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Show Lakeside Review North, Wednesday, June 8, 1983 Oiet Should Dndude All iSMfV 'W-- f? i: plan and one which she said has been proven through research. LAYTON Summer can Modifying behavior is the bring a new set of challfenges to , only permanent way to keep those who count calories, but weight off, she said. with a little planning and comAnd, the modifications have mon calorie sense it can be a to be done at home, according to season of accomplishment when Mrs. Wynard. She said that if excess pounds have disap- people are taken out of their peared, according to Jean Wy- everyday situations and make nard, a dietician at McKay-De- e changes in their eating patHospital who herself has won terns, they most often go back the fight with fat. to their old eating patterns Mrs. Wynard and another when they are thrust back into dietician, Diana McGuire, com- their normal activities. One of the most important bined their knowledge and exto form a New perience Weight things she suggests for losing Of Life, an organiation devoted weight and changing habits to k food to helping people shed unwantkeep it off is a ed pounds through sensible eat- diary before starting a diet. She suggests that for seven ing and keep them off through behavior modification and exer- full days a record be kept of cise. everything that is eaten, the Mrs. Wynard said that she amount eaten, and the activity prefers to see people using an involved, such as was the food exchange type diet with about part of a meal or eaten during a movie. Also, she recommends 1,200 calories per day for women and 1,500 for men. It gives recording your energy level at a nutritional eating pattern with the time you ate, who you were a wide variety of food choices with, where you were, and your but still makes it possible for mood. The purpose of your food inthe entire family to eat the same menus at meal time. take record is to make you conOne big advantage it has, scious of what you are eating, said Mrs. Wynard, is that it she said. allows you to continue with speIts amazing how many women find that they never sit cial occasions. So many of our summer acdown to eat but are constantly tivities are related to food. snacking while they are preparThere are campouts, coo'kouts, ing a meal, she said. block parties, reunions, and Many people find that they more. The best thing to do is to eat foods without realizing how continue with the occasions but much they are eating or really disassociate them with foods. enjoying it and the food intake She suggested, rather than record can help there, too. For instance, Mrs. Wynard working with the food at summer gatherings, volunteer to arsaid, many men and women eat range the program or activities, a large amount of popcorn or anything that frees the mind candy during a movie while not from associating the good time really being aware of eating it because they are concentrating with good food. That approach is the behavior on the movie. After the week is over, a care modification part of her diet By LYNDIA GRAHAM Review Carraapandant ful analysis of the record should Groups so you can see how easily you when you cut fat, said. radishes, celery, mushrooms, reveal several areas for can cut calories change. Mrs. Wynard suggests tackling one area at a time so concentration can be devoted for a more successful approach. Modifying cooking habits can eliminate a few bulges without sacrificing flavor if the right tricks are known, she said. According to Mrs. Wynard the main culprit among the three food substances is fat. cucumbers and onions. But, go light on the beans, corn, green peas, and meats and cheeses unless you are going to use the meat or chopped eggs as a meat exchange for the meal, she advised. Vegetable sticks and dips for summer are usually brought out for both their fresh taste and to ease the dieters conscience, but that dip can undo a whole day of dieting. cotBy substituting low-ftage cheese for the sour cream, a low fat dip can be made and it has the bonus of being high in protein. Cooked recipes calling for sour cream can sometimes use buttermilk with some flour shaken in for thickening. It really Mrs. Wynard said that in many recipes fats can be cut to of their original level without sacrificing taste. With the summer salad season upon us, she suggested that dressings be made with low fat yogurt replacing the mayonnaise for more nutrition and fewer calories. This especially one-four- th at one-wee- ter and did not adjust her energy output or food intake, she would gain five pounds over a years time. She recommends 15 minutes each day of exercise of a type that is pleasing and compatible with your lifestyle and an increase in any body movement throughout the day to keep those pounds on the run. During classes, Mrs. 'Wynard and Mrs. McGuire encourage their dieters to bring in some of their favorite recipes so that they can be taught how to decrease the calories while maintaining the taste. They also offer many recipes in their class manual. Enchilada Catiarola works well in dishes like Vz stroganoff. Exercise also plays an important part of a good weight loss program and Mrs. Wynard said that any activity that increases the energy output counts. But, if you think it is fun, it is even better. , 7C Vs V Vs 3 med. onion, chopped lb. lean ground beef tsp. oregano tsp. rosemary tsp. marjoram tsp. salt pepper can tomato sauce A 10 oz. can enchilada sauce 8 corn tortillas She suggested walking, swimVs pound sharp cheese, grated ming, square dancing, ball Saute meat and onion until games, golf, anything that uses up calories and is fun. She said brown. Add the herbs and the many people like to exercise salt and pepper. Combine the with television programs to tomato sauce and the enchilada sauce. Pour half the sauce over By cutting down on the works well with ranch dressings keep them going. She said that people dont stop the meat and simmer for five amount of fat consumed, weight which use buttermilk and a seato realize how much fat can be minutes. can be lost. soning packet. In a shallow casserole dish, In choosing a salad when try- burned off in a period of time Fat is the most concentrated form of energy there is, she ing to lose weight, be cautioned through simple things like parkarrange four of the tortillas and said, that is why our body that just because its at a salad ing at the far end of a parking cover with the meat mixture. stores it instead of other energy bar, it doesnt mean youll lose lot and walking, or answering Place remaining tortillas on the phone that is the farthest top, add cheese and pour the forms such as carbohydrates or weight if you eat it, she said. Some people can make a away. Even knitting instead of remaining sauce over that. Fat has about nine protein. calories per gram, while protein salad that has more calories just sitting while watching TV Bake at 350 for 20 minutes. will take off pounds over severThis yields four