The Daily News from Lebanon, Pennsylvania • 33

1 1 Wednesday, February 6, 1980 33 Relax Before Its Too Late Diet Affects Dental Health out and escape to the hills. We need to earn a living and provide for our basic wants. Chances are you, like others, must continue in a competitive world. But you can decrease your risk of heart attack with a three-step plan. Seek inner peace.

There are many paths to tranquility. Some people find solace in religion, some in contemplation of nature, some in meditation. Music, reading, needlepoint, woodworking and other hobbies have a place in relieving stress and creating composure. Kick bad habits. Even if you need outside help to do it, decide now to alter behavior patterns which can be undermining your good health.

Cut down on smoking, alcohol, overeating. Get more exercise. Regulate your diet. Most importantly, avoid overeating and too many rich foods. Emphasize low-fat foods like fruits, vegetables, breads, cereals and skim milk.

Be careful about foods high in cholesterol, like eggs and liver. Limit your intake of foods high in saturated fat like luxury meats, dairy products and rich pastries. And choose polyunsaturated fats, like Mazo-la com oil, instead of saturated fats, whenever possible. Use corn oil for sauteing, in cooking vegetables, in making marinades and salad dressings. And in recipes that call for melted or liquid shortening, use a polyunsaturated oil such as corn oil.

For further suggestions, send for: The Fitness Connection, Dept. FC-GN, Box 307, Coventry, CT 06238. Dr Robert E. Landers is Director of Nutrition for Best Foods, a Unit of CPC North America. By Dr.

Robert E. Landers All of us have bad days now and then times when schedules get snarled, things break, people are ornery and the whole world seems wrong. But some individuals seem to have days like this every day and they may be headed for trouble. Its true that the modem world is full of stress. The pace is fast, the choices are bewildering.

Some of us seem to be able to cope with the situation complacently, while others feel frazzled, irritable and nervous. If you find yourself or a good friend in the latter gtroup, better take stock. People who are always jumpy, cranky and restless appear to be more likely to suffer heart attacks than easy-going people. This difference was pointed out more than a decade ago when a study traced a connection between Type A Behavior and coronary heart disease. Bype A Behavior is characterized by impatience, aggressiveness and a preoccupation with time deadlines.

The Type A people seem always under stress and to have more heart attacks than the more relaxed Type Bs. Type As are also more likely to have high blood pressure in itself a risk factor for certain types of coronary heart disease. Researchers have noted that as the stresses of life increase, some people try to help themselves cope by indulging in habits that can further add to the risk of heart disease. Some become heavy smokers. Some become overly dependent on alcohol andor eating.

Some say they are too tired or too busy to exercise. How can we counteract Teeth are meant to last a lifetime but, too often, this isnt the case, says Dairy Council Southampton. To emphasize proper dental hygiene, Dairy Council cooperates with the American Dental Association (ADA) in its annual observance of National Childrens Dental Health Week. This years celebration will continue this week, and will concentrate on the theme, Smile America Brighten the 80s. During this promotion, ADA reinforces programs and instructions that point out the importance of good brushing and flossing techniques.

Attention to the diet is also an important defense against tooth decay. Bacteria feeds on the breakdown of sugars in food, creating acids which attack tooth enamel. This is why we should pay attention to the physical character of foods we eat. Sticky foods, along with sugars and fermentable carbohydrates, stay on the teeth and increase the possibility of an acid attack. Limiting the intake of these foods helps control dental decay.

We should select our foods carefully to restrict sugar, and to provide enough calcium for proper formation of primary and permanent teeth. Dairy Council suggests that the Four Food Groups be kept in mind when choosing these foods: milk and dairy products; meats and fish; fruits and vegetables and cereals, breads, and grains. After-school-appetites can be appeased by snacks that are both nutritious and non-cariogenic. Cheese cubes, fruits and raw vegetables, crackers, bread sticks, yogurt, popcorn and nuts, and milk all provide nutrients and are good for dental health. In fact, agree Dairy Council and ADA, almost any food that is good for general health is good for dental health.

Americans Make Healthy Heart '80s Goal America deserves a pat on the back. As we turn the comer into a new decade, many Americans are becoming healthier people by taking steps to help prevent such illnesses as heart disease, cancer and stroke. In years past, disease prevention revolved around improvements in immunization programs, sanitation and, more recently, nutrition. In the 1980s, with dread diseases such as tuberculosis and typhoid fever under control, disease prevention and health promotion will become important goals with Americans taking the initiative by making significant changes in their approach to exercise and diet. The importance of the increasing interest in exercise and diet is underscored by the startling realization that SO percent of all deaths in males over 40 is due to coronary heart disease.

Experts point out that premature deaths from heart disease can be prevented. Studies continue to show that, for most individuals, diet has a significant influence on blood cholesterol levels. With February officially designated as Heart Month and a new decade just beginning, its time to look into the future of food and its relation to heart health. The Surgeon Generals report, Health People, a lay document on health promotion and disease prevention, otters a good starting point for a heart healthy" diet and makes the following dietary recommendations. A person should consume only sufficient calories to meet body needs; less saturated fat and cholesterol; less salt; less sugar; relatively more complex carbohydrates (whole grains); less red meat and relatively more fish, poultry, and legumes.

