Spilyay Tymoo
Warm Springs, Oregon
November 1,1991 PAGE 7
Reduce fat intake, increase intake
Knowing what to eat, and how
much, remains a mystery to most
Americans.
Despite nearly a decade of public
education, we are still consuming
too much fat and not enough fiber
and complex carbohydrates. This
nutritional imbalance is a major cause
of America's high rate of obesity and
diseases ranging form heart disease
to certain forms of cancer.
New Guidelines .
Despite the confusion, the nutri
tion mystery doesn't have to go un
solved. A year ago, the government
revised its "Dietary Guidelines for
AmericansH to help us achieve a bet
ter balanced diet. The recommenda
tions boil down countless nutritional
research reports into one set of easy-to-follow
guidelines. Basically, based
on these guidelines, we need more
fruits, vegetables and grain products
to help us increase fiber and complex
carbohydrates and cut back on fats.
These guidelines do away with
the "Basic Four" food groups that
most of us grew up with, by splitting
fruits and vegetables into two sepa
rate groups. The daily guideline is
three to five servings of vegetables
and two to four servings of fruits.
The serving size is usually one-half
cup (a full cup for raw leafy greens)
or one medium apple, orange or ba
nana The guideline also suggests get
ting two to three dairy product serv
ings and two to three meatprotein
servings each day, both including
modest, low-fat portions.
Phone company
Want to add a phone in a room
that didn't have one? Change the
location of a phone? How about wir
ing a brand new home that doesn't
have any phones yet?
If you call the phone company to
do the job, you'll pay handsomely.
Keep it light while pruning now
Most home landscape plants are
best pruned in spring, but a light fall
pruning is beneficial to some shrubs
and trees.
Some plants need preparation for
the winter, especially those with ex
cess twiggy growth. Hard winter
winds may damage these plants if
they aren't pruned back to a more
compact size now;
Roses, in particular, may benefit
from a light fall pruning. Roses often
have an abundance of light, twiggy
growth left over form summer.
Current land use
In earlier days, forest and stream
researchers would study effects of a
clear cut on single factors, such as
stream temperature. It's not that simple
anymore. Oregon State University re
searchers are examining effects of land
use over huge expanses of forest And
they look through decades, even cen
turies of time.
"Research perspectives and tech
niques are changing rapidly," saidFred
Swanson, a courtesy professor of geo
sciences and forest science at OSU and
a U.S. Forest Service geologist "We
are re-evaluating old dogma."
Swanson, Stan Gregory, associate
professor of fisheries and wildlife at
OSU, and colleagues describe stream
and riparian zones from their new
"ecosystem perspective," in the Sep
tember issue of Bioscience, a journal
published by the American Institute of
Biological Sciences. In their article,
they describe and analyze the interac
tions between the land and water in a
Discard garden chemicals properly
Before closing up the tool shed
this fall,, check for garden chemicals
left over form the growing season.
Some are best discarded, but others
are worth saving.
Check the product's label. It will
tell you whether storage of the pesti
cide is unsafe or ineffective.
Many garde chemicals break down
over time an aren't effective after
long periods of storage. Malathion
and diazinon deteriorate rapidly when
exposed to air and the metaldehyde
in slug and snail bates changes when
Use your garden and landscape leftovers for mulching,
Don't let home garden and land
scape plant leftovers go to waste Re
cycle discarded plant material around
the yard by converting it into compost
this fall.
Compost is a mixture of soil and
decomposing organic plant matter.
In addition to being an excellent
mulch, compost is also a good fertilizer
and soil conditioner when worked into
the soil. Properly prepared compost is
usually free of weed seeds.
Goodplantmaterialsfor composting
include leaves, grass clippings, corn
husks, pea hulls and vine twigs from
trees and shrubs. Avoid using plant
material form diseased plants.
Always compost leaves before us
ing them as a mulch. Raw leaves are
flat and may keep water form entering
the sol.
Walnut leaves decompose slowly
Most significantly, the guidelines
recommend we eat six to 1 1 servings
of grain products such as breads,
cereals, nee and pasta daily. This
formalized a recommendations that
many health authorities had been
suggesting for nearly a decade.
