Every January many of us make firm resolutions to lose weight, exercise more, quit smoking and generally improve our overall health. Most of these resolutions are broken within the month and we actually begin a new year feeling weak, defeated and unhappy. While all of these goals are admirable, how much planning did you really do before you swore yourself to change? How much do you know about implementing a sensible diet plan? Are you willing to be happy with gradual weight loss or are you out to shed those unwanted pounds in just a few weeks? Are you willing to commit 30 continuous minutes (60 minutes is preferable) to exercise at least three times a week? Regular exercise that will burn calories, build more lean muscle and improve your cardiovascular function; or do you plan to exercise to the point of exhaustion one or two days a week and hope for the best? Do you plan to go "cold turkey" with your cigarettes or have you looked for smoking cessation programs (many without cost) in your community, talked to your physician about using medications to get you started or even taken the time to read the label on the package of nicotine patches, lozenges or gum you bought last week at the local discount store? Do you expect to become tobacco free the first time you try to quit or do you know that most people will try and fail several times before they actually succeed?

Be kind to yourself. Talk to your physician about a diet and exercise program that won't threaten your health. Seek the advice of a registered dietician or join a reputable support group. Check out the local Y for exercise and strength training programs. You don't need an expensive fitness club membership to get in shape. A brisk one hour walk everyday with a friend will do more for you than possessing a key to a locker at a fitness club you never go to. Well planned and healthy meals shared with family and friends around a table will satisfy your psyche as well as your stomach. Involve family members or friends in meal planning, food shopping and preparation. Make eating healthy a fun experience; not just another diet plan to be endured from start to finish. Remember that we must eat to live–why not live to eat? Make eating healthy foods an enjoyable part of your daily routine.

Remember the concept of moderation. Don't starve a craving–eat a small piece of cake before you lose control and eat the whole thing. Ask your walking partner to remind you of your goals whenever you begin to look for excuses not to exercise. Ask family and friends to help you choose to be smoke free by understanding that you might fail. Ask that they not make you feel guilty enough to hide what you are doing. Smoking is not just a "bad habit" it is a physical and psychological addiction that is difficult to overcome.

Give yourself a break! Celebrate your successes, no matter how small! Be proud of what you have accomplished and not ashamed of what you think you "should have done." Keep a journal to help you record your successes and identify what environmental or emotional triggers make you want to give up. This will help you learn how to avoid or control those things that may steer you off course. Best wishes for a healthy 2006 and beyond.

*For more information on healthy lifestyles and current food tips, go to:

http://www.urbanext.uiuc.edu/macon

Teresa Adams

Health Promotion Coordinator

Giving and receiving gifts is a very common part of the holidays. "It's appropriate to write thank you notes for the common response," says Judy Taylor, University of Illinois Extension youth development educator. Why? First, it's the right thing to do! It lets the giver know the gift and the thought are appreciated. It helps you think of the gift and feel grateful. If the gift was sent, it lets the giver know it was received. In a way, writing a thank you note is giving a gift back.

When the giver is present, a thank you as you open the gift is important. But that's not possible when the giver is in another part of the world. A phone call soon after opening the gift can capture some of the excitement of the moment. Video taping the kids opening the gifts that grandparents have sent from the other side of the country will also capture some of the excitement and gratitude. But consider following these with a written message.

Thank you notes do not have to be on traditional stationery, though many people really enjoy getting mail from the post office. There are people who even keep such notes to read again and again. Others feel equally appreciated by an email or e-card. If you have the equipment and the techno-savvy, you could even send a thank you CD or DVD with a spoken, musical, and/or video message. Decide which medium will result in you or your child getting the thank you sent in a timely way and which medium the recipient will enjoy.

No matter whether the thank you is electronic or paper, carefully consider the message you're sending. If you're writing with pen and paper, you may want to write the note on scratch paper before rewriting it on stationery or greeting card. Include date, a salutation, the body of the letter, a closing, and your signature

How do you convey your thankfulness and sincerity? Taylor offers the following suggestions:

·Be specific about why you like a gift: "The tie goes perfectly with the sport coat I have."

·Be specific about why you appreciate the kindness that was shown. "It was so thoughtful of you to wash the dishes. It helped me get over my cold quickly, since I had those extra minutes to rest."

·Include how you will use the gift (especially if the gift is money or a gift certificate): "The afghan will keep me warm when I'm snuggled up on the sofa watching movies this winter." "I've been saving to buy a new DVD player and the money you sent will help me pay for it."

·It may also be appropriate to include a personal from the heart message about the person and his/her meaning to you: "I'm so lucky to have such a good friend." "You're the best grandmother!"

People deserve to be thanked for a variety of reasons. "It may seem old fashioned to write a thank you note, but the warm emotions you'll create are never out of style," reminds Taylor.

University of Illinois Extension

When the Christmas season ends, those who decorate their home with a live-cut tree are faced with a disposal question.

"The state considers used Christmas trees as garbage and not yard waste, so they can be discarded according to your city or town's garbage regulations," says James Schuster, University of Illinois Extension horticulture educator. "The trees can also be set up outside as habitat for some birds. Hanging suet in these trees also increases their use for wildlife. If left till spring, the tree can then be recycled if your town has brush pick up."

In some places, park districts or local public works agencies will grind up the trees for mulch. Some will give you your ground up tree back for your use or it can be added to a public mulch pile.

