As snows depart each spring, lawns often show damage from the winter. In particular, vole (mice) and snow mold (fungus disease) damage can be very destructive to lawns. There are preventative measures that can be taken to keep damage to a minimum.

Voles will make runways under the snow in lawns as they feed on grass blades and roots and are protected from predators. Voles, or meadow mice, are about 4 to 6 inches long and brownish-gray in color. Damage is frequently mistaken as mole damage, but moles are not active during winter and actually tunnel below the soil surface. Vole damage appears as runways or winding trails of damaged grass. Lawns usually fill-in as conditions warm in spring. Severe damage may require some overseeding, however. Help prevent damage from occurring by continuing to mow lawns until grass is completely dormant in fall. Mow lawns at a final height of about 2 inches. Clean up any excessive vegetation near lawns, as this provides cover for voles.

Snow mold damage can also be very visible on many lawns as snows recede in spring. During the wet, cold weather of early spring, snow mold may be highly visible as matted, crusty looking areas. As conditions dry out, snow mold will gradually disappear but infected areas may remain in the form of weak or even dead turf. Snow mold severity may vary from year to year, but certain lawn areas often are always affected. Conditions which may contribute to snow mold include excessive use of fast-release (water soluble) nitrogen fertilizer in early to mid fall, a problem thatch layer, excess shade, poor drainage and excess debris (such as leaves or straw) on the turf. Areas receiving drifting snow or piles of deposited snow are also prone to snow mold.

There are ways to avoid snow mold from becoming a severe problem. Follow sound fertilization programs, using fertilizers containing slow-release or controlled-release nitrogen. Adequate levels of phosphorus (P) and potassium (K) should be available in the soil. Manage thatch via aerification or removal from vertical mowing (dethatching). Surface drainage should be adequate. Improve air circulation by pruning or removing dense vegetation bordering problem lawn areas. Mow lawns until completely dormant in fall. Turf areas affected every year can be protected by a late fall fungicide application, but this is rarely suggested on lawns.

Source: Bruce Spangenberg, Extension Educator, Horticulture, Grayslake Extension Center, Spring 1997

Once the site is prepared and the proper grasses have been chosen, it's time to plant the lawn. Deciding whether to seed or sod involves a number of factors, as outlined in the following table. Assuming planting is done properly, the end result of a healthy lawn should be the same whether establishing via seeding or sodding.

Timing is critical to assure success when seeding lawns. Mid August to early September is the ideal time for seeding lawns in northern Illinois. April would be a second choice. Seeding in late spring through mid-summer often leads to problems. Suggested seeding rates are found in the following table. Exceeding rates may result in weak, spindly seedlings and potential disease development. Newly seeded grasses must receive adequate moisture to assure germination and early seedling survival. Putting down a light straw mulch can help prevent rapid drying and helps keep the soil in place until the grass is established. Use about 1 bale per 1,000 square feet.

When sodding, purchase quality sod that has been freshly cut. Try to use sod that has been grown on a similar type of soil as exists on the site; most of northern Illinois has mineral soils so try to get sod grown on mineral soil. Install promptly. Stagger edges in a similar pattern as laying bricks. Avoid stretching sod or leaving gaps between pieces of sod.

New sod should be watered thoroughly after installation and then frequently until the sod is established. Water should go down through the sod to moisten the soil underneath for good root development. Mow newly sodded lawns on a regular basis so that no more than one third of the grass height is removed in a single mowing. A height between 2 and 3 inches is suggested. Core aerify a sodded lawn after the sod has firmly rooted to the soil. Don't fertilize newly sodded lawns until the next suggested time in the normal fertilizing schedule.

Source: Bruce Spangenberg, Extension Educator, Horticulture, Grayslake Extension Center, Spring 1997

March & April

• Clean up debris from winter.

• Cultivation (aerifying, spiking, slicing) - lawn should be actively growing.

• Vertical mowing or dethatching (lawn should be actively growing).

• Overseeding, establishment (late in month; late summer is better.

• Preemergence annual weed (i.e. crabgrass) control (or early May).

