Overweight and obesity are quickly becoming the primary cause of death for many Americans. Fighting the "battle of the bulge" has become a lifestyle for some people. Diet plans, fitness experts, low fat/no fat foods, food supplements, drugs that promise weight loss with no effort, "lite" products, gastric bypass procedures and more have become symbols of our 21st century society. We all know what it takes to become healthier and fit, but how many of us REALLY want to put out the effort it takes to be successful in that effort? Most of us want instant results. We want to turn from fat to fabulous while we sleep. We never think of how important it is to change our lifestyles and eating behavior. The result is usually failure, weight gain instead of loss and an overwhelming sense of guilt every time we walk past the kitchen.

Did you know that many of our eating behaviors were established in our first year of life? Yes, there are some genetic factors that contribute to a propensity to becoming overweight, but behavior is far more powerful than genetics when it comes to eating right to manage weight. Recent research has indicated that some infants fail to develop a sense of satiety with food because parents don't allow the infant to quit eating when he feels full. Breast-feeding does indeed facilitate the early development of an infant's ability to feel "full" since he controls how much he chooses to eat within a specific timeframe. This is reflected in the eating behavior an individual exhibits over the course of a lifetime. An individual who can easily recognize when he is "full" does not typically overeat as a normal course of habit. The individual who never learned to know when he is "full" and satisfied will often overeat or eat too often.

We've come a long way in the past century. We recognize that becoming a healthy and fit adult is contingent on being a healthy and fit child. Consider the future before you prop that bottle in the crib with your infant, pour that soda into the sippee cup, fill the cupboards with junk foods, reward good behavior with a sweet treat, hit the closest drive-in for dinner or implement a "clean plate" mandate at your table. Take the time to model healthy eating habits for your child. Cook meals as a family, sit down at a table to eat together instead of in front of a TV, take the phone off the hook during the dinner hour, and encourage your child to try new foods, but never force him to eat. Remember portion sizes, eat a balanced diet every day and have a special treat at least once a week. Get out of the house and ride a bike, take a brisk walk, run or jog. Introduce physical activity into your life at least three times a week. No time you say? You may have less time than you think.

Teresa Adams

Health Promotion Coordinator

It's that time of year again–a time of hope and renewal. Many of us dig around for those rarely-worn running shoes and workout clothes in pursuit of weight loss. Losing weight is one of the most common New Year's resolutions made. It also happens to be the most failed resolution.

Many people make their resolution of weight loss based on a desire for an improved physical appearance. But, healthy weight loss does much more for the inside than the outside of our bodies. Being at a healthy weight significantly influences many chronic diseases and conditions.

Try something new this year. Focus on healthy eating, and your resolution will be one that is a long-term success. Try these tips for putting action into your 2005 goals:

Choose only one or two resolutions this year. If you make a long list of resolutions, you are unlikely to keep any at all.

Say goodbye to DIETS and change the way you eat for life. Diets are associated with deprivation and cheating, and let's face it–diets simply do not work. Instead, focus on being healthy and eating healthy. Not only will this be better for your body, but healthy eating can also help you reach your weight loss goals for the long run as you work on changing your behaviors.

Instead of focusing on weight loss, why not focus on healthy eating and living. The unavoidable resulting weight loss will only be a bonus to your latest adventures. Some people find it helpful to focus on weight loss because it is something measurable and is a direct result of your changing behaviors. Be realistic about your goals and review the work that is involved. A goal of losing 80 pounds may be your ultimate goal, but first set yourself up for success by making your goal one that is sure to be attained. Try a goal of 1 to 2 pounds of weight loss per week or 5 to 8 pounds per month.

Throw out the words, "cannot" and "should not" eat. Focus instead on what you can and should eat.

Get excited about your new endeavor. Buy a new pair of walking shoes or a new piece of kitchen equipment that can assist in healthy living. Subscribe to a healthy living magazine like Shape or Cooking Light. Get an expanding file organizer and when you see health recipes on-line or in a magazine, print or tear them out and categorize them in your organizer. If your kitchen is in disarray, take time to organize it so that you will feel like spending some time in the kitchen. Educate yourself. Read and learn about healthy eating and living.

Take it one or two steps at a time. Rather than trying to do the nearly impossible task of revamping your whole diet at once, take small steps to improve your eating behaviors. That way, you'll be able to adopt these healthy eating behaviors for life. Get a little calendar and write down your steps for each week or every two weeks. This written record will help give you confidence with each additional step.

Reward yourself. Rewards can be as simple as spending time alone, an evening out, a new workout T-shirt and a new cookbook, or as extravagant as a day at the spa.

Source: Carol C. Schlitt

Nutrition and Wellness

University of Illinois Extension

The beginning of the New Year is a great time to review your financial plans for the future. Preparing your net worth statement is a good place to begin.

A net worth statement is a snapshot of your family's current financial situation, balancing your assets and liabilities. It's your financial worth–what you have after you subtract what you owe from what you own.

