Family Living
Focus
CAROLYN
WISSENBACH
Greene Co.
Extension
Great Time For Five A Day
The Produce For Better Health
Foundation and the National
Cancer Institute have formed a
partnership to encourage us to
eat five servings of fruits and
vegetables daily. At this time of
the year when fruits and vege
tables are fresh from the garden
we should be able to meet this
quota easily.
Five servings a day may not
sound difficult to achieve, but a
recent survey showed that only
50% of us know the need to eat 5
A Day, and only a few Ameri
cans meet this goal on a daily
basis.
All varieties of fruits and vege-
The STREAM MAP OF PENN
SYLVANIA was completed in 1965
after a thirty-year effort by Howard
Higbee, a former Penn State
Professor.
The map is also known as the
LOST STREAM MAP to some
anglers.
Professor Higbee succeeded in
creating a map of the highest
detail possible...a map that shows
every stream and lake. He
painstakingly plotted by hand, the
location of 45,000 miles of
streams onto a 3 x 5 foot map.
The map sold extremely well -
until it was lost several years later.
Incredibly, the printer entrusted
with the original drawing and
printing plates declared bank
ruptcy, then carelessly hauled
Higbee's 30 years of work to a
landfill.
The few remaining dog-eared
copies became a prized fisher
man's possession. Professor
Higbee was offered $4OO for one
of his last maps. And state
agencies were forced to keep their
copies under lock and key.
Experts told Professor Higbee
that reprints were impossible,
because the maps were printed in
non-photographic blue.
Then, in 1991, at the age of 91,
Howard Higbee's dream came
true. Computers made it possible
to reprint the map. Holding an
updated map, Howard said, “I
never thought I'd live to see this
day."
tables fresh, frozen, canned,
dried, and juice count toward
5 A Day. One can easily meet
that goal if they follow the serv
ing size standards. One serving
can be derived from the follow
ing sources:
• a medium piece of fruit
• 'A cup of cooked, canned, or
cut-up vegetables or fruit
• 1 cup chopped lettuce and
other raw leafy vegetable
• 'A cup (6 oz.) of 100 percent
fruit or vegetable juice
• '/’ cup of canned legumes
(beans and peas)
• 'A cup dried fruit
Fruits and vegetables are es
sential in the diet because they
It is estimate) I that 10% of all the fishermen catch 00% of the fish.
Regardless of which group you fall into... there's a sure way to up your odds,
simply try new fishing waters. ITsh where, few fishermen ever fish.
Professor I lighee's Stream Maps arc the first
and only highly detailed maps of their kind...
showing virtually all of the streams, rivers
and lakes in each state.
RAVE
REVIEWS
“It is amazingly detailed and
names some creeks In the
Mohawk Valley that can't even
be found on topographic
maps"
John Pitarres
OBSERVER-DISPATCH-Utica
"If you're looking for the most
definitive maps ever created
depicting every single creek,
river, stream, pond and lake
then "Professor Higbee's
Stream Maps" are without
question the finest
Howard Brant
THE NEWARK STAR-LEDGER
"It is in showing where to find
out-of-the-way trout streams
that makes the map such a
treasure to the fisherman
Joe Gorden
TRIBUNE-DEMOCRAT-
Johnstown
“The map is the most
comprehensive charting of
waterways we've ever run
across “
Dave Henderson
THE ITHACA JOURNAL
provide vitamins, minerals, fiber,
antioxidants and photochemicals
which are not contained in other
foods. These nutrients help us
fight everyday infections, like
colds and coughs. The nutrients
also help reduce our risk of get
ting cancer and heart disease.
When selecting your 5 A Day,
remember to include the follow
ing:
• at least one Vitamin C selec
tion of oranges, tomatoes, water
melon
• one vitamin A selection -
carrots, squash, spinach, sweet
potato; and
• one high-fiber selection -
apple, black Seans, peas.
At least twice a week try to in
clude a cruciferous vegetable
such as cabbage, cauliflower, or
kohlrabi.
There are lots of tasty ways to
enjoy fruits and vegetables. For
breakfast, put strawberries, blue
berries or bananas on a bowl of
cold cereal; dice an apple onto
oatmeal; top French toast or
pancakes with warm peaches; or
sprinkle berries on yogurt.
For snacks, pack dried fruit,
Stall MAPS
ofFennsM
NewM, New Jersey
Mar^iand/Delaware
Why every fisherman needs these maps
A guidebook is included FREE with each state map.
It will pinpoint the"select waters" for specific species
of fish in each state. Locate STREAMS and LAKES
both alphabetically and geographically.