May

• Cultivation (aerifying, spiking, slicing) - lawn should be actively growing.

• Preemergence annual weed (i.e. crabgrass) control (or late April).

• Fertilization (1 pound of nitrogen/1,000 square feet).

• Postemergence broadleaf weed (i.e. dandelions) control to actively growing weeds.

• Overseeding, establishment (early in month; late summer is better).

Forsythia Blooms
Forsythia flower buds are formed in the fall for the following year's spring bloom. Severe winter temperatures may kill buds. Freezing and thawing temperatures can also damage flower buds.

Several birds including crows, cardinals and robins will feed on expanding flower buds in the spring. Netting may prove the only method of bird prevention.

Hosta Dividing
Hostas should be divided in early spring as plants emerge from the ground. Dig the entire clump and carefully separate plants.

Some plants are slow to divide, such as large, blue colored plants. Others, may need dividing every three to four years, such as those used as edging.

Arbor Day
Arbor Day in Illinois is celebrated on the last Friday in April, per state statute of 1947. Technically, the day is "Arbor and Bird Day."

Arbor Day is in honor of J. Sterling Morton, member of the Board of Agriculture in Nebraska, who founded the first Arbor Day program in 1872. Illinois' first Arbor Day was celebrated in 1887.

Lilac Pruning
Lilacs should be pruned after blooming each spring. Remove one-fourth (1/4) of the plant starting the fifth year after planting to encourage new basal shoots. Remove old wood at ground level.

Pruning encourages better flowering and reduces insect problems such as lilac borers which attack thicker, older wood.

Pruning also allows for better air circulation, limiting the amount of powdery mildew.

Forsythia Pruning
Forsythia should be pruned after blooming each spring. Remove one-fourth (1/4) of the plant starting the fifth year after planting to encourage new basal shoots. Remove old wood at ground level. Never prune or cut the entire plant back by one-fourth (1/4) from the top.

Mowr-Kleen: "Fastest Way to Clean Your Lawn Mower"
That's the claim made by this new product's manufacturer, JAMCO Enterprises, Inc. (Box 867, Yarmouth, ME 04096). Just connect the device to a garden hose and attach it to the edge of a mower deck; turn on the water and then start the mower; "in a few minutes, the bottom is sparkling clean! Even the most stubborn, built-up grass is blasted away with the water pressure of Mowr-Kleen." The price is $12.45 postpaid.

Hydroponic Walls of Plants
Floral Acres Inc. (6250 W. Atlantic Ave., Delray Beach, FL 33484-3599, phone 800-327-6464) sells cube-shaped sponges that can be stacked in a frames along vertical surfaces, allowing walls of interior plants to be grown hydroponically. According to a Floral Acres spokesman, foliage and flowering plants that are grown in the sponges are so easy to water and fertilize properly, replacements are needed only rarely. To date, more than 60 plant walls have been installed around the U.S.; the biggest wall is at the Cleveland Zoo - it's 30 feet high and 300 feet long, with around 5,000 plants.

March

Sow broccoli, cauliflower, cabbage and Brussels sprout seeds indoors for transplants.

Prune all fruit trees except peach. Peach trees should be pruned just before bloom.

Purchase onion sets for planting in late March.

Order plants, equipment and supplies.

Plan your vegetable garden. It takes at least two hours per week to care for a 20¹X50' garden.

Don't overexert those underworked muscles as you begin spring gardening. Bend at the knees and lift with your legs, not your back.

Till garden soil; do not work soil when it is wet.

Group perennial vegetables along one side of the plot, out of the way of annual plants.

Plant early season, quick to mature crops together.

Pick a permanent spot for herbs in the garden. Many will come up year after year.

Fertilize woody plants just before they begin to make new growth.

Push perennials that have heaved out of the ground over the winter back into the soil.

Transplant trees and shrubs before buds break.

Check shrubs for winter injury. Prune out dead wood.

Do not remove mulch from perennials too early; wait until growth begins.

Watch for signs of growth in early spring bulbs. When foliage is one inch high gradually start removing mulch.

