Summer is almost over and fall is on the way. The children are heading off to school for the first time or are returning for another year. This is a very important, and sometimes stressful, time for the family.

Start your students off with a good breakfast that will help them begin the day with vigor and enthusiasm. Be inventive and discover new and exciting ways to prepare this very important meal.

Homework can create additional problems. Encourage children to complete their assignments promptly. Create a quiet space for them to do their studying with minimal distractions and be sure they have all the necessary tools.

Don't forget to watch for young students when they are walking or bicycling to school. They may get excited and not exercise all the caution they should when crossing streets. Teach your own children the proper ways to cross streets and to watch for traffic. Even with the school signs, some drivers will not pay attention and may be going faster than they should.

School is an important part of a child's growth and development. Family support is essential to make this a positive experience. Be sure and meet with your child's teacher and be informed about what is going on in the classroom. You can make this a truly enriching learning opportunity for everyone in your family.

Teresa Adams

Health Promotion Coordinator

In many homes today, hungry kids may be on their own some part of the day. Researchers estimate that about 7 million American kids either care for themselves or are cared for by a brother or sister. So, how do parents deal with hungry kids "home alone?"

While most kids can easily prepare their own snacks, it is important for parents to educate them about food and kitchen safety. Once the decision has been made to let kids stay home by themselves, then kitchen safety rules need to be established and practiced. Those kitchen safety rules might include:

·Keep books, shoes, hats and other non kitchen related items off of counter or table.

·Throw away any lunch-time leftovers.

·Wash hands before preparing/eating snacks.

·Wash fruits and vegetables with water before eating.

·Use clean utensils, plates and cups.

·Put perishable foods like milk, meat, eggs or yogurt back in the refrigerator as soon as snacking is finished.

But what should parents do if their student wants a hot snack after school? Children are frequent users of microwave ovens. The average age at which children begin to use the microwave is seven. Parents often view the microwave oven as a safe appliance and will let their child use the microwave oven to prepare snacks, but not the conventional oven or range top.

However, parents need to be aware that severe burns can occur if the microwave oven isn't used safely. Before giving permission to use the microwave oven alone, parents should help their child practice microwave safety techniques. These include setting microwave oven controls and time, using only microwave-safe containers, reading directions carefully on products made especially for the microwave oven. Use pot holders to remove items from the microwave oven, and carefully uncover or open any covered items or close food packages after they have been heated in the microwave.

Parents who have kids home alone need to plan ahead to make sure that snack foods are easily available. Younger children might have peanut butter and jelly sandwiches, crackers with cheese or peanut butter, yogurt, cheese, fresh fruit, precut vegetables or cereal and milk. Older children could choose from any of those foods as well as microwave popcorn or microwave snacks or meals. Older children may also make snacks from foods that need more preparation or even heat up leftovers to eat as snacks.

Snacking can help provide some of the foods that make up a healthy diet for students of any age. It's up to parents to make sure they know how to prepare those snacks with food safety in mind.

University of Illinois Extension

Statistics show that older people eat out as often as the rest of the population. However, they are ten times more likely to die from consequences of foodborne illness than the rest of the population. The reason is that as we grow older, our immune systems don't work as well to fight off illness. Protect yourself when eating out:

·How would you like your burger?" Always order it well cooked, and then check to be sure there is no pink in the middle. If so, have then re-cook it.

·"Leftovers" need to be cooled quickly. Whether your leftovers are presented to you wrapped in foil or in a Styrofoam box, or you wrap the food in a napkin for your purse or pocket, take it straight home and put it in the refrigerator. Bacteria grow rapidly on un-refrigerated foods, especially meats and dairy products.

·"Raw or undercooked eggs" can be a health hazard due to possible salmonella problems. Sunnyside-up eggs can be a culprit, as well as Caesar salads, hollandaise sauce, some custards, and any food that contains uncooked eggs. Ask your waiter if you're not sure about a menu item.

Whether you're dining our or eating at home, remember three simple guidelines–Keep hot food hot; keep cold food cold; and keep foods clean. These guidelines could save your life.

University of Illinois Extension

Keep your Kitchen Clean and Dry

Proper handling of food to prevent illness caused by bacteria is a serious concern. According to Jananne Finck, University of Illinois Extension nutrition and wellness educator, bacteria is not always visible. In fact, we usually can't see, smell or taste bacteria that can cause a foodborne illness. During National Food Safety Month, University of Illinois Extension stresses safe food handling to prevent foodborne illness.

One of the first steps to prevent foodborne illness is to wash your hands with warm, soapy water before working in the kitchen. Hands should be washed for at least 20 seconds. Use a disposable paper towel to dry hands. Washing hands is especially important before you start to fix food for a meal or snack. It is vital to wash hands again after touching raw meat, poultry, or fish. If you have pets, wash after touching or petting them and before and after feeding them.

Be sure to wash hands thoroughly with warm, soapy water after using the bathroom, changing a diaper, coughing or sneezing. Again, hands should be washed for 20 seconds.

