Spilyay Tymoo
Warm Springs, Oregon
February 3, 1995 9
Microwave cooking
retains more vitamins
by Norma L. Simpson and Consumer
Digest
Do you wonder if the fast cooking micro
wave process is as good as the old fashioned
way? You'll be happy to know that it is.
Nutrition researchers at the Nutrition Cen
ter of Cornell University in New York State
tested six different vegetables to see which
process would be better. Boiling, steaming or
micro waving. Better in this case means that
less Vitamin C is lost in the cooking process.
In each case, microwave vegetables re
tained more Vitamin C than those boiled or
steamed. One reason is that less water is used
in microwave preparation. Water leaches vi
tamins into the cooking water.
The study showed that boiling vegetables
resulted in the greatest loss of Vitamin C.
Though steaming fared better than boiling,
steaming could not measure up to
microwaving, which saved time and retain the
vitamin.
"You might conclude," says Consumer
Digest, "that skipping cooking altogether and
eating only raw vegetables would be the most
nutritious way to go. But cooking breaks
down starch in foods like broccoli and cauli
flower and the abundant fiber in which veg
etables as carrots and broccoli, making them
easier to digest."
Training held in Bend
by Timothy Wojtusik
Pest Management Course
This year's Central Oregon Pest Manage
ment Course will be held on Tuesday, 21
February, 1995. This training will be at the
Riverhouse in Bend from 8:00 a.m. to 5:00
p.m. It is a good opportunity for people in the
area with state pesticide applicator or con
sultant licenses to receive up to eight hours of
recertification credit.
The Central Oregon Pest Management
Course will be divided morning and after
noon sessions. The topics covered in the
morning will be of interest to all types of
applicators. They will include: worker pro
tection standards, pesticides and hazardous
wastes, chemical spill management, noxious
weeds, weeds in irrigation systems, rodent
control, groundwater safety and new devel
opments in spray equipment. The afternoon
will have two separate trainings, one for ag
ricultural pesticide application issues and the
other for non-agricultural pesticide applica
tion issues.
The training includes lunch and registra
tion is $45 before 14 February, $55 after.
Payment made out to Central Oregon Short
Course and registration form should be sent
to:
Central Oregon Short Course
IPPCOSU
Cordley Hall 2040
Corvallis, OR 97331-2915
Tel:(503) 737-3541
Fax:(503) 737-3080
For more information please contact the
Warm Springs Extension office (553-3238).
Diabetics need special socks and anklets
by Norma L. Simpson
One day in the Deschutes Crossing I
noticed a tableful! of people who had their
swollen feet oozing out of their shoes. My
heart went out to them, because my old but
expensive anklets use to make my feet
swell the same way. Then one day I re
ceived a catalog with medical aids of all
kinds, including wide socks for Diabetics.
The socks are wide in two places at in the
toe area and at the legcuff of the socks.
Both socks are designed to reduce painful
pressure on sensitive legs, ankles and feet.
There are socks for Women but it says
one size fits all. They sell for 2 pair for
$9.99.
My only objection was the elastic that
appears to be at the edge of the cuff and with
ribbing that seems to pull into the calf of the
leg. For all the socks that I have I have cut
the elastic. It doesn't make them look very
good, but I seldom have swollen feet except
when I'm on long car or plane trips.
The socks for Men come in sizes ML for
shoes 8-10 or XL for shoes 11-13. Men's
socks have extra cushiony soles. They come
with the cushiony price of 2 pair for $ 1 4.99.
Since so many people in Warm Springs
have to worry about complications of Diabe
. tes, we should pay special attention to circu
lation being cut on people who suffer from
strokes and diabetes. Treat your loved ones
with roomy socks, without elastic and the
shoes that will accommodate the bulkier
socks. Take a pair of their favorite socks
when you try on shoes, so you will know that
the socks and shoes go together for comfort.
If you want the name of the catalog for
these wide socks, give me a call at the OSU
Warm Springs Extension Service 553-3238.
I have another type of sock that I prefer and
shoes to go with them. I was lucky last week
getting on a sale of my favorite shoes, $20
off. Yes I was in the right place at the right
time, for a change.
Publication available for heating tips
by Norma Simpson and Extension
Home Economics News Tips
The real Cold maker has set in and you
may have found that the furnace is just not
doing the job. Perhaps it is the leaks and
drafts around the doors and windows. Or
perhaps it's the family habits of leaving the
doors open for long spells when you dash to
water the animals, feed the birds or carry
groceries in from the car. I notice a few of
these problems myself.