Attend the Chicago Flower Show at Navy Pier March 8th - March 16th.

Order gladiolus corms now; planting later in the spring after all danger of frost has passed. Locate in full sun.

Check out Jackson & Perkins Web page at http.//www.jacksonandperkins.com. This site offers good basic information on rose care. You can also request a free catalog.

Indoors

Pot caladium and tuberous begonias now for summer foliage color and flowers.

Wash houseplants with large leaves and smooth foliage (philodendron, rubber plant, dracaena, etc.) To remove dust and grime, thus keeping leaf pores open.

Replace plant lights yearly. They gradually lose their strength, causing plants to stretch and stop blooming.

Easter lilies need bright indirect light. Avoid direct sunlight and keep soil moist. After blooming, plant in a sunny spot in the garden after all danger of frost has passed.

April

Plant main crop potatoes. Fertilize soil with a potassium fertilizer before planting.

Sow beets, cabbage, carrots, New Zealand spinach, onions, radishes, spinach, turnips, peas, cauliflower and all other cool season crops.

Keep a calendar close to the door going to the garden. Use it to track when and what you plant, fertilize, harvest, etc. Also note the weather.

Plant asparagus and rhubarb.

Put up a two feet high chicken wire fence around vegetable gardens to keep out rabbits.

Start herb seeds indoors. Herbs easily grown for transplanting include: chives, sage, sweet marjoram, basil, summer savory and parsley.

Sow cucumbers, cantaloupe, summer squash and watermelon indoors in peat pots or pellets.

Lay plastic mulch for early warm-season vegetables (cucumbers, eggplant, melons, peppers, squash and tomatoes) if soil conditions permit.

Begin harvesting asparagus and rhubarb for table use and freezing.

Remove flower stalks of rhubarb as they develop.

Set broccoli, Brussels sprouts, cabbage and cauliflower transplants in the garden in late April. Apply a starter fertilizer after planting.

Listen to weather forecasts for freeze warnings. In Northern Illinois there is a 50 percent chance of a freeze that would kill tender vegetables.

Make cages for tomato plants.

"Harden off" plants started indoors before transplanting outside.

Sharpen your hoe! Don't let weeds get an early start in your garden.

Purchase a rain gauge. Gardens need on an average about one inch of water per week during the growing season.

Plant strawberries and pinch off first year's flowers.

Begin uncovering winter mulches from roses; prune any dead wood.

Spray emerging peonies with a fungicide to prevent botrytis blight.

Spray fruit trees with a dormant oil for insect control before buds break. Temperature must be above 32 degrees. Read label directions carefully.

Remove spent flowers and fertilize spring flowering bulbs.

Before planting bare-root shrubs and trees, soak the roots in water overnight.

Plant bare root, balled & burlapped, balled & potted & container grown ornamental landscape plants; prune off dead or damaged roots and plant in a hole large enough to accommodate the roots when spread in a natural shape.

Poplar and ash roots are known for cracking walls and should never be planted near homes or walls. Maple roots can raise heavy concrete sidewalks. Keep these species at the perimeter of the yard.

Pinch off early buds from developing pansies to encourage plants to branch and form more buds.

National Arbor Day is the last Friday in April - plant a tree or support an organization that does!

Indoors

Repot rootbound houseplants.

Begin fertilizing houseplants with increasing day length.

May

Plan vegetable gardens with nutrition in mind. Your family will get more vitamins and minerals from a block of spinach than from an equal amount of lettuce.

Make cages for tomato plants.

Protect transplants from cutworms with collars. Cut strips of cardboard 2" wide by 8" long and staple them into a band and place around plants. Press collar about 1" into the soil.

Thin carrots, beets, kohlrabi and late lettuce.

Harvest green onions, lettuce and radishes from early garden.

Continue to harvest mature plantings of asparagus and rhubarb so they will keep growing.

Deep transplanting is good for tomatoes. Remove all leaves that would be under the soil. New roots will sprout along the stem.

Check to see if bees are visiting blossoms on fruit trees. Numerous bee visits mean a good fruit set.

Harden off vegetable transplants before planting.