Increasing Grain Intake
A recent Gallup poll shows that
pasta, pizza and breads made
America's "top ten" list of favorite
foods. Even though we enjov the
taste and variety of grain-based foods,
researchers say we're only eaung
about four servings of grain products
daily.
The same Gallup poll shows only
15 percent of Americans plan to in
crease grain product intake as gov
ernment guidelines suggest. Al
though half of us eat more grain
products than we did three years ago,
we are still eaung less than the gov
ernment guidelines for optimum
health.
What seems to be the problem?
We think that most Americans
sinlply don't know they should be
eating more grain products. When
asked, only one-in-three Americans
were aware that U.S. Dietary Guide
lines had been revised.
In addition, Americans are un
clear about grain product serving
sizes. Many people seem to think six
to 1 1 servings sounds like too much
food, when it's a very achievable
guideline.
Typical serving sizes include one
slice of bread; on-half bun, bagel or
English muffin; one ounce of dry
needn't install phone lines, jacks
For example, one phone company
charges S 14.50 for an installer to
walk in your front door, another $24
to install or move any wires and $6
for each phone jack. Add to that the
central office connection charge-$5
to $14 to throw the switch on your
Winter winds can whip twigs around,
possible damaging the plant.
In addition to pruning lighter
growth, also prune out crossing
growth in the interior of the plant and
dead or diseased wood. The removal
and destruction of diseased wood
after pruning is important Otherwise,
fungus diseases on the wood will
overwinter and continue to be a
problem the following spring..
Fall pruning should be light.
Heavy pruning of shrubs and other
plants is a spring chore.
affects numerous aspects of sensitive
functional, large-scale way
"Most studies in the past have fo
cuses the effects of management prac
tice on a particular characteristic of a
riparian community, such as fish
communities or bird populations, or
water temperature," said Gregory.
"You' can't go at it with that limited
point of view.. It is ecologically in
complete and has limited application to
understanding ecosystems. You can't
manage for what we biologists call
"habitat" unless you understand the
physical forces that formed the valley
itself.likecliannelformauonandstream
flow dynamics."
Gregory and Swanson recommend
that forest managers and researchers
consider not only the narrow ribbon
called the riparian zone, wherestreams,
rivers or other wetlands meet the land.
They advise looking at how the geol
ogy, climate and soils influence a
landscape and the role riparian areas
play.
exposed to air, water or sunlight.
Also, temperature extremes cause
some chemicals to lose potency. The
chemical should be exposed when
they ar past their shelf life. Discard
any chemical product that is five
years old, whether opened or not. Do
the same with liquid forms of insect
and weed killers that are discolored
or full of sediment.
Always follow label directions
closely when disposing of garden
chemicalsandtheircontainers. Never
pour chemicals down a house drain
or into a storm sewer on the street.
and contain a growth-inhibiting sub
stance. Avoid making walnut leaves
more than one-fourth of any quantity of
mulch or compost
The two-bin method provides an
efficient way of making compost With
two compost bins, one batch of compost
can be decomposing while the other is
ready for use.
Construct the bins by attaching or
dinary wire fence or boards to solid
posts or blocks. Each bin should be
four to six feet high, three to five feet
wide.and whatever length desired. One
side of the bin should be portable so
compost material can be added and
removed easily.
Use a pice of wire fence to increase
the height of the bin by abut two feet in
the late falL After the additional material
scales, the fence extension can be removed.
of fiber, complex
cereal; or a half-cup of cooked ce
real, rice or pasta.
Here's simple way to meet the
"six to 11" goal. An English muffin
and a small bowl of cereal for break
fast would be three servings. A
sandwich or hamburger at lunch
would be two more. A one-cup side
dish of pasta at dinner, along with a
dinner roll, would be three more.
