Spilyay Tymoo
Warm Springs, Oregon
April 5, 1991 Page 7
You can watch your calorie intake even while dining out
Did you make a New Year's
resolution lo 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, gour
met establishments, and even fast
food chains are providing patrons
with more nutritioi'.i food offer
ings, observes Carolyn Raab, OSU
Extension foods and nutrition
specialist.
These include foods cooked
without fat, more vegetables and
fruit, more fish and poultry en
trees, sauces on the side, salad bars,
and more wholegrain breads.
Healthy dining starts when se
lecting 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-cat
feasts.
Don't let your best dietary inten
tions crumble while enjoying a
meal away from home. Raab offers
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 because 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
desserts. It's best to order what
you want and no more.
Watch for hidden calories. Before
ordering, ask how the food is
prepared. Watch out for frying,
breading, and rich sauces. Since
most high-fat sauces are 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
Tine 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 the alcohol. If you plan to
have wine with your meal, drink
club soda or mineral water in
stead of the pre-dinner cocktail.
Stay out of the "clean-your-plate"
club. Have your waiter
remove your plate as soon as you
finish eating. That way, tempta
tion to pick at leftovers isn't
there.
flill
Information Provided By:
OSU Warm Springs Extension
1134 Palute Street
PO Box 430
Warm Springs, OR 97761
(503) 553-32383239
Use medications wisely, carefully
There may be no alternatives to
medication for managing many
health conditions. Yet, taking med
ication can produce serious pro
blems, especially for older adults.
Our sensitivity to drugs increase
w it h age, and so does the incidence
of adverse drug reactions. The
chance of an adverse drug reaction
is three times greater for a 75-year-
r
Volunteers are:
Outstanding,
Lovely,
Understanding,
Necessary,
Tenacious,
Exceptional,
Eager and
Responsible!
Clean winter clothing before storing
It's time to put away the heavy
clothing and take out summer
clothes. But before you pack up
your winter things be sure they are
clean.
Dirt and food stains attract in
sects that damage the garments.
Clothes moths and carpet bee
tles are attracted to food particles
and soil remaining on fabrics,
especially wool and furs. They lay
their eggs on the fabric and the
Keep fat in perspective
Can you change the type and
amount of fat in recipes? It de
pends. Fats have many functions in
food preparation. They add flavor
and give a creamy "mouth feel" to
foods. Also, they tenderize baked
products by coating the strands of
gluten that form the grain. Some
recipes rely on air beaten into solid
fat as a source of leavening to
increase volume. Even frying de
pends on fats.
Several types of fat are used in
recipes. These include butter, mar
garine, liquid vegetable oil, and
hydrogenated vegetable oil (shor
tening). Interchanging these can
affect texture, especially in cakes,
quick breads and cookies. For
example, if oil is used in place of
shortening that is creamed (beaten
into a creamy consistency), baked
products may be coarser and
denser.
For best product quality, it's
best to use the type of fat specified
in a recipe.
The amount of fat can also make
a difference in product quality.
Reducing fat in sauces and gravies
may have little effect. However,
baked products may be less tender
and drier when less fat is used.
Substituting a whipped or diet
margarine for a regular margarine
can affect texture of baked pro
ducts because the fat content is
usually lower.
If better health is the goal for
changing the fat in a recipe, keep
things in perspective. Although
substituting a vegetable oil for a
solid fat will reduce saturated fat in
the diet, the total amount of fat
eaten may have greater impact on
serum cholesterol and other health
indicators. All dietary fat sources
must be kept in mind to make posi
tive changes.
larvae that hatch do the most
damage. These little creatures will
eat wool hair, fur, and products
made from these materials.
To protect your clothing from
damage use these suggestions:
Dry clean or launder clothing
before storing it. Although clean
ing will not prevent infestation, it
will get rid of the food particles and
soil that attracts clothes moths and
carpet beetles.
Clean garments should be
stored and sealed in tight con
tainers. Use a zipper plastic bag
designed for storage, not the film
bags used to transport clothing
from the dry cleaners. Try to store
clothes in a cool, dry place, away
from direct sunlight.
