Organization in our personal and professional lives goes past keeping a hand written or electronic calendar. Perhaps we can keep track of where we need to be, who needs to be picked up and what bills need to be paid, but keeping information and "things" organized often eludes the best of us. The University of Illinois Extension has a website designed to help you clean the clutter out of your life. It even has handy tips to get you started on the road to leading a clutter free life that you control.

With enough time and perseverance, even you can have neatly organized drawers, closets that you can open without fear of being buried under an avalanche of clothes you've saved since high school, kids that know where their own shoes and book bags are in the morning, and even a garage that you can park the car in. Imagine having a neatly organized basement that could actually be used for emergency shelter without your needing to worry that you'll be crushed by long forgotten furniture, toys, athletic equipment, power tools or all the home canned tomatoes you stored down there 5 years ago! For step by step tips on how to get started, how to decide what to keep and what to toss, encouraging words and even a place to share your success stories, go to http://www/urbanext.uiuc.edu/clutter.

You may also want to attend an upcoming event sponsored by the Macon County Women in Action Committee on March 18, 2006 from 9:00 a.m. to 3:00 p.m. at the Decatur Public Library. "Maximize, Organize and Make It Fit" is a woman's leadership workshop on organization. Presentations on organizing your home, your wardrobe and closet and your office will be made by Decatur area professional women. There is no cost for women 18 and older to attend and lunch will be provided. Registration to attend is required by March 10, 2006. You can register by calling 217-428-9224. No accommodations are available for children.

Hope to see you there!

Teresa Adams

Health Promotion Coordinator

To help those wanting to reduce sodium, herbs can replace salt. Some doctors may advise eating less salt and sodium. In fact, the 2005 Dietary Guidelines recommend we consume less than 2,300 mg of sodium per day (approxi-mately 1 teaspoon of salt).

The National Institute of Health (NIH) states recent research has shown that people consuming diets of 1,500 mg of sodium had even better blood pressure lowering benefits. These lower-sodium diets also can keep blood pressure from rising and help blood pressure medicines work better. Again, check with your physician or medical care team for the amount recommended for your specific health condition(s).

Herbs and herb blends contain just a trace of sodium and can add great flavor to a low sodium diet. But be sure to read herb blend labels as some combinations include salt and sodium in the recipe.

The recipe given below is from the US Department of Agriculture (USDA) and offers a tasty alternative to salt and uses herbs that many have in their kitchen.

All Purpose Herb Blend

1 tablespoon garlic powder

1 teaspoon black pepper

1 tablespoon dried oregano

1 tablespoon parsley flakes

1 tablespoon dried basil

Blend all ingredients well. Store in tightly covered jar. Serve with poultry, broiled meats, roast, salads, and assorted vegetables. Makes 1/4 cup.

Nutrient Analysis Per Teaspoon: 5 calories, trace of protein, 1 gram carbohydrate, trace of fat, 0 cholesterol, 1 milligram sodium.

Exchanges: 0

University of Illinois Extension

Citrus is a year-round business with fruit available throughout the year. The winter months are generally the high season as fruits ripen on the trees. Like apples, many of the citrus fruits can be kept in cold storage and sold throughout the year.

Many varieties of the fruits are on the market and, like apples, again, there is a difference between varieties. Some oranges, like the Navel orange, have a thicker more pebbled skin than the Valencia. The skin also separates easier as do the segments, making the orange ideal for eating. Valencias, on the other hand, are suited mainly for juice and slicing into salads.

The principal difference between the grapefruits is the color of the flesh. White is most common, but the pink or ruby red grapefruit flesh is becoming increasingly popular. State regulations require that grapefruits and oranges be fully mature or tree ripe and ready to eat. You can't judge the skin color as a means of determining ripeness.

Oranges may never get a deep orange color; in fact, the orange itself might turn greenish late in the marketing season. Many growers artificially color their oranges. This practice doesn't affect the eating quality, but it does make the orange more attractive. Most of the coloring takes place in high carbon dioxide chambers at high humidity.

Oranges may show signs of russetting or a tan, brown, or blackish mottling or speckling of the skin. It has no effect on the eating quality. Often, russetting occurs on oranges with thin skins and superior eating quality. When choosing oranges, look for the firm heavy types with fresh bright looking skin that is reasonably smooth. Avoid lightweight types. Rough texture on the skin usually indicates abnormally thick skin and less flesh. Dull, dry skin and a spongy texture indicates that the orange is old and deteriorating.

Grapefruits should be firm and heavy for their size. Thin-skinned fruits have more juice than thicker-skinned fruits. If a grapefruit is pointed at the stem end, it's likely to have a thick skin. Rough, ridged, or wrinkled skin can be an indication of thick skin, pulpiness, and lack of juice.

Lemons should be reasonably smooth textured with a slight gloss. Firmness is also a key consideration. A pale or greenish yellow color means the fruit is very fresh with a slightly higher acid content. Coarse or rough skin is a sign of thick skin and not much flesh. Lemons with a darker yellow or dull color are old. Hardening or shriveling spots are also an indication of age. Soft spots, mold, and skin punctures are a sigh of decay.