Begin spray schedule to control diseases and insects on fruit trees.

Plant melons, peppers, eggplant, sweet potatoes and other warm season vegetables.

Mark the handle of your spade or hoe in inches for a handy measuring device for row width and planting distances. Paint or tape the measurements on the handle. A coat of varnish can make the marks last longer.

Plant trees, shrubs and fruit trees.

Finish uncovering roses and tender perennials.

Spray roses with appropriate fungicide every 7-10 days beginning as leaves emerge.

Prune most spring flowering shrubs like forsythia, viburnum and lilacs after bloom.

Allow spring bulb foliage to die naturally. Leaves manufacture the food resources which are stored in the bulb for a repeat showing next year.

Plant annuals, perennial flowers and herbs near the end of May.

Stake peonies when they reach 10" in height or surround by a ready-made peony hoop so that future flowers will not lay on the ground.

If you love to garden, but don't have a lot of time, choose plants that are easy to maintain. Plants that do not need "deadheading" include begonia, impatiens, coleus, alyssum, ageratum, lobelia, vinca and salvia.

Sharpen your lawn mower blade monthly since a dull blade can pull grass seedlings from the soil instead of cutting them.

Mulch around newly planted trees and shrubs. This practice reduces weeds, reduces fluctuations in soil temperature, retains moisture, prevents damage from lawn mowers and looks attractive.

Save money on mulch materials by using 1 to 2 inches of wood chips before spreading 2 inches of decorative shredded bark. Wood chips are less expensive than shredded bark and last longer, too. Keep mulch several inches away from the trunks of trees and shrubs so air can circulate near the trunk discouraging diseases and so that rodents will not feed on the bark.

When you visit gardens and arbroeta, take your camera and note pad with you. Plan now for changes you will make in your landscape to add spring glory.

Lawns maintained at the correct height resist disease and weed infestation. Kentucky bluegrass and tall fescue should be kept between 2 to 3 inches in height. Mow frequently, removing no more than one third of the blade at each cutting.

To better evaluate your gardening successes, keep weather records along with garden records. The most important items to report are daily minimum and maximum temperatures, precipitation, cloud cover and frost occurrences.

Don't spray pesticides on a windy day. Not only is pesticide wasted, it may endanger other crops, animals or people.

Remember, some insecticides cannot be used as preventatives, but are only effective if they come in contact with the insect. Do not spray them until you are sure you have an insect problem. Use all pesticides with caution. Always read and follow the directions on the label and buy only as much as you need.

Introducing your children to gardening can be a rewarding experience for the entire family. Give them a small plot of their own with full sun, good soil and drainage. Geraniums and begonias from pots are easy for little hands to handle and marigolds, radishes and favorite vegetables can be added. It's a pleasant and productive way to spend time together. For a free copy of Tips for Gardening with Kids - call 773-737-1179.

When you see ants crawling about on garden plants, look for aphids as well. Some ant species protect aphids, moving them from plant to plant and even taking them underground into the anthill for overnight safety. The ants do this to ensure a supply of honeydew, a sugary water substance secreted by aphids, on which ants feed.

Pinch back annuals when 4 to 6 inches high to promote bushy growth. Some that require pinching are zinnias, petunias and salvia.

Impatiens is the most satisfactory annual for use in shady areas. Begonias, coleus, ageratum, salvia and vinca prefer light shade (5 to 6 hours of sunlight.)

Need a tall, bold plant in the back of the border, along a wall or fence or even standing along? Try these: cleome or spider flower makes a fine, airy, 4-foot or taller display; "Giant Imperial" larkspur produces 4 to 5 foot spikes of white, red and purple blooms; "Summer Carnival" annual hollyhock bears inch double flowers on 5 foot stems.

Set petunia plants among fading tulips or daffodils to hide the unsightly wilting leaves. After the bulb foliage begins to fade, you can tie the leaves in gentle knots to make them neat, but don't remove them until they have dried completely.

Don't be surprised if variegated hosta has green leaves when grown in the sun. The best, variegated, color pattern is developed on plants in a semi-shady location.

