Special occasions and holiday meals may mean a big jump in the food bill at the grocery store. Here are some ideas to help you make holiday meals special without breaking the bank:

·Use less. When it comes to holiday meals, many families have a tradition of having much more food than is needed. When planning meals, consider less total food, smaller meat portions, less of other expensive items or serve a smaller number of foods.

·Serve healthy foods. Healthier foods give more nutritional value for the food dollar. If you choose pumpkin or squash pie, the cost may be similar to pecan, but is more nutritious. Choose a healthy green salad or a mixed fruit salad, rather than a salad made mostly of gelatin, marshmallows and whipped cream.

·Serve water as well as other beverages. People will drink less of the other beverages served if they drink water to quench their thirst.

·Get your money's worth out of the leftovers. Handle leftovers safely (refrigerate or freeze promptly) so they will be useful for meals in the days ahead. Freeze the ham bone or turkey carcass and use later to cook for broth or soup.

·The cost of paper products can add to your "grocery" bill. Don't buy fancy paper plates, napkins, cups and decoration items. Get family members to help wash dishes rather than using disposables. Use cloth table coverings and napkins.

·Make more meals into potlucks. Your guests, whether family or friends, are usually glad to contribute a favorite dish to a holiday get-together.

Remember, being together with family and friends is more important than spending a fortune on holiday food.

University of Illinois Extension

As this year ends, I hope that you have found information in "Fast Track to Healthy Families" that has been of use to you and your family. To end 2006, I want to share information that can make you feel better from the bottoms of your feet to the top of your head. Healthy and pain free feet can make you feel better all over. According to Dr. William Martin, a Logan, Utah podiatrist, in an article written for Third Age Health newsletter, some foot problems are inherited while others are the result of lifestyle choices. Being overweight, wearing ill fitting shoes and failing to practice good foot hygiene cause many preventable problems. Making a few healthy choices can make your feet fit to dance in the New Year.

Obesity can cause many health problems, but we often overlook the fact that our joints must bear the load of all the weight we carry. Over time, obesity causes arthritis and other related conditions. Individuals who are obese suffer more from heel pain, arch pain, twisted ankles and arch collapse. Losing a few extra pounds will give your feet and ankles much relief.

Plantar facitis is inflammation of the ligament that holds up the arch of the foot. Wearing the right shoes is critical to preventing this condition. Cost of shoes is less important than fit. The stiffer the shoe the better. Shoes should have no toe box pinch nor should they allow the foot to slide around inside. Wearing stiletto heels can damage feet as well as cause back pain. Flip-flops offer no foot support and can cause pain. Be sure shoes offer support to both arch and heel. Shoes should never cause abrasions or blisters. This is particularly important for individuals who suffer from diabetes. Diabetics should visually check their feet often and should never walk without shoes on any surface. Blisters, sores or injuries should be brought to the attention of your physician immediately.

Practicing good foot hygiene can prevent spread of fungal infections of the feet and toe nails. Be sure to stand on a towel or mat when exiting a bath or shower. Strive to keep your feet clean and dry at all times. Make it a practice to wear some type of pool, shower or beach shoe in public places. Protect your feet from accidental injury or infection by always wearing some type of shoe, even inside your own home. Fungal infections can be painful, difficult to treat and highly contagious.

We wish you a happy holiday season, along with the pleasure of having your very own "happy feet."

Teresa Adams

Health Promotions Coordinator

NOTE

Beginning in January 2007 hard copies of the "Fast Track to Healthy Families" newsletter will no longer be mailed. You can still access the newsletter on the Macon County Extension Office Website. Bookmark the following address to continue to find relevant holistic wellness information:

http://web.extension.uiuc.edu/macon/family.html

Special occasions and holiday meals may mean a big jump in the food bill at the grocery store. Here are some ideas to help you make holiday meals special without breaking the bank:

·Use less. When it comes to holiday meals, many families have a tradition of having much more food than is needed. When planning meals, consider less total food, smaller meat portions, less of other expensive items or serve a smaller number of foods.

·Serve healthy foods. Healthier foods give more nutritional value for the food dollar. If you choose pumpkin or squash pie, the cost may be similar to pecan, but is more nutritious. Choose a healthy green salad or a mixed fruit salad, rather than a salad made mostly of gelatin, marshmallows and whipped cream.

·Serve water as well as other beverages. People will drink less of the other beverages served if they drink water to quench their thirst.

·Get your money's worth out of the leftovers. Handle leftovers safely (refrigerate or freeze promptly) so they will be useful for meals in the days ahead. Freeze the ham bone or turkey carcass and use later to cook for broth or soup.

·The cost of paper products can add to your "grocery" bill. Don't buy fancy paper plates, napkins, cups and decoration items. Get family members to help wash dishes rather than using disposables. Use cloth table coverings and napkins.

·Make more meals into potlucks. Your guests, whether family or friends, are usually glad to contribute a favorite dish to a holiday get-together.

Remember, being together with family and friends is more important than spending a fortune on holiday food.