State forest or county forest preserve officials may want to use used trees as a way to increase fish habitat.

"Check with your state forester or county forest preserve. Do not throw these trees in the lakes on your own," Schuster cautions. "In past years, the used trees were utilized to reduce soil erosion in some counties. However, current farming practices have drastically reduced this need.

"A more useful use of the trees would be to cut off the limbs and use them as mulch over tender perennials. The porosity of the needles and branches prevents smothering of the perennials, reduces heaving, and wind-burning of the delicate perennials."

Schuster adds that well-ground needles and branches can also be used as a soil amendment in the spring.

"When used as a soil amendment, do not dilute with too much soil," he notes. "Soil amendments work better when used at twice the volume of heavy clay soil to be loosened.

"Mix two inches of soil amendments with one inch of soil and mix thoroughly for good results. In some cases, nitrogen fertilizer may be needed to compensate for the nitrogen drawn down by the newly-added organic soil amendments."

University of Illinois Extension

People with diabetes are more likely than others to suffer from glaucoma and cataracts. Glaucoma is increased pressure inside the eye that damages the eye. Cataracts are a loss of transparency on the lens of the eye. Having high blood sugar is a risk factor for both of these conditions. People with diabetes who smoke are more likely to get retinopathy. When your blood sugar gets too high, it can damage the blood vessels in your eyes–retinopathy. Your retina is the nerve layer that lines the inside of your eye and converts light into nerve signals that your brain can interpret.

How to Avoid Eye Problems

1.Keep your blood sugar under good control.

2.If you have high blood pressure, bring it closer to normal. High blood pressure can make eye problems worse.

3.Get a dilated eye exam by an eye doctor every year. Your eye doctor will use drops to enlarge your pupils to look inside your eyes.

4.Make a special appointment with your doctor or eye doctor if:

*Your vision is blurry

*You see double

*You see spots or floaters

*One or both eyes hurt

*You feel pressure in

your eye

*You can't see things at the sides like you used to.

*You have trouble reading

Other Eye Problems

Macular degeneration is more common in older people. Symptoms include:

·Blurry or fuzzy vision

·Straight lines appear wavy

·A dark or empty area appears in the center of vision.

If you have vision problems, ask your eye doctor for a low-vision evaluation.

Diabetes and Food

Can Your Diet Effect Your Vision?

Whether your diet can effect your vision or not depends somewhat on what is causing your vision problems.

High Blood Pressure

Those with high blood pressure, or hypertension, often experience problems with seeing well. Controlling blood pressure may include achieving or maintaining a healthy weight; taking medication; and/or following a diet low in sodium (salt = sodium + chloride).

Diabetes

Those with diabetes may also experience problems with vision. Keeping the blood glucose normal is the best way to keep vision normal. Follow your diet plan, exercise, and see your dietician and physician on a regular basis.

Macular Degeneration

There are two types of macular degeneration–wet and dry. Although controversial, some believe there is a link between diet and macular degeneration (MD). In fact, a large National Eye Institute research study is now in progress.

Lutein is the nutrient most often talked about in relation to MD. Lutein can be found in many fruits and vegetables, so following the Dietary Guidelines to eat 2-4 servings of fruit and 3-5 servings of vegetables is a smart move!

Very often those with MD also have cardiovascular disease. Some researchers suggest that following a low-fat diet is a healthy move, especially if your blood cholesterol is high.

Exercise as a Part of Living

Physical activity can make you feel better in more than one way. Regular physical activity can reduce anxiety, reduce symptoms of depression, and promote feelings of well-being.

People who are physically active report they sleep better at night, and have more energy during the day. Feeling more capable is another positive feeling often reported.

Physical activity, or exercise, does not have to mean joining a gym or organized club. However, walking clubs are a great way to visit with new and old friends while exercising.

Remember to check with your doctor before starting any new exercise routine, especially if you have a history of heart conditions.

Recipes to try:

Spinach Orange Salad (4 servings)

4 cups fresh spinach, washed & torn into

bite-size pieces

1 orange, peeled & cut into sections OR

3/4 cup Mandarin orange slices, drained

1/2 cup sliced water chestnuts

1/2 cup croutons

Favorite no-fat or low-fat salad dressing

1.Toss spinach, oranges, water chestnuts, and croutons.

2.Serve salad dressing on the side.

Without dressing, with fresh oranges: Per serving: 190 calories, 8% calories from fat, 0 mg cholesterol, 7 grams protein, 41 grams carbohydrate, 2 grams total fat.

Without dressing, with mandarin oranges: Per serving: 245 calories, 6% calories from fat, 0 mg cholesterol, 7 grams protein, 57 grams carbohydrate, 2 grams total fat.

Braised Cabbage

(8 - 1/2 cup servings)

1 tablespoon margarine

1 tablespoon chicken broth

1 pound green cabbage (1/2 medium head) cut into 1/4 inch strips

1/4 teaspoon crushed thyme

11 tablespoons minced fresh parsley leaves

Salt/pepper to taste

1.Melt margarine in large skillet over medium heat

2.Add broth, then cabbage and thyme

3.Bring to a simmer, cover and continue simmering, stirring occasionally until cabbage is wilted but still bright green, about 7 to 9 minutes.

4.Sprinkle with parsley and season to taste with salt and pepper.