servings. and carbohydrates each contain than steak and French fries, Each serving equals three meat four calories per gram. she said, especially in the al months. She said that if a secretary exchanges, 1 vegetable exOne teaspoon of margarine dressings. When filling a salad bowl, opt using a manual typewriter change, and two bread has about the same number of calories as for the lettuce, tomatoes, changed to an electric typewri exchanges. cantaloupe, one-ha- V tsp. 1 8 oz. lf Help Kids Start Qad Seating Habits at (Early Age By SHARON meal as a favorite food. Dont needs. Remember that while he force a new food on your child. might seem ravenous during a Would you like a new food forc- growth spurt, at other times his STEELE Raviaw Correspondent Our dinner table is located in a war zone! more than one mother has been known to exclaim. Johnny wont eat his vegetables, Susie gags on meat. Tommy fills up on sweets. And the baby turns his nose up at ed on you? appetite will subside. This Dont be upset if your child phenomenon is especially ob- goes on an occasional food jag. servable in the initial months If you continue to have a variety after a youngsters first of foods available, your child birthday. will soon lose interest in that During the first year, averone food and will return to a age gains in weight and height are over three times those in variety of foods. Desserts and sweets should either the second or third year. not be used as a reward. Using Forcing a child to eat during a them as a reward makes your period can lead to child think they are more im- obesity and eating disorders in later life. portant. Sweets and other foods But what about the older child should only be an occasional who closes his ears and mouth to suggestions for better eating part of your childs diet. Making mealtime enjoy- habits? One nutritionist, Dr. Lendon able will help your child to deFoods for Healthy velop good eating habits. Dont Smith, use the dinner hour for discip- Kids, McGraw Hill, 1981, sugline. gests completely eliminating A childs appetite flucsugar, white flour, or boxed tuates according to his bodys cereals from the house. If they anything that doesnt come from a cow. Sound familiar? Rather than waving a white flag and surrendering to a standard menu of candy bars and root beer floats, the concerned mom might want to try following a few general pointers for teaching good eat-ing habits set forth in Nutrition: Food for Thought, a Utah State Division of Health pam- low-grow- th high-calori- low-nutrie- phlet available through the Family Health Services Branch, 44 Medical Drive, Salt Lake City, Utah 84113: Let your child learn to feed her or himself. It may be messy at first, so put newspaper under the chair, and have a towel ready to wipe up spills. Plan a rest or quiet time before meals. Dont fight with a child who refuses to eat. She or he may be tired, excited, or not hungry. Most children will eat when they get hungry. Offer small servings in d plates and cups. For example: 12 cup milk or juice, 12 slice of bread, 2 to 4 tables- nt e, are not available they wont be eaten. On the other hand, no hungry child is going to turn his nose up at raw fruit, vegetables, seeds and nuts if theyre attractively displayed in strategic locations during the hungry after school hours. According to Smith, the parent who sets out to change his or her familys eating habits overnight is likely to meet loud and vigorous opposition. No one likes having favorite foods snatched away. These parents should not become discouraged. Instead, they should proceed gradually and play on the motivational theme. If you tell an adolescent to quit eating junk food so his schoolwork will improve, he is not likely to change. If you guarantee more stamina for sports and fewer pimples, you will get results. child-size- poons of rice, cereal, or , potatoes, 1 to 2 ounces of meat, fish or poultry, 2 to 4 tablespoons of vegetables and 12 apple. If your child wants more food he or she will ask you. Serve foods that are colorful and in interesting shapes. Allow plenty of time for your child to eat a meal. Children eat slowly, so keep mealtime relaxed and calm. An excited child has a hard time eating. Involving children in the preparation and serving of a meal sometimes increases their . i 3 Class Help's Alfleir you weigh, was her next recommendation. A goal for weight loss is made at the beginning of the program and a graph is kept to chart weight loss. Menus should be By RUTH MALAN Raviaw Correspondent In a behavior modification class for dieters, Mardell Reeves of Kaysville explains the need to change habits. The first weeks assignment is to become aware of your habits. Mrs. Reeves said to write down 10 things you like about yourself, then write down everything you eat all week without dieting. She advises analyzing what you have written to find your problems. One lady explained that she never eats breakfast. After writing down all she ate she found she was eating with each of her children in the mornings without realizing it. Another lady found she was eating three sundaes on a stick each day while watching soap operas. Be aware of what you are eating, said Mrs. Reeves. Measure and weigh yourself each week. A diet should be private so no one knows what made totaling' approximately 1,200 calories a day for weight loss of two pounds per week, according to Mrs. Reeves. When eating, slow down and concentrate on what you are eating. Dont watch television, always sit down to eat, take small portions and eat with a interest in eating the meal. Set a good example. If other people at the table enjoy eating a variety of foods, your child will learn by copying what you do. When introducing a new food, try serving it at the same InJobiitf s she said. good intake record is kept to show what you ate and the amount, the mood you were in and whether or not you were hungry. What you were doing, where you were and who you were with while eating are all al, A recorded. Five or six weeks into the diet, an exercise program such as aerobics dancing is begun. A food chart is kept with points given for no sneaking, no tasting, following the diet, sitting down to eat, setting the Reeves. . to Set a goal improve your table, engaging in no other acTalk to yourself in tivity while eating, the mirror. Discuss your habits, the house, slowing the eating she advised. pace and taking small bites, Recordkeeping is most im- putting the utensil down after portant. Record weight, mea- each bite, and chewing food besurements and eating habits. fore next bite. A reward is given Its easier to diet with a group, when the dieter is able to do but dont bet or compete with these things. Remember that you are the each other. Give yourself a reward of a new item of clothing only person that can make you when youve reached your go diet, said Mrs. Reeves. plate and fork, self-imag- . c said Mrs. fat-proofi- Spring, 1983. 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