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Page 14
The Wabaunsee County Signal.Enterprlse, Thursday, November 21, 2002
i I ii
y Living
Carolyn M. Andres, RD, LD
Mult£-County rxtens£on Specia1£st
Losing, Weight To
Improve Your Health
According to the Centers
for Disease Control .and Pre-
vention (CDC) more than 60
percent of all U.S. adults are
overweight or obese. In fact,
the number of obese adults
has doubled since the 1980s.
According to the January-
February 2002 FDA Consumer
magamne, we are sacrificing
our health for the sake of su-
per size portions, extra large
drinks, and two-for-one value
meals.
Of course there are health
risks associated with over-
weight ant[ obesity. These
risks include heart disease,
stroke, high blood pressure,
diabetes, gallbladder disease,
and joint pain caused by ex-
cess uric acid (gout). Over-
weight increases our risk for
some types of cancer, can
causeinterrupted breathing
whilewe sleep (sleep apnea)
and wearing away of our joints
(osteoarthritis).
How do you know if you are
overweight? If you are over-
weight, you have an excess of
body weight, but that does not
necessarily mean excess body
fat. If you are obese, you have
an excessively high proportion
of body fat. Health profes-
sionals use the body mass
index (BMI), which represents
weight relative to height, as a
measurement. Adults are
classified as healthy, over-
weight, or obese according to
their BMI. If you would like to
know your BMI, contact me at
the Brown County Extension
Office (phone number at end of
article).
In addition to a high BMI,
excess abdominal fat is also a
health risk. A waist meas-
urement of more than 40
inches for men and 35 or more
inches for women increases
your risk for health problems.
We know there are many
reasons why people become
overweight, but the key to
losing weight is simple. Eat
less and move more. The only
way to lose weight is to burn
more calories than you eat.
How can we do that? Rena
Wing, co-developer of a re-
search study known as the
National Weight Control Reg-
istry, states that people who
are successful at losing weight
report four commori behaviors.
They eat a low-fat, high:
carbohydrate diet, they moni-
tor their weight, they are
physically active, and they eat
breakfast. Wing found that
those who eat little or no
breakfast get hungry and get
most of their calories later in
the day. Those who have been
successful in losing weight eat
breakfast.
To lose weight you should
set a goal that is realistic.
Studies have shown that you
can improve your health with
only a small weight loss. A
weight loss of 5 to 10 percent
can help reduce the complica-
tions of overweight, such as
high blood pressure, diabetes,
and high cholesterol. The saf-
est way to lose weight is to do
it gradually. The Dietary
Guidelines for Americans rec-
ommends a weight loss of one-
haft to two pounds a week.
You can do this by decreasing
the calories you eat or in-
creasing the calories you use
by 250 to 1,000 calories a day.
Before you begin a weight-loss
program, contact your doctor
;f you have any health prob-
!eros, take medication, or phm
:o lose more than i5 to 20
pounds.
~;~ ,on ~ue going to be suc-
crssful at losing weight, you
:eed to chm~ge your iifcstyle,
not lust go on a diet. Use the
Food Guide t~.'ramid, devel-
oped by the U.S. Department
of Agriculture (USDA) and the
Department of Health and
Human Services, to help you
choose a variety of foods. Bu
sure to include fruits and
vegetables, grains (including
whole grains), fat-free milk,
lean meat, poultry and beans.
Choose foods naturally high in
fiber because they help to fill
you up with fewer calories.
Foods high in fiber include
fruits, vegetables, legumes
(such as beans) and whole
grains.
The food sources of calories
are not equal. Carbohydrate
and protein provided 4 calories
per gram, but fat has more
than twice as much (9 calories
per gram). That is why re-
ducing your fat intake will
help you to control your
weight.
Most health experts rec-
ommend a combination of a
reduced-calorie diet and in-
creased physical activity for
loss of weight and control of
weight. Most adults should
get at least 30 minutes of
moderate physical activity on
most, and preferably all, days
of the week. According to The
Surgeon General's Call To Ac-
tion to Prevent and Decrease
Overweight and Obesity, fewer
than I in 3 U.S. adults get this
recommended amount of
physical activity.
