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About Spilyay tymoo. (Warm Springs, Or.) 1976-current | View Entire Issue (Jan. 25, 1991)
i p. pi pi iw ipn pi p "f r riiy SpilyayTymoo Warm Springs, Oregon January 25, 1991 PAGE 7 Gef rof those aches The natural defense mechanisms of the body arc mobilized by tositive emotions such as laughter, ope, love, trust, and faith. Laugh ter is a behavior which can aid in the prevention of illness. As part of a medical plan, laughter is useful in the treatment of disease. To be positive, laughter must occur with in context of love, support and understanding. When we laugh our mood is elevated. The experience of laugh ing has positive biochemical effects on the endocrine, cardiovascular, neurological, respiratory, and mus cular systems of our body. A good belly laugh is equal to several minutes of hearty exercise! The laughing person increases her respiratory activity, oxygen ex change, heart rate, and muscular activity. After that good lauh. oui Interested In 4-H? Remember the 4-H Clubs arc starting up. so please call your 4-11 leader to find out the date, place and time or you can come into the OSU Extension office to check out the schedule on the wall by Tina's desk. Have fun learninga new skill. 4-H Pen Pal Club will be on hold until further notice. A new 4-11 Club is starting up, a 4-H Radio Club with Sue Ryan from KWSO with a limited enroll ment. Sign up early. We arc working to provide new 4-H Clubs for a fun way to discover new talents about yourself and to learn a new skill while your at it, so please keep checking in at the OSU Extension office in the green house on the campus or call 553 3238 and ask for Tina or Arlene, thank you. The 4-H Leaders Association had their first meeting this last week at the OSU Extension office on the campus, from 6:30-7:30 p.m. They got to know each other and talked about what each club will be doing for next two (2) months. The next meeting will be February 13, 1991 at the OSU Extension office, the green house on the campus, time 6:30-7:30 p.m. 4-H Leaders please call Tina or Arlene at 553 3238 should you have pressing issue to put on the planning agenda for the leaders meeting. Housekeeping made quick and easy! 1 . What are some suggestions for cleaning a house quickly? It seems like I am always cleaning up for last-minute quests. Quick clean-up is today's way to clean the home. A new line of premoistened disposa ble cleaning towels, is a helpful solution for last-minute clean-ups. Available in glass cleaner, bath room cleaner, multi-purpose clean er, furniture polishcleaner and soft scouring cleanser, Spiffits towels offer the ultimate in con-venience-the premoistened towels allow you to clean a variety of places and surfaces in a very short amount of time. 2. Our kids' bathroom is a constant mess. Any solutions for History of 4-H offered As 4-H has grown and expanded, symbols have been developed which express the spirit and rich tradition of 4-H. The Four H's The four H's stand for HEAD, HEART, HANDS and HEALTH, representing the four-fold training and development that 4-H members receive. "Head, heart, and hands" was a familiar phrase with public speakers in the early 1900's. With these three words, educators expressed the liberalizing of conventional education ("the three") to include practical arts ("the three H's"). Three H's were adopted by program organizers to reflect the educa tional theme of 4-H. A fourth H, for Health, was added. Together the four H's symbolize the development of: the Head, to think, plan, and reason; the Heart, to be concerned with the welfare of others, accept the responsibilities of citizenship, and develop positive attitudes; the Hands, to be useful, helpful, and skillful; and Health, to practice healthful living, enjoy life, and use leisure time productively. The 4-H emblem The national 4-H emblem is a green four-leaf clover with the letter"H" on each leaf. The design, attributed to O.H. Benson, an Iowa school superintendent, was adopted as the national emblem in 1911. Congress has twice passed legislation since that time protecting the 4-H name and emblem. Similar to a copyright, this protection means that the 4-H name and emblem cannot be used without being authorized by the national organization. 4-H colors Green and white are the 4-H colors. Green is emblematic of springtime, life, and youth, while white symbolizes high ideals. The 4-H Motto The 4-H motto is "To make the best better." Proposed by Carrie Harrison, a botanist with the U.S. Bureau of Plant Industry, it was adopted in 1927 when the 4-H pledge was introduced. 4-H Pledge I pledge... My HEAD to clearer thinking My HEART to greater loyalty My HANDS to larger service, and My HEALTH to better living For my club, my community. My country and my world. Inrepeating the pledge, a member raises the right hand to the side of the head when speaking (line 1); lowers hand to heart when speaking (line 2); extends hands, palms upward, when speaking (line 3); and stands straight w hen speaking (lines 4 and 5). The pledge was adopted in 1927 during the first national 4-H Club Camp in Washington. D.C. Otis Hall, state 4-H leader in Kansas, was responsible for the original wording, which remained unchanged until 1973 when the words "and my world" were added. respiration, heart rate, and muscle tension return to below normal levels-leaving us with a feeling of relaxation. Daily life is full of ups and downs-frustration and happiness. The preparation for the holiday season was exciting and exhaust ing. The bills for those gifts and fun times can by overwhelming. How can we find humor or laughter in such times? As a coping mechanism, laugh ter helps relieve anxiety, stress, and tension. 