Are you getting enough fiber? If the answer is no, you're not alone. The Dietary Guidelines for Americans 2005 recommend that children (ages 1 and up) and adults consume 14 grams of fiber for every 1,000 calories of food they eat each day,

"That means a person who eats 2,500 calories each day should get at least 35 grams of fiber, while a person who eats 1,700 calories each day needs somewhat less fiber, about 24 grams," explains Jennifer Nance, University of Illinois Extension educator and registered dietitian. "But, most of us do well to get 11grams of fiber each day."

So what's all the fuss about? Nance says a diet rich in fiber offers huge benefits:

• Helps prevent constipation and diarrhea
• May help prevent colon cancer
• May help lower cholesterol
• Can help reduce the risk of heart disease
• May help increase the feeling of fullness

That's wonderful you say, but where's all the fiber hiding? Whole grains, fruits, vegetables, and beans are excellent sources of fiber.

So how can you tell if a food is high in fiber? Read the nutrition facts label. A "high fiber" food will have 5 grams or more of fiber per serving. Foods that are considered "good" sources of fiber will contain 2.5 to 4.5 grams of fiber per serving. Don't forget about all the tasty fruits and vegetables!

Here are some fiber comparisons to get you thinking:

1/2 cup beans or lentils – 6 to 9g
1/2 cup 100% bran cereal – 8.8g
1 sweet potato with peel – 4.8g
1/2 cup green peas – 4.4g
1/2 cup raspberries – 4g
1 apple with skin – 3.3 g
1/2 cup whole grain spaghetti – 3.1g
1/2 cup broccoli – 2.8g

Nance advises that you gradually increase your fiber intake over a few weeks and drink plenty of liquids each day. Try this recipe for a whopping 17 grams of fiber per serving!

Red Beans and Rice
serves 8
1 pound dry red beans, soaked overnight and drained
6 cups water
1-1/2 cups chopped onion
1 cup chopped celery
4 bay leaves
1 cup chopped green pepper
3 tablespoons minced garlic
3 tablespoons chopped parsley
2 teaspoons dried thyme, crushed
1 teaspoon salt
1 teaspoon pepper
4 cups prepared brown rice

In a 5-quart pot combine soaked beans, water, onion, celery, and bay leaves. Bring to a boil then reduce heat. Cover and cook over low heat for about 1 hour. Remove bay leaves. Add green pepper, garlic, parsley, thyme, salt and pepper. Cook over low heat until liquid is thick, about 1-1/2 hours. Serve over hot, cooked brown rice.

Source: Jennifer Nance, R.D., Unit Educator, Family Nutrition Program, jnance@uiuc.edu

CrimeReports.com is a new service started last year that overlays police reports on maps, so people can view where arrests and other police calls that have been made. The Chicago Police Department crime reports can be mapped with this system using Google maps. Users can configure e-mail alerts to notify them of crimes in locations of interest within a day.

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Seniors can ride mass transit for free in Illinois.

The mass transit funding plan passed by the Illinois General Assembly will require mass transit agencies statewide to allow senior citizens, aged 65 and older, to use main line and fixed route public transit service for free.

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The Keep Warm Illinois website offers a variety of tips for households and businesses to save energy and lower their utility bills, including a web-based tool to conduct a home energy audit. The Keep Warm Illinois website also provides information about state energy assistance programs and other energy-related resources as well as help in resolving utility service complaints.

Hotline: 877-411-9276

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I will turn 60 in March and will be starting my 25^th year with the University of Illinois Extension. Am I old? I don't feel old. I do have a few more aches and pains, but I can't complain, especially when I came across this story in the Minneapolis Star Tribune about a 103 year old lady who volunteers feeding the poor at her church. To see the video, you will have to give your birth date and zip code.

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Looking for ways to save a little money? Check out the Web site Chicago Gas Prices.Com. You can track the lowest and highest gas prices in Chicagoland.

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Did you know that you can request a Happy Birthday card for individuals celebrating their 80^th (or greater) birthday from the President of the United States?

Requests have to be made at least six weeks in advance of the birthday.

