It's not enough to provide people with information to help them make informed decisions about how they lead their lives. We have moved from making informed decisions to government bans on many items, habits and behaviors that have been declared unhealthy for us. While not all bans are "bad", I prefer to know something about the things I am being told I can't own or do. I want to know why something is unhealthy. We all know about the health risks of smoking, second hand smoke, leaf burning, drinking and driving, using street drugs, etc., but how many of us know what a "trans fat" really is. Headlines reported that trans fats are banned from all New York City restaurants. McDonald's has announced that they have finally found a "trans fat free" oil for use in their restaurants. Both good moves, but when do we as consumers take responsibility for our own wellness? Must all wise decisions be legislated? Will we have a Trans Fat Police Unit? What power will they have? Will they need a warrant to search homes for trans fat hiding in kitchen cupboards? I don't know about you, but I feel confident that I can protect myself from the evils of trans fat if I know more about what it is. Anyone can ask how foods are prepared at restaurants. You have the power to ask for food to be prepared without added sodium, sugar, etc. You can monitor portion sizes and choose to live healthier lifestyles. You can help your children learn to eat healthy for a lifetime if you feed them healthy foods from the beginning. Forget "Happy Meals" choked down in the comfort of a car seat and move eating back to the kitchen where you control what foods are available and how they are prepared.

Basically, trans fat is made when manufacturers add hydrogen to vegetable oil–a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats. Trans fat can be found in vegetable shortening, some margarines, snack foods, and other foods made with or fried in partially hydrogenated oils. Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. Trans fat is also found in small amounts in some animal-based foods.

Trans fat, like saturated fat and dietary cholesterol, raises LDL cholesterol and increases the risk for coronary heart disease. Therefore, it is advisable to choose foods low in saturated fat, trans fat and cholesterol. Learn to read food labels and remember, "....everything in moderation." Take control of what you eat, exercise and get enough sleep. Find more information at http://www.mypyramid.gov. Do any of us really need the Trans Fat Police to come to our town? Can you choose to live a lifestyle that facilitates wellness without force? I think you can.

Teresa Easterly Adams
Health and Wellness Coordinator

When a large outbreak of foodborne illness was linked to produce in September it left many people afraid of their greens. Bagged spinach that was contaminated with E. coli 0157:H7 bacteria sickened at least 199 people in 26 states, sending many to the hospital with kidney failure, and killing three. In response, the FDA advised tossing all fresh spinach. Now that the dust has settled, here are answers to questions you may still have.

What makes E.coli so dangerous? E.coli is normally present in the intestines of humans, cattle, and other animals. Most strains are harmless. But, E. coli 0157 is a particularly virulent strain (not usually in humans), which produces toxins that damage the lining of the intestines, causing severe illness that may include gastrointestinal bleeding, anemia, kidney damage, and even death. For some bacteria, it can take millions of organisms to cause illness, but with E. coli 0157:H7 as few as ten can be dangerous.

How big is the risk from fresh greens? There is no precise answer, but leafy greens are the second leading source of E. coli in the U.S., after undercooked ground beef. Lettuce and other leafy greens have been implicated in 20 outbreaks since 1995.

How does produce become contaminated? Contamination can occur at any point from farm to table. Though the exact origin is usually not pinpointed in outbreaks, a likely culprit is irrigation water tainted with cattle waste from neighboring fields. Other possibilities include contaminated flood water or a problem in the processing plant, such as the use of reclaimed water for washing that has not been properly filtered or chlorinated.

Is organic produce safer? No. Though conventionally grown spinach was implicated in the recent outbreak, all farming methods carry a risk of contamination. It is not a matter of organic versus nonorganic, but rather whether safe agricultural and handling practices are followed.

What about local produce? Multi-state outbreaks of foodborne illness signal a problem with a centralized grower or processor, and thus produce from a local farmer is unlikely to be affected in those instances. However, produce from local or small farms can also become contaminated if it isn't handled correctly, and many cases of less severe illness to unreported.

Should I wash "ready-to-eat" prewashed greens? Some experts, including the FDA, state that there is no need to wash them. The greens are processed in facilities that are typically more sanitary than the average home kitchen, and washing at home (or in a restaurant) can increase the risk of cross-contamination from other foods or surfaces. In any case, officials said that home washing the spinach probably would not have made a difference in the recent outbreak. The bacteria may be been too imbedded in the crevices to be washed off and/or may even have been inside the leaves. Whether or not you rewash bagged prewashed greens (sometimes labeled "triple-washed" or "ready-to-eat"), be sure to keep them refrigerated and eat them before the "best if used by" date.

In summary, eating fresh uncooked foods carries some unavoidable risk. But don't stop eating spinach and other fresh produce. Overall, the health benefits far outweigh the potential risks.

Packaged foods like sandwiches, egg rolls and pizza can now be labeled "Lean" under a recent FDA ruling. In the past, such products were excluded. The new ruling lets the "Lean" label be put on products that contain less than 8 grams fat, up to 3.5 milligrams saturated fat, and less than 80 milligrams of sodium per serving.

