Snlyay Tymoo
Warm Springs, Oregon
June 1, 1990 PAGE 7
Prepare your child now for self-care
Today there are over 7 million
children, 7-, to 13-ycars old in
"self-care," which means they care
for themselves on a regular basis.
These children are on their own for
part of the day while their parents
or guardians work away from
home or on farms, run errands, or
participate in volunteer activities.
Self-care is not always the best
situation, but with proper prepara
tion, the self-care experience can
be positive and rewarding for both
parent and child.
Here are some questions for de
termining whether your child is
ready for self-care:
Is the child mature enough for
partial self-care?
Is the child willing to try par
tial self-care?
Can the child handle prob
lems that could arise?
Can the child communicate
with adults?
Can the child handle common
self-care tasks?
Does the child feel secure
about being alone?
Is there adult help nearby?
Is the neighborhood sufc?
Has the child been prepared
for self-care?
A "no" response to any of the
above questions indicates an area
of concern. Mere are some addi
tional questions.
Has any of the child's behav
ior in the past year caused you con
cern about his or her safety?
Does the child lack skills in
handling telephone culls?
Is the child unable to reach
you or another adult by phone?
woes tne cniiu ncea any spe-
ciul supervision?
Does the child lack informa
tion on how to handle persons who
may come to the home while you
are away?
A "Yes" response to any of the
above five questions indicates an
area of concern.
Information Provided By:
OSU Warm Springs Extension
1134 Paiute Street
PO Box 430
Warm Springs, OR 97761
(503) 553-32383239
Include dairy products in diet
watching your weight is easy
with low-calorie dairy foods rich in
calcium, like low-fat yogurt, skim
milk, low-fat cottage cheese, and
low-fat hard cheeses like part-skim
mozarclla. These foods also have
many other nutrients, like phos
phorus and vitamin D, that help
your body absorb calcium.
1200 is the magic number. A
sparkling smile and strong, healthy
bones require 1,200 milligrams of
calcium daily. That means 4 serv
ings a day from the dairy group. In
real food, that's about two glasses
of milk, a cup of yogurt and an
ounce and a half of chccse(try it on
pizza).
Summer camps secheduled
IS at the High
Summer Camp 1990
Camp Counselor training nt Crys
tal Springs in Priveville, OR June
23-29.
Crystal Springs 4-11 Camp
June 24-26, 1990
Challenge Camp Counselor Training
July 13 through
Lakes
9-12 gr.
Challenge Camp at Trout Lake
August 12-16
Sunday through Thursday for a
fun-filled time. Jefferson County 6,
7 and 8
Exercises like biking, skatins.
dancing, running, and walking are
weight-bearing activities that burn
calorics, build bones and are fun to
do with friends, after school or any
time.
Savor the flavor of dairy foods . .
. at the mall, enjoy a milk shake,
pizza, potato skins or a salad
topped with cheese. On a picnic or
at the game, take along potato,
macaroni and tuna salads with
shredded cheese; try yogurt fruit
drinks or hot cocoa made with
milk. See recipes for more snack
ideas.
Drinking and Smoking sap your
body of essential nutrients and
increase the risk of bone disease, so
it's best to avoid them.
There are many ways to
garden, landscape
Of the many garden and land
scape watering methods, gardeners
should choose the one that makes
efficient use of water.
For any home garden or land
scape, the best way to irrigate is the
cheapest, yet most effective way of
providing water to soil and plants.
Because of the growing cost and.
in some areas, the increasing
scarcity of water, many innovative
types of watering equipment for
the home garden and landscape are
available.
