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Part
1
Planning for a slimmer, trimmer you
[OCT. 13, 2000] Swimsuit
season is over. Cool weather is fast approaching, and, believe it or
not, the holiday season is only a few months away.
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As
the hours of sunshine decrease and the degrees dip into the lower
double digits, it’s only natural that people stay inside more and
tend to be less active. Coupled with that, as the holidays approach,
they bring a time of gift-giving, helping those in need, spreading
good cheer....and food. Lots of food.
First
the traditional Thanksgiving meal brings noodles and dressing and
pecan pie. Then come Christmas celebrations, school gatherings,
office parties and family dinners with tables heavy with crab dip,
meatballs, cheese trays, and more cookies and pies. Just when you
thought it was safe to go back in the kitchen, New Year’s Eve
parties lie ahead, which means champagne toasts and calorie-laden
tidbits to snack on while ringing in the new year.
Even
though all that seems so far away, it’s important to start
watching your eating habits now and preparing for those
calorie-laden times.
More
than 50 percent of citizens in the United States are overweight and
are eating seven percent more calories than they did 20 years ago.
To combat the problem, they spend more than $30 billion every year
to lose weight, according to the American Dietetic Association
(ADA). But many times the diet plans and gimmicks don’t work.
"If it sounds too good to be true, it probably is," said
Amy Olson, registered dietitian and certified diabetics educator at
SIU School of Medicine.
There
is certainly no lack of information on the subject. Everywhere you
look there are testimonials, statistics and advice from nutritional
experts to entertainers touting their own version of how to lose
weight. There’s the cabbage soup diet....the low-carbohydrates
diet...the three-day diet...the SlimFast diet...the Scarsdale diet
— the options are endless.
Many
of the most popular diets making the rounds today are based on the
Atkins diet, which preaches a low-carbohydrate regime. Other
versions include the Carb Addict’s diet, which limits carb
consumption by eating them less frequently and more quickly; the
Suzanne Somers diet, which advises not to eat fats with carbs and to
eat fruit alone; the Zone, which touts a low-carbohydrate
consumption balanced with the right amount of protein and fat; and
the Combo Diet, which allows eating proteins and starchy carbs
together to keep the food from being stored as fat.
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These
fat-embracing, low-carb diets are a resurgence of the craze started
in the ’70s by the Scarsdale and Dr. Atkins’ diets and are
topping the bestseller lists and being discussed on the talk show
circuits. They allow you to eat all the steak you want but not with
a baked potato on the side. You can go through the drive-through at
your favorite fast food hangout and order the cheeseburger; just
throw out the bun. Eat all the ribs and pot roast you want, just not
pasta or rice. It’s hard to argue with a diet that lets you have
bacon and eggs for breakfast, a bacon cheeseburger and salad for
lunch, and a porterhouse steak for dinner. What’s not to like?
[to top of second
column in this section]
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10
red flags that signal bad nutrition advice
(source:
Dieting for Dummies, by Jane Kirby, R.D. and the American
Dietetic Association)
How
do you know if the nutrition advice you read about or see
advertised is reliable? Any combination of these 10 signals should
send up a red flag:
-
Recommendations
that promise a quick fix.
-
Danger warnings
from a single product or regimen.
-
Claims that
sound too good to be true.
-
Simplistic
conclusions drawn from a complex study.
-
Recommendations
based on a single study.
-
Dramatic
statements that are refuted by reputable scientific
organizations.
-
Lists of good
and bad foods.
-
Recommendations
made to help sell a product.
-
Recommendations
based on studies published without peer review.
-
Recommendations
from studies that ignore differences among individuals or
groups.
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"It’s
not a balanced nutritious, healthy diet," Olson said. "I
wouldn’t recommend it for a lifestyle diet. It’s a fad that has
come and gone over the years. For many people, weight loss is
difficult but weight maintenance is really difficult," so any
kind of fad diet is going to be hard to maintain for life. "It’s
not a healthy way to lose weight. If you follow it, you will
probably lose weight, which will be mostly water," but the
pounds will come back when you start eating normally again.
Olson
isn’t alone; many nutritional and medical experts aren’t jumping
on the fat bandwagon quite so fast — disapproving of the fad diets’
high levels of protein and fat and lack of fiber. Despite their
popularity and testimonials from everyone from Oprah to Suzanne who
praise their results, experts warn that these diets aren’t heaven
on earth. Risks include an increased chance of heart disease from
eating more high-protein foods, which are also high in fat.
The
ADA, which is a professional organization representing the nation’s
licensed nutritionists and dietitians, claims that the Atkins diet
and similar diets trigger short-term weight loss through ketosis,
which occurs when the body lacks a sufficient supply of
carbohydrates, a primary source of energy. So after losing water
weight, you will eventually lose muscle mass. The diets also largely
dismiss fruits, vegetables and whole grains, which are proven to be
healthy.
