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Pahrump Mirror
Pahrump, Nevada
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December 11, 1997     Pahrump Mirror
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December 11, 1997
 

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Food, Health mntl Fitness Pahrump Valley Gazette, Thursday, December 11, 1997 13 i i Nutrition (Part I) Food and water are necessary for life and health. Poor diet and eating habits puts a person at risk for infection, disease, healing problems and abnormal body functions as well as a decline in mental and emotional health. Nutrition is the many processes involved in eating, digesting, absorbing and using foods and fluids. Good nutrition is needed for growth, healing and maintaining body func- tions. Foods and fluids contain nutrients. A nu- trient is a substance that is used by the body to promote health. Nutrients are grouped into about five basic categories. These essential nutrients are fats, proteins, carbohydrates, vitamins and minerals. If your diet consists of the four basic food groups you will be receiv- ing the essential nutrients. Fats, proteins and carbohydrates give the body fuel for energy. The amount of energy provided by a nutrient is measured in calo- ries. The number of calories needed by a person depends on such factors as age, sex, activity, climate, amount of sleep and general state of health. Protein is the most important nutrient. Pro- tein is needed for tissue growth and repair. Every body cell is made up of protein. Foods that contain protein are fish, meat, cereal, eggs, poultry, nuts, beans, peas, milk and milk products. Foods that are high in protein are usually the most expensive. Carbohydrates give the body energy. They also provide fiber for bowel elimination. Car- bohydrates are found in fruits, vegetables, breads, sugar and cereals. Carbohydrates are broken down into sugars during digestion. When carbohydrate intake is excessive some of the nutrient is stored in the liver and the rest changes into body fat. Fats also provide energy, Many body func- tions are served by the use of fats in the diet. Fats improve the taste of food. Fats are needed to help the body use certain vitamins. Con- serving body heat is a property of fat as well as protecting organs from injury. Fat is and nuts. Di is stored Vitamin: They are " A,D,E and K not store vitamin is formation, nerve cium, phosphQrus, iron, iodine, potassium are minerals the body must have. Each of these minerals performs a specific function. If your diet consists of servings from the four basiefood groups you will be getting the minerals your body needs to stay healthy. The four basic food groups are milk and dairy products, meats and fish, fruits and vegetables and breads and cereals. Next week I will discuss special diets and Caring" stay alert, be aware and take care. Molly Williams ,RN Pahrump Valley Home Care i i ii An Easy Meal for the Mall-Weary Soul While holiday gift-giving brings much pleasure, gift- buying can be another matter. After wending your way through crowded malls, jammed cashier stations and heavy traffic, it's likely you'll end up very tired and very hungry. The last thing you'll want to do is stand in line for dinner, so head for the comforts of home an a wanning, soothing meal, a meal you can make quickly with foods you have on hand - without more shopping! To revive yourself, consider a simple entree, like Mexican Egg Pockets. Flavorful enough to perk up a weary palate, these eat-out- of-hand pockets are easily made by spooning scrambled eggs into pita bread halves and topping with a few chopped veggies and shredded cheese. Look in the.refrigerator for some tasty leftovers to scramble into the eggs. If you like, alter the toppings to suit what you have available or especially crave. Or, add extra zest by substituting a Mexican-spiced cheese for the Cheddar. Use pitas or any other handy bread. Hollowed-out rolls, En- glish muffin halves, biscuit halves, tortillas or even simple slice of bread will all do. After you've spooned the comforting, steaming eggs into or onto the bread and sprinkled on the toppings, just bake for a few minutes to melt the cheese. Mexican Egg Pockets are so easy, your preteen or teen may want to do the cooking. Whoever prepares them, they'll be ready to satisfy your "shop-worn" soul in mere minutes. A-a-a-h[ MEXICAN EGG POCKETS 2 to 4 servings 4 eggs 1/4 cup skim or low-fat milk 2 teaspoons plus 1/4 cup finely chopped green onions with tops Dash salt, optional 1 teaspoon butter or cooking oil or cooking spray 2 pita breads, halved 1 cup chopped tomatoes 1/4 cup chopped green pepper 1/2 cup (2 oz.) shredded reduced-fat Cheddar or Monterey Jack cheese I/4 cup bottled taco sauce In small bowl, beat together eggs, milk and 2 tea- spoons onions with salt, if desired, until blended. In 7 to 8 inch omelet pan or skillet over medium heat, heat butter until just hot enough to sizzle a drop of water. Pour in egg mixture. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large, soft curds. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Place pita halves upright in loaf pan. Spoon 1/4 of the cooked eggs into each half. Sprinkle each with 1/4 cup of the tomatoes, 1 tablespoon each of the pepper and remaining onions and 2 tablespoons of the cheese. Bake in preheated 350"F oven just until cheese is melted, about 5 to 10 minuets. Top each pita half with 1 tablespoon of the taco sauce. Serve immediately iiiii ii i i What do your cholesterol numbers mean ? Every adult, age 20 and older, should have his or her blood cholesterol checked at least once every five years. Here's a quick look a the numbers and what they mean. Total cholesterol. Your total cholesterol level falls into one of three categories: Classification: Total and HDL-Cholesterol* Total Cholesterol Diesirable Blood Cholesterol less than 200 mg/DL Borderline-High Blood Cholesterol 200-239 mg/DL High Blood Cholesterol 240 mg/DL and above HDL-Cholesteroi Low HDL-Cholesterol Less than 35 mg/dl HDL-Cholesterol. Unlike total and LDL-Cholesterol, the lower your HDL, the higher your risk for heart disease. An HDL level less than 35 mg/DLis considered low and increases your risk for heart disease. The higher your HDI the better. An HDL level of 60 mg/DL or above is high. LDL-Cholesterol. Your doctor will likely check yot LDL-cholesterol level if your: * HDL-cholesterol level is low, * total cholesterol is high, or * total cholesterol in borderline-high, and you have two more other risk factors for heart disease. Source: National Heart, Lung, and Blood Institute A Word on Triglycerides Triglycerides is blood are derived from fats eaten in foo, or made in the body from other energy sources, like carb hydrates. Unlike cholesterol, triglycerides are utilized by tl body for energy. However, excess levels of triglyceridt (hypertriglycerides) have been linked to heart disease. The Second Expert Panel on the Detection, Evaluatic and Treatment of High Blood Cholesterol in Adults define hypertriglycerides as: Normal triglycerides Less than 200 mg/DL Borderline high triglycerides 200 to 400 mg/DL High triglycerides 400 to 1000 mg/DL Very high triglyceridesGreater than 1000 mg/DL (These are based on fasting plasma triglyceride levels Source: American Heart Association