B12 Terrace Review — Wednesday, March 21, 1990 ~ The. wonders of fibre Eat well, Live well by Sonya Kupka Bulk up with fibre in nutrition month “Oat bran lowers cholesterol.”’ “Wheat bran keeps you regular.”’ ‘‘High fibre diet helps diabetics con- trol their blood sugar and:lose weight! ”’ Does all this sound too good to be true? In this, the third ar- ticle of a five-part series for Nutrition Month, I'll explain why fibre can help, how to use it, and why you should be wary of trusting it to work miracles. In last week’s article, I sug- gested watching your fat in- take. Fat is a very rich source of calories and can contribute to: obesity, heart disease, and some cancers. You may have noticed that you’re a bit hungrier, or maybe not quite as’ satisfied after a meal now that you’re eating less fat. Your body is missing the calories it got from fat — that may be good, bad, or neutral, depending on your weight. Also, fat makes you feel. full or satisfied because it takes a - long time to digest. Now that you’ve cut back on fat, that sense of fullness may be gone. You may not want to go without the calories you’re missing, and you certainly don’t want to feel unsatisfied after a meal. What can you do? Start eating lots of com- plex carbohydrates, witha special emphasis on fibre. But don’t carbohydrates make you fat? That’s a common diet myth, In fact, carbohydrates are low in fat and calories, making them the perfect diet food. in satisfaction and nutrition. They also replace other high fat foods from your diet, so they’re great nutrition bargains. Insoluble fibres can be found in wheat bran, the tough parts of vegetables, and fruit peels. They seem to promote good bowel health and function. So don’t just eat your bowl of oat bran and think you’ve done a good deed for your health for the day. Concentrate on eating a whole variety of sources of fibre. And remember the most im- portant ingredient in the high fibre recipe is water. Without plenty of water, fibre can’t do it’s job and may make you constipated. Here’s a checklist of good fibre habits. Check off those you’re already doing, and circle one or two new habits to learn in Nutrition Month: ® | increase my fibre intake slowly to prevent cramps and bloating. @ I drink plenty of water to help fibre do-it’s job. @ leat a whole grain cereal: | (the label tells me it contains at least 4 grams of fibre) on a " regular basis, but I try different types now and then so I get a variety of fibres. @ | read my bread labels to © make sure the first ingredient i is - a whole grain. @ I eat my fruit rather than drinking it as juice so I get the . benefit of fibre. @ Once or twice a week I ‘ make a meal with inexpensive legumes — like split pea or len- ~ til soup, or chili with lots of beans — because I know they’re a low fat source of fibre and protein. @ | scrub, and don’t peel, my vegetables to save time and fibre. @ I make my salads with spinach instead of iceburg let- tuce to boost my fibre and nutrition. @ When I make mashed potatoes, I leave the scrubbed skin on. I like the nutty taste and the color it adds. @ I[ like to experiment with whole wheat pasta. My friends and family don’t notice any difference in taste or texture. How did you check out? A delicious way to boost your fibre is this quick bread recipe from the Canadian Dietetic Association’s cookbook ‘‘Eat Well, Live Well’’. Whole wheat flour, oatmeal, bran cereal and raisins all add up to great variety in the type of fibre, and great taste! For more ideas on fibre and to learn how to use legumes in your meals, tune in next week “. for your next Nutrition Month update! Super Health Bread 4 cup boiling water 125 ml 1 cup raisins 250 ml 1 egg, beaten 1 1 cup lightly packed brown sugar 250 ml 1 cup butter milk - 250 ml l cup whole wheat flour 250 ml 1 cup rolled oats 250 ml l cup high-fibre bran cereal ~ 250 ml % cup wheat germ 50 ml 1% tsp baking soda Tml 4 tsp salt 2 ml Pour boiling water over raisins; allow to cool. Stir in egg, sugar and buttermilk. In medium bowl, combine flour, oats, cereal, wheat germ, Be SR pov aava raat ky Ean os 1A Te ban Rwy “The path of the just is as | the shining light, that shin- eth more and more unto the perfect day. Proverbs 4:18 Sacred Heart Catholic Church Mass Times: ‘Pastor: Saturday: 7:30 p.m. Fr, Allan F. Noonan Sundays: 9:00 a.m. O.M.1. 