Eat well, Live well by Sonya mupka ca Fat adds up In Nutrition Month - . Did you know that too much fat in your diet can increase your risk of getting heart disease? Most people would say ‘‘yes”’. But did you also know that it can make you gain more weight than bread, potatoes, and pasta? And did you know fat can increase your tisk of cancer? In this, the second of a five-part series celebrating Nutrition Month, ri help you learn how to curb the fat in your diet. Canadians tend to eat too much fat. We all know that and are trying to cut back. But are we cutting back on the right things? Advertising has made us think that avoiding cholesterol in our diet is all we need to do. But this is only important for a small majority of Canadians. For most of us, cholesterol in our diet in not as important as total fat in our diet. So even though our | mayonnaise or salad oil says ‘“‘cholesterol free’’ on the label, we still have to limit the amount we spread on our bread or. pour over our salad. They may be free of cholesterol but they are still high in fat. This is an important concept to learn. While we know that cholesterol in our blood is linked to heart disease, the link be- tween cholesterol in our diez is not solidly proven as much as - total fat in our diet is. Also, fat in our diet is linked to cancer, yet cholesterol is not. So concentrate on reducing tofal fat. . You don’t need to give up on favorite foods, simply switch to lower fat versions or smaller portions. And aim for lower fat in- take rather than no fat intake — some fat is necessary for health (fat insulates our organs and skin and helps in the absorption of fat soluble vitamins). Here are some heathful tips on reducing fat in your diet. Pick one or two tips that can become habits in Nutrition Month and long afterwards: @ Watch out for baked goods. Croissants have three times the fat of a bagel. Muffins have twice the fat of a bun. © For dessert choose a sorbet or an angel food cake with a fruit sauce. Even better — choose fresh fruit. @ At restaurants, be sure to ask how the food is prepared. Re- quest that sauces and dressings be served on the side. Then use them sparingly. @ Choose low-fat snacks. Opt for plain popcorn instead of the prepackaged microwave type; pretzels instead of greasy snacks — and peanuts; simple crackers instead of rich fancy ones. @ Potatoes, rice, pasta, and bread are low in fat and calories -and satisfying to eat — mythology!). But be careful of the toppings. Choose yogurt or salsa for potatoes, broth for rice, tomato-based sauces for pasta, and smal] amounts of jam for bread. @ Use less fat in cooking but don’t lose out in flavor: add zest with herbs and spices like basil with tomatoes, steam instead of frying with oil. _ @ Choose lean meats and trim the fat. Avoid fatty meats: such as sausage, bacon, and most deli meats. ‘@ Eat smaller portions of meat, fish and poultry. Two to three -. ounces cooked is all you need. This amount looks a bit Smaller . than a deck of cards. Meat should be a garnish, not the center~ . piece of your meals. ~ ‘@ Remove skin from poultry before cooking, not after. Avoid: overcooking to keep moist. @ Vegetarians have the right idea. Try a meatless meal once a - week such as lentil or split pea soup with crusty bread, chili with "lots of beans and little or no meat. @ Spread fat on your, bread sparingly. Margarine has just as much fat as butter. @ Many cheeses are very high i in fat, providing 75 percent of their calories from fat. Choose the partly skimmed brands in- stead. For more tips on reducing the amount of fat you eat, try some of the recipes in The Lighthearted Cookbook available through the Canadian Heart Foundation as well as many bookstores. For information on how to make healthy choices in the grocery store, join your local dietitian-nutritionist on a Shopsmart tour. Register now at your local Overwaitea store. Watch for next week’s Nutrition Month article on the benefits and sources of fibre in your diet. Sonya Kupka is the Community Nutritionist for the Skeena Health Unit and « a frequent contributor to the? Terrace Review. the perfect diet foods (contrary to diet Terrace Review — Wednesday, March 14, 1990 Bil - Committee asking seniors to clean out medicine cabinets Coniributed by | Tammy Torigita A few years ago Lions Gate Hospital pharmacy in North . Vancouver held a drug-return contest in which customers were asked to bring in old and expired medicine. Seventy-seven partici- pants brought in 858 containers. “The: grand prize went to a gentleman delivering a container dated 1928! Now that’s hoard- ing worthy of a spot in the’ “Guiness Book of World Rec: ords’’, Holding on to old and unused medicine