Limes need not be green, though most sold in the stores are. However, an imported lime, the Key Lime, has yellow skin. It's also smaller. Like lemons, limes should have a glossy skin and the weight should be comparable for the size of the fruit. Avoid limes with dull, dry skin that is a sign of aging and loss of acid flavor, as well as the decaying symptoms of the lime. Purplish or brownish irregular mottling of the outer skin is a condition called scale, which, in its early stages, doesn't affect the flesh of the lime.

University of Illinois Extension

For many years, health professionals have recommended Americans eat less fat, sugar, and salt but to increase fiber. The 2005 MyPyramid eating plan reflects this advice.

Making these recommendations a part of a daily eating pattern can involve several actions:

·Eat fewer foods that are high in fat, sugar and salt. Save foods like candy, pastry, snack chips, cake and cookies for special occasions.

·Choose whole grain breads and cereals more often than highly processed cereals and breads.

·Take smaller portions of food.
Modify recipes to decrease the amount of fat, sugar and salt, and to increase amounts of fiber.

·Use more fresh fruits and vegetables in planning meals and snacks.

Your plan depends on your current eating patterns, health status, and potential risk for health problems linked to your diet. One of those actions may be to change some cooking methods and maintain moderation in lifestyle. For more information on MyPyramid and the 2005 Dietary Guidelines, contact your local University of Illinois Extension office or visit the USDA website at

http://www.MyPyramid.gov or

www/healthierus.gov

University of Illinois Extension

Pizza is a popular food that's enjoyed at any time of the day and night and served hot or cold. Recipes for pizza vary with cultures and personal taste. While some prefer vegetable pizzas, others order an assortment of cheese and meat toppings. Vegetable pizzas can vary too, from the type of crust to type of sauce and vegetable toppings used. Options are limitless.

Creamed cheese makes a unique sauce in place of a traditional tomato base, and can shorten preparation time. Just bake a pizza crust beforehand and allow to cool before spreading with a layer of cream cheese. Regular or lower fat cream cheese may be used as well as cream cheese flavored with herbs and vegetables.

For vegetable toppings, finely chop fresh vegetables like broccoli, cauliflower, onions, mushrooms and green peppers. Sprinkle over the creamed cheese layer. Slices of tomato may be added too. Top with shredded low fat cheddar cheese. It's delicious and can be put together in a short time frame, especially if the crust is ready and the vegetables are cut ahead of time.

If you prefer tomato sauces, the

following two recipes from the United States Department of Agriculture might be to your liking. The recipes use convenience foods for the crust so may be purchased ahead and kept on hand.

Vegetable toppings may be altered to your family's likes and taste. Fresh or canned foods may be used for sauces and the vegetable toppings.

Snack Pizzas

Refrigerator biscuits–can of 10

1/4 cup tomato paste

1 teaspoon oregano

1/4 cup chopped onion

1/3 cup mushrooms, chopped

1/2 cup low fat cheddar cheese, shredded

Preheat oven to 400°F. Lightly grease baking sheets. Pat each biscuit round into a 4-inch circle on baking sheets. Mix tomato paste and oregano. Brush on each biscuit round. Mix onion and mushrooms. Sprinkle over tomato paste mixture. Top with shredded cheese. Bake until crust is lightly browned, about 8 minutes. Makes 8 pizzas.

Nutrient Analysis Per Pizza: 108 calories, 4 grams protein, 14 grams carbohydrates, 5 grams fat, 1 milligram cholesterol, 409 milligrams sodium.

Exchanges: 1 bread/starch, 1/2 vegetable, 1 fat.

Source: USDA Recipe

Mexican Snack Pizzas

2 whole-wheat English muffins

1/4 cup tomato puree

1/4 cup kidney beans, canned, drained, chopped

1 tablespoon onion, chopped

1 tablespoon green pepper, chopped

1/2 teaspoon oregano leaves

1/4 cup mozzarella cheese, part skim milk, shredded

1/4 cup lettuce, shredded

Split muffins; toast lightly. Mix puree, beans, onion, green pepper, and oregano. Spread on muffin halves. Spread with cheese. Broil until cheese is bubbly, about 2 minutes. Garnish with shredded lettuce. Makes 4 servings.

Nutrient Analysis Per Serving: 108 calories, 6 grams protein, 18 grams carbohydrates, 2 grams fat, 4 milligrams cholesterol, 262 milligrams sodium, 1 gram fiber.

Exchanges: 1 bread/starch, 1/2 meat, 1/2 vegetable.

Source: USDA Recipe

University of Illinois Extension

Tips To Keep Your Parakeet Healthy

According to Dr. Ken Welle, a veterinarian who is board certified in avian medicine at the University of Illinois College of Veterinary Medicine at Urbana, "When choosing a bird it is best to buy one from a reputable dealer."

He explains that "parakeet" is a general term for a small, long-tailed, slender-bodied parrot, in the Psittacine family. Budgerigars are a specific type of parakeet and originate from Australia. These are commonly referred to simply as parakeets.

A healthy bird will look clean, be active, be sitting up, and have smooth feathers. All birds in the facility should look healthy. It is important to have your bird checked by your veterinarian right after purchase, then at regular intervals for the first year, and then annually.

