Image provided by: The Confederated Tribes of Warm Springs; Warm Springs, OR
About Spilyay tymoo. (Warm Springs, Or.) 1976-current | View Entire Issue (Aug. 23, 1991)
Spilyay Tymoo Warm Springs, Oregon August 23, 1991 Page 7 Make sure home Burglan aren't overly industri ous folks. Given the choice, they'll fienerslly choose the house that oo ks like the easiest pickings. A house that presents any obvious barriers, or higher-than-average risk of being detected, is likely to be passed up. Here are some ways to beef up the security of your house: Install doors made of solid (as distinct from hollow) wood or steel. Put i lock on the door from the basement to the house. Light all doors and other potential break-in locations. Install a "fish-ye" peephole in your front door. Put bolts through both halves of windows to make them harder to open. What happens if you're stung? WHAT HAPPENS IF YOU'RE STUNG? Depending on the amount of venom and your body's response, you could experience these symp toms after a sting: , Grade 1 Reaction-The normal reaction is a painful, itchy, red lump less than 2 inches in diame ter at the sting site. It lasts only a few hours. Grade 2 Reaction-A patch of swelling and redness, larger than 2 inches in diameter, occurs at the sting site. It won't last more than 24 hours. Grade 3 Reaction-A red rash occurs at the sting site, and there may be swelling of the entire limb. Itching or swelling may develop at a different location. Also, you may experience nau sea, intestinal cramps or diar rhea. This is a medical emer gency. WHAT TO DO? After a bee sting, muscles in the ' inbedded stinger can continue squeezing venom into the wound for two or three minutes, so re move the stinger quickly. Dont pinch it with fingers or tweezers. Pinching can inject more venom. Instead, flick the stinger out with your finger, or gently scrape it out with a knife blade. Keep calm-Apply ice to the sting to slow absorbtion of venom and reduce itching and swelling. Wash with soap and water. Spices can make low-sodium If you're beginning to restrict sodium intake, take heart. There are many simple adjustments which nutritionists who specialize in aiding diet patients have found i to be very helpful. Using spices more creatively is one. Here are some simple sugges tions for the use of spices and herbs in everyday cooking that will make the difference between success and failure in adhering to a low-sodium diet. Use onion and garlic powder in place of bouillon cubes or instant packaged soups. Make homemade broths using dehydrated mixed vegetable flakes. When makina sandwiches, use Tips help Experts in the fields of nutrition and behavior modification have identified some tips that have proven successful with many dieters. Eat slowly and chew your food carefully. Your stomach will regis ter "full" on less food. You will appreciate the flavor and texture of your food more when you take the time to enjoy it. Do nothing else while eating. Activities such as talking on the phone or watching television dur ing meals make eating a reflex instead of the pleasurable expe rience it should be. Plan daily meals and snacks. Haphazard eating usually results in high-calorie eating. Keep a "lean" refrigerator and cupboard. Store tempting foods in opaque containers or on high shelves that are hard to reach. Shop for food on a full sto mach... not when you're hungry or tired. To avoid impulse buying, shop from a prepared list. In addition to what you are eating, focus your attention on exercise. It gives you a chance to Make tasty lemon muffins For extra lemony muffins, use the lemon yogurt and 1 teaspoon finely shredded lemon peel. 1 cups all-purpose flour 13 cup sugar 2Vi tsp. baking powder tsp. salt 1 beaten egg 1 cup plain or lemon lowfat yogurt 13 cup cooking oil 2 Tbls. milk to 1 tsp. finely shredded lemon peel cup fresh or frozen blue berries In a mixing bowl combine flour, Trim hedges and shrubbery near the house to waist height to deprive burglars of hiding places. Mark all valuables with your drivers license number and state to make them harder to fence and eas ier to recover. ' Use a video camera to record all possessions to make finding them (and filing insurance claims) easier. Don't put your name on your mailbox. Burglars use that infor mation to call and find out who's not home. Keep a light on all night-but not all day. That's a sure sign that you're away. Use timers for lights and for radios tuned to all-talk stations. Get help-If you have a grade 2 or 3 reaction, see your physician promptly; if it's grade 4, get emer gency medical care. Ask about medications-If you're taking beta blockers (medications for heart, blood pressure or glau coma), ask your doctor if stings are a hazard. Even though you've never re acted to stings before, some medi cines increase your risk. HOW TO PREVENT A STING These precautions can help keep you safe: Avoid bright-colored clothing and fabrics like nubby knits. Dont use perfumes, especially florals. Dont walk barefoot outside. Watch where you're walking; stinging insects sometimes nest in the ground. Move slowly if you encounter a nest. Rapid movements can be interpreted as attacks. Dont set your picnic out until you're ready to eat. Repack promptly after serving. Wasps love human food. ALLERGIC TO STINGS? CARRY AN ALLERGY KIT About one person in 10 is aller gic to venom from bees and related stinging insects. Your