With the holiday season approaching everyone is thinking about family gatherings, great meals, and shopping for those "perfect" gifts. It's our overwhelming desire to please that often makes us careless when we are shopping and spending. No one wants their holiday to be ruined by becoming the victim of identity theft The burden of resolving problems connected with being victimized will create a less than perfect memory of how you spent those precious holiday moments.

According to U of I Extension Consumer and Family Economic professionals, it's important to act immediately and aggressively if you become a victim of identity theft. Keep a log of all steps accomplished along with conversations, including dates, times, names and phone numbers. Use certified mail to send all correspondence with a return receipt requested. Keep copies of all letters and documents related to your efforts. Immediately complete the following four tasks:

·Contact the police department where the identity theft took place. Be sure to get a copy of the police report for yourself.

·Call or write the three top credit bureau fraud departments. Request that a "fraud alert" be placed in your file and request your personal approval for any further credit purchases.

·Close all accounts with banks and credit card companies that may have been accessed fraudulently or opened by an identity thief. This must be done within two days of learning that you have become a victim of identity theft.

·Open new checking and savings accounts with new account numbers and passwords. Be sure to use passwords that are difficult for thieves to break. Never use the last four digits of a social security number, a child's name, birth date, etc.

Other steps to complete are:

·Contact the Federal Trade Commission Hotline for information about how to resolve your problem: 1-202-382-4357 or http://consumer.gov/idtheft/index.html

·Prove your innocence by filling out affidavits and have them notarized. Get a standard ID Theft Affidavit at the above mentioned website.

·Report stolen checks or bank accounts to one or all of these companies:

National Processing Company Telecheck

(800) 5526-5380 (800) 710-9898

Equifax SCAN CheckRite

(800) 437-9263 (800)262-7771 (800) 766-2748

Chexsystems CrossCheck

(800) 428-9623 (800) 552-1900

Remember, the best way to solve any problem is to prevent it from happening in the first place. Guard your credit cards, checks and bankcards well. Never leave a purse unguarded in a shopping cart, never give personal information that is unnecessary to complete a purchase; if you are pressured to provide information ask for the request in writing. Don't give personal information over the phone, shred mail containing personal information before throwing it in the trash, be vigilant at all times. Remember to thank the clerk who asks for identification for your credit card purchase. He or she isn't trying to make your life difficult, you are being protected from theft.

Bless them and have a great holiday season!

Teresa Adams

Health Promotion Coordinator

The cranberry is one of only a few fruits native to North America. The Native Americans had used cranberries for medicinal purposes and as a natural dye for rugs, blankets and clothing long before the early settlers arrived.

Cranberries were plentiful in Massachusetts in 1620 and there is speculation that they may have been served at the first Thanksgiving dinner, although we have no way of knowing for sure. Today it is certainly found on most Thanksgiving menus.

Cranberries are most often thought of as a garnish for Thanksgiving turkey, but are actually a versatile food that can be used in casseroles and stews, as well as desserts.

Nutritional Content

Cranberries are low in calories, about 47 calories per cup raw, and a good source of vitamin C. Because they are so tart, cranberries are often made into sweetened sauces and juices adding more calories. They are fat free, sodium free and a good source of fiber.

In the Market

The wild cranberry has been replaced by cultivated varieties that are larger, glossier and more flavorful. Most cranberries in the United States are grown in Wisconsin and Massachusetts.

Only about ten percent of the crop is sold fresh and the rest is sold either in juice or canned cranberry sauce. Fresh cranberries are most plentiful September through December for the holiday season.

Using Cranberries

Cranberries store well and can be frozen in plastic bags for future use. The frozen berries can be cooked without thawing.

Clean cranberries by placing them in a basin of cold water–twigs, leaves and unripe berries will float to the surface and can easily be discarded.

Cranberries are too tart to eat raw or unsweetened. They are often combined with a sweeter fruit, such as apples or pears so very little sugar is needed.

Cranberries can be used in many ways:

·Stirred into meat and poultry stews to provide tartness and some thickening.

·Juice used to poach apples or pears

·Chopped and stirred into rice

·Dried, sometimes called craisins, can be substituted for raisins in cookies and muffins.

Cranberry-Apple Coffee Cake

Topping:

1/2 cup brown sugar, packed

1 tablespoon cornstarch

1/4 teaspoon cinnamon

1-1/2 cups cranberries, chopped

1-1/2 cups finely chopped peeled tart

apple

1/2 cup orange juice or apple juice

Cake:

1-1/2 cups flour

1 teaspoon baking powder

1/4 teaspoon salt

1/8 teaspoon baking soda

1/4 cup vegetable oil

3 tablespoons butter or margarine,

Softened

3/4 cup sugar

1 egg

3/4 cup low fat milk

2 teaspoons vanilla extract

Prepare topping: Mix together brown sugar, cornstarch and cinnamon in a medium saucepan. Stir in cranberries, apple and juice. Bring mixture to a boil, stirring constantly. Cook, stirring until mixture thickens and the berries soften, about 2 minutes. Remove from heat and let cool.

