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Show DA II Y HERALD Jim Miller .Senior, I Fluids: IjonMerm dehydration is one of the most common, and often overkxiked, problems with aging - caus- - , ing constipation as well as deterioration of the kidneys, muscles and cognitive ability. A decreased thirst sensation is common with aging, making it less likely that seniors will eat or drink enough to get sufficient fluids. To guard against this, Tuft's recommends drinking eight glasses of fluids a day. If you're underweight, make some of them milk and juice, which provide both calories and nutrients. I Exercise: Statistics indicate that obesity in senior's age 70 and older has been on the upswing in recent years, and regular physical activity (about 30 minutes, five days a week) is key to avoiding excess weight along with the nasty consequences that ac- Savvy Senior a new food pyrumid of dietary guideline for seniors. What can you tell me about this? vegetables,Tow-fa- t dairy, and Ileulth Consc ious Carol fortified whole grains - that provide lots of vitamins and Dear Hal. minerals per mouthful. The It 's not Unc le Sam who crenew pyramid also emphasizes ated the "senior specific" food four areas that are key in , pyramid, but researchers from boosting a senior's health, inTufts University in Boston, cluding: Mass. Here's what they came I Supplements: The need for calcium, vitamin D and up with and why. vitamin B12 increase as we age, and most seniors simply New food pyramid don't get adequate amounts Researchers at Tuft's Unfrom food alone, especially when their calorie intake goes iversity recently tweaked the U.S. Department of Agricul-tur- e down. Daily recommended food guide pyramid to amounts include 1,200 mg calcome up with one that more cium, 400 international units (IU) of vitamin D after age 50 accurately meets the nutritional needs of seniors, age 70 (600 IU after age 70), and 2.4 and older. micrograms of vitamin B12. The reason for the modificaTalk to your doctor about which supplements you may tion is because seniors have need. . unique dietary needs that are not addressed in the curI Fiber: Bulking up your USDA fiber intake is also very imporrent diet can help tant. A fiber-ricpyramid. For most seniors, their appetites decline as they senior's lower their cholesterol, reduce their risk of heart age and they consume fewer calories, but their bodies still disease, diabetes, high blood pressure and gastrointestinal require the same or higher levels of nutrients than their problems like constipation, hemorrhoids, diverticulitis and younger counterparts. What this means is that seniors have irritable bowel syndrome. To to make every calorie count in get the recommended daily order to get the essential nutri- fiber (21 grams for women, ents they need to stay healthy. 30 grams for men - over age That's where the senior spe- 50), choose whole grains, like cif ic food pyramid comes in. It high-fibe- r cerealsinstead of emphasizes the importance of refined ones; whole fruits and nutrient dense foods - includvegetables instead of juices; d fruits and and lots of beans and legumes. ing ire-ute- d company it. It's important to note that the new food pyramid for older adults is not designed to consider the special dietary needs of those with significant health problems. I Savvy Tips: For more information or to print a copy of food pyramid visit the hutrition.tufts.edu. And to create you own personal food pyramid, go to the USDA's h 70-pl- online tool at where you can plug your age, gender, height, weight and daily activity level to create your own dietary in plan. Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit www.savvysenior.org. Jim Miller is a contributor to the NBC Today show and author of "The Savvy Senior" book. dark-colore- Donate your newspapers to Newspaper in Education. GOING ON VACATION? For more information call 344-292- 1 IllV aWlii&Zfniilft' www.mypyra-mid.go- Ken Hoffman week I reached out for Mint Julep ( 1968), Merrymint York Peppermint (1970), Bavarian Chocolate Brownie Sundae at Mint (1972), Minute Man Mint Drive-thr- u the universe's real Big Dipper (1976), Mint Chocolate Fudge with 5,800 Marathon Mint (1980), (1978), Gourmet shops coast to coast and in 40 Preppy Mint (1982), Mint countries. Chocolate Chip (1985), White in this sundae packs a power Chocolate Mint (1986), Green Candy bars, brownies, ice ful peppermint punch. It's so Monster Mint (2003). cream, hot fudge oh yeah, this sounds like some serious Mint Chocolate Chip, intromirity that when you whoosh in some air, you'll get a cool duced relatively recently in danger for the diet zone. Here's the blueprint: three rush in your mouth-- The mint 1985, is overwhelmingly the leaves such a refreshing scent, most popular mint ice cream, scoops of Peppermint ice cream laced with dark it's the perfect dessert on a and it ranks third overall at The top two if you don't mind your date swirls and York vahow dull date watching you scarf down flavors are Peppermint Patties pieces, hot nilla and chocolate. 