So
if you’re planning for a slimmer, trimmer you, experts advise
checking out the facts first.
(To
be continued)
[Penny
Zimmerman-Wills]
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Part
2
Fall
gardening projects
"Don’t
throw in the trowel yet"
[OCT. 3, 2000] Just because fall is fast
approaching doesn’t mean it’s time to put away your garden
tools. There are less hours of sunlight and temperatures are headed
north, but there’s still a lot of work that can be done in the
garden.
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There
are several reasons that fall is a great time to dig in the dirt,
according to Wilma Clark, owner of Clark’s Greenhouse and Herbal
Country:
*Less
stress. Fall installation gives plants a chance to establish a
strong root system. Plants entering dormancy are not under pressure
to produce top growth and blooms. Most perennials flower in the
spring. However, if planted then, they may not have enough time to
bloom.
*Less
water required. October and November are usually months of enough
rainfall that the need for manual watering is reduced. Moisture does
not evaporate as quickly in fall as it does in the summer heat. This
doesn’t mean you can stop watering, however. Always check the soil
moisture if the summer has been dry, and water new plants thoroughly
to avoid leaving any air pockets around the root systems before the
ground freezes for the winter.
*Lots
of free mulch. Leaves and grass clippings are plentiful in fall. In
the past, these might have been thrown on a bonfire, but now you can
put them to good use on your plants. Mulch aids moisture retention,
reduces weeds and adds a blanket of protection from harsh winters
and early thaws.
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*Cold
temperatures make plants hardier. Bulbs develop root systems over
the winter. Pest populations decline and give young transplants a
fighting chance. Fall planting is like giving your plants a rest.
*Autumn
beauty. If you only shop at garden centers in spring, you’ll miss
several plants that are at their best in fall. Many nurseries
stagger their planting so they have plants blooming in fall.
Pansies, asters and mums are popular choices, but don’t overlook
ornamental grasses and plants that produce berries.
*Sales!
Fall is a good time to find reduced prices on trees, shrubs and
other plants. Robbin Nickelson, owner of The Garden Path, said
mulching is one of the most important things to do in the fall,
because it not only protects plants from cold winter weather, it
also discourages weed growth next spring. Mulching rose bushes is
especially important, and several inches of material should cover
the rose bush graft, where the branches form to the stem.
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And
even though it’s tempting — after all those long, hot hours of
yard work during the summer — to hang up your garden gloves, just
remember: All the work you do this fall will means less work next
spring. While you’re at it, throw some bulbs into the ground. When
winter is winding to a close and you see the magical green buds
pushing up through the ground, you’ll be glad you did.
A fall
garden checklist
*Plant
trees and scrubs. Roots will grow until the ground freezes.
*Divide
peonies and other perennials. Work in compost, bone meal and soil
amendments.
*Plant
mums for fall color.
*Dig
up new garden beds for next spring. Add organic matter.
*Plant
bulbs.
*Save
flower seeds from non-hybrids by allowing seeds to mature. Spread
seeds on newspaper, turning them to dry, and store in glass jars at
48 to 50 degrees.
[to top of second
column in this article]
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*Clean
up vegetable garden and add dead plants to the compost pile.
*Transplant
parsley, chives and other herbs from the garden and place in a sunny
window for the winter.
*Plant
or transplant ferns.
*Dig
up dahlia, canna and gladiolus bulbs. Dry, clean off soil and store
in vermiculite.
*Water
evergreens before ground freezes.
*Drain
garden hose completely. Some hoses will crack if water left inside
freezes during cold weather.
*Pumpkins
and winter squash should be harvested when mature but before a
damaging frost.
*Dig
up flower beds and add organic matter.
*Cut
perennials 3 to 4 inches to clean up beds and prevent disease. Let
those that provide winter interest remain until spring
*Apply
fall lawn fertilizer or winterizer at the end of October.
*Rake
up leaves, grass clippings and debris and use as mulch or build a
compost heap.
*Protect
shade trees, ornamentals and fruit trees from trunk damage with tree
wrap or tree guards.
*Water
and mulch evergreens.
*Prune
heavy-bleeding trees like walnut, maple and birch as they go
dormant.
*Protect
roses by mounding hardwood mulch over grafts.
*Clean
and service lawn mower.
*Clean
and store garden tools.
*Clean
out all birdhouses to prevent parasites from overwintering in the
old nest debris.
*Take
soil samples from your garden for analysis and add necessary
nutrients so the soil is in optimal condition for the next growth
season.
*Stop
deadheading all recurrent or perpetual flowering shrub roses and
climbing roses so the plants’ growth can harden off before arrival
of winter frosts. Cut off any diseased leaves.