Prepare cake: Mix together flour, baking powder, salt and baking soda in a medium bowl. Beat oil and butter in a large bowl until well mixed. Gradually add sugar, beating until well blended. Add egg and beat until smooth. Beat in half of the flour mixture until just mixed. Beat in the milk and vanilla. Add remaining flour mixture, beat until batter is smooth.

Place batter into a 9-inch round or square pan coated with cooking spray. Spread to the edges. Spread fruit topping evenly over the batter. Bake at 375°F for 40-50 minutes until a toothpick inserted in the center comes out clean. Sprinkle with 1 tablespoon sugar. May be served warm or cooled. Serves 12.

Nutrition information per serving: 257 calories, 8 g fat, 25 mg cholesterol, 44 g carbohydrate, 112 mg sodium, 3 g fiber.

University of Illinois Extension

Sunflower seeds usually are left on the flower to dry. The flower may need to be wrapped with cheesecloth or old clean pantyhose to prevent birds and squirrels from eating the seeds. Seeds may be dried in the sun or in a dehydrator at 100°F for 3 to 4 hours (higher temperatures affect the flavor). When seeds are dried, they can be roasted in a shallow pan at 300°F for 10 to 15 minutes. Salt after roasting.

University of Illinois Extension

Frozen turkey must be kept at a safe temperature during thawing. According to the United States Department of Agriculture, while frozen, a turkey is safe indefinitely. However, if the bird is allowed to thaw at a temperature above 40°F, any harmful bacteria that may have been present before freezing can start to grow again unless proper methods are used. There are 3 safe ways to thaw food at home: in the refrigerator, in cold water, and in the microwave oven.

To thaw in the refrigerator, place turkey on a tray and allow approximately 24 hours of thawing time for every 5 pounds of turkey. If you have a 12 to 16 pound whole turkey, it will take about 2 to 3 days to thaw in the refrigerator. A 20 to 24 pound bird will take 4 to 5 days.

For cold water thawing, allow about 30 minutes defrosting time per pound of turkey. Be sure the turkey is in leak-proof packaging. Submerge the turkey in cold water and change water every 30 minutes until the turkey is thawed. For a 12 to 16 pound turkey allow about 6 to 8 hours. For 20-24 pounds about 10-12 hours will be needed. Note, turkey thawed by the cold water methods should be cooked immediately because conditions were not temperature controlled.

Microwave thawing is safe if the turkey is not too large. Check the manufacturer's instructions for the size turkey that will fit into your oven, the minutes per pound, and the power level to use for thawing. Cook immediately after thawing.

NOTE: If the turkey is purchased stuffed and frozen, it should NOT BE THAWED before cooking. Follow package directions for proper handling and cooking.

For more information on meat, poultry and egg products, contact the USDA Meat and Poultry Hotline: 1-888MPHotline (1-888-674-6854) or FSIS Web site:

www.fsis.usda.gov

University of Illinois Extension

Turkey is low in fat and high in protein. It is an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. A serving of turkey is a 2 to 3 ounce cooked portion. The Food Guide Pyramid suggests 2 to 3 servings from the meat group each day.

The portions below represent 100 grams, approximately 3-1/2 ounces, of sliced meat from a whole roasted turkey.

A 3-1/2 ounce portion of turkey is about the size and thickness of a new deck of cards. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. One gram of fat contains 9 calories, and one gram of protein contains 4 calories.

Meat Type Calories Total Fat Protein

Breast with skin 184 8 grams 29 grams

Breast w/o skin 161 4 grams 30 grams

Wing w/skin 238 13 grams 27 grams

Leg w/skin 213 11 grams 28 grams

Dark meat w/skin 232 13 grams 27 grams

Dark meat w/o skin 192 8 grams 28 grams

Skin only 482 44 grams 19 grams

Resource: USDA Nutrient Data Laboratory–Turkey (Young Hen)

To calculate calorie intake, total fat, vitamins, minerals and other nutrients for an entire day, use the University of Illinois Nutrition Analysis Tool at

http://www.ag.uiuc.edu/~food-lab/nat/

University of Illinois Extension

Holiday Hazards for Your Pets

'Tis the season to be jolly and your pets want to celebrate as much as you do. They can't wait for the turkeys, hams, desserts, decorations, parties and, best of all, the Christmas tree. All of these holiday items and events can cause problems or even be dangerous for your pet.

