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Staffreports The Fifth Annual Na- tional Food Day will be ob- served Saturday as a cele- bration of healthy, afford- able and sustainable food. In observance of this day, the Tehama County Com- munity Food Alliance is contributing five articles by local writers to promote nutrition in our community. Today's article is written by Susan Murphy, a retired Te- hama County Health Ser- vices Agency supervisor. Do you want your family to eat healthier meals and cut down on the amount of sugar and salt in your diets? You can cut sugar and salt in ½ today! Here are some quick, easy and inexpen- sive tricks to get your fam- ily to do this for each meal, drinks, and snacks. For breakfast take a box of your child's favorite sug- ared breakfast cereal and mix ½ and ½ with a sim- ilar non-sugared version. Return the mixed cereal to the boxes or keep in a large re-sealable bag. Each bite your child eats will taste sweet, but will have only ½ the sugar. You can also mix a packet of plain instant oatmeal ½ and ½ with a packet of sugared, flavored oatmeal and then top with raisins, cinnamon and sun- flower seeds or nuts. To top pancakes, waffles and French toast, mix ½ of the maple syrup you normally use with frozen blueber- ries; add a drop of almond extract and heat in a micro- wave. Or add a little maple syrup to applesauce; sprin- kle with cinnamon and gin- ger and heat in microwave. For lunches mix your child's usual peanut butter ½ and ½ with one that con- tains no sugar or salt. For those of you that avoid nat- ural peanut butter because it is hard to mix here is a useful hint — put it into the grocery cart upside down and the oil that was floating on top will rise to the bot- tom of the jar. This makes it much easier to stir when you get it home. Stir the new ½ and ½ mix in a big bowl and return to the two old jars. You can also mix a container of sweetened yo- gurt ½ and ½ with a con- tainer of plain, add addi- tional fresh fruit and re- turn to containers. Make sandwiches with one slice of bread containing no high fructose corn syrup (read the labels) and one slice of your regular bread. If you use pre-packaged mixes of macaroni and cheese or seasoned rice/ noodles for supper, buy some plain rice, macaroni or noodles as well and add an equal measure of these to what is included in the package. Add extra cook- ing liquid and you will cut the amount of salt in the meal in ½ and gradually get your family used to less salty food. This also makes each meal larger and less expensive. Mix spaghetti sauce containing sugar ½ and ½ with sauce without sugar (again, read the la- bels). Add a tiny dash of cin- namon as the sauce heats. You can also take any pack- aged spice mixes you use such as taco seasoning and use only ½ of it the next time you cook. Save the re- maining mix in a labeled re- sealable bag in the refriger- ator to be ready for the next meal. Make your own refresh- ing cold drinks by put- ting twice as much water in powdered drink mixes and adding lots of ice and fresh fruit slices. Or make your own hot beverage by mixing microwave cocoa ½ and ½ with a mug of warm milk. Add vanilla flavoring, a sprinkle of cinnamon or ginger and a drop of food coloring to offer a different color for each child! Finally here are some tricks to make health- ier snacks and desserts. Mix your own plain pop- corn with microwave pop- corn containing salt and/ or sugar. Add chopped nuts and sprinkle with pump- kin pie spice for a great fall treat. Or mix salted nuts ½ and ½ with non-salted ones. Add dried fruit and put into re-sealable bags for a portable snack for sports practices and be sure to take along some water! Pick just one of the sug- gestions above to start, and you will be on the way to healthier meals for the whole family. Create your own ways to go ½ and ½ for better health. This will help you and your family reha- bilitate your taste buds for healthy and happy eating. The Tehama County Community Food Alliance is a community project initiated by Tehama Together to enrich the lives of the residents of Tehama County. Tehama Together is a non-profit 501 (c) (3) organization located at 332 Pine St. in Red Bluff. Phone 527-2223 to obtain further infromation about the Community Food Alliance or Tehama Together. FOODDAY Handy tricks for healthy eating Staff reports High school students could start college with up to $18,000 in their pocket through the American Le- gion National Oratorical Contest. The second place prize is $16,000 and third place is $14,000. Additional money can be earned by winning the contest at each level of competition, includ- ing post, district, area and state. American Legion Mount Lassen Post #167 will be hosting the 2016 Oratori- cal Contest for Red Bluff and Los Molinos. All high school students can enter the contest, which consists oftwospeeches—prepared oration and assigned topic. The prepared oration consists of an eight- to ten- minute speech on an as- pect of the U.S. Constitu- tion with emphasis on the duties and obligations of a citizen to the government. The assigned topic con- sists of a four- to six-min- ute speech on one of four identified amendments. The purpose of this dis- course is to test the speak- er's knowledge of the sub- ject, the extent of their re- search and their ability to discuss the topic as to the basic principles of govern- ment under the constitu- tion. The American Legion Post 167 will make the Vet- erans Hall available at 6 p.m. on Nov. 4 and 9 a.m. on Dec. 19, for a speech practice session. There will be a member of the Red Bluff Toastmasters Club available to give advice on speech delivery. The contest will be held on Jan. 16, 2016, at the Red Bluff Veterans Hall, 735 Oak St. For more informa- tion, call Clark Sillman at 528-0126. CONTEST American Legion oratorical contest I love fabric and fine textiles of all kinds, but mostly I'm fond of cotton goods — cot- ton sheets, cotton quilts. You might say I am a col- lector, but