To prepare a net worth statement, begin by listing everything you own. Use the "personal Balance Worksheet" on University of Illinois Extension's Plan Well, Retire Well: Your how-to-guide website to guide you. List your financial assets and non-financial assets, and it will automatically calculate your total assets.

Next, list what you owe (your liabilities). Credit card balances and loans are liabilities. Again, the worksheet on the U of I Extension Plan Well, Retire Well: Your how-to-guide website will calculate your total liabilities.

By subtracting the amount you owe (all liabilities) from what you own (your total assets), you will have your net worth. The Plan Well, Retire Well website will also display a graphic picture of your assets and debt.

Knowing your net worth helps you plan your financial future. You should recalculate your net worth at least once a year. When you compare your net worth from one year to the next, you can see your progress toward meeting your financial goals and planning your retirement.

Source: Mary Ann Fugate

Consumer and Family Economics Educator

University of Illinois Extension

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

Fad diets that ignore the principles of the Dietary Guidelines may result in short term weight loss, but may do so at the risk of your health. Dietary Guidelines for Americans recommend: Aim for Fitness, Build a Healthy Base and Choose Sensibly.

Fad diets can usually be recognized by promises made by promoters. Beware if:

Miraculous, fast results are promised.

No time or effort is said to be required.

Claims that calories don't count are made.

Eating a variety of foods is not stressed

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

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

How you go about managing your weight has a lot to do with your long-term success. Unless your health is seriously at risk due to complications from being overweight or obese, gradual weight loss should be your rule–and your goal.

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

For more information about weight loss and weight management, visit the Partnership for Healthy Weight Management website. A 12 page document for consumers called "Finding a Weight Loss Program that Works for You" is available at:

http://www.consumer.gov/weightloss

The document includes a one page "Checklist for Evaluating Weight Loss Products and Services".

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

Following are recipes to prepare that offer healthy, but tasty, soup options to prepare this winter:

Split Pea Soup

2 cups split peas

2 quarts water

1 cup sliced celery

1/2 cup diced onion

1 cup chopped carrots

1 cup diced potato

1 clove garlic, minced

1 bay leaf

1/4 cup chopped fresh parsley

1/2 teaspoon crushed oregano

1/2 teaspoon crushed basil

1 teaspoon dried Italian seasoning

1/2 teaspoon salt

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

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

Hearty Vegetable Beef Soup

10-1/2 ounce can unsalted chicken broth

1/2 cup water

2 cups frozen mixed vegetables

16 ounce can tomatoes, broken up

1 cup beef, cooked, diced

1 teaspoon thyme leaves, crushed

Dash of pepper

1/4 teaspoon salt

1 bay leaf

2 ounces (about 1-1/2 cup) narrow- width noodles, uncooked.

Heat broth and water. Add vegetables, tomatoes, meat and seasonings. Cook until noodles are tender, about 10 minutes. Remove bay leaf. Makes about 4 servings, about 1 cup each.

Nutrient Analysis Per Serving: 221 calories, 13 grams protein, 30 grams carbohydrates, 6 grams fat 36 milligrams cholesterol, 480 milligrams sodium.

University of Illinois Extension

Your serum cholesterol is influenced by many factors, such as heredity, gender and age, over which you have no control. However, you can control one important factor–your diet.

Eating the right foods cannot guarantee low serum cholesterol or freedom from cardiovascular disease. But choosing the right foods, not using tobacco, and exercising can help you make the most of your genetic potential.

For more information on healthy eating, visit the USDA Interactive Healthy Eating Index and the Physical Activity Tool at:

http://209.48.219.53/

This site is an online dietary assessment tool that includes nutrition messages and links to nutrient information. Enjoy and have a healthy new year.

University of Illinois Extension

Pet Obesity is a Growing Concern

Obesity is not just a problem in people; pets are packing on the pounds too! A recent report from the National Academy of Science shows that one in four pets is overweight or obese. This problem can no longer be ignored!

How much does a fat pet weigh?

"Putting your pet on the scale is not the best way to evaluate if the pet is overweight," explains Dr. Christine Merle, a small animal Extension veterinarian at the University of Illinois College of Veterinary Medicine in Urbana. "There is a tremendous amount of individual variation in an animal's ideal weight. It is better to look at the appearance of each animal rather than at a weight that this breed or type of animal 'should' be. Looking at the animal's body condition is the best way to judge where your pet falls on the obesity spectrum."

Body condition scores are most commonly rated on a 5– or 9-point scale, with the middle of the scale designated ideal. The pet is scored by looking at its build, the amount of fat overlying its ribs, and its "waist." Breed, age, sex, and type of lifestyle are minor factors noted.

You should be able to feel your pet's ribs easily without pressing, but you should not be able to see the ribs through the coat. There should be a "tuck in" in the abdominal area. Your pet's torso, viewed from above should resemble an hourglass. You can conduct these quick checks, but since it's hard for owners to be objective, it's best to seek your veterinarian's advice.