Think about your pets' needs before company arrives. Is your cat terrified by a house full of people? Does your dog tend to jump on guests? Do your pets snap or bite if handled too much? It may be less stressful for them and your guests to put animals in a quiet room by themselves during gatherings.

If you plan to have houseguests, assess your pet's behavior and take corrective action before you have problems. For example, you may have elderly or frail guests, or those that do not care for dogs. Train your dog not to jump on guests and to behave calmly. Train your pets not to beg and to sit quietly before they get any meals.

Holiday turkeys and hams are very tempting to dogs and cats. They can eat large quantities, cooked or raw, in a short time. Often this results in an upset belly, vomiting and diarrhea for a day or two. In some cases, dogs, especially, get severe pancreatitis from eating foods to which they are not accustomed.

Remember, anything used to prepare or serve the holiday dinner is inviting to your pets. This includes skewer and strings used to close the turkey and carving knives. Attempts to swallow these items bring predictably bad results. Bones should not be fed to pets, especially ham bones. These are exactly the right size to get lodged in intestines. If this happens, it is a surgical emergency.

Cats like to chew on plants. Be careful with poinsettias. Although not severely toxic, poinsettias can give your cats an upset belly with some vomiting. To help keep your cats happy and away from household plants, provide them with some wheatgrass to chew on.

The Christmas Tree–Pets adore these as much as you do. Cats like to climb on them, until they fall over. Dogs prefer to body slam them. Pets and youngsters can get cut feet from stepping on broken ornaments. Dogs and cats sometimes like to mark trees with urine. Dogs like to eat ornaments and candy canes, including the wrappers. Many pets like to chew on light cords which can shock or kill them. Dogs and cats eat tinsel, which can lodge in their intestines and cause a blockage.

If you have pets, anchor your Christmas tree to the wall in two spots for stability. Avoid all edible ornaments, and avoid putting breakable ornaments near the bottom of the tree. Tape light cords against the tree or wall, so they aren't lying on the floor, inviting your pets to chew on them. Avoid tinsel altogether if you have young, playful pets. They see it as a moving, irresistible toy.

Make sure your pets get plenty of attention and exercise during the holiday season. This makes them less likely to get into mischief.

Check with your local veterinarian for more suggestions.

University of Illinois Extension

Many homes in rural areas do not have access to rural water lines. Occasionally, well and plumbing systems need to be disinfected. Disinfecting your water system can be done by shock chlorination.

To disinfect a well contaminated with bacteria, a disinfectant such as chlorine tablets or chlorine bleach will work. For drilled wells, the top of the well casing will have to be disassembled. For dug wells, simply open the cover and add the disinfectant. The amount of disinfectant required is determined by the amount of water in the well. For example, a well 5 feet in diameter that has 30 feet of water would require 8.5 gallons of bleach. A table that shows the amount of chlorine to use is available in local Extension offices. The chlorine should be added to about 10 gallons of water and poured into the well, covering as much of the walls as possible.

All faucets in the home should be turned on until a strong odor of chlorine is noticeable at each faucet. Afterwards, water flow should be stopped for at least 12 hours. It is usually easiest to do this as a late evening and overnight activity.

After allowing the chlorine to sit in the lines, all the faucets should be opened until the chlorine odor disappears. Faucets that drain into septic systems should only be turned on to low flow, to avoid overloading the system.

Once this procedure is completed, the water should be used for a week or two, then tested for contamination. Private water testing labs can do this. It is probably a good idea to contact several labs to compare prices. If contamination is again present, the source for the contamination should be determined and corrected before the water supply will remain sanitary. Shallow dug wells have a greater chance of being contaminated compared to drilled wells, simply because they are more susceptible from surface contamination. A licensed well contractor or plumber may be needed to locate the source of contamination.

University of Illinois Extension

Water is a basic necessity for all life. Without it, life can't exist. Even when water is limited, living organisms suffer. You are no exception. For young athletes, not enough water means they can't do their best. It can even cause serious health problems.

Our blood circulates like an ocean within us. The water in blood helps carry nutrients and energy to our body cells. It also carries waste products away from our cells for excretion from our body. Water helps regulate our body temperature, too–an important factor for all of us.

Young athletes have a special need for water. When they participate in a sport like track or volleyball, they burn a lot of food energy (called calories). Some of that unleashed energy powers muscles. But some of that energy is released as heat. Water keeps them from overheating. Sweating and evaporating from the skin cools them down. However, water is lost in the process. That can be dangerous if the water is not replenished. If you run low on water, your body can overheat, like a car that is low on cooling fluid. Losing just two percent of the body's water can hurt performance. A five percent loss can cause heat exhaustion. A seven percent to ten percent loss can result in heat stroke and death. Dehydration can kill.