There has been interest among gardeners in recent years in attracting bats to the home garden for managing insects. Of course, the obvious method is to construct a bat house where they can roost and raise their young and thus concentrate their insect-feeding activity nearby. However, bats are particular about the design and location of their living space. A stable temperature of between 80°F and 110°F degrees is needed in bat nurseries, depending on the species. Therefore, the house needs to be as airtight as possible. So seal all external joints with silicone caulk to prevent heat loss. Also, orient the house to receive maximum sunlight, particularly in early morning; a southern exposure works well.

A few other tips: Western red cedar is the recommended construction material; do not treat the bat house with paint or varnish as bats are sensitive to chemicals; erect houses 10 to 15 feet off the ground and protect from north and west winds; houses placed within a quarter mile of a permanent water source are more attractive to bats than those without water nearby.

• Americans eat more potatoes than any other vegetable, consuming an average of 140 pounds per person per year. Unfortunately, a large percentage is as French fries which probably should not be considered a vegetable when determining how may cups of vegetables you consume in your daily diet because of the amount of fat they contain!
• Soft drinks make up 6.4 percent of Americans' total caloric intake but the percentage is higher for teenagers. Soft drinks account for 10 percent of the calories in a male teenager's diet and nearly 9 percent of a female teenager's calories.
• A 12-ounce can of "regular" soda pop contains the equivalent of 10 teaspoons of sugar; drinking one can a day can add about 15 pounds of weight in a year.

Question: I see high fructose corn syrup listed as an ingredient on many, many labels. Is it an artificial sweetener?

Answer: No. High fructose corn syrup (HFCS) is manufactured from corn and is not considered an artificial sweetener. It is used in many food products, including sodas, instead of more expensive cane sugar. Table sugar and HFCS, which contain similar amounts of glucose and fructose, are metabolized by the body in similar ways. Recent research show both can contribute to weight gain and raise levels of triglycerides, a risk factor for cardiovascular disease.

Question: What is the difference between whole-wheat pastry flour and regular whole-wheat flour? I also have recently seen white whole-wheat flour. Is it good for my family?

Answer: Whole-wheat pastry flour is milled from a soft variety of wheat, which has less gluten-forming potential than regular whole-wheat flour, and is therefore an excellent choice for tender baked goods.

White whole-wheat flour is a special variety of hard wheat. Although it has a lighter color and sweeter flavor than regular whole-wheat flour, this flour contains all the benefits of whole-grain flour including fiber because it is milled from the entire wheat berry. It is starting to be available in various supermarkets. Give it a try.

Have you watched storms roll through your area? Does each storm drop the same amount of rain on you as it does on your neighbors a mile away? The fact of the matter is that storms produce markedly varied rainfall and snowfall patterns within short distances. Hail amounts can also be extremely variable. A new volunteer program designed to increase the density of recording locations is being coordinated by the Illinois State Water Survey and the National Weather Service. The Community Collaborative Rain, Hail and Snow (CoCiRaHS) network is a grassroots volunteer system of backyard weather observers of all ages and backgrounds working together to measure and map precipitation (rain, hail and snow) in their local communities. CoCoRaHS is a non-profit organization supported by a grant from the National Science Foundation and other contributors. By using low-cost measurement tools, stressing training and education, and utilizing an interactive Web-site, the aim is to provide the highest quality data for natural resource, education and research applications.

Training is required to become a volunteer in this network! It also provides a great opportunity to learn from experts and to meet fellow CoCoRaHS observers.

To find out more about the network, visit the following website:
http://www.cocorahs.org/

The following articles are some fun items you might like to share with the youngsters in your family.

What Happened to the Dinosaurs?

It was at this time when something happened that caused dinosaurs to become extinct. While there are several ideas, one that many scientists believe is that a huge comet or asteroid 6 to 12 miles wide slammed into the region that is now part of the eastern coast of Mexico, but at that time was under water.

The impact of this object is believed to have caused darkness over the entire earth for many months, due to the huge amounts of dust that were thrown into the atmosphere. A global wildfire would have destroyed over half of all living things. Water would have been poisoned in most places, and the earth would have sunk into a deep freeze while the dust was in the air.

Even through all this, some plants and animals survived, including some insects, fishes, frogs, crocodiles, turtles, birds, and mammoths.

This may have just been part of a series of changes that caused the extinction of the dinosaurs. Before the asteroid/comet hit the earth, massive eruptions of volcanoes had caused earth's climate to be changed. At about the same time, sea levels dropped dramatically, opening new land bridges, changing ocean currents, and affecting the climate. These changes in climate likely reduced the ability of the dinosaurs to adapt, and the impact from the asteroid/comet was the last straw.

The creatures that were able to survive all these changes came to dominate the landscape. Mammals grew larger, and moved into new areas, taking over locations that had previously been the habitat of dinosaurs.

Changes in sea levels, ocean currents, and other events were also bringing in a new climatic cycle to the earth. Huge ice sheets would begin to cover large areas of the earth on a periodic basis. These swings in climate would have a major effect on animal habitats.

Animals in Illinois 65 million years ago.

To discuss what creatures were present millions of years ago in what is now Illinois, we must first talk about what this area and the rest of the earth was like in that time.

First, the climate during this time was much warmer than it is today. Most of the area that is Illinois today was actually part of a swampy tropical forest.