Make a support rod for your hanging baskets using an old mop or broom handle. Place two sturdy hooks into your porch or patio roof about as far apart as the handle is long. Suspend the rod with two equal lengths of chain. The rod can hold several hanging baskets, depending on size.

Put your tools away at the end of the day; clean them and hang them up, if possible. Keep the cutting edge sharp for easier use.

Most evergreens have many roots near the soil surface. Avoid deep cultivation that might wound roots.

Regularly water newly planted trees and shrubs during the first year or two after planting to help establish a good root system. They need at least 1 inch of water each week. It is better to water deeply once a week than to water lightly every day; the former practice encourages deep, drought-resistant roots while the latter practice encourages surface roots that may suffer during dry spells. Mulch to conserve moisture and control weeds.

Prune out winter-killed wood on trees and shrubs by cutting back to green wood after new growth begins.

Birds have five basic needs: food, water, shelter from hot and cold weather, nesting sites and protection from predators. Supply these and you will have many more birds around your home to entertain you and control insect pests. Be sure feeders and nesting boxes are located where they cannot be reached by cats. A smooth, metal cylinder or cone at least 12 inches long attached to the pole or tree will cat-proof most locations.

Indoors

When placing your indoor plants outdoors in your flower borders during the summer, clay pots can be set directly in the ground so the soil is 1 to 2 inches below the pot rim, allowing moisture to go through the porous clay. If your plants are in plastic or glazed containers, repot them in to clay containers or check frequently for water because moisture will not move through the plastic.

Adding fertilizer to a dry root ball burns the roots, damaging or killing the plant, so water dry houseplants before fertilizing and NEVER fertilize wilted plants.

Divide indoor plants when new growth starts in spring. Root cuttings during spring and summer when the plant is actively growing.

Vacation hint: sink houseplants, pots and all, in the soil in a shady area of the garden. Mulch to reduce the need for frequent watering.

Houseplants in containers without drainage holes are poor candidates for outside. A rainstorm may drown and rot them. All plants perform better in containers with drainage holes.

The mother fern (Asplenium bullbiferum), so called because it produces plantlets on its fronds, is exceptionally tolerant of dry air in the home. It does well at 30 percent humidity. For homes with 50 percent humidity, button ferns (Pellaea rotundifolia) are an excellent choice.

Seafood Selection & HandlingIn 1985, the Journal of the American Medical Association (JAMA) published research confirming the health benefits of fish. At that time JAMA research reported that eating fish strengthens the circulatory system and possibly the immune system. Since then more and more evidence from all over the world has documented that omega-3s found in fish are important to good health. The latest studies suggest a critical role in preventing birth defects in premature infants, easing depression and easing the symptoms of rheumatoid arthritis.

Even one fish meal a week can help to lower blood pressure, triglycerides and cholesterol thus decreasing the risk of heart disease and some forms of cancer. This does not mean that you should limit yourself to just eating fish. The body still needs a variety of food for optimal health. In fact, most experts recommend 2-3 fish meals per week.

Although fish is appearing more frequently on the home table, 75 percent of fish meals are eaten in restaurants. Consumers still have doubts about selecting and cooking fish at home. When asked why, the most popular responses were: "It smells up the house," and "I don't know how to tell if it is fresh." Some people also question the safety of fish. To minimize the risk, do not eat raw fish. Contact the Food and Drug Administration (FDA)at http://www.fda.gov/ for more information about fish from polluted waters.

Selecting fresh fish is more difficult than cooking it. Unless you live near a large body of water, there are few fish houses around. Most of us are forced to buy fish in a supermarket. If cooking fish smells up your house, it is not fresh! That fishy smell means the fish is decaying. Fresh fish has cucumber-like, sea-breeze smell.

Because fish is highly perishable, it must be kept very cold until ready to use. On a hot summer day, fresh fish can spoil in your car in thirty minutes. Transport fish in a cooler on ice or with an ice pack. Once home, store fish on a pan with ice cubes in the refrigerator or place the ice pack on top of it until ready to cook. Never store fish in the refrigerator for more than a day. Follow these suggestions when selecting fish:

• Shop at a store you trust to sell fresh fish. Look for fish displays with plenty of ice and a fresh smell. Whole fish should be partially covered with crushed ice and fillets and steaks should be on top of ice.

