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Feather River Bulletin
Quincy, California
March 14, 2012     Feather River Bulletin
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March 14, 2012

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8B wednesday, March 14, 2012 Bulletin, Record, Progressive, Reporter Nutrition month: How to, built! nutritioz !s meals spring is on its way, and many people are focusing on weight loss. March is National Nutri- tion Month, an opportunity for individuals to focus on nutrition, receive informa- tion and make wise food choices• TOPS Club Inc. (Take Off Pounds Sensibly), the non- profit weight-loss support organization, offers tips to assemble healthy meals and think about nutrition year- round• Fill your plate. This year's National Nutrition Month theme is "Get Your Plate in Shape," a philosophy that TOPS has continually advocated. Successful weight loss tems from lasting lifestyle changes. MyPlate, a plan introduced by the United States Department of Agriculture (USDA), reminds consumers that it's impor- tant to fill half of their plate with fruits and vegetables. The remainder of the plate should include lean protein and grains. How should you fill your plate? Here are some tips for balanced meals from --Vegetables should have a large presence on the plate because they provide vita- mins and minerals. There are many options to make sure you get in enough servings each day -:- fresh or frozen vegetables, vegetable soup and canned vegetables labeled "low sodium" or "no salt added," such as toma- toes, garbanzo beans or mushrooms. When dining out, consider swapping a side of french fries with vegetables or salad. --Fruits offer essential nm trients, including potassium, fiber, vitamin C and folic acid. To incorporate more fruits into your diet, keep a bowl of fruit on the counter, purchase dried or frozen fruits, top your cereal with bananas, peaches or straw: berries, or toss some with a salad. --Choose whole grains rather than refined grains. Barley, quinoa, pilaf, brown rice, whole-wheat pasta and bulgur are great options. When choosing products, select options that include whole-grain listed' first on the ingredient list, Don't let foods labeled "multi-grain" or "100 percent wheat" fool you. Many of these products don't contain any whole grain. --Pair your nutritious meals with fat-free or low- fat dairy, such as skim or 1 percent milk. These Options .offer calcium, vitamin D, potassium and more. Include more low-fat dairy by substi: luting ingredients -- plain yogurt instead of sour cream, fat-free milk instead of cream and ricotta cheese instead of cream cheese. Also, be care- ful with sweet dairy options, such as flavored milks, frozen yogurt and pudding, because these items contain added sugar. --Variety is the key to in- corporating protein into your diet. Choose proteins such as lean beef and pork, chicken, turkey, nuts, eggs, beans, peas and soy products. Prepare a seafood meal twice a week. Limit your intake of' sodium find processed foods, including hot dogs, ham and sausages. Shop smart. Decisions in the grocery store can affect nutrition, diet and budget. --Be seasonal. Produce can be expensive, so buy items that are in season or on sale to help save money and get the best flavor. •--Stick to the list. Plan your meals in advance and make a list of groceries. Stick to the list and don't shop on an empty stomach, so you aren't purchase extra foods. --Buy larger amounts of staple items. Divide the food into smaller portions and freeze the ingredients that a/'en't being used right away. --Plant your own. Start an outdoor or kitchen garden to save money. Try herbs, cucumbers, tomatoes and peppers. Save time, cook wisely. Planning ahead makes a big • difference. --Prepare meals ahead of time. Prep dinner ingredients on the weekend and freeze them. Or get them ready in the morning and store them in the refrigerator. --Make big batches. Cook larger quantities of chicken, sauces, vegetable stews and other foods. Freeze the meals for a busy day in the future or eat them as leftovers. --Use overripe fruit. In- stead of throwing away food, repurpose it. Mushy bananas are perfect for banana bread, and soft berries can be used in smoothies. --Try new foods. Keep meal time interesting and cook foods you haven't tried. Margo, lentils and kale are' delicious and nutritious• --Watch portion sizes. Use a smaller plate to "trick" yourself into thinking you have consumed more. TOPS Club Inc. is the original