North America did not look like it does today. A vast gulf of water separated most of eastern North America from the western mountains. North and South America were also separated by water.

Because of the warmer temperatures at that time, ice caps at the poles were not present.

This time period is thought to be near the end of the dinosaurs. Were dinosaurs in Illinois? Scientists think there might have been, but no fossil remains have been found. Part of the reason is that the rocks that would contain these fossils have been eroded away in most parts of the state. However, there is some research that is currently being done in southern Illinois in an area that still has some of these rock layers left.

What kind of animals might have been around 65 million years ago?

Small mammals may have been present. These animals were probably active at night, so they could avoid predators.

Dinosaurs that may have been in the eastern part of North America were different than those in western North America. Main types of dinosaurs in the east were smaller in size that those present in the west. A family of dinosaurs found in the east was the Ornithomimus.

Larger dinosaurs could be found in the western land areas, such as the Tyrannosaurus.

Animals in Illinois 10,000 years ago

In terms of geology, 10,000 years is the same as a blink of an eye in a lifetime. However, there have been many changes in what is now Illinois, compared to what it was that long ago.

Imagine going back to that time. The climate has just begun to warm up, after experiencing a period when glaciers entered the state. Ice sheets are still as close as southern Canada. The Great Lakes are beginning to form as the ice continues to melt. The Illinois River is a relatively new river, especially in the northern part of the state. The lower part of the Illinois River has taken the place of the ancient Mississippi river, which moved farther west during the glacial advance.

The type of plants in Illinois is changing from sparse tundra (a cold semi desert) to grasslands in the northern part of the state, and from spruce to oak-hickory forests in the southern part of the state. Because these changes were occurring so quickly, some scientists believe many living things could not adapt. They had to move to other areas, or cease to exist around this time.

There were many types of animals present then that can no longer be found in this area. Some have become completely extinct. Two large animals that inhabited the Midwest, Mammoths and Mastodons, are examples of two creatures that could not survive the changes that were taking place.

Mammoths were much like today's elephants that are found in Africa and India. Mastodons, while looking much like an elephant, were different in several respects.

Other large animals that were present included ground sloths, giant beavers, and bison. As the climate continued to warm, ecosystems changed. An Ecosystem is an interacting community of organisms and their environment.

New plants took over areas previously dominated by cold weather plants. Animals that had previously relied on these plants for food had to move to other locations, which meant that predators that relied on these animals for food had to move as well. Sometimes there was no place that provided satisfactory food and shelter. Eventually, many of the Ice Age animals became extinct.

One in six Americans may have diabetes, but most of them don't know it according to the American Diabetes Association.

"Diabetes could be called a 'silent disease' because many sufferers have no symptoms or if they do, are ones that are easily overlooked," explained Karen Chapman-Novakofski University of Illinois Extension nutrition specialist. "The number of adults who have the disease and know it is about equal to the populations of Illinois, Indiana and Iowa combined."

When you , schedule an appointment for an annual physical, be sure to ask to have your fasting blood glucose taken. Follow-up to find out the results. "That is the test that can reveal whether or not you have diabetes,: says Chapman-Novakofski.

"Be sure to ask to have your fasting blood glucose taken, and to find out the results," she said. "That is the test that can reveal whether or not you have diabetes."

U of I Extension has several diabetes-related websites. "Your Guide to Diet and Diabetes" (http://www.urbanet.uiuc.edu/diabetes2/) has helpful guidelines for those with diabetes to follow to ensure the correct diet. "Recipes for diabetes" (www.urbanext.uiuc.edu/diabetesrecipes/) has recommendations for foods and their preparations. And Chapman-Novakofski supplies information to "Diabetes Life Lines" (http://www.urbanext.uiuc.edu/diabetes/indes.html) a site with information about the disease.

"As we get older, many think it is natural to have to urinate more often," Chapman-Novakofski said, describing one of the frequently overlooked symptoms. "Termed 'polyuria'," frequent urination can be a symptom of diabetes.

"Blurred vision can also occur when blood glucose levels rise, and may be easily overlooked by thinking that this is also an age-related condition."

She recommended visiting the "Your Guide to Diet and Diabetes" website to learn more about diabetes, how it is diagnosed, and how it affects your health.

University of Illinois Extension

December came in like a raging lion with bitter cold, snow and ice. Many were without heat or electricity and some even without water. "It was the worst ice storm central Illinois experienced in 28 years," says Patti Faughn, University of Illinois Extension family life educator. "I remember being pregnant with my son during the last ice storm sitting in front of a gas oven wondering how safe it was to breath in the fumes as I tried to stay warm. I am thankful to say my son turned out fine and is now an electrical engineer."

Some were fortunate enough during the ice storm to keep their power and offer their homes as a refuge to those nearby. Others were able to stay with relatives or friends. Some made decisions to purchase a generator, fork over money for a motel room, or head for a shelter. Still others decided to brave the cold and keep watch over pipes freezing and food defrosting.

It is easy to become discontented when our needs are compromised and we have lost control over our circumstances. Grumbling, complaining, and losing control of our emotions doesn't really help the situation. It is often hard to look at what is going right, remember others needs are just as important as ours, look beyond ourselves to ways we can be a help to others, and be patient for things to return to normal.