kit should contain: Epinephrine (EP-i-NEF-rin) in a preloaded syringe as prescribed by your doctor. lettuce, cucumber and tomato for moisture rather than prepared mayonnaise. Sprinkle the vegeta bles with herbs to replace the miss ing flavor from the dressing. Before roasting or broiling chicken, rub with lemon juice and herbs, or poultry seasoning. The same with fish. Bottled salad dressings are high in sodium. Make your own with lemon juice or vinegar herbs and a bit of oil. Shake well in a covered jar. For lovers of Southern cooking, cook greens with a beef bone instead of ham bone. Season with plenty of black pepper. When entertaining, dips can be dieters firm muscles, improve stamina and acquire a lean, healthy look. Above all, keep at it. If you continue to eat right and exercise, your extra weight will come off and stay off. Weight control requires a lifetime commitment. Try nutritional snacks instead Snacking in itself does not make people fat. Taking in more calories than are used leads to excess fat. In fact some nutritionists say eating often in moderate amounts, is better than depending on large meals. A moderately active person needs about 12-15 calories per pound of body weight to remain the same. For example, someone weighing 100 pounds would need 1200-1500 calories a day to stay at that weight. Of course, this is not true if the person does a lot of hard work or play or stays in bed all day. You have to work to avoid high calorie snacks that will lead to eat ing too much. Most advertising is sugar, baking powder, and salt. Make a well in the center. In another mixing bowl combine egg, yogurt, oil, milk, and lemon peel. Add egg mixture all at once to flour mixture. Stir just until mois tened (batter will be lumpy). Gent ly fold blueberries into batter. Grease muffin cups or line with paper bake cups; fill 23 full. Bake in a 400 degree oven for 20 to 25 minutes or until golden. Serve warm. Makes 12 muffins. Nutrition information per muf fin: 167 calories, 3 g. Protein, 7 g. fat, 24 mg. cholesterol, 216 mg. sodium, 85 mg. calcium. is burglar-proof When you're asked to write your phone number on a check, list your business phone. When youli be a way for a long time, be sure someone will mow the lawn, or clear snow from the driveway. Also, have someone put garbage out, take in the mail and newspapers, and generally keep an Good nutrition Important Nutrition starts for the mother (mother-to-be) well before preg nancy, and for the baby in early fetal development. Good nutrition Preschoolers have variable appetites You can lead a preschooler to the table, but you cant make that Sterilizing swabs to cleanse skin before and after the injection. Antihistamine tablets for minor allergic symptoms. A tourniquet to tighten around a limb to keep venom from circu lating rapidly through the body. Instructions in clear, simple lan guage explaining how to use the kit. Dont store the kit in your auto mobile. The medicines may lose their effectiveness if they're ex posed to sunlight, or in tempera tures above 88 degrees Fahrenheit and below freezing. Check expiration dates and re place medicines as necessary. Diet or not dine out healthily Whether or not you're on a diet, you can dine out healthily if you know how. Breakfast Fresh fruit or a small glass of citrus juice is a good start. Ask for whole grain bread or an English muffin toasted or dry, with margarine served on the side. Be careful of prepared cereals, since many are high in sugar and sodium. Best are hot cereals made from whole grains such as oatmeal. Request skim or low-fat milk for your cereal, to drink or have with coffee or tea. While popular on brunch menus, "light" egg-based dishes like auiche and omelets are diets appealing made from yogurt - flavored with dill weed, garlic and onion pow ders. Fresh vegetables are good dippers. Popcorn is good food for entertaining. Dont add fat or salt -use garlic or onion powder instead. For a sausage flavor in spaghetti sauce, make fresh tomato sauce(or use canned, unsalted tomatoes) with such typical sausage herbs as fennel, basil, pepper, onion and garlic powders. When eating in a restaurant: order, if possible, individually broiled items such as chicken, chops, fish and tell the waiter that they shouldn't be salted. Remove any outer coating (where the salt normally is) from chicken or fish. On the same principle, remove the skin on chicken, and order a center cut of roast beef. You might make up little cards which can be given directly to the chef, instructing himher how to prepare the food, i.e., "Sprinkle with oregano and lemon juice. Please do not use salt. " or, make up your own packet of herbs without salt and take it with you whenever you eat out. for zero nutrition foods. A balanced diet takes practice in resisting advertising. Munching on veggies as a snack is seldom ad vertised. Too bad. Swimmers One of the great things about aerobic exercise is that you dont need fancy gadgets to tell you how you are doing. You have a built-in monitor your heart. Whether you're a jogger, cyclist, or race walker, you must work out at a level of exertion that raises your heart rate to its training range to get any cardiovascular benefit. This range is usually taken to be 60 to 80 of your maximum heart rate, which you get by subtracting your age from 220. If you are 40 years old, for example, your max imum rate is 180 beats per