Protect woolens in storage
container by adding paradichloro
benzene (PDB) or naphthalene
crystals or cakes. Follow the direc
tions on the container for the
amount to use for a given space. A
zippered garment storage bag 24
inches wide by 20 inches deep by 54
inches long contains 15 cubic feet.
Measure or estimate the amount of
space you are trying to protect and
use the chemicals accordingly.
If you use too much chemical,
you may have a very difficult time
removing the odor when you want
to wear the garments. Because
certain dyes may react with these
chemicals, be sure to avoid direct
contact with the fabrics.
Place the PDB or naphthalene
crystals in a ventilated box in the
storage area or loosely wrap the
crystals in tissue, netting, or cheese
cloth. Place them in the upper part
of the storage space as vapors
move downward. Allow several
days for garments to air out and
the odor to dissipate before wear
ing them next fall.
An alternative to the PDB and
naphthalene crystals is no-pest-strips.
They are useful in closed
chests or closets. The odor from
such strips is less noticeable than
from "mothcrystals." Follow the
direction for dosage and legal use.
Wash hands and skin that may
come in contact with resin.
Cedar chests and cedar-lined
closets are satisfactory only when
moth eggs are already out of the
garments. Cedar will not kill moths
or silverfish, but the insects avoid
it.
Check stored clothing regular
ly for signs of infestation. If you see
any damage, the clothes must be
cleaned again.
old adult than for a 25-year-old
adult.
Physiological changes due to age
and illness affect the way drugs are
absorbed, metabolized, distribu
ted, and removed from the body.
Therefore, drug action becomes
less predictable with age; the in
tended action may be altered.
Older adults are more likely than
any other age group to have one or
more chronic illnesses, such as
heart disease, high blood pressure,
diabetes, and arthritis. Medical
conditions can affect the way drugs
are processed in the body.
It is not unusual for an older
adult to take five or more medica
tions several times a day. The risk
of adverse drug reaction increases
dramatically with each additional
drug taken. The potential risk for
drug-interaction is: 5.6 percent
with two drugs, 50 percent with
five drugs, nearly 100 percent with
8 or more drugs.
Keeping track of taking multiple
medications is another problem.
Dosage schedules often become
complicated, increasing the risk for
not taking medication as directed.
It's not uncommon for the stan
dard adult dosage of a drug to be
inappropriate for an older adult.
When medication dosage is too
high, drug toxicity or overdose
may occur.
Drugs which can easily become
toxic in older adults include car
diac, diuretic, antihypertensive,
anticoagulant, and central nervous
system depressant medication.
Medication problems in older
adults may go unrecognized be
cause symptoms may mimic those
of health conditions commonly
associated with age or illness.
For example, the first sign of an
adverse drug reaction in an older
adult is often a change in mental
functioning. The person may ap
pear to be forgetful, confused,
spaced-out, or hallucinating. De
mentia may be suspected.
Other signs of adverse drug
reactions include: fatigue, constipa
tion, anorexia, incontinence, fre
quent falls, depression, weakness,
tremor, excessive drowsiness, an
xiety, faintness. and dizziness.
It is most important not to get
caught in the trap of attributing
such changes to "old age.' When a
change is observed in an older
person's behavior or mental or
physical condition, medical advice
should be sought immediately.
Develop skills at Summer Week
The 4-H Summer Week pro
gram is the premiere 4-H event for
Oregon young adults. 4-H Sum
mer Week is located on the Oregon
State University campus and is
open to 4-H members presently
enrolled in the eighth through
twelfth grades. The program is
divided into two categories: Inter
mediate (grades 7-9) and Senior
(grades 10-12).
Transitions sometimes difficult to accept
A parent starts a new job. A
grandparent moves in. Another
family member begins physical
therapy after a serious car ac
cident. The youngest family mem
ber starts kindergarten.