Per Serving: 23 calories, 58% calories from fat, 0 mg cholesterol, 1 gram protein, 2 grams carbohydrate, 1.5 grams total fat.

University of Illinois Extension

Psychological, Emotional & Social

Benefits of Animals

In addition to medical benefits, assisting with daily activities, and working with us, animals can help us emotionally, psychologically, and socially. They help us:

Adjust to serious illness and death. Children often turn to their pet for comfort if a friend or family member dies or leaves the family. Grieving adults who did not have a close source of human support were also found to have less depression if they had a pet.

Be less anxious and feel more safe. Pet owners tend to feel less afraid of being a victim of crime when walking with a dog or having a dog in the home.

Relax and reduce everyday stress. Pets can help us relax and focus our attention away from our problems and worries. We do not even need physical contact to appreciate this. Watching fish in an aquarium, or the activity of birds can be very soothing. Of course, many of us with dogs and cats find ourselves absent-mindedly petting them, which is relaxing for both us and the pet.

Have physical contact. This ability to have something to touch and pet is very important. More and more studies show how important touch is to our physical and emotional health.

Lift our mood. Pets decrease our feelings of loneliness and isolation by providing companionship to all generations. Certainly for residents of nursing homes, this is true, but it is also true for the staff and volunteers there as well.

Residents of nursing homes are more apt to smile, talk, reach out to people and objects, be attentive and alert, and experience a greater sense of well-being and less depression if animals are present in the facility.

Feel less lonely. Pets can help ease the sense of loneliness or isolation we feel.

Have something to care for. Everyone needs to feel needed and have something to care for. Many elderly citizens or people living alone will tell you their pet gives them a reason for living.

Keep active. Having a pet can help us remain more active. We may not only get more exercise from walking a dog, but we also increase our activity through feeding, grooming and otherwise caring for our pet.

Have consistency. Pets provide some consistency to our lives. Caring for a pet can significantly affect our routine and gives us something to do and look forward to each day. People may come and go, but our pets are pretty much with us day in and day out.

Have more and better social interactions. Families surveyed before and after they acquired a pet reported feeling happier after adding a pet to the family.

A study in a Veteran's Hospital showed that the residents had more verbal interactions with each other when a dog was present in the room than when there was no dog present. Dogs were also shown to increase socialization among persons with Alzheimer's disease in a Special Care Unit of a nursing home.

Residents in long-term care facilities were more likely to attend activity sessions when an animal was going to be present.

Summary. Pets can greatly influence how we feel about ourselves and life in general. They are teachers and healers of extraordinary talent.

Source: PetEducation.com

It has been known for many years that animals can have positive effects on the health of humans. Studies have shown that animals can increase longevity after heart attacks, lower cholesterol, and even predict seizures in people.

In an unusual study, the effect of aquariums on the nutritional intake of patients with Alzheimer's disease was examined. Those conducting the research found that after introducing aquariums into the dining room of a facility caring for 62 patients, there was a significant increase in the amount of food the patients consumed. As a result of eating more, the patients required less nutritional supplementation, which also had the benefit of reducing health care costs. In addition to the nutritional benefits, there was also a significant decrease in physically aggressive behaviors among the patients.

Other studies have found that people who watch fish in aquariums have a notable decrease in blood pressure. There was also a trend for aquarium watchers to have a decreased pulse rate and decreased muscle tension. In yet another study, watching fish in an aquarium was found to be as effective as hypnosis in reducing anxiety in patients awaiting dental surgery.

These studies show that in addition to both the learning and aesthetic benefits of aquariums, people who care for and watch fish can reap health benefits, as well.

Source: PetEducation.com

Salad bars can be your nutritional "best friend," but not all salad bar ingredients are equal in calories, sodium (salt) and nutritional value. If you are not careful, a salad from a salad bar can provide more sodium that you should eat all day long. Avoid or go easy on high sodium items if you have been diagnosed with high blood pressure or if you want to limit your sodium intake.

High Sodium Items

·Pickled beets, 1/2 cup = 300 mg. sodium

·Olives, green, 4 medium = 12 mg. sodium

·Olives, black, 2 small = 68 mg. sodium

·Cottage cheese, regular or low fat, 1/2 cup = 455 to 459 mg. sodium

·Potato salad, 1/2 cu= 661 mg. sodium

·Shredded American cheese, 1 ounce = 406 mg. sodium

·Dill pickles, 1 (65 grams) = 928 mg. sodium

·Sweet pickles, 1 (15 grams) small = 107 mg. sodium

·Bacon bits (imitation), 1 tablespoon = 120 mg. sodium

Salad Dressings (use sparingly)

·Blue cheese dressing, 1 tablespoon = 165 mg. sodium

·French dressing, 1 tablespoon = 220 mg. sodium

·Italian dressing, 1 tablespoon = 315 mg. sodium

·Thousand Island dressing, 1 tablespoon = 110 mg. sodium

Deli Meats

·Salami, 1 slice = 226 mg. sodium

·Turkey salami, 1 slice = 368 mg. sodium

·Turkey breast, 1 ounce = 339 mg. sodium

·Smoked ham, 1 ounce = 300 mg. sodium

·Honey ham, 1 ounce = 270 mg. sodium

Low Sodium, Low Calorie Items

·Olive oil or vinegar = 0 mg. sodium

·Dried herbs, sprinkle = 0 mg. sodium

·Fresh or canned fruit, 1/2 cup = 2 to 8 mg. sodium

·Fresh melon, 1/2 honeydew or cantaloupe = 13 to 24 mg. sodium

·Chick peas, 1/2 cup = 11 mg. sodium

·Cucumber, lettuce, radishes, green onions, mushrooms, bean sprouts, shredded carrots, red cabbage, green peppers, cauliflower, tomatoes, 1/2 cup = 2 to 20 mg. sodium

