On May 9, 2006, the ABC television network aired a made-for-TV movie titled "Fatal Contact: Bird Flu in America." It is important for everyone to remember that this movie was not a documentary and was designed to entertain audiences rather than be a factual accounting of a real world event. According to the PendemicFlu.gov.website, there is NO influenza pandemic in the world and H5N1 avian influenza is almost exclusively a disease of birds. The H5N1 virus has not yet appeared in the U.S., but should it appear in the U.S., it does not mean the start of a pandemic. You can access a Viewer's guide at:

http://www.pandemicflu.gov/news/birdfluinamerica.html

There is a national strategy for Pandemic Influenza. You can download a copy at:

http://www.whitehouse.gov/homeland/pandemic-influenza.html

The National Strategy for Pandemic Influenza document presents the U.S. approach to address the threat of pandemic influenza, whether it results from the strain currently in birds in Asia or another influenza virus. It outlines significant roles for the Federal government, State and local governments, private industry, international partners, and individual citizens. In the event that we experience a pandemic influenza, each individual and families must take precautions to prevent spread of infection, must be prepared to follow public health guidance that may limit attendance at public gatherings and non-essential travel for several days or weeks and must keep supplies of materials at home as recommended to support the essential needs of the household for several days.

Simple tasks like washing your hands frequently, covering your mouth and nose with a tissue when you cough or sneeze, putting used tissues in a waste basket, coughing or sneezing into your sleeve if you don't have a tissue, cleaning your hands after coughing or sneezing using soap and water or alcohol-based hand cleaner; and learning to stay at home when you are sick will work wonders in containing an outbreak of any annual influenza strain, but may become a life saving technique in a pandemic.

Start now to be prepared for the worst so that you won't be taken by surprise. You can't expect the government to assure your survival in a pandemic if you don't assume responsibility for maintaining your own health. Don't forget to teach your children about appropriate hygiene no matter how young they are. You will not always be there to remind them to cover a cough and wash their hands at school, at their friends' homes, in the backyard, and even alone in their rooms. A virus isn't particular about where it is transmitted.

Teresa Adams

Health Promotion Coordinator

Freezing is one of the best ways to preserve locally grown fruits like strawberries. Jananne Finck, University of Illinois Extension nutrition and wellness educator, states freezing will retain more of the original flavor, color, texture and nutritional value of fruits than any other home food preservation method when processed correctly. Freezing requires less skill and equipment than other home canning methods, too. Yet, we need to follow certain steps to ensure the fruit preserves the best product for later use.

According to information from the National Center for Home Food Preservation (NCHFP), berries should be frozen on the same day they are harvested. Select fully ripe, firm berries with a deep red color. Wash and remove caps. Do not allow fruit to soak in water, rather rise the fruit with cool water.

There are different options for freezing strawberries. You can freeze berries with or without sugar and leave them whole or slice or crush them.

University of Illinois Extension

The method of freezing is determined by personal preference. A sugar or syrup pack is recommended to maintain the texture and flavor of fruit, but for those watching their sugar intake, sugar can be left out or artificial sweeteners can be substituted.

For a whole berry sugar pack, add 3/4 cup sugar to 1 quart (1-1/2 pounds) strawberries and mix thoroughly. Stir until most of the sugar is dissolved or let stand for 15 minutes. Put into containers, leaving 1/2 inch headspace. Seal, label and freeze.

If whole berries in a syrup pack are preferred, put berries into containers and cover with cold syrup, leaving 1/2 to 1-1/2 inch headspace. To make medium syrup (30%), dissolve 1-3/4 cups sugar in 4 cups lukewarm water, mixing until the solution is clear. Chill syrup before using. Yield is about 5 cups of syrup.
For unsweetened packs, the dry pack is good. Simply pack the fruit into a container, seal, label and freeze. A tray pack is an alternative that makes the fruit easier to remove from the container. Simply spread a single layer of prepared berries on shallow trays and freeze. After a couple hours, when the fruit is frozen, promptly package, label and return to the freezer. The fruit pieces remain loose and can be poured from the containers and the package re-closed. Be sure to package the fruit as soon as it is frozen to prevent freezer burn, a condition that removes air from the fruit and gives an off flavor and poor texture.

In addition to a dry pack, unsweetened fruit can be packed in water, unsweetened juice or pectin syrup. The pectin syrup is often used for fruits such as strawberries that retain texture better than if frozen in water or juice. To prepare pectin syrup, combine 1 package powdered pectin and 1 cup water in saucepan. Heat to boiling and boil 1 minute. Remove from heat and add 1-3/4 cups water. Cool. This makes about 3 cups of moderately thick syrup.

Sugar substitutes may be used in any of the unsweetened packs. But, remember, while artificial sweeteners give a sweet flavor, they do not furnish the beneficial effects of sugar, such as color protection and thickness of syrup. Follow the directions on the sweetener container to determine the amount of sweetener needed to replace sugar.

For more information on food preservation, visit the National Center for Home Food Preservation website at:

http://www.homefoodpreservation.com

University of Illinois Extension

Is your olive oil in an opaque bottle? If not, it may be quickly losing some of its ability to protect your blood vessels.

According to a recent study, antioxidants in virgin olive oil help relax blood vessels and improve circulation, which may lower

people's risk of atherosclerosis and cardiovascular disease.