At times like this, our communities often begin to function similar to our body. Organizations like the Salvation Army, Red Cross, fire stations, schools and churches reach out like arms and hands with shelters and warming stations to help those in need. Relatives respond as a natural arm to their kin. Neighbors check on one another offering water, sleeping bags, blankets, help with clearing of downed trees and branches, and, when possible, a warm room or hot shower. Community leaders act as mouths reporting on outages and community needs. The media becomes our eyes and ears reporting on the damages done and the progress of power restored to homes. It gives us hope that ours will be next.

I hope during this winter storm season you have either been an arm of comfort to those nearby or experienced the comfort of others reaching out and checking on your health and safety. It's what being a community is all about.

Did you know. . .

. . .capers are unopened flower buds? They are the buds of the Mediterranean caper bush. Just before they burst into bloom, capers are harvested and fermented in open-air barrels of salt brine. Lactic acid is formed during the brief fermentation, drawing out their natural bitterness. Capers are then washed, re-brined, fermented, cleaned, sorted and packaged. The olive-shaped fruit that forms from the flower is also picked and preserved in brine with their stems attached. They are a staple in Mediterranean cooking and these tiny buds add a kick of fresh flavor to many traditional dishes. Capers can be pickled in brine or preserved in coarse salt.

Did you know....

. . .when fresh potatoes are refrigerated; some of the starch is converted to sugar as a result of the cold temperature? This can be a disaster if the potatoes are used to make French fries. Sugar browns quicker than starch so the fries tend to brown much too quickly upon frying. They are golden brown on the outside but raw in the middle. However, for oven baked cottage fries, or baked potato wedges, the increased sugar can work in your favor–the slower oven temperatures can produce a beautifully golden brown potato. Source: Cookwide by Shirley O. Corriher

. . .basmati rice is a variety of very long-grain fragrant rice? It is most commonly grown in India and Pakistan. Imported basmati rice is aged for a minimum of one year and often much longer. The aging process dehydrates the rice, which allows the grain to expand more during cooking. According to Cook's Illustrated magazine, American grown basmati rice is not aged thus the difference is a rather soft and stubby end product. Source: Cook's Illustrated

. . .that "drip loss" is a food industry term? Drip loss refers to the amount of water loss in frozen foods when thawing, especially meat, fish, and poultry. A large amount of water loss involves loss of flavor and moisture. Check the packages of chicken and other meats in the chilled section of the supermarket before purchasing. Simply tilt the package and look at the amount of reddish liquid that collects in the corner. Select the one with the least amount of "drip loss".

Did you Know....

. . . you can remove burned on food from pots and pans with baking soda? Save that pot! The next time you burn something and it leaves a black spot on the bottom of the pan, consider this solution. Fill the wounded pot half full with cold water and add in 2-3 tablespoons baking soda. Stir to dissolve and turn the heat on. Simmer over medium-high heat for 30 minutes. Pour off the water and soda. Now the burned on food can be easily washed away. If the utensil is very badly burned, you may need to repeat this process more than once.

Finding the Balance Between School and Outside Activities

With school in full swing, many children are trying to find a balance between their homework and extracurricular activities. Is your child taking on too much?

In a poll of 9 to 13 year-olds conducted by KidsHealth, 41 percent of 882 children surveyed said they feel stressed most or all of the time because they have too much to do.

"Many children feel they must be involved in everything they can possibly do." said Renate Jobst, University of Illinois Extension youth development educator. "And because youngsters might have several interests, it's sometimes hard for parents to step in and limit the activities. In other cases, the parents themselves may push youngsters to do too much."

There needs to be a balance with academics, extra curricular activities and down time in order to prevent "Over-scheduling." Children who are stressed from doing too much may experience the following behaviors:

• Mood swings. As children respond to stress, they might unexpectedly lash out.
• Changes in sleep patterns. They might sleep more or less than usual. They might go to bed at a reasonable hour but awake tired due to having restless sleep. They also may complain of nightmares.
• Bedwetting
• Health problems such as headaches or stomachaches.
• Becoming withdrawn
• Suddenly beginning to bully others.

So what should parents do if they think their children are doing to much? First, open the lines of communication by asking the kids if they feel overwhelmed,

It helps if children know they can talk to you. Then, consider health aspects. Are they getting proper nutrition, rest and exercise? Fill their diet with fruits and vegetables and limit fatty foods.

"As for sleep, try to help them wind down before bed. Avoid doing homework or any activity right before it's time to go to sleep," Jobst said. "Let them take a relaxing bath and then read or do something else they enjoy before bed. Limit electronics such as TV, video games and texting on their phone–these things can make it harder for them to unwind."

If the children don't have enough time to unwind, they may need to cut back on their extracurricular activities.

Jobst also indicated there are youth on the other side of the spectrum who aren't very involved. Many of these youngsters could benefit from extracurricular activities, which are proven to help children learn positive behavior and gain skills that will help them in the future with college and career.

"Parents need to help their children find a healthy balance between work and play." Jobst said. "It's a lifelong lesson."

Homework is a fact of life for most American families. It can also be a source of stress as families settle into a routine of getting homework completed.