University of Illinois Extension

If you have a deer hunter in your family, it's likely that during the coming weeks some venison will end up in your freezer.

"For the best eating quality, the meat needs to be properly handled from the field to the table," says Martha Winter, University of Illinois Extension nutrition and wellness educator. "Improper temperature is meat's worst enemy, so wild game needs to be field dressed and cooled as quickly as possible to keep the meat safe."

Deer meat, or venison, can be substituted for beef in most of your favorite recipes. Venison can be cut into roasts, steaks and stew meat. As a ground meat, it can be used in chili, spaghetti, meat loaf, tacos, sloppy joes, casseroles and most any recipe that requires ground beef.

"Venison is usually leaner than beef, but the fat has a stronger flavor," explains Winter. "To prevent a gamy flavor, trim all visible fat from the meat before cooking."

Venison roasts and steaks tend to be drier than beef cuts, so a moist cooking method is recommended.

"You can usually get good results with a crockpot," says Winter. "But, these slow cookers don't heat up quickly enough at the Low setting to kill the bacteria. To keep the meat safe, always set the crockpot on High for one hour, before turning to the Low setting.

Another way to make venison moist and tender is to soak it in a marinade before cooking. Make sure you keep the meat in the refrigerator while it marinates.

Wild game has a greater chance for bacterial contamination, so proper cooking is essential. A food thermometer can help ensure that the meat is cooked to a safe temperature. Venison needs to be cooked to an internal temperature of 165 degrees F. in order to prevent E-coli.

"If you make your own venison jerky, freeze it for 30 days before eating it." advises Winter. "If any parasites are in the meat, the freezing process will kill them"

For more information and recipes, visit the U of I Extension website, You and Your Family, http://web.extension,uiuc.edu/regions/SIfamily. Of pick up a copy of the booklet, From Field to Table, available at the Marion County U of I Extension Office. This $5 booklet includes 42 game recipes, a section on marinades, and safety information. Call 618-548-1446 for details.

University of Illinois Extension

Gingerbread as been baked in Europe for Centuries. In some places, it was a soft, delicately spiced cake, in others, a crisp flat cookie, and in others, warm, thick, steamy-dark squares of "bread." It was sometimes light, sometimes dark, sometimes sweet, sometimes spicy, but it was almost always cut into shapes such as men, women, stars or animals. Of all the countries in Europe, Germany is the one with the longest and strongest tradition of flat, shaped gingerbreads. At every autumn fair in Germany, there are rows of stalls filled with hundreds of gingerbread hearts, decorated with white and colored icing and tied with ribbons.

Popular in America, gingerbread making has its origins in the traditions of the many settlers from all parts of Northern Europe who brought with them family recipes and customs.

University of Illinois Extension

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

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

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

Nutritional Content

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

In the Market

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

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

Using Cranberries

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

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

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

Cranberries can be used in many ways:

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

·Juice used to poach apples or pears

·Chopped and stirred into rice.

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

Cranberry-Apple Coffee Cake

Topping

1/2 cup brown sugar, packed

1 tablespoon cornstarch

1/4 teaspoon cinnamon

1-1/2 cups cranberries, chopped

1-1/2 cups finely chopped, peeled tart

apple

1/2 cup orange juice or apple juice.

Cake

1-1/2 cups flour

1 teaspoon baking powder

1/4 teaspoon salt

1/8 teaspoon baking soda

1/4 cup vegetable oil

3 tablespoons butter or margarine, softened

3/4 cup sugar

1 egg

3/4 cup low fat milk

2 teaspoons vanilla extract

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

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

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

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

University of Illinois Extension

Exercise should be a part of our everyday lives. We all know this. But sticking to a program is hard, and starting a program is even harder. Sometimes we think that buying home exercise equipment will be the start of a great new "us." Before you put that treadmill on your holiday wish list (or buy one for someone else), consider these basic guidelines:

·Know your exercise level; even if the athlete on TV makes it look easy, be realistic about the kind of exercise you can do

·Check out the best equipment first; it is usually the safest and has the most knowledgeable salespeople

·Make sure the equipment fits your body; no strains on joints or the back

·Measure, measure, measure–make sure the equipment will fit your space–and that you'll always want it there

·Talk to everyone you know–friends, neighbors, doctors–and read about the equipment before spending a lot of money

·Although exercise equipment may look fun, or even be fun, most exercise can be done with little or no equipment.

University of Illinois Extension

Something Fishy About Your Pet

All pets require a certain amount of commitment. If you want something in your home more lively that the dust bunnies under the couch, perhaps a tank of fish is what you are ready for. "Fish are great pets because they are totally self-contained. They are beautiful to look at and very relaxing," says Scott Faith, fourth-year veterinary student at the University of Illinois College of Veterinary Medicine in Urbana. "When you set up a tank, you have total freedom in creating and maintaining an environment."