1 he physical changes that occur when we laugh counter the effects caused by negative emo tions. Laughter is a useful tool to help us alter the negative effects of stress. Individuals Mho learn to rely on laughter in the tough times are found to have fewer physical How to keep in shape The best winter exercises are the same as the summer ones; aerobic dancing, brisk walking, cycling, running, swimming. All burn ca lorics and give your heart and lungs a life extending workout. In some parts of the country, exer cising in winter is actually easier and more comfortable than work ing out in summer's heat. In others you may have to make some ac commodations to the weather to keep moving. But even if you're from International Falls. Minne sota, you can still find ways to stay active and in shape. Lor example: (ioing to the mall? do 20 minutes of brisk window shopping before you get down to business. Help offered to discover hidden fats Fat is everywhere and it is a concern for everyone. Currently, the average American consumes 36 of calorics from fat. The A merican Heart Association recom mends reducing fat intake to 30 of calorics from fat, or even slightly lower. How can you do this? It's not as easy as it looks. Hidden fat is hare'est to find, because you can't see it. Fat even lurks in foods like snack crackers, microwave pop corn, premixed pasta salads, and even some breakfast cereals. Read keeping it clean? Not only does a bathroom have to be clean, it also has to smell clean. With the help of a bathroom cleaner, TM, you can make your whole bathroom spar kle. Available in a trigger or aerosol spray, the bathroom clean er can be applied to sinks, coun ters, shower walls, fixtures, fau cets, shower doors, bathtubs and toilets. Packed with TM and power ful cleaning agents, bathroom cleaner disinfects and kills com mon germs, such as staph, strep and athlete's foot, and it inhibits mold and mildew growth. And if you love the fresh smell of pine, pour a capful of Pine Power into and pains with laughter problems than those who donl laugh. Researchers suggest that when we laugh we are better pre pared to solve problems. laughter is an individual ex perience. Perhaps a cartoon or comedian make you laugh? For another person, laughter may come from watching a movie in volving slapstick comedy. When we laugh with ourselves oranother person (not at ourselves) then our laughter is positive and healthy, When the time is right-laughter may help a person cope or adjust to the most difficult of experiences. Laughter is a behavior which comes naturally to all people, but some people are rusty in using this skill. I he attitude we have about laughter w ill influence how we use this beneficial tool. Use music to move by. I urn on the radio instead of the TV when you get home, then bop around. Go dancing on weekends. Reward your children for ma king sure you finish your daily exercise routine. If you live in an apartment complex, climb up and down the stairs. Start out doing 5 minutes a day; work up to 20 minutes. Jump rope in front of the tele vision. (io ice skating with your children. lake advantage of the occa sional balmy day to pretend it's summer. Go bike riding, throw a frisbee. play sod ball or touch ing labels is your best defense a gainst fat. To lower blood cholesterol lev els, most nutritionists recommend cutting total fat intake particularly saturated fats. Saturated fats, pri marily found in animal foods (meat, poultry, and dairy prod ucts) can raise blood cholesterol levels. Butter, coconut oil, palm palm kernels oil, and lard are also sources of saturated fats. Scan food labels to see if the product contains saturated fats. Your best bet: opt for foods that are lower in your toilet, leave it tor a few minutes and flush for a cleaner bowl. It also disinfects, deodorizes and kills household germs. 3. How do I eliminate streaky windows? Dirty, streaky windows can make an entire house feel dirty. Cleaning outside windows can be difficult, so help yourself out by hosing down the outside windows to eliminate cobwebs and dirt. After cleaning the outside windows with a glass cleaner, tackle the inside and let the sun shine in! A glass cleaner can also be used to clean and shine all mirrors, glass chrome fixtures and appliances throughout the house. 4. The cabinet underneath my kitchen sink is packed with a variety of cleaning supplies. Do I need all of them? There are many cleaning supplies that have specific purposes. However, if you're look ing for a multi-purpose cleaner that can clean almost everything from kitchen countertops to walls, multi-purpose spray cleaner can make your life easier. Introduced 25 years ago, multi-purpose spray cleaner has changed the way A mcricans clean their homes. In stead of carrying around an arm load of cleaning supplies, arm yourself with a multi-purpose spray cleaner. It offers the con venience of one product that can be used all over the home leaving behind a wonderfully clean-smelling environment for all to enjoy. 