For more information on food safety, visit the U.S. government website at:

www.foodsafety.gov.

University of Illinois Extension

Because summer squash are immature, they are considerably lower in nutritional value than their winter counterparts. Generally, there is little variation in nutritional value between varieties. The peel is where many of the nutrients hide, so never peel summer squash. Nutrition Facts (1 cup sliced, raw zucchini): Calories 16, Protein 1.31 grams, Carbohydrates 3.27 grams, Dietary Fiber 1.36 grams, Calcium 16.95, Potassium 280.24, Vitamin A 384 IU, Folate 24.93 mcg.

Summer squash can be grilled, steamed, boiled, sauteed, fried or used in stir fry recipes. They mix well with onions, tomatoes and okra in vegetable medleys. Summer squash can be used interchangeably in most recipes. Tiny baby squash can be used as appetizers, or left whole and sauteed with other vegetables.

Canning is not recommended because the tender summer squash will simply turn to mush during processing, unless you are making pickles. Zucchini can be substituted for cucumbers in some pickle recipes. The results are especially good in your favorite recipes for Bread and Butter Pickles.

Blanch and freeze cubes or slices of summer squash or grate and freeze zucchini, unblanched for making zucchini bread. The best way is to use over grown (10-12 inches) zucchini is to grate it and use in zucchini bread. Cut the squash in half lengthwise and cut away the seedy middle section. Wash, grate and freeze in one cup portions. Use zip closure freezer bags or rigid food containers, leaving 1/2 inch head space. Over size zucchini can also be used to make canned zucchini chutney. The over 12-inch monsters should go on the compost heap.

University of Illinois Extension

What Messages are You Sending Your Children Today?

It is easy in our busy life to forget to tell our children that we love them, to tell them in a way that doesn't communicate it to them or to send them angry messages that convey the opposite. Some children feel loved most when we do things for them. Repairing a broken swing or helping them with their homework can clearly say, "I love you."

Others feel very special when they receive gifts. Fixing a favorite lunch, or making a birthday cake can let them know you are thinking about them and they are special to you. Some need us to spend time with them regularly. Coloring a picture together, reading a story or going for ice cream speaks volumes to their hearts of your love. Others need to hear regularly "I love you" and "You are so important to me" before they feel assured of our love. And then there are those who need our physical touch before they truly feel loved–hugging, rocking, sitting together or holding hands as you cross the street.

When you think of telling each of your children how much you love them, consider which of the following would be most effective to each child:

·Make a playhouse with a sheet covering two chairs. Sit inside and drink pretend tea.

·Offer your lap to sit on while reading, watching TV or talking.

·Say "I sure enjoy being with you."

·Arm-wrestle or thumb-wrestle or find your tickle spots.

·Have your child help you grocery shop

·Take a walk or bike ride together.

·Put "You're special" notes in his lunchbox.

·Swing together at the park.

·Hug or give Eskimo kisses (rub noses)

·Go to the library and check out books to read together.

·Work on a craft or hobby together–sew, knit, do bead work, build with blocks, sculpt with clay, make a model car or airplane.

·Give a back rub.

·Make cookies together.

·Start a collection together: stamps, coins, or butterflies.

Noticing how each child sends love to you and others will clue you in on what speaks love the most to them. Does your child primarily tell you, hug you, pick up his toys, pick you flowers, or climb on your lap? Observing how each of your children give love can help you know how to speak love loud and clear to each of them.

At least once each day, find a way to tell your children you love the and at least once a month plan a special time with each child doing an activity they enjoy. For more information on love languages, read "The Five Love Languages" by Gary Chapman.

University of Illinois Extension

Control Fall Webworms Now

Control measures used immediately against fall webworms will be most effective while the caterpillars are still small and have not caused much damage.

Fall webworm adults are white moths that lay eggs in mid-summer on the leaves of crabapple, black walnut, white ash, and many other trees. The eggs hatch into yellowish caterpillars and larvae in late July and spin a silk tent over several leaves. As the caterpillars use up the food inside of the webbing, they make the tent larger to enclose more leaves. When fully grown, they are about an inch long. In late August or early September, the caterpillars will form pupate or cocoons in debris under the tree. They spend the winter as pupae, and emerge as moths next summer.

Control should be done at this time of year while the caterpillars are still small. Clipping off any branches containing tents and larvae and destroying them is a good bet. Infested trees can be sprayed with the organic insecticide Bacillus thuringiensis (Dipel, Thuricide). Several inorganic products are available. Check with your local Extension unit office or garden center for the best current recommendation. Remember to follow all label directions.

Control depends on the caterpillars enlarging the tent over treated leaves while the insecticide is still potent, since the insecticide spray does not penetrate the silk webbing. Damage by these insects does not usually result in the death of the tree because most food production by the leaves occurs in the spring before the fall webworms hatch. To prevent aesthetic damage, however, immediate control is essential.

