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Spilyay Tymoo
Warm Springs, Oregon
July 26, 1991 PAGE 7
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One child in four is overweight
When il comet to growing
trends, the latest ii the weight of
children. Childhood obesity is
rampant. There are many over
weight children. One child in four
is overweight.
WHY?
Kids pick up a lot of habits from
their adult role models. Kids are
turning on the television and sink
ing into an easy chair. The life
style of many young people in
cludes some definite drawbacks: A
love affair with the television, an
aversion to perspiration and a
favorite food list that goes far
beyond the 4 food groups.
FOOD?
Food choices, for many child
ren, are the problem. Calorie rich
foods are easily over-eaten; they
are not physically Tilling. Consider
how easy it is to eat a half bag of
potato chips, 4 ounces and roughly
500 calories, as compared to eating
500 calories worth of oranges... id
oranges. Extra 100 calories a
day.. .every day.. .for a year.. .adds
up to extra 10 pounds on the scale.
INACTIVITY?
Kids are physically out of shape.
Could television be the culprit?
The amount of time children spend
plugged into their favorite show,
video, computer program or elec
tronic game seems to be directly
related to inactivity and weight. A
child who watches four or more
hours of television a day has twice
the risk of being obese as a child
who watches less. Watching televi
sion requires little more energy
than what is required for sleeping.
OBESITY IS RISKY BUSINESS
Childhood obesity is no longer a
cosmetic problem for our youth. It
is a full-blown health problem.
Obese children are at greater risk
for developing high blood pres
sure, diabetes, respiratory and or-
Vacationing with relatives
Don't leave details to chance
thopedic problems. And, an over
weight child is much more likely to
stay that way - joining the ranks of
a growing population of heavy
adults.
WHAT CAN YOU DO?
Be a positive role model,
through actions and through
words. The child may not have
"caught" the fitness craze yet, but
with you as a role model, it may
catch them faster.
Treat an overweight child like
everyone else. Emphasize the im
portance of being active and eating
smart to all children, not just those
who visually look like they need it.
Guide children away from the
television and toward the play
ground or backyard. Set limits on
television viewing and stick to it.
Substitute high cilorie low
nutrient foods with nutrient rich
foods. Everyone wins!
Dont hound an overweight
child about hisher problem. They
are fully aware of their shape and
need words of encouragement and
confidence.
Make exercise fun. Start early
instilling positive attitudes about
fitness. Lifelong exercise habits are
easiest to start during child
hood. ..it becomes more difficult
with age.
Be supportive, motivating, and
patient. It may take several months
for a child to grow into hisher
weight.
(lit
Information Provided Dy:
OSU Warm Springs Extension
1134 Palute Street
PO Box 430
Warm Springs, OR 97761
(503) 553-32383239
Outdoor cushions need periodic care
Cushions now available for out
door furniture are a tough new
breed. However, the weather-and
wear-resistant fabrics in these
cushions still need periodic care
during the summer season and a
good cleanup before they're stored
for the winter. Check the care
instructions for your cushions to
make sure you clean them proper
ly. Synthetics have replaced the
cotton-covered, foam-filled cush
ions of the past. Cushions made of
easy-care synthetic materials are
designed to be used outdoors at the
first signs of warm weather and left
outside until brought in for winter
storage.
Some cushion covers are made
of an open-weave, vinyl-coated
polyester fabric that is similar to
that used in tire cored. The fabric
dries quickly and can be left out
side in any weather.
A nother type of cushion is of 1 00
percent polyacrylics. While the
acrylics look and feel like cotton,
Do your family vacation plans
include members of your extended
family?
If they do, realize problems
could develop. So, plan for those
sticky situations by identifying
them ahead of time and working
out ways to avoid trouble areas.
Don't leave details to chance.
Plan for a relaxing vacation that all
family members will enjoy.