If you decide however to follow the ad
vice of the heating contractor, who pro
nounced that the furnace is beyond repair
you may need to look into help from Dave
Brook the Oregon State University Exten
sion Energy Agent. "Many people ask what
the most efficient heating system is. Usually
what they want to know is which system
would cost them the least to operate." Other
people want to know if it's worth the cost to
convert to a more efficient system of heat
ing. There are so many choices. Some friends
swear by heat pump. Others favor the high
efficient furnaces. Brooks thinks you need
to look both at the cost of the fuels, the
efficiency of the furnace and the cost of
conversion.
"Different companies say their fuel is the
most efficient, or heats faster, or is more
environmentally friendly," Brook points out.
"You can cut through the marketing hype if
you do a little legwork. Heating systems
last 15 years on average. So it's important
to look beyond the onetime installation cost.
Saving a few dollars now on a less efficient
heating system could cost you much more in
energy bills over time."
A new publication by the OSU Extension
Service can help you decide whether spend
ing extra money for high efficiency heating
equipment is a good investment. "Buying A
New Heating System" show how to fight
lifetime cost for heating systems. System
type, efficiency, and fuel are all taken into
account. The publication also explains how
to select a contractor and what should be
included in bids.
Request a copy of "Buying a New Heat
ing System" from the Oregon Energy Line,
OSU' s request line for publications on home
energy topics. Call toll free in Oregon 24
hours a day: 1-800-457-9394.
Wellness facts shared
Applications being
accepted for 4-H
scholarship program
Applications are now being accepted for
the 1995 4-H Scholarship Program. The
Jefferson County 4-H Executive Council will
be awarding one $600 or greater college or
technical scholarship to a qualified applicant.
Applicants need to be high school seniors
or 4-H Alumni, and carrying a 4-H project in
their high school senior year and involved in
the Jefferson County or Warm Springs 4-H
programs.
For additional information, contact the
Jefferson County (475-3 808) or Warm Springs
Extension offices (553-3238). Application
deadline is April 14th.
from the UC Berkeley Wellness Letter
A well-maintained copier installed where
there is adequate ventilation should pose
not problems, according to governmental
studies in the U.S. and Canada. A copier
does omit some ozone, which in large enough
. quantities can irritate the respiratory tract.
But the amounts produced are small and
decompose into oxygen rapidly, so they
would become a problem only in a tightly
sealed room. A copier should not be in
stalled right next to any work station, espe
cially if the area is small or windowless.
Good ventilation is important.
Toner, which is necessary to the photo
graphic process that makes copies, could
also be an irritant. But most copiers now
have "containerized" toner systems and au
tomatic shutdown features on waste-toner
containers to prevent overflow. Thus you
don't come in contact with toner or toner
dust. Periodic servicing - which is practi
cally unavoidable, given the breakdown rate
of most copiers - fan forestall problems.
You may also worry about the bright
light of copying machines. However, eye
damage is unlikely so long as the glass plate
is in place. The glass blocks most of the
ultraviolet radiation; lint in the blue spec
trum does pass through, but at low levels.
The visible light itself can cause discomfort
if you stare at it. So close the cover, or at least
avert your eyes. Children "copying: their
hands are in no danger, but tell them not to
stare at the light.
WELLNESS FACTS
Carrots have twice as much beta caro
tene as they did in 1 950, according to a report
by the USDA, making them one of the best
sources of this important antioxidant. Scien
tists are constantly improving food crops
and developing new varieties. If current ge
netic research proceeds on tract, the carotene
content of carrots may double again by the
year 2000.
Out of Wok. It's well know that cooking
in iron pots and pans adds iron to food
cooked in them but steel cookware, which is
98 iron, can be just as good a source of
dietary iron. A recent study at Texas Tech
University in Lubbock found that stir-frying
in steel woks increase the iron content of
food, usually by 200 to 500. The iron
content of 3.5 ounces of vegetables, for in
stance, rose from 0.4 to 3.5 milligrams when
stir-fried in a wok. Woks are typically make
of black steel; those made of stainless-steel
would release an insignificant amount of
iron.
Cooking with Soy Sauce can be delicious and easy
OPfGONSTATl UMVERSmr
EXTENSION
service
Information provided bv:
OSU Extension
at Warm Springs
1110 Wasco Street
553-3238.
