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Pahrump Mirror
Pahrump, Nevada
July 10, 1997     Pahrump Mirror
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July 10, 1997

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10, 19 lt "a't 8 Thursday, Food, Health and Fitness Ill l Ill III I I I I I I ADA warns risk of Dehydration increases with heat CHICAGO-- Whether lounging poolside, playing tennis, or simply watching TV at home, it is essential to consume plenty of fluids during summer heat waves. On average, an adult's body Weight is made up of about 10 to 12 gallons of water (about 55- 75 percent of body weight), according to the American Dietetic Association (ADA). An eld- erly person's body weight is only about half water. But, when exposed to extremely high temperatures, the human body requires even more water to maintain its normal temperature, Extreme weakness and potential heatstroke may result if more than 10 percent of body weight is lost from dehydration or water loss. What are the signs of dehydration? The ef- fects of the body's loss of water are progressive: thirst, then fatigue, next weakness, followed by delirium and, finally, death. Though dehydra- tion typically won't happen over the course of a single day, ADA says it's important to pay attention to signals of water loss and minimize risk of dehydration by drinking plenty of fluids throughout the day -- before thirst sets in. Of course, the most important fluid to con- sume is water-- at least eight to 12 cups per day. People who are physically active should add one to hour of activity. If a flavored ',:is eferred, try these op- tions: * decaffeinated beverages (caffeine acts as a diuretic, causing water loss); * unsweetened flavored waters; * fruit juices (if concerned about calories, dilute fruit juices with water); * sports drinks. If drinking alcohol beverages,which have a diuretic effect and promote water loss, try alter- nating them with water or sparkling water at parties and social gatherings. While water and other beverages supply the body with a good portion of its fluid-needs, solid food also provides a surprising amount. Consider these foods during the summer heat: Lettuce (1/2 cup); Tomato, raw (1 medium); Watermelon (1/2 cup); Broccoli (1/2 cup); Grapefruit (I/2 cup); Milk (1 cup); Orange juice (3/4 cup); Carrot (1/2 cup); Apple (1 medium); Coge cheese, low-fat (1/2 cup); Fruit and Juice bars (3 ounce bar); Yogurt (1 cup); Potato, baked with skin (1 medium); Tuna, canned and drained (3 ounces); Rice, cooked (1/2 cup); Pasta, cooked (1/2 cup); Chicken, roasted, no skin (3 ounces); Vanilla frozen soft serve (1/2 cup), Overall, ADA says cool refreshing drinks can help lower the body's temperature. But remember, it's harder to cool down in hot, hu- mid weather because perspiration doesn't evapo- rate as quickly as it does in hot, dry weather. Registered dietitians (RD) are available to answer specific questions on staying hydrated in the summer heat as well as other food and nutrition topics by calling 900-CALL-AN-RD (900-225-5267), weekdays from 9 a.m. to 4 p.m. (CST). The cost of the call is $1.95 for the first minute and 95 cents for each additional minute. ' Consumers can also call ADA's Consumer Nutrition Hot Line at (800) 366-1655 and hear special recorded messages, in English or Span- ish, on timely nutrition topics or be referred to a registered dietitian in their area. Messages on the toll-free hotline can be heard weekdays from 8 a.m. until 8 p,m. (CST). ADA's referral service operates weekdays from 9 a.m. to 4 p.m. (CST). Food and nutrition information and referrals to dietitians can also be accessed through ADA's Web Site at: http://www.eaght.org. The Chopping Block by Philomena Corradeno One of the pleasures we look forward to from spring through fall is the abundance and variety of berries in the market. If we're lucky we might have berry patches in our own yard. But we needn' t grow our own when the ex- perts cultivate, pack and ship the best to us. Our focus today is on raspberries and we've se- lected a shortcake developed by chef Leslie Revsin. What makes hers unique is that instead of the usual biscuity base, this is made with a muffin batter that's laced with poppy seeds and dainty raspberries. The bottom half is slathered with whipped cream, covered with berries and topped with the remain- ing muffin half. It is then either left unadorned or dressed with raspberries bathed with warm jam. Raspberries are not only delicious, they're nutritious, rich in vitamin C and low in calories (only 50 in a cupful, if you avoid the whipped cream and other embellishments). They also provide fiber (about 32 per- cent of the Recommended Daily Value). Driscoll Strawberry Associ- ates, who in addition to their noted strawberries bring us blackberries, blueberries and raspberries, tell us to select rasp-(  berries that have a bright redm _,m: color and a strong perfume. Avoid those with crushed drupe- lets, those little bumps on the berry. Now, let's get to the Rasp- berry Muffin Shortcake. It's a really simple recipe but what a tasty morsel. WARM RASPBERRY MUFFIN SHORTCAKE 2 tablespoons butter 3/4 cup flour 1/4 cup sugar 2 teaspoons poppy seeds 1 teaspoon baking powder 1/4 teaspoon salt 1/4 teaspoon ground mace In small pan, melt butter and cook until it's a light, nutty brown, about I minute. Set