U of I Extension Master Gardeners are sponsoring the "Winter Day in the Garden" conference on Saturday, January 28, in the Zwermann Theatre at Lincoln Trail College.The all-day event will be from 9 a.m. to 3 p.m. Doors open at 8:00.Speakers include: Dyke Barkley "Ornamental Grasses: Queens of the Fall Garden"; Jason Delaney "A Garden's Buried Treasure"; Pat Lanza "Lasagna Gardening: No Digging, No Tilling, No Weeding, No Kidding!"; and Carol Reese, "Charmingly Seductive Gardens." Registration fee is $35 and includes coffee/snacks and lunch. Late registration fee $40 after Jan. 16. Flyer and registration form can be found on our website: http://web.extension.uiuc.edu/crawford under the horticulture and environment tab. Please save this date on your calendars!

May the bright spots in the old year

Be but flickers in the dark

When compared with what the New Year

Will enkindle with its spark!

Charity Navigator rates the efficiency of organizations. www.charitynavigator.org

Better Business Bureau's Tips on Disaster Relief Appeals helps people determine if an organization is legitimate. www.give.org/news/disaster_tips.asp

PARENTING 24/7 is a "one-stop" online source of news, information, and advice on parenting and family life. Visit www.parenting247.org

All Star River Explorers is designed to introduce students to the basics of hydrology and increase their understanding of how rivers are formed and their importance in our lives. Website address: http://www.urbanext.uiuc.edu/rivers/index.html

Check out our new U of I Extension website at: http://web.extension.uiuc.edu/crawford/

You will be able to see all our information about upcoming events and the things happening at fair! There is lots of information at your finger tips.

Trans fatty acids, sometimes referred to as trans fat, have been in the news for the past few years. What exactly is trans fat and why should you be concerned about it? Trans fatty acid is a specific type of fat formed when liquid oils are made into solid fats like shortening and hard margarine. These solid fats are referred to as partially hydrogenated oils. A small amount of trans fat is found naturally in some animal foods. Trans fat like saturated fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease. In addition to hard margarines and shortening trans fat and saturated fat can be found in crackers, candies, cookies, snack foods, fried food, baked goods and other processed foods made with partially hydrogenated vegetable oils.

The Food and Drug Administration (FDA) has been studying trans fat in the diet and has developed a rule that requires that the amount of trans fat in a serving of food be listed on the Nutrition Facts panel. This rule goes into effect on January 1, 2006. This rule change is to give consumers more information to help make healthy choices about the food they eat.

How to Use the Information

· Read the label on the foods you buy to be sure they are low in trans fat and saturated fat.

· A product that contains 5 percent or less of the daily value (DV) for saturated fat is said to be low in that nutrient.

· There is no safe amount of trans fat stated in the 2005 Dietary Guidelines for Americans, so you should look for foods that contain 0 grams trans fat.

· When a label shows 0 grams trans fat per serving and lists a "partially hydrogenated" vegetable oil in the ingredients, the product may contain up to 0.49 grams of trans fat per serving.

· Foods with 0 grams of trans fat may still be high in total fat and calories.

· Fast food companies are now listing the trans fat for their food items online. It helps to be aware of options before you order them. French fries and onion rings may contain significant amounts of trans fat.

· Fruits and vegetables are naturally trans fat free.

Remember, for good health, eat a wide variety of different foods from all of the food groups. Cakes, cookies, and quick breads made with vegetable oil instead of solid shortening will be very low in trans fat or free of trans fat.

Barbara Farner, Extension Educator, Nutrition and Wellness

- Barbara Farner, Nutrition and Wellness Educator

Stir-Fried Rice and Vegetables

1 tbsp. vegetable oil

1 cup cooked rice

1 onion, chopped

2 cups cooked red kidney beans or pinto

beans (drained)

2 cups chopped vegetables (your choice)

1 tbsp. soy sauce

Heat oil in large pan. Add onion and other chopped vegetables and stir. Cook over medium-heat until just barely cooked. Stir in cooked rice and sprinkle with soy sauce. Stir in cooked beans. Heat through and serve. Serves 6

FLUFFY FRUIT SALAD

1 can (20 ounces) pineapple tidbits, drained

1 can (16 ounces) whole-berry cranberry sauce

1 can (11 ounces) mandarin oranges, drained

1 (8 ounces) frozen whipped topping, thawed

1/2 to 1 teaspoon grated orange peel

1/2 cup pecan halves, toasted

In a bowl, combine pineapple, cranberry sauce and oranges. Fold in whipped topping and orange peel. Garnish with pecans just before serving. Store leftovers in the refrigerator. Yield: 14 servings. Keep this in the refrigerator for a quick snack!

Nutritional Analysis: One 1/2-cup serving (prepared with light whipped topping) equals 138 calories, 10 mg sodium, 0 cholesterol, 23 gm carbohydrate, 1 gm protein, 5 gm fat. Diabetic Exchanges: 1-1/2 fruit, 1 fat.