Faith, former president of the International Association of Aquatic Animal Medicine club at the veterinary school, currently has about 80 fish, both freshwater and saltwater. He raises his own Amazon swordplants to stock his tanks and designs new filtration systems. Here are his tips for first-time fish owners.

It's not a good idea to buy fish on impulse at the pet store and then try to figure out how to keep it alive. "You should be aware that you must wait four weeks after setting up a tank before putting fish in the tank," Faith explains. "This allows plenty of time for the biological filtration system to establish itself. If you don't wait, ammonia will accumulate and rise to toxic levels, devastating all fish in the tank."

Each new tank should include both biological and mechanical filtration systems–an under-gravel filter and a hang-over-the-side filter. This combination is reliable for maintaining a clean and healthy tank for the beginner aquarist.

How much space does your fish need? Faith says that a good rule of thumb is one inch of fish per gallon of water. "Overstocking may lead to toxic death or territorial fighting."

Though it may be fun to feed that new fish, it's a good idea to regulate the amount of food being consumed. "Only feed as much food as the fish will eat in 15 minutes. Overfeeding may lead to fouling of the water and waste buildup in the gravel bed," advises Faith.

So how do you know that you have healthy fish? "Healthy fish have a clean and smooth appearance to their bodies and can maintain a level position in the water. They eat readily and have a consistent activity level. Sick fish will often float at the top or sink to the bottom. Often sick fish will demonstrate skin or eye lesions or may refuse to eat," says Faith.

He suggests putting sick fish in a stress-free "hospital" tank away from other fish and treating them according to their signs. When one fish is sick, it is likely that the whole tank will have to be treated, so consult with an aquatic veterinarian or knowledgeable fish store owner.

Common problems to look for are "Ich" - a parasite, and fungal infections. Ich appears as white spots on the fish's body, while a fungus makes the body appear fuzzy and white.

The cost of fish ranges from a handful of change to hundreds of dollars. How willing you are to maintain a healthy fish and healthy environment often depends on how much you spent on your pet. Know that options are out there if you need them. Fish can even have surgery.

"Fish are placed in a solution that anesthetizes them. They lose their position in the water and enter a surgical plane of anesthesia, often appearing dead. Once in this state, scale, fin, and gill biopsies may be performed, blood drawn, parasites removed, and other procedures performed," explains Faith.

Faith hopes to turn his hobby into a viable part of his veterinary practice by doing consultations, diagnoses, and treatment in the pet fish and pond fish world.

University of Illinois Extension

Depression results from an abnormal functioning in the brain. Depression can occur once in awhile, or be a chronic condition. Stress can trigger depression or make it worse. This is why the holiday season often triggers depressive episodes for many people.

People with diabetes are more likely to suffer with depression than other people. Scientists don't know exactly why, but some even suggest that depression may be a risk factor for developing diabetes. On the other hand, diabetes increases the risks of depression occurring.

Pay attention to the symptoms of depression:

·Persistent anxious or sad moods

·Feelings of hopelessness

·Feelings of guilt or worthlessness

·Loss of interest in activities

·Decreased energy

·Difficulty concentrating or making decisions

·Inability to sleep or sleeping much more than usual

·Appetite or weight changes

·Thoughts of death or suicide

·Restlessness or irritability.

If five or more of these symptoms are present every day for longer than two weeks, you should talk to your doctor about a depression evaluation. Research has found that both psychotherapy and medication can have a positive effect on mood and blood sugar control for those who have both diabetes and depression.

Don't self-medicate with herbals. Herbal medications, such as St. John's wort, may interact with other medications. Check with your doctor for information about prescription and non-prescription medications.

If you think you may be depressed, or know someone who is, don't lose hope. Depression is treatable. You'll feel better soon!

University of Illinois Extension

It's hard to believe it, but the holiday season is upon us. It's the time of year when we begin to think about finding meaningful gifts for the special people who add meaning to our lives. We can put a lot of pressure on ourselves trying to find the perfect gift, says Patti Faughn, University of Illinois Extension Family Life Educator. We can give into the commercialization of the season and keep buying one more gift in hopes they will love at least one of the gifts we have purchased, or the expense we have gone to will make up for not having the 'ideal' gift. So, how do we find the joy of giving gifts and keep out of the trap of consumerism? Consider the following ideas as you go shopping this year"

·Start early to relieve the stress that can happen when we run out of time or have to fight the crowds.

·Keep your ears attentive throughout the year. Most people will drop clues of what they would like without even realizing it. When we are with them, we can learn to pay attention to what they are saying they like or ask questions slyly when they are not even thinking about holiday gifts.

·Don't overspend. This is easy to do when you are constantly bombarded by commercials and advertisements for the latest gadgets, best deals, favorite gifts, etc. This will increase our stress to way past the holidays.

·Consider personalizing a gift. Give or add a family recipe or heirloom, a favorite homemade snack or craft, an album of pictures of special times together, etc.

·If you don't get to spend the time together you'd like due to living farther apart, consider giving gifts of things you can do together: go on a trip or outing together, do a hobby together bake special treats together, buy a puzzle you can work together, take food to a shelter or deliver meals to the homebound, create memories of your times together, etc.

