Show 2E Davis Standard Keeping By DR TOOO November 23 1999 Tuesday a FUTTON who are active and in some form of may at some time sustain an injury Injuries to the lower extremities - die knee leg ankle or foot - are multiple and can sideline an athlete from certain activities Inactivity can reduce physical fitness level dependent upon the length of inactivity Physically and emotionally this may be very discouraging People Runners for example may lose as much as 50 percent of k their fitness level in a period while resting from an injury So how can one keep fit while recovering from an injury ? This obviously depends upon the type of injury and location in the lower extremities Generally there are injuries which require non weight bearing on one leg or the other and those in which weight bearing is tolerable and permitted two-wee- fit while Davis Health today If the injury requires nonweight bearing the follow ing exercises help maintain some level of fitness during recovery: Weight training Do not underestimate the importance of weight training With a lower extremity injury weight training to the upper extremities cannot only make one stronger but increase muscle tone and muscle mass You will still increase metabolism and the weight may actually result in a stronger more rested you Swimming Swimming is an excellent aerobic exercise easily done during recovery from an injury With no stress on the lower extremities and no impact aerobic capacity can increase Pool running Pool running is an excellent option You can keep “running” while avoid mg the normal stress of impact and receiving the extra benefit of re recovering from an injury sistance Maintain the same speed at which you would running on land While running in the pool wear a wet vest or a flotation device such as one worn and run for your for water-skiin- g normal period of time Kinetic rehabilitation machine This device is used to treat the arms legs hips knees ankles and back with resistance You set the speed of the machine and it provides resistance that relates directly to the energy put in These machines are very expensive but can be found at many sports medicinephysical therapy facilities or fitness centers bearBiking If ing will allow biking is an excellent option whether at a station-ar- y bike or on the road Biking increases leg strength provides excellent aerobic fitness and may actually increase overall leg strength reducing the risk of future injury Research indicates a ratio of approximately 1 mile of running an alternative exercise If there is no pain continue walking Next walk for nine minutes and run for one minute repeated three times for a workout Do this for one day three days or two weeks depending upon your rehabilitation and fitness level Progress to walking nine minutes and running two minutes repeated three times As the fitness level increases and the injury recovers you will eventually be running for 30 minutes without walking Hiking Hiking is an excellent source of exercise and builds muscle strength It can be stressful and should not be done if there is any pain or discomfort at the injured site Biking will also get you outside or you can enroll in the now' popular “spin classes” which simulate biking and provide an excellent form of exercise Stair-steppIf you have access to a gym or a fitness center a elliptical trainers or one of the other multiple ma- chines can increase leg strength and provide an aerobic exercise long as there is no pain I te DR TODD B FUTTON: He is a podiatrist practicing at Tanner Clinic in Kaysville Following are options for weight bearing for exercises which can be done to maintain fitness during recovery All of the above mentioned exercises can be done for weight bearing In addition: non-weig- ht Walking Walking is an excellent means of exercise tailored to meet individual needs Walking can slowly progress to a walk run program For example if the goals is to resume running for 30 minutes daily or three times a week begin by walking as aggressively as possible without pain If there is pain choose How about er stair-stepp- er I tell all of my athletic pa- tients that if they can walk without pain they can attempt to physical activity If there is pain during the physical activity they must stop rest and choose an alternative form of exercise If there is some tenderness or pain after activity they can continue with the activity but decrease duration frequency and intensity Do no ignore pain especially pain that persists for three to seven days This should be evaluated by a physician Remember involvement in physical activity for keeping fit does not mean that pain is a normal part of fitness re-su- ' Dr Todd B Flitton is a podiatrist practicing at Tanner Clinic in Kaysville He is a Davis Hospital and Medical Center health care pro- vider He would be happy to address questions Call 546-196- 2 Brick or tub? Know your cream cheese selecting cream is more like of 3 1 flavors of ice cream at Baskin Robbins Whatever happened to the original plain cream cheese brick that we had become accustomed to? The familiar cream cheese brick has been slimmed down sofiened and dressed up with a number of flavors We now have choices -more or less fat firm or soft texture flavored or plain Such choices are enough to make the most dedicated of cream cheese addict indecisive Today se The following guidelines should simplify cream cheese selection: Brick cream cheese - a bite? DART THE TURKEY: lollipops Regular This product is the familiar rich smooth original cream cheese It is made with whole milk cream and cheese culture You can buy regular brick cheese with chives perfect for topping baked potatoes or use in party dips Allowing the brick to stand a few minutes at room temperature softens it so it can also be used as a spread Brick-styl- e cream cheese is designed for cooking It can be used in making cheesecakes sauces breads or other desserts Nutrition facts per ounce plain: 100 calories 10 grams fat (6 grams saturated fat) 30 mg cholesterol Neufchatel (one-thir- d less fat): This product is made with the same ingredients as regular cheese only with different amounts to lower the fat calories and cholesterol by a third With cutting marks on the package this brick style cream cheese is also designed for cooking Nutrition facts per ounce: 70 calories 6 grams fat (4 grams saturated fat) 20 mg cholesterol Clutching he won at the “turkey shoot” Dakota Kochendorfer 5 examines various delicacies with his father Richard dunng the dessert judging portion of the “Dart the Turkey” night