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What to
plant to provide fall and winter interest through color of leaves,
attractive fruit, bark or texture
Trees:
Ash, bald cypress, birch, black gum, crab apple, dogwood, ginkgo,
hawthorn, maple, oak, serviceberry, witch hazel
Shrubs:
barberry, blueberry, burning bush, chokeberry, spirea, sumac,
viburnum, witch hazel, fothergilla, cotoneaster
Perennials:
peony, aster, blackberry lily, black-eyed Susan, false indigo,
joe-pye weed, lenten rose, liriope, ornamental grass, purple
coneflower, sedum, snowdrops and winter creeper
[Penny
Zimmerman-Wills]
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Fall
gardening projects
"Don’t
throw in the trowel yet"
[OCT. 2, 2000] Just
because fall is fast approaching doesn’t mean it’s time to put
away your garden tools. There are less hours of sunlight and
temperatures are headed north, but there’s still a lot of work
that can be done in the garden.
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In
fact, not only is fall a great time to make a checklist of
maintenance projects necessary to maintain a healthy landscape, but
it’s also the perfect time of year to plant new trees, shrubs,
perennials and bulbs.
There’s
a lot more to this season sandwiched in between the end of summer
and start of winter than just a time to clean the shovel and mow the
yard one last time.
Gardeners
now tend to their yards almost year round, according to Robbin
Nickelson, owner of The Garden Path in Salisbury. She said more
people are stretching out the duties of being a gardener, such as
mulching, planting and trimming, through the fall and winter months.
And because many early flowering spring bulbs, like snowdrops, begin
blooming even when there’s still snow on the ground, January is
really the only month of total rest for a gardener, she said. And of
course, those cold, wintry January days are spent in front of a
fireplace with a stack of garden catalogues, planning for the next
season’s garden.
There
are many ways to keep your green thumb active during the fall
season, including planting spring bulbs, dividing perennials,
cleaning up dead garden material, organizing, cleaning and storing
garden tools and planting evergreens.
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Planting
spring-flowering bulbs
Nothing
heralds the start of spring more than a burst of red and yellow
tulips gleaming in the sunshine. Bulbs are becoming more popular
every year, according to local gardening experts, and the varieties
available through bulb catalogues and garden centers are endless.
Even though the old favorite yellow daffodils and tulips are still
around, now an endless array of colors, sizes and shapes are being
planted. From the tiniest grape hyacinth to the mammoth allium,
there is a bulb to fit in everyone’s garden.
Before
you plant your bulbs, the garden area should be prepared by adding
sphagnum peat moss or mushroom compost in the soil along with bone
meal or fertilizer high in phosphorous. Make sure to plant bulbs at
the proper depth, which is usually two or three times the height of
the bulb. It’s important to place the bulb right side up so the
roots can go down and tops point up. Fertilize and water the newly
planted area.
Fall
planting is a must for all spring flowering bulbs, which should be
planted when the soil temperatures have dropped to 60 degrees F and
no later than Dec. 1. They need well-drained soil to thrive and
bloom year after year.
Gardening
experts offer several tips for planting a bulb garden:
*Plant
in masses. A single row of red tulips won’t have nearly the same
effect as a grouping of a dozen or more.
*Bunch
bulbs of the same color. A mass of red tulips next to a mass of
white tulips will draw much more attention to your yard than the
same number of mixed.
*Bigger
bulbs mean bigger blooms. Pick out premium-sized bulbs for the
biggest, showiest blooms. Fertilizing with a food high in
phosphorous also makes bigger bulbs.
*Store
bulbs in a ventilated bag in a cool, dry place if you can’t plant
immediately. Keep away from ripening fruit. Don’t expose bulbs to
extreme temperatures.
*Naturalize
ground cover areas with small bulbs such as snowdrops, Siberian
squill, grape hyacinths or dwarf daffodils planted among the ground
cover.
*Allow
foliage of the bulbs to die down after flowering to ensure proper
time to store energy in the bulb for flowering next year.
[to top of second
column in this article]
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Bulbs
which appear very early in the spring include claytonia, chionodoxa,
crocus, eranthis, snowdrops, striped squill and some varieties of
tulips. The best bulbs for naturalizing, which last from season to
season and grow into larger clumps each year, include daffodils,
grape hyacinth, striped squill, Orange Emperor, Red Emperor, Red
Riding Hood, Kees Nelis, Aladdin Apeldoom and Golden Apeldoom
tulips.
Dividing
perennials
Another
important task for fall gardeners is to divide overgrown perennial
plants, which not only makes healthier plants but also gives you
more plants to tuck into your garden.
Spring
flowering plants such as columbine, daylilies, ferns, heuchera,
yucca, peony and delphinium, should be divided in early fall. They
need time to establish roots before the harsh winter weather. To
divide plants, dig up the clump in sections using a sharp knife or
spade. Discard the older middle section if it appears less vigorous,
and replenish the soil with compost. Replant sections of five or six
shoots each, then water immediately.
