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About Spilyay tymoo. (Warm Springs, Or.) 1976-current | View Entire Issue (May 15, 1992)
Spilyay Tymoo Warm Springs, Orkgon Mav 15, 1992 IAflE 7 Important fiber facts available for health and well being Fiber facts for a healihicr you uia you know 35 of all cancer deaths may be related to diet. Dieu high in Tiber and low in fat may reduce the risk of certain types of cancer. Most Americans cat only about half the amount of fiber suggested for good health and fitness. Because of its relevance to general health and well-being, fiber is no longcrsimply a topic of conversation among dietitians, nutritionists and health care practitioners. Today , more than ever, expats agree that it is important for us to eat fiber every day. In fact, the National Cancer In stitute tells us that a regular fiber intake of 20 to 30 grams daily may reduce the risk of developing some chronic diseases and health prob lems. The preferred way to include fiber in your diet is simply to cat the right foods, in the right quantities. As you read further on there is a chart that may be helpful to you. You'll get the suggested 20 to 30 grams of fiber per day if you eat approximately six servings of breads andccrcalsand four scrvingsof fruits and vegetables. There arc five components of di etary fiber Celluloses, hcmicellulo scs, lignins, pectins and gums. They are found in vegetables, fruits, le gumes, grains and nuts. It is impor tant to cat a variety of foods from each of the above sources, since many foods don't contain all five types of fiber. Important note: Rapid increases in dietary fiber intake may result in gastrointestinal discomfort in some individuals. Therefore, fiber intake j TTTTTTTTTlll 4-H Summer Week Building Bridges of Friendship June 22-26,1992 Oregon State University, Corvaliis, Oregon Your $155 participation fee Includes: Great classes, Pizza Party, Talent Show, Barbeque, Special Workshops, Evening Dance, Meals & Lodging, and Spirit Olympics Check with your county Extension office for "scholarship availability. Insure safety when storing large quantities of food Are you tempted to buy giant jars of peanut butter, five pound blocks of cheese, or a gallon of olives? Wholesale stores and specialty gro cery "outlets" offer shoppers food at prices and in quantities usually re served for restaurants or schools. While the price of a super sized container of food may be low, it may not be a bargain.Too often the peanut butter gets rancid, cheese gets moldy, and the olives take up too m uch space in the refrigerator. The "bargain" foods get discarded before small families can use them. Storing large quantities of food to insure safety and good quality is challenging. Oregon State University Extension home economists offer the following guidelines to help: Determine the amount of refrig erator and freezer space available. Can the food be repackaged and frozen? Peanut butter, cheese, breads, and meats can be packaged in small containers and frozen for later use, although quality may change. For example, cheese gets crumbly when frozen but is still very usable. Many foods will mold, wilt, sour, or dry out, if not used in a reasonable amount of time. Use up quickly the following: opened jars of fruit or spaghetti sauces; sour cream and other fresh dairy products; and fresh vegetables, fruits, and salad greens. Throw away food and you Study confirms children's worst fears A recent study confirms that children's worst fears seem to center around being different or unaccept able. The concerns of the children studied include: Not feeling or not being well liked, feeling left out; Being perceived somehow as a "badperson,""weird,"or"different" (whether above or below the norm); Looking unattractive, not knowing how to fit in; Being helpless, out of control, becoming blind, deaf, maimed, or ill; Parental disapproval and fear of losing parents and home; Having an adverse effect on the parents' marriage, causing or being unable to prevent a parental argu ment; Humiliation in school, especially in front of peers; Inability to live up to personal ideals of goodness or truth. should be increased gradually to 20 . j i r- . r . io grams oany. excessive muxes of dietary fiber (50 grams or more daily) may upset your intestines. Test your fiber IQ Fiber is a source of interest to health-conscious people everywhere. Since you're reading this, you're probably one of them, so let $ find out how much you already know about fiber: Test your "Fiber IQ" with these five truefalse questions. T F 1 . Fiber is the same thing as roughage. T F 2. Only older people need fiber in their diet. T F 3. All of these breakfast foods are high in fiber prunes, bacon and eggs. T F 4. It's all right to eat the suggested daily intake of fiber at one meal. T F5. Any crisp or crunchy food is rich in fiber. Increasing the fiber in your diet can be an important step toward better health and a longer lite. Among other things, fiber can help prevent constipation, lower choles terol levels and may reduce the risk of colon cancer. Here are a few ex amples of how fiber works: Fiber is beneficial in prevent ing constipation because it helps move food through the digestive tract quickly. Fiber also increases the amount of stool. Thus, the concentration of potentially carcinogenic substances is appreciably diluted. Fiber may lower the cholesterol count by binding bile acids. Some research suggests that fiber may help with weight control