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Feather River Bulletin
Quincy, California
October 20, 2010     Feather River Bulletin
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October 20, 2010

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6B Wednesday, Oct. 20, 2010 Bulletin, Progressive, Record, Reporter "Top fall foods to e,00t for better health?' HERE'S TO YOUR HEALTH AURA WHITTAKER Fall is here! The air has turned crisp, the delicate fruits and vegetables of sum- mer have given way to an au- tumnal bounty of apples, pumpkins, root vegetables and more. There are at least a thousand substances in foods that help protect you from heart disease, cancer and pre- mature aging. Many of them cause the bright colors in au- tumn fruits and vegetables, especially plentiful and deli- cious at this time of year. While apples and pump- kins may be autumn's go-to foods, here is some other nu- trient-rich produce to consid- er eating this fall: Tomatoes: Tomatoes are rich in lycopene, which may help reduce the risk of heart disease, breast, lung and. prostate cancer. Cooking helps activate lycopene, so tomato paste and sauce may be especially beneficial. Tomatoes also have vitamins A, C, E and potassium. Bell peppers: The red ones, especially, may help boost your immune system. They are excellent sources of vita- min C (three times as much as oranges) and beta carotene. Ginger: Ginger contains a compound called gingerol that may lower blood pres- sure and increase circula- tion. It may also help relieve migraines and arthritis pain by blocking inflammation- causing prostaglandins. Pomegranate: The nectar is regarded as a great source of antioxidants and has been found to reduce cholesterol and the risk of prostate can- cer. Pomegranates store well for several weeks in a cool, dry place. Nuts: Pine nuts, walnuts, pecans, acorns, chestnuts and others are gathered in the fall. While nuts are high in calories they are also high in omega-3 fatty acids, vita- min E, antioxidants, protein, vitamins E and K, niacin and thiamin, all of which con- tribute to vibrant eyes, and strong bones. They generally last for roughly two months, stored dry or refrigerated, but can turn rancid and have a bitter taste if exposed to too much humidity. Rutabaga: Also called swede, the rutabaga is a milder version of its cousin the turnip and has a texture that's similar to a potato. Rutabagas harvested across the cooler parts of the United States are sometimes coated in wax to help preserve them longer, so it's best to scrub or remove the skin before cook- ing. The flesh is most com- monly yellow and sweeter than a turnip; milder white- fleshed ones exist as well. Rutabagas are low in calories and are a good source of thi- amin and vitamin B6. Concord grapes: Concords are as high in natural anti- oxidants as blackberries or blueberries, and start show- ing up shortly after Labor Day.. They are generally tart and less acidic than grapes from warmer climates and so are used more for juices than wine. Pears: Like its cousin the apple, the origins of the pear trace back tq the Caucasus region that straddles Europe and Asia. Boasting more than 1,000 varieties in colors that range from yellow and. green to red and brown, pears are Usually harvested in Septem- ber and October in the North- east and Midwest. Pears are low in calories, but high in fiber and vitamins C and K. Pumpkins: Pumpkins are low in calories, fat and sodi- um and pack a wallop of nu- trition that can help you look and feel your best. Vitamin A promotes skin healing, vita- min C is a terrific antioxi- dant and zinc aids in cellular regeneration. Remember to toast the seeds for a great snack. Kale (and .other sturdy greens): Don't shy from this leafy green. Kale is loaded with antioxidants that help increase and promote the col- lagen level in your skin cells, and it helps boost your im- mune system. Leafy green vegetables are among the healthiest vegetables around, because they are packed with vitamins A, C and K, along with significant amounts of calcium, iron and man- ganese. Winter