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PAGE 6A
FORSYTH COUNTY NEWS Friday, Jun* 5,1W8
Do we need vitamin supplements?
We read about exciting research
involving the miracles of vita
mins and minerals every day, but
do we need to take supplements
to get these essential substances?
Apparently, by eating at least
1,200 calories daily, including a
variety of wholesome foods, it
appears that an adequate supply
of vitamins and minerals can be
consumed. However, for many of
us. who skimp on the fruits and
vegetables, and eat too frequent
ly at fast food restaurants, it may
be a smart idea to include a daily
multiple vitamin as a safety blan
ket.
Although vitamin deficiencies
are somewhat rare in this coun
try, certain people may be at a
higher risk for marginal vitamin
shortages. For example, those
who are chronic dieters, lactose
intolerant, suffer from food aller
gies, are strict vegans or are
pregnant should seriously con
sider taking supplements. The
rest of us, though, might just like
the extra “insurance” that a sup
plement provides.
Hands down, the best way to
get the vitamins and minerals
that are so vital to our health is
through a balanced diet.
Including foods such as fruits,
vegetables whole grains, and
low-fat dairy products in a daily
dietary plan provides a wealth of
health-promoting constituents,
such as fiber, antioxidants, and
phytochemicals. Additionally,
the nutrients supplied by these
wholesome foods are absorbed
much better by the body then
manufactured pills.
Taking a vitamin supplement is
no excuse for eating a poor diet,
but if you do opt to “pop a pill,”
the following are just a few vita
mins and minerals that you
should look for. One of the most
difficult vitamins to get through
diet is Vitamin E.
Vitamin E, which is an antioxi
dant that helps to fight damage in
the body’s cells, is almost impos
sible to attain from the typical
American diet of processed
foods. Although the RDA
(Recommended Daily
Allowance) for Vitamin E is 12
international units (IU), many
health experts recommend taking
up to 400 IU. Since Vitamin E
acts as an antioxidant, helping to
neutralize unstable compounds in
Healthy snacking tips for work days
It’s three o’clock in the after
noon, and you’re sitting at your
desk at work. And you’re hungry.
Open your desk drawer and what
do you find? Computer disks full
of mystery files, a box of staples
that don’t fit your stapler, old
rolodex cards you keep meaning
to update. But no food. So you
head for the snack machine, and
all that’s there are stale chips and
high-calorie candy bars.
It doesn’t have to be this way.
Imagine opening your desk
drawer to find a bag of pretzels,
low-fat microwave popcorn,
some dried fruit or a delicious,
juicy apple. There’s a variety of
healthy snack choices that can
keep well at work and need little
or no preparation time. Low-fat
crackers, fresh fruits, or pretzels
can all provide a healthy, good
tasting snack to help chase away
the hunger pangs.
An important key to smart
snacking is to be sure that the
foods you choose provide vita
mins, minerals, fiber and other
Piano competition winners
Strings and Keys Inc. owner
Sharon Beaty-Gunter is pleased
to announce the results of the
1998 National Piano Guild
Audition Competition for student
musicians, sponsored by the
National Guild of Piano
Teachers. This prestigious com
petition was held May 12 at
Johns Creek Baptist Church.
Thirteen Strings and Keys com
petitors entered and walked away
with 12 superior awards and one
superior plus award, which is no
small feat.
“We are extremely proud of
each of the following partici
pants,” said Gunter who is a
member of the National Guild of
Piano Teachers.
These participants include:
the body called free radicals, it is
believed to be a potent ally in the
fight against cancer.
Selenium, another powerful
antioxidant, is a mineral that may
be wise to supplement your diet
with. The RDA for selenium is
55 micrograms (mcg), but health
officials recommend taking up to
200 mcg daily. Some studies
have shown that selenium may
decrease the risk of many can
cers, such as lung, colon, and
prostate cancer, anywhere from
30 to 60 percent.
Folic Acid is a vitamin that all
women of childbearing age are
advised to take. Studies have
shown that folic acid may
decrease the risk of having a
child with neural tube defects,
such as spina bifida, by as much
as 70 percent. Not only is this
vitamin crucial for women, but
men may benefit as well.
Research has indicated that folic
acid is beneficial in preventing
heart disease, possibly by lower
ing homocysteine levels. It
appears that the higher the blood
levels of the amino acid homo
cysteine, the greater the risk of
heart disease. The RDA for folic
acid is 180 mcg per day, yet vari
ous health experts recommend
taking 400 mcg daily.
The B vitamins B-6 and B-12
are similar to folic acid in that
they, too, may reduce high blood
levels of heart-damagipg homo
cysteine. Additionally, research
has indicated that taking a B
complex vitamin may aid in
relieving stress.