The following recipes developed in the Mazola corn oil kitchens take these guidelines into consideration. CHICKEN PICCATA 2 whole chicken breasts, boned, skinned, halved Vi cup unsifted flour cup com oil Vi cup chopped onion 1 lemon, thinly sliced 1 cup chicken bouillon 2 tablespoons chopped parsley With meat mallet pound each chicken breast half to Vinch thickness. Coat with flour. In large skillet heat com oil over medium-high heat. Add chicken; cook minutes, turning once or until golden brown.

Remove from pan. Add onion; stirring frequently, cook 1 minute, scraping brown bits from bottom of pan. Return chicken to pan. Top with lemon slices. Add bouillon.

Cover simmer 5 minutes or until chicken is tender. Sprinkle with parsley. Makes 4 servings. SPAGHETTI SPINACH CASSEROLE Vi cup com oil 2 cups sliced mushrooms (6 oz.) 3A cup chopped onion 1 package (10 oz.) frozen chopped spinach, thawed, well-drained 1 container (16 oz.) low-fat cottage cheese Vi teaspoon salt 14 teaspoon ground nutmeg 4 teaspoon pepper 1 package (8 oz.) thm spaghetti, cooked, drained 1 cup shredded part-skim milk mozzarella cheese Lightly oil 10x6x2-inch baking dish. In large skillet heat oil over medium heat.

Add mushrooms an onion; stirring frequently, cook minutes or until tender. Stir in spinach; cook 2 minutes longer. Stir in cottage cheese, salt, nutmeg and pepper until smooth. Toss with spaghetti until well coated. Place in prepared baking dish.

Top with mozzarella. Bake in 42S degree oven 20 minutes or until heated through and cheese is melted and slightly brown. Makes 6 servings. HERB BREAD 3 cups unsifted flour 3 tablespoons sugar 1 tablespoon baking powder 2 teaspoons caraway seeds Vi teaspoon salt Vi teaspoon ground nutmeg Vi teaspoon dried thyme leaves 1 cup skim milk Vi cup com oil 1 egg, lightly beaten Oil 9x5x3-inch loaf pan. In large bowl stir together flour, sugar, baking powder, caraway seeds, salt, nutmeg and thyme.

In small bowl stir together milk, com oil and egg. Add to flour mixture, stirring just until moistened. Turn into prepared pan. Bake in 350 degree oven 55 minutes or until bake tester inserted in center comes out clean. Immediately remove from pan.

Cool on wire rack at least 30 minutes. Makes 1 loaf (16 slices). polyunsaturates and contains no cholesterol. Put Chicken Piccata and Herb Bread on the menu during Heart Month. Both are made with corn oil which is high in Teenagers Don Live Forever Consumers Recipe Book Says Government To Eat Less Fat LOCAL FLAVOR By Jeanne W.

McNamee Sorry to report that to Mrs. Mark Eisenhower that I haven't heard from anyone about a Grange cookbook. I'll put out another plea to see if someone knows anything about such a cookbook. 1 havent received any microwave recipes either, so I am assuming that not many people have microwave ovens, or else they dont have any special recipes to share. In addition to being able to write to Hershey Foods Corp.

for a booklet on microwave recipes, you can also write to Reynolds Wrap Microwave Cooking, The Reynolds Wrap Kitchens, Dept. Reynolds Metals Richmond, Va. 23261. This publication really tells the story about aluminum foil's role in microwave cooking. It shows consumers the proper way to use foil to improve and enhance food preparation and ensure desirable results.

Copies can be obtained by sending your name, address and 50 cents in coin to cover handling and mailing to the company. The booklet contains sections on defrosting and micro-cooking frozen casseroles, preparing vegetables and desserts and micro-cooking convenience foods packaged in aluminum containers. Consumers will even find a page of product coupons which offer a dollar's worth of savings on their next foil purchase. The following is a recipe from the booklet that is a meal all one. LAYERED CHICKEN CASSEROLE 2 packages (10-ounce each) frozen asparagus 2 pounds ricotta cheese 2 cups chopped chiken or 2 cans (634-ounce each) chunk chicken meat 1 cup chopped green onion 2 envelopes chicken noodle soup mix 34 cup sliced almonds 12 teaspoon salt 4 cups cooked rice 2 eggs Line two 8-inch square pans with Heavy Duty Reynolds Wrap.

If you wish to serve one now, omit foil lining from dish. Micro-cook asparagus, all at once, 45 seconds to 2 minutes on high power setting, or until it can be separated. In large bowl, blend all ingredients, except rice, eggs and asparagus. Set aside. Combine rice and eggs in medium bowl.

Place 1 cup rice mixture in each dish. Top each with 10 to 12 asparagus spears. Add 2 cups filling mixture to each dish Repeat layers. Seal and freeze. Directions for this are in the booklet.

