Family violence affects nearly 1/3 of all women, and children in abusive families witness violence 70%-85% of the time. Teens in dating relationships and even senior citizens are vulnerable to family violence. In fact, family violence can affect families across the lifespan.

According to recent statistics anywhere from 20%-96% of teens are affected by dating violence. Sometimes the choices teens make as they are experimenting with relationships, alcohol or drugs can dramatically increase their risk for violence.

Understanding the dynamics and consequences of family violence can help you know how to support people affected by the problem. The seminar, "Family Violence: Broken Hearts, Broken Promises – A Focus Across the Lifespan", will inform participants about the complex nature of family violence. The seminar explores the dynamics of intimate partner violence and how that violence affects children, teen dating violence and elder abuse. Katie Zuber will conduct the seminar on Tuesday, June 2 from 10 – 11 a.m. in the U of I Extension office.

If you need disability accommodations to participate in this program or additional information regarding this program, please call the U of I Extension office at 618/546-1549. Everyone is invited to attend this seminar and it's FREE!!!!!

Controlling your weight is a matter of controlling the amount of calories you consume versus the amount you expend in movement through daily activities and exercise. Many foods, like fruits, vegetables, beans, cooked whole grains, fat‐free dairy and lean protein are naturally low in calories. So if you base your diet on these, you will feel fuller on fewer calories than if you eat high‐calorie sugary and fatty foods like baked goods, fried foods, chips, and other processed foods.

But in addition to WHAT you eat, you have to be aware of HOW MUCH you eat. It is a good idea to write down what you eat in a day and figure how many calories you are eating. Can you shave 100 calories from each meal by eating less? Here are some tips to stay afloat:

• Use smaller plates and cups
• Read Nutrition Facts Labels
• Order small
• Beware of big baked goods
• Share large entrees
• Don't eat out of the bag
• Don't eat in front of the TV
• Eat before you go out

- Iowa State University Extension

The USDA's Dietary Guidelines recommends most adults consume 4.5 cups or 9 servings of fruits and vegetables daily, depending on age, weight and activity level. More than 90% of all Americans do not eat the recommended amount even though half are aware of the requirement. To meet the dietary guidelines, most consumers will have to more than double the amount they currently consume.

Here are some important things to remember:

♦ Every step taken towards eating more fruits and veggies helps you and your family be at their best.

♦ Eating fruits and vegetables may reduce your family's risk of many diseases.

♦ Aim for Variety: Fresh, Frozen, Canned, Dried, and 100% Juice – All forms count and colors are important. (Juice does not contain the fiber of whole fruit so consumption should be kept in check.)

Best of all, "add one more" to getting more fruits and veggies:

♦ Add beans to salads, vegetable soup.

♦ Include lettuce, tomato, onions on all your sandwiches and wraps.

♦ Use fruit in gelatin for a colorful dessert.

♦ Begin your day with 100% juice and a piece of fruit!

♦ Add spinach (fresh, canned or frozen) to your favorite pasta dishes!

♦ Don't forget to grill sliced veggies and fruit for a tasty treat when grilling out!

♦ Top breakfast cereal with a serving of fresh fruit.

- Iowa State University Extension

A high salt intake is known to be the primary cause of the rise in blood pressure. At this year's American Heart Assoc. Conference on Cardiovascular Disease and Prevention, it was reported that the average American adult consumes 9-12 grams of salt daily (salt contains about 400 milligrams of sodium per gram with the Recommended Daily Intake of sodium being 2300 or less milligrams.) It was also stated "If the average American cut their salt intake in half, it would dramatically cut the risk of stroke, heart attack, and heart failure. It would also dramatically reduce the risk of kidney "failure". So, how can you cut down on your intake of salt/sodium?

Shop Wiser and Bring Home Less Sodium – Many foods in the grocery store are laden with sodium. Here are some danger foods along with ideas of how to make better substitutions to lower the amount of sodium you eat:

° Canned foods – most canned foods are high in sodium. Soups, canned tomatoes, pasta sauces, canned veggies and pasta dishes are included in the mix. Choose canned foods that have no salt added or use fresh items instead.

° Deli meat is high in sodium – avoid the deli and use fresh chicken, beef, pork, and canned tuna.

° Frozen dinners are very high in sodium. Choose frozen veggies and make your own meals with fresh poultry/meat/fish and plain rice and pasta.

° Boxed pasta and rice mixes are very high in salt – use plain rice or pasta with your own seasonings instead.

° Grain items like bread, crackers, and packaged cereals are high in salt – choose lower salt versions when available.

° Pickled foods, dressings and condiments are high in sodium, limit their use and choose fresh veggies and vinegar most often.

Cook Without Salt – Choose salt-free herbs and seasonings to flavor your food instead of using salt:

- Dried or fresh herbs

- Garlic or ginger

- Flavored vinegars & salt-free condiments

Choose Better When Eating Out – Most restaurant foods are laden with sodium. Here is how to make better choices.

° Know before you go – many of your favorite places are likely to have nutrition information online, so check out the menu ahead of time – be aware of what you are ordering and make good choices.

° Order plain items without salt – items like baked fish or chicken, baked potatoes, pasta with diced fresh tomatoes, steamed veggies, a plain burger without condiments.

° Avoid – deli meats, breaded items, cheese, olives, mustard, pickles, pretzels, chips, sauces, soups, dressings.

- Bev Combs, U of I Educator