squash: These gourds are rich in fiber, an: tioxidants, vitamin A and be- ta-carotene. Roasted, grilled or pureed in soups, winter squash can strengthen your immune system and even de- crease your risk of cancer. Citrus fruits: These bright gems are high in fiber and a terrific source of vitamin C, which means they can help build collagen in the skin, and build stronger tendons, ligaments and muscles: Their outer peel means you can eas- ily stash them for an on-the- go snack that will keep you healthy. Aura Whittaker has a Bache- lor of Science degree in kinesiol- ogy, which is the study of the principles of mechanics and anatomy in relation to human movement. She has more than 15years experience in nutrition- al consulting and personal training. For comments and questions, e-mail, or send mail to Lassen County Times, 100 Grand Ave., Su- sanville, CA 96130. Holiday deadlines for shipping to overseas military announced their way, the U.S. Postal Service' offers a discount on its largest Priority Mail Flat Rate Box, The normal price is $14.50, but for packages to APO/FPO addre.sses over- seas the price is reduced to $12.50. Additional discounts are available for customers printing their Priority Mail postage labels online at Click-N-Ship. The Postal Service contin- ues to show support to those serving in the armed forces by offering free Military Care Kits, designed specifi- cally for military families sending packages overseas. The mailing kits can be or- dered by phone by calling 1- 800-610-8734 and asking for the Military Care Kit. Each kit includes two "America Supports You" large Priority Mail Flat Rate boxes, four Ensuring care packages ar- rive in time for the holiday season is a priority for friends and family members of military and other person- nel serving around the world. The suggested cut-off dates for mailing have been an- nounced to help you prepare. The recommended mailing date for the most economical postage to overseas military destinations, including Iraq and Afghanistan, is Nov. 12. For most APO, FPO and AE mailing addresses (all operated by the military mail system), the cutoffs for Priority Mail as well as First-class packages, cards and letters is Dec. 10. -Express Mail is Dec. 10 Marl seht to overseas mil- itary addresses is charged domestic mail prices. To help get packages on Military Holiday Deadlines Military Mail Addressed To APO/FPO AE ZIPs 090-092 APO/FPO AE ZIP 093 APO/FPO AE ZIPs 094-098 APO/FPO AA ZIP 340 APO/FPO AP ZIPs 962-966 First- Express Class Parcel Mail Mail Airlift Space Military Letters Mail Available Service and Priority (PAL) Mail Parcel (EMMS)I/ Cards Mail 2/ (SAM)3/ Post Dec-18 Dec-10 Dec-10 Dec-3 Nov-26 Nov-12 N/A Dec-4 Dec-4 Dec-1 Nov-20 Nov-12 Dec-18 Dec-10 Dec-10 Dec-3 Nov-26 Nov-12 Dec-18 Dec-10 Dec-10 Dec-3 Nov-26 Nov-12 Dec-18 Dec-10 Dec-10 Dec-3 Nov-26 Nov-12 medium-sized Priority Mail Flat Rate boxes, six Priority Mail labels, one roll of Prior- ity Mail tape and six cus- toms forms with envelopes. For online ordering of the 44S Chain Saw . X-Torq engine reduces fuel consumption up to 20% and emissions up to 60% LowVib anti-vibration system , minimizes fatigue , Injection TM removes up to 97% Air of debris before it enters the filter  46 cc 2.7 hp y:,,,.,, ' . . , . : ! .... . ..;; 10.8 Ibs without  : :, :::., b;: & chain. ;' ':i bar :: *: s3199s X-Torq engine reduces fuel consumption up to 20% and emissions up to 60% LowVib anti-vibration system minimizes fatigue Air Injection TM removes up to 97%  of debris before it enters the filter '' :=' : 60 cc, 3.Thp, 12.8 ": Ibs without bar &  chain, 24" bar s4699s 350BT Backpack Blower 50 cc/3.1 cu.m. X-Torq  180 mph airspeed at tube Jr' Li! 22.00 ,bs. sI999s At participating dealers, while supplies last. 45S Chain Saw X-Torq engine reduces fuel consumption up tq 20% and emissions up to 60% LowVib anti-vibration system minimizes fatigue Air InjectionTMremoves up to 97% of debris before it enters the filter . 56 cc. 3.5 hp, 12.8 Ibs without bar i.,..[ and chain. 