because it fills you up not out. The Wrmi throw away money. Do you have room to store large containers? Foods that require re frigeration after opening may be a hassle to store. That giant jar of may onnaise may be tossed out to make room in the refrigerator for eggs, milk, or leftovers. Many shelf-stable foods lose quality if stored too long. Crackers, cereals, and pancake and biscuit mixes get stale over time. They may also provide a breeding ground for insects. Large quantities ofrice, flour, and other staples require cool, dry storage in airtight containers. Is the food nutritious and worth buying in the first place? High fat muffins, cookies, and snack foods are tempting buys, since the price per pound is lower when purchased in large quantities. However, the best food bargain should offer good nu Do you fit the World class shoppers trudge on through rain and hail, sleet and snow. Recessions don't stop these people. Neither do credit limits oroverdrawn checking accounts, reports Carol Arthur in the March 1992 issue of American Demographics. Six percent of Americans fit the compulsive shopper profile, accord ing to a study by the School of Journalism and Mass Communica tions at the University of Minnesota. They come from all income catego ries and about 60 percent are women. University of Minnesota re searchers identified three types of compulsive shoppers. Binge Buyers spend money as a response to an upsetting event They may bingeonly a few times a year, but each binge involves spending a lot of money. Daily Shoppers must shop at least once a day, and they often shop all day. They might not spend much at any one time, but they spend con stantly. Multiple Buyers are com pelled to buy several of the same item, whether they need them or not. Compulsive shoppers are addicted to buying things. Shopping relieves their anxieties and makes them feel good about themselves until the bills arrive. These shoppers share an unusual ability to imagine that they have more money than they really do. They believe that extra money will come in from somewhere to pay their bills. Running up a huge debt load doesn't faze them. Psychiatrist Edward M. Hallowell of Boston, coauthor of What Are You Worth?, says"overspenders feel fcclina of fullness that comes with eating high-fiber foods may actually help you eat less. As you've seen, fiber is found in everyday foods. The list below gives you some examples. You can add fiber and variety to your diet by in cluding these foods in your daily menus. BREAKFAST: Bran muffin; shredded wheat with sliced fruit; whole wheat toast; banana bread; compote of prunes with citrus fruits. LUNCH: Vegetable salad sand wich on whole wheat bread; cabbage and carrot coleslaw made with low calorie mayonnaise; three bean salad; vegetable taco and rcfricd beans; fresh mixed fruit salad. DINNER: Steamed vegetable platter, spinach salad; tossed com bination vegetable satad; oriental style stir-fry vegetable combination; bulgur wheat and herb salad (tabboulch). SNACKS: Pitted prunes; sliced raw vegetables with dip; whole grain crackers; apple, pear, peach or ba nana; whole grain English muffin. In preparing meals, it will help you to know that cooking docs not reduce the fibcrcontcnt in most foods. However, the fiber value of fruits and vegetables is reduced when they are peeled. How much fiber do you need? Where do you find it? The following chart will help you incorporate high-fiber foods into your daily diet. A fiber lip: Gradually start substituting high-fiber foods for the low-fiber foods you now eat. Rich Sources of Fiber Amount 4 grams or more per serving Dried prunes: 3 Blackberries: 12 cup All Bran, Bran Buds, 100 Bran: 13 cup Kidney, Lima, pinto beans (cooked): 12 cup Moderately Rich Sources of Fiber 1 to 3 grams of fiber per serving. Apple, pear, banana, peach, dried fig: 1 medium Dried apricots: 5 halves Chopped carrots, celery, spinach, corn kernels: 12 cup Save money when buying bread A wide variety of breads are available to food shoppers. The prices are as varied as the choices. Specialty breads can be six times more ex pensive than the same bread made at home from scratch or from a mix. Use these tips to save money when shopping for bread: To get the best buy on any trition as well as a fair price. Once purchased, snacks and sweets are hard to resist and often replace healthier foods in a diet. Invest your food dol lar in food that offer the most bang for the buck. Cases of single-serving fruit juices, cereals and dried fruits are better choices. Is the food a brand or quality your family prefers? Industrial-sized boxes of cereal your children dislike will sit on the shelf a long time. Traditional grocery stores offer foods in package sizes that are practical and convenient for the av erage family. The price per pound is only one measure of the cost of food. Convenience, taste, nutrition, family preference, and storage availability are all considerations. A one pound jar of peanut butter from the local supermarket may be the best bargain after all. compulsive shopper profile that they have paid for a purchase once they give the store their piece of plastic. They don't admit to them selves that they're spending way beyond their means, because they can still afford to pay the minimum amount each month." Why do overspenders overspend? Usually it begins as an antidepressant, says Hallowell. The exhilaration of shopping overcomes the blues. But then the mounting bills create anxi ety. To ward of