Image provided by: The Confederated Tribes of Warm Springs; Warm Springs, OR
About Spilyay tymoo. (Warm Springs, Or.) 1976-current | View Entire Issue (Oct. 17, 2002)
Page 12 Spilyay Ty moo, Warm Springs, Oregon October 17, 2002 Believe it car saot it s low-lat Class teaches healthy eatin witk good flavor Cindy Conrad, dieti cian intern at the Health and Wellness Center, slowly melted margarine in a saucepan and assured the class the Fettuccine Alfredo would be good. The margarine, she said, doesn't have trans fatty acids, which causes high cholesterol. The whole cream, she explained would be substituted, for fat-free half and half and the Parmesan cheese would be low fat too. The fin ished product contained fi am i 4 k' -T T- " - - " UL 1UJJ.J..11 II .11 . .Ml. I MHM L Shannon KeavenySpilyay LEFT: Cindy Conrad, Wellness Center nutritionist intern, demonstrates to the class what makes a good salad packed with vitamins. Strong colors, she says, represent more vitamins. TOP: Laura Spaulding puts steamy fettucine in a low-fat alfredo sauce. The cooking class focused on cutting down on saturated fats. 45 grams less fat and 100 fewer calories. The class watched curiously and maybe a little suspiciously. A dark green salad, mixed with spinach, and topped with dark red cherry tomatoes and shredded carrots was also pre pared. Spinach, she explained, is a good source of iron, folic acid, and calcium. Dark green lettuce has more nutrients than the light colored and tomatoes are high in vitamin A. The Italian dinner, provided by the Health and Wellness Cen ter, as part of an effort to teach the importance of diet in pre vention of ill health, was pre pared in one half of an hour. The finished product was a de lightful light meal that tribal members of all ages enjoyed. The classes are offered Sep tember to May each year, the first and third Wednesday of each month. Each month has a theme-this month features quick, healthy recipes for Ital ian cuisine. "We try to offer good ideas, that are fairly easy and healthy, and try to incorporate those ideas into their lives," said Laura Spaulding, Health and Wellness Center dietician and instructor for cooking classes. The class focuses on less saturated fat, the fats responsible for heart disease and obesity. It teaches less fat doesn't necessar ily mean less taste. "People are afraid," said Spaulding, "that if you lighten up your diet, it will make your food awful." The ingredients are usually available at the Warm Springs Market, making it easy for par ticipants. At times, a trip to Madras is necessary to obtain ingredients for the meals. Spaulding says, as a dietician, practical application is impor tant "Some people would never believe low-fat fettuccine could be good. We have to actually pro vide examples and this class is an excellent way to do that." Next focus: Traditional foods The cooking classes in No vember will focus on the tradi tional foods of the tribes of Warm Springs. "We'd like to highlight that tra ditional foods are really the healthiest available." said Spaulding. Game meat, such as venison, bison, and elk, has less saturated fat. Salmon contains omega 3 acids, which actually clean arter ies that have accumulated too much saturated fat. The traditional Lukameen soup is very healthy source of both carbohydrates and protein. Roots are a good source of vi tamins and minerals with virtu ally no fat. They are also a car bohydrate source that is not re fined. A high protein diet with good complex carbohydrates is excel lent, said Spaulding about the traditional Warm Springs diet. Traditional cultures ate more vegetables, less fat, and ex pended more energy to get food. In today's society of conve nience, people can achieve a similar diet as their ancestors with a thoughtful approach. "Ideally if most people ate 3 5 servings per day vegetables, decreased saturated fats and walked a half hour, we'd be in business." said Spaulding. For more information about cooking classes call Health and Wellness Cen ter 553-2460 Shannon KeavenySpilyay r ear Mhe Boss CoinnimrDDSSDra "I want to represent ALL of Jefferson County." Conscientious, Reliable, Fair Private Business Experience I am concerned about County Tax Base - County Roads Expanding Our Economic Base Maintaining Our Rural Lifestyle Expanding Avaialble Housing Our Children - 23 Percent Live Below Poverty Level Our Average Income $7,000 Below the State Level we have wmn T II! With your help, we can do it! Paid for by Elect Mike Goss for Jefferson County Commissioner Committee. j M r 1 1 i i I U II nn o UvAUU rn Jefferson County Commissionor bo is i : waw"'t" IK mm ii arz .-r7. u:m Mlkt with hit niece and nephew, Marissa and Bobby Ahern. Keep your friend Mike Ahern as your commissioner. Supports economic development and progress countywide. Respects tribal sovereignty. (tmmmwmn tifltfe Gtium)