The RDA for B-6 is 1.6 mg, yet
many health professionals rec
ommend taking 50 mg. Similarly,
the RDA for B-12 is 2 mcg, but it
has been suggested that taking
higher levels, approximately 400
mcg, may be beneficial. Caution
should be noted when supple
menting with very large amounts
of B-6, since taking amounts of
500 mg or more daily may result
in nerve damage.
Calcium is a mineral that has
many functions including build
ing strong bones and teeth, regu
lating muscle action, and aiding
in blood clotting. Although the
RDA for calcium is 800 mg for
adults ages 25 and older, evi
dence points to the advantages of
taking 1,000 to 1,200 mg daily.
For menopausal women not
essential nutrients to your body,
and that you’re not consuming
more calories than your body
needs. In this way, snacks can
contribute important, disease-pre
venting components to your diet.
And having a snack if you get
hungry in the late afternoon can
help avoid over-eating when
mealtime finally arrives.
The American Institute for
Cancer Research recommends
eating at least five servings of
fruits and vegetables each day for
lower cancer risk and better over
all health. A mid-morning or late
afternoon snack is an ideal way
to fit in those extra servings you
might not otherwise get in your
regular meals. Bring a few pieces
of fresh fruit to work for the
week, or remember to pack some
cut-up raw vegetables with your
lunch and save them for later in
the day. Whole grain cereals are a
great source of fiber and miner
als, and are easy to keep in your
drawer by putting each serving in
a plastic, sealable bag.
Brittany Abraham, Katrina
Anglin, Justin Davis, Nathan
Gosey, Stefan Gosey, Ginnie
Lane, Meagan McCollum,
Kimberly Pellegrino, Melissa
Smeraldi, Patrick Townsend,
Katie Wasson, Spencer Williams
and Brandon Zauche.
“We feel that Forsyth County
should be equally pleased with
the results which is akin to win
ning the state football champi
onship,” said Gunter.
These young competitors, some
of whom met the challenge last
year, bring prestige and honor
not only to themselves but to
Forsyth County as a whole,
demonstrating that we have
emerged as a true metropolitan
area.
COMMUNITY LIVING
IL*
Cindy
Martino
undergoing hormone-replace
ment therapy, the daily intake
should be approximately 1,500
mg. Choose a calcium supple
ment that contains vitamin D as
well, since this will increase its
absorption. Also, look for sup
plements made with calcium cit
rate or calcium carbonate, which
are better absorbed by the body.
Avoid supplements that are made
from dolomite or bone meal,
since these may be contaminated
with lead, and even arsenic
Although there are an abun
dance of vitamins and minerals
that are crucial for optimal
health, the few mentioned are
worth examining while compar
ing nutritional supplements.
Choose a multivitamin that sup
plies a wide range of vitamins
and minerals, and that provides
100 to 150 percent of the RDA.
Also, be sure to take your sup
plement with food, to enhance
absorption, and keep pushing
those fruits, vegetables, and
whole grains.
The following recipe is packed
with nutrients, and simply deli
cious.
Roasted Vegetables
2 pounds, yellow squash, diced
1/2 large red onion, sliced
8 plum tomatoes, cut into quar
ters
1-1/2 cup fresh rosemary (or 1/4
cup dry)
3 tablespoons olive oil
3 tablespoons minced garlic
salt & pepper, to taste
Preheat oven to 450 degrees.
Clean and cut up the vegetables.
Mix the vegetables & the
remaining ingredients in a large
bowl. Mix well. Pour vegetables
into, a large baking pan, making
sure that vegetables are spread
out. Bake for 20 minutes, and stir
up the vegetables. Continue to
cook for 20 minutes more. Serve
immediately.
These are just some sugges
tions. Try coming up with some
smart snack ideas of your own.
Take a few extra minutes to
browse the produce and grocery
aisles on your next trip to the
supermarket, and you’ll probably
discover other healthy, tasty
foods that will serve as a much
appreciated addition to your desk
drawer.
For a free brochure with more
information on smart snacking,
send a self-addressed, stamped
(55 cents), business-sized enve
lope to: American Institute for
Cancer Research, Dept. HS, PO
Box 97167, Washington, DC
20090-7167.
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Chenin Blanc: chameleon of grapes
The Chenin Blanc grape is
known as the chameleon of all
white grapes because of its
extremely versatile style and qual
ity. Plus, this unique grape blends
well with the Chardonnay grape.
It’s hard to mention the Chenin
Blanc grape without explaining its
origins and why it is considered a
noble grape.
It was first made in a town in the
Loire Valley of France called
Vouvray. Noble grapes originated
from France and were so named
since they age well.
Vouvray wines come in every
imaginable style of white wine:
sparkling wines, dry wines, medi
um-dry wines and deliciously
sweet dessert wines. This is why
Lightening up your summer barbeque
As the temperature climbs,
many people plan for outdoor
barbecues, picnics and parties.