"Since more pets are overweight, we have become accustomed to seeing pets who weigh more than is ideal. The norm now seems to be several pounds overweight. Often if a pet is lean, owners think the pet is starving. However, studies show that lean pets have fewer health problems and an increased life span of up to 2 years!"

An overweight pet is not a healthy pet. Owners need to recognize that they are putting their pet's health at risk by allowing that extra weight. Obesity commonly leads to diabetes, heart problems, and arthritis. An overweight pet does not age well, either. Overweight pets are more prone to hip dysplasia, back and joint pain, and endocrine diseases. Extra weight also decreases a veterinarian's ability to manage these conditions both medically and surgically. Keeping Fluffy at a healthy weight can literally add years to her life.

Why are more pets overweight? The answer is the same for pets as well as people: too many calories and not enough exercise. "The most common reason for overfeeding is that owners want to show their pet they care and one way is to give a treat. One extra treat can turn into 5 and then 10. Be aware exactly how much you are feeding your pets," advises Dr. Merle.

It can be a challenge deciding how much is the right amount to feed your pet. What's listed on the bag is for the average pet but lifestyle, activity level, and age also affect how much food a pet needs. If your pet is overweight, feed less than what the bag says and adjust from there. Remember that treats reduce the amount of food required at each meal.

If given the chance most animals will eat more than they need. Talk to your veterinarian to figure out the ideal weight for your pet, then monitor your pet's weight with weekly or monthly "rib checks" or weigh ins. Never start your pet on a diet without consulting your veterinarian.

"Prevention is really the key. It is very hard to get pets to lose weight, especially if it is an arthritic pet that cannot exercise. Keeping animals at a steady weight is a much easier task. If you are faced with an obese pet, first rule out medical reasons for being overweight. Then simply decrease calories in the diet and increase exercise. An extra motivation is that people who lose weight together with their pet are more likely to keep it off," notes Dr. Merle.

Working with a veterinarian is the best way to formulate a healthy diet for your pet, determine your pet's ideal weight, and create a weight loss plan. Contact your local veterinarian if your pet is overweight.

University of Illinois Extension

At the beginning of a new year, we start to think about the areas of our lives that we would like to improve. Those New Year resolutions can be easy to start and even to get excited about. Whether it is a new exercise program, a diet, spending more time with our kids or partner, stress reduction or other areas we desire to improve, taking steps in the beginning to make it successful during the slumps can make the difference in whether we drop out or achieve our goal.

Consider these three points as you set out to meet your goals:

Find a friend who will make the same resolution as you. When you are down, a friend can often give you the motivation to continue on. When they are down you can be an encouragement to them.

Look at those who have been successful in meeting their goals. Find out what they did. Glean from their wisdom.

Break your goal up into smaller objectives that you can meet periodically. This way you can be encouraged and reward yourself each time you meet an objective.

Taking the time to see what others have done who have been successful, getting support from a friend and planning out some successes along the way can provide a strong resolution that is easier to keep until your goal is met.

University of Illinois Extension

Driving with one hand on the wheel and another on a cell phone has led to legal restrictions and proposals to require drivers to use hands-free phones.

Researchers at University of Illinois, Urbana-Champaign have tested the hands-free approach and found that drivers, young and old, struggled to see dangerous scenarios appearing in front of them.

The experiments, reported in the Fall 2004 issue of the journal Human Factors, were conducted in a virtual reality suite at the Beckman Institute for Advanced Science and Technology. Eye-tracking techniques allowed researchers to see the effects of distractions.

"With younger adults, everything got worse," said Arthur F. Kramer, a professor of psychology. "What we found was that both young adults and older adults tended to show deficits in performance. They made more errors in detecting important changes and they took longer to react to the changes." The impaired reactions, he said, were "in terms of seconds, not just milliseconds, which means yards in terms of stopping distances."

For the experiment, 14 young licensed drivers (mean age 21.4) with at least one year behind the wheel and 14 older, experienced drivers (mean age 68.4) actively engaged in a casual hands-free phone conversation.

As they talked, they faced a flickering 6-foot-b-3.5-foot screen on which digitally manipulated images of Chicago traffic and architecture continually changed. Each flicker, which simulated eye movements, resulted in a change of scenery that might or might not be important to a driver–a child running into a driver's path, a simple change in a theater sign or bright or subtle color changes.

The older adults were able to detect changes related to salience, such as colors becoming brighter. However, their ability to detect changes that should be important to a driver dipped significantly.

"For the older adults, it was quite scary in that contextual restraints no longer drove their eye-scanning strategies," Kramer said. "When they were in a conversation on a cell phone, they were no longer any faster or any more accurate in their ability to detect meaningful changes, such as a little girl running between cars in traffic, than they were able to detect changes that were not meaningful to driving safely."

Younger subjects did detect relevant changes more readily and with fewer errors than older adults, but their reaction times were slowed. "When you are driving, you often don't have extra seconds to react," Kramer said.

In another experiment, the researchers found no significant negative impairments among participants who simply listened on hands-free phones as others carried on a conversation.