Wild birds in the jungle hide illness as a means of self preservation. To uncover hidden illness, birds should have a blood sample drawn to help your veterinarian assess its health status. Like dogs and cats, birds can also be infected by intestinal parasites. A fecal examination will allow your veterinarian to determine what parasites the bird has and treat it accordingly. A Psittacosis test can detect the presence of this contagious disease that can make a bird weak, dull, stop eating and lose weight quickly.

According to Dr. Welle, "A healthy birds needs a safe cage that is easy to clean. The cage should be lined with newspaper and the top layer should be removed daily. The perches should be scraped whenever they become soiled. Do not place perches in areas where the birds will contaminate the water or food with droppings."

The perch should not be covered with sandpaper, because it will injure the birds' feet. The size and shape of the perch should also be changed periodically to help prevent sore feet.

A balanced diet is very important for birds. Seed mixtures are not complete by themselves. They also need vitamins provided by vegetables and legumes, as well as protein and calcium from meat and dairy products. There are also complete diets available in pelleted form.

"Birds are very social animals," notes Dr. Welle. "They need a lot of attention and someone to talk to."

Safe toys can be offered to help occupy a bird. You can also provide a playpen outside of the cage for activity. Handling birds will help to calm them. Birds enjoy having their heads scratched. This imitates the mutual preening activity they do in the wild. Adding a little water to their greens or spraying them lightly with water will also encourage preening.

If the bird is mean or aggressive it may benefit from having its wings clipped. This allows the bird to glide downward, but makes it unable to fly. Clipping, combined with frequent handling and patience, will usually settle the animal down.

Just like teaching your dog to "sit," teaching your bird to talk requires repetition and patience. Not all birds will be able to talk. Dr. Welle says, "Some birds can make associations. Some have also been taught their phone number or address."

Constant repetition of short phrases at frequent intervals is needed to begin teaching your bird to talk. As they learn words it becomes easier for them to pick up new ones. Birds can also be taught commands like "up" and "down" to make them get on or off of your finger.

University of Illinois Extension

For Your Heart is a simple, interactive web site that provides women with personalized information and tips on preventing heart disease. Following a brief survey, each woman receives stories on exercise, nutrition, weight loss, smoking, diabetes, cholesterol, blood pressure, menopause, and stroke. These stories are tailored specifically to each woman's race/ethnicity, age, and heart disease risk factors.

Please visit For Your Heart at http://www.womenshealth.gov/ForYourHeart/ or call 1-800-994-WOMAN (1-800-994-9662) or 1-888-220-5446 for the hearing impaired.

Heart Healthy Women is the online source for the most up-to-date information on diagnosis and treatment of heart disease in women. The website features separate educational sections for women with heart disease and their healthcare providers. Information offered includes: 1) the most important signs and symptoms of cardiovascular disease in women; 2) the accuracy of diagnostic tests for women; and 3) the safety and effectiveness of treatments and surgical procedures that are appropriate for women.

For online information on the diagnosis and treatment of heart disease, please visit Heart Healthy Women at:

http://www.hearthealthywomen.org.

Source–HHS CFBCI WEEKLY DIGEST

Soup is the ultimate comfort food, dispensed like medicine by mothers around the world for generations. It looks like those moms knew a thing or two, because soup definitely has its nutritional advantages.

Not only can it be a hearty source of nutrient-rich vegetables, whole grains, and legumes, often it can even help you to lose weight. Consuming soup as a first course in a meal helps reduce the calorie intake of the total meal because soup can help you feel satiated with a smaller amount of food.

Processed soup has been under fire in recent years because manufacturers have been stirring in too much sodium and fat. New types of healthier soups have since become available. Still with the growing number of products, it's become more confusing to wade down the soup aisle of the supermarket because of the ever-growing number of choices.

Can you tell how healthy a can of soup is by the label? Not necessarily! Carb-friendly soups can be anything but friendly. While a soup might be light in carbohydrates, it might be high in total fat and/or saturated fat. Food manufacturers know how to paint the product the way they want it to look.

So what does a healthy soup label look like? If you need to reduce your sodium intake because of health reasons, then choose soups that have less than 300 milligrams per serving. If you are not sodium-restricted and simply want to eat healthier, soups with 400-500 milligrams of sodium per serving are good choices. And, even those are not so easy to find when regular processed soups hover in the neighborhood of 800-1000 milligrams per serving, some reaching as high as nearly 1700 milligrams per serving!

When it comes to trimming the fat in soups, choose broth-based over cream-based soups, as the latter can have more than 20% of the Daily Value for fat in a single serving. Look for those soups containing 5% or less of the Daily Value of fat. When soup packages call for additional milk during preparation, choose fat-free milk to improve the nutritional lineup, but be cautious. Many nutrition labels are based on what's in the package, not on what you may be stirring into the soup pot.

While you are on your quest for holiday soups, look for soups that contain the real thing–whole foods. Read the ingredients list, watching out for names that you can't pronounce. Dry soup mixes tend to be highly processed, containing few real food sources and lots of sodium. Look for soups that incorporate fiber-rich whole grains, legumes, and vegetables.