Pressing
flowers
Wilma
Clark, owner of Clark’s Greenhouse and Herbal Country in San Jose,
suggests that gardeners to preserve a little bit of their summer
garden before frost hits. "Don’t let summer slip away without
preserving some flowers between the pages of a flower press or
sandwiched between a discarded telephone directory," she said.
She advises using the pressed souvenirs of your summer garden to
make floral stationery, bookmarks or framed collages.
Flowers
should be picked after dew has dried from the petals. Good
candidates for pressing include coral bells, bleeding hearts, candy
tuft, verbena, lobelia, lavender, nigella blooms, phlox, larkspur,
alyssum, baby’s breath, viola, borage and pansies.
"Don’t
throw in the trowel yet. Fall is the best time to spruce up flower
beds with bulbs and perennials. It’s also a good time to overhaul
your flower beds by dividing plants and sharing some with your
friends," she said.
(To
be continued)
[click here for
Part 2 of this article]
[Penny
Zimmerman-Wills]
|
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Ten reasons to adopt a
shelter dog
1.
I'll bring out your
playful side!
2.
I'll lend an ear to
your troubles.
3.
I'll keep you
fit and trim.
4.
We'll look out for each other.
5.
We'll sniff
out fun together!
6.
I'll keep you
right on schedule.
7.
I'll love you
with all my heart.
8.
We'll have a
tail-waggin' good time!
9.
We'll snuggle
on a quiet evening.
10.
We'll be
best friends always.
|
Think
You're Pregnant? WE
CAN HELP.
Free
and Confidential:
Pregnancy Testing. Information and Counseling. Supportive
Services. "A
CRISIS PREGNANCY CENTER"
#5 Arcade Building, Lincoln |
Claire's
Needleworks
and Frame Shop
"We
Frame It All"
On the square
in downtown Lincoln
217-732-8811
M-F 10-5 Sat 10-4
cmstitches@aol.com |
Gossett's
Cleaners
will soon be closing to move into our brand new facilities
at 621 Woodlawn.
Please
pick up any overdue orders. We regret any inconvenience to our
customers. |
|
|
Animals
for adoption
These animals and
more are available to good homes from the Logan County Animal
Control at 1515 N. Kickapoo, phone 735-3232.
Fees for animal
adoption: dogs, $60/male, $65/female; cats, $35/male, $44/female.
The fees include neutering and spaying.
Logan County Animal
Control's hours of operation:
Sunday – closed
Monday –
8 a.m. - 5 p.m.
Tuesday –
8 a.m. - 5 p.m.
Wednesday – 8 a.m. - 5 p.m.
Thursday –
8 a.m. - 5 p.m.
Friday –
8 a.m. - 3 p.m.
Saturday –
closed
Warden: Sheila Farmer
Assistant: Michelle Mote
In-house veterinarian: Dr. Lester Thompson
|
DOGS
Big to
little, most these dogs will make wonderful lifelong companions when
you take them home and provide solid, steady training, grooming and
general care. Get educated about what you choose. If you give them
the time and care they need, you will be rewarded with much more
than you gave them. They are entertaining, fun, comforting, and will
lift you up for days on end.
Be prepared to take the necessary time when you bring home a
puppy, kitten, dog, cat or any other pet, and you will be blessed.
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[This white and tan mix dog is very good-natured. He
is about 2 years old and needs a good home.]
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[This affectionate puppy is about 1 year old, a
brindle-colored mix, and would make a good family pet.]
|
[There are only four of these Lab-mix puppies left.
They are about 8 weeks old. The mother’s owner could not keep all
of them. Will you open your home to one or more of these puppies?]
|
[Claudia is a 2-year-old sheltie mix. She is sweet
and well-suited to a home with children.]
|
Think
You're Pregnant? WE
CAN HELP.
Free
and Confidential:
Pregnancy Testing. Information and Counseling. Supportive
Services. "A
CRISIS PREGNANCY CENTER"
#5 Arcade Building, Lincoln |
Claire's
Needleworks
and Frame Shop
"We
Frame It All"
On the square
in downtown Lincoln
217-732-8811
M-F 10-5 Sat 10-4
cmstitches@aol.com |
Gossett's
Cleaners
will soon be closing to move into our brand new facilities
at 621 Woodlawn.
Please
pick up any overdue orders. We regret any inconvenience to our
customers. |
|
CATS
Many of the same cats are still available, with a few new
ones added. The gorgeous white cat with two different color eyes is
looking very dejected. His master died and there's no one to take
him. There are a number of other fine cats there too!
|
[Please adopt one or both of these playful yellow and
white kittens. They were born about four months ago on a farm.]
|
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