·Spinach or broccoli, 1 cup = 41 to 43 mg. sodium

University of Illinois Extension

Diabetes is spreading like a wildfire in our communities. Each year more adults and children are being diagnosed with diabetes. Between 1990 and 1998 there was a 33% increase in the U.S. And, in Illinois, 900,000 adults have been diagnosed and there are 3 million more at risk.

Doctors don't know why some people get diabetes and others do not. Living with diabetes means living with complications that may cause an early death.

What is diabetes? After eating a meal, the liver changes the starch and sugar eaten into glucose (sugar). Then it is released into the blood. Insulin is a hormone made by the pancreas. It allows sugar from the blood to move into the cells where it is used as energy. Every part of the body needs a supply of glucose (energy) to move. It is used for lots of things such as breathing and blinking to walking and running.

If your pancreas does not make any insulin, it is called Type I diabetes. Type II diabetes occurs when the body cannot make enough–or cannot properly use insulin. Normally, the body's natural control system releases just the right amount of insulin. In diabetics, the control system no longer works the way it should.

Controlling Blood Glucose. Normal blood glucose is 90 to 105. The goal for people with diabetes is to keep blood glucose as close to normal as possible. Although medication helps, it cannot work alone. A controlled amount of carbohydrates (sugar and starch) must be eaten on a regular basis.

It is important for diabetics to eat about the same amount of food, around the same time each day. A moderate amount of exercise is also important to keep the balance. Diet, exercise, and medication (if it is prescribed) keeps blood glucose at desired levels. Are You Diabetic? The signs of diabetes may develop slowly in some people. Others may not show any signs at all. Signs to look for are:

·Increased and frequent urination

·Increased thirst

·Weight loss along with increased hunger

·Blurred vision

·Weakness and feeling tired

·Frequent vaginal yeast infections

·And skin infections

The only way to detect diabetes is to have a blood test. Make an appointment with your doctor or at a clinic. Fast (no food or beverages for 12 hours before testing to make sure you get good test results. For example: If you schedule a 10 a.m. appointment, make sure your last food eaten is before 10 p.m. the night before. You can drink water, but nothing else. Remember not to eat until after your blood test.

If you are diabetic, your doctor will tell you. The diagnosis of diabetes is usually made when glucose levels are greater than 200 on two different tests. Most people also have one or more signs too. See a doctor to be sure.

University of Illinois Extension

The Good, the Bad, or the Ugly Way to Help Children

Most parents recognize that it is important to discipline children. After all, no one likes to be around a child who doesn't behave.

"Parents teach children how to get along in the world when they set and enforce limits," explains Patti Faughn, University of Illinois Extension family life educator, "But there is a lot of disagreement about how to teach children this important lesson in life. Some methods work better with certain personalities, ages and circumstances. There is no single way guaranteed to work with all children. However, discipline can get ugly and it can be done in a bad way."

Faughn says that good discipline has three factors in common:

·It is built upon a loving relationship. Children respond to love and acceptance. It gives them confidence to learn from their mistakes and motivates them to please us.

·It reinforces and models the behavior you want. Desirable behaviors don't just happen. They must be taught. What we do 'talks' louder than what we say. Children learn how to handle conflict, strong emotions, and rules from watching us. Noticing and acknowledging it when a child does something right reinforces the child to do it again.

·It sets and enforces limits. Children need to know what they cannot do and what will happen if they choose to do it. Having a reasonable consequence or action is more effective than yelling, nagging, threats, or severe punishment.

Good techniques teach children to control their own behavior. Discipline techniques that help children learn what they should do and how to do it are usually the most effective.

Faughn offers these tips for helping children learn how to control their behavior:

1.Set clear rules that children understand. Make as few rules as possible, but make them ahead of time. For example, "You must always ride your tricycle on the sidewalk."

2.Tell children what they CAN do. Be sure to say, "You can ride on the sidewalk."

3.Children are more likely to obey rules when they understand why. For example, "You must always ride your tricycle on the sidewalk because the cars might hit you if you get in the street."

4.Tell children the consequences of breaking the rule. "If you ride in the street, you won't be allowed to ride your tricycle the rest of the day."

5.Ask: What can you do next time (tomorrow), to get to ride your trike? (stay on the sidewalk.)

6.Make the consequences reasonable, respectful, and related to the child's behavior. Grounding the young child for a month is not reasonable. If a child repeats the behavior, the consequence of not riding the tricycle can be lengthened to two or three days.

7.Be sure to enforce the consequences every time so children learn they really need to follow the rules. This teaches them to learn to control their own behavior instead of waiting until you make them do something.

8.Stay positive, calm, firm, and loving. It will help both you and your child handle stressful times.

University of Illinois Extension

Many busy singles and families are enjoying healthy meals in just minutes by planning ahead. Today, there are ways we can work ahead to have healthy meals in minutes.

