n PAGE 3-PLAINDEALER-WEDNESDAY. JULY 20,1983 Nutrition & Freezing Process Q. What can cause nutrient loss in vegetables? A. Important nutrients decrease if vegetables are allowed to stand after harvesting, cooked in too much water, or cooked for too long a time. Q. What is blanching and can it cause nutrient loss? A. Blanching is the initial process in most preservation methods for fruits and vegetables. These foods are blanched to inactivate biological systems which would otherwise degrade the flavor or color, and the systems which cause loss of the vitamins. Steam blanching of spinach, for example, results in the retention of 90- 100 percent of vitamins Bl, B2, C and ;niacin. Water blanching (for 3-5 •minutes in boiling water) results in a retention of 65-90 percent of the same •vitamins. ! Minerals in food materials, on the other hand, are stable to heat. Any ! losses usually result directly from Reaching into water used for processing, or (in even larger amounts) into the water used for cooking. Q. How can fresh vegetables lose nutrients if they have not been processed? A. Unless vegetables have been bought "garden fresh" they probably have been ripened off the vine to some extent. This can happen as the vegetables are gathered and when they remain in the market or store room. During these off vine ripening periods, vitamins are lost and the vegetables deteriorate. Also, frequently, they wither from loss of moisture, the color is less bright and the general appearance and flavor is lowered. Q. Are frozen vegetables more nutritious than canned? A. Both canning and freezing are respectful means of preserving food. Frozen vegetables, however, do retain more of the characteristics of fresh vegetables than those processed by any other method. When vegetables are frozen, color and texture remain about the same as when fresh and a high percentage of the nutrients remain. In most instances when vegetables are canned, the color and texture are changed and the nutritional qualities, particularly of the solids, may be greatly reduced. Canned vegetables have been thoroughly cooked in the canning process and are reheated ~ often recooked - before serving. This process is more destructive to nutrients. Frozen products also have the advantage in nutrient retention over canned products. The latter is usually stored at ambient tem perature. As soon as a vegetable is removed from its source of nutritional supply (vine, roots, etc.) its nutritive quality will begin to decrease, unless it is stored at a temperature low enough to halt enzymic action. From The Desk Of Illinois State Council On Nutrition by Virginia Hill exerciser. So I repeat, I enjoy riding my bicycle, I love getting out early in the morning or after dinner at night, and I do this with joy and aban donment. And I will continue to do so as I watch the joggers with grim determination on their faces huff and puff as I ride by. I will burn up those extra calories and keep fit with at exercise that is fun and enjoyable to ma *' me. For free brochures and information on nutrition, contact the Illinois State Council on Nutrition, 524 S. Second Street, Suite 405, Springfield, III 62706. Buy Clothing That "Grows 9 9 It's getting harder and harder to keep up with growing children's clothing needs. One way to stretch your family's clothing budget is to make or buy garments that grow with your child, says Kathi Weilbacher, McHenry County Extension adviser. - "Youngsters from six to nine years old tend to grow 'up', not 'out'," Ms. Weilbacher said, "but their growth is slow and steady. With a little bit of planning, it is possible to make their clothing last for several seasons". Ms. Weilbacher suggests garments with 'grow features', including ad justable shoulder straps on overalls, jumpers and skirts. For both boys and girls, she recommends 'separates' because the tops can be worn for a long time if shirttails are . long. "Also look for deep hems that can . be let down, both in skirts and pants. Home-sewn skirts and pants should be cut longer than the pattern shows, and should have double hems. Choose clothes with adjustable cuffs that can be turned up - or down - as needed," > she said. .. For girls, dresses and coats should * hang from the shoulders and should „ not have./definite waistlines. ]„ Older children who are growing < 'out' as well as 'up' need a different set of grow features, Ms. Weilbacher said. , "Try to find clothing with ad justable waistband fasteners or elastic inserts in skirt, dress and pants waistbands." Roomy armholes are another must. Raglan and kimono sleeves and sleeveless designs allow youngsters plenty of room for growth. Hidden grow features, such as vertical pleats and tucks that can be let out, are also desirable, Ms. Weilbacher said. "And remember that knit fabrics stretch, so they'll have more 'give' as a child grows heavier." Older hildren may get more wear out of clothes made from knit fabric than those made from tightly woven fabrics that do not stretch. On the other hand, Ms. Weilbacher said, playclothes for younger children should be made of tightly woven fabrics. These materials, including polyester and nylon, hold up well under stress. "Is There Life After Jogging? While I'm out riding my bicycle, I see a great many joggers, jaws set, and grim determination on their faces. They look on me with great disdain as I ride by them, but I really don't care. I enjoy seeing the scenery and am happy I'm getting some form of exercise. And I never have one twinge of guilt. I even wear my jogging shoes when riding my bike or walking because I've discovered everyone who wears jogging shoes doesn't necessarily jog. Must we jog to keep fit? Actually when exercise first became a valid subject for scientific investigation, it wasn't running that was studied, it was walking. Besides this being the one fitness activity in which most people can participate, it was the area upon which the British investigator, Professor J.N. Morris, focused when he began to look at