As a parent, you may recognize the importance of homework, but struggle with how you can help your child. Research tells us when children believe they can control their success in school, they perform better. When children make statements like "The teacher's got it in for me" or "I'm just no good at math," they don't feel they can do better. Making statements like, "Hard work pays off" or "You made it happen" lets your child know he is in the driver's seat and can make positive changes.

University of Illinois Extension as produced a Connecting with Kids fact sheet for parents of school aged children titled "Parents and Homework: Helpful or Harmful." The fact sheet focuses on what parents can do to help children with homework. It also points out some of the ways parents can undermine their children's learning and motivation in school.

If you are interested in receiving this free "Connecting with Kids" fact sheet, you can call or send your name, address, and phone number to your local extension office and request the newsletter.

U of I Extension programs and materials are research based, provide equal opportunity in programs and employment, and strive to be unbiased and meet the needs of people locally.

Winter Landscape Maintenance

Even though it is winter, the landscape has something to offer, said a University of Illinois Extension horticulture educator.

"Interest can come in the form of ornamental grasses, trees, and shrubs with interesting bark patterns or ornamental bark such as river birches and Paperback Maple (Acer griseum), cornelian cherry (Cornus mas) colored stems such as Japanese barberry (Berberis thunbergii) and fragrant sumac (Rhus aromatica), and winter flowers with unique textures, forms, or habits," said Anne Gachuhi.

"Evergreen trees and shrubs make the landscape look even greener and they come in a variety of forms and sizes. But it is important to plan a landscape that has winter interest."

Winter can be an extremely difficult time for plants. Cold winter winds and dropping temperatures, freezing rain, snow, and roadside salt injury makes maintaining the winter landscape quite challenging.

"Salt sprayed to reduce the effects of snow and ice along roadsides does eventually affect trees and plants that are close by," she said. "The effects of salt sprays are usually bud death and twig dieback on trees and shrubs. High salt accumulations in the soil damage plants, causing abnormal fall color, needle-tip burn, and browning of leaves.

"Roadside salt injury on plants can be prevented by planting trees at least 60 feet from the road, planting less sensitive trees such as Ohio buckeye, Ginkgo, and White Ash, using coarse salts and less de-icing salts on the sidewalks."

In the wintertime, temperatures may drop drastically within a relatively short period of time. The ideal situation would be to have gradual temperature drop rather than this type of extreme temperature drop, Gachuhi noted.

"The low temperatures cause winter injury or freezing injury to trees and shrubs, which results in damaged root systems and flower buds, and leaf buds, as well as twigs and branches that die suddenly," she said. "The rapid temperature changes often cause freeze cracks on the bark and splitting of trees on the southwest side. Trees with thin barks such as maples, lindens, and cherries are very susceptible to this situation.

"Protect trees that are prone to frost cracks by wrapping them with tree wrap."

Plants that are exposed to long periods of very chilly temperatures (zero to below-zero) and bitterly cold winter winds are more likely to suffer winter burn/desiccation injury or low-temperature injury.

"Desiccation injury occurs when plants dry out since they are unable to take up water from frozen soils, causing the above-ground plant parts to dry out," she explained. "Where possible, commercial anti-transpirants that help to prevent drying out of plants can be sprayed on susceptible plants in late fall when temperatures are not freezing.

"Unfortunately, the low-temperature injury or dessication injury is not detected immediately but later in the spring when it shows up in plants that exhibit lack of flowering, sudden wilting, and collapsing. Growing hardy plants and keeping plants healthy enables them to withstand the ravages of the brutal and rapid winter temperature fluctuations."

Needle evergreens such as yews and broadleaf evergreens like holly, rhododendron, and boxwoods are very susceptible to desiccation and winter burn, particularly during windy conditions.

"These evergreens often will lose water in cold weather through their leaves," she said. "That's why it is important for landscape plants to be well-watered in the fall before freezing winter temperatures occur.

"Broadleaf evergreens should be planted on the east side of the building where they are protected from winter winds and the late afternoon sun. On the other hand, when winter comes with a good snow cover, it actually benefits herbaceous plants-perennials, bulbs, groundcovers, etc.–by acting as an insulator to the soil."

When this occurs, she added, it prevents soil/frost heaving caused by alternate freezing and thawing cycles.

"Soil heaving causes plants with shallow root systems to be pushed out of the soil, exposing them to cold temperatures, drying winds, and results in plants drying out," she said. "A two-inch to four-inch mulch layer of wood chips, shredded leaves, and any other organic mulch will reduce soil heaving."

Website Includes Practical Tips for Everyday Living

The new You and Your Family website from University of Illinois Extension contains helpful information for everyday living. The site's Food and Nutrition section includes tips for making healthy fast food choices, a wide array of fruit and vegetable fact sheets, information on home canning, wild game recipes, and links to diabetes education resources.

The Around the House section offers solutions to common household problems such as getting stains out of clothing, preventing mold growth choosing an efficient furnace filter, and keeping insects out of the home. You'll also find practical information in the Parenting and Families section as well as Health and Fitness section. Visit the You and Your Family website at: http://web.extension.uiuc.edu/regions/SIfamily/

Whether a drug should be taken with food is determined by factors that affect drug absorption. Timing and food components are important factors too. Some medications should be taken on an empty stomach and some should be taken with food. The phrase "with food" does not mean during the meal, it means following the meal. Why is this important?