Marinate cooked vegetables to use in salads later. Asparagus, green beans, cauliflower, cucumbers, onions and broccoli are good marinated in any French dressing variation, even low or non-fat.

Cut, chop or dice onion, celery, parsley and store in tightly covered jars or plastic bags in refrigerator for one to two days.

Cook ahead dried beans, rice, macaroni, noodles or potatoes. Use in salads, casseroles, or side dishes and use within two to three days.

Prepare molded salads and desserts one day ahead. Most gelatin mixtures lose quality if held longer than one day. Prepare frozen salads and desserts up to one month ahead.

Use cooked meat, chicken, or fish in casseroles, creamed mixtures or use in sandwich fillings. Or prepare hard cooked eggs and store up to a week in the refrigerator. If you want to shell the hard cooked eggs they can be kept covered in the refrigerator and used within 3 to 4 days for casseroles, garnishes, salads or sandwiches.

Most casserole dishes can be prepared one day, refrigerated and baked the following day. Add crisp toppings just before cooking. Another option, freeze cooked and prepared foods for later use.

Many soups and stews improve in flavor on standing. Cook them one day, cool rapidly and refrigerate for reheating the following day.

Cakes, quick breads and cookies are favorites cooked today for tomorrow's menu.

If preferred, make refrigerator dough for rolls and cookies to use in one to two days.

Keep mixes on hand, commercial or made at home, for cream sauce, gravy and puddings.

University of Illinois Extension

General Holiday Plant Care

Most holiday plants are tropical in nature, and prefer tropical conditions. Even the Christmas cactus is a tropical plant, living high in the trees much like an orchid. Unfortunately homes aren't geared toward that direction. The consequence is the short time holiday plants look good. Therein lies a clue: view plants as temporary residents to brighten the holidays and maybe the early winter months. However, it is difficult to keep plants year after year for most homeowners.

The first step in successful care is selecting a good quality plant. Choose plants with good color, but with many of the flowers not yet opened. Look over the plants carefully for insects and signs of diseases. Some plants, such as cyclamen, tend to be spider mite magnets. Look under leaves and on stems. When you bring a holiday plant indoors, keep it away from houseplants to minimize the transfer of any insects or disease.

Most plants were grown in greenhouses where they received ideal conditions. Most homes have less than greenhouse-type conditions, and the plants will object strenuously by dropping leaves and flowers due to the decrease in humidity and light levels. Plants should have as much bright light as possible. A southern exposure is the best, though a west window may suffice. Expect plants placed in the middle of the room to drop leaves or flowers to fade.

Humidity levels should approach 50 percent, though this is difficult. Cyclamen prefer a high humidity and may need to be set on a humidifier or surrounded with pebbles and water. Excess humidity can cause mold buildups on windows and walls. Placing plants in high humidity areas such as bathrooms, kitchens and laundry rooms are good alternatives, but remember the light needs. Grouping plants together also helps.

Keep soils uniformly moist but not damp. Remove any foil or wrapping around plants so excess water can drain away. Saucers are good for catching water, but plants should never sit more than 15 minutes in water. Discard any extra water. Keep plants away from heat sources such as fireplaces and hot air registers.

Temperature control will also prolong the life of the plants. Ideal day temperatures range between 70° and 80°F. Evening temperatures should fall to the lower 50s. High night temperatures don't give plants a chance to rest and recover. Groom plants when leaves start wilting, turning yellow, or looking bad. Pinch off flowers as they start dying.

University of Illinois Extension

One of the most striking flowers on display in florist shops is the azalea. Available in various patterns and shades of pink, rose, red crimson, orchid and white, azaleas give just that brilliant touch of spring that is needed in homes this time of year. Don't confuse florist azaleas with varieties planted outdoors in the landscape. Although they have similar growing requirements, florist azaleas are not hardy if planted outdoors.

To extend flowering, place azaleas in a cool spot with bright light. Although azaleas will hold up amazingly well in a warm dry location, they will bloom quickly and blossoms will only last a short time. Plants benefit from humidity and an occasional syringing of foliage with tepid water is desirable.

Azaleas like to be kept moist, but not sopping wet. Most soils are lightweight and composed of mainly peat moss. They'll dry out quickly and the plant will wilt. Plants may need to be watered daily or every other day. Containers should have drainage holes. Leave it in the water until bubbles stop rising, then remove and allow the excess moisture to drain off.

Azaleas of all kinds require acid soils. Yellow or chlorotic foliage usually indicates that the soil is too alkaline, resulting in an iron deficiency within the plant. Adding either chelated iron or iron (ferrous) sulphate will help remedy or prevent this condition. A variety of houseplant fertilizers are available which acidify the soil while they provide an iron supplement. Use one of these to avoid or correct problems. A word of warning: yellow leaves may also be the result of growing plants under conditions that are too warm and dry.

Reblooming your florist azalea for continued enjoyment next year is possible, but can be challenging. After you have enjoyed the blooms and when the outdoor temperatures are above freezing, place your azaleas outdoors for a summer vacation. Avoid direct sun and be sure to check the plant daily for watering needs. Before midsummer (July 1), carefully shape the plants by removing tips of all rapidly growing shoots. Continue to water and fertilize regularly.

In September, bring the azalea indoors to a cool room with full sun. Provide temperatures of 40° to 50° F from November until the first of the year. Cool temperatures are needed for flower bud development and without them few, if any, flowers will form. Withhold fertilizer applications and reduce watering.

