OCR Text |
Show b REFLEX JOURNAL BULLETIN SweetMoUs, Tflvts The Worlds Greatest Diet MENU PLAN 1200-CALORI- E (Select these daily portions, below, from the appropriate list of food groups) BREAKFAST Fruit: Choose one High Vitamin-portion Protein Food: Choose one portion Bread or Grain Product: Choose one portion Milk or Substitute: Choose one portion DINNER C Protein Food: Choose three portions Vegetables (raw and cooked) a. High Vitamin A: Choose at least one portion b. Other Vegetables: Eat freely from groups a and b (except beets, carrots, onions, pumpkin, winter squash; limit those to Vi cup portion) c. Potato or Substitute: Choose one portion Fruit: Choose one portion Milk or Substitute: Choose one-haportion lf SNACK matzoh graham squares 6 thin crackers Vi 2 4 pancake 5 waffle 6 tortilla slice of 'A Seven-year-ol- 14 pizza at Starchy Vegetables V cup sweet potato Vi cup corn Vi medium ear corn Vi cup potato, peas, winter squash Vi cup cooked legumes Vi cup parsnip V cup pumpkin SAMPLE 1200 CALORIE Breakfast 1 medium orange soft-cooke- 1 ': 1 egg d bagel with tsp. margarine cup skimmed milk or Milk Substitute lf 1 cup (8 oz.) skimmed milk, skimmed buttermilk, or low-fyogurt Vi cup evaporated skimmed milk Vi cup skimmed milk powder 1 1 lf b. Others: asparagus, bean sprouts, beets, bok choy, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, green beans, green pepper, lettuce, mushrooms, onions, summer squash, rhubarb, sauerkraut, tomatoes Lunch 2 oz. tuna fish 2 slices whole-whetoast Cole slaw and tomato at tsp. mayonnaise small banana Vi cup skimmed milk 1 -- 1 Vegetables Vi cup cooked or 1 cup raw a. High Vitamin A: broccoli, carrots, dark green leafy vegetables (beet, collard, dandelion, mustard, and turnip greens, escarole, kale, parsley), red pepper, Swiss chard, watercress, pumpkin, winter squash MENU d, 1 FATS Choose three portions daily -- ld at Fruit: Choose one portion of flour into the bread ingredients. You can shell with a pie filling of your choice juv do this until the mixture becomes stiff. Peo- before serving. LAYTON - Sweet rolls and Swedish ple who dont have bread hooks for their FILLING TOO early will cause the shell Sand Tarts are the two speciality items that mixer can still do this. to become soft. Top with whipped crearr earned Mrs. Malinda J. Spencer favorite mixed with powdered sugar instead of gradissolve the MALINDA cook honors for this week. usually doesnt , with it nulated sugar. The powdered sugar will before in warm water mixing yeast MRS. SPENCER, a young mother of other ingredients. Just put the yeast in keep the cream from separating. Use a pastry tube and a star tip when applying the three boys, is a native of Siguid, Utah. She with the liquids, she says. Monounsaturated consiare and tarts whipping cream to the tart top. is the second oldest child and the oldest Although sweet rolls 1 her tsp. olive or peanut oil finest Malindas in be creations, to dered a of children. She family twelve daughter 5 small olives The special tins used to bake these tarts has an older brother who is 30. The boys seem to think chocolate chip cookies 10 peanuts or almonds in several different shapes. About two come youngest member of her parents family is should be included on the list. 2 large pecans should be purchased. The imported dozen I in the Jason explains, 3. egg. put available at Rainbow Gardens and are tins 18 avocado also Jesse and John is suJoe Malindas father, a Jorgensen other speciality stores. bakes Malinda when in probably involved in sheet rock become a factory Siguid. pervisor 1600 CALORIE MENU PLAN Her mother, Bonnie Jorgensen, is an excel- cookies. ONE EASY food item that can be made up lent cook. Malindas recipe for sweet rolls BREAKFAST and served at weddings or open make to how LEARNED MALINDA easily was developed by her mother. Swedish Sand Tarts several years ago when houses is a potato donut hole with pie filling High Vitamin C Fruit: Choose one A FAMILY oriented person, Malinda ex- she and Bennion were vacationing in Cali- Make up a potato donut recipe. Roll out the portion Protein Food: Choose one portion plains her ancestors migrated to Utah from fornia. She went into a speciality store and dough and cut it into round shapes. Deep fat holes and roll them in a macaroon Bread or Grain Product: Choose Norway. Her mothers uncle created the picked up some of the imported tins that are fry the coconut mixture. Before serving, fill with a two portions handcart sculpture that is on exhibit at Tem- used to bake the tarts. Milk or Substitute: Choose one Since that