only in the best sense of that word! My friends know me as a recovering fabric-holic. That's why I was partic- ularly drawn to a letter that hit my inbox recently. When I read that the sender's dilemma involved fabric, I was on it. Dear Mary: I was re- cently given some fab- ric that was stored in mothballs. Any ad- vice on how to get the smell out? I tried wash- ing it and ended up with a whole load of laundry that smelled of mothballs. Thanks. — Lucille Dear Lucille: This is a tough problem. So diffi- cult, I called in the pros for advice on how to res- cue your fabric and that load of laundry. Here's what I learned: Mothballs are small balls of chemical pesti- cide used to protect your clothes from hungry moths and other insects while in storage. The ac- tive ingredient, depending on the age of the moth- balls used, is either naph- thalene or paradichloro- benzene, which are petro- leum-based with fumes that can be toxic to both people and pets. Typically, one puts clothes, or in your case fabric, in an airtight con- tainer so that the fumes are trapped and build up to a level that kills pests. There's no doubt that mothballs work to kill pests, but the unintended consequence of that odor does become counter- productive, as you have learned. The only way to get rid of that horrid smell is to oxidize it — transform the odor-causing chemicals into something harmless that has no odor. Nok-Out (soon we'll get used to its new name, Sniper) is the only thing I know of that will effec- tively eradicate the smell of mothballs. Here's how to do it (and don't forget to use the coupon code 'DPL' at checkout on Nok- Out.com for 10 percent off): Spray the fabric and clothing items with enough Nok-Out (or Sniper) to make them completely wet. Next, massage it in so that the item becomes uniformly damp, but not dripping wet. Turn the item in- side-out repeat. Allow to dry fully. Repeat until the odor is gone. For really tough situations, it may take three to four cycles. One last thing: For those who just happen to have a supply of moth- balls, there is one good use for them. Provided there are no children or pets around in the area, spread them in your garden. Rab- bits and deer are repelled by that smell just as much as Lucille and I are. Would you like to send a tip to Mary? You can email her at mary@ everydaycheapskate. com, or write to Everyday Cheapskate, 12340 Seal Beach Blvd., Ste. B-416, Seal Beach, CA 90740. EVERYDAY CHEAPSKATE How to rescue fabric and clothes from the bad stench of mothballs Mary Hunt CONTRIBUTEDPHOTO Trinity Kingwell was selected as the 2015-2016Tehama County All Star for her leadership and accomplishments within the community as an Olive 4-H Club member. Staff reports Trinity Kingwell was re- cently selected as the 2015- 2016 Tehama County 4-H All Star. This award is the high- est recognition given in the county for 4-H members. It recognizes their project and leadership accomplish- ments and provides them with the opportunity for countywide leadership re- sponsibilities. Kingwell is in her 11th year as a 4-H member in the Olive 4-H Club. She be- lieves one of her most im- portant leadership roles she has completed thus far has been polishing her leadership skills. During her year as an All Star, Kingwell is ready to MC and host 4-H events, attends leadership confer- ences to better her and help her community. Kingwell's most important 4-H proj- ectsarephotography,crafts and sewing. Along with her 4-H involvement, she has been president for her 4-H club as well as being a past BLAST member. Outside of 4-H Kingwell is an active member of her student council, is in- volved with community service and participates in may sports. She is a fresh- man at Mercy High School and would like to become a dentist. Her parents are Linda and Vaughan Smith of Corning. If you would like more information about the Te- hama County 4-H Youth Development Program, call the 4-H office at 527-3101 or visithttp://cetehama.ucanr. edu. Tehama County names Kingwell as '15-'16 All Star 4-H Staff reports SHINGLETOWN Some 20 wild horse weanlings and 15 wild horse yearlings in a rainbow of colors will be available for adoption on Saturday, Oct. 31 at the Wild Horse Sanctuary near Shingletown. Adoptions get underway at 8 a.m. with a silent bid auction, ending at noon. Youngsters not selected during the auction will be offered on a first-come, first-served basis until 3 p.m on the 31 and ongoing until all are placed. Available for viewing 10 a.m. to 4 p.m. Wednesday, Oct. 28, the healthy horses range in age from 4 to 18 months. The annual adoption is a humane way for the Wild Horse Sanctuary to effec- tively manage its herd of some 300 wild mustangs and burros. To qualify, poten- tial adopters must have a space with good, safe fencing and a shelter, have the ability and financial means to care for a wild horse, and undergo an in- terview with Wild Horse Sanctuary staff to ensure their facilities are ade- quate for accommodating a wild horse and that they understand adoption reg- ulations. "My filly, Kalypso, is awesome," said Kathy Sparling. "Her temper- ament is wonderful and she is absolutely beauti- ful. I'm really excited for us to grow together. She is going to be a wonder- ful riding partner as she is smart, willing, strong, and eager to please." Dianne Nelson, co- founder of the Wild Horse Sanctuary, said with love and care, these foals will grow to be sure-footed and loyal. And, with a little pa- tience and training, they will become great com- panions. The Wild Horse Sanctu- ary is a nonprofit 501(c) (3) tax exempt organization at 5796 Wilson Hill Road be- tween Shingletown and Manton. For more information about the adoption and directions to the Wild Horse Sanctuary, call 474- 5770, write to info@wild- horsesanctuary.org or visit www.wildhorsesanctuary. org. You can also follow the Wild Horse Sanctuary on Facebook at www.face- book.com/WildHorse- SanctuaryShingletown. 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