Coupon use may
S ince the issue of the first coupon
in 1898, the number of coupons has
shown colossal growth. Americans
will have the opportunity to cash in
billions of coupons with a potential
savings of nearly S20 billion. Sounds
like a real bargain, however this pos
sible saving equals only one percent
of total consumer expenditures or
five percent of the food bill. And
only four percent of coupons are re
deemed. In reality, the coupon costs the
consumer by forcing prices higher.
Handling of coupons costs about S 1 .3
billion each year. The manufacturer
agrees to reimburse the retailer eight
cents for each coupon redeemed. This
eight cents is added to the initial
price of the item which is passed on
to the consumer. The merchant is
forced to stock slow moving prod
ucts. If it were selling well, the
manufacturer would not need to of
fer a coupon for the item.
Almost all coupons are for highly
processed products that people could
do without. Coupons are virtually
new phone line, and another S 10.50
to $28 to "process your order for a
new installation or changes in an old
one". Total" $56 to $92 for two new
phone jacks. And that doesn't in
clude the telephones!
You can save a good part of those
charges by doing your own inside
wiring. Materials for those two jacks
cost under $20 and everything is
color-coded. Since phones are low
voltage, your only danger is a slight
tingle should the phone ring when
you have a wire in your hand (take an
existing phone off the hook so it
doesn't happen.) AT&T offers a free
booklet, "Do It Yourself and Save",
that shows exactly how to wire
phones yourself. They also of fer a kit
($25) containing everything you need :
to install three jacks. Call 1-800-555-81
1 1 for both. Many stores also
carry the inexpensive equipment
necessary to do the job.
"These ecosystems depend upon
floods," explained Gregory. "Quite
often, floods are the very forces that
shape and provide habitat areas for
many forest organisms. Good riparian
management allows organisms to
benefit from natural flooding."
Riparian areas provide corridors for
travel for both plants and animals, both
in the short-term and through genera
tions," explained Gregory. Plants and
animals populations disperse and mi
grate from one area to another up and
down drainage valleys. Mountain
streams connect to river valleys,
transporting water, nutrients, sediment
and particulate organic matter from
highlands to lowlands.
"The importance of riparian zones
far exceeds the minor proportion of the
land they occupy," said Gregory. "Ri
parian areas areoneoftherichestpieces
of the landscape, in terms of
biodiversity, yet we lack the under
Mature, green tomatoes
As the summer garden season winds green.
ao wn, many green tomatoes ww oe lert
on the tomato plant vines. Don'tdespair.
You can ripen green tomatoes even
though summer is nearly over. Simply
pick the "mature" green tomatoes and
ripen them off the vine.
A tomato is in the "mature green"
stage if its interior is yellowish and the
tissues are gelatinous, or sticky, when
the tomato is cut Tomatoes that are not
in the mature green stage won't ripen.
The check for maturity, cut a green
tomato in half. If the pulp filing the
compartments is jelly-like, it is mature
Build the compost pile by filling
one bin with alternate layers of organic
material six to 12 inches thick and
garden soil about one inches thick.
Add one-half cup of a fertilizer high
in nitrogen, such as ammonium sulfate,
per square yard of compost material as
each layer of organic material is put in.
Moisten the material thoroughly and
repeat the layering process until the in
is full or all available material is used.
Pack the material lightly in the
ecenter but tightly around the edges.
This allows the center to settle more
than the edges and pre vents water from
running off the pile.
Turning the compost pile periodi
cally will keep the decomposition
process going at a steady rate. Leaves
that are composted this fall should be
turned about May 1 of next year. Fork
carbohydrates
Presto, eight servings.
You can easily vary the menu
with toast, hot cereals, bagels, muf
fins, wheat flour tortillas and similar
grain-based foods, but go easy on the
butter or spreads.
Best of all, eaung more vegetables
fruits and grain products add rela
tively few calories to our diet and can
help reduce fat consumption.
not save you $$
never offered for fresh meat, milk,
raw eggs or fresh fruit and vegetables.
. Use of coupons distorts consumer
preference.. About sixty percent of
consumers would not have purchased
the product if they didn t have a
coupon. Coupons keep the brand
name in the consumer's mind.