·Don't compare. We are all in different places in our lives and we all have different economic situations. Don't let what someone else is able to do or give lessen the value of what you are able to give.

Giving gifts does not need to be a hollow ritual or a stressed out commercial. In fact, it can be quite meaningful. The old saying, "It is more blessed to give than receive" comes true when we use it as an opportunity to build or reflect on our relationship and life experiences with our loved ones.

University of Illinois Extension

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

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

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

www.nhlbi.nih.gov

University of Illinois Extension

Handling Turkey Leftovers

Okay, the holiday dinner is over so what do I do with the leftovers? Leftovers need to be handled safely to prevent foodborne illness. The following are tips from the Food Safety Inspection Service (FSIS) with the U.S. Department of Agriculture:

·Discard any turkey, stuffing and gravy left out at room temperature longer than 2 hours; one hour if temperature is above 90°F.

·Divide leftovers into small portions. Refrigerate or freeze in covered shallow containers for quicker cooking.

·Use refrigerated turkey and stuffing within 3 to 4 days. Use gravy within 1 to 2 days.

·If freezing leftovers, use within 2 to 6 months for best quality.

For more information on food safety, visit the FSIS/USDA website at www.fsis.usda.gov or call the Meat and Poultry Hotline at 1-888-674-6854. Hours are 10 am to 4 pm, Eastern Time, Monday through Friday.

University of Illinois Extension

Ten Ways to Build Family Resilience

When facing life challenges, consider these ten traits for family resilience:

Talk to each other. In our busy world, it's easy to forget that spending time and talking together works like glue to bind us. Driving in the car, mealtime and bedtime are all good talking times. Food relaxes people and encourages them to open up. The end of the day is a time to reflect or share what is bothering us.

Listen More. If parents are quiet long enough, kids will often open up. Talk less and really listen to what your kids are dealing with during the day; what they're thinking, excited or confused about.

Regular Routines. Bedtime rituals, once a week pizza night, and a date night with your spouse are important routines that make us a family. Spend time with each child individually every so often. Make it happen without seeming to make it happen. If it feels forced, kids won't open up.

Approach problems as solvable. There is nothing you are facing that others haven't faced before and gotten through. Remember how you solved a problem in the past. Are these strategies you can apply to this situation? Sometimes we just need help figuring out the best solutions.

Maintain a strong relationship with your mate. This relationship is the backbone of your family, and it can be kept strong by applying the former points to the important adult in your life. If there is no other adult to lean on in your family, the next point is even more important.

Build a strong support system. Include neighbors, families with similar interests or kids the same ages, and churches or community groups. Grandparents, uncles, and aunts can help fill this vital role.

Develop a professional support network. Find a good pediatrician and get to know your child's teacher or childcare provider before there is a problem. Consult an educator or counselor before you reach a crisis point. Attend parent programs, read books and web pages on families.

Know conflict is inevitable. Accept that at times your family is going to behave in frustrating ways. Learn ways to calm yourself before dealing with the situation. Remember it's the behavior you don't like, not the person. Develop patience and learn to look at situations from the other person's perspective.

Recognize spillover anger. Sometimes anger at work, at in-laws, or at our self can be displaced onto our family when they had nothing to do with getting us upset. Learn to deal with anger at the appropriate time and with the appropriate person.

Cultivate optimism. Try not to jump to conclusions about others' behaviors or intentions. Let them explain or give their viewpoint. See the bright side of things, rather than only the problems.

Taken from "Top Ten Ways to Make Your Family More Resilient" Laurie Kramer, University of Illinois family studies professor.

University of Illinois Extension

If your family is like many families you may find that you are spending your time going from one activity to another. Parents who want to give their children a wide variety of experiences in order to prepare them for future success or to keep them active may find that the children are often tired and stressed.

Being involved in sports gets kids away from television and gives them the needed exercise. While this is important, over-involvement and intense competition can be unnecessary stressors for children.

What can parents do?

Experts recommend that children be involved in no more than two activities at one time. Schedule only those activities that interest your child. Discuss the activity choices with your child to determine their interest. Find out what he likes about the activity and what he wants to do most.

Plan for "downtime" in your children's schedule. Schedule unstructured family time. This is time when families have time to relax, think and talk. Children need time to simply be children.

Protect family time. Find a time that works for you. Some parents set dinner time as a time when the family is together. Others find that an afternoon or the weekend works best for them.

Watch your child for warning signs of stress like moodiness, headaches, and changes in sleeping habits or being extra tired. If you see these behaviors, consider dropping an activity.

Take time to plan with the family. Reviewing the plan weekly helps to reduce family chaos and stress.

Consider your child's temperament and energy level as well as your own.

