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Feather River Bulletin
Quincy, California
February 10, 2010     Feather River Bulletin
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February 10, 2010

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Bulletin, Progressive, Record, Reporter Wednesday, Feb. 10, 2010 7B Healthier ast ood choices do exist in moderation HERE'S TO YOUR HEALTH AURA WHFn'AKER Can fast food be part of a weight-loss or healthy diet plan? Sometimes. Maybe. Possibly. Depends. In fact, you can have fast food that's both quick and healthy. An occasional stop at a fast-food restaurant can fit into a healthy diet plan. The key is to keep your visits infrequent and to choose wisely. Here are some tips to help keep you on track. Keep portion sizes small. If the fast food restaurant offers several sandwich sizes, pick the smallest or order half a sandwich, if available. Bypass hamburgers with two or three beef patties, which can pack more than 1,000 calories and 70 grams of fat. Instead, choose a regular- or children's-sized hamburger, which has about 250-300 calories. Also, skip the large serving of French fries or onion rings and ask for a small serving instead; that alone saves 200-300 calories. Or better yet, select a lower calorie option, such as fruit. Choose a healthier side dish if possible. There are many healthy side dishes offered at fast-food restau- rants these days. For example, instead of French fries, choose a side salad with low-fat dressing or a baked potato. Add a fruit bowl or a fruit and yogurt option to your meal. Other healthy choices include apple or orange slices, corn on the cob or baked potato chips. Go for the greens whenever you can. Choose a large entree salad with grilled chicken, shrimp or steak with fat-free or low-fat dressing on the side, rather than regular salad dressing, which can have l(D-200 calories per packet. Watch out for high-calorie salads, such as those with deep-fried ingredients or top- pings. Also skip salad extras, such as cheese, bacon bits, croutons and chips, which quickly increase your calorie count. Opt for grilled items if available. Fried and breaded foods, such as crispy chicken sandwiches and breaded fish fillets, are high in fat and calories. Select grilled or roasted meats such as turkey or chicken, lean ham or lean beef. Remember that you can have it your way. Don't settle Peer counselor training begins.March 2 Starting March 2, through April 8, Tuesdays and Thurs- days, 1--5 p.m. and Saturdays, 9:30 a.m.-l:30 p.m., peer counselor training will be available at the Work Connection at 1953 East Main St., Mill Works Plaza, in Quincy. This is the Office of Emer- gency Services' certified training, an important part of the process of becoming certified as a domestic Petitions now available violence counselor, a crisis line counselor or a sexual assault counselor. The training is free, offered by Plumas Rural Services, Domestic Violence Services and Plumas Crisis Inter- vention and Resource Cen- ter's Rape Crisis Center and the Plumas/Sierra Crisis Line. Aspects of the training will be augmented by other agencieS and county services. Topics include but are not limited to: peer counseling techniques, post-traumatic stress disorder, teen relation- ships, crisis intervention, suicide intervention, psychol- ogy of the victim, impact of abuse on children, restrain- ing and protective orders, custody issues, legal igsues, law enforcement involve- ment, the court system, community resources, and cultural competency and diversity. For more information and to sign up, call Plumas Rural Services Domestic Violence Services, 283-5675, or Plumas Crisis Intervention and Resource Center, 283-5515. for what comes with your meal. Ask for healthier op- tions and substitutions. For example, ask for reduced-fat mayonnaise or mustard on your sandwich. At a fast-food Mexican restaurant request salsa with your meal instead of shredded cheese or nacho cheese sauce. Try to avoid special dressings, tartar sauce, sour cream and other high-calorie condiments. Watch what you drink too. Most beverages available at restaurants contain a large number of calories. For example, a large soda (32 ounces) has about 300 calories, and that's not in- cluding refills. Instead, order diet soda (if you must), water, unsweet- ened iced tea, sparkling water or mineral water. Also, skip the shakes and other ice cream or blended coffee drinks. Large shakes can contain more than 800 calories and all of your satu- rated fat allotment for the