20" bar "  Smart StarP one- : '- touch choke/stop '  control for easy  ";" starting s3999s 570 Chain Saw X-Torq engine reduces fuel consumption up to 20% and emissions up to 60% LowVib anti-vibration system minimizes fatigue  Air Injection TM removes up to 97%  of debris before it  .................   enters the f ter . ,.,, 68 CC, 4.9 hp, 14.9 ..... '": Ibs without bar & chain, 28" ----b  s6599s ! 2SB Handheld Blower 170 mph air speed/tube : 28 co Weight excluding acc. 9.4 Ib ,, ..::,i!iiii, s1499s large Priority Mail APO/ EPO Flat Rate boxes featur- ing the "America Supports You" logo and information about mailing letters and packages to military destina- .tions, go to Supporting Our Troops ordered online Postage, labels and customs forms can be printed online any- time using Click-N-Ship. "Shipping holiday pack- ages early helps ensure that they arrive in time for the holidays," said Pranab Shah, vice president and managing director, Global Business. "They are a great morale boost for those men and women serving their coun- try in places far from home." To ensure delivery of holi- day cards and packages by Dec. 25 to military APO/FPO addresses overseas, the Postal Service recommends that mail for service mem- bers be sent no later than the mailing dteS listed below. ail addressed to military Post Offices overseas ]s sub- ject to certain conditions or restrictions regarding con- tent, preparation and han- dling. APO/FPO addresses generally require customs forms. To see an online table of updated APO and FPO ad- dresses and mailing restric- tions by individual APO/FPO. ZIP Codes, go to 2010/pb22294/pdf/pullout.pdf, select "Pull-Out Information" and click on "Other Informa- tion." EMMS is available to se- lected military post offices. Check with your local Post Office to determine if this ser- vice is available to an APO/FPO address. PAL is a service that provides air transportation for parcels on a space-available basis. It is available for Parcel Post items not exceeding 30 pounds in weight or 60 inches in length and girth combined. The applicable PAL fee must be paid in addition to the reg- ular surface rate of postage for each addressed piece sent by PAL service. SAM parcels are paid at Parcel Post postage rate of postage with maximum weight and size limits of 15 pounds and 60 inches in length and girth combined. SAM parcels are first transported domestical- ly by surface and then to overseas destinations by air on a space-available basis. Alliance For Workforce Development, Inc. Providing pathways to success PLUMAS BANK "Local people serving local needs" Plumas Bank and Alliance for Workforce Development Inc., are co-sponsoring the 2010: Sexual Harassment Prevention Workshop Complying with California's Sexual Harassment Prevention Training Law: AB1825 Harassment claims are on the rise and are potentially very expensive to businesses and individuals. Have you hired a new supervisor within the last six months or, has it been two years since your supervisors have received their previous 'Sexual Harassment Prevention' certification? Then this workshop will fill their training requirements. Businesses with over 50 employees will meet the California AB 1825 requirements at this training. Regardless of company size, all supervisors will benefit from this training that offers practical steps to maintain a harassment-free workplace. Workshop fee: $79 SUSANVILLE ~ OR November 1, 2010 9am - 11AM Lassen Career Network 1616 Chestnut Street Contact Terri Hiser Haynes at 530-257-5057 ~ QUINCY November 10, 2010 9am- 11AM Plumas Work Connection 1953 E. Main Street Contact Brendan Norris at 530-283-1606 QUINCY SUSANVILLE RUSTY WARREN'S DIAMOND SAW SHOP 507 BELL LN 100 NORTH FAIRFIELD (5'30) 283-2226 (530) 257-6232 Alliance for Workforce Devdopment, Inc. is an Equal Opportunity Employer/Program. Auxiliary aids and services are available upon request tc - Lrldlv]du als  disabilltiP-s, r Requests made at kast 72 hours in advance will help to ensure availability. |lillllll00l],0000ll00ll00 I, II|ll,]lltlll $]l00]]l00l]llllll Illl/IBg00 , i I:*,i I,W00II0000]00I1;TI00F00 [l' lT I]Tq I]! !l !l00rlilil00[llU