University of Illinois Extension

Getting Ready to Feed the Birds

Fall is the best time to start your bird feeding program according to Bob Frazee, University of Illinois Natural Resources Educator. Birds, small mammals, and other wildlife are actively seeking food sources to fatten up for migration or for winter temperatures if they are year-round residents. By having your feeders up early, there is a better opportunity birds will find the feeder and become accustomed to using it before winter arrives.

Since enjoying the birds is a major objective, you will want to locate the feeder where it can be conveniently viewed–and used. Due to differences in body size, feet and bills, birds not only prefer different seeds, but also different foraging areas. This does not mean that birds will never feed in a different area, but you will increase your chances by catering to their feeding preferences.

Birds such as juncos, sparrows, cardinals, blue jays, and mourning doves prefer to forage on the ground for seeds. Frazee notes that you will often observe these birds hopping around the lower branches of shrubs and rustling through leaf litter in search of seeds and berries. A small brush pile, open lean-to or grassy patch provides cover for ground-feeding birds while they eat.

A covered tray feeder raised off the ground on a fence or pole is the most common feeder you see in people's yards. Tray feeders will accommodate most of the ground feeders plus chickadees, nuthatches and finches. While this type of feeder will attract the widest variety of birds, the seeds are not protected from the weather and can get wet and/or moldy. Frazee cautions that squirrels and large birds, such as grackles and blue jays may also invade a tray feeder.

Hanging feeders may include hopper, silo and tube feeders with perches. Hung from a branch, eaves, or a clothesline, these feeders sway freely in the wind which doesn't bother birds such as finches, chickadees, woodpeckers, and nuthatches. However, some birds such as sparrows get a little "sea-sick" and prefer more stability. Frazee encourages filling large hanging feeders with sunflower seeds to attract cardinals and blue jays.

Small feeders should be geared more toward finches, chickadees, nuthatches and tufted titmice. Niger seed is very attractive to goldfinches and works well in small hole tube feeders, which avoid waste.

Woodpeckers and nuthatches are primarily insect eaters. They prefer foods high in protein and fat such as suet and peanut butter than can be dispersed in clinging feeders. Made of hardware cloth, mesh bags, pine cones, coconuts and other "structures" lacking perches, clinging feeders are excellent for dispensing peanuts to smaller birds or suet to insect-eaters.

Lastly, just like persnickety kids, birds have different food preferences. Hands down, black-oil sunflower seeds are the most popular food among a large variety of birds. Juncos and sparrows go wild for white proso millet, goldfinches can't resist niger seed, and chickadees and titmice will delightfully indulge themselves with peanuts. In a nutshell, Frazee concludes that the key to successfully attracting wildlife to your backyard is to add variety.

University of Illinois Extension

Quality compost is an excellent soil amendment. The key to good compost is to have a variety of materials. Variety increases the types of microorganisms at work in your pile and your chances of obtaining a nutrient rich final product.

Composting requires nitrogen and carbon. Fresh, juicy materials are usually higher in nitrogen, as are materials of animal origin, such as feathers, manure and blood meal. Drier, older or woody vegetable and plant tissues are usually higher in carbon.

When starting a compost pile, the recommended practice is to layer materials thinly and uniformly. The first layer to start out with should be 6 to 8 inches of high carbon materials. This can be leaves, straw, chopped corncobs, corn stalks, untreated sawdust, twigs less than 1/2-inch in diameter, or garden debris.

The next layer should be animal manures, fertilizers or starters which serve as activators that accelerate the ignition of initial heating of your pile. This layer should be 1 to 2 inches thick.

One to two inches of top soil or active compost should be placed on top of the first two layers. This provides the microorganisms necessary for decomposition.

Continue to layer the pile to the desired height. When done, mix it all together using a pitchfork or other tool. Turn the pile periodically (at least every other week) to keep oxygen levels high.

For more information on composting, visit the new University of Illinois Extension website:

http://web.extension.uiuc.edu/homecompost/

University of Illinois Extension

The National Family Caregiver Association encourages caregivers to do three things to take care of themselves: believe in yourself, protect your health, and reach out for help."

"Caregivers who have the demands of caring for an aging spouse, parent or disabled adult child, or raising a grandchild, need to take time for themselves for their own physical and emotional well-being," says Milly Kaiser, University of Illinois Extension family life educator.

When caring for a loved one, our priorities shift. And, as you prepare for this holiday season, it is essential to focus on what's most important and let go of the overwhelming things. Kaiser offers these suggestions for balancing the caregiving role and the holiday expectations:

·Make a list and prioritize what you need to do

·Look over your list and see what can be eliminated

·Examine your expectations and make sure you keep things simple

·Communicate your plans with other family members

·Recognize your limits and ask for help

·Say "no" to things that add stress to your schedule

·Make gift giving simple and shop early

·Reduce the amount of holiday baking and decorating

·Plan ahead and take care of doctor visits and prescription refills before the holiday rush

·Eat nutritious meals, make time to exercise, and get a good night's rest

·Schedule time for yourself

·Enjoy the simple pleasures of life by reminiscing with your loved ones

·Believe in yourself as you care for others

·Take one day at a time

Take care of yourself during the coming weeks so that you can enjoy the holidays, rather than just survive them!

