• After purchasing a new bike – put your information on a paper/card and place it inside the handle bar before placing the grips on. If the bike is stolen and later recovered, remove the grip and there is your proof who owns the bike.
• Use those mesh onion bags in the dishwasher to keep small items from getting thrown about. This works great for washing bottle caps, corn holders, small lids, etc.
• When you dust a surface, do you just use a dry cloth or feather duster? Not a good idea because it simply rearranges the dust and also moves it into the air. Instead, remove it by adding a cleaner (to the cloth) that's appropriate for the surface. It will lift off the dust.
• To remove the stale odor in suitcases – crumple up newspapers, fill the bag and close the top. The newspaper will absorb the bad smells and you'll be ready to pack your clothes.

• We received a great tip from Margaret Thacker, Mailbox member from the Lawrence County area. She says the spot remover from the General Dollar Store called "Awesome" is wonderful! It really works and it only costs a dollar!

Broccoli has been around for some 2,000 years. The vegetable was a favorite of ancient Romans. Its name means "branch" or "arm." Broccoli was brought to New York in the 1920s by Italian immigrants; today, most of the broccoli grown in this country comes from California.

The average American now eats nearly five pounds of broccoli a year. That is over 900% more broccoli than we were eating 25 years ago. And that is good news, since broccoli provides some powerful health benefits. Perhaps most intriguing is broccoli's potential as an anti-cancer agent. Like other cruciferous vegetables, broccoli is a powerful source of glucosinolates, which metabolize into two import phyto-chemicals: indoles and isothiocyanates. These substances appear to prevent the formation of carcinogens and boost the production of substances that help neutralize carcinogens. A high intake of cruciferous vegetables has been associated with a reduced risk for certain cancers, including those of the colon, rectum, and thyroid.

As if that were not enough, broccoli is also an excellent source of fiber, vitamin C, calcium, potassium, and folic acid. And, at 45 calories a serving, that is a pretty potent package!

- Bev Combs, U of I Educator

Looking for ways to save time? Perhaps you've heard that it's a good idea to shop with a grocery list. Yet even when you make a list, you still forget to buy foods you need. Do some types of lists work better than others?

Many organizational experts recommend making a list with similar items placed together. Grouping foods by category on your grocery list helps you remember food items and avoid a return trip to the store. Also, by grouping foods together, you're less likely to double back in the store for a food missed in a particular section.

To save time, you can develop a master list, or a form, you can photocopy or print from your computer for weekly use. Keep your list in a central location where your family can add to it as needed. Some people keep it on their refrigerator with one of those strong magnetic clips. Other people store the list in a cupboard drawer.

Here are some tips for developing a master list:

List foods by categories based on MyPyramid Food Groups—grains and cereals, vegetables, fruits, meat and meat alternates, and dairy. This helps assure that your meals include a mix of healthy foods.

Some people like to arrange the categories in their list around the order in which foods are found in the store. The master list may include such headings as canned goods, frozen food, fresh produce, and so on.

Include categories for non-food items that you buy at the grocery store such as health and beauty aids and household supplies. Grouping these items together lets you see how much of your "grocery" bill is going for items other than food. In reality, it may be toilet paper or toothpaste rather than tomatoes or tuna that add the most to your "food" costs.

If there are foods and other items that you must have every week, give yourself a reminder by making them a permanent part of your master list. For example, if you always like to have some carrots in the house, write carrots under your Vegetable category heading. Then, if you need carrots that week, circle that item.

Play with your master list for at least a month to figure out what works best for you.

Remember that time spent developing a list is usually less than time spent returning to the store for a forgotten item. Having a list may also contribute to your overall meal quality. For example, do you really like to strain your coffee through a paper towel when you're out of filters?

- Martha Winter, Extension Educator

• When making a sauce thickened with cornstarch, be careful not to cook it too long or stir too hard. Such vigorous effort may make the sauce thinner, not thicker.
• If you take more than 500 milligrams of calcium supplements a day, divide the dose and take half later in the day. The body absorbs smaller amounts of calcium much more efficiently than larger doses. Taking the calcium with meals also improves absorption.
• A water chestnut is not a nut; it is the stem tip of a grassy plant. 1/2 cup of canned chestnut slices has 35 calories.

- Bev Combs, U of I Educator

– Olive oil can be stored tightly capped at room temperature or in the refrigerator for up to a year. When chilled, the oil will turn cloudy and thick but will return to its original consistency when left at room temperature for a short time.

– For a fat-free, or almost fat-free, "cream" sauce for pasta, try combining tomato sauce and fat-free cottage cheese or low-fat ricotta (pureed in a blender). Thin with skim milk or yogurt, adding and fresh herbs if you wish. Serve with hot fettuccine or other pasta and steamed vegetables.