Kramer theorized that the requirement to comprehend and generate speech during a conversation results in interference with the scanning of driving scenes. Comprehension, in the absence of the need to generate coherent responses, requires fewer mental resources and, therefore, does not interfere with change detection in driving scenes.

University of Illinois Extension

Looking at your spending habits can help you "find" money to put toward your goals. We often develop spending habits that cost us more than we think they do! Habits like stopping on the way to work to buy a cup of coffee, or picking up a magazine at the grocery store, cost us more than we think they do.

Look how it adds up!

1 soft drink per day..........................................$0.75 each........................................$273.75 per year

1 gourmet coffee per day.................................$1.20 each........................................$469.56 per year

1 magazine per week........................................$2.95 each........................................$153.40 per year

Once you know where your money is going, you can start to spend it differently. Ask yourself, "Can I spend less for coffee or can I read my magazine at the library? Can I prepare food at home more often instead of stopping to pick up fast food?" When you find the areas of spending to change, you'll find money to help you reach your goals. You can be in control of your spending, and you'll be telling your money where to go instead of asking where it went!

University of Illinois Extension

Toddlers Exploring the World

Your toddler is probably busy from morning to night–turning up in places you wouldn't expect! He climbs on the kitchen table. How did he get there? Next he's playing in the toilet.

And then he's off to help you with chores, and he dumps the trash on the floor. A toddler's curiosity can be frustrating to parents!

Children learn by exploring their environment. But their exploring should happen in safe places and in ways that help them learn. As you see your child begin to discover her world, keep these ideas in mind:

Exploring is normal and important for children to do.

Exploring is one of the first steps in learning about objects and in learning how to solve problems.

Children are fascinated about how things work, what they look like from the inside, and how they are made.

Skills like pulling up, standing, crawling, walking, climbing, and running help children explore and test their environment.

Is Your Child Normal?

When your child is between 1 and 3 years old, she will probably be interested in everything and everyone, especially if it's new or different. She will want to be part of whatever you do. She will try to imitate you. She will insist on trying to do many things by herself.

Sometimes she will strongly resist your help.

Here are some common ways that young children explore their world:

They climb on furniture and crawl into small places.

They play with water, wherever they find it–in sinks, toilets, tubs, fish bowls, and puddles.

They open cabinets and drawers, pulling out everything inside.

They get into purses, make-up cases, and other containers.

They scoot away in stores to touch things on the shelves.

They approach dogs, cats, and other children to play.

Exploring is Good!

Though it can be hard to keep up with an exploring toddler, exploring is good! It helps children grow in important ways.

First is the growth of intelligence. A toddler's interest in learning about the world encourages him to use his senses–tasting, touching, seeing, smelling. His senses help him understand how things are different from each other and how they work.

By trying new ways to handle objects and by asking questions, a toddler begins to learn how to solve problems. Imagine your toddler exploring with his "sippy cup" of milk. By banging it on the high chair tray, he hears what sound the cup makes. By shaking it, he learns how to tell whether it is empty. And by turning it upside down, he discovers he can make a mess!

Another result of exploring is social and emotional growth When a toddler knows that she can explore her environment and yet return to a parent when she needs help, she becomes secure and confident.

Exploring is also vital for physical growth. Toddlers must move around to learn about their world. They develop eye-hand coordination. They also develop coordination in the large muscles used to walk, run, climb, and jump.

Helping Your Children Explore Safely

Toddlers try to get into everything. Parents of toddlers often feel tired, day and night. Just watching your active little person zoom around the house can be exhausting!

Keeping a toddler safe requires constant attention and sometimes it seems you can't relax for a minute. It is surprising how many dangerous places and objects toddlers can discover.

But the extra work it takes to encourage your child as he explores and learns is worth it. Sometimes you may want to stop your child's need to explore, but remember: exploring is necessary for a growing child. Focus your energy on providing safe places for your child to learn about his world.

You won't have to go running after your toddler so often if you get rid of some of the dangers at home. Your toddler is just too young and too active to think about safety. She ignores things that are in the way. Bumps and falls don't stop her. You can never leave a child of this age unsupervised. However, your job will be easier if you take the following steps:

Put away anything that your child can easily damage or that can hurt him.

Use safety gates on stairways and porches.

Block the way to open, unguarded windows. Fasten screens.

Cover electric plugs.

Keep all medicines and poisons (like cleaning products) in a locked cabinet.

Teach your child how to climb up and go down stairs safely.

Make safe play areas and provide safe toys.

Understand that your words won't always stop your child from doing something unsafe. When that happens, take firm action to stop your toddler. Then tell her why you did it.

Be available to move in instantly when action is needed (for example, around an unfriendly dog, a speeding car, or stairs).

University of Illinois Extension

Frost Cracks–Another Side To Rugged Winter

Frost cracks, separation of bark and wood in trees, are likely upshots of the recent intense cold.

Frost cracks most often form in periods of wide temperature fluctuations, such as those we have experienced this January. The openings may be large enough that you can fit your hand into the wood. The splits may go in to the center of the tree or beyond.

