Fdmily Living
Focus
by
Lois J. Killcoyne
Northampton County
Cooperative Extension ,
Healthy Eating Healthy You
After a long, cold winter,
spring has finally arrived. Along
with the robins and thoughts of
summer vacations, we celebrate
National Nutrition Month in
March.
The theme this year is
“Healthy Eating Healthy
You.” Goals are to make in
formed food choices, develop
sound eating habits, and partici
pate in regular physical activity.
Our health is strongly influ
enced by what we eat. Our bodies
need more than SO nutrients to
function well. No single food con
tains all the vitamins and miner
als necessary to maintain the en
The STREAM MAP OF OHIO
resembles another map-known to
Pennsylvania anglers as the "Lost
Stream Map ’’
The “Stream Map of
Pennsylvania” was completed in
1965 after a 30 year effort by
Howard Higbee, a former Penn State
Professor
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 by 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 bankruptcy, then
carelessly hauled Higbee’s 30 years
of work to the landfill
The few remaining dog-eared
copies became a prized fisherman’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
The experts had always 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”
Then, by combining Professor
Higbee’s knowledge with computer
technology - the STREAM MAP OF
OHIO was created
4 4
ergy and vibrant health that
allows us to pursue a meaningful
lifestyle.
Although there is some talk of
revising the Food Guide Pyra
mid, it is still a valid model for
healthy eating. To maximize the
benefits to enhance health, indi
vidualize choices to your needs
and preferences while utilizing
the following strategies:
1. Eat the minimum number of
servings from each food group.
Consume at least 6 servings of
grains, 3 servings of vegetables, 2
servings of fruit, 2-3 servings of
milk products, 2 from the meat
group, and small amounts of fats.
Intake on a particular day may
Stream Maps
of Pennsylvania, New York
New England, New Jersey, Ohio,
& Maryiand/Delaware
The First and Only Highly Detailed Map of Its Kind
The 3-foot-by-5-foot color map shows virtually all of the 45,000 miles of Pennsylvania streams plus lakes The
3 l/2-foot-by-4 1/2-foot color map shows virtually all of the 65,000 miles of New York streams plus lakes The
3-foot-by-4-foot color map shows virtually all ot the 36,000 miles of New England streams plus lakes The 2
l/2-foot-by-3-foot color map shows virtually all of the 8,300 miles of New Jersey streams plus lakes The 1-
foot-by-3-foot color map shows virtually all of the 29,000 miles of Ohio streams plus lakes The 2-foot-by-3
1/2-fool color map shows virtually all of the 12,000 miles of Maryland/Delaware streams plus lakes
Explorers’ Gu
with Each M
Pinpoint the best fishing in PA, NY, NE, NJ,
MD/DE with these valuable guides Easily
streams and lakes‘shown on the Sti
Map both alphabetically and geographh
Your map and guidebook will take yoi
the select fishing wati
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 Gordon,
TRIBUNE-DEMOCRAT,
Johnstown
vary, but overall intake over a pe
riod of time should balance out.
If you have a busy schedule and
miss out on vegetable intake one
day, plan a vegetarian meal for
dinner the next. You may have a
baked potato topped with brocco
li and cheese, carrots, a salad,
and bean soup.
2. Make healthier choices with
in each food group. Choosing a
bowl of oatmeal for breakfast
versus a doughnut, nonfat milk
or yogurt versus those made with
whole milk, or broiled flounder (1
gram fat) versus prime rib (80
grams of fat) can make a huge
difference in your total calorie
and fat intake for the day.
3. Watch portion sizes! Serv
ings both at home and in restau
rants have increased tremendous
ly over the past decades. Plates
get bigger and bigger. Our lunch
plate of today is the size of a din
ner plate 30 years ago. Restau
rants serve entrees that could
serve a family! Recent studies by
Dr. Barbara Rolls of Penn State
University found that putting a
larger portion of food on a plate
or in the serving bowl resulted in
eating more of the food. So ask
for a doggie bag and have anoth
er meal free, or prepare smaller
Get Ready for Fishing Season!
I
I ORDER YOUR COLOR STREAM MAPS
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PRICES INCLUDE PRIORITY MAIL
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| Dept. Map
| 1 East Main St., P.O. Box 609, Ephrata, PA 17522
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i Card #
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amounts of food and save money
as well as maintaining a healthier
weight. There’s nothing to lose!
4. Eat healthy snacks. Take
foods with you in the car or to
the office so you are not depen
dent on the office supply of
doughnuts or vending machine
candy bars and chips. Fruit, nuts,
graham crackers or baby carrots
provide nutrients as well as fewer
calories.
5. Increase intake of foods with
fiber. Most Americans consume
only 10-12 grams of fiber a day
instead of the .recommended
25-30 grams. Dr. Rolls also found
that fiber-rich foods result in feel
ing fuller for a longer period of
time, decreasing the incidence of
overeating calories. Fiber is also
necessary to maintain colon
health and decrease blood choles
terol and blood glucose levels.
The milk and meat groups (ex
cept for nuts and beans) do not
contain fiber. Neither do sugars
or fats. Eating lots of fruits (not
juice), vegetables, and whole
grains is the way to go.
6. Read labels! In our world of
highly processed and fast foods,
it is the only way to make in
formed choices. Depending on
your goals, you may want to
LAMINATED
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Lancaster Farming, Saturday, March 29, 2003-B5
focus in on total calories, total
fat, saturated fat, sodium, fiber or
specific vitamins and minerals.
Fat free is not calorie free fat
free desserts may contain more
calories than the original version
a problem if you are working
toward weight maintenance.
Cholesterol-free does not mean
the food is healthy for your heart.
Look at total fat and saturated
fat. They both affect your blood
cholesterol. Buy foods higher in
fiber. Some cereals have less than
one gram of fiber, while bran ce
reals have 9 or more. Many
“juices” are primarily sugar
water and may contain only 10
percent juice. Look for 100 per
cent juice products.
As we celebrate the 30th anni
versary of National Nutrition
Month, resolve to be a wise con
sumer and reap the benefits of
better health, as well as good
taste. A healthy diet does not
mean elimination of all sweets
and fats small portions of des
serts or an occasional piece of
fried chicken can fit into your
menu plan.
Stay active turn off the TV
and go for a walk, dig in the gar
den, or dance with a child. Then
sit down to a big bowl of fresh
fruit topped with lowfat yogurt!
SIKKING BROS.
GLADIOLUS GROWERS
4158 Post Road Vineland, N) 08360
IS.A
856/691-9167 • Fax: 856/696-0077
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