• Be flexible. Buy the freshest looking fish. If you are shopping for tuna steaks but the salmon looks fresher and it arrived today, buy the salmon. Ask when fish is usually delivered and try to buy fish the same day it arrives.

• Whole fish stays fresh longer than fillets and steaks. Whole fish should look alive. They should have shiny, undamaged scales and bright pink or red gills. Ask to see the gills and buy the one with the brightest gills. Brown or gray means decay. Do not bother checking the eyes. The eyes of some fish become cloudy and sunken immediately while others stay clear after the entire body has rotted. Have the whole fish you have selected scaled, cut into steaks or filleted.

• Precut fillets and steaks are risky. Generally all pearly white fleshed fish is mild in flavor and one variety can be easily substituted for another. Haddock, flounder, tilefish, orange roughy, cod, Atlantic Pollock, red snapper and striped bass are examples. Avoid pieces with pink spots (usually bruises) or brown/gray spots (decay).

• Darker fleshed fish is usually stronger in flavor. Tuna, bluefish, Mahi-mahi, Mako shark, mackerel and swordfish should not have "rainbows" on the surface, it is a sign of decay. Customers are not allowed to smell or touch the fish so ask the person serving you to press a finger into the fish flesh. If it looks mushy or leaves a lasting impression, reject it and look at another variety of fish. Contact the FDA Seafood Hotline at 1-800-FDA-4010 to have publications mailed or faxed to you.

Plan to Use More HerbsHerbs can be grown in pots on a sunny window sill, in containers on a balcony or maybe you have space in the yard. Very expensive fresh cut herbs are also available in the produce section of your supermarkets. If you have never cooked with fresh herbs or home dried herbs you are in for a real treat. Herbs enhance the flavor of food. By using herbs in food preparation you can reduce the amount of fat and salt while creating new flavor sensations.

April is prime time to plant perennial herbs. First decide which herbs you want to use in cooking. Start with a few basic herbs like chives, sage and French sorrel. All three are excellent beginner herbs and they are hearty perennials that do well in the Chicagoland area.

Chives do well when paired with other herbs such as parsley, basil, rosemary and sage to name a few. Like onions and garlic, chives are a member of the lily family. The tubular green leaves can add color and a mild onion flavor to any food that calls for onions. They can be chopped and added to everything from scrambled eggs to soups, dips and sprinkled on potatoes and even on sandwiches. Incorporate chopped chives into low-fat cream cheese or goat cheese to spread on bagels and bread or use a dollop on vegetables and fresh fruit. The possibilities are endless.

To harvest chives, just snip off a clump with scissors about an inch above the soil. Chives can be cut several times during the summer and they will grow back hearty and strong. Wash and chop for freezer storage. Use a zip closure plastic bag, take out what you need and return to the freezer for year-round seasoning.

Garden Sage is used in stuffing, sausage and almost any poultry or pork dish. The fresh young, gray-green leaves can be added directly to salads. It also can be cooked with vegetables such as cabbage, corn, snap beans, lentils and eggplant. Sage is one of the few herbs whose flavor strengthens upon drying. It is aromatic, lemony and pleasantly bitter.

Outdoors, sage will last until mid-December in the garden and start to revive itself in March. An old sage plant can grow to shrub-like proportions. It develops a woody stalk and grows in all directions if not pruned regularly. It takes about two years to grow a good size plant from seed, so buy a transplant.

Use only the leaves for cooking. Dry stems can be soaked in water and added to the grill during the last few minutes of cooking. To dry, cut stalks in late spring just before flowering. Tie 5-6 stalks together. Hang upside down in a large paper bag. Gather the top of the bag tightly around the stalks and secure with a rubberband. Punch several holes all around the bag. Hang in warm area and in about two weeks you will have perfectly dried sage. Make rubbed sage by pressing and rubbing the leaves against a sieve or process in a food processor.