5. Dusting is a real problem that never seems to end. How can I make it easier? An easy trick is to use the"high to low"method: since dust falls downward, always start at the highest point in the room and work down. When dusting upholstered furniture, use a hand held cordless vacuum or a vacuum attachment to remove the dust. And as often as necessary, dust and polish wood and hard surface furniture. Save time and effort by using furniture polishcleaner. The one step "cleaner and towel" combination removes .dust and everyday soil with no waxy build up on finished wood and all modern furniture hard surfaces. 6. How often should I clean my oven? A good rule of thumb is cleanyouroven in thespringand in the fall, in addition to after holi days and other heavy cooking times. It's important to look for an oven cleaner that cuts through grease and oven grime. An oven cleaner contains special solvents to do just that. Be sure to protect the floor below the oven before you begin cleaning and don't forget to wear rubber gloves. Anovenclean cralsoworksgreat on broiler. oven racks and non-aluminum grills. Laughter is useful in prevent ing illness and countering the effects of disease. T he experience of laughter releases hormones associated with positive emotions. When we laugh, we increase our ability to make creative deci sions and deal with difficult situations. Wear protective eye Though the human eye has a certain amount of natural protec tion, it is not safe from powerful chemicals or flying objects. For this reason, it is important to take the necessary precautions to avoid damage to the eve-wear protective this winter football. Invest in an aerobics outfit that costs so much you'll feel guilty not using it. Get rid of snow the old fa shioned way with a shovel (pro vided you don't have high blood pressure or any other risk factors for heart disease). Have a snowball fight. Schedule an energetic house hold project you've been meaning to get to for years. Wallpaper the bathroom, clean out the attic, basement or every closet in the house, dust all the volumes in your bookshelves. total fat and contain polyunsatu rated or monounsaturated fats. Watch out for those items that contain hydrogenated vegetable oils this means they are satu rated. Smart Substitutions To Help Cut , Saturated Fat and Total Fat When the recipe calls for: butter lard or solid shortening sour cream whole milk 2 whole eggs Use instead: margerine liquid vegetable oil lowfat yogurt or buttermilk skim milk 1 whole egg & 2 egg whites Fat Finder Trying to find hidden fat in your fare at a cafeteria restaurant, or fast food establishment can be tricky. Here are some simple tips to help you steer clear of fat-laden items and entrees. Learn which terms and phrases signal LOW-FAT preparation: steamed in its own juice broiled roasted baked garden fresh poached dry broiled (in tomato juice lemon juice or wine) Look out for menu descriptions that warn of FAT: buttery, buttered, "in butter sauce" sauteed, fried, pan fried, crispy, braised, creamed "in Be prepared With many predicting a down turn in the economy, now is the time to look at your family finan cial situation. What, if any, finan cial changes will you experience in 1991? Focus on what to do about the changes. The earlier you anti cipate and plan for changes, the easier they are to deal with. Economists predict pay raises will average about 5. Review your 1990 income and estimate your 1991 income. Will income increase? decrease? stay the same? It is predicted that the Consumer Price Index (CP1), the most widely used resource of inflation, will be about 4'2 percent higher in 1991 than 1990 CPI. Some of your family expenses will increase more than the CPI and some less. In addition to inflation, some family expenses will increase or decrease because of family changes. Review 1990 expenses and pre dict 1991 expenses. If you antici pate expenses to increase more than income, you have two choi ces: increase income or decrease expenses. Many families will increase in come by working longer hours or adding additional workers. And many families will decrease ex penses in certain areas. Either of these require family changes with the family. To be successful, all family members need to cooperate. Three Extension publications will help you analyze your current financial situation and predict eye equipment. By law, corrective lenses pre scribed by optometrists are impact resistant and provide a limited amount of frontal protection a gainst flying particles. However, impact-resistant does not mean unbreakable. Greater eye protec tion can be achieved by using safety lenses that meet the stan dards for an industrial safety lens. There are five recommended types of eye protection devices. First, safety-thickness glasses pro vide frontal and side protection and can be worn over regular glasses. They are very effective in deterring flying particles. Second, maximum impact protection can be achieved by wearing, "chipping goggles" with individual eyecups. Third, eye injuries induced by agricultural chemicals can be a voided by wearing a face shield. Face shields protect against splash es and small flying particles, but are not made to withstand heavy impact. It is recommended that cream sauce" in its own