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About The independent. (Vernonia, Or.) 1986-current | View Entire Issue (Aug. 1, 2002)
Page 8 The INDEPENDENT, August 1, 2002 Health Notes T upper ’ s H F By Audeen Wagner Improve your cholesterol levels Want to raise the level of your “good” high-density lipoprotein (HDL) cholesterol and lower your “bad” low-density lipoprotein (LDL) cholesterol: Here are some tips: - Reduce intake of saturated fats and di etary cholesterol. Your liver produces most of the cholesterol in your body. Any extra amounts come from foods containing cho lesterol and saturated fats. The American Heart Association recommends that we limit our intake of saturat ed fat to no more than 10% of your total calories, and consume no more than 300 milligrams of cholesterol daily. Reading labels in the grocery store is a good way to check this out. - Use plant stanol and sterol food spreads. Available in gro cery stores, these spreads, used in place of butter or margarine, can reduce blood cholesterol up to 15 percent. (Sentry Market does not currently carry these products, but will be happy to spe cial order them for you.) See your care giver or a dietitian for more information on this. - Eat your oats. As we’ve been hearing for years, eating oats, oatmeal or oat bran can help improve your cholesterol levels. Oats are loaded with fiber. - Exercise, lose excess pounds. Exercise can help you lose weight, which can help improve cholesterol levels. Aim for 30 min utes of activity every day, and you’ll be surprised at the results. ome 5-P iece k armhouse urnishings D ining S tarting A t -7 $145 ¡w* ' ■ ’"HI Mammograms can save lives For women 40 and older, regular mammograms may reduce the risk of dying of breast cancer, according to a recent report. Mayo Clinic doctors support the findings of this study, and recom mend that women over 40 continue to have regular mammo grams. They say that mammogram screening is still the most ac curate tool for early detection of small, early-stage tumors. When found early, breast cancer can be treated before it spreads to oth er parts of the body. Monthly self-examinations and exams by your doctor are important, too. Any irregularity in the breast should be evaluated by your doctor, even if it’s not visible on a mammo gram. Next mammovan visit to Vernonia is August 21. Call 503-429- 9191 to schedule your appointment. ; OTTOMAN S tarting A t S ofas R ecliner S ectional S tarting A t $299 Student athletes must have all forms ready before season Though it’s high summer, and Jamboree is about to be gin, it’s time for high school stu dents to start thinking about school, particularly if they want to participate in sports. Stu dents enrolled last year have received letters with important upcoming deadlines for stu dents. Vernonia offers football and volleyball for both junior high and high school students in the fall. Cross-country will not be offered by the high school this yea r due to budget cuts. Sports activities at the junior high level will begin after school starts on September 3. Student athletes can pick up registration materials and pay fees August 12-13, from 9:00 a.m. to 3:00 p.m. Football con ditioning camp begins August 12 at 4:30 p.m., with daily dou bles beginning August 19 at 7:30 a.m. and 6:00 p.m. Volley ball tryouts also begin August 19, at 9:00 a.m. Vernonia High School stu dents who wish to participate in athletics must have the follow ing completed and turned in be fore participating: • Current physical signed by a physician (required every two years, generally in grades 7, 9 and 11). • Insurance waiver or school insurance purchased. • Signed emergency medical treatment form. • Signed drug testing con sent form. In addition, student body and athletic fees must be paid, along with any school-related fees or accrued fines, and all equipment must be turned in from previous sport. Students must also meet district aca demic eligibility requirements. It ’ .............. - - - - \ T win M attress S ets , ■ S herry B edrow Q ueen i TTRESS > h i o w T op ttress S ets ' Si T opper ’ s H ome F urnishings 19 th A venue P laza • 2835 19 th A venue , S uite 600 F orest G rove • 503-359-7760