Each of these persons is in tran
sition. While some can be ex-
Newlyweds should begin their financial planning early
Financial planning doesn't sound
romantic, but finances are part of a
marriage.
Ideally, a couple should set aside
time to talk about their finances
before the wedding. If you are
already married and you haven't
talked finances, schedule a finan
cial planning session with your new
spouse.
What should you discuss?
First, determine each person's
financial expectations or goals. It
is normal for financial expecta
tions and goals to differ. Through
discussion, you will resolve con
flicting goals and agree on some
spending and saving priorities.
Develop a budget for the first year.
Second, list the debts and assets
each of you are bringing into the
marriage. Decide whether debts
will become joint obligations or
remain individual ones. If one or
both of you have been married
before what financial obligations
do you have to either a former
spouse or children from a prior
marriage?
Discuss how money will be
handled in your marriage; there are
several ways. Some couples pool
both incomes. Some pool part of
their incomes for shared expenses
and goals, while each spouse has
separate funds for individual ex
penses and goals. Still others keep
incomes separate and negotiate
who pays which expenses.
Whatever system is followed, it
is important that each spouse has
the opportunity to particiDate in
the financial decision making and
budgeting.
Consider record-keeping impli
cations of the system you choose
and decide who will handle the
day-to-day money management
chores such as paying bills and
keeping records.
Tax and credit decisions also are
important. Joint income needs to
be estimated and W-4 forms filed
with employers should be
adjusted.
Couples may want to reduce the
number of credit cards they have,
to reduce annual fees. But, most
financial experts recommend that
a married woman keep at least one
charge card in her own name to
maintain a separate credit identity.
Couples should evaluate in
surance and employee benefits.
Compare existing policies for life,
disability, homeowners and auto
insurance. Take care of gaps or
overlapping coverage and make
appropriate changes in beneficiar
ies. If both spouses are employed
and receive medical benefits, poli
cies should be evaluated to deter
mine whether one plan should
cover both or each should add the
other.
It's photo time!
4-H Photography Weekend is
scheduled for April 26, 27, 28, 1991
at the Klamath County Extension
Building, Klamath Falls, Oregon.
Tentative schedule.
pected, such as starting a new job
or school year, others are out of
our control.
All transitions, however, are
those uncertain times during which
you change from one routine or
way of life to another.
Transitions signal a break with
the past. It may mean a change in a
comfortable routine or a new set of
priorities. Often transitions mean a
loss, such as the end of a relation
ship, a neighborhood or a de
pendency. Each transition can initiate a
crisis, that is a sense that things are
not okay either within us or within
our environment.
It's helpful to know that every
transition provides an opportunity
to look at our goals and priorities,
to develop personal strengths, and
to try something new.
Remember that we've made it
through other times of change in
the past and that with a positive
attitude and help from others, we
can make it through the present
transition.
The educational and social ob
jectives of 4-H Summer Week are
to: 1) create a safe learning en
vironment allowing youth to prac
tice decision-making and develop
social skills; 2) strengthen a young
person's ability to respond and
relate to others with whom they
live and work; 3) focus on topics
that teach specific skills, explore
careers or address issues impacting
youth; 4) provide opportunities for
youth to identify their strengths
and develop leadership and com
munication skills; 5) help youth use
time constructively and develop
lifetime interests; 6) create an
awareness of OSU academic choic
es and the OSU Extension Service.
Delegates to 4-H Summer Week
are required to participate in sub
ject matter classes and leadership
and personal development classes
daily. Leisure cultural activities are
offered in the late afternoon. Eve
ning programs include speakers,
organized recreational activities
and informal dances planned by
the teens. Class instruction is pro
vided by OSU faculty, Extension
Service faculty and adult volun
teers. Summer Week delegates live in
group housing in OSU residence
halls supervised by adult staff and
trained college student counselors.
Intermediate and Senior delegates
are housed separately.
Chaperoned group travel arrange
ments made by individual coun
ties. Delegates arrive on OSU cam
pus Monday afternoon of Summer
Week and depart the following
Saturday morning.