However, the antioxidant value of olive oil can degrade after only a few months of exposure to heat and light. Store

your olive oil in an opaque cruet and in a cool place.

Real-Age

Is your olive oil in an opaque bottle? If not, it may be quickly losing some of its ability to protect your blood vessels.

According to a recent study, antioxidants in virgin olive oil help relax blood vessels and improve circulation, which may lower

people's risk of atherosclerosis and cardiovascular disease.

However, the antioxidant value of olive oil can degrade after only a few months of exposure to heat and light. Store

your olive oil in an opaque cruet and in a cool place.

Real-Age

Graduation time is here and parties are part of the celebration. Family and friends gather to honor graduates as they complete one phase of their life. Some parties will be elaborate affairs with a served sit down dinner, while others will offer a buffet of homemade foods that their family enjoys. According to Jananne Finck, University of Illinois nutrition and wellness educator, if food is served, caution is needed to prevent foodborne illness.

While bacteria are everywhere, there are a few types that especially like to crash parties. According to the Food Safety and Inspection Service (FSIS) with the United States Department of Agriculture, Staphylococcus aureus, Clostroridium perfringens and Listeria monocytogenes tend to be common problems as they frequent people's hands and steam tables.

FSIS offers a few tips to have a happy and healthy party. The first tip–always wash hands before and after handling food and keep the food area, dishes and utensils clean.

If cooking food ahead, be sure to cook foods thoroughly to safe temperatures, using a food thermometer to check temperatures. Cook fresh roast, veal and lamb to at least 145°F for medium rare and 160°F for medium doneness. Bake poultry to an internal temperature of 165°F. NOTE, this lower temperature for poultry is a new recommendation recently announced by USDA. Ground turkey and poultry should be cooked to 165°F also. All other meat, fish and ground red meats should be cooked to 160°F. If cooking ahead, chill food quickly and refrigerate until ready to serve.

On the buffet table, arrange and serve food in several small platters or bowls rather than putting all of one food in one large container. This way, one smaller dish is on the table while the rest of the food can be held at proper temperatures until needed. Replace empty dishes or platters rather than adding fresh food to the container.

Remember, keep hot foods hot, at 140°F or warmer by using chafing dishes, slow cookers and warming trays. Keep cold foods cold, 40°F or colder by nesting dishes in bowls of ice. Otherwise, use small serving trays and replace as needed for safe food handling.

FSIS stresses perishable foods shouldn't sit at room temperature for more than two hours. Keep track of how long perishable foods have been on the buffet table and discard perishable foods that have been at room temperature for two hours or more.

For your graduation party, be sure to include a delicious punch. The following punch recipe was a big hit at a recent anniversary party and ingredient amounts can be adjusted to your taste. If lower sugar is desired, use a low calorie cranberry juice cocktail and sugar-free soda.

Cranberry Celebration Punch

2 quarts cranberry juice

1 quart orange juice

1 liter lemon lime soda

Chill ingredients ahead. Combine cranberry juice and orange juice in pitcher or punch bowl. Just before serving, stir in soda. Makes about 32 half-cup servings.

Nutrient Analysis per 1/2 cup serving: 62 calories, trace protein, 15 grams carbohydrates, trace fat, 0 cholesterol, 9 milligrams sodium.

Exchanges: 1 fruit

University of Illinois Extension

With summer around the corner, these words can sound familiar. Bored children will find something to do, often not on a parent's list of recommended activities. The next time your kids are restless, try one of these simple activities to do with them:

Trace a design on your child's back with your finger. See if she can guess what it is. Then give your child a turn to draw on your back.

Play 'Finger Pool'. Scrunch a piece of paper into a small ball. Take turns flicking it back and forth across the kitchen table.

Take a walk together. Collect sticks, rocks, leaves, etc. from nature. Later, sort the sticks and stones by size, laying out the largest, then the next largest. Or make a collage of leaves glued on construction paper.

Make paper airplanes and fly them. Whose can fly the farthest?

Make a wish list. Of course, everyone needs to know that wishes don't necessarily come true. But it's fun to do anyway.

Play a game of WAR or rummy with cards. This helps teach numbers, too.

Cut up old magazines and paste onto newspaper. It makes a mess, but kids love it.

Make your own recording. Sing songs onto a cassette tape. Grandparents especially appreciate this.

Make tents. Use blankets, sheets and clothes pins. Let children have a snack and take a nap in the tent.

Read a book. Sounds revolutionary, but it cures boredom every time.

Children love spending time with us. It tells them more than anything how important they are to us. It builds memories that stay with them forever. Positive times spent with our children help both them and us to get through the stressful times.

University of Illinois Extension

The Illinois Department of Agriculture is reminding horse owners to vaccinate their animals before the onset of mosquito season to protect against West Nile virus (WNV).

Many horses infected with WNV never develop the illness, but it can be very serious–even fatal–if they are not protected," Dr. Colleen O'Keefe, IDOA division manager of Food Safety and Animal Protection, said. "During the 1999-2000 outbreak, 38% of the horses that contracted WNV died or had to be euthanized. So, I recommend that horse owners make sure their animals are properly vaccinated."