And soup is no longer relegated only to cans. You can find instant soup in pouches, soup starter mixes, frozen soups, and single-serving microwaveable soups so you can eat on the go. Also, be aware of the listed serving size. A lot of times it is 1/2 cup, so if you consume the whole can, you have to multiply the nutrient amounts listed on the label by at least two or even more!

If you are weary of scanning the labels of processed soup products, why not stir up your own soup pot? Start with a can of low sodium broth or canned tomatoes. Mix in vegetables, leftover brown rice, spices and herbs for a quick home-cooked soup that is packed with nutrition and low in fat and sodium. Then dig in and comfort your body and soul.

University of Illinois Extension

When asked before Buffalo's fourth Super Bowl (after three previous defeats) whether the game was a "must win," Hall of Fame football coach Marv Levy replied, "World War II was a must win."

"When it comes to school sports, we need to remember that it's a game, not a war," says Paul McKnight, University of Illinois Extension youth development educator. "Time and time again, we've seen disgraceful, unsportsmanlike behavior by team members, coaches, parents and fans. Sure a game loss is tough, but it's certainly not a major catastrophe."

As teachers, coaches, youth group leaders, parents and fans, we need to use athletics to help young people develop values of integrity, fairness and respect. We need to reinforce the message that good character, sportsmanship, and ethics are honorable, and that victory attained any other way is unworthy.

Tips for Parents of Student Athletes:

·Remember that children participate in sports for their own enjoyment, not yours.

·Be a good role model.

·Show your child that hard work and effort can matter more than victory.

·Never yell at your child for making a mistake or for the team losing a game.

·Do not publicly question the judgment or integrity of a referee or coach.

·Show respect to all involved.

·Praise your kids as well as their teammates and opponents just for participating, regardless of their athletic skills. Applaud good plays made by all team members.

·Be proud of your student athlete regardless of outcome.

·Do not provide instruction during the game. That is the coach's job.

·Do not embarrass your child. People don't always remember the final score, but they always remember the fan in section E who made a fool out of himself or herself.

University of Illinois Extension

Study Links Early Friendships with High-Quality Sibling Relationships

Children who experience a rewarding friendship before the birth of a sibling are likely to have a better relationship with that brother or sister that endures throughout their childhood, said Laurie Kramer in a University of Illinois study published in December's Journal of Family Psychology.

"There's something about early friendships–when they work well, they help children learn how to behave constructively in relationships," said Kramer, co-editor with Lew Bank of a Journal of Family Psychology special issue, "Sibling Relationship Contributions to Individual and Family Well-being/"

"When early friendships are successful, young children get chance to master sophisticated social and emotional skills, even more than they do with a parent. When parents relate to a child, they do a lot of the work, figuring out how what the child needs and then accommodating those needs. With another child, that doesn't usually happen," said Kramer, a U of I professor of applied family studies.

The research showed the benefits of early friends are long-lasting. Children who had a positive relationship with a best friend before the birth of a sibling ultimately had a good relationship with their sibling that lasted throughout adolescence, said Kramer.

And children who as preschoolers were able to coordinate play with a friend, manage conflicts, and keep an interaction positive in tone were most likely as teenagers to avoid the negative sibling interaction that can sometimes launch children on a path of antisocial behaviors, she added.

Early friendships also predicted future competence in other sorts of relationships and in certain forms of personal well-being–for example, fewer behavior problems or less depression or anxiety later in life, Kramer said.

"Even I early childhood, close friendships have been shown to provide unique benefits for children encountering stress," the researcher said.

The 13-year study followed 28 pairs of siblings, beginning when the oldest child was between three and five years old and the parents were expecting the second child. Researchers assessed the quality of the firstborn's relationship with his mother during the last trimester of the mother's pregnancy as well as the quality of the child's relationship with a best friend.

And, although the mother-child bond was important for the future sibling relationship, the child's relationship with a best friend was a stronger predictor of the future sibling harmony, she said.

After the younger child was born, researchers visited the family frequently and videotaped the siblings, coding them for conflictual, competitive, cooperative, and prosocial behaviors, with the last observation occurring when the elder siblings were 17 years old and the younger siblings were 13.

There was a very strong link between children who had positive interactions with a friend before the sibling's birth and a later positive relationship with the sibling, said Kramer.

"This study shows that it's very important to help children develop good friends, particularly in the preschool years," said Kramer.

"From birth, parents can nurture and help develop these social competencies by making eye contact with their babies, offering toys and playing with them, and encouraging them to interact with other children as soon as they are developmentally able to do so," she said.

Preschools, child-care centers and providers, and schools should also learn more about children's socioemotional development so they can provide educational experiences that will help children learn to get along with each other better, she said.

"The trickiest part is helping kids manage some of the negative emotions they experience," Kramer said. "Children can learn a lot about handling frustration as a part of the sibling relationship. Brothers and sisters can be awfully frustrating."

And firstborn children who have had a good friend are a step ahead of the game, Kramer said. "For children, just knowing that someone likes them is validating. That confidence, and the experience they've gained from participating in a friendship, can really pay off later in terms of beneficial relationships with brothers and sisters, friends, and other personal relationships."