Young athletes have a lot of growing to do. New muscle tissue must be made. Bones need to grow rapidly. And, with all of the physical activity, some tissues need to be repaired. All of this metabolic activity requires an abundance of nutrients and energy carried to body tissues and waste products carried away. Water allows all of this to happen. Water is vital for young athletes' growth, repair, and physical activity.

Just Satisfying Thirst Is Not Enough

Thirst is your body's signal that you need to drink water. By the time you feel thirsty, you may have already lost one percent to two percent of your water–and that's enough to hurt performance. But just drinking enough to satisfy your thirst may not supply your body's needs. If you drink only enough to satisfy your thirst, your body may take up to 24 hours to fully rehydrate its cells and regain maximum performance.

When you participate in a sporting event or practice session, follow these guidelines:

·Don't wait until you are thirsty before drinking water.

·Drink more than enough to satisfy your thirst.

·Drink more than you think you need before an event or practice to make sure you are fully rehydrated.

Restricting Water–A Deadly Practice

There is an old misconception that is dying hard. It is similar to the hard-line "no pain: no gain" training philosophy that we now know is also false.

Many coaches and athletes once believed that restricting water during a competition or practice session toughened an athlete–that somehow athletes needed less water. Unfortunately, some people still follow this practice that lowers performance and is downright dangerous. Without enough water to cool itself, the body can overheat to dangerous levels.

Conditioned athletes need more water–not less. The conditioned athlete is able to store and burn more energy in a shorter time. That means your body releases more heat, requires more cooling, loses more water, and needs more water to replenish its stores. Also, you may have increased your sweating response, which means you lose even more water. As an in-shape athlete, you need more water than other people.

When you feel exhausted and hot during a workout or game, drinking large amounts of water very rapidly may cause discomfort or stomach cramps. But that is not a good reason to restrict water. Drinking moderate amounts at frequent intervals is the best strategy during competition or practice. About one cup (six to eight ounces) of cool water every 15 to 20 minutes during an activity is about right for most athletes. Some athletes can drink a bit more than this at each interval. Cool water (40-50 degrees Fahrenheit) is best. Cool water helps absorb body heat. And it empties from the stomach into the intestine at a fast rate, which allows it to be absorbed rapidly into the body.

Weighing In, Weighing Out, and Drinking the Difference

Most of the weight you lose during an event or training session is water lost through sweat. Of course, you lose some weight when your body burns materials for energy. For example, the glycogen stored in liver and muscle cells is used for energy, which results in some weight loss. Some fat and protein is burned for energy, too, and that results in additional weight loss. However, most of the weight you lose during strenuous physical activity is water lost through perspiration.

Some coaches and trainers weigh athletes before a contest or workout and then again after the activity is over. Before the athletes leave the facility, they are encouraged to drink water until they are within one pound of their pre-session weight. Two eight-ounce cups of water are consumed for each pound lost. This practice–weighing in, weighing out, and drinking the difference–is an excellent way of guarding against dehydration. You can do this on your own even if your coach doesn't require it.

Avoid Drinks with Caffeine

Some drinks that have caffeine, such as colas and iced tea, are advertised as thirst quenchers. Do not use caffeine-containing beverages as fluid rehydration drinks shortly before, during, and after a practice or competition. Caffeine acts as a diuretic. It increases urine output and can promote dehydration.

University of Illinois Extension

Getting Extra Help

There are times when parents may consider seeking extra help for their children. Specific behavior happening regularly indicates extra help is needed. Everyone has those days when it is difficult to concentrate, so look for the behavior to show consistent patterns.

Some kids are easily distracted by other things going on around them. It is difficult for them to remain focused. Noise, movement and scenery demand their attention. They are more interested in what is going on around them. They may not be able to resist day dreaming. At break time, schedule a day dreaming break.

Little Joey may like to talk to anyone and everyone around him. His report card always says he talks to others too much. It is often easy to spot the disruptive child. This is the one who talks to their friends, teases everyone, squirms in their seat, or finds every excuse to get up and walk around. Cory also has a short attention span but moves a little slower. He quietly watches the bird build a nest out the window, or daydreams about the ball game later in the day.

Memorization, reading slowly, and not doing well on tests are other indicators that extra help may be beneficial. This child may be able to discuss the material and may know the topic, but can't retain the information.

If the child regularly complains of stomach aches before going to school or is easily frustrated when it is time to do homework, parents will want to look for the cause.

Children learn social skills while in school, as well as academic skills. While not every child needs dozens of close friends, every child does need to learn how to get along with their peers.

