It's not just your body that regular walking can help keep in shape – that daily stroll can also boost your brain. Two studies of people over age 70 recently concluded that walking helps ward off Alzheimer's and other forms of dementia. Even the women who walked only an hour and a half per week outperformed less-active women in tests of mental functions.

Previous studies have shown that people who stay mentally active – socializing, solving puzzles, playing games – are at lower risk for Alzheimer's. Now it seems that opting to walk rather than ride to that bridge game or volunteer project might also be a good idea for your brain.

Niacin (also known as Vitamin B₃) plays a role in maintaining your health, vitality, and general well being. Research is going on to see how it relates to helping lower cholesterol, combat atherosclerosis, and prevent second heart attacks. Eating a varied and balanced diet is the best way to get the niacin your body needs. Good food sources of niacin include dairy products, poultry, fish, lean meats, nuts, and eggs plus legumes and enriched breads and cereals.

Your mother/grandmother was wrong: Going outside in cold weather without a coat or with a wet head doesn't actually increase your risk of "coming down with something."

U of I Extension is offering a telenet on "Low Input Landscaping using Groundcover" on Thursday, March 17 at 7 p.m. in the Extension Office. If the only blanket of green in your landscape is grass, you may be missing an opportunity to save money, work and resources. You can enhance your landscape with plants that will outperform grass, require less input and solve landscape problems. Join Barbara Bates, Horticulture Educator, as she shares the how, where and what of selecting from a broad palette of leaf colors, blooms and textures for the landscape. You will gain an understanding of how to use groundcover to enhance your landscape's appearance as well as reducing the use of fertilizer, water and the need for weekly maintenance. The presentation will be via the U of I telenet system and local computer PowerPoint presentations, allowing live discussion between the instructor and gardeners throughout Illinois. The program is free, but you need to pre-register to reserve a seat and a packet of information. Please call the Extension Office at 618/546-1549.

Women in Agriculture Retreat promises to provide an entertaining and educational program geared toward farm women. Whether you're part of a farming operation, a farm landowner or agriculture-related business woman, the retreat offers a blend of practical tools with entertaining presentations. The retreat is 9:00 am to 2:30 pm on Friday, March 18 at Richard's Farm in Casey.

Keynote speaker, Pam Jonovic of Cleveland, Ohio, will present "Passing Down the Family Farm". She'll provide information, sensible options and guide hands-on activities to help participants design the best strategy for their families.

Retreat participants will have the opportunity to enjoy Dianne Noland, U of I horticulturist "Farm Friendly Gardening", including realistic landscaping options and tips for transforming old items from the tool shed into unique containers. The retreat will also feature "No Pressure Decorating" with Pam Gowler, County Executive Director of the Lawrence County FSA office. Later that day she will talk about E-GOV and how to use the site to access files and FSA forms.

Registration fee is $20, including meal and is due by March 11. For more information or to register, please contact the Extension Office at 546-1549.

DINNER FOR ONE

Buy chicken tenders in the meat department at your grocery store, sprinkle the pieces with seasoned salt and grill on a George Foreman Grill. They take only about 5 minutes to prepare. Serve them with a microwaved baked potato, green beans or salad and a roll. It's an easy but tasty dinner for one.
For dessert: To make easy banana pudding for one, simply slice one-quarter of a banana into a bowl, add two or three vanilla wafers and pour a single-serve container of Jell-O vanilla- or banana-flavored pudding over all. Then top it with frozen whipped topping. For two, double everything!

SWEET POTATO SOUFFLES

1 large sweet potato (about 12 oz.), peeled and cubed
4 t. sugar, divided 1 t. lemon juice
1/2 to 3/4 t. salt 1/8 t. ground nutmeg
1 T. butter or margarine 4 t. all-purpose flour
½ c. milk 2 eggs, separated
¼ c. miniature marshmallows

Grease two 2-cup souffle dishes or custard cups; sprinkle each with 1/2 teaspoon of sugar. Set aside. Place sweet potato in a saucepan; cover with water. Cover and cook until tender, about 10-15 minutes; drain well. Add lemon juice, salt and nutmeg. Mash potato mixture (should have about 1 cup); set aside to cool. In another saucepan, melt butter; stir in flour and remaining sugar until smooth. Gradually add milk; cook and stir until thickened and bubbly. Remove from the heat. Beat egg yolks in a small bowl; stir in mashed potato. Combine potato and milk mixtures; set aside. In a mixing bowl, beat egg whites until stiff peaks form; gently fold into potato mixture. Spoon into prepared dishes. Top with marshmallows. Bake, uncovered, at 350 degrees for 35-38 minutes or until a knife inserted in the center comes out clean. Serve immediately. Yield: 2 servings.

MAGICALLY MOIST CHICKEN

1 lb. boneless, skinless chicken breast halves

½ c. mayonnaise

1-¼ c. Italian seasoned bread crumbs

Brush chicken with mayonnaise, then coat with bread crumbs. Arrange chicken in a baking pan. Bake for 20 minutes at 425Ú or until chicken is thoroughly cooked.

MINI SOUR CREAM BISCUITS

1 c. biscuit/baking mix

½ c. sour cream

¼ c. butter or margarine, melted

In a bowl, combine all ingredients. Drop by rounded tablespoonfuls into greased miniature muffin pans. Bake at 425Ú for 15-18 minutes or until golden brown. Yield: 1 dozen

BAKED BANANAS

Simply cut a banana lengthwise, place it cut side down, sprinkle with brown sugar and lemon, add 1/2 tablespoon of butter and bake for about 20 minutes. It's yummy served with ice cream.