Once again, the popular menu
items like potato salad and com
on-the-cob will be served as pre
sumably healthy accompaniments
to many meals. But a closer look
reveals these foods may not be as
healthy as you think, especially if
they’re prepared with mayon
naise, oil based marinades or but
ter. You could be adding unneces
sary fat and calories to what oth
erwise are nutritious, well-bal
anced meals.
From her ABC program, weight
management expert Jenny Craig
offers the following suggestions
to lighten up your summer fare,
including a couple of recipe ideas:
• Marinate poultry, fish and lean
cuts of meat in low-fat or nonfat
salad dressings.
Salmon dinner for four in 20 minutes
A little planning plus a shopping
list for every day of the week
complete with quick, user friendly
recipes and wine recommenda
tions- can make mealtimes easier
and more enjoyable.
To make weekday cooking even
more stress free, Anya von
Bremzen, author of the “Terrific
Pacific” and “Fiesta” cookbooks
and food and wine consultant to
Lindemans Wines of Australia,
suggests stocking your pantry
with supplies of pasta, rice, oils,
herbs and spices.
Here is one of Anya’s delicious,
fast recipes. Be sure to keep
fresh fruit and salad greens on
hand and wine to complete the
meal.
For more fantastic recipes for
everyday of the week, write
“Lindemans, The Perfect Wine
for Every Meal,” 60 Garden
Court, Suite 220, Monterey,
Calif., 93940.
Mango Glazed Salmon with
Tropical Salsa
4 medium-sized thick salmon
fillets or steaks
Large pinch curry powder or
the Chenin Blanc grape is consid
ered a magical chameleon.
The California style of the
Chenin Blanc wine is light bod
ied, with a floral aroma and fla
vors of peach and honeydew
melon, making it slightly sweet
with crisp acidity. The high acidi
ty is balanced, however, by a rich,
almost oily texture. The honey
flavors enhance the wine’s rich
ness.
The food pairings for Chenin
Blanc wines are seafood-especial
ly trout or swordfish, and poultry
especially chicken. This wine is
also a wonderful refresher for
summer picnics.
The Chenin Blanc wine is often
labeled generically on three-liter
• Grill chicken with the skin on
to keep it moist and low fat, then
remove the skin before eating. Or
grill fresh fish and seasonal veg
etables for delicious seafood
kabobs.
• Lighten up your potato salad
by substituting nonfat yogurt for
mayonnaise. You’ll save about 45
fat grams per 1/4 cup.
• Season your garden vegetables
with fresh herbs, lemon juice,
stock, wine or flavored vinegars
instead of butter.
• Beat the heat! Enjoy grapes,
strawberries or banana slices as
nonfat summer treats.
• Try salsa, flavored mustards,
tomato sauce, barbecue sauce or
ketchup instead of mayonnaise
based dressings, or sandwich
spreads, tartar sauce or gua
camole.
• The best toppings for baked
cayenne pepper
2 tablespoons mango chutney
(available at most supermarkets)
2 teaspoons Dijon-style mustard
Salsa
1 cup finely diced fresh papaya
or pineapple
1/4 cup each minced red onion
and diced red pepper
1/2 teaspoon minced jalapeno
chili
1/4 cup lime juice
1/4 cup finely sliced scallion
greens
Preparation time - 20 minutes
Preheat the broiler or prepare
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Michelle
Rice
jugs. However, these are not true
representations of a Chenin Blanc
wine. I recommend: Daniel
Gehrs, Le Cheniere, Dry Chenin
Blanc for around $9 or Dry Creek
Vineyards and Dry Chenin Blanc
for around $7.
For more information about
local wine tastings and classes,
contact Michelle Rice at (770)
886-2254.
potatoes include salsa, butter
sprinkles and fresh chives, or fat
free Ranch dressing.
• Chill out with a cup of nonfat
yogurt instead of ice cream. It
can be just as creamy and
refreshing.
• Recipe Ideas:
Blend 1/2 cup chilled unsweet
ened apricot juice, 1/2 cup chilled
sugar-free ginger ale and 1/2 tea
spoon lemon juice. Pour and serve
immediately for a refreshing apri
cot fizz.
• Recipe Idea:
Freeze a whole persimmon or
kiwi fruit for two to three hours.
Holding it stem-side down, score
the top, peel back the skin, and
scoop out the fruit for a frosty sor
bet-like treat.
For more information on
healthy summertime eating, call
(800) 43-JENNY.
the grill. Rub each salmon fillet
with salt, a little curry powder
and cayenne. In a small bowl
combine the mango chutney and
mustard. Brush the salmon with
the mango glaze and broil or grill
for four minutes on each side,
brushing it again with the glaze
after turning.
In the meantime, combine the
remaining salsa ingredients
together and let stand while the
salmon is cooking. Spoon some
salsa on top of each salmon fillet
and serve.
Quick cooking couscous and
Lindemans Bin 65 Chardonnay
would make a good accompani
ment.
Serves four.