Search and Rescue program offers members opportunities, challenges, comradery
When Warm Springs youth be
come members of the 4-H Search
and Rescue Cadet Program, they're
not in it for laughs and giggles.
Program members are continually
mentally and physically challenged,
of their own accord, and reach
heights not met by many adults.
The challenges offered through par
ticipation and excelleration have
earned older club members teach
ing status.
The 4-H club began in 1987,
under the leadership of Keith Baker,
as an outdoor survival program.
Through the years, the program
has evolved into one that provides
comradery, loyalty and positive
peer pressure among club members.
Club size is limited to 10 due to
safety factors when the group mem
bers are in training. Previously, age
requirements mandated that mem
bers be between the ages of 10 and
18. This year, however, because of
ability and loyalty, younger mem
bers are allowed to join and older
members are allowed to remain
members until they are over 18
because they "dont want to quit at
18," says Baker. "I didnt think
their loyalty would be that strong."
Members must maintain or ex
ceed their first quarter grades to
remain in the club. In addition,
family and cultural activities take
priority over club functions. Mem
bers must also abide by certain
rules. Thev cannot lie to the leader;
if the leader suspects alcohol and or
drug use, the member is immediately
dismissed from the club; and, there
is to be no fighting or violence
among members. Discipline amonj?
members is self-enforced they
decide what the punishment should;
be and then the leader approves or
disapproves the action.
Baker says club members are
"either 'A' or 'F' students and they 're
strong-willed individuals. They're
easily bored" with life's usual offer
ings and excell when challenged.
"They represent that 25 percent of
the kids for whom the school district
may not have programs. They're
accelerated learners."
A recent accomplishment for
some members was the successful
completion of the Oregon State Sher
iffs' Association Search and Rescue
standard skills test. Members ex
hibited first aid knowledge, radio
communications ability, map and
compass use, search pattern tech
niques, crime scene security, track
awareness and outdoor survival
experience.
Because of their knowledge and
certification, club members are in
structing adults, which, says Baker,
is sometimes difficult for adults to
accept This year, club members
are instructing other juveniles, as
well. Among other activities, club
members have responded to traffic
accidents, searches on the reserva
tion, staged the "practical" test for
the Warm Springs Police Depart
ment First Responders course, have
taught Fire and Safety personnel
how to rescue people off rooftops,
have helped train counselors for 4
H Challenge Camp and have in
structed Wheeler County Search
and Rescue group a maD and com
pass course. Additionally, Jeffer
son, Wheeler and Morrow counties
have asked the club to respond to
searches and participate in training
sessions.
Club members have been asked
to conduct training sessions and
assist with searches in adjoining
counties as well as receive training
in native foods, fire survival, gun
safety, spelunking and white water
and cliff rescues. "Many 'outside'
search and rescue groups know
about the Warm Springs club, but
many community members are un
aware of their activities and accom
plishments," said Baker.
Twenty-four-hour survival feats
include club members venturing
out into the "wilderness" and sur
viving with nothing more than matches,
rain gear, a knife and dry clothing.
No food is allowed as members
must gather their own food from
the wilds, "I wouldn't have to worry
about the kids if they ever got lost
or stranded," says Baker. The kids
are well prepared physically and
mentally to undergo strenuous con-
Members of the 4-H Search and Rescue Cadet Program meet Tuesday evenings at the 4-H Center. Left to right
back row are Rain Circle Courtney, James Moran, Frank Brunoe, Louie Smith and leader Keith Baker. Front
row, left to right, are Joseph Scott, Jr. and "Chopper" Lionel Smith. Other members are Eric Langnese,
Rosefynne Scott and Michael Leecy.
ditions. "They'd never get cold." "Most parents are the kids'friends, of his association with them
Parents of club members have not the cncmv,- adds Baker "They Ve taught me more than I Ye
been supportive and sometimes Baker is near,y humbed by the Uught them...they teach me somc
participate in training sessions, members of his club and is proud thing new evcrytime I'm with them."