OCR Text |
Show b,y SwitAug Jorgensen, USU FCS Extension Educator, Garfield County If you're like most and gain weight. Also, bepeople, this is the time of ing in a hurry can cause us year when you either make to not feel full when we are. new year's resolutions, set Slow down and savor your goals, or say you're not go- food. ing to because you always Drastic Changes/Yo-Yo break them anyway. Effect: Small changes over Setting goals is often an a lifetime are more effective important part of "moving than trying to do the whole forward" in our lives, how- "gump" (as my grandson ever, one of our failures in calls it) at once. Fad dimeeting our goals is not ets also have a tendency having a doable plan. Goals to cause weight gain later should be SMART- Specif- and we end up having even ic, Measurable, Attainable, more weight to lose than we Realistic, and Timely with started with. Notice how a plan to achieve it. you're feeling when you Two of the most common eat. Our emotions can congoals we set are financial or tribute to overeating too. weight loss goals. Here are Loose Fat, Not Muscle: some ideas on weight loss: We want to make sure we Appropriate Proportions: are losing fat, but not musWe suffer from "portion dis- cle. Gradual weight loss, tortion" and "biggie sizing" one to two pounds, eating everything (well, almost). right and increasing our By eating the right amounts activity will help us to do and not over-eating, we can that. Remember that musmaintain a healthier weight. cle weighs more than fat, so Larger plate sizes also tend when exercising, you may to encourage us to eat more be trimming down and losthan we should. ing fat, but still weigh the Don't Skip Meals: Skip- same because you are gainping meals has our bodies ing muscle. thinking that we are in starDrink Plenty of Water: vation mode and it actually Water helps curb appetite tries to store food (fat) for and sometimes when we us. Also, smaller meals and think we are hungry, we healthy snacks throughout may actually be thirsty. the day can help us to loose When feeling thirsty, we weight or help maintain the are probably already dehyproper weight. drated. If you don't like tap Cutting Out a Food water, try drinking filtered Group: All food groups or bottled water. (even sweets) have a purFor more information on pose in our diets in helping Steps to a Healthier Weight, us maintain proper weight. Serving Size, Menu PlanCutting out a food or food ner, MyPyramid Tracker, group (unless we have an Tips and Resources and allergy or other health rea- more, check out MyPyrason) can cause us to be less mid.gov. healthy or heavier, rather Food $ense Nutrition than loose weight. Choos- Education: The Food $ense ing foods with healthy fats Nutrition Education pro(mono- and polyunsatu- gram aims to help those rated and Omega-3 fatty low-income families budacids) are important in our get properly and get the body functions rather than best nutrition out of what unhealthy (saturated and they can afford. It can also trans-) fats which can cause teach nutrition basic inforhealth risks. mation to any youth or adult Focus on What We regardless of income level CAN Have: Focus more and help us understand the on increasing fruit (to 2 above information. servings), vegetable (3-5), Other Goals: Now for our whole grain (half of 6 oz. financial and other goals, I should be whole grains), have some other classes and low fat meat (5.5 oz.) and programs that may help you dairy (3) servings per day towards your goals or resorather than what you "can't" lutions. have. Having a small porUtah Saves! Sign up as tion of dessert, rather than a Utah Saver and receive a not at all will keeping us monthly emailed newsletter from eating the whole pie of tips and information that later because we didn't eat helps encourage you to save "any" now. money and/or reduce debt. Too Much Stress/Not It is a refreshing change Enough Sleep: Studies to all the advertising that show that both of these can tells us to spend our money. cause us to be unhealthier Also, throughout the year N.10.11000:4:10•01■. -VNA 1%.