minute, and your training range is 108 to 144. For swimmers, however, there's a catch. Studies have shown that people have a lower maximum heart rate when swimming than when running. This difference averaging 13 beats per minute must be subtracted from the age related maximum heart rate, if swimming is your means of train ing. Thus a 40 year-old swimmer would subtract 40 plus 1 3 from 220 and get a maximum rate of 167, and then take 60 to 80 of that to eye on your place' ' If you see a car driving around the neighborhood repeatedly, make a note of the license plate number. If you see a crime, such as a break-in at a neighbor's house, call the police immediately. You'd want them to do the same. before and during pregnancy is a major and controllable factor in producing a healthy infant. child eat - nor should you! As a guideline for portion size, some experts advise I tablespoon of every iood served for each year of age, but this varies from child to child, and even from day to day. Children should cat only enough to satisfy their hunger. Remove food or let your preschooler leave the table when heshe begins to Elay with the food, becomes rest :ss, or sends signals of "no more." When they are four or five years old, children may be more inter ested in play activities than in eat ing and appetite may wane. If your child is developing and growing normally and you are providing a variety of healthful foods, you can be confident that your child isnt starving. Avoid nagging, forcing, and bribing. Appetite typically resumes at the child's next growth spurt. high in calories, cholesterol, fat and sodium. A good alternative is a waffle, topped with fresh fruit and yogurt. Bread You can eat bread and breadsticks, despite the calories, as long as you resist high-fat spreads. Try to avoid spreads completely. Appetizers Why not? Enjoy steamed seafood, raw vegetables and fresh melons or other fruits. Ask thhat salted nuts, buttery crackers, potato and tortilla chips to be removed from your table. If you are on a sodium restricted or low-fat diet, beware of soups. . ,Entrees-r-Look for simply pre pared items when ordering your main course. Avoid casseroles and foods with heavy sauces. Your best choices are poultry, fish and shell fish (including shrimp), and veget able dishes. These are naturally low in fat and can be prepared without added fat. Lean red meats, when properly trimmed and pre pared, are also acceptable. You should note that even broiled entrees are sometimes basted with fat and seasoned with salt. So ask to have your choice fixed without additions (dry broiled); or request that lemon juice be used instead of fats. Salads Salads offer great var iety in flavor and texture without adding unwanted fat and salt. Especially good choices are those that contian fresh greens like let tuce and carrots, and onions (with out cheese, eggs, meat, bacon or croutons). Be cautious about dress ings: they may be high in calories. It is best to order dressings on the side, so you can control the amount you use. Lemon juice is an all-purpose flavor enhancer. Squeeze it over your salad and you have a zesty, fat-free dressing. Need some good snacking ideas? Try: fresh, raw fruits & veggies; fruit juices; whole grain crackers, and breads; cheese cubes; popcorn; oatmeal, fruit, or peanut butter cookies. have lower get a training range of 100 to 134. Why is swimming different? Physiologists have a couple of hypotheses. A swimmer's heart rate may be lower because of the body's horizontal position, which Good food can prevent stress Stress is something we all face and attempt to cope with every day. Sometimes the tension is job related. Occasionally it may be the severe strain of major surgery. Research has shown that people who maintain well-balanced diets are in much better condition to cope with stress, no matter what the source. For example, studies have shown that malnourished persons undergoing surgery have a much higher incidence of post-operative mortality, complications and infec tions, and delayed wound-healing, some of which could be easily pre vented by boosting their nutrition prior to surgery. fij? Irk for a successful pregnancy It is not true that the infant's needs will be met at the expense of the mother's body. Nature protects the mother to some degree to assure a successful pregnancy. But both mother and baby can suffer from lack of calories or nutrients. Ex pect to gain 25 to 30 pounds through a pregnancy. The weight is part baby; and part placenta, amniotic and extra blood volume; and part extra fat is a store of calo ries to prepare the mother's body to breastfeed the baby. Because there are increased demands for protein and calcium as well as other nutrients and calo ries, the pregnant woman needs to increase the amount of food she eats. But be careful, a pregnant woman is not eating for two adults. The amount of food needed is not doubled. The same rules of good nutrition apply to pregnant woman as to other adults. Choose a variety of foods. Research studies have shown that the greater the variety in foods an individual eats, the more likely it is that the indi Desserts coffee You can opt for fresh fruit, or choose fruit ices, sherbets, gelatin or angel food cake. When you get your coffee, be wary of dairy substitutes such as nondairy creamers or nondairy Water critical for garden Spells of hot weather in laic August are critical times