port and York.
Day’ in Williamsport recently.
November 15.
meeting.
7 p.m.
Conference Center at
members.
Salt is second only to sugar as an
additive in the American diet. As a
consequence, medical scientists
find, we ingest 10 to 20 times the
sodium our bodies need or can
eliminate. .
A number of recent studies have
indicated that over-consumptionof
sodium is linked to hypertension
(high blood pressure) which is, in
turn, cited as a major cause of
and death.
Behavioural scientists tell us that
our early vegetarian ancestors ate
very little salt, probably less than
500 mg. a' day: Even today, it is
agreed, that phsyiologically we need
less than 1,000 mg. (1 gram) of salt
in. our daily diet. In spite of that we
are eating, on average, 25,000 mg.
to 35,000 mg. Because early man
used little salt our bodies hoard
sodium and excrete potassium. This
creates the problems with our
bodies.
It is generally agreed that desire
for salt is acquired and can be
controlled with very little difficulty.
Following are cafeteria menus for
area high schools for the following
week:
DALLAS SCHOOLS
Jan. 11 - 20
WEDNESDAY - Honey baked
cube, buttered whipped potatoes w-
juice.
THURSDAY - Beef macaroni
®
(Jr.Sr.) or salami-cheese sandwich
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Many baby food manufacturers
have eliminated salt in their prod-
ucts without a dscernable change in
the eating habits of infants. In fact
newborn babies express a distaste
for salt.
In spite of this, many baby foods
are loaded with sodium. The aver-
age baby gets about 25,000 mg. per
day. k
The diet of babies and young
children contains so much salt that
they become ‘‘hooked”” and demand
ever increasing amounts. The crav-
ings are evidenced by the teen-
agers preference for salty snack
foods, potato chips and fast foods.
The introduction of excessive
amounts of highly-salted foods into
the diet of our young has resultedin
a population which averages two to
four teaspoons (2,000 mg. per tea-
spoon) of salt perday in its diet
although the body needs only a
fraction of that amount. The result
is 50 million persons in the United
States suffering from high blood
pressure.
A nutrition task force of the non-
on seeded roll w-fresh celery stick,
buttered corn, choice of milk-juice.
Bonus: Gingerbread w-whipped top-
ping.
FRIDAY - Oven baked pizza (2
slices), or baked fish on enriched
roll, w-lettuce, cole slaw, choice of
milk-juice. Bonus: Orange gelatin
with snowy whipped topping.
MONDAY - Mountaineer cheese-
burger on seeded roll or balogna-
cheese sandwich on seeded roll, au
of milk-juice.
TUESDAY - Sliced hot turkey
sandwich w-gravy or steak-cheese
hoagie, butteredrice, sweet potato
marshmallow delight, tropical pine-
apple, choice of milk-juice.
WEDNESDAY - Ball Park hot dog
on roll w-condiments, macaroni
salad, potato chips, carrot sticks,
choice of milk-juice. Bonus: Soft
pretzel. (Wear your sunglasses for
an extra special Ice Cream Treat.)
THURSDAY - Baked lasagna w-
buttered Italian bread, garlic bread
in Jr.and Sr., or peanut butter-jelly
sandwich w-cheese cube, Italian
green beans; cherry gelatin with
sliced bananas and whipped top-
ping, choice of milk-juice.
FRIDAY - Cheese pizza (2 slices),
or tuna salad hoagie w-lettuce,
chicken-n-rice soup w-veggies,
chilled peaches and pears combo,
“choice of milk-juice. Bonus: Cheese
curls.
LAKE-LEHMAN SCHOOLS
Jan. 16 - 20
Senior High
MONDAY - Ham patti or chicken
patti on bun w-relish, French fries
or small salad, applesauce, donut,
milk.
TUESDAY - Hot dog or kielbasi
283-1671
aEEEEEEE EP
profit Consumer Education
Research Center has studied this
situation and compiled a book to
help break the salt habit. It lists the
salt content of over 800 foods, lig-
uors and medicines. The book, Salt
and Your Health, is available for $4
plus $1 for mailing from CERC-Salt
Project,: P.O. Box 336, South
Orange, N.J. 07079.