When you plan, examine areas
that you believe may cause prob
lems. As you work through solu
tions, use these guidelines:
Consider the needs and expecta
tions of each generation. Acknow
ledge differences and negotiate.
Go someplace one of the family
already knows. Don't experi
ment.
Allow for physical separation.
Get as much space as you can
afford. Agree to separate for
some meals.
'Appreciate individuals' differen
ces in stamina and mobility. For
example, grandpa or grandma
may not be able to walk all over
town.
Check transportation. Will you
' need a car to reach some activi
ties? Does the bus or train sche
dule meet your needs?
Agree on financial arrangements
before you leave on vacation.
Finally, realize that a vacation
experience can create family
memories and strengthen bonds.
But a vacation trip cant heal deep
wounds.
Simplify life, home to avoid time crunch
There never seems to be enough
time or energy to do everything
that needs to be done, or you want
to do. Parents seem to feel the time
crunch most because the children
and their needs are very time
consuming.
There is no sure cure for a lack of
time but there are a few tried and
true techniques that may help you
cope with the time crunch.
Changing priorities may be an
important first step. No task is
more important than the welfare,
health, and safety of the family. A
spotless house, flawless clothing,
and perfect meals are not as impor
tant as enjoying and communicat
ing with family members and
friends. When you begin to feel
overwhelmed by household tasks
ask yourself if anyone will be
harmed if the task waits or never
gets done.
Avoid being a perfectionist.
Learning to do an adequate job
(not perfect) frees up your time and
means you are more willing to let
other people share in the work and
the fun.
Handle things only once. Do not
spend valuable time planning how
to do the task or wishing it were
done.
Simplify your life and home.
Children need to learn homemak-
Provide children with comforts to combat cold
The most frequently occurring
human illness around the world is
you guessed it-the common cold.
Toddlers and school-age children
are the prime victims, and their
mothers are the next on the list. If
you're a parent, here are some cold
facts to keep in mind.
Do keep a child home during the
early stages ot a cold, both to pro
vide needed rest and to reduce
spreading it. Check your child's
temperature periodically. Report
any very high temperature or
unusual fatigue or pain to the doc
tor. These are signs of influenza,
which can have serious repercus
sions. Other symptoms and signs
Slow down to relieve stitch
-, While running or walking brisk
ly, nearly everyone has experi
enced a stitch, as we call that sharp
pain in the side. One theory is that
the diaphragm (the large muscle
that separates the chest from the
abdominal cavity) sometimes fails
to receive enough blood during its
contractions, with resultant spasm
and pain. Another theory is that a
stitch is caused by trapped gas
pockets in the stomach brought on
by exercising right after a meal.
What should you do if you get a
stitch?
Stop or slow down, then bend
forward and push your fingers
into the painful area.
Breathe deeply and exhale slowly
through pursed lips. This should
help relax the diaphragm.
Stretch the abdominal muscles by
raising your arms and reaching
above your head.
How can you prevent a stitch?
If stitches seem to hit you after a
meal, wait 30 to 90 minutes be
fore exercising.
Warm up before exercising-a
good policy in any case.
Work out at lower intensity for
longer periods, rather than sud
denly increasing the intensity of
the workout. If you are going to
increase intensity, do so gradu
ally.
to watch for include pain or rub
bing of the ear, severe coughing,
difficulty breathing, and swollen
neck glands. These may indicate a
more complicated infection that
requires medical treatment.
Make your child as comfortable
as possible. Keep the air in his or
her room moist with a vaporizer or
humidifier. Offer a well balanced
diet but don't force your child to
eat. IVs Mely, tnftt n's or ncr aPPc
tite will be decreased. So make sure
your child gets plenty of liquids;
water and fruit juice are especially
recommended. Milk is not, how
ever, because it can make respira
tory secretions thicker and harder
to expel.
Discuss medication with your
pediatrician or family doctor. Anti
biotics and other drugs are for
treating bacterial infections; colds
are a viral infection. All you can do
for this type of infection is treat the
symptoms and ease discomfort.