Sorrel can be used as a herb, salad green or vegetable. There are two types of sorrel grown for culinary uses: garden sorrel and French sorrel. Garden sorrel is huge and its leaves can grow up to 2 feet long. French sorrel produces smaller leaves with a rounder shape. Unless you have a large area, stick to French sorrel.

Sorrel leaves have a tangy, citrus flavor. The leaves of French sorrel can be added directly to fresh green salads, cooked in chicken stock for soup, or shredded for use in cooked vegetables and fish. Sorrel can be used in place of, or with spinach. Upon cooking it turns a dark green but it retains its flavor. Buy a sorrel transplant or start seeds indoors. Sorrel likes sun but also does well in partial shade. Once the plant is established, all you have to do is harvest. Flower stalks will develop in early summer, for increased leaf production cut flowers off as they appear.

Do You Need a Weightier Workout Than Walking?You're well entrenched in your walking program, logging three hours a week. But you've heard talk about training with weights. And you haven't seen all the results you hoped for when you started walking. Is walking really enough?

Walking and Weights Go Together
Walking is great exercise. Three to four hours of walking every week conditions your cardiovascular system, reduces body fat and preserves bone strength. These effects translate to a reduced risk of cardiovascular disease, high blood pressure, osteoporosis and obesity. Walking, however, has little effect on building muscle mass and strength.

Each year between the age of 30 and 70, you lost about 1% of your muscle strength. The loss is most noticeable about age 60. By age 70, you may have lost up to 40% of your peak muscle strength. Weaker muscles mean your joints are not as well-supported, your balance is compromised and you have less protection against falls and fractures.

Total Fitness Takes Strength
In addition to improving your health, your ultimate exercise goal is to enhance your ability to do daily activities by staying strong. To build strength, incorporate resistance exercises into your aerobic exercise program. Even though aerobic activities such as walking help maintain muscle, resistance exercises generally increase it.

You can create resistance by working your muscles against your own body weight, large elastic bands or weighted objects. The amount of resistance needed to build muscle depends on your current strength. A physical therapist can help determine the amount of weight or resistance to start with by figuring a percentage of the maximum you can handle. Or, you can use your perceived exertion as a rule of thumb. Choose resistance that makes you feel as though you are working "somewhat hard."

At the start, light weights or low resistance and a high number of repetitions help build muscle endurance. To build strength, gradually increase weight or resistance and the number of repetitions. The more resistance you create, the greater your muscle gain.

What Can You Expect?
Resistance exercises can help you build muscle. A greater percentage of muscle vs. fat increases the number of calories you use daily. As a result, you may have improved blood sugar control and a lower risk of noninsulin-dependent diabetes. Stronger muscles, tendons and ligaments around your joints, especially your knees, reduce stress, friction and the pain of osteoarthritis. High-resistance exercises may help protect against falls and fractures.

Overall, becoming stronger means daily activities require less physical effort. And if you feel less tired, you might enjoy everyday life a little more.

Reprinted from the March, 1996 Mayo Clinic Health Letter with permission of the Mayo Foundation for Medical Education and Research, Rochester, MN 55905 - For subscription information call 1-800-333-9038

Food, Fitness and Health QuizYour "picture of health" is about how you do the things you do or lifestyle. Everything from eating, exercise and precautions you take, such as wearing your seat belt to food handling, food safety and food storage is included. See how well you do on the following set of questions.

Food Safety

1) The unpleasant symptoms of food poisoning include diarrhea, nausea, chills and/or fever. More serious effects may include:

a. Temporary or permanent arthritis
b. Meningitis
c. Death
d. All of the above

2) The bacteria that causes food poisoning does not cause food spoilage (spoiled taste, smell or look bad.)

a. True b. False

3) Proper cooking and/or heating of foods will prevent all foodborne illness.

a. True b. False

4) Freezing kills any bacteria that may be in food.

a. True b. False

Health/Fitness

5) Your cholesterol level is considered normal if it is 200 or less.

a. True b. False

6) Normal blood pressure is 140/85.