time, Malinda often receives pie filling of your choice. Malinda sered ple Square, in Salt Lake. Malinda was attending BYU when she telephone calls from friends and relatives these at her wedding. portion met Bennion Spencer who was originally asking her to make the tarts for special occaCINNAMON ROLLS LUNCH from Layton. The two were married and sions like weddings and bridal showers. margarine, melted in square settled Food: Protein Choose two portions Layton. milk is that poured into the melted maTHE NICE THING about the tarts ': cup Bread, Grain, or Starchy Vegetable: Cool and make about place in a mixing pan You can are rgarine. FOR SEVERAL years, Bennion was em- they inexpensive. Choose two portions Add: Malinda. for 50 Comcrusts $2, the National says Republican Vegetable: Choose two portions raw ployed by 3 eggs The tarts are easy to make. They can be mittee. He was in charge of local elections andor cooked (not potato or boxes in cup sugar for the eight Western States. Although he frozen if they are placed big bakery substitute) Vi tsp. vanilla gave up thisjob to return to school, Bennion to protect the fragile crusts. Fruit: Choose one portion ': tsp. lemon extract is still somewhat involved in politics. He is Milk or Substitute: Choose one-haTART FILLINGS can be anything that is Tablespoon salt now a consultant for the Republican Guberportion wed2 the at used scheme suited to the color cups hot water natorial campaign in New Mexico. Mix with an electric mixer or shower. About two years ago Malinda started to ding Cherry, strawberry, DINNER Add Va cup warm water work for the Smiths Food King organiza- blueberry, lemon and chocolate fillings all Protein Food: Choose four portions 1 teaspoon sugar tion in the bakery department. She has work well in the Swedish Tart. Vegetables (raw and cooked) 3 rememis to the Malinda teaspoons yeast worked in five different stores. When the recipe easy says a. High Vitamin A; Choose at Continue mixing store opened, Malinda transferred ber. Just think 1 , 1 , 1 , 1 , 2 and youll have it Layton least one portion Add 1 sifter flour (about 4 cups) and mix to this store which is close to her home. She down. b. Other Vegetables: Eat freely with the electric beaters. Add enough flour is now the supervisor of the bakery departfrom groups a and b TARTS SAND to make a soft dough. SWEDISH ment at the Layton store. (except beets, carrots, onions, 1 or butter margarine cup pumpkin, winter squash: 1 LET RAISE. Punch down and let raise MALINDA says she has learned many cup sugar limit these to portions) 1 Roll out to the thickness of a finger. of short and methods cuts egg baking again. good c. Potato or Substitute: Choose 1 while working at Smiths. For example, teaspoon almond extract Spread with a melted square of margarine. one portion 2Vi cups flour Add sugar, cinnamon, brown sugar, chopwhile letting the dough raise in a yeast Bread, Grains, or Starchy in the oven the Malinda ped nuts and raisins if desired. bread, dough places Vegetable: Choose one portion CREAM THE first ingredients adding the Roll up and cut using a piece of thread, along with a flat pan of water. The thermoFruit: Choose one portion stat is set on warm. The moisture from the flour last. The dough can be refrigerated dental floss or fishing line. This keeps the Milk or Substitute: Choose one-hainto a ball the dough from pinching down on the end like it pan of water works like a Proofer and until it is stiff. Roll the dough portion makes the yeast work better. The result is a size of a walnut and place the ball in the does when it is cut with a knife. Jelly can be light bread product. The same thing hap- middle of the tart tin which has been added to the top just before baking. SNACK pens when you place a warm wet dishtowel greased. minutes. Press the dough out until it reaches the BAKE AT 350 degrees for Fruit: Choose one portion on top of your bread and place it outside in or Ice while still warm. Chocolate icing is the sunlight. top of the tin. Bake at 350 degrees for FATS Another bread making tip Malinda gives 12 minutes until it is a light yellow, just good. Orange extract added to w hite icing is is to use the mix master to mix the first cups brown around the edges. Cool. Fill the tart also good. Choose four portions daily By DO.NET A GATHERUM d Grain Products Vi cup cooked cereal V cup most ready-to-ecereals (not presweetened) Vi cup cooked rice, all pastas, buckwheat, bulgur wheat, grits 2 Vi tbsp. flour Milk LEADER SEPTEMBER 30, 1982 20-2- 5 1 1 1 c. Vi Dinner 3 oz. roast chicken Vt cup braised carrots Vi cup