Your doctor may recommend
something to reduce fever or to
ease a sore throat or stuffy nose.
It may seem like forever when
you're cooped up with an uncom
fortable, cranky child, but most
colds clear up in three days to a
week.
ing tasks, and men need to con
tribute time and energy to home
making. Women sometimes be
come slaves to homemaking be
cause they do not simplify tasks,
teach others, or accept the ability
or interests of others. Organize
household tasks so others can suc
cessfully complete most jobs (they
will feel better about doing the task
and will be more willing to help in
the future).
Work simplification is very im
portant with children. Use light
weight, unbreakable dishes. Empty
out the cupboards and put back
only essential items so it is easy to
find what is needed and to putj
things away. Avoid double stack
ing dishes, pots and pans.
Students needed
Attention 6th, 7th & 8th graders.
If you are interested in becoming a
Big Brother Big Sister at the4-H
Wilderness Enrichment Camp
scheduled for August 11-14, 1991
call the OSU Extension Office at
553-3238.
Sign up now!!
Be the first among your friends
to sign up for 4-H camp!
The second camp will be the
Warm Springs Challenge Camp to
be held August 1 2, 1 3, 1 4, 1 5 and 1 6
for 6th, 7th and 8th grade students
in Jefferson County. Cost is $30.
Discipline can be teaching children with love
cause tnuuicn iuvc mc giuwii-up, suiooiers, many ousy parents icnu a cmiu s ciiuns iu picasc yuu. i ci
important way it makes them feel, to forget to continue the playful, ling, blaming, lecturing, or belit-
Discipline is teaching children
the rules people live by. It's also
helping them learn and practice
these rules. Discipline makes you
get to work on time, drivers stay on
the right side of the street, and
children wash before eating. It's
not a negative thing you do to
children when they make mistakes.
There are two simple things
children must learn; how to use
desirable behavior and how to
avoid undesirable behavior. What
you as a parent have on your side is
a child's natural desire to please
you. Desirable behavior is most
easily and rapidly learned when it
is recognized and rewarded with
special attention and affection.
Desirable behavior that has been
praised tends to be repeated be-
Undesirable behavior is repeated,
too, if that's the only way a child
can get your attention.
Think of discipline as loving
actions you take to teach your
children to:
Achieve for themselves.
Choose desirable behavior when
you aren't around.
Develop pride and pleasure in
doing what is right and accepta
ble.' Showing your love is the first
step in teaching effective discipline.
As children become active pre-
loving exchanges enjoyed with
them as babies and toddlers. They
neglect the secret of successful
discipline-creating moments more
often than corrective ones. Special
outings, hugging, and playing or
reading together always improves
tling criticism often used to shock
or shame children into desirable
behavior has not proven to work
that way. This reduces a child's
sense of accomplishment and self
worth. It doesn't make you feel
successful as a parent either.
they take brighter colon, offering
greater fashion options for indoor
as well at outdoor use. These
fabrics are also mildew-resistant and
water-repellent.
Most cushion filling is now
made of polyester, which resists
mildew and does not hold water.
Fine-quality cushions are filled
with sheets of polyester that will
not shift inside the cushion. Shred
ded polyester or shredded foam is
used in lesser-quality cushions.
These instructions are for synthetic-covered
cushions with cot
ton covers or foam fillings. The fol
lowing care instructions are sug
gested for synthetic-covered cush
ions with a polyester fill.
Periodically, use a garden hose
to flush dust or dirt out of the
cushions. Protect cushions from
suntan lotions. Even though synthetic-covered
cushions are stain
resistant, manufacturers recom
mend keeping suntan lotion from
coming into contact with cushion
fabric. Ultraviolet rays, suntan lo
tion, and the cushion materials
combine in a chemical reaction
that causes staining and discolora
tion. Place a towel on the furniture
before stretching out on it when the
body is covered with lotion.