anxiety, the victim spends more and more until he or she feels totally out of control. "Drowning in Debt," an article in Sylvia Porters Personal Finance magazine (June 1989) describes a 39-year-old man's plunge into unmanageable debt. "I wasn't lonely," he says. "I have lots of friends. But sometimes I'd get down in the dumps about my job or I'd worry about my family. Spending was one of my outlets. It made me feel good." Jay's annual income was $35,000. He owed $32,000, just in credit card debt, on 16 credit cards. "The credit Extension Mini-College June 15-18 Oregon State University, Corvaliis Four days of classes, workshops, tours and new friends. Co-sponsored by OSU Extension Service and Oregon Extension Homemakers Council Potato, tomato: 1 medium Popcorn, whole wheat spaghetti: 1 cup Whole wheat bread: 1 slice Oatmeal (cooked), Wheat Chcx, 40 bran flakes: 34 cup Source: Diet. Nutrition & Cancer Prevention: a guide to food choices, N1H Pub. No. 85-2711, November 1984. Important: Increase your fluid in take as you consume more fiber, otherwise the fiber may be consti pating. Prunes. Moist, delicious, sun-ripened plums. They are a popular year 'round treat, and an important ingre dient in healthy diets. Rich in dietary fiber (six prunes have over nine grams of fiber), prunes arc also a good source of viumm A, iron and potassium w ith no fat or cholesterol! Here arc the answers to the "Test Your Fiber IQ" Quiz. How did you do? 1. T. Fiber, roughage and bulk are terms you will sometimes hear used interchangeably. Scientists and medical practitioners prefer to use the term ''dietary fiber." Dietary fiber, as defined in Dorland's Illustrated Medical Dic tionary, is "...that part of whole grains, vegetables, fruits, and nuts that resists digestion in the gastrointestinal tract" 2. F. People of all ages need fiber, and it's never loo late to start making it part of your daily regimen. Consult your physician before drastically al tering your eating habits. 3. F. Prunes, of course, are one of nature's richest sources of fiber. But, since fiber is found only in plant food sources, bacon and eggs contain no dietary fiber. 4. F. For maximum benefit, spread fiber consumption throughout the day, and include a wide variety of fiber-rich foods. 5. F. Just because a food is crisp or crunchy doesn't necessarily mean it's rich in fiber. Corn chips and saltine crackers are good examples. Both are crisp and crunchy, but neither is particularly high in fiber. Prunes, on the other hand, are moist and tender, and a rich source of fiber. bread, check to see whether it is less expensive to cook from scratch, use a mix or purchase ready-made. Use the unit pricing (price per pound) to compare costs of breads. Purchase bread at a bakery outlet or thrift store. Breads sold in these stores may include fresh stock as well as day-old products. Use all of the bread, even the heels. The heels can be turned into croutons or dry bread crumbs. Make quick breads and spe cialty breads from scratch to save your food budget. They may taste so much better than the ready-made or refrigerated kinds. Mealtime brings How well children of working mothers did in school was best indi cated by family mealtimes in a Uni versity of Illinois study of 120 boys and girls who were 7 to 1 1 years old, as reported in the Chicago Tribune (Oct. 12, 1988). Psychologist C.Jan Carpenter studied the amount of time working and nonworking mothers spent with their children. She found that children who did well in school and on achievement tests were those who generally spent large amounts of time eating meals and having snacks with their families. Carpenter explained that "Meal- card companies made it easy for me, sending me cards in the mail without my even asking for them." He lived lavishly with expensive vacations, entertainment, clothes and helped pay his brothers college tuition and ex penses. For a good while, he made every payment. Then it caught up with him and he was getting cash advances on some cards to pay others. "I was driving myself crazy juggling pay ments. Finally, I realized I needed help." On his first visit to an Ohio Con sumerCredit Counseling Service, the counselor asked forall 16creditcards and cut them in half. "It was a sobering experience," said Jay, "but it made me feel good at the same time. It lifted a great burden off my mind." The counseling service worked with Jays creditors so he could repay his debts over an extended time. A few, including J.C. Penny, waived all continuing interest charges. His ad vice, "Live on a budget and never buy anything unless you know you can pay for it." 4-H Calendar of Happenings for the 1992 spring season, fair dates April & May 4-H clubs are meeting check at the OSU Extension office for the 4-H schedule. May 6, 13, 20 Trl-County Leadership Training June 1 41 8 Trl-County Camp dates June 22-26 Summer Week at OSU In Corvaliis, Or egon July 23-26 Jefferson County Fair. Theme of fair is "Harvest & Heritage" July 29 Aug. 2 Deschutes County Fair August 9-14 4-H Wilderness Enrichment Camp at Trout Lake August 12-16 Crook County Fair August 20-23 Wasco County Fair Is your childs playground safe? Kids love playgrounds. And be cause it's in the nature of kids to run, jump, and climb, accidents will happen. But accidents due to im properly installed or poorly main tained equipment and play areas can be avoided if parents first inspect a playground for safety. Here are some things to look for, according to the Consumer Product