University of Illinois Extension

It's not too early to think about next year's lawn. A well-established turf area this fall means a better chance to survive next summer's heat, humidity and potential drought. The end of August to Labor Day is considered by most experts as the time to renovate the lawn. Warm days cool nights and expected fall rains favor turf establishment. Fewer weed seeds germinating in the fall result in less competition for new grass seedlings.

The renovation method used depends on a variety of factors such as the amount of desirable permanent grass present and the amount and types of undesirable weeds. Thatch accumulations should also be considered. Soil preparation is just as crucial for seeding and sodding as it is for planting a tree, tomato or tulip. Unfortunately, preparation is time consuming and can be expensive. However, that is the first step in having a beautiful lawn.

For existing areas where a decent stand of grass is present and weeds are few, it may be acceptable to overseed the lawn with little preparation. Drop spreaders or slit seeders can be used to distribute seed over the area.

Slit seeders are commonly used by many lawn care companies but can be rented at some rental stores. These seeders create a groove in the soil and deposit the seed into the groove. This insures good seed to soil contact necessary for rapid germination and establishment. If a drop seeder or spreader is used, lightly rake the area to work the seed into the soil. Prior to seeding, mow the grass at a depth of three-fourths inch to allow germinating seedlings enough light to support their growth. Good soil-to-root contact is essential for sod establishment.

For areas with more weeds than desirable grass, it would be wise to basically start from scratch. Apply glyphosate (Round-Up, Kleen-Up) to the entire area. Glyphosate will kill any non-woody plant it touches. The entire plant, including the root system, is usually killed. Death usually occurs within days through the visual symptoms may take a week to appear. Take precautions to prevent spray drift on desirable ornamentals such as flowers, shrubs and trees. As with any chemical, read and follow all labeled instructions before spraying.

Wait seven days and remove the dead sod and weeds. A mechanical sod cutter can be rented. It's possible to lightly rototill the area and rake out the clods. Rototill the area to a depth of eight inches. Incorporate up to twelve inches of organic matter such as compost or leaf mold. Rototill several more times until the organic matter is distributed and the seedbed is loose and fine.

Make sure the soil isn't wet before tilling. Soil structure can be destroyed by working a wet soil. A hardpan layer usually develops on the surface several weeks later, limiting water and air movement. Rake out any large clumps or clods. Establish a soil grade lower in the middle of the yard.

Contact your county unit Extension Office for more information on seeding and sodding.

University of Illinois Extension

Brain Exercise Keeps Older Dogs Sharp

As dogs age, they may experience loss of mental sharpness, a condition known as geriatric cognitive dysfunction, similar to geriatric dementia in humans. According to Dr. Thomas Graves, an internist at the University of Illinois Veterinary Teaching Hospital in Urbana, signs of cognitive dysfunction include altered interactions with people, decreased activity, "accidents" in the house, disorientation, change in sleep patterns, and loss of learned behaviors.

Geriatric cognitive disorder shares its many signs with other conditions; for example, an alteration in the sleep-wake cycle and increased urination may instead be related to a urinary disorder, and lethargy may simply mean that the dog isn't feeling well. Since there is no gold standard for diagnosis of geriatric cognitive disorder, veterinarians perform a thorough exam and run laboratory tests to rule out other problems.

The physiology behind geriatric cognitive disorder is not fully understood, but dietary supplements, medications, and intellectual stimulation have all been shown to help maintain a healthy brain. In most cases, combining these approaches yields better results. Increasing dietary intake of antioxidants, such as Vitamins E and C and L-Carnitine, may help protect the brain and the rest of the nervous system from free-radicals, the reactive byproducts of normal body processes. (Free-radical damage is the primary suspect in the aging process of humans as well as dogs.)

Dietary studies indicate that puppies learn new tasks better when given antioxidant supplements, so antioxidant supplements may benefit the young as well as the more mature.

Dr. Graves cites studies on human aging that demonstrate the intellectual activities, new leisure, or hobbies can delay onset of dementia in older people. "We believe the same is true for dogs," he says. "Behavioral enrichment in the form of new experiences helps keep the brain active."

He explains that intellectual challenges for pets of all ages can be simple changes in routine. "If you always take your dog for the same walk, try a new route to a new park, even if the dog is resistant.

Dr. Graves also suggests replacing old toys with new ones regularly and trying different games and activities with a pet. Laboratory studies of dog behavior have shown that introducing different games and different toys improved dogs' ability to learn new tasks.

Keeping an aging dog socially active also keeps the brain sharp. If a dog is friendly, it can benefit from meeting new people and dogs on a regular basis. Dr. Graves also notes that introducing a new puppy into the household can help keep an older dog more active, both physically and mentally.

According to Dr. Graves, both the brain and the body work on a "use it or lose it" principle: "If a dog, or a human being for that matter, just sits around all day––of course, it's going to get older faster."

Dr. Graves suggests that older dogs visit a veterinarian at least once every six months. "A geriatric dog seeing a veterinarian once a year is like a geriatric person seeing a doctor once every four or five years." Since dogs experience more health problems as they age it makes sense that they see a veterinarian more often. In addition, any change in a geriatric pet's behavior warrants a visit to the veterinarian.