a. True b. False

7) If your height and weight are within the numbers listed on standardized height/weight charts, your fitness level is probably good.

a. True b. False

Food and Nutrition

8) Which piece of chicken contains the most fat (assuming all pieces are prepared in the same manner and each contains the same amount of meat?)

a. breast
b. thigh
c. wing

9) Ready-to-eat breakfast cereal is a great way to boost your fiber intake. Rank these cereals from most to least according to their fiber content in a one ounce serving.

a. Kellogg's Corn Flakes
b. Post Grape-Nuts
c. Kellogg's Bran Flakes
d. General Mills Wheaties

10) Which kind of fat can raise your cholesterol level?

a. Saturated fat
b. Monounsaturated fat
c. Polyunsaturated fat
d. All of the above

Food, Fitness and Health Quiz Answers

1) d. Diarrhea and resulting dehydration may require hospitalization and diarrhea can lead to temporary or permanent arthritic conditions in some people. Bacteria can invade the blood stream or the membranes of the brain and spinal cord which is meningitis. At worst, the human costs include grief and death.

2) True. When spoilage organisms invade food, there are usually sensory signs of spoilage such as the visible mold on bread, slimy ham or sour fermented orange juice. However, the result of bacteria causing foodborne illness is no change in odor or taste. That¹s why people eat it. There are two ways illness can occur, 1) is when a person injects live bacteria, which survives the digestion and reproduces in the small intestine to numbers large enough to cause symptoms. 2) is when bacteria multiply and form toxins or poisons in cooked food or the intestinal tract. In some cases it is a combination of both.

3) False. High cooking and re-heating temperatures (above 140°F) will kill disease-causing bacteria, but some bacteria produce toxins or poisons in food. Some toxins are not destroyed by high cooking temperatures. Still others produce bacterial spores in food, which are only destroyed at very high steam pressure (240°F) temperature. Since water boils at 212°F it would take more than 6 hours of boiling to kill some spores.

4) False. Freezing slows or stops the growth of some bacteria, but they are not killed. Some bacteria continue to grow even at freezer temperatures. After defrosting, contaminated food becomes more dangerous than ever. Make sure you cook frozen-prepared food thoroughly after defrosting.

5) True. Although some doctors and dietitians recommend 180 to further reduce the risk of heart disease.

6) False. Normal blood pressure is 130/85 or less. The top number, systolic pressure, is a measure of the amount of pressure on your heart when it is pumping blood out through your arteries. The bottom number, diastolic pressure, is the amount of pressure on your heart and arteries between beats when your heart is at rest. If the top or bottom numbers are higher than normal, it could lead to heart and blood vessel damage even when you are resting. Check it out!

7) False. The information on height/weight charts should only be used as a guideline. Healthy weight also involves the amount of body fat you carry. Contact a certified exercise specialist, registered dietitian or registered nutrition counselor for help in making this determination.

8) c. The white meat of chicken wings are much more fatty than the dark meat of the thigh. In fact the wing and leg represent the most fatty parts of a chicken.

9) c. 5 grams
d. 3 grams
b. 2.5 grams
a. 0 grams
Select a cereal that provides at least 4 grams of fiber per serving. Be sure to read cereal labels and check the Nutrition Facts information under dietary fiber. The recommendation is 20-35 grams of fiber per day. Adequate intake of fiber helps to prevent cardiovascular disease, diabetes and certain forms of cancer.

10) a. High levels of artery clogging saturated fats, which is fat that is a solid at room temperature, are found in foods like butter, margarine, meat, cheese, whole milk, vegetable shortening and premium ice cream. High levels of monounsaturated and polyunsaturated fats are found in olive oil, corn oil, sunflower oil and peanut oil. They can actually help to lower cholesterol levels when consumed in the recommended amounts.

For more information about food safety visit the Consumer Information and Education web site developed by the Food Safety and Inspection Service (FSIS). The FSIS Home Page can be accessed at: http://www.usda.gov./fsis or call the USDA Meat and Poultry Hotline at 1-800-535-4555.