If a horse has received annual WNV vaccinations, a booster shot is recommended before July 1. However, if the animal has never been vaccinated, two shots administered three to six weeks apart, both to be completed before July 1, are recommended to ensure optimum protection.

Vaccines that protect against Western, Eastern and Venezuelan equine encephalitis do not protect horses against encephalitis caused by West Nile virus. Therefore, even horses that are vaccinated for Western, Eastern and Venezuelan encephalitis should receive a WNV shot.

Wild birds such as crows, hawks and blue jays carry the virus, but mosquitoes spread it. The virus is retained in a mosquito's salivary glands after it feeds on an infected bird and then injected into the blood stream of horses and other animals while the insect moves to its next meal. Horses are incidental hosts of WNV, meaning they do not transmit it.

Symptoms of WNV in horses include listlessness, lack of muscle coordination, weak limbs, partial paralysis and death. Fever has been detected in less than one-fourth of confirmed cases. The incubation period for the disease is five to 15 days.

There is no treatment for WNV. Supportive veterinary care is recommended. Suspected cases should be reported immediately to the Illinois Department of Agriculture's Bureau of Animal Health and Welfare at (217) 782-4944.

Since the availability of an approved vaccine, the number of West Nile virus cases in Illinois has dramatically declined from 1,241 in 2002 to 16 in 2005.

University of Illinois Extension

Sales of family camping recreational vehicles have seen double digit increases in recent years. As the numbers of RV's have increased, so has the concern about the treatment and disposal of wastes. Certain treatments in on-board waste systems contain chemicals that cannot be treated properly. Campground septic systems may become overloaded with these chemicals, especially when many people are dumping into the system in a short period of time.

There are currently 4 common types of products available for RV tank wastes. These are bacteriological, enzymatic, nutrient enhancement, and chemical.

Bacteriological treatment is the most environmentally responsible form of RV waste treatment. These treatments provide large quantities of bacteria that break down wastes safely and effectively, with very little odor. The resulting material can be dumped safely in campground septic systems.

Enzymatic treatment involves the addition of specific enzymes that help the activity of beneficial bacteria. However, in some cases, they also contain fragrances and harsh chemicals that may kill the very bacteria it was meant to support.

Nutrient enhancement is meant to provide nutrients for the bacteria. However, waste products already contain the nutrients necessary for bacteria. Therefore, nutrient enhancement products have little benefit where there is an adequate supply of waste in the system.

Chemical treatments may contain chemicals such as formaldehyde or certain ammonia compounds. These chemicals, while they may mask odors, kill many of the beneficial bacteria needed to break down the waste. Once dumped into a septic system, they will also kill bacteria in that system as well.

When buying an RV waste treatment product, try those that contain the least amount of chemicals and fragrances that may hinder the breakdown of wastes. Products that are biodegradable are desirable. Safe waste disposal depends on limiting harsh chemicals, and keeping beneficial bacteria.

University of Illinois Extension

We all know leafy greens are good for us...but just what the heck are they?

Leafy greens are those green, leafy vegetables that require cooking to tame their otherwise bitter taste.

They offer a bumper crop of health benefits ranging from mental sharpness to weight management. Like their cruciferous cousins (broccoli, cauliflower, Brussels sprouts), leafy greens also contain antioxidants that help the body naturally detoxify, placing them high on the list of foods that may help reduce the chance of developing cancer.

Try adding some of these leafy greens to your diet.

Kale: This is one of the healthiest greens for your bones. Just 1 cup cooked contains nearly 1,300 percent of your daily requirement of Vitamin K, a nutrient that helps to support healthy bone formation. Kale also contains manganese which promotes bone density and also is high in calcium. Best of all, kale is the top leafy green source of carotenoids which promote eye health and may help lower the risk of age-related macular degeneration.

Swiss Chard: These leafy greens may help you lower your blood pressure because 1 cup cooked supplies nearly one-third of your daily potassium requirement. A mineral marvel, Swiss chard is the top leafy green source of iron and an excellent source of Vitamin C.

Mustard and Turnip Greens: While these two don't pack quite the nutrient punch as kale and Swiss chard, they still contain large amounts of the bone-healthy Vitamins K, C, and Folate. They're also a good plant source of Vitamin E, a potent antioxidant that may help boost the body's natural immunity. Compared to kale, turnip greens are even higher in calcium, making it a top plant source of this mineral.

If you have never made Swiss chard this recipe is just what it says–easy and delicious.

Easy and Delicious Swiss Chard

1 large bunch chard, washed

3 cloves garlic, minced

2 teaspoons olive oil

Salt and pepper, to taste

Balsamic vinegar

Remove stems from chard and cut stems into 1/4 inch pieces. Stack the chard leaves on top of each other and cut into 1 inch wide strips. Place a large skillet over medium heat and add olive oil. When hot, add the chard stems, cover and cook 3 to 4; minutes, stirring a couple of times. Add the chard leaves; use tongs to stir the chard until it reduces some in volume (like spinach). Add the garlic and salt and pepper to taste. Stir again, cover for another 2 minutes, until tender. Drizzle with balsamic vinegar and serve.

Yield: 4 servings

Nutritional information per serving: 50 calories, 3 g fat, 0 g saturated fat, 0 g mg cholesterol, 530 mg sodium, 6 g carbohydrate, 2 g dietary fiber, 2 g protein.

