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)