serves no useful pur- pose. In fact, it can be dangerous. Some drugs lose their potency. with time and become useless. Others, like tetracycline, can become poisonous if stored too long. As mentioned in an article in the Terrace Review last fall, Ter- race seniors will soon have a chance to clean out their medicine cabinets and talk to a pharmacist about the medicines they are taking, or those they just have around. Seniors. who wish to. par- ticipate will be asked to take all their prescription and non- prescription medicine to the clinic for review — free of charge. Consultations with a pharmacist will be private and the information will be kept con- fidential. The pharmacist will discuss safe storage and use of medication, and at the same time. look for drugs which may cause serious side effects when they are taken together. The organizing committee, composed of local pharmacists, nurses, home care staff, seniors, etc., will hold the kick-off clinic on Tuesday, April 10 from 1 to 4 p.m. at the Terraceview Lodge. Brown Bag Clinics are only one of several initiatives de- veloped through the Seniors Drug Action Program (SDAP). SDAP was implemented by the Ministry of Heaitn m “‘uctober 1988 to promote safer use of prescription and non-prescrip- tion medication by seniors: in British. Columbia, and to en- courage health care profes- sionals, such as doctors and pharmacists, to further assist seniors through appropriate prescribing, dispensing and monitoring practices. Seniors Drug Action Program is part of a broader government initiative to address drug and alcohol problems within the province. Funding for the pro- gram has. been provided by the Ministry of Labour and Con- sumer Services’ TRY Campaign and the Ministry of Health. If you would like more infor- mation about the Terrace Brown Bag Clinic, or would like to make an appointment to par- ticipate, call the Terraceview Lodge at 638-0223 and ask for Ramona, or contact your local pharmacy. Well-spoken 4H members compete Contributed by Lindsay Bailey On Saturday, Feb. 17, Shamrock 4-H Club public speaking was held at the Terrace Child Development Centre. The three judges were Miss Scott and Mr. Turtletaub, teachers from Skeena, as well as Mr. Haynes, the Grade 7 teacher from Uplands. Out of the nine juniors, the three top speakers were Kirsten Muller (third place), Brandy Rafuse (second) and Lindsay Bailey (first). The Stress comes with good _things, too Contributed by Lynn Hughes -Stress is inevitable. You can’t avoid it. It is a response to any change that you have to adjust to. When we hear the word “stress”, we usually..imagine -| negative events that contribute to it. However, positive events like getting. married, falling in love or getting a promotion can also cause stress. Whether our stress experience is a result of major life changes or small hassles that accumulate over a period of time, our in- dividual reaction to these events is called a stress response. The initial step in Stress Management is to become aware of the major stressors in your life. The next step is to deter- : mine how you as an individual react to stress and finally. learn healthy techniques that will alleviate the symptoms of your " stress. ‘ A Stress Management work- shop will give you information on stress, allow you to explore your personal reactions to stress, and introduce you to skills designed to relieve stress symp- toms. For information, or to register for the workshop to take § call the | ‘Northwest Counselling Centre at @ place March ‘30-31, 638-8311. - tral ste MLCT MS Anan Nin UTR EA gaa 8 ra me a ae Oe SE TRRRTTEARE NCE ND the - three top seniors were Quinton Rafuse (third), Trevor Muller (second) and Marty Eisner (first). On Saturday, Feb. 24, Lind- say Bailey and Kirsten Muller represented the Shamrock 4-H juniors in the District 4-H public speaking. Trevor Muller and Marty Eisner also represented the Shamrock 4-H in the seniors’ division. The placings in the juniiors were as follows: Amy Henzel from Boots ‘n’ Saddles in third place, Brandy Rafuse from 20% SPECIAL ASSORTED FURNITURE TERRACE 636-8585 PRINCE RUPERT 624-5714 |'BUSINESS MACHINES 4552 Lakelse Ave. Terrace, B.C. V8G 1P& 737 Fraser St. Prince Rupert, 8.C. V8J 1R1 Boots ‘n’ Saddles in second, and Lindsay Bailey from Shamrock 4-H in first. In the seniors, Mar- ty Eisner from Shamrock 4-H came in third, Annyha Klinger from Boots ‘n’ Saddles in sec- ond, and Angela Henzel, also from Boots ‘n’. Saddles in first place. — The three judges were Erica Tycho, “Dr. Lepp and Neal Smith. On March 10, Lindsay Bailey, Annyha Klinger and Angela Henzel travelled to Burns Lake to compete in the regional 4H public speaking competition. OFF COMPUTER