Weight Loss: 6 Strategies for Success · 7/12/2019 · help give you the weight-loss edge....
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THE POST DISPATCH | FRIDAY, JULY 12, 2019 9 thepostdispatchonline.com RECEIVE THE Post Dispatch ONLINE EDITION FOR FREE WITH A PURCHASE OF A PRINT SUBSCRIPTION CALL 888.400.1083 FOR MORE DETAILS keep it in the Neighborhood Shop Local Cowboys Among Us NANCY MCDONALD Nancy’s Notions Weight Loss: 6 Strategies for Success By Linda Puckett Executive Director Garza County Historical Museum This week lets brag about another Garza County cow- boy that everybody knows, Rod Smith. Rod was born in Midland, Texas and at a very young age was drawn to horses. He grew up in Amarillo and right out of high school he became a working cowboy and did a little bull riding as well. For a time he worked at the Tulia feed yard where he met one of his mentors, Smokey Alexander. Smokey taught him a lot about colt starting. Later he worked on the Beggs Ranch and then in 1981 he went to work on the Double U Ranch owned by Post-Montgomery. After a few years he moved on to the Dalby’s Cross H Ranch. When one door closes, another opens for a good cow- boy, such as the partnership he and Jeff Williams shared for about 25 years. That partnership involved fence building and colt starting. Rod and Jeff are like brothers and their families are very close. Through the years they have kept a close association with notable ranches; the Muleshoe Ranch, Spur-Head- quarters Ranch, Beggs Cattle Company, Matador Ranch and the Haythorn Land and Cattle Company. Rod has been featured in numerous western magazines such as Western Horseman and The Cattleman. He and wife Donna Kay still reside in Post but his day job is at the Matador or another area ranch, doing what he knows best; cowboying. The photo shown here is of Rod working cattle at the infamous Double U Ranch, and is courtesy of the photographer Craig Kelley. To learn more about Rod Smith pick up a copy of “Bronc Twisters”By Craig Kelley, available at the Garza County Historical Museum Gift Shop. While you are there, check out the new exhibit “Cowboys Among Us”. This exhibit features multiple photographs of the part - ners, Rod Smith and Jeff Williams. Next week we will feature another Cowboy Among Us. Have a great week. Hundreds of fad diets, weight-loss programs and out- right scams promise quick and easy weight loss. How- ever, the foundation of successful weight loss remains a healthy, calorie-controlled diet com- bined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle. How do you make those permanent changes? Consider following these six strategies for weight-loss success offered by the Mayo Clinic. 1. Make a commitment - Long-term weight loss takes time and effort. Make sure that you’re ready to make perma- nent changes. It takes a lot of mental and physical energy to change your hab- its. As you’re planning new weight-loss-related lifestyle changes, plan to address other stresses in your life first, such as financial problems or relationship conflicts. 2. Find your inner motivation No one else can make you lose weight. You must un- dertake diet and exercise changes to please yourself. Post an encouraging note to yourself on the pantry door. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. 3. Set realistic goals It may seem obvious to set realistic weight-loss goals. But do you really know what’s realistic? It’s best to aim for losing 1 to 2 pounds a week which means you need to burn 500 to 1,000 calories more than you consume each day. Five percent of your current weight may be a realistic goal and will help lower your risk for chronic health prob- lems, such as heart disease and type 2 diabetes. If you’re 180 pounds, that’s 9 pounds. 4. Enjoy healthier foods Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. Get your weight loss started with these tips: Eat at least four servings of vegetables and three serv- ings of fruits daily. Replace refined grains with whole grains. Use modest amounts of healthy fats. Cut back on sugar. Choose low-fat dairy products and lean meat and poul- try in limited amounts. 5. Get active, stay active Regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system, reducing your blood pressure as well as maintaining weight loss. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping. 6. Change your perspective It’s not enough to eat healthy foods and exercise for only a few weeks or months if you want long-term, successful weight loss. These habits must become a way of life. You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you’re planning to change your life. It won’t happen all at once. Stick to your healthy life- style and the results will be worth it. https://www.mayoclinic.org/ Purple Power Bean Wrap Rolled up in a whole-wheat tortilla are avocado, white beans, lettuce, and shredded purple cabbage that pack a powerful purple punch in this delicious vegetarian wrap. Ingredients 1 teaspoon lemon zest (make zest from juiced lemon) 2 tablespoons fresh lemon, juiced 2 cups Canned low-sodium great northern beans, drained, rinsed 1/2 cup Fresh avocado, peeled, pitted, puréed 1 tablespoon Fresh garlic, minced 2 1/4 teaspoons extra virgin olive oil 1/3 teaspoon chili powder 1/2 teaspoon salt 1 1/2 cups Fresh purple cabbage, finely shredded 6 Whole-wheat tortillas, 10” 3 cups Fresh romaine lettuce, shredded Directions 1. Grate lemon rind on hand-held grater or citrus zester to make zest. Juice lemons. Set aside. 2. Purée beans in a food processor or a blender until smooth. Put into a large mixing bowl and set aside. 3. Purée avocado, lemon juice, lemon zest, garlic, olive oil, chili powder, and salt until smooth. Mix into pureed beans. Add shredded cabbage. Mix well. 4.You may cover and refrigerate at 40 °F for no more than 2 hours to avoid browning of avocado. 5. For each wrap, place 1/3 cup of bean filling on the bottom half of tortilla. Top with ½ cup of lettuce. Roll in the form of a burrito. Cut diagonally. Serve immediately July 12, 2019 GRANT ENGINEERING SERVICES PUBLIC NOTICE The City of Post is submitting a 2019 Downtown Revitalization Program grant application to the Texas Department of Agriculture (TDA) for sidewalk, ADA, and other downtown improvements in Post. Accordingly, the City is seeking a qualified engineer/engineering firm registered to practice in the State of Texas to prepare all necessary application materials and, if awarded, to enter into a contract to prepare pre- liminary and final design plans and specifications, and to conduct all necessary interim and final inspections. *All proposals must include proof of a current, active SAMs registration. Please submit your proposal of services and a statement of qualifications for these proposed services to the address below: City of Post Attn: Deana Smith 105 East Main Street Post, Texas 79356 Proposals must be received by the City no later than 2:00 pm on Tuesday, July 23, 2019 to be considered. The City reserves the right to negotiate with any and all indi- viduals, engineers or firms that submit proposals, as per the Texas Professional Ser - vices Procurement Act and the Uniform Grant and Contract Management Standards. Post is an Affirmative Action/Equal Opportunity Employer.
Transcript of Weight Loss: 6 Strategies for Success · 7/12/2019 · help give you the weight-loss edge....
THE POST DISPATCH | FRIDAY, JULY 12, 2019 9thepostdispatchonline.com
RECEIVE THE Post Dispatch
ONLINE EDITION FORFREE WITH A
PURCHASE OF A PRINT
SUBSCRIPTIONCALL
888.400.1083 FOR MORE
DETAILS
keep it in the Neighborhood
Shop Local
Cowboys Among Us
NANCYMCDONALD
Nancy’s NotionsWeight Loss: 6 Strategies for Success
By Linda PuckettExecutive DirectorGarza County Historical Museum
This week lets brag about another Garza County cow-boy that everybody knows, Rod Smith. Rod was born in Midland, Texas and at a very young age was drawn to horses. He grew up in Amarillo and right out of high school he became a working cowboy and did a little bull riding as well.
For a time he worked at the Tulia feed yard where he met one of his mentors, Smokey Alexander. Smokey taught him a lot about colt starting. Later he worked on the Beggs Ranch and then in 1981 he went to work on the Double U Ranch owned by Post-Montgomery. After a few years he moved on to the Dalby’s Cross H Ranch.
When one door closes, another opens for a good cow-boy, such as the partnership he and Jeff Williams shared for about 25 years. That partnership involved fence building and colt starting. Rod and Jeff are like brothers and their families are very close.
Through the years they have kept a close association with notable ranches; the Muleshoe Ranch, Spur-Head-quarters Ranch, Beggs Cattle Company, Matador Ranch and the Haythorn Land and Cattle Company.
Rod has been featured in numerous western magazines such as Western Horseman and The Cattleman. He and wife Donna Kay still reside in Post but his day job is at the Matador or another area ranch, doing what he knows best; cowboying. The photo shown here is of Rod working cattle at the infamous Double U Ranch, and is courtesy of the photographer Craig Kelley.
To learn more about Rod Smith pick up a copy of “Bronc Twisters”By Craig Kelley, available at the Garza County Historical Museum Gift Shop. While you are there, check out the new exhibit “Cowboys Among Us”. This exhibit features multiple photographs of the part-ners, Rod Smith and Jeff Williams. Next week we will feature another Cowboy Among Us. Have a great week.
Hundreds of fad diets, weight-loss programs and out-right scams promise quick and easy weight loss. How-ever, the foundation of successful weight loss remains a
healthy, calorie-controlled diet com-bined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle.