University of Illinois Extension

Teaching children about the environment, the ways of nature, weather, and the importance of one of the most important things the adult generation can do and a number of University of Extension websites are making that job a little easier.

The sites are contained on Extension's Urban Programs Resource Network under the Schools section at: http://www,urbanext.uiuc.edu/SchoolsOnline/ and http://www,.urbanext.uiuc.edu/SchoolsOnline/22.html .

The All-Star River Explorers site used famed explorers of American rivers to guide users through a series of interactive lessons designed to share knowledge about nature, the environment, and the importance of rivers.

Another site, A Walk in the Woods, is particularly valuable for youngsters who do not live near nature preserves

The ever popular topic of weather is covered in Weather One.

"This website discusses several areas of weather: clouds, seasons, air pressure, winds, and violent weather," said Scherer. "Activities have been included to give students hands-on experiences to work through."

University of Illinois Extension's most popular website, The Great Plant Escape, can also be accessed through Schools Online.

All of these sites have interactive features that help attract and maintain young people's interest.

University of Illinois Extension

2006 Perennial Plant of the Year

"Firewitch" Dianthus

The Perennial Plant Association has named Dianthus gratianopolitanus "Feuerhexe" (commonly known as "Firewitch") the 2006 Perennial Plant of the Year. The genus Dianthus contains annual biennial and perennial species and includes plants with the common names of carnation, sweet Williams and pinks. Cheddar Pink is the common name of this excellent sun-exposed perennial.

"Firewitch" is an evergreen selection with bluish-gray, silvery foliage. The flowers have been described as purplish-pink to magenta-pink, but regardless of which descriptor you feel fits, the flowers are bright and prolific lasting for weeks! Being a member of the carnation genus, the flowers have a spicy, clove-like fragrance. The first peak bloom time is mid-spring. Promptly shear off old blooms and you will be rewarded with a second flush in summer. Shear again, and you should see flowers again in the fall.

"Firewitch" is a low growing, mat-forming, alpine plant with narrow bluish-gray foliage that remains evergreen. The foliage height is 3 to 4 inches with flower stems reaching 8 inches. At bloom time the brilliant flowers cover the plant. Hardy from USDA zones 3 to 9, it will perform well in Illinois gardens as long as it has well-drained soil. Plants placed in poorly drained soils will eventually deteriorate. Dianthus "Firewitch" should be placed in full sun or in light shade if the garden is in a hot microclimate.

This Cheddar Pink will be at home in many garden spots. It is excellent as a border edger, as a rock garden plant, planted in wall crevices or as a ground cover on a sunny slope. It will easily fit in an herb garden, a formal border or a cottage garden. The Perennial Plant Association suggests a few plant combinations where "Firewitch" will shine. Try it with Siberian Iris (Iris sibirica) in the spring followed by threadleaf coreopsis (Coreopsis verticiallata 'Moonbeam' or 'Zangreb'), and in the fall match it with plumbago (Certostigma plumbaginoides). This fall combo will offer you a double bonus. First, the bright blue plumbago flowers will compliment the color of the Dianthus foliage. Plus, the bronze/red color of plumbago looks great with the silvery foliage of "Firewitch."

The Perennial Plant of the Year program promotes the use of perennials. Four perennials are selected by the Perennial Plant of the Year committee from an extensive list of nominations made earlier by PPA members. Each year members cast their vote for one of the four selected plants with the following attributes:

1.suitable for a wide range of climate types

2.Low maintenance;

3.Easily propagated (easily comes true from seed or vegetative propagation)

4.Exhibits multiple seasonal interest.

Look for Dianthus gratianopolitanus "Feuerhexe" (Firewitch") at your local garden center this spring. Let it prove to you that it is truly an award winner.

University of Illinois Extension

Following a few suggestions can prolong the beauty of flowers given on special occasions, says a University of Illinois horticulture educator.

"Whether you are giving roses, carnations, mums, or some other type of flower, you want them to last," says James Schuster. "Start with buying young flowers. Young rose buds have just their outer petals open, showing no browning and on red roses there is no noticeable 'blue blush' showing through the red.

"The flower head stands straight up–the stem just below the flower has not become limp so that the flower head leans to the side.'

The best carnations are not fully expanded and show no browning or wilting. Spike flowers like snapdragons and gladiolas should have the top third of the spike with the flowers still in bud. Daisy-like flowers should have the center look like a smooth flat to roundish button with a slight green color rather than a fuzzy-looking button.

"Whether the flowers are cut or potted, always check the age," says Schuster. "Check for browning and other aging/injury problems and check for wilting. Old flowers, diseased flowers, and wilted flowers have a short life expectancy."

Avoiding frost and freeze damage is another way to make gift flowers last longer. Make sure that there is adequate protection on the cut flowers and potted plants. Since heat rises, an opening at the top of wrapped cut flowers or sleeved potted plants lets the heat out and the cold in.

"Make sure that the wrapping or sleeve folds over to cover this opening before leaving the store to go to your car." Schuster says. "Also consider how cold the car is inside and how long it will take you to get home. The paper used to protect your plants is only a short-term protection. If the cut flowers or potted plants remain in the cold too long, the flowers will not last."

