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Valley News and Views
Drayton , North Dakota
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March 4, 2010     Valley News and Views
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March 4, 2010
 

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Page 8 March 4th, 2010 Food, Valley News and Views Strength Training Good i e Garden-Robinso , Food and Nutrition Specialist, NDSUI "Now why am I doing this again?" I asked myself as I lifted the weight with my legs. I remembered to exhale in time with the exertion. I glanced around the room. Surrounded by a dozen muscular guys using various machines and free weights, I felt like I was in the training room for an action movie. 1 heard a loud grunt as someone dropped a heavy free weight on the other side of the room. Oh, yeah, strength training is good for my muscles and bones, I reminded myself. Tonight was lower-body strengthening night. I kept hearing the teacher's comment replaying in my head, "You're stronger than you think!" Maybe counting backward to zero will make this set of raps easier, I thought a bit hopefully. I think my leg muscles wanted me to get up, walk out to my vehicle and drive home. I have been taking a series of weight training classes with my 14-year-old son. He needed to take the classes to be able to be in the gym with me. I never had used the weight machines at the gym, so I received permission to join the teenagers class. "Morn, my arms feel like noodles," my son said as he rubbed his arms after using one of the upper body strengthening machines. "My legs feel like they're made of Jell-O," I thought to myself. I walked to the next machine on my somewhat wobbly legs. Unfortunately, I couldn't remember how to use it. The machine looked a bit like a medieval torture device I'd seen in an old movie. I quickly read the instructions on the machine, adjusted the seat, added some weight, lifted the arms of the machine and got in. Then I stretched some muscles that apparently never had been used fully. Feeling like a wishbone about to break, I retreated and decided that I would try this machine another day. Although I prefer walking on treadmills and riding the bikes, which I know are good for my heart, I'm going to keep working on the strength training machines. Fortunately, my enthusiastic son is a very motivating "exercise buddy." Strength training has numerous benefits, and research has shown that strength training can help people who are healthy, as well as those who have some health concerns, including heart disease or arthritis. While weight training often is considered a male pursuit, research is showing numerous benefits for everyone regardless of their age or gender. Of course, consulting with yourhealth-careprofessional before beginning an exercise program is good advice, especially if you have a heart condition, high blood pressure, arthritis or diabetes. According to research summaries provided by the Centers for Disease Control and Prevention, strength training can help decrease pain associated with osteoarthritis or rheumatoid arthritis. In one study, strength training reduced osteoarthritis pain by 43 percent. Strength training helps keep your bones strong and can decrease your risk of fractures and falls, which become more common as people age. Having more muscle mass as a result of strength training also boosts your metabolism, thereby helping with weight maintenance or loss. Muscle mass burns more calories than fat. Strength training has been shown to help people with diabetes improve their blood glucosecontrol. For some people, strength training also helps improve mental health and can improve their sleep quality. Before beginning a strength training program, be sure to get proper training to maintain the right form and prevent injury. Work at the proper intensity, too. Start with a weight that is comfortable for you. Keep a journal of your activities so you can see your progress through time. Be patient with yourself. After a workout, you might want to refuel yourself with this recipe that's ready in short order. This recipe makes two servings but is easy to scale up for a family. Quick Chicken Parmesan 2 small chicken breasts 1 c. dry whole wheat pasta (2 c. cooked) 1 c. prepared spaghetti sauce 1/2 c. shredded cheese (mozzarella recommended) Parmesan cheese Cook the chicken in a pan on medium heat (in a small amount of oil or broth, as needed) to an internal temperature of 165 degrees E Prepare pasta according to package directions. Heat the spaghetti sauce in a microwave while the chicken is cooking. Place the chicken on top of the drained, cooked pasta. Pour the tomato sauce and shredded cheese on top of the chicken. Sprinkle with Parmesan cheese. Serve hot. Makes two We reserve Fhe right to limit quantities. Not all sale items available at all participating stores, Starting and ending dates may vary by store, Not responsible for graphic or typographical errors. SALE PRICES GOOD MARCH 3 - MARCH 9 PHONE 701-454-3811 DRAYTON, NORTH DAKOTA HwOURS: Monday-Friday 8:00 A.". TO 8:00 P.U. / Saturday 8:00 A.N. TO 6:00 P.U. Sunday 9:15 A,u. To 4:30 p.a. KRAFT VELVEETA SHELLS & CHEESE Assorted Kool Aid Jammers Hy-Top Assorted Canned Fruit ........ 