When you have questions about getting extra help, talk with the teacher. Parents and teachers teaming together creates an environment for the child to learn best. Sometimes a tutor can provide the individual help that a child needs.

Difficulties may be caused by physical reasons. Vision and hearing problems may be causing the child to be restless or distracted. There are many other reasons that the physician might diagnose for school difficulties.

In other cases, parents can find activities that the child can excel in to build self-confidence in their ability. It isn't necessary for every child to turn in a perfect spelling paper, but it is important for every child to believe in himself.

Understand your child's learning style. You can then provide learning experiences in the method that is best for your child.

Finally, be patient. Improvement is a process. Develop a team attitude between your child, their teacher, and you.

University of Illinois Extension

Every parent has the age-old question: "Should you bribe your child to do homework?" "Should you pay your child for good grades?" And the answer is yes–and no.

Everyone responds to some form of bribery in life. Bribery is the promise of something in return for doing something. But bribery has a negative implication, whereas reward is a positive influence. Rewards may be personal (feeling good abut ourselves), social (being thanked or praised by others), or material (receiving a concrete reward).

Most children are not mature enough to accept personal rewards, so they may need material rewards. Material rewards can be effective to motivate a child to improve a behavior, grade card, or practice, but should not be used as the only means for improvement. The material rewards need to be phased out when no longer needed and replaced with personal or social rewards. Rewards for children need to be frequent, consistent and appropriate.

As well, consequences should be spelled out ahead of time. Parents who set consequences with children also need to be sure they can live with the consequences. By developing consequences, parents are actually giving children a choice. If the child chooses the consequence for not following through on the expectation, a suitable consequence should be given.

Appropriate consequences do not include buying expensive toys for completing homework or receiving acceptable grades; on the other hand grounding your child for a month for failing to live up to an expectation is not appropriate either.

Goals need to be short term and rewards small for young children. As children mature, the goals can be more long-term and the rewards or consequences should be equivalent to their maturity.

University of Illinois Extension

Fall Colors: What Causes Them?

One of the nicest things about living in the northern climes is the ever-changing seasons. And for a short week or so, nature puts on one of her most spectacular displays as native trees and shrubs finish out the growing season in a spectacular display of fall colors.

Jack Frost usually gets the credit. But, in reality, a hard frost would quickly destroy the colorful beauty of fall, killing the leaves and resulting in the brown of winter.

How do we become the beneficiaries of such a brilliant display of fall color? The fall colors come from five major pigment groups. The green colors, evident in summer are a product of the chlorophylls. The yellow colors are from xanthophylls pigments. The orange, as well as some yellow and red color, are a result of the presence of carotenoids pigments, while the very showy shades of dark red, scarlet and crimson are due to anthocyanins.

The least noticeable pigments seen in the fall are the tannins that are responsible for the deep browns of oaks.

Fall color of a particular plant is hereditary, but is affected by environmental conditions. The kind of pigments and the color the leaves turn in the fall is genetically controlled. Every fall, across the land, birch trees all turn yellow, red oaks turn red, Ohio Buckeyes turn orange, etc.

The amount of color that develops each fall is influenced by light, water, temperature, nutrition and the soluble sugar produced by the plant.

Sugar accumulation in the leaves is the most important factor in the production of anthocyanins and the intensity of the red and orange colors. Trees and shrubs kept healthy during the summer with full sun and adequate nutrients and water have the greatest potential for intense fall color from anthocyanins.

Whether the color develops depends on fall weather conditions. Sunny fall days followed by cool (40-50°F.) nights favor accumulation of sugars in the leaves. Cloudy fall days and warm nights result in decreased sugar production and a movement of sugar out of the leaves, resulting in less fall color.

The yellow colors due to the xanthophylls and carotenoids are actually present in the leaves during the summer, but they are hidden by the dark green chlorophyll in the leaves.

As temperatures and light intensity decrease in late summer and early fall, chlorophyll breaks down exposing the yellow pigments.

University of Illinois Extension

As fall approaches, many spiders reach adulthood, mate and lay eggs for next summer. Some of these spiders, being fully-grown, are large enough to cause concern in some people.

Orb weavers are the most obvious large spiders since they spin large webs a foot or more in diameter during the night across sidewalks, doorways, between garden plants and in other areas where they are quite noticeable. Most of the large, common orb weavers (Aaraneus) grow to a leg-span of 1-2 inches and have light and dark banded legs.