To micro-cook casserole immediately, place unlined pan in oven. Micro-cook on high power setting 5 minutes. Reduce to half power setting. Micro-cook 10 to 20 minutes, or until center is heated, rotating twice Cover with Reynolds Wrap, let stand on counter 3 to 5 minutes. Makes 4 servings per casserole Another useful booklet came across my desk recently.

Its called Good Ideas for Good Health and is written for adults, who as a part of taking care of themselves are choosing to eat foods containing less fat and cholesterol and to exercise regularly. Copies are available free of charge by sending two labels from any size package Skim-American slices from Borden Foods to: Skim-American Good Ideas for Good Health P.O. Box 2947, Maple Plain, Minn. 55348. Heres a recipe for macaroni and cheese from the booklet that is low in fat.

SAUCY MACARONI AND CHEESE Vi cup elbow macaroni, cooked and well drained 1 tablespoon low calorie margarine 1 tablespoon flour 14 teaspoon dry mustard 14 teaspoon garlic salt 1'2 cup skim milk 2 slices Borden Skim-American Pasteurized Process Cheese Product, cut into small pieces 1 tablespoon chopped pimiento 1 teaspoon corn flake crumbs Preheat oven to 350 degrees. In small saucepan, over low heat, melt margarine; stir in flour, mustaid 'ind salt. Gradually stir in milk; cook and stir until thickened. Stir in Skim-American; cook and stir until melted. Remove from heat; stir in macaroni and pimiento.

Turn into shallow baking dish; top with crumbs. Bake 15 minutes or until bubbly. Serve hot. Refrigerate leftovers. Serves two.

Note 7 grams of fat per serving. Recipe prepared as directed provides approximately 240 calories per serving. Who has a special recipe to share with Local Flavor Is anyone looking for a special recipe? Please send all requests and recipes to Local Flavor, Lebanon Daily News, Box 600, Lebanon, Pa. 17042. Atherosclerosis and high blood pressure affect some 29 million Americans, causing illness, loss of job time, and even death.

Current evidence shows that these diseases of the middle-aged often start early in life. Among factors contributing to their development are diet, exercise and smoking habits. The feeling seems to be reflected in the fact that one out of five American teenage girls smokes. We have all seen young people gorging high calorie snacks to the point of overwieght, and ducking bicycling in favor of TV. Whats the answer? What decides the way a teenager will eat when the choice is entirely up to him or her? Alexander Pope said, "As the twig is bent, the trees inclined." And we all know its easier to start a habit than to stop one.

Although a child is influenced by friends and the muss media, opinions are mainly molded by and the real life situations ne cr t. pa1 tcipates in. If you practice good it will become the way the teenager pre rs to eat. (Similarly, your habits as regards to smoking and exercise are likely to be copied. It's up to you to serve and provide snacks which are low in chu esterol and saturated fats.

Use low-fat or skim milk, skim-milk cheese, ice milk and sherbets instead of high-fat alternatives. Use polyunsaturated corn oil in cooking in place of a saturated fat such as butter or lard. Trim sarnie fats from meat. Choose poultry and lean fish more often. Put more emphasis on whole grains, dried peas and beans and other vegetables and fruits.

Stock the refrigerator with fresh vegetable relishes and low-fat yogurt, and the pantry with peanut butter. Be on hand wih fresh fruit, instead of potato chips. Get teens into the salad habit. A good standard choice for the dressing is a corn oil and vinegar one. It is light and flavorful and doesnt rob from the natural fresh flavor of the salad.

It contains no cholesterol and is low in saturated fat. diet, said the latest guidelines are more realistic and practical because they recognize the importance of a balanced diet of meat and other food. The new guidelines appear to recognize that moderation and avoidance of excessive calories are more important that avoidance of specific foods or food components, said NCA president Merlyn Carlson. Officials did not recommend how much Americans should cut back on foods or what they should eat, but they left open the possibility of that sort of advice in the future. Mark Hegsted, director of the Agriculture Departments Human Nutrition Center, said the government is working on recommended recipes and menus based on the guidelines, which may come out in about two months.

He said the government may eventually recommend that fat intake be reduced 30 percent, as the Senate Select Nutrition Committee recommended in 1977. Assistant Agriculture Secretary Carol Tucker Foreman said the guidelines already are being applied to federal programs, such as mandates to reduce the fat level in ground beef served in school lunches. WASHINGTON (UPI) Last fall the surgeon general told Americans to reduce fat in their diets by eating less red meat. Now the government says fat, not meat, is the culprit and recommends eating lean meat. The government Monday issued generalized dietary guidelines that recommend eating less fat, sugar and salt and more whole grain breads and cereals, fruits and vegetables.

At a news conference, Agriculture Secretary Bob Bergland said, Were not advocating that there be a reduction in red meat. Were recommending that there bea reduction in fat, or at least the fat content be moderated and monitored very carefully. Surgeon General Julius Richmond said red meat was targeted in his report last fall, entitled Healthy People, because red meat is traditionally considered to be higher in fat than other meats. He said, Its the fat content that were interested in, and it may well be that the new guidelines use a more apt statement and perhaps in the next revision of the surgeon generals report we might switch to using the term lean meat. The National Cattlemens Association, which is leery of government dictates on A -J..