15-15.25 ozs. Hy-Top Assorted Kidney Beans .......... 15,s ozs. Chicken of the Sea $lh 49 Pink Salmon ............ 14.75 ozs. ........ lo Pok$2 49 $/$5oo =/$2oo NORTHERN DAKOTA  HUNT'S .,., n"hl' 1, MAID  Asso. FLOUR SNACK PACK S 188 II/IPUDDING  TISSUE vw SlV00ol s002g  j 4 Roils Assorted Chef Boyardee .......... 1s oz. Chef Boyardee Double Cheese Pizza Kit... 31.85 ozs. Dakota Growers Macaroni or Spaghetti ........ 2 m. Box Sweet Baby Rays Barbecue Sauce =/s4oo $349 $229 ....... : . . 18 ozs. Hunt's 5/$500 Tomato Sauce .......... 15 ozs. Gedney $349 Baby Dill Pickles .......... 32ozs. Kellogg's ,2. Frosted Mini Wheats ..... 16 ozs. * I" z/s4oo Trash Bags .......... 10 Count Box DAI tY DEPARTMENT Schweigert $389 Summer Sausage ........ 1 ozs. John Morrell 3/$400 Pork Links .............. it ozs. John Morrell 3/$40o Pork Sausage Roll ..... 16 ozs. John Morrell $ I =9 Sliced Bologna ........... 12 OZS. Oscar Mayer =288 Beef Franks. 6 ozs. SchweJgert ,2,9 Cheddar Polish Sausage.. 1 ozs. Schweigert $2 Polish Sausage ............ 16oz, Heartland Farms Boneless $320 Chuck Steak ............... Per lb. Heartland Farms Boneless $328 Sirloin Tip Steak .......... Per lb. Boneless $2,9 Pork Sirloin Chips ......... Per tb. FROZEN DEPARTMENT .... 0000I00PEFRUIT .... Dole $1 29 I ..... ....... $n19 [] WHITE Per Head CAULIFLOWER ....... Coleslaw Mix ........... 14 oz ag Red on the Vine $1q 29 Tomatoes .................. Per lb. ,. Idaho $ l S8 Russet Potatoes ......... m 9 u CASS CLAY ORANGE JUICE CASS CLAY Assorted CHIP DIPS Vegela IeOiiS mad i Can,tbBellevePlt,s Not Butter.. 15 oz. rub $  " 4 Crystal Farms Asooded 2/$A O0 Shredded Cheese ....... 8 o. Cass Clay Buttermilk .................. oua, WW aa ca= cmy $b I Swiss Chocolate Milk ..... 64 ozs, 45 li BANQUET Assorted POT PIES 4/S3Ooo BANQUET Assorted TV DINNERS 5/S5oo T. J. Farms $ I 39 Tater Crowns .............  m 8g II Bernatello's Family Size $qt99 Cheese Bread ............. los, 45 Banquet Assorted_Breast $249 Nuggets or Patties ..... 12-14.4 0ZS. servings. Each serving has 380 calories, 4 grams (g) of fat and 45 g of carbohydrate. (]ulie Garden-Robinson, Ph.D., L.R.D., is a North Dakota State Uniuersity Extension Service food and nutrition specialist and associate professor in the Department of Health, Nutrition and Exercise Sciences.) A Wee Bit of Irish Humor in Anticipation of St. Patrick's Day Patton staggered home very late after another evening with his drinking buddy, Paddy. He took offhis shoes to avoid waking his wife, Kathleen. He tiptoed as quietly as he couldtowardthe stairsleading to their upstairs bedroom, but misjudged the bottom step. As he caught himself by grabbing the banister, his body swung around and he landed heavily on his rump. A whiskey bottle in each back pocket broke and made the landing especially painful. Managing not to yell, Patton sprung up, pulled down his pants, and looked in the hall mirror to see that his butt was cut in many places and bleeding. He managed to quietly find a full box of Band-Aids and began putting a Band-Aid as best he could on each place he saw blood. He then hid the now almost empty Band-Aid box and shuffled and stumbled his way to bed. In the morning, Patton woke up with searing pain in both his head and butt and Kathleen staring at him from across the room. She said, 'You were drunk again last night weren't you?' Patton said, .'Why you say such a mean thing?' 'Well,' Kathleen said, 'it could be the open front door, it could be the broken glass at the bottom of the stairs, it could be the drops of blood trailing through the house, it could be your bloodshot eyes, but mostly ....... it's all those Band-Aids stuck on the hall mirror. Ole's Cliffhanger So Die was hiking in the mountains of Norway and he slips on a wet rock and he falls over the edge of a five- hundred-foot cliff, and he falls twenty feet and he grabs hold of a bush that's growing out of a rock. And there he is, he's hanging looking down at this deep fiord down below him -- certain death -- and his hands start to perspire and he starts to slip on this bush and he yells out, "Is anybody up dare. 2'' And he heard a deep voice rings out in the fjord, "I'm here, Die. It's the Lord, Die. Have faith. Let go of that bush and I will save you." Ole looked down, and he looked up, and he says, "Is anyone else up dare?" Weekly Sudoku Solution 97624381 14398765 38157249 53879612 89261453 62543897 45782136 71936524 26415978 Theme Cross Get a Jum  Start on Kell ,'s AD. Get it before the )aper comes out by going to www.valleynv.com.