Another common orb weaver is the yellow and black garden spider or ariope. This large spider with a 2-inch leg span builds a 2-foot diameter web with a zigzag strip of white silk running vertically across the middle. Both types of spiders feed on the flies, grasshoppers, wasps, and other flying insects that get caught in their webs

Wolf spiders also may have a 2-inch leg span, but do not build an orb web in which to catch their prey; they run down and overpower the crickets, earwigs, and other insect prey without using a web. These spiders are hairy, black, and usually have brownish markings on the back. They live among fallen leaves in taller grass and ground covers, and in other protected areas. They commonly enter houses in the fall through cracks and crevices in the foundation.

These spiders can bite, but will usually do so only if they are being crushed. Their venom, which is used to subdue their insect prey, is not very toxic to us.

You can keep wolf spiders out of your home by spraying the outside foundation and the soil next to it with an insecticide. Read and follow label directions.

University of Illinois Extension

When we think of the holidays, we usually think of family and friends together having fun and lots of good food. We don't want to think about people getting sick. Unfortunately many people do get sick at this time of year from the food they eat.

During the holiday season, there may be several times when people could get sick from the food they eat. The foods that we are most likely to eat, at this time of year, are no more likely to make us sick than foods we eat at other times. The problems come from the way food is prepared, served, and stored. Often we have more people, are fixing larger amounts of food and serving it over a longer period of time than we are used to.

Sometimes we do not have enough space to store all of the food that needs to be refrigerated. Sometimes we get busy visiting and forget to put the food away right after the meal.

No one wants to serve foods that might make their guests sick. As you plan and prepare for the holidays this year, plan carefully to make sure your food will be safe.

Here are some tips to help you as you plan for holiday parties:

1.On the serving table, never put fresh food into the same bowl that has already had food in it. Remove the old bowl and put a clean bowl of fresh food in its place. Also, use a clean serving spoon.

2.Do not partly cook food ahead of time and finish cooking later. Cook foods until they are done.

3.If foods are fixed early, keep refrigerated until time to eat.

4.After the meal, take any leftover meat from the bones and refrigerate in small containers. Use refrigerated leftover turkey and stuffing within three to four days and gravy within one to two days

5.Cooked foods such as meat, turkey, chicken, stuffing and dishes containing eggs or dairy products should be at room temperature for no more than a total of two hours.

6.Turkey should be cooked at 325°F for 15 to 18 minutes per pound. A meat thermometer put in the thickest part of a turkey thigh should read 180°F. This will ensure that the turkey is cooked.

7.Do not serve foods that have raw eggs. In eggnog and other recipes that use raw eggs, egg substitutes may be used or better yet, look for recipes that cook the eggs.

8.Always thaw a frozen turkey in the refrigerator or in cold water (change the water every thirty (30) minutes).

9.Always work with clean spoons and counter tops. Wash your hands often when fixing and serving food.

Keep these tips in mind to ensure that your holiday parties will be fun and safe.

University of Illinois Extension

One guideline included in the Dietary Guidelines for Americans 2000 is "If you drink alcoholic beverages, do so in moderation." What is moderation? Moderation is no more than one drink per day for women and no more than two drinks per day for men. A drink is 12 ounces of regular beer, 5 ounces of wine or 1.5 ounces of distilled spirits.

Alcohol drinks supply calories but few nutrients. Too much alcohol is harmful. Too much alcohol can affect your judgment. It can cause many serious health problems. Too much alcohol may also lead to addiction.

Too much alcohol can be a factor in car accidents. It can also increase your risk for high blood pressure, stroke, suicide and some kinds of cancer. One drink a day can raise the risk of breast cancer. Too much alcohol may cause damage to the liver, pancreas, brain and heart.

Drinking alcohol during pregnancy increases the risk of birth defects. Heavy drinkers of alcohol are more likely to suffer malnutrition. Alcohol contains calories that may take the place of healthy food.

Benefits of Alcohol

You may have read that drinking alcohol is good for you. Drinking in moderation may lower the risk for heart disease. This only applies for men over 45 years of age and women over 55 years of age.

There are many other things that you can do to reduce your risk of heart disease. Some of these things are:

·Eat more fruits and vegetables

·Be more physically active

·Don't smoke

·Maintain a healthy weight

There seems to be little or no health benefit for younger people. The risk of alcohol abuse is higher when drinking starts at an early age.

Some People Should Not Drink

People who should not drink include:

·Children and young people.

·People of any age who cannot drink in moderation. People are at higher risk if they:

*Are recovering alcoholics

*Are problem drinkers

*Have family members with alco- hol problems

·Women who may become or are pregnant. There is no safe level of alcohol for women at any time during pregnancy. Drinking alcohol during pregnancy can cause major birth defects.

·People who plan to drive. Drinking can affect your coordination and attention. Some alcohol remains in the blood up to 2 to 3 hours after a single drink.