University of Illinois Extension

If you are blessed with a large crop of Zucchini, consider making Zucchini Bread. The following recipe is from the U.S. Department of Agriculture (USDA) and has been altered to make it a little lower in fat and sugar. It also uses whole wheat flour, which helps to increase fiber, a recommendation encouraged by the new 2005 Dietary Guidelines from USDA. This makes the recipe a healthier option for serving family and friends. Note the bread freezes very well, just be sure to wrap in airtight freezer container or freezer bag. This quick bread will be especially appreciated when gardens are no longer yielding and cold weather sets in.

Zucchini Bread

1 cup whole wheat flour

1 cup all purpose flour

1-1/2 teaspoons baking powder

1 teaspoon ground cinnamon

1/4 teaspoon baking soda

1/4 teaspoon salt

3 egg whites

1/2 cup sugar

1/3 cup oil

1-1/2 teaspoons vanilla

2 cups zucchini, coarsely shredded, lightly packed

Preheat oven to 350°F. Lightly grease or spray 9x5x3 inch loaf pan. Mix dry ingredients, except sugar. Beat egg whites until frothy. Add sugar, oil and vanilla. Continue beating for 3 minutes. Stir in zucchini; mix lightly. Add dry ingredients. Mix just until dry ingredients are moistened. Pour into loaf pan. Bake 40 minutes or until toothpick inserted in center comes out clean. Cool on rack. Remove from pan after 10 minutes. To serve cut into 18 slices about 1/2 inch thick. Yield: 18 slices.

Nutritional Analysis Per Slice: 115 calories, 3 grams protein, 17 grams carbohydrate, 4 grams fat, 0 cholesterol, 93 milligrams sodium. Exchanges: 1 carbohydrate, 1 fat. Source: USDA.

University of Illinois Extension

What Messages are You Sending Your Children Today?

It is easy in our busy life to forget to tell our children that we love them, to tell them in a way that doesn't communicate it to them or to send them angry messages that convey the opposite. Some children feel loved most when we do things for them. Repairing a broken swing or helping them with their homework can clearly say, "I love you."

Others feel very special when they receive gifts. Fixing a favorite lunch, or making a birthday cake can let them know you are thinking about them and they are special to you. Some need us to spend time with them regularly. Coloring a picture together, reading a story or going for ice cream speaks volumes to their hearts of your love. Others need to hear regularly "I love you" and "You are so important to me" before they feel assured of our love. And then there are those who need our physical touch before they truly feel loved–hugging, rocking, sitting together or holding hands as you cross the street.

When you think of telling each of your children how much you love them, consider which of the following would be most effective to each child:

·Make a playhouse with a sheet covering two chairs. Sit inside and drink pretend tea.

·Offer your lap to sit on while reading, watching TV or talking.

·Say "I sure enjoy being with you."

·Arm-wrestle or thumb-wrestle or find your tickle spots.

·Have your child help you grocery shop

·Take a walk or bike ride together.

·Put "You're special" notes in his lunchbox.

·Swing together at the park.

·Hug or give Eskimo kisses (rub noses)

·Go to the library and check out books to read together.

·Work on a craft or hobby together–sew, knit, do bead work, build with blocks, sculpt with clay, make a model car or airplane.

·Give a back rub.

·Make cookies together.

·Start a collection together: stamps, coins, or butterflies.

Noticing how each child sends love to you and others will clue you in on what speaks love the most to them. Does your child primarily tell you, hug you, pick up his toys, pick you flowers, or climb on your lap? Observing how each of your children give love can help you know how to speak love loud and clear to each of them.

At least once each day, find a way to tell your children you love the and at least once a month plan a special time with each child doing an activity they enjoy. For more information on love languages, read "The Five Love Languages" by Gary Chapman.

University of Illinois Extension

What Messages are You Sending Your Children Today?

It is easy in our busy life to forget to tell our children that we love them, to tell them in a way that doesn't communicate it to them or to send them angry messages that convey the opposite. Some children feel loved most when we do things for them. Repairing a broken swing or helping them with their homework can clearly say, "I love you."

Others feel very special when they receive gifts. Fixing a favorite lunch, or making a birthday cake can let them know you are thinking about them and they are special to you. Some need us to spend time with them regularly. Coloring a picture together, reading a story or going for ice cream speaks volumes to their hearts of your love. Others need to hear regularly "I love you" and "You are so important to me" before they feel assured of our love. And then there are those who need our physical touch before they truly feel loved–hugging, rocking, sitting together or holding hands as you cross the street.

When you think of telling each of your children how much you love them, consider which of the following would be most effective to each child:

·Make a playhouse with a sheet covering two chairs. Sit inside and drink pretend tea.

·Offer your lap to sit on while reading, watching TV or talking.

·Say "I sure enjoy being with you."

·Arm-wrestle or thumb-wrestle or find your tickle spots.

·Have your child help you grocery shop

·Take a walk or bike ride together.

·Put "You're special" notes in his lunchbox.

·Swing together at the park.