OSU Extension Staff:
Arlene Boileau 4-H & Youth
Bob Pawelek Livestock
Norma Simpson Home Economics
Crystal Winishut 4-H Assistant
Tim Wojtusik Agriculture
Clint Jacks Staff Chair, Madras
The above individuals are devoted to extending research-based information from
Oregon State University to the people of Warm Springs in Agriculture, Home
Economics, 4-H Youth, Forestry, Community Development, Energy and Extension
Sea Grant programs. Oregon State University, United States Department of
Agriculture, Jefferson County and the Confederated Tribes of Warm Springs
cooperating. The Extension Service offers its programs and materials equally to all
people.
EDUCATION THAT WORKS FOR YOU
Fire alarm test proves valuable lesson
by Norma L. Simpson
Watching the TV news this past week
has revealed some sad facts. A dozen
children in four or five homes were killed
by fires. Not just because of the fire but
also because the fire alarm did not have
batteries in them. The newscaster
showed a simple way to hold two lighted
matches to the fire alarm, to see if the
batteries were working.
To my astonishment, my alarm did
not go off when I gave my alarm the
test.
So I tried the test several times with
the same alarming resulL.no screech
ing sound.
I bought a new battery, thinking maybe
I had not changed the battery when Day
light Savings Time went off in October.
Usually I do faithfully change the battery,
but I don't remember testing to see if the
fire alarm, was working. No screech re
mained in my memory.
The next astonishing thing with the
new battery is that the alarm still did not
go off...until I put it in my pocket to go to
the hardware store to buy a new alarm.
I don't want to buy the same type a alarm
the next time. And since I'm buying a
new one, I'll take the time to buy an alarm
that also "sniffs" the gases generated by
fires. Sure it will cost more, but my life is
worth it and I bet you think your life
and the lives of your family are too.
Give the fire and smoke alarms thor
ough tests once they are installed in the
home. Be sure to stress the importance
to the children to leave the alarms alone.
We don't want to see or hear about your
home and children on the next news
cast. Test your fire alarm today!!
Tips on reflective listening
by Norma L. Simpson
If you ever feel that you and your partners are not getting along, it could be that there us,
a need for reflective listening. That act is one of the things you can do to get along by better
communications...not only in marriage but also in business and community service.
Here are some of the do's and don'ts of reflective listening that you can put into practice
to prevent conflict and put the glow back into your marriage.
Do
"Listen with more than your ears
Watch your partner's face
Show some expression of interest
in your face
Watch your body language
Watch your partner's body
language
Listen for your tone of voice
Listen for your partner's tone
of voice
Repeat back what you hear so
everything has been understood
"Share roles of sender and
receiver
Be totally present
"Take responsibility for your
own behavior
Don't
Interrupt
Make sarcastic comments
Judge or criticize
Ignore feelings
Think of what you'll say
next
Make broad, negative
statements
Cross-complain
Use irrational tactics
Tune out what is being
said
Talk behind partners back
Bring up past conflicts
Resort to violence
by Norma L. Simpson
During the preparation for my cooking
demonstration on January 19, 1995, 1 gave a
closer attention to soy sauce that I have ever
done. I confess, I don't like the sauce in most
foods, so I seldom buy it. But one of the
recipes that fits the goals of the Health and
Wellness Cooking Classes held every Thurs
day is to have Less Salt, Less Sugar and Less
Fat in every thing we prepare.
Many people in Warm Springs like eating
Chinese food. So I wanted to reduce the
sodium level in a recipe in the February 1995
Betty Crocker EASY CHINESE. You'll
notice in the recipe that I looked at ways
adapt the ingredients to the products avail
able in Jefferson County and to reduce the
amounts of sodium, from the chicken broth,
in the soy sauces which are now well labeled
to the contents of the ingredients in the foods.
Below under asterisk you see so
dium information that I learned while shop
ping trip.
SHIITAKE MUSHROOMNOODLE
SOUP
from the Chinese Sampler of EASY CHI
NESE by Betty Crocker 295
2 cans (14 12 ounces each) ready-to-serve
reduced sodium chicken broth
1 package (3.2 ounces) shiitake mush
rooms, sliced
1 small bell pepper, chopped (12 cup)
12 cup sugar snap peas
1 teaspoon dried rosemary leaves or I
tablespoon chopped fresh leaves
1 teaspoon soy sauce
12 package (8-ounce size) Chinese plain
noodles
Mix all ingredients except noodles in 2
quart saucepan. Heat to boiling over medium
heat; boil 3 minutes. Add noodles. Heat to
boiling; reduce heat so it does not boil over.
Simmer uncovered 3 minutes, stirring occa
sionally. 4 servings
May reduce to 1 can chicken broth and
substitute 1 can broth plus 1 can water and
one teaspoon "very low sodium" instant
chicken bouillon to lower sodium even fur
ther from 450 mg to 255 mg per serving.