University of Illinois Extension

Pumpkin is truly an American delight. This beautiful orange vegetable should be enjoyed beyond its Halloween season.

Pumpkin is not only tasty, but is very nutritious. They contain a good supply of vitamin A and fiber. Pumpkin has small amounts of iron, Thiamin, Riboflavin, too. Calorie count is only 80 calories per solid pack cupful. It has less than one gram of fat and only 10 milligrams of sodium per cup. The new MyPyramid recommends at least 2 cups of orange vegetables a week, which includes vegetables like pumpkin, squash and carrots.

While pumpkins are in good supply, now is the time to preserve them for winter use. When buying pumpkin, choose only the best quality vegetables, which have hard, bright-colored rinds, firm flesh and no damaged areas. Lightweight pumpkins are probably over-mature and may be stringy and dry. Small pumpkins produce better products.

Pumpkins may be stored through the winter in a cool, but not freezing, dark place that is slightly humid. If you store them in a basement, lay them out in a single layer on clean paper or wood pallets so the bottom won't collect condensation and start to mold. Check stored pumpkins occasionally and discard any that become soft or moldy.

To freeze pumpkin, first rinse the outer rind with cold water. Then cut into cooking-size sections and remove seeds. Cook until soft in boiling water, in steam, in a pressure cooker or in an oven. Remove pulp from rind and mash. To cool, place pan containing pumpkin in cold water and stir occasionally. Package, leaving 1/2-inch headspace. Seal, label container and freeze. Freeze in quantities that can be used at one time. For example, enough for one or two pumpkin pies.

Pumpkin Cupcakes

1-1/2 cups whole-wheat flour

1 cup all-purpose flour

3/4 cup sugar

2 tablespoons baking powder

2 teaspoons cinnamon

1/2 teaspoon nutmeg

1/4 teaspoon salt

3 eggs, slightly beaten

1 cup skim milk

1/2 cup oil

1 cup canned pumpkin

3/4 cup raisins, chopped

1 tablespoon vanilla

Preheat oven to 350 degrees F. Place 24 paper baking cups in muffin tins. Mix dry ingredients thoroughly. Mix remaining ingredients. Stir until dry ingredients are barely moistened. Fill paper cups two-thirds full. Bake about 20 minutes or until toothpick inserted in center comes out clean. Remove from muffin tins and cool on rack. Before serving may sprinkle powdered sugar on cupcakes. Freeze cupcakes that will not be eaten in the next few days. Makes 24 cupcakes.

Nutrient analysis per cupcake, without powdered sugar: 150 calories, 3 grams protein, 22 grams carbohydrates, 2 grams fiber, 6 grams fat, 27 milligrams cholesterol, 45 milligrams calcium, 177 milligrams sodium, 49 milligrams potassium. Exchanges: 1 carbohydrate, 1 fat, 1/2 fruit.

Recipe Source: USDA)

University of Illinois Extension

One of the joys of the fall and winter season is curling up in front of a warm fireplace. Proper fireplace use and maintenance, along with a commitment to safety, will keep the enjoyment from turning into tragedy.

"Before building your first fire of the season, inspect the fireplace and the chimney for cracks, creosote buildup and other potential blockages. Bird or animal guards need to be in place on top of the chimney," advises Duane Friend, University of Illinois Extension natural resources educator. "Another option is to have a professional chimney sweep check and clean the system."

It's also important to use wood that has been sufficiently dried. Ideally, the wood should be split and allowed to dry for a year before use. Dried wood burns with less smoke and burns more evenly than green wood. Do not use painted of pressure-treated wood or particle board. To reduce sparks coming into the living area, place a screen in front of the fireplace.

"Make sure the damper is open before starting a fire, and keep it open even when there are just smoldering embers left in the fireplace," says Friend. "Never use flammable liquids to start the fire."

Keep flammable items like rugs and curtains away from the fireplace. Also, avoid roaring fires which can start chimney fires from soot and creosote in the flue. Have a fire extinguisher, such as a class ABC extinguisher, close by. Smoke and carbon monoxide detectors should also be used and regularly checked.

A fireplace requires a large amount of air. In tight homes, Friend says to make sure there is enough fresh air available so that a reverse draft does not set up, which could bring carbon monoxide fumes from furnaces or water heaters into the home.

Make sure all ashes are thoroughly cooled before disposal. Place ashes in a metal container with a lid, on a noncombustible floor or on the ground, away from potential ignition sources, until they are cool.

For more information on fireplace safety, visit these websites:

http://web1.msue.msu.edu/imp/mod02/01500595.html, or http://www.uaex.edu/news/january2006/0113burn.htm.

University of Illinois Extension

This cool, damp weather is a sign that the firewood season is, or soon will be, here. Some homeowners have questions about purchasing, burning, storing, and selecting wood. Firewood can be purchased from individuals, dealers or retail stores, or many people cut their own firewood. "The cost of firewood can vary a great deal depending on the price, size of load, and related issues", says John Church, University of Illinois Extension Educator, Natural Resources, Rockford.

