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Show Alunye Citp ‘Notes JANUARY 27,1995 -3/4 The "No Discipline” Diet Remember Halloween cookies? with orange frosting faces. Then Thanksgiving with turkey and pumpkin few hiistmas those The cnes and M&M there was all of that pie. Add a goodies and the New Year's party fare, and by Super Bowl Sunday it's time to think about the big "D" word. There are two ways to approach _ fitness: Total commitment which makes diet and exercise an all-consuming passion, or a more casual strategy of modification. For those who prefer the latter, the "No Discipline Diet" may be a perfect solution. There is nothing to buy. There are no forbidden foods. There is no implied guilt, competition or strict schedule. There are no sudden changes, just a few common sense suggestions for moderate weight loss and increased vitality over a twelve week period. The first week: 1. First thing every morning, before that cup of coffee, Coke, juice or whatever it takes to get _ going, drink two 8 oz. glasses of water. 2. Doeat breakfast. - 3. Give the car a break on those short trips. Milford may not have a gym, but it does have clean air and a beautiful view of the mountains. 4. Include foods from all five food groups every day. Aside from supplying basic needs, a well- balanced diet helps eliminate cravings which lead to overeating. 5. Lighten up the evening meal. Evening calories are less likely to _ be burned up. 6. Increase fruit and vegetable intake. Decrease fat. 7. Drink a big glass of water every two to three hours throughout the day. 8. Don't trust salads, especially when dining out. A taco salad, for example, ranges from 850 to 1,000 calories and-is likely to have upwards of 30 grams of fat. 9. Excessive hunger is the enemy. A graham cracker or a piece of fruit may ward of f the tendency to — binge. . 10. Keep goals realistic. 11. Seek a medical opinion before making extreme changes in diet or lifestyle. 12. Celebrate mealtime. Healthy food can be tasty, substantial. ” attractive and Approximately 20 minutes preparation time is all that is needed for the following 450 (550 with optional baked potato) calorie meal. Vegetable-Rice-Stuffed - Chicken 1/2 cup water : 1/4 cup quick-cooking rice 1/4 cup shredded carrot 2 Tbsp. snipped parsley 1 tsp. instant chicken bouillon granules 1 cup orange juice 1 Tbsp. quick-cooking tapioca 1/8 tsp. allspice Ib. (4 medium) PAGE 8 boneless, skinless chicken breast halves. 1 lloz. can mandarin orange sections, drained. Combine uncooked rice, carrot, minutes or until liquid is absorbed. In a small bow! combine orange juice, tapioca and allspice. © Let stand for 5 minutes. Rinse chicken; pat dry. Place each breast half between 2 pieces of waxed paper and pound with a meat mallet to 1/4-inch thickness. Spoon 1/4 rice mixture on each chicken piece. Fold in sides and roll up jelly-roll style. Place chicken rolls, seam side down, around the edge of a 2 qt. microwave safe casserole. Pour orange juice mixture around chicken. Add orange sections to center 3 minutes thickened, parsley, green onion, and bouillon granules in covered 2 dt. microwave safe dish. Cook on high for 5 minutes. Let stand 5 of casserole. Cover and microwave on high for 8 to 10 minutes until chicken is tender and no longer pink. 218 calories per serving; 21 g protein; 26 g carbohydrate; 3 g fat. 54 mg cholesterol; 283 mg sodium. Creamed Broccoli and Onions 1 10-oz. pkg. frozen cut broccoli 1/2. cup frozen small whole onions 1/2 skim milk 2 tsp. flour 1/8 tsp. dried thyme, crushed 1/8 tsp. pepper 1/4 cup reduced-calorie dairy sour cream 1 Tbsp. grated Parmesan cheese Place broccoli and onions in strainer, thaw slightly under cold running water. Drain well. Combine. milk, flour, thyme, and pepper in microwave Health Fair safe bowl. Stir until smooth. Cook, uncovered, on high for 2 to or until stirring slightly every 30 seconds. Add broccoli and onions. Cover with wax paper and microwave 4 to 6 minutes until vegetables are crisp-tender. Stir in sour cream and sprinkle with cheese just before serving. 63 calories per serving, 5 g protein; 9 g carbohydrate; 2 g fat: 1 mg cholesterol; 78 mg sodium. For an additional 80 to 100 calories, add a baked potato to satisfy the heartier appetite. Try a little lemon and pepper seasoning salt or some salt-free Mrs. Dash combined seasoning instead of _ butter or sour cream. Apple-Granola Crisp 3 cups sliced peeled apples with cinnamon. Combine apple _ juice and brown sugar. Cover with waxed paper and microwave on high-5 to 7 minutes or until apples are softened. Mix graham cracker crumbs, granola, and pecans. Cut in margarine until mixture resembles coarse — crumbs. Sprinkle topping on apples before serving. 173 calories per serving. 2 g protem; 29 g carbohydrate; 6 g mg cholesterol; Melva Marhet, from the S.W. Division of the Utah Cancer Society, Julie Barnes representing Physical Therapy; Chellie Craw with the Ambulance plus many EMTs manning their booth where individual CPR packets were made available, Dr. Brian Whitney Optometrist performed free Glaucoma checks, Charolotte Yell represent the American Cancer Society with packets and Mary Wiseman, P.A. 97 mg available on Family Planning: DeNean Petersen was available to explain the process Advanced Directives Wills; manned _ many of giving or Living A Teddy Bear clinic was by Dr. hospital Spaulding staff and nurses, Hospital Auxiliary Adult and Junior volunteers were there to help; Kathleen Davis and Becky Baxter performed blood glucose checks; Ron Moody Pharmacist was there to answer any medication questions, Ruby Vodak, Dietitian was there with many dietary handouts; Mary Maxey. from hospital laboratory collected blood for chemistry analysis and local CNAs provided blood pressure checks; Howard had available. dental Dr. David information The health _ committee greatly appreciated support and appreciation of many health care professionals fair the the that supported this health fair and are looking forward to a bigger and better health fair for the coming year. -. For comments and _ suggestions for the future, contact Tracy Walker, next years health fair committee chairperson. Oe Yoh Renegade Band 9:00 P.M. January 28th $3.00 per person - $5.00 per couple Super Bowl Sunday With Snacks The PubIs A Private Club 413 South Main Milford. - had information and counseling 1/3 eup apple juice 1 Tbsp. brown sugar 1/4 cup crushed graham crackers 1/4 cup granola, crushed 1 Tbsp chopped pecans 1 Tbsp. margarine Arrange apples in an even layer in a microwave safe dish. Sprinkle 0 Southwest Utah Mental Health, Alcohol and Drug Center; Patrea R.Mortensen from the Office of Family Support, State of Utah; information, 1/4 tsp. ground cinnamon fat, There were 21 booths including Melanee Devey with Baby your Baby; Teresa Gray with aS Taxpayer Brain Teaser The Lee home, on East Center in Beaver, is nestled between the Courthouse and the new high school. How long would you guess it will be before one or both of those entities need a parking lot? — |