Physical activity does more
than just help us control our
weight. It also decreases the
risk of dying from coronary
heart disease and reduces the
risk of developing diabetes,
hypertension, and colon can-
cer. Physical activity does not
have to be vigorous to be
helpful. And the physical ac-
tivity does not have to be all at
one time. Short periods of
activity several times a day
can be just as effective at
burning calories and improv-
ing health as one long session.
Remember, anything you
do to improve your diet and
increase your level of activity
is worth it to improve you
health. For more information
contact Carolyn Andres, at the
Brown County Extension Of-
rice, 742-7871, or at our toll-
free telephone number - 877,
742-7871. An answering ma-
chine records your message
after our regular office hours.
You can also contact me by
email - or by fax - 785-742-
4390.
Getting Rid Of
The "White Dust"
If you run out of flour or
just want your chocolate
cake to not have that
"white dust" on it, use co-
coa to dust the bottom of
your cake pan.
I00 years Ago
From The Alma Enterprise
November 21, 1902
Local News - Walter
Wertzberger, of near Volland,
brought down a mangel wurzel
Saturday that weighed 11 3-5
pounds and was a monster.
Paxieo & Vicinity - Tony
Glotzbach returned from St.
Joe Saturday where he had
been to buy his holiday goods
for C.J. Glotzbach's big store.
~Ita Vista & Vicinity - Mr.
t~rice, the fruit buyer, shipped
a carload of fine apples from
here ~his week. He bought
most of ti~em from E.A. Perry.
Voliand - bliss Sophia
Hauer, who has been taking
treatment ;,~t ~tormont Hospi-
tal, returned home last Tues-
day. Her friends are sorry to
learn that her injured knee
joint is stir no better.
Halif~ - Miss Fairfield's
pupils will give a recital Mon-
day evening, November 24% at
the home of Mrs. O.J. Hess, to
which all are cordially invited.
Loc-I News - A big mas-
querade bali will be given at
McFarland on December 6th.
Ted Fields and Irv. Roark axe
the committee.
75 years Ago
From The Alma Enterprise
November 18, 1927
Hendricks Creek - The
club met with Mrs. J.M.
Southard November iith with
23 members and spent the
afternoon piecing quilt blocks
and also held their parcel post
sale, at which $7.15 was taken
in. Lunch was served. Next
meeting will be with Mrs.
Herman Schmanke November
30. Bring your thimbles.
North Pole - A little girl ar-
rived at the home of Mr. and
Mrs. Wm. Kahle, November
10th.
Snokomo - P.L. Woody's
have named their new son,
Elmer Doson, for his grandfa-
ther.
Paxico & Vicinity -
Paxico's new marshal has
pinched a lot of motorists for
exceeding the 12-mile limit.
Better look out.
Personal Mention - Mr.
and Mrs. Will Terrass visited
Sunday at Ferd Ringel's and
they all went to the Lew Jones
oil well, which was down
nearly 700 feet and no water.
Local N~ - Monday just
as Aunt Mary Wertzberger was
ready to go to the train to visit
her daughter at Hoyt, she
slipped and fell, breaking her
left arm at the wrist.
From The Eskridge
Independent
November 17, 1927
Bradford Budget -Aid So-
ciety met at the church last
Thursday. There were a num-
ber present and sewing on the
comforts was finished.
Halifax Happeninp - Mrs.
Otto Hess is enjoying a new
/radio, a birthday gift from Mr.
Hess.
District No. 49 -Mr. and
Mrs. Dick Gleason are the
happy parents of a baby girl,
born Monday, November 14.
Mission Creek Items -
George Johnston is threshing
sweet clover in this neighbor-
hood. Harry Mossman is
helping with the machine.
Rockton Ripples - Henry
Schreiber has been helping
build a shed for O.H. Appen-
feller a few days the past week.
District No. 86 Notes -
One of Charlie Chenoweth's
horses felJ in a well one day
last week, but with the help of
the neighbors, they got it ot~t
unhurt.
\
50 years Ago
From The Alma
Signai-Enterprise
November 20, 1952
Local Happenings - Mr.
and Mrs. T. Ronnau and Fa-
ther Schwalm were at the
home of their parents
Wednesday night and Thurs-
dav. Mr. and Mrs. John
Bloomfield spent most of the
past week at the J.E. Schwalm
home. John Schwalm, Jr. oi
.Atchison was home over the
weekend.