After a heavy downpour, cush
ions will dry more quickly if you
take them out of their frames and
prop them up on their sides.
To deep-clean cushions at the
end of the outdoor season, some
manufacturers recommend the use
of a solution containing one cup
liquid chlorine bleach, one cup
granular laundry detergent, and
three gallons warm water.
Set good
example
Children learn from their par
ents by watching and listening to
the important people near them.
Then they do what they have seen.
A parent who slaps or screams at
children is teaching that this is the
way to treat other people. A
mother who sends John to the door
to tell a salesman she isn't home is
teaching John to lie. A father who
disobeys speed laws and watches so
the cop won't catch him is teaching
dishonesty and lack of respect for
the law. Parents want honest child
ren who show respect for others.
This means they must act and
speak the way they want their child
to do. It does not work if you just
tell how to act. Children will copy
you anyway.
Select fast food leading to fitness
Select the plain baked potato,
but skip the sauce and other high
fat toppings. A small amount of
margarine can be added.
Writing helps reduce anxiety
Job applications require honesty
Because a job application is your
first introduction to a prospective
employer, it is important that the
impression you give is a favorable
one.
A successful application tells the
prospective employer a number of
things about you. It gives a sum
mary of your experience and quali
fications, and also shows that you
can follow directions, understand
and answer questions, and write
neatly.
Job applications can have dif
ferent formats, but certain key info
is always needed.
Prepare a sheet that includes:
Your home address.
Social Security Number.
Name and addresses of your ele
mentary and high schools and the
dates you attended them.
Your previous jobs (part-time or
full-time).
Your hobbies, interests, and
things you like to do.
Carry this sheet with you so you
can be sure to have all the correct
information. Read the directions
carefully before filling out the
application, taking special note of
whether you should print or write,
put last name first, etc. Never leave
any question blank. Indicate that a
question does not apply to you by
writing N A (not applicable) in the
blank or putting a short line
through the space. This way, the
employer is sure that you did not
miss reading the question.
Above all, remember to be hon
est and to represent your experien
ces accurately. No employer ex
pects a young person to have an
abundance of work experience,
rather, the employer is looking for
someone who shows promise and
. can be trained to do the job well.
Wilderness Enrichment
camp set for August
Experience the outdoor living at
the 4-H Wilderness Enrichment
Camp scheduled for August 1 1-14,
1991 at the Trout Lake Camp
ground. This camp is for children
who have completed grades 3, 4 &
5.
For more information call 553
3238 or pick registration at the
OSU Extension Office.
A belief in the healing powers of
catharsis (from the Greek word
katharos, meaning "to purify") is
as old as history. Though the
Greeks needed to air their grief and
anger under the eyes of the gods,
we seek out counselors, ministers,
psychiatrists, support groups, and
friends. For one of the most widely
shared beliefs today is that talking
frankly to almost anybody can
help us deal with the emotional
after-effects of trauma.
Psychologists have had little to
say about another kind of emo
tional outlet that some people find
superior to talking-writing things
down. Last year, however, a report
from Southern Methodist Univer
sity in Dallas suggested that writ
ing about traumatic events may be
at least as helpful as conversation.
Working with a group of students
who had suffered such events as a
death in the family, psychologists
asked them to write extensively not
only about the facts of their expe
rience but also about the feelings it
evoked. The mere act of disclosure
in writing seemed to be helpful; at
the end of six months the writing
group (as contrasted with students
who had simply noted what hap
pened to them) reported being
happier, healthier, and less anx
ious. The authors emphasized that
these findings were preliminary
and tentative. Nevertheless, other
research has shown that hocking
back one's feelings about upsetting
events can be mentally harmful,
and perhaps physically damaging
as well. For people who find it hard
to speak about deep emotion, who
have suffered experiences they are
reluctant to discuss, or who have
no ready listener, a daily session
with pen and paper may serve as a
comforting and useful substitute
for talking.