How do you make those permanent changes? Consider following these six strategies for weight-loss success offered by the Mayo Clinic.
1. Make a commitment - Long-term weight loss takes time and effort. Make sure that you’re ready to make perma-nent changes. It takes a lot of mental and physical energy to change your hab-its.
As you’re planning new weight-loss-related lifestyle changes, plan to address other stresses in your life first, such as financial problems or relationship conflicts.
2. Find your inner motivationNo one else can make you lose weight. You must un-
dertake diet and exercise changes to please yourself. Post an encouraging note to yourself on the pantry door. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.
3. Set realistic goalsIt may seem obvious to set realistic weight-loss goals.
But do you really know what’s realistic? It’s best to aim for losing 1 to 2 pounds a week which means you need to burn 500 to 1,000 calories more than you consume each day.
Five percent of your current weight may be a realistic goal and will help lower your risk for chronic health prob-lems, such as heart disease and type 2 diabetes. If you’re 180 pounds, that’s 9 pounds.
4. Enjoy healthier foodsAdopting a new eating style that promotes weight loss
must include lowering your total calorie intake. Get your weight loss started with these tips:Eat at least four servings of vegetables and three serv-
ings of fruits daily.Replace refined grains with whole grains.Use modest amounts of healthy fats.Cut back on sugar.Choose low-fat dairy products and lean meat and poul-
try in limited amounts.5. Get active, stay activeRegular physical activity plus calorie restriction can
help give you the weight-loss edge. Exercise also offers
numerous health benefits, including boosting your mood, strengthening your cardiovascular system, reducing your blood pressure as well as maintaining weight loss.
One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.
6. Change your perspectiveIt’s not enough to eat healthy foods and exercise for only
a few weeks or months if you want long-term, successful weight loss. These habits must become a way of life.
You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you’re planning to change your life. It won’t happen all at once. Stick to your healthy life-style and the results will be worth it.
https://www.mayoclinic.org/
Purple Power Bean Wrap
Rolled up in a whole-wheat tortilla are avocado, white beans, lettuce, and shredded purple cabbage that pack a powerful purple punch in this delicious vegetarian wrap.
Ingredients1 teaspoon lemon zest (make zest from juiced lemon)2 tablespoons fresh lemon, juiced2 cups Canned low-sodium great northern beans,
drained, rinsed1/2 cup Fresh avocado, peeled, pitted, puréed1 tablespoon Fresh garlic, minced2 1/4 teaspoons extra virgin olive oil1/3 teaspoon chili powder1/2 teaspoon salt1 1/2 cups Fresh purple cabbage, finely shredded6 Whole-wheat tortillas, 10”3 cups Fresh romaine lettuce, shreddedDirections1. Grate lemon rind on hand-held grater or citrus zester
to make zest. Juice lemons. Set aside.2. Purée beans in a food processor or a blender until
smooth. Put into a large mixing bowl and set aside. 3. Purée avocado, lemon juice, lemon zest, garlic, olive
oil, chili powder, and salt until smooth. Mix into pureed beans. Add shredded cabbage. Mix well.
4.You may cover and refrigerate at 40 °F for no more than 2 hours to avoid browning of avocado.
5. For each wrap, place 1/3 cup of bean filling on the bottom half of tortilla. Top with ½ cup of lettuce. Roll in the form of a burrito. Cut diagonally. Serve immediately
July 12, 2019GRANT ENGINEERING SERVICES
PUBLIC NOTICEThe City of Post is submitting a 2019 Downtown Revitalization Program grant application to the Texas Department of Agriculture (TDA) for sidewalk, ADA, and other downtown improvements in Post. Accordingly, the City is seeking a qualified engineer/engineering firm registered to practice in the State of Texas to prepare all necessary application materials and, if awarded, to enter into a contract to prepare pre-liminary and final design plans and specifications, and to conduct all necessary interim and final inspections. *All proposals must include proof of a current, active SAMs registration.
Please submit your proposal of services and a statement of qualifications for these proposed services to the address below:
City of PostAttn: Deana Smith105 East Main StreetPost, Texas 79356
Proposals must be received by the City no later than 2:00 pm on Tuesday, July 23, 2019 to be considered. The City reserves the right to negotiate with any and all indi-viduals, engineers or firms that submit proposals, as per the Texas Professional Ser-vices Procurement Act and the Uniform Grant and Contract Management Standards.
Post is an Affirmative Action/Equal Opportunity Employer.