University of Illinois Extension

University of Illinois Extension has launched a website for teachers and students that discusses rivers and streams. Designed to introduce students to the basics of hydrology and increase their understanding of how rivers are formed and their importance in our lives, the All Star River Explorers is a site for 3rd through 5th grade levels that provides resources for teachers and activities for students. Famous North American explorers are used to tell the story of how we use rivers. Activities will enhance student's skills in math, science, language arts, social studies and art.

Sections in the site include River Basics, which shows how rivers form and change over time. River Management discusses how rivers are managed for different purposes. Because rivers play a vital role in local and larger economies, River Dollars and Sense shows students how important rivers are in creating jobs and tourist sites. Ooze, Goo and other Nasty Things talks about invasive species and river pollution.

In addition to these sections, the All Star Hall of Fame provides information on river explorers such as Lewis and Clark, John Wesley Powell, Henry Hudson and others.

Student activities include Got Your Game On, Name That River, and Trading Cards of river explorers.

The website address is:

www.urbanext.uiuc.edu/rivers

University of Illinois Extension

The news is good if you don't do much dairy, but get a frequent hankering for Chinese food!

Stir-fry dishes often include staples like broccoli, bok choy, and edamame (soybeans) - popular veggies that are bursting with bone-strengthening calcium. Even better, these and other Chinese stir-fry favorites have a chemical makeup that allows your body to easily absorb the calcium. Just go easy on the soy sauce–which is essentially liquid sodium–because the more salt you take in, the more calcium you're likely to lose.

RealAge

Today many parents have questions about gangs. There are many reasons why parents are so preoccupied with gangs. Maybe you have noticed gang activity where you live and suspect that your son or daughter is involved in a gang. Perhaps you believe gang members are harassing your child. Your son or daughter may have been a victim of gang violence. You have noticed gang graffiti in your neighborhood and have begun to worry.

You can do many things: Maintain open communication with your child. Get in the habit of discussing problems with your child and his or her friends. Look for opportunities to show your child how important he or she is to you. Regularly spend time with your child. Take time to know your child's friends. Know where your child is going and with whom. Provide reasonable limits and enforce them. Provide discipline that is fair, appropriate and timely.

Investigate activities available for your child and his or her friends–sports, art, dance, theater, music, cooking, swimming, camping, scouting. If you don't find the activities, start them yourself. Be a good role model. Educate yourself on issues important to young people.

As soon as you observe graffiti in your neighborhood, remove it immediately. Paint over it; don't allow it to spread.

Get your extended family members involved. Include neighbors, church members, local business people, and parents at school. Encourage mentoring, sponsorship of youth groups, donation of money, space and goods to support youth activities.

Ask local businesses not to sell items clearly associated with gangs.

Call your local police to find out which gangs are active in your neighborhood.

When you see gang activity, inform the police.

Notify your alderman, state representative, senator and congressperson. (Check your phone book or inquire at your local library if you need to know who these people are).

Use community resources: individual and family counseling and support groups are organizations that help families deal with this problem.

Discuss concerns with the social worker and/or counselor at school.

University of Illinois Extension

Gang behaviors, related incidents and involvements are issues that afflict the urban inner cities, as well as suburbs. It has ceased to be an "inner city" problem. Its increased growth can be largely blamed on factors surrounding the child's current physical, mental, social, and family climate. The following can be included in a list of why gangs occur.

Family: Growing up in a gang family could be considered quite normal. The home environment a family provides for their children could be harmful and neglectful. Abuse and neglect in the family could leave young members seeking care and protection elsewhere.

Self: Young people seek out situations in which they can be successful. Often, they do not consider if it's right or wrong. The contributing factors leading to this are:

·A total lack of self-esteem

·A loss of control over one's life

·A lack of knowledge on how to handle peer pressure

·A lack of successful experiences.

Other factors affecting the child's view of self are learning and behavioral disabilities. Often these learning and behavioral problems result in poor grades, further lowering self-esteem.

Social: The social reasons why young people get involved in gangs, (especially if they do not have the support of their families) are:

·The "glamorous" lifestyle of gang members

·The greed of money and the ease of making it

·A sense of social status by "hanging out" with the "right contacts."

A mixture of these factors, as well as others, may be an individual's reasons for becoming part of a gang. Gangs occur due to voids that are created in an individual's life that cannot be filled. They happen due to a breakdown in their family, social and individual environment.

University of Illinois Extension

·. .Scientists have developed a way to pasteurize eggs still in the shell. The pasteurization process reduces the risk of contamination from bacteria such as salmonella, which can cause foodborne illness.

·. . .Espresso contains less caffeine than regular American coffee. A two-ounce serving of espresso has about 100 milligrams (mg) of caffeine compared to 115 mg in a six ounce cup of American coffee.

·. . .Ground beef that is 85 percent lean is 15 percent fat by weight? However, weight is not an indication of calorie content. The same ground beef is about 50 percent fat by calories. This is because fat has many more calories for its weight than the protein in the meat. Proving once again that there is no such thing as low calorie or low fat ground beef.