day. If you are in the mood for a sandwich try McDonald's Chicken McGrill (no mayon- naise) or a Subway six-inch roast beef sub (on whole wheat bread with lots of veggies and no sauce). Best burger choices in- clude Burger King's original Whopper Jr. (no mayonnaise) or McDonald's hamburger (regular). Decent salads are Burger King's Fire-Grilled Chicken Garden Salad (with fat free dressing) and Taco Bell's taco salad (without the shell, sour cream or cheese). Other options include KFC original recipe chicken breast (with breading and skin removed, and a side of green beans), Taco Bell grilled steak soft tacos (two), or McDonald's fruit 'n yogurt parfait with granola. All fast food restaurants are required to provide nutri- tion information on request, so go ahead and ask. Use that information to decide which choices are the best fits for your diet. The bottom line is to be choosy about what you put in your mouth. If you make wise menu choices and focus on portion control, you can freely enjoy a fast food meal now and then. Aura Whittaker has a Bach- elor of Science degree in kine- siology, which is the study of the principles of mechanics and anatomy in relation to human movement. She has more than 15years experience in nutritional consulting and personal training. For com- ments and questions, e-mail, or send mail to Lassen County Times, 100 Grand Ave., Susanville, CA 96130. Red Cross offers pet first aid classes Red Cross is offering dog and cat first aid and CPR classes at High Sierra Animal Rescue, 103 Meadowridge Lane, Portola, Sunday, Feb. 21. The class for dogs is at 10 a.m., followed by the cat class at noon. The classes cost $25 per person Or $45 for both classes which include a life- time Red Cross certificate. Optional supplies include a dog or cat first aid book/DVD combo for $15; and first aid fanny packs which cost $10 to $20. Anyone who becomes certi- fied in cat and/or dog first aid and CPR increases value for 4-H clubs, shelter volunteer jobs, babysitting, pet sitting, grooming clients, kennel jobs, family reunions, camp- ing trips or just at home. Participants will learn the basics: how to determine an emergency; how to stabilize the situation and calm your pet; how to stop bleeding;, creative muzzling techniques; how to splint and wrap wounds and transportation options. Do you have friends, vol- unteers, scout troops, co- workers or family interested in a class? Can you provide a class location for your groul~ of friends? Red Cross will come to you. Manikins are used, so real pets aren't needed at class. Classes now or later? Gift certificates are always available. For more information contact Peggy Rew, ARC Instructor, (775) 626-0982 or The filing period is now open for election to the Cali- fornia Senior Legislature, a non-partisan, grassroots body that proposes laws to meet the needs and concerns of Califor- nia's 4.3 million seniors. To get on the ballot, interest- ed residents of Butte, Colusa, Glenn, Plumas and Tehama ~otrnties mn-~-be registered v.oters, 60 or older. The fili-W'g=period opens Feb. 5, 2010. Petitions must be completed and returned to PASSAGES Area 3 Agency on Aging by 4 p.m. Monday, April 5. The Area 3 Agency on Ag- ing Advisory Council will elect the candidate at its regu- lar meeting Wednesday, April 21. Prospective candidates will have an opportunity to speak at the April 21 meeting. Candidate petition packets are available at the PASSAGES Area 3 office, 2491 Carmichael Dr., Suite 400, Chico, CA 95928. Packets may also be obtained by calling 898-6768 (Chico and Paradise) or (800) 822-0109. Need help REP NQ Valentine's? If it's~ :::'el ~ing we II find o can. CONSTRUCTION SINCE 1984 General Building Contractor Calif. Lic. #453927 (530) 283-2035 oar'er3theses have a Dlace but not on your face.'~ 20% FREE i Custom Designed to Meet Your Needs GARAGE, SHOP, WAREHOUSE, MINI STORAGE, HAY BARN, HORSE BARN, HANGAR Now Offering Metal Roofing, Remodeling & Restoration Serving Lassen, Plumas and Sierra Counties 630-620-6667 Instantly smooth )'our wrinkles Chemical Peel for i. ,s48oo yourl face Photo Face THE FIRST TO LAST"~ After Now $ for the first 5 patients, after that it is 20% off.! i Natural, long lasting results, Flan!gan-Leavitt fax: 866.781.3110 Jl ,surar,c,e At er c. hco. CA License 0E05639 NVUcense 17793 IIUINCY ] WESTWOOD SUSANVILLE RENO RO. Box 3556 t 530.256.3219 608 Main Street 6190 Mae Anne Ave. 400 West Main Street Susanville, CA 96130 Suite #2 Quincy, CA 95971 G RAEA6 L E 530.257. 7291 Rano, NV 89523 530.283. I 112 530.836.1150