·Hug or give Eskimo kisses (rub noses)

·Go to the library and check out books to read together.

·Work on a craft or hobby together–sew, knit, do bead work, build with blocks, sculpt with clay, make a model car or airplane.

·Give a back rub.

·Make cookies together.

·Start a collection together: stamps, coins, or butterflies.

Noticing how each child sends love to you and others will clue you in on what speaks love the most to them. Does your child primarily tell you, hug you, pick up his toys, pick you flowers, or climb on your lap? Observing how each of your children give love can help you know how to speak love loud and clear to each of them.

At least once each day, find a way to tell your children you love the and at least once a month plan a special time with each child doing an activity they enjoy. For more information on love languages, read "The Five Love Languages" by Gary Chapman.

University of Illinois Extension

Control Fall Webworms Now

Control measures used immediately against fall webworms will be most effective while the caterpillars are still small and have not caused much damage.

Fall webworm adults are white moths that lay eggs in mid-summer on the leaves of crabapple, black walnut, white ash, and many other trees. The eggs hatch into yellowish caterpillars and larvae in late July and spin a silk tent over several leaves. As the caterpillars use up the food inside of the webbing, they make the tent larger to enclose more leaves. When fully grown, they are about an inch long. In late August or early September, the caterpillars will form pupate or cocoons in debris under the tree. They spend the winter as pupae, and emerge as moths next summer.

Control should be done at this time of year while the caterpillars are still small. Clipping off any branches containing tents and larvae and destroying them is a good bet. Infested trees can be sprayed with the organic insecticide Bacillus thuringiensis (Dipel, Thuricide). Several inorganic products are available. Check with your local Extension unit office or garden center for the best current recommendation. Remember to follow all label directions.

Control depends on the caterpillars enlarging the tent over treated leaves while the insecticide is still potent, since the insecticide spray does not penetrate the silk webbing. Damage by these insects does not usually result in the death of the tree because most food production by the leaves occurs in the spring before the fall webworms hatch. To prevent aesthetic damage, however, immediate control is essential.

University of Illinois Extension

If hard times come, will your family get through them? It is possible to develop the traits necessary for families to thrive even in challenging, changing times. Laurie Kramer, University of Illinois professor of applied family studies, gives her top ten tips for building resiliency into your family.

1.Talk to each other. It's a busy world, and it's easy to get sidetracked. That said, relationships won't grow stronger unless you talk to each other regularly.

2.Listen more. If parents are quiet long enough, kids will often open up, and that's really what you want. Talk less and really listen to what your kids are dealing with during the day, what they're thinking about, what they're excited about, and what they're confused about.

3.And do it with regularity. Research shows the importance of routine in family relationships. Plan to spend time with each other–whether it's a bedtime ritual for little kids, or a once-a-week pizza night with teenagers. Also spend time with each child individually every so often.

4.View your problems as being solvable and approach them that way. There's nothing you're facing now that other families haven't faced and gotten through–together. Try to remember how you solved a problem in the past and see if there are strategies you can apply to this situation. Sometimes, families lack confidence or they may need help figuring out how to cope with situations. It's not a sign of failure to seek help from a counselor.

5.Maintain a strong relationship with your spouse or partner. This relationship is the backbone of your family, and it can be kept strong by applying rules 1 through 4 to the important adult in your life. That said, resilient families come in all shapes and sizes. If there is no other adult to lean on in your family, rule number 6 is even more important.

6.Build a strong support system of friends and family. This can include neighbors and other families who have similar interests or kids of the same ages. Many families find support in a spiritual community, but not all strong families have spirituality as their guiding force. Grandparents, uncles, and aunts can help fill this important role.

7.Develop a network of professional support or family life. Sometimes you just need an expert's opinion. Don't wait until a problem arises before you find a good pediatrician; get to know your children's teachers; and say more to your child-care provider than hi and goodbye at the end of the day. Attend parenting programs that look interesting to you. Consult a family life educator or counselor before you reach a crisis point. Read books and web pages that support family live.

8.Conflict is inevitable–fight fair. Accept that people in your family are going to behave in frustrating ways sometimes and learn ways to calm yourself before dealing with those situations. Don't confuse the person with the behavior. Work at developing patience and tolerance and learn to look at situations from the other person's perspective.

9.Don't allow anger over something that happened outside the family to explode inside the family. Sometimes anger at a supervisor, mother-in-law, or a divorced spouse can be displaced onto family members who had nothing to do with getting you upset. If you're angry, try to figure out why you're angry and deal with it at the appropriate time–with the appropriate person.

10.Cultivate optimism. Hopeful people see the bright side of challenges, not just the problematic aspects. Try not to jump to negative conclusions about what other people are doing or intending. Then you have a starting point for working through the problem together. Optimism may be the true source of happiness and resilience.