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Frank Broyles, former Coach and Athletic Director of the University of Arkansas Razorbacks cared for his late wife Barbara, who had Alzheimer's disease. Coach Broyles provides his personal perspective on the caregiving of an Alzheimer's patient in his 92 page free football style, Coach Broyles Playbook for Alzheimer's Caregivers.

This book is free to caregivers and those interested in learning more about Alzheimer's disease.

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Mayor Richard M. Daley, in association with Senior Lifestyle Corporation presents Serendipity: Celebrating Seniors on Stage, an annual variety production showcasing talented seniors from the City of Chicago.

Serendipity is defined as "happening upon or making fortunate discoveries when not in search of them." From a whimsical thought to this magical moment...Serendipity!

Since the inception of Serendipity: Celebrating Seniors on Stage in 2003, our mission has been twofold:

To give purpose and dignity to our seniors through the magical world of entertainment

To unite and synchronize our youth with vital and talented seniors

Chicago seniors audition every year for a chance to perform on the stage of the legendary Chicago Theatre. The annual performance raises funds to support Meals on Wheels, Chicago, and a scholarship for the Chicago Academy for the Arts with additional funding for After School Matters.

Auditions are being held for the fifth annual Serendipity: Celebrating Seniors at the Chicago Cultural Center, 78 East Washington Street, 5^th Floor on February 4 and 5, 2008.

For more information or to schedule an audition, call the Serendipity Hotline at 312.673.4343.

Selected artists will be included in the 2008 performances May 20, 21 and 22, at the legendary Chicago Theatre.

The flu is a contagious respiratory illness caused by influenza viruses. It can cause mild to severe illness, and at times can lead to death.

Every year in the United States, on average: 5% to 20% of the population gets the flu; more than 200,000 people are hospitalized from flu complications, and; about 36,000 people die from flu.

Some people, such as older people, young children, and people with certain health conditions (such as asthma, diabetes, or heart disease), are at high risk for serious flu complications.

The single best way to prevent the flu is to get a flu vaccination each year. There are two types of vaccines:

The "flu shot" – an inactivated vaccine (containing killed virus) that is given with a needle. The flu shot is approved for use in people 6 months of age and older, including healthy people and people with chronic medical conditions.

The nasal-spray flu vaccine – a vaccine made with live, weakened flu viruses that do not cause the flu (sometimes called LAIV for "Live Attenuated Influenza Vaccine"). LAIV is approved for use in healthy people 2-49 years of age who are not pregnant.

About two weeks after vaccination, antibodies develop that protect against influenza virus infection. Flu vaccines will not protect against flu-like illnesses caused by non-influenza viruses.

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Did you know that 60 per cent of people over 65 will need some long-term care services at some point in their lives? The National Clearinghouse for Long-Term Care Information was developed by the U.S. Department of Health and Human Services to provide information and resources to help you and your family plan for future long-term care (LTC) needs.

This site provides a wide range of information and options to help you plan for future long-term care needs, but it can't tell you which ones will work best for you. Everyone's situation is different. Carefully review these options and your unique situation before making your planning decisions.

Chicago Department of Public Health (CDPH) officials are reminding everyone that cold weather can be dangerous. People need to know how to protect themselves from winter weather hazards. Learn how to prevent frostbite and hypothermia and how to apply for Home Heating Assistance programs. Find out where the closest Chicago Warming Center is located.

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Tufts University researchers have updated their Food Guide Pyramid for Older Adults to correspond with the new USDA food pyramid, now known as MyPyramid. The Tufts version is specifically designed for older adults and has changed in appearance and content. The Modified MyPyramid for Older Adults continues to emphasize nutrient-dense food choices and the importance of fluid balance, but has added additional guidance about forms of foods that could best meet the unique needs of older adults and about the importance of regular physical activity.

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Americans are paying more for prescription drugs than ever before. Without prescription coverage, staying healthy can come at a high price. With the Cook County Prescription Drug Discount Card, free to county residents, you can save money on many of your prescription purchases!

Any county resident without prescription coverage can use this program. Even if you have insurance for prescription drugs, you may still benefit from the discount card, since it may save you money on prescription drugs your existing plan does not cover.

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