·. . .Adding oil to pasta does not minimize the pasta's sticking potential during cooking? The key to cooking pasta is plenty of water and stir, stir, stir. How much water is enough? The recommendation is four quarts of water per pound of pasta. Without enough water the pieces of pasta will stick together and the cooking water will foam up and boil over. Frequent stirring keeps water circulating between the pieces of pasta.

University of Illinois Extension

With spring in full swing, garden centers and mass-market stores overflow with colorful bedding plants. Some people buy a few petunias or geraniums on impulse to color up their yard or widow sill. Others set out with determination and a page-long list of plants to purchase. No matter which category you fit into, there are some tips to consider when buying flowers for your garden.

Often shoppers buy a plant for its flower color, giving little thought to what amount of light or water it requires, adds David Robson, University of Illinois Extension horticulture educator.

Take a little time to walk around your yard before embarking on your shopping spree, and note all the flower beds, window boxes, etc. that need a splash of color. Jot down what type of light each area receives and approximate dimensions. Also, try to envision color schemes, growth habits (cascading, climbing, upright, mounding), and heights that would work well.

A little bit of homework saves wasted time and money at the store. Make sure you read the plant tag before purchasing, matching the plant's cultural requirements and growth description to your needs.

A major mistake most people make as they survey the array of pots and flats is to immediately choose plants in full bloom. Perhaps these appear largest and healthiest. Resist the temptation and search for plants just beginning to bud; these perform better in the garden. The plant's energy is still geared toward the root system and leaves and not for seed production.

Also hunt down the more compact, fuller plants instead of those with "leggy" stems. Choose plants with a dark green color and short compacted stems with several good sets of leaves. It doesn't hurt to see roots come out of the bottom of the pot, but avoid plants with masses of roots at the bottom. Those roots will be destroyed when transplanting and may cause plants to wilt.

Once you decide which flowers to buy, figure out the quantity you need. When you know the mature plant size, calculate how many full-grown plants would fill the allotted flowerbed or planter. Avoid the common tendency of buying a little of this and a few of that. Most people agree that a large block of one color gives a bigger impact than a hodge-podge of many different varieties.

If you take a little time to think about your flower garden before you shop, and choose healthy, well suited plants before you buy, your garden should bloom successfully all season.

University of Illinois Extension

Mulching is a sure fire way to eliminate many summer gardening chores. The primary benefit of mulching is to reduce soil water loss or evaporation. This means more water is available to the plants, which means less wilting problems.

Typical soils can lose a quarter to half inch of water per day when temperatures are above 90 degrees Fahrenheit. Since most plant roots are in the top eight inches of the soil profile, plants suffer greater wilting stress when temperatures are high.
Mulching also keeps the soil cooler during warm spells. Mulches act like insulation, preventing hot air from reaching the root system. Roots grow better when soil temperatures are in the 60s and 70s, proper mulching can maintain this desired level when air temperatures approach 100.

Weed control is another added benefit of mulching. Most weeds need sunlight after germination to grow. Mulching limits sunlight reaching newly germinated seedlings. Fewer weeds mean less competition with plants for water and nutrients.

Vegetable gardeners should realize that mulching limits some diseases, especially fruit rots. Most disease organisms are transferred to plants or their fruits by raindrops splashing on the soil and bouncing back up. Mulching deflects water droplets from "bouncing" back and infecting the plants. Produce commonly in direct contact with the soil, such as cucumbers, melons, and even tomatoes, are less likely to be infected by disease organisms when mulched. Mulching also increases the ease of harvesting, especially after heavy rains or irrigation.

Proper mulching consists of no more than 4 to 6 inches of an organic material such as wood chips or composted leaves and grass clippings. Deeper levels of mulch may inhibit water and air penetration into the soil or tend to compact. Shallow mulching reduces the benefits of weed control, cooler soil temperatures and water retention.

Ornamental plants such as flowers, shrubs and trees benefit from 4 to 6 inches of mulching. However, make sure to keep mulching material an inch away from tree and shrub trunks to minimize insect and disease damage.

University of Illinois Extension

Your mom said, "Eat your greens." The National Cancer Institute says, "Eat your greens." You probably tell your family, "Eat your greens." But do you know why this color is so essential to your diet?

"Not only do these vegetables look great and taste wonderful, but they are rich in the phytochemicals that keep you healthy," says Carol Schlitt, University of Illinois Extension nutrition and wellness educator. "For example, the carotenoids–lutein and zeaxanthin–that are found in spinach, collards, Swiss chard, kale and broccoli have antioxidant properties that protect your eyes by keeping your retina strong."

Also, research shows that green cruciferous vegetables (like cabbage, Brussels sprouts cauliflower, kale and turnips) may reduce the risk of cancerous tumors!

With spring now in full force, there is no better time to think green. Whether breakfast, lunch or dinner, satisfy spring fever with lots of green vegetables.

"Believe it or not, Brussels sprouts are one of my husband's favorite green vegetables," says Schlitt. "If it's not yours, this recipe may change your mind. By shredding the sprouts, the intense flavor is dissipated and the maple-glazed pecans add a bold touch of sweetness.

Shredded Brussels Sprouts

With Maple-Glazed Pecans

3/4 cup chopped pecans

1/4 cup (1/2 stick) butter or margarine, divided

1 tablespoon pure maple syrup

1 teaspoon salt, divided

2 lbs. Fresh Brussels sprouts

1/4 teaspoon black pepper

1 tablespoon cider vinegar

Toast pecans in a 350°F degree oven in a shallow baking dish for about 10 minutes or until a few shades darker. You could also do this in a microwave oven in a glass pie plate for 2 to 3 minutes on High.