• Fasting–On an empty stomach, a drug passes through the stomach quickly, and reaches the small intestine faster. It is in the small intestine where drugs are usually absorbed. So, on an empty stomach, the drug may be absorbed more quickly, and may begin working faster. If this is the intent, follow the instructions.
• Full stomach–or with food. Taking drugs and medications within an hour or two of a meal can delay absorption of a drug. This is not bad; it just means it takes longer for the drug to work. Drugs that should be taken with food usually need the food to protect the stomach from its strong action, or need the food components to enhance absorption. If this is the intent, follow the instructions.

Check with your doctor or pharmacist if you are unsure about when to take your medications. The drug-food interaction can have a significant effect on how the drug works. It is important to follow instructions so that your medication performs as intended.

For many years, health professionals have recommended Americans eat less fat, sugar, and salt but to increase fiber. According to Jananne Finck, University of Illinois Extension nutrition and wellness educator, the 2005 MyPyramid eating plan reflects this advice.

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

• Eat fewer foods that are high in fat, sugar and salt. Save foods like candy, pastry, snack chips, cake and cookies for special occasions.
• Choose whole grain breads and cereals more often than highly processed cereals and breads.
• Take smaller portions of food
• Modify recipes to decrease the amount of fat, sugar and salt, and to increase amounts of fiber.
• Use more fresh fruits and vegetables in planning meals and snacks.

Your plan depends on your current eating patterns, health status, and potential risk for health problems linked to your diet. One of those actions may be to change some cooking methods and maintain moderation in lifestyle.

For more information on MyPyramid and the 2005 Dietary Guidelines, contact your local University of Illinois Extension office or visit the USDA website at:www.MyPyramid.gov or www.healthierus.gov

All too often, weight loss diets deliberately limit foods and flavors so that people will become bored, eat less and lose weight. Unfortunately, that's also why people usually give up the diets and regain the weight lost. Here's a way to balance food satisfaction and still reach a healthy weight for cancer prevention.

Eating habits are being studied more closely as a result of the current obesity epidemic. Along with people's perception of portion size, a number of studies are also looking at how the composition of meals makes people eat more or less.

"A number of studies show that when people are repeatedly exposed to a food with a single flavor, they enjoy it less and eat smaller amounts of the food," says American Institute for Cancer Research (AICR) Nutrition Advisor Karen Collins, M.S., R.D. "Other foods that seem similar also become less desirable. However, appetite for foods that taste different is unchanged."

Researchers say this leads people to eat more as the variety of foods in a meal grows. When several different types of sandwiches or pizza are offered, people eat more that when just a single choice is available. People eat more ice cream when many flavors are offered instead of just one flavor, even if it is a favorite. Yet exploring a variety of healthful, low-calorie foods such as vegetables and fruits can make a weight-loss diet successful and satisfying.

Make Variety Work For You

Look for variety in the textures, colors, and tastes of plain, unflavored foods (such as plain chicken pieces in a green salad). All of these factors may influence satisfaction and how much you eat.

"The trick is to put enough variety in your meals that you don't give up on healthy eating but, at the same time, you aren't tempted to fill your plate with so much variety that you overeat," Collins says.

A moderate amount of variety can help you eat a weight-loss diet you can also enjoy.

• Start by eating fewer foods high in calories (such as fatty meats) and choose more low-calorie and fewer commercially prepared and processed foods, such as fresh vegetables and fruits, whole grains and beans.
• After choosing a variety of vegetables (for example: carrots, bell peppers, chopped onion, fresh spinach and sweet potato or winter squash), combine them in a variety of fishes, such as salads, soups or stir-fries. Flavor them with healthful herbs, spices or low fat flavors like tomato sauce or lemon juice. Prepare them with a moderate amount of healthy fat, such as olive or canola oil.
• If you don't have much time to cook meals, prepare a recipe on the weekend that has several servings, and freeze or refrigerate individual portions for the week to come.
• Pick up more fresh fruits and pre-cut vegetables from the salad bar to supplement low–calorie meals you have cooked or even purchased frozen.
• Treat yourself to a wide variety of deeply colored vegetables and fruits to include the most phytochemicals. These natural plant compounds are likely to stimulate the immune system, reduce inflammation that may lead to cancer, prevent DNA damage and help with DNA repair.

Source: American Institute for Cancer Researcj

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.

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 risk 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!

Self-medicating is when you take a drug or medication, be it an over-the-counter (OTC) drug or prescription, a botanical, or even large amounts of vitamins and minerals, without consulting a health care professional. People do it all the time. Today there are more opportunities than ever before to care for yourself with medication, which, unfortunately, also allows for more mistakes.

According to the Food and Drug Administration, consumers self-medicate or self-treat four times more health problems than doctors treat. And with health-care on the rise, so is the use of OTC medicines. To save money, consumers increasingly treat common ailments themselves instead of seeing a doctor.

