If obesity was nothing more than carrying extra pounds in the form of fat, we might find a way to live with it. Unfortunately, obesity also creates health hazards that affect risk for coronary heart disease, diabetes, complications from arthritis, recovery from surgery, high blood pressure, and problems with mobility.

How should we assess "healthy" weight? The Dietary Guidelines for Americans suggest that healthy weight depends on how much of your body weight is fat, where in your body the fat is located, and whether you have weight-related medical problems or a family history of weight-related medical problems.

If you are currently overweight and have high blood pressure, diabetes, or coronary heart disease, you may already understand the role of obesity in your medical problem and are working to correct it. If you are a younger woman with no weight problem but a strong family history of weight-related diseases, it is in your best interest to keep your weight under control throughout your adult years. Don't wait until the problem strikes to take corrective measures. It's easier to take offensive action than to be on the defense.

Be sensible when you are losing weight. A slow, steady weight loss of 1/2 to one pound a week is better for you and more lasting. Focus on reducing fat in your foods, while increasing fruits, vegetables, and whole grain breads, cereals, and pastas. Keep portion control in mind.

If you have special medical problems that limit your activity, check with your health care professional for ideas about appropriate activities.

"Diets allow us little comfort, with little learned." - Nicki Anderson

REMOVING CANDLE WAX

If candle wax drips onto a tablecloth or placemat, quick treatment will increase the chances of completely removing it. Be aware, however, that some waxes contain dyes that may stain fabrics permanently. Begin by using a dull knife to scrape off the surface wax. To remove the remaining wax residue, place clean paper towels underneath and on top of the stain. Press with a warm iron, transferring the wax from the cloth to the paper. Repeat, changing the towels frequently until no more wax is absorbed. Next, place the stain face down on clean paper towels and sponge with a pre-wash stain remover or cleaning fluid. Blot with additional paper towels and let dry. Launder. Check the item before drying to see if any stain remains. If so, rewash using chlorine bleach, if safe for the fabric, or color-safe bleach. (Source: Cleanliness Facts November/December 2000.)

North Carolinians are familiar with mildew, that thin growth of fungus that grows on many kinds of surfaces. Mildew grows when the spores of mold settle on a welcoming surface. It commonly develops on areas that are damp, warm, poorly ventilated, and dark, and it thrives in warm, humid weather. Many callers want to know how to remove mildew from their exterior siding and roofs. Mildew is caused by tiny fungi growing on the surface of the siding. These fungi are always present in the air. The most common types are black, but some are red to green. If left untreated, the discoloration can spread and darken, turning the affected areas almost black. Mildew usually occurs because the paint on the siding doesn't contain a satisfactory mildewcide. If your mildew problem is caused by a poor paint job, do not paint over the mildew. If you do, the mildew will grow right back. You can remove the mildew by using the following ingredients: 1 quart of household bleach to 3 quarts of warm water. If the mildew is severe, you can add 1/3 cup of powdered laundry detergent and 2/3 trisodium phosphate. Next, spray or scrub (You will have to scrub) the solution on the siding. Wear rubber gloves and be careful to avoid splashing shrubbery, grass or yourself. Finally, rinse the sideing thoroughly with water.

Loss is defined as a "separation from, a detachment from something or someone of value." The magnitude of the loss and its meaning and value to the individual affects the intensity of a person's response. Therefore, it is virtually impossible to predict how any one person will respond to a particular loss. But it always causes some change in perception of one's self or lifestyle and some type of adaptation or adjustment is required. Following a loss of great significance (e.g. death of spouse or child, divorce, loss of farm), a person normally moves from a period of acute emotional pain and sadness to a more comfortable emotional state. This movement through a series of adaptive stages is known as the grief process. It may take from several weeks to several years to adequately complete the process. No one can keep a person from suffering; but you do not have to suffer for the wrong reasons. We must choose what to remember of the past, cherish the joys of the present, and plan a future to which we can look forward.

Current recommendations ask Americans to increase breads, cereals, rice, and pastas to at least six servings each day. That really isn't too difficult when you consider that a sandwich made with two slices of bread equals two servings. To control calories, pay close attention to what goes on the bread or pasta such as butter, margarine, and rich cream sauces. Pasta in a rich cream sauce has 285 calories per serving. A serving of pasta, by itself, has a slim 105 calories.

Vegetables and fruits add variety, texture, flavor, and many different nutrients to your food fare. In fact, vegetables and fruits are the major contributors of vitamins A and C in diets. Rich in carbohydrate and fiber, and low in fat, they are a wise addition to most diets. Plan to include at least two servings of fruits and three servings of vegetables each day.

By adding fruits, vegetables, breads and cereals, especially whole grain products, to your diet at recommended levels, you

will increase dietary fiber. Daily fiber intakes of 20-35 grams from a variety of food sources is considered an appropriate level. The typical American diet provides approximately half the recommended amount.

To increase fiber successfully, add it gradually to your diet and increase fluid intake. At first, focus on only one change that will give you more fiber each day. As your body adjusts you can make more changes.

Easy Ways to Add Fiber to Your Diet

• Eat fruits with their peelings.
  
• Add cooked dry beans and peas to your salads and soups.
  
• Substitute half or more of your all-purpose flour with whole wheat flour when baking.
  
• Eat whole grain breads and pasta.
  
• Use brown rice instead of white rice.
  
• Eat a bran muffin instead of a plain muffin.
  
• Choose vegetables, fruits and whole grains for snacks.
  

"The only disability in life is a bad attitude." -Scott Hamilton