Consumers sometimes tend pur
chase products not usually used be
cause they have a cents off coupon.
Be aware that this is often an expen
sive purchase. Make sure you can
use the product for which you have a
coupon.
Coupons cost lime and that equals
money. Cashing in coupons slows
down the check-out process and re
quires extra employees at the store.
The store owner must make prices
cover the cost of employees' sala
ries. Clipping, sorting, keeping up to
date and all the bookkeeping aspects
of saving coupons takes lime and lots
of it.
One must also consider the cost of
the magazine or newspaper from
which coupons are clipped.
Combining cents of f coupons with
supermarkets' "double coupons",
however, can be a true savings for
the consumer.
In conclusion, be aware and com
pare prices-make sure vou really are
saving money.
Winter heating
There are several easy, low-cost
or no-cost actions mobile home
owners can take to cut heating bills
this fall and winter.
They're described in an Oregon
State University Extension publica
tion, "Saving Energy in Mobile
Homes". The Energy Note points out
that stopping air leaks probably will
save the most money for the least
cost. You can caulk cracks, holes and
joints inside and outside your home.
And you can weather strip between
the frame and moving parts of win
dows and doors.
ecosystem, surrounding areas
standing needed to manage them well."
Decision makers also need to con
sider the economic, social and eco
logical benefits that intact riparian ar
eas provide, rather than considering
setting aside an area from timber har
vest a loss, he said.
"Intact, mature riparian areas serve
a major role in the maintenance of
water quality, healthy plant, fish and
wildlife populations, diverse forests and
high recreation values," he explained.
"To really have the type of man
agement to ensure riparian resources in
Removing moth
Before it gets cold and you want
to wear that favorite sweater you
stored for the summer, get it out of
storage and allow time for the moth
crystals' odor to evaporate.
There are two types of moth re
pellent: napthalene and paradichlo-
ripen
In immature green tomatoes, seeds
ar easily cut through and the jelly-like
pulp has not yet developed.
Mature green tomatoes also have a
pink or reddish tinge on the blossom
end.
Put mature green tomatoes in deep
straw, or in a room where the tem
perature ranges from 60 to 70 degrees.
They will ripen over a period of three to
four weeks.
Sunlight is not needed to ripen to
matoes. They will ripen satisfactorily
in the dark. Only the temperature is
important.
composting
the material from one bin to another.
Turn the material again in about
three to five weeks for the final
composting, it should be ready by mid
summer for mulching and side-dressing.
If you think you
would make a
good 4-H leader,
contact Tina at the
EHtension Office
at 553-323B.
Rdditianal leaders
are needed. Help
shape the future
of Warm Springs
by providing
guidance and
leadership now.
Six ways to handle angry people
1. Ask what the person is upset about.
2. Listen Avoid looking for an opening to defend yourself or the
situation; put your energy into hearing the person.
3. Repeat back, clarify, ask to check out what vou think they are saying.
4. Legitimize their case; let them know you feel they have a reason to
feel the way they do. This does not mean you agree, only that you feci they
have the right to feel the way they do.
5. Add to their case if you can think of any more reasons for them to be
angry, especially if you are the one they are angry with. It helps dissolve
some of the impact.
6. Explain the problem or the goal by asking, "How are you going to
handle this? "What are you going to do? This helps them know it is their
situation to handle, and that you support their taking responsibility for
their actions.
4-H takes on new five-year theme
bills can he cut inexpensively
One of the worst air leaks in many
mobile homes happens at electrical
outlets and light switches. You can
install foam gaskets behind the out
let and switch plates to reduce these
air leaks.
You can seal off holes ion the wall
or roof where exhaust vents, air con
ditioners or swamp coolers are in
stalled. The Energy Note explains
how.