baked potato with Vi cup low-fyogurt Mixed green salad 2 tsp. Italian dressing small apple Potato or Substitute cup potato, peas, SAMPLE 1600 CALORIE MENU or winter squash Vi cup cooked legumes (lentils, chick peas, lima or soy beans, etc.) Vi cup cooked rice, all pastas, grits, buckwheat, or bulgur wheat Vi cup plantain, name, yautia, or dasheen Vi cup corn or Va cup sweet potato or 1 slice bread at 1 Snack 1 medium peach LUNCH also good sources of vitamin C Protein Food: Choose two portions Bread, Grains, or Starch Vegetable: Choose two portions Vegetables: Choose two portions raw and-o- r cooked (not Potato or Substitute) Fruit: Choose one portion Milk or Substitute: Choose one-haportion FOOD GROUPS & PORTION SIZES lf Fats Polyunsaturated safflower, corn, tsp. oil sunflower, soybean, or cottonseed. (Do not use palm or coconut 1 oils) tsp. margarine (first ingredient listed should be liquid) tsp. mayonnaise 2 tsp. salad dressing 6 small walnuts 1 Breakfast Vi medium grapefruit 2 oz. cottage cheese toast 1 slice Va cup shredded wheat cup skimmed milk 1 whole-whe- at By CLINT WARDLOW - An d KAYSVILLE class structure initiated this year at Davis High School provides tighter and leaner -- Lunch 8 oz. tomato juice 2 oz. lean hamburger Enriched hamburger roll Va small cantaloupe Vi cup skimmed milk Dinner 4 oz. Lemon Broiled Fish Steamed broccoli 1 cup brown rice and onions Sprout and Cucumber Salad 2 tsp. dill dressing 2 medium plums ': cup skimmed milk 2 tsp. margarine (for fish and Fruits: Vi grapefruit, Vi small cantaloupe, medium or mango, papaya, 3A or cup tangerine, orange strawberries, 4 oz. orange or 5 oz. grapefruit or 8 oz. tomato juice Vitamin-- C 1 cial Science teacher Daniel D'Hulst. Under the new system a student enrolls for eight classes instead of the traditional six. Four 85 minute class sessions are taught in a day, replacing the six period, 55 minute school day. rice) Proteins oz. poultry, lean meats, fish, or canned tuna and salmon (limit meats to 16 oz. a week) 1 oz. part skimmed hard cheese 2 oz. cottage, pot, ricotta cheese or queso bianco 3 sardines, 5 clams, shrimp, or 1 oysters 1 medium egg (no more than one at a meal) Vi cups cooked legumes (reduce Bread by 1 when using legumes) 1 Vi tbsp. peanut butter or 3 oz. tofu Breads 1 slice bread Vi Vi Vi bagel pita bread English muffin life-styl- e. at THE CLASSES are broken up into A and B blocks which alternate during the school Snack 1 small pear week; A block classes being taught on Mondays, Wednesdays, and Fridays, and B block classes on Tuesdays and Thursdays. The blocks alternate weekly to allow equal time for all classes. "This allows the student to take a lot more subjects during HELPFUL DIET TIPS This diet was devised to serve as a guide to sound nutrition as well as a weight-los- s plan. Its aim is to establish good eating practices and to be sufficiently flexible to meet the demands of your By following these tips, you will not only lose weight, but youll get the most from the diet. 1. Meals will be more interesting and nourishing if your selections are from a wide variety of foods. 2. Pay attention to portion sizes. 3. To retain nutrient value, cook vegetables quickly in a small amount of water with the lid on. Most vegetables may be eaten raw. 4. Use legumes combined with grains frequently. (For example, Vi cup cooked kidney beans and Vi cup cooked rice; or 2 tbsp. peanut butter and 2 slices whole-whebread.) Good-qualit- y protein is supplied when these foods are paired. Legumes also supply fiber. 5. Whole grains contribute fiber and trace elements (zinc, manganese, iron, etc.) and are preferred to refined grains. 6. High vitamin C foods enhance iron absorption and should be eaten with iron-ric- h fods. foods are meat, fish, poultry, egg yolk, liver, whole and enriched grains, legumes, dark leafy greens, and dried fruit. stu- THE NEW class structure allows teachers to cut the fat out of classes, said Davis So- 1 Other Fruits I small apple, pear, or banana medium peach or nectarine 2 medium apricots or plums 2 dried apricots or prunes 2 tbsp. raisins Vi cup grapes, cherries, blueberries, raspberries, blackberries, or pineapple 18 medium honeydew I cup watermelon Vi pomegranate 'A cup pineapple or apple juice V cup grape or prune juice eight-perio- learning, teachers and dents agree. 1 High BH8 Schedule: Tighter 7. You may drink coffee and tea (in moderation), water, club soda, bouillon, consomme. 8. You may use salt (in moderation), garlic, pepper, other spices, herbs, horseradish, lemon, lime, vinegar. 