounds was
prepared from instant mashed
potato flakes and water in a ready
mix concrete truck and poured
into a 256-square-foot platform in
Grand Forks, North Dakota before
a Potato Bowl football game in
1982.
The record for the world's larg
est potato chip is held by Charles
Chip Inc. who produced chips mea
suring 4" by 7" from outsized pota
toes in February, 1977.
Easy recipes offered
Turkey Salad
V2 cup low-fat cottage cheese
1 Tbsp. lemon guicc
2 Tbsp. skim milk
V tsp. celery seeds
!4 tsp. dry mustard
V tsp. dried whole thyme
3 cups diced cooked turkey breast
1 Vi cups thinly sliced celery
Vi cups diced apple
1 cup seedless green grapes
1 (8-ounce) can unsweetened pine
apple tidbits, drained
Lettuce leaves
2 Tbsp. slivered almonds, toasted
Combine first six ingredients in
container of electric blender, pro
cess until smooth. Chill.
Combine turkey, celery, apple,
grapes and pineapple in a large
bowl; add cottage cheese mixture,
tossing gently. Arrange lettuce
leaves in a large serving bowl;
spoon salad into bowl. Sprinkle
with almondds. Yield: 8 servings
(148 calories per main-dish serving).
Easy Hot Chili
Vegetable cooking spray
I lb. ground chuck
Va cup chopped onion
I (8-ounce) can tomato sauce
I cup water
1 (10-ounce) can tomatoes and
green chilies, drained
2 Tbsp. all-purpose flour
2 Tbsp. chili powder
' Kr ornnnH rnmin I nntirnaU
- r c - - i f ,',,"'7
Coat a large skillet with cooking
spray. Add meat and onion; cook
until browned stirring to crumble
meat. Drain well; pat with paper
towels to remove excess grease.
Wipe pan drippings from skillet.
Return meat to skillet; stir in tomato
sauce, water and tomatoes and
chiles.
Combine flour, chili powder and
cumin, if desired. Stir into beef
mixture. Cover and simmer 20
minutes, stirring occasionally.
Yield: 4 servings (243 calories per
serving).
Curried Rice Salad
Vi cup cooked rice (cooked without
salt or fat)
V cup chopped celery
2 Tbsp. minced chives
2 Tbsp. finely chopped sweet red
pepper
!4 cup mayonnaise
1 tsp. vinegar
'A tsp. curry powder
1 Tbsp. slivered almonds, toasted
2 lettuce leaves
Combine first four ingredients in
a bowl. Combine mayonnaise, vine
gar and curry powder in a small
bowl, stirring until well blended.
Add to rice mixture and toss well.
Cover and chill at least two hours.
To serve, stir in almonds and
spoon mixture over lettuce leaves.
Yield: two servings; 101 calories
per serving.
Hey, Kids!
Local youth interested in joining
a 4-H Rabbit Club should meet at
the Extension office January 30 at
6:30 p.m. A 4-H Rabbit Club is
being held in Madras and trans
portation will be provided.