Drip systems, soaker hoses emit
ters, and misting heads are some of
CALCIUM
4 Cups Skim Milk I208mg
4 Cups Lowfat Milk .... I200mg
4 Cups Whole Milk II64mg
Shop well for energy efficient home
Dairy Products
I cup lowfat Milk (2)
1 Cup lowfat fruit yogurt
& 3 oz. Cheddar Cheese
Calcium
1254mg
3 cups lowfat milk (1)
& 1 cup lowfat plain yogurt
1315mg
3 cups skim milk
& 1 cup lowfat plain yogurt
1321mg
1 cup lowfat milk (1)
1 cup lowfat plain yogurt
lA cup lowfat cottage cheese
& 2 oz. swiss cheese
1336mg
3 cups whole milk
& I cup lowfat plain yogurt
1288mg
Alter cooking
methods
When you cook try steaming,
boiling in a small amount of water,
sauteeing, poaching, broiling, grill
ing, baking, rack-roasting or stir
frying instead of deep-fat frying or
pan-frying.
Avoid boiling foods in large
amounts of water that will deplete
nutrients or toasting meat in a pan
that is constructed to allow the
meat to cook in fat.
Light substitutions:
1 cup whole milk 1S9
1 cup skim milk 86
2 Tbls cream cheese 99
2 Tbls Neufchatle cheese 74
Vi cup canned fruit
in heavy syrup 93
Vi cup canned fruit
packed in water 39
1 Tbls mayonnaise 99
I Tbls reduced-calorie
mayonnaise 40
1 Tbls vegetable oil 121
2 seconds vegetable
Shrewd home buyers know that
an energy efficient home saves
money in the long run because the
energy bills will be low. The trick is
knowing what to look for when
you're house shopping.
Ted Haskell, Oregon State
University (OSU) Extension ener
gy agent for northwest Oregon,
lists some of the features an energy
efficient home will have. You may
want to cut out this guide and take
it along to use as a checklist when
comparing houses.
"Not every house will have all of
these features," Haskell said, "but
a truly efficient home will have
most of them. You won't be able to
see them all, so be ready to ask
questions of the builder or seller."
INSULATION:
Ceilings, R-38 (if vaulted, R-30).
Walls, R-19. Floors above crawl
space or garage, R-30. Edge of
concrete slabs, R-10. Heated
basement walls, R-10 exterior or
R-19 interior.
WINDOWS:
An aluminum-framed window
should have a thermal break, and
the glazing should be low-e with a
tested U-value below 0.5. The
tested U-value information should
be available from the manufac
turer. A vinyl- or wood-framed win
dow should have low-e glazing and
a tested U-value below 0.4,
AIR SEALING:
Look under sinks to see if pipe
penetrations are sealed. Ducts
should be taped at all seams.
GAS OR OIL HEATING
SYSTEMS:
Look for 80 percent or better
annual fuel utilization efficiency
(AFUE). This information is a
vailable from the manufacturer.
Ducts should be insulated to R
II, and pipes in hydronic systems
insulated to R-4. (Insulation is
needed only in unheatcd spaces,
such as garages, crawlspaces,
attics, etc.)
ELECTRIC HEATING
SYSTEM:
Look for a heat pump or for
zonal heat with individual room
heaters and thermostats.
HOT WATER:
The water heater should be in a
heated place. Hot water pipes in
unheated spaces should be
insulated. Read the efficiency rating
on the yellow Energyguide tag. Be
sure the model ratine is at or near
the lowest cost for similar water
heaters.
APPLIANCES:
Read the efficiency rating on the
yellow Energyguide tag. Be sure
the model rating is at or near the
lowest cost for similar appliances.
VENTILATION:
Spot ventilation should be
provided in baths, kitchen, utility
rooms, hobby rooms.
There should be whole house
ventilation with automatic and
manual controls, The more-efficient
systems include heat recovery
(an air-to-air heat exchanger or
other). Since ventilation systems
without heat recovery can waste
energy if they're too large, they
should be designed to move 10
cubic feet of air per minute per
occupant.
Prepare yourself for parents' old age
M uch is said about preparing for
retirement, but little about pre
paring for old age. Retirement
plans usually don't consider care
for the aging adult in the event of
serious illness.
Usually families become in
volved when elder relatives are in
need of care because "families
provide 80 of the support for
older persons."