Even pets are given diets
extremely high in alt content. The
makers say that this is necessary to
encourage the animals to eat the
products. However, meat-eating
wild animals eat no salt except that
found in the other animals they eat.
Thus we subject the pets we love to
the same’ disease that we cause in
ourselves.
The Center’s study suggests that
we immediately cut down to half the
salt we normally use in our cooking
and reduce gradually from there.
Don’t add salt before tasting foods.
Replace foods high in salt with
those low in salt content. ‘Try to
prepare as much of the food you eat
as possible.
on bun, sauerkraut, mashed pota-
toes w-butter, peaches, milk.
WEDNESDAY - Meatball hoagie,
corn chips, green beans, pudding,
milk.
THURSDAY - Turkey w-gravy
over biscuits, buttered carrots,
cranberry sauce, ice cream, milk:
FRIDAY - Pizza or egg salad
sandwich, potato chips, carrot-
celery sticks, fruit cup, milk.
Junior High & Elentary Schools
MONDAY - Mini ravioli w-meat
sauce, buttered peas, hillbilly
bread-butter, pears, milk.
TUESDAY - Hot dog on bun,
cheese squares, minestrone soup-
saltines, fresh apple, milk.
WEDNESDAY - Meatball hoagie,
corn chips, green beans, pudding,
milk.
THURSDAY - Turkey w-gravy
over biscuits, buttered carrots,
cranberry sauce, ice cream, milk.
FRIDAY - Pizza or peanut butter
jelly sandwich, potato chips, carrot-
celery sticks, fruit cup, milk.
WEST SIDE TECH
Jan. 16 - 20
MONDAY - Sizzled ham on bun,
buttered vegetables, chilled pineap-
ple, oatmeal raisin cookies, milk.
TUESDAY - Oval spice-cheese on
seeded roll, vegetable soup-crack-
ers, potato chips, pickles, brownies,
milk.
WEDNESDAY - Open face turkey
sandwich-gravy, buttered green
beans, soft pretzel, milk.
THURSDAY - Chilled juice, Ital-
ian meatballs on hard roll, buttered
peas; cheese sticks, strawberry
shortcake, milk.
FRIDAY - Fish-cheese fillet on
seeded roll, tartar sauce, creamy
cole slaw, chilled peaches, milk.
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you with our staff and facilities.
By JOAN KINGSBURY
Staff Correspondent
When it comes to keeping fit,
Karen Arnaud of Dallas is an
expert.
A graduate of Penn State with a
degree in Health and Physical Edu-
cation, Karen has been teaching
aerobics and jazzersize classes for
the past four years.
Presently, she is teaching classes
at Westmoreland Elementary
School, St. Hedwig’s Church and the
Dallas Band Association. She will
also be teaching a tumbling for tots
class for three and four year olds at
Luzerne County Community Col-
lege.
Karen, her husband Brad and
their son Christopher, 7» months
old, live on Red Ledge Drive in
Dallas. Brad, who is employed by
Suburban Publishers, is a graduate
of Lock Haven State College and a
member of the Northeastern Penn-
sylvania Club of Printing House
Craftsmen.
Karen is a member of the board
of the American Heart Association
and is the strutters coach at Dallas
High School. Last year, Karen
raised $500 for the American’ Heart
Association by participating in a
dance for the heart.
To begin a good exercise pro-
gram, Karen recommends starting
off slowly, not pushing too hard, and
taking into consideration any spe-
cial health problems. If you are
over 45 years of age or excessively
overweight, she recommends seek-
ing your doctor’s advice before
beginning an exercise program.
If you are exercising at home,
choose an area with enough room to
exercise freely. Wear loose clothing
and good fitting sneakers. Always
warm up with a period of stretch-
ing. If you want to lose weight, diet
in conjunction with exercise. Exer-
cising with a television program
like the Joanie Greggins Show is a
good motivator.
Aerobics exercise is Karen's
favorite because its benefits car-
diovascular fitness. Aerobics must
be done from 12 to 15 minutes
following overall body toning exer-
cise, at least three times a week for
maximum benefit. When doing only
aerobics, exercise for 30 to 45 min-
utes.
