r t
'hat Do
lYou Do?
Fighting
The Battie of
the Hoiiday
Biudge
Chapel Hill—Just because
you may be losing the battle of
the holiday bulge, you do not
have to lose the war, says a
family medicine researcher at
the University of North
Caroling at Chapel Hill.
Sail! F. Benedict, social
research assistant in the
Department of Family
Medicine, School of Medicine,
says that the weight-ioss fight
can be won by foliowing three
simple fuidelines; changing
eating behavior; keeping a
steady, healthy diet; and
exercising.
Increasing your motivation
is the first step to changing
your behavior, she says. A way
to start is listing the reasons
I ^U'Want to lose eweight.
"It might be that you want to
look better or be able to fit in
those clothes that you can’t fit
into anymore," Benedict says.
"Or maybe you just want to feel
better.
"These things might help
you increase your motivation."
The next step is to keep a
food diary of what is eaten and
when.
"With that information, you
can see your eating patterns
and have an idea of how much
you are actually eating. Then
you can find the foods that are
highest in caiories and fat and
substitute them for foods that
are not quite as high."
Examples of this include
substituting low-fat yogurt for
sour cream, sorbert for ice-
crean, low-fat mayonnaise for
regular and margarine for
butter.
The third step is to set
specific goals, focus on a
specific amount of weight that
you want to lose in a specific
time and chart your progress.
"Make the objective realistic
and something that you can
measure," Benedict says, "if
you dicide that you want tolose
10 pounds in five weeks, write
that down and, in five weeks,
weigh yourself."
Next, a strategy for difficult
situations must be planned.
"This means thinking ahead
about what you will do in
tempting situations," Benedict
savs. "Look at some things you
might do instead of eating that
400-calorie candy bar, like
suijotituting a low-calorie
snack or going for a walk.
"Another good thing to do is
get support from friends.
Having social support is very
helpful. You might decide to go
on this weight reduction or
exercise program with
someone."
Giving yourself a reward
when you accomplish a goal
also is a good stategy,
Benedict says.
Besides behavior modificat
ion, good eating habits should
be included in the fight on fat.
"To achieve weight loss, you
also must change your eating
habits to what is considered a
healthy diet," Benedict says.
"This means a diet high in
complex carbohydrates like
fruits, vegetables and whole
wheat grains.
"Diets also should be low in
saturated (animal) fats like red
meat, butter, cheese and milk.
It's also a good idea to reduce
the refined sugars in your
diet," she says.
Besides being aware of
foods eaten, you must also
decrease calories. For most
people, 1,200 to 1,800 calories
a day is a good range for
weight loss, Benedict says.
With calorie cutting should
come exercise.
"This, along with a healthy
diet, are two things you want to
do for the rest of your life, not
just when you diet," Benedict
says. "There also are many
side benefits like reducing
stress, boosting self-esteem
and increasing cardiovascular
strength."
Aerobic exercises that
increase the heartbeat for up to
20 or 30 minutes are best, she
says. Sports like baseball, golf
and bowling "are fine for
recreational pastime and other
reasons, but they will not get
your heartbeat up fast enough
for long enough.
"There are a lot of choices
for aerobic exercises, depend-
ing on your personal
preferences and your
lifestyle,"Benedict says. "A lot
of people like the popular
aerobic classes. Running also
is good, but you need to be
careful about getting good
running shoes and follow some
safety measures about where
you run.
"Walking happens to be an
excellent exercise for weight
reduction. Everybody can
walk. It's good for older folks,
pregnant women and families
can walk together." She adds
that "a brisk walk for 35,45 to
50minutes a day four to five
times a week is a real benefit to
someone who is trying to lose
weight."
Maintenance of the weight-
loss program and not givino up
when a little ground is lost is
the final step, she says.
"We're all human and there
may come a time when it all
goes down the drain,"
Benedict says. "But you have
to give yourself credit for what
you've done and start over
again."
Following these tips can
make overindulging at
Christmas only a skirmish, not
a total surrender.
Soil Samples
For Nematode
Raleigh - It's not too late to
submit soil samples for
nematode assay. A busy time of
year has passed for growers
throughout North Carolina.
Crops have been harvested
and marketed and plans are
being made for next year.
"One of the things growers
need to consider is the
possiblility that nematodes in
their fields may threaten their
crops," says Dr. Jack Imbriani,
nematologist with the North
Carolina Department of
Agriculture.
Surveys indicate that 45
to 60 percent of the fields in the
state have a moderate to severe
nematode hazard. This means
40 to 55 percent lack such a
hazard. Therefore, use of
nematlcides as "insurance" is
discouraged since it repre
sents an unnecessary expense
in many cases.
"By taking a good soil
sample and having a nematode
analysis many growers can
avoid nematicide usage,"
Imbriani says.
The Nematode Advisory
Section of the North Caroiina
Department of Agriculture's
Agronomic Division will assay
grower-submitted samples
and make recommendations
as to how to deal with these
pests. There is a one doilar fee
per sample.
Many growers have already
submitted samples but there is
still adequate time for those
who haven't. It is important
that samples be submitted as
soon as possible to assure
completion of the assay in time
for incorporation of nematode
management recommenda
tions into the coming seasons
plans.
Sampling materials and
information about correct
sampling procedures are
available free of charge from
local county extension offices,
many agri-chemical dealers
and the Agronomic Division at
the Blue Ridge Road Center in
Raleigh.
West Craven Highlights December 25, 1986 Page 9
Vanceboro Rescue Squad continued from page 1
on the roster, and expects to gain additional membership upon
completion of the EMT Class being conducted in Vanceboro at
this time. New equipment has been purchased to enhance the
Squad's abiiity and offer our community better emergency
medical care. Each member has gained additionai training on the
latest techniques and procedures. The Squad has responded to
an excess of four hundred aiarms during the year, logged over
fifteen thousand miles and over twenty four thousand active man
hours.
The entire Squad greatly appreciates the financial support and
colunteer work the community has provided. We take great pride
in serving the Vanceboro Area with Emergency Medical Care. A
very special thanks must be given to the members for providing
such care by rendering their time and many hours of hard work.
If at any time the Squad may be of assistance to you never
hesitate to ask, should it be of an emergency nature please call
911, otherwise please feel free to contact an officer and relate
your thoughts.
Officers for 1987:
President, Danny Barrow - Vice-President, Willie Gray Morris -
Secretary, Gloria Jean Smith - Treasurer, Patsy Townsend -
Captain, Dean Morris - Lieutenant, Frank Brown - Sargeant, Allen
Lewis - Board of Directors: Danny Barrow; Willie Gray Morris;
Gioria Jean Smith; Patsy Townsend; Marie Midgette; Boker
Biand and Buck Gaskins.
May God bless you all during this holiday season.
Boxwoods Tblerate Shading
If you are planting boxwoods this
season, thqr will stay healthier if
located where they will receive at
least some shade.
While boxwoods tolerate shade,
th^ can use some sun. Ideally, they
should be placed where they receive
full sunlight during part oHhe day
and mottled shade at other timest
according to agricultural extension
Mini-Storagt will be avallabe In
Vanceboro beginning Jan. 1
call 919-244-2112
specialists at North Carolina State
University.
Best growth is in fairly heavy clay
soil that is well supplied with
organic matter. However, the box
wood will grow in a wide range of
soil types, including sandy loam.
But whatever the soil type^ it should
be well drained, the NCSU
specialists caution.
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