Many drugs previously available by prescription only are now available over-the-counter (without a prescription). And, something new, we are seeing more and more commercial advertisements for prescription drugs. You have probably noticed at the end of the TV commercial a long list of cautions. Statements such as– do not take if you have liver damage, do not take if you are pregnant, do not take if you are already taking blah, blah and so on.

TV commercials about drugs often give information about side effects. Warnings such as may cause drowsiness, dry mouth, constipation, etc. All drugs have side effects; some are so minor you do not notice. You see, once ingested, some drugs interact negatively with other drugs, with some foods, with alcoholic beverages, and existing medical conditions.

According to the FDA, drug interactions may make one drug less effective, cause unexpected side effects, or increase the action of a particular drug. Some drug interactions can even be harmful to you–some can be potentially fatal. Read the label. Before taking a new drug, ask your doctor or pharmacist the following questions:

• Can I take it with other drugs?
• Should I avoid certain foods, beverages or other products?
• What are possible drug interaction signs I should know about?
• How will the drug work in my body?
• Is there more information available about the drug or my condition (on the Internet or in health and medical literature)?

Today, information is usually enclosed in prescription drug packages and, by law, on the label of OTC medications. If you still have questions after reading the drug product label, ask your doctor or pharmacist for more information. If you take several different medications, see more than one doctor, or have certain health conditions, you and your doctors need to be aware of all the medications you take to avoid potential problems.

Take all of your medication with you on each visit to each doctor. Do not be afraid to ask questions and talk to the doctor about how you feel after taking a new drug. Never take someone else's medication and beware of "friendly advice" from non-professionals who may be playing doctor. Remember, you can reduce the risk of potentially harmful drug interactions and side effects with a little knowledge and common sense.

Fore more information on drug interactions, order a booklet entitled "Drug Interactions: What you should know" from the Council on Family Health. To order one free copy or download a copy of this booklet, visit the website at www.pueblo.gwsa.gov or write to:

Federal Consumer Information Center Item #600G Pueblo, CO 81009

Nuts are included in the Meat group due to their high concentration for nutrients and protein. Pecans and peanuts from Georgia, walnuts and almonds from California–it's all so good!

Did you know an ounce of nuts provides up to 3 grams of dietary fiber? Depending on variety–approximately ten to twelve nuts. The recommended amount of fiber for adults is 25 to 30 grams per day. Look at all the fiber in nuts.

Nuts are also a good source of antioxidant vitamins, minerals, and other substances that offer protection for heart and brain as well. Nuts are delicious but high in calories, so easy on the munching. An ounce of almonds, for example, contains 175 calories, 6 grams of protein,73 mg calcium, 14.4 grams fat, 3.1 grams fiber, 7.5 mg vitamin E.

Researchers for the Chicago Health and Aging Project (CHAP) found that a diet rich in foods containing vitamin E, such as nuts, may reduce the risk of Alzheimer's disease. Solid food is what has been studied, not supplements.

Fresh nuts are extremely perishable due to their high oil content. To keep the quality high, proper storage is a must. Store fresh unshelled nuts in a cool, dry place, away from heat source for three to six months. Shelled nuts can be either refrigerated in airtight containers for up to nine months, or frozen in zipper lock freezer bags for up to two years at zero degrees or below.

So eat some nuts. Add nuts to side dishes, such as salads, vegetable stir-fries, green beans and even hot breakfast cereal.

Source: USDA National Nutrient Database for Standard Ref4erence http://www.nal.usda.gov/fnic/foodcomp/search/

So, what's the problem?

Twelve percent of the weight of the average plastic bag is packaging. Because packaging is mostly very light plastic, it takes up a lot of space–sometimes up to half of the garbage bag.

What can I do about it?

• To reduce the garbage in your bag, take a look at how much of it is packaging–By shopping environmentally, you can reduce this amount. Here are some ideas to get you started.
• Say no to plastic bags–Sometimes you need a plastic bag, but there are times when you don't. If you don't need a plastic bag, don't take it.
• You can also take your own bag to the shops–reuse plastic shopping bags from last time or buy some reusable cloth bags.

TOP TIP

• Instead of buying countless bottles of water, try refilling the bottle and putting it in the fridge.

Buy products with less packaging and recyclable packaging.

• Buy economy sized products, concentrates and refills–these give you more product for less packaging. Less packaging means less garbage.
• Buy products packaged in cardboard, paper, glass, cans or type 1 and 2 plastics–these can usually be recycled. Recyclable packaging means less garbage. Check with your local recycler to see what they are accepting.

Buy products which contain recycled material.

• For recycling to work properly, it has to be made into new products and we have to buy them.

Lots of everyday products contain recycled material such as glass and plastics–this helps reduce our use of raw materials. Often it takes less energy to recycle something than to start from scratch with raw materials. This is good for the environment.

Don't believe us? Well, did you know. . .

• 25 plastic bottles can be recycled to make an Ecofleece top.
• A Styrofoam vending cup can be made into a pencil or a pen.
• Steel cans that have contained anything from baked beans to fruit cocktail, pet food or soup can be recycled to make new cars and bridges.
• Empty glass bottles and jars can be recycled to make things like decorative paving, as well as new glass jars and bottles.
• Paper and cardboard can be recycled to become new toilet paper, newspapers and magazines or paper packaging.
• Plastic bags and containers can be recycled into garden furniture, decking and fencing.
• An empty aluminum drink can is recyclable for other uses again and again.