Lean roast beef sandwiches are
among the lowest fat and calorie
meat entrees.
The smaller-sized hamburger
patty on a bun can be a good choice
for teens and women in their child
bearing years - all of these individ
uals need to improve their iron
intakes. Chili is another good high
iron choice.
Use the condiments and sauces
very sparingly or avoid them; in
stead add lettuce and tomato slices
as a burger topping.
The fried fish and fried chicken
sandwiches are higher in fat than a
hamburger. Tarter sauce also adds
fat and sodium.
At least one fast-food chain is
offering roast chicken breast on the
menu at some locations. Although
the chicken is a good low-fat selec
tion, be aware that it is still high in
sodium.
Pizza is another relatively
good choice, but sKip tne peppe
roni and sausage toppings, as well
as the extra cheese.
The salad bar wins as the best
fast-food choice. However, select
ingredients with care. Have salad
greens and plain vegetables, drain
off the excess dressing from mari
nated vegetables, and go easy on
the dressings (and look for reduced
calorie varieties). Avoid the bacon
bits and croutons, as well as potato
and macaroni salads laden with
dressing or use sparingly.
Watch out for the biscuits,
which usually have a high fat and
sodium content. Plain hamburger
buns and bread are lower in fat and
are better sources of complex
carbohydrates.
For beverages, skip the shakes,
which tend to be high in fat. Milk
and juices are better choices.
For dessert, the best bet is to
bring along a piece of fruit.
Stress headaches can be reduced
Facts provide interesting information
Hay-fever-season rule of
thumb: plants with fragrant, color
ful flowers are not the worst
offenders when it comes to hay
fever. They dont propagate by dis
charging pollen into the air, but by
attracting bees, which spread the
pollen. Plainer plants and grasses,
which rely on airborne pollen to
propagate, are the main contribu
tors to hay fever.
A croissant may seem light and
airy, but it contains 12 times as
much fat and 50 more calories
than an English muffin of the same
weight.
. Fetal exposure to alcohol is
one of the most common causes of
mental retardation in this country.
Thus many obstetricians now
recommend that pregnant women
drink no alcohol-not even one
drink.
When you're under a lot of pres
sure or frantically busy, do you
sometimes get a headache that feels
like a tight band around your
head? Often this is caused by the
unconscious tensing of muscles in
the jaw, face, or head. It's called a
stress or muscle-contraction head
ache. To help relieve it:
Rest in a dark room with your
eyes closed.
Apply hot or cold compresses to
the forehead or back of your neck
- whichever feels better.
Plan healthy
quick breakfast
' cup bran cereal
K cup strawberries
1 cup skim milk
OR
lA wholewheat English muffin
2 Tbls natural peanut butter (no
sugar, fat, or salt added)
VS small banana
Relax tight muscles. Massage
your forehead and the back of
your neck. Rotate your head,
gently stetching neck muscles.
Try to feel yourself letting go of
the tension.
Medicate when necessary. Use
nonprescription pain relievers
such as acetaminophen, aspirin,
or ibuprofen. Acetaminophen
products (Tylenol is one) do not
irritate the stomach the way
aspirin or ibuprofen can.
If self-care techniques like these
do not help or if your head-aches
occur frequently, limit your daily
activities, or are accompanied by
additional symptoms (dizziness,
fever, etc.), be sure to consult your
doctor. Other kinds of headaches,
such as those caused by conditions
like blood vessel disturbances (mi
graines, for example) usually re
quire medical attention.
Calendar of Events and Happenings
July 25-28
July 31-Aug. -
August 11-15
August 14-18
August 20
Jefferson County Fair, Madras, Oregon
Deschutes County Fair, Redmond, Ore
gon Challenge Camp at Trout Lake at the
High Lakes in Warm Springs
Crook County Fair in Prineville, Oregon
Warm Springs 4-H Leaders executive
meeting at the OSU Extension office from
4 to 5:30 p.m.