-40%. FENCE LINES 36,‘,N r (( 4" Perhaps you read the weekly poems, published in The Insider. If that's the case, well, I appreciate. I happen to be the writer. My name is Old Ray Conrad, and I thank you for taking a look, And if it happens to interest you, please know that I've made a book. Some of the poems from Insider years. Lots you've not seen, I think. Profusely illustrated with drawings in pen and ink. All done by ME! I hope it don't sound like I'm bragging lots this year, But any ways the book is published and we have copies here. For sure you can find it on Amazon. They're selling it, I have seen, But if you want to buy locally I think that that would be keen. "FENCE LINES" is the name of the book. Fifteen bucks is the fee That I am asking from local folks if they purchase a copy from me. They might be more when they get in the store, so call now, and be my hero. At four three five, four two five, three seven nine and zero fi air, II, rip.: „ Page The Garfield County Insider January 14, 2010 Barnett's ORTHODONTICS www.bracesbybarnett.com Poems written by Ray Conrad www.raymondconrad.com gif r 141111110 <4`.‘:N.—v\NI:\1•116•4'1/4N:Vsavi vs. ■■•••■000.1104.N.+AvokVb*:44' we have a drawing for prizes to help reward you for your saving efforts. IDA/Basic Personal Finance Classes: These classes can be taken by anyone who would like help with some basic personal family financial information. This class can also qualify someone with certain income levels for the Individual Development Account savings program, which is a 3:1 match toward a home, education or business. It may seem too good to be true, but it is hard work to complete the class, application qualifications and save the money for the required amount of time. Computer Basics Class: Geared toward seniors, this class covers the very basics of operating a computer. Sometimes participants even start with learning how to use a mouse! Small Business Development: If you're thinking about starting a business or would like help with an existing business, there are resources that can assist you in your business endeavors. The BOSS (Business Outreach Support Services) Toolkit can be of assistance if you are planning to start a business. I will also be presenting classes for those who are interested, based on request. If you already have a small business, you may benefit from the business assessment that can put you in touch with resources available to you. Whether you are interested in starting a business or already have an established one, you may benefit from meeting with Craig Isom of the Business Resource Center who will be here in Garfield County the afternoon of Tuesday, January 25th. I will be coordinating time and location of these half hour visits based on participant request. Please contact me if you are interested in any of the above. Dine and Discover: 0.k. I know it sounds hokey, but we can't use Lunch and Learn even though Extension has for years because someone else trademarked it. Anyway, once a month I would like to have a "BYOL" (Bring your own lunch) at the county courthouse for a short class. Our first one will be Thursday, January 21 at 12:00 noon in the Commission Chambers. I don't have the topic yet, but it will be something to do with weight loss and being healthy. Other Programs: For more information on the above, to let me know that you're interested or to have classes in your area please contact me at: Utah State University Garfield County Extension, 55 South Main, Panguitch, Utah, in the County Courthouse, call me at (435) 676-1114 or visit our website at http:// extension.usu.edu/garfield or http://garfield4-h.org . s Toll Free 1-888 BRACE ME OBITUARIES PETE L. OLSEN Pete L. Olsen, age 60, a resident of Espanola passed away unexpectedly on Wednesday, December 30, 2009. He was preceded in death by his daughter, Serena Sandoval; paternal and maternal grandparents; brothers, Brent and Jeremy Olsen; father, Hal Olsen; and son-in-law, Davy S. Chavez Jr. Pete graduated in 1968 from Panguitch High School and was the first wrestler from Panguitch to place in State. He was a Vietnam Veteran from (1970-1972). He loved going fishing and camping with his grandson, Alan. He enjoyed entertaining his family and friends with his guitar and beautiful voice. He was a great student and teacher of life and will be dearly missed. Pete is survived by mother of his children, Aggie Olsen; daughter, Jena Olsen; and son, Rocky and companion Stacy Salazar, all of Espanola; daughter, Juliana and Emiel Baumgartner of Germany; grandchildren, Michael Sandoval IV, Nattlee "Nickel" Chavez, Alan, Winter, and Penelope Olsen; mother, Vera Olsen of Utah; sisters, Shyanne and husband Robert Dickinson, Alana and husband Dennis Davis, Lisa and husband Glen Worthen, Sharron Draper, all of Utah; brother, Dennis Olsen of Washington; sister, Mickie Hayward of California, and many nieces, nephews and other relatives