HOME & LIVING
B2 — THE OBSERVER & BAKER CITY HERALD
TUESDAY, MARCH 15, 2022
On Nutrition: Keep the weight off
By BARBARA INTERMILL
Monterey Herald
L.K. from Illinois
writes: “I eat well and I
cook at home. I’m 5-foot-5
and 167 years old. I exer-
cise three times a week
with Silver Sneakers and
golf nine holes riding a
cart. I have just lost nine
pounds due to health issues
that are resolving them-
selves. How do I return to
eating without gaining back
those nine pounds?
Portion control has been
a downfall for me because
I rationalize that what I
eat is healthy, so fi ll my
dinner size plate! Sounds
like I have the answer,
doesn’t it! Still, I would
like your comments and
suggestions!”
Yes, you do have the
answer, L.K. When it
comes to weight gain, it
really is true that we can
get too much of a good
thing. I actually thought
you had all the answers
before you clarifi ed that
you are only 67 and not 167
years old.
Your letter identifi es a
major challenge for us as
we age. After 60, our bodies
require more of certain
nutrients (such as calcium).
At the same time, we also
need fewer calories than we
did in our younger years.
How do we do that?
Take a look at your cur-
rent food choices. Many
older Americans don’t
get enough vital nutrients
from foods such as fruit,
whole grains, dairy (high
calcium) foods and vege-
tables, especially red and
orange ones. And we tend
to consume too many cal-
ories from goodies that are
loaded with sugar and fat,
especially the saturated
type. We need to turn those
tables.
That’s where portion
control can be a real friend.
Let’s say you’ve prepared
a perfectly balanced meal:
a small serving of protein
such as meat, fi sh, poultry,
eggs, soy or cheese; a cup
of vegetables; a serving of
a whole-grain food such as
bread, crackers or brown
rice; and a cup of milk or
calcium-fortifi ed soy or
other beverage.
But then there’s those
cookies in the cabinet…
You can choose to have
one or two. Or decide
instead to cut fresh fruit
into a pretty bowl and
enjoy its natural sweet
taste. That’s one way to
nourish your body with
essential nutrients without
blowing your calories for
the day.
Good for you that you
get regular exercise and
choose healthful meals.
Another strategy that will
keep off the pounds is a
simple one: Get on the
scale once a week. If you
see anything creeping up,
adjust your portions down
— with special attention to
the low nutrient extras such
as sweets, fats and alcohol.
Hope this helps. Thanks
for writing.
Barbara Intermill is a
registered dietitian nutri-
tionist and syndicated col-
umnist. She is the author
of “Quinn-Essential Nutri-
tion: The Uncomplicated
Science of Eating.” Email
her at barbara@quinnes-
sentialnutrition.com.
Dreamstime-TNS
Cutting fresh fruit into a pretty bowl and enjoying its natural sweet
taste is one way to nourish your body with essential nutrients with-
out blowing your calories for the day.
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by Stella Wilder
TUESDAY, MARCH 15, 2022
YOUR BIRTHDAY by Stella Wilder
Born today, you maintain unique perspec-
tives about all that you observe in life, and
your keen intellect and incredible memory
give you the capacity for critical thinking and
comparative analysis that exceeds that of any-
one else born under your sign. You rarely if
ever encounter a problem that you have not, in
some way, already anticipated and prepared
for, and though you may have to meet a sur-
prise with clever improvisation, much of what
you think and how you have prepared will be
instrumental in your successful navigation of
whatever comes your way.
WEDNESDAY, MARCH 16
PISCES (Feb. 19-March 20) -- You’re in a
very good position to see things just as they
are, though that might not be completely sat-
isfying. You can make adjustments!
ARIES (March 21-April 19) -- Your atti-
tude may not be conducive to healthy interac-
tion and cooperation today -- but that may not
be a decision to make. Get it together!
TAURUS (April 20-May 20) -- You have
much that someone values, but you’re not
about to give it away. It’s time to negotiate; you
can begin by naming a fair price.
GEMINI (May 21-June 20) -- You can pass
up anything that is not quite to your taste
today -- but take care, because you may be
missing the chance to try something new.
CANCER (June 21-July 22) -- You have
been working on an alternative to today’s
“requirements,” and the time has come for you
to suggest your changes to someone in charge.
LEO (July 23-Aug. 22) -- Once you’ve
made the first move today, it will be difficult
to stop -- or even slow down, perhaps. You
must be sure you’re ready to go!
VIRGO (Aug. 23-Sept. 22) -- You can say
much without saying anything at all today, as
the people you are communicating with know
how to interpret your silences.
LIBRA (Sept. 23-Oct. 22) -- Focus on the
details today, and don’t let yourself miss any-
thing that might have an effect on the out-
come of your day. A friend calls to you.
SCORPIO (Oct. 23-Nov. 21) -- You may be
asking for more than someone can give you
today -- but that doesn’t mean it won’t come
your way if you do the right things in order.
SAGITTARIUS (Nov. 22-Dec. 21) --
Arrangements may not hold up to scrutiny
today, as you try to reconcile timing with
availability. You can dispense valuable advice!
CAPRICORN (Dec. 22-Jan. 19) -- You
may be so concerned with questions of “right”
and “wrong” today that you have virtually
paralyzed yourself. Get out and get moving!
AQUARIUS (Jan. 20-Feb. 18) -- Certain
complicated problems are like the proverbial
putty in your hands today. Your way of solving
them should win you a lot of praise.
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CELEBRATE RECOVERY
Calvary Baptist Church
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For more info, call 541-786-1222
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City of Joseph
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