Trees that develop frost cracks are susceptible to repeated splitting and can become infected by cankering or wood-decaying fungi. Frost cracks aren't really due to frost, but to drying and shrinking of the wood.

When trees are exposed to freezing temperatures, water leaves the cells and freezes in the spaces between the cells. This freeze-drying results in drying of the wood in much the same way as green lumber dries and cracks when exposed to the sun.

The cells shrink and the tree trunk tries to shrink as well. But at the same time, the temperature in the center of the trunk remains much higher and little drying or shrinking of the wood occurs there. The unequal shrinkage between the outer and inner layers of wood sets up a great strain that is released only by the separation of layers.

The break happens suddenly along the grain of wood and it's usually accompanied by a loud 'crack' that can be as loud as a rifle shot if you're around to hear it.

Cracks formed this way usually appear on the south and west sides of the trunk since these are the last places heated by the sun's rays. A tremendous temperature drop can occur at sunset. If all sides of the trunk were heated and cooled evenly, tension and frost cracks wouldn't develop because all tissues would expand and shrink at the same rate.

The lower temperatures fall the greater the drying, the more likely a tree is to crack and the wider the cracks.

Apple and crabapple (malus), ash (Frasimus. Beech (Fagus), Goldenraintree (Koelreuteria), horeschestnut (Aesculus), linden (Tilia), London plane and sycamore (Platanus), certain apples (Acer), tuliptree (Liriodendron), walnut Juglans) and willow (Salix) suffer most.

Exposed trees are more susceptible than those in woodland areas, and trees at their most vigorous age (6 to 10 inches in diameter) are more susceptible than old ones. Probably because of the higher moisture content in their tissues, trees growing in poorly drained sites are more subject to cracking that those growing in drier, better-drained soils.

In spring sap rises, the wood absorbs water, and the crack closes. The cracked zone in the heartwood never completely heals even though the surface may be sealed by callous formation; and the same cracks tend to open again each winter. The repeated splitting and healing eventually results in a mass of callous over the crack.

Some trees eventually grow large enough in diameter or grow enough bark that cracking ceases. Until that happens, there is little that can be done. Don't fill the crack. It will close by itself.

When it is closed, trim away loose bark so nothing can take up residence beneath it and paint the wound with tree paint. It doesn't help the tree, but it looks better and you'll feel better.

Bolting frost cracks closed seldom works because the forces are so great that new splits will open along the bolts if split-inducing conditions recur.

University f Illinois Extension

A variety of insects live in the dead and dying trees that we use for firewood. To avoid problems in the house with these insects, store firewood outside.

Dying trees attract a variety of insects, primarily woodborers, which lay their eggs on the tree. The resulting borer larvae burrow throughout the wood, allowing other organisms to enter the tree and eventually break it down into nutrients that living plants use.

Since firewood is dead wood, these same borers are common in it. Their eating of the wood does not appreciably reduce the amount of burnable wood over the few months that we store it. When we bring the firewood indoors, the adult borers in the wood warm up and become active, leave the firewood, and flying around the house.

Probably the most common borer associated with firewood is the redheaded ash borer. The adult beetle is about 5/8-inch long, reddish-brown, long-legged and has 4 yellowish bands across the back. Since it feeds on wood with fairy high moisture content, it will not attack the dried wood used in house construction.

Worker carpenter ants are large (at least 1/4 inch long), black, and wingless. Carpenter ants do not eat wood, but hollow it out for their nests. Pieces of firewood containing nests that are stored indoors provide a base of operations from which the workers forage for crumbs of food all over the house.

Wood roaches have long legs and antennae, are dark brown, and are about one inch long when fully grown. Although these cockroaches are common in wooded areas, they seldom enter the house. If brought in on firewood, they will eventually die, but can be a nuisance around drains and basements in their search for water.

To guard against these and other less common insects being a household problem, do not store your firewood in the basement or any other part of the house. When using your fireplace, do not bring firewood into the house that you will not be putting on the fire within half an hour.

If you wish to leave a stack of firewood next to the fireplace as part of the décor, heat each piece of wood in the oven at 150 degrees F. for 20 minutes to kill any insects present. Firewood should not be sprayed with an insecticide since dangerous fumes may be emitted when the wood is burned.

University of Illinois Extension

The results looked "berry" good for berries in 2004 when United States Department of Agriculture (USDA) researchers released a list of the top 20– antioxidant-rich foods in a study of over 100 commonly consumed foods tested (Journal of Agricultural and Food Chemistry, June 9, 2004). Wild blueberries, cultivated blueberries, cranberries, blackberries, raspberries and strawberries took six of the top 11 spots. Here's the complete top 20 list–from highest to lowest in antioxidant activity–based on serving size:

Small red beans, (dry, cooked), 1/2 cup.