Often children of aging parents
are faced with a crisis when a
parent becomes widowed or is un
able to perform daily activities of
living due to age-related changes or
chronic disease. They may be un
familiar with their parents' plans
for the future and have only a
vague idea about their parents'
personal affairs.
In addition, there may be diffi
culties in family members working
together to reach care decisions.
It's important that parents and
children discuss the realities of
Weed war Is on!
Brace yourselves, home garden
ers, the beginning of the summer
weed wars is at hand.
Weeds are a serious threat to
vegetable gardens. Unless garden
ers wage a constant campaign to
eliminate weeds, the unwanted
vegetation will compete with and
can eventually destroy garden
crops.
Don't depend on chemical sprays
to control garden weeds. The use of
herbicides on such a small scale
cooking spray 6 isn't practical.
You may find a chemical that
Tuna packed in oil 571 will control some of the weeds but
Water-packed Tuna 235 if it's good at killing weeds it will
likely be effective in some vege
table plants as well.
The most efficient weed-killer is
a hoe. Shallow cultivation is re
commended in the garden, especial
ly when garden plants are young.
Try to cut the weeds off just below
ground level with the hoe. A light
scraping action works best.
If a rototiller is used to remove
weeds, keep the blades as near the
surface of the soil as possible to
avoid damaging the root systems
of the garden crops.
For best results in keeping the
garden clear of weeds , cultivate
regularly and preferably by hand.
later life before there is a crisis, she
stresses. They need to address hard
questions such as where will par
ents live if they need assistance to
perform daily life activites, the
financial resources available, and
who makes health care and finan
cial decisions if the parent is not
able to do so.
Families also need to look at
what adjustments in roles and re
sponsibilities family members will
need to make and procedures to
follow to make the best decisions
possible.
Adult sons and daughters can
better prepare their parents, as well
as themselves, for later life by
becoming informed about the proc
ess and problems of aging.
Failure to understand the issues
of aging is one of the most serious
problems about getting older.
Families and older persons who
know what to expect and have
done some advance planning share
an easier future.
The local library can be a good
source of information on aging.
Publications on aging issues are
increasing. Educational programs
on aging are also offered through
county Extension services offices,
community colleges, and hospitals.
A variety of excellent materials
on aging have been produced by
the OSU Extension Service,
Schmall notes. Subjects range
from how to prepare a will to how
to make caregiving decisions.
the tools available to home irri
gators. They are designed to apply
the water where it is needed, at the
time it is needed and in theamount
necessary to keep landscape and
garden plants healthy.
Drip systems supply water slow
ly onto the soil surface. Soaker
hoses of various sorts can be laid
on top of a planted bed. Emitters
are placed near a single plant to
apply the water to a specific root
zone. Misting heads are used to
apply water to tender plants or
hanging baskets.
Check with your nearest garden
center for these irrigation devices.
Many home gardeners in west
ern Oregon also use lawn and gar
den sprinklers of various types.
Check to see how evenly they apply
water. You can do this by placing
several flat-bottomed containers in
the sprinkler's pattern. Let the
sprinkler run for an hour or so.
Then measure the water in the
containers.
If all the containers have about
the same amount of water, the
sprinkler isdoingagood job. How
ever, don't be surprised if a few
containers are full while others are
nearly empty. Most sprinklers are
far from exact in placing water
with any degree of uniformity.
A handy way to water individual
plants, like tomatoes, peppers, or
eggplant, is to bury a quart- or
gallon-sized can alongside the
plant. Poke a few holes in the
bottom and sides of the can so the
water can flow into the soil at the
depth you want.
When the plant needs water,
simply fill the can and let the water
soak into the root system. You can
also fertilize with this system by
placing a small quantity of manure
or other fertilizer in the can.
In areas where the soil loses
water rapidly, save what you have
by using mulches of various sorts.
The easiest mulches to apply are
sheets of black polyethylene.
