Newspaper Archive of
Feather River Bulletin
Quincy, California
August 8, 2012     Feather River Bulletin
PAGE 28     (28 of 36 available)        PREVIOUS     NEXT      Full Size Image
PAGE 28     (28 of 36 available)        PREVIOUS     NEXT      Full Size Image
August 8, 2012

Newspaper Archive of Feather River Bulletin produced by SmallTownPapers, Inc.
Website © 2019. All content copyrighted. Copyright Information.     Terms Of Use.     Request Content Removal.

16B Wednesday, Aug. 8, 2()12 Bulletin, Record, Progressive, Reporter One-week plan for health HERE'S TO YOUR HEALTH AURA WHITTAKER t Maybe you've heard the ex- pression: "If you fail to plan, then plan to fail." Well, guess what? It's as true as it's ever been. Planning to achieve your goal requires a bit of extra time in the beginning and it may seem counterproductive at first, but it will get easier if you stay on top of it. Most im- portantly, planning ahead will give you peace of mind that no matter what comes up you can stilleat right and do some form of exercise. Here's how to plan your healthy week: Start by carving out one hour on a weekend or other day off. Grab some paper and a pen or fLre up your laptop. Don't tell me you don't have an hour to spare-- turn off the TV, get off the phone and get started. Next, go through your pantry and food cabinets, and throw out or donate all of the unhealthy, over-processed substances that are sold as food but not in any way healthy. Then, do the same in your fridge. Now that your food is orga- nized, take an inventory of the healthy foods you do have. Sit down and make a list of meals you could make with what you already have initial of the store (or another on hand. For example, if you symbol that makes sense to have some ground beef and you). That's it! You have a tomatoes, you could plan to whole week of meals planned make tacos one night, in (hopefully) less than an On a piece of paper labeled hour. You can make one trip "meal plan," write down the to the grocery store and even days of the week and add tacos cook a few meals ahead of time to one day. If you do not have if you know you will be short taco shells, start a grocery list on time later in the week. on a second piece of paper and Now, think about your up- write down other ingredients coming week in terms of when you will need to make the meal. and how you will fit in some The day after you have tacos physical activity. If you work for dinner, you could make five days a week, you will taco salad with the leftovers to need to plan to get up earlier eat for lunch. Write down let- or exercise in the evening at tuce and any other ingredients least three days a week. Alter- you need to make the salad if natively, you can reap the you do not already have them. benefits of physical activity Maybe you have some by doing two or three short frozen chicken breasts in the sessions in one day. For exam- freezer -- add your favorite ple, do 15 minutes of weight healthy chicken dish to your lifting or Pilates in the morn- weekly meal plan. Make sure ing and then take a 15-minute to plan to eat plenty of non- walk in the evening. Also, re- starchy vegetables and add member to plan a longer-dura- them to your list. New dietary tion activity such as garden- guidelines suggest filling haft ing, hiking or bicycling for of your dinner plate with non- one or both of your days off. starchy vegetables, one quar- Planning your food and ex- ter with protein and the other ercise for a week is not rocket quarter with a starch such as science, but most people feel corn, peas, rice or potatoes, overwhelmed by the idea of Plan to make extra for organizing it all. So, keep it lunches and add fruit and raw simple and start slow-- it veggies to your grocery list takes time to build a habit. for snacks. Also add other on- The key is to be consistent the-go foods such as nuts, beef and have faith you will indeed jerky and cheese sticks. If succeed if you stick with it. you're a dessert person, go ahead and add popsicles to Aura Whittaker has a Bachelor of your list and indulge in a Science degree in kinesiology and more substantial dessert no more than 20years experience in nu- more than once a week. tritional consulting and personal If you shop at more than one training. Contact her at awhittaker@ store, decide where to buylassennews.corn, or send mail to which items and then mark it Lassen County Times, 100 Grand on your list with the first Ave Susanville, CA 96130. I The American Cancer Soci- ety is offering ladies who are undergoing cancer treatments a free "Look Good, Feel Bet- ter" session to learn to cope with appearance-related side effects of treatment and re- gain a sense of seif-confidence and control over their lives. This program is offered every month with the next session set , Feel B for Monday, Aug. 13, from 10 a.m. to noon at Enloe Cancer Center in Chico. Registration is required. For more informa- tion, to make reservations or to volunteer call the American Cancer Society at (800) 227-2345. "Look Good, Feel Better" is a free program offered in a group sessions, which provide educa- tion, information and support. r' class set In each session, volunteer cos- metologists or estheticians (all certified and trained profes- sionals) teach women how to enhance their appearance us- ing complimentary cosmetics and skin care products. Volun- teers will also teach patients to disguise hair loss wigs, turbans, scarves and various