the link between exercise and heart disease in the early 1950's. He found that fewer of those who walked suffered fatal heart at tacks as compared with those who remain seated in their jobs. Postmen versus sedentary postal office workers, for instance. This simple statistical relationship is relatively constant throughout the highly developed countries in the world where being seated is the generally accepted form of working activity. A study at Stanford university has shown that activity that burns ap proximately 300 calories a day, the equivalent of a brisk, enjoyable walk for about an hour, results in markedly lower chance for a heart attack, one reason physical fitness and nutrition go hand in hand. However, there is no way anyone can predict what a given person's absolute chance of developing an illness like heart disease might be. So the theory was if walking is so good, and since it's obviously a safe physical activity, why bother with a more demanding sport? Some believe that a more strenuous exercise on a regular basis would result in an even greater reduction in risk for a heart attack. Beyond this, it also prepares us for major physical and emotional stress which can occur in our lives. These stresses sometimes place a demand upon the heart, as well as other organs, and it is good to be prepared for these occasional demands. While walking provides the General Revenue State Budget Director Robert Mandeville said that the state ended the fiscal year with $110 million in General Revenue funds, with actual revenue and spending levels for the year slightly lower thai\ January estimates. Actual total revenues for Fiscal Year 1983 were $8,287 billion, $25 million less than last January's budget estimate. BEACH SAMPLING Water samples collected from swimming beaches by the McHenry County Department of Health July 11 and 12, were obtained from several beHdhes ion the Fox'river and from sOme of the lakes in the county. Those beaches at'which the water was found t«V"be unsatisfactory for swimming included FOx river, Porten sub division; Fox Valley Camp No. 1, Fox valley campground; and Rimas lodge, Griswold Lake. proper basis for all activity, by itself it is not enough to achieve high per formance levels. What if you can't jog? What if there is a reason you shouldn't jog? Not everyone should jog. A physical activity should be valuable to one's health, it should involve as many muscles as possible, and it should be carried out on a regular basis, preferably three times a week for a minimum of 30 minutes each session. With these considerations in mind, the sports and activities which offer reasonable alternatives to jogging are cross-country skiing, swimming, speed skating, bicycling, jumping rope, folk dancing, stair climbing, and mountain hiking. Sports to be valuable must involve movement which is the essential mechanism for the improvement of the cardio vascular function. The more muscles you move at the same time, the better the exercise. The trained swimmer, cross-country skier, competitive squash or badminton player, raquetball players, or professional ballet dancer may achieve a level of fitness that equals, or in some in stances excels, that of runners. Nonetheless, in planning a personal fitness activity, high performance competition or exhibitions are not the aim of the average person. Rather, the choice of activity and style of performance should suit each in dividual. One should be encouraged to exercise, not be intimidated by it. The activity of choice must be selected with some consideration of its potential for injury. Any aerobic • activity too vigorously undertaken by the novice may present danger. Anyone at risk for heart disease, those who smoke heavily, have high blood pressure, a family history of heart disease early in life, diabetes, or prolonged lack of exercise should check with a physician before starting out. For some of these persons, an exercise test which measures the capacity of the heart under exercise conditions would be advisable. Ultimately, participation in regular fitness programs is a form of self- care. Most of us are truly unfit because modern life damands so little of us physically. Common oc cupations that require sitting at a desk all day represent almost no challenge to the heart or any other movement muscles. So, unfitness is bound to result. To correct the sad state of affairs, the body needs more physical activity. Since we no longer build our own houses, farm huge fields by walking, forage for food or hunt, or even walk to school, it is necessary to find some kind of recreational alternative. The recreational alternative should be health promoting, but it should also be fun. Unfortunately, some physical activities are attached with a sort of grimness that makes them unat tractive to the average would-be Junior Olympics Saturday, July 23,9-12 noon Name- Ages 7-11 EVENTS Age . Sneaker Toss ! Sack Race -- Shuttle Race 1 30-yard dash (7-9 yrs.) 50-yard dash (10-11 yrs.) v • -- i Obstacle Course -- Future Carhop Race - Water Bucket Relay ----- Relays will be organized in some events if turnout is sufficient. Drop off registration form at Chamber office (1257 N. Green St.^.or turn in a{ Petersen park the morning of the twenty-third beginning at 8 a.m. Fast Foto DRIVE-IN FILM & PROCESSING OVER-HIIE EXPRESS Color Print Developing Service Now Open Sundays 10 am III 3 pm Our "Over-Nite or Free" Photo Guarantee is now available 7 Days a Week! ASK FOR DETAILS iffKSFfo IJflH DRIVE-IN FILM & PROCESSUS >CESSING 4400 W. ELM McHENRY MARKETPLACE McHENRY, ILL. 385-3450 MEDICINE CHEST STAPLES The medicine chest is probably one of the most important areas in your home. Do you check it regularly to see that it's s u p p l i e d w i t h necessities to cover common and not-so- common emergencies? Take thjs checklist to your meclicine chest now. Mark the missing items and take the list with you the next time you go shopping. You may be glad you did. 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