11 330 a.m. 4830 Straume Avenue 635-2313 St. Matthew’s Anglican Church Holy Eucharist: 10 a.m. Sunday School: 10 a.m. Sunday School classes are held during the 9 a.m. service. Child cars is availabia during the 9 a.m. service. 4506 Lakelse Avenue Priest in Charge: Rev. Eugene Miller 635-9019 Christ Lutheran Church Sunday School - 9 a.m. Worship Service - 9 a.m. Pastor: Donald P. Boistad 3229 Sparks Street 635-5520 Terrace Seventh-Day Adventist Church Sabbath Schooi: Pastor: Saturday 9:30 a.m. Ole Unruh — 635-7313 Divine Service: Prayer Meeting: Saturday 11:00 a.m. Wednesday 7:00 p.m, 3306 Griffiths 635-3232 Evangelical Free Church Sunday School: Pastor : (for all ages) W.E, Glasspell 9:45 a.m. Sunday Services: Prayer Meating: 11:00 a.m, 6:30 p.m. Wed. 7:00 p.m. 3302 Sparks Street 635-5115 | Knox United Church Sunday Worship: = Evening Worship: Minister: 10:30 a.m. Every 2nd and 4th Stan Bailey Sunday School: Sunday. 4th Sunday: Youth Group: 10:30 a.m. hymns only 7:00 p.m. . 4907 Lazelle Ave. 635-6014 - Terrace Pentecostal Assembly Sak rusrspecet ed Ma SCOTT a And most carbohydrate foods, : Early Service: like whole grains, potatoes with baking soda, and salt. Stir in egg mixture until thoroughly 8: "ap a.m. Tent Gaptin the skin, brown_rice, legumes, combined. ; Associate Pastor: Cliff Slebert vegetables and fruit ‘tealso Pour into 9 x 5 inch (2L) non-stick or lightly greased loaf pan. Sunday School: Prayer Time: good sources of fibre: Bake in 250 degree F (180 C) oven for about 45 minutes or un- Morning Service: 11:15 a.m. Evening Service: 6:30 p.m. til tester inserted in centre comes out clean. Allow to cool 3511 Eby Street 2 esas Fibre, the part of plants which humans can’t digest,, is - beneficial to our health. ~~ Fibre helps to make us feel full because it absorbs water and swells..Some people feel this helps them control their weight because it helps them control their intake of other fattening foods. _ In terms of lowering blood ; cholesterol and keeping you “regular”, it really depends on where you get your fibre from. | 7 There are two main kinds of » fibre — soluble, and insoluble. * Soluble fibres, (like those found i in oatbran and oatmeal, ‘rice bran, dried peas and beans, apples and carrots) seem _ to help a bit in lowering the ‘amount of cholesterol in our blood in some people. While * this doesn’t solve the whole "problem, ‘every little bit counts. ~ And remember, these foods are ‘low in fat and calories but high . before removing from pan. Liquor service course becomes mandatory Serving it Right is the Respon- sible Beverage Service Program | developed by B.C.’s Liquor Control and Licensing Branch in consultation with the hospitality industry. It is a one-day course that will cover the many issues related to the serving of alcohol —- rights, responsibilities and difficulties. Current liquor licence holders have until their licence renewal date, March 31st,.1990 to obtain this training. But, northern areas have been granted exten- sions, pending course availabili- ty. New licensees must par- ticipate in “Serving it Right” before a liquor licence will be granted. Training for servers. will become mandatory in 1991. The program was scheduled to come to Terrace in February, but because of road conditions, ‘the arrival of the two trainers was postponed. Prince Rupert held its first ‘‘Serve it Right’’ seminars on March 18, 19 and 20, Terrace will be notified shortly regarding course avail- ability. To register for either the licensee’s course or the servers’ course, contact Mary Jane at 468-9765. - The cost of © the server’s course is $38 for 4 hours; the cost of the licensee’s course is $65 for five hours. . 635-2434 | The Alliance Church Family Bible School: Pastor: Rick Wiebe - 9:45 a.m. Ass't Pastor:Dougias Ginn ‘Worship Service: 11:00 a.m. Fellowship Service 6:30 p.m. - All are cordially Invited ‘Youth Ministries * Home Bible Studies « Visitation . 4923 Agar Avenue 635-7727 The Salvation Army. He Sunday Services: 9:30 a.m. Christian Education (all, ages) 11:00 a.m. Holiness Meeting 7:00 p.m, Salvation Meeting For Further Information call aft 635-5480 4643 Walsh Avenue Christian Reformed Church | Sunday Services: Pastor: liam. &5p. " 4 Peter Sluys — 635-2621 ‘offee Break, Ladies’ Bible Stu Wednesdays: 9: 30 a.m. & 7:46. a 3602 Sparks 635-6173