WILD BLUEBERRIES, 1 cup

Red kidney beans, (dry, cooked), 1/2 cup

Pinto beans, (dry, cooked), 1/2 cup

BLUEBERRIES (CULTIVATED), 1 cup

CRANBERRIES, 1 cup

Artichokes (cooked), 1 cup hearts

BLACKBERRIES, 1 cup

Prunes, 1/2 cup

RASPBERRIES, 1 cup

STRAWBERRIES, 1 cup

Red delicious apples, 1

Granny Smith apples, 1

Pecans, 1 ounce

Sweet cherries, 1 cup

Black plums, 1

Russet potato, (cooked), 1

Black beans (dry, cooked), 1/2 cup

Plums, 1

Gala apples, 1

"Just like rust on a car, oxidation can cause damage to cells and may contribute to aging," states the American Dietetic Association. Antioxidants may help increase our immune function and protect against cancer and heart disease. They function by neutralizing the damaging effects of "free radicals" that form during cell metabolism as oxygen is burned. In identifying these foods, researchers cautioned their antioxidant activity in the laboratory may differ from their antioxidant activity in the body. Absorption capacity may vary, and cooking processes may affect antioxidant levels. For example, cooking increased the antioxidant content of tomatoes but decreased levels in carrots. While a food didn't make the top 20 for antioxidant activity, it may still be a source of other health benefits. Foods offer advantages over supplements in supplying antioxidants. They may provide compounds that offer benefits of which we're presently unaware. Foods may also contain additional substances that work with antioxidants to make them effective. The American Heart Association (AHA) states, "At this time, the scientific evidence supports a diet high in food sources of antioxidants and other heart-protecting nutrients, such as fruits, vegetables, whole grains and nuts instead of antioxidant supplements to reduce risk of coronary vascular disease." AHA further advises, "Some studies even suggest that antioxidant supplement use could have harmful effects." While we wait for more to be known about antioxidants, we already have a good reason to eat berries. They taste good! Here are some recipes to get you started.

Cranberry Apple Crisp

(makes 9 servings)

5 cups pared, sliced tart apples, about 6 medium apples

1-1/2 cups fresh or frozen cranberries

1/3 cup sugar

TOPPING:

1/2 cup all-purpose flour

1/2 cup brown sugar

1 teaspoon cinnamon

1/4 cup chilled butter, cut into small pieces

Position oven rack so crisp will bake in the middle of the oven. Preheat oven to 375 F. Lightly grease a 9-inch square baking pan.

In a large bowl, mix the apples and cranberries with the sugar until coated. Transfer to baking pan.

Topping: Mix flour, brown sugar and cinnamon. Work in butter until light and crumbly.

Sprinkle topping evenly over apples and cranberries.

Bake 45 minutes or until apples are tender. Cool on a wire rack about 15 minutes before serving. If desired, serve with a small scoop of light ice cream or frozen yogurt.

TIPS: Granny Smith apples work well as a tart apple in this recipe. Leave the skins on if desired. 2. 1-1/2 cups of fresh or frozen blueberries, blackberries or raspberries may be substituted for the cranberries; 1-1/2 cups of sliced fresh strawberries is another substitution possibility. 3. One half cup of whole wheat flour may be substituted for the white flour if you like. If desired, instead of using all flour, use 1/3 cup flour and 1/4 cup quick or old-fashioned oats. 4. Instead of greasing the pan, spray it with a no-stick cooking spray. 5. Chilled butter can be shredded with a cheese grater for easier mixing. Combine butter with the dry ingredients by working it into the flour mixture with a pastry blender or two knives until the mixture looks like coarse crumbs and there are no large chunks of butter visible. As a quicker method of mixing the topping: Place the flour, brown sugar and cinnamon in a food processor and pulse until combined. Add butter and pulse 10 times or until mixture is crumbly. 6. Test for apple tenderness by inserting the tip of a parting knife into the apples. This leaves smaller cuts in the apples and topping than using a fork.

7. Serve warm. Limit the TOTAL time the crisp is left at room temperature to two hours. Refrigerate and eat remaining crisp within 3 days. To reheat leftover crisp, warm in a preheated 350 F for 20-30 minutes. Heat single servings in the microwave on higher power for 60-90 seconds.

Dried Fruit Snack Mix

For each serving, mix:

-1 tablespoon raisins

-1 tablespoon dried cranberries

-1 tablespoon dried tart cherries

-1 tablespoon dried blueberries

-3 tablespoon coarsely chopped nuts

-3 tablespoons of a whole grain cereal, such

as bite-size shredded wheat or round toasted oat cereal.

Combine fruits, nuts and cereal. Carry individual servings in small zip-top snack bags.

Source: Alice Henneman, MS, RD

Extension Educator & Dietitian

University of Illinois Extension

The new year is off and running. One resolution to keep this year is to plan a "family night in" every month. What is a "family night in?" It's doing something together at home that everyone in the family can enjoy. It doesn't have to be a major event. If you are stressed by work, take some time at home to be really available and focused on your kids. In fact, simple things are often the most fun and relaxing. Here are some ideas to get you thinking about your February family night in:

Play a board game together that everyone agrees on.