University of Illinois Extension

Athletics is becoming increasingly competitive. More and more stress is being placed on how well you perform. To reach your highest potential, all of your body systems must be perfectly tuned. Nothing is more important to your well-being and ability to perform than good nutrition. Eating the right foods helps you maintain desirable body weight, stay physically fit, and establish optimum nerve-muscle reflexes. Without the right foods even physical conditioning and expert coaching aren't enough to push you to your best. Good nutrition must be a key part of your training program if you are to succeed.

There is no one "miracle food" or supplement that can supply all of your nutritional needs. Certain foods supply mainly proteins, other foods contain vitamins and minerals, and so on. The key to balancing your diet is to combine different foods so that nutrient deficiencies in some foods are made up by nutrient surpluses in others. Eating a variety of foods is the secret.

The nutrients–the proteins, carbohydrates, fats, vitamins, minerals, and water–are teammates that work together to provide good nutrition. Just as each team member carries out different tasks during a game, each nutrient performs specific functions in your body. A lack of just one nutrient is a disadvantage to your body, just as losing a player to the penalty box is a disadvantage for a hockey team. Your body needs all these nutrients all of the time, so the foods you eat should supply them every day.

Just because you are not hungry does not necessarily mean that your body has all the nutrients it needs. You can fill up on foods that contain mostly carbohydrates and fats, but your body still has basic needs for proteins, minerals, and vitamins.

University of Illinois Extension

Waking up is hard to do and it is especially difficult for "non-morning" people. But as sure as the sun is going to shine, breakfast will always be an important meal of the day for people of all ages.

Throughout the night, our bodies use up the food eaten the evening before. When we wake up, our bodies need a new supply of energy. Not eating can bring on feelings of weakness and hunger, often called "mid-morning slump."

Children and adults need about 50 nutrients daily for body growth, maintenance and repair. No single food contains all of these nutrients in the required amounts. A variety of foods from the five groups of the Food Guide Pyramid should be eaten every day.

A healthy breakfast should provide two servings from the Bread and Cereal Group, one or more servings from the Fruits and Vegetables and one serving from the Dairy Group. It might also include one from the Meat Group occasionally.

Quick Breakfast Ideas–Breakfast does not need to be limited to traditional "breakfast" foods. Many foods can be included for a nutritious breakfast. Try some of the following with a glass of milk for a quick nutritious breakfast:

·Turkey or chicken sandwich with fruit

·Spaghetti with tomato sauce

·Peanut butter and jelly on whole wheat toast

·Cornbread with applesauce

·Tuna on toast and fruit

·Grilled cheese and fruit

·Macaroni and cheese with fruit or juice

·Egg sandwich and fruit

·Low fat yogurt with fruit or granola

·Cottage cheese with fruit

·Celery stuffed with peanut butter

·Frozen waffles, pancakes or French toast with applesauce topping

·Try different breads such as: bagels, lowfat muffins, English muffins, pita bread, whole wheat bread or rolls

A good breakfast will get everyone in the family started off on the right foot.

Surprise Muffins

1-1/4 cups flour

3 teaspoons baking powder

1 teaspoon salt

2 cups corn flake cereal

1 cup milk

1 egg

1/3 cup shortening

1/4 cup preserves or jam

Stir together flour, baking powder, salt and sugar. Set aside. Measure corn flake cereal into large mixing bowl. Stir in milk. Let stand 2 to 3 minutes or until cereal is softened. Add egg and shortening. Beat well. Add flour mixture, stirring only until combined. Divide batter evenly into 12 greased 2-1/2 inch muffin pan cups.

Make a deep indentation in top of batter for each muffin. Fill each with measuring-teaspoon of preserves. Bake at 400°F about 25 minutes or until golden brown.

University of Illinois Extension

Stress can come from all directions. We live in a stress-filled world. Rather than only looking for ways to change the stress-filled situations, look for stress that can work for you. These strategies are concrete suggestions to make stress work in your favor.

Organize. Disorganization creates stress. Taking the "dis" out of disorganization can produce a sense of control in knowing what will happen, that, in turn, reduces stress.

Create environments that reduce stress. Colors of the walls, floor coverings, and furniture can reduce stress. Hues such as cooling greens and blues are positive colors that can reduce stress and create a sense of well-being.

Use stress as a teacher. As a crisis occurs, stop and think of how to use it to make things better. Make lemonade out of the lemons in life.

Leave time for the unexpected. Look for the natural coping ability to deal with the unexpected. Coping requires time. Time is needed to perceive a crisis and to rally our internal and external resources.

Choose friends carefully. Your choice of friends can be the key to stress reduction. Friends should be people who help us to increase our strengths and create innovative solutions to stressful situations. They support us and reaffirm that we are not alone.

Stop and look at yourself. Take time to recognize signs of stress like anger, over extension in outside activities, work and sleep habits. As you become aware of these signs, you are beginning to identify how to make stress work. You are being proactive and not reactive to situations.

Accept what cannot be changed. We can accept what we cannot change by changing what we can. Make choices that are realistic, not out of reach.

Don't say yes to everything. Recognize what your strengths are and focus on taking the time to do a project built on them. Taking on too many projects results in loss of control and creates stress.

