April 12, 2008
The Facts about Fiber
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
Posted by Ron Wolford at 7:45 PM | Permalink |
February 6, 2008
Track Crime in Your Neighborhood
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.
Posted by Ron Wolford at 1:13 AM | Permalink |
February 3, 2008
Seniors Ride Free
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.
Posted by Ron Wolford at 7:32 PM | Permalink |
February 3, 2008
Keep Warm Illinois
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
Posted by Molly Hofer at 7:10 PM | Permalink |
January 26, 2008
A 103 Year Old Volunteer
I will turn 60 in March and will be starting my 25th 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.
Posted by Ron Wolford at 3:15 PM | Permalink |
January 26, 2008
Find Best Gas Prices
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.
Posted by Ron Wolford at 2:43 PM | Permalink |
January 7, 2008
Birthday Greetings from the President
Did you know that you can request a Happy Birthday card for individuals celebrating their 80th (or greater) birthday from the President of the United States?
Requests have to be made at least six weeks in advance of the birthday.
Posted by Ron Wolford at 12:08 PM | Permalink |
January 1, 2008
Free Book for Alzheimer's Caregivers
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.
Posted by Ron Wolford at 9:48 PM | Permalink |
December 31, 2007
Important Phone Numbers for Cook County Seniors
(312) 603-6444
Sheriff's Senior Citizen Law Enforcement Academy
(773) 869-7725
Sheriff's Cell Phones for Seniors
(773) 869-7878
Sheriff's Speakers Bureau
(312) 603-6409
Sheriff's Police Non-Emergency
(847) 635-1188
Chicago Police Department Emergency
9-1-1
Chicago Police Department Non-Emergency
3-1-1
Chicago Department on Aging
(312) 744-4016
Suburban Area Agency on Aging-Age Options
1-(800) 699-9043
AARP Chicago Information Line
1-(866) 448-3613
Illinois Department on Aging Senior Help Line
1-(800) 252-8966
Illinois Department on Aging Elder Abuse Hotline
1-(866) 800-1409
Illinois Attorney General Senior Citizen Consumer Fraud Hotline
1-(800) 243-5377
Illinois Department of Public Health's Nursing Home Hotline
1-(800)- 252-4343
Provided by the Cook County Sheriff's Office Senior Citizen Law Enforcement Academy
Posted by Ron Wolford at 5:54 PM | Permalink |
December 31, 2007
Audition for Serendipity: Celebrating Seniors on Stage
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, 5th 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.
Posted by Ron Wolford at 3:07 AM | Permalink |