weight-loss support and wellness education orga- nization. Founded more than. 64 years ago, TOPS is the only nonprofit, noncommercial weight-10ss organization of its kind. TOPS promotes successful weight manage- ment with a p'hilosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise and wellness information. TOPS has about 170,000 members -- male and female, age 7 and older- in nearly 10,000 chapters throughout the United States and Canada. Visitors are welcome to attend their first TOPS meet- ing free of charge. Membership is $28 per year in the U.S., plus nominal chapter fees. Nearby TOPS chapters include those in Chester and Portola. To find a local chapter, view or call (800) 932-8677. BUSINESS & SERVI.CE DIRECTORY I I FACE TO T 34 Harbison Street, Quincy Owner Teresa Dewhirst offers full service skin care including Facials and Electrolysis. Licensed in California and Nevada, Teresa has 34 years experience as a Cosmetologist and 22 years as an Electrologist. She is available for Free consultations. Teresa specializes in Facials, Peels, Treatments. For electr0!YSj probes: Tinting, Waxing a Hot Paraffin Waxing for hands and Shut-Ins are available. ADVERTISING Face To Feet features fine products like Glymed, GM Collins, Blinc, Working Hands & Healthy Feet, and offers Gift Certificates too. Visit Teresa at her clean and intimate shop or call her at 927-7499 or 836-0330. By appointment only- be sure to call first today! f  any Service ": over *30 Facials, M icrodermabrasion, Acid Peels, Waxing, Manicures, Pedicures', Tinting.& Electrolysis Teresa Dewhirst Licensed in California & Nevada By Appointment Only Cell 927-7499 836-0330 FACE TO FEET 34 Harbison St., Quincy (Offer expires March 31, 2012) :Lef you are interested in advertising in this section please call your local sales representative. To place your advertisement call: In the Quincy area %%. 550-283-0800 In the Greenville %% & Chester areas 530-258-3 ! 15 In the Portola area %% 530-832-4646 AUTO GLASS AUTO REPAIR CERTIFIED BOOKKEEPER Mr. B's Auto Techtronics @.0 Pr°fessi°nal Car & Truck :Repair 283-1935 213 Danny Ct. E. Quincy Quincy Auto Glass 36 years experience Windshield Repair & Replacement • 2140 E. Main St. Quincy 283-3930 .....  • Two Local Technicians ' i  l  • Copiers & Fax Machines i:i * Laser Printers • New or Remanufactured SHARR Scott & Barbara Tanner. (888) 447-2679 1530) 284-1112 Fax: (530) 284-1102 101 Pine St., Greenville Serving Plumas, Lassen, Sierra & Modoc Counties Corpe! & Upholsles' Cleoning' Burn Hole Repairs Reslrelching Installs Flooring Repeirs Call to schedule your Free Estimate! • I Marly Swisher Quincy 283-2289 CARPET CLEANING UPHOLSTERY CLEANING WINDOW WASHING IICRC CERTIFIED . BONDED & INSURED • For your convenience, we accept Visa, MC, Discover Full-Charge Bookkeeping Accounts Payable Accounts Receivable Payroll Customer Billing Harmony Bookkeeping Carol Klein, CB i! ::ii Certified Bookkeeper i" 530-394-7002 COMPUTERS ELECTRIC l@ HAWS, THEOBALD & AUMAN, PC Certified Public Accountants & Consultants 530-258-2272 (Chester) 530-257-1040 (Susanville) FOR QUICKBOOKS, TAXES, FINANCIAL PLANNING & CONSULTING We Succeed When You Succeed! 530-832-5005 D Loated In Oetleker I 1.S mt Wet Of Portola, CA • NEW COMPUTERS Frmr t(,ffy Le;'et Offite to/Jff/rtlP ., Performance, 03cludig, Mult tVfe Graphics, Cocd Conguratlon. A Large Selection of Loptop; F:oro ntry level to High Ed, " SERVICE & REPAIR Upgraded Compoters. Oitqnoffk s (Mtimlzation~CleanYtg~Rept˘emenf .. Virti$ 5can,iru;Remova!-, In Home Servie & New Computer Setup • WEBSITE DEVELOPMENT Oesign-ConstttlctJor.Moooleent * TUTORIALS Compute; Operation, Function.'; & ['eature ocusmq On Windows 7 . P.O, Box 1;884 Portota, CA 96122 ROB HERR CA Bureau of Electron c and Appliance Repair Registration NO. 85404 §96-4§07 SALES * SERVICE SUPPLIES * REPAIR '˘ Lic# 97SE Construction Where Quality Counls Big or Small... We do it all! • Custom Homes • Remodels EPA Certified in Renovations on Pre-1978 Buildings Kyle Howard- Owner 530-258-3541 Office 530-258-1601 Cell kvh@frontiernet, net EJ's QUALITY DOOR INSTALLATION SALES & SERVICE Bringing curb appeal to your home/ DOORS Interior • Exterior Hardware Locks • Keys GARAGE DOORS Hardware Automatic Openers Doors Eric Joa CA Lic. #911600 530-258-9566 Solar Electric since t982 Bill Battagin CA Lic. #874049 Complete System Installation Grid-lntertie Net Meter and Stand Alone Solar Electric System 530-284-7849 4291 Nelson St. Taylorsville, CA 95983 To send a legal: To send an advertisement: t