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Sandwiches - Making them healthier
The sandwich was bom when
the Earl of Sandwich ordered his
meat between two pieces of bread
so he could eat and play at the
same time.
Today, the sandwich has become
a nutritional mainstay for many of
us, especially in the summer. We
stop by a drive-thru for a break-
fast sandwich on the way to work, at lunch we
grab a sandwich, either packed from home or pur
chased at a local deli. Then, because it’s too hot,
we’re too tired, or we’re already late for the ball
game, we decide sandwiches will work just fine
for supper.
• How “fine” are sandwiches? Are some sandwich
es better for us than others. What can we do to
« make sandwiches healthier fare?
Sandwiches are neither inherently good nor bad
for you. In fact, the ingredient that makes it a
sandwich - the bread or bun - is relatively low in
fat and a good source of carbohydrates and B vita
mins. If whole grain breads or buns are used, it
also is a source of fiber. It’s the filling and the
spread, not the bread or bun, that most effects the
nutritional quality of sandwiches. And, what an
effect that can be.
In one analysis of popular deli sandwiches, only
two types - turkey with mustard and roast beef
with mustard - consistently provided less than 30
percent of their calories from fat. Ham, cheese,
and veggie sandwiches also were relatively low in
fat, provided they didn’t include too much ham or
cheese and were made with mustard instead of
mayo or oil.
Besides the spread used, the filling is the major
contributor of fat calories in sandwiches. The
Managing turfgrasses under shade
In most landscapes, turfgrasses are
grown with trees, shrubs or build
ings. This results in reducing the
amount and quality of light reaching
the ground. Grasses differ in their
ability to endure shade.
Different grass can adapt to differ
ent shade. Take the grasses found in
our county. Zoysiagrass is fairly
good adapting to shade. Centipedegrass and tall fes
cue can tolerate some shade. Bermudagrass is defi
nite no in the shade.
In spite of these limitations, shade tolerant grasses
or plants can be established and maintained under
shaded conditions.
According to Gil Landry, Extension turf specialist,
some practices may improve turfgrass performance
under shady conditions.
Use a shade tolerant grass. If you are patient, fes
cue and zoysiagrass can be successfully grown in
some shade.
Raise the cutting height to increase the leaf area.
This should not be overlooked when it comes to dry,
hot weather.
Reduce applications of nitrogen fertilizers to avoid
depletion of carbohydrates and to produce tougher
tissues. Fescue, for instance, is a cool season grass.
Adding extra nitrogen during hot months only stress
es the turf. Stressed grass brings on disease and
eventual decline. The best solution: Follow recom
mendations from a soil test. This can be done
through the Extension office for $6 ($4 for the test,
$2 for postage).
> Use deep and infrequent irrigations to increase a
deeper root system. With the rains of last week, I
wish we could save some of that water for later use.
Remove grass clippings, pine needles and other
debris to encourage turf establishment. Fallen tree
pronoun
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fashion
43 Moves tike
a Morgan
44 Request
48 Barely there
47-We-the
World"
48 Canonized
Mila
49 Rosalind
Russell
showcase
53 Composer
Erik
55 Cologne cry
58 Klrstle ol
•Cheers"
57 Fast movers
59 Make-believe
60 Mr. Guevara
61 du jour
(daily special)
62 Novelist
Vonnegut
63 Facility
65 Poetic
contraction
ACROSS
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heroine
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cated
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18 Levin or '
Gershwin
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22 AnnSothem
sitcom
25 California
town
28 Plumbing
problem
27 Mitchum/
Mlles movie
29 PD alert
32 Fancy
flapjack
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ery Item
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Item?
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103 Mal-
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104 Author
Kaufman
105 Pelt with
pebbles
106 Yalie
107 1976 French
comedy
113 Suburban
lot size
115 Mutinied
116 Ruth
McKenney
best seller
121 Early TV
bombshell
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123 Shortens a
speech
124 Jessica of
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125 Low-fat
128 Taxing org.
127 Raven
maven?
128 Bestow
660. H.
Lawrence
novel
70 Presidential
Initials
73 Plunder
75 Skywalker's
sis
78 Prefix
meaning
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77 Competitor
78‘New Look”
designer
80 Ruined
83 The sky, at
times?
84 Passbook
abbr.
85 Seize
87 Chekhov play
89 lOO yong
90 Clay, later
91 Mosey along
93 Copycat
94 Drink noisily
86 Pinky or
Bruce
97 Depend (on)
more filling piled into a sandwich,
the higher the calories. Some deli
shops use only three or four
ounces of filling per sandwich,
but many boast seven or eight
ounces. In comparison, one or
I two ounces of deli meat is consid
ered a serving for nutrition-label
ing purposes.
* %aa xx war •
Just how caloric are deli sandwiches? Among 39
sandwiches evaluated in a recent study, calories
ranged from a low of 270 for a six-inch veggie and
cheese sub sandwich without mayo or oil, to near
ly 1000 for a 13-ounce overstuffed tuna salad
sandwich with mayo. Even a regular tuna salad
sandwich provided anywhere from 550 to 830
calories, depending on whether it was served with
out or with mayonnaise.