While nuts toast, melt 1 tablespoon butter and stir in maple syrup and 1/2 teaspoon salt. When nuts are toasted, add maple glaze to hot nuts and toss to coat.

Wash Brussels sprouts, discarding any discolored leaves. Holding each Brussels sprout by the stem end, cut into very thin slices.

Heat remaining 3 tablespoons butter in a large non-stick skillet over medium-high heat. Sauté shredded sprouts with pepper and remaining 1/2 teaspoon salt, stirring until sprouts are wilted but crisp-tender. Add vinegar and toasted pecans and sauté 1 minute.

Yield: 10 servings

Nutritional information per serving: 150 calories, 12 g fat, 10 mg cholesterol, 260 mg sodium, 9 g carbohydrate, 4 g dietary fiber, 3 g protein

University of Illinois Extension

In 2005, the USDA revised the Food Guide Pyramid and placed new emphasis on whole grains and whole grain products.

"The new recommendation is that everyone should eat at least three servings per day," says Carol Schitt, University of Illinois Extension nutrition and wellness educator. "Now everyone wants to know how to do it! With so many Americans eating out, making sure that half of your bread, rice, pasta and cereal servings are whole grain can be quite a challenge."

Since restaurant foods don't come with a nutritional label, how do you know if that brown bread is made with whole grains?

"Ask," says Schlitt. "Waiters should be able to find out the types of bread products their restaurant is serving, including if any are made with whole grains. At fast-food restaurants, look for the words whole-grain or whole-wheat. Descriptive words like wheat, healthy and hearty may make a bread sound like it is whole-grain, but doesn't automatically mean it is.

If customers ask for whole-grain products, restaurants will get the idea that they need to offer them to their patrons. After all, they want to please their clientele–and make money.

At home, adding whole grains to your baking is not hard and can really add a delightful nutty flavor. If you want to try adding whole grains, here are some tips to make your efforts more successful:

·Start by substituting one-fourth of the all-purpose flour in cookies and quick bread with whole wheat flour. You may find you can replace up to one-half of the flour with whole-wheat without substantial differences in the recipe's quality.

·Look for white whole-wheat flour in the baking section of the grocery store. This flour will add all the whole-wheat goodness without the traditional brown color which can turn some people off to whole wheat baked products.

·You can grind oatmeal and whole-grain cereals in a food processor and add them into your baking, starting at substituting 1/4 of the all-purpose flour.

University of Illinois Extension

Remember the first time you went fishing? Also, that fresh fish tasted so good.

Fish and other seafood are a part of a good diet. Fish is a good source of protein, zinc and iron. Fish is low in saturated fat that contributes to high blood cholesterol levels. It is high in a healthier form of fat called omega-3 fatty acids. Research has shown that omega-3 fatty acids help make blood less "sticky" and therefore is less likely to form clots that can contribute to heart disease. Fatty fish such as salmon, tuna, trout sardines and halibut have the highest amounts of omega-3 fatty acids.

How Much Fish?

The general suggestion is to eat fish two or three times per week. A serving of fish is 3 to 4 ounces cooked. This is a piece of fish about the size of the palm of your hand and about one-half inch thick.

If you are not eating fish regularly, here are some ideas to help you include more fish:

·Start slow, including fish in at least one meal a week.

·Water-packed canned fish and frozen fish are just as healthy as fresh. This can be easy and usually less expensive.

·Add fish and seafood to recipes that normally call for beef or chicken.

·Try different fish to find the ones you like and to get the most nutritional benefits.

Cooking Fish

Maybe when you think about eating fish you think about breading and deep-fat frying. For many people this is the most common way of preparing fish. As we know now this is not the healthiest way to prepare fish. In addition it can take a lot of time, equipment and be a little difficult.

Healthier and easy ways of preparing fish include baking, grilling, or microwaving. Fish is a good food to cook in the microwave oven. It cooks quickly and is naturally tender.

Canned fish like salmon and tuna can easily be added to salads and casseroles. Almost everyone has a favorite tuna casserole recipe, but even healthier and easier is to add the canned tuna to a lettuce salad. This is a great, easy to prepare meal.

Here are a couple of recipes to get you started:

Salmon Cakes

1 can salmon, drained and flaked

1/2 cup saltine cracker crumbs

2 eggs beaten

1/2 teaspoon paprika

Mix all ingredients together. Form into cakes, using 1/4 cup of the mix for each cake. Sauté until brown in a small amount of oil or cooking spray. Makes 8 cakes.

Nutrition information per cake: 100 calories, 4 g fat, 95 mg cholesterol, 260 mg sodium, 3 g carbohydrate, 13 g protein.

Poached Fish

1 pound fresh or frozen fish fillets

1/2 cup skim milk

1/4 cup seasoned bread crumbs

Black pepper

1 tablespoon grated Parmesan cheese

Rinse fish fillets and pat dry. Spray microwave safe baking dish lightly with nonstick spray. Put fish in single layer in dish.