Cut flowers need to be placed in water as soon as possible to reduce the chance of wilting. Those receiving cut flowers should cut about one to two inches of the stems under water and, if possible, put the flowers into a vase while still under water.

"This prevents air bubbles from interfering with the uptake of water," explains Schuster. "Change the water frequently–at least once a day. If a preservative is used, do not use all the preservative on the first day. If no preservative is available, it becomes more important to change the water daily.

"Changing the water frequently reduces decay and its foul odor. Potted plants should be moist but not wet. Keep them cool and in lots of bright light, but not direct sun."

University of Illinois Extension

When friends or family members reside in a nursing home, it can be emotionally difficult to visit them. Naturally, the visits can bring on feelings of sadness and sometimes guilt. Although it is easy to postpone a visit or not go at all, remember that your regular visits can provide care and comfort to others.

"Often those residing in long-term care facilities complain of being bored and lonely," says Cammy Seguin, family life educator with the University of Illinois Extension. "By bringing little gifts when you visit, they can enjoy your thoughtfulness after you have left."

Seguin suggests these ideas:

·Make a special photo album filled with pictures and messages from friends and family members.

·Spend time reminiscing about the old days. Many times, those suffering from dementia remember things that happened in the past although they cannot remember things that just happened. Bring a small object or a picture that might "trigger" some memories.

·Bring cards and decorations on special holidays to brighten the room.

·If allowable, bring a favorite home-cooked treat.

·Bring anecdotes, stories or cartoons clipped from newspapers or magazines for a laugh or smile.

During your visit, try to focus on the time you still have together and think of ways of filling that time with expressions of your love and affection.

University of Illinois Extension

"Regardless if you are 21 or 61, it is time to be thinking about your retirement," says Mary Ann Fugate, educator in Consumer and Family Economics with University of Illinois Extension. Weather forecasts tell us if it will be sunny or if it will be rainy, what the temperature will be and what is predicted for tomorrow, the week and sometimes the month or season. We use this to plan our daily lives.

Just like the weather forecast, your retirement forecasts will help you to plan for your leisure years. Fugate indicated that there are many tools today that can help you forecast your retirement income and will assist you in planning for your future. Just keep in mind that the farther out the weather is forecast the less certain the prediction. It's the same with retirement forecasts. However, it is important to your future to make an up-to-date retirement outlook.

An interactive tool to help you forecast your retirement can be found at University of Illinois's free web site:

www.RetireWell.uiuc.edu

The goal setting section can help you develop a plan of action for retirement planning. Not only will you estimate your retirement income and savings, but discover if you need to save an additional amount to afford the retirement lifestyle you wish to have.

When you begin to forecast your retirement it is necessary to make some assumptions that will guide you in projecting what your retirement will be like. Fugate says, "You will want to identify your retirement goals/lifestyles, a reasonable rate of inflation, the rate of return on your investment, where and how your money is invested, tax implications, sources of retirement income and your life expectancy." This will help you have a retirement forecast that is designed for you.

Fugate suggests that after you have completed your forecast you look for things that you can do now, before you retire, to improve your outlook. Can you increase your savings, invest more aggressively, cut expenses, pay down or off debts, add extra income or maximize tax-deferral opportunities? Visit the Plan Well. Retire Well web site at www.RetireWell.uiuc.edu to check your retirement forecast regardless of whether you've just started your first job or are just a few months from retirement.

Source: Mary Ann Fugate

University of Illinois Extension

Hypertension or high blood pressure is sometimes called the "silent killer" because people can't feel high blood pressure. Although there are some signs or symptoms of hypertension, they may not be present or may be overlooked. According to Jananne Finck, University of Illinois wellness and nutrition educator, nearly one in three American adults has high blood pressure. Once high blood pressure develops it usually lasts a lifetime. But the National Heart, Lung and Blood Institute (NHLBI) with the National Institutes of Health (NIH) states the "good news is that it can be treated and controlled.

The NHLBI shares that blood pressure changes during the day. It is lowest as you sleep and rises when you get up. It also can rise when you are excited, nervous, or active. NIH states the level should be lower than 120/80. When the level stays high, 140/90 or higher, you have high blood pressure. With high blood pressure, the heart works harder and your chances of a stroke, heart attack and kidney problems are greater.

NIH states there is an exception to the above definition of high blood pressure. Normally, a blood pressure of 130/80 is considered high blood pressure in persons with diabetes and chronic kidney disease. Of course, check with your own doctor for the recommended blood pressure for your specific health condition(s). For more information on hypertension, visit the NHLB/NIH website at: www.nhlbi.nih.gov

University of Illinois Extension

Once upon a time, earning a living was a means to an end. The means was earning to the end of living. Somewhere along the line, money–earning it, spending it, investing it, and worrying about it–has taken over a major part of our lives.

You work for financial independence, Patricia Hildebrand, an educator in Consumer and Family Economics with University of Illinois Extension, says "You work to have enough money to do what you want, to have enough money to take care of your family, to have enough money to enjoy with no worries and to be happy."