So what can you do when you’re in the mood for
a deli sandwich, but want to keep in on the healthy
side? Here are some tips.
• Ask to hold the mayo, oil and salt. Instead try
low-fat condiments, like mustard, ketchup or low
fat mayo. If you’re watching your sodium intake,
ask to hold the mustard as well.
• Always ask for the lettuce, tomato, and onion.
These fat-free vegetables add vitamins, minerals,
and fiber.
• For added fiber, choose whole wheat or dark
rye bread.
• When possible, get your sandwich filling from
the salad bar. Try stuffing a pita pocket with fresh
veggies and low-fat dressing.
• Order one sandwich and extra bread or buns.
Split the filling between two or more sandwiches.
Share with a friend or take home what you don’t
eat.
leaves may smother the grass or pro
vide a home for insect and disease
organisms.
Air circulation can be enhanced by
the elimination of thick underbrush
and judicious pruning of overgrown
shrubs. This would create drying
conditions, lowering relative humidi
ty and retarding disease develop-
ment.
Control traffic in shaded areas to protect turf from
wear injury. Let the kids play in the sunny backyard
instead of under the trees.
Maintain a regular weed control program to reduce
plant competition and to improve the appearance of
the overall landscape. Key application times of her
bicides can reduce weeds problems.
Light intensity can be improved by pruning the tree
limbs below 10 ft. or through selective pruning of
branches in the crown of the tree. Undesirable trees
may be eliminated from the landscape. This is often
the most difficult thing to do.
In hard to mow or hard to establish situations, use a
suitable ground cover. Monkey grass (Liriope mus
cari) and Mondo grass (Ophiopogon japonicus) excel
as a ground cover in heavy shade. Plants such as
English Ivy and Periwinkle are also suitable ground
covers.
Our spring gardening series is now in full swing.
Mark your calendar for Saturday, Feb. 28, 10:30 a.m.
to attend the “Lawn Management” session.
Programs are held at the Sawnee Center and are free.
Please register ahead of time to make sure a seat is
available for you. Call the Extension office, (770)
887-2418, to register. The University of Georgia
Cooperative Extension Service is committed to pro
viding access for people with disabilities and will
provide reasonable accommodations if notified.
DOWN
1 Sleep stage:
abbr.
2 College
growth?
3 Actress Rita
4 Rock star
Billy
5 Acts like
Columbo
6 Israeli coin
7-Ben-—"
8 —nous
(confiden
tially)
8 Lunch on the
lawn
10 Work on a
crossword?
11 Beaver's dad
on TV
12 Pool halls,
eg-
13 Yen
14 Voucher
15 Carol ol Taxi"
18 Bashful
20 Axon's locale
21 Norther's
81 Out In the
open
82 Just
83 Poke's perch
86 Supporter
88 Napa vessel
99 Seasonal
worker?
82 Less
benevolent
84 Cleaner
than dean
951. M. the
architect
88 Kids'cre
ations?
88 Et- (list
endor)
101 Unrefined
102 Way back
when
104 Store
employee
105 Frame
107 Elsie's chew
108 Autumn
blrthstone
108 Coax
110 Body, In
biology
111 Atlanta
ar ana
112 White House
114 ?2rve
117WWIIarea
118 Flnel point
118 Conceit
tionary
partner
23 Jack rabbit.
lor one
24 ’I could
horsel"
28 More painful
28 Stemward
30 Fancy car
31 No.l hit by
the Stories
33 Mars and
Venus
37 When the
French toast
38 Aspen item
39 Domesticated
40 No.l George
Michael song
41 Domingo solo
42 Consider
45 Hog heaven?
46 Ipso
49 Divvies up
50 Bator
51 Learned
52 Gibbs ol The
Jeffersons"
54 Balaam's
beast
55 Mr. Lucky's
card
56 Lhasa
-58 Yugoslavian
republic
62 Mournful
sound
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to speak)
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Walker
68 Most sett
absorbed
69 Award for 15
Down
71 AKC reject
72 It came
between
Gabriela and
stem
74 Legendary
Bnjln
78 Twofold
78 Man or Wight
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Abby
By Abigail Van Buren
Universal Press Syndicate
DEAR ABBY: Two months ago my youngest sister
called me — collect again—sobbing that she felt alone
and frightened in the world. She asked if we could meet
for tea or if I could visit her. As a mother of twins and
self-employed, I reminded her that having tea in a case is
a luxury I cannot afford.
Last month she called me again. She wanted to spend
Saturday night with us and make a pancake breakfast
“for old times’ sake.” She told me she missed me and felt
blue. (Abby, Saturday nights are reserved for my hus
band.)
Two weeks ago, my sister invited me to a matinee—her
treat She tearfully informed me that she was not sleeping
well (she was being treated for depression and chronic
fatigue syndrome). I told her, “Working people don’t go
to matinees, but when you get your life together, you’ll
know what ‘chronic living-life-fatigue’ is.”
My little sister will never call again. She took her life
last week.