Reducing Salt and Sodium

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

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

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

All Purpose Herb Blend: Blend 1 tablespoon each of garlic powder, dried oregano, parsley flakes and dried basil. Add 1 teaspoon black pepper. Blend all ingredients thoroughly and store in tightly covered jar. Serve with poultry, broiled meats, roast, salads and assorted vegetables.

Never underestimate the value of a good night's sleep. It is an essential part of a healthy lifestyle. There are some practical things you can do to improve your chances of sound sleep. The Better Sleep Council (BSC) is a nonprofit organization supported by the mattress industry. The BSC is devoted to educating the public about the importance of sleep to good health and quality of life. BSC also provides information about the value of the sleep system and sleep environment in pursuit of a good night's sleep.

• Improving your food selections to include a variety of foods, including plenty of fruits, vegetables, and water is a good start. Consuming beverages with caffeine, such as coffee, tea, and soft drinks, can make it more difficult to fall asleep. Set an early cutoff time for such beverages.
• Plan time to allow for adequate sleep on a regular basis. Develop a sleep routine. Do the same thing each night just before bedtime
• A regular exercise program which includes 30 minutes or more walking most days of the week, improves sleep. Exercising too close to bedtime may disrupt a good night's sleep. Allow two hours or more to relax after exercise.
• Make sure your mattress and foundation are conducive to restful sleep. Waking up with pain, stiffness or soreness may mean your mattress is no longer meeting your sleep needs.
• Make sure your bedroom is dark. Light is one of the body's cues to wake up. A dark room is more conducive to sleep even if you are just taking a nap.
• Noise control is another factor. Loud noises, inside or outside, can disturb sleep. Soft steady sounds are more soothing and they can block out distracting noises.
• The temperature of the sleep environment is also important. According to the research, temperatures between 60 and 65 degrees may offer the most comfort. You decide.
• Avoid alcoholic beverages and smoking just before bedtime.

For more information on selecting a mattress and foundation, as well as getting a good night's sleep, get a free copy of the Better Sleep Council's "Better Sleep Guide", visit online www.sleepbetter.org.

Lactose is a milk sugar. It is the least sweet tasting of all natural sugars. Lactose is found in the milk of all mammals–dairy cows, goats, sheep, buffalo, etc., and milk products such as cheese, yogurt, and ice cream. During normal human digestion an enzyme in the intestinal tract breaks lactose down to smaller parts.

People with lactose intolerance have lost the ability to break down milk sugar. As lactose moves through the intestinal tract without this break down, it quickly ferments. During fermentation gas is produced.

Lactose fermentation in the gut produces very painful symptoms. Nausea, cramping, bloating, abdominal pain, gas, and diarrhea may start as early as 15 minutes after consuming milk products. Severity is directly related to how much lactose was eaten.

Being allergic to milk is different from being lactose intolerant. People who are allergic are allergic to the protein in milk. They must avoid all milk protein. Many people with intolerance to lactose can eat dairy products in varying, but small amounts.

Who is intolerant? About 80% of Asians and Native Americans, 75% of African Americans, 50% of Hispanic Americans, and 20% of Caucasian Americans have different levels of lactose intolerance.

Dairy products are by far the best source of calcium. And calcium is needed throughout the lifecycle. Since your body cannot make calcium, it must be supplied to food. Calcium is important for growth and ongoing health of bones, teeth, and blood.

Fortunately, there are some non-dairy food sources of calcium. Some you may not have considered. Dark green leafy vegetables (cooked or raw), dried beans, and almonds are also full of calcium. Fortified tofu and other soy products are a good source of calcium too.

Here are some surprising–and not so surprising–ways to reach your daily quota of 1,000 milligrams a day or 1,200 milligrams if you are between 25 and 50:

• Almonds (dry roasted, 1 cup) 367 mg
• Beet greens (cooked, 1 cup) 164 mg
• Beans, dried navy (cooked, 1 cup) 127 mg
• Cabbage, Chinese bak-choi (cooked, 1 cup) 158
• Collards (cooked, 1 cup) 266 mg
• Dandelion greens (cooked, 1 cup) 158 mg
• Kale (frozen, cooked, 1 cup) 179 mg
• Kelp (seaweed, cooked, 1 cup) 135 mg
• Molasses, blackstrap (1 tablespoon) 172 mg
• Okra (frozen, cooked, 1 cup) 177 mg
• Orange juice (calcium fortified, 8 oz.) 300 mg
• Rhubarb (frozen, cooked w/sugar, 1 cup) 348 mg
• Tofu (1/2 cup) 100 mg
• Turnip Greens (cooked, 1 cup) 197 mg

For other sources of lactose-free calcium rich foods, visit the USDA Nutrient Data Base at www.nal.usda.gov/fnic/foodcomp/search/index.html , click on Nutrient Lists and go to calcium.

Source: American Dietetic Association's Complete Food and Nutrition Guide
By Roberta Larson Duyff, MS, RD, CFCS 1996