The least expensive mulches arc
those consisting of several sheets of
recycled newspaper placed over the
soil and around the vegetable or
flower plants. In the fall spade it
under to add organic matter to the
soil.
You can also use mulches of
straw, grass clippings, sawdust, or
bark chips. Any of these materials
will help conserve moisture in the
soil by slowing the evaporation
rate from the ground surface.
Fresh recipe ideas offered
Stir Fry Turkey
4 teaspoons cornstarch
Vi teaspoon ground ginger
1 can (8 ounces) pineapple chunks,
drained (reserve 1 tablespoon
juice)
1 tablespoon soy sauce
Increase activity, reduce food intake to lose weight
Cutting calorie intake is one way
to shed pounds. Calorie output
counts too! The best approach is to
decrease calories and increase phys
ical activity.
Exercise burns calories and
helps make you fit as you become
less fat. It has other plusses too.
For example, it can help relieve
tensions that often lead to over
eating. Exercise for a slimmer, trim
mer you.
Activities like handball and jog
ging are fantastic calorie burners.
They're great for people who enjoy
them and who are fit enough to
undertake a vigorous exercise pro
gram. But don't feel you have to be
an athlete to make physical activity
count for you. Moreover, don't try
to become an athlete overnight! It's
best to make slow, steady changes
in your activity level. There are lots
of little ways to burn calories
Lilacs may need pruning
Lilac shrubs in the home land
scape that aren't blooming as heavi
ly as they once did may need some
pruning to regenerate their vigor.
Through the spring or early
summer when lilacs bloom, they
are doing more than just creating
beautiful flowers. They also are
producing their new annual growth
and next year's blossom buds.
This growth pattern means there
is no time of year that a lilac can be
pruned without removing some flow
er buds.
To minimize problems, prune
the shrub so that only non-flowering
wood is removed. Flower
blooms are produced from large
buds on the ends of vigorous new
growth.
Prune out the lateral and spindly
growth that rarely produces
blooms. Both types of growth are
usually best removed in the w inter
but can be cut out any time ot year.
Annual pruning, though not es
sential, will keep the lilac bush in
good health.
Renovation of old bushes is
usually best done in the winter but
can be safely done in the late spring
after bloom, McNeilan says. To
renovate lilac shrubs, remove some
of the old wood in the .shrub near
ground level. Be careful to prune
no more than a fifth of the shoots
that have already bloomed.
This severe pruning of some
branches while leaving most intact
gives the shrub a solid framework
on which new growth can quickly
become established keeping the
shrub young.
Renovation pruning is needed
only every few years. To promote a
healthy crop of lilac blooms next
year, clip the blossom heads off the
plant after bloom this year.
during your daily routine. Walk or
bicycle instead of drive, use the
stairs instead of the elevator, stand
rather than sit. Think ACTION
bend, stoop, stretch, squat, reach,
move, lift, carry all extra actions
add up to burned calories!
The number of calories burned
depends on the degree of the
activity (running burns more than
walking), length of the activity (the
longer the activity continues, the
more calories burned), and your
weight (heavier person uses more
energy than a lighter person for the
same activity).
The suggestions here are ways
you might increase your level of
physical activity. Check those that
are best for you and note those you
can add. Think of others that are
suited to your interests. Before you
start an exercise or sports
program, check with your doctor
to help decide what activity is best
for your age and general physical
condition.
Use the stairs rather than the
elevator.
O Put more vigor into everyday
activities.
O Take several I -minute stretch
breaks during the day.
O Take a walk each day at lunch
time or after work.
Attend an aerobics or slim
nastics class.
O Develop a "do-it-yourself"
home exercise program.
O Establish a regular weekly sched
ule for activities such as swim
ming or tennis.
Set-up a daily routine of walk
ing, bicycling or jogging.
O Play basketball in the commu
nity gym or your own backyard.
Join an office, intramural, or
community sports league.
Go dancing or join a square
dance club.