and friends. Services were held at Vargas Funeral Home in Santa Cruz, New Mexico. He was laid to rest at the National Veterans Cemetery in Santa Fe, New Mexico. Intermountain Garfield Memorial Hospital 200 North 400 East • Panguitch, Utah 676-8811 www.garfieldmemorial.org Family Practice Dr. Richard Birch Dr. Todd Mooney Becky Roberts, FNP Tim Dennis, PA-C Dr. Mitchell Miller Speech Therapy Flora Howard Anesthesiology Lewis Barney, CRNA Certified Nurse Midwife DeAnn Brown, CNM VISITING SPECIALISTS FOR JANUARY 2010 Dr. Robert Pearson 12 Ear, Nose Throat 676-8842 Dr. Randy Delcore ? Orthopedist 676-8842 Dr. Eric Maxwell 13, 27 Audiologist 676-8842 Dr. Mark Hansen 21 Gen Surgeon 676-8842 Dr. Brad Webb 4, 18 Podiatrist Dr. Robert Nakken 7 Orthopedist 676-8842 Dr. Ronald Crouch ? Urologist 676-8842 Dr. Donald Lappe' 27 Cardiologist 676-8842 (800)260-3668 Our Pharmacist, Tim Smith, will provide Coumadin testing and results at outlying clinics. Please call clinic for available dates and times. Coumadin testing and results at the Garfield Memorial Clinic will be by appointment. To schedule an appointment please call 435-676-1267. Clinics - Call For Appointments Garfield Memorial Clinic, Panguitch Kazan Clinic, Escalante Bryce Valley Clinic, Cannonville Circleville Clinic, Circleville Physical and Speech Therapy Mammography Diabetic Counseling(Jan Frandsen) Garfield Memorial Hospital Long Term Care Center 435-676-8842 (Mon - Fri) 435-826-4374 (Mon., Wed., Fri.) 435-679-8545 (Tues. & Thurs.) 435-577-2958 (Tues. & Thurs.) 435-676-8840 435-676-1267 435-676-8811 435-676-1265 NEURAL TUBE BIRTH DEFECTS ON THE RISE IN UTAH UDOH fights back with free vitamins for WIC clients When scientists discov- a lack of funding for ongo- and Services Administraered more than 20 years ago ing and intensive education tion (HRSA). The funds that taking the B vitamin targeting women in their will be used to purchase and folic acid could help pre- childbearing years. distribute more than 14,000 vent neural tube birth deNeural tube defects are bottles of multivitamins fects like spina bifida and birth defects that involve with folic acid to mothers in anencephaly, the worldwide the brain and spinal cord. the WIC (Women, Infants medical community set out Anencephaly is one of the and Children) nutrition proto educate women about two most common and is a gram. Participants will also the importance of getting condition where the brain get face-to-face education enough folic acid. fails to develop. It is always with a WIC program staff Women listened, and the fatal. The other defect–spi- member and take-home forate of neural tube defects na bifida–is survivable but lic acid educational materi(NTDs) dropped dramati- causes severe, lifelong dis- als. "This project is the first cally—until 1999. "That's abilities. step in building a sustainwhen doctors started seeing Formation of the neuthe numbers of these birth ral tube occurs very early able intervention aimed at defects creep back up," said in pregnancy, between 15 educating all Utah women Amy Nance, program man- and 30 days after concep- in their childbearing years ager of the Utah Depart- tion, before a woman even to increase awareness of ment of Health Utah Birth knows she is pregnant. the critical importance of folic acid," said Nance. Defect Network (UBDN). So moms-to-be must be"Once women understand In 1999, 5.6 of every gin taking folic acid in the it and have the vitamins in 10,000 Utah babies were months before conception. hand, we're confident they born with an NTD. The rate In an effort to reverse the will start taking them," she has steadily increased to NTD trend, Nance is excit- added. 8.5 in 2008. "This means ed to announce a new grant The project coincides an additional 18-25 ba- that will help educate wom- with Folic Acid Awareness bies are being born each en about folic acid with the Week January 4-10. Nance year in Utah with a brain goal of increasing the num- says it's a great time to or spinal cord tube defect," ber of healthy babies born make a resolution to start said Nance. Nance and her in Utah. taking the important multicolleagues believe the inNance and her UDOH vitamin every day. Starting crease is likely due to fewer colleagues were awarded before pregnancy begins women taking multivita- a 'First Time Motherhood/ can reduce the risk of birth mins with folic acid before New Parent Initiative' grant defects of the brain and pregnancy, combined with from the Health Resources spine by up to 70 percent. |