If shiitake mushrooms are not avail
able white button or brown crimini mush
rooms also are delicious. Shiitake mush
rooms also are available in the dried form in
Madras.
Frozen snow peas can be substituted
for sugar snap peas, both with edible pods.
Amount of soy sauce can be re
duced to reduce sodium. For example a
recipe calling for 1 tablespoon of regular soy
sauce contains 960mg sodium can be re
duced to 430 mg sodium by cutting in half.
Also in Madras you can buy "lite" soy sauces
such as Kikkomann and Chung King with
about 364mg sodium per teaspoon.
Angel fine noodles (56mg) can be
substituted for Chinese plain noodles (56
mg).
Nutrition Per Serving
Calories 115
Carbohydrates 25 g
Percent Daily Value;
Calories from fat 20
Dietary fiber 2 g
Vitamin A
Fat I g
Protein 4 g
Vitamin C 18
Saturated fat 0 g
Calcium 2
Cholesterol 0 mg
Iron 12
Sodium 450 mg
THIS IS THE YEAR OF THE BOAR
IN THE CHINESE CULTURE.
The New Year began January 31. People
born during the Year of the Boar are coura
geous, tenacious and eager to learn new
things. When they marry, they will look for
a person compatible with the year they were
born.
One Chinese custom that I have tried to
follow for many years is to have all your bills
paid before the New Year arrives. That prac
tice has kept me out of many financial diffi
culties -though I confess this year I was glad
that Visa card bill had not arrived before the
year ended.
One joy of being an American is looking
at the many customs from other cultures that
become a part of our lives. We love chow
mein, Peking Duck and stir fry so much that
we think these Chinese foods are "Ameri
can." We love pizza, lasagna and mozzarella
cheese so much we forget they are Italian
Foods, and now they are American foods.
We love tacos, tortillas, burritos and fies
tas so much we think these Mexican foods
are American foods and holidays. And they
are because we accept these wonderful things
as part of what our friends, neighbors and
relatives gave to us. Aren't we lucky they are
so generous? And we gave them a passion for
salmon, roots, venison and huckleberries
which the creator gave to us.
When I visited New Zealand, I saw 12
foot high fences around fields where they
raise deer, to sell meat to the Germans, and
hides to sell to the Italians and velvet and
horns to sell to the Chinese. And Warm
Springs Composite Products fireproof doors
are ordered all over the world. What an
amazing place to live, this place called Earth!
These are some of the suggestions in the OSU Extension Fact Sheet 322 put out by Leslie
D. Hall, called "Communication Strategies for Adult Couples". If you'd like a copy you
will find some of them outside the Norman 's door in the main floor of the Education Center
on Wasco Street.
Guide rules for "at
home" children
Modern Maturity Magazine November
December 1994
What should we expect of our at-home
kids?
That while in our homes they won't
engage in activities we don't approve of
such as drugging, drinking to excess, or
bringing in sexual partners.
That job-hunting is their primary re
sponsibility, and they should realize we
won't support them if they don't take it
seriously.
That they will share the household chores
and take proper care of their personal sapce
and belongings.
That they will afford us a fair amount of
privacy and we will grant them the same.
That they will extend common courte
sies, like "I won't be home for dinner to
night" (which we promise not to follow up
with "So where will you be going?"
That we will be able to discuss things
that bother us - and we'll make every effort
to negotiate a solution.
That they will contribute a percentage of
their earnings to cover everyday household
expenses such as utilities, phone bills, etc.
Salmon Recipies
i
Salmon Loaf
2 pints canned salmon
2 eggs, beaten, salt & pepper to
taste,dasn dry mustard (optional)
2 tablespoons minced onion
3 slices dry bread crumbs or crushed
crackers
1 can cream of mushroom soup
12 cup milk
Combine all ingredients in a bowl
and mix well. Place in a loaf pan and
bake at 375 F. for 35-40 minutes.
Rice and salmon casserole
1 pint canned salmon
2 cups hot cooked rice
2 tablespoons butter
salt to taste
1 can condensed cream soup (cel
ery, mushroom, asparagus, etac)
12 cup bread crumbs crackers or
potato chips.
Combine rice with butter and salt
Pat into bottom and sides of a well
greased 1 quart casserole. Break
salmon into chunks and arrange over
rice. Pour soup and salmon liquid
over salmon and top with crumbs.
Bake at 350 F. for 35-40 minutes or
until bubbly. Makes 4 to 5 servings.