Make decisions. Indecision increases stress. Good leaders make decisions and act on them. If a bad decision is made, reevaluate.

Maintain a sense of humor. Laughing at oneself can release potential stress from the inside. And laughing creates less wrinkles than worrying.

University of Illinois Extension

High blood pressure (hyper-tension) is a common problem. It affects one in five Americans. High blood pressure is a pattern of consistently elevated blood pressure as determined by several blood pressure measurements using the same equipment under relaxed conditions. Blood pressure readings measure the amount or pressure exerted on arteries during two phases of the heartbeat, contraction and resting. Normal BP is 140 over 90 or less.

A diagnosis of high blood pressure is a serious matter, although it usually does not give any warning signals until serious damage has been done. Left untreated, high blood pressure increases the risk of strokes, heart disease and kidney failure. In most cases, there is no easily identified cause for elevated blood pressure.

Researchers have produced high blood pressure in test animals by feeding them a high salt diet. It is a well established fact that the sodium in salt and processed foods increases blood pressure in most people, once the diagnosis of high blood pressure has been made. Salt naturally contains more sodium than any other food in the human diet. Salt serves as both a preservative and a flavor enhancer in foods.

Salt (or sodium) plays an important role in the commercial production and preservation of food products. When sodium is isolated from salt, it is tasteless. Therefore, processed foods can be high in sodium without tasting salty.

Experts do not claim that salt is the sole cause of high blood pressure, but if you are salt sensitive it is a real hazard. Recent research suggests that individuals vary greatly in their response to sodium. However, at this time there is no reliable means for distinguishing highly salt sensitive patients from those who are less sensitive. According to the 1999 John Hopkins White Paper on Hypertension, sodium may be more detrimental to blood pressure in the elderly (over 60) than younger patients.

The researchers also concluded that a high salt diet has no known health benefits. In light of these findings, experts advise patients to maintain their intakes at low to moderate levels. A healthy diet rich in fruits, vegetables, low-fat dairy products and whole grains and moderate amounts of animal protein was also very effective in reducing blood pressure. The dietary information is one of the most significant recent advances in the field of hypertension prevention. In the Dietary Approaches to Stop Hypertension (DASH) trial, investigators found significant improvement in blood pressure by making certain dietary changes in patients.

Avoiding salt (sodium) in processed foods has been made easier by labeling laws, which require manufacturers to determine the level of sodium per serving. The Nutrition Facts panel on processed foods states the amount of sodium in a suggested serving, not the amount in the entire package.

Because sodium is tasteless, reading the label is your best defense against eating too much sodium. For example, a serving of pancakes (2 pancakes) prepared from a mix can contain 3 to 4 times more sodium than a serving of salted peanuts. The pancakes do not taste salty, but the peanuts do. Remember salt is not the dietary villain, rather it is sodium.

Obesity, age, existing chronic disease, high blood cholesterol, race, as well as other factors heighten the risk of high blood pressure. Weight loss has been proven to be very effective in the treatment of high blood pressure. Drug therapy (prescribed medications), life-style changes (diet and exercise) and behavior changes (reduced stress) can be equally important. A "treatment program" consisting of several parts has been most successful in reducing the death rate due to high blood pressure.

With early, if not lifelong treatment, one can survive high blood pressure. Simply popping a pill as prescribed by your doctor is not very effective. Working with your doctor in finding the treatment program that works best for you is important. Research indicates that 30 to 40 percent of patients with poorly controlled high blood pressure suffer strokes, heart attacks and kidney failure because they do not stick to their treatment program.

Poor compliance is understandable since many patients have no symptoms and are expected to make undesirable lifestyle changes and take costly medications that may cause unpleasant side effects. Remember those who have gone before you. High blood pressure isn't called the "silent killer" for nothing.

For more information on high blood pressure and the latest treatment methods, visit the National Heart, Lung and Blood Institute website at

http://www.nhlbi.nih.gov/index.htm

or call the center at 800-575-WELL.

University of Illinois Extension

A little bit of savings can make a big difference. If you reduce spending by $1 a day, and instead add that amount to your retirement account (with a 10% return rate) in 20 years your retirement fund would increase by almost $21,000. That's enough to add $190/month to your retirement income over a 25-year retirement period. To learn more about saving money for retirement, visit the Plan Well, Retire Well website at

www.RetireWell.uiuc.edu.

University of Illinois Extension

Encourage your child to begin long-term savings. Many large, no-load mutual fund companies allow kids to contribute to their own education IRA. The money contributed doesn't have to be earned income; it can be gift money. This may be a good way for your child to begin saving for education after high school.

University of Illinois Extension

If you've looked lately at the "Nutrition Facts" panel on a pack of sugar-free gum or candy, you might be surprised to see that it contains "sugar alcohol." Don't let the name fool you. These ingredients were given this consumer-friendly name because part of their structure resembles sugar and part is similar to alcohol.

Don't be confused. Although they share a similar name, sugar alcohol and alcoholic beverages do not have the same chemical structure. Sugar alcohol does not contain ethanol, which is found in alcoholic beverages.
What is sugar alcohol?

