OCR Text |
Show Choosing food can lead to weight loss Think about what you will eat rather than what you shouldn't, and you are more likely to fill up your days with healthful but delicious menu options--an- d feel good about yourself and your eating habits, says a Stanford diet and health researcher. "Because of the educational and promotional focus on low-fand low cholesterol eating, people often become fixated on the foods they need to avoid rather than identifying food choices that are both appetizing and health promoting," says Joseph Carlson, RD, PhD, research associate and registered dietitian at the Stanford Center for Research in Disease Prevention. Focusing on what at May you shouldn't eat can be frustrating and is not the best way to achieve a positive, sustainable eating pattern. Focusing on tasty fiber-ric- h items might be a useful tool. For example, in the late morning remind yourself that for lunch you will be having a bowl of Mediterranean-styl- e pasta. Or a maybe youll behaving bowl of bean soup and a sandwich made with whole-grai- n bread smothered with vegetables. And for dessert, some fruit or a modest portion of pie are in the offing. "Thats better than focusing on avoiding a double cheese bacon burger, fries and a Coke." says Carlson. good cheer, love and good fortune make this a Christmas to remember. Thanks for making this past year unforgettable for us. Ron s Service Ron & Gertie Ann Bray A key step in successful eating is to identify a wide variety of fiber-a- nd nutrient-ric- h, fat foods that you enjoy and can include regularly in your eating plan. In general, diets that are high in fiber are also high in and phytochemical nutrients (plant chemicals) that may reduce the risk of both cancer and heart disease. Unfortunately, the average American only eats 16 grams of fiber per day well below the minimum recommended intake of 25 grams of fiber per day. Some recent studies have indicated that diets with fiber intakes higher than current recommendations have additional benefit. "Several studies have shown that 35-4- 0 grams per day of fiber provide greater benefits against selected potential health risks, such as high blood pressure, or high blood cholesterol." It may also help blood sugar problems and weight control, he adds. Carlson says fiber supplements are not the way to go. "The best way to achieve your fiber intake is by eating vegetables, whole grains, whole fruit, beans and modest amounts of nuts and seeds. Unlike fiber fiber-ric- h foods supplements, contain a variety of the important nutrients and phytochemical that appear to have unique health benefits independent of fiber." Fiber is readily available in many of the foods you probably enjoyor will soon learn to like. As a general rule, choose breads, cereals and grain products that contain 2 or more grams of fiber per serving, says Carlson. For unlabeled whole foods. Carlson offers some estimates: a serving or 12 cup of vegetables contains 2-- 3 grams of fiber, and a medium piece of fruit (apple, orange, pear) contains about 3 grams of fiber. Youll get about the same 3 grams of fiber from approximately 15 large grapes, or 13 to 12 cup of most berries. One-ha- lf cup of cooked beans packs about 7 grams of fiber-n- ot to mention a variety of nutrients. "Take a couple of days and add up how much fiber your food choices contain to see if you are getting at least 25 grams per day," asks Carlson. "When you make good high-fibselections, youll probably find that you think less about those foods which are high in saturated fat and cholesterol, or those with a lot of sugar. These food sources clearly should be minimized particularly if you are at high risk for heart disease, cancer or are attempting to lose weight." Carlson says. 2-- December 22. 2000 - The Eureka Reporter - Page Five Winter safety tips Winter recreation in the Uinta National Forest is adventurous, fun and exciting, but it can also be hazardous and deadly. A successful and safe winter recreation experience depends on the users' knowledge and personal responsibility. Winter recreationists often share the same areas and routes. To ensure your safety: - Operate snowmobiles at a minimum speed near skiers, snowshoers and hikers. Maintain that speed until well beyond those on foot. Users should operate their snowmobiles in a manner that ensures control at all times. - Skiers, snowshoers and hikers should remember that snowmobile operators are generally not able to hear other ap Here's hoping you get everything you want and more this year. Many thanks and Merry Christmas to you and yours. Chief Consolidated Mining Company Adren Underwood, General Manager er To have friends like you! From visions A of sugar plums, to late night reruns of Christmas Carol, were hoping you enjoy all the delights of this special season. Thank you one and all for making this past year Wishing You ! ...the Greatest Robert and Sherlin Grill i k oui best wishes for a holiday (me4 with good hippiness, love The man with power but without conscience, could, with an eloquent tongue, if t? cared for nothing but his own power, put this whole country into a flame. Woodrow Wilson support. In 1600. the term daschund was first used to refer to the short-legge- d dogs bred to hunt badgers (dachs in German). It is one of the great troubles of life that we cannot have any unmixed emotions. There is always something in our enemy that we like, and something in our sweetheart that we dislike. William Butler Yeats er contentment. Think you for your continued a sweet one for us. Tintic Service Inc proaching trail users. Common courtesy and respect for others will add to a positive experience. - Before you leave, notify a responsible individual of your planned route of travel and lime of departure and return. Be sure to check with that individual when you return. Snowmobilers are not permitted in wilderness areas. There are three wilderness areas within the Uinta National Forest: Ml. Ncbo. Mi. Timpanogos and Lone Peak. Consult a forest map to determine wilderness boundaries before beginning your trip. Avalanches present a hazard to winter reercationists. Understanding the basic dangers can help you avoid being caught by an avalanche. Senior Citizens y |