for water ing the home garden. Lack of sufficient water can be ruinous in the garden at certain times such as when sweet corn beg ins to show tassels, or when toma toes, cucumbers and summer squash are setting fruit. " Dry periods cause plants to wilt, lose their quality and in some cases invite disease. With tomatoes, lack of water causes blossom end rot. A variety of garden watering methods are available. The use of a garden sprinkler, such as an impact or oscillating type. Apply about one inch of water during each irri gation. Measure the amount by placing a can where it will collect water from the garden sprinkler. A thorough watering should keep garden plants in good shape for Use canned Inspect the cans or jars before opening. Tin cans should have both ends fiat or curved slightly inward. All seams should be tight with no leakage. Glass jars should have metal lids firm and flat or curved slightly inward. If using rubber rings there should be no sign of leakage. As the can or jar is opened, notice whether there is an inrush or outrush of air. Spoilage is indicated when air rushes out or the liquid spurts. Smell the con tents at once. A strange odor prob ably means spoilage. See if the food has the expected texture and color. Liquids should be clear. Boil all home canned low acid vegetables. Oven heat meats, fish and poultry. Boil most vegetables for 10 full minutes at a rolling boil. Thick vegetables like spinach and creamed corn boil for 20 minutes. Heat meats, fish and poultry in a maximum helps to distribute blood more uni formly. Also, the cool water leads to a more rapid dissipation of heat, so the heart may not have to work as hard to keep body temperature Some people turn to megadoses of vitamins and other food sup plements to help them cope with stress. But Weiner says the oetter Bees sting Afraid of bees and wasps? Many people share your fears. Here's the buzz on how you can enjoy outdoor activities with less risk from these busy creatures. WHY DO THEY STING? Insects sting to defend them selves or their homes against a real or perceived attack. They're irrita ble in unstable weather. Among bees, only female work ers sting. American and European domestic bees wont sting if thev Information Provided By: OSU Warm Springs Extension 1134 Palute Street PO Box 430 Warm Springs, OR 97761 (503) 553-32333239 vidual will meet his or her nutri tional needs. Be moderate in the intake of fat and sugar. These foods add only calories and not the vitamins and minerals that are needed. Dont rely on supplements to correct a poor diet. Supplements can give you a false sense of security. A well-balanced diet is necessary to supply those nutrients not present in supplements and to prevent nut rient imbalances. Remember, good nutrition for both you and your baby does not stop at birth. Whether you are breast feeding or not, your activity with an infant in the house has greatly increased. Eat well balanced meals, and if you are breast feeding, drink plenty of liquids. Due to production and growth of brain, muscles and other body cells, your child needs good nutri tional intake also. In early infancy a good indication needs are being met, is about 'A ounce weight gain per day. whipped toppings. These are fre quently made from highly saturated-fat bases, like coconut oil, which raise blood cholesterol levels. live to seven days, depending on weather and soil type. If water begins to puddle during irrigation, the sprinkler is deliver ing faster than the soil can take it in. Crusted soil, which prevents water from penetrating the soil can be broken up with shallow cultiva tion. Also, an application of fertil izer in the garden in August will help fatten the harvest. Don't apply fertilizers high in nitrogen. Nitrogen encourages the growth of leaves and stems at the expense of vegetable fruits. Apply a complete fertilizer such as a 10-10-10 combination. Either broadcast the fertilizer over the planted row or band it along the plants in the row. See the fertilizer package for application rate recom mendations. food safely 350 degree oven with a meat ther mometer inserted in center of food to 1 85 degrees (takes about 30 to 35 minutes). Let stand at room temp erature for about 30 minutes to allow temperature to become the same throughout the food. Discard all food showing signs of spoilage. Spoiled low acid food can be safely discarded in several ways. Dump it down the garbage disposal, flush it down the toilet. Boil at full rolling boil for 20 min utes and toss with rest of garbage or compost. Burn or bury deep enough so that animals will not contact it. Containers from canned low acid suspected of spoilage need to be sterilized. Soak them in a weak sanitizing solution of chlorine bleach, wash them in the dish washer or boil them in water. heart rate stable. So if you are a swimmer, dont worry if you arent reaching a land lubber's heart rate-you have 13 beats to spare. option is simply to eat a variety of foods selected carefully from the basic four food groups. in defense arent disturbed. The honeybee is larger than most stinging insects, but has an even temper and rarely stings without provocation. Honeybees sting just once. The stinger and venom sac remain imbedded in youTskin, and the bee dies soon afterward. Wasps sting to defend their nests or while hunting, and usually are more aggressive than bees. They retain their stingers and can attack