1,610 calories with a pink fudge, a brownie, whipped This is the first time that cream and a drizzle of chocoplastic spoon. The hot fudge Baskin-Robbin-s late syrup. has partnered dripping down your chin isn't either. with York Peppermint Patties, Now, get ready for the exactly a turn-on- , The Peppermint ice cream tritional information and I and those are pieces of real is white, just like the goop suggest you hold on to your Peppermint Patties peppering lt hat (and break out your inside a York Peppermint Pat-tithe ice cream. s I get the feeling that after slacks with the expandwanted to able waist). Total calories: remain faithful to the candy creating Peppermint ice cream 1,610. Fat grams: 80. Dietary bar, so it eschewed the popular and sprinkling in Peppermint fiber: 3 grams. Carbs: 220 Pattie pieces, the geniuses green color of most mint ice in research creams, like Mint Chocolate grams. Manufacturer's sugand development department gested retail price: $4,99. Your Chip. mileage may vary. Why is Mint Chocolate Chip simply lost their minds adding That's some little nosh for every sweet trick in the book. green? It's because mint in its dessert There are huge chocolate 1,610 calories, 80 fat natural herb state is green. Other minty ice creams swirls, hot fudge, a big honkgrams and 220 grams of carbs. On some diets, that's a whole ing brownie, then more hot throughout the years at Peppermint day's worth of calories and fudge, whipped cream and a way, way too many fat grams Stick (1945), Chocolate Mint smattering of chocolate syrup on top. and carbs. (1948), Mint Sherbet (1952), It's rare that you find one Peppermint Chip (1956), Personally, I thought the dish that violates so many difMarshmallow Mint (1959), Pep- chocolate syrup on top was ferent diets at the same time. overkill, but a sundae with permint ( 1959), Cherry Mint No wonder it tastes so fantas(1960) , Mint Fudge Ribbon only 1,560 calories wouldn't be tic. worth a trip to the (1961) , Chocolate Mint Sherbet For starters, the ice cream (1967), (1965), Mod Mint-Mishop. This Baskin-Robbin- chocolate-mint Baskin-Robbin- Sans-a-Be- e. Baskin-Robbin- Baskin-Robbin- IE AWtf H IM'&I&K l& T s: . nt Back to the basics with cheese quesadillas CHICAGO 52? ?25 Soft flour tortillas can be found in supermarkets and ethnic food stores. TRIBUNE Quesadillas can be as fancy as you want them to be, but the simplest are often the best. For me, nothing beats two toasted flour tortillas sandwiching a filling of melted cheese and a little bowl of salsa on the side for occasional dipping. Mild asadero, a Mexican cow's milk cheese, is a great melt er and would make for a good filling. Look for this cheese in supermarkets or ethnic stores. If you want more of a flavor zap, consider a fine Wisconsin Cheddar or even a French mimolette. . 1 1 clove garlic, smashed 8 small flour tortillas 1 12 ounces Mexican or Cheddar cheese, crumbled or Tips: grated ' You can also microwave the 1 1 cup chopped cooked chicken or steak, optional quesadillas: Cook on high until the cheese melts, 30 seconds to I Vt teaspoon salt 1 minute. I Freshly ground pepper To the filling, consider addI I tablespoon vegetable oil crumdiced ham, ing chilies, I Chopped cilantro, optional iinc 197 East State Street, Lehl Diane: 367-507-3 Krthyt 766-31- Appt. Only - "ftM li'ki .Vf-,-'V- 'i HHiV WAntt9Wi WtlU'f t i mmm Rub garlic on both sides of the tortillas. Evenly sprinkle grated cheese over 4 of the tortillas. Top evenly with I chicken, if using. Season with the salt and pepper to taste. I Place the remaining tortillas on top of the filling; press down lightly. Heat the oil in a large skillet over medium heat. Add tortillas; cook, turning once, in batches if necessary, until tortillas turn light brown and cheese melts, about 2 minutes per side. Slice in wedges to serve. Sprinkle with ti$v- tVJ Mite : rta Anne of Avonlea , Tuesday, March 'in.tt liituti?. li m, t: Please 1 t: '.M ii1 SSAi Wmi ;v flWi'f Yield: 4 servings I Cheese quesadillas I Green salad with radishes I Flour less chocolate cake Undetectable seamless hair extensions State of the art hair systems and integration hair pieces for men and women 35 years of wig styling experience Private consultation room t,t(tf chicken. QUESADILLAS Avocado halves stuffed with shrimp salad ' Introducing New 2nd Location offalf wig with this md 15 bled bacon, leftover grilled CHEESE Menu: 9R i ic.nrd in hi tit s' : r 52! s. Baskin-Robbin- Bill Daley :y 2X8 New brownie sundae packs a peppermint punch New food pyramid for seniors read that the Dear Say has Tueidjv, KUrch 11, ;5 m,. u, at 6pm Pledge online, anytime kbyu TELEVISION www.Kbyutv.org : ! ,!s i. ccii1 r. r Ann r nil 11 FREE REPORT REVEALS HOW! custom stairway elevator allows FREEDOM OF MOVEMENT In the home of your choice, removing the physical challenges imposed by stairs. Stairway elevator features include: Battery backup for use during a power failure Easy fold-u- p leaving the stairway clear for use by others Swivel seat for ease and safety when getting in and out of the chair Call foil free -8- 00-735-0408 ' i AVOID THE "DEATH TAX" A 1 lib , - the ELECTOR ....IH i, . Don't Pay Needless Taxes or Put Your Family At Risk of Losing What You've Worked So Hard to Earn! CALL . 2S7 company. Leave message e 24 hours Toll-fre- Ripley Law, PC Brenton M. Ripley, Esq. Provo and Salt Lake City |