Karen says that one of the best
exercises is brisk walking. This
form of exercise is inexpensive and
can be done by the entire family.
New mothers trying to regain
their figures should never start
exercising without their doctor’s
FREE SPINAL
EXAMINATION
Danger Signals of
Pinched Nerves:
1. Headaches, Dizziness,
Blurred Vision
2. Neck Pain, Tight Muscles,
Spasms’
3. Shoulder Pain, Pain
Down Arms, Numbness in
Hands
4. Pain Between Shoulders,
Difficult Breathing, Ab-
dominal Pains
5. Lower Back Pain, Hip Pain,
Pain Down Legs
permission. A nursing mother
should not worry about dieting.
Joining a class outside of the home
can pick up a new mother’s spirits
and have her exercising regularly.
Learning to.do some exercises with
your baby can be fun for both
mother and child.
Karen has several tips for those
interested in losing weight without
going on a strict diet. Cut down on
salt. Broil meat, and use spices
instead of salt for flavoring. If
lunchtime. Don’t overeat just
because the food is there. Notice
when you are full, then stop eating.
Try not to eat at night. Eat raw
vegetables for snacks. When diet-
ing, stay away from alcohol bever-
ages. ;
To help make cutting those calo-
ries easier, Karen has several deli-
cious recipes for our readers. Fruity
Baked Chicken combines the flavors
of soy sauce, lemon juice, ginger,
peaches and pears with chicken
breasts. Baked Fish seasoned with
rosemary, paprika, chopped green
onions, tomato slices and white
wine.
FRUITY BAKED CHICKEN
1 T. lemon juice
2 t. soy sauce
Vy t. salt, optional
Vy t. gr. ginger
Vy t. pepper
Y% 1b. boneless chicken breasts
1 can, 8 oz. water packed peaches,
drained
1 can, 8 oz. water packed pears,
drained
Combine lemon juice, soy sauce,
salt, giner and pepper. Pour over
chicken in shallow baking dish.
Bake in preheated oven at 350
degrees for 15 minutes. Arrange
fruit around chicken, baste with pan
liquid. Bake 10. minutes or until
chicken is done.
BAKED FISH
Vy c. chopped celery
4 fish fillets, sole or flounder
# t. salt, optional
V4 t. rosemary
Dallas Post/Joan Kingsbury | of
%
3
Karen teachers aerobics
Vy t. paprika
1 tomato, sliced
> ¢. chopped green onions
Vy-Y» ¢. dry white wine
In a shallow pan sprinkle celery,
then arrange fish over celery
slightly overlapping. Sprinkle with
salt, rosemary, pepper and paprika.
Top with onion and tomato, add
wine. Bake in preheated oven at 350
degrees for 20 minutes or until fish
flakes. ai
LEMONY TUNA STROGANOFF
4 green onions, cut small
1 med. clove garlic, minced
2'T. butter or margarine
1 can cream of mushroom soup
2/3 c. plain yogurt
1/3 ¢. milk
Grated peel and juice of 1%» fresh
lemon :
Generous dash pepper
2 cans tuna drained and flaked
1 can sliced mushrooms
Paprika
Hot cooked noodles or rice
In skillet, saute onions and garlic
in butter. Add soup, yogurt, milk,
lemon peel and juice and pepper.
Stir in tuna and mushrooms; heat.
Serve over hot noodles or rice.
Sprinkle with paprika.
TURKEY SCALOPPINI WITH
MUSHROOM SAUCE
1 1b. turkey, sliced for scaloppini
> c. seasoned dry bread crumbs
3 T. lightly salted butter or margar-
ine
3 T. vegetable oil
Y% 1b. fresh mushrooms, sliced
1 c. water
2 t. cornstarch
1 chicken-flavored bouillon cube
Plain yogurt
Pound turkey, bread it. In a
skillet heat 1 tablespoon butter and.
oil. When melted, cook turkey to
lightly bowned, then remove and
put aside. To skillet add mush-
rooms, cook 2 to 3 minutes. Add
cornstarch, water and bouillon
cube. Bring to a boil, stirring con-
stantly. When cube is dissolved and
sauce is slightly thickened, pour
over turkey and serve with yogurt.
Vs t. gr. pepper