9. Keep animal fats, such as those in meats or dairy products, to a minimum. a. Choose fish and poultry (fat removed) more frequently than meats. Limit meats (lean beef, pork, lamb, veal) to 6 oz. a week . b. Egg yolks and liver are high in cholesterol; eat no more than 4 eggs a week and only one at a meal; liver should be eaten once a month. c. Frankfurters and most cold cuts are high in fat and salt and should be avoided. d. Limit hard cheeses to 4 oz. a week. e. Select more polyunsaturated fats than monounsaturated fats. 10. Avoid sugar, syrups, honey, and foods made with these ingredients. 11. Weight loss will be accelerated by increasing your physical activity (exercise). 12. Check with your doctor before starting this or any diet. Also ask your physician whether or not you should take vitamin supplements while on this diet. high school, Principal Richard Stevenson, explained. THERE ARE many other advantages to the new sche dents more time in completing tests, according to Mrs. Kathy Skinner, new program. Cottonwood, Taylorsville, and San Juan high schools are the other schools around the state involved in the eight period school system. English and French teacher. Davis is one of four schools in the state to participate in the THE STRUCTURE also gives the student more time to complete projects during vocational classes or lab in science classes. The 85 minutes gives the teacher the advantage to treat the material in the lab thoroughly and gives the student more working time in the lab, periods said Biology teacher Paul Badali. I LIKE it because it gives me more time to complete projects in Ag class, junior Todd Anderson said. Though the system makes students sit in classes for longer periods, most students said it made the day seem to go faster. Mr. DHulst also said that the primary task of g no longer effects the time given to lectures and classwork as much as during the 55 minute class period. role-takin- THE NEW system allows teachers to review material before tests and gives slower stu- - Central Davis Jr. Has Many Students By MICHELE WASHBURN 1 part-skimm- duling, attested members of the faculty and studentbody. It allows the student more time to complete homework, for example. I like the extra day we have to turn in assignments, said student Korilyn Campbell. We have a large enrollment, says William G. Warren, principal of Central Davis Junior High. I am pleased with the actions of the students, and glad that the ninth grade is accepting the seventh graders. THE SCHOOL has been in- volved in several activities. The volleyball and wrestling teams defeated North Layton in both of their events. School pictures were taken Sept. 21, and Centrals wrestling and volleyball teams played Kays-vill- e Sept. 22. The first dance of the year, Back to School Boogie, was held Sept. 24 and the ninth grade home economics classes have had a sandwich making contest. THE USHER squad under the direction of Mike Fessler, helps at many of the activities. Members of the squad are Renee Bates, Steve Brown, Jodi Budge, Tiny Byrns, Donna MISS TEEN UTAH Espinoza, Missy Gillespie, Scott Jacobsen, Cathy Keen, Sheldon Killpack, Wendy Larsen, Teresa Norton, Cam-mi- e Olesen, Guy Smith, Tammy Talbot, and alternates Rex Brimhall and Kim Linder. The American Cancer Society is sponsoring the annual Allnutt Memorial Writing and Cartoon Contest. The purpose is to have teenagers show their peers the hazardous effects of cigarette smoking. The contest is open to all the students at Central Davis, and the three categories are: feature stories, editorials and cartoons. The journalism class, under the direction of Mrs. Nedra Hunt, with Michele Washburn as chairman, will handle the contest for CDJH. 0mm d Natalie DeGraw displays the winning smile that helped her capture the Miss Teen Utal pageant, last Saturday. Sixteen-year-ol- FARMINGTON - A old Davis High School student was named Miss Teen-Uta- h in a ceremony held in Salt Lake City on Saturday. ar NATALIE DeGraw beat out 44 other girls from around the state and will represent Utah in the Miss Teen USA pageant next spring. I couldnt believe I won, Natalie said, I just went down there to have fun. SHE BECAME a contestant in the pageant when her older sister, Stephanie, sent in a con test application unbeknowst ti Natalie. Natalie plans to go t Brigham Young Universit when she completes hig! school. She wants to major ii dance and minor in specia education. SHE SAID that she is hor ored to represent Utah in th Miss Teen USA pageant an Natalie said she hopes to wir but her main object is to hav fun at the pageant, cw |