Hildebrand says "Financial independence can quickly turn into financial dependence. By working to achieve financial independence you can end up spending more than you earn, needing two paychecks to make ends meet, not liking your job and not seeing another way out."

Financial dependence has become a social problem. More and more Americans declare bankruptcy, personal debt is high, and many find themselves in joyless jobs to pay debts.

To get off this work-and-spend treadmill, Hildebrand suggests you try the following tips:

·Before you buy, ask yourself:

A. Do I need it?

B. Could I borrow it?

C. How will I have to care for it?

D. Could I substitute something I already have for it?

E. How many hours will I have to work to pay for it?

·Study advertisements. Be aware of the gimmicks used to make you want to buy that particular item.

·Comparison shop. Do keep in mind that driving from store to store to save a few cents at each may not be the answer to saving money if the price of gas is high.

·Simplify! Don't buy more "stuff" than you need.

·Avoid "recreational" shopping. Instead, plan activities around your home such as a potluck or baking cookies or a game night for the family.

·Pay with cash. Keep your credit cards for emergencies only or if you know you can pay the balance in full each month.

·Make a plan. Keep track of how much you're earning and spending.

·Be patient.

For more information on how to become more financially independent, see the Plan Well, Retire Well website at:

www.RetireWell.uiuc.edu

Source: Patricia Hildebrand

University of Illinois Extension

More homeowners are becoming interested in adding native plants to their landscape. This summer's warm, dry weather is another reason to consider such plantings. Most typical new housing developments leave soil conditions in a disturbed, compacted state after construction is done. This type of soil condition can accentuate the effects of drought or other types of stresses on the plant, since the soil's rooting zone often has less organic matter, tilth, air and water movement and nutrients than in its natural state.

Although there are options to dealing with these soil and planting conditions, some homeowners are planting native prairie plants that are deeper rooted and more tolerant of adverse conditions. "Even with native plants, though, the proper species should be selected for the conditions on the site," says John Church, University of Illinois Extension Educator, Natural Resources, Rockford. Some are more suited for drier prairie conditions and some are better for wetland conditions. Over time these plants may also help improve urban yard and garden soils through their deep and fibrous root systems. They can reduce the need for watering during extended hot, dry weather.

Whether a beginning or experienced gardener, Native Plants in the Home Landscape for the Upper Midwest, University of Illinois Extension circular 1381, may be a helpful resource for anyone with an interest in plants indigenous to the upper Midwest region. Its 120 pages include a brief history of the American prairie, describes the benefits of gardening with wildflowers and other native plants, and outlines how to begin.

Approximately 80 plant species are shown in the book with color photographs and text descriptions. Plants were selected for their visual appeal, multiple seasons of interest, ease of culture, commercial availability, and suitability to a small site. Beginners will find step-by-step illustrated landscape designs. Also included is information on maintaining the health of native plant gardens. Also, there is a glossary of terms and lists of native plant sources, books, and Web sites in the reference book.

For further information about the circular, contact the local county U. of I. Extension office or go to website:

https://webstore.aces.uiuc.edu/shopsite/C1381.html.

Additional native prairie plant information is also available on-line from the Illinois Natural History website at:

http://www.inhs.uiuc.edu/~kenr/tallgrass.html

University of Illinois Extension

Feeding the birds during the winter involves more than just tossing a lot of seed out on the ground.

Once you start feeding the birds, you need to feed the entire winter and early spring. Inviting birds to your yard for dinner can be very rewarding. Buying bird seed with a variety of seeds can draw a wide range of birds. If you want to be more selective, narrow the food options.

Peanut butter when mixed with melted suet or yellow corn meal will attract Flickers, Hairy Woodpeckers, Downy Woodpeckers, Blue Jays, Chickadees, Tree Sparrows, White-breasted Nuthatches, Red-breasted Nuthatches, Brown Creepers, Robins, Juncos, Redpolls, and Towhees.

White millet is preferred by birds over red millet. Birds that like millet include Purple finches, Redpolls, Pine Siskins, Purple Finches, Pheasants, Juncos, most Sparrows, Starlings, Towhees, and Mourning Doves.

Sunflower seeds and screenings will attract Cardinals, Tufted Titmouse's, Purple Finches, Chickadees, Goldfinches, Tree Sparrows, White-breasted Nuthatches, Red-breasted Nuthatches, Pine Siskins, Evening Grosbeaks, Blackbirds, Juncos and Blue Jays.

Migratory birds such as Towhees, Harris's Sparrows, White-throated Sparrows, Fox Sparrows, White-crowned Sparrows, and Rose-breasted Grosbeaks like sunflowers, too.

Cardinals, Pheasants, Blue Jays, and Blackbirds enjoy corn whether it is on the cob, whole kernel, or cracked. Robins, Thrashers, Catbirds, Waxwings and Cardinals like raisins.

White bread pieces are a favorite with Pheasants, Blue Jays, Chickadees, Brown Creepers, Mocking Birds, Robins, Starlings, Grackles, Juncos, Cardinals, and most Sparrows.

All the birds need grit (gravel/stones–size depends on bird) to help grind up the seeds.