As buds continue to develop and swell in January or early February, move your plant to a sunny window in a somewhat warmer room and apply fertilizer. The temperature for forcing flowers should be near 60° F at night (10 to 15 degrees warmer during the day), with plenty of humidity in the air. In a few weeks, flowering begins–and your efforts will be lavishly rewarded. At excessive temperatures, buds may "blast". To prolong flowering, remove green shoots as they develop around the flower buds.

University of Illinois Extension

Many weight loss programs and diets are found in magazines, newspapers and books. Diets are promoted through radio, television and even the internet. But Jananne Finck, nutrition and wellness educator with University of Illinois Extension, suggests caution when planning to start a new weight loss program or diet.

Fad diets that ignore the principles of the Dietary Guidelines may result in short term weight loss, but may do so at the risk of your health. Dietary Guidelines for Americans recommend consuming a variety of nutrient-dense foods and beverages from the basic food groups. To meet calorie needs, balance food intake with exercise. Fad diets can usually be recognized by promises made by promoters. Beware if:

·Miraculous, fast results are promised

·No time or effort is said to be required

·Claims that calories don't count are made

·Eating a variety of foods is not stressed

·Claims are made that diets either high or low in certain nutrients have special reducing powers

·Certain foods have special powers to cause selective weight loss (for example, hips, thighs.)

How you go about managing your weight has a lot to do with your long-term success. Unless your health is seriously at risk due to complications from being overweight or obese, gradual weight loss should be your rule–not your goal.

Bottom line, according to information from the University of Missouri Extension, you have to use/burn 3500 calories to lose a pound of fat. Fast weight loss (more than one to two pounds per week) reflects water–not fat–loss. Your best bet is to eat well and enjoy exercise daily.

NOTE: Before beginning ANY weight loss program, talk with your physician first.

For more information about weight loss and weight management, visit the Partnership for Healthy Weight Management website at:

www.consumer.gov/weightloss

Following is a recipe that offers a healthy but tasty soup option to prepare this winter:

Split Pea Soup

2 cups split peas

2 quarts water

1 cup sliced celery

1/2 cup diced onion

1 cup chopped carrots

1 cup diced potato

1 clove garlic, minced

1 bay leaf

1/4 cup chopped fresh parsley

1/2 tsp crushed oregano

1/2 tsp crushed basil

1 tsp dried Italian seasoning

1/2 tsp salt

Combine all ingredients in a heavy saucepan. Bring to a boil, reduce heat, cover and simmer 1 hour or until split peas are cooked. Remove bay leaf before serving. Makes about 8 servings.

Nutrient Analysis Per Serving: 204 calories, 13 grams protein, 38 grams carbohydrates, 1 gram fat, 0 cholesterol, 247 milligrams sodium.

University of Illinois Extension

Correctly storing apples is important. Apples should be stored in a cool place of 60 to 70 degrees F if the apples aren't ripened.

If the apples are ripe, refrigerate in a humidifier compartment or a moisture resistant container, such as a plastic bag. Cut a few scattered small holes in the bag to permit ventilation. If you notice any bruised or injured areas caused by handling of apples, remove them from the bag and use as soon as possible.

Only firm, good quality apples should be stored for later use. Properly stored apples will keep a month or more. Check them often and remove any that are beginning to spoil.

Baked Apples

4 medium cooking apples

4 tablespoons raisins

1/2 cup water

1/4 teaspoon cinnamon

1.Preheat oven to 350 degrees F.

2.Remove core from apples, leaving 1/2 inch of the core at the bottom of apple. Peel top 1/3 of apple.

3.Arrange apples in baking pan.

4.Put 1 tablespoon of raisins in the center of each apple.

5.Pour water over apples

6.Sprinkle cinnamon over apples.

7.Bake 40 to 60 minutes or until tender.

8.Spoon liquid from pan over apples one or two times during baking.

Yield: 4 servings, 1 apple each

Nutrient Analysis Per Serving: 104 calories, 1 gram protein, 27 grams carbohydrates, 4 grams fiber, trace of fat, 0 cholesterol, 4 grams sodium, 224 milligrams potassium. Exchanges: 1-1/2 fruit.

University of Illinois Extension

1.Have regularly scheduled routines. Everyone in the family needs a regular bedtime and getup time, not just the kids. It may take time to get used to this if you have not had a regular schedule. Plan meals at regularly scheduled times. Help everyone in your family "reset" their body clocks.

2.Slow down and give others a break. If there are ten things on your "TO DO" list, cross off five. Reduce the pace in your life and let your body recuperate.

3.Lighten your social engagements. Make few outside commitments. Only go out one night a week. Say "NO" more often. Let someone else cook the holiday meal.

4.Postpone making changes in your home. Don't rearrange the furniture. Don't paint. Allow things to stay the same, until you can make changes peacefully.

5.Reduce the number of hours at work or school. Make it a policy not to routinely work more than forty hours a week. Take a day off. Leave early for a change.

6.Eat balanced meals. Keep your blood sugar steady. It's hard on our bodies to have sugar highs and lows. Avoid high sugar food. Eat plenty of fruits and vegetables, along with whole grains.

7.Reduce the use of artificial "Pick Me Ups." Using sugar, caffeine, tobacco and alcohol to relieve stress works great...for a short time. Continued use leads to health problems and can lead to family problems.