Look at your list to see how to
best fit "fitness" into your sched
ule. Then TAKE ACTION. But
remember, keeping FIT is an on
going process. Once you've worked
up to a new level of acitivity stick
with it! When you're ready, in
crease your activity level even
more.
Yawning
after lunch?
Q. Can food influence our alert
ness and sleepiness?
A. Eating a large lunch has been
shown to reduce alertness and to
make us sleepier than eating a
smaller lunch. Along with the meal
size, the kind of food we eat may
affect how we feel. Under some
conditions an average-size high
protein meal tends to increase a
lertncss while an average-size meal
high in carbohydrate (sweets or
starches) may contribute to our
feeling sleepy. A few scientific stud
ies seem to confirm that some
foods or food components may
affect alertness and sleepiness.
Va cup apricot preserves
2 boneless, skinless chicken
breasts, split (about pound),
cut crosswise into 3A inch strips
1 package (6 ounces) frozen pea
pods, defrosted
1 can mandarin orange segments,
drained
Cooked Rice
Chow mein noodles (optional)
1. Blend cornstarch, ginger, re
served pineapple juice and soy
sauce in 2-quart glass casserole.
Stir in preserves. Add chicken
strips and stir to coat. Cover with
vented Saran Wrap.
2. Microwave at HIGH (100
power) 4 minutes. Stir in pineapple
chunks and pea pods.
3. Microwave covered at HIGH
(100 power) 2 to 3 minutes, or
until chicken is tender; stir once.
Gently fold in mandarin orange
segments. Let stand covered 2
minutes. Serve over hot rice. Gar
nish with chow mein noodles, if
desired.
Makes 4 servings
Fruit and Cheese kabobs
Preparation time, 30 minutes.
Yield: 30-4 inch kabobs. Nutrient
value per kabob: 96 claories, 5.3
gm. protein, 6.7 gm. fat, 4.0 gm.
carbohydrates, 0.2 gm. fiber, 14
mg. cholesterol, 219 iu. vitamin A,
9 mg. vitamin C.
30 seedless green grapes, washed
Vi fresh pineapple, cut into 30
chunks
IS strawberries, washed and
halved
30 cubes of Monterey Jack cheese,
' yrx vr
30 cubes of cheddar chee"i
30 wooden skewers
I. Alternate pieces of fruit and
cheese on skewers. Use one of each
fruit and cheese per skewer.
Manhattan Fish Chowder
1 pint canned salmon
V cup chopped bacon
Va cup chopped onion
2 cups boiling water
1 can tomatoes
1 cup diced potatoes
1 cup diced carrots
1 cup chopped celery
V cup catsup
1 tablespoon Worcestershire
sauce
V teaspoon pepper
V teaspoon thyme
Va teaspoon basil
Va teaspoon garlic powder
Fry bacon until crisp. Add onion
cook until tender. Add water,
tomatoes, potatoes, carrots, celery,
catsup, and seasonings. Cover and
simmer for 40 to 45 minutes or
until vegetables are tender. Add
Salmon cover and simmer for a
bout 10 minutes longer or until fish
flakes easily when tested with a
fork. Makes 6 servings.
Turkey & Noodles
1 pkg. Chinese egg noodles
cook noodles for 10 min. in boiling
water. Rinse in cold water & set
aside.
3 c. turkey breast, cubed
1 T. sesame seed oil
2 bunches green onion, chopped
1 c. celery, chopped
1 c. zucchini, sliced to thin
1 sm. head cabbage, chopped
2 T. chicken bouillon
4 T. sweet soy sauce
(Vi c. soy sauce plus V5 c. br. sugar
& 2 T. molasses, boiled)
ij t. garlic salt
Heat oil in a large dutch oven or
wok, add turkey & fry until done.
Add onion, celery, zucchini and
cook until limp. Add cabbage and
cook until wilted. Add garlic salt,
chicken bouillon & sweet soy
sauce. Add noodles and toss.
fi --- - lfm 1gm ia id irif rl irfl nail