South Branch -The town-
ship board members and
,~tuewe Brothers have been
hauling gravel and repairing
the bridges on our maii route
east of the schoolhouse this
week.
McFarl~d - McFarland
had quite a ram and hailstorm
Sunday afternoon and again
Monday morning hail lay in
places for quite a while.
Upper Snokomo - Fred
LalVlar of Alma installed a tele-
vision set for Pete Woodys,
Monday. It is the first set on
Snokomo.
Northeast of Paxico - Mr.
and Mrs. August Wille have
returned from their honey-
moon and are now at home.
Lo©al Happenings - Mr.
and Mrs. Arthur Carey, Mrs.
Mildred Diepenbrock and Mr.
and Mrs. Kenneth Mensch of
Wamego attended the Ames-
in-Cross poultry meeting on
the new development of hybrid
check production. Friday af-
ternoon and evening at Empo-
ria.
From The ]hkridge
Independent
November 20, 1952
Cradle Shower - A cradle
shower was given, honoring
Mrs. Dale Kemp. Thursday
afternoon, November 13, at
the home of Mrs. Elmer Clark.
Mrs. Lola McMaster and Mrs.
Clark were the hostesses.
Pleasant Plai~ - Mr. and
Mrs. Bud Sorrick and George
helped Judy Gifford celebrate
her seventh birthday Thurs-
day, by having dinner with her
at the Lloyd Gifford home.
Southw~t - Mr. and Mrs.
Bill Corpening went to Empo-
ria last Thursday to see his
brother, Lester, who was seri-
ously injured by a ditch cave-
in while working near Empo-
ria.
Rock Creek - Mrs. Bert
Sisson and Mrs. Leland Peter-
son were hostesses at a bridal
shower honoring Carolyn Paul
in the Horace Paul home
Tuesday afternoon. She re-
ceived many nice and useful
gifts. Refreshments of fruit
salad, cookies and coffee were
served.
Had a Fairy Great Aunt -
Mrs. Clyde Penrice tells us she
is quite thrilled over learning
that she had a great Aunt
Cinderella. It seems her
grandmother, whose name
was Lucinda, had a twin sister
named after the young lady of
Cinderella and the Prince fairy
story. Mrs. Penrice just
learned of this a few days ago.
Halifax - Mr. and Mrs. Ad-
olph Maike and family spent
Thursday evening with Mr.
and Mrs. Herman Sommer at
Alma.
25 years Ago
From The Alma
Signal-Enterprise
November 17, 1977
Chalk Dust - Mrs. Ollie
Swenson attended the state
EHU Workshop meeting in
Emporia Wednesday.
Local Happenings - Miss
Dorothy Kratzer was a dinner
guest of Miss
in Topeka on
last week and
this week. They
Wilma Plummer
concert of the
of Queen Elizabeth
dier Guards and pipe&
and dancers of the
Guards on
enna Choir Boys
Monday•
McFariand - Mr.
Ed Schmidt and
tended the Art Fair
Lakes in Topeka
West Kaw- Clar~
bel Eisenmenger
luncheon guests
their sister Selma
St. Marys.
Snokomo -
George Barthulv
had Sundav
Winston ;,
Vivian s
West of
gratulations to the:
teams of Dover. The
first place in their
and the boys won
in their division..
From The
Independent
November 17 1977
Housing
Promising -
manager of Farm
ministration office
hattan, came to
people of Eskridge
rounding
building senior
meats in Eskridge.
much interest
type of housing in
Dover News
Wendland joined
Gleason and sons
Bredow and son
pheasant hunting
ington County this
FMkrtdge
framework started
on the new home
Mrs. Elden
purchased the
north across the
Pansy Wakefield
done a lot of work
past summer -
to rill in the large
building a large
garage.
Wflmlngton
and Mrs. Earl
Burlingarne, were
ning supper
Mrs. Jim Reed, Ken !
Harveyville
Sheldon Davis
green pickup.
]bkrtdge Locall
and Verne Converse
homecoming at KSLI
In the they
Town and
Club in the home
Hentzlers.
If you have
or Private Lnsu
you may be e
to receive
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