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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