·People who are taking prescription or over-the-counter medicines. Alcohol can change the effectiveness of the medicine. Some medicines may increase the blood alcohol level. If you take medicine, be sure to check with your health care provider before drinking alcohol.

Even though there may be some benefits to alcohol in moderation, the possible risks may outweigh the benefit.

University of Illinois Extension

The holidays should be a joyful time for you and your family. But, for many families, it's tough to find the extra cash for holiday expenses. Using your credit cards can solve the problem, but can create other problems.

Most families don't plan to run up high balances on their credit cards during the holidays–it just happens. Nearly one-third of adults say they spent more than they planned on holiday gifts. Most spent $100 to $500 more than they planned. It is hard to pay off an extra $500 on credit cards after the holidays.

Ways to control your spending–Start by making a written plan for holiday spending and gift giving. Think about how much you can afford to spend on gifts, decorations, holiday meals and travel.

Set a spending limit for gifts for each person. Include limits on other items in your spending plan. Start looking for bargains early. If it's been a tough year for you, think about cutting back on what you usually spend. Talk with friends and family about not exchanging gifts, drawing names so you give fewer gifts, or setting dollar limits on gifts.

Decide if you are going to use a credit card for holiday spending. If you use only cash, leave your credit cards at home. You won't be tempted. If you write checks, be sure to record each in your register and figure the balance before writing another check. Stay within your limit!

If you need or want to use a credit card, pick just one to use for your holiday spending. It's easier to control your spending with one card. Write your spending limit on an envelope and put it in your wallet. When you use your credit card, write the amount on the envelope and subtract it from your limit. Put the receipt in the envelope. When you've reached your limit, stop using your credit card!

Try to separate shopping trips from spending trips. Make one trip to compare prices and value, but don't take along your checkbook or credit cards. When you've decided what you can afford to buy, go back to make the purchases.

Ways to cut holiday costs–Make gifts by hand or give gift certificates promising your time or talents. Have friends or family over for dessert rather than for a meal. Make your own decorations. The gift that each of us remembers as most special is usually one that involved someone's time and thought, not large amounts of money.

Credit Card Offers–During the holidays, your credit card company may offer to let you skip a payment or two. Or, it may invite you to pay back only the minimum or even reduce your minimum payment. Don't be tempted to take these offers since you'll pay more in the long run.

Stick to your plan–The best gifts are those that do not burden you with debt into the next year. Use the chart below to develop your holiday spending plan

Item	Estimated Cost	Notes
Gifts (family)
Gifts (work)
Gifts (school)
Gift Wrapping
Decorations
Baking
Parties (work)
Parties (school)
Special Clothing
Hairdresser/Barber
Entertaining
Cards, Postage
Phone Calls
Travel
Donations
Other
TOTAL

Do you have a college-bound student who needs a crash course on how to use a washer and dryer? Or, are you just tired of being the only one in the house who does the laundry?

The handy fact sheet, Laundering Guide for Beginners, outlines step-by-step instructions for sorting clothes, preparing the load, using detergent, and using the proper fabric settings on washers and dryers.

"Clothes last a lot longer if you care for them properly," says Lois Smith, consumer and family economics educator with University of Illinois Extension. "Simple things like closing zippers and removing pins and buckles can keep clothes from getting snagged or torn in the washing machine. And, when clothes last longer, students can save money."

The Laundering Guide for Beginners is available free of charge from the Extension office. Call 333-7672 or email your request to

champaign_co@extension.uiuc.edu.

College-bound students may even want to laminate a copy and tape it to the bottom of their laundry basket. That way, they'll have the information where they need it, when they need it.

University of Illinois Extension

For many college students, credit cards are as common as football games and late-night pizza. So, what can parents do to keep their kids from falling into the credit card trap?

"First, understand that credit card offers roll in as soon as students hit campus," says Lois Smith, consumer and family economics educator with the University of Illinois Extension. "Students may be tempted to open an account to buy books and supplies, spiffy up the dorm room, or buy the latest fashions. Talk with your student about credit and decide together whether a credit card is really needed. You may find that a checking account with a debit card is a better option."

If your student does decide to open a credit card account, talk about how the credit card should be used. Is it for emergencies only? Is it for school supplies?

The following tips can help prevent common credit problems:

·Compare card offers. Avoid cards that charge an annual fee. Also, choose one that has a low interest rate and minimal finance charges.

·Use only one credit card.

·Consider a low-limit or prepaid credit card. These options can help keep spending under control.

·Never spend more than you can quickly repay.

·Avoid borrowing money on a credit card. These cash advances quickly build up fees and interest charges.

·Don't max out your credit limit–only charge what you can afford to pay back.