Safety Commis sion and the Consumer Federation of America. The most important safety feature of any playground is not the equip ment itself, but what's underneath. Since approximately 73 of all playground injuries are caused by falls, protective surfacing should be under and around all equipment. Loose-fill materials such as hard wood chips, wood mulch, pea gravel, and sand are all acceptable, as well as certain synthetic surfaces. Life threatening head injuries can result from a fall onto concrete from as low as 2 inches, so playgrounds should never be built on concrete or asphalt, even grass, soil, and hard packed dirt fail to provide adequate protection. Check all structures for sharp edges and corners, making sure the ends of screws and bolts are capped. Clothing caught in equipment can cause strangulation so look for any thing which may act as a hook or catch point, especially at the top of slides. Open "S"-type hooks on swings are prime offenders so make sure they're completely pinched shut. Also inspect for rings or other spaces family together time is important because that is when the family gets together as a unit It is the yardstick of family organization." The quality of the family mealtime was not affected by the mothers em ployment, the study also found that the mothers' full-time employment did not affect the amount of time spent with their children. Tropical fruit salad 1 cup pineapple-flavored low-fat yogurt 14 cup finely chopped green on ions with tops 14 cup finely chopped red pepper 1 package (6 oz.) frozen tiny cooked shrimp, thawed and drained 6 hard cooked eggs, chopped 1 cup halved seedless red grapes 1 papaya, peeled, seededand diced Red leaf lettuce leaves, optional In medium bowl, stir together yo gurt green onions and red pepper until well blended. Stir in remaining ingredients until evenly coated with dressing. Cover and chill to blend flavors. Serve on lettuce leaves, if desired. Yield: 4-6 servings. Lilacs need pick Lilac shrubs in the home landscape that aren't blooming as heavily as they once did may need some pruning to regenerate their vigor. Blooming lilacs are creating more than beautiful flowers. They also are producing their new annual growth and next year's blossom buds. The growth pattern means there is no time of year that a lilac can be pruned without removing some flower buds. To get around this, prune the shrub so that only non-flowering wood is removed. Flower blooms are produced from large buds on theendsof vigorous new growth. Prune out the lateral and spindly growth that rarely produces blooms. Both types of growth are usually best removed in the winter, but can be cut out any time of year. Annual pruning, though not essen tial, will keep the lilac bush in good health. Renovation of old bushes is usually Information provided by: Warm Springs OSU Extension Office 1131 Paiuto Street 553-3238 between 5 and 10 inches in diameter where achild'shcad could be trapped. All raised surfaces such as plat forms, bridges, and ramps need to have guardrails or protective barriers to prevent falls. Any elevated equip ment, including slides, should not be more than 7 feet high for school-age children, or 6 feet for preschoolers. There should be an open space free of other equipment and obstacles that extends for several feet in all direc tions around anything children can climb. Swing scats should be made of soft materials, such as rubber or can vas, and be set apart from other equipment To provide proper clear ance, allow at least two feet between swings, and 30 inches between a swing and the support structure. Finally, look for signs of deterio ration or corrosion. Rust and chipped paint on metal components, loose splinters, large vertical cracks, and decay on wood, or splitting and cracking of plastic are all signs that the equipment has been poorly main tained. Also, look for deterioration where the components are anchored to the ground any problems there may cause instability. Equipment with damaged or missing pieces is best avoided, and may indicate the condition of the playground as a whole. If you find that the playground is unsafe, contactthe owner or operator so the necessary repairs can be made. This may be the school district, the local Parks Department a day care center, or some other group. Kids will be kids, and accidents do hap pen, but a safe play environment will minimize the chance of injury, and give parents a little peace of mind. Oregon 4-H Outdoor Discovery Team Is it for you? it is if -you will complete the 7th or 8th grade in June 1992; you would like to learn more about Western Oregon ecology; you are in good physical condition; -you would like to spend 3 days doing habitat im provement work at the Oregon 4-H Center. For more information, call the Extension office 475-3808. Applications due May 15. me up pruning also best done in the winter, but can be safely done in the late spring after bloom. To renovate lilac shrubs, remove some of the old wood in the shrub near ground level. Be careful to prune no more than a fifth of the shoots that have already bloomed. This severe pruning of some branches while leaving most intact gives the shrub a solid framework on which new growth can quickly become es tablished keeping the shrub young. Renovation pruning is needed only every few years. To promote a healthy crop of lilac blooms next year, clip the blossom hcadsoff theplaniaftcrbloom this year. Laughter is the shortest distance between two people. Victor Borge