If buying wood, the best practice is to call several suppliers to compare the cost , based on factors such as quantity, quality for desired use, delivery, and their willingness to stack the wood. Quantity is the first starting point for "comparison shopping". Be sure to find out if the price is based on a cord, face cord, pickup truckload or some other amount. A cord is a stack approximately 4 ft. high, 4 ft. deep, and 8 ft. long with pieces that are 4 inches or larger in diameter. A face cord is a less precise standard measurement, but usually means a stack equal in height and length, but less in depth compared to a standard cord.

"Pickup truckloads can vary the most", says Church. Be sure to ask if it is a full-size or small truck and if it is stacked to the top of the cab or just to the top of the box. A standard, full size pickup truck, stacked to the top of the cab, can hold approximately a cord of wood. "To the top of the box, such a truck can hold approximately 2/3 of a cord. A small-size pickup stacked to the top of the cab can hold about 1/2 of a cord and to the top of the box it can hold about 1/3 of a cord.

Quality is also a factor. Different types of wood have different characteristics, such as amount of heat, length of burn time, aroma, smoking, sparking, and other differences. Fireplaces users often prefer the aroma and desire less sparking, but are not as concerned about the heating value. Wood stove or furnace owners look for high heat energy. Quality considerations also include the age or dryness of the wood and the internal condition of the firewood pieces, such as solid or decayed. Information on woodheating value of wood and related topics can be found at U of I Extension website: web:extension,uiuc.edu/forestry/timber_harvest/firewood.html.

Also, when shopping for firewood, ask if the price includes delivery and stacking. Size of the firewood may also be a factor. Ideally, the pieces should be pre-cut to a few inches shorter than the firebox in which it will be burned.

"By using some good consumer shopping skills, wood burners can be successfully prepared for the long winter ahead, concludes Church.

University of Illinois Extension

Do you enjoy nibbling on nuts, but worry about the fat and calories you are eating? The good news is that much of the fat in nuts is mono-unsaturated, which tends to either have no effect or reduce the total blood cholesterol. Also, because they are plant foods, all nuts are naturally cholesterol-free.

More good news is that nuts are full of important nutrients. They're a significant source of protein, making them an alternative to meat. Nuts also are rich in important minerals such as copper, magnesium, zinc, iron and calcium. Almonds, for example, provide 8 percent of the daily value for calcium per ounce. Walnuts and hazelnuts each provide 20 percent of the daily value of copper. Certain kinds of nuts, such as almonds, chestnuts, and pistachios, are considered good sources of fiber.

What's making nutritionists take note of nuts is their antioxidant and phytochemical properties. Brazil nuts, for example, are rich in selenium. Almonds, peanuts and hazelnuts are excellent sources of Vitamin E. Though more research is needed to fully understand the importance of phytochemicals in good health, they're thought to help in reducing the risk of some chronic diseases such as cancer and heart disease.

So what about nuts' famed fat content? Yes, nuts do carry their share of fat and calories. Therefore it is definitely a good idea not to throw out all caution when eating nuts. As with all foods, the key is eating nuts in moderation. Enjoy the health benefits of a daily handful of nuts or a couple of tablespoons by sprinkling them on cereal, yogurt, salads, soups, pasta and vegetables. To obtain added flavor, consider toasting them.

A quick and cool way to toast nuts is in the microwave. Spread from a tablespoon to 1/2 cup nuts or seeds evenly in a single layer in a flat, microwave-safe dish, such as a 9-inch microwave-safe pie plate. Add a small amount of soft butter or margarine or add a small amount of oil to the nuts. Use about 1/2 teaspoon fat per 1/2 cup of nuts. Stir the nuts to thinly coat with the fat.

Toast the nuts on high for one minute. If needed, add one minute of cooking time. Stir the nuts after each additional minute. A small amount of thin nuts or seeds, such as sliced almonds of sesame seeds, could be toasted at two minutes. Larger amounts of nuts, such as slivered or whole almonds, walnuts, pecans, and sunflower seeds will take an additional minute or two of cooking.

Once toasted, store nuts and seeds in an airtight container. They can be kept for 1 to 2 weeks in the refrigerator. For longer storage, freeze them in airtight freezer containers for 1 to 3 months.

University of Illinois Extension

When buying apples, choose apples that feel firm and are free of blemishes. Jananne Finck, Nutrition and Wellness Educator with University of Illinois Extension, Springfield Center, recommends buying apples that are free of bruises, rotten spots and brown cores. However, in some areas, lower quality apples are sold at bargain rates. To make sure you have a real bargain, stop, look and consider how you will use the fruit.

Bruises and skin breaks mean waste and apples damaged this way are food safety risks for raw home uses. The best uses for them are in cooked products such as jelly, apple butter or applesauce.