8.Enjoy exercise. Get your family moving at least three times a week for at least twenty minutes. Join the YMCA or YWCA and go swimming together. Take a family walk or bike ride. Play basketball. When is the last time you went roller skating? Turn on the radio and have a dancing contest. Show the kids how to twist.

9.Laugh more. Share jokes at dinner. Rent funny movies. Listen to comediennes on TV or on tape. Life is short. Lighten up and find good in the life you have been given.

10.Have more fun times together. Plan a trip somewhere you haven't been. Go fishing or bowling or try a concert. Try a new craft project, play a musical instrument, read a book. Spend less time worrying and more time relaxing and enjoying the people in your life.

University of Illinois Extension

Cutting back on fat in baked foods may help those wanting to consume fewer calories. But according to Jananne Finck, University of Illinois Extension nutrition and wellness educator, lowering the fat and still having a tasty product can be a challenge.

One easy way to lower fat in recipes calling for milk is to use nonfat or lower fat milk products. This reduces fat, calories, and cholesterol. By using 1 cup skim milk in place of one cup whole milk, fat can be reduced by about 70 calories, 8 grams of fat and 28 milligrams of cholesterol. Using evaporated skim milk in place of evaporated whole milk will save calories, fat and cholesterol also.

In some foods like gravies, sauces, puddings and cookies the amount of fat usually may be reduced by one-third the amount. When lowering fat in cakes and quick breads, use at least 2 tablespoons fat per cup of flour, for best results.

For quick breads, unsweetened applesauce can be used in place of fats and oils. For best flavor and texture, substitute half the amount of fat or oil it calls for with the applesauce. For example, if a recipe lists 1 cup of oil, use one-half cup oil and one-half cup applesauce.

Another tip for lowering fat, is to use yogurt for part or all of the oil. When used in a cake mix, it makes an especially moist cupcake.

Using two egg whites in place of one whole egg can also lower fat in baked foods. This can lower the calories from 80 (one egg) to 32 (two egg whites). Cholesterol is lowered from about 215 milligrams to less than one milligram.

When you first start to lower fat in foods, remember that the product may not be the same, but the health benefits will be worth it. For best quality, it's not recommended to try to alter a recipe further if the recipe has already been lowered in fat, sugar and/or salt. Sometimes we can alter a recipe to the point that while it's a healthier option, it doesn't taste good. . .and remember–taste is important!

Moderate Fat Brownies

1/4 cup margarine

1/4 cup unsweetened applesauce

1 cup sugar

2 egg whites

1/2 teaspoon vanilla

3/4 cup flour

1/4 cup cocoa

1/4 teaspoon baking powder

1/8 teaspoon salt

1/4 cup chopped walnuts

Spray a 9x9x2-inch baking pan with nonstick spray coating; set aside. In mixer bowl, combine margarine, applesauce, sugar, egg whites, and vanilla. Stir in flour, cocoa, baking powder, and salt. Stir in nuts. Spread in pan and bake at 350°F for 20 to 25 minutes. Makes 16 brownies.

Nutritional Analysis Per Brownie: 109 calories, 1 gram protein, 18 grams carbohydrates, 1 gram fiber, 4 grams of fat, 0 cholesterol, 37 milligrams potassium, 67 milligrams sodium. Exchanges: 1 carbohydrate, 1 fat.

University of Illinois Extension

Hypertension is the medical name for high blood pressure. Blood pressure reflects how much force the blood has as it is pumped through the arteries (heartbeat) and when it is resting (between beats). Although it might seem that a lot of force would be a good thing, like getting stronger, too much force stresses the artery walls.

Blood pressure readings measure both the heartbeat and between beat forces. The heartbeat force is called the systolic pressure and the between heartbeats force is called the diastolic pressure. In a blood pressure reading the systolic is the top number, and the diastolic is the bottom number.

A reading of 120/80 or less is considered normal blood pressure. Pre-hypertension is a blood pressure above normal and below 140/90. Readings equal to or greater than 140/90 are considered high blood pressure or hypertension.

Those who have diabetes or who are overweight are more likely to also have hypertension. It is important to check your blood pressure often. If you check your blood pressure on your own and it is high, or even pre-hypertension, make an appointment with your doctor.

Hypertension should not go untreated because it can lead to a heart attack or stroke. Hypertension has no symptoms so it is often called the silent killer. There is no cure for hypertension, but blood pressure can be controlled to stay within the normal range with a combination of lifestyle changes and medication.

Quick Raisin Scones

(8 servings)

2 cups Bisquick® baking mix

1/3 cup raisins

1/3 cup no-fat milk (skim)

Non-fat cooking spray

3 tablespoons Splenda®

1 teaspoon cinnamon

1 egg

Directions: Heat oven to 425°. Spray cookie sheet with non-fat cooking spray.

Mix remaining ingredients until soft dough forms. Spread on cookie sheet in 8-inch circle (you may use wax paper to mold and spread). Cut into 8 wedges, but not all the way through.

Bake 10 to 12 minutes until lightly browned.

Per serving: 161 calories, 4 grams protein; 27 grams cholesterol; 1 gram fiber; 25 grams carbohydrate; 5 grams fat; 29% calories from fat; 378 mg. Sodium.