aside. In large bowl, stir together flour, sugar, poppy seeds, baking powder, salt and mace. Set aside. Combine melted butter, egg, cream and vanilla. Add to flour mixture and stir gently until dry ingredients are just moistened. Add 1 cup raspberries; stir with a few more strokes. Spoon batter into six (2 3/4 -inch) sprayed or buttered non-stick or paper-lined muffin tins. Bake at 400F until top strings back when lightly touched, about 20 min- utes. Tip muffins out of pan and cool slightly on rack. Gently cut warm muffins in half horizontally. Place one bottom half on each of 6 serving plates. Top with berries, whipped cream 1 egg, lightly beaten 1/3 cup heavy cream 1 teaspoon vanilla 2 (6-ounce) or 1 (12-ounce) package Driscoll raspberries, divided unsweetened whipped cream Raspberries in Raspberry Jelly, (optional)* Preheat oven to 400F. and top half of muffin. If planning to serve with Raspberries in Raspberry Jelly, reserve about 3/4 cup raspberries. Serve immediately with Raspberries in Raspberry Jelly (recipe follows), if desired. Makes 6 servings. *Raspberries in Raspberry Jelly: In small saucepan, heat 6 tablespoons seedless red raspberry jam over low heat, stirring constantly. When jam is smooth and hot, add re- served raspberries. Immediately remove pan from heat and toss berries briefly to coat. Add juice of half a lemon and serve immediately over shortcakes. This is also excellent served over ice cream or pudding or used in cream puffs or crepes. Massaging A few weeks ago a man came into our office (Valley Massage and Neuromuscular Therapy) and was describing a "circulation" problem in his legs. Then in a challenging tone he said to me; "Now I suppose you are going to tell me massage therapy increases circulation." I was stunned. That's like asking if ice melts! Somehow, we Americans have little to no knowledge of our bodies and wait until we are ill to ask questions. And one question we are asked fre- quently, of course, is what does r massage do besides relax you? In this high-stressed world that should be enough. And my own big question and soap box is why don't we understand it as the medical modality it is? There was much written about the therapeutic value of massage since 3000 BC when ' the f'u'st documented information was printed in the "Yellow Emperor's Classic of Internal Medicine." Other countries as India, Egypt, the Orient and South Africa had massage meth- ods, schools, texts and clinics as early as 1800 BC to treat "all ailments." In Greece, massage schools were opened and taught by physicians, who used it to promote healing of disease and dysfunction. Hippocrates, the father of medicine, and Asclepiades discuss it as one of their principal modalities. In 1363, de Chauliac, a renowned French physician, wrote a text on surgery that was used for 200 years. In it he discribes massage as an adjunct to surgery. The list goes into the 19th century when Henrik Ling opened a gymnastics school in Stockholm and used a form of massage on the gymnasts to be known as Swedish massage. Since Ling was not a physician the medical applications of massage did not follow his method when it spread to America and the full implications of what could be done with bodywork were lost. The Russians, however, short on pharmaceuticals, started in "Now I suppose you are going to tell me massage therapy increases circulation." I was stunned. That's like asking if ice melts!" --- it does a body good 1860 (Dr. M.Y. Mudlov) to scientifically research this treat- ment method. Soon, Russian pediatricians, internists, endocri- nologists, cardiologists, and so forth (all documented stuff) studied the effects of various strokes in their fields. As a result, Russian hospital units are usually larger than other units and everyone receives massage appropriate to their illness. There are many applications and benefits we do not have room to discuss, but one fundamental point that most physi- cians and therapists debating the use ofbodywork agree on is that most of our body's processes rely on the movement of fluids through our systems and mas- sage from the hands of a trained therapist (some are not trained) is an effective means of promot- ing these circulations. Whether it is blood in the ' arteries, capillaries or veins, or the contenl;s of the digestive tract, lymph in the vessels, secretions of the glands or fluids that fill spaces between the cells, manipulation moves them around! These flows, or lack of, can have far reaching consequences on body tissue functions. Nutrients, oxygen, hormones, anti- bodies and immunizers-- respond and carry toxic wastes away. There is no tissue in the body that cannot be weakened and ultimately destroyed by chronic interruptions of these various circulations. This is just one magnificent effect of massage! So, my answer is, "Yes, sir, it will increase the circulation to your legs." And, I say it knowing he'll gain 100 more benefits without realizing it. Someone said, "Massage is like stepping into the ocean. Even if you do not understand the properties of water you are still going to get wet." Editor's note: Karen Mooney is a licensed massage therapist now practicing in Pahrump with her husband, Howard. She did her undergraduate work in rehabilitation education at Penn State University and graduate work in psychology at Marywood College in Pennsylvania. ! ] 1