Each family member can choose a president, find out about his life and pretend to be him. The other family members can ask questions and try to guess the president that is being portrayed.

Write personal valentines to each member of the family by completing the sentence "I like you because. . ."

Have an indoor "volleyball" game with a small blanket or towel and a balloon. Have a person hold each end of the towel or blanket and flip the balloon in the air and try to catch it. See which "team" can make the most catches.

Build a dream house together with blocks or toy logs. Talk about what the house would look like and the things you would enjoy doing in it.

Have a valentine treasure hunt. Make up a special "love" message for the family. Put each word from the message on cut paper hearts. Include clues on the back directing family members to the next heart. When all the hearts are found, unscramble the message. Celebrate with a hug or a treat.

Bake sugar cookies together. Use an old family recipe or buy prepared cookie dough. Let each family member make special shapes. Decorate the cookies with frosting, sprinkles or candy. Have a show of everyone's creations. Give a box of cookies to a special person.

Reading bedtime stories, tucking notes in book bags or briefcases or other special day-to-day activities can be "I love you" rituals for your family.

Family Night In does not need lots of preparation or planning, just a willingness to take time out of your hectic schedules to create what will become a treasured tradition. Remember, everyone in the family should get a chance to actively participate. Have fun!

University of Illinois Extension

A father's interest and involvement in his child's life at school, when added to that of the mother, packs a powerful one-two punch in that child's favor, concludes a new study by Brent McBride, a University of Illinois professor of human development and family studies.

The study also found that father involvement lessens the impact of growing up in a low-income home or poor neighborhood or attending a school that has few resources.

"We already know from research that a mother's involvement has a direct impact on student achievement," McBride said. "In this study, we found that when fathers get involved, especially when they're communicating and partnering with teachers, there's a significant additive effect over and above the mother's involvement," he said.

McBride was struck by the finding that father involvement can compensate for some of the negative influences children face. "Research shows that kids from poor homes don't do as well in school for lots of different reasons. It's important to know that it helps when the man in the child's life gets involved in the educational process." McBride said.

Other interesting findings were that black fathers, biological fathers, and fathers of boys tend to be more involved with their children's education. "We weren't really expecting to find differences in communication patterns based on race and ethnicity, but if African American fathers already have this relationship, schools should be building on that to make it even stronger," he said.

McBride urged schools to abandon the mindset that moms alone can make the difference. "When schools talk about parent involvement, they're usually talking about mother involvement. Frankly, not all teachers are comfortable reaching out to fathers," he said. "Most teachers, especially in elementary and middle school, are women....We may have to help schools change the way they look at parent involvement and give teachers the tools to reach out to men," he said.

McBride urged school personnel to get fathers involved when they are working with low-income kids who are struggling. And he encourages fathers and father figures to get involved at school.

University of Illinois Extension

For the past ten years popular press magazines and newspapers have bombarded the public with articles touting the benefits of drinking wine. Red wine especially. Even the 1995 Dietary Guidelines for Americans state, "current evidence suggests that moderate drinking is associated with a lower risk of coronary heart disease in some individuals." Could the classic toast "to your health" actually carry a positive health message?

Sift through the latest research and you will find a growing body of evidence to support that moderate drinking with meals seems to bestow some protection against heart disease. The key is moderation. Moderate drinking is defined as no more than one drink per day for women and no more than two drinks per day for men. According to the Dietary Guidelines, a drink is a 12 ounce regular beer, or five ounces of wine, or 1.5 ounces of 80 proof distilled spirits.

Many researchers now believe that the ethanol in alcoholic beverages works by raising the good HDL cholesterol levels which, in turn, pulls bad cholesterol out of the bloodstream. Ethanol's blood-thinning effect may also prevent clotting which further reduces the risk of stroke and heart attack. While alcohol may have many positive benefits, it has never acted alone. It is always linked with moderate exercise, weight control and well balanced meals.

Higher levels of alcohol intake increases the risk of high blood pressure, stroke, heart disease, certain cancers, accidents, violent behaviors, suicides, birth defects and overall mortality. Alcoholism is also linked to cirrhosis of the liver, inflammation of the pancreas and brain damage. Heavy drinkers are also at risk of malnutrition.

Adding a glass of red wine, a beer or a shot of whiskey to a daily meal of French fries and a double cheeseburger will not produce positive results. Alcohol is not a quick fix. It is not a medication. Also, having 10 drinks on Saturday night versus having 10 glasses of wine over a period of a week with well balanced meals will produce different results.

The research also indicates that people who drink in moderation often have other positive lifestyle characteristics. They are more likely to be nonsmokers, educated, not extremely overweight, and health conscious. But no matter how carefully the research is translated, some Americans will get the wrong idea. Chug-a-lugging a quart of beer is of no benefit to anyone.

Some investigators believe that increasing the number of drinkers in a society will simply increase the number of alcoholics. If everyone could enjoy light to moderate drinking with healthy meals, quit smoking and exercise on a regular basis, the health benefits would be great (how much could we really attribute to wine?). For those who lead this type of lifestyle, drinking red wine or any alcoholic beverage is probably a health benefit. But drinking alone (under the guise of health reasons) without developing a healthy lifestyle is still an unhealthy reason to drink.