NOTE: Scones are meant to be dry. To add moisture and soften the scones, serve with 2 tablespoons lite whipped topping (20 calories, 2 grams carbohydrate, 1 gram fat) or 2 tablespoons nonfat vanilla yogurt (20 calories, 4 grams carbohydrate, 1 gram protein).

Or try this sugar-free glaze:

1/4 cup nonfat dry milk

1/4 cup cornstarch

1/4 cup Splenda®

1/4 cup boiling water

1.Blend dry ingredients well.

2.Add boiling water and mix thoroughly.

3.Drizzle 2 tablespoons over each scone.

Per 2 tablespoon serving: 26 calories, 1 gram protein; 0 gram cholesterol; 0 gram fiber; 6 grams carbohydrate; 0 gram fat; 0% calories from fat; 12 mg. sodium.

University of Illinois Extension

Getting your vitamins and minerals from the foods you eat is easy if you remember to gobble up the good foods of the season! The cooler months bring many of the fruits and vegetables that are good to eat out-of-hand or with just a little preparation.

Apples, pears, and cranberries are good sources of potassium and vitamin C. Citrus fruits are a great source of Vitamin C and also a good source of potassium. Our bodies need Vitamin C (also known as ascorbic acid), to help strengthen blood vessel walls, and it is vital for our immune system.

Our bodies cannot make vitamin C, so we need to eat foods that are a good source of this vitamin every day. One small orange, one kiwi, 6 ounces grapefruit juice, or 1/3 cup chopped sweet red pepper have enough vitamin C for one day.

Potassium helps regulate the fluid and mineral balance in our bodies, helps regulate blood pressure, transmits nerve impulses, and helps muscles contract.

Cold-weather vegetables, like squash, are a good source of vitamin A. They are also a good source of potassium. Sweet potatoes also have vitamin B6, riboflavin, copper, pantothenic acid, and folic acid.

Vitamin A is found in deep green and dark yellow fruits and vegetables, like squash. Vitamin A is needed to help your eyes adjust to light and to keep mucous membranes healthy. Riboflavin helps your body release energy from foods; folic acid promotes formation of red blood cells.

University of Illinois Extension

How Germs Spread. Illnesses like the flu (influenza) and colds are caused by viruses that infect the nose, throat, and lungs. The flu and colds usually spread from person to person when an infected person coughs or sneezes.

How to Help Stop the Spread of Germs. Take care to:

·Cover your mouth and nose when you sneeze or cough.

·Clean your hands often

·Avoid touching your eyes, nose or mouth

·Stay home when you are sick and check with a health care provider when needed

·Practice other good health habits.

Cover your mouth and nose when you sneeze or cough.

Cough or sneeze into a tissue and then throw it away. Cover your cough or sneeze if you do not have a tissue. Then, clean your hands, and do so every time you cough or sneeze.

Clean your hands often.

When available, wash your hands–with soap and warm water–then rub your hands vigorously together and scrub all surfaces. Wash for 15 to 20 seconds. It is the soap combined with the scrubbing action that helps dislodge and remove germs.

When soap and water are not available, alcohol-based disposable hand wipes or gel sanitizers may be used. You can find them in most supermarkets and drugstores. If using a gel, rub the gel in your hands until they are dry. The gel doesn't need water to work; the alcohol in the gel kills germs that cause colds and the flu.

Avoid touching your eyes, nose, or mouth.

Germs are often spread when a person touches something that is contaminated with germs and then touches their eyes, nose, or mouth. Germs can live for a long time (some can live for 2 hours or more) on surfaces like doorknobs, desks, and tables.

Stay home when you are sick and check with a health care provider when needed.

When you are sick or have flu symptoms, stay home, get plenty of rest, and check with a health care provider as needed. Your employer may need a doctor's note for an excused absence. Remember: Keeping your distance from others may protect them from getting sick. Common symptoms of flu include:

·Fever (usually high)

·Headache

·Extreme tiredness

·Cough

·Sore throat

·Runny or stuffy nose

·Muscle aches, and

·Nausea, vomiting, and diarrhea (much more common among children than adults).

Practice other good health habits

Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food. Practicing healthy habits will help you stay healthy during flu season and all year long.

Source: Department of Health and Human Services

As the days get shorter and sunlight diminishes, new plants can liven up indoor space, says a University of Illinois Extension horticulture educator.

"You don't need a green thumb to be successful in using a new foliage plant to fight the winter blues, but you do need to pay attention to a few details," says Susan Grupp.

The most important detail, she notes, is light. "How much light your plant will get should determine which ones to buy," she explains. "Low-light plants such as Christmas evergreen, Parlor palm, and Heartleaf philodendron will do fine when placed near a north-facing window or several feet–three-to-ten-feet–away from an east or west window.

"Medium-light plants such as Spider plant, Rubber tree, and Dracaena need to be placed only a few feet away from an east/west window or up to 10 feet away from a south window. High or bright light lover should be directly in front of an east/west window or a few feet away from a south window."

Jade plant, Weeping fig, and English ivy all need bright light to succeed, she notes. "During the holidays, many Norfolk Island Pines are sold; for success, they should be grown in a bright light setting," she says.

It is important to learn about other needs, too, such as watering, humidity and temperature. "The trick to growing tropical foliage plants is to match their needs to your indoor setting," she says.

More information about houseplants can be found on a U of I Extension website at:

http://www.urbanext.uiuc.edu/houseplants

University of Illinois Extension