ORDER YOUR COLOR STREAM MAPS'
Available rolled or folded ALSO AVAILABLE in heavy gauge LIFE
TIME GUARANTEED, glass-like dear-lamination, wnte-on wipe-off 1
surface, with brass eyelettes for easy hanging l
PA-3 FT by 5 FT ROLLED map(s) postage paid at $23 75 ea I
PA 3FTby 5 FT FOLDED map(s) poslage paid al $23 75 ea I
PA -3 FT by 5 FT LAMINATED map(s) poslage paid al $43 75 ea 1
NY-3 5 FT by 4 5 FT ROLLED map(s) postage paid at $23 75 ea
NY 35FT by 4 SFT FOLDED map(s) postage paid at $23 75 ea
NY -3 5 FT by 4 5 FT LAMINATED map(s) postage paid at $43 75 ea
NJ- 25FTby 3 FT ROLLED map(s) postage paid at $lB 75 ea
NJ -2 5FTby 3 FT FOLDED map(s) postage paid at $lB 75 ea
NJ 25FT by 3 FT LAMINATED map(s) postage paid at $33 75 ea
MD/DE- 2 5 FT by 3 5 FT ROLLED map(s) postage paid at $lB 75 ea
MD/DE -2 5FTby3 5 FT FOLDED map(s) postage paid at $lB 75 ea •
MD/OE--2 53 FT by 3 5 FT LAMINATED map(s) postage paid at $33 75 I
Check or money order enclosed $ SHIPPED PRIORITY MAIL I
ROLLED AND LAMINATED MAPS SHIP IN A STURDY STORAGE TUBE I
Name I
Address
City
, LANCASTER FARMING
, Dept. Map
, 1 East Main St., P.O. Box 609, Ephrata, PA 17522
' Payable: □ Check Enclosed □ Visa □ Mastercard □ Discover
Card # - - -
FREE GUIDEBOOK!
PuAw* Hlgbui ®
Slate Zip
Signature
like raisins, in your trail mix; fill
celery sticks with peanut butter;
dip carrots into ranch dressing;
or refresh yourself with a glass of
juice.
For lunch, top off a sandwich
with lettuce or tomatoes: serve a
side of baked beans with your
sandwich; eat from the local
salad bar; carry an apple, pear,
or grapes for dessert.
For dinner, stir-fry veggies
with lean meat; add broccoli to a
casserole; top off pizza with pep
pers or pineapple or enjoy a bean
burrito with salsa.
During the busy summer sea
son parents may not be with
their children for every meal, but
they can help them eat right
throughout the day. Keep some
sliced vegetable strips in the re
frigerator
For pre-dinner snacking or
daytime munching, put a bowl of
dried fruit on the table. Wash
some fresh fruits, chill in the
fridge and have it readily avail
able for anytime during the
week. For a quick cool down,
offer a cold glass of juice or juice
frozen into popscicles.
When
buying take
out or eat
ing out, you
can still get
5 A Day. If
doing Chi
nese, in-
clude some
stir-fried
vegetables.
Mexican
eating offers
you the op
portunity to
try a veggie
burrito with
plenty of to
matoes, let
tuce, bell
peppers and
salsa. Look
on the
menus for
vegetables
that are
Where are the horses? Right here in Mont
gomery County, Maryland at the 52nd Agricul
tural Fair.
Members of the Bits “n' Spurs 4-H Club will
provide a horse riding apparel fashion show,
starting at noon on Friday, Aug. 18. Horse nutri
tion tips and recipes for horse treats will also be
presented. Don’t miss these Year of the Horse
festivities between noon and 2 p.m.
Current 4-H members will give 4-H demon
strations from 5 p.m. to 8 p.m. Monday, Aug. 14.
and from noon to 8 p.m. Wednesday, Aug. 16
and Thursday, Aug. 17.
For information about these and other fair
week demonstrations, contact the Montgomery
County Cooperative Extension Office at (301)
590-2811.
Lancaster Farming, Saturday, July 15, 2000-B9
steamed or roasted. Many restau
rants offer fresh fruit salads dur
ing the summer season. Supple
ment your take-out with fruit or
vegetables from home or a large
glass of juice.
Fresh, frozen or canned fruits
and vegetables are readily avail
able year round in supermarkets,
but this time of the year the best
supplier for fresh produce is your
local farmer’s market. Fresh
blackberries, blueberries, cher
ries, peaches, plums and melons
are all readily available during
the summer season. In many
areas, the following items are al
ready on the market: corn, green
beans, broccoli, summer squash,
lettuce, beets, cabbage, peppers,
and tomatoes.
For your next picnic, try a
cool, fresh salad or a fruit or veg
etable tray served with one’s fa
vorite dip.
Include some grilled vege
tables at your next cook-out.
Grilling vegetables is easy and
fast, and sometimes people find
that vegetables they don’t nor
mally like may be acceptable to
them if grilled. Okra is probably
the best example of a vegetable
that appeals more to consumers
when grilled. Some tips for grill
ing vegetables include the follow
ing:
• Make sure the grill is hot
when you put the vegetables on
the surface.
• Use a secondary grill or veg
etable basket that has smaller
holes to prevent vegetables from
slipping into the fire. The shal
low basket or vegetable holder is
very effective, because you can
flip all the vegetables over at
once. Vegetables shouldn’t stick
to the grill.
• It’s the proteins in meat and
seafood that cause stickiness dur
ing grilling.
• Use the fresh produce your
farmer’s market has to offer and
take control of your health.
It’s a great season for “5 A
Day”.
J^Jhappenings
Year Of The Horse
All demonstrations will be given in the 4-H
Demonstration Area, between the 4-H and
Home Arts buildings.
I
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