There also may be air leaks in the
healing system. If air moves into or
out of the heat registers when the
furnace is ff , the ductwork is leaking.
the future, we need to have continuous
corridors of intact riparian areas," said
Gregory. "They can't exist as isolated
fragments and still perform their diverse
functions." Some of the approaches
described in the Bioscience article are
already in practice, said Gregory. Re
searchers and land managers from the
Willamette National Forest worked
with Gregory and other scientists to
develop an ecosystem perspective in
their "Riparian ManagementGuide,"a
manual for forest managers.
ball odor easy
robenzene. Napthalene moth balls
leave the old fashioned moth ball
odor. This odor can be eliminated by
hanging the garment outdoors in the
open air. Dry cleaning will help to
reduce but not entirely remove the
odor.
If the correct amountof napthalene
moth repellent was used, a day or
two of air should allow the odor to
evaporate. Incorrect use and overuse
of the moth repellent can make re
moval of the odor very difficult.
Using the moth repellent directly in
contact with fabric, using too much
for the space, and storing garments
in a warm area can cause the odor to
cling requiring several weeks to
evaporate.
The paradichlorobenzene moth
repellents do not leave a clinging
odor. These moth repellents cost
more, do not last as long and can be
used directly in contact with the
fabric. A good shaking and several
hours of hanging outdoors will make
the garment wearable without the
odor.
Update your will
If your will is more than five years
old, the people named in it may not
hold the same place in your life they
did then. See a lawyer who special
izes in estate planning to update your
wishes. Drawing up a new will is
also a good time to look for new ways
to minimize the taxes your heirs will
face.
Fall a busy time for 4-Hers
During October, November and most of December, all 4-H clubs will
be meeting. Please check with your club leader as to where and when your
club will be meeting.
December 23 through January 3, 1992 is Christmas Holiday. Enjoy!
Information provided by:
Warm Springs OSU
Extension Office
1131 Paiute Street
553-3238
"4-H: Learning Today,
Leading Tomorrow" will be
Oregon's theme for the next
five years. Polk County 4-Her
Jennifer Bittel responded to the
opportunity offered last Febru
ary to create Oregon 4-H's
"new look".
Use this theme as you join In
the recruitment of new 4-H
leaders so Warm Springs 4-H
can meet the varied need of
more youth.
In some cases, stopping the leak is an
easy, low-cost job.
After you have stopped as many
leaks as you can find, you may be
able to reset the thermostat to a lower
temperature. That can save you as
much as three percent for each degree
you turn it down. And it doesn't cost
you anything.
OSU Extension energy agents and
specialists will answer energy ques
tions of interest to readers. Send your
questions to Energy Answers, OSU,
Corvallis, OR 97331.
Eat more rice
an(j pasta
Recent medical research has
clearly demonstrated the importance
of diet in relation to health. In late
1990, the U.S. Department of Agri
culture and U.S. Department of
Health and Human Services issued
the third edition of the "Dietary
Guidelines for Americans". Among
the recommendations stressed in the
guidelines were: choosing a diet with
plenty of complex carbohydrates.
Pasta, as a complex carbohydrate,
fits in perfectly with the new dietary
guidelines. Pasta is low in sodium,
fat and cholesterol, and a five-ounce
cooked serving has only 210 calo
ries. Egg noodles contain only
slightly more calories 220 per five
ounce coked serving and their fat
and cholesterol content is still con
sidered to be in minimal amounts.
Weaning calves is
stressful for livestock
Weaning time can be stressful for
both cows and calves, but proper
management can reduce that stress.
That's the message in a new Or
egon State University publication
called "Weaning Management for
Calves" written by Gene Firelli, OSU
Extension agent in Polk County, and
William A. Zollinger, OSU Extension
beef specialist.
"Cattle producers want to make
weaning time as stress-free as pos
sible for the animals," Firelli notes.
"The publication discusses the dif
ferent ways that weaning tan be ac
complished while reducing stress.
The publication includes infor
mation about timing, animals health
and feed rations for calves. Feeding
calves properly at weaning time is
very important the authors note. They
have included four possible rations
for weaned calves, depending on local
availability of feedstuffs.
Single copies of "Weaning Man
agement for Calves," EC 1371, are
available for 50 cents each plus 25
cents for shipping and handling from
Publications Orders, Agricultural
Communications, OSU, Adminis
trative Services A422, Corvallis, OR
97331-2119.