There can be a downside to feeding the birds, depending upon personal tolerance. Squirrels and mice will also be attracted to the seeds. The squirrels will often raid the feeder while mice often feed on the uneaten dropped seed. Bird seed dropped on the ground can cause unwanted plants to start growing the following summer.

By mid-spring, it is time to start weaning the birds off the seeds.

The birds will become dependent on your feeding them once they find your feeder. It is harmful to the birds you are feeding to just stop feeding them, especially if it is still adverse weather.

The birds need to be slowly weaned from your feeding and forced to start hunting for food found in more natural settings to avoid some birds starving to death.

University of Illinois Extension

Several products are available for sewage system treatment. The question is whether they are effective. In general, research has shown little benefit from these products, and in some cases, they can harm the system.

One line of products is called starters. These are supposed to add beneficial bacteria to a new system. They will not harm the system, but bacteria is added to the system every time a flush occurs, so it is not necessary to add more from a commercial source.

Some products are marketed as supplying nutrients to aid bacterial growth in septic systems. Since there is already a plentiful nutrient source, there is no need to add additional nutrients, yeast preparations, or other home remedies. However, when large amounts of chlorine bleach and anti-bacteria products are introduced into the septic system, many bacteria are killed. Reducing the amount of these cleaners and disinfectants will allow bacterial activity in the system to resume by itself.

Septic system cleaners are sold to clean the pipes and tank. If the product says it does this by enzymes, it is the same as a starter or nutrient supplier. If it acts as a de-greaser, it will disperse grease and oil that normally floats to the top or settles in the bottom of the septic tank. This can cause the oils and grease to move into the drain field. As these solids move into the drainfield, they will clog the soil absorption system, causing failure. Some of these products are very powerful, and may also be dangerous to handle. These will not replace the need to have a tank periodically pumped out, which should be done every 1 to 3 years.

Reducing the amounts of cleaners and disinfectants, water conservation, and regular pumping of the tank is the best insurance against having to make costly repairs to the system.

For more information on septic systems, get the University of Illinois Extension publication Septic Systems, A Homeowners Guide, available from local Extension offices.

Source: Duane Friend

University of Illinois Extension

He says they have grown apart and are no longer as close as they once were. She says their relationship has grown stale.

Do they stay committed to a marriage, or do they look elsewhere for the fulfillment they once felt as a couple?"

"If the grass looks greener on the other side of the fence, fertilize your own lawn," advised Deborah McClellan, University of Illinois Extension educator, family life.

In a consumer culture where the drive is to obtain the best cell phone, largest TV screen and fastest computer modem, the marriage relationship becomes disposable. Yet couples who opt to divorce often find they made the wrong choice.

In a 20 year national study of 2,000 married adults, researchers found that divorces seemed to fall into two categories. Forty percent of the couples who divorced reported high levels of conflict and very low levels of happiness and involvement together. But 3 out of 5 divorced couples indicated they were experiencing the average marital problems–the same quarrels and disagreements as the couples who remained married. Of those divorced couples, almost half said they were very happy and reported strong feelings of love for their spouse just one and one-half years prior to the divorce.

"Instead of building on their relationship, they looked elsewhere," said McClellan. "As a result, their emotional well-being was reported as lower than the individuals who stuck with their marriage."

American married couples are typically happier, wealthier and healthier than single people and unmarried couples who are living together. Staying committed to a marriage through the rough spots often brings about change that can rejuvenate a relationship.

Marital education, which is not to be confused with therapy, can be beneficial for couples just starting out in marriage, as well as for those who have spent 50 years together. Communication skills can be learned. McClellan provides workshops on helping couples rekindle the romance, and form a closer bond.

McClellan provided these suggestions on staying connected in marriage:

·Consider the relationship more important than material possessions. Our desire to have more things causes us to spend more hours at work to pay for them. We sacrifice time that could be spent together.

·Remind yourself of the benefits of your marriage. Pull out old photos and memorabilia and remember what attracted you to your spouse.

·Remember that no one gets it all. Even in great marriages, you may come to the realization that marriage is not everything you had hoped it would be. Stay focused on what you have in the relationship instead of what is missing.

·Keep a long-term view. Spend time dreaming about your future together. Keep that vision of growing old together in place, even when you are angry.

·To make a better marriage, give your spouse a compliment, exchange small kindnesses, share a joke, and count your blessings. Spend five minutes telling each other how lucky you are to be together.

University of Illinois Extension

As spring approaches, with it comes weather than can result in power outages. According to Jananne Finck, University of Illinois Extension nutrition and wellness educator, loss of power from high winds and inclement weather could jeopardize the safety of your food. Knowing how to determine if food is safe and how to keep food safe will help minimize the potential loss of food and reduce the risk of foodborne illness.

There are several fact sheets available on keeping food safe during an emergency from the United States Department of Agriculture's (USDA) Food Safety and Inspection Service (FSIS). Fact sheets include information on keeping food safe in an emergency and charts on when to save and when to throw out canned, refrigerator and frozen foods.

The FSIS/USDA fact sheets are at:

http://www.fsis.usda.gov/Fact Sheets/keeping food Safe during an emergency/

For more information on food safety, visit the government food safety site at www.foodsafety.gov

University of Illinois Extension