at South Clearfield Elementary School Standard-Examin- Fayre From IE explained “I had to find the pictures to go with the words” Words on the poster included rights liberty privilege and responsibility “I had a hard time finding the graphics” Michael said “I did at least four rough drafts” He enjoyed the project but is glad it is finished he said “It was kind of stressful at first” Ian Allred constructed a White House out of Styrofoam although that material wasn’t his first choice “My mom tried to find sugar cubes but she couldn't find them so I used Styrofoam” he said He took each measurement so the building would turn out right He cut glued and pinned the pieces together’ “I used pins because the glue wasn’t holding too well” Ian said “I had to measure carefully because this is the back part and we had to have just the right pillars” Ian was able p find a picture Inter- net so he knew what proportions he needed and he knew just where to locate the windows He printed pictures of the windows on his computer then cut them out and glued them to the White House model White lace was used for the railing on top of the building And of course a flag flies over the White House d Both Michael and Ian candles for their displays Others dyed their own doth with natural dyes One displayed cloth dyed yellow by usingyeUow onions A purple cloth was dyed with grapes hand-dippe- Several students made clock candles by using two identical candles in holders and burning just one candle When an hour went by the second candle was marked with an hour mark “I made a candle clock It bums for eight hours” Ian said Each mark on the candle shows how many hours it burned “The bigger part bums longer” Other students made homemade soap from a recipe furnished by their teachers And some built the Washington Monument or did cross stitch Many of the displays had tin lanterns made by the students and several made ynall quilts Each student was given the option to select one project to do from four categories and a fifth project was taken from any gory the student chose cate- Instructions were given on how to make a frame for weaving which many students did Then they made hot pads or a door mat on the frame At least one child made an authentic costume for a doll while others made costumes to wear at the Fayre Others churned butter the way And still others dyed their own cloth with natural dyes One displayed cloth dyed yellow by using yellow onions A purple cloth was dyed with grapes and on color came from the mixture yellow leaves of green and It was pretty to make the natural dyes the students said The onion skins and other items used for dye had to be chopped into small pieces and then soaked in water for at least half a day Then the mixture was boiled for an hour The water was strained through a cloth To prepare the fabric for dying it had to be soaked in vinegar It was then rinsed and the water was squeezed out The fabric simmered in the dye and water until it reached the right shade All of the students learned about the government and how a bill is passed They charted the president’s cabinet or wrote reports Some made flags and wrote the history of them And they did reports on important people who lived during the Revolutionary War i To contact correspondent Ruth Malan 776-49- 51 leave a message at Cream cheese in the tub For cream cheese in a convenient container to top bagels the tub is your best choice Even straight from the refrigera- cream cheeses are tor tub-stysoft enough to spread without tearing the bread They also produce softer results in recipes so should not be used for cooking Regular: With the same in- cheese gredients as brick-stythis has the familiar flavor It just spreads a little easier Soft-styregular cream cheese comes in several flavors le le le Nutrition facts per 2 tablespoons plain: 100 calories 10 grams fat (7 grams saturated fat) 30 mg cholesterol Light: This soft and creamy cheese is made with milk skim milk cream and sometimes gel-atin A little lighter textured than regular cream cheese this version still has a tangy satisfying flavor ' Nutrition facts per ounce: 25 calories 0 grams fat (0 grams saturated fat) less than 5 mg cholesterol Nutrition facts per 2 table- spoons plain: 30 calories 0 grams fat (0 grams saturated fat) less than 5 mg chol e: Fat-Fre- e: le le I I Chorale to present concert on The Sounds of Christmas’ KAYSVILLE - The Davis Master Chorale will present “The Sounds of Christmas” at 7:30 pm Dec 1 at Davis High School 325 S Main The concert is under the direction of Steve Hendricks Christie Canfield and Judy Sid-dow- ay will be accompanists The chorale will be joined by the Westminster Presbyterian Bell Choir directed by Claudette Rothwell “It was kind of challenging but fun” Ian said “It was good to be doing something” For an all purpose cream cheese purchase a brick of regular Neufchatel or fat-frcream cheese Use any of the three brick varieties in recipes for cheesecakes dips sauces breads and other desserts You might notice slight differences among the options But if you want to cut fat you’ll be happy with the lower-fa- t choices Skim milk and sugar replace whole milk and cream Fat-fre- e cream cheese has a firmer texture and shinier surface than the other brick-sty- le cheeses As a spread it lacks tang Top it with jam or fruit for extra flavor Fat-Fre- of the White House on the Mathis Ross USU Davis Extension Nutrition facts per 2 tablespoons plain: 70 calories 5 grams fat (3 grams saturated fat) 15 mg cholesterol Skim milk re places almost all the cream Because of the thickeners used fat-frtub-stycream cheese seems firmer and shinier than ‘ the other tub-stycheeses Like brick-styl- e its fat-frcounterpart this spread lacks the tang and creamy texture of regular cream cheese Serve it with a little jam to boost the flavor or try I the flavored varieties re AMANDA SASLOW Life Sti les Jo Arm The concert will include selections of traditional songs of Christmas performed by both groups The public is invited to share this evening to begiiyhe Christ ’ mas season Donation tickets can be chased at the door pur- ’ The Davis Master Chorale' was organized in 1996 and has grown to more than 100 volun- teer adult singers from Kays ville Fruit Heights and g ! communities neigh--borin- The chorale has developed a wide repertoire of music rang-ing from classical to pop music and has performed in Canada and Hawaii t The chorale will join with the J Celebration Chamber Orchestra in a performance of Handel’s Messiah at 7:30 pm Dec 6 in the Davis Hjh auditorium |