Plan to use 6 to 8 medium-sized apples for a 9-inch pie. One pound of apples equals about 3 medium-sized apples, 4 cups cored slices or 3 cups chopped apples. One bushel equals 40 pounds or about 120 apples, depending on the variety.

Different apple varieties are available to the consumer. Remember, some varieties are better than others for baking, cooking, and eating fresh. The Cortland, Empire, Fugi, Granny Smith, Jonathan and Winesap are good for all three. The Gala, Braeburn and Red Delicious are best eaten fresh. The Yellow Delicious is good fresh, cooked and in salads–it stays whiter when sliced.

Fresh Chunky Applesauce

4 medium cooking apples

1/2 cup water

1 teaspoon cinnamon, optional

1.Wash, peel, core and slice apples into saucepan.

2.Add water. Cover, simmer until tender.

3.Add cinnamon, if desired. Serve warm or chilled.

Yield: 4 servings, 1/2 cup each

Nutrient Analysis Per Serving (without cinnamon): 50 calories, .25 grams fat, 12 grams carbohydrates, 0 cholesterol, 1.5 milligrams sodium.

University of Illinois Extension

Everywhere we turn, we are reminded of the shopping days left before the holidays. From songs and commercials beginning to air on radio and television, to flyers and catalogs in the mail, to toy aisles and decorations in the stores, we feel the urgency to begin the cycle of shopping. A young child can feel a change in the atmosphere as well, says Patti Faughn, University of Illinois Extension family life educator. There is an air of excitement and magic, and messages that every wish can come true.

How do we meet our child's needs for naps, healthy low sugar snacks, and predictable routines, as well as protect them from over stimulation, over exhaustion and exaggerated greed?

Here are ten tips to consider when holiday shopping with a young child:

1.Limit the time you spend shopping. Plan to shop around your child's schedule rather than changing your child's routines to shop. When children's routines for sleeping and eating are disrupted, they easily become overly tired or hungry, fussy, and irritable. In addition, they can become wound up and unable to settle down when they miss a nap.

2.Remember to take items that help calm or occupy your child as needed (favorite toy, stroller and blankee). Although young children may be excited to go bye-bye and see the sights, it will not take long before they grow tired and give out.

3.Keep your child with you at all times. Consider shopping at stores that have shopping carts for your child to ride in while you shop. Let him/her know it is an important part of going shopping with you.

4.Teach your child the 'look, don't touch rule' when shopping in stores.

5.Take along some healthy snacks of protein, whole grains, or vegetable sticks. Avoid sugary snacks.

6.Be aware of how noise and crowds affect your child. If your child becomes overwhelmed easily, consider going to less populated stores or going at less populated times.

7.Make other arrangements for your child, if possible, when you need to shop at toy stores. Trade off keeping kids with another mother, let relatives know this would be the gift of all gifts they could give you during the holidays, or utilize a reliable teen when they are out of school.

8.When you must take your child with you and greed manifests itself, don't give in for the sake of peace. If your child loses control, pick him up and walk out of the store. After your child is calm, explain that it can be hard when we want something, not to be able to get it. Your child is learning how to control his desires. Tell him "Sometimes we can have things and sometimes we can't. I will help you learn when you can have something and when you can't." Model contentment with what you have.

9.Limit your child's exposure to television commercials for toys and recognize their influence on him/her. Use them as an opportunity to share realistic expectations, true signs of love, or other principles you wish to teach.

10.Teach your child the joy of giving to others, especially those less fortunate and the myth that true love is shown through giving expensive gifts.

Taking simple steps beforehand to meet your child's physical and emotional needs can help to keep some calmness in your shopping experience. Taking a moment to put yourself in your child's shoes can help you to be sensitive to what might be influencing him/her and how you can best help him/her enjoy the holidays.

University of Illinois Extension

During the holidays, preparing a healthy meal is often the last thing on our "list." So what can we do to have quick, healthy meals during this hectic season? We need to plan ahead to provide healthy meals during the holidays.

Healthy foods can be included into all cooking styles. Our goal is to match menus to time schedules and stock cupboards, refrigerators and freezers with supplies that yield quick, healthy meals. Let's look now at what we already have, then list foods we need to get.

The easiest way to plan a healthy meal is to include foods from all the food groups in MyPyramid. Then, let's use moderation by watching the serving sizes we dish out.

Efficient planning and small appliances can help with fast, efficient meal prep. By using the microwave, baking bags, electric skillet and grills, steamers, and slow cookers we have expanded our ability to quickly prepare healthy meals. These options have allowed more family members to help with food preparation. Today many family members, including children, can learn to safely prepare meals.

Some quick meal ideas include: lasagna or a similar oven meal started by the first person home from school or work; a slow cooker meal started earlier in the day; a chef's salad from your refrigerator and/or deli and produce aisle; leftover meat or poultry in spaghetti sauce and served with hard rolls or pasta, microwave potatoes topped with vegetables, meats and sauces; stir-fry vegetables, meat and/or poultry combined with seasonings and served with rice or tortillas.

University of Illinois Extension