gravy, hollandaise, augratin, parme san, "in cheese sauce" marina ted (in oil), pot pie. COMPARISON OF DIETARY FATS Percent Saturated Fat Canola oil 6 Safflower oil 9 Sunflower oil 11 Corn oil 13 Olive oil 14 Soybean oil 15 Peanut oil ...18 Cottonseed oil 27 Lard 41 Palm oil 51 Beef tallow 52 Butterfat 66 Coconut oil 92 Fat One of the three nutrients that supply calories to the body. Fat provides 9 calories per gram, more than twice the number pro vided by carbohydrate or protein. In addition to providing calories, fat helps in the absorption of cer tain vitamins. Smallamountsof fat are necessary for normal body function. Saturated fat A type of fat found in greatest amounts in foods from animals such as meat, poul try, and whole-milk dairy products like cream, milk, ice cream, and cheese. Other examples of satu rated fat include butter, the marbling and fat along the edges of meat, butter, and lard. And the saturated fat content is high in some vegetables oils-like coconut, palm kernel, and palm oils. Satu rated fat raises blood cholesterol for economic changes your future financial situation. They are "Financial Planning: Family Goals," EC 1267; "Finan cial Planning: How to Prepare a Net Worth Statement." EC 1230; Check before Will a chubby baby become an overweight adult? Not usually. Most babies who are overweight in infancy do not become overweight children or adults. The amount of fat in an infant's body increases rapidly during the Child neglect info available When we neglect our children, we neglect our future. For infor mation about child neglect, write: Northwest Welfare Association co Regional Research Institute P.O. Box 751 Portland, Oregon 97207 4-H to resume club meetings 4-H is starting again. New mem bers please sign up at the OSU Extension and old members con tact your leader for the days & times of your club meetings. Information Provided By: OSU Warm Springs Extension 1134 Palute Street PO Box 430 Warm Springs, OR 97761 (503) 553-32383239 equipment goggles be worn with face shields when using powerful chemicals. Fourth, welding goggles absorb or filter dangerous welding rays, sparks, and flying particles. Final ly, sunglasses protect against the harmful rays of the sun. Lenses that reduce glare and filter ultra violet and infrared rays are re commended. When using eye protection equipment, remember the follow ing: Select a lens appropriate for the task at hand. Choose lenses that do not distort. Dispose of equipment that is badly scratched, pitted, or chipped. Be sure the device fits snugly and correctly. The human eye is a delicate organ and shuld be treated accord ingly. Protect your eyes from harm and enjoy the gift of sight for a lifetime. (American Optomctric Association). more than anything else in the diet. Unsaturated fat A type of fat that is usually liquid at iclngerator temperature. Monounsaturated fat and polyunsaturated fat are two kinds of unsaturated fat. Monounsaturated fat A slight ly unsaturated fat that is found in greatest amounts in food from plants, including olive, peanut and canola (rapeseed) oil. When sub stituted for saturated fat, mono unsaturated fat helps reduce blood cholesterol. Polyunsaturated fat A highly unsaturated fat that is found in greatest amounts in foods from plants, including safflower, sun flower, com, and soybean oils. When substituted for saturated fat, polyunsaturated fat helps reduce blood cholesterol. Hydrogenation A chemical process that changes liquid vege table oils (unsaturated fat) into a more solid saturated fat. This process improves the shelf life of the product-but also increases the saturated fat content. Many com mercial food products contain hydrogenated vegetable oil. Selec tion should be made based on information found on the label. Cholesterol belongs to the fat family. There appears to be no dietary requirement for choles terol. Our bodies manufacture this important substance used to make bile salts, steroid hormones, vita min D, and cell membranes. Cho lesterol is present only in foods of animal origin, not in foods of plant origin. Cholesterol, like saturated fat, tends to raise blood choles terol, which increases the risk for heart disease. and "Financial Planning: How to Prepare an Income Expense State ment," EC 1229. The three publica tions are available through the Extension office. you reduce fat first nine months of age. It is normal for babies to appear chub by during the first year. Many parents are determined that their children will not grow up to be overweight. They have learned that the fat content in the diet of adults is too high. They decide to reduce the fat in the baby's diet without knowing the consequences. Infants and young children re quire fat and cholesterol for the brain and nervous system to de velop normally. Before altering the diet of a baby, check with a physician to be sure it is an appropriate one. Diet changes that may benefit adults can be harmful in infants and growing children. Everyone has need for the same nutrients, but in different amounts during different times of life. The best rules to follow include: moderation, not too little and not too much of any one food or nutrient; and variety, the more different foods you eat the more likely you are to meet the nutrient needs of your body and get the nutrients you need from foca. rot supplements. 4