accessories. and earn your entrepreneurship certificate in less than a year! Combine your passion, with the skills to succeed in business. Entrepreneurship certificates are available in: Agriculture Baking Catering Child Care Home Health Care Outdoor Recreation Leadership Ranch Management Restaurant Management Elizabeth Powell, Owner of High Altitude Harvest Community Supported Agriculture (CSA) Elizabeth Powell, a recent graduate of the program, "Taking entrepreneurship classes at Feather River College demystified business for me and helped me to fill the gaps to launch High Altitude Harvest Community Supported Agriculture as a private venture." Fall 2012 classes begin Tuesday, August 21 Bus 121: Intro To Entrepreneurship 1 unit, 8/21 - 10/16 Tuesdays 5:30 - 7:20pm CRN 7218 BUS 122: Entrepreneurial Marketing 1.5 units, 10/23 - 12/11 Tuesdays 5:30 - 8:20pm CRN 7219 Spring 2013 classes begin Jan. 15, 2013 Bus 123: Financial Management for Entrepreneurs Bus 124: Preparing Effective Business Plans To enroll contact Feather River College at (530) 283-0202 ext. 600 or River College 570 Golden Eagle Ave. Quincy, CA For more information about the program contact Amy Schulz at (530) 283-0202 ext. 358 This program is sponsored by: mntt~*mmrr Business & ~ 'd d :. ~ 7 Entrepreneurship ~ ~ ~, Center Olympics Heather Hunsaker Chef Food: Of course no celebra- tion would be complete with- out a spread of tasty food! With London being this year's The Olympic Games are an Olympic host city, plan to exciting time for all! Coun- serve traditional English fare. tries unite to cheer on their From popular English beer, to home teams and show theirtraditional fish and chips, a support. And while competi- little English grub will trans- tion is fierce, the world comes form your kitchen to an Eng- 4 cod, haddock or pollack fillets- 3 - 4 cups vegetable oil malt vinegar, tartar sauce, fresh lemon juice, ketchup -- all optional for serving Directions: Preheat oven to 325 de- grees. Heat oil in large, heavy pot to 350 degrees F. Working together and is focused on lish pub. Other traditional in batches, frythe prepared this one special event. English food options include: potatoes in hot oil until gold, Over the next couple of shepherd's pie, a casserole en brown, turning to cook weeks all eyes will be on the made of lamb meat and evenly, about 4to 5 minutes. Olympic Games. Even if you topped with mashed potatoes; Remove from oil an'd:drh[h"~ are not sitting poolside in bangers and mash, simply on paper towels. Seasonwith London, show your support in mashed potatoes and sausage; salt and pepper, to taste, and true Olympic style by hosting tea and scones; and biscuits transfer to a baking sheet. an Olympic watching party! and jam: If English cuisine Place in the oven to keep : Below are a few suggestions not your thing, serve a spread warm until ready to:serve, on how to successfully put to- of international fare with fa- In a large bowl, combine 1 gether a last minute Olympic vorites from around the cup flour, 1/2 teaspoon each themed party to cheer on world, such as cheese and salt and black pepper, baking your favorite athletes, wine to represent France, powder, beer and egg. Whisk Decor: Keep the interna- stir-fry for China, hummusto make a smooth batter the tional sprit of the games alive and fresh veggies for Greece consistency of cream, adding by representing countries and an American favorite, more beer, as needed, to thin. from around the world. Hang hamburgers. In another large bowl, corn- copies of flags, found on the Fish and chips is the prefect bine the remaining 2/3 cup Internet, from participating dish for celebrating! This pop- flour and 1/2 teaspoon salt and countries. Choose solid col- ular British meal dating back black pepper. ored paper products in the to the mid-1800s is traditional- Dip the fish fillets first into colors of the Olympic rings: ly beer battered cod that is flour to lightly coat, then into blue, yellow, black, green and deep fried and served withthe beer batter, shaking to re- red. Or show your support for malt vinegar and a side ofmove any excess. Fry the bat- Team USA by hanging Ameri- fried potato wedges, common- tered fish, one or two at a can flags and decorating in ly called chips, time, in the oil for 5 - 6 rain- the good o1' red, white and utes or unti! crjs.p, and golden blue. Traditional Fish and Chipsbrown, turning halfway Entertainment: Of course Prep time: 15 minutes through cooking. Remove fish all eyes will glued to the tele- Cook time: 30 minutes from oil and drain on paper vision screen, so make sure Serves: 4 towels. there is a clear view and plen- Serve immediately with the ty of seating. Need a break Ingredients: fried potatoes and topping of from watching? Step outside 2 large russet potatoes, peeled your choice. and host a backyard and cut into 1/2-inch thick *Note: Milk can be substitut- Olympics, based on your fa- slices ed for the beer. vorite Olympic sports! Play a 1-2/3 cups all-purpose flour game of soccer or basketball 1 teaspoon each salt and black create a relay race around pepper, plus more as needed your neighborhood passing 1 teaspoon baking powder off a homemade Olympic 1 cup English beer, plus more torch:or simply swim laps in as needed* the pOOL 1 egg, lightly beaten Chef Heather Hunsaker graduated from Le Cordon Bleu College of Culinary Arts and currently serves as a freelance writer and recipe de- veloper for meal planning site