My sister had some of the best medical help available,
and I know she was ultimately responsible for her own
life. But I also know that I’ll never again brush her hair
out of her sleepy blue eyes or trade my blouse for her
mauve lipstick, or tell her she’s not fat—she’s beautiful.
Most of all, I will never forgive myself for not realizing
how suicidal my sister was. Perhaps this letter will pre
vent others from making the mistakes I made.
LESSON LEARNED IN THE WORST OF WAYS
LESSON LEARNED: Please accept my sincere sym
pathy on the tragic loss of your sister. It is vital that you
understand it’s common for those who survive the sui-
Horoscope
ARIES (March 21 to April 19) The near future is
likely to bring a pay raise or a new chance to improve
your income in some way. Coincidentally, your love life
will take priority over friendship and family for a while.
TAURUS (April 20 to May 20) Make it a point to
plan some more weekend getaways. You need a diver
sion. This week, you’ll be engrossed in a work-related
project and may not be in the mood for much socializ
ing.
GEMINI (May 21 to June 20) Property and family
concerns take center stage this week. Work progress is
intermittent, though. Over the weekend, loved ones are
on the same wave length.
CANCER (June 21 to July 22) A new romantic
interest is on the horizon for singles in the near future.
You’ll reach an important decision this week concerning
a financial or domestic matter. Trust your instincts.
LEO (July 23 to Aug. 22) You take pride in what you
accomplish at work this week. However, watch your
credit card spending. This weekend, romance and chil
dren’s interests are favored.
VIRGO (Aug. 23 to Sept 22) It’s a good week for
signing a contract or reaching an important agreement.
You receive important insights and make further deci
sions about career concerns. The weekend favors quiet
pursuits.
Ifca The Sth Annual
'SK/Ptth Cj&Sptary
K .. Monte Carlo Night
*' benefiting the youth of Forsyth County jElfB
February 20,1998 at Bpm
at G°lf and Country Club
HMM Tickets Now on Sale To The Public
.. Tickets are 575.00 and include: Entertainment, Food, Beverage,
Party Fav°rs & L° ts °f P un - 15 dw event o f^ e yead
BHk
ImK
’ A Special “Thank You”
Hr 1 B B to our corporate sponsor for
helping make this special
HHHH| event possible.
iwi'ow \ T Y%\ Ur*
All proceeds go directly to several Youth
Agencies of Forsyth County! Over SI 0,000 in
Cash & Prizes!
I For ticket information contact
Eddie Conder 770-889-5020
Come out for a night of fun and Entertainment...
while supporting Forsyth s Children!
a’wlk
FORSYTH COUNTY NEWS Sunday, February 15,1M6 I
cide of a loved one to experience guilt, and to feel that
somehow they could have prevented the tragedy.
True, agreeing to get together with your sister when she
asked would have given you different memories, but in
all likelihood, it would not have prevented her from tak
ing her life. Her troubles were far deeper than a social
visit could have remedied.
I uige you and anyone who is struggling to cope with
the suicide of a loved one to find a support group. Any
crisis center or suicide hotline can refer you to a group in
your area. >
Please write to me again. May God bless you—and he
will if you have faith.
DEAR ABBY: My best friend and I just returned from
a week of hiking along the Washington coast. On our last
night, we stayed at a fancy lodge to rest before returning
home. My friend suggested that next year he bring his
wife and we invite another couple to join us so we could
rent a cabin overlooking the coast. Since I am single, that
means five of us would be occupying the cabin.
My friend suggested we split the bill three ways. I said
the bill should be split five ways. He became upset at my
suggestion and hasn’t spoken to me since we returned
home.
Thinking I may have been out of line, I asked my fami
ly and close work associates how this bill should be split.
My question has generated quite a debate, with only my
brother and two coworkers agreeing with me. We are all
waiting for your thoughts on how to split the bill— and I
will abide by your advice.
ALAN IN MONTESANO, WASH.
DEAR ALAN: If you are on a tight budget, “take the
fifth.” Otherwise, assume one-third of the expense.
LIBRA (Sept 23 to Oct 22) You’re looking good in
terms of financial prospects for the foreseeable future.
However, a career matter requires further thought. This
weekend, social life is accented.
SCORPIO (Oct 23 to Nov. 21) For the most part this
week, benefits come to you through the auspices of an
advised. You derive a greater satisfaction from intellec
tual interests than from your social life this weekend.
SAGITTARIUS (Nov. 22 to Dec. 21) You receive
plaudits from your superiors. In general, this is a time of
important career gains. Later in the week, others seek
your advice. Cultural interests are highlighted during the
weekend.
CAPRICORN (Dec. 22 to Jan. 19) Your popularity
is at a peak this week. In addition, your thinking is on
target regarding career interests and personal goals.
Follow through on hunches.
AQUARIUS (Jan. 20 to Feb. 18) You embark on an
important research or creative project. However, guard
against money slipping away through careless spending.
This weekend brings interesting times with friends.
PISCES (Feb. 19 to March 20) Reaching an agree
ment about a mutual financial concern may be difficult
this week. However, you have renewed selfconfidence.
Over the weekend, enjoy home-based activities with
family.
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