Pour skim milk over fish fillets. Sprinkle bread crumbs on the tops of the fillets and season with black pepper. Sprinkle Parmesan cheese on top.

Cover with plastic wrap. Cook in the microwave oven on high 8 to 10 minutes. Fish is done when it is white, hot in the thickest part, firm and flakes easily. Serves 4.

Nutrition information per serving: 146 calories, 2 g fat, 6 g carbohydrates, 244 mg sodium, 24 g protein.

University of Illinois Extension

Do you see yourself as fat or frumpy? Blame it on your brain. Here's why: your brain routinely maps your body using visual cues and signals from your skin, joints and muscles. But snags in this system can distort the image and make you mentally overestimate or underestimate your actual body size. So, if you want an objective view of your body, don't rely on only your eyes, use your bathroom scale and the way your clothes fit as well.

Researchers know that people with anorexia and other eating disorders have problems seeing their actual body size. The problem may be in a specific portion of their brain.

Although only a small percentage of people have a diagnosed eating disorder, many other people struggle with body image issues. These can lead to unhealthy, aging behaviors like extreme dieting, emotional overeating, compulsive exercise, abuse of weight-loss or muscle-building products, heavy smoking, or excessive caffeine consumption.

If any of this sounds uncomfortably familiar, instead of letting body image issues push you off your healthy lifestyle, try to focus less on how you look and more on how you feel. Use your eating habits, exercise patterns, and other lifestyle choices to help you feel strong and energized. And keep reminding yourself of all the things your body can do when you are fit and well nourished.

RealAge

When Stephen Long talks about using miscanthus (a grass that grows to about 14 feet high by late September) as a biomass energy source to produce Ethanol, he likes to stress the word, "potential." Long and his graduate student Emily Heaton have been studying this enormous grass since 2002 at the University of Illinois.

"Miscanthus is now a commercial crop in Europe," said Long. "They've been growing it in Denmark for 30 years. It's used in Japan as a thatching material, too. I saw that it had considerable potential when I worked in Great Britain and then when I came to the U.S., one of my graduate students asked, "Why don't we grow it here?" We've been doing trials ever since and having some remarkable success."

Long and Heaton got the original plantings from the Chicago Botanical Gardens. They have been conducting side-by-side comparisons of a similar North American plant called switchgrass to the European miscanthus. Switchgrass has been promoted as a future biomass crop for the Midwest and was mentioned in the President's 2006 State of the Union Address.

In aerial views, the growth difference is obvious. The switchgrass plots next to miscanthus look like squares of indoor-outdoor carpeting alongside squares of a dense shag rug.

In the 2004 trials, miscanthus out-performed switchgrass by more than double and in the 2005 trials more than triple. Long says, "our results show that with miscanthus the President's goal of replacing 30 percent of foreign oil with ethanol, derived from agricultural wastes and switchgrass by 2030, could be achieved sooner and with less land."

Long is looking to the future. Currently, Illinois consumes five billion gallons of liquid fuel per year. He says that if just 10 percent of Illinois' 35.6 million acres of farmland were dedicated to growing miscanthus, it would yield enough dry mass to provide four billion gallons of fuel. There has been no breeding of miscanthus, so it is likely yields could be increased yet further.

Heaton said that because of the high yields with minimal inputs farmers would make a profit if they received about $20 a ton. "The closer the field is to the processing plant, the cheaper it gets," she said.

But there are still some barriers to miscanthus being welcomed commercially–one is the planting cost, which is also true for converting corn residue to Ethanol. It is expected that improved understanding of propagation and engineering of planting machinery could reduce this substantially. Some related strains of miscanthus are fertile and so may become invasive.

The type of miscanthus that Long and Heaton study is a sterile hybrid between two species and Long says it is infertile. "It's like when you cross a horse with a donkey and get a mule–vigorous, but sterile." Long-term trials and environmental impact studies in the European Union from Sicily in the south to Denmark in the north have confirmed this lack of any invasive risk with the sterile hybrid. Positive environmental benefits have also been found in Europe. It provides cover for breeding birds throughout the summer and fall unlike the row crops it replaced and with little or no nitrogen requirement has decreased pollution of ground water and rivers.

In the meantime, Long and Heaton will continue to conduct trials. And Long says that there is a lot of interest from Illinois farmers in growing miscanthus as a crop. Adoption though will depend on the creation of markets for such biomass. Pellet burning stoves, purpose-built biomass heat & power plants, and cellulosic ethanol plants are the most likely markets to develop here in Illinois.

University of Illinois Extension

A good lunch can be nutritious, creative, exciting and delicious. A good lunch should have foods from at least four of the Food Guide Pyramid groups.

Here are some ideas to get you started on planning your next lunch-to-go.

1.Make your sandwich on different bread, cinnamon-raisin, whole wheat, bagel, English muffin, tortillas or pita pockets.

2.Pack small bags of dried cereal, graham crackers, popcorn or pretzels for a snack. Bag vegetables separately to add to sandwiches later.

3.Choose: lettuce, any leaf lettuce, spinach leaves; shredded carrots; shredded cabbage; sliced tomatoes; diced peppers; thinly sliced cucumbers or radishes; alfalfa or bean sprouts.

4.Include small containers or bags of fresh berries, orange or grapefruit sections.

5.Add small bags of dried fruit, such as raisins, chopped dates or apples.