University of Illinois Extension

Cutting back on fat in baked foods may help those wanting to consume fewer calories. Lowering the fat and still having a tasty product can be a challenge.

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

Using evaporated skim milk in place of evaporated whole milk will save calories, fat and cholesterol also.

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

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

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

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

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

University of Illinois Extension

Some dietary fat is needed for good health. According to information from the United States Department of Agriculture, fats supply energy and essential fatty acids and promote absorption of the fat-soluble vitamins A, D, E, and K. But, some research shows high levels of saturated fat and cholesterol in the diet are linked to increased blood cholesterol levels and a greater risk for heart disease.

Information in the Dietary Guidelines for Americans, developed by the United States Departments of Agriculture and Health and Human Services, recommend choosing a diet that provides no more than 30 percent of total calories from fat.

This means the upper limit on the grams of fat in your diet will depend on the calories you need. For example, if one consumes 1600 calories, 30 percent of the calories from fat is 53 grams of fat. On the Nutrition Facts label, 65 grams of fat is the Daily Value for a 2000-calorie intake.

Some foods in the milk group and in the meat and beans group (which includes eggs and nuts, as well as meat, poultry, and fish) are also high in fat, as are some processed foods in the grain group. Consider lower fat options among those foods to reduce fat intake.

This allows you to eat the recommended servings from these groups and increase the amount and variety of grain products, fruits, and vegetables in your diet without going over your calorie needs.

For more information on the Dietary Guidelines for Americans and the Food Guide Pyramid, visit the USDA website at:

http://www.usda.gov/cnpp/

For a low-fat, low-cholesterol chowder–try the following USDA recipe:

Fish Chowder

1 pound haddock fillet, fresh or frozen, without skin

1-1/2 cups potatoes, 1/4 inch diced

2 tablespoons onion, chopped

1 cup boiling water

2 tablespoons flour

2 tablespoons water

2 cups skim milk

1/2 teaspoon salt

Dash of pepper

1 tablespoon margarine

Thaw frozen fish in refrigerator overnight

Cut fish into 1-inch pieces

Add fish, potatoes, and onion to boiling water. Cover and simmer until potatoes are just tender, about 10 minutes. Drain.

Mix flour with 2 tablespoons water until smooth. Stir into milk.

Add milk mixture, salt, and pepper to fish mixture. Cook, stirring gently, until thickened.

Stir in margarine.

Yield: 4 servings, about 1 cup each.

Nutritional Analysis Per Serving: 180 calories, 3.4 grams total fat, 0.7 grams saturated fat, and 2 milligrams cholesterol.

Variation–Corn Chowder

Omit fish. Cook potatoes and onion in only 1/2 cup boiling water. Do not drain. Drain 12-ounce can vacuum-packed whole kernel corn. Use 2 tablespoons corn liquid in place of 2 tablespoons water. Add corn with milk.

Yield: 4 servings about 1 cup each

Nutritional Analysis Per Serving: 180 calories, 3.4 grams total fat, 0.7 grams saturated fat, and 2 milligrams cholesterol.

University of Illinois Extension

(Makes 16 servings–1 tablespoon each. Experiment with other dried berries or combinations of berries in this recipe!)

1 8-oz. package low-fat cream cheese 1/4 cup chopped blanched almonds or other nut

1-2 tablespoons low-fat milk 1/2 teaspoon orange zest, preferably fresh

1/2 cup chopped dried cranberries

Directions: 1. Place cream cheese in a medium bowl and allow to soften at room temperature. Mash and work with a fork until texture is light enough to combine easily with other ingredients. 2. Gradually add just enough milk so cheese becomes soft and easy to spread. 3. Mix in remaining ingredients. Cover and refrigerate up to 2 days ahead. Flavors will blend and mellow if this recipe is made ahead of time and allowed to refrigerate at least a few hours before serving. 4. Spread on slices of whole-grain bread. Nutritional Information: Makes about 1-1/2 cups, or 1 tablespoon per average slice of bread. Per serving: 36 calories, 2 g. total fat (1 g. saturated fat), 3 g. carbohydrate, 1 g. protein, less than 1 g. dietary fiber, 20 mg. Sodium.

TIPS: 1. Other chopped, dried berries–such as blueberries–or combinations of berries may be substituted for cranberries in this recipe. 2. When purchasing "blanched" almonds, this means almonds that have the skin removed. For added fiber, substitute almonds with their skins. 3. To make orange zest for this recipe, first thoroughly wash the outside of the orange under running tap water and dry with a paper towel. Be careful to just remove the orange portion and leave the more bitter white pith behind. Measure the zest lightly into the measuring spoon; do not pack. 4. Avoid letting cream cheese sit at room temperature over 2 hours TOTAL time. This includes during food preparation and while you're serving the food.

University of Illinois Extension

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