Sugar alcohols, also known as polyols, are ingredients used as sweeteners and bulking agents. They occur naturally in foods and come from plant products such as fruits and berries. As a sugar substitute, they provide fewer calories (about a half to one-third less calories) than regular sugar. That is because they are converted to glucose more slowly, require little or no insulin to be metabolized and don't cause sudden increases in blood sugar. This makes them popular among individuals with diabetes; however, their use is becoming more common by just about everyone. You may be consuming them and not even know it.

Identifying them

Common sugar alcohols are mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol and hydrogenated starch hydrolysates (HSH). Sugar alcohols are not commonly used in home food preparation, but are found in many processed foods. Food products labeled "sugar-free", including hard candies, cookies, chewing gums, soft drinks and throat lozenges often consist of sugar alcohols. They are frequently used in toothpaste and mouthwash too.

Check carbohydrates

So why are sugar alcohols used so often? For one thing, they help to provide the sweet flavor to food in many products marketed towards individuals with diabetes. But, beware! There is often the misconception that all sugar alcohol-containing products are "free foods." Some of these products may still contain significant amounts of carbohydrates. It's important to check the food label for the total carbohydrate contained in the product and talk with a registered dietitian to determine how it will best fit into your meal plan.

If a manufacturer uses the term "sugar free" or "no added sugar," they must list the grams of sugar alcohols. If more than one sugar alcohol is used in a product, the "Nutrition Facts" panel will list the amount of sugar alcohol it contains under the total carbohydrate. If just one sugar alcohol is used, the label will list its specific name, for example, "mannitol" or "hydrogenated starch hydrolysates."

Pros and cons of sugar alcohols

On the positive side, sugar alcohols contain less calories (1.5–3 calories per gram) than sugar (4 calories per gram), and they do not cause tooth decay like sugar does. Therefore, many "sugar-free" gums including Trident® and Extra® are made with sugar alcohols. Sugar alcohols also add texture to foods, retain moisture better and prevent foods from browning when they are heated.

Unfortunately, there are some negatives associated with sugar alcohols. The most common side effect is the possibility of bloating and diarrhea when sugar alcohols are eaten in excessive amounts. There is also some evidence that sugar alcohols, much like fructose (natural fruit sugar) in fruit and fruit juice can cause a "laxative effect." Weight gain has been seen when these products are overeaten. The American Diabetes Association claims that sugar alcohols are acceptable in a moderate amount but should not be eaten in excess. Some people with diabetes, especially Type I diabetics, have found that their blood sugars rise if sugar alcohols are eaten in uncontrolled amounts.

Sugar alcohols vs. artificial sweeteners

Sugar alcohols and artificial sweeteners, such as saccharin (Sweet & Low® and aspartame (Equal® or Nutrasweet®), are not one and the same. One difference between the two types of sugar substitutes is that the artificial sweeteners contain zero calories whereas sugar alcohols contain about 2.6 calories per gram. Another issue is diabetes management. Artificial sweeteners do not contain carbohydrates so they do not cause blood sugar to elevate, whereas sugar alcohols have some effect on blood sugar. Overall, both can be useful in diabetes management when used properly.

Forms of sugar alcohol

Mannitol occurs naturally in pineapples, olives, asparagus, sweet potatoes and carrots. It is extracted from seaweed for use in food manufacturing. Mannitol has 50-70 percent of the relative sweetness of sugar, which means more must be used to equal the sweetness of sugar. Mannitol lingers in the intestines for a long time and therefore often causes bloating and diarrhea.

Sorbitol is found naturally in fruits and vegetables. It is manufactured from corn syrup. Sorbitol has only 50 percent of the relative sweetness of sugar which means twice as much must be used to deliver a similar amount of sweetness to a product. It has less of a tendency to cause diarrhea compared to mannitol. It is often an ingredient in sugar-free gum and candies.

Xylitol is also called "wood sugar" and occurs naturally in straw, corncobs, fruit, vegetables, cereals, mushrooms and some cereals. Xylitol has the same relative sweetness as sugar. It is found in chewing gums.

Lacitol has about 30-40 percent opf sugar's sweetening power, but its taste and solubility profile resembles sugar so it is often found in sugar-free ice cream chocolate, hard and soft candies, baked goods, sugar-reduced preserves and chewing gum.

Isomalt is 45-65 percent as sweet as sugar and does not tend to lose its sweetness or break down during the heating process. Isomalt absorbs little water, so it is often used in hard candies, toffee, cough drops and lollipops.

Maltitol is 75 percent as sweet as sugar. It is used in sugar-free hard candies, chewing gum, chocolate-flavored desserts, baked goods and ice cream because it gives a creamy texture to foods.

Hydrogenated starch hydrolysates (HSH) are produced by the partial hydrolysis of corn. HSH are nutritive sweeteners that provide 40-90 percent of the sweetness of sugar. HSH do not crystallize and are used extensively in confections, baked goods and mouthwash.

Source: Yale-New Haven Hospital