Summer Snacks

Kids and adults like to snack. Snacks are a good way to add foods to the diet that may not be eaten at mealtime. Remember the Food Guide Pyramid when you are planning snacks for your family.

Snacks are a good way to get an extra serving of fruits or vegetables. Have a sliced apple with a thin layer of peanut butter spread or carrots with a little dip. Often children don't get enough foods from the dairy group, so have cheese and crackers for a snack. Have your kids help you plan their summer snacks.

Celery Butterflies

2 celery ribs

1 eight-ounce jar cheddar cheese spread

8 large twist pretzels

Broken pretzel pieces

12 raisins

Cut celery ribs in half crosswise. Fill with cheese. Stick a twist pretzel onto both long edges of celery to form butterfly wings. Use broken pieces to make antennae at one end. Place 3 raisins down the middle of the cheese for decoration. Serves 4.

University of Illinois Extension

With careful planning, home gardeners can create an inviting habitat which will allow butterflies to flourish, said Susan Grupp, a University of Illinois Extension horticulture educator.

"You should now for a butterfly garden. Whether you add some favorite butterfly plants to an existing garden or start with a new garden designed just for butterflies, you will be amazed how easy it is to attract them to your yard."

The first thing to do is select a warm, sunny spot for the butterfly garden.

"Butterflies are cold-blooded and need sunshine to warm their bodies," she explained. "Locate your garden near a wall, a fence, or even some evergreens so when they come to visit, they are not fighting a strong or chilling wind. This will help them to conserve energy." A sheltered garden will protect flowers from being tossed and blown, too.

Butterflies need body temperatures of 85 to 100°F to fly well. When temperatures are cooler, they warm up by basking in the sun.

"Have you ever seen a butterfly perched on the ground, very still, with its wings opened wide?" asked Grupp. "This allows their dark bodies to absorb the heat. Other butterflies, such as sulfurs, close their wings and turn sideways so their darker wing base absorbs the heat. Some species reflect heat from their wings to their bodies."

In order to help butterflies stay warm, Grupp suggested including a resting spot that heats up, such as dark-colored rocks or boulders. They should be placed where sunlight heats them up early in the morning and/or late afternoon.

"When butterflies can keep warm and fly longer, they can feed more, search longer for mates, and potentially lay more eggs. All of this can lead to more butterflies," said Grupp.

Butterflies are very vulnerable to pesticides. If you want to attract butterflies, never use pesticides. The bacteria insecticide, Bacillus thuringiensis "kurstaki" (Btk) kills moth and butterfly larvae, so it should not be used.

Four distinct life cycle stages–egg, larvae, pupae, and adult–govern a butterfly's life.

"Decide if you want to attract the adults or the larva–caterpillars–or both," said Grupp. "Adults feed primarily on the nectar of a wide variety of flowers. Larva feed on leaves–and some flowers and seed–of a more limited range of plants.

"To attract as many adults as possible, plant large groups of flowers. Include plants that bloom throughout the growing season so butterflies have a choice from spring to fall. Also masses of flowers tend to attract more visitors than small plantings."

Adults visit many kinds of flowers, but some flowers seem to be "butterfly magnets."

"In my yard, Butterfly bush, Purple coneflower, Joe-Pye weed, Black-eyed Susan, Lantana, Brazilian verbena, and Sedum 'Autumn Joy' are literally covered with butterflies on a sunny day," said Grupp.

"For caterpillars–the larva stage–you will need to choose plants which attract the adult for egg laying. Adults are very choosy and specific. Don't forget, caterpillars will be chewing on foliage, so remember to plant enough for you and the caterpillars."

University of Illinois Extension

Have you been noticing ants in the house? This is the time of year when ants are foraging around for food and will even come into your house looking for a meal.

Ants can be red, brown or black. They come in various sizes from 1/16 to 1 inch in length. The carpenter ant is roughly 1/2 inch long and black. These ants can cause damage if they hollow out wooden structures of a house to make their nest. These ants invade only soft, wet wood that is easy to break down.

The pharaoh ant is 1/16 of an inch long and red in color. In early summer, most species of ants have winged males and females that can be seen in large numbers. These winged ants often are confused with termites. Ants have a constricted waist with elbowed antenna. Termites, on the other hand, have a thicker waist and no jointed antennae.

One or two ants in your house do not mean that you are being invaded. Ants are social insects and live in colonies usually located outdoors in the soil. Occasionally colonies are found under concrete slabs and in crawl spaces of homes. Every colony is composed of a queen that lays eggs, and worker ants that leave the colony in search of food for the queen and developing larvae.

Ants feed on various materials depending on the species, including seeds, insects, bread, sugars and oils. Some species can be found near aphid populations feeding on their honeydew excretion.

Ants are generally not considered a damaging insect, but more of a nuisance in the household. When ants are seen in the home, they are looking for food to bring back to the queen and young ants. Therefore, ants do not pose a threat to humans.

For control of ants, find the colony and drench the nest with a recommended insecticide. To prevent ants entering from the outside, spray a 3-foot barrier of insecticide on the soil and 3 feet up the wall around the foundation of the house. This will repel the ants as they try to enter the house.

Make sure to read and follow all labeled directions when using pesticides.

University of Illinois Extension