·Carefully review monthly statements and save all receipts for reference.

·Strive to pay the full balance every month to avoid finance charges. If that is not possible, always pay more than the minimum to help control debt.

University of Illinois Extension

Thin-skinned hot chilies dry quite nicely at room temperature. Select mature, red (ripe) Cayenne peppers or other thin skinned variety. Wash and dry each pepper. Use a trussing needle or large sewing needle with white string or thread and tie a knot at the end. Push the needle through the stem/cap of each chili and string the chilies alternately left and right forming a long row. Tie a loop on the end. Suspend the chilies inside a paper bag with several air holes, gather top of bag around chilies with the loop exposed. Secure with a rubber band and hang the bag in an airy room. When dry the pods will look shriveled and deep red–about two to three weeks. Use peppers crushed or whole. They will keep their flavor and color for about a year to eighteen months. Wash hands with plenty of soapy water after handling fresh or dried hot chilies; their oils can irritate eyes, finger tips and/or sensitive skin.

NOTE: Thick-skinned and sweet peppers (bell, wax) do not dry fast enough on a string at room temperature. They will mold and decay. For these, use a dehydrator or freeze, no pre-treatment necessary.

University of Illinois Extension

During the holiday season more people will be eating away from home. Whether you order carry-out, buy ready-to-serve food at the grocery store, or dine in a restaurant, making good food choices is still important. Healthy and delicious food is available, if you look for it.

Fast Food Joints

Even fast food restaurants offer some good food choices. Start by carefully looking at the whole menu. Are there other choices than a cheeseburger and French fries?

·Remember there is no such thing as a low-fat cheeseburger. Hamburger is always high in fat and so is cheese. If you must order a burger, order a small one and hold the cheese and mayonnaise.

·Instead of ordering French fries, order a side salad, baked potato or corn-on-the-cob.

·Instead of a breaded chicken breast sandwich, order the grilled chicken sandwich.

·Order a variety of foods. For example: Instead of a triple cheeseburger and large order of fries order a regular hamburger, a side salad, and cup of soup and skim milk.

·Avoid cream of . . . Foods. Cream of broccoli soup has very little broccoli and lots of fat and cream. Order soups with a broth base instead.

·Ask for fat-free salad dressings and always ask for the dressing "on the side."

Eating in a Restaurant

Remember you are the customer and you are in charge. Ask your waiter or waitress how the food is prepared before you order. Is it fried, is it baked, can you have it without butter or without salt? Ask about words in a foreign language, especially in an ethnic restaurant. Know what you are getting. . .

·If you must wait at the bar for your table, order something light. Even nonalcoholic beverages can be loaded with sugar and fat. For example: Irish coffee is made with cream. Order water with a slice of lemon or a fruit "juice spritzer."

·If you are on a special diet, let the waitress know right away. Sometimes she can be helpful.

·Do not overeat. Try ordering an appetizer and a small salad as your meal.

·Share a high fat food or a large order with someone. Order one dessert or ask for two, three or four spoons for sharing. You will save money and calories.

·Avoid overeating by eating half your order and taking the rest home. Make it a habit to ask for a "doggie bag." Refrigerate leftovers within two hours.

·Avoid fried meats and ground meats like sausage and meatballs. Look for low fat meats that are grilled, broiled and baked.

·Order whole grain breads or plain rolls. Biscuits and croissants are always high in fat.

·Drink coffee black or with skim milk and a sugar substitute. Ask for Café Mocha or hot chocolate made with skim milk and no whipped cream.

·Always order water. Drinking water along with a meal is filling.

Enjoy eating away from home for the holidays. It can be relaxing and fun. Get into the habit of making good food choices no matter where you eat. Healthy eating is the first step in reducing your risk of heart disease, obesity and some forms of cancer.

University of Illinois Extension

Many times adults think it is easier and faster to do something themselves rather than ask their kids to help. Cooking is definitely one of those things. It is faster and often easier to do it yourself, but are there advantages to including the kids in this activity? The answer to this question is definitely yes. There are also benefits to eating meals together.

Here are some important reasons to cook and eat meals with your kids:

·Studies have shown that eating with other people results in improved nutrition at all ages.

·It has been found that interactions between parents and children at mealtime can improve both learning skills and language skills.

·Sharing meals offer people a way to express togetherness, affection and nourish the mind as well as the body.

·Many traditions and memories are food-related, offering people a way to link past, present and future generations.

·Through cooking activities, children learn a basic life skill everyone needs to have. It can also help with